I love yoga! So wish I could be a yoga instructor, but it's just not in the cards. Luckily, I got a great deal on yoga through Tucson's Groupon a couple days ago (3 classes for the price of 1) so of course I snagged it. I've varied my workout plan a little from what I posted on Monday, but I'm quite pleased with how well I've done (and I don't stress about changing stuff around as long as it all gets done).
So Monday I did my 1 mile fast run
Tuesday I went to the gym with a friend who KICKED MY BUTT with weightlifting!!! I also ran another fast mile.
Wednesday I did a 3 mile relaxed run.
Today I hit up Tucson Yoga for their "Relaxing Yoga" class. I'm still quite sore in my upper body from the weightlifting & I thought this class sounded perfect.
Tomorrow I'll do my 2 sprint runs (sans the 1 mile, since I added it to Tuesday)
Saturday I'll squeeze in my 5 miles
And Sunday I may hit up another yoga (also unplanned).
Completely coincidentally I ran into a fellow grad student from my department at yoga this morning. He told me the Sunday morning class is AWESOME & I want to check it out for myself!
School officially started back this week & although things are already crazy (already coming early & staying late), I've done well to find time for exercise. It just goes to show that you make time for the things that matter to you. I've yet to miss a meal, right? ; )
During the beginning meditation in today's yoga class, the instructor said to think about someone we wanted to dedicate our practice to. Someone else who could use the calming, relaxation, mediation, etc. I sent my relaxation my sister's way (who has just as demanding a school schedule as I do). Find a moment for yourself today - for relaxation, meditation. And maybe dedicate your time to someone you know and love, too. : )
Thursday, August 26, 2010
Monday, August 23, 2010
New week, new plan
Here's my plan for the week:
Monday: 1 mile fast run
Tuesday: cross training (gym) + weights
Wednesday: 3 mile run
Thursday: 5 mile run
Saturday: yoga
Sunday: 1 mile + 2 sprint runs
Over the past couple weeks (the second half of my time in Austin + the time since I've been home), I've been eating more processed foods than I care to, including refined carbohydrates (yikes!)
Today was the first day of school & I decided that I should start back up with my strict(er) food rules. So, I spent a good chunk of Sunday prepping my foods for the week. I like to wash, peel & chop up carrots & celery & place in ziplocks for snacks throughout the week (along with small portion size containers of almond butter & hummus for dipping). I also cooked some homemade chocolate chip protein bars that I found a recipe for online - Delish!! I find it so helpful to prepare foods for the week ahead of time. It definitely helps me to stay "good.'
I'm excited to hit up the gym tomorrow - it's only available during the academic year so I haven't gone all summer & it's really a beautiful facility. I've been missing it! Plus, now that school is back in session, this is the time for me to really prove to myself that I can stick with my (new) healthy ways even amidst the insane schedules imposed on those in academia. So far, so good! : )
I also just downloaded a couple cut the fat podcasts to listen to while I work out tomorrow. They're kinda amateurs in terms of radio performance, but their content is awesome & they really have a lot of knowledge about health & fitness. If you haven't already, I totally recommend giving them a listen!
Monday: 1 mile fast run
Tuesday: cross training (gym) + weights
Wednesday: 3 mile run
Thursday: 5 mile run
Saturday: yoga
Sunday: 1 mile + 2 sprint runs
Over the past couple weeks (the second half of my time in Austin + the time since I've been home), I've been eating more processed foods than I care to, including refined carbohydrates (yikes!)
Today was the first day of school & I decided that I should start back up with my strict(er) food rules. So, I spent a good chunk of Sunday prepping my foods for the week. I like to wash, peel & chop up carrots & celery & place in ziplocks for snacks throughout the week (along with small portion size containers of almond butter & hummus for dipping). I also cooked some homemade chocolate chip protein bars that I found a recipe for online - Delish!! I find it so helpful to prepare foods for the week ahead of time. It definitely helps me to stay "good.'
