Thursday, October 29, 2009

What Lies Ahead...

This week I'm going to need some encouragement for many reasons. I've spoken so many times about accountability. For me, it's HUGE. Without it I don't know how I would push through all that I do.


On Saturday I run my first 10 K. I've been training for it for a while now, but my fall down the stairs set me back a bit. It wasn't until 2 weeks ago that I could run without shooting pains going down my back. This week I pushed myself pretty hard doing 2 a day workouts. Weight lifting on my upper body in the mornings and running in the evening. Today I ran the longest distance of 5.25 miles in 55 minutes. My goal is to run the full 6.2 in 60 minutes. But I will need some encouraging!



The second part of encouragement that I will need comes 3 days after my run. I'm having surgery and part of the recovery consists of me not lifting over 5 lbs for 8 weeks. I have not taken off more than 4 days off of working out in over 1 1/2 years - including when I hurt my back. So I'm praying for God to give me a peace of mind about all this.



This being said, my posts will change to healthy recipes, maintaining, and other healthy tips as well. Once I'm all healed up and moved into our new home in December I will be doing P90X once again!

Don't forget to take a look as what Sandy and Debbie have to say today on their Fitness Friday Posts!





Thursday, October 22, 2009

P90X Review

I’m telling you up front that this post goes hand-and-hand with Sandy’s at God Speak’s Today. She has just started P90X with her husband, and I on the other hand have just completed it!

Well for the last 90 days I have done P90X (hence the ‘90’ in P90X). Actually… I’m on my final week and I’m choosing to run all week because I’m out of town and training for a 10 K. But I would have done it if I was home, and what I can remember from the DVD’s I can still do here. Yep, I can remember a lot about those DVD’s since I did them so much. Especially the abs ripper!

Now before I go into this I want you all to remember that before beginning P90X I had done Jillian Michaels’ Making the Cut no less than 10 times, I was doing numerous spin classes a week, running 2-3 miles twice a week, among many other things. So, I was not going from being “out of shape” to “hard-core” training. With this being said if you have been working out regularly this is more than doable for you to do! The guy on the video shows you a least 3 different ways of doing the exercises.

I love it that you can choose which program you want to do: Classic, Doubles, and Lean. It uses the same DVD’s of course but just in different order, and Doubles is actually doing it twice a day – and I just want to know what Mom on earth has time to work out 2+ hours a day. So, I did the Classic.

Muscle confusion: That’s exactly what it does… It confuses your muscles so that they don’t get used to what you’re doing to them. I completely agree with this concept 100%.

Now, a 90 minute yoga session I do NOT agree with. When he’s telling me to “clear my mind” all I could think about is “What are my kids getting into?” I’ve only done it twice and lasted 30-45 minutes each time. Now when yoga day comes up I make it my running day, or just an “off” day.

I can’t really say anything poor about the rest of the DVD’s. I liked all the rest of them… some more than others of course. Unlike my friend Sandy (whom I adore) I like Kenpo. I mainly like it because I used to teach kickboxing when I was in college – so it was like reminiscing for me! I also always looked forward to Plyometrics day because I knew I would get a great workout from it. I can tell you that everyday that I did plyo my legs were so the next day! Same goes for the days that I did legs and back.

I also forgot to mention that for the first 3 weeks of the program I used a resistance band instead of a pull up bar. I personally think the pull up bar made a huge difference for me on the “back” days. I could not do a pull up prior to this, but I can now do 1. I know that it’s only 1, but I could never do one before!

Once I thought I was getting into the groove of things after week 4, they went and changed some things in week 5. This is where I did what I thought was the hardest work out of the bunch. Chest, Shoulders, and Triceps… It’s killer. I could do it, but it was hard and my arms were shaking by the end of it. Now also keep in mind that when I say I can do it, this mean I do 15-2o reps of pushup, only 6 of some pushups, and I can NOT do a single arm pushup at all unless I'm on my knees!


I didn’t do the nutrition aspect of P90X, I just did what I normally do in my every day “fit” life. I eventually do want to try it once my family gets settled into our new house in December. But by doing P90X I lost an ½ in – 1 in all over my body. My shoulders and arms are more toned. My husband says my thighs look more toned (this is my “trouble” spot), and my abs are a little more defined. It’s funny because on the days that I did heavy lifting I would weigh around 132 lbs and on the easier / more cardio days I would drop back down to 129 lbs. This tells me that my body was working on it’s muscle like it should be.

Another positive from doing P90X is that it helped me develop more stamina for running outdoors. I can run all day long on the treadmill, but outdoors is usually a whole new ball game. But after the first month of P90X I started running 2-4 miles outside and loving it. I surprised myself the first time I did it without stopping at all!

