Thursday, February 10, 2011

Day 527.....Never too late...

Catching up for the last couple of days.

Tuesday: Training for the day was 30 min swim 57 min bike. I was dragging. I couldn’t quite finish my swim. So I held on to the wall and just kicked. Then headed up to the bike… I didn’t really have the energy to push myself, so I ended up taking an easy ride; only got to target HR twice. Although I was a little frustrated that I just couldn’t go hard…I was able to reflect and ponder.

I agreed to the speaking opportunity I mentioned last week, to talk about my fitness journey, so what I would talk about was on my mind. One of the songs that came up on the shuffle was “innocent” by Taylor Swift. I have heard the song many times, but today a line in the chorus really resounded with me. It is…”Today is never too late to….be brand new!” I couldn’t help but think…this was also true for our physical health. Unless you are 6 feet under…it ‘s not too late to start over; get back up, take a step forward… do something to change your life for the better. Every day and every moment is a new one…. Make the best of it. However small… anyone can do it…it’s not too late.

The rest of my day was pretty busy. I was able to slow down for about an hour to get my thoughts ready for my speaking engagement. I am SO Thankful that I have blogged about my journey in depth over the last year and a half. It was inspiring to read through it in preparation for my presentation. I feel that it went well.  I was surprisingly comfortable and actually enjoyed it. It was empowering to be able to measure how far I have come and discover the person emerging in the process. What a wonderful opportunity!

Wednesday: I discovered why my workout the previous day was so difficult! I have caught my 7 years olds cold, along with an infection.  I had to go into town yesterday, and I was feeling alright, so I went to the gym anyway. I went for an EASY run on the elliptical for 30 minutes and did a short lower body workout; lifting only, no cardio. Then my daughter and I went to yoga. The rest of my day was super busy.

I teach a class at church of 14 & 15 yr old girls. We are planning to run a 5k in May together. (The Race for the Cure) We have one organized fitness night a month together. So for our mid week activity we went to the YMCA last night. I felt good, but took it easy while we were there. It was fun. They are a great group of girls.
Before I went to bed I decided that I Thursday would be a rest day!!! No training. No calorie burn focus. Just rest. So, today I slept in (thanks to my husband and oldest daughter for getting everyone where they needed to be this morning.) The only thing I have planned is rest and if I’m feeling up to it, watching my 16 year-olds musical tonight. She has the lead in “7 brides for 7 brothers.” They actually have 2 casts. When she is not the lead, she is in the chorus. Tonight is opening night and she is in the chorus. Tomorrow will be her opening night as the lead. I am so excited for her, and proud of her!!!

I did meet my 1200 calories burned goal M, T & W. Today will be the exception. But I know I need to rest! I need to respect my body...I ask a lot of it, and I need to give it some time to heal. :) Hopefully this cold will be short lived!

Have a great day!

Remember…It’s never too late to be brand new!

Onward & Upward!

Melody

Day 524... calories, superbowl, & 17 pounds!!! :)

3:29 PM on Feb. 7, 2011
I had a great weekend. It started 7:30 Saturday morning. My husband and I headed out the door to a swim clinic (4 hours) at our local YMCA. They filmed us swimming with the camera underwater...(now thats something to brace yourself for...everything jiggles! I didn't let it get to me...measuring where I've come from not where I am not yet! I will be lean in the near future!) It was a great class. We were filmed in the beginning and again at the end. We both improved...it was great. Not to mention that i burned 800 calories in the process. Then it was upstairs to the spin bike for my training ride. 57 minutes...close to 800 again. It was a good push. Didn't know if I'd have much after the 4 hours of swimming... left it all there on the floor...sweat that is! :) finished off with about 10 min of yoga stretching. I felt great.

Brent and I were able to spend the whole rest of the day together ( no kids) it was a wonderful day. We went to subway for lunch and ended at Outback for some grilled shrimp and salmon...no bread or rice, I asked for steamed vegies to go with my grilled ones, and a side salad. I WAS SO HUNGRY after burning all those calories! But i stayrd ideal all day.

I hit my goal for the week of burning 1200 minimum calories a day for 6 days straight, and it paid off! Yesterday morning the scale said I am now down 17 pounds!!! :) 3 more to go to get back to where I was early last fall. I had a little derail early October - mid December. Glad to be back on track with the ground i lost almost made up!!! Also over half way to my 12 week goal already with 8 week left!!!