I'm excited to hit up the gym tomorrow - it's only available during the academic year so I haven't gone all summer & it's really a beautiful facility. I've been missing it! Plus, now that school is back in session, this is the time for me to really prove to myself that I can stick with my (new) healthy ways even amidst the insane schedules imposed on those in academia. So far, so good! : )
I also just downloaded a couple cut the fat podcasts to listen to while I work out tomorrow. They're kinda amateurs in terms of radio performance, but their content is awesome & they really have a lot of knowledge about health & fitness. If you haven't already, I totally recommend giving them a listen!
Thursday, August 19, 2010
New Training Plan
This week marks my first official week of training for my half-marathon in January. I know it's a lot longer than typical training plans (starting 5 months before the marathon is kind of extreme), but I am starting by also mixing in a lot of cross-training & speed bursts, leaving long runs (anything in excess of 7 miles) until later (in fact, I don't break over 7 miles until the end of October).
This week starts easy:
Tuesday: cross-training (workout video)
Wednesday:2 miles of fast running (pushing myself)
Thursday: 5 miles at a moderate tempo
Friday: 2 sprint runs (sprint as fast/long as I can, break, then repeat)
Saturday: cross-training (apartment gym + weights/stretching)
I'll keep you guys updated on my training plan each week. I made this myself from copying ideas I've seen in several different training calendars and adapting them to fit my needs and my body's experience level.
This week starts easy:
Tuesday: cross-training (workout video)
Wednesday:2 miles of fast running (pushing myself)
Thursday: 5 miles at a moderate tempo
Friday: 2 sprint runs (sprint as fast/long as I can, break, then repeat)
Saturday: cross-training (apartment gym + weights/stretching)
I'll keep you guys updated on my training plan each week. I made this myself from copying ideas I've seen in several different training calendars and adapting them to fit my needs and my body's experience level.
Monday, August 16, 2010
Know your protein
Protein powder is something I'd always thought of as a "guy thing." Seeing it in stores brought back memory of my older brother in High School, holding his nose & chugging a water/protein powder mixture because it was too disgusting to drink normally.
But protein powder isn't just for boys anymore, lol. It's actually become almost a daily part of my diet. But you need to know what protein is right for you.
Here are some questions:
Are you using protein powder specifically for muscle strength and repair before or after exercises (if so, whey is good for you - it absorbs quickly!)
Are you using protein powder just so that you get more protein in your diet? (if so, whey is NOT good, because if left unused you just excrete it out through urination; But, all other kinds of protein would be good!)
What's your use for it?
You should also know that to be most effective, it's best if you VARY your protein intake. This way, your body doesn't "get used" to the added components of protein, vitamins, carbs, etc. You need to "trick" your body by keeping it mixed up. I use soy, whey, hemp, and egg-white protein powders, each with a different mix of the components I need most.
Also, make sure to check out the carbohydrates! I try to eat high protein/low carbs. A lot of protein powders, however, are full of carbs because they serve as an extra energy boost that big-time weight lifters, etc., need to get through a workout. I find that I get enough carbs just from fruits & veggies. I want my protein to be mostly protein!!!
So there you go. Don't be scared of protein powder. Chances are, you could use a little extra protein in your diet, too! If you're still just as confused as ever, I've found that the salespeople in LOCAL health food stores (not big chains like GNC, etc) are SUPER helpful & knowledgeable & can point you in the right direction for whatever would work best for YOUR body and YOUR diet!
But protein powder isn't just for boys anymore, lol. It's actually become almost a daily part of my diet. But you need to know what protein is right for you.
Here are some questions:
Are you using protein powder specifically for muscle strength and repair before or after exercises (if so, whey is good for you - it absorbs quickly!)
Are you using protein powder just so that you get more protein in your diet? (if so, whey is NOT good, because if left unused you just excrete it out through urination; But, all other kinds of protein would be good!)
