Tag Archives: Workout

Avoiding the “Freshman Fifteen”

Ok, I’m not actually a freshman, but last month I went back to school (Texas State) as a transfer student. Interestingly, it has actually allowed me MORE opportunity and motivation to work out. How is that possible, you ask?

First, I have a 1.3 mile walk from my parking lot of choice to my 1st class. I COULD use the shuttle service, but I’ve found it is faster to walk than wait for the shuttle. Oh, and it smells nicer, too. (All those bodies on one tiny shuttle: woah!) So, I choose walking. And it’s not a straight, even path either. There are LOTS of steps, both up and down, as the campus flows with the natural hill country landscape.
Second, I’m taking advantage of the fact that my tuition includes a membership to the campus rec center. It is amazing! There are plenty of cardio and weight machines, a nice free weight area, basketball courts, racquetball courts, even a couple foosball tables. They also offer group fitness classes like yoga, cycle fit, guts & glutes, TRX, 30/20/10, Zumba, bootcamp, etc. So far, my schedule has only allowed me to use the main gym area (free weights and cardio and weight machines) and to participate in the yoga classes, but I’m hoping I can get in the 30/20/10 class at least a couple times this semester. 30/20/10 consists of 30 minutes of cardio, 20 minutes of strength, and 10 minutes of abs and stretching. My gym routine has been 3 days a week, 2 of which I am focusing on lower body with this 12 week program that I found on Pinterest. I like it because it combines heavy weight/low rep with light weight/high rep to get the best of both worlds. The middle day, I have been doing upper body weight training, but I have not yet found one “routine” that I like the best, so I’ve just been switching it up.

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Some of the exercises in my lower body program

The final thing I have been implementing is moderation in my eating. Sure, I occasionally get a Starbuck or add waffle fries to my Chic-fil-a Salad or Cool Wrap. But I don’t go crazy about it. My favorite breakfast lately has been a container of Noosa Yoghurt and 2 of Jamie Eason’s Carrot Cake Protein Bars. If you haven’t tried Noosa and you like yoghurt (or yogurt), I highly recommend it!

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That Strawberry Rhubarb! YUM!

So, 5 weeks in, how is this new schedule and routine working? I’d say quite well. The first week, I didn’t lose any weight, but for the next 3 weeks I consistently lost 0.4 pounds per week. I’m not necessarily looking to lose weight as much as I am looking to build more muscle and lose a little of the extra fat that I had gained from being more sedentary than I used to be. I’m not sure on any weight loss for this week as I don’t weigh myself every day. I won’t be upset if I didn’t loose anything as this week I have not made it into the gym or yoga due to studying for 4 tests (2 down, 2 to go). I have continued to eat in moderation, which has helped me avoid stress eating, which I can sometimes be prone to.

 

So, to sum it all up, here is my personal solution for avoiding what many experience as the “freshman 15.”

1. Walk or use steps when you have the option.

2. Exercise. It doesn’t matter if you can do a little or a lot, just use your body and you will get stronger.

3. Make healthy eating choices; eat in moderation. A treat here and there is not going to sabotage you. In fact, it may keep the binging tendencies at bay if you are prone to them.

 

Now I’m off to continue to study for the 2 tests I have next week. Wish me luck! 🙂


End of the School Year Business Part 1

I wrote in my post the other day that I would share about how I have been so busy lately. Turns out that when you have kids in school, May can be as busy as November and December. Add the end of year school business to everyday life, and wow, it is a busy life for me!

So, what have I been up to?

For starters, I’ve been teaching my youngest child to read. I am using the same book I used with his older brother and sister, Tech Your Child to Read in 100 Easy Lessons by Siegfried Engelmann. I am so excited to be able to say that I have successfully taught all three of my children to read. My older children will sit and read for hours. My youngest doesn’t quite have the enthusiasm for reading as his older siblings (he’s like his daddy that way), but he is still very proud of his accomplishments.

Here he is reading a book for fun. I can’t even describe in the right words how happy this sight makes me!
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I also spent a day recently with my daughter doing a couple of activities that we both enjoy: running and shopping!

We started our day out going for a run with not one, but both of our dogs. We have a 62 pound Plott Hound named Roux-B (pronounced Ruby) and an 18 pound Beagle named Katie. Now I can’t hold both leashes at the same time while running (it is a skill I have yet to master), but O wanted to bring both dogs along. She was confident that she could run and hold Katie’s leash. So, I entrusted her with our smaller dog and off we went on our run. The first route we took was 1.83 miles. After that, we dropped the little dog off and took a water and potty break before heading out for our second run of the day. That route was 1.22 miles. O did an excellent job running! At one point when she had Katie’s leash, she tripped and fell, bumping her knee and chin on the cement. I asked if she wanted me to take the leash and head back home, but she just smiled and said, “No. I’m okay. Let’s keep going.” She is such an inspiration to keep going no matter what happens. Not just in fitness, but in all areas of life.

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Then, we went shopping. O had some money that she had saved from her birthday that she wanted to spend on new summer clothes for vacation. So, off we went to Old Navy and The Children’s Place to check out the sales. She ended up getting a total of 4 pair of shorts, 4 shirts, 2 dresses, and 1 pair of sandals.

After shopping, we went to Starbucks of some Frappuccinos (decaf for her). It was a fantastic day spent with my little girl who is growing into a fine little lady.

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Next up on our schedule was the school talent show. A, my oldest, did a comedy routine with his friend. The boys made the routine up themselves and it included green whipped cream “pies”.  Here is the only picture I took as I spent the whole time trying to figure out all the 5th grade boy humor that all the other children thoroughly understood and enjoyed.

