Goal Crushing

Goal CrushIt seems I’ve been MIA the last little while.  Between working, teaching, participating, and studying for my Nutrition and Weight Loss Specialist certification, I’ve been a little zonked.  But, I’m here now.

I decided a while back that I wanted to get back into running again…like, full-on like I use to run.  I want to be completely committed to my running and I want to participate in the Harvest Marathonin October….something I’ve wanted to do for quite a while but something always seemed to have been priority that weekend (it just happens to be Thanksgiving weekend (in Canada), my parents’ anniversary weekend, and my nephew’s birthday weekend – so, it’s pretty busy).  Not this year, though.  I’m doing it.  I’m committing myself to doing it and that’s that.

Unfortunately, I have a few hurdles to get over:

1) We’re still partially buried under some snow here in Nova Scotia.  Not nearly the amount we initially had a few months ago but enough that the ground is covered in a lot of places and extremely soggy in the places that it’s bare.  So, I’m working with what I have.  I’m hitting the treadmill at my gym.

2) I have tarsal tunnel syndrome.  I talked about this back in September when I was participating in the Zombie Run and honestly, it just got worse from there.  My ankles sometimes vibrate and ache for days after I run, and I need to keep them elevated and iced (and sometimes medicated).

3) I’m battling a chest cold.  Since I started exercising many years ago I now rarely get sick. In fact, I don’t think I’ve had a cold in 8 or 9 years.  On the rare occasion I do get hit with something it’s something I’m already prone to like bronchitis or pneumonia (I have a virus in my lungs left from the whooping cough when I was a baby and I get either one or both of these nearly every year), or some weird flu that completely kicks the crap out of me.  But right now I have this crappy chest cold that hasn’t quite come to full surface yet but is sticking around to kick my butt anyway.  I’m not happy.  I would be happier, honestly, if it would just completely rear its ugly head so I can move on and be better.  Right now it’s in the “linger” mode.

So, with these three obstacles in my way I’ve been pushing on.  I have committed myself to running at least 3 times a week.  (This is week is the first time I didn’t get my third run in, but I did get a speed walk in on a lunch break earlier in the week so I think that should count – especially since right now I am a total mouth breather and am still sticking with it. Stupid cold!)  I’m running on top of my regular workouts and teaching, so I don’t feel 100% bad that I didn’t fulfill my goal for this week but there’s still that small part of me.

The first week or so that I started my 3-day-a-week runs my ankles were atrocious.  They were rattling and vibrating and aching to the point I almost wanted to give up.  I stopped wearing shoes at work (as much as I can get away with), and I have my feet elevated most of the day.  And it seems that my ankles have strengthened!  They’re conditioning with each run and getting stronger and the tarsal tunnel is almost not affecting me at all.  Positive vibes, y’all!

Since I missed out that third run I made sure today would be a great gym sesh – to make up for my absence.  And what a great workout I had.  I had a nearly steady run – only stopping once to blow my sad little nose*** (again, full-on mouth breather here) and got right back to it.  I had a steady pace, a good incline, and I ran like the wind.  I hit my target and when I finished I got some good strength in – and completed some crazy box jumps – which I’d never even thought about doing at the gym before (another goal!).  I felt accomplished – and exhausted and wiped out – and proud at the end of my workout today.

Tomorrow is Monday and the start of a new week – which means completing my 3 runs on top of my other workouts.  Once this cold is gone and I feel more confident in my ankle abilities I plan to increase my runs to 4 times a week.  By this time the snow will be gone and I won’t have to venture all the way to the gym to accomplish this.  Also, a friend and I are going to attempt to get some runs in on our lunch breaks when we can.  Right now is perfect weather since it’s not too hot yet – I don’t want to go back to work looking like a sweat hog – but a mid-level run during lunch can certainly help with the new goal(s).

On top of all the running, there’s so much more I want to explore with exercise – in and out of the gym.  Today I tried a couple of new things and I was happy with the results.  So, as long as I set the goals, they’re mine to crush!

