Tag Archives: Training Schedule

Three Things Thursday –

1. Half Marathon training starts Tuesday! That means that The Goodlife Fitness Toronto Half Marathon is only 12 weeks away!

I’ve added a Half Marathon countdown to my blog, and I have posted my training program if you are interested. Check out the Half Marathon Training page.

This is a new program for me, created by a friend of mine from work. Both him and his wife have used this program with much success, so I’m super excited to give it a try.

It’s a 3x per week program with speed, hill and endurance training. All runs are to be done at a specific pace – adjusted from your goal pace. It’s pretty cool, most training programs I’ve one have been all about mileage, not about quality mileage! Will this program prepare me to run a 1:58 half? I hope so!

2. Clean eats of the week – Potato Leek and Cheddar Soup, Meatloaf, and Blueberry Crumble Muffins.

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Im not sure if you remember, but one of my 13 in 2013 goals is to try 52 new clean recipes this year…well, so far, I’ve made 8 🙂 I will be posting these three, and the others I’ve tried so far this year, on a new blog page. Check back over the next few days for the Clean Eating Recipes page.

3. I’ve discovered Popchips and they are amazing! So far I’ve tried Original Potato and Salsa Tortilla. Both were so good, and not bad for you either!

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Especially when you compare them to regular potato chips…

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Are you training for a spring race?

Have you tried Popchips? What’s your favourite flavour?

8 Week Progress Report

It has now been just over 8 weeks since I started my journey (and this blog)! Here is an update as to where things stand in terms of reaching the 11 goals I set for myself and the progress I have made since my last update.

Goal #1 – My Pre-pregnancy Body Back – So, I’ve pretty much reached this goal. I am back to my pre pregnancy weight, and fit into my ‘goal jeans’, although not quite the way I want. The muffin top HAS GOT TO GO!!

This week marked the mid-point of the Skinny Jeans Challenge which meant measurement time!

I am actually really pleased with my progress so far…I’ve lost a total of 10.4 inches! CRAZY!! I still want to improve on my percent body fat – I’m down almost 5%, but would like to bring it down by about another 2.5%.

Goal #2 – Run a Two Hour Half Marathon – Well, the Half Marathon is only 19 days away and I’m definitely NOT PREPARED!

I’ve still only ran outside 2 times – one fast 5K (which went surprisingly well), and a 16K run a couple of weeks ago with my sister.

Here’s how my training schedule looked over the past 5 or so weeks.

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BodyAttack has taken over my life! I have missed so many runs to get to Attack classes, it’s crazy! I’ve missed a total of 10 runs in the last 5 weeks – 1 hill workout, 3 fartlek workouts, 2 regular runs, and 3 long runs! BRUTAL!

I seriously doubt I will meet my goal of a sub-two hour half. I’m disappointed, but still hoping for a good run.

I guess we will see how things look after my 18K this weekend!

Goal #3 – Improve my Upper Body Strength – I was actually doing well with is goal since starting The 100 Push-Up Challenge last month – that was until I got sick. Since then, I have done NOTHING, and as a result, I am STILL struggling through the Upper Body Conditioning track in Attack 😦 My plan is to start the challenge again…tonight! Anyone want to do it with me and help me stay on track? Please?

Goal #4 – Try Hot Yoga – Still haven’t made it to a hot yoga class, and its not looking like I will be heading there any time soon. Until I get my Attack Certification Video done, I need to go to another Attack class Thursday evenings.

I hope to get my video in by mid-June, so hopefully I will be able to get to a class soon after that.

Goal #5 – Eat Clean – this is yet another goal that has been shoved aside since becoming sick and getting super busy.

I definitely need to get back in track, and fast!

My plan is to check out the latest issue of Clean Eating Magazine over the next few days, and set out next weeks meal plan. After that, I will hit the grocery store and get at it! I still want to aim for at least 2, but hopefully 3 clean meals a week.

Goal #6 – Limit the Amount of Junk Food I Eat – I’m actually not doing too bad at this one, considering I really haven’t been eating clean, I’m not exactly sure what I’ve been eating! My plan of not bringing it into the house is working, and I’m going to continue to keep it that way.

