Tuesday, September 30, 2014

Sleep. Potato. Burrito

This morning I woke up..did I ever fall asleep?

I have a sleepwalker and a boy who seems to have a sensitive tummy and/or growing pains.
Last night was awesome.  I kept hearing doors open and feet moving up and down the hall.  I just didn't want to get up.  I waited until they came to me.

One came in walked in a circle and then went back to bed.  Later, she got up to use the restroom.

The other cried, and needed to be held.  Later, he couldn't find his duck in the middle of the night, so he turned on his light and threw his blankets on the floor and then came and asked for help.  I don't mind getting up early, if I can get some sleep when it is actually "dark time."

Little man goes in phases with his toys.
This week, he is in love with bath time and rubber ducks and Mr. Potato Head.
He made one for him and one for his sister.

"This is Haylee."
To be fair, she doesn't look like this all of the time.
Food Nostalgia
I had another food nostalgia moment when I went grocery shopping yesterday.
Microwave burritos.  We used to go to the deli for lunch and get one.  I usually opted for a chimichanga if they had that as an option.  But they are practically the same thing. Anyway...
I know better.
But sometimes you just want it, right?
So I ate it.
And it wasn't very good.
And this morning my guts hurt when I ran.
Live and learn.
20 minutes--AMT 14/16 Interval
25 minutes--treadmill--6.4/4.0 mph walk/run
10 minutes--legs
10 minutes--treadmill--walk/run
20 minutes--abs/stretching

Monday, September 29, 2014

Saturday Stuff

Saturdays at the gym are interesting.

If you go early, it's empty.
If you go late, it's empty.
The 9-11 am hours are busy.

This weekend, I didn't get there until almost noon.
It was pretty much vacant.
I had the cardio room to myself most of the time.

When people come in, I wonder why they are there.

What are their goals?
Is it a social thing?
Stress relief?

Sometimes I ask people what they're up to and sometimes, I listen to their conversations.
If you're talking loudly, someone is going to hear you.

Anyway, one guy said he was going to a class reunion and wanted to be "hot."
I had never heard a guy say that about himself before. 

2 couples came in and walked and talked on the treadmill by each other.
They were all waiters/waitresses and were talking about not getting good tips the night before.
Then they talked about eating food late at night and feeling gross.
I've had that feeling before.  And sometimes it makes me want to run and other times it makes me want to sleep.

When I left the cardio room, I saw some guys trying to talk a girl into doing a heavy lift she had never done  before.

She kept saying no and that she didn't want to get hurt.  They kept pushing her.
I know the girl, so I stepped in. I just said, "Don't do it if you're not comfortable."

They kept pushing.  She said she would do it with less weight. The guy told her she didn't need less weight. Eventually, I left. 

I think that I sometimes get stuck in the mindset, that if it isn't a long workout or a heavy lift, that it isn't worth it.  Really, we all have to start somewhere.  For beginners, or coming off an injury, the little things do matter.

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Start small and each small step will add up to something big.
10 minutes--AMT
45 minutes--treadmill, run/walk 4.25 miles
20 minutes--lift/stretch
  • calf raises
  • leg press
  • abs
  • stretch


Friday, September 26, 2014

Breakfast, Lunch, and Dinner

I really don't like the idea of writing down everything I eat,
but it helps me actually think about what I am eating.

This week, I talked to the trainer and she told me my weight gain was a result of food choices.

I wanted to believe that it was my injury and not being able to work out, more than food.
Or the medicine that said it would cause weight gain.  I knew I had been eating poorly, but I had a reason.

If I look at my grocery receipts from the past 2 months, I see:
  • Ice cream
  • Candy
  • Candy
  • Cookies
  • Chips
  • Caesar salad kits
  • Granola bars
These things aren't bad in moderation.
I was buying them 2x a week. There was always a treat in the house.

Most nights there is a treat hunt after dinner.  I told my husband he would have to cut up the pineapple if he wanted something sweet.

Yesterday was my first "food journal day."

Photo: Breakfast.
Instant oatmeal.
Mix in scoop of Protein when it's still hot.
Tastes like a no-bake cookie.

Breakfast: Oatmeal with protein powder
Snack: Muscle milk
Lunch: Chicken breast and 1/2 sweet potato
Snack: Apple
Dinner: Stew and 2 biscuits
Snack: Caramel rice cake

I didn't track my water.  I need to do that too.

If I want to lose I have to track all of this stuff.  When I am just maintaining, not so much.  I'd like to get this food stuff down before my arms heal.  I know when I eat better I feel stronger and happier.

Imagine that!

