I DID IT!!!!!

I did it! I really did it this time!  I finished my second Winston Salem Adventure Boot Camp with flying colors this time.  I actually jogged the WHOLE timed mile for the last day of camp.  This was a personal goal and I did it!  I was so excited about it I had to share with my followers. I am sorry I was so slack this camp at posting online, but I was trucking...PROMISE!  AND to top it off I was the BIGGEST LOSER for both camps this time around.  I lost 5 pounds from the previous camp and 7.5 total inches.  So since I was the BIGGEST LOSER with weight I was the lucky winner of a Swedish Massage from Van Davis Aveda Lifestyle Salon and Day Spa. WHHHHHOOOOOHHHHOOOO!!!!
The pounds are really not what I am so excited about.  The fact that I can see the changes in my endurance and in my clothes is what counts for me.  I can't begin to tell you how elated I am about the improvements in ME!  Mentally I am stronger and and have more power to force myself to push through the pain and tough it out!

This camp was tough I can say in that our trainer busted our butts...which paid off!  I did have a few days that I overslept, but I went to the gym and made up for it.  We also had our last three days rained out, but we made them up at the beginning of this week. 
Below you can see the actual results from Boot Camp #2:

             9/14/2009  10/9/2009 11/18/2009  Lost



Left Arm       16.5        16           16         0.5


Right Arm      17         16.5         16.5       0.5


Shoulders      46          45              45          1


Chest            45           44.5            43          2


Waist           45            45            43.5      1.5


Hips            53.5        52.5           52        1.5


Left Leg       30.5        30.5          30.5       0


Right Leg      31           31           30.5      0.5


Total Inches Lost                                      7.5


Weight         248.6       249.8        244.8


Fat %           48.7         47.5          48.5

Mile Run      14.3        13.22        12.58


Push Ups    10m/20f  12m/31f    30m/25f
 
So yes, I have signed up again for a mini boot camp before the Thanksgiving Holiday to boost my ego for the Holidays...and my metabolism.  I have to take December off from boot camp due to working in Asheville for a few weeks, but I think I have the momentum enough to push myself through some workouts everyday to keep me going.

My newest goal is to run/jog/walk a 5K with a friend New Years Eve through Tanglewood Park's Light show.  I think it should be fun...and the challenge is good for me to keep me going. 

THANK YOU for all the compliments and the encouragement.  You may not think it helps, but when I have trouble getting up in the morning when it is cold and rainy, I remember all those people that stand behind me and help push me out of bed.  Thank you for sticking with me.  AND I would really like to thank my trainer Cheri Haught...without your continued push to keep me going it would be hard.  And Thank You Gail Crowe for being my inspiration!

To YOUR Health!

Round 2: Boot Camp #2

Ok, so today marked the beginning of Boot Camp #2.  And oh was it cold...and second thoughts last night when I saw what the temperature was going to be...but I pumped myself up and made myself go to bed at 10pm to get up at my usual 6:15am for 7:00am Boot Camp.  I am glad I did!

So I arrived to see that I was the only camper there!  Big surprise to me!  I came to find out the deal. My good pal Gail who is my inspiration to do better and she helps me push myself even more, was out of town until Tuesday.  And only one other camper would be there on Tuesday as well...she overslept.  So I got my trainer to myself...I am sure some of you may groan here thinking the worst and some would think this pretty cool for one on one time.  Well, it was a bit of both I have to say.  No pain no gain is the deal here!  And no change in the fact that it was just one camper!  

The cold did bring me to camp in multiple layers, gloves, and a ski band to cover my ears.  I looked a bit crazy this morning, but I wasn't taking any chances of freezing.  It was smart on my part, as I did remove layers as we worked harder.  

So today I just did a run around our usual path, since there was no one to Indian Run with.  Then we went straight into a series of running to the cones and doing different exercises...20 jumping jacks, 20 squats, 20 High Knees per knee, 20 reverse lunges, and 20 hand to toe per leg...let's just say we were burning up the legs.  Then we moved back to the shelter and did a series of walking lunges across the shelter stopping to do bicep curls, tricep extensions, tricep kickbacks, upright rows...and no we were no done!  Then we moved on the pole sits with lateral raises, with a run around the playground.  Pole Sits with bicep curls with a run around the playground.  Pole sits with wide bicep curls with a run around the playground.  Then we moved into the shelter to do some plie squats with the weights and then some front and reverse lunges per leg with weights.  BURN IS AN UNDERSTATEMENT ON THE LEGS!  Oh but we are not done...we did another run around the tennis courts and up around the parking lot...I did not finish with a run...I ad to walk the last part of this one, as my legs were on fire!  

We finished camp off with some plank time, bridge plank, and of course some crazy ab work!  When I was doing my ab work I noticed my knees were smoking!  Yes, this is how cold it was...my knees were sweating and steam was rising from them and everywhere else!  Needless to say I got my butt kicked today.  Taking a week off was good for my tender rotater cuff and my sore shins, but man I could tell I took the time off!  

I felt great all day...even though I felt the workout all day.  Back to the grind of the workout, but honestly I can say that I missed it.  I really am excited about a new camp.  So off to sleep I go to get up tomorrow and do it again.  I will explain tomorrow all the exciting things that our trainer has offered for more incentive to do more for this camp.

To your Health! 

Adventure Boot Camp #1 comes to an end...

So sorry for the slackness of posting this week.  Between trying to get enough sleep, working, and pushing out the last week of boot camp I ran short on extra time.  I will try to recap the highlights of the week for you though!


Wednesday was bring a friend/support group to boot camp with you!  I asked a few people to come, but my hubby and my boss were the two that showed up and worked it out with us.  It was lots of fun sharing this fitness with those that have been pushing me along the way.  I am sending a small shout out to you two as a thank you for being there to support me...and burn it up!  There was definitely no rest for the weary on Wednesday just because we had newbies there.  We worked it out just as hard and proved that there IS PAIN with GAINING POWER!!!