Goal #7 – Limit my Chai Lattes to one a Week – FAIL! HUGE! I’ve actually already had 2 this week! Chai latte is what seems gets me through the day! Although I did choose a Chocolate Banana Smoothie over the latte today:) Might have to stick with it, it’s higher in protein and fibre…sugar too, but I still think it’s the better choice. Agree?

Goal #8 – De-Clutter – Again, this one has been neglected since getting so busy. I did paint my sons room immediately after my last progress report, but unfortunately, it’s not quit finished 😦 I know, I’m brutal!

So, I still need to:

1. Finish painting my son’s room.
2. Clean out the kids toys.
3. Sort through my clothes.
4. Go through our deep freeze and actually see what we have in there!

Goal #9 – Read More – since my last update, I have finished The Help and The Lucky One.

Up next…the Shades of Grey Trilogy… Apparently everybody I know is or has read it. Not sure what to expect…besides turning 50 shades of red!!! Have you read the trilogy?

Goal #10 – Save Money – I am actually doing quite well with this one! Sticking to a bit of a budget has been easier than I thought it would be!

Goal # 11 – Make time for Scrapbooking – Unfortunately this too has been put on the back burner since becoming so busy. Now that the warm weather is coming, I have no idea when I will get back at it. Hopefully I will make it to a Friday night crop sometime soon!

Overall, I am not quite where I was hoping to be at this point. I need to get back into my running and start eating clean again! Really, I need to manage my time better and make healthy living a priority.

How is your journey going?
Do you have any super easy Clean Eating recipes you can share to help me get back on track?

Motivational Monday! Obsessed.

So, I’ve been sick for about a week now, and haven’t worked out in 5 days. It’s killing me! Although I have no energy, and feel like crap, I still wish I could work out.

I want to run.

I want to sweat.

I want to feel good about myself.

Some people say I’m obsessed…..

I’ve worked so hard to get where I am in my half marathon training, that I don’t want to lose it. I’m nervous that when I run again I’m going to struggle. That it’s going to feel like it did 10 weeks ago when I started training. That it’s going to suck 😦

It’s only 5 weeks until the Toronto Women’s Half Marathon. 34 days til race day.

I need to get better.

I need to get back on track.

I need to run.

4 Week Progress Report

Well, it’s been 4 weeks since I decided to get my act together and become a Happier, Healthier, More Fit Me. Let’s take a look at exactly how I’m doing according to the goals I set almost one month ago.

Goal #1 – My Pre-pregnancy Body Back – well, so far I have lost 5 pounds and have definitely noticed a difference in my shape. I still can’t fit into my favorite pair of Citizens, but I will definitely get there by the end of June (hopefully sooner)!

Goal #2 – Run a Two Hour Half Marathon – the race is not for another 8 weeks, but I did 22 of 23 scheduled workouts in the month of March. As great as that is, it’s too much for me to maintain. Since starting the Skinny Jeans Challenge on March 19th, I have worked out 13 of 14 days. I definitely need to change up my training schedule to allow for at least one day rest a week. My plan is to have that sorted out by this coming weekend.

Goal #3 – Improve my Upper Body Strength – I have noticed a bit of an improvement in this area, but really had nothing concrete to measure against. But I do now….last Monday at our  Skinny Jeans workout we did some fitness tests, one of which was a push-up test. I did 20 full body and 20 modified push-ups in one minute. Not too bad, but definitely room for improvement! I’m not sure if we are re-testing at the 7 week mark or just at the end of the 14 weeks, but I’m hoping for some big improvement!

Goal #4 – Try Hot Yoga – So far I have not had the chance to get to a hot yoga class. My husband is rarely home in the evenings which means I can’t go since I’m still a little nervous to leave my 3 month old with a sitter, especially around bed time 😦 I’m definitely going next time my husband is home on a Thursday night!

Goal #5 – Eat Clean – I actually am pretty impressed with how much clean eating I have done! I don’t really like to cook, but have made quite a few clean meals and snacks to date: Spinach and Turkey Sausage Pizza, Tilapia Stuffed Manicotti, Eat Clean Pancakes, Crockpot Oatmeal, Eat Clean Chocolate Hazelnut Crispy Squares, Bake-Ahead Breakfast Quiche, Skinny Coconut Cupcakes, and dinner tonight was Mediterranean Vegetable, Bean, Feta and Penne. My goal is to make at least 2, but hopefully 3 clean meals a week – which when you consider the leftovers, will pretty much get me through the week.