What's your use for it?
You should also know that to be most effective, it's best if you VARY your protein intake. This way, your body doesn't "get used" to the added components of protein, vitamins, carbs, etc. You need to "trick" your body by keeping it mixed up. I use soy, whey, hemp, and egg-white protein powders, each with a different mix of the components I need most.
Also, make sure to check out the carbohydrates! I try to eat high protein/low carbs. A lot of protein powders, however, are full of carbs because they serve as an extra energy boost that big-time weight lifters, etc., need to get through a workout. I find that I get enough carbs just from fruits & veggies. I want my protein to be mostly protein!!!
So there you go. Don't be scared of protein powder. Chances are, you could use a little extra protein in your diet, too! If you're still just as confused as ever, I've found that the salespeople in LOCAL health food stores (not big chains like GNC, etc) are SUPER helpful & knowledgeable & can point you in the right direction for whatever would work best for YOUR body and YOUR diet!
Tuesday, August 10, 2010
Staying the course
Vacation is probably one of the hardest times to keep a normal schedule, so here are some tips that I've been trying to employ:
-Prepare for LONG days of running around. I have "adopted" a little mini-cooler from my Mom and pack it each morning with water bottles, almond butter, baby carrots, chopped celery, and a bag of pre-washed fruit. That way, I am always able to stay hydrated & to have healthy snack choices around so I don't cave at the snow-cone stand, the Tex-Mex restaurant, etc. It's also helpful because that way I don't overindulge at meals because I'm not famished from running around all day!
-Exercise EARLY. If you're like me, your day fills up FAST on vacation. It's constantly go-go-go and no stop until your head hits the pillow at the end of the day. No way I'm going to muster up the energy or will power to exercise then!!! So start the day on a positive note! Thank goodness my Mom has an elliptical machine upstairs - it's been a total lifesaver! But even without, there are plenty of low-fuss exercises: neighborhood jog, yoga session, or log into self.com & download any number of mobile workouts that they have available for FREE!!!
-Weekly weigh-in. I used to do a weekly weigh-in to keep me accountable for how I've been doing during the previous week. Since my weight has stabilized I've stopped announcing it to the world (although I keep doing it, just for my own benefit). But even if you aren't accountable to anyone else, its important for YOU to weigh-in regularly so YOU know how you're doing. This is especially important on vacations when eating and exercise habits tend to go out the window! I weighed-in this morning and *woo-hoo* no changes! Success!!
-Set (manageable) goals. I'm a big believer in goals for all aspects of life (career, health/fitness, even relationship goals are great!) But goals don't do any good if they're unattainable! Ease up a little on yourself when you're on vacation, but don't give yourself a free pass to do whatever! This week, my goal is to have 4 planned sweat sessions. So, just running around doing errands doesn't count (although they do make me sweaty!) Today I knocked out 1. I have another planned for Tuesday, Wednesday, and Friday. That meets my weekly quota, and still leaves plenty of room for sleeping in (if that's even possible) and spending time with family!
Bonus: rope your family INTO your sweat session! My Friday morning exercise will be done with my sis-in-law, Jenna. I get to catch up with her while getting fit! Two birds, one stone! : )
That's it for now. Happy Summer, Y'all!!!
-Prepare for LONG days of running around. I have "adopted" a little mini-cooler from my Mom and pack it each morning with water bottles, almond butter, baby carrots, chopped celery, and a bag of pre-washed fruit. That way, I am always able to stay hydrated & to have healthy snack choices around so I don't cave at the snow-cone stand, the Tex-Mex restaurant, etc. It's also helpful because that way I don't overindulge at meals because I'm not famished from running around all day!
-Exercise EARLY. If you're like me, your day fills up FAST on vacation. It's constantly go-go-go and no stop until your head hits the pillow at the end of the day. No way I'm going to muster up the energy or will power to exercise then!!! So start the day on a positive note! Thank goodness my Mom has an elliptical machine upstairs - it's been a total lifesaver! But even without, there are plenty of low-fuss exercises: neighborhood jog, yoga session, or log into self.com & download any number of mobile workouts that they have available for FREE!!!