~Fit Bitch

***SPEAKING of blowing your nose at the gym – last weekend during a run the dude on the next treadmill decided to blow his nose…..right into his tshirt.  Who does that?  I’m all for wiping your sweaty brow with your shirt if you have to but blowing your nose into your clothing is disgusting – especially since the room is full of paper towel dispensers and there are washroom facilities available.  Gross.

The Times they are a-Changin’

Don’t let this be you tomorrow!

daylight savings

I cannot believe the time change is already here.  BUT, I guess that means we’re that much closer to Spring and outdoor activities.

I kid you not, I am STILL surrounded by mountains of snow but the sun has been shining here and there (although I think it’s supposed to snow again today *sigh*) and I’m dreaming of warmer weather.

So, even though we’re losing that hour tomorrow, be sure to make the make the effort to fit that workout in.

~Fit Bitch

My Mind is Getting a Workout!

Y’know, when I signed up for my Nutrition and Weight Loss Specialist course at Christmas time I honestly thought it would be a breeze.

bookworm21

This particular CanFitPro course is all online – except for the classroom day which, by the way, is next Saturday – and I thought doing an online course would be a piece-of-cake.  I was wrong!

First of all, I hate online courses.  This is my first and likely my last!  I really love having a book – like, an actual paper book that I can flip through pages, highlight notes, write in the margins, and refer to certain page numbers for reference.  This is something I am unable to do right now.  Aggghh!!

Second, depending on what device I’m using – computer, iPod, or tablet – the layout AND page numbers of the online manual are different.  THAT is a complete pain in my ass.  I am a huge note-taker and I really like being able to make a note, write down the page number I found it on, and refer back to it for more info later.  This is also some I am unable to do right now.

Thirdly, depending on the day, the site is sometimes down or I get a page error.  Hello??  WASTING MY TIME!! Not an option!!

I am frantically working my way through this course, trying to get it completed as it is a requisite for next Saturday’s class.  Please be patient with me.  I have not forgotten you.  I have so much to tell and share.

Sadly, it’s Friday night and I will be sitting right here with my computer working away for the next several hours.  Wish me luck.

~Fit Bitch

Snow Workout

I’ve clearly been getting some extra cardio and strength workouts in this past week:

Yep - there's a car under there.  MY CAR!

Yep – there’s a car under there. MY CAR!

We had a major blizzard here in Nova Scotia (and other parts of the Maritimes) last weekend.  Obviously I was snowed in for a few days which means I had to cancel my classes and miss the gym.  So, on top of the crazy home workouts I did I got to shovel a whole lot of snow.  Like, a whole lot.  A.TON!

Fortunately, the majority of the snow in the photo above was cleared by a plow but, as you can see, my car was almost completely buried and digging my way to clear a path to get to the car was a feat in its own.  I felt totally accomplished by the end.

~Fit Bitch

30 Day Plank Challenge Starts TODAY!!

My last post was an intro to the 30 Day Plank Challenge….and it.starts.now!

You have an easy 20 seconds to do.  Start planking.

via source

via source

The great thing about this (as with most) exercise is that you can only improve.  (Unless, of course you suffer injury, and please, let’s all avoid that!)

You can do each day’s challenge once or several times.  Become a master!

And you can do it anywhere….I will find no shame in dropping down by my desk to plank for 20, 30, 60 seconds.  :)

No excuses for this one (again, unless you have suffered an injury, especially to your lower back.  With a physician’s approval, however, planks are excellent for strengthening back muscles  – along with the rest of your muscles).

I CHALLENGE YOU ALL TO THE NEXT 30 DAYS!!

~Fit Bitch

30 Day Plank Challenge

Did I do this before? I thought maybe I had but looking back at past posts it seems that I didn’t actually post a separate Plank Challenge but plans were also included in the 30 Day Ab Challenge.

