Monday Madness

Today is a little nutty around my house. I committed to staying healthy this year and on track. Which means no matter how tired I am from a weekend of puppy class in Oregon on Saturday or a child who was sick yesterday- TODAY I am going to the gym !! I made it 4 days last week & got one super hard PT session in with my old trainer. I seriously could not walk well until Sunday came around. Squats are not my friend at the moment, they just hurt!! I watched every thing that went in to my mouth- looking at it & asking myself was it " a Healthy Choice" ? I ate a couple of things I knew weren't great for me, but we all have those moments. I am not perfect but I am trying my best to stay on track. I feel better when I eat clean and exercise. It is my only outlet while Paul is deployed that is just for me! After dropping two boys at school I will hit the gym for a one hour session of PT with two friends. I will work hard and I will sweat a lot! Then I'll come home to finish the rest of my crazy day of Ophthalmology appointments & Soccer camp for the kids. But I'll be feeling much better knowing I started my day off great!


What are you doing today or this week to help you stay motivated and live your best life?? 

Today's smoothie is the following:

1/2 cup Greek yogurt
1 tbl spoon Almond Butter
1 scoop chocolate protein powder
half of a banana
some ice cubes

It tastes great!! Almost like a peanut butter cup- if you want it sweeter add a packet of your favorite sweetner.


have a great Monday everyone!

It Only Took Four Years...

Yesterday I was lucky enough to get my hands on a free Nordic Elliptical to add to my collection of work out equipment for my garage. For about four years now I have been toying with the idea of starting a gym out of my garage for all of us busy moms who can't find the time to drive into town . Also the gas & money it cost for gym memberships can be nuts!! I went so far as to have my dad paint one wall a pretty spa green & hang a mirror. You have to see yourself working out to make sure your form is correct (thanks Jaime I remember ). I have a nice stationary bike my aunt donated four years ago. I also have a ton of free weights,bench, ball, jump ropes etc. I still would like some kettle bells & a pull up station. Not that I can do a pull up yet but my husband would also like to use this garage gym when he get's home. We go tonight to pick up the elliptical so I spent all morning sweeping, dusting & arranging the garage. It is now set up so that I can have around five ladies working out at once. My goal is to add some matting for the floor so that we don't have to keep using portable mats. But in time it will all fall into place. For now it's open on Tue/Thur to anyone in my neighborhood who wants to come join us for a work out. I have three regular ladies who meet at the park already. But with the weather changing it'll be nice to have this indoor option now for our group.


I have to say it has made me have a little pep in my step. I really am glad to be back into the fitness realm again. I loved it four years ago when I started studying through ISSA & I love it now. I am a teacher by trade & getting to teach a healthy life style right out of my home to other moms is GREAT! I am contemplating biting the bullet paying the fee & completing my final in ISSA. I would love to be able to offer Personal Training sessions at a lower rate then in town gyms because I have no overhead. I will think about this & let you know what happens. I really believe you are never to old to get healthy & enjoy your life! Looking forward to the first time we all get to use the workout space. Now for a name...... One of the ladies in the group suggested Warrior Wives Fitness. I love that Fitness is in the name but I have a single mom in the group. I thought maybe Warrior Women's Fitness ??  We are looking for a fun creative name so please chime in if you think of anything. It is all about health & fitness as a lifestyle.  Now I am off to get ready to pick up my new to me elliptical!!

Fitness Friday

I have been HARD at work all week- folks I have done five days in a row of working out! I am super proud of myself & super tired as I sit here to type about it all. I started on Monday by hitting the gym with some good cardio & arms/abs. Then Tuesday had me waking up to news that where my husband is stationed was under attack -all over the news. The worry worked to my advantage & I broke my own personal best in completing 8.5 miles of cardio in forty minutes. I looked like I had stepped out of the shower! Sweat dripping from every place on my body-literally! I accomplished my cardio with the elliptical & the bike at the gym. I then went on for another thirty - five minutes of legs & abs. So it was an amazing day & YES DOMS (Delayed Muscles Soreness) ensued about two hours later. Got to love it when you go to get off the toliet & your legs are wobbly & screaming in pain from a good work out.


