I can't believe it has been so long since I posted. I felt so run down which turned to feeling blah, to not caring, to pick yourself back up, lack of activity won't make it any better. So yesterday instead of driving to my 8 am meeting and having to worry about parking I biked, from home to Joseph Brant Hospital (at Lakeshore and Maple), then up Brant to CIBC, back down Brant and over to Maple and Lakeshore for a Nia class (It has been at lest four years since I have done NIA and it was delicious and lovely) then I biked home. My gluts were tight, and once I stopped biking my legs felt very heavy.
Today I went into the pool for Aquafit and that was nice. In the evening I was hot from cleaning so I biked out to Tim's (instead of driving) to get a frozen lemonade. On my way back I bumped into a client who mentioned she could see some weight loss in my face. Hooray, more incentive to keep going.
I really enjoyed the bike ride and want to do more. I am done with running for now. Our pool is open so more swimming instead. Unfortunately I do have a lot more desk work to do so I will integrate exercise breaks to stimulate mind and body.
Anyway now I must get some sleep, I have a long day ahead of me and I need to vacuum and want to get a bike ride in and maybe a labyrinth walk in before my interview for June birth at 10:45 am in Mississauga and a prenatal class from home from 1 - 6 pm.
Saturday, June 7, 2014
Monday, May 12, 2014
In a funk
I don't know if it is PMS, result of over-training (which I don't think I am doing), lack of good sleep, the stress of cash not flowing as readily as it should or a combination but I am really struggling with motivation. I feel like I want to hibernate, curl under a blanket and do nothing.
I had a hard time falling asleep and woke up at regular intervals throughout the night. I went out for my run at 6:30 am despite the fact my alarm was not set, because on Friday I wasn't sleeping well either and woke up before my alarm so I shut it off. I only managed to do 5 minute warm up, 8 minute run and 5 minute cool down then I needed to come home and go to the bathroom. I had planned on doing my strength training after but I just can't muster it, all I want to do is climb into bed, plus I am feeling emotional and melancholy.
I have an Aquafit class to teach this morning and that normally perks me up, then home to get some work done, at 4 pm I am meeting up with a girlfriend and we are car pooling to a meeting from 5 - 9 pm. Anyway, time for my tea, pity party is over.
I had a hard time falling asleep and woke up at regular intervals throughout the night. I went out for my run at 6:30 am despite the fact my alarm was not set, because on Friday I wasn't sleeping well either and woke up before my alarm so I shut it off. I only managed to do 5 minute warm up, 8 minute run and 5 minute cool down then I needed to come home and go to the bathroom. I had planned on doing my strength training after but I just can't muster it, all I want to do is climb into bed, plus I am feeling emotional and melancholy.
I have an Aquafit class to teach this morning and that normally perks me up, then home to get some work done, at 4 pm I am meeting up with a girlfriend and we are car pooling to a meeting from 5 - 9 pm. Anyway, time for my tea, pity party is over.
Friday, May 9, 2014
No energy
Today I woke up before my alarm. I went to the bathroom and started getting my stuff on to go for my run. My knee was not feeling good, I pushed myself to try anyway, no maybe just a walk, if it's a walk maybe I should ask Marc to come along, but it looks like he is sleeping I shouldn't wake him, I wish I was still resting, I feel depleted. Not to mention a yeast infection, I was not looking forward to running with. Off came the pants and I crawled back into bed. I felt okay with that, if I needed the rest that is what I would do. I still had time between Elizabeth getting on the bus and Aquafit that I could still do my strength training.
I had my breakfast and was feeling really good, my knee felt fine. Maybe I could go for a run from the bus stop. Or maybe it is better just to do the strength training, because if I was feeling depleted maybe it will not be good to stress the body with the run and then be on the humid deck for Aquafit. Maybe I could not do the run routine but time myself and see how long I could comfortably run for, that would be cool. I have a long day planned so I decided to err on the side of caution.
I took my vitamins and decided to start on my B complex again. I think the early starts to the morning have more to do with increased daylight and adjusting circadian rhythms, the night sleep is okay. Hopefully that would help my energy as well.
