This week’s workout

Happy Sunday everyone, Here is my first weekly workout rundown.

                       Monday: 1hr Redzone HIIT training +15 minute abs

                       Tuesday: 9 miles treadmill w/hill sprints

                       Wednesday: 30 minutes strength w/personal trainer +XT 1HR stationary bike

                       Thursday:6.5 miles @cooper river bridge

                       Friday: 30 minutes core cuts +4 miles (easy run)

                       Saturday: 13 miles long run

                        Total miles: 32.5

On Mondays I usually take a 1 hour RedZone class. This class is HR based workout that will leave you wanting more.  Each session is always different and always challenging.  This class allows you to burn up to 1k  calories in just one hour.  After the class I usually stretch with a foam roller and ad on about 15 minute of my own core workouts.

Tuesday’s treadmill nine miles, was unplanned.  I had only planned for six, but I was feeling great so I just kept going.  It was raining out so I had to take my run indoors.  Since my upcoming race will include hills, I wanted to get some hill sprints in as well.  Does anyone else feel extra weird when their on the treadmill in the gym for over an hour?

Wednesdays I usually meet with my personal trainer. She introduced me to the angled squat machine and had me do more squats using the barbell.  I thought my legs were done but I decided to jump on the stationary bike for about an hour which equalled to about 20 miles.

Thursday’s run felt great.  The first mile is always shaky and uphill but pretty flat for the most part, until I head back downhill. The weather was beautiful and was just happy to be outside.

This Friday I thought I would change it up from Redzone to  core cuts since I know Saturday’s long run would be pretty long. I was trying not to tire out my legs so I chose to do core cuts. Man! this class was an eye opener. It’s 30 minutes of abs on fire and many reps with baby weights.  Who knew baby weights could be so tortuous.   My personal trainer suggested I take the class and man, was I glad I did. I plan to take this class or incorporate some the exercises to my routine again.  I decided to add an easy 4 mile recovery run on the treadmill.

Saturday was my long run. I chose to run on the Cooper River Bridge since there was some incline and much safer environment.  I started with a very easy one mile, then tried to maintain a 10-12 minute pace through out the rest.  It was very windy and cold, so there goes that pace.  After 4 miles I felt my right calf starting to tense and felt sharp pains that made me slow down to a walk.  It was a weird feeling but I tried not to let if affect me too much.  I jogged it out until I thought I could speed up my pace again. After mile six my legs were either too numb to feel anything or the pain just went away. I had planned for running 15 miles but my legs were freezing and the wind sucked.  I was able to maintain my 12 minute pace and decided to sprint the last quarter mile.  Needless to say I spent plenty of time with my foam roller after my stretch.

 I’m actually pretty pleased with my progress.  I only have  several weeks to go and I hope I can continue to progress until race day.

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Hello February

Wow, that was fast!  The first week of February has come and gone.  Are you still on track with your fitness and non fitness related New Year’s Resolutions?  If you’ve fallen off the wagon don’t beat yourself up too much. Sometimes a short break can help re energize and re ignite the fire you need to keep going again.

Since increasing my mileage in January I’ve been pretty consistent with my training and working out in the gym.  I was also training six days a week with only one FULL day of rest. This is probably the reason I got shin splints to begin with which later made me cut back on mileage for my upcoming half marathon in April.  Although painful (while running) I didn’t let it stop me from training.  I did however cut back on the mileage and didn’t run any more than 30 minutes on my running days.   The foam roller was also my best friend after each run.  Taking a cycling class on cross training days was also helpfull and I made sure not to push myself too hard to prevent further injury.  I steered  clear from doing any hard impact exercises (jump rope, jump squats..etc anything with the word “jump” I stayed away from it).

I decided to take the full weekend off from training and visited my sister and her family.  It felt great just eating freely (vegan) of course and just having a great time.  My brother in-law made an amazing “vegan feast” breakfast that included scrambled tofu, vegan sausages and hash browns.  We went to the farmers market after breakfast and walked around and enjoyed some samples and treats from local bakeries.  Here are just few of the goodies I tried out.


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

When I returned home late Sunday afternoon I felt well rested and actually rejuvenated.  I watch the Super Bowl with my husband as I folded laundry then went to bed right after the game.

This morning on my way to the gym I was ready and energized for my Redzone class (a HR monitored group training class).  After class I still had the energy to do a 2 mile recovery run.  Sometimes we get so focused on training and reaching for a goal that we forget that in order to progress we have to recover. Not only do we have to recover physically from one work out to the next, but also mentally.  So go ahead and work hard this week  take the weekend off!

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Vegan Update

In Febuary 2013  I decided that I would make a serious lifestyle change and transitioin to a vegan lifestyle. In my last post “Falling off the Wagon,” I wrote about  challenges I expected as a new vegan.  My will power and temptation were definitely tested. During this transition I came across a documentary on Netflix called Vegucated and it changed my whole perspective on Veganism and why I felt it was the right decision for me.  It wasn’t until May 2013 that I officially became a Vegan.  Those three months were filled with more temptations, frustrations and trial and error. It was also an opportunity to figure out what I liked, didn’t like disliked, and what worked for me.

It’s been been almost four years and I am happy to say that I have never been happier with my decision of going vegan.  I’ve always focused on the number on the scale and let it dictate what I ate and how to live. Since going vegan I’ve found it easier to maintain my weight and live a healthier lifestyle. I discovered that veganism is not only the elimination of meat, fish and all animal by products from your diet; It’s also about minimizing the contribution  to animal cruelty by not wearing or using products that are tested on animals. Some may find this extreme and thats ok, but it’s a choice that I’ve decided to make consciously not only for my health but for the well being of all living things.

Here’s a before and after photo of pre and post vegan.

Other vegan documentaries to check out:

http://www.getvegucated.com

http://www.cowspiracy.com

https://www.forksoverknives.com

 

 

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Green smoothie challenge

In part of trying to live a healthier diet and living a greener lifestyle, I thought making green smoothies would not only be beneficial, but could really pave the road to achieving this goal.

I initially started making green smoothies 2 weeks before the new year, because I knew that this would be my ULTIMATE New Year’s Resolution (Yes, I started early). Like any other nu-be I began with the basics, spinach, banana, apples and celery. I also made my smoothies with Almond Vanilla Milk and coconut water which has made the smoothies really tasty. I surprisingly liked it. The only taste I really could not get use to was the celery. It’s almost been one month and honestly I’ve felt great ever since I’ve started. I’ve got my sister now drinking green smoothies with her daughter and my husband has even started asking if I can make them for him. Here are just a few of my favorites.

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