Saturday, March 20, 2010

Couch to 5k

The Couch to 5k program requires 3 workouts a week for 9 weeks. The program get's increasingly difficult as you move through it. They do not recommend moving on to the next week's workouts until you feel comfortable with the current week.
Week 1
This week's workout consists of 5 minute warm-up of brisk walking followed by  8 intervals of running 60 seconds then walking 90 seconds and another 5 minutes cool-down by brisk walking.
 By the way, there are t-shirts available with the logo in the picture here.  How cool would it be to have one of these??  WAY cool! 
I had originally planned on doing this Sundays, Tuesdays and Thursdays.  After technical difficulties on Sunday, I finally got the i-pod synced and ready to go for a Monday run. (or so I thought.)  So Week 1 (W1) began on Monday (D1) now the schedule is Mon Wed Fri, which should work out just fine.  If I end up repeating a week, I'll indicate this by using Day 4, Day 5 and Day 6 or D4, D5, and D6... etc...  I can already tell halfway through the week that Week 1 is a definite repeat week.  Which is fine.  No sense in pressing forward if my body isn't ready!

W1D1:  Monday 3/15/10
I went to the Legacy Center to use their track.  It's 1/6 of a mile in length and is pretty nice, plus it's out of the weather and air pollution.  When I tried to start the W1 podcast, I discovered that for some reason, I only had Week 5 downloaded!  I was super bummed and considered just starting on Tuesday, but I decided that I "sort of" knew what to do and just went for it.
I warmed up for 5 minutes with some brisk walking. This is the way every C25K workout begins and ends.
Then I ran for awhile... then I walked for awhile, then I ran for a while... walked, ran, and then my runs got really short and I walked more toward the end.  SO TIRED!!  I was so happy when I got to the 5 minute cool-down.

W1D2:  Wednesday 3/17/10
Back to the Legacy Center, wearing a green t-shirt for the holiday and carrying a bottle of water, I was pleasantly surprised that the techno music used in the podcast was decent and actually pretty motivating.  In the beginning my pace was just under 1/6 of a mile for both the running (60 second) and walking (90 second) interval.  I tried to keep that pace, but started losing ground by the 6th interval set.  I am excited I have an easy way to gauge my pace. (This means I'll be able to see that I'm improving with time.) I wasn't able to run during the eighth interval, the seventh was a killer and I didn't have the energy for even "1 more minute" of running.  Still, I'll count this as a success.  I completed the whole workout and I'm still alive to tell about it.  This is a definite challenge, but I'm up for it!    
Thursday:  Went shopping for some running shoes.  They'll be $100.  Maybe as a reward for completing week 5...?  I'll get some sooner if needed, but I think I can wait to make sure I hang in there for a few weeks, first.

W1D3:  Friday 3/19/10
...Such a busy day and everyone needing my time...didn't happen.
W1D3:  Saturday
Dennis said I could get the running shoes NOW!!!   He's very proud of me and keeps saying encouraging sweet things.  I was stoked about getting shoes and wasted no time.  I picked up the pair of Nike's from Fleet's Feet in American Fork and headed over to the Legacy Center. They really support me better and they feel very stable... I tend to roll into the center and these shoes help keep me where I'm supposed to be. It's nice to have shoes meant for the job.  It's better for my body too.
I made it over to the Legacy Center about 4 pm, put on my running shoes, selected the Week 1 program and Guess What?!?  I ran all the running intervals!!!  It was the easiest workout so far... still hard, but easier!!  So now I move on to Week 1 Day 4, which is another way of saying I'm repeating Week 1.  My body's not quite ready for the next level, but days 4, 5, and 6 look like I'm going to be training at the right level to take on Week 2 once they're done. 

What a trip! Me running????    Yeah, baby, YEAH!!!

Thursday, March 18, 2010

Focus Update

FOCUS has been kicking my butt, quite honestly. 
I've been feeling pretty scattered... (my last post being a prime example).  But let's face it, things are in transition and I'm incorporating new things and trying out ideas and activities and until I get some time and experience with these things, it's going to feel like I'm scattered, because I am.  Not to mention that things are not quite normal round these parts, I am trying to jam workouts into my very full life that is a bit more hectic because Dennis just had major surgery,  Kaylee has been swamped with homework and if it weren't for Mom Bea helping Dennis out during the day... my ability to get the necessary things done wouldn't have been possible. Thanks Mom Bea!
Considering though, it's all going pretty well, even if it feels like I'm not "in the groove", so to speak.  There are plenty of people balancing much more than I am right now, so I know it's "do-able".  It's just going to take me some time before I feel like I'm good at it. 