Thursday we got our legs burned up something fierce!  Lots of lunges, squats, running, and band walking.  And of course you can forget the serious ab burning!  My abs are a fire!  


Friday was our last day of boot camp and therefore our timed mile again.  We warmed up first and then headed straight into our timed mile.  My calves were extremely tight, so is was tough to jog the whole time.  I wore different shoes to try and see if my shoes were part of the culprit of the shin splints.  It definitely seemed to help...less pain in the shins when running! So I jogged half and walked half of the mile, pushing myself the last bit to a final jog.  It paid off definitely when I shaved off time from my original time.  Then we went back down to the shelter for the pushup test.  We did as many pushups, man and/or woman style, as we could do.  I increased that as well!  There is no rest in boot camp, so we continued our burn by doing some weight combos and some running/jumping jack sprints!


In the end, I can truly say I loved the experience.  I met some wonderful women with some serious will power.  I have decided to join the next boot camp as long as I get paid enough to cover it.  I really feel strongly about continuing this challenge within myself.  I feel powerful!  


Below is my final results from boot camp:

Hey Susan,

Here are your results.  You did such a great job and your results reflect that.  You are truly a determined woman and I believe that you will achieve even better results in the future.  You have great form and are very stong.  Add all those things together and you are a force to be reckoned with.  You motivate the others and give Gail a challenge (which she loves).  I truly hope that you are able to join us again.

                  9/14/2009            10/9/2009           Lost

Left Arm

                     16.5                     16                   0.5

Right Arm

  17                     16.5                  0.5

Shoulders

46                      45                     1

Chest

  45                     44.5                  0.5

Waist

45                       45                    0

Hips

                     53.5                   52.5                    1

Left Leg

                     30.5                   30.5                    0

Right Leg

                      31                      31                      0

Total Inches Lost  3.5

Weight

                    248.6                 249.8

Fat %

                    48.7                    47.5

Mile Run

                    14.3                    13.22

Push Ups

                   10m/20f              12m/31f

To your Health!

Monday...Last week of Boot Camp!

Monday mornings are sometimes tough to get up and go, but especially when it is raining! We do boot camp rain or shine though! So the start of our last week was no less powerful than weeks before. Since we couldn't do our Indian Run this morning we did two cardio blasts to get our heart rates up. Jumping jacks, high knees, toe to hand, and boxer shuffles. Then in between we would do walking lunges around the pavilion. The rain subsided to a minimal sprinkle and we headed up to the parking lot for another fun cardio workout...one person runs weaving through the others while we do a stationary exercise...squats, front lunges, reverse lunges, high knees, jumping jacks, etc.. Then we did jumping jacks Military Style...Cheri counts out 1, 2, 3...we say 1...Cheri counts out 1, 2, 3...we say 2...you get the point. Anyway, it definitely took my mind off the pain that I hate during jumping jacks...but apparently I was the only one that could count for the whole team...so we did this to 20. We went back to the shelter and burned out our arms with some tricep kickbacks, bicep curls, bent over rows, and shoulder presses with the bands. Then we finished off with some glute and ab work....burning it all up!

All felt good, and I was glad I rested this weekend. I learned about the upcoming camp will start up on October 19th. I am thinking about joining it up again. This week is when we get to bring a friend and our support group. So I know the hubby is going to work on getting there and one other friend. Please let me know if anyone else would like to come check this experience out!

To your Health!

3rd week of Boot Camp Completed

I truly can say that I am getting sad about the end of boot camp. I worry about what lies ahead and if I will continue to push myself as much as I have at this camp. I had an exciting moment this morning when I got on the scale and had lost 6.2 pounds. I know it is a start to a road I'd like to stay on, and I hope my willpower outweighs my laziness.

Today was great! We did our normal Indian Run to warm up...and I can see a difference in my running...as well I've had a few fellow campers say that they see a difference in me too! Then we did a blackout drill. We were given a sheet like bingo that had 16 exercises on it. We had to run up the hill to get a poker chip, run back down the hill and place the chip on an exercise and perform the exercise. When you finished you ran back up the hill and did it again. I made it through to 15 exercises! Then we did some partner shuffles with the bands in the parking lot. We finished up with our killer ab work.

I hope you all have a great weekend.

To your Health!

Metabolic Workout #3

WHHHOOOOHOOOOOO! Made it through another Metabolic workout today. This time we did two sets of the 12 exercises. 1 minute for each exercise first and then 20 seconds for the second round. I pushed it hard and really felt winded at the end. We added some weight, abs and some sprints and called it a day. Another cool morning, but we warmed it up pretty quick.

I had a tear in my eye when I read the note below from my Boot Camp instructor, last night:

Hey Campers,

What a great morning. The temperature was a little cool but sure felt good once you got moving. "Race Day" was a lot of fun and you guys really worked you butts off. I wanted to let you know of a few things coming up so you can go ahead and get prepared.

"Bring a Friend Day" is next Wednesday, October 7th. This is a day that you can bring any friend. It is designed to let those ladies who are interested but can't seem to make the commitment have a taste of how much fun it is and how good it makes you feel. It is also a great time for you to bring your husbands, children (if old enough to participate), coworkers or anyone important in your life to get them excited about a healthy lifestyle. Also, this helps your loved ones understand what you do each morning and they usually become much more encouraging. This is the only time a man is invited to camp.

"Metabolic Workout Day"
I have attached a link to a You Tube video I did with the Greensboro Boot Camp instructor showing you how hard you should be pushing yourself while doing the Metabolic Workouts.
"Metabolic Workout video"
As you can see, he is pushing himself as far has he can go. This workout is meant to push ALL the oxygen out of you body and make your body take in more while building endurance. Pay attention to how you feel each time we do this. It's a great indicator of your progress.

"Timed Mile and Push-up Day"
Next Friday is our second timed mile and push up test. If you weren't here for the first one, don't worry about it. It is still a great workout and if you continue to the next camp, you have a head start building up to your time.