 

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My daughter also participated in the Talent show. She did a hula-hoop routine that was a big hit. She stood on 1 leg and jumped during parts of it. The song she used was ‘Let it Go’ from the movie ‘Frozen’.

Here she is during her routine:

 

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That is only part of what we’ve been up to lately. I don’t want this post to be too long, so I will be making this a 2 (maybe 3) parter. Stay tuned for more updates from the Payne family including a trip to an Austin museum, my classes I’ve been taking with N, our Beagle’s medical problems, and last but certainly not least: graduations.


Workout Journal – April 4, 2014

Happy Friday!

It’s time for my weekly workout journal, so I’m just going to get right to it.

Saturday, March 29 –  I was planning on having today be a rest day because my legs were a little sore on Friday. However, after playing at the park and flying kites with the kiddos, I felt really good. So I decided to go ahead and do P90X Legs & Back.

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Fun flying kites!

Sunday, March 30 – 2.01 miles at a pace of 10:35 minutes/mile. I had planned on doing Kenpo-X later in the day, but my husband found a van online and we went to check it out. It took longer than expected, but we bought it. Yay!

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New van!

Afterward, my husband and I played some Frisbee Golf for 9 holes, so that was some active entertainment. The Frisbee MAY have gotten stuck in a tree for a moment or two, but we had a lot of fun together.

Monday, March 31 – P90X Kenpo-X

Tuesday, April 1 – Rest Day. I was planning on my 5 miles today, but then I found out about Breakfast with the Easter Bunny at Whole Foods. I just had to take my youngest, so that left no time for an a.m. run. My scheduled P90X workput was X-Stretch and I knew I’d want to do that one after my 5 miles, so I took the rest day that my body needed anyway. Plus, how cute is this kid?!
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Wednesday, April 2 – I ran/walked 5.03 miles at a 10:26 min/mile pace. I ran all but the last two big uphill sections. My goal was to get it in under an 11 min/mile pace, so I am very pleased! I also did P90X X-Stretch and it felt REALLY good after that run.

Thursday, April 3 – I did 3 miles, plus 3 20-second interval sets. My total distance was 3.38 miles at an average 11:03 min/mile pace. It wasn’t my best, but I got it done. I also did P90X Chest, Shoulders, & Triceps. It’s still pretty hard for me. I’m working on increasing my wrist strength and flexibility so all those pushup variations will be a little bit easier.

Friday, April 4 – I didn’t get a run in this morning because my husband is away working so I couldn’t leave my little guy alone in the morning. I did do P90X Plyometrics though. That’s a rough one for me sometimes. I have to modify many of the moves so I don’t wreck my fragile knees, especially with all the running I’m doing now. Even with the modifications though, it’s still an intense workout!

I’d love to read what you’ve been doing this week to exercise your body. Feel free to leave a comment about it.

Have a fun and healthy weekend, friends!


Workout Journal & Flex Friday – March 28

I’ve decided to start posting a workout journal and sometimes participate in #FlexFriday. I’m going to be posting what I’ve been doing as far as exercise. And occasionally, like today, I will be posting some muscle progression pics (#FlexFriday). I’m excited to be back to blogging so I can do this and hopefully encourage others while also holding myself accountable.

Because I’m working on a 10K training plan, there will be quite a bit of running in my workout journal. I’m also loosely following a P90X plan. By loosely I mean that I will take a day off if I feel like my body needs the rest and then pick back up where I left off the next day. So, for example, I’m on day 32 today which is Yoga-X. If I felt like I needed the day off to rest, then I would just do day 32 (Yoga-X) tomorrow. Some days I am also replacing the plyo and kenpo with Brazil Butt Lift workouts.  Make sense? Hope so!

Since this is my first Workout Journal post, I will just start from last Saturday.

My Week of Exercise:
Saturday, March 22 – Rest Day
Sunday, March 23 – 2.22 mile run/walk at 10:57 minute/mile pace in the afternoon
Monday, March 24 – P90X X-Stretch
Tuesday, March 25 – 4.06 mile run/walk at 9:47 minute/mile pace in the morning and P90X Chest, Shoulders, & Triceps in the afternoon
Wednesday, March 26 – 3.42 mile run/walk with 3 miles steady then 3 sets of 20 second fast intervals for a final pace of 11:02 minutes/mile in the morning and Brazil Butt Lift Bum Bum and High & Tight in the afternoon
Thursday, March 27 – P90X Back & Biceps in the afternoon
Friday, March 28 – 4.03 mile run/walk at a 10:56 mile/minute pace in the early afternoon and P90X Yoga-X later in the day.

Something I learned (twice, I’m a slow learner I guess) this week is that it’s a bad idea to sleep through my morning run and do it later in the day (see Sunday and today). I end up running while not properly fueled and I miss that morning burst of energy and my performance suffers. But, at least I got it done. It is also cooler in the mornings, which will be very valuable to me in a few months when I’m running in the Texas Summer heat.

Of course it wouldn’t be Flex Friday without a muscle picture! I’m super proud of how my shoulder muscles are shaping up. Here’s a picture I had my husband take last night:

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I'm loving the definition that's coming back!

Here’s another shot that I managed to get in the mirror:

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Delts & Traps!

My Plott Hound, Roux-B also has a Flex Friday contribution as well. Here she is after our 4 mile run in the 80° Texas sun:

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"What have you done to me?!"

I finally managed to tire her out…for a little while at least!

What have you been up to for exercise this week? Leave a comment and let me know!