This week is a very busy week. I decided to accept the invitation to speak in church tomorrow night about my journey, so I am spending some time on that today. (After I finish prepping the food I just bought, for the week.) My 16 yr old daughter has the lead in the HS musical, and it opens this week! We have company coming into town this weekend for that, and then again next weekend. So I have lots of preparing for that to da as well. I am really looking forward to the play and my family coming in from Portland & Spokane! I love my family! :)

Sunday ... during the superbowl... I wasn't rooting for any team, but everyone else was for the Packers! (Go Packers! Sorry Kim! :) ) I found this great idea online to have a little fun during the game... and by the end of the game even my husband was doing pushups. So when your team scores a touch down, you do that many pushups. When the opposing team does, you do double!! I did pushups for both teams...(no doubling.) Then whenever ther was a penalty, I did 5 crunches for every yard...there were a few 15 yard penalties...75 crunches... I had to do so many that I lost count...! Finally, if the coach challenged a play, I had to do 1 min of Burpees! It was fun! We had a great time, and I benefitted. We had some buttered popcorn & soda I had gotten for free couponing the other day, so they had that, ( i didn't) I wasn't even tempted to join in on the other party food. Oh and i danced all through the half time showw! Great fun! Great day!!! :)

OK so I need to report for today, and get to work.
My Tri training for today was a 30 min run. Then I did a FT upper and Ab work out . A 30 min walk and 45 min power yoga! 1500 calories!!! It was drawn out, and not as intense as some days, so I was surprised at how many calories!
2 times a week we bring all the kids (5) to the gym with us at 5:30, ( it takes @ 20 min to get to the gym...we live out in the country) and today was one of those days. Brent wasnt able to come today, so my oldest ran all the kids to school, so I could finish up. We usually head for home then, but she wanted to go to yoga, so we walked for a half hour around the track ( waiting for yoga to start) and just visited. It was nice. She is in college, but they have a 3 quarter track, and she is not on the winter track. She is home until April. It is nice to have her here. :) She's a great girl!

OK thanks for reading and for the accountability!
Hope you've all had a great start to your week.
Believe in yourself!!!
Melody :)

Friday, February 4, 2011

Day 521...Keeping my committment

11:11 AM on Feb. 4, 2011

Wednesday flew by and I let everything get ahead of my workout because I didnt get it done first thing. :) Funny how that happens. Its a good idea to stick to your plan, but some days you have to modify and adjust. I'm a youth leader at church, and so wednesday nights are always late getting home. Well before I knew it, it was 10:30 pm and I still hadn't worked out. 3 days into my 30 day challenge, I was faced with a decision... blow my challenge right out of the shoot, or keep my committment to myself even if it meant I would sacrifice a little sleep. ( my 30 day goal is to burn 1200 calories a day, 6 days a week )

So...I put in some dvd's Tae Bo and and a cardio ab video, and then hit the elliptical with 100 calories remaining, I cooled down with a short yoga stretch. Knowing that I was going to bed late, I opted not to catch the 5:30am swim seession. and slept til 6:30.

Thursday: I headed to the gym after dropping off my daughter at HS. I did my training backwards, but thats alright. I mentaly needed the push of the classes yesterday. As it turned out, it was a great workout! I went a little backward from my normal training day because of the class schedule. Started with a gentle beginner yoga class, followed by an intense spin class ( burned 700 calories in this class alone! Whew!!!) Then Hit the pool for the masters swim class. I loved the help I received from th instructor today. I am improvingand becoming more confident every time I get in the pool, and it is becoming easier. YAY! I Burned the rest of my calories, power walking through the stores getting my errands run! All in all yesterday I burned 1474 calories!!!

Last night was pretty busy and a late night despite my desire to get to bed early it didnt happen so this morning, I am off track again. Thank goodness my training times are short this week. It is warming up today, so I my going to try run outside and do resistance when I get back. I have a very busy day and dont plan on working out late again tonight!

What I am learning through this process, is that if I am going to Keep my committments to myself for the goals that I have set, my plan needs to include Getting to sleep at a decent hour and Getting my work out in 1st thing when it is possible. On days that is not , I need to break it up where I can and stay active throughout the day.

Alright...Strapping on my monitor and heading out for a run.... I will check in later for some accountability!!

Keep moving forward!
-Melody

Day 519....1500 calories...?

2:34 PM on Feb. 2, 2011
I had to get a little more sleep this morning, and then had company , so I am yet to get to my workout. I have been up past midnight the last 2 nights, and this morningat 4:55 I didn't even hear my alarm, and it is LOUD! I do feel rested though, so I know it will be a good workout. My food and water are on track!



