Workout Wednesday/Quick Update

Hey, hey, hey y'all!!  I'm still here and still alive!

The old ticker is still ticking, without any abnormalities!! I'm still wearing the heart monitor x 1 more week, but the arrhythmia episodes have decreased, so I'm expecting a bill of clean health from the cardiologist. In retrospect, it was all probably unnecessary, but better to be safe than sorry.

Since the first week of December, I've been filling in for a co-worker who injured her foot. She is unable to bear weight and has been off work. This role is very tedious and time consuming. I often have to stay late at work to complete my daily tasks, which is against everything I believe in. I also don't have great internet in my office. The browser on the work computer is outdated, so I can't access blogger. And the reception on my phone is poor to say the least. Therefore, my social media time and specifically my blogging has taken a HUGE hit!!  I'm sorry. I keep thinking that there has to be a light at the end of the tunnel and my life will be able to return to some resemblance of normalcy soon!!  It better because I'm exhausted and starting to feel burned out!!

In other news, I'm still running with the Pathways group. We're on week 9 of our training, just about 1 week away from our goal race: the Sweetheart Run 10k. They are a very fun group to work with. I've enjoyed this inaugural winter session of Pathways!!  And we've been blessed with some really great weather thus far this winter, so we aren't complaining too much!!

I'm also still trying to stick to eating as clean as I possibly can. And I'm still accomplishing that about 80% of the time.

I have kind of fallen off of cross training the past couple of weeks. Hubs and I have been doing the Body Beast workout. We enjoy it and we will get back to it but we're taking a little break from it at the moment. Right now, we're doing a program I found at www.simplyshredded.com 

 

This is a 12 week program. This is week 1-4. On week 5, the reps decrease to 6-8. And on week 9-12, they decrease to 4-6. You should be getting stronger each week, so the amount of weight that one lifts should ideally increase. So, we'll see. We worked up quite a sweat doing legs last night!!  We have to make some modifications here and there as we don't have machines at home but I think this will be a good program to follow while we're taking a break from the Beast. As you can see, there isn't a workout scheduled for Wednesday, so I'll probably throw in the 21 Day Fix Dirty 30 dvd or find some HIIT workout for us to do.

And, speaking of the 21 Day Fix. I'm so excited that the 21 Day Fix Extreme was just released by Beachbody. I ordered it as soon as it became available and we'll incorporate that when it arrives!!

Ok, gotta run! That's all for now!

Until next time--get up, get out, and get moving! Whatever makes you happy, do more of that today!!

Your friend,

Theresa

What workouts are you currently doing??

Workout Wednesday!!

It's Wednesday!!!  Woot, Woot!!

If you've followed me for a while, you know what that means. If you're new here, I love Wednesday because it means we're halfway through the work week. And it also means Workout Wednesday!!

The New Year is in full swing and so many folks have resolved to lose weight, get in shape, work out more, etc. For the first few weeks, you'll see these people at the gym and it seems like they are on track. But then something happens. They get sick, they get busy.....whatever. It seems that the majority get side tracked and time seems to be the biggest thief of their success. We all have the same 24 hours in a day. I understand that we have jobs, kids, lives, etc.  I know too well how easy it is to fall into the "I don't have time" trap. But I've tried to adopt a new attitude about exercise and working out lately.

 For me, working out is not a necessity. I do it because I want to, NOT because I HAVE to. Yes, I'm tired at the end of my work day. All I want to do is come home and put on my pajamas. But I choose to workout first. Why? The time is going to pass anyway whether I'm slinging iron or in my chair with my feet up. Because it's my ME time. Its a positive little thing that I do for myself at the end of the day. Its a great way to burn off the frustrations of the day. Its a small investment in myself. When you think about it, its really no different that getting a pedicure or a massage. That's an investment in one's self. So, why not start thinking of your workout in the same way and see if it makes any difference in getting your workout in.

Here is one of my very favorite total body circuits for you. This is my go-to workout when I'm pressed for time. It is short and sweet but I always feel like I accomplished something when I'm finished. You can modify to add more rounds or you can add additional exercises. I've added triceps extensions and flies before.

 

Now, you have no excuse!! 

 

Until next time--get up, get out, and get moving!!  Make time for yourself today! You'll be glad that you did!!

 

 

 



Your friend,

Theresa

I Survived!

Hello, hello folks!!

We're almost through this week and that makes me a happy, happy girl!! It's been a rough one!!
We've been very busy at work and I haven't been 100% this week. I'm looking forward to my days off!

I survived the 3 Day Refresh!!  And I hated every miserable moment of it!!  I had heard good things about it and I was really hoping to like it, but not so much. Let me back up and explain why I decided to try it in the first place. Lately, I've been eating sweets and treats like they are going out of style. My husband and I can sit down and devour a medium sized bag of peanut M&M's in 2 nights. That's absurd! I have a weakness for candy, any and all kinds of candy. I try to justify it by eating the mini sizes or snack sizes, but I can't just stop at 1 or 2. Plus, I do a lot of mindless snacking in the evenings after work. I'll come home almost every night and "graze" on whatever I can find. Most often, it's tortilla chips. I knew if I wanted to make real progress with my weight lifting program that I would need to quit eating all the junk. Now, in the past, I've been able to go cold turkey on sweets, treats, and sugars but I've always gone back to them. And this time, I was having a little trouble with will power. So I decided to try the 3 Day Refresh to get me back on track.

