Wednesday, February 22, 2012

A Break

I realized last Wednesday that I needed a break. 

(I used to love this show!)

I've been working out 5 to 6 days a week since November. (4 to 5 days before the months before that). Several days a week, I work out 1 1/2 to 2 hours. Have been also been doing physical therapy for the shoulder about 8 weeks. On top of the 2 days a week, I teach Zumba. I was starting to get worn out...

So, I attended some great black history events - Wednesday, Thursday, and Friday. Instead of coming back home and working it out...I got some extra rest. I canceled my (final) physical therapy appointment and rescheduled it for this week.  

Saturday I got up early and did 24 Lift and ran 2 miles. Sunday is usually my rest day and I indeed rested. Monday I skipped the workout and did laundry, cleaned my room & car, reorganized part of the basement.

It was just what I needed! I feel great. 

I probably wouldn't have taken the break if the Urban Hiit Fiit gym challenge had continued on instead of breaking at the 6 week point. So, I think this is something I am gonna continue to do every 6 to 8 weeks for the rest of the year - take a break - a reduced workout schedule for a week and then back at it! 

I know it's critical to give my body a break from time to time. Over training can cause burnout - mental and physical.  

I've been reading Daily Word for Weight Loss. I ordered the book in November...accidentally shipped it to my graduate school friend who still works at the university picked it up for me & then proceeded to take FOREVER to send it to me. I was frustrated as I had planned on starting to use the journal in the new year. But, when it arrived last Wednesday I was delighted to find it's not date specific...

I love the positive and inspired words, prayers, and meditations it provides.

Here's a part of today's entry "Goal"....Feeling good mentally, emotionally, and physically requires an investment by me. So I set goals that keep me moving in a positive direction.

Wednesday, February 15, 2012

Is It Wrong?

That I attended a networking event at work PRIMARILY because I knew there would be healthy snacks....

I was STARVING! And I forgot my healthy snacks at home...

So....I happy ate strawberries, grapes, carrots, zuchinni, and cucumbers (skipped the dip)....and made a few connections...

LOL...Maybe it was...Maybe it wasn't :)

Tuesday, February 14, 2012

YeeHaw (137.4)

Saturday was the end of the 6 week challenge I participated in at Urban Hiit Fitt....

I really love working out there. Every day - every week there is a new challenge. A class might entail suicides, running up and down a hill, kettlebells, TRXs, dumbbells, sandbags, punching bags, bosu ball or tires. But never in a combination that is too familiar. I work out there 5 days a week.

I am ecstatic! I lost about 5 to 7 pounds these last 6 weeks. I wasn't expecting to hit 137 this week - with my hurt shoulder I haven't been able to work out as hard as I could if it were normal/healed. 

Saturday morning...I got up EARLY to Zumba! A friend (a fellow Zumba instructor and my former personal trainer) invited me to a Zumbathon. We Zumba-ed for an hour and half! It was a blast. About 6 other girls joined us. 

One the girls instructing is part of a special populations project that was first piloted here...She herself has special needs - she's in a wheelchair - missing her legs. I have so much to be grateful for! There is no excuse to find a way to keep it moving and stay healthy....

(This is an off week at Urban Hiit Fitt - so) Yesterday I went to PoleWorx...I have been underwhelmed with this place. I had such high hopes. I don't care for the location..I don't feel very secure there - in terms of my physical safety and the condition of the building (I work full-time as a professional liability underwriter - the whole time I'm there I'm thinking about how to make this place less risky...I mitigating risk and I'm not on the clock!!!!). The classes are okay...One of the instructors is subbing for another and it shows, another instructor recently moved back to KC after a failed relationship --- and is always bringing that up in class, and the pole class is a free for all - we don't learn moves in a pattern or in a routine - just whatever, however, whenever the "instructor" has a free moment.

So, I just had an epiphany. Why am I working out there? I don't really like it or love it. Some classes I don't feel are challenging enough - others I'm not happy in I'm not challenging myself enough. I'll spend this week off working on some Zumba routines for class.

Another six week challenge starts on the 20th, I can't wait! If it was closer to home and a bit cheaper I would keep working out there all year round. I had decided to sign up for another 3 months once I am done...But, I will do this challenge and then get back to working out at the 24hours - adding variety by walking in the park and training to run in a few 5ks. 

Happy Valentine's Day!!!!! (Welcome new followers!)

Thursday, February 9, 2012

Quality Over Quality

Maybe it's because I finished the fast (with the rest of my church)....and spent that time being more focused on being more disciplined physically (and spiritually, too!). Maybe it's because through fasting...I ate very, very well...plenty (actually only) of fruits, veggies, nuts and seeds. AND, I felt good...worked out 1 to 2 hours 4 to 6 days a week...with no dip in energy. Maybe it's because my co-worker (a male) noticed my skin looking clearer while fasting. Maybe it's because I'm seeing results on the scale after seemingly stalling for several weeks...Maybe it's because I was repulsed by the stories of plink slime...

Or, maybe its because I finally saw Food, Inc.

But, I want to take my healthy eating to yet another level!

Weeks ago I read this article...and I found myself already doing so many of the 15 recommended things...1. Drink water with lemon: check 2. Listen to your hunger: check 4. Eat a Salad Every Day: check (I do this pretty much every day...easy way to get my veggies in) 9. Add protein to every meal: check (for all of my major meals..I generally do that) 10. Don't drink alcohol standing up: check (actually, I don't drink at all) 11. Watch your carb serving sizes: check 12. Choose Greek Yogurt: 14. Ditch sugary drinks and sodas: check

I was so frustrated after reading the article I reached out to my dietitian. What more do I need to do? I felt like I was doing mostly what was right...I try to avoid foods with high fructose corn syrup, I try to pick foods with simple and natural ingredients, etc...etc...etc...

When I first started to eat healthy, every week - every month I would find some way to make the choose even better. For example, I started eating more salads (mostly romaine lettuce). Then I started mixing my romaine lettuce with a spring mix. Then I started mixing my spring mix with spinach leaves. Now I feel like I mostly eat really well (I could improve on the veggie front). But, I must admit my eating was very, very well on the fast...I tried different veggies and fruits...different recipes and different combinations. I think that's what I have been missing.

So, here's my challenge to choose quality over quality. Try different things, different combinations, and new recipes. Pay more attention to the sourcing of the food I eat outside of the home. Take advantage of the fresh fruit and foods at the farmer's markets (I go to the farmer's markets frequently on the weekends in the spring, summer, and early fall - but I usually buy flowers, jewlelry, and other goodies....). Eat a meatless monday once a month. Shop regularly at Trader Joe's. (KC FINALLY has one and even though its' a drive its worth going to for the selection).