-Weekly weigh-in. I used to do a weekly weigh-in to keep me accountable for how I've been doing during the previous week. Since my weight has stabilized I've stopped announcing it to the world (although I keep doing it, just for my own benefit). But even if you aren't accountable to anyone else, its important for YOU to weigh-in regularly so YOU know how you're doing. This is especially important on vacations when eating and exercise habits tend to go out the window! I weighed-in this morning and *woo-hoo* no changes! Success!!
-Set (manageable) goals. I'm a big believer in goals for all aspects of life (career, health/fitness, even relationship goals are great!) But goals don't do any good if they're unattainable! Ease up a little on yourself when you're on vacation, but don't give yourself a free pass to do whatever! This week, my goal is to have 4 planned sweat sessions. So, just running around doing errands doesn't count (although they do make me sweaty!) Today I knocked out 1. I have another planned for Tuesday, Wednesday, and Friday. That meets my weekly quota, and still leaves plenty of room for sleeping in (if that's even possible) and spending time with family!
Bonus: rope your family INTO your sweat session! My Friday morning exercise will be done with my sis-in-law, Jenna. I get to catch up with her while getting fit! Two birds, one stone! : )
That's it for now. Happy Summer, Y'all!!!
Friday, August 6, 2010
Vacation fitness goals
How does anyone eat healthy and work-out on vacation? Especially when that "vacation" is going back home to be with family (at least, if you have a family like mine that loves to eat GOOOOOD *translate = fattening* food!!!)
So here's what I've done:
My weight has stabilized anyways, so I'm not really trying to loose anything. I'm still, however, making active efforts to eat well & stay active. So far, so good. My bridal portrait was this morning & my dress fit like a glove - can't wait to get the pics from the photographer!
I'm not going to lie - I love food & it's been a struggle to stay on the straight & narrow. But I feel so much better when I do - I'm sure it's the same for everyone else!
I'll keep you posted. I've got another 8 days in beautiful Austin, Texas! : )
So here's what I've done:
My weight has stabilized anyways, so I'm not really trying to loose anything. I'm still, however, making active efforts to eat well & stay active. So far, so good. My bridal portrait was this morning & my dress fit like a glove - can't wait to get the pics from the photographer!
I'm not going to lie - I love food & it's been a struggle to stay on the straight & narrow. But I feel so much better when I do - I'm sure it's the same for everyone else!
I'll keep you posted. I've got another 8 days in beautiful Austin, Texas! : )
Tuesday, August 3, 2010
New plans
Over the next 10 days I'll be out of town (August 4-14th), so my blogging may be irregular. But, I've already mapped out a new workout plan of action for my return. I'm going to be training for the half-marathon in January, while also mixing in other cross-training type activities (and YOGA...I <3 yoga!)
So, blogging may be irregular for the next couple weeks, but have no fear. My return will hit the ground running. And that's what this blog is really about - health and fitness in the REAL world! Sure, I've been working this summer. But anyone familiar with academia knows that summer is a cake-walk compared to the regular academic year. Additionally, I'll be preparing for my upcoming wedding (in November!!!), so this is going to be probably the craziest/most stressful semesters of my life!!!
Stay tuned for my weight loss, health & fitness routines.
So, blogging may be irregular for the next couple weeks, but have no fear. My return will hit the ground running. And that's what this blog is really about - health and fitness in the REAL world! Sure, I've been working this summer. But anyone familiar with academia knows that summer is a cake-walk compared to the regular academic year. Additionally, I'll be preparing for my upcoming wedding (in November!!!), so this is going to be probably the craziest/most stressful semesters of my life!!!
Stay tuned for my weight loss, health & fitness routines.
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