Let me preface my review by saying that I am a fan of Team Beachbody. I've used several of their products in the past, Insanity, 21 Day Fix, and Body Beast, and have been pleased with those. I had heard good things about the Refresh, so I thought that I would give it a go. Now, I'm also a Beachbody coach but I don't make that readily known. Coaches make a commission off the products that people by from their websites, so I understand supporting the product that they are selling. But, I'm in it for the discount on products more than anything else. I feel that I need to be honest about my experience with the product, even if it is less than ideal.

I don't really believe that these weight loss gimmicks work. I actually think that they can set one up for failure. I didn't really expect miracles but I drank the Kool-aid and thought I would see what all the hype was about. I ordered it and planned to start it the Sunday after Thanksgiving. It was only 3 days and I can do anything for 3 days, right?  It arrived and I meal planned/grocery shopped. It includes a fiber drink (like Metamucil) and high protein shakes. You can get it with Shakeology but I chose not to as I prefer another vegan protein shake. You eat an abundance of vegetables with some fruit and healthy fats to "keep you full and satisfied". The protein sources are vegetable proteins. The theory behind it is that vegetables are easier for your body to process. I followed the plan 99% There were a couple of variables that I was not willing to budge on. I drink and Advocare Spark daily. If I had to give up coffee, I knew I would need that Spark and its allowed on the Advocare cleanse, so I didn't cut that out. And, I mix my protein shake w/ unsweetened almond milk. I didn't change that either. So here's how it went:

Day 1:

I started with 8oz of Advocare Spark when I woke up. Breakfast was my protein shake w/ almond milk and 1/2 apple. Mid morning, I had hot tea then a little while later, the fiber sweep. It was kindy clumpy but I chugged it down. Lunch was the other 1/2 apple, 1.5 tsps. almond butter, and the vanilla refresh shake from the Refresh mixed with water. Mid afternoon, I had 1 red bell pepper with 2 tbsp. of hummus. Dinner was a spinach salad with peppers, tomatoes, cucumbers, sunflower seeds and homemade vinegar/oil dressing and another vanilla refresh shake. Day 1 was actually not too bad. I did go to bed early but that's another story.

Day 2: Identical to Day 1 except I was starting to feel weak and tired, fuzzy headed and HANGRY!! The cravings, OMG, the cravings!!  Please make them stop!!!

Day 3: Same as Day 1 but HANGRY!!!  I was so weak and tired. I had such a bad headache that I was very unproductive at work. I was so glad that it was almost over!!

The PROS: I increased my water and vegetable intake. I try to get enough veggies but I usually only get 2-3 servings a day. I did not eat any candy!! My stomach is much less bloated! So, in that regard, it was successful.

The CONS: Not enough to eat. You only consume about 900-1000 calories. This is simply not enough. I was so hungry. I had zero energy. I didn't work out for 3 days while on this plan. I basically felt horrible days 2 & 3. I didn't cheat but I really wanted to. The vanilla refresh shakes were simply terrible!!

The end result: I didn't really lose any weight (maybe 3 or 4 pounds) or inches off my waist like I had seen others claim. But, my goal wasn't to lose weight and I really don't have that much to lose, so I wasn't expecting much. As I said, I did succeed at not eating candy or junk, so that was a success. And I was successful at increasing my water and veggie intake, so that's a plus. Did I accomplish what I hoped to? My goal was to clean up my diet, so yes I did. But I wouldn't go this route again. Its too drastic and too much deprivation. I wanted to binge so badly!!  Would I ever do it again? Absolutely not!! If I need to "reset" my nutrition in the future, I will do it myself in what I believe is a healthy manner.

 

Now, I plan to follow a less restrictive, clean eating plan. I'm going to follow the 21 Day Fix plan without treats or sweets. That's going to be hard with Christmas coming but I think that I can do it now that I've gotten a jumpstart.

Until next time--get up, get out, and get moving! Make today ridiculously amazing!!

Your friend,

Theresa

Workout Wednesday--October Goals

Hello y'all!

 

Happy first day of October!

 

 

I've been super busy since our last visit!

 

My Pathways group is ramping up their mileage in anticipation of their goal race,  the Tulsa Run 15k.  We've increased our intervals to 10:1 and our pace to 12:00 minutes/mile. We've  had some pretty good hill training recently.  They  really dislike hills, I think! I have heard quite a bit of grumbling from some of them.  ;)  But,  overall, they are doing a great job! This has been one of the most enjoyable groups I've had the opportunity to work with.  I hope some of them are planning to run the Route 66 half marathon.  I have run it for the past 3 years. I wasn't really going to run it this year  but they have  changed the route again so I think that I'll go ahead and do it. I just hope the weather is better than last year. It was  so cold that it wasn't an enjoyable run at all!

