Yesterday I did not do the HIIT workout - we had piano lessons in the morning and then in the afternoon we went downtown to see if we could get some clothes/shoes/backpacks etc. for the boys during the very last days of the annual sales. Everyone in the family found some great bargains and got kitted out with some things they needed - except for me! Mom and I both decided that we were not going to buy anything new this year unless it was absolutely necessary. The funny thing is, we both decided this indepedently of each other and only realized it when she was here in May and neither one of us wanted to shop for anything! We were both tired of having our closets full of things we didn't wear and just decided to use up what we had. Apparently most people wear 10% of their wardrobe 90% of the time, anyway, and I am sure that is the case with me.
I haven't bought any clothes/shoes for myself since I was in Florida in March (when I got clothes for my middle son's confirmation and flip flops - have to get flip flops when in Florida!) and London in April (two measly t-shirts from Uniqlo). My one exception to the not buying anything rule is books - sometimes I simply have to order certain books from Amazon because I can't get them in the library here, despite our town library having a great collection of English novels.
So that's where we were yesterday, of course the walk downtown all by itself is a brisk 20 minutes, plus the walk back, plus the walking around while there, which I don't really count, because it's too slow and stop and go.
So this morning when I got to the gym I did 15 minutes on the elliptical, and then my upper body weights. I was doing great and was almost done with my triceps exercises when I suddenly felt cornered from all sides from a bunch of muscle guys who took every bench in sight and I just went home on my bike and finished my biceps exercises there with Stefaan who was just finishing his workout (he's doing a "mini" Body for Life for the next few weeks). Kind of fun to have someone to chat to while pumping iron!
Wednesday, July 29, 2009
Monday, July 27, 2009
BFL Day 50: 5 pounds down!
What a nice surprise on the scale this morning, on day 50, I woke up to a total loss of 5 pounds. It seems incredibly slow to be working so hard for seven weeks and only lose 5 pounds so far but I have to say I am very pleased. Esepcially when I read this quote from New Rules of Lifting for Women:
If your scale weight hasn't changed but your clothes feel looser, you've hit the jackpot - you've lost fat and gained muscle, which takes up less space beneath your skin.
Woo hoo! So that hard work is starting to pay off. I headed to the gym, full of enthusiasm to do my lower body weights. I even switched out the deadlift for lunges, which I have been avoiding for so long, even though I know they are one of the best leg exercises. Then I headed home on my bike, enjoying the gorgeous, perfect sunny weather.
If your scale weight hasn't changed but your clothes feel looser, you've hit the jackpot - you've lost fat and gained muscle, which takes up less space beneath your skin.
Woo hoo! So that hard work is starting to pay off. I headed to the gym, full of enthusiasm to do my lower body weights. I even switched out the deadlift for lunges, which I have been avoiding for so long, even though I know they are one of the best leg exercises. Then I headed home on my bike, enjoying the gorgeous, perfect sunny weather.
Sunday, July 26, 2009
BFL Day 49: run!
Just an easy long run on the schedule for today - and it is great weather, sunny and not too warm, just right. After all the rain we had last week, how nice to wake up to sunshine. It really makes you want to get out and run. The boys didn't feel like playing soccer this morning, so we didn't go out to the lake, we just did a straight shot from our neighborhood up to the big shopping area outside of town, for a total of 45 minutes and 6.7 km.
I ordered the book "The New Rules of Lifting for Women" with the idea of following this program once I have finished Body for Life. It offers seven programs which would keep you going for six months or more, depending on how you do them. They look very challenging, and some of the exercises would mean venturing into the back room of the gym where the barbells are and the muscle dudes hang out....scary! But I am seriously thinking about giving it a shot...
I ordered the book "The New Rules of Lifting for Women" with the idea of following this program once I have finished Body for Life. It offers seven programs which would keep you going for six months or more, depending on how you do them. They look very challenging, and some of the exercises would mean venturing into the back room of the gym where the barbells are and the muscle dudes hang out....scary! But I am seriously thinking about giving it a shot...
Friday, July 24, 2009
BFL Day 47: almost forgot my back
Upper body weights today - what a relief! My legs are still very sore from Wednesday. I biked to the gym. Stefaan is home on vacation so I don't have to rush so much to get back for the boys, which is nice. I got started with 15 minutes on the elliptical to warm up. Then I got going on the weights.
When I was finished with shoulder presses, I was supposed to do the delt machine, but there was someone on it, so I decided to do side shoulder raises with dumbbells instead, and then I was thinking I could move right into my triceps and biceps, which are also with dumbbells... I was a bit preoccupied with snagging a good bench for my French presses, which didn't work out - I ended up getting the one that will not go perfectly flat, so you have to use it either a bit incline, or a bit decline. I did the French press exercise with a bit of an incline, hopefully that doesn't decrease the effectiveness! It sure didn't feel any easier!
I didn't realize till I was nearly done with hammer curls that I had totally forgotten the back exercises that normally come right after shoulders! Doh! So I finished up my biceps and headed over to the pullover machine and finished off with the row machine. It was actually kind of tough to do it after working my triceps and biceps first, because they were really tired. Oh well - I guess this week really is the week of doing things differently!
