Taking the stairs to success!!

Ahttp://www.sportsinjuryclinic.net/sport-injuries/foot-heel-pain/plantar-fasciitis/taping-plantar-fasciitis this site was reccomended to the class when I was studying for my level2 sports trainer qualifications and has a lot of good videos
 
AMost of my healthy small changes stuck, so that's a good thing. I need to keep exercising and setting activity goals to keep me motivated and on track. I have been really good at meal planning suppers, I need to extend that to breakfast, lunch and snacks. I am still working on setting up my new plan of attack and reflecting on what I learned from my setback(s). Really asking myself what went wrong and what worked well.

November 15, 2012 stats
Weight 200 lbs
Bust/under 44/36
Waist 45
Hips 47
Thigh 26
 
AHere is the plan so far:
I really enjoyed running in races so I am going to follow my old training plan to get me slowly back into running, then I will start my 5k race training. There are a couple of 5k races tha will fit perfectly into my timeline, so I will register for them as soon as registration opens.
The best time for me to work out right now is right after the kids go to bed, so I will stick with that for now. Ideally I would like to work out in the mornings, but that just hasn't been happening.
I am going to drink more water, instead of sweetened tea. I will start planning lunches and snacks to take to work.
I will bring my gym stuff to work so that I can do some lunchtime workouts.

That should get me off to a good start!
 
I joined the December challage to help keep me motivated this month. I would love if I could see 192 on the scale at the end of the month.


Here is my weekly workout schedule for December:

Sunday - Rest day

Monday - Walk/Run & stretch

Tuesday - Full body weights and noon (fun) cardio workout & stretch

Wednesday - Walk with 4 30sec pickups & stretch

Thursday - Full body weights, noon (fun) cardio workout, evening aquafitness class & stretch

Friday -Walk & stretch

Saturday - Long walk & stretch


For nutrition this month my goals are:

Eat a healthy breakfast every morning

Drink more water

Limit holiday snacking (only eat the really good stuff)

Cut out mindless eating

Learn about clean eating


Mental goals:

Visualize myself as who/how I want to be, and start acting like I am already there.

Plan 10K destination race for November 2013 with walk/run partner.
 
AThose are GREAT nutritional goals this month!!! I think I'll take them on board too. All of them are totally doable too, nothing too crazy :) Water and breakfast are the big ones for me at the moment.

Good on you for staying motivated!
 
Thanks decisionmaker, I have found that small doable goals work best for me. I like the sense of accomplishment that it provides and I don't get overwhelmed and quit.
This week has been going really well, I have been taking lunch and snacks to work so that has really cut down on the mindless snacking. I really love that I have made time to work out in the evenings again, I really missed it and feel so good now that it is part of my routine.
 
It is great that you getting back into a routine, not just with exercise but also with planned snacks.
 
Thanks Trusylver. I really love exercising and I think that bad eating habits are my real downfall. So far thus week the exercise goals have been really easy but the eating has been challenging. It's way better when I plan ahead. I find the challenges to be mostly the work lunches and goodies that people bring to share at work, especially around holidays.
 
I don't normally make New Year's resolutions, but I think I will try it this year. I really like behavioural goals so in 2013 I resolve to do cardio training 4 times per week and resistance training 2 times per week. I will value my workout time and be an active and healthy role model for my family. I will meal plan all meals monthly and still allow for flexibility with eating. I will advocate for active leisure time activities at home and a work and healthy food choices in the same environments.
 
Activity goals for 2013:

End of February - run 5 km on treadmill in less than 45 minutes
End of May - 10 km race in under 1 hour 40 minutes 33 seconds
End of August - 10 km race in under previous time by 5 minutes
End of November - half marathon finish before the course closes
 
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+ rep for that resolution :)

looks like you have some good goals to aim for in your running :D
 
Thanks. :)

I am working on my half marathon training plan. Right now I am evaluating where I am at and building my fitness and running base. I am starting slow to avoid injury and improve motivation/success.

Today's workout:
Warm up 5 minutes, run 1 minute-walk 4 minutes x 6, cool down 5 minutes.
Felt easy. Walked @ 3 mph ran @ 5 mph incline varied between 0 and 2%.
Left piriformis is tight. Probably from sleeping crooked over the holidays. I love my bed and I am so glad to be back home!

Stretches: calf, quad, hams,glute and figure four.
 
"It may be true that a journey of 1000 miles begins with a single step, but the journey to the finish line begins first with a plan and then a single step. Start on the right foot by taking the time to understand the elements of your training program." - Marathoning for mortals

My personal inventory:
Age- 31-40
Gender- female
Weight- 51+ lbs over my ideal weight
General health- currently healthy
Injuries- currently injury free
Activity level- some form of continuous aerobic activity 1-3 days/week
Past activity level- I have been regularly active for a few months
Training goal- I would like to finish a half marathon
How many days per week can you commit to training- 3 running and 2 cross training
How much time can you commit- 6-8 hours/week
Top 3 factors of motivation- have a goal, follow a plan, be healthy/loose weight
Top 3 challenges- myself, family, myself

Going where you want to go starts with knowing where you are.
 
Today's workout:
Rest day - nailed it! Felt great, no muscle soreness, could have kept going. ;). Lol!

Working on the meal plan for the month, and its looking good!
 
Today's workout:
Warm up 5 mins, cool down 5 mins, run 1 min- walk 3 min x 10 = 50 mins
Felt great max heart rate during walk = 134. Max heart rate during run = 164
Walk @ 3 mph run @ 4 and 5 mph
 
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Today's workout:
Resistance RIP DVD - wow! I'm still shaking, but in a good way. ;)

Hello bis, tris, abs and quads - you haven't felt that way in a long time!
 
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