“How to take your workout to the next level”: Weight-Loss Diary

Written by: on Friday, May 18th, 2012

 

woman stepping on scale

The scale hasn't been moving much lately...but I did lose a pound!

Morning: The scale budged. A smidge. I’ll take it but I don’t trust it. 203 is today’s weight. I’ve been getting on the scale every couple of days hoping to see some movement. After all, the rest of me moves a lot.

I’ve gotten some reader advice and support that I am grateful for! (more please!) Allison suggested short bursts of high intensity instead of more steady duration to shock the system that appears to have gotten quite used to sweating steadily for a solid hour. I sure like that advice because I am up to 60 minutes a day! So, today I have planned sprints on the treadmill.

My plan: My machine is a sluggish old work-horse that takes a bit of time to reach speed so I am not going to pay attention to distance. I am going to set the speed to something challenging like 9.0 mph—and do 30-second sprints with a 30-second rest and leave it running (I know, this is dangerous to do!) so I will (carefully) hop on and off.

I am going to do 20 minutes of this and then a sustained slow run for another 20. I will finish my cardio with 20 minutes on the elliptical. And instead of vacuuming or doing any laundry (we have plenty of clothes, really) I will squeeze in 20 minutes with weights. I just got a new kettlebell that needs to be broken in.

Afternoon:  Allison has the right idea! I set out to do an

woman running on a treadmill

Sprints! Now that's the secret to an INTENSE workout!

interval workout that was IMPOSSIBLE!  I LOATHE to admit I can’t do something, but at 9.0 mph I could barely keep up with the belt on the treadmill and actually feared for my life. Or at least my limbs. I was dangerously close to being zipped off the back of the treadmill and breaking a leg. Now that would really interfere with my running. And 20 straight minutes of sprints?  Clearly, I had no idea what I was signing myself up for. That was near undoable. So, within the first minute I had to reevaluate my running capabilities. I ended up doing 20-second sprints at 7.0 mph with 20-second rest.

The first 2 minutes, my heart rate didn’t really zoom up with the sprint. I would recover rapidly during the 20-second rest for the first 5 minutes. By minute 9, I wasn’t sure I could go on. I was quite literally 20 seconds at a time after minute 10. I made it to 18 minutes and just couldn’t find it within me to make it to 20.

Afterward, I felt spent. It was awesome. And today, sore legs to boot. Yeah Allison! Thanks for the advice.

Can’t wait for my next interval workout.  I will make it to 20 minutes!  Or maybe I will try 8.0 mph.

 

 

 

 

Who else needs to see this? Share it now.
Facebook0Twitter0Pinterest0LinkedIn0Google+0Email

“What a real-life home gym looks like”: Weight Loss Diary

Written by: on Monday, April 30th, 2012
What a Real Home Gym Looks Like

My home gym doubles as a playroom (hence my daughters' drawings on the walls!), which is the reality for most people!

You want to know what a real home gym looks like? Well, for one thing: it usually doubles as another space (some people have it in their basements, by the washer and dryer; others have it in their dens; and some—like me—have it in the kids’ playroom). But … here’s mine! Cardio Central. Pumba, ever faithful workout partner, is lurking in the corner too. He stares at my feet whether I am on the treadmill or the elliptical. I have to pick my way through a floor littered with toys to get to my equipment. (Note to self: my girls have too many toys!)

But it doesn’t matter what the room looks like; what matters is that you get your butt there to do your exercise. If it’s not motivating, then you won’t want to step foot on the equipment!

Do you have a home gym? Tell me how you get motivated (and stay motivated to work out there); write to me at melissa@valerielatona.com.

Our treadmill is a free hand-me-down. Actually, we are the 3rd to house it. I am grateful for it in ways I never thought possible. Husband has had to repair it and jerry-rig the top back on. Sometimes, it doesn’t smell right. Every step could be its last. I have my eyes on a new one. It’s over $1,000. To save and prepare, I have been charging myself $3 each time I step on it. As it nears its demise, I started charging myself $3 to get on the elliptical too. The girls even pay 25 cents to use the equipment! I have almost $250 saved so far. Today, the self-imposed usage fee goes up to $5 because I am afraid it is going to quit before I am ready!

I am still on my quest to be a contender in a 5K race in May. May is tomorrow! I need to step up my training schedule. It seems I need to do more “suffering”…but it definitely pays off!

 

Who else needs to see this? Share it now.
Facebook0Twitter0Pinterest0LinkedIn0Google+0Email

“Finally…making progress!” Weight-Loss Diary

Written by: on Wednesday, April 25th, 2012
Junk food in garbage

Sorry, the inside of my garbage can is not pretty! But my advice: just throw out the stuff that you can't stop eating. And then, don't buy it in the first place!

I’m avoiding the scale. Probably the pressure of this blog. Of everyone in the whole wide world knowing when I falter. Even so I’m feeling pretty good. Stronger even. Smaller. My eating has been encumbered by M&Ms. I used to call them “power pills” when I thought that turning to chocolate in times of stress was unavoidable. I now accept that it is avoidable. Why oh why do I buy them in the first place? Shouldn’t I just throw them out?

… Done! That wasn’t as hard as I thought it would be.

Lauren from Foodtrainers advised stepping up my exercise. Last week I hit 200 minutes of cardio. I feel the difference. Yesterday was a full hour. 30 dreadful minutes on the treadmill followed by 30 on the elliptical.

picture of home treadmill

My home treadmill with my daughter's picture front and center.

My youngest daughter drew me a picture that I keep on the treadmill. It’s of flying horses and I continue to try to feel like one of them when I run. I don’t feel like a flying horse though. Not even a trotting donkey. But her drawing helps me focus on why I am on the thing to begin with.

When my girls exercise (activity is on their daily chore list) and decide to use the treadmill they call it “riding the treadmill.” As though it’s fun. As though it belongs in an amusement park. Does that mean I am doing something right with them? That they actually think exercise is fun? Or are my kids just a bit daft? I’m hanging on to the first. They think exercise is fun and I need to keep up the ruse. Time to go “ride” the treadmill.

 

 

Who else needs to see this? Share it now.
Facebook0Twitter0Pinterest0LinkedIn0Google+0Email