When I was finished with shoulder presses, I was supposed to do the delt machine, but there was someone on it, so I decided to do side shoulder raises with dumbbells instead, and then I was thinking I could move right into my triceps and biceps, which are also with dumbbells... I was a bit preoccupied with snagging a good bench for my French presses, which didn't work out - I ended up getting the one that will not go perfectly flat, so you have to use it either a bit incline, or a bit decline. I did the French press exercise with a bit of an incline, hopefully that doesn't decrease the effectiveness! It sure didn't feel any easier!
I didn't realize till I was nearly done with hammer curls that I had totally forgotten the back exercises that normally come right after shoulders! Doh! So I finished up my biceps and headed over to the pullover machine and finished off with the row machine. It was actually kind of tough to do it after working my triceps and biceps first, because they were really tired. Oh well - I guess this week really is the week of doing things differently!
Thursday, July 23, 2009
BFL Day 46: those lunges killed me!
My legs, to be more specific, from the inside of my knees going all the way up my thighs and continuing to my rear, are killing me! I know it's from the lunges yesterday. That's why I hate lunges so much! But maybe I should start liking them more, because obviously they work.
I had to do my HIIT run today, but with the way my legs were feeling I was really doubting if I could do it. I walked for five minutes first to warm up, and then I got started. It was tough, but I did manage to hit the speeds I had planned to do. But my legs just felt spent, and heavy. In the end, I dropped the one extra interval I had added last week but I still managed to hit the high point at the end of the last interval I ran today. I was so glad when I could slow down!
I think I will be very achy the rest of today - luckily it's upper body weights tomorrow, so my legs will get some rest before running again on Sunday.
The funny thing is, when it feels physically hard, I think the biggest obstacle is in my mind, because I do realize that my body is capable of doing the workout, even when it feels hard. It's my brain that keeps telling me I can't. We were watching the Tour de France yesterday afternoon, seeing the cyclists pushing, pushing up the mountains; I was imagining what battles must be going on in their minds as they keep themselves going. Mental discipline is so key.
I had to do my HIIT run today, but with the way my legs were feeling I was really doubting if I could do it. I walked for five minutes first to warm up, and then I got started. It was tough, but I did manage to hit the speeds I had planned to do. But my legs just felt spent, and heavy. In the end, I dropped the one extra interval I had added last week but I still managed to hit the high point at the end of the last interval I ran today. I was so glad when I could slow down!
I think I will be very achy the rest of today - luckily it's upper body weights tomorrow, so my legs will get some rest before running again on Sunday.
The funny thing is, when it feels physically hard, I think the biggest obstacle is in my mind, because I do realize that my body is capable of doing the workout, even when it feels hard. It's my brain that keeps telling me I can't. We were watching the Tour de France yesterday afternoon, seeing the cyclists pushing, pushing up the mountains; I was imagining what battles must be going on in their minds as they keep themselves going. Mental discipline is so key.
Wednesday, July 22, 2009
BFL Day 45: Change things up
We had a big storm blow through last night and this morning was beautiful: sunny and breezy and the perfect temperature. Florian headed off to his sports camp and I decided to forgo the gym today and spend some more time with Gillis and Felix. I know they don't mind me leaving them alone for the hour or so that it takes me to get to the gym, do my workout and come back, but sometimes, I mind. So after everyone had their breakfast, I convinced them to take a walk with me to the newsstand (via school) and back, which took us about half an hour. I figured I would do a lower body workout at home when we got back, after I was all warmed up (and woke up) from the walk. I love taking walks with them, it is the best opportunity to have a good conversation with them without interruptions!
We had a really nice walk, a great talk and good exercise for everyone. When we got back I got started on my "at home" lower body plan: 3 sets of 15 reps (since I don't have heavy enough weights to get progressively heavier, I decided to do straight sets) of the following:
We had a really nice walk, a great talk and good exercise for everyone. When we got back I got started on my "at home" lower body plan: 3 sets of 15 reps (since I don't have heavy enough weights to get progressively heavier, I decided to do straight sets) of the following:
- squats (with 2x 5 kg dumbbells)
- deadlifts (with 2x 5 kg dumbbells)
- lunges (without weights, but these always kill me - my legs were burning!)
- standing single leg press (with elastic band)
- angled calf raises (with 2x 5 kg dumbbells)
Then I did a "functional" ab routine that I had been wanting to try from an old issue of Oxygen magazine (November 2007: an issue I will never throw away because it has a picture of Jenny in it!). The exercises were all standing, with one leg raised (balance), and man, I can really feel it right now that I did it, even though they didn't seem too hard at the time.
I feel pretty good about the workout, I feel like it was a fair substitute for the BFL workout, and perhaps good to change things up once in a while. It's never good to be in a rut...although I am bit worried I might be unexpectedly sore tomorrow for the HIIT run!
One last thing: can anyone tell me what muscle groups lunges are supposed to target? Bill Phillips says hamstrings; Matt Roberts says quads and glutes. I'm confused but it feels to me like they work it all!
Tuesday, July 21, 2009
BFL Day 44: Where's my momentum?