 

Last night, before our run, I stepped on the scale at  Fleet Feet Sports Tulsa. I really can't recall the last time I weighed myself. I'm not really sure what I was expecting.  I haven't lost any weight. Actually, I might have gained 2 or 3 pounds. I was surprised when I saw  127.8 on the scale. Usually a 2 or 3 pound gain makes me feel fluffy.  But, not this time.  My clothes don't feel any tighter. As a matter of fact,  they may be a little more loose. I've been trying to watch my macros and keep my diet "clean" for the most part.  I plan and prepare, but I have a difficult time curbing my late day snacking. Somedays, I want sweets and other days I want crunchy and salty.  I know if I cleaned up my diet even more,  I'd see the results that I'm wanting to see. But in the meanwhile,  until I learn to kick the snacking for good,  I'll keep doing what I'm doing and just trust the process! Obviously, its working!

 

A new month means new goals!

 

This month, I'm planning to clean up my diet even more. I'm hoping to reduce my "treats" from a daily occurrence to 1or 2 times/week.

 

I've been better about doing my cross training / strength training.  And I'm planning to continue this trend for October.  My goal is to workout at least 5 times  / week.  I'm still doing the Body Beast and plan to continue it.

 

Sometimes,  time is a factor when it comes to working out. The  BB workouts are about  40 minutes each.  I'm always  looking for things to do if I'm pressed for time.  And that brings us the W.O.D for this Workout Wednesday.  I got this from one of my friends at work.  He said it's pretty intense. I'm eager to try it!  Check it out and let me know what you think!

 

 

Until next time - - get up, get out, and get moving! Whatever you decide to do today, be awesome at it!

 

Your friend,

 

Theresa

 

What are your fitness/nutrition goals for this month?

Workout Wednesday & Active Nation Day

Good morning folks!!

I hope that you're having a wonderful week so far. We're halfway there!!

We're having some fabulous early fall weather here and I'm loving it!!  The lower humidity makes for some wonderful running weather!!  Last night, Pathways did a 3.5 mile recovery run. They are such a great group to work with!!  After the run, I came home and did the 21 Day Fix Lower Fix workout. I felt really out of shape! Those squats kicked my butt, literally!!  I was sweating profusely! It was just more reinforcement for me that I need to continue to cross train consistently to build up my endurance and stamina.

Tonight, hubs and I are scheduled to do BB Build Back and Biceps. 

Its no secret that upper body, especially shoulders, is my favorite body part to work out. And my poor, sad little triceps need a lot of work!!  So, today, I've got an upper body workout for you. You can do this routine anywhere, home or gym. All you need is a set of heavy weights and a set of light weights. And you will need either a chair or bench for tricep  dips. Choose weights that are challenging but not uncomfortable so that you don't get injured. This is a good, quick routine in case you're pressed for time because it only takes about 25 minutes. It's easy to add to your current routine or can stand alone.

This Sunday, September 28 is Active Nation Day. Since I'm going out of town for personal business this weekend, I'll get me #Active on by running 7 miles with my group on Saturday morning. What is Active Nation Day?? Active Nation Day is a movement created in 2012 by Lorna Jane to help women live an authentic and active life. On 28 September 2014, we’ll be hosting events all over the world, where sporty sisters can learn and take part in a specially choreographed fitness routine. In just three years, the Active Nation Day sisterhood has collectively moved over eight million kilometres together. – that’s 21 times to the moon! And with this year marking Active Nation Day’s global debut, that number is set to soar.

Here's how you can participate:

Download the new LornaJane app to help keep you motivated and inspired!You can download the LornaJane app here:  iTunes app store or at Google Play. This awesome app is designed to help keep you inspired to follow Lorna Jane’s mantras of Move, Nourish, and Believe. To Move, you can choose from a long list of fitness choices, and the app will help you track your activity.  Nourishing yourself is easy, find information, encouragement and delicious recipes on the Nourish tab, and if you need more inspiration, updating the Believe page will offer up a variety of motivational quotes.

Move!! LornaJane has their own dance move for Active Nation Day. You can learn the LJ Move, share it on social media for a chance to win a $1,000 Lorna Jane Gift Card. To enter to win a $1,000 gift card to Lorna Jane Active remember to take a photo or video of you (and your friends if you want), doing the LJ Move. Post it to Instagram, Twitter, or Facebook and be sure to use the hashtags #ActiveNationDay and #LJMove. Then tag your friends and invite them to try out the LJ Move themselves!  Here are the #LJMove Contest Terms and Conditions.



Until next time--get up, get out, and get moving! Whatever you do today, be awesome at it!!

Your friend,

Theresa

How will you get active on Active Nation Day, September 28 2014??

Workout Wednesday

Good morning folks!

We're halfway there!! 

Last night was track night for Pathways. We did 4 800's. Our splits were 5:21, 5:14, 5:21, 5:17 I was very proud of them!! The track can be scary and intimidating but we had a large turnout. I spoke to them beforehand about not worrying what everyone else was doing out there, to just do the best that they could do and that's exactly what they did. This is such a great group!! Thursday nights we usually do hills, but tomorrow night we're doing a progression run. I'm a little bit concerned because that's 2 speedwork days in 1 week. And I'm planning to race my 5k this weekend. And by race, I mean HARD! My goal is to win my age group!!  I guess I'll be in recovery socks and doing yoga this weekend!!