Wednesday was my rest day . But I had another Military Mom who wanted to meet & start getting back into shape. I met her at one of parks & walked about 2 miles while carrying weight around the trails. It really helped get all my lactic acid moving to remove any lingering soreness. If your super sore remember to keep moving!! It will help work out the stiffness. Now Wednesday wasn't super hard I got a little sweaty but I moved for an hour & helped another wife start her fitness journey- that's what counts! Thursday was gym time with only twenty-five minutes of light cardio then glutes/legs. My legs where jell-o when I was done. I had to go to Safeway to get groceries & thankful the cart held me up! Friday I was excited to meet up with four lovely military spouses that live out here by me in our housing development. I took all kinds of my free weights- from 3llbs up to 15llbs to the park! We met up & I showed them how to do a good circuit using the playground. Park benches , the stairs, running down the hill then back up, as well as the weights for squats & arms. I did more of the arm work but did the running & stairs as well-  my now smoked legs are not thanking me yet! We did this 3 times with 15 reps on each station & 3 runs up & down the hill. It's not a small hill either it's pretty long steep hill.

Saturday & Sunday where suppose to be my rest days. I have Soccer tomorrow with Jacob at noon. But the ladies where really excited & the weather is suppose to be cool but nice. So I agreed to meet up at the lake & power walk the trails with them- while we carry weights. That's right folks if it works out tomorrow will be day six of workouts for me this week- Sunday is for sure a REST day! I ate really clean this week with a lot of lean proteins. I switched the boys to turkey burgers & they gobbled them down only one noticed the difference. I didn't sneak not one glass of wine in at all! I did have a Starbucks yesterday evening, but Panzer my dog made me spill half of it- so does it really count?? All in all it has been a good work out week. I hope to repeat it next week working more of my arms & chest. I love that I have other ladies excited to get healthy as well.They all joined our Facebook page  Sweaty & Strong Military Sisters  so they could find workout partners to help them stay motivated! That was the whole point of the page- so I am super happy it is working. if you haven't checked it out go LIKE it to see what it is all about!


I hope everyone has a fun, safe, & healthy weekend! Remember there is NO EXCUSE to NOT MOVE!! Thirty minutes a day is all it takes to get you started to a healthy lifestyle. You will feel better inside & out!

One of Those Days, Again...

 I woke up around seven-ish this morning after staying way to late because I was exhausted & just couldn't sleep. I made my coffee turned on the computer & my TV. I know exactly what day it is today. I know exactly what time it is in Afghansitan & where my husband is suppose to be the evening before 9-11. I know that we need to remember to honor all those lost ten years ago & those since then who have served. But I must admit all the news information is getting a bit overwhelming. But I am drawn to watch the memorial service they are streaming live from PA for Flight 93. Tears well Up & I go leave a FB post on Paul's wall. I love you we are thinking of you. I hope you have a calm evening & are as safe as possible. We are praying for you & all those serving with you around the globe. Love you xoxo. 

I walk away to get ready for the gym, I think I need a good work out to get my mind off everything. I return to close my computer to see Paul has already replied with this response " Thanks Baby, Calm is already out the window, but we'll do what we can. Love you more."