I felt sluggish and tired this morning and just didn't want to get moving. I stayed up late last night to watch the Biggest Loser (we get it on Mondays at 10:30, which is when I am usually in bed already) and then I never sleep so great when Stefaan is out of town anyway. But I dragged myself to the gym and got going on the treadmill. I felt so tired and was not sure that I could finish the whole workout, but somehow, I did. And then I biked, slowly, home.
It's a weird day today, the Belgian national holiday, so all the shops are closed, but since Stefaan is in Madrid, it doesn't feel like a holiday to us. Florian is at the athletics camp, Felix will be going to a birthday party later, so it will just be Gillis and me this afternoon. Maybe we'll go to a movie...
It's a weird day today, the Belgian national holiday, so all the shops are closed, but since Stefaan is in Madrid, it doesn't feel like a holiday to us. Florian is at the athletics camp, Felix will be going to a birthday party later, so it will just be Gillis and me this afternoon. Maybe we'll go to a movie...
Monday, July 20, 2009
BFL Day 43
My oldest is doing an athletics camp this week, so we biked there bright and early and got him checked in, and then I continued on to the gym. It was 17°, blustery and windy, and looked like it could rain any moment (it is right now actually). Hopefully it won't be too bad for the camp, the temperature is perfect, as long as it doesn't rain too much it will be fine.
I felt tired today (laying awake listening to make sure the boys went to bed this weekend, I guess!) but I just thought, get going and get it done, which is what I did. I was glad it was upper body weights, I like that day the best. My new routine has me doing more machines than free weights this time, and I am getting used to the new machines. When I was ready to use the benches, all four of them were occupied by big sweaty guys having a deep conversation! So I took the weights I needed for the triceps French press and just lay down on the mat to do it. I guess I could have used a ball as well, but I thought of it too late. Anyway by the time I had finished two sets, the guys were gone and I could nab a bench!
I headed home, biking past the athletics field to peek at what they were doing (shot put when I passed by, I got to see Florian give a good throw!) and now have waved my husband goodbye (three days in Madrid for work). I think it will be a quiet three days. Except for working out, that is!
I felt tired today (laying awake listening to make sure the boys went to bed this weekend, I guess!) but I just thought, get going and get it done, which is what I did. I was glad it was upper body weights, I like that day the best. My new routine has me doing more machines than free weights this time, and I am getting used to the new machines. When I was ready to use the benches, all four of them were occupied by big sweaty guys having a deep conversation! So I took the weights I needed for the triceps French press and just lay down on the mat to do it. I guess I could have used a ball as well, but I thought of it too late. Anyway by the time I had finished two sets, the guys were gone and I could nab a bench!
I headed home, biking past the athletics field to peek at what they were doing (shot put when I passed by, I got to see Florian give a good throw!) and now have waved my husband goodbye (three days in Madrid for work). I think it will be a quiet three days. Except for working out, that is!
Sunday, July 19, 2009
BFL Day 42: Halfway Done!
Six weeks down, six more to go. Not too shabby. I am amazed that I did it. So far, I have lost 4.4 lbs total, and my body fat went down 1.5 %. I am fitting into clothes that used to be uncomfortably tight. It took four weeks before I really starting seeing any weight loss, which was discouraging for a while.
Today I had to do the HIIT run on the treadmill, so I got up and got to the gym right when it opened and got it done. It was my second time doing the expanded version of this interval run, with the extra interval added in and the higher tempo, and it was tough but I did it. It felt so good to finish! At the end of the 26 minutes, I had done 4.2 kilometers total.
Then it was back home to the boys - everyone was up when I got back, except the oldest nephew who is 15, and they were all having breakfast. Last night we had a great time bowling at this dinky old bowling alley here in Leuven. Today we went out to lunch at the big park where we usually run, and the boys had a chance to get some soccer in before it started pouring. Now they've just headed home and boy, does the house seem quiet all of a sudden!
I am looking forward to getting started on week 7 tomorrow - upper body weights. Have a great Sunday!
Today I had to do the HIIT run on the treadmill, so I got up and got to the gym right when it opened and got it done. It was my second time doing the expanded version of this interval run, with the extra interval added in and the higher tempo, and it was tough but I did it. It felt so good to finish! At the end of the 26 minutes, I had done 4.2 kilometers total.
Then it was back home to the boys - everyone was up when I got back, except the oldest nephew who is 15, and they were all having breakfast. Last night we had a great time bowling at this dinky old bowling alley here in Leuven. Today we went out to lunch at the big park where we usually run, and the boys had a chance to get some soccer in before it started pouring. Now they've just headed home and boy, does the house seem quiet all of a sudden!
I am looking forward to getting started on week 7 tomorrow - upper body weights. Have a great Sunday!
Friday, July 17, 2009
BFL Day 40
I goofed up somewhere on the number of days, but today is day 40, not yesterday - I was just putting all my workout logs for this week in my binder and noticed that. This Sunday will be day 42 and the last day of the first six weeks - one half of Body for Life down!