After the run, I came home and did the 21 Day Fix Upper Fix. I've got to stay consistent with my cross training because I know its good for me and I LOVE it! I feel so good after I finish my workouts! Tonight I'm doing Body Beast Build Back and Biceps.

As you know, I'm always looking for new workout options to keep things fresh and keep me motivated. Well, I recently discovered DailyBurn   It is a total fitness site with video workouts, meal plans, etc. There is a 30 day free trial then it's $10 / month which is pretty reasonable compared to most gym memberships. The nutrition plan is an extra $5 / month but that's still pretty cheap. I pay much more than that for a gym membership and personal trainer. I would like to try the CORE workout program. I think that I could stack that with my Body Beast workouts. And, if I like it, then I will drop my gym membership and use this instead. I really prefer working out at home anyway.

Ok, that's all for today.

Until next time -- get up,  get out,  and get moving!  Whatever you do today,  be awesome at it! 

Your friend, 

Theresa 

Workout Wednesday

Hello,  hello!

Just popping in here quickly to say Happy September! 

It's a new month,  so time for new goals.

My goal for September is to start the Body Beast program and actually follow it as it is designed instead of hit and miss.  Hopefully,  that should be a little easier to accomplish now that we sent going to the lake every weekend.

My fitness goals for this week are:

Wednesday--BodyBeast chest and triceps
Thursday-- 3.5 miles with Pathways,  BodyBeast back and biceps
Friday--BodyBeast shoulders
Saturday--5.5 mile run with Pathways

I prepped baked chicken for meals this week to keep our healthy eating on track even though it's a short work week.

Last week,  I was talking to my Pathways group about the importance of cross training regularly.  I explained that strengthening non running muscles helps prevent injuries and makes them better, faster, stronger runners. I was excited to find this article about exercises to build your running body to share with them.  So,  since it is Workout Wednesday,  I thought I would share it with you as well. There's some good information here.

I hope that you have a fabulous week!

Until next time--get up,  get out,  and get moving.  Whatever you do today, be awesome at it!

Your friend,

Theresa

Workout Wednesday

Howdy,  howdy folks!

We're halfway through the work week and I'm  happy,  happy, happy about it.  I'm looking forward to a long weekend.  And this weekend marks the kickoff of college football!  Woohoo!

It's been in the triple digits here this week,  so our Pathways runs have been hot, hot,  hot!  I hope we get a break soon because they're starting to give me the side eye when I tell them it will eventually get better.

And I'm back on track with my strength training.  It feels good too!  Tonight is Body Beast Build Back And Biceps.  Tomorrow night,  I'll run with Pathways them I'll do Body Beast Build Shoulders.

Speaking of shoulders, I got a compliment on my traps the other day.  Woohoo!  So,  in honor of my "awesome" traps, I've got a shoulder workout for you for Workout Wednesday,  because who doesn't want  Boulder shoulders?!   I found this on Bodybuilding.com It looks like a good one that I'll be adding to my ever growing list of favorite strength training workouts.

Ok,  that's all I've for for now.

Until next time--get up, get out and get moving!  Whatever you decide to do today, be awesome at it!

Your friend,

Theresa

Positively Wednesday

Howdy,  howdy y'al!  Happy Wednesday!

We're already halfway through another work week,  and personally,  I'm more happy about it than usual.

This has been the  most  craptastic week from hell ever!

I've had a very difficult,  unsettling work situation to deal with this week.  I'm finding out the hard way,  that you can't trust anybody these days.  It's been rather difficult  for me to process this.  I'm not usually a  mean person and I get my feelings hurt very easily when someone is mean to me.  Someone at work felt the need to attack my character. I'm trying as hard as I can not to take it personally,  but that's easier said than done.  I've been told that "I did a great job"  and "consider the source".  Well,  I'm trying!  My sweet hubs  said  last night  "sometimes,  when a fly lands in your tea,  you just have to dump it out and get a fresh one". I think that's  the best thing I've heard in a long while,  so now I'm in search of "new tea"

But,  in the meanwhile,  I'm trying to stay as positive as I can.  A couple of weeks ago,  I was challenged by a friend  to  post 3 positives for 7 days. During the course of this little  challenge,  I realized that despite all the negative in the  world,  I really  have  a lot to be grateful for.  It made me realize that not every day may be good,  but there is something good in every day.

So,  I challenge you all to write  down  3 positive things daily for the next  7 days!

In the meanwhile,  PW3 had a good run last night.  It was track night and that scared some of them. But  they did a great job,  especially considering the  heat index was 100 degrees.  We did  800m x 2 then  400m x 4.

Our splits were:

800 @ 5:45
800 @ 5:45
400 @ 2:33
400 @ 2:45
400 @ 2:44
400 @ 2:33

Personally,  I  was glad to leave some of my frustration  behind on the track!

