Hope you've had a great weekend!
Valerie
Sunday, April 19, 2015
How'd you do?
Did you finish your week strong? I'm still holding out for my last workout of the week. Family priorities first! So, if you're still on this side of the pond, it's not too late...you can still fit it in! Go for it!
Saturday, April 18, 2015
Sat-itude
What ever you do today, do it with gratitude. Every day is a gift.
Happy Saturday!
Valerie :)
Tuesday, April 14, 2015
Let Me Be Your Case Study
You know those people who come to you for advice and after you've given it, they do something completely different? Yea, that was me. To my own advice!
I decided to ignore the "conversioning" tips I was so kind to provide on my prior post on lessening the pain of getting that early morning workout in. It wasn't really on purpose or for the sake of this post but since it turned out the way that it did, I decided to make me an example of what NOT to do. You're welcome.
I didn't let Monday be a rest day because I kept hearing "Never Skip Mondays" in my head. Despite that of course, that only means if you didn't do a dang thing for the last 7 week days, but nonetheless, I did something. I pulled a couple of workouts from the Nike Training Club app and then jumped on my trainer for a heart pumping, sweatfest half hour.
I got in bed knowing that I REALLY needed to get a swim in early in the week. But also knowing that I REALLY didn't wanna (anti-psyching myself out, rule one broken). I also got in bed not knowing where in the heck my swimsuit was (hamper?, workout drawer?, dryer? swimsuit drawer?). Meaning, I have already broke the first two rules of morning get yo butt up readiness! No clue where your gear is? C'mon, lady! I told hubby, "meh, I'll figure it out in the morning" and he teased "I'll get up and run with you" (knowing this will get me off the swimming hook) and within 30 seconds I went from happiness to oh, crap he's totally pulling my leg. :/
I woke up with the alarm and did text my buddy to make sure SHE was getting up for HER swim. Ahem. I had zero motivation to get up and snoozed away. Apparently, she felt the same way because she didn't respond for another hour! Ha! So, the buddy system too, failed.
The whole morning was set in motion in cuckoo mode. Because now, along with all the other morning rush must do's, I have to play catch up and be prepared for the opportunity of a Tuesday workout. Pack a breakfast, lunch and a workout bag (putting together all the gear!) cause...you never know!
So, all this to say: "Do as I say, not as I do!" The tips work, y'all!
Tomorrow: SWIM!! For real.
Have a good one!
Valerie
 |
| Ha! Sorry, I couldn't help myself. Lol! |
I didn't let Monday be a rest day because I kept hearing "Never Skip Mondays" in my head. Despite that of course, that only means if you didn't do a dang thing for the last 7 week days, but nonetheless, I did something. I pulled a couple of workouts from the Nike Training Club app and then jumped on my trainer for a heart pumping, sweatfest half hour.
I got in bed knowing that I REALLY needed to get a swim in early in the week. But also knowing that I REALLY didn't wanna (anti-psyching myself out, rule one broken). I also got in bed not knowing where in the heck my swimsuit was (hamper?, workout drawer?, dryer? swimsuit drawer?). Meaning, I have already broke the first two rules of morning get yo butt up readiness! No clue where your gear is? C'mon, lady! I told hubby, "meh, I'll figure it out in the morning" and he teased "I'll get up and run with you" (knowing this will get me off the swimming hook) and within 30 seconds I went from happiness to oh, crap he's totally pulling my leg. :/
I woke up with the alarm and did text my buddy to make sure SHE was getting up for HER swim. Ahem. I had zero motivation to get up and snoozed away. Apparently, she felt the same way because she didn't respond for another hour! Ha! So, the buddy system too, failed.
The whole morning was set in motion in cuckoo mode. Because now, along with all the other morning rush must do's, I have to play catch up and be prepared for the opportunity of a Tuesday workout. Pack a breakfast, lunch and a workout bag (putting together all the gear!) cause...you never know!
 |
| Kidding! |
So, all this to say: "Do as I say, not as I do!" The tips work, y'all!
Tomorrow: SWIM!! For real.
Have a good one!
Valerie
Monday, April 13, 2015
Finish Strong
Almost forgot to update the prior week!