I was in a rush this morning, it was rainy, so I drove to the gym, got there right when it opened, and after a short warm up on the elliptical, got started with lower body weights. They were tough, but everything went smoothly. Yay! It felt so good to have finished another week of weight workouts. Now it's just the HIIT run on Sunday .... but tomorrow... rest!
I was in a rush this morning, it was rainy, so I drove to the gym, got there right when it opened, and after a short warm up on the elliptical, got started with lower body weights. They were tough, but everything went smoothly. Yay! It felt so good to have finished another week of weight workouts. Now it's just the HIIT run on Sunday .... but tomorrow... rest!
Thursday, July 16, 2009
BFL Day 40: I'm Melting!
So this morning I decided to swap my HIIT run on the treadmill for my longer slow run, because the weather is just gorgeous and I was aching to run in the sunshine. Also they are predicting rain and cooler weather for the weekend, so I figured I can just pop over to the gym on Sunday morning and do the treadmill run then. I wasn't counting on how tired and tight my legs feel, though! As I headed out, I could not believe how bad my legs felt, especially the left one. Ugh. But I just thought, go at the pace that is doable, do your best and don't give up. It was hard, there were a couple of times I wanted to turn around. About 2 km into the run, I bumped into a friend of mine who just recently joined my gym. She was just coming out her front door - to go to the gym! So we stopped and chatted for a few minutes. Then I continued on. It didn't get easier, but what the hell, I did what I could! I was wondering to myself what the HIIT workout would have been like if I had gone and done it - would I have even been capapble of doing it? I guess I will find out on Sunday, but that will be after a full day's rest on Saturday, so hopefully it will be fine.
Anyway, I enjoyed the sunshine and fresh air, I was moving my body for 40 minutes (yes, I did delete the time I was stopped to talk) and I ended up doing 5.8 km altogether. Now it's off to get ready (cleaning, stripping beds and shopping) for my two nephews who are coming tomorrow to spend the weekend with us - I'm going to be in a testosterone heavy environment for the next few days, so think some frilly, pink thoughts for me!
Wednesday, July 15, 2009
BFL Day 39
It was upper body weights today, I had worked out a new program, with different exercises for each muscle group. That always means a bit of a learning curve, figuring out what weights are just right - not too heavy and not too light. Plus the gym was really busy for some reason, which means sometimes changing the order you do things or just doing something other than planned if a machine is busy. This was a bit frustrating at the beginning, but towards the end I really got into a groove and ended up having a great workout. My arms are all pumped up - and very wobbly!
I also included 20 minutes on the elliptical which went by really fast because my friend got on the machine next to me and we chatted the whole time - it was bit hard to keep the conversation going, and a bit hard to hear each other but we managed.
I am also noticing that my left arm is a lot weaker than my right arm, I can really tell when I am doing the delt machine - the right arm seems to take up all the slack - and the biceps curls, where the left arm struggles a lot more than the right. I am right handed so I suppose this must be normal to have your dominant side be stronger? I wonder if I should be doing something to get it more even?
Just got an email from the Running Tour here in Belgium - the race "Dwaars door Mechelen" on October 4, which is a 10 K, looks interesting. I am thinking of signing up for it - my brother-in-law did it last year with my nephew and they both thought it was a good race. Mechelen is a lot closer than Kortrijk - only a half hour drive away - and it would be great to have a race on my calendar to get me back into a bit more running when my BFL weeks are done.
I also included 20 minutes on the elliptical which went by really fast because my friend got on the machine next to me and we chatted the whole time - it was bit hard to keep the conversation going, and a bit hard to hear each other but we managed.
I am also noticing that my left arm is a lot weaker than my right arm, I can really tell when I am doing the delt machine - the right arm seems to take up all the slack - and the biceps curls, where the left arm struggles a lot more than the right. I am right handed so I suppose this must be normal to have your dominant side be stronger? I wonder if I should be doing something to get it more even?
Just got an email from the Running Tour here in Belgium - the race "Dwaars door Mechelen" on October 4, which is a 10 K, looks interesting. I am thinking of signing up for it - my brother-in-law did it last year with my nephew and they both thought it was a good race. Mechelen is a lot closer than Kortrijk - only a half hour drive away - and it would be great to have a race on my calendar to get me back into a bit more running when my BFL weeks are done.
Tuesday, July 14, 2009
BFL Day 37: Making Sushi!
I did it! I didn't think I was going to make it today, it was HARD. I had added an extra interval and increased the tempo of every minute...yesterday was legs, so I knew why it felt so hard as I got started on the treadmill, plus the sun pouring in the windows behind me made me start sweating right away... I had my doubts. As I was running I just kept telling myself to take it minute by minute, and let myself pause briefly at the end of each interval's high point, and bend over, stretch out my tight legs, take a sip of water and then get right back on, and try again, just do one more four minute interval. Finally, finally, the last one, the one that is five minutes and includes a high point... would I be able to do it? I honestly did not know. I made sure I had uplifting music going and focused on the clock ticking away...and I did it!!! Woo hoo!!! This is a huge thing for me because I proved myself wrong, I can do it and increase the intensity, and keep up.
Yesterday, as I mentioned, I made sushi with the tofu I had baked on Sunday. I thought you might like to see how I made it, so enlisted the help of my photo journalist, Gillis, who took all the pictures.