Ok,  until next time--get up,  get up  and  get moving!  Whatever you do today,  be awesome at it.

Your friend,

Theresa

Workout Wednesday

Good morning!! Happy Wednesday!!

We're halfway through another work week and y'all know that makes me Happy, Happy, Happy!!

Yesterday was a rare day for August in Oklahoma. The high was only in the 80's and the humidity was very low. It was beautiful, almost like fall! I had some frustrating personal issues to deal with yesterday, so I was more than happy to run last night. Pathways did a 2.5 mile recovery run through the neighborhoods near the store. I think that we all enjoyed the lower humidity! Everyone did very well. We have a rather large group, so we have some safety issues to work out, but all in all, I think I've got a great group and its going to be so much fun working with them this session.

Today is Workout Wednesday. Since fall marathon training has started for most of us, I thought today would be a good day to discuss marathon training.

Runners spend so many hours and put in so many miles training for their desired goal race. When race day arrives, we all know what we need to do/should do. But, do we know what NOT to do? I found infographic from Proform.com to share with you just to make sure you don't make any rookie mistake that could cost you time or heartache. Enjoy!

Spread the word on how to not run a marathon.



Until next time-get up, get out, and get moving! Whatever you choose to do today, be awesome at it!

 Your friend,

 Theresa

 Have you ever made any of these mistakes on race day?

Workout Wednesday

Hey y'all!  I hope you're having a great week so far!

We're already halfway through yet another work week.  I find that hard to believe.  But it has  been a busy one,  so far!

I meal prepped like a boss this past weekend.  We didn't go to the lake so I was able to take a little extra time prepping.  I fixed grilled chicken, turkey burgers, boiled eggs, ground turkey,  brown rice,  black beans,  sweet potatoes,  broccoli,  mixed veggies,  and fresh fruit. We tried something new for breakfast this week: chicken apple sausages.  They were delicious! So we're both fairly well on track with our nutrition this week.

I'm pleased to announce that hubs is doing the  Body Beast  workouts with me on a daily basis. We had a few misses the first week,  but we've been very consistent this week.  We're going on vacation in a couple of weeks,  so I'm not sure how we will manage that  but we'll figure out something. This morning,  I worked out at the gym it my trainer.  It was a good session.  It was obvious to me that I need to keep working to strengthen my core! I'm still weak in that area.

I'm still tracking fats,  carbs,  and protein in My Fitness Pal using the calculations from If It Fits Your Macros I'm getting a better understanding of the process. I still am not seeing the progress that I want to see.  I'm just going to keep with it though.  I really like the concept of not tracking calories.  I record all my daily food.  And,  if I still have room for a treat,  then I have the treat and don't feel guilty about it.  I haven't been on the scale in a couple of weeks.  I'm not hungry at all. It is isn't  restrictive at all.  I think that it  instills  a healthier  mindset than counting calories and watching the scale. Both of those methods can lead to eating disorders and body image issues.

Today is  Wednesday,  so that means it's Workout Wednesday.  I've got a quick,  total body circuit for you today.  You can either incorporate this into your usual routine or it can stand alone if you're pressed for time.

So,  that's all for now.  I'll have some super exciting news for you tomorrow  so stay tuned!

Until next time--get up, get out,  and  get moving! Whatever you do today,  be awesome at it!

Your friend,

Theresa

Workout Wednesday

Good morning folks! 

Happy Fourth of July week! 

I'm on vacation this week,  hence the radio silence.

We're at the lake for an extended visit. We brought my with us this time.  So far, so good but I have no doubt this will end up being quite an adventure!

I'm doing my very best to eat as healthy as I can.  And I'm making sure to get in some type of workout every day. Monday I did a chest,  shoulders,  biceps and triceps.  Tuesday I ran 4 miles with friends before we left.  This morning I ran 3 miles and did step ups, chair dips,  and incline pushups.  I have my laptop (just no wifi) and work out dvds, so I'll either run or do body weight exercises for my Thursday,  Friday,  Saturday workouts.  They do paddle board yoga here at the marina,  so I might check into that!

I'm posting a link to a workout for your for a Workout Wednesday. This looks like a good one! I'll try this when I get back home. Insane Legs & Core Workout You've Never Done!: http://youtu.be/pp2srLZ4eYc

Ok, that's all for now!  Until next time--get up, get out,  and get moving! Whatever you do today,  be awesome at it!

Your friend,

Theresa

Workout Wednesday

Good morning folks!

I hope that your week is going well so far. Today is Wednesday, so that means we're halfway through another work week, which makes me immensely happy!!  Today is one of those days that I would gladly work from home in my pajamas, after a nap of course!!

Now that it is officially summer, things are starting to heat up around here. It hasn't been as hot this summer as it was a few years ago (2011 and 2012 were among the hottest summers on record here in Oklahoma) but it is warming up and it has been extremely humid, which can pose problems. I've been joining my friends at 0530 to try to beat this a little bit. Yesterday was great but last week was a different story and I suspect that trend will continue until fall. Now, don't get me wrong, I love summer and I've run through some of the hottest summers ever on record in Oklahoma, it's just that I prefer running in the 50's -60's with low humidity. I thought that I would share some tips for running in the heat and humidity with you.