For my 30 day challenge: (Burn 1200 cal 6 days a week)

Monday 1300 cal & Tuesday 1557


Last night for my extra wokout ( to get to my calorie burn goal) I started Tae Bo, and had unexpected company about 5 minutes into it. :) So after they left, my younger kids and I played Just dance on the wii! I was surprised at how fast I was able to burn calories!

Then on the commercials for Biggest Loser, all I did was air box. My kids thought it was funny. :) But they are behind me!


By the time we got the kids down, I was feeling very sore from Mondays workout. So I decided to pop in my yoga dvd. I needed to stretch so bad. It felt good. So between wii dancing , air boxing and yoga, I burned like 900 calories!!! I love having a Heart Rate Monitor (HRM) so I can keep track of my progress.


By the way, Im in my 4th week of my tri- training and it is tapering off this week, so my sessions arent as long, but they will start to increase again next week. It is a nice reprieve.


Ok Off to Run on my elliptical and then do a resistance workout.

Check in later.


Onward & Upward!
Melody :)

Tuesday, February 1, 2011

Day 518...personal victory & 30 day challenge

11:28 AM on Feb. 1, 2011


Got to bed too late last night, and 5am cam SOOO early. I really had to assert my will power and determination. When i finally pulled myself out of bed, SORE everywhere from yesterdays workout, I said...this is where the rubberr hits the road Melody....practice what you preach...on foot in front of the other. One day at a time!!!


Then, beacuse it was so cold this morning I really had to talk myself into getting into the pool. I went to the dry sauna for 15 minutes, then showered to get into the pool, but was still too cold, and went back into the sauna for a few minutes, pep talk.... and then headed for the pool.... Lots of self talk today!!! Yes the first 2 laps... were COLD, but my blood was pumping in no time. AND...



I had a personal victory in the pool this morning. I was able to swim the entire time freestyle. Which is a first!! So far I've only been able to do a lap or two and then I start to get tired , or forget to breathe... because I am concentrating so much on all of the mechanics....swallow water... PANIC and would roll over to the back stroke. (Nothing wrong with the back stroke, I just want to get efficient and confident swimming freestyle. ) Well, I did not do that once this morning. :) YAY! If I would have stayed in bed... I would have been beating myself up rather than enjoying apersonal victory! :)


So today was a short training day, I went 20 min in the pool, and 35 min on the bike. ( Increased my resistance to 8....went 9 miles dripping sweat!!! LOVE IT!) Only hit 540 calories between the 2 so I need to get another work out in later to reach my caloric goal for the day...

Which leads me to .... I decided on what my 30 day goal would be.... a little to late. So I didn't enter the contest. But I am setting one any way. Here it is...



Over the next 30 days I plan to burn 1200 calories 6 days a week. Some days that will mean a second workout...like today. Today I am either going to do a Tae Bo video, or/and sweat during the biggest loser tonight.

Keep moving forward, and Believe in yourself!


Have a great day!


-Melody

Day 514....SO EXCITED!!!!!!

9:39 AM on Jan. 28, 2011

I am so excited!
I have hypothyroidism. I was diagnosed 3 years ago.... and have probably had it most of my life! Well, my current dosage of armor thyroid is 180mg. Pretty high!
I had a routine blood test on tuesday, and received a phone call with the results last night. They LOWERED my dosage to 135mg, and want to test again in 3 months. The nurse said my weight loss is likely the reason!!!

I am so happy and have hope that as I continue to lose weight, that my dosage will continue to drop!

Maybe one day I wont need it any more! :)



Onward & Upward
Melody

Day 517...change of heart...

2:48 PM on Jan. 31, 2011
Checking in:

Saturday: 97 min. on the bike (24 miles)
Had to leave the gym early so I wasn't able to get my swim in...and my dayghter lost my goggles... :(
Had a great weekend celebrating my husbands birthday. Went out to dinner...ordered Sushi & sea food. All was good, but a little too much sodium.


Today: 48 min run felt good. 50 min Killer upper body workout ( might not be able to lift my arms tomorrow...) & 20 min Abs then 20 min yoga to stretch.


Got a call today from a sister at church. She is planning a women night about " chage of heart, and wants to take a physical and spiritual approach. She wants to have a few speakers. She said : "...I am looking for someone to talk about their physical change of heart through exercise...thought of you...!" My first thought was....just over a year ago I would NOT have been the person that came to her mind. haha! :) I'll be giving it some thought tonight. said I'd let her know tomorrow. I'll be doing some reflecting....


Have a great day!
Onward & Upward!
Believe in yourself!
-Melody

Wednesday, January 26, 2011

Day 511... pushing beyond...

