Ok...so I'm out of shape. That's the last negative thing I am going to say about myself.
Today's workout did not go 100% according to plan...therefore, I am deciding that my current plan of action is asking just a little too much of myself. Therefore, as you can see from the post title, I have extended my workout plan from 9 months to a full year.
Here is how I plan on adding the extra time: Any week that I do not feel I satisfactorily completely my goal (this week will probably be included seeing as I didn't even get close to my 3 mile goal) I will simply repeat the week. Adding the three extra months means that I can repeat a week 12 times and still finish at my new goal.
So...I hope you're along for the ride because this adventure has begun and we're 364 days away from the finish line!
Summary of day:
1. Did my weight lifting routine, but not exactly as I had planned. I worked specific muscle zones and even though I didn't do the exact workout I planned (lunges, etc) I still feel proud of the progress.
2. I did all 75 of my crunches in one sitting. The last 25 were alternate heel touches to work my oblique.
3. Like I said, the run did not go well. I actually tripped in the first half mile. The first half mile...because...it was the only half mile. I stopped and finished my mile walking and by that time I was so sore and sick that I stopped. I know I know...I need to push myself. I made the mistake of not stretching enough today, and I hope, as the week goes on, I will be able to push myself further and reach my goals.
Thanks for the faith. See you tomorrow for a (hopefully) better day 2!
Monday, January 19, 2009
Sunday, January 18, 2009
And so we begin again...
Now's the moment folks. The final countdown! Begining in approximately 12 hours, I will attempt to do the impossible - get in shape!
I need to motivate myself - I know. I need to make a plan and I need to stick with it.
Good news! I have a plan.
Now...for the sticking with it part.
This week (January 19th - January 24th: It's not a full week because I'm starting on Monday instead of Sunday):
WORKOUT:
Monday: Run 3 Miles, Crunch workout, Weights A
Tuesday: Crunch workout, Weights B
Wednesday: Cardio 30 Minutes, Crunch workout, Weights A
Thursday: Jog 30 Minutes, Crunch workout, Weights B
Friday: Cardio 25 Minutes, Crunch workout, Weights A
Saturday: Walk 20 Minutes, Crunch workout, Weights B
CRUNCH WORKOUT WEEK ONE:
-75 crunches throughout the day
WEIGHTS A WEEK ONE:
Pushups, Body Squats (20 reps), Stationary Lunges, Pull ups (20 reps), Burpees (20 reps)
WEIGHTS B WEEK ONE:
Dumbell Press, Hip Bridge (15-20 reps, 3 sets), Band Row, Ball squat with DB (12-15 reps, same), Shoulder PRess with DB, One calf raise (12-15 reps, 2 sets), Bicep Curl, Reverse Crunch (15-20 reps, 2 sets)
MEALS WEEK ONE:
Meals will be eaten accordingly at 8:30am, 10:30am, 12:30pm, 3:00pm, 5:30pm and 8:00pm
Monday: Bagel, Carrots with Cottage Cheese (low fat), Turkey Sandwhich, Granola Bar, Spaghetti Pie (1 piece) and glass of grape juice, Apple
Tuesday: Peanut butter toast, Apple, Peanut butter and jelly Sandwhich, Carrots with Cottage Cheese, Spaghetti Pie (1 piece) and glass of grape juice, Granola Bar
Wednesday: Bagel, Carrots with Cottage Cheese, Chicken Fillet Sandwhich, Granola Bar, Ham and Turkey Sandwhich with glass of grape juice, Apple
Thursday: Oatmeal, Granola Bar, Spaghetti Pie (1 piece), Apple, Hamburger, Carrots with Cottage Cheese
Friday: Bagel, Apple, Peanut Butter and Jelly Sandwhich, Carrots with Cottage Cheese, Spaghetti Pie (1 piece), Granola Bar
Saturday: Bagel, Carrots with Cottage Cheese, Ham and Cheese Sandwhich, Granola Bar, Spaghetti Pie (1 piece), Apple
As you can see, with the Pie, I have some left overs to finish up before I move on to some more satisfying meals. Good thing I like spaghetti :D
Each day I will add an update about how I've done with my goals. I realize that this week is heavier than I had planned, but being the first week of the semester I will find a way to handle it all. Also, my weigh-in days will be Monday and Thursday. The Monday weight is the one that I will record and the Thursday weight is just to make sure that I'm staying on track. Thank you to everyone who has followed me this far. I'm not going to give up!
I need to motivate myself - I know. I need to make a plan and I need to stick with it.
Good news! I have a plan.
Now...for the sticking with it part.