 

Personally, I'm trying to get my run in earlier in the day. I drink plenty of water and electrolyte replacement drinks throughout the day. I prefer to run tank tops and singlets in the summer to help keep me cool. And I slow my pace considerably. I do most of my running in Tulsa, Oklahoma. Tulsa is notoriously bad for "ozone alerts" so I pay close attention to the heat index. If it is 105 or higher, I will reduce my mileage or take my workout indoors, either to the treadmill or resort to cross training.

Yesterday, I ran 4 miles with my friends in the morning and did an upper body (chest/shoulders) workout after work. Today is LEG DAY!! I used to dread it, but I'm growing fond of it now.

And that's all I've got for you for now, so until next time--get up, get out and get moving!! Whatever you do today, be awesome at it!!

Your friend,

Theresa

How do you beat the summer heat?

Workout Wednesday

Hello, hello!

Happy "my second favorite day of the week" aka Wednesday! I love Wednesday almost as much as Friday! It means that we're halfway through the work week. And it's the day I share one off my favorite workouts with you.

Today, I'm going to take it a little different direction though. Instead of sharing another workout you, I'm going to talk to you about feelings I've been having recently. In May, I did the 21 Day Fix. Although I loosely followed the meal plan, I was pleased with the results I was seeing from the workouts. Then, Memorial day rolled around. We had 2 weekends at the lake. I did my level best to eat as healthy as possible, but there were some cheats and adult beverages. Plus, I've had quite a bit of stress with my mother in law. Consequently, I've been bloated and my progress has waned. :( I've noticed about a 4 pound weight gain on the scale that I just can't shake. 4 pounds doesn't sound like much, but it is enough to make me feel bloated and my clothes feel tight. I've been about 80 % with my eating plan and 100 % with my workouts but the damn scale isn't moving! I feel so discouraged! I love Instagram but right now I cringe when I log on there. I follow a lot of fitness accounts for inspiration. However, right now I'm finding them very discouraging. I'm asking myself "just because they have perfect, ripped abs why do I have to"

So, this week, I'm doubling up on workouts and sticking to the plan 90% This morning, I noticed a 2 pound change. Yeah, me! And that was after a 5:30 am butt kicking from my trainer! I actually puked after my workout! I'm not used to working out in the morning, I didn't eat and I got way too hot. I felt better as soon as I cooled down. And I felt great because it was a good workout!

So, the point I want to make to you today is don't give up, no matter what. If you have a set back, get back up and keep going. You'll be disappointed with yourself if you quit! Trust the process! Slow progress is still progress! If motivation is the issue, then change things up. Workout with a friend or try a new routine. Whatever it takes to just keep going! 3 months from now, you'll be glad you did!

Until next time--get up, get out, and get moving!

Your friend,

Theresa

How do you handle a setback?
Do you ever find "motivational" photos/posts/etc discouraging?

Workout Wednesday~~Benefits of Running

Good morning folks!!  Today is my favorite day for several reasons. 1 - it's Wednesday and that means that we're halfway through this work week. We all know that I'm just working for the weekend!!

And 2, Wednesday means that it's Workout Wednesday. And today just happens to be National Running Day!!

I run because I can, because of the sense of accomplishment I get from a good run. For me it's about the adrenaline rush, the thrill of it. But it's different for everyone. Today, for workout Wednesday and National Running Day, let's talk about the benefits of running.

Improve Your Health

Believe it or not, running is actually a great way to increase your overall level of health.  Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use.  In addition, running can also boost your immune system and lower your risk of developing blood clots.

Prevent Disease

For women, running can actually help to lower your risk of breast cancer.  It can also help reduce the risk of having a stroke.  Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack.  By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

Lose Weight

Running is one of the best forms of exercise for losing or maintaining a consistent weight.  You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

Boost Your Confidence

Not all of the benefits of running are physical.  Running can provide an noticeable boost to your confidence and self-esteem.  By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve Stress

Stress can actually cause a number of health and mood problems.  It can also diminish appetite and sleep quality.  When you run, you force your body to exert excess energy and hormones.  Running also helps to reduce your chances of developing tension headaches.

Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run.  Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.  In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.
It may seem surprising to learn all of the different ways that running can improve your health, but the truth of the matter is that these are only a few of the many benefits that it can offer to your body.  Running really is incredibly beneficial to the body, mind, and spirit, and you will find that even short runs can leave you feeling more energized, more focused, and better able to enjoy all that life has to offer.

