Yay Gym Time

I made it to the gym today. It is the first time in about two weeks. All of my workouts have been short 30 minutes since my last gym outing.

I spun out during my session last time and this is the first time I had stability from vertigo for two consecutive days.

My gym session was an hour with resistance training and weight training. There is minimal switching and movement to make sure I don't get vertigo during the session.

Set 1 - 2o each 3xs
Leg curls
Overhead press
Front lat raises
Side lat raises

Set 2 - 20 each 3 xs
Back kicks w/ resistance bands
Curls

The rest of my sets we're different exercises put together by my coach. The entire sessions was an hour and he cut it once he saw my eyes starting to "switch up". Its a sign of me pushing to hard and vertigo may soon come on.

Overall a great session.

True Tuesday

Vertigo had me on the fence. I never know what to expect or how the day will go. I sat on the couch for a couple weeks each day trying to do a little more. Then there were days I would get upset because I could not follow the scheduled routine.

Last Friday I came up with this flexible 14 day schedule to get back on track in the face of it all.

To my surprise it was similar to the type of schedule Rowdy Ronda Rousey described in her book when she was trying to get back on track. I am no RRR but it gave me this AH-HA feeling. I knew then it was going to work. 

Day 1 was Sunday. I said there would be no ifs, and, or, whats about it. Yesterday was tough and I opted for a stable ride on an indoor bike. The flexible workout schedule is just what I need to keep me going. CHECK BOX HERE!

 Now get up and do something. Peace!

Training Schedule Tuesday

Here it is ... The June Workout Schedule.

I am concerned about a few things like my knee and the new classes I will be attending. I figure I will not know until I try so I'm going for it. I am also going to finally go get an MRI. There are a few large motivators so I figure the time is right.

1. I'm getting blood work done in a couple months.
2. The hubby and I are going to the Caribbean for our anniversary in August.
3. I'm doing a half-marathon in October - 18 weeks!
4. I'm doing the tough mudder in November - 21 weeks!
5. I love me!

So come on and circle some days to see what you will be doing to up your game! Check out the Exercises tab for some easy starting pointers and variations in activity. Go play!

41. Mindful Eating. Active Body.

Back-Track

After days of not tracking meals, not counting calories and not monitoring exercise I come to this conclusion: it does not become easier. But this is not about easy or hard, wrong or bad. It is simply about what I truly want for myself and my life. HEALTH.

I loss sight of my goal and went for what was easy. The unhealthy meals, the skipped work-outs and before I knew it the bad habits creeped back in. I questioned if it was the fear of my new body. I thought maybe it was the praise I received from so many people on my 100 pound loss.  Then I questioned my accomplishments when I would exercise in new circles where I was the "fat" one in the group. Where people questioned my ability to do certain movements or exercises. My old way of thinking, "a cookie or a blood pressure pill", was no longer working.

The Gain

I skipped a month worth of meetings at weight watchers. I went back three weeks ago and I had a gain...then two weeks ago I had another gain. It was starting to show but I kept on going with unregulated eating. On Saturday 08/16, BAMN 233 POUNDS - a total 15 pound GAIN. I did not fall into guilt or hate mode. Instead I simply looked in the mirror and stated the obvious: This is not what I want for myself or my life.

Behavior

I'm  responsible for applying the behavior and habits that will allow me to reach my goals. I want to be off medication by my birthday. I'm done with thinking and thinking about it over and over again. My statements won't completely make the change. The change comes when I STOP all of this thinking and ACT. Walk the talk.

Implementation

1. ) Food has 80% to do with weight loss and so my attitude about food needs some adjusting. Today I started my MINDFUL EATING TRAINING .

Today's habit for my eating routine was : "I will do my best to start each meal with some deep breaths and pause to become fully present. I will pay attention to the colors and smells of my food and think about how it made it to my plate."

2. ) I'm following a work-out schedule I found through a google search. No more make-ups and skips. I'm just following the schedule below as a must. I will add  favorites or bonuses like ROAR and Yoga as time permits.

From Blog Life by Ky

3. ) Everything I need is already within me. I believe I can do this and I am doing it for self-love. 

To living the journey.

Accountability - Double Tuesday

Kiki: I was being Lazy.
Trainer: You Lazy? You're not lazy.
Kiki: Well I was getting Lazy.
Trainer: You? No, never you. You are one of the ones that gives me her all when she's in here. I don't buy it. I don't hear it.
Kiki: <smile>

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I've been getting comfortable and just as I was thinking, I'm lazy, I remembered the convo with my trainer a few months ago. He didn't want to hear it. He didn't buy it. I'm not training with him now because of the 12-week challenge I decided to do on my own but I can hear him. So today, unlike yesterday. I'm getting back on track and sharing my training calendar with you. I have also included a list of all the work-outs I mention with a brief description.

Today will also be Double Tuesday...because I will post after I've completed everything for the day. It will also count for my missed posting on Saturday. 

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March Training Calendar - Items scheduled are not always completed. 

I will share a  completed work-outs calendar at the end of the month. 

12-Week Body-for-Life Challenge (BFL)- This is the core of my exercise routine right now. I plan out what I am going to be working on weekly and follow through the routines as described in the instructions. On my cardio days I also follow the 8-week walking to running training schedule.

Boxing- "Many people see positive results from boxing; you may build stronger and more defined arms and legs, as well as increase your cardiovascular health." -220 Boxing 

Callenetics - This is one of those DVD's I really like but rarely follow when scheduled. Then when I complete the routine I feel great and stretched. 

Circuit Training - Is my favorite type of training. I was doing this regularly with 2 different trainers 3-4 times a week. I am currently only doing it once a week with a trainer on Wednesdays. Here is a good circuit training guide if you would like to start it on your own.

