c25k Wk 5 Day 1

I FEEL FANTASTIC!!!  I just did week 5 day 1 and I hit it out of the park!  I NEVER thought that I'd be smiling while running!  I love the way that this program makes me feel.  My self confidence is sky high right about now.  My breathing gets better and better with every workout too. 

I am always amazed at just how mental this program is.  On the days that I feel great and confidant, I do great.  On the days that I don't feel confidant, I tend to struggle.  While working on week 4, I always started my 5 minute jogs at a good speed, and about half way through I always had to slow down a bit in order to finish.  I assumed that I'd need to do the same thing today.  Then I started jogging, wasn't really even paying attention to the speed, and it wasn't until I finished my first 5 minute jog that I realized I'd never dropped the speed!  If I could do it once, of course I could do it the other 2 times, right?  Took a bit of mental toughness, but I did it! 

I am so grateful for this program.  It's helping me to feel great, both mentally and physically.

Current Weight Loss: 22 lbs

c25k Wk 4 Day 3 (3rd Attempt)

I feel like I am officially back on track!  Feeling great.  After going about a week with barely working out, in the last two days I've done water aerobics, Zumba and of course the c25k!  Like I said before, I've decided to go back to doing the program on the treadmill.  The timing for when I typically work out just is lots easier on the treadmill than outside. 

I was pretty worried that I would majorly struggle since I haven't jogged since last Thursday.  But things went fantastic!!!  I completed the entire day's workout with stopping once during the jogs.  I didn't have quite the speed that I wanted, but I know that it's more important to worry about my endurance first and then the speed will come later.  One of the pluses of jogging on the treadmill is that I can just focus on my workout, rather than focusing on the environment around me.  I have been really struggling with keeping my breathing steady and even, so it was nice to be able to just focus on that.  My breathing is still not perfect, but I can really see how much I've improved on it since I first started the program.  I look forward to it improving more and more.

I was extremely happy about how well it went today.  I am still kinda surprised at just how fantastic I feel after the accomplishment of finishing a great workout!  Bring on Week #5!

Current Weight Loss: 21.5 lbs

Life

I have let life get in my way this last week.  I've only worked out once since last Thursday!  Not good!  Do I have excuses for why?  Of course.  Work has been busier than usual, plus there's been some extra stress at work as well.  Also, I've had some extra responsibilities at home, which has made it hard to find the time.  But honestly, those things are exactly that, EXCUSES!  Could I have found at least 30-60 minutes each day to get some exercise in?  Yep!  Time for the excuses to stop!  Especially because my work isn't going to get any less busy for a while.  It's actually going to keep getting crazier and crazier until at least January.  I HAVE to figure out ways to not let excuses get in my way.

I've stuck with my heatlhy eating plan.  I haven't had a single day that I haven't stayed within my calorie allowance.  But diet without exercise isn't going to get me far!  I haven't lost even 1/2 a lbs in the last week.  Do I think that's a coincedence?  Of course not!  One without the other just doesn't work out very well!

I think that one of the things I'm gong to do is go back to doing the c25k on the treadmill rather than outside.  I know that building up my endurance jogging outside is important, but the way that things are going, I'm not working out at all!  I work graveyards and come home at a time of the morning when I'd have no problem with jumping on the treadmill for 30 minutes.  But, I wouldn't dare go running outside at that time of morning.  So, I think that's going to be one of my plans.  When work starts slowing down, then I can start jogging outside.  I'm probably not going to let myself stress out about trying to enter a 5k until after the new year anyways.  This way, at least I'm still getting my workout in!

So time for the excuses to stop!  If I need to make some adjustments to when or how I workout, that's fine.  But I have to make sure that I am still getting it in.

c25k Wk 4 Day 3 (2nd Attempt)

Today was my second attempt at W4D3.  I did it outside again, because I know that I can complete it on the treadmill.  I'm not as discouraged as I was yesterday.  I still didn't do at all well, but it was better.  It was encouraging to hear others on the c25k FB page say that they also struggled when first transitioning to outside.  Also, after a friends advice, I made little challenges for myself throughout the workout.  Every time that I felt like I needed to start walking, I'd look ahead, pick a spot, and make myself keep jogging until I reached that.  It helped with my own confidence to be able to accomplish those little goals.  I still walked more than I jogged, but I jogged more than yesterday.