I think getting a little more clear on happenings in the areas of focus and what I've got going will help me going forward.  This is where things currently stand and reflect what I currently want to work on, I can take stuff off, add, but I think keeping it organized somewhere will help as well. 
FOOD:  Change Your Mind, Change Your Body (an audiobook); Meal Planning with Bountiful Basket bootie;  Logging Food eaten; Maintain right calories in to maintain weight.
FITNESS:  I have a schedule! (scheduled days not scheduled times, times are flexible)  MWF - Couch to 5k, and TTh - Yoga / Stretching.  Walking at lunch 3x a week, minimum.  7500 steps / day.  And eventually, back to the Whittle My Middle challenge.  Get a new Bod Pod (%Body Fat / Lean Mass composition) measurement shortly. 
FINANCE: We have a "Budget on Paper!"  Now to make sure we're following it and get it tweaked.  Get back to cash!  Prioritize wish list.

ORGANIZATION/ ORDER:  BigOven (meal planning, recipe software) 2: De-Clutter and Simplify!!  I've been picking an area or room and working on it with real attention to de-clutter and organize the space, meanwhile building a pile of things to Garage Sale. 3: Organize Now! A week-by-week guide to simplify your space and your life... (a book)
 There!  I feel better already!

Tuesday, March 16, 2010


FOCUS: Organization /Meal Planning / Grocery Budget / ... oh and Decent Dinners!

BIG PROBLEM:  We've been having a decent dinner only 1 or 2 nights a week. The rest of the week we are ala carte.  The kitchen is a wreck and I have no room to work..
BIG PROBLEM:  I'm grocery shopping 3-5 nights a week.
BIG PROBLEM:  I don't have a grocery budget currently, but if I did... It wouldn't be nearly as big as the spending has been over the last 3 months.  This needs to be halved... minimally and immediately.

As part of "FOCUS" more organization is needed in my life.  This organization should carry over to helping out with Finances...
I've started organizing the house.  I have a pile of stuff to garage sale and I've been going through a drawer, a shelf, a cupboard over the last couple of weeks and the stuff is looking better in areas.  This is ongoing and I'm making continuous progress... and the best news?  Lately, you can tell, that this has been happening.  There is a difference,  small right now,  but a noticeable difference.  The kitchen is looking better, too.

Good News!!! We HAVE a budget again.  I think I'm beginning to crawl out of my pit of denial.
I think Bountiful Baskets is going to help me out on a couple of levels.  Less trips to the grocery store trying to stay stocked up on good clean healthy eats which means less opportunities to throw a little something extra into the cart. which means SAVINGS at the grocery store in addition to the SAVINGS I get just buying my produce from the CoOp. 

Something I've decided to give a try is BIG OVEN.   This program organizes recipes, (you can even import a recipe from a website),  let's you set up meal plans with those recipes, and generates shopping lists based on your meal plan and what you say you have on hand when you are creating your shopping list. It also helps you organize your nutrition information for the recipe... a very very nice and necessary feature.  Set-up of this is going to be pretty labor intensive to get the recipes I want organized into the program, but there's a lot of stuff already there, so I can use some of their recipes.  Click here for a review ABC did of the program.
After using it for a few days I've ran into another BIG PROBLEM:  BigOven does not do the dishes or clean the kitchen, so I have had to pull away from learning / customizing the program to take care of these chores.  I'm still dealing with a learning curve, so BigOven is not a "tool" at this point... more of a "project" (like I needed another one of those. ;)

How It's Worked So Far:
I've done two shopping lists from it, or the equivalent 6 recipes... put together a couple of loose meal plans for and generated a shopping list... and took it to the store.  While there I saw some "other items" that would be good to make something with, and put it in my cart.  Then I took it OUT of my cart saying that once I got it on a "meal plan", I would come back and purchase it later.  I had items needed to cook actual meals, I got to cook actual meals and I've had fun doing it.  The planning time really pays off.  When I make sure to find planning time.  I'm still learning, so I'm a bit slow... but this all takes time and if I had more of that... I'd be screaming on this already.  So I expect to see real benefits after I've had it awhile.

Sunday, March 14, 2010

Weekly Weigh-In (#57) GOAL!!!!

Today I weighed in at 140.0!   On the money!  How weird is that?  
I just couldn't be happier!!!!  WOOHOOOO!!!!

Good Habits: 
Chewed sugarfree-gum for my sweet tooth.
Drank a half liter of water on the way to work and a 20 oz on the way home, every day.    
Drank 2-3 20oz bottles of Dasani while at work.  (Dasani is a nice healthy job perk.)
I went for three walks this week at lunchtime.  It was a little cold, but MUCH more tolerable than doing it in the heat of summer. 
I packed my lunch every day. This has become easy peasy...  I've become very good at planning and prepping so throwing it all in a bag in the morning, is like grabbing my purse before I walk out the door.

Still Needs Improvement - 
I managed to stretch one night for about a half hour and the short brisk walks at lunchtime, but I really want to be fit.  I want to be toned.  I want to feel strong.  I want to be flexible.  I want to have good endurance. I want this when I'm 60.  I want an active enjoyable retirement, one where I can put in a garden, go on a hiking trip in Peru, take a yoga class, explore Italy...