So I walked Elizabeth to the bus and it was fatiguing. I guess my body or some of its systems are stressed. Maybe I will see if I can switch my reflexology session from next Friday to today. I will increase my water and focus on really clean foods today. I was planning on working from the computer but I think I need some time in the fresh air and sunshine.
I am covering two extra Aquafit classes (one Saturday and one Monday). Tonight we are taking Marc out for his birthday dinner to avoid the pandemonium of Mother's Day, I hate when his birthday and Mother's day fall on the same date. Then Juliet and I are heading to Toronto to see Rent. Time to drink my Earl Grey Vanilla tea, recharge my batteries so I can give them my best on pool deck. I am really looking forward to my head hitting the pillow tonight.
I had my breakfast and was feeling really good, my knee felt fine. Maybe I could go for a run from the bus stop. Or maybe it is better just to do the strength training, because if I was feeling depleted maybe it will not be good to stress the body with the run and then be on the humid deck for Aquafit. Maybe I could not do the run routine but time myself and see how long I could comfortably run for, that would be cool. I have a long day planned so I decided to err on the side of caution.
I took my vitamins and decided to start on my B complex again. I think the early starts to the morning have more to do with increased daylight and adjusting circadian rhythms, the night sleep is okay. Hopefully that would help my energy as well.
So I walked Elizabeth to the bus and it was fatiguing. I guess my body or some of its systems are stressed. Maybe I will see if I can switch my reflexology session from next Friday to today. I will increase my water and focus on really clean foods today. I was planning on working from the computer but I think I need some time in the fresh air and sunshine.
I am covering two extra Aquafit classes (one Saturday and one Monday). Tonight we are taking Marc out for his birthday dinner to avoid the pandemonium of Mother's Day, I hate when his birthday and Mother's day fall on the same date. Then Juliet and I are heading to Toronto to see Rent. Time to drink my Earl Grey Vanilla tea, recharge my batteries so I can give them my best on pool deck. I am really looking forward to my head hitting the pillow tonight.
Wednesday, May 7, 2014
On track and rearing to go
Happy hump day. Last night I was having issues sleeping again. I am wondering if it is the Vitamin B complex I am taking. I have it as early as possible in the morning. I think I will stop for a bit and see if things improve. Anyway it lead me to an early start this morning, and the sooner I start the more accomplished I can be.
My muscles are still a bit sore from Monday's strength training, I was hoping some hair of the dog (more exercise, not alcohol) would help get the lactic acid moving. I did my 5-8-5-8-5 run followed by 4 minutes of body weight hi intensity exercise, got to stretch, pack my gear for the day, my water should now be at 80 degrees so I can make my green tea and prep a smoothie with spinach, pear, 1/4 banana, greek yogurt and some protein powder. At 9 am I will teach my Aquafit class and rush home to work on the computer for six hours, followed by dinner and dishes, woohoo.
My muscles are still a bit sore from Monday's strength training, I was hoping some hair of the dog (more exercise, not alcohol) would help get the lactic acid moving. I did my 5-8-5-8-5 run followed by 4 minutes of body weight hi intensity exercise, got to stretch, pack my gear for the day, my water should now be at 80 degrees so I can make my green tea and prep a smoothie with spinach, pear, 1/4 banana, greek yogurt and some protein powder. At 9 am I will teach my Aquafit class and rush home to work on the computer for six hours, followed by dinner and dishes, woohoo.
Tuesday, May 6, 2014
New game plan
Yesterday I did not end up going to water running. I decided instead that I really want to work on defining my upper body and the time I had the best upper body tone was when I was teaching a class called Tone in Motion. It combines simple steps to keep the heart rate elevated with hand weight strength training. So I chose to do that instead. At the physio appointment she taught me some cool things about how I hold my body, where I have limited mobility and proper umbrella (diaphragm) breathing. Despite how tight my gluts may be they are not stabilizing me properly, which is what my chiro said as well. So that is something I need to work on daily.