I also am still trying to focus on my breathing.  That's still a struggle for me!

Looking forward to improving each time.  I know that soon I'll be back to the level I was at on the treadmill.

Setting Goals

I was listening to a Jillian Michaels Podcast last night and she made a comment to someone that really hit home with me.  This lady was having a really hard time staying motivated to diet and exercise.  Jillian asked her why she wanted to lose weight.  The only reason that she could come up with was that she wanted to be healthier.  Jillian said that was the reason that she couldn't stay motivated.  She needed to make some specific goals, not something vague like "be healthier".  Then every time that you are tempted to not workout, or you are tempted to eat something that you know you shouldn't, you can think of those goals and decide what's more important to you.

So, I've made myself some short term and long term goals.  Some of them (obviously) will have to be accomplished before I move on to the next goal.  Also, I'm sure that my list will grow.  But for now, on the right hand side of my blog I've made a list of my current goals.  Can't wait to start crossing some of them off!

c25k Wk 4 Day 3

Well, I will DEFINITELY be repeating this day!  I decided that I wanted to start working out outside.  I figured that if I ever want to do a 5k, then I need to be able to run outside!  Things didn't go well at all.  I majorly struggled, felt like I was back to week #1 rather then finishing up week #4.  I had to keep walking during my jogs.  I didn't complete any of the 4 jogs.

For about an hour, I started feeling like I might need to start over.  I was so frustrated!  But a friend talked me down a bit.  Instead of starting over I will just keep repeating this particular day until I can complete it.  And I WILL complete it, no matter how many times I have to repeat the day.

Keeping my fingers crossed that the next workout goes better!

Current Weight Loss: 17 lbs

Friends

I have the most amazing and most encouraging friends!  Having someone that you look up to come up and say that they are proud of what you have accomplished so far is an amazing feeling!  Then another friend come up and start talking about all of the fun 5k's that I can enter, that she'll go do with me.  She doesn't even question if I'll actually finish the program.  She believes in me!  And an encouraging word on my blog or on facebook lifts me up so much.  An instructor that pushes me every single week, insisting that I can do more and can push harder. 

I am beyond blessed to have such amazing people in my life.  And knowing that some of them have come from exactly where I am right now and seeing all of the things that they've accomplished.  That is so encouraging!  Gives me something to be constantly working for.

I am very grateful.  Thanks Diva's.  Because of you guys, I have done far more in the last year than I EVER thought possible!  You have kept me going and kept me encouraged even when the weight wasn't coming off.  Your advice and example is what has pushed me to make the life changes that I've so desperately needed.  You have changed my life.  Walking into that first kickboxing class and meeting all of you was the best decision I've ever made.  I don't know where I'd be today if it wasn't for you.

c25k Wk 4 Day 2

1 more day down!  I am almost halfway done!  Feeling so good.  I actually did this yesterday, but didn't have time to blog about it.  I'm still struggling with my breathing, but I can see that I am doing better every single time.  I know that it will come!  A lot of times I feel like my legs are doing great and could go even farther, but my lungs are just not cooperating.  One step at a time, I will accomplish this!  Today I still did need to adjust my jog speed a bit throughout the long jogs, but I never stopped.  That feels great.  Also, I did end up adding an additional minute of walking time between the last 2 jogs.  I just didn't feel like I was ready to start that last one.  My heart rate was still sky high and I was still really out of breath.  That additional minute of walking worked perfectly and got me ready for the last jog.