I first layered 1/4 cup brown rice on each nori sheet, then topped it with some baked tofu strips. The next layers were shredded carrots, finely sliced lettuce and finally, some alfalfa sprouts that work really well in sushi, because you can really roll them up well. I am usually too lazy to dig out my sushi mat so I have gotten better at rolling them up with just my two hands. The trick is to get a firm grip on everything and roll it up as tightly as you can. Then you brush some water on the top edge and press to seal. Slice the sushi into bite size pieces and there you go! Delicious and very healthy.
Yesterday, as I mentioned, I made sushi with the tofu I had baked on Sunday. I thought you might like to see how I made it, so enlisted the help of my photo journalist, Gillis, who took all the pictures.
I first layered 1/4 cup brown rice on each nori sheet, then topped it with some baked tofu strips. The next layers were shredded carrots, finely sliced lettuce and finally, some alfalfa sprouts that work really well in sushi, because you can really roll them up well. I am usually too lazy to dig out my sushi mat so I have gotten better at rolling them up with just my two hands. The trick is to get a firm grip on everything and roll it up as tightly as you can. Then you brush some water on the top edge and press to seal. Slice the sushi into bite size pieces and there you go! Delicious and very healthy.
Monday, July 13, 2009
BFL Day 36: beginning of a bright new week!
The weather is supposed to be perfect this week and the sun was out, bright and early this morning. But it was still a bit chilly (17°) when I headed to the gym so I did need my fleece and jacket. But it felt good to get out in the fresh air.
When I got to the gym I first did 15 minutes on the elliptical. I have decided to add 15 - 30 minutes of cardio before the three weight workouts, because since I am no longer walking my kids to school now that they are on summer break, I really need to make that up somewhere, and the biking back and forth to the gym only adds up to about 25 minutes total.
Then it was on to lower body weights. My calves have been really tight, yesterday during my long run, the left calf was pretty much constantly just on the verge cramping up, and I had to really concentrate on relaxing the muscle and stopping to stretch it out from time to time. I could feel this all through the lower body weights, too. (On the elliptical it was okay.) But the calf raises went fine. I hope this cramping feeling doesn't continue or get worse, it is an annoying feeling. So after I did my abs and superman/plank, I made sure I stretched well.
My Clean Eating for today:
Breakfast: oatmeal with cinnamon, stevia, 1 T chopped walnuts, glass of soymilk
Snack: 150 g. soy yogurt with an apple
Lunch: red lentil dal with 1/2 cup brown rice, cooked cauliflower and salad
Snack: 2 ryvita crackers with 80 g. tofu (made into a spread with: 1 t low fat soy creamer, 1 T nutritional yeast, chopped fresh basil and 1 chopped sun-dried tomato, salt, pepper and oregano), a small peach and a handful of blueberries (picked fresh from my garden!)
Dinner: Sushi (made with 1/2 cup brown rice spread on a sheet of nori, covered with 80 g baked tofu cut in strips, and shredded lettuce)
I have the best recipe for Ginger and Five Spice Baked Tofu, if anyone is interested - I made up a batch yesterday - it is delicious, incredibly easy and keeps well. And you can really reduce the fat as compared to some of the commercially prepared baked tofu.
When I got to the gym I first did 15 minutes on the elliptical. I have decided to add 15 - 30 minutes of cardio before the three weight workouts, because since I am no longer walking my kids to school now that they are on summer break, I really need to make that up somewhere, and the biking back and forth to the gym only adds up to about 25 minutes total.
Then it was on to lower body weights. My calves have been really tight, yesterday during my long run, the left calf was pretty much constantly just on the verge cramping up, and I had to really concentrate on relaxing the muscle and stopping to stretch it out from time to time. I could feel this all through the lower body weights, too. (On the elliptical it was okay.) But the calf raises went fine. I hope this cramping feeling doesn't continue or get worse, it is an annoying feeling. So after I did my abs and superman/plank, I made sure I stretched well.
My Clean Eating for today:
Breakfast: oatmeal with cinnamon, stevia, 1 T chopped walnuts, glass of soymilk
Snack: 150 g. soy yogurt with an apple
Lunch: red lentil dal with 1/2 cup brown rice, cooked cauliflower and salad
Snack: 2 ryvita crackers with 80 g. tofu (made into a spread with: 1 t low fat soy creamer, 1 T nutritional yeast, chopped fresh basil and 1 chopped sun-dried tomato, salt, pepper and oregano), a small peach and a handful of blueberries (picked fresh from my garden!)
Dinner: Sushi (made with 1/2 cup brown rice spread on a sheet of nori, covered with 80 g baked tofu cut in strips, and shredded lettuce)
I have the best recipe for Ginger and Five Spice Baked Tofu, if anyone is interested - I made up a batch yesterday - it is delicious, incredibly easy and keeps well. And you can really reduce the fat as compared to some of the commercially prepared baked tofu.
