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“It’s a tough thing for people to accept – but the smaller the rate of fat loss – the longer you can keep losing fat without a plateau and the easier it is to keep it off.” – Alwyn Cosgrove

Recovery Walk (w/ dog): 40 mins, approx 1.5-2 miles. I walked the route that I want to start my running plan on. Pretty well lit, straight out and back about 2 miles.

I was supposed to meet MN at the Alumni gym at 10 am. She texted me at 930 asking for a raincheck and to meet Monday for the spinning class we want to check out. I was already dressed and was on my way, but damn if I wasn’t a-o-kay with the bailout.

My body was tired and achey, I felt headachey and dehydrated. So…I just chilled out. I hit the couch, ate pizza and wings and pretended like I was watching football when “football was watching me” as a friend likes to say.

I was craving pizza and I just went ahead and ordered it and it was LOVELY!! Not beating myself up but I’m going to allow myself that cheat day and get back to business tomorrow. My cycle is about to start so I see the headaches, sweets and hunger are a part of that. I love getting my cycle because it seems like I burn a ton more calories.

I spoke with one of my mentees and learned that she lost 75 lbs on weight watchers. What a great/inspirational story. She looks great and I never would’ve guessed she was heavy at some point. My only fear is my reaction to the part of her story that took 1.5 years. I guess I am lying to myself that I am not trying to lose as much as possible as fast as (healthily) possible. But I know that the way I did it last time didn’t work, and the way I’m doing it now (slow, steady, total change in habits and lifestyle) will.

Tuesday is my WW weigh-in and though I’m not really changing habits or anything, the thought of that IS keeping me somewhat accountable 🙂

This week’s goals:

Mon: Spinning

Tues: Cardio + Weights

Weds: Spinning or Cardio

Thurs: Rest Day

Fri: Cardio + Weights

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I got up and took the dog for a long walk into town so I could hit the Dunkin’ Donuts. Don’t worry, all I got was coffee, a huge one, but I needed it! We walked slow, but it was a nice morning to meander. And coffee seems to cut/curb my appetite a bit. I know the cream in it is horrible, but hey..one step at a time.

Food Log 10am Huge Coffee
1pm Veggie Quiche & Salad (trying to drink lots o’ water before the gym)

630pm Big portion of eggplant parmesean & quiche. I prolly ate too much of it, but I was STARVING after all that activity today.

Workout Log

Walk: 30 mins w/ Dog
Treadmill: 32 mins. 2%-3% incline walk at 2.7/2.8 (10 mins). Jog 3.3/3.5 (22 mins).

ETA: Just back from walking 9 holes of golf w/ Josh. 5000+ steps per the pedometer, worked up a sweat. My feet HURT now. I think I’m done for the day, but it was a good one! I’m glad I pushed myself and have others who can inspire and help me to be active. It seems like if you ride the cart and play 18 holes you get 5000+ steps too. So walking 9 or carting 18 may burn about the same calories (??) I don’t know walking some of those hills on the front 9 was HELL!

ETA later: I’m sore as hell! I’m going to take some aspirin and get in the bed! I would love to get up and try to run outside tomorrow, but er, uh, we’ll see.

I love this pic! I want guns (and abs) like that!Today was damn near perfect as far as I’m concerned. The weather was great, no work for two more days and I got to ride my motorcycle and hit the gym.I was actually excited all day about getting to the gym (wtf?) although I haven’t been since mid-week. But I felt strong and wanted to get some cardio in. Part of it is “feeling” lighter and via the scale I’m anywhere from 4-6 lbs down so somewhere in the 274 range (still, sort of). But my goal for september is to crack into the 260’s.

I’ve been eating better, but not BEST. I am making better choices but every day I may sneak a little extra snack or add a little more to my plate in the name of “I’m getting more exercise so I’m more hungry so it’s okay” when really, no its not. Fortunately it hasn’t been too bad, but I could be seeing more weight drop with cleaner eating habits. The trouble is…I’m hitting the road alot in September so I’ve really got to stay on top of things so I can meet my goal. My pants felt looser and one of my housemates said it looked like I’d dropped some weight.

My iPod playlist for the gym tonite was AMAZING. The right music can soooo make a difference, no? Mostly Outkast and specifically the song Morris Brown which has a great beat and is a long one.

Treadmill: 47:30 and most of that was jogging at 3.3 or 3.5 and if/when i was walking it was at 2 or 3 % incline! I was sweating like I had broken out of jail! I circuit trained until they kicked us out of the gym.