Recognition Corner
Everyone is truly doing a great job. There isn't one of you in camp this time who isn't pushing yourself hard. It is so great for me to train people when they really care. I would like to recognize a few though that are just pushing themselves over the limits with sheer determination in their eyes to make a difference.

Lynne Hackaday(5:30), Susan Scott(7:00) and Tori Triplett(5:30). Way to go guys!! I see these three ladies fight so hard each time they are at camp. They are an example for everyone.

Half way through camp
Listen up ladies, we are already in our 3rd week of camp. It's time to really put the pedal to the medal and step things up a notch. You should be really watching your diet as well. If you don't know about it already, please go to www.myfitnesspal.com to keep track of your daily food intake. It is free and friendly and will really open you eyes to what you consume in a day. It will also show you if you aren't getting enough calories. That is the biggest reason that people don't loose weight once they have entered into an exercise class. They go overboard on their dieting and don't get enough calories. Your body will hold what is has until you give it something else. So just make sure that you are giving it enough but you're giving it the right nutrition. I am always here for questions or advice.

O.K. enough of me for today. Get lots of rest and I will see you in the morning.

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

Your Friend in Fitness,

Cherie Haught
haughtc@yahoo.com
www.WinstonBootCamp.com
Phone: 336-987-1273

Have a great Wednesday everyone!

To your Health!

Shin Splint Help

To reduce your risk of shin splints, use the following protective exercises:

1. Wall shin raises
a. Stand with your back to a wall, with your heels about foot-length from the wall. Then, lean back until your buttocks and shoulders are resting against the wall;
b. Dorsiflex both ankles simultaneously while your heels remain in contact with the ground: bring your toes as close to your shins as you can, then lower your feet back towards the ground, but do not allow your forefeet to actually contact the ground before beginning the next repeat;
c. Complete 12-15 reps of the above;
d. Maintaining your basic position with your back against the wall, dorsiflex your ankles to almost their fullest extent, then quickly dorsiflex and plantarflex your ankles 15 times over a very small range of motion.These short, quick ankle movements are called pulses;
e. As you gain strength over time, make the exercise more difficult by progressing from one set of 15 reps (of both basic raises and pulses) to two and then to three, walking around for 15-30 seconds between sets if you wish.

2. Heel step-downs
Simple but devastatingly effective exercises for preventing MTSS.
a. Begin with a natural, erect body position, with your feet about shoulder-width apart, then step forwards with one foot. The length of the step should be moderate, as with normal walking;
b. When your heel makes contact with the ground, stop the foot from fully plantarflexing by using your shin muscles to keep the sole of the foot from making contact with the ground. After heel contact, the ball of your foot should descend no more than an inch towards the floor or ground, held in check by the eccentric contractions of your dorsiflexors (shin muscles);
c. Return your foot to the starting position (back by the other foot), and repeat this basic stepping action a total of 15 times. Then repeat on the other foot;
d. As with the wall shin raises, progress to three sets of 15 reps over time.
Once you have mastered the basic heel step-downs, try the same exercise with dramatically longer steps, which will increase the accelerating forces placed on the dorsiflexors and force them to work more forcefully and quickly, as they must do during running. Start with one set of 15 reps of long steps per foot and progress to 3 x 15 on each foot over time.
Finally, you will be ready to carry out the heel step-downs from a high step, which will increase the forces on your shin muscles to the greatest extent and, of course, build the greatest amount of strength. Use a bench or exercise platform which is about 4-6 inches off the ground. Apart from beginning each step from a bench, your movements are the same as with the basic step-downs, the idea being to land on the heel of the forward foot, then use the shin muscles to prevent the sole of the foot from making contact with the ground (again, don't let the ball of the foot move downwards by more than an inch). The actual length of the step is moderate at first (you can progress to long steps later). As before, begin with 15 reps per foot, and progress to three sets of 15 reps as you gain strength and coordination.
Both the wall shin raises and heel step-downs can be carried out 3-4 times a week, along with your other strength-building exercises. You can perform them more often if you've had lots of problems with MTSS in the past, but not to the point of pain. Once you are an accomplished wall-shin-raiser and heel-step-downer, move on to the next two exercises, which are the ultimate MTSS prevention.

3. Heel hops
a. Using erect but relaxed posture, standing on your right foot, with your right knee just slightly flexed and your left knee flexed to about 90¡ so that the foot is completely off the ground;
b. Hop forwards on your right foot, but instead of landing in the mid-foot area, land on your right heel and hold the position for about two seconds, keeping the rest of your foot off the ground;
c. Repeat on the same foot 14 times more, then repeat on the other foot.

Initially, the hops should be just 4-6 inches in length, but you can increase the hopping distance as your strength and coordination improve. Another key progression is to gradually build up your speed of heel hopping, so that you are moving forwards quite quickly, while remaining on your heels. You can gradually move up to 3 x 15 hops per leg (or even more), but the ultimate progression is to carry out the exercise on a slight downward slope (initially just 1-2%). Using the slope will put severe pressure on your shin muscles, so be careful to begin with a modest number of reps.

4. Heel running
a. Start in a comfortable position, using relaxed and upright posture with your feet roughly beneath your shoulders;
b. Begin jogging slowly, allowing only your heels to make contact with the ground. Stay relaxed as you do this, and avoid the natural tendency to look down at your feet to see what is happening.
At first, keep your movements slow and jog for just 10 metres or so, but as you become more skilled your can speed up your heel running and go for about 3 x 20m, with a short break in between reps. Ultimately, you'll want to be able to do some of your heel running on a very modest downward slope. The overall idea is to keep your ankles significantly dorsiflexed as you run and permit just a little plantarflexion with each heel-fall, allowing only your heels to make contact with the ground.

