Sunday, November 11, 2012

Time for something new

      As I mentioned in a previous post I'm ready for something new in my workout regime other than running. I love running because it keeps the weight off but I have done ZERO strength training and it's time to get back into that.  I've been successful in the past when I follow a workout plan that is already mapped out. It keeps me on track and accountable. So recently I'm been searching for a workout program and stumbled upon one I'm going to try! I read a home decor blog called Honey We're Home and she just started another blog called Honey We're Healthy. She started a 12 week program which she found here.  It's Jaime Eason's Live Fit 12- week Trainer. It's completely free you just need to sing up for it. I looked through her before and after photos and read some of her posts about the workouts, meals, etc. and thought it would be great for me to try. Now, before you look at the site realize that I am NOT trying to be a body builder nor am I trying to took as buff as Jaime; although she looks incredible that is not what I am going for. I am trying to tone and strengthen and create definition not become a fitness model. :)
    In lieu of typing the same thing Megan has I'm going to quote her: 
   "If you are just starting a workout routine or have never worked out, I recommend you try it.  The program does require a gym, but gives you lots of information regarding food and specific workouts for each week, with links to a video on how to perform the exercises.  I think it's so helpful if you aren't familiar with the names of the exercises or how to perform them.  I still have to check sometimes too! The program is broken into 3 Phases (12 Weeks).



In Phase 1, you spend the first two weeks focusing on muscle endurance.  The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that'll give your body the "lines" you've always wanted. 

You also begin eating small, nutrition-packed meals every 2-3 hours.  Jamie says that, "Eating this way will supply your body with a steady flow of nutrients, boosting your metabolism too. Your body will begin to release its stored body fat as fuel. The net result will be sustainable weight loss!" 

There is a list of recommended foods on the website, too many to list here, but a sample day is included below:




Additional directives include:

*Eat your first meal within one hour of waking.

*Plan a food preparation day in advance.

*Measure and weigh food when possible.

*Eat every 3 hours (5-6 times a day, depending on when you wake up/go to bed).

*Drink lots of water.


Jamie recommends taking a daily multivitamin, and possibly an additional calcium supplement when weight lifting.  She also suggests one tablespoon of Flaxseed or Fish Oil daily (which aid in weight loss and encourages healthy bowel movements).   

The first two weeks, you lift weights 4 days a week (with specific exercises for each day).  You do 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.  

You should be lifting a weight that, on the last repetition, is heavy enough to be challenging, but not so difficult that you can't complete the set.  She says to lift at about 60% of your maximum ability in the first two weeks.  You don't want to get hurt, be TOO sore, or overtrain. 

You don't do any cardio for the first month. 

 

Here is an example workout for the 1st day (Chest & Triceps).  It also comes with a printable (see below for a portion of it), that I take to the gym with me so I don't have to memorize the workout.  When you're in the program on the Bodybuilding.com website, you can click on the name of the exercise to see a video of how it's supposed to be performed.  I watch them because I'm not familiar with all of the exercises or I might just need a refresher regarding proper form.

* * * * * 

Week 3 starts the muscle building phase, which lasts 6 weeks. The schedule looks like below and continues with 3 sets of 10 repetitions (3 X 10) per exercise, resting 60 seconds (give or take) in between each set.

You'll be lifting a weight that's about 80% of your maximum ability now, also accounting for the fact that you might be stronger, able to lift a little heavier now.  Still, you should be lifting a weight that, on the last repetition, is heavy enough to be challenging, but not so difficult that you can't complete the set. 


Assuming you followed the food schedule and did the workouts for 4 weeks, your body should already be showing some results!  That's awesome!  In just 4 weeks, you will be on your way to transforming your body!  

This is a lot of information to take in, but you can do it.  Once you get into the routine of it, it's not so overwhelming.  You just have to start."  

I'm going to take Megan's word for it and try it out! she's had incredible results and I think I will too if I stay focused and considering our wedding is 7 months away that's good enough motivation for me to get my butt in gear early! I'll keep you posted on how the workouts and food goes! 

bushel and a peck, 
K

We did it!

    If you remember this post I wrote last week about the half marathon you'll remember my lack of enthusiasm I had. I really thought that maybe it would change when I got to Richmond but it didn't...My sister and her friends were so excited for their run. Hilary wanted to get a PR (personal record) of under 2:20 and two of her other friends were running the half marathon for the first time (one is preggers too!!) I felt bad being such a poor sport I just wasn't feeling it. Mike and I went over to our friends Matt and Guylyn's house for dinner and it was so great seeing them and we got to finally congratulate them on their engagement in person! After we filled up on dinner and hung out for awhile it was time to head home because someone had to get up and run. WOOF!
     I really didn't want to run. However, I got up at 5:00 am ate my normal race day breakfast and got to the start line. I waited for about an hour for the race to start and while I was waiting a lady asked me if this was my first half marathon. I proceeded to tell her no and she began to explain to me that today was her first half marathon ever and she was so excited because she had trained so hard and was ready to reach her goal. It was at that moment that I realized that I should turn my negative attitude around and run this race like I know how. 
    Despite the agonizing hip and knee pain I experienced I am proud to announce that I finished the half marathon in 1:59:53! I squeaked by but I did it! My best half marathon time was 2:05 which I got at the Disney Princess Half Marathon a few years ago and I've always wanted to run it in under 2 hours and I finally did it! Even though my training was a bust and I wasn't as prepared as I would have liked to have been I was still able to reach my goal and it feels great!! Hilary reached her goal and ran it in 2:17 minutes and all of her other friends finished their first half marathon with smiles on their faces!


Results 1 - 1 of 6855Results Per Page: 
2012 Anthem Richmond Marathon
BibFirst NameLast NameAgeGenderCityStateCountry10k SplitClock TimeNet TimePlaceGender PlaceDiv PlaceDivision
11220KENDAYLCOOPER27FRESTONVA0:54:342:05:561:59:5323491073229WOMEN -- 25 THROUGH 29


My sister and I on the River Walk after the race!
(note the ice pack on my poor knee)
My dad and I
(He's never missed one of my Richmond races!)
My biggest supporter!
It was a BEAUTIFUL day to run and despite my poor attitude pre-race I had a great time and I'm so glad I ran it! This is my last half marathon for awhile (I think) because I'm starting a strength training program to work on toning/strengthening which at first incorporates very little cardio but eventually builds up to it. More to come!

bushel and a peck, 
K