I'm kind of debating if I can speed up the program a little bit.  I work out every single day, so why not jog 2 days in a row?  I think that I might just need to listen to my own body, see if I can handle that or not.  I would like to be done with the program by Thanksgiving so that I can do my first 5k that week, but if I stay exactly on track with this I will just barely finish in time.  But if I have to repeat any days, I wont be done in time.  BUT if I occasionally work out 2 days in a row, it'll give me some cushion to be done by Thanksgiving.  I don't know, I'm still trying to decide what to do.  I'll probably just go for it one day and see how it works out.  If I majorly struggle then I'll know that two days in a row wont work for me! 

c25k Wk 4 Day 1

Typically I do the c25k on Sunday, Tuesday, Thursday.  Then I give myself two days off from it before starting the new week.  But, today I felt fantastic and really wanted to get started on week 4.  This week seemed a bit intimidating, and I've mentally sabotaged myself several times already.  So I thought that I would be better off starting the new week while I mentally felt fantastic rather than waiting until tomorrow and possibly being more nervous.  I am so glad that I did!!! 

Just for some info for anyone not familiar with this program.  Week 4 is:

• 5 minute warm up
• 3 minute jog
• 1 1/2 minute walk
• 5 minute jog
• 2 1/2 minute walk
• 3 minute jog
• 1 1/2 minute walk
• 5 minute jog
• 5 minute cool down

Didn't I just barely figure out how to jog 3 minutes?  Those 5 minutes were intimidating!  But I did it!!!  I can't believe just how far I've come in such a short time!  I mean, the first day I couldn't finish all of my 1 minute jogs and today I did two 5 minute jogs!  I did slow down a bit towards the end of each of the long jogs.  I typically set my treadmill at between 4.5-5.0 when I jog.  With about a minute or so left in the first 5 minute jog I felt like I HAD to stop, but instead I just went to a slow jog at 4.0.  I figured that I'd much rather go slow then not finish it.  That worked out great.  Did the same thing for about the last 2 minutes of the second 5 minute interval.  My goal by the end of this week is to stay at the faster jog for the entire time frame.

Can't wait to tackle day 2!

c25k Wk 3 Day 3

Week 3 Done and I feel great!  I am loving this program!  I love seeing just how much I've improved in only 3 weeks!  Honestly, I was a bit sceptical when I first started, thinking that 3 days a week wouldn't be enough to really improve much.  I assumed that I would need to repeat every week at least once in order to really get better.  But I've been wrong so far!  I am completely ready to give next week a shot!  Yes, it's a bit of an intimidating week but I am sure that I can do it. 

I've also been really happy at the steady weight loss. I know that it's not just this that's causing the weight loss.  But counting calories, combined with the c25k 3 times a week, plus my other workouts is finally getting this weight off and I am feeling great!  So far I've lost 16 lbs in 1 month.  Can't wait to see where the next month takes me!

c25k Wk 3 Day 2

I FEEL GREAT!!!  There is NOTHING that feels better than accomplishing something that I truly didn't think I could!  I gave myself a bit of a pep talk today before my workout.  I refused to be mentally beaten like I was on Sunday.  I KNEW that I had the ability to finish this workout out and I knocked it out of the park!  It felt great!  One of the things that really pushes me is when I read the posts on the c25k Facebook page about people that started where I was and now they are easily completing 5ks, 10ks and even marathons!  That is where I want to be!  I am so grateful for this program and I look forward to continuing to improve every week.

Also, check in with drinking pop.  I haven't had a Dr. Pepper, or any other carbonated drink in 6 days.  Feeling good! 

Current Weight Loss: 14.5 lbs

c25k Wk 3 Day 1

I mentally sabotaged myself!  For the last week I have been way too focused on and worried about week 3 starting.  I have been stressed out about the longer jogging intervals, sure that I couldn't do it.  In fact, I stressed out so much about it that I put off working out most of the day!  But I DID finally get it in late last night.  So, here's how it went.  Just before my first long jog I decided that the smartest thing for me would be to cover up the timer on my phone (I have the iPhone app) and just wait for it to tell me to walk again.  That way I wouldn't be stressed out about how much time I had left.  I'd just let myself jog and not think about the time frame.  It actually worked out pretty well!  I gave in and peeked at the time towards the end, but I only had 20 seconds left and I was determined to finish.  Unfortunately, over the next 6 minutes, I completely psyched myself out!!!  For some reason I didn't cover the time on the last long jog and I was so worried the entire time.  I ended up stopping with just 30 seconds left.  I truly think that I had the ability to finish, I just let my own worries cause me to stop. 