How to use your warm-ups to strengthen your shins
You can also incorporate the following shin-splint-preventing routines into the warm-ups which precede your regular workouts. The exercises develop shin-muscle strength and resilience as well as overall ankle coordination. Performing them before a training session transforms your warm-ups from humdrum routines into important strength-and-coordination sessions. Here's what to do:

1. Walk on your toes
a. Walk on tiptoe as high as possible with your toes pointed straight ahead for about 20m. Your legs should be relatively straight and your steps initially small;
b. Repeat with your toes pointed outwards. Your legs should rotate outwards from the hips when you perform this movement; don't simply turn each foot at the ankle - the whole leg must be involved;
c. Finally, repeat with your toes pointed inwards, rotating the entire leg in from the hip, not just the ankle;
d. Repeat each step at least once more before progressing to the next exercise.

2. Walk on your heels
a. Walk on your heels with your toes pointed straight ahead for about 20m, getting as high up on your heels as you possibly can. As above, keep your legs relatively straight and your steps small;
b. Repeat with toes pointed outwards then inwards, as with the previous exercise;
c. Repeat the whole sequence at least once more.

As the toe and heel walks become easy for you, graduate to doing the three variations of each exercise while jogging lightly, instead of walking, using a padded or grassy surface at first.

3. Skip for 20m
Landing in the mid-foot area with each contact with the ground, with toes pointed straight ahead. Repeat with toes pointed outwards, then again with toes pointed inwards. Repeat the whole sequence at least once more.

4. Skip high on your toes
For 20m, first with toes straight ahead, then pointed out, then pointed in.

Once the toe skipping exercises are comfortable, try some light skipping on your heels. Gradually build up your ability to heel-skip with toes straight ahead, pointed out, and pointed in for 20m at a time. Heel skipping is a great way to build dorsiflexor strength, but do it only on a padded or grassy surface to avoid impact injury to your heels.

5. Rhythm bounding
This doesn't mean leaping along with extra-long strides, at least not at first, but jogging along with very springy, short steps, landing on the mid-foot area with each contact and springing upwards after impact. As you rhythm bound, your ankles should act like coiled springs, compressing slightly as you make your mid-foot landing and then recoiling quickly - causing you to bound upward and forward.
a. Move along for 20m-or-so with these quick, little spring-like strides, alternating right and left feet as you would during running;
b. After 10-20m of regular jogging, rhythm bound for 20 more metres, alternating three consecutive spring-like contacts with the right foot with three with the left;
c. After 10-20 more metres of regular jogging, close the set by bounding along for the full 20m on your right foot only, followed by 20m on the left (making sure that you land on the mid-foot area with each ground contact and that your ankle area, not your knee or hip, is doing most of the work).
Make sure, at least at first, that all of this is done on a padded surface or soft grass. As you become stronger and more skilled, you can increase the length and height of each bound and include additional sets of bounds, up to a maximum of four.

6. Dorsiflexion bounces
Jump vertically 10 times at close to maximal height, landing in the mid-foot area with both feet and then springing upwards quickly after each contact with the ground. The interesting part of this exercise is that you should dorsiflex your ankles - pulling the tops of your feet toward your shins - on each ascent, plantarflexing your ankles just before making contact with the ground. Rest for 10 seconds or so, then repeat. Over time you can add additional sets and increase the number of reps to 30. When you are really strong and skilled, try this exercise on just one foot at a time.

7. Rhythm bouncing
Rhythm bouncing is actually just jumping around, but what jumping!
a. Start with 10 jumps on-the-spot, moderately fast, to a medium height and with maximal motion at the ankles, but little flexion and extension at the knees and hips. Over time, you can work up to 30 jumps;
b. After resting for a few seconds, reduce the height of your jumps to less than an inch and complete 20 as fast as possible, minimising impact time as if landing on hot coals! Again, almost all of the action should take place at your ankles, not at your knees and hips. As you become more skilled, work up to 40 quicksilver jumps without stopping;
c. After resting for a few seconds, complete five 'high-impact' jumps, reaching as high as possible. Over time, work up to 30 of these maxi-jumps;
d. Now make things interesting by jumping forwards and then backwards as quickly as possible, with a total of 20 ground contacts;
e. Rest for a few seconds, then jump from side to side for a further 20 contacts;
f. Rest again, then jump diagonally forwards, first to the right, then to the left, in zig-zag fashion for 20 contacts. Remember to use your ankle muscles to propel you, not the big muscles at the knees and hips.

The 12th day of Christmas

The 12th day of Christmas is Triceps Kickbacks...20 of them! In case anyone was wanting to do their own 12 Days of Christmas!

Great to be back!

All 5 alarms worked today and I got to boot camp 20 minutes early! All were there early so we started early...and probably a lot had to do with us wanting to warm up. We did our normal morning stretches and started out today with an Indian Run. But, that wasn't it to get us warmed up. We teamed up in twos and ran to a basket which had about 12 exercises in it that we had to perform as a team and try to beat the other teams. My team one!!!! Not bragging, but we did push ourselves pretty hard. The exercises ranged from different weight work...bicep curls, triceps kickbacks, shoulder presses, shoulder raises, or bent over row. Then the other things ranged from an Indian Run, duck walk, walking lunges, or running up and down a hill. Needless to say we were warmed up! We did some arm work on the weights today that really burned...and of course ended with push-ups...so my arms were a shaking today! Then you can't finish any better than doing ab work.

I hope it portrays through my typing how excited I was to get back into the grind of boot camp this morning. I really do love it...the pain and all! The only issue I'm dealing with is my shin splints, but I've already been sent some help for that. This is part of the reason that running/jogging has never been my choice of aerobic activity. I'll post some help on this in another post if anyone has similar issues!

To you Health!

I NEED A BETTER ALARM CLOCK!

I was so mad this morning when I woke up at 8:30am...2 hours late from when I usually get up to go to boot camp. I slept through all 3 of my alarms going off and 2 phone calls...with my phone sitting right next to my head! I was really upset about it! So I pushed that anger into my Jillian Michaels Metabolism Workout DVD. I feel a bit better, but I know tomorrow I will be pushing myself extra hard at boot camp.