Sunday, July 12, 2009
BFL Day 35
Wow, I can hardly believe I've kept this up for five weeks now. I was talking with Christy last night about it and saying that I never would have gotten this far before I got through my half marathon training plans. The fear of not being able to complete the 13 miles was so great that I obsessively stuck to my plan, and in doing so, proved to myself that I was actually capable of sticking to a pretty tough workout plan. It's like something Marianne Williamson said in one of her books: If you want to be more disciplined, practice being disciplined. In other words, JUST DO IT!
Today I had a long easy run on the schedule and decided to do it in the comfort of the gym instead of braving the elements (rain and wind). There is something quite nice about a clean bathroom just steps away, a holder for your water bottle, a TV screen for distraction... I got going and wanted to do 8 km in about an hour, but I ended up doing 8.5. I am noticing that the HIIT workouts on the treadmill (like any good tempo run) are making my "easy conversational pace" a bit speedier without really having to try. Nice!
Next week, I plan to add one interval (an extra four minutes) to both HIIT runs and inch the intensity up a bit as well. I am also going to spend this afternoon planning out different exercise combinations for the weight workouts, because I have always heard that it is good to change the routine every few weeks, or your muscles get used to it and stop improving as much.
As for the food, as always, that is the hardest part for me. Planning ahead seems to really help but I feel like I need some more concrete guidelines than what BFL gives you. So I am going to work with the Eat Clean program the next few weeks and see if that is a better fit for me. There is certainly a lot more flexibility with the veg choices. I'll keep you posted!
Today I had a long easy run on the schedule and decided to do it in the comfort of the gym instead of braving the elements (rain and wind). There is something quite nice about a clean bathroom just steps away, a holder for your water bottle, a TV screen for distraction... I got going and wanted to do 8 km in about an hour, but I ended up doing 8.5. I am noticing that the HIIT workouts on the treadmill (like any good tempo run) are making my "easy conversational pace" a bit speedier without really having to try. Nice!
Next week, I plan to add one interval (an extra four minutes) to both HIIT runs and inch the intensity up a bit as well. I am also going to spend this afternoon planning out different exercise combinations for the weight workouts, because I have always heard that it is good to change the routine every few weeks, or your muscles get used to it and stop improving as much.
As for the food, as always, that is the hardest part for me. Planning ahead seems to really help but I feel like I need some more concrete guidelines than what BFL gives you. So I am going to work with the Eat Clean program the next few weeks and see if that is a better fit for me. There is certainly a lot more flexibility with the veg choices. I'll keep you posted!
Thursday, July 9, 2009
Surprise Pictures for Jenny
For once I actually think about doing something when it is the right moment to do it - can't let such an opportunity pass by, can I? Not to mention that my boys went swimming this afternoon so the computer is FREE!!!!
So here you go, Jenny.
BFL Day 32
It finally dawned on me that the HIIT run on the treadmill is ALWAYS hard the day after lower body weights! (I'm slow, I know.) My legs felt like cement stumps as I got started this morning, and I was thinking, what the heck? Then it hit me. So I just figured, get it done, it will feel hard, nothing I can do about it. So I did.
Luckily I didn't get rained on on my ride home, but it was only a chilly 16° this morning so I was glad I had my jacket.
Tomorrow I will need to get moving early and get right to the gym at 9 as my friend and her kids are coming for lunch and then we are going to take the whole crew to see the new Ice Age movie. I did consider, for about a second, doing the upper body weights today while I was there already, but I knew that one of the principles of the program is stimulating your metabolism every 24 hours with daily workouts and I wouldn't want to miss out on that, now would I? It just might mean that I won't have time to blog before lunch tomorrow...so don't worry if I don't!
Luckily I didn't get rained on on my ride home, but it was only a chilly 16° this morning so I was glad I had my jacket.
Tomorrow I will need to get moving early and get right to the gym at 9 as my friend and her kids are coming for lunch and then we are going to take the whole crew to see the new Ice Age movie. I did consider, for about a second, doing the upper body weights today while I was there already, but I knew that one of the principles of the program is stimulating your metabolism every 24 hours with daily workouts and I wouldn't want to miss out on that, now would I? It just might mean that I won't have time to blog before lunch tomorrow...so don't worry if I don't!
Wednesday, July 8, 2009
BFL Day 31: oops
We overslept a bit today, but it is vacation, so that should be okay, right? I knew I could still make it to the gym by 10, which is reasonable. I was getting my bag ready to go when it started to pour. So I had to take the car, which meant two things: one, I would have to do a 15 minute warm up to make up for the lost biking, and two, I was so busy looking for my car keys that I forgot my written out workout chart.
Horrors! I realized it just as I arrived - what to do? Luckily it was lower body weights and since there are only four muscle groups (which means eight different exercises), I figured I could probably remember everything, including what weights to use, without my cheat sheet. I think if it would have been upper body weights, it would have been much more of a problem.
For my warm up, I did 15 minutes on the elliptical, which was a nice change. I hadn't been on the elliptical for a long time, and it felt good. I even noticed that I was able to keep my arms on the moving handles the whole time, which in the past I did a few minutes on, a few minutes off, because my arms and shoulders would get tired. Hmm, must be that my upper body IS getting stronger with all these weight workouts!