Circuit 1:

Lat pulldowns wide grip: 40 lbs x 20 reps
Reverse grip pulldowns: 40 lbs x 20 reps
Bench Press : Bar x 20 reps
Skull Crushers : 30 lb bar x 15 reps
Jump Rope : 24 seconds/40 rotations

Circuit 2:

Lat pulldowns wide grip: 50 lbs x 15 reps
Reverse grip pulldowns: 50 lbs x 15 reps
Bench Press : Bar +5lbs x 17 reps
Skull Crushers : 30 lb bar x 12 reps
Jump Rope : 24 seconds/45 rotations

Circuit 3:

Lat pulldowns wide grip: 40 lbs x 20 reps
Reverse grip pulldowns: 40 lbs x 20 reps
Bench Press : Bar + 10 lbs x 12 reps
Skull Crushers : 30 lb bar x 12 reps
Rope–Did 4 reps until hit 113 rotations to finish off

1. My knee is not in good shape. I have to have the brace on just right and run in a certain gait to avoid shooting pain.

2. Bar +10lbs on the Bench Press!!!!

3. Skull Crushers (triceps)..that extra 10lbs makes my triceps SCREAM!

I’m psyched to hit the gym tomorrow before we head down to Boston for the day. Wish me luck!

1pm Banana
3pm Roasted Veggie Quiche + 1.25 Sausage Links
3:30pm Small bite of Steak to test “done-ness”
4pm grapes
8pm Eggplant Parm + Salad (should’ve had less EPP, but hey)
830pm 1 glass red wine
9pm Movie theatre popcorn and water

ETA: 30 min roundtrip walk to/from movie theatre!

*I also need to design a circuit for my legs/abs as well. Let me know if you have any ideas.

Here’s some good info for beginner weightlifters or those who want to incorporate weights into your routine from About.com. I also like doing my “circuits” fairly fast as you can get some cardio benefits from doing your sets pretty fast. I try to do my reps pretty slow to maximize the full benefit of the exercise.

Below is a list of muscle groups along with sample exercises. If you’re a beginner, you only need to choose 1-2 exercises for each muscle group in the upper body and 3-4 moves for the lower body.

  • Chest: bench press, chest press machine, pushups, pec deck machine
  • Back: seated row machine, back extensions, lat pulldowns
  • Shoulders: overhead press, lateral raise, front raise
  • Biceps: bicep curls, hammer curls, concentration curls
  • Triceps: tricep extensions, dips, kickbacks
  • Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises
  • Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

Choosing Your Sets, Reps and Weight
Choosing your reps, sets and weight
can be the most confusing part of strength training. How many reps and sets you do will depend on your goals.

  • To lose body fat, build muscle: Use enough weight that you can ONLY complete 10-12 repetitions and 1-3 sets (1 for beginners, 2-3 for intermediate and advanced exercisers). Rest about 30 seconds-1 minute between sets and at least one day between workout sessions
  • For muscle gain: Use enough weight that you can ONLY complete 4-8 repetitions and 3 or more sets, resting for 1-2 minutes between sets and 2-3 days between sessions. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises.
  • For health and muscular endurance: Use enough weight that you can ONLY complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets and at least one day between workout sessions.

To determine how much weight you should use, start with a light weight and perform one set. Continue adding weight until you can ONLY do the desired number of repetitions. The last rep should be difficult, but not impossible and you should be able to keep good form. See Weight Training 101 for more info.

I like calf-raises, leg presses and the other leg machines well enough, I just don’t like working legs as much as I like working arms. I have to get some core/ab exercises too. I am also inspired to find some stairs nearby that I can “run”, I remember that running this one set of stairs (93 steps) was a huge part of my running success 4 years ago. Must keep my eyes open!

wow. it has been hot here and i haven’t been sleeping well. so i didn’t get up and hit the gym like i thought i would yesterday plus, i went twice tuesday so who am i kidding! lol. i did however go to the driving range for an hour with J and hit golf balls, walked the dog for 20 mins last night so…i am more active.

i ate pretty healthy yesterday. probably should’ve had more fruits/veggies, but didn’t eat all of my steak at dinner and had a salad with it but no carbs/potatoes so that is great. except i woke up this morning hella hungry. i didn’t sleep well AT ALL last night either so…no gym this a.m. and i had an 8am breakfast meeting (what crack was i smoking?). But at brekky i was very proud of myself. instead of my usual (old self) 3 egg omlete + bacon + hashbrowns + toast, I had…oatmeal….again. But it was the REAL DEAL. brown sugar and splenda. No raisins, no sugar, no milk. I did have two pieces of link sausage, but I didn’t feel “full” at all (good).

i have no idea when i’m going to get to the gym today. i have a social outing tonite at 6:30 so maybe i’ll cut out early and go after that?? hahahahahahaha…yeah, i’m laughing too. but i WILL get my silver star for eating healthy today. The star system is really working for me.

i think i’ve also decided to stay in town for the labor day holiday. i would love to golf w/ Dana and see all my buddies, but the healthiest thing is for me to stay with this routine, and all signs point to me needing routine to stay on track.  I have a TON of travel in September which has proven an achilles’ heel in the past. But I will NEVER give up! EVER. So I will continue to use my star system even when I go on the road and fortunately I don’t have much (if any) travel in Oct.