I hope you all have a good Monday!

To your Health!

12 Days of Christmas

No holding back this morning! Even though our regular instructor was out of town today, we still worked our butts off. I was introduced to the 12 Days of Christmas.
1 jog/walk/run around the playground
2 dozen mountain climbers per leg (48 total)
3 inch worms w/ push up
4 Burpees
5 squats w/bicep curl w/ dumb bell
6 lateral raises w/ dumb bell
7 push ups
8 plie squats w/ dumb bells
9 skater squats
10 standing crunches per side (20 total)
11 squats
12 ???? I apparently can't remember this because I only did this one once.

Anyway, basically you start with number one...then you come back and do 2, then 1...then 3, 2, 1...and so on till you get through the whole 12 days of Christmas.
And I am happy to say that I cam the only one in my camp this morning to finish it all for the first time doing it! I was empowered by hearing that no one in the 5:30am class finished it! It was tough, but I sort of got more power as I went...pushing myself more and more. And from what I hear I missed a grueling day yesterday...so I hope to push myself into some hard work this Saturday on my day off. I got a new Video from Jillian Michaels I may try out tomorrow...I'll let you know how it goes.

So this was an awesome end to my second week of Boot Camp!
I just want to thank all that keep encouraging me, it really does help keep me going. Thank you!

To your Health!

Hungry Mother!

This is my first day that I couldn't be at boot camp...and I truly was sad about it! But, I did conquer the Lake Trail at Hungry Mother State Park in Marion, VA this morning. A 5.7 mile wooded hiking trail around the lake! It was beautiful and perfect weather for being outside and walking. So I don't feel so bad about missing boot camp one day since I did walk pretty hard on this trail. It took me just under 2 hours to walk it, and tried to keep my pace up to 4-5 miles per hour so as to keep my heart rate up. The hills slowed me down a bit, but I just picked my pace back up after. I did learn something this morning about my pedometer though...it says I walked 12.2 miles...HAHAHAHAHAHA...yeah definitely got to get that pedometer reset to the correct stride length! So maybe I burned 500-650 calories on that trail...not sure since my pedometer was screwy. I am looking into getting a heart monitor that tracks my heart rate and calories, then I feel like I can keep up with calories burned better.

I have been keeping track of the food intake for the past week and a half as well...which makes you aware of how many calories you are really eating...and what you are missing from your diet. Learning lots this week!

I also have been meaning to post something that I have noticed about myself lately. I am aware that I am standing and sitting straighter than normal. My posture seems to be more erect and correct. I am excited about this, since this is something I remember so well about my Grandfather Rooz. He would always tell us to sit up straight...and I think my Aunt Bori had some help in that too...always telling us to sit like there was a string being pulled from the top of our heads upwards. Anyway, I am excited about my posture, because I felt like I was not taking care of my posture lately. Also, something else I have noticed about changing...I think I see definition in my thighs...HELLO...this is exciting and empowering. I definitely give credit to my boot camp instructor Cheri for that...as she busts our butts every morning to keep moving.

So, Marion, VA has proven to be a good place to find exercise if you happen through here anytime. Be sure to check out Hungry Mother State Park. It has lots of things to do...canoeing, paddle boats, swimming, hiking, biking, and camping, of course. And it is absolutely beautiful this time of year...perfect weather these two days and breezy!

I hope you all have a great day today and hope you learn something inspiring about yourself today like I have this week!

To your Health!

2nd Metabolic Workout down!

I did it again! The Metabolic Workout was today...again. We warmed up with an Indian run! 12 exercises as fast as you can for 45 seconds each, then do it again for 30 seconds each, then the final was 20 seconds each. Can we say sweat from head to toe?!?!? Light headed is an understatement...but that's the point, to work yourself as much as you can, pushing yourself as much as you can to improve yourself all around...and HELLO we are getting in shape! We did some serious butt crunches today that were killer! Then, of course we were not done, we did some ab workouts.

I learned last week that this workout kicks my metabolism into overdrive. I was so hungry last Wednesday! I will be sure to eat more protein today to curb that hunger!

I hope you all have a good day!

To your Health!

Burning those legs up!

This morning was tough to get up! We burned up our legs today. Jogging, step ups, squats, walking lunges, mountain climbers, and then to top it off we came back under the shelter and burned up some more with some weights! Needless to say I was definitely breathing hard today...you never realize how much weigh is in those thighs until you start burning them up! I feel good about it, but I will not lie, it burns during the process!

Hope you all are moving a little bit here and there...a little can go a long way!

To your health!

2nd week of Boot Camp!

This morning was awesome. The light was getting brighter as I rolled into the park for Boot Camp! The kitty was still wandering around, and all 6 women that started last Monday were there again this Monday. Not a bad start to a Monday!

So we started with our Indian Run...where you all start running/jogging/or walking...I jogged the whole time...and then when you get the the finish you turn around and go to the last person. You do this till the last person is at the finish. We then a few sprint splits with partners, shuffles back and forth with a partner, and resistance running with the bands. All enough to make my shin splints burn. We then went back up to the shelter to do more resistance work with the bands...working those shoulders and making out shoulder caps defined! Finishing off with some duck walking, pole sitting, and jacks.

It was a good Monday morning burn! A great start to the week.

To you Health!

Feeling good and I am proud of myself!

Well, I did it! I made it through my first week of boot camp. I did my first timed mile since high school this morning and finished at 14:30. I plan to improve on that by the end of the four weeks. I also did 10 Male push-ups and 20 Female push-ups for the push-up test. After that we did some resistance band walking. We did 20 Mountain Climbers, 20 bench dips, and then 20 jumping jack splits for a few minutes as well. Overall I felt like it was a great end to the week.