Hiking - I Hike Trails suitable for beginners. I use several different sites for research. 

Mini-Challenges - I am hooked on doing more exercise daily and I always have some type of mini-challenge I'm completing. For example this month I'm doing the strengthening ankles and better sex exercises three times a week. I also complete the ab and squat challenge daily.

Pop Physique - I purchased a groupon for these classes. It is good isolated movement. I would only continue to do this if they have another good new student special and it works with my schedule. Otherwise I prefer Cardio Barre which I have done in the past and hope to do again in the future.

Pole Dancing - "This class offers over 30 beginner pole spins & tricks including sensual dance movement, dance flow, sensual floor work & basic strength training drills to strengthen your upper body, abs & core. " -Allure Dance Studio

Vixenology - "Learn a mix of Sultry & Hard Poppin' dance routines to turn you into a Video Vixen. You’ll jam to the hottest songs and learn routines that’ll vary each week w/ hips shakin, booty poppin, twerkin & more." - Allure Dance Studio

Yoga - I start or end my days with Yoga. I use the AM & PM Yoga or  AM Yoga DVD at home. I also go to the local Yoga Studio for a class once or twice a week. I have also started to do guide myself through Yoga poses when I just want to listen to the meditation station on Pandora. 

To keeping it tight...

Work Out Information (WOI)

Thursday: Yoga, 45-60 min.cardio and Pole Dancing 

 

I did not wake up early enough to do Yoga. I skipped it. My regular AM Yoga routine is 20 minutes with a few poses I add. The DVD is 15 minutes. 

I completed my cardio at the gym after work. I was really sluggish and I did not have my normal "power" during the work out. My highest RPM was 87 and it is usually about 112. No matter how hard I pushed it wasn't enough. The elliptical machine was on fat burn mode and I did better there. 

I was not completely satisfied with my work out but I thought I should listen to my body and maybe I'm pushing too hard. Shortly thereafter I found out I I had started my lady days. Boys if you're there sorry but it happens! My point is my lady days are hard because of my condition. I usually have to work from home and am pretty home bound for a couple days during the cycle. So going forward if I write about being "ill", it is related to my condition.

I still had pole scheduled for 8:30P. I was going to be a no show for pole because I was scared about going to class while on my lady days. I went and figured if at any point I need to leave, well, I will do just that. The pole studio I go to is Allure Pole Dance & Fitness. They have two locations in the Los Angeles area. Any interested ladies could buy this current deal on groupon. I was concerned but kept on thinking, "participate". The class starts with a dance routine, then we stretch, do floor work, and strengthening excercises for about 15-10 minutes. This is followed by pole instruction and practice. I felt more ease as I got closer to the end of class. When I got home I realized  I got my first bruise! Which in pole means you're progressing! HAA 

To a good day.

Day 31. For the LOVE of Birthdays & NEW Workout Wednesday.

My Birthday is in 60 days. I have declared in the past that my goal is to get down to 200lbs. This is largely due to doctors orders and to try to get pregos. I hope to continue an active lifestyle while pregnant and continue my weight loss journey to 145lbs post pregnancy and delivery. --- So that is the big picture.

But what is really motivating me now? What is the “mini-goal” before the 58 lbs.? Well, that’s what I’m sharing about today. The mini-goal is to look as good as possible, even as a plus-size woman, for a pin-up photo shoot I have scheduled the day before my birthday. I want to look as good as possible but I will do it no matter my size. A big part of this process is self-love and self-acceptance. At the end of the day, I love the woman I am today and it is why I am working on getting healthy. My mini-goal is listed below:

My Mini-Goal to reach by 10/12

Weight: 240 lbs.

Body Fat Percentage: 30% body fat.

Current Stats

Weight: 258 lbs.

Body Fat Percentage: 40.3%

In order to achieve this I need to work out harder, plan more meals, stop drinking alcohol and limit my outings during the week. I will remain flexible and stop myself when I am being too rigid and/or when my body needs to rest.

Work Out Information

Current work outs

• Burning at least  700 calories a day.
• Activities include: stationary bike, elliptical, yoga, dance, and callanetics.
• I allow my body to rest when necessary. Usually due to illness.

New Work Out Schedule

• Burning at least 700 calories a day.
• Activities include: stationary bike, elliptical, yoga, dance, weight lifting, and callanetics.
• I will be following a daily work out schedule through the end of this month.  
• Monday: Yoga, 45-60 min.cardio, Callanetics and Pole Dancing
• Tuesday: Yoga and Dance Class (choreographed dance)
• Wednesday: Yoga, 15 min. Cardio, and Weight Training.
• Thursday: Yoga, 45-60 min.cardio and Pole Dancing
• Friday: Yoga, Body Blast, 15 min. Cardio, and Weight Training.
• Saturday: Yoga, Callanetics, Pole Dancing and 45-60 min. cardio*(Cardio Optional ) *
• Sunday: Body Blast, 15 min. cardio, and meditation.
• I allow my body to rest when necessary. Usually due to illness. 

I will be sharing work out details on each day for the next week. I will also include details about my weight training on what is now WORKOUT WEDNESDAY. On Wednesday’s I will be meeting with a trainer that will provide a weight lifting work out that I will repeat on my own each Friday and Sunday. I will share today’s work out information on Friday when I write about the work out details for the day. 

To Good Planning.

**LATE POST DUE TO DETAILED PLANNING**

 

Day 11. Early rising.

This is the second time this week where I wake up to what I call a "back to back". I worked out last night for oversleeping but I really prefer an early work out like the one I'm about to start.

First, am yoga then I drive to the gym for an hour to an hour and 20 minutes of cardio. Let the fun begin! 

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I added a snap shot of my work out upon completion. :D