... A New Endeavor
My sister  Amy thinks we should run a 5K.  ... and I didn't say no.  (I didn't run either.)  We're thinking very seriously about doing the Couch to 5K program.  By the way, I get points for even considering doing this;  Running is NOT my thing, you understand.  However, truth be told Amy does all kinds of things that I want to do, so I really should reciprocate.  So this weekend I have put in some serious planning and figured out how to get training for a 5K, (did I just say that?) into my schedule. My C25K training starts today.... wish me luck! 

Now to Get On With My Healthy Fit Life!!

Saturday, March 13, 2010

My First Bountiful Basket

Isn't it beautiful?  This is the contents of my organic Bountiful Basket!!!!  I picked it up in Springville this morning.  I got there early, and was glad I did.  There were TONS of people there, and it's no wonder!  What a great deal! I got some Romaine Lettuce, Kabocha Squash, Pineapple, Cameo Apples(7), Oranges(6), Mangoes(4),  Kiwi(6), Fresh Dill, Potatoes(8), Asparagus, Eggplant, and Leeks.

I was like third in line, so I got to see the whole set up before people had really picked there stuff up. This picture was taken with my camera phone, but it's clear enough to give you a good idea of how amazing the whole thing is, remembering this whole thing is volunteer operated! They were super organized.

If you add in the produce I paid a little extra for... it looks like this!
This added avocados, green onions, cilantro, mexican limes(7) (same as key limes?), Jalapenos(4), Chipotle Peppers (smoky flavor)(4), Red Anaheim Chili Peppers (mild flavor), (10), an onion, garlic, and grey squash (a lot like zuchinni).

I'm trying to think through shelf-lives and come up with and prioritize recipes.  I've already got a couple of ideas for the Kabocha, there's a Coconut Butternut Squash Stew that I think the Kabocha Squash would go nicely in.  Then, since it's a Japanese squash, I though that a traditional recipe, Simmered Kabocha, would be good. But the squash will keep, and the leeks won't.  The one I found,  involves Sake (rice wine) and Dashi (fish broth). I'm game to try it.  (I plan to sample the simmering sauce before I put the squash in it).

So anyways, I have to give this some thought, or I'll be throwing a bunch of stuff out, and that would be a REAL shame!  I'm excited!!  How fun!!!

Sunday, March 7, 2010

Weekly Weigh-In #56

Down 0.8 this week!  144.1. 
This could have been better, but a had a night where I ate too much.  Still haven't recovered fully from it.  But everything is going the right direction. 
I did some measurements and inches are down from 5 weeks ago, significantly. 
I'll be back to fill you in! 

The big plunge...

Starting Weight 193.8
Week 1 194.2 - +.4
W- 2 190.2 - -4.0
W- 3 186.4 - -3.8
W- 4 186.2 - -0.2
W- 5 184.0 - -2.2
W- 6 184.5 - +0.5
W- 7 185.0 - -0.5
W- 8 183.2 - -1.8
W- 9 180.0 - -3.2
W- 10 183.2 - +3.2
W- 11 179.0 - -4.2
W- 12 177.1 - -1.9
W- 13 175.1 - -2.0
W- 14 171.6 - -3.5
W- 15 169.9 - -1.7
W- 16 168.4 - -1.5
W- 17 165.4 - -3.0
W- 18 161.9 - -3.5
W- 19 165.4 - +3.0
W- 20 163.0 - -2.4
W- 21 165.8 - +2.8
W- 22 162.0 - -3.8
W- 23 159.8 - +0.4
W- 24 158.0 - -2.7
W-k 25 156.4 - -1.6
W- 26 154.3 - -2.1
W- 27 153.9 - -0.4
W- 28 152.0 - -1.9
August 30, 2009
W- 29 149.9 - -2.1
W- 30 147.7 - -2.2
W- 31 147.1 - -0.6
W- 32 149.5 - +2.4
W- 33 151.3 - +1.8
W- 34 150.2 - -1.1
W- 35 150.8 - +0.6
W- 36 150.3 - -0.5
W- 37 149.1 - -1.2
W- 38 149.8 - +0.7
W- 39 150.1 +0.3
W- 40 156.3 +6.2
W- 41 153.3 -3.0
W- 42 152.6 -0.7
W- 43 152.6 -0.0
W- 44 150.7 -1.9
W- 45 152.4 +1.7
W- 46 153.0 +0.6
W- 47 152.3 +0.7
W- 48 150.1 -2.2

W- 49 147.5 -2.6
W- 50 146.3 -1.2
W- 53 151.0 +2.0
W- 54 149.3 -1.7
W- 55 144.9 -4.4
W- 56 144.1 -0.8
W- 57 140.0 lbs. Goal!!!!