I don't know if I am more excited about accomplishing the workouts for the week or the fact that I get up and stay up that early in the morning. I have got so much done after workout and before I have to go to work this week than I have in the last few months!

I picked up a log journal this week too tat will keep track of my exercises and food for me, so that I can ensure that I am not eating more calories than I am burning. No serious weight loss yet, but the toning is definitely happening. I am starting to truly feel my abs under this layer of flab that hides them. I think that if I am feeling mentally better I should focus on that right now instead of the numbers. I know this is a process and nothing happens immediately!

I also have been thinking that it is time to join the gym. I feel more energetic than I have in a while and I think I need to be doing one more hour of workout, for a total of 2 hours a day.

I hope you all have a great weekend!

To your Health!

Strength and balance...we all need this in more ways than one!

Today we worked a lot on strength and balance. Some tough moves that burned and burned. I felt stronger at the end and not as exhausted as yesterday. I am working on removing the the flying wings on my triceps and toning that bum up nice and firm!
I am so excited that I have pushed myself every morning for the last 4 days to get up and go! It was raining the last two mornings, but we have continued to workout under our shelter at the park. So NO EXCUSES!!!

We were greeted by a little tiny guest today at the shelter too...little grey kitty that reminded me of Smokey, The Scott Family cat, so of course I named the kitty Smokey 2. He/She watched us work out all morning and then us softies went to get it food and milk. It didn't come home in my car...yet!

I hope you all have a great Thursday!

To your Health!

Can we say exhausted!?!?

Well, Ms. Cherie, my boot camp instructor, definitely whooped our butts today! We did a Metabolic workout that was tough! Basically, we did a series of 10 different calisthenic exercises for 30 seconds each as fast as we could...rest for 1 min...then do each exercise for 25 seconds each as fast as we can...rest for a minute...and then do it one more time for 20 seconds each exercise. Needless to say, I was hurting and wondering if passing out may be in the near future! It was tough, but the heart rate was definitely up there burning those calories.

We worked on our backs and shoulders with weights today and then, of course, we did Ab work. I am extremely exhausted. She did explain that we would probably have a boost of energy towards the middle of the day from this workout.

No Pain, No Gain...right?

To your health!

Still recovering from day 2

Today was not so hard to get up and go. Just a little tightness in my legs, but nothing severe! Tomorrow may be another story as today was tough on the arms and the legs. I am sure I will feel what we did today tomorrow morning.

My confidence was boosted a bit this morning when my trainer asked me if I did sports in high school, since I was so athletic and had such great form. I of course thanked her and proceeded to explain that I rowed in crew for a year and a half in college. That was a bit of an ego boost though.

Today my toughest cardio was jogging 20 steps, 20 shuffles, and then 20 jumping jacks. We did this combo for 15 minutes. My calves were on FIRE!!! We did some chest weight today too that still have my arms shaking like a leaf!

Overall, a great workout though and I continued today to jog whenever she wanted us to walk, jog, or run! Pushing as much as possible to see the best results!

Something else that I have been introduced to this week is http://www.myfitnesspal.com .
This is an awesome site to log in your food intake for the day and your exercise and track the calories you've eaten versus the calories burned. It is very helpful to have a calorie tracker for when you are exercising to make this work though. I have a calorie tracker on the new watch pedometer I got from Target. Anyway, check this site out. You put your weight, height, and desired weight, and then the amount of exercise you are willing to do per week. Then it will calculate the amount of calorie intake you need to stick to so that you can reach your goal! It helps keep you on track! Great FREE program!

Until tomorrow...I know I will be sleeping well tonight...if not taking a nap in the middle of the day.

To your health!

Survived my first day!

Well, I definitely survived my first day of boot camp! I pushed myself the whole time and actually jogged instead of walking for the times we were to walk/jog/run...our choice! I was impressed with myself and excited about the experience. I am one of 6 women that started this camp this morning and they all are different fitness levels. It is inspiring to see women 20 years my senior out doing me, but it is also very helpful in my push to succeed and improve this health.

Happy Monday all and stay healthy!

To your Health!!!

Winston Boot Camp

Ok, so to start off, I am sorry for my slack posting. Hopefully this week helps me get back on track. I have definitely had an up and down time in the last few months with my fitness. This week, actually in just about 12 hours I will be starting a Fitness Boot Camp in Winston. I am doing it by myself, with other women in the Winston area that want to improve their health. I will need as much encouragement as anyone wants to give to keep me going. I have signed up for 5 days a week for the next 4 weeks. I start at 7am tomorrow morning and I really am excited...even though I have been working the longest job of the year for the last 4 days.

So I hope all of you followers are doing small things to improve your health too! More power to us all!

To your health!

Crossfit workouts

I think a few people have been wondering what I have been doing lately with workouts. I was having trouble with my heart rate getting up and staying there long enough to burn calories, so I asked for some help from a friend and past personal trainer. She has now given me 2 crossfit workouts to do within a 40 minute period.

To give you an example I have attached the first one below:

I will send you another one or two so you can alternate them- don't stop or cheat! You will only be cheating yourself! Also move quickly when you are doing this- you are suppose to be dripping wet after!

1. squat on bench as you throw ur swiss ball as high as you can up the wall (if you have medicine ball should use - I used a 2lb medicine ball) do this for 2 min. straight no breaks!

***switch quickly****

2. do as many push-ups possible for 2min. straight no breaks - girl ones are ok

DO THIS COMBO 5 X'S = 20MIN.

***switch quickly****

3. step-ups onto bench (I used my steps, and stepped up 2 steps to put my legs at a 90 degree angle) w/ 10lb dumb bells in each hand- alternate legs- no breaks and for 2 min. straight.

***switch quickly****

4. shoulder presses with dumb bells 10lbs (I used 2 3.3lb weights, 1 in each hand, working up to 10lb) as you squat on ur swiss ball.

DO THIS COMBO 5 X'S = 20MIN.