On Tuesday I am going to make myself keep the time covered and I am just going to need to believe in myself!  I KNOW that I can finish this workout and this week!!!  Wish me luck!

Current Weight Loss: 14 lbs

Diet Dr. Pepper

I have decided to give up my Diet Dr. Pepper's.  Typically I get a 32 oz refill every day of it, so this is going to be a big change for me!  I know that diet is better than a regular one, but it still really doesn't fit with the lifestyle that I'm working on creating.  The way that I've been eating isn't just counting calories.  I've also been trying to eat as naturally as possible.  Staying away from artificial flavors, preservatives and overly processed foods.  I always pay attention to the ingredient lists on foods and check to make sure that I know what every ingredient is.  If there is something listed that I can't even try to pronounce then I'm not eating it.  Yet, every single day I am drinking Diet Dr. Pepper that is filled with artificial ingredients, including artificial sweeteners.  So, time to give it up.  REALLY not looking forward to the withdrawal headache!!! 

I've also heard that giving up carbonation is supposed to be really healthy, including helping with breathing and stuff.  No idea if that's true or not, but I guess that we'll see if this change makes a difference!

c25k Wk 2 Day 3

Week 2 is officially done!  Again, I really tried to focus on my breathing, although not really all that successfully!  I think that's one of those things that is just going to improve with time.  The funny thing is that I seem to struggle the most when I'm walking!  It's like I am trying so hard to keep myself from being out of breath during the jogs that then as soon as I walk it hits and I am trying to catch my breath!  I'm still pretty scared about the 3 minute jogs coming up, but I'll just have to take those 1 at a time and see how it goes!  If I end up having to repeat that week, so what?  There certainly isn't any shame in that!

I know that a lot of people have said not to worry about speed at this point.  Just work on your endurance and the speed will come later.  But I did try to push myself a bit today for the speed.  I normally walk at a 2.5 and jog at a 4.5.  Today I tried to walk at least part of the time at a 3.0 and on my last jog I pushed myself to a 5.0.  That last jog was a bit of a stretch for me, I really had to mentally push myself to finish it.  I kept wanting to just stop!  But I did make it through and I've been happy to see that my total distance covered has slightly increased each workout.  It'll be fun to see just how much that improves over the course of the program! 

I did seem to struggle a bit more today that I did on Tuesday, but I think that might have been because of the timing of my workout.  I've been trying to do this at the start of my day, but today I didn't get to it until the very end of my day.  I think that was the big difference.  I'll have to try harder to do it first thing in the morning! 

Bring on Week #3!

Favorite iPhone App

There has been one particular iPhone app that has helped me out more than any other as I work on losing weight.  I use it every single day, throughout the day.  And the best part of it, it was FREE!  The app is called "Lose It!", also if you don't have a smart phone they have a website at www.loseit.com.  On this app I can track all of the food that I eat throughout the day, check total carbs, protein, sodium, fat, etc.  I can make custom foods.  They also have a number of restaurant foods and those calories counts.  My favorite part is the recipe builder.  I can enter all of the ingredients and amounts into the app, then play around with how many servings that would be and it will tell me calories per serving.  You can also track your exercise throughout the week.  It has a ton of different things listed with approximate calorie counts.  Or if you have a heart rate monitor (which I do) then you can go in and manually enter exactly how many calories you burned for that exercise.  The whole thing is pretty customizable too.  You enter your current weight, enter your goal weight, then pick a plan.  Do you want to just go slowly and lose 1/2-1 lbs a week?  Or do you want to lose 2 lbs a week?  Pick a program and it will tell you your calorie allowance for each day as well as tell you what day you should hit your goal weight by!  There is a graph that shows your weight loss too, but that's the one thing that I like better on the website than the app.  Too small of a graph on the app.  BUT, everything that I put on the app is automatically updated on the website.  So whenever I need a little boost of confidence or a push to keep going, I pull up the website and look at that graph and see how my weight has gone down. 