This week (January 19th - January 24th: It's not a full week because I'm starting on Monday instead of Sunday):
WORKOUT:
Monday: Run 3 Miles, Crunch workout, Weights A
Tuesday: Crunch workout, Weights B
Wednesday: Cardio 30 Minutes, Crunch workout, Weights A
Thursday: Jog 30 Minutes, Crunch workout, Weights B
Friday: Cardio 25 Minutes, Crunch workout, Weights A
Saturday: Walk 20 Minutes, Crunch workout, Weights B
CRUNCH WORKOUT WEEK ONE:
-75 crunches throughout the day
WEIGHTS A WEEK ONE:
Pushups, Body Squats (20 reps), Stationary Lunges, Pull ups (20 reps), Burpees (20 reps)
WEIGHTS B WEEK ONE:
Dumbell Press, Hip Bridge (15-20 reps, 3 sets), Band Row, Ball squat with DB (12-15 reps, same), Shoulder PRess with DB, One calf raise (12-15 reps, 2 sets), Bicep Curl, Reverse Crunch (15-20 reps, 2 sets)
MEALS WEEK ONE:
Meals will be eaten accordingly at 8:30am, 10:30am, 12:30pm, 3:00pm, 5:30pm and 8:00pm
Monday: Bagel, Carrots with Cottage Cheese (low fat), Turkey Sandwhich, Granola Bar, Spaghetti Pie (1 piece) and glass of grape juice, Apple
Tuesday: Peanut butter toast, Apple, Peanut butter and jelly Sandwhich, Carrots with Cottage Cheese, Spaghetti Pie (1 piece) and glass of grape juice, Granola Bar
Wednesday: Bagel, Carrots with Cottage Cheese, Chicken Fillet Sandwhich, Granola Bar, Ham and Turkey Sandwhich with glass of grape juice, Apple
Thursday: Oatmeal, Granola Bar, Spaghetti Pie (1 piece), Apple, Hamburger, Carrots with Cottage Cheese
Friday: Bagel, Apple, Peanut Butter and Jelly Sandwhich, Carrots with Cottage Cheese, Spaghetti Pie (1 piece), Granola Bar
Saturday: Bagel, Carrots with Cottage Cheese, Ham and Cheese Sandwhich, Granola Bar, Spaghetti Pie (1 piece), Apple
As you can see, with the Pie, I have some left overs to finish up before I move on to some more satisfying meals. Good thing I like spaghetti :D
Each day I will add an update about how I've done with my goals. I realize that this week is heavier than I had planned, but being the first week of the semester I will find a way to handle it all. Also, my weigh-in days will be Monday and Thursday. The Monday weight is the one that I will record and the Thursday weight is just to make sure that I'm staying on track. Thank you to everyone who has followed me this far. I'm not going to give up!
Tuesday, January 13, 2009
http://boards.webmd.com/webx/topics/hd/Exercise-and-Fitness/fitness-and-exercise-get-in-shape-support-group/
The above link is another board that I am trying to find support. If you have come from WebMD to view my exercise journal...please comment below!
Update
Hello again!
As the days wind down before I must go back to being a full-time student, I feel a mix of emotions: excitement, fear, anticipation, anxiety. I have spent the last few weeks building a solid work out plan that I am going to force myself to follow. But, with that plan, comes the anxiety that I might let myself fall. I have wanted to be in shape my entire life (a short 20 years, I know, but even so). I have yet to succeed. Hopefully, this time will be better than all my previous tries combined.
The final days of this week will involve shorter workouts, trying desperately to allow myself to be able to run a solid three miles before classes start. Once I am back at school, I will begin my intense workout plan. It will be hard to fit in everything that I need to fit in, but I need to prioritize and start putting myself first.
I would like to again, thank everyone who has supported me on this adventure. Though it is truly just begining, I could not have done it without the constant kind words and support from those of you who have taken the time to help me (you know who you are :D).
Begining next week, I will update every day that I put in a workout (therefore you can expect a new post about 5 days a week). I'm very excited, and hopefully you are too!
See you next week!
As the days wind down before I must go back to being a full-time student, I feel a mix of emotions: excitement, fear, anticipation, anxiety. I have spent the last few weeks building a solid work out plan that I am going to force myself to follow. But, with that plan, comes the anxiety that I might let myself fall. I have wanted to be in shape my entire life (a short 20 years, I know, but even so). I have yet to succeed. Hopefully, this time will be better than all my previous tries combined.
The final days of this week will involve shorter workouts, trying desperately to allow myself to be able to run a solid three miles before classes start. Once I am back at school, I will begin my intense workout plan. It will be hard to fit in everything that I need to fit in, but I need to prioritize and start putting myself first.
I would like to again, thank everyone who has supported me on this adventure. Though it is truly just begining, I could not have done it without the constant kind words and support from those of you who have taken the time to help me (you know who you are :D).
Begining next week, I will update every day that I put in a workout (therefore you can expect a new post about 5 days a week). I'm very excited, and hopefully you are too!
See you next week!
Sunday, January 4, 2009
Happy New Year!!! Happy New Plan!!!