After doing this routine 1 time last week I thought I would never sit down again. I gave myself a rest day in between and then did again 2 more times. It hurt, I will not lie, but I could feel a change! This week I was given a new workout. see below:

alternate the workouts I gave you for a few weeks then we will change it up.

Russian twists on Swiss Ball w/ both of your 10lb dumb bells together in your hand. (I used 1 10lb dumb bell) You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Swinging squats with (2 10lb - I am not strong enough for 20lbs swinging, so I did 10lb) dumb bells: swing weight together up to chest level as you squat. You are using your weights like a kettle bell

******2 MIN. NO STOPPING******

Mountain Climbers 20x then into 20x Jumping Jacks

******2 MIN. NO STOPPING******

Dead lifts 15x (w/ your 10lb dumb bells in each hand)

Bicep Curls 15x (w/ your 10lb dumb bells in each hand)

So if you try this, I just want to warn you all that my torso felt like it was on fire when I was done. I could definitely tell I worked something or everything then. I am happy with this change of pace and excited that I am able to push myself into doing these workouts again...even after the massive pain I have endured. If you are up for the challenge I suggest you try some of these. Even if you do them without weights, it works.

Starting a new routine

So I have been having trouble with my heart rate getting and staying up...having to do with not as much push from me. Tomorrow starts a new routine...thanks to Ms Carico! I will let you all know how it goes. But, I have promised to do the workout 3-5 days a week and to keep it up! I am working on drinking 80 ounces of water a day this week too! It has been pretty easy to do so far. The other thing I am going to try...read a suggestion on some site I read everyday...is to take a picture of myself everyday from the front, side, and back. This will push me to change the picture I know. My ego is definitely going to get a but bruised from this, so any encouragement is appreciated. Thank you for all that keep pushing me with their own personal help.

Off to sleep.

Trainer J Smith

So last night I got offered my first training session from a friend...J Smith!  Some of you may know her.  So I arrived at her house today and she ran me through a reallygood workout.  I did the elliptical to get my heart rate up.  Then we worked on the punching bag...this was great and just up my alley for a Monday afternoon!  She then powered me through some squats, flys, and plank reps.  I was not liking her midway through, but she kept on and worked it out AWESOME for me.

Thank you Jennay!

I came home so excited that I made a turkey burger w/ chopped spinach, feta cheese, and garlic.  YUM!!  

Mastering my metabolism

I have been slack about updating all on my status...so this is where I am.  I have been continuing to mix up my workout with different forms of cardio and weight training to keep it interesting and not make me too bored of one activity.  Although, I don't really think I can get bored of my walk at Reynolda.  I got to share my walk with Mom last Sunday.  She joined Luke and I on a special lunch and walk tour...and of course we visited the gardens.  Lots of fun!

This week I have been working on writing down everything I eat in a week to make me see where I am and where I need to be.  I also have started to read Jillian Michaels "Master Your Metabolism."  (Thanks Karie for the suggestion)  It is very interesting and helpful in seeing different things that may be hindering weight loss.  I recommend anyone interested in the issues of weight loss or just making yourself healthier to check it out!

Roanoke's Sheraton Convention Center has truly helped me stay on track this week...as they have an awesome gym! Just a glimpse...5 treadmills, 3 ellipticals, 3 stationary bikes, 6 different circuit weight training stations, free weights, exercise balls, stairs for stadiums!, and TVs to entertain as you workout...not to mention the room overlooks a nice serene siting area with gardens! A++++ for the boss for putting us here!

No pain no gain...right????

I've been working in Roanoke this week, so working out has been dependent on what's available.  I did find the gym yesterday in the hotel and did some circuit weight training mixed with some elliptical and treadmill work.  Obviously I worked some muscles that were asleep and put me in a bit of pain sleeping last night.  I promise I'm not over doing it, just woke up the muscles.  So today I continued to go and workout at the hotel gym.  I walked at a fast pace on the treadmill for 30 minutes and did 3 sets of 15 around the weights.  It felt great, but man did it kick my butt!  I know I am going to feel this more tomorrow too!  I guess they say no pain, no gain for a reason.  Motrin was my friend this morning with my tension!

I have been doing really good this week on the food end.  I have not fallen off the wagon of not eating carbs at all.  I ate a very little amount of brown rice last night, but figured that was healthier than white rice.  I feel good about this week eating wise.  My fellow buddy at work and I have not eaten out much at all and have resorted to the grocery store and our mini fridge and microwave in our room.  We are rocking it out in the room, not to mention it is more relaxing and costs less!  Multiple pluses there!

Weighted down increased the calorie burn!

Well, yesterday mornings walk I decided to put my ankle weights on while walking.  It slowed me down a bit, but man did I feel the burn.  It really felt good in my hamstrings...like I was really doing more!  My pedometer even told me that I burn more than 500 calories on that walk.  I walked just over 3 miles and felt great after.  I was having a lot of trouble getting the exercise in and then not feeling exhausted.  So yesterday I walked pretty early...even had to wear a jacket while walking...and then after a few hours I took a power cat nap for 30 minutes.  This really helped.  I felt refreshed and went to work and got through the day just fine.

I have been working on the no bad carbs.  I slipped a bit last night, but hope that the rest of the week will have better results.  

Off to walk for this morning.

Coming out of a tough emotional week.

Yes, my week was extremely tough.  It probably had a lot to do with me getting on the scale and nothing budging on the weight at all.  I have decided a few things after that...no getting on the scale for a while and amping up my workout with some weight/strength training.  I am somewhat limited in this with my travel schedule for the next two weeks, but I hope that the Tony Horton video that uses the band will help with that.  I obviously need to get my heart rate pumping a bit longer with a variety of things.  Any suggestions from the peanut gallery would be great too!  

I had a few tough days at work that probably had something to do with my mental state too, but having a few days off here and there have brought me back to normal.  I also have sought out some herbal solutions thanks to my friends at the local Whole Foods.  

