Exercise

Oh…did I tell you? 1000km!

1000k

That’s right! According to my Nike+ app I’ve run over 1000km since September 2011. Woohoo me!

I’ve run a bit more since I started the Couch to 5K back in January of 2011, but oh yeah here I am. These silly internet pics/awards totally do it for me. I love em all. I love my 5lb and bravo stickers at WW, all of it. I’m such a kid sometimes. Whatever, it gets me out the door am I right?

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Exercise

145KM in 8 weeks!

Yippee! Eight weeks ago I made a running goal on my Nike+ ipod app. My goal was to run145KM in 8 weeks. Today I officially hit that goal!

That’s only a little bit more than 18km a week – should have been fairly easy to accomplish with my 3 runs/week. But then the holidays happened and I got side-tracked and wasn’t running as often. Well this past week I’ve been on vacation and I caught up on my running so I made my goal!

I am also only 300m away from getting from the orange level to the green level – which means I’ll have run over 250KM since about October! I wish I’d made a point of knowing how far I was away from the green level…I totally could have run another 300 metres this evening!

But that’s okay – I feel great for having reached my goal 😀

I also reached an informal goal – I ran the most this week EVER! I ran 30KM in just one week and I ran 5 times this week! WOW! I’m going to take two days break right now due to work, which is probably best to help me recoup.

And some great news…I am back on track and I started keeping my January exercise log once again! I completely let this lapse from about mid-October, but I’m back and it feels good to be tracking my workouts so I can see my progress. This means I’ll be posting it once again at the end of the month. It’s been a great month so far for activity.

Hope you’re all doing well in your exercise and activity as well! Have you tried something new this month or set yourself a new goal?

Exercise · Weight Loss

Weigh-in Week 75: Well colour me surprised

So, not expecting this one: at weigh-in I was down 2.3lbs! New weight is 167.4lbs with a total loss of 84.2lbs so far. 

So what did I do this week? Well I ate all my daily points each day and ate my weeklies, but had 33 left over for the week. I didn’t exercise – not even my long walks all week because of my thigh/knee injury after the race.

I finally felt my leg was strong enough to try running on it last night (Monday). I went to the gym and ran for 25minutes on the treadmill (so I would be running on a flat surface). It felt amazing to run again! I missed it so much. My leg felt strong and although it’s still a touch stiff I’ve had no pain at all. I still think I’m going to go to the doctor this week to see if I can get a referal for a sports med clinic or someone specializing in running injuries just in case. I don’t want to cause more damage to it in the future. I want to be able to keep running and to keep pushing myself with time and distance so better make sure this is all good before continuing with that.  My plan this week is still to run two more times. I’ll do a short run on Friday and then try for a longer run on Sunday.

I also got my new weight training program from my friend who is a personal trainer – it was her birthday gift to me! I’m going to read it thoroughly and try it out on Friday for the first time. It’ll be nice to change things around 🙂

I haven’t kept up on September exercise log  so I still need to add in the missing workouts before I post it and I didn’t take my measurements yet. I’ll do both this weekend and post them. I’ll also post the September Challenge wrap-up with mine and Bubblymel’s final stats.

I’m hoping for a loss next week so I can make it to 85lbs lost. I’m worried my body is doing the whole big loss, small gain, small gain, big loss thing. I hope not. But I do have some challenges this week. Namely…

I want to talk about something amazing coming up this weekend….Thanksgiving! Which means TURKEY! It also means pumpkin pie 🙂

It also means holiday eating challenges. This week’s meeting was all about the “The Great Plate” for thanksgiving. The weekly handout has some good advice for the holiday weekend whcih includes:

1. Focusing on Power Foods and not skipping meals to save on points. Don’t I know it! Skipping meals just makes you more hungry when you do eat and then you overeat!

2. Go for the Good Health Guidelines – no point in eating all your points in pie and missing out on the nutrients you need. I definitely see a difference when I eat well – even if I over a bit rather than staying in my points but eating junk. This is why I’ve worked hard on eliminating processed food from my diet. I was hungry before weigh-in (I had to wait 40mins today because a whole bunch of new people showed up to register and the centre was understaffed!) and contemplated buying those WW bars, but I resisted. I had a Grande Skinny Vanilla Latte in my hand I was just waiting for… (yes, I do know that vanilla syrup is processed. I didn’t say ALL processed food, I’m saying the majority of it in the form of chemical and sugar-laden snack/granola bars and frozen meals)

3. Don’t Deprive Yourself. Look I like pumpkin pie. Ima gonna eat a piece of pumpkin pie. I am NOT however going to eat 3, 4, 5 pieces. What I like but in moderation 🙂

 Last year I made a pumpkin pie and I plan on making one this year again. Check out photos of last year HERE!

What are your strategies for getting through holiday eating?

Weight Loss

Weigh-in Week 55: Hello 170s again!

My plan worked! I am down 2.8lbs this week for a new weight of 177.2lbs and a total of 74.4lbs lost so far 🙂

So what was my plan? Cutting down the nibbling and eating proper meals with healthy snacks in between. Wow, I forgot how much I enjoy proper meals! How much more filling they are.  I did get to the gym on Sunday night as well and had a good long run on the treadmill as well as getting back to my weight-training schedule. I have 2 weeks before I have to go out of town for work so I plan to keep this up until the end of May to help me get back on track.

Update on the race – I haven’t signed up yet. Mostly because I got it in my head to sign up for the 10K instead. But I’m not sure. I really like the idea of pushing myself, but I also get pretty bored with running after about 40 minutes so I’m not sure how that’s going to go. I’m going to mull it over a bit more, but either way I’m either doing the 5K or the 10K!