I can tell right away it's just going to be one of those days that I am way to nervous,stressed,tears every other second kind of days. For those who have gone through a deployment you know the type of day I am talking about. I went to the gym in such a state that I pounded out 7.25 miles of cardio. I went until my legs wouldn't go anymore. Unfortunately all the TV's where set to the News stations,ugggg. So when BREAKING NEWS pops on stupid me looks to see what it could be now. A deadly Attack has happened in Kabul, Afghanistan today with American lives lost. I am sure the guy running on the tread mill next me thought I was a weirdo as tears mixed with now dripping sweat ran down my face. I tried to breath through it, but it took a moment to get it together. So much for gym time helping. I walked away from the TV area picked up the weights & went back to work. Finally in pain & exhaustion it all left my mind for about the next 15 minutes- thank goodness!! All I could think of for a bit as I got back in my car is "Please God don't let it be any of our friends we know or any of our friends spouses. But Please help those families who are about to get the worst news of their lives". I always feel so selfish praying that it not be someone we know, but I really am not sure how much more I can take. 

Now we are off to the lake to swim enjoy some sunshine & avoid the TV at all costs for awhile. Talked with Paul one more time to say  our love yous, because you just can't tell them enough while they are deployed. 

Now moving on to my Healthy lifestyle I have been working on this month. Big switch in my post I know but it is what it is today folks, sorry.

If you remember from a previous post I am trying to whip myself back into shape for an upcoming 5k Obstacle run on October 8th. I have been doing the best I can with all the boys crazy schedules. This week has been the best so far. I have had so much stress not as much time so I have made the most of every work out & eaten very clean. SO here is a quick overview of this week for me with hopes of only improving over the next 4 weeks before the race. I hope everyone else is keeping up with their routines & staying on track- You can do it!!

Monday: 6.78 miles of Cardio broke up on elliptical & bike in 31 minutes.
                 Abs- lots of different things for my lats & lower Abs for 15 minutes. Then Rowing for some arms for 5 mins then Mountain Climber for glutes for 8 minutes.

Tuesday-off

Wednesday- 6.40 miles of Cardip between Bike & Elliptical again 

 3 sets of bi-ceps curls (15 each set )
3 sets of dips with 60 pounds
Full Body push up 10 (still working on those)
Core hold x3 for 35 seconds each time
Crunches x40
Rowing with side twists for lats for 3  minutes
Shoulder press 3 set with 25 pounds


Thursday- 6.50 of Cardio on Bike & Elliptical


lower abs x30
side crucnhes with 8llbs ball x 50 each side
row machine 3 mins with twist for lats


dips 60 pounds 3 sets of 15
chest press 30 pounds 3 sets of 15
full body push ups 10
biceps several different exercises I forget the name- sorry 3 sets of 15 each time
knees to chest in a push up stance x 12


Friday-off


Saturday- 7.25 Cardio on Bike & Elliptical
Abs lower mid & lats for about 15 minutes
chest press 30 pounds 3 sets of 15
more chest not sure the machine-lol 3 sets of 15 25 pounds
shoulders 3 sets of 13 25 pounds
push ups 10
knees to chest in push up stance 12
core side push ups 2 set of 15- OUCH!


So as you can see I worked hard averaging about 1 hour 15 minutes of gym time each chance I got- left drenched feeling great! my clothes are already fitting better- so I know it's working. I don't own a scale & have decided I'll way next time I am in the gym. I tend to have heavy muscle mass so not expecting a huge drop. Nayway thats it for today- off to the lake now to relax if we can. Until next time stay motivate & eat healthy so you can feel your best!!




 

Rampage......Hear I Come!

While getting my hair cut by my favorite lady Teresa she told me about another 5k Obstacle run in October close to home. I ran straight home googled it & registered! I love obstacle runs even though they wear me out!! What makes it so great is it is in October so I still have enough time to prep since I just started  back to a good gym routine & that it is only 35 mins from my house! We didn't get to register for the Warrior Dash like we did last year so I was a little bummed. But it is about a 2 hour drive & over night stay- wasn't happening with the husband deployed. But this is right down the road & involves almost all the same obstacles just a little shorter course. It's called Rampage ! They promise mud, cargo nets, fire, water slides, & FUN! I can't wait! If you remember I did the 5K JBLM Mud Run for the second time this past May. It is always so much fun to push myself on the obstacles. I am NOT a runner at all,but the obstacles help break it up for me. Super excited & it will keep me motivated to keep up my gym time.