I started the week in a bit of a daze. I signed up for my Monday morning class on Sunday night and had no other goals for the week until late Monday when I just decided to jot something down:
5100M Swim
2:10 Bike
10M Run
1 Strength Session
1 Yoga Session
1 brick Session
I knew the swim would force me to get into the pool at least 3 times which is what I really needed to do. The mileage was very conservative since I had injury concern (more on that later) and everything else was more of a wish list (and cheating some knowing that the Cycling class already covered half my goal for the week)
This is how it played out:
Monday - PowerOne Cycling
Tuesday - Early morning swim in the "short" pool. I didn't want to intrude on the Masters class already in session. After a little math coversion in the office, I came out to a 1770M swim.
Left work a bit early to take son to practice and realized that I had a small window....OPPORTUNITY!! I ran 4 miles!
Wednesday - I was planning an early spin class but snoozed one too many times. Took advantage of the inadvertent switch up and went to Hot Yoga at lunch. I felt redeemed!
Thursday - Last week was so good, I had to go back...early morning Barbell Strength at the gym!
Friday - Make it or break it day...if I didn't get it in early, it wasn't going to happen on this super busy day. I managed 1600M swim followed by 15 minutes on the spin bike...baby brick!
Saturday - This was going to be a rest day but I realized I still had too many things on the goal list not checked off. So while babies napped, I jumped on the trainer for an hour then quickly laced up and went for a quick 2 mile run. (they were awake by then but hubby was home) Another baby brick!
Sunday - Ugh...rest day? NO. Rearrange and organize your entire house day? YES. How did we accumulate so many toys and J U N K?? Ahhh!! I sorted through EVERY bin, box, cubby and basket. Put all like things together, collected outgrown "baby" toys and threw a bunch of odds and end crap away. I visited with in-laws who came over for awhile and my first outing of the day was to pick up my daughter at Cotillion at 8pm. PM! When I set my mind to work on something...I. DON'T. STOP. Hubby made us all super yummy shrimp pasta dinner and after the company was gone and the kitchen was clean, I decided...I still have time to reach my goal!!
I tried to convince my buddy to join me for a late swim but she couldn't get away. So I packed anything I could possible need and headed out. 1800M followed by a super fast 5k on the treadmill! Brick!! I was walking out of the gym at 10:45PM but felt accomplished!
This is how turned out:
5100M Swim - 5170M check!
2:10 Bike - 2:15 bike check!
10M Run - 9.3 miles - almost there...whawhaaa
1 Strength Session - 1 - check!
1 Yoga Session - 1 - check!
1 brick session - 3 - check, check, check!!
I came close to the meeting the mileage goal but with the slight overages everywhere else, I'm gonna call it square. And of note, NO rest days! I'd say I finished the week strong!
So, since my Power class was cancelled this morning (I was relieved actually) I just may not do anything tonight. (But I probably won't)
Time to set this week's goals!
Talk at ya later!
Valerie
I started the week in a bit of a daze. I signed up for my Monday morning class on Sunday night and had no other goals for the week until late Monday when I just decided to jot something down:
5100M Swim
2:10 Bike
10M Run
1 Strength Session
1 Yoga Session
1 brick Session
I knew the swim would force me to get into the pool at least 3 times which is what I really needed to do. The mileage was very conservative since I had injury concern (more on that later) and everything else was more of a wish list (and cheating some knowing that the Cycling class already covered half my goal for the week)
This is how it played out:
Monday - PowerOne Cycling
Tuesday - Early morning swim in the "short" pool. I didn't want to intrude on the Masters class already in session. After a little math coversion in the office, I came out to a 1770M swim.
Left work a bit early to take son to practice and realized that I had a small window....OPPORTUNITY!! I ran 4 miles!
Wednesday - I was planning an early spin class but snoozed one too many times. Took advantage of the inadvertent switch up and went to Hot Yoga at lunch. I felt redeemed!
Thursday - Last week was so good, I had to go back...early morning Barbell Strength at the gym!
Friday - Make it or break it day...if I didn't get it in early, it wasn't going to happen on this super busy day. I managed 1600M swim followed by 15 minutes on the spin bike...baby brick!
Saturday - This was going to be a rest day but I realized I still had too many things on the goal list not checked off. So while babies napped, I jumped on the trainer for an hour then quickly laced up and went for a quick 2 mile run. (they were awake by then but hubby was home) Another baby brick!
Sunday - Ugh...rest day? NO. Rearrange and organize your entire house day? YES. How did we accumulate so many toys and J U N K?? Ahhh!! I sorted through EVERY bin, box, cubby and basket. Put all like things together, collected outgrown "baby" toys and threw a bunch of odds and end crap away. I visited with in-laws who came over for awhile and my first outing of the day was to pick up my daughter at Cotillion at 8pm. PM! When I set my mind to work on something...I. DON'T. STOP. Hubby made us all super yummy shrimp pasta dinner and after the company was gone and the kitchen was clean, I decided...I still have time to reach my goal!!