I really like it. The workouts are long. But as you do them you get more familiar with them which means you can start while Tony Horton’s still talking or giving a demo. It was a big change from me doing Jillian Michaels’ 20 minute Shred DVD’s to doing 1 hours DVD’s. You just have to decide if it fits your lift style.

I will be doing it again here soon. Because I am known to run a good thing into the ground… Like I said before, I did Jillian Michaels’ Making the Cut 10 times and it’s supposed to be a 30 day thing!

So there you have it… My insights into P90X. If you haven’t already go check out what
Sandy said about it.

Don’t forget to look at
Debbie’s Fitness Friday Post!



Thursday, October 15, 2009

Dear Noah & Avery

Today's Fitness Friday post is a bit different. I have been trying to change the way that I look at getting fit in healthy lately because somewhere along the way I began doing things for the wrong reasons. Don't get me wrong, the "body image" things has always been a struggle for me, but after I had my two beautiful children I knew that I had to be a good example for them.

As a mom I never want to see my children to go through the hurt and pain that I have gone through. I know that I can't protect them from everything, but I know I will certainly try! I have learned a lot from my mistakes, as I know that they will in making theirs when the time comes. But as for now, I've written them a letter that will hopefully give them a little insight in what my lie ahead for them.



Dear Noah and Avery,

Those smiles, laughs, your tears, and loving hugs and kisses. Being your mother is the best gift I have ever gotten! I loved you both before I ever laid eyes on you.

Not a day goes by that I don’t tell you how proud I am of you and how much I love you. You both have blessed my life in ways that I can’t even express. Since the moment that you came into this world I vowed to protect and love you at all cost.

This world has so much to offer, but also so little at the very same time. There are going to be people in your lives that talk poorly to you, that make you feel bad about yourselves, that put wrong ideas into your head, and that will try to make you give into peer pressure. When this happens I want you to listen to God… Listen to your heart and know that I am always here for you.

God made each and every person unique in their own way. Don’t try to be someone that you’re not. You will never look like another person, you will never be anyone other than who God made you to be. You are an original – you are one of a kind. And I want you to know that you are amazing in every quality and characteristic that you possess.

Respect yourself and the body God blessed you with. Be a leader, not a follower. Have your own ideas and your own mind rather than filling it with what you think others want you to do. Fill yourself with love, laughter, and joy. Surround yourself with positive people who will be life-long friends. Jealousy is a weak quality that hardens the heart. I pray that you will have no desire to compare yourselves to others, and realize that it’s not just you who is unique but that it’s everyone that God created. Instead have the ability to look and admire the beauty in others.


This letter is to give you guidance as to what may lie ahead for you. I have been there, as a child, as a teenager, as an adult, and as your mother. I have wasted so much of my time worrying about being or looking like someone that I’m not, all while losing the focus on my inner beauty. Never lose site of the real you, for you are a gift from God. There is no other like you!

I love you with all my being and always will.


Love,
Mommy


“You were bought at a price. Therefore honor God with your body.” 1 Corinthians 6:12

“The acts of the sinful nature are obvious: sexual immorality, impurity and debauchery; idolatry and witchcraft; hatred, discord, jealousy, fits of rage, selfish ambition, dissensions, factions and envy; drunkenness, orgies, and the like. I warn you, as I did before, that those who live like this will not inherit the kingdom of God.” Galatians 5:19

“After all, no one ever hated his own body, but he feeds and cares for it, just as Christ does the church.” Ephesians 5:29

“…The Lord does not look at the things man looks at. Man looks at the outward appearance, but the Lord looks at the heart.” 1 Samuel 16:7




****** There are other wonderful women talking about this very same subject. Go check out God Speak's Today & Heart Choices


Thursday, October 8, 2009

Beauty Is Not How Skinny You Are!

I know last week I said that I was going to post on recovering between workouts, but I'm saving that one for another time.

I have always had the battle of not liking me for me. I have recently had a dear friend tell me to try to see myself as God sees me. As I read her words, I struggled... and then cried. How, I kept wondering... How???

Then I kept thinking, why can't I just love myself for who I am and the way God made. Why can't I ever be satisfied with what I've already accomplished instead of reaching for what seems to be the "unreachable!"

Let me just say that I love being fit and healthy and I will continue on this journey for the rest of my life. But I have to change the way I view myself and thanks to my friend I am trying to get to that place. I can honestly say that I have never in my life "loved" myself, or felt "unique" in any way. Now, that it exactly what I'm trying to do. For me, this is 75% of my battle!



