Thursday, July 31, 2008
Wednesday, July 30, 2008
This morning I was thinking about the name of my site - Jen'sJourney and what exactly is this journey I am on? I have come to realize that there will be days when we are accomplishing more than we ever imagined, and then there are times where we have to fight a little harder to stay in the game. One thing however remains constant, and that is one's attitude. How we view each day, whether good or bad will have a lasting effect. We can choose to look at a challenge and see it as impossible or we can see it as a opportunity, a chance to really dig deep and see what we are made of.
I am trying every day to make it to that finish line, but where does that line end? Is it when I reach a certain weight or a body fat measurement? I think the race I am running is not one against a scale or a level of fitness but rather it is the race of life. The one we are all running. We can choose whether we give it our all or sit back and let others race past us. I sat by quietly through out my twenties letting life and all its beauty pass me by until finally I said enough is enough.
I think each morning we have to ask ourselves how are we running the race of life. This race is one that we cannot repeat, so we have to make every moment count. We can not stand still, or move backwards, but keep going....one step at a time!
So I think this journey, or race that I am running is one of self discovery. Finding out who I am and how far I will reach in order to live up to my full potential.
- Standing flys - 30 reps with 11 lb. dumbbells
- Side raises with static lunge - 8 reps with 11lb. dumbbells followed by 15 reps with 6.6 lb dumbbells.
- Front raises with static lunge - 15 reps with 11lb dumbbells followed by 15 reps with 6.6 lb dumbbells.
- Arnold Press with sumo/plyo squat - 30 reps with 11lb dumbbells.
- Reverse wood choppers with sumo/plyo squat - 40 reps - 20 reps with 11lb. dumbbells followed by 20 reps with 6.6lb dumbbells.
- One arm dumbbell cleans with sumo/plyo squat - 30 reps - 15 reps each arm with one 17.6 lb. dumbbell.
- Inchworm/walking pushups - 20 reps
- Dive bombers pushups - 20 reps
- Wide fly pushups - 20 reps
- Close grip pushups - 20 reps
- Diamond pushups - 20 reps
- Kickbacks with static lunge - 45 reps each arm - 90 reps total with 11lb dumbbells.
- Bench dips with leg raise - 40 reps
- Lying down tricep extension - 45 reps with one 25lb. dumbbell
- Planks - Hold for 30 sec. - 2 reps
- Walking planks - 15 reps
Tuesday, July 29, 2008
Monday, July 28, 2008
"Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." Mohammed Ali
Workout 1 - 30 day shred dvd - levels 1, 2 and 3! Replaced some cardio segments and core circuits with 30 mins of treadmill running and one walking interval with 6.6 lb. dumbbells with shoulder raises, bicep curls and boxing drills with walking. Also I did extra push ups during the cool down segments and core segments. My weights for all 3 levels of the shred where 11 lb. and 6.6 lb. dumbbells.
Calories burned - 710
Caloric deficit - 3,191 - 7 days
Pushups - 195
Pounds lost - 0
Inches lost - 0
I feel really good looking back at what I did last week. I did not see a drop in the scale or in my inches lost, but somehow I feel as if I still achieved so much. I can see that my endurance and speed is improving, and my strength has never been better.
I am looking forward to another great week ahead and I hope that I continue to see this journey as something that goes far beyond a number on a scale, but rather a journey towards total health and well being. Did I reach high this week? DId I do my absolute best? Without a doubt!!
Saturday, July 26, 2008
Friday, July 25, 2008
So today I did one of my favorite workout dvds, Cathe's Drill Max. This is an intense dvd, but I absolutely love it. It is a combination of plyometric drills with weights and total body resistance training, not to mention it burns a ton of calories!
Thursday, July 24, 2008
Wednesday, July 23, 2008
- Alternating shoulder presses - 17 reps with 11 lb. dumbbells.
- In and out bicep curls - 50 reps with 11 lb. dumbbells.