Speaking of gym time, when I went earlier today I had so much fun! I studied through ISSA to get certified as a Personal Trainer & completed all the test but my final when I just never made the time to take,totally my own fault! But I have all the knowledge to help guide people with their Personal Training in the gym & today I got a chance to do just that!

I watched as I worked out a young girl of 16 working out with her dad. Her dad looked to be in pretty good shape & was trying to help his daughter. The problem was he was giving her to much weight, not helping her with her form, & was just not a good trainer bless his heart. I finally had to cut in when I was doing my push-ups & was right in front of the machine he had her working. She was struggling by pull three because the weight was so off for her. I stopped & butted in! Very unusual for me as I hate to talk to people I don't know, plus who knew if the dad would be offended or not? Lucky for me, as I explained to them both to lower the weight & corrected her form he asked if I knew how to help with girls-lol. I said I knew a little & asked her how long she had been working out? Well turns out it was only day two for her & she had just joined the High School volleyball team, so dad got her a gym membership to supplement practices. I was super happy to take her off the machine she had no business even working on & handing her a free weight. I showed her how to keep her form & do the same exercise that the machine did but with no strain on her neck or back. They then asked for a few more pointers which I was happy to dole out before I hit the showers. Man it was so AMAZING to be back at helping others which I love- I am so a caregiver at heart &  showing a young girl the correct way to exercise made me happy. It makes me want to kick myself for not taking the time to get that dang final done! I can go back re-register & just take the final but it will cost, so I am thinking hard about doing just that. Love to exercise , I love to help others learn to love a healthy lifestyle, so maybe I'll get back to it soon. That is one thing I adore about deployments, the possibilities for your year ahead are endless- the year IS WHAT YOU MAKE IT!! I say GO BIG or GO HOME!

Oh & here is my new end of summer hair cut. New length & thinned A LOT! I have majorly thick hair- so I always love when Teresa thins it for me.

 

Back to Work

If you opened this thinking, "WOW, she got a job while Paul is away-good for her!" WRONG! I have a full time job called CEO & President of all travel both foreign & Domestic at the Huston 6 Corporation! When I say Back to Work I mean on me & my healthy life style that I let slide when Paul came home last May from deployment. When the husband is home we just eat different period end of story. It happened the minute I said "I DO" fifteen years ago. The man loves his red meat! I was practically meat-less all the way through college. One- I never craved it or liked it much. The texture is weird to me. Two- we all know that while in college all extra money should be spent on your social life ,i.e. going out! Anyway back to a healthy new start which is what this post is about.

I have had an infatuation with fitness & nutrition as far back I can remember. My mom has always instilled it in me to watch what you eat, try to make it healthy. If it can't be healthy because everybody needs chocolate now & then! Then it should at least be in moderation.About three years ago on the second deployment I picked up my pace on Clean eating & working out. It was a very stressful deployment & hitting the gym helped keep my stress down. I loved it so much that I paid a lot of money for a Personal Trainer who to this day I would pay AGAIN to work out with- Jaime was amazing! She made me push harder & keep on going on the days I really wanted to punch her or anyone in the face! I even got into the International Sports Science Association courses. Completed all the required test & quizzes to be an ISSA Personal Trainer, except the final. Grrrr, I could kick myself for not finishing that portion up.But once Paul got home my priority shifted to reintegration & family time. I went back to eating more red meats and junk . I went from looking like this.....

 

Super fit & healthier then I had been even in college.

Back to eating poorly cutting back on work outs etc so that I gained back the hard loss weight of fourteen pounds. I no longer look toned & healthy. Paul has never said anything about my yo-yo self. He loves it when I am super fit or a little "squishy" as I like to call it. Or like Bridgett Jones says with "jiggly bits"-YUCK! 