Today was weigh in day and I was not overly surprised to see there was not much change. I am 178-179 lbs and lost 1/2" off my waist. I would have liked to have seen more of a change but not surprised it wasn't there. I realized that I have stopped having smoothies three times a week which really increases my protein intake, also my water intake slowed down.
Time for a new game plan. I will continue to run on M/W/F and do 8 minute runs, with 5 minute warm up, recovery and cooldown walks. On M/F I will do my Tone in Motion routine, and Wednesdays do a quick high intensity body weight resistance training. Next week Juliet and I start a yoga class Tuesday nights and I plan to add yoga from home on Thursday mornings. Weekends are for rest and house keeping. M/W/F I will go back to smoothies for breakfast. We will see how that progresses things along. My goal is to get down to at least a 35" waist, which is the borderline for increased health risk. Currently my waist size is 43". I have far to go but I know I can do it.
Today was weigh in day and I was not overly surprised to see there was not much change. I am 178-179 lbs and lost 1/2" off my waist. I would have liked to have seen more of a change but not surprised it wasn't there. I realized that I have stopped having smoothies three times a week which really increases my protein intake, also my water intake slowed down.
Time for a new game plan. I will continue to run on M/W/F and do 8 minute runs, with 5 minute warm up, recovery and cooldown walks. On M/F I will do my Tone in Motion routine, and Wednesdays do a quick high intensity body weight resistance training. Next week Juliet and I start a yoga class Tuesday nights and I plan to add yoga from home on Thursday mornings. Weekends are for rest and house keeping. M/W/F I will go back to smoothies for breakfast. We will see how that progresses things along. My goal is to get down to at least a 35" waist, which is the borderline for increased health risk. Currently my waist size is 43". I have far to go but I know I can do it.
Monday, May 5, 2014
Do over?
If at first you don't succeed try, try again.
Yesterday I was getting pain in my knee that I haven't experienced for 20 years. It was so bad it close to immobilized me. I started with heat and that made it worse, I had the TENS machine on for most of the day and that helped immensely. By the end of the night there was no pain except when I did stairs.
This morning it felt okay until I brought my leg up to put on my socks. I decided to go for my run anyway and listen to my knee, I don't want to do harm and be out for longer than necessary. Today was a 5 walk, 10 run, 5 walk, 10 run, 5 walk and I was nervous about that mentally. The first 10 minute stint my knee was good, by 8.5 - 9 minutes it took a lot of convincing to keep running and at 9.5 minutes I started walking, mentally I had no desire to keep running. I walked for 5.5 minutes and started into my second 10 minute stint. This time it was my body that was revolting. First it was my hamstrings so I refocused my breathing to ensure I was getting in lots of oxygen for my hard working muscles. Next I felt a twinge in my knee, I kept breathing to see if that would improve and it did. I stumbled on a branch and that torqued the knee, a proverbial stumbling block could I overcome it, for about 20 seconds then I started walking. But I didn't give up. I walked for about 30 seconds and started running again for 1.5 then back to walking, ran for another 30 seconds but now my knee was saying not to push further.
So I here is my plan. Today I have a physio appointment at 10:45 am. There is a combo swim at 2 pm at Tansley Woods, I am going to go there and do my running in the water, that will better support the joints. If mentally I cannot do the 10 minutes I will go back to last weeks routine. I hope to get my strength training in before the water running.
I have just registered Juliet and I for yoga once a week and that starts next Tuesday. It is one week sooner than I planned to add yoga but I think I can hack it.
Overall I am disappointed but not discouraged. 6 weeks ago I wasn't running at all and now I can run for 9 minutes comfortably. I had no intentions of duration when I started out. In fact I would be very happy to do interval training of 9 minute runs with body weight strength training in between the runs. I want to maintain what I have achieved and possibly build my speed. I still want to push for 10 minutes to overcome the mental challenge but for now I think the physical challenge is more of what I need.
Yesterday I was getting pain in my knee that I haven't experienced for 20 years. It was so bad it close to immobilized me. I started with heat and that made it worse, I had the TENS machine on for most of the day and that helped immensely. By the end of the night there was no pain except when I did stairs.