- Two arm tricep kickbacks - 24 reps with 11 lb. dumbbells.
- Deep swimmers press - 30 reps with 11 lb. dumbbells.
- Full supination concentration curls - 30 reps with 11 lb. dumbbells then alternating to heavy with 16 reps with 25 lb. dumbbells.
- Chair dips - 40 reps
- Upright rows - 30 reps with 11 lb. dumbbells.
- Static arm curls - 23 reps with 11 lb. dumbbells then alternating to heavy with 20 reps with 25 lb. dumbbells.
- Flip grip twist tricep kickbacks - 20 reps with 11 lb. dumbbells.
- Seated two angle shoulder flys - 32 reps with 11 lb. dumbbells.
- Crouching Cohen curls - 45 reps with 11 lb. dumbbells
- Lying down tricep extensions - 50 reps with 11 lb. dumbbells.
- In and out straight arm shoulder flys - 32 reps with 11 lb. dumbbells.
- Congdon curls - 21 reps with 11 lb. dumbbells then alternating heavy with 10 reps with 25 lb. dumbbells.
- Side tri- rises - 50 reps.
Tuesday, July 22, 2008
- Stacked foot/staggered pushups - 15 reps
- Banana rolls - side to stomach to side hold 5 sec each - 2 reps
- Leaning crescent lunges with 7 lb. dumbbells - 24 reps
- Squat runs - 60 secs with 11 lb. dumbells.
- Sphinx pushups/ close grip to plank - 15 reps
- Bow to boat - 5 reps.
- Low lateral skaters - 25 reps
- Lunge and reach - 40 reps with 11 lb. dumbbells.
- Prison cell pushups/ core pushups with knee raise to standing position - 13 reps
- Side hip raise - 25 reps.
- Sumo Squat with w press - 30 reps with 11 lb. dumbbells.
- Plank run - 60 sec.
- Walking planks front and back - 4 reps
- Superman to Banana - 60 sec
- Deep lunge to kickback, curl and press - 20 reps with 7 lb. dumbbells.
- Towel hoppers/ side to side plyo jump - 60 sec.
- Plank and reach pushups - 8 reps.
- Dreya rolls - did not complete, I was so tired!
Monday, July 21, 2008
- Standard pushups - 30 reps.
- Underhand dumbbell rows - 30 reps with 50 lbs.
- Close grip pushups - 30 reps
- Alternating one arm dumbbell rows with deep static lunge or lawnmowers with extra lunge - 84 reps with 25 lb dumbbell.
- Wide fly pushups - 30 reps
- Decline pushups - 10 reps
- Heavy pants with deep static lunge - 20 reps with 22 lbs. and 10 reps with 50 lbs.
- Diamond pushups - 15 reps
- Divebomber pushups - 15 reps
- Back flys - 30 reps with 22 lbs.
Saturday, July 19, 2008
- Monday - Run 45 mins and P90X Chest and Back.
- Tuesday - Run 45 mins and P90X Core Syn.
- Wednesday - Speed drills and P90X Shoulders and Arms
- Thursday - Run 45 mins and Cathe Butts and Guts dvd.
- Friday - Cathe Drill max dvd - full body weights.
- Saturday - Long run - 90 mins.
- Sunday - Day off!!
Knowing is not enough; you must apply. Willing is not enough, you must do!
Workout 1 - Morning run followed by 100 slow, deep walking lunges with front leg kick.
Total time - 50.29
Calories burned - 566
HR - Avg. - 83% Zone 4 , Max - 98% Zone 5
Fitness note - Wonderful run this morning. Legs where a bit sore from yesterday but I pushed through. 4 min walk for warm up followed by 30 min run and 2 min cool down. Then 16 mins of leg work with slow, deep walking lunges and front leg kicks.
Workout 2 - Long walk with a good strong pace.