Jog Your Way to Better Health

Whether you’re a fair-weather runner, or a running enthusiast, it’s no surprise that jogging has proven health benefits. www.healthperch.com has created an infographic entitled “Jog Your Way to Better Health” giving even more weight to the argument for strapping on your running shoes every day – especially if you suffer from depression. Recent studies have shown that jogging increases levels of the “feel good” hormones and chemicals in your body, such as dopamine, norepinephrine and serotonin.  In fact, jogging helps individuals recover from depression more successfully than with medication alone.17-20 million people suffer from depression each year. With an average age at onset of 32, Americans have a right to be concerned. However, simply increasing your activity level may be just the thing to help you overcome depression. The American Journal of Nursing found that exercising three or more times a week over 10-16 weeks, along with achieving 60%-85% of your maximum heart rate may show a benefit benefit in as little as four weeks. Be cautioned, however, that over-exercising may cause depression and anxiety. The key is to stay in the safe zone of 2.5-7.5 hours per week. This infographic also offers a number of different tips and tricks to help you get on track to becoming a happier, healthier you.

Ok, so there you go! Now, you've got numerous reasons to get up, get out and get moving!!  Be awesome today!!

Your friend,

Theresa

Why do you run??
How will you be celebrating National Running Day??

Workout Wednesday

Howdy folks! Happy Wednesday!

I hope you're all having a great day!

It's a short, but busy week here! I have a short work week, so I'm trying to cram 5 days of work into 3 days.

My goal was to do the 21 Day Fix total body cardio and upper fix last night after work. I was late getting off work last night and was experiencing some severe pain in my right shoulder, back and neck. I lifted for shoulders, back and biceps on Monday, but I don't think that's what caused the pain. I have a history of arthritis in my neck and shoulder. I'm pretty sure that sleeping in the wrong position it's what caused the pain. At any rate, I took some anti inflammatories and applied ice to it. I thought about doing yoga or pilates instead but decided that my body was asking for a rest day.  It's much better today, so I am planning to do the upper fix and lower body fix after work.

For "Workout Wednesday" I've got a chest and triceps workout for you.

Until next time--get up, get out, and get moving! Whatever you do today, be awesome at it!

Your friend,

Theresa

Workout Wednesday

Good morning folks!! 

Woohoo! It's Wednesday and that means that we're halfway there!!

So much for wishing for an easier week! I knew it was too much to ask for! Late yesterday afternoon, my phone rang. It was a strange number but I recognized the prefix. My mother in law is currently a resident at a skilled nursing facility (nursing home) in a small town near where we live. She went there for "therapy" Well, apparently she started having some complications on Monday and was sent to the local hospital there. The phone call was from the hospital telling me that she had been transferred to the hospital where I work because "her condition was worsening" This was all news to me! No one from the nursing facility or hospital ever notified my husband or me that she had been sent there in the first place. I'm beyond angry!!!  I've been a nurse for a very long time and I simple cannot imagine not notifying a patient's family of changes in their condition! Simply unheard of and unacceptable!!!  Maybe I'm just an old fashioned nurse or my expectations are way too high!!  Needless to say, some heads are going to roll when I get ahold of them today!!  Mother in law is currently in the ICU in serious condition. Thoughts and prayers would be greatly appreciated.

Monday night after work, I did a back/shoulders/biceps strength training circuit while watching The Voice. I missed the finale last night, but I know that Josh Kaufman won and deservingly so. He was very good!! I was planning to do Total Body Cardio from the 21 Day Fix after work last night, but with the current ICU situation, I missed my workout last night. :( Not to worry though, I'm planning to double up and get it done tonight!! Wednesday is my leg day so I'm planning to do the 21 Day Fix Lower Fix and then I'll probably do the Total Body Cardio that I missed last night. I have a feeling that I need to work up a good sweat and blow off some steam!! 

The point that I want to make for today's Workout Wednesday post is that despite our best intentions, we all have lives to live. Sometimes life gets in the way of our plans. The important thing to remember is that whatever the current situation may be, it is temporary. This too shall pass. It's important to not let life derail our plans entirely. Don't use life situations as an excuse to fall off the wagon. I've been guilty of this in the past. One thing I always tell the runners that I coach is "control what you can control" I obviously cannot control the situation with my MIL but I can control my eating and my workout.Yes, I missed my workout last night. But my eating was still spot on. And I've got healthy meals packed for today as well. I'm planning to hit it hard tonight but I also have a backup plan just in case the situation changes. I'm packing a gym bag and I can use the gym at work if needed. And this is my back up workout if need be.

 

 

"If you fail to plan, you plan to fail" Have a plan, don't fail today!!

 

Until next time--get up, get out, get moving! Whatever you choose to do today, be awesome at it!!

 

Your friend,

 

Theresa

 

Do you watch The Voice?

Who do you think should have won??







Workout Wednesday

Good morning!!  What day is it??  It's "Hump Day" aka my second favorite day of the week!!  It means that we're halfway through this work week and we all know that I'm just working for the weekend!!

Last night, I was scheduled to meet my new trainer for the first time. But it was not meant to be. I had to stay late at work and will have to reschedule with my trainer. It had been a long, frustrating day. All I wanted to do when I got home was crawl in my pj's and go to bed.  But, I didn't. I worked out instead. I doubled up and did Total Body Cardio Fix and Upper Fix from the 21 Day Fix program.

I've been more consistent with my workouts the past 3 weeks. I'm already starting to see some changes in my body and I love it! I'm excited about the changes I'll see in the future!
Today is leg day and I am planning to double up again. I'll do the 21 Day Fix Lower Fix with an additional core workout.