Goal #6 – Limit the Amount of Junk Food I Eat – I’m definitely struggling with this goal. I seem to do okay most days but there is plenty of room for improvement. Again, as long as I don’t bring it into the house I’m okay, and I’m getting better at saying no when my husband has treats.

Goal #7 – Limit my Chai Lattes to one a Week – I’m actually doing quite well with this goal. I think I’ve only had two in the past 4 weeks 🙂

Goal #8 – De-Clutter – I started off pretty good with this one…de-cluttered my car the first week and cleaned out our storage closet the second week. Unfortunately that’s where it ended 😦 So, to get back on track I’m going to lay out this months projects: 1. (not entirely clutter related, but something I’ve been meaning to do for months) Finish painting my son’s room. Before he was born we painted a jungle themed room, but we left the elephant untouched with the idea of painting it blue if our baby was a boy, or pink if it was a girl. Well, Tanner is now 12 weeks old and we still need to paint the elephant blue. Check out the pictures below, it’s a pretty awesome room!  2. Clean out the kids toys – Our living room seems to be taken over by toys, and now that we have somewhat made the basement into a play area, I need to put most toys down there and start using that space! 3. Sort through my clothes and give away those that don’t fit or that I don’t wear. 4. Go through our deep freeze and actually see what we have in there! I’m sure there are some yummy meals just waiting to be eaten!

Goal #9 – Read More – So far I have read three and a half books. I’ve finished the Hunger Games series and have read most of Healthy Sleep Habits, Happy Child (which I totally recommend if your kids are great sleepers). And I’ve just started The Help.

Goal #10 – Save Money – One thing that has really helped with this one is planning my meals. Before going shopping I sit down and figure out what I’m going to make for the week and only buy what we need. We are definitely eating better and wasting less.

Goal # 11 – Make time for Scrapbooking – I just had a day of scrapbooking this past Saturday and I’m hoping to have another day on April 21st. Since I now have an idea of what I want to do with my son’s album, I’m hoping to get a couple of pages done each week at home.

Overall, I’m pretty impressed with where I’m at. I have definitely made progress with most of my goals and know what I need to do to get on track with the others. I will be back to update my progress at the 8 week mark. Stay tuned!

Have you outlined your goals yet? What progress have you made? Do you have a plan to keep you on track and help you be successful? I’d love to hear how your  journey is going!

Three Things Thursday…

1. My Fitness Pal – I absolutely LOVE this app! If you are at all interested in improving your health, then this app is for you! It is a diet and exercise log that has the most extensive database ever! It tracks your progress, allows you to connect with friends, and has a ‘news feed’ that highlights the accomplishments of you and your friends. It has a web component and you can sink it with Facebook and twitter. It’s available for iPad, iPhone, Android and Blackberry and the best part…it’s FREE!

Do you keep a diet and exercise log? What tool(s) do you use?

2. My Training Schedule – since stating the Skinny Jeans Challenge almost 2 weeks ago, my training schedule no longer has rest days, and I’m starting to feel it. My current training schedule looks like this:

Monday – 30 minute personal training session

Tuesday – Intensity workout – tempo/hills/speed/interval running

Wednesday – Cross Training -BodyAttack

Thursday – 4 mile run

Friday – 30 minute personal training session

Saturday – Long run

Sunday – Cross Training – BodyAttack

My original thought was that a 30 minute personal training session would not have much of an impact on my body and that I would be able to continue on as is…wow, was I wrong! After the first 3 sessions, I must admit that I have been sore for at least a day, more like two after each workout. This makes Tuesday’s hill and Wednesday’s cross training difficult, as well as Saturday’s long run following Friday’s workout. So, I need to figure out what I’m going to get rid of and how I’m going to hang in for 8 more weeks of marathons training.

Any suggestions?