Total time - 2:06 mins
Calories burned - 830
HR - Avg - 61% Zone 2, Max - 80% Zone 4
Fitness note - Great walk with my husband. We took a different route to the river today. It made for a great walk with the hills. The perfect workout to burn calories and get exercise, while giving your legs a rest from running.
Daily totals -
Total time - 2:56 mins
Total calories burned - 1,396...can we just call this 1,400...haha!!
Caloric deficit - 900.
Friday, July 18, 2008
Thursday, July 17, 2008
30 day shred dvd with extra cardio/leg work and treadmill running intervals.
Total Time - 40.13 mins.
Calories Burned - 351
HR - Avg. 71% Zone 3, Max 92%, Zone 5.
Pushups - walking pushups 17
Caloric Deficit - 600
Fitness Note - Warm up walk with skater lunges, choppers, squats and plyo moves followed by 30 day shred - level 2. I replaced the ab work with extra running intervals. Used 7 lb. and 11 lb. dumbbells, with high reps made for a great burn!
Wednesday, July 16, 2008
- Total time - 50 mins
- Calories Burned - 570
- HR - Avg - 82% Zone 4 , Max - 98% Zone 5.
- Caloric Deficit - 500
- Fitness Note - Good day. First day running since I was sick. It felt good but I had to walk after only 22 mins of running. It felt as if my endurance was lacking but then again it is my first time back and I need to take it slow. Great lunges at the end of my run/walk. Overall , I am proud I got out there and did my best and considering where I was this time last week, I thank God for my health today and the fact that I am feeling so well.
Tuesday, July 15, 2008
Workout Schedule - July 15th - July 20th -
I am still recovering from being sick so this week is an easy one focused on just getting back into my program through light core work and walking. I am going to listen to my body and do what I can, but here is the plan. I may do more, I may have to do less, but all I can promise is that I will do my best!
Caloric Deficit - 500
Fitness Note - I did not wear my HRM today. I just needed to get out and move after being sick for so long. I did well. Walked back from the doctors office and then to the grocery store and carried my food back home. It felt good to be out and about again. Thank God I am getting better!
- Wednesday July16th - Walk for 30 mins along with 15 mins of Yoga X dvd or Baron Baptiste dvd.
- Thursday July 17th - Walk for 30 mins along with 15 mins of Yoga X dvd or Baron Baptiste dvd.
- Friday July18th - Walk for 45 mins along with 30 mins of Yoga X dvd or Baron Baptiste dvd.
- Saturday July 19th - Walk/light run outside for 60 mins.
- Sunday July 20th - Walk/light run outside for 60 mins.
Sunday, July 06, 2008
I have the flu and it has hit me hard. What I thought was tiredness, turned into a fever. Fun times! It is ok though, these things happen. I am taking today and tomorrow off. I will just have to restructure my weekly plan a bit.
Only positive thoughts. I will be better in no time and back running and lifting harder than ever!
I am going to have to get the person who gave this to me. :) Next time we fly I should start wearing one of those masks...Mom you know the ones I am talking about!
Work hard, Reach high everyone!
Saturday, July 05, 2008
How do I feel at this moment about last week? I feel tired, sore and triumphant! It was a short week as we where arriving home from our vacation but I am proud at how I jumped right in there and made the most of the week. I feel stronger this time around with P90X. Last time was in January and I will never forget the moment when my husband watched me as I could not do 3 "boy" pushups! What was I going to do? This whole program is heavily based on push ups. I did what I could for the first few weeks - I "pushed" through - literally!
Now it seems like such a distant memory and now pushups, yes, the boy kind, are all I do. It makes me cry to think about how far I have come. My only regret is that I was not documenting everything as in detailed as I am now with my weight lifitng. Those of you from spark know that I am a logging nut! But I never really sat down and wrote out what weight and reps I was doing in January. Yes, I know Tony Horton from P90X pounds it into your head to write it out, but I did not. I was logging my calories, runs, pushups...etc.. but I needed to do more.