Happy 2009 Everyone!
Here's to hoping that it's a better year than last.
I'd like to take this opportunity to introduce you all to the new me. I've spent the past hour and a half developing a new plan to get myself in shape over the next nine months.
I'm not going to lie to anyone - I've let myself go over the past three weeks. BUT - as my blogger friend Laura has taught me, you can't let a few mistakes cause you to quit for good.
Therefore, the Healthy Lifestyle Adventure is starting anew! This time, I have a specific plan to get to my goal activity level.
Here are the details:
-I work out 5 days a week (I am a student and though this may be difficult at times I should be able to find at least five times during the week to take 30 minutes to an hour to exercise).
-My plan focuses specifically on running (it is simple to modify it for any other form of activity that you might enjoy - ie: swimming, biking, walking, etc) The workouts begin with short runs or cardiovascular work. As the weeks progress, the running distance increases to my goal of 20 miles. Keep in mind, 20 miles sounds ridiculous to me right now too, but I have given myself plenty of timeto reach this huge goal.
-Two to four times a week I incorporate a weight-lifting routine after my run. This will be anywhere from 15 to 45 minutes, depending on what school work allows for.
-I will weigh myself twice weekly, and record the weight every Sunday. As I've said before, my weight is not what I care about. I simply want to be in good shape. BUT, watching my weight closely, without obsessing over it, is a great way to make sure I'm not letting unwanted calories sneak by.
-I will update this blog each day that I workout, so that I can remind myself of my accomplishments while updating all of you on my progress.
-Each day, even on days that I do not plan any other physical activity, I will do a cruch workout. For the first 12 weeks I will do 3 sets of 25 crunches daily. In the second 12 weeks I will do 3 sets of 50 crunches daily. In the final 12 weeks I will do 3 sets of 75 crunches daily. I use the term "crunch" incorrectly - by this I mean any activity that works my abdominal muscles, not just the normal sit-up.
-I will plan out each meal the night before. For example, on Sunday night, before I go to sleep I will plan out what I will eat for breakfast, lunch, dinner, and for two small snacks in between. I will stick to this plan as much as possible. I will allow myself one "cheat" meal per week, when I am unable to stick to the plan and go out to eat at a not-so-healthy establishment.
With these seven simply steps I hope to be in the best shape of my life before 2009 comes to a close. Really, I'm not naiive. I understand how difficult this is going to be. But hey, it wouldn't be an adventure if it all came easily!
Wish me luck!
Here's to hoping that it's a better year than last.
I'd like to take this opportunity to introduce you all to the new me. I've spent the past hour and a half developing a new plan to get myself in shape over the next nine months.
I'm not going to lie to anyone - I've let myself go over the past three weeks. BUT - as my blogger friend Laura has taught me, you can't let a few mistakes cause you to quit for good.
Therefore, the Healthy Lifestyle Adventure is starting anew! This time, I have a specific plan to get to my goal activity level.
Here are the details:
-I work out 5 days a week (I am a student and though this may be difficult at times I should be able to find at least five times during the week to take 30 minutes to an hour to exercise).
-My plan focuses specifically on running (it is simple to modify it for any other form of activity that you might enjoy - ie: swimming, biking, walking, etc) The workouts begin with short runs or cardiovascular work. As the weeks progress, the running distance increases to my goal of 20 miles. Keep in mind, 20 miles sounds ridiculous to me right now too, but I have given myself plenty of timeto reach this huge goal.
-Two to four times a week I incorporate a weight-lifting routine after my run. This will be anywhere from 15 to 45 minutes, depending on what school work allows for.
-I will weigh myself twice weekly, and record the weight every Sunday. As I've said before, my weight is not what I care about. I simply want to be in good shape. BUT, watching my weight closely, without obsessing over it, is a great way to make sure I'm not letting unwanted calories sneak by.
-I will update this blog each day that I workout, so that I can remind myself of my accomplishments while updating all of you on my progress.
-Each day, even on days that I do not plan any other physical activity, I will do a cruch workout. For the first 12 weeks I will do 3 sets of 25 crunches daily. In the second 12 weeks I will do 3 sets of 50 crunches daily. In the final 12 weeks I will do 3 sets of 75 crunches daily. I use the term "crunch" incorrectly - by this I mean any activity that works my abdominal muscles, not just the normal sit-up.
-I will plan out each meal the night before. For example, on Sunday night, before I go to sleep I will plan out what I will eat for breakfast, lunch, dinner, and for two small snacks in between. I will stick to this plan as much as possible. I will allow myself one "cheat" meal per week, when I am unable to stick to the plan and go out to eat at a not-so-healthy establishment.
With these seven simply steps I hope to be in the best shape of my life before 2009 comes to a close. Really, I'm not naiive. I understand how difficult this is going to be. But hey, it wouldn't be an adventure if it all came easily!
Wish me luck!
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