I tried to convince my buddy to join me for a late swim but she couldn't get away. So I packed anything I could possible need and headed out. 1800M followed by a super fast 5k on the treadmill! Brick!! I was walking out of the gym at 10:45PM but felt accomplished!
This is how turned out:
5100M Swim - 5170M check!
2:10 Bike - 2:15 bike check!
10M Run - 9.3 miles - almost there...whawhaaa
1 Strength Session - 1 - check!
1 Yoga Session - 1 - check!
1 brick session - 3 - check, check, check!!
I came close to the meeting the mileage goal but with the slight overages everywhere else, I'm gonna call it square. And of note, NO rest days! I'd say I finished the week strong!
So, since my Power class was cancelled this morning (I was relieved actually) I just may not do anything tonight. (But I probably won't)
Time to set this week's goals!
Talk at ya later!
Valerie
Night to Morning Conversioning
I think I may have just made up a word.
One of the hardest things about trying to squeeze in all these workouts is the realization that there is no other way to get it done but sacrificing sleep and converting to the *dreadful* morning person. If I were a "go to bed at a decent hour gal", it probably wouldn't be so difficult. But the thing of it is, I stay up late. And like it. Giving that up will be the toughest.
My buddy has figured this out long before I, so getting her morning texts are very VERY helpful. It's good to know I'm not the only one waking up at an unGodly hour to go WORKOUT? I am the first to get up (or never go to bed) when there's travel involved. But the energy required to exercise at that time is sometimes nonexistent. Nor the motivation.
One of the hardest things about trying to squeeze in all these workouts is the realization that there is no other way to get it done but sacrificing sleep and converting to the *dreadful* morning person. If I were a "go to bed at a decent hour gal", it probably wouldn't be so difficult. But the thing of it is, I stay up late. And like it. Giving that up will be the toughest.
My buddy has figured this out long before I, so getting her morning texts are very VERY helpful. It's good to know I'm not the only one waking up at an unGodly hour to go WORKOUT? I am the first to get up (or never go to bed) when there's travel involved. But the energy required to exercise at that time is sometimes nonexistent. Nor the motivation.
As a night owl, I'm reluctant to admit that it's getting easier. At least I can say that now, since today's early class was cancelled. My bedtime is slowly rolling back to mid Jimmy Fallon to early Seth Myers range. Ha! My binge watching of House of Cards with hubby is suffering though. I fall asleep and then wake up when something big has happened and I feel we have to watch the episode again. To be fair, he falls asleep too so it's a do over for both of us! Lol.
I started with one weekly early class. Now, I am early rising 3 to 4 times a week!! (WHAT?!)
A few things that seem to help this painful transition:
1 - Psyche yourself up the night before
Usually after one really good workout, start thinking of the next. Think about how "tomorrow morning" you will get the big run, swim or whatever done and off the list. Think about how much stronger you are after each workout. All this is necessary because you will need to remind yourself of this when the alarm goes off at 4:30 and you snooze and ask yourself "whyyyyyyyyy???"
2 - Get yo stuff together
Set your clothes out. Your gym bag, water bottle, swim bag, bike shoes/bike by the door, whatever gear you need...have it ready to go. This minimizes the time fumbling around in the morning when your eyes are still stuck together which in turn means, more time in bed. See? Win-win! I can get from bed to driver's seat in about 15 minutes. (I can and have but doesn't necessarily mean I DO each time...work in progess, k?)
3 - Fuel Up
I'm not saying you need a full breakfast but you certainly need a lil something in the tank to get you moving. I've tried with and without coffee and maybe half a banana. It CAN be done with an empty stomach or without caffeine but for ME, it was one less thing I can blame my sluggishness too. It's a mind game, I tell ya. If I had even half a cup of joe, it makes me happy and satisfied and ready to go. Whether or not the caffeine actually works is uncertain. I'm thinking adrenaline takes over so really, whatever it takes to get you to the starting block is good enough.
4 - Pound the Alarm!
I have a motivational title to my workout alarm. It's something to the tune of: "GET YOUR ASS UP!" followed by a string of workout and tropical destination type emojis. Does it help? Not really, but it's the isolated alarm for that purpose that gives it the sense of being special. I can't let it down. Having the caps and bad word makes it feel like a mean personal trainer yelling at me. Not really, but just go with it. Extra tip, you are a habitual snoozer to the point that you sleep through your entire workout session time, set your phone on the other side of the room (so annoying) but even more effective, put it on your non-early rising husband's night stand. He will be SURE you get your ass up and out of the house in a hurry! (So I hear....ha!)