Accountability is a powerful tool. It has been a key factor in my success so far. I am very excited at the possibilities that lie before me and I am looking forward to using this site as a vehicle in which I will be able to record this amazing journey that I am on.
I have so far to go. I am not even close to being who I know I can become. It is not about a size or a certain weight. It is about achieving something I never thought was possible. Where will I be in a year? I can say that I have no idea but I will be stronger, leaner, faster and wiser. I will be able to look back at this time and know that each entry, each workout, was a stepping stone that got me to the place I dreamed of.
I could not do this without the love and support of my family and friends. Micah, you are my heart. I can not go a day without your encouragement. I love it when you come home and you make the time to sit with me, before doing anything else and we review everything that I have done. To see you so proud of how far I have come makes me want to do more! I am changing my life one day at a time. I want to be my very best for you, I want to be healthy for you. Thank you my love for the fitness charts you make me, for helping with my measurements each week, for all the cheering and motivation as I run on the treadmill - everything I do is because of your love and support.
It is hard being away from home and my daily fitness chats with my Mom and Dad constantly give me motivation and help get me through another day. Thank you both for all that you do for me. Dad, thank you for sitting with me and working out my running plan. Mom, thank you for always being my "Skype"cheerleader and best friend. I can not wait to buy those size 4/5's with you! To my spark family as I call you, thank you so much! You guys are so important to me, you will never know how blessed I am to have each of you in my life!
Week one down...seven to go!
Friday, July 04, 2008
Total distance - 3 miles
Total Time - 30.34 min - post run time - 36 mins with cool down.
Calories Burned - 428
HR - Avg - 84% Zone 4, Max - 102% Exceeded Zone 5 by 2%.
Fitness Note - Good run today. I did not do as well as I hoped for but I am very pleased with my last .5 mile time - 4.21 mins. First 2.5 miles where slow, sore from yesterday, but finished strong. Feeling stronger with my pace. Every day getting stronger!
Workout 2 - P90X Legs and Back -
Total Time - 49.36 min
Calories Burned - 502
HR - Avg 78% Zone 3, Max - 89% Zone 4
Fitness Note - Great leg workout!! Hard stuff but worth it - killer burn!
- Balance Lunges - 30 reps with 11 lb. dumbbell.
- Calf raise squat - 30 reps with 11 lb. dumbbell.
- One arm dumbbell rows - 100 reps - 25 reps each arm with 25 pound dumbbells.
- Dumbbell bent over rows - 50 reps with 50 lbs.
- Dead lifts - 20 reps with 50 lbs.
- Super skater squats - 50 reps
- Wall squats - 90 secs non stop - alternating low and mid squat.
- Step back lunge - 24 reps with 11lb. dumbbells.
- Alternating side lunges - 30 reps
- Alternating one leg wall squats - 60 sec.
- Deep deadlift squats - 40 reps
- Three way lunge kicks - 24 reps
- Sneaky lunge - Walking Deep lunges on toes only with hand raise - 30 reps
- Chair pose - 2 reps hold each 30 sec.
- Toe roll ISO lunge - 40 reps
- Groucho/ crab walk - deep plyo squat - 45 sec non stop
- 3 way calf raises - 45 slow reps with 17 pound dumbbell, 30 fast reps with 17 pound dumbbell.
- 80/20 Cyber speed squats - 40 reps standard and 20 reps with jump squat.
Total Time - 85 mins
Calories Burned - 930
Caloric Deficit - 600
Fitness Note - I am happy with today's workout. Another day of the program accomplished! I was quite sluggish today especially in the first part of the run this morning. My 2.5 mile time was not good -avg. 5.8 mph - but at least I pushed through the day and finished with a strong .5 mile - avg 7.2mph time and a great leg and back workout. Tomorrow is another day! Did I do my best? Yes. Could I have gone faster? Yes. Will I do better next time? Absolutely!!!
