WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (12-25-2013)

MERRY CHRISTMAS!

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (1-9-13)

TESTIFY SOMEBODY!

After Christmas Workout - Getting Back in the Saddle

First day back in the gym after the holiday and it was not so easy.  I did a modest warmup on the elliptical [15:00, 1.14 mi, 176 cal (monitor), HR 114-164)] followed by about 45:00 of upper and lower body strength training (227 cal):

UPPER (weight, reps, sets)
Biangular lat pulldown - 50#, 20, 3
Seated lat row - 50#, 10, 3
Shoulder press - 25#, 10, 3
Biangular chest press - 25#, 15, 3
Tricep pulldown - 50#, 10, 3

LOWER (weight, reps, sets)
Hip abductors - 70#, 60, 3
Hip adductors - 60#, 45, 3
Glutes - 30#, 5, 5
Calf raises - 20#, 25, 3

I wasn't at my peak today - somewhat sluggish, but I managed to get through it . Obvious too much turkey and cake the day before (LOL).  But I'm glad I did work out.

Total cal - 403

Keeping the Holiday Burn Going!

Today's was the 2nd day for my Holiday Running Streak.  I got to the gym late (around 5:45 pm) so I decided to make it a short trip to the gym on the Treddy - walked 2.0 mi, and jogged 1.0 mi (stats from equipment readout). 

Warm-up (bike) - 5:00

Walk
30:00 - 1.77 mi, 3.5 mph
Avg HR - 116'7.1 laps
242 cal
Pace - 16:40/mil

Jog (run)
1.0 mi, 14:10
0.15 mi 4.0 mph
0.10 mi - 4.5 mph

My back was still a little sore and achy, but I managed to finish my workout.

Getting My Holiday Burn On! My Virtual Turkey Day Walk/Run 2012

Well, today I hit the road for a little workout before Thanksgiving dinner and I must say I did OK: total 4.4 mi: 1.26 mi walking and 3.25 mi 'running':

Walk - 22:43, pace 18:04, 254 cal
Splits
Mile 1 - 17:52 (pace 17:52)
Mile 1.26 - 22:43 (pace 18:54)

Run (slow jog/walk: 0.15 mi jog/0.10 mi walk) - 51:15, pace 16:15, 624 cal
Splits
Mile 1 - 16:21 (pace 16:21)
Mile 2 - 32:24 (pace 16:03)
Mile 3 - 48:48 (pace 16:24)
Mile 3.16 - 51:18 (pace 15:51)


This was part of my first run/walk for several of my holiday challenges.  I did several knee rehab exercises (stretching/strengthening) before going out to walk/run and I think that helped a lot.  Knees felt good surprisingly since this was my 1st real workout since finishing rehab last week.  I got a little winded at mile 2 of my 'run', but I kept going and got my 2nd wind.  Although my knees felt good, my back did bother me some, but I think that's was caused by all the hard work from the last 2 days I spent raking up and bagging up leaves on my front yard (LOL).

Don't have a heart monitor (last one broke and I haven't replaced it yet), so I had to rely on my smartphone GPS app - I'm certain the cal count is not accurate, but it does provide good feedback.

And all my hard work wasn't in vain - I kept the portions small and passed on dessert!!

I found a great cartoon on the Net that really sums it up for all us 'athletes' this Thanksgiving - :)

Hope everyone had a happy and safe Thanksgiving!

Once on the Lips, Gotta Burn it off Those Hips

Better think twice before taking that 2nd slice of pie!

 

Check out this Active.com article on how to burn off those Turkey Day calories!!!

Need Some Workout Motivation - check out these challenges!

Runner's World

The 2012 Holiday Running Streak (11/22/2012 - 1/1/2013)

Stay fit and motivated during the busy (and calorie-filled) holiday season by pledging to run at least one mile every day, Thanksgiving through New Year's.

http://www.runnersworld.com/cold-weather-running/2012-holiday-running-streak?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-2012RWRunStreak%3Fcm_mmc%3DFacebook-_-RunnersWorld-_-Content-Training-_-RWRunStreak

 

 

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Gobble Up Exercise (11/8 - 24/2012)

Sunday, 11/18/2012 - Pool workout
Monday, 11/19/2012 - Dance workout
Tuesday, 11/20/2012 - Aerobic/cardio workout
Wednesday, 11/21/2012 - Core and strength training
Thursday, 11/22/2012- Walk/run (30:00)*
Friday, 11/23/2012 - Core and strength training*
Saturday, 11/24/2012 - Walk/run (30:00)*

* Includes 1 mile for Holiday Running Streak (Running World)

Resistance Is (not) Futile (maybe) ...

Well, this week separates true athletes from the fair-weather pretenders (LOL)!  This is the real start of a nearly 6-week food smorgasbord extravaganza - all day pig (or turkey) fest Thanksgiving day and the endless parties and other occasions to gather around the table.  I must admit - I have been a food slave - not paying attention to portion sizes, etc. - and justifying by say "It's the holidays'.  The holidays may come only once a year - but they come every year.  And every day I let the fat accumulate around my waist or on my thighs, it seems like a lifetime to eliminate it.  But I'm stronger than the fleeting 15-second of bliss that chocolate cake puts on my palette.  But like any other fight, I must be armed to win - visualizing what my plate should look like, visualizing how my pants will feel around my waist when I've finished my dinner, having healthy snacks on hand on replace the bad ones ... 

Resistance doesn't have to be futile  ...