5 - Buddy System - Real or Virtual
This is by far, the most helpful of things. If I committed to meet someone for a run before dawn, I would NEVER leave them hanging or sacrifice their workout for my lack of motivation. I WILL BE THERE. The same goes for our cycling class or meeting for group runs. On the days when you have to go at it alone, however, draw on the support of the virtual buddy. These are people that are in your same boat...living the same struggle of trying to fit it ALL in with limited time and opportunity. Your peoples, your tribe. They scratch your back and you scratch theirs...text them when the alarm goes off, wake them up, give them the pep talk when they are just in a funk and don't wanna...and likely, they will do the same for you. You will both like each other better later in the day when your workouts are complete! Ha! (experience speaking!)
What has helped me SO much with this transition is the feeling of getting to work after a good workout, getting kids ready and out the door, carpooling and traffic, knowing that it. is. done! You can actually look forward to working the rest of the day and going about your evening duties (carpool/taxi/dinner/homework/family time) without the stress of having to find the time to leave all that and squeeze a workout in.
It's so gratifying that I don't mind nodding off a little earlier than usual.
Happy Monday all!
Valerie
I started with one weekly early class. Now, I am early rising 3 to 4 times a week!! (WHAT?!)
A few things that seem to help this painful transition:
1 - Psyche yourself up the night before
Usually after one really good workout, start thinking of the next. Think about how "tomorrow morning" you will get the big run, swim or whatever done and off the list. Think about how much stronger you are after each workout. All this is necessary because you will need to remind yourself of this when the alarm goes off at 4:30 and you snooze and ask yourself "whyyyyyyyyy???"
2 - Get yo stuff together
Set your clothes out. Your gym bag, water bottle, swim bag, bike shoes/bike by the door, whatever gear you need...have it ready to go. This minimizes the time fumbling around in the morning when your eyes are still stuck together which in turn means, more time in bed. See? Win-win! I can get from bed to driver's seat in about 15 minutes. (I can and have but doesn't necessarily mean I DO each time...work in progess, k?)
3 - Fuel Up
I'm not saying you need a full breakfast but you certainly need a lil something in the tank to get you moving. I've tried with and without coffee and maybe half a banana. It CAN be done with an empty stomach or without caffeine but for ME, it was one less thing I can blame my sluggishness too. It's a mind game, I tell ya. If I had even half a cup of joe, it makes me happy and satisfied and ready to go. Whether or not the caffeine actually works is uncertain. I'm thinking adrenaline takes over so really, whatever it takes to get you to the starting block is good enough.
4 - Pound the Alarm!
I have a motivational title to my workout alarm. It's something to the tune of: "GET YOUR ASS UP!" followed by a string of workout and tropical destination type emojis. Does it help? Not really, but it's the isolated alarm for that purpose that gives it the sense of being special. I can't let it down. Having the caps and bad word makes it feel like a mean personal trainer yelling at me. Not really, but just go with it. Extra tip, you are a habitual snoozer to the point that you sleep through your entire workout session time, set your phone on the other side of the room (so annoying) but even more effective, put it on your non-early rising husband's night stand. He will be SURE you get your ass up and out of the house in a hurry! (So I hear....ha!)
5 - Buddy System - Real or Virtual
This is by far, the most helpful of things. If I committed to meet someone for a run before dawn, I would NEVER leave them hanging or sacrifice their workout for my lack of motivation. I WILL BE THERE. The same goes for our cycling class or meeting for group runs. On the days when you have to go at it alone, however, draw on the support of the virtual buddy. These are people that are in your same boat...living the same struggle of trying to fit it ALL in with limited time and opportunity. Your peoples, your tribe. They scratch your back and you scratch theirs...text them when the alarm goes off, wake them up, give them the pep talk when they are just in a funk and don't wanna...and likely, they will do the same for you. You will both like each other better later in the day when your workouts are complete! Ha! (experience speaking!)
What has helped me SO much with this transition is the feeling of getting to work after a good workout, getting kids ready and out the door, carpooling and traffic, knowing that it. is. done! You can actually look forward to working the rest of the day and going about your evening duties (carpool/taxi/dinner/homework/family time) without the stress of having to find the time to leave all that and squeeze a workout in.