It's me who hates being un-toned & just not feeling like I have energy what so ever. I hate seeing pictures of me & my arms look to heavy & my face looks to round. I worked so hard to be healthy & eat clean. I want to set a good example to my boys in a time when the world says "Super Size" is Ok. I want them to know it NOT Ok, it unhealthy.It's not about the size jeans I wear or about how thin I am. It's about how I feel energy wise & attitude as well. If am fit, eating clean,& working out I feel better period! 

With that said I have jumped back in with both feet for about 2 weeks now on eating clean & upping my work outs. It has been hard & painful. I mean seriously when your body gets use to tons of carbs & sugar it's hard to cut them out! I actually crave them in the evening when its quite & it stinks! I've joined a friend on Facebook taking a 90 day challenge to Eat Clean . I am enjoying it, but it's work! I will track my progress here on occasion just so I am held accountable by my friends and family. I am not in a race to get "skinny" nope I just want to be back to that girl who feels as good on the inside as she appears on the outside. Below you will see yesterday's food & work out please feel free to throw out some ideas to tweak my nutrition or work outs. I love new ideas & honestly am always looking for new healthy foods . I hope you enjoy watching as I get back to Healthy Me! I am saying goodbye to feeling sluggish & just depressed all the time.It has always helped me get through past deployments so I hope it does the same this time!

Here is my starting photo- I covered up in a pretty dress. But my arms lack the tone I love & the dress is two sizes larger then the one in the picture above. 

 

It's not a bad picture, but it's not me. I actually made my son take four pictures before I found one I thought looked half-way decent. that's when I realized I am not happy with me inside or out! It was time to get back to me & being Healthy so here I GO!! 

Thursday Workout:

I did 30 minutes on the elliptical for a total of 4.30 miles I stopped while in my Fat Burning Zone. I was sweating buckets!

Went into lunges 3 sets of 15 with 14llbs weight

Squats using a bar with one leg extended  3 sets of 15

Glutes with 40 pound weights on my ABs- I call them the "Glute Squish" I know there is a techincal term but have no Idea what at the moment. I'll have to ask Jaime. 

Then I jumped onto the mountain Climber because I was not sweating thus out of my Fat Burn zone- did 4 minutes & pushed my mileage for the day up to 4.56miles

Then continued with 3 sets of side kicks on all fours with a 5llbs weight tucked behind my knees.

3 sets of fire hydrants with 5 llbs tucked behind my knee

3 sets of up/down off a bench with 14llbs

Then I pulled the mat out & did Core hold for only 40 seconds- that is AWFUL for me.

2 sets of 15 side push-ups that work your abs- once again I'll have to find the name.

2 sets of 15 crunches in the little hanging position chair need name agian.

By then I was exhausted so I did my 3 minutes of stretching & called it a day. It was a good work out I was sweat soaked. But I know that it can be so much better based on my past. I hope to eventually get my endurance up & add Plyo back into the workouts.

I also need to get my ISSA books back out & brush up on all the names for certain exercises-lol

Nutrition for Thursday:

Breakfast: oatmeal with raisins & 1 piece of whole grain toast with a 1/2 cup of fat free milk.

After work out: Choc/half banana Protein Shake. I used the GNC Protein & cut up half of a banana to put in it. YUMMY! I got my chocolate fix!

Lunch:

Six pasta pouches filled with squash,tomato & zuchanni covered with 2 tbl Light Olive Oil & 1/4 cup fresh cooked Halibut

Dinner:

Baked salmon with olive oil & dill

Wild Rice & steamed carrots.

Snack:

1 piece of whole grain toast with 2 tbl of peanut butter

I found myself still starving so added the peanut butter toast for more protein. You never want to let your body feel as thought it is "starving" or you will slow down your progress & actually gain weight.

Now I know it's not perfect but it's way healthier then I was eating when the husband was home. So I am happy & moving onto the gym later today for Arms & Abs today mixed with cardio!

Have a blessed Friday & I'll check back in with another Post on how I'm doing in a few days.