This morning it felt okay until I brought my leg up to put on my socks. I decided to go for my run anyway and listen to my knee, I don't want to do harm and be out for longer than necessary. Today was a 5 walk, 10 run, 5 walk, 10 run, 5 walk and I was nervous about that mentally. The first 10 minute stint my knee was good, by 8.5 - 9 minutes it took a lot of convincing to keep running and at 9.5 minutes I started walking, mentally I had no desire to keep running. I walked for 5.5 minutes and started into my second 10 minute stint. This time it was my body that was revolting. First it was my hamstrings so I refocused my breathing to ensure I was getting in lots of oxygen for my hard working muscles. Next I felt a twinge in my knee, I kept breathing to see if that would improve and it did. I stumbled on a branch and that torqued the knee, a proverbial stumbling block could I overcome it, for about 20 seconds then I started walking. But I didn't give up. I walked for about 30 seconds and started running again for 1.5 then back to walking, ran for another 30 seconds but now my knee was saying not to push further.
So I here is my plan. Today I have a physio appointment at 10:45 am. There is a combo swim at 2 pm at Tansley Woods, I am going to go there and do my running in the water, that will better support the joints. If mentally I cannot do the 10 minutes I will go back to last weeks routine. I hope to get my strength training in before the water running.
I have just registered Juliet and I for yoga once a week and that starts next Tuesday. It is one week sooner than I planned to add yoga but I think I can hack it.
Overall I am disappointed but not discouraged. 6 weeks ago I wasn't running at all and now I can run for 9 minutes comfortably. I had no intentions of duration when I started out. In fact I would be very happy to do interval training of 9 minute runs with body weight strength training in between the runs. I want to maintain what I have achieved and possibly build my speed. I still want to push for 10 minutes to overcome the mental challenge but for now I think the physical challenge is more of what I need.
Saturday, May 3, 2014
I exceeded, I think
Yesterday was a "Do what you need" without judgement kind of day. Thursday night I taught until 10 pm, I couldn't fall asleep until after 12 am and received a call from my third time repeat client that it was time to head to the hospital at 3:30 am. I desperately sent out an email for coverage of my 10 am Aquafit class but no one could help out. The baby was born at 8:05 am, I stayed until 9:40 am, arrived to class just in time, taught with very sore feet while ridiculously hungry. I decided to get a milkshake, Santa Fe veggie wrap and orange cranberry muffin at Mc Donalds for my brunch. It was lovely. I rested and slept on the couch, watched the first episode of Downtown Abbey (it took three attempts to see it fully as I keep falling asleep. I ignored the phone twice and a knock on the door. For dinner we had french fries and honey garlic chicken. I didn't drink enough water. By 10 pm I was falling asleep on the couch so I went to bed. I honoured my body's cues and it was a great day.
This morning I was awake by 6:15 am but stayed in bed until after 6:30 am. I was very ready to get my run and strength training in so I could get the rest of my day going. Elizabeth left for horseback riding camp just before 7:30 am and Juliet is off to work which means Marc and I have the day to ourselves.
The run today was 5 minute warm up, then two 8 minute runs sandwiching a 5 minute recovery walk, ending with 5 minute cooldown walk. I left the house at around 7:25, the whole routine was supposed to be 31 minutes. My iPod was not fully charged but I thought it had enough juice in it to cover me. The first run was mostly into the wind and man was that ever tough. You can't get the same breath in when a huge gust is hitting you in the face and the added resistance made it challenging. I knew for the second run I needed to change my route otherwise I would once again be running head first into the wind. I started running when it prompted me to and at one point I had this lovely little thought "My body is a shell, let you soul soar with the music." and that is what I did, it felt incredible. I noticed tones in the music I had not experienced before, and I was experiencing them not just listening to them. That lasted for a bit and then I started struggling. Physically I felt fine but mentally I couldn't hold it. I wanted to stop because I was simply tired of running. I pushed through refocusing on my breath, thinking 'I am only failing myself', thinking of how accomplished I would feel once I was done. I started mentally pleading with my iPod for the beep and "Begin 5 minute cooldown walk" but it was not coming. I wanted to reach into my pocket and see how much time I had left but I thought that would make it harder. I kept setting targets, 'I will run to the garbage can and it will beep', 'Okay to the car' 'To the yellow and black pole and then I am finished'. As I neared the yellow and black pole I was mentally done, I reached into my pocket my iPod had a low battery warning. When I cleared it the routine said it was completed. I looked at the time and it was 7:58 am. Does that mean I ran for over 13 minutes straight??? I cannot be sure but I think so. That is awesome that physically and cardiovascular-ly I could do it comfortably. It makes me concerned that motivationally and mentally it was rough. I wanted to start running for the endorphins, the challenge, to get back into cardiovascular health and for the weight lost. I never set an intention of how much of a run I wanted to do. Will I be able to run for 20 + minutes? What will I be happy with as I continue to increase my workout load? Is there a set running time that mentally I tap out at, and the need for physical strength training will need to increase? Where is that point? Time will tell.