It's so gratifying that I don't mind nodding off a little earlier than usual.
Happy Monday all!
Valerie
Wednesday, April 8, 2015
Cucumber Smoothie Recipe
My morning smoothies come into existence from two main things: time and available ingredients.
My hubby is the grocery shopper (can I get an Amen?!) so smoothie ingredients are not on the "regular" list unless I make a special request. I've been a total slacker in the meals department lately and have been winging it with the bare essentials for weeks and weeks. Luckily, my daughter has started some health kick with her friends and has been tagging along with dad on grocery nights.
She takes fruit infused water bottles to school every day and makes herself a healthy lunch and snacks. Thankfully, I've been able to hijack some of her ingredients for my smoothies! Ha! Unfortunately, the only green thing she bought this time was cucumbers and avocados. But fortunately, I've learned that cucumbers are AWESOME.
I threw half of one in my smoothie earlier this week and really enjoyed the crisp, fresh taste. This morning, I had a few extra minutes to throw another together and used up some more of her ingredients (shhh) plus a few of my own non perishable ones. It was delicious!
Cucumber Fruity Smoothie
1 banana
3/4 cucumber
few strawberries
few raspberries
1 cup of pineapple
2 figs
chia seeds
ice
I knew cucumbers had some healing anti inflammatory benefits. I've seen them commonly at the spa sliced in water for drinking or heard of slices over the eyes to reduce swelling. With all my exercise, I thought I could certainly use some of that anti-inflammatory action on my sore muscles. Can't hurt right? Simultaneously yummy and healing? Can't beat that!
I decided to look them up and learn more about cucumbers and what else exactly they are known for. I found that they are a one of the world's healthiest foods! They're full of vitamins and minerals and are not only anti-inflammatories but also anti-oxidant, anti-cancer, great for skin and hair, aids good breath, rehydrates and even promotes joint health! There are tons of articles out there (two of which I've linked) noting all of their wonderfulness.
I think I will keep these on the "regular" shopping list because in a pinch, they can make a refreshing smoothie or put a pep in a glass of water while reaping the rewards of all the benefits they have to offer. I've found lots of easy recipes where we can quickly incorporate a summer salad with our dinners too!
Follow me on Pinterest if you've haven't yet to see what recipes I'll be pinning later to try out.
Happy Wednesday all and don't forget to keep moving!
Valerie :)
My hubby is the grocery shopper (can I get an Amen?!) so smoothie ingredients are not on the "regular" list unless I make a special request. I've been a total slacker in the meals department lately and have been winging it with the bare essentials for weeks and weeks. Luckily, my daughter has started some health kick with her friends and has been tagging along with dad on grocery nights.
She takes fruit infused water bottles to school every day and makes herself a healthy lunch and snacks. Thankfully, I've been able to hijack some of her ingredients for my smoothies! Ha! Unfortunately, the only green thing she bought this time was cucumbers and avocados. But fortunately, I've learned that cucumbers are AWESOME.
I threw half of one in my smoothie earlier this week and really enjoyed the crisp, fresh taste. This morning, I had a few extra minutes to throw another together and used up some more of her ingredients (shhh) plus a few of my own non perishable ones. It was delicious!
Cucumber Fruity Smoothie
1 banana
3/4 cucumber
few strawberries
few raspberries
1 cup of pineapple
2 figs
chia seeds
ice
I knew cucumbers had some healing anti inflammatory benefits. I've seen them commonly at the spa sliced in water for drinking or heard of slices over the eyes to reduce swelling. With all my exercise, I thought I could certainly use some of that anti-inflammatory action on my sore muscles. Can't hurt right? Simultaneously yummy and healing? Can't beat that!
I decided to look them up and learn more about cucumbers and what else exactly they are known for. I found that they are a one of the world's healthiest foods! They're full of vitamins and minerals and are not only anti-inflammatories but also anti-oxidant, anti-cancer, great for skin and hair, aids good breath, rehydrates and even promotes joint health! There are tons of articles out there (two of which I've linked) noting all of their wonderfulness.
I think I will keep these on the "regular" shopping list because in a pinch, they can make a refreshing smoothie or put a pep in a glass of water while reaping the rewards of all the benefits they have to offer. I've found lots of easy recipes where we can quickly incorporate a summer salad with our dinners too!
Follow me on Pinterest if you've haven't yet to see what recipes I'll be pinning later to try out.
Happy Wednesday all and don't forget to keep moving!
Valerie :)
Tuesday, April 7, 2015
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