What's your favorite breakfast?

Thursday, September 25, 2014

For The First Time In Forever

Today was the first day that I felt like I was really running.
I didn't have to stop to fix my foot at all.
I just wanted to see what I could do, you know?
Cute Little Girl Running Stock Photos - 20826263
The kind of run where you actually forget that you put your music on repeat and listened to the same song 10x.
I actually have 2 songs that I put on repeat and forget that it's repeating.
Let's just say that Justin and Paramore are my go to voices.
And no, it's not Bieber
Justin Timberlake.  He's a lot closer to my age.

Can You Feel IT?

Fall Leaves Falling
I love the weather we have been having the last few days.

Fall is here, hopefully to stay.
I am not praying for snow, but I love light jacket weather in the evenings.
Everything feels a little more cozy.

Can you feel this?

If you look up how to remove k tape, it says to take a shower and lather it up.  The soap should help loosen the adhesive.  I know it works when I soak in a bath, I must not take long enough showers.

Can you feel this?
I got a real ice pack and I use it almost every day.  Wrists, elbows, knees, ankles.  It really is way better than a bag of frozen green beans.

Can You Feel This?
This dude loves to do somersaults and headstands anywhere he can.
In the van?
 Why NOT?!!!
Watching him do it makes me cringe.
I don't like the feeling of blood rushing to my head.

I found this quote the other day.  I am sure we all have days that we curse our bodies.  But really we should love our bodies--warts and all.

Friday, September 19, 2014

Can You Run And Lift?

I have read a lot of articles about running and lifting.  Most say that you lose muscle when you run.  I think that happens when your diet is not meeting the nutritional needs based on activity levels.

This article gives some tips to excel in both running and lifting.
I love to do both.
I can't say that I am an expert at either.
I do know that they both make me feel alive.

Strength Runner "If you love to run and love to lift, you don't have to choose between them. Have the best of both worlds by becoming a strength runner!"

This guy is talking about Obstacle Course Races.  But the training methods would work whether you want to do that kind of race or not.

My last few workouts have been running intervals.
1 mile run
1 mile run
Calf raises
1 mile run
Walking lunges

The workout at the end of the article gives a good lower body and upper body option.
You can swap out moves with weights, for body weight options.
Greatist.com is a great resource.

Lift to Run This article focuses more on why runners should lift.
It is an interview of the author of the book "Anatomy For Runners."

The following is an excerpt from Bodybuilding.com.

"By the end of the book I felt like I kind of had an assignment: Build a strong core, and build a strong butt. If all I did was focus on those two things, how much would that help me in athletics and life?"
"Tremendously, and here is the reason why: As you run faster, the amount of time you are in contact with the ground actually decreases. But the flip side of that is that when you have less time in contact with the ground, it is actually harder to run. So your body has to be able to supply more force to the ground quickly.
(picture from article)
Here is why strength training helps runners: You have to be able to put out more force in a shorter amount of time to run faster. But if all you do is run, you never develop the true high-end strength and high-power demands that you need to do that. So yes, if you develop a strong core, you keep things stable. And if you have good glutes, you can propel yourself off the ground.
Walking is different than running. When you walk, most of the power from push-off actually comes from your calf.
When you run that isn't true. When you run, most of the power from push-off comes from your hips, so we're talking about true hip extension. If you improve your core strength and improve your hip extension strength, you are well on your way to becoming a more efficient runner."

Read the rest of the article.  It has good information on posture and strengthening.  There are a lot of things that I could improve on.
I will be adding this book to my wishlist.

Friday Finds

It's that time again to share my favorite things of the week.

1. Halloween Candy
I know a lot of us try to be good and avoid sweets.
And I usually do it too, but when you go to Target and don't have much to buy, it is really easy to fill your cart with snacks.
It's not even October.
I am getting my fix early.
I'll avoid it for the rest of the month.
2. Padded Sports Bras
My Target has lots of exercise clothing 30% off.
I'm flat chested and I know it.
It is nice to have a little shape when I workout--and at all other times.
When there is a sale on padded sports bras, it's a double win!
3. This Guy
We get to hangout daily.
He likes to snuggle.
He likes to steal my food.
He likes to spit in my salad (yes, that actually happened)
He tells me he loves me frequently.
He is pure boy.
4. A Smile
An awkward smile, I love it!
Not that long ago it was hard for me to smile.
A real smile.
Life is all about perspective.
This morning when I woke up to a crying child, way to early, I had a moment of clarity.
I was able to snuggle this child.
As much as I'd like to lift weights,
This is what my arms are for.
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