Then I did my weight workout, it went fine, the leg curls felt really hard - I increased the weight on these last week - and I could not do the full 12 reps in the last set, I only made it to ten. I also increased the weights on the calf raises, it felt good and hard, and as I finished up and got ready to go home, my legs felt very wobbly, so in fact - I was kind of glad the rain had made me take the car!
Horrors! I realized it just as I arrived - what to do? Luckily it was lower body weights and since there are only four muscle groups (which means eight different exercises), I figured I could probably remember everything, including what weights to use, without my cheat sheet. I think if it would have been upper body weights, it would have been much more of a problem.
For my warm up, I did 15 minutes on the elliptical, which was a nice change. I hadn't been on the elliptical for a long time, and it felt good. I even noticed that I was able to keep my arms on the moving handles the whole time, which in the past I did a few minutes on, a few minutes off, because my arms and shoulders would get tired. Hmm, must be that my upper body IS getting stronger with all these weight workouts!
Then I did my weight workout, it went fine, the leg curls felt really hard - I increased the weight on these last week - and I could not do the full 12 reps in the last set, I only made it to ten. I also increased the weights on the calf raises, it felt good and hard, and as I finished up and got ready to go home, my legs felt very wobbly, so in fact - I was kind of glad the rain had made me take the car!
Tuesday, July 7, 2009
BFL Day 30: fastest woman on the treadmills
Headed to the gym on my bike - which was taking a calculated risk, because the sky looked threatening and we are supposed to have storms all week. But as long as I can get there dry, I don't mind too much if I get soaked on the way back - after all, I am already sweaty then. It was very windy and only 18°, had to really push my legs to keep going with the wind.
Met my gym friend and we had a nice chat before we got going on our workouts. I am really starting to enjoy the HIIT (high intensity interval training) run on the treadmill. It goes by so fast and you really feel that you've gotten an efficient and effective workout. The funny thing today was that there was a whole line-up of us ladies on the treadmills this morning, all in a row, and I was the only one running at such a clip! I felt a bit like the odd man out, but proud, too, in a way.
After a well-deserved stretch on the mats, I decided I better head home before the rain really got going.
Met my gym friend and we had a nice chat before we got going on our workouts. I am really starting to enjoy the HIIT (high intensity interval training) run on the treadmill. It goes by so fast and you really feel that you've gotten an efficient and effective workout. The funny thing today was that there was a whole line-up of us ladies on the treadmills this morning, all in a row, and I was the only one running at such a clip! I felt a bit like the odd man out, but proud, too, in a way.
After a well-deserved stretch on the mats, I decided I better head home before the rain really got going.
Monday, July 6, 2009
BFL Day 29
Wow, I can hardly believe I have completed four weeks of Body for Life already. The exercise program is a lot easier to learn than I always thought, and having a plan for what to do at the gym makes it so easy to just go and get it done. This morning it was upper body weights, which I am starting to look forward to, since I am really seeing results. Luckily the heat broke a little with a storm yesterday, so it was only 21° when I biked to the gym and it wasn't so hot inside, either. My workout went fine, my arms felt like jello, and then I headed home.
The food side of the program has been harder for me, with trying to make substitutions for veg protein choices and being organized. I have started planning my daily menu the night before - yes, actually writing everything down. I never used to do this, although I did keep a food journal, which made me feel totally obsessed by food all day long, which would get really tiresome and I would give up after a while. Not only BFL but some other programs, like the Beck Diet Solution, recommend planning it out the night before, writing it down and then all you have to do the next day is follow your plan. Sound familiar? Yep, exactly the same thing you do at the gym with the pre-planned workouts. I was always really resistant to planning my meals the day before, but it finally dawned on me, that what made the workouts so easy to stick to (the fact that they are all laid out in advance and you don't have to hem and haw at the gym) might actually work for the food side as well. So that is what I am trying now.
My experience with it yesterday was that I didn't spend so much of my mental energy thinking about what I would have for the next meal - I didn't have to, it was all written down and planned already. Which was a really good thing, because with my in-laws here and lots of tempting food, it would have been really easy to just eat whatever, and too much of it, too! But I had my plan and I stuck to it.
The food side of the program has been harder for me, with trying to make substitutions for veg protein choices and being organized. I have started planning my daily menu the night before - yes, actually writing everything down. I never used to do this, although I did keep a food journal, which made me feel totally obsessed by food all day long, which would get really tiresome and I would give up after a while. Not only BFL but some other programs, like the Beck Diet Solution, recommend planning it out the night before, writing it down and then all you have to do the next day is follow your plan. Sound familiar? Yep, exactly the same thing you do at the gym with the pre-planned workouts. I was always really resistant to planning my meals the day before, but it finally dawned on me, that what made the workouts so easy to stick to (the fact that they are all laid out in advance and you don't have to hem and haw at the gym) might actually work for the food side as well. So that is what I am trying now.
My experience with it yesterday was that I didn't spend so much of my mental energy thinking about what I would have for the next meal - I didn't have to, it was all written down and planned already. Which was a really good thing, because with my in-laws here and lots of tempting food, it would have been really easy to just eat whatever, and too much of it, too! But I had my plan and I stuck to it.
