Live To Win!
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iFit Workout, Becan, Mexico
August 27, 2015
Day 2 of my journey 🙂 Today I added just a tiny bit of mileage past 1 mile. I ended up completing 1.26 miles today, following my walk-run-walk program. Today was a hectic day and usually I put my workouts towards the back of the day (hence why I ended up not doing them!). But today I did it as soon as possible so that nothing could get in the way. Below is my graph for my workout.
The scenery was very shady with visions of some of the Mayan structures in view. Most of the map was through a park like setting. It’s really nice to do these workouts when you have a tablet as part of the equipment and you can watch photo slides of the different areas. My times are slow and once I get up to speed I will post them. I have to remind myself it’s all about the baby steps in the right direction!
iFit Workout and Run Disney Information
August 26, 2015
Well I am back at it! I am going to post my workouts as I prepare for a 10k run at Walt Disney World in April, 2016. I am starting at ground zero. Literally! I haven’t done any jogging since my back surgery 5 years ago. Most of my training will be using NordicTrack’s X9i incline trainer. I am following the Jeff Galloway training program, which consists of a run-walk-run program. He writes many of the training programs to help Walt Disney participants complete their 10ks, half-marathons or full marathons. Here is an example of his training workouts for some of the upcoming races at Walt Disney World and Walt Disneyland (training).
So today I just did a very easy 1 mile workout. The workout I chose took me around the the Pre-Columbian Maya walled city. You can click on the link under the photo above for more information. The route was very scenic and relaxing. It consisted of views of some of the Mayan ruins and the white sandy beaches and beautiful ocean. My legs were wondering what the heck was going on as I picked up a short jog here and there to get back into the swing of things. Below is a chart of my workout showing the incline and elevation.
All in all, I’m glad I now have a challenge to works toward. Here is the race information for the Walt Disney World Star Wars Events. Check out the rundisney.com site and you can find other races, not only on the east coast, but on the west coast as well. If anyone here is preparing for one of these events, your feedback is greatly appreciated.
Moving it forward…..
June 14, 2015
The statement above is one I have been asking myself for way to long. I have not been doing what I need to do to be closer to who I want to become. I have been doing just the opposite! I started this blog to hold myself accountable on my journey to a better life…… physically, mentally, and spiritually. I need to lose weight and have procrastinated to the point I have gained weight. Mentally the only reason I am not stressing or going out of my mind is because I have changed my sleeping pattern to staying up all night and sleeping during the day (so peaceful at night, but so wrong to do!). Spiritually is probably the only area I have come close to making some changes. I have been reading my daily devotionals and Bible readings on YouVersion. However, I can’t say that I am really grasping what I am reading. It is like I am just going through the motions, which really does not bring me closer to God, my higher power.
So where do I begin? I always answer this with one baby step at a time. Getting back on track and/or making changes in your life requires small steps to adjust to the changes. That is not to say that some people have not had to make drastic changes overnight or in a short time frame. I just lost my mother-in-law about 5 weeks ago. The moment of her death, life changed, especially for my husband. Some changes are sudden, but when you have changes that you can space out, one day at a time is the best thought process to put into action.
So that is what I am doing. Taking it one day at time….baby steps along the way, to get back on track. I am going to use the fantastic treadmill I have, eat clean as often as possible, read my bible daily, and journal here about my feelings, my workouts, my regrets, my accomplishments and all. This may be boring reading for some, and I accept that. This is for me and anyone out there that may relate to starting over or are on a journey to a better life.
If you have a blog about getting back on track with life’s goals, let me know and I will follow you. It’s great to have a support system! Wish me luck as I get off the bench on this journey I had started awhile back. It is time to move forward and get my life back on track.
Workouts 5/25 – 5/31/2014
June 2, 2014
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Well this week didn’t start off well. Sunday was my rest day and as I stated in my last post I lost 2.5 lbs. Monday (Memorial day) was suppose to be my leg day and I procrastinated all day til the day was over and the workout was not completed 😦 Therefore, I told myself that tomorrow (Tuesday) was going to be a bitch because I was going to have to add the missed workout on top on the days workout planned! So Tuesday is going to look like a long workout because, well, it was! On my weigh in on Sunday, 6/1, I lost 1 lb. God, the pounds coming off are moving so slowly!!!!!!!!!! I need to remind myself not to put a lot of value on the scale and to go by how I feel and I can definitely say I feel stronger. I feel it but I can’t say I see the results yet. I guess the weight loss would be one of the results that is paying off, but my diet is also a big part of that. I am eating really clean. Drinking lots of water!! Fruits and veggies have become my friend. I can say I have cut out sugar and pretty much decreased my sodium intake substantially. You can do all the training you want but if you don’t eat right, you will never see the benefits of your hard work in the gym. Exercise and nutrition go hand in hand. Got to do them both!!! So here is my workout for the week. Pretty much the same as last week with some few changes.
Oh, by the way, after completing this weeks workout I will have completed Phase 1. Next week I enter Phase 2 which bumps me up to training 6 days a week!!