Today I had a good walk.  I didn't push myself to keep my 2.5 mile in 30 minutes, but pushed to get a well-walked workout in.  I have been reading up on the few techniques helpful in walking and I worked on that today to improve the overall feel of everything.  In the long run I was wiped out!  Plus, I got to enjoy the beauty of the Reynolda roses after my walk and it was all worth it.  If you get a chance, all of you should come see the gardens sometime this Spring/Summer!

I had a healthy meal tonight and nothing on the bad carbohydrate scale!

Okay, so I am writing it down, so I am going to do my best to do it...my goal for this week is to minimize my bad carb input.  I hope I can stick to this, without making myself crazy...oh how I love that bread...thank you Mom!  I will keep you all posted on the goal this week, and of course the walking!

My favorite things...

So this past weekend I took Saturday off since I was overwhelmed with work in multiple locations.  I got home Sunday and unpacked and felt the urge and NEED to walk.  So I got all my favorite things to take with me on my walk...my pedometer watch, my iPod with my favorite tunes, my Susan B Komen kicks, and my inner strength to be healthier.  I had an awesome walk yesterday, I just can't tell you.  I was so pumped and pushed myself really hard to beat my split times for my 2.5 mile walk.  I realized that when I was feeling the pain I would walk harder and stronger.  Kanye West's Stronger is very helpful at this point.  Those simple words, "...that that don't kill me, can only make me STRONGER!..."  I came home and just relaxed on the front porch with my water and the end of a special day!

The pain is starting to subside when I wake up in the morning.  I don't feel as much like an old woman anymore. 

5000 steps, 2.5 miles, 30 min...

Shelley Lake busted my butt today and got my heart beating.  I think I have finally mastered getting my 2.5 mile walk in 30 minutes. I plan to work on training to walk in a 5K.  I will keep you all posted on that.

While walking today I was thinking about some things.  Specifically, I was thinking about challenging each of you that read this to writing down a goal to reach.  You don't have to tell me, but be honest with yourself about achieving it.  I honestly can say that this blog has made me push myself harder to get to my goal.  I know that some of you have shared with me ideas to start working on goals, but I challenge you to actually write it down and post it where ever you look all day every day.  It helps.  More power to you all and thanks for keeping me empowered!

Still working...

I am still working on the goals.  I have been working with my job so much also, that I got slack on the posts.  My fellow workers are helpful in keeping me going (thank you Jennay!).  We have been doing workout in our hotel rooms in various ways and even down the hallways (lunges).  I'm definitely not going to say it is easy, but I can definitely say that it is improving me from the inside out.  I have been working more on the food this week.  Having a full kitchen in my hotel room has been helpful in not eating out every night.  I am eating less red meat and lots of fruits and veggies.  Thank you for those that sent me recipes.  I can't wait to get home and try some of them out!  Whole Foods is my friend I definitely have to say. They have some great alternatives that are much healthier than the everyday snacks. I love to watch Emeril Green on the Green channel where he gives me food ideas too! 

I felt good inside when my hubby said to me, "I can tell you've been working on this, cause you can see it in your face."  That little comment can go a long way for me!

Mixing it up

I have managed to keep this walking goal up every single day for the last week and a bit.  I did take a break Sunday since I had quite a long work day.  I have been averaging between 1.5 to 2 miles a day.  On Thursday I mixed it up a bit and did an Ab workout with the Bender ball!  Can I just say...it hurts to laugh!  Friday I mixed my walk up a bit with a short run at the beginning of my walk.  This morning, since I had to work out of town in unfamiliar walking territory I mixed it up even more.  I did my 10-minute Cardio tape with Tony Horton and then did some Ab work with the Bender Ball.  That little green ball can give some amazing pain to those abs!

Thank you for the few music suggestions.  I think I almost have the best workout music on the iPod.  I haven't received many recipes, but my sweet hubby made an awesome casserole with ground turkey the other night that I am still eating!  The fruits are abundant in the fridge and all in all I am feeling healthier about what I am doing.  I can definitely say that it has been tough...I really didn't expect it to be easy, but some days I feel like I can't pick my feet up one more time to get to my destination.  The way I get through it is I start yelling or getting angry with myself for even trying to give up...it works!  Then I think about all the family and friends behind me who keep sending messages that help me go on.  Thanks!  Just a few more days and I will have made it to 2 weeks!!! YEAH

Challenge for my followers!

Okay, so on my walk today I was thinking up some things that I would like some help on.  I have trouble getting variety out of my food, so I am asking all of you to share a healthy recipe with me.  It doesn't have to me anything elaborate or it can be.  I just need some excitement in my meals to keep me pumped.  ALSO, I wanted to get everyone to share an upbeat song for me to make a play list for the iPod!  So if you all can post a recipe or two, and maybe a song or two that would be awesome!

Thank you so much for all the encouragement.  It does help someone keep going...especially me!

The Reality...

I have no idea what the elbow width has to do with, but here are the numbers...ARGH! Full Body Analysis Calculator BizCalcs.com

Gender Female Weight 245 lbs Height 5 ft  6 in Age 32 Resting Heart Rate Average 92 bpm Measurements: Waist (at narrowest) 45 in Hip (at widest) 54 in Elbow Width 2.5 in Activity Level Lightly Active Fitness Goal Get Fit
Body Mass Index (BMI)		39.5
BMI Classification		Obese (185 to 247 lbs)
Waist to Hip Ratio		83		%
Body Shape		Apple
Interpretation		Increased risk of heart disease and other related conditions.
Body Frame Size		Medium
Ideal Weight		130 lbs - 144 lbs
Body Fat		126		lbs		51		%
Lean Mass		119		lbs		49		%
Resting Metabolism (RMR)		1881		cal/day		78		cal/hour
Average Actual Metabolism		2586		cal/day		108		cal/hour
Karvonen Target Heart Rate (THR)		140-149		bpm		23-24		b/10s
Maximum Heart Rate (MHR)		188		bpm		31		b/10s