One thing I will say is on Thursday I was shaving my legs and my soleus muscle is back. That was always my crowning achievement when my soleus muscle popped out from behind my calf (gastrocnemius) I love the look it and I have got to say it looks fierce. I tried to take a picture but the light just didn't highlight how amazing it looks.
Now that I am almost done my coffee and have adequately come down from my long run it is time to do a bit of strength training, have a lovely warm shower and eat. Have a great weekend everyone.
This morning I was awake by 6:15 am but stayed in bed until after 6:30 am. I was very ready to get my run and strength training in so I could get the rest of my day going. Elizabeth left for horseback riding camp just before 7:30 am and Juliet is off to work which means Marc and I have the day to ourselves.
The run today was 5 minute warm up, then two 8 minute runs sandwiching a 5 minute recovery walk, ending with 5 minute cooldown walk. I left the house at around 7:25, the whole routine was supposed to be 31 minutes. My iPod was not fully charged but I thought it had enough juice in it to cover me. The first run was mostly into the wind and man was that ever tough. You can't get the same breath in when a huge gust is hitting you in the face and the added resistance made it challenging. I knew for the second run I needed to change my route otherwise I would once again be running head first into the wind. I started running when it prompted me to and at one point I had this lovely little thought "My body is a shell, let you soul soar with the music." and that is what I did, it felt incredible. I noticed tones in the music I had not experienced before, and I was experiencing them not just listening to them. That lasted for a bit and then I started struggling. Physically I felt fine but mentally I couldn't hold it. I wanted to stop because I was simply tired of running. I pushed through refocusing on my breath, thinking 'I am only failing myself', thinking of how accomplished I would feel once I was done. I started mentally pleading with my iPod for the beep and "Begin 5 minute cooldown walk" but it was not coming. I wanted to reach into my pocket and see how much time I had left but I thought that would make it harder. I kept setting targets, 'I will run to the garbage can and it will beep', 'Okay to the car' 'To the yellow and black pole and then I am finished'. As I neared the yellow and black pole I was mentally done, I reached into my pocket my iPod had a low battery warning. When I cleared it the routine said it was completed. I looked at the time and it was 7:58 am. Does that mean I ran for over 13 minutes straight??? I cannot be sure but I think so. That is awesome that physically and cardiovascular-ly I could do it comfortably. It makes me concerned that motivationally and mentally it was rough. I wanted to start running for the endorphins, the challenge, to get back into cardiovascular health and for the weight lost. I never set an intention of how much of a run I wanted to do. Will I be able to run for 20 + minutes? What will I be happy with as I continue to increase my workout load? Is there a set running time that mentally I tap out at, and the need for physical strength training will need to increase? Where is that point? Time will tell.
One thing I will say is on Thursday I was shaving my legs and my soleus muscle is back. That was always my crowning achievement when my soleus muscle popped out from behind my calf (gastrocnemius) I love the look it and I have got to say it looks fierce. I tried to take a picture but the light just didn't highlight how amazing it looks.
Now that I am almost done my coffee and have adequately come down from my long run it is time to do a bit of strength training, have a lovely warm shower and eat. Have a great weekend everyone.
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