Sunday, July 5, 2009
BFL Day 28
Those of you who are familiar with my love of loops might be surprised to hear that I just didn't feel like running around in circles today! So I talked Stefaan into running the long straight road to the shopping center just outside of town with me. It took us just over 20 minutes to run out there, but we were feeling good so on the way home we detoured through a park and ended up doing a big circle in the neighborhood, for a total of 7.5 km and 55 minutes.
Now it's time to get cooking and straightening up, as the in-laws are coming over for Felix's birthday party this afternoon.
Have a great Sunday!
Now it's time to get cooking and straightening up, as the in-laws are coming over for Felix's birthday party this afternoon.
Have a great Sunday!
Friday, July 3, 2009
BFL Day 26
Another hot day here - but it's supposed to break today or tomorrow with a storm. Hopefully we can get the heat out of the house before we have to close all the windows for the rain. On my way to the gym at 9 this morning it was already 28°, but there was a good breeze going, so it felt really nice to be out in the fresh air.
The gym, as usual, was sweltering. But as one of my workout friends said, hopefully that means we are burning even more calories by working out in a sauna! I really appreciate people with a positive outlook, and I was thinking about what she said as I got started on my lower body weights and was dripping after the first set. Everything went well, and I added some of those "superman" back extensions at the end to try and strengthen my lower back, which I often feel is pretty weak. I think I will keep doing those at the end of the lower body workout for the remaining 8 weeks and see if that improves my back strength.
I headed home on my bike, this time with a bit of cloud cover making things feel a bit cooler (yes!), and since I was already sweaty, decided to pick some raspberries and blueberries from our bushes in the back yard for my snack. I made a simple and yummy smoothie by blending 1/4 cup blueberries, 3/4 cup raspberries, 100 g. tofu, 1/2 cup soy milk and a packet of Stevia - mmmm!
The gym, as usual, was sweltering. But as one of my workout friends said, hopefully that means we are burning even more calories by working out in a sauna! I really appreciate people with a positive outlook, and I was thinking about what she said as I got started on my lower body weights and was dripping after the first set. Everything went well, and I added some of those "superman" back extensions at the end to try and strengthen my lower back, which I often feel is pretty weak. I think I will keep doing those at the end of the lower body workout for the remaining 8 weeks and see if that improves my back strength.
I headed home on my bike, this time with a bit of cloud cover making things feel a bit cooler (yes!), and since I was already sweaty, decided to pick some raspberries and blueberries from our bushes in the back yard for my snack. I made a simple and yummy smoothie by blending 1/4 cup blueberries, 3/4 cup raspberries, 100 g. tofu, 1/2 cup soy milk and a packet of Stevia - mmmm!
Thursday, July 2, 2009
BFL Day 25
It's still hot here - the one reliable thermometer in town said 28° when I biked home from the gym at 11 this morning. The gym was hot but luckily a breeze was coming in the windows just behind the treadmills.
I wasn't sure how the workout was going to go, because I was so incredibly tired yesterday - bone tired, dead tired - and my glutes were so sore, it felt like I had two big clothespins stuck there! But I figured I would just go and see how it went.
Amazingly enough, it actually went quite well! I felt a lot better than on Tuesday, but I kept the intervals at the same level and it felt good to get into a good pace. The nice thing about the HIIT workout is that it goes by so fast, I guess because I am paying attention to the time and changing the tempo every minute keeps me busy. By the time I finished up I was (of course) sweating like crazy, but I stretched a little and then headed home on my bike.
This afternoon I am heading downtown with the boys to look for shoes in the sales and stop at the library for some more good books.
I wasn't sure how the workout was going to go, because I was so incredibly tired yesterday - bone tired, dead tired - and my glutes were so sore, it felt like I had two big clothespins stuck there! But I figured I would just go and see how it went.
Amazingly enough, it actually went quite well! I felt a lot better than on Tuesday, but I kept the intervals at the same level and it felt good to get into a good pace. The nice thing about the HIIT workout is that it goes by so fast, I guess because I am paying attention to the time and changing the tempo every minute keeps me busy. By the time I finished up I was (of course) sweating like crazy, but I stretched a little and then headed home on my bike.
This afternoon I am heading downtown with the boys to look for shoes in the sales and stop at the library for some more good books.
Wednesday, July 1, 2009
First day of summer vacation & BFL Day 24
A hot and sunny summer day to kick off our summer vacation - what more can you ask for? I took Gillis to the new school he will start in September for their orientation day. It looked like they were going to have a good time. Then I headed home, changed into my workout clothes and biked to the gym. It is warm enough right now that it is not even too chilly in the morning to bike with just a tank top.
The gym felt like a sauna. I had to do upper body weights so after a quick chat with a lady I used to take Tai Chi with, I got started. It went fine but I am feeling very very tired, deep down in all my muscles, especially my legs. I suppose that is a good sign?
The gym felt like a sauna. I had to do upper body weights so after a quick chat with a lady I used to take Tai Chi with, I got started. It went fine but I am feeling very very tired, deep down in all my muscles, especially my legs. I suppose that is a good sign?
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