For me, the only way to make a true life change is by counting calories eaten and calories burned.  I've tried many of the different fad diets where you have a list of approved foods and then you don't have to count amounts and stuff.  But for me, those just aren't something that I can stick with long term.  But if I am counting calories, I can let myself have that occasional treat.  I tend to make lots better choices with that treat, but I also don't say that I can NEVER have something.  That's not reasonable for me or sustainable.  I am trying to make a LIFE change, not a temporary change.  But like I said, I tend to make better choices this way.  Instead of buying an ice cream that is 230 calories for half a cup, I'll look for something like Dryer's Slow Churned Vanilla that's only 100 calories for half a cup.  And instead of covering it with chocolate syrup, I'll probably have fresh fruit or pureed strawberries, or something along those lines.  Tracking calories has also opened my eyes to just how many calories some of my old favorites have in them. 

I've truly realized just how it is that I got to where I currently am at.  I don't let that discourage me though.  Because with the help of this app, I am now making lots better choices and I WILL reach my goals because of that!

Current Weight Loss: 12 lbs

c25k Wk 2 Day 2 + more

Just finished Week 2 Day 2.  Felt great again.  I am glad that I've been doing it on the treadmill rather than outside.  I think that's made a big difference.  Once I build up my endurance, I'll give running outside another shot!  The one thing that is worrying me is that I am typically a bit out of breath every time I get to walk.  And next week's program has a couple of 3 minute jogging sections.  That worries me.  If I have trouble controlling my breath in a 90 second jogging section, how will I handle 3 minutes?  I tried to concentrate on my breathing today, but I still struggled with that.  One more day to work on it before next week!

Also, I've been trying to decide on what exercises to do in order to sort of round out my c25k workouts.  Typically when I work out, I do it for an hour of more.  So, the 30 minutes has been bugging me.  A friend of mine told me about the 100 push ups and 200 sit ups programs.  They are similar to c25k where you have intervals of working out and then resting, each time increasing how many push ups/sit ups you do.  It's a great way to build up endurance in each of those areas.  I have to do modified push ups at the moment, but if I can increase my strength doing modified ones, soon I should be able to do full push ups. 

So that was my workout today!  I can't wait to see just how much I can improve in all 3 of these programs over the coming weeks!

Current Weight Loss: 11.5 lbs

c25k Wk 2 Day 1

I actually did this workout yesterday, but didn't have a chance to blog about it.  So here's a catch up.  I blew through it!  FELT GREAT!!!  I was really assuming that I would struggle at least a little bit, But it felt wonderful.  There isn't anything more satisfying that setting your mind to accomplish something and then doing it.  Can't wait to complete the rest of the week as well as the other 7 weeks to come!  I still don't know if I will ever LOVE to run, but I love the idea of being ABLE to run when and if I want to.  I hate knowing that it's not something that I can currently do.  But that just pushes me even harder to accomplish my goal.  Next up wk 2 day 2 tomorrow!

Breakthrough

Finally!  I broke through being stuck at the same weight.  In fact, over the last few days I've dropped several lbs bringing my current weight loss in 3 weeks to 11.5 lbs!!!  This definitely taught me a lesson.  I CAN'T let myself get discouraged or give up just because the weight isn't coming off in the exact amount and time frame that I want it to.  I just need to stay on track.  As long as I keep eating healthier foods, counting calories and exercising, the weight WILL come off!!!  I still have a long way to go on this road, so I am sure that this wont be the last time that my weight loss stalls a bit.  I just hope that next time I can remember this and not let myself get frustrated.  Today, looking at my current weight loss, I feel great!  I am very happy at what I've accomplished and can't wait to continue to hit all of my long term and short term goals.