Friday, October 2, 2009

Recovering After an Injury



I have been an athlete for as long as I can remember. I grew up playing softball and basketball where I encountered many jammed fingers, shin splints, scrapes, bruises, fractured ankles, and many sprained ankles. I started working out and hitting the gym in collage. About 2 years later I was in a car accident where I suffered back and neck injuries, and then less than 24 hours later I was in another one which damaged my next even further. One thing that sticks with me while seeing many doctor’s was them saying, “You’re lucky your body’s in such good shape or your injuries would have been much worse.” Of course I was grateful that nothing was broken, but it still called for a ton of recovery time, which I feared would set me back in my workouts (I was doing Body For Life at the time). I was told that I couldn’t lift ANYTHING!


I let my body rest and recover for about 2 weeks before I slowly worked my way to walking at a fast pace and eventually to running. I’m not much of a swimmer, but this was highly recommend by the doctors so I tried it just to get my heart rate up… trust me, swimming is NO joke! I was still itching to start lifting, but I physically couldn’t do it because of the pain, so I start doing things like yoga and pilates until eventually I could begin lifting again.


I’m saying all this because I have recently injured myself. If you didn’t read my last post, I took a spill down some stairs. I ended up bruising 4 vertebra – causing one to be a bulging disc. I have a deep tissue bruise, along with a hairline fracture in 1 rib. Let me just say that the pain that I was in was far worse than the labor pains that I had with my 2 children! But I am SO grateful that nothing was broken! My husband laughed at me while I was flat on my back in the ER saying, “How on earth am I going to take care of the kids if I broke something?” and secondly, “How am I going to be able to workout?” Yes… those were my first 2 questions!


Needless to say, I was told to take time off from working out. Then recommended 1-2 weeks depending on how well I felt. Well on Monday (3 days after the accident), I got the itch to try to run and was told NO WAY. So, I promised the doctors and my husband that I would wait until Wednesday. So I popped in one of my P90X DVD’s – I was only able to do ½ of it without having pain, so I stopped and decided to run on the treadmill to see how that would go. I was able to run 1 mile without having any pain at all – I was shocked. So, I thought it was be a good idea to try to jog outside to meet my husband and kids at the local park. I made it about ½ mile before I got stabbing pains in my lower back dropping me to my hands and knees.


My point here is to give your body the proper time to recover after an injury. I am a VERY stubborn and hard-headed person (It runs in my family). I mentally think I can do all this, so when I try and realize I can’t I begin to freak out. I’m scared of losing everything that I have worked so hard at. So, I did some research…


First of all, before you do any exercise after an injury, it's wise to get the approval and recommendations of your doctor. Follow their recommendations for when you can resume exercise, how much and what type of exercise is best.


Detraining in Fit AthletesThe reasons why deconditioning happens (what happens to your body when you stop working out on a regular basis) are becoming more clear thanks to several research studies focused on aerobic fitness. In one study, well-conditioned athletes who had trained for a year stopped exercise entirely. After three months, researchers found that the athletes lost about half of their aerobic conditioning.


Detraining in Beginning AthletesThe outcome is much different for new exercisers. Another study followed new exercisers as they began a training program and then stopped exercise. Researchers had sedentary individuals start a bicycle fitness program for two months. During those eight weeks, the exercisers made dramatic cardiovascular improvements and boosted their aerobic capacity substantially. At eight weeks, they quit exercising for the next two months. They were tested again and were found to have lost all of their aerobic gains and returned to their original fitness levels.


Detraining and Exercise Frequency and IntensityOther research is looking at the effects of decreasing training level, rather than completely stopping all exercise. The results are more encouraging for athletes who need to reduce training due to time constraints, illness or injury. One study followed sedentary men through three months of strength training, three times a week. They then cut back to one session per week. They found that these men maintained nearly all the strength gains they developed in the first three months.


If you stop exercise completely for several months it's difficult to predict exactly how long it will take you to return to your former fitness level. After a three-month break,it's unlikely that any athlete will return to peak condition in a week. In some athletes it may even take as long as three months to regain all their conditioning. The time it takes to regain fitness appears to depend on your original level of fitness and how long you've stopped exercise.


http://sportsmedicine.about.com/od/tipsandtricks/a/TrainThruInjury.htm


It was nice for me to see that I can easily maintain by working out 1 time a week until my body is healed. Giving your body enough time to heal and recover from any kind of trauma is essential. If you begin too early, or do the wrong type of workout you can set yourself up for reinjury, or prolong your recovery time even further.


Next week I will be posting on giving your body recovery time in between workouts, which is just as important! Stay tuned on Fitness Friday…


Don’t forget to hop on over and check out Sandy at God Speak’s Today, and Debbie at Heart Choices!