3. It’s Me Time! – This Saturday I am leaving the kids at home with my husband (for the first time) and going Scrapbooking for the day. I can’t wait! I am looking forward to having some me time, hanging out with my sister and Scrapbooking. What makes it even better is that it’s a pot luck lunch…so many yummy things to eat! From what I’ve seen, the menu looks pretty good, I should be able to make some healthy choices. I’m bringing Skinny Coconut Cupcakes, Ryan and I will be baking them tomorrow afternoon so check out tomorrows post for more info 🙂 Here’s a little teaser!

Hills and Fish…Don’t Love Either!

Today’s workout according to my Half Marathon Training Schedule is 5 hills 😦 I really have no idea how to run hills on a treadmill, so I stuck with the same format as last week, and just added one hill. After a 1 mile warm-up, I did 5 hills at a pace of 5.5 mph and an incline of 15 (the highest the treadmill will go). I don’t think hills that steep actually exist in this world, so I’m thinking I will be good and ready for any hills that pop up on race day.With a 2 minute rest (walking) after each hill, I actually didn’t feel too bad! I finished the run off with a 1 mile cool down and called it a day!

After the gym, it was time to get cooking! If you checked out this weeks Motivational Monday post, you would know that I desperately need to clean up my eating! Today I made two things from the March 2011 issue of Clean Eating Magazine: Easy Make-Ahead Breakfast Quiche (p. 24) and Baked Manicotti Bundles (p. 72).

I figured I’d make the quiches to have for breakfast tomorrow and to have for snacks over the next couple of days. I haven’t tried them yet, but they sure look yummy! They were very quick and easy to make: saute red and yellow peppers and green onion (the recipe called for mushrooms…yuck!), put in bottom of ramekin, cover with lightly beaten egg, top with goat cheese and a sprinkle of parm and put in the oven at 350 for 25 minutes.

The Baked Manicotti Bundles are stuffed with tilapia and mozzerella cheese. I’m kinda surprised I made these since I’m not a big fan of fish, but since its so good for you, I thought I’d give it a try.

All things considered, these weren’t too bad! If you actually like fish, you will probably love them! They did however, take a little more work to prepare, but overall were pretty easy to make.

Click here to see the recipe.

So, today’s hill workout actually got me thinking a little bit about the race. It’s 2 months away to the day, and I have no idea what the route is like. My main concern: hills! Is it a hilly route? Here’s the elevation map – check out that hill…ya, I’m talking about the one that starts at km 11 and peaks just before km 14….YIKES! Hill training is a must! Have you ever done hill training on a treadmill? I’d love to know how to do it properly!

Fun Friday!

Happy Friday everyone!

Originally Friday was a rest day for me in my training schedule, but not anymore (will write more about that soon)… Friday’s are now Skinny Jeans Challenge workouts with my personal trainer Kari. Today’s workout was great! It’s crazy how hard I work and how much I sweat in just 30 minutes!

Today we did another circuit style workout…a quick 2 minute warm-up and then right at it! 30 second bursts of 4 different exercises with no rest between exercises. Once all 4 exercises were done it was time for a quick water break, and I mean quick…only 1 minute! Back to it with a second and third set of those same exercises, with drink breaks between each set. After that we switched up the exercises and did it two more times. Crazy fast, crazy intense, crazy effective! I loved it!

Home from the gym to have some lunch – leftover Eat Clean Spinach and Turkey Sausage Pizza (see Hill Training and Eat Clean Pizza post for recipe) – put my daughter down for her nap, and spent some quality time working on getting my son to take a bottle…..SUCCESS!!!

My daughter Ryan is home with me in Thursdays and Fridays and we usually try to bake something at least one of those two days. So, after nap time it was time to make a yummy treat – Chocolate Chip Granola Bars. I followed a recipe that my friend Meagan posted on her blog Megified (you should check it out, she ‘cleans’ up some of your favorite recipes).

With our ingredients all set out, we were ready to go!

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Add some ingredients and stir it up…

Almost done…

Pat it into the pan, and put it in the oven.

Taaadaaa

Yummy Chocolate Chip Granola Bars.

And not to bad for you either… 1/16 of the recipe is:

258 calories, 7 grams of fat, 46 grams of carbs, and 4 grams of protein.

Great for after a workout, or anytime! I might even have one mid-run tomorrow as I tackle another 7 miles 🙂