Thursday, July 03, 2008
P90X Chest, Shoulders, Tris with Ab X along with treadmill run. Circuit intervals - chest, shoulders, tris - then treadmill run for 10 mins then back to next circuit and repeat 3 times - 30 min run high speed 8.0 mph.
- Slow motion 3/1 pushups - 30 reps
- In and out shoulder flys - 16 reps with 11 lb. dumbbells
- Chair dips - one leg raised - 30 reps
- Plange push ups - 10 reps
- Pike press push ups - 10 reps
- Side tri rises - 10 reps Right side 12 reps Left side
- Alternating fly pushups - 12 reps
- Shoulder scarecrow rises - 15 reps with 7 pound dumbbells.
- Overhead tricep extensions - 15 reps with 17 lb dumbbell.
- Two twitch speed push ups - 20 reps
- Y Shoulder presses - 15 reps with 11lb dumbbells.
- Lying tricep extensions - 20 reps with 11 lb. dumbbells
- Side to side push ups - 10 reps
- Shoulder pour flys - 15 reps with 7 pound dumbbells.
- Side leaning tricep extensions - 16 reps with 17 pound dumbbell.
- Diamond pushups - 21 reps
- Weighted Shoulder circles - 25 reps with 7 lb. dumbbells.
- Overhead tricep throws - 16 reps with 17 lb dumbbells.
- Slow mo throws - 8 reps with 11 lb. dumbbells.
- Alternating front to back overhead tricep extensions - 16 reps with 17 lb dumbbell.
- Fly row presses - 8 reps with 11 pound dumbbells.
- Dumbbell cross body blows - 30 reps with 11 lb dumbbells.
- One arm plank/balance push ups - 10 reps
- Ab Ripper X - 250 reps.
Total Time - 114 mins
Calories Burned - 1,321
Push ups - 123
Crunches - 250
HR - Avg - 73% Zone 3, Max - 99% Zone 5
Caloric Deficit - will report back at the end of the day
Fitness Note - Hard day. First day back from vacation and I am feeling the jet lag. I pushed through and I am so proud that I did not stop or settle for anything less that my best! The first day of my 8 week plan is in the books!!
“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” Zig Ziglar
It has been awhile since I have posted my goals and affirmations. As there are only 6 months left this year, I have to work harder than ever to make the most of each month.
My Affirmations -
I am stronger and leaner than 30 days ago.
I am living up to my full potential each day.
I am wearing size 6's for the first time in over 10 years.
I am running faster and stronger every day.
I am currently 23.54% body fat
I am happy and healthy and ready to reach higher.
I will reach my goal of 17 -18% body fat by the end of 2008.
I will increase my speed and overall endurance.
I will loose another 10 - 15 pounds by the end of 2008.
I will continue to make the most of each day that I am blessed with.
I will run the NYC marathon.
I will wear a size 4/5 by the end of 2008.
Goals 2008 -
Ultimate Long Term Goal -
1. To run multiple marathons including the NYC marathon.
2. To become a triathlete again.
3. To never stop living life with passion and a desire for wellness.
6 Month Goals-
1. To get to 17% - 18% Body Fat.
2. To loose another 10 - 15 pounds.
3. To wear a size 4/5 jeans by the end of 2008.
4. To improve my 5k time to 25 mins by the end of 2008.
2 Month Goals -
1. To get under 20% Body Fat before August 27, 2008.
2 .To loose another 8 pounds before August 27, 2008.
3. To finish the P90X - 8 week program I have made for myself.
4. To improve my runs in both distance and speed.
5. To complete my long run of 13.1 miles
I now know what I want to accomplish, I know what I need to do to get there - now it is time to get out there and MAKE IT HAPPEN!!!!
Can achievement be broken down into steps? Well, it isn't always that clean and easy, but I do know that those who achieve great things usually go through much of the same process, with many of the items listed below as part of that process. So if you have been struggling with achievement, look through the following and internalize the thoughts presented. Then begin to apply them. You will be on the road to achieving your dream!