Another reason this is my favorite day, is because it's "Workout Wednesday" That's the day I choose one of my favorite workouts to share with you. Now that it's starting to warm up and summer is right around the corner, that means short sleeves and tank tops. We all want sexy arms that don't jiggle. So, for today's workout, I'm sharing my quick "Sexy, Tank Top Arms" workout with you.

Until next time--get up, get out, and get moving! Whatever you decide to do today, remember to be awesome at it x

Your friend,



Theresa

Workout Wednesday~~Warm Weather Running Tips

Good morning folks!!

It's only Wednesday and it's been a long week already!!  I seriously could stay home and sleep today.

My allergies have been OUT OF CONTROL the past couple of days. Oak tree pollen is very high right now and it has been super windy the past 3 days. We could actually see a fine yellow dust of pollen blowing of the trees at one point. And hubs decided to mow the yard Monday night, which didn't help any. I've been severely sniffley and sneezy and just plain miserable for a couple of days!

Monday was the first day of a new session of Pathways, the 10k running program that I coach at Fleet Feet Sports Tulsa. For the first time in 3 years, I am not coaching. I've agreed to be a substitute coach but wanted to focus on cross training this summer and I wanted some flexibility with my time/schedule. I haven't coached them since my injury in mid February, so I didn't think it would be a big deal to take the summer off. But, it's a bigger blow than I initially realized. Being a running coach is a large part of my identity and it's strange to not be involved with the group. I'm trying to convince myself that taking this time to focus on becoming stronger will serve to make me a better coach to them in future sessions. It's going to take some time for me to realize that. Right now, I'm really missing them!!  I think I might go run with them once a week so that I don't feel so left out or isolated.

And, as if that isn't enough on my plate aleady.....yesterday afternoon, my mother in law suffered a pretty serious fall. She stood up and was turning around when she fell resulting in a large laceration/head wound and she sustained a hip fracture. We're not sure if she lost her balance and fell or if her hip broke resulting in the fall. All I know for sure is that she is going to have to have it surgically repaired and that it will most certainly be a lengthy recovery for her. She has been able to stay at home with her husband and function fairly independently with hubs and home health support. I think this is the beginning of the end of all that. I'm fairly certain that she will no longer be able to stay home alone. I think we're probably looking at nursing home placement for her. This will most certainly increase the stress level and work load for my husband. He will have to make more frequent trips to check on his dad and will have to make separate trips to check on his mother too. I'm going to do something that I never do here, but thoughts and prayers would be much appreciated. Thank you in advance.

The weather has been warming up pretty quickly around here, so I thought it would be a good idea to address some warm weather running tips for today's Workout Wednesday.

A few things that will help you with running in the heat:

 

1: Wear light, moisture wicking clothing. Remember, less is more and no cotton! Frog togs are nice!

2: HYDRATE!! Drink plenty of water, Nuun, or the electrolyte replacement of your choice.

3: Wear sunscreen, a hat/visor and/or sunglasses.

4:  Don't eat anything heavy for lunch because you will probably be regretting that choice mid-run. And remember to eat a light snack pre-run for more energy. I really like the honey stinger waffles with a little fruit pre-run.

5: Be aware of the signs of heat exhaustion and other heat related illness/injury.

6: Adjust your schedule. Run in the morning or later in the evening to beat the extreme heat.

7: Carry water with you or plan your route where you will have frequent water stops.

8: Find some shade to run in. Don't be afraid to take walk breaks. Adjust your pace or intervals as needed to adjust to the heat.

 

Remember, heat can affect your performance 10-20% and that it takes about 2 weeks to acclimate to the heat. Running in the heat may not be ideal but it can be done.

 

Take it easy and be safe!!

 

Until next time--get up, get out and get moving. Whatever you do today, remember to be awesome at it!!

 

Your friend,

 

Theresa

Workout Wednesday & Hump Day Motivation

Good morning friends!! 

Woohoo, we're halfway there!! We just have to get over this hump and we're on the downhill side!!

What? You need a little motivation to get over the hump? Well, you came to the right place!!  I certainly can understand the lack of motivation. I've struggled with that myself lately. But, thanks to good friends who believed in me when I didn't believe in myself, I think it's safe to say that I'm back at it!! 

Last night, after work, I got in a 3 mile run with my friends at Turkey Mountain in Tulsa. It was Karen's first run since having foot surgery, so we took it easy with occasional walk breaks. After I got home, hubs and I completed a good core and upper body workout, so I ended my day feeling quite accomplished. It feels good to have that fire re-ignited!!  Now, let's just hope that I don't burn myself out again. :-(

Wednesday is the day that I share one of my favorite workouts with you. So, here's what I've  chosen for Workout Wednesday this week: 10-x-10-climb-and-descend-upper-body-workout-challenge

 

Whew!!  That's a lot of reps y'all!!  It will surely give you those toned, sexy tank top arms just in time for summer!!  Remember:

 

 

Until next time--get up, get out, get moving and be awesome today!!

Your friend,

Theresa