9:32 PM on Jan. 25, 2011
Yesterday My daughter had her wisdom teeth pulled, and I didnt get my workout in until just before bed. I did 30 minutes on the elliptical.

Today ....I had a fasting blood test today at 11:45, and it is a 2 hour drive round trip. (Routine thyroid check.) SO I opted to wait and get my workout in after I could get some food in me. :) I also took it easy during my workout and didn't push the intensity too hard.... coming off of a short fast. But still finished a 30 minute swim and a 58 minute bike ride. ( 13 miles) Food & rest have been on track. This morning the scales said I am down 14.5 pounds!!! :)


Saturday was a long training session. It included a 45 minute swim and an 88 minute bike ride.

My son has basketball on Saturday mornings so after his game, we (my husband and our 3 youngest) headed to the gym. My 7 year old daughter swam in my lane….it was fun. My cardio on the swim wasn’t too consistent. But that’s alright. I am still working on my stroke, and it was fun to swim with them. I am gaining more and more confidence in the water, which is good. I didn’t learn to swim as a child, and almost drowned once. So I have always had some fear being in water when I cant touch the bottom. I have decided to face that fear and learn how to swim and then challenge myself further by swimming in a triathlon....open water!!!! Once I am proficient and comfortable in the pool, and when it warms up, I will face swimming outside. But right now, one step at a time. :) After the swim my husband took the kids home, and I headed upstairs for the bike.

It has been a long week, and I was a little tired as I got on the bike. I was thinking about how long 88 minutes was….an hour and 18 minutes! I don’t know that I have ever been on a bike that long. Can I make it….I was determined to. The first 30 minutes was a bit of a push. Half way through I had to refill my water bottle and stretch for a minute. Close to the hour mark I think I hit my endorphins! I was able to sprint and push hard! It felt great!! The last 10 minutes were the hardest, but it was good.

Early into my bike ride, part of me wanted to give into the voice that said…”you’re tired, you’ve worked hard all week, an hour and 28 minutes is going to be too hard. What you’ve done is good enough.” But there was a stronger voice saying…this is where the rubber hits the road…. You are becoming an endurance athlete. You are strong and can do this. Don’t quit! You really want to reach your goals. I believe in you and this is how you grow! Life is not a sprint! Keep your eye on the goal and enjoy the journey!!

I was thinking about how every week my training schedule pushes me a little farther than I have ever been; mentally and physically. What a great challenge. In April and May I have a 155 minute bike ride. As I put this on the calendar, I got butterflies and had a moment or 2 of self doubt, but I was quickly reminded that my ability to do this will come as I put one foot in front of the other. When I was feeling a little frustrated last week about swimming I thought back to a little over a year ago when I went from no exercise ( at 267 pounds) to running. It was a challenge. But as I put the effort in daily, and followed a plan, I became stronger, and by the end of 6 weeks was able to complete my first 5k (3.1miles)! And 6 months later I crossed the finish line of 4 more races including a half marathon!! So…I was reminded that I need to be patient, and persistent, and to trust and follow the plan!

This is a journey not a sprint!
One foot in front of the other!
Onward & Upward
-Melody

Day 507...stronger than you seem...

3:08 PM on Jan. 21, 2011
Late to the gym, and had to cut my 35 min. run 5 min. short.

Headed to Power yoga for 45min. ....totally sweating...it was a challenge!

Then had in intense upper body and ab workout with my friend Andrea.(Nice to have a yoga instructor/personal trainer as a BF! She is awesome!) Definitely going to feel it tomorrow.

Hope to get to bed at a decent hour. I need at least 8 hours tonight tomorrow is long swim long bike!!!

I loved the quote shared at the end of yoga today:

"always remember. you are braver than you believe, stronger than you seem, and smarter than you think."

-winnie the pooh

Believe in yourself!
Have a great wekend!
Onward & Upward!
-melody

Day 506... 13 pounds !!!

9:34 PM on Jan. 20, 2011
So tired this morning, so I went back to sleep for 2 hours after the kids got on the bus. Then headed for the gym. I swam for at least ‎35 minutes. I am starting to get the mechanics a little better. Slowly but surely. Then I hit the bike for 73 min ( 16.5 mile) Bike this morning. Not too bad... I only needed to go 70 minutes. I couldn't remember if it was 77 or 73. By the time I got to the end, I decided to go 73. I was tired.

I just finished a quick 20 minutes on my elliptical tonight as my 16 year old told me about her day. :) I'm heading to bed early! :)

Oh, this morning I weighed myself, and I am already down 13 pounds since the 7th!!! I am thrilled!

Believe in yourself!
Onward & Upward!
-Melody
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