1. Dream it - Everything begins in the heart and mind. Every great achievement began in the mind of one person. They dared to dream, to believe that it was possible. Take some time to allow yourself to ask "What if?" Think big. Don't let negative thinking discourage you. You want to be a "dreamer." Dream of the possibilities for yourself, your family, and for others. If you had a dream that you let grow cold, re-ignite the dream! Fan the flames. Life is too short to let it go. (Also, check out my article "Dare to Dream Again," Which has been read by close to a million people in the last 4 months alone. You can see it at the website.)
2. Believe it - Yes, your dream needs to be big. It needs to be something that is seemingly beyond your capabilities. But it also must be believable. You must be able to say that if certain things take place, if others help, if you work hard enough, though it is a big dream, it can still be done. Good example: A person with no college education can dream that he will build a 50 million-dollar a year company. That is big, but believable. Bad example: That a 90 year-old woman with arthritis will someday run a marathon in under 3 hours. It is big alright, but also impossible. She should instead focus on building a 50 million-dollar a year business! And she better get a move on!
3. See it - The great achievers have a habit. They "see" things. They picture themselves walking around their CEO office in their new 25 million-dollar corporate headquarters, even while they are sitting on a folding chair in their garage "headquarters." Great free-throw shooters in the NBA picture the ball going through the basket. PGA golfers picture the ball going straight down the fairway. World-class speakers picture themselves speaking with energy and emotion. All of this grooms the mind to control the body to carry out the dream.
4. Tell it - One reason many dreams never go anywhere is because the dreamer keeps it all to himself. It is a quiet dream that only lives inside of his mind. The one who wants to achieve their dream must tell that dream to many people. One reason: As we continually say it, we begin to believe it more and more. If we are talking about it then it must be possible. Another reason: It holds us accountable. When we have told others, it spurs us on to actually do it so we don't look foolish.
5. Plan it - Every dream must take the form of a plan. The old saying that you "get what you plan for" is so true. Your dream won't just happen. You need to sit down, on a regular basis, and plan out your strategy for achieving the dream. Think through all of the details. Break the whole plan down into small, workable parts. Then set a time frame for accomplishing each task on your "dream plan."
6. Work it - Boy, wouldn't life be grand if we could quit before this one! Unfortunately the successful are usually the hardest workers. While the rest of the world is sitting on their couch watching re-runs of Gilligan's Island, achievers are working on their goal - achieving their dream. I have an equation that I work with: Your short-term tasks, multiplied by time, equal your long-term accomplishments. If you work on it each day, eventually you will achieve your dream. War and Peace was written, in longhand, page by page.
7. Enjoy it - When you have reached your goal and you are living your dream, be sure to enjoy it. In fact, enjoy the trip too. Give yourself some rewards along the way. Give yourself a huge reward when you get there. Help others enjoy it. Be gracious and generous. Use your dream to better others. Then go back to number 1. And dream a little bigger this time!
Wednesday, July 02, 2008
- THURSDAY JULY 3rd - P90X Chest, Shoulders, Tris with Ab X along with running intervals - 30 mins.
- FRIDAY JULY 4th - P90X Legs and Back along with 3 mile tempo run.
- SATURDAY JULY 5th - P90X Yoga
- SUNDAY JULY 6th - Day off!!!!
- MONDAY JULY 7th - P90X Chest, Shoulders and Tris with Ab X followed by 3 mile run.
- TUESDAY JULY 8th - 4 mile speed drills with Leg work - Cathe Butts and Guts dvd.
- WEDNESDAY JULY 9th - P90X Back and Biceps with Ab X followed by a 3 mile run.
- THURSDAY JULY 10th - P90X Yoga.
- FRIDAY JULY 11th - Cathe Drill Max dvd.
- SATURDAY JULY 12th - Long run - 5/6 miles
- SUNDAY JULY 13th - Day off!!!