Monday, August 13, 2012

Weekend Getaway

Happy Monday.  This Monday is particularly hard because the hubby and I went away for the weekend and coming home from vacation sucks! We stayed locally but left the kids behind and had a blast. We caught a Giants game, saw 2 movies and ate out for every meal.  It was a wonderful weekend but by the end I was feeling tired and sluggish.

Eating out 3 times a day can be tough on the body.  My body has become accustomed to whole wheat, tons of fruits and vegetables, and lean meats.  When I started feeding it tons of processed crap, I slowly began to feel the affects of poor eating choices. I'm glad it was only 2 days and today I am right back into my healthy eating.

It can be difficult to make good eating choices when dining at restaurants but not impossible. A salad with no cheese and dressing on the side is a good choice. A turkey and avocado sandwich is also healthy if its ordered without cheese on whole wheat bread. Don't be afraid to ask for a custom order and make substitutions.  I find that my problem is I always have good intentions of ordering healthy and then something else on the menu catches my attention and I can't resist. Looking at the menu online and deciding what to eat before going to the restaurant is a great way to avoid being temped by unhealthy foods. I don't like the way I feel when I consistently eat processed garbage so next time I go on vacation I will make sure to plan ahead!

I wasn't scheduled for a run this morning but felt I could use the extra cardio so I got up at 6AM so I could fit in a quick 3 miles and my weight training.  It felt awesome to get a great workout in and it was the best way to start the day. I took my husband to work and son to preschool, went to the post office, did my weekly grocery shopping and got my workout in all before 9AM.  I love it when I am super productive in the morning!

Make it a great week.

Thursday, August 9, 2012

Intervals

I have recently been turned on to running intervals.  In the past I have thought the best way to run was long and slow but that is just not the case. Intervals are a great way to change up your routine and train your body to run faster and harder.  They are tough but they get GREAT results. Also, intervals can be completed on a treadmill, elliptical, stationary bike or outside. If you plan on doing this type of workout outdoors, I highly suggest investing in a good sports watch that you can program.  It is tough to watch your phone or small watch screen when you are sprinting as fast as you can.

I usually despise running on the treadmill but I think the hamster wheel is a great way to complete an interval workout.  It forces you to keep your pace and you won't have a hard time seeing the clock. If you are just starting out with intervals here's the workout I suggest:

5 min. warm up
1 min. spint
1 min. fast walk
2 min. jog
repeat 7 times
5 min. cool down

Add in intervals once a week and you will love how fast and strong you feel.

Now go lace up those shoes and get ready to sweat!

Wednesday, August 8, 2012

Run for your Life

When I think back to my childhood I remember loathing my father every Saturday morning because he forced my brother and I out of bed and made us run 3 or 4 miles.  We weren't regular runners, just Saturdays.  Oh how I HATED those runs!

My grandfather was a marathon runner and even qualified and ran in the Boston Marathon.  He died of colon cancer when I was a baby so I didn't know him but one of the legacies he left behind was his passion for running. He wrote a memoir and in it there are countless pages and stories of his races and his love for running. My brother took up running about a year ago and is currently training for his second marathon. Distance running is part of my heritage and I finally decided I want to be a part of it!

I am going to run in my first ever half marathon on October 13. That is just 10 short weeks away and I am so excited about it. Running makes me feel healthy and strong.  I love getting to the end of my planned run and feeling so accomplished and proud about doing something good for myself. My body is changing for the better and I have never had more energy.  I never thought I would say this but; I love running!

This is what I feel like when I'm running, I'm sure the actual sight is MUCH different!
I have come up with my own personal training plan for my half.  This plan was designed to help me complete a half marathon while achieving overall health and fitness, not to have the fastest race time. It includes weight training, intervals, yoga, as well as long runs. I recommend starting slow and working your way up to running 3 miles before beginning this training plan.  Start by doing a combination of running and walking for 30 minutes 3 or 4 times a week.  Gradually add more running and less walking until you can run for 30 minutes straight. You can change the days around if you need to but make sure you take at least 1 FULL rest day a week. Good luck!

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Weight Training
30 min. walk/jog
25 min. running intervals
Weight Training
Yoga
3 miles
Rest
Weight Training
3 miles
30 min. running intervals
Weight Training
Yoga
4 miles
Rest
Weight Training
4 miles
30 min. running intervals
Weight Training
Yoga
5 miles
Rest
Weight Training
4 miles
30 min. running
intervals
Weight Training
Yoga
6 miles
Rest
Weight Training
5 miles
30 min. running intervals
Weight Training
Yoga
7 miles
Rest
Weight Training
5 miles
35 min. running intervals
Weight Training
Yoga
8 miles
Rest
Weight Training
5 miles
35 min. running intervals
Weight Training
Yoga
9 miles
Rest
Weight Training
6 miles
35 min. running intervals
Weight Training
Yoga
10 miles
Rest
Weight Training
6 miles
35 min. running intervals
Weight Training
Yoga
11 miles
Rest
Weight Training
7 miles
35 min. running intervals
Weight Training
Yoga
12 miles
Rest
Weight Training
4 miles
30 min. running intervals
Yoga
4 miles
Rest
Weight Training
3 miles
3 miles
Yoga
Rest
RACE DAY!
20 min. walk/jog

Tuesday, August 7, 2012

UPs and DOWNs

I, like many of you out there, have struggled with my weight most of my life.  I was a pretty average kid until middle school hit and then I slowly began gaining weight.
High School
  By High School I was 20 pounds overweight and at the end of my college years I had 35 pounds to shed.  I had done every diet out there and was never able to keep the weight off. 
College
Finally, after I had my first baby I lost about 30 pounds and was feeling great! Until...I got pregnant again only 1 short year after my first son was born.  The pregnancy went well but I added 40 pounds to my 5'1 frame.
At my all time biggest about 3 months before getting pregnant with my first baby.





































Now





































Today, 12 months after baby boy #2 was born I am at my happy weight.

I am currently training for my first half marathon on October 13, working out 6 days a week and eating super healthy 85% of the time.  I won't say I have it all figured out when it comes to health and fitness and my own Fit and Fabulous body but I am getting there.  I am excited to share my routines, workouts, recipes and general fitness ideas with you.