At today’s meeting we talked about summer. My leader was saying that one could easily gain upwards of 30lbs over the summer if one wasn’t careful. I totally see how this could happen. The summer means BBQs, summer drinks like margaritas and daiquiries, more socializing, iced coffee and ice cream…and humidity (depending where you live!) which makes Montreal unbearable at times and the only thing you can do is sit still in front of fan sipping ice water. It really is the city of extremes. None of that is conducive to working out. Oh and sunburns! Who wants to work out when they have a sunburn?!

I realized that the last time I lost my way with my weight loss was around summer time. I didn’t gain 30lbs, but I can definitely say that I wasn’t as committed because of all those things I’ve listed. This year will be different – I can all ready tell. I will keep at it.

Do you have a plan for dealing with the upcoming summer socializing?

Exercise · Food · Weight Loss

Food Log: Thursday April 7

Yay! I officially finished the last session of the Couch to 5K program! This past week I ran 5K three times 🙂

It took me longer to complete since I started at 2 days per week rather than 3 so I did it over 14 weeks instead of 9.  My race is still a little over a week away and I’m planning on getting in at least 3 more runs, prefereably 4. I will also run outside at least once so I can get a feel of what to expect.

 

Thursday, April 07, 2011

Morning
1  cup(s) fat-free skim milk
2
Oatmeal Breakfast
4
Subtotal 6
Midday
1  piece(s) rugalach
3
Hors d’oeurves – Quick-added food
3
1/2 fillet(s) cooked fillet of sole
2
1  cup(s) grapes
0
1  large banana(s)
0
1  small apple(s)
0
1/2 cup(s) cooked carrots
0
1  tsp regular butter
1
1  tsp olive oil
1
1  Tbsp dried bread crumbs
1
Subtotal 11
Evening
1  medium whole wheat tortilla(s)
2
3  slice(s) turkey breast lunch meat (3-1/2 square)
1
1/2 breast(s) cooked boneless, skinless chicken breast
3
11  oz uncooked potato(es)
6
1  cup(s) pineapple
0
1  cup(s) tomato(es)
0
Subtotal 12
Anytime
No entries for this meal time.  
Subtotal 0
Food PointsPlus values total used 29
Food PointsPlus values remaining 0
Exercise
55 min weight training, universal machine, vigorous effort
5
10 min walking, treadmill ( > 3.0 mph and < 5.0 mph )
1
40 min jogging
9
Activity PointsPlus values earned 15
Notes
Water: 12
Exercise · Food · Weight Loss

Food Log: Thursday March 24

Thursday, March 24, 2011

Morning
1  cup(s) fat-free skim milk
2
Oatmeal Breakfast
4
Subtotal 6
Midday
1  large banana(s)
0
1  cup(s) cooked whole wheat pasta
4
Vegetable Pasta Sauce – Quick-added food
1
1  cup(s) grapes
0
1  medium whole wheat tortilla(s)
2
4  slice(s) turkey breast lunch meat (3-1/2 square)
2
1/2 oz low-fat hard cheese
1
Subtotal 10
Evening
1  serving(s) Salmon
3
7  oz uncooked potato(es)
4
Organic Raspberry Chocolate – Quick-added food
4
1/2 cup(s) tomato(es)
0
3  Tbsp store-bought hummus
2
3  oz English cucumber
0
1/3 cup(s) mushroom(s)
0
1  Tbsp regular butter
3
Subtotal 16
Anytime
No entries for this meal time.  
Subtotal 0
Food PointsPlus values total used 32
Food PointsPlus values remaining 0
Exercise
10 min walking, treadmill ( > 3.0 mph and < 5.0 mph )
1
30 min jogging
7
40 min weight training, universal machine, vigorous effort
3
Activity PointsPlus values earned 11
 
 
Notes
Water: 12

Three Four things I did well:
1. Worked at home this morning and didn’t snack
2. Bought a single serving chocolate bar instead of a box of cookies
3. Increased my sets in weight training to 4 from 3
4. Finished week 7 of the C25K – ran 4K in 29 min 45 sec

Weight Loss

Weigh-in Week 46: I jogged 3.6kms!

Hello all! I am happy to report that I was down 1.8lbs this week for a total of 66lbs lost so far! Yippee! I am now at 185.6lbs. Wow. I can barely believe it. I put on some medium t-shirts I bought from Reitman’s not 2 weeks ago and they already feel loose! I don’t have this kind of money to keep buying new clothes…eek.

Here’s the photo of my weight loss 🙂

I am also THRILLED too announce that today I ran 3.6kms straight through! I mentioned that last week I fell short of my goal by having to take 2 one-minute walking breaks but this time I was able to do it all the way through. I am so proud of myself.  I am now starting week 7 of the Couch to 5K program which is running 4K for three sessions as of my next gym session.

My breathing was definitely getting more difficult near the end and it was harder to catch my breath so I will take note of this and work on my breathing for next time. I’ve also realized I need a special jogging water bottle. I just have one of those metal reusable ones but unscrewing a top and taking a sip while jogging is way too awkward. I’ll just get a plastic one with a sports tip so I can take quick sips. I find drinking water during the jog really helps with endurance. I’m no sure how this will work during the actual race, but we’ll see.

Oh, and I should mention that my feet don’t hurt anymore while running. I think it’s due to getting new insoles, new running socks, and not tying up my shoes too tight.

Have a great week everyone! My goals for this week are to get more activity in. I am only at 490 minutes halfway through the month and my goal is 1200 minutes. I need to step it up.