I am waiting on final approval for my Treadputer project. 

I walked to work today even though it was GORGEOUS and I REALLY wanted to ride my motorcycle.

I had a large caesar salad w/ shrimp for lunch, popcorn for a snack and spaghetti for dinner, probably shouldn’t have had two helpings of spaghetti, but i didn’t feel overly full and i still think i earned a silver star for eating well today, even with the sugar free fudge pop for dessert.

I feel like I need to kick it up a notch and exercise more and with more intensity. I guess I’m frustrated with the lack of results with what I consider a considerable effort, but maybe I’m fooling myself. I’m still proud that I’m working on this and want to make it my number one goal. I went and looked at treadmills at Sears yesterday and I’m ready to commit to the treadputer project.

I also dug up some pics of me from 4 years ago and I was so much smaller and so cute. It was kind of motivating and kind of depressing. 

I made the transition to New Hampshire this past weekend.
Ate horribly the week prior and during the two day move up.
Walked to and from work today (approx 3 miles?) and ate much better the last two days.

I am going to walk to/from work as often as possible even though I paid for a parking pass. I also have my motorcycle here (yay!) and motorcycle permits are free.

I’m also waiting to get approved for the Dartmouth U gymnasium, and going to check out another local gym, a shorinkan karate dojo and maybe some piano lessons.

i’m staying w/ two friends who also want to lose weight/get fit. So we set up a huge dry erase calendar on the fridge and stars w/ different colors to denote days when we exercise (you get a gold star), when we eat right (a silver star) and we’re also doing a secret goal–each of us has to pick a secret goal, not related to work or weightloss, and you get a star for everyday you work on your secret goal and you tell the other two when you’ve accomplished it.

So…the quest continues. 9 months and counting…..

EXERCISE
Today I was out the door but not really “hot to trot” so to speak, I wasn’t raring to jump on the treadmill and burn it up, and I realized why: It was beautiful outside. Low 80’s temps, no humidity and a breeze, which all screamed for some outside time. So I did a 6 mile trek around the Sentara Golf Course trail. The last 1.5 miles were hell, I was bored and ready sit my butt down. But, if I’m going to do the 13.1 mile VA Beach 1/2 marathon, I better have some idea how it’s gonna feel BEFORE I get there, no?

Also admitted that my body isn’t ready for running/hard workouts every day. It has only been a month and I need to pace myself so that I don’t burn out or get injured.

I went and checked out a local Karate Do Jo which specializes in Shorinkan Ryu. But I also looked at the general Body Pump classes from the gym and I may start with those due to the fact that a) I’ll probably be in California most of July and b) I don’t know where I’m going to be from August until ??? But I like that I’m trying to find ways to be active on the regular!

I weighed in today and I’m down 4lbs total from May 21.

DIET
I have eaten two packets of the microwavable, low-sugar oatmeal the last two days and did NOT add butter after I realized the butter is another 100 calories! Two packs is about 260 calories. Today I also had a little bit of sliced pineapple and didn’t finish the whole thing of oatmeal.

Pre-hike I drank a slimfast shake.

Post hike while running around doing errands I hit McDonalds…but wait, I got a chicken breast w/ no bun ($1.39!) and a double hamburger w/ no mayo. No soda, no fries. Been trying to drink H2O too.

Damn, went to a cookout and had two hamburgers and a hot dog. Not much carbs, about 2 tbsp baked beans and a handful of chips. No sodas or juices. Briefly consider vegetarianism (again!)

WEIGH-IN
Start Weight May 21, 2007: 278 lbs
Today’s Weight June 21, 2007: 274 lbs

I’m okay with this as I think I have been building muscle (?? Is that possible in a month?) And I didn’t workout for like 8 days straight at one point, and I didn’t eat as clean as I could have. Good start.

NEW GEAR
I’m still waiting for my new bra to get here. Dammit!

I splurged today and got a new pedometer. The one my mom gave me doesn’t lace to my sneakers and I don’t like wearing it on my hip if I have on tennis shoes.

I also got the Tanita jump rope which I’m geekily excited about trying out. It counts calories and rotations which is nerdtastic!

I splurged on a pair of weightlifting gloves and found some GREAT golf shoes on sale (Nike!) and though I don’t need new ones it was too good to pass up.