Sunday: Day Off
Monday: Procrastination Day!!!!!! Zippo done
Tuesday: Legs (missed workout from yesterday!) Back/Biceps ( 3 x 10 – 15 reps, 45 sec rest between sets)
Legs: 6:40 pm
Leg Extension
Plle Dumbbell Squat
Dumbbell One-Legged Deadlift
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises
Legs Completed: 7:17 pm
Back/Biceps : 7:23 pm
Wide Grip Seated Rows
Wide- Grip Lat Pulldown
Seated Cable Rows
Smith Machine Bent Over Row
Alternating Dumbbell Curls
Incline Dumbbell Curl
Alternate Hammer Curl
Back/Bicecps completed: 8:10 pm
Wednesday: Chest/Triceps (3 x 10-15 reps, 45 sec rest between sets)
Pushups (modified)
Incline Dumbbell Press
Dumbbell Flyes
Decline Dumbbell Flyes
Decline Close-Grip Bench to Skull Crusher
Lying Tricep Press
Tricep Dumbbell Kickback
Standing Dumbbell Triceps Extension
Cable One Arm Tricep Extension
Cardio: 40 min on incline trainer
Thursday: Legs (3 x 10-15 reps, 45 sec rest between sets) ( Almost didn’t get done was tired and irritated)
Leg Extensions
Plle Dumbbell Squats
Dumbbell One-Legged Deadlift
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises
Friday: Shoulder/ABS (3 x 10-15 reps, 45 sec rest between sets)
Seated Dumbbell Press
Back Flyes with Band
Front Dumbbell Raises
Arnold Dumbbell Press
Side Lateral Raise
Seated Bent-Over Rear Delt Raises
Crunches
Lying Leg Raises with Stability Ball
Oblique Crunches (Floor)
Saturday: Day Off
The first four weeks are done!! I made it through Phase 1. In the original workouts there are lunges and hyperextensions for the back. Since I have bad knees (5 surgeries) and a bad back (Double low back fusion) I have to side step these exercises and look for alternate movements. Go to bodybuilding.com and look up Jamie Easons LIVEFIT workout for the EXACT workout plan.
Workouts 5/18 – 5/24/ 2014
June 2, 2014
This week went well. At my weigh in I lost 2.5 lbs. Yay!!!! Made it through week 3 of my program. This week was tough because it had me weight training five times during the week. There were moments of procrastination, but I pulled myself together and got through it. Once again the workouts below are 3 sets of 10 to 15 reps. I have a home gym and this is where I train. Some of the exercises had to be modified since I didn’t have the equipment. You can find this workout on bodybuilding.com, Jamie Easons LIVEFIT program.
Eating plan is still the same. I try and stay between 1200 – 1500 calories. On days I am not training I stay closer to 1200. The coconut water, to me, is not very tasty. I’m still drinking it because I know it is good for me, but I drink it fast to get it down. Some of you might like it. I’m just struggling with it. Chia seeds are my favorite. The fiber content is great and I love sprinkling it on yogurt.
So below was the workout for this past week……….
Monday: Legs/Calves (3 sets x 10 – 15 reps) (45 second rest between sets)
Leg Extensions
Wide Stance Barbell Squat
Lunges
Dumbbell One – Legged Deadlift
Lying Leg Curls
Seated Calf Raise
Standing Calf Raises
Tuesday: Back/Biceps (3 sets x 10-15 reps) (45 sec rest between sets)
Wide Grip Seated Rows
Wide-Grip Lat Pulldown
Seated Cable Rows
Hyperextensions (back extensions) on stability ball
Alternating Dumbbell Curls
Incline Dumbbell Curls
Alternate Hammer Curls
Wednesday: Chest/Triceps (3 sets x 10-15 reps) (45 sec rest between sets)
Push Ups (m0dified, my upper body strength is still not the greatest right now)
Incline Dumbbell Press
Dumbbell Flyes
Decline Dumbbell Flyes
Lying Triceps Press
Tricep Dumbbell Kickbacks
Standing Dumbbell Triceps Extensions
Cable One Arm Tricep Extension
Cardio: 30 min Treadmill, 15 min Bike = 45 min Cardio routine
Thursday: Legs (3 sets x 10-15 reps) (45 sec rest between sets)
Leg Extensions
Wide Stance Dumbbell Squat
Dumbbell One-Legged Deadlift
Lying Leg Curls
Seated Calf Raises
Standing Calf Raises
Cardio: 30 min on bike
Friday: Shoulder/ABS (3 sets x 10 – 15 reps) ( 45 sec rest between sets)
Seated Dumbbell Press
Back Flyes With Band
Front Dumbbell Raises
Arnold Dumbbell Press
Side Lateral Raise
Seated Bent-Over Rear Delt Raise
Crunches
Leg Raises With Stability Ball
Saturday: Cardio Day
01:06:00 walk/jog on the incline trainer
Weigh In: -2.5 lbs