I noticed a few of my friends doing a version of the Plank Challenge on Facebook this past month so I figured I might as well get in on it too and share it with you.

Now, I plank all the time.  I do it at the gym, in my classes, when I’m bored.  And I make the girls in my boot camp classes plank all.the.time.  They hate me. :)

Planks are one of the best exercises because it works and strengthens so many areas of the body. Think about it – when you’re in proper plank position how many parts of your body are engaged?  Core, back, shoulders, arms, wrists, neck, legs, ankles, butt…everything is working here.

There are two basic planking positions you can choose from for this challenge:

The low plank:

Low Plank - from the elbows

Low Plank – from the elbows

or the high plank:

High Plank - arms extended

High Plank – arms extended

and of course there is a beginner/modified version (*note – you can modify the high or low plank):

Modified Plank - which can be done high or low - from the knees

Modified Plank – which can be done high or low – from the knees

The proper form of either of these planks is to ensure a straight line from head to toe.  Be sure not to strain your neck or let your back sink (or butt raise)…these will only lead to injury, AND if either of these occur then you’re not engaged properly and defeating the purpose.

There is no shame in modifying your plank (or any exercise, for that matter) – whether it’s from the start or you’re halfway thru your daily challenge and need to take a knee a for a second or two or go fully into the modification.  If you’re feeling shaky or weakness or pain that’s your body telling you to smarten up and take it a little easy.  You can’t go beast mode if you’ve got a broken back or wrist.

So, since we’re at the end of January, take the next day or two to “practice” your plank and then for the next 30 days enjoy the challenge.

via source

via source

~Fit Bitch

Beast Mode

Beast ModeY’know, except for those times when I’m recovering from an injury, I always put 100 % into my workouts – even if I’m strapped for time and can only spare 10 or 20 minutes (this rarely happens for me nowadays) I put everything into my workout.  I want to leave the gym or a class feeling like I really accomplished something. I want to feel like I earned that sweat or those gloriously sore muscles.

Last week I hurt my back at the gym – I tweaked an old (serious) injury and the following few days I was in pain and hobbling around…..the fact that I was able to dress myself those days was a feat in itself.  And although I’d had plans for exercise I played it smart and safe and took a few days off.  Last night I did 30 minutes of yoga (from the P90X series, which is a little bonkers) and felt really good to get those stretches in and start a little sweat.  But once the back pain reared its head I decided I’d had enough.

Tonight I felt good and strong and ready to go.  I just finished a great workout – I didn’t overdo it and definitely didn’t do anything that I knew would leave me hobbling for the rest of the week.  But what I did do I did full beast mode.

(Note* – I don’t encourage or condone working out while injured.  I am a professional with a history of a recurring back injury and I know my limits.)

What my body was capable of I let it do.  And what my mind new better of, I made sure to avoid.

~Fit Bitch

Time

2015/01/img_0071.jpg

Someone said to me once “The weight didn’t come on in a day, it won’t come off in a day.”

That is something we all must remembers. It will take time to undo the “damage” we’ve done to our bodies. We just need to take our time and stick with the work and the end results will be worth it.

~Fit Bitch

Getting Started

via

via

Don’t be afraid of the unknown. You can do this!

Years ago when I decided to make a change to my lifestyle, I had no idea where to start…so I just started.  I got up one day and climbed on my elliptical and that was it.  My life changed in those moments and I have never looked back.

Making a change can be a scary thing.  We become so accustomed to our lifestyles and comfortable in our habits and often the idea of change – regardless of how grand and beneficial it can be – holds us back.

But don’t let it….don’t be afraid. Don’t be afraid of looking silly or feeling self-conscious or doing something wrong….because whatever you choose to do, you’re already a step ahead of where you were yesterday.  And you’re miles ahead of those who are still stuck on the couch.

You can do this!

~Fit Bitch

A Workout Recap

I’m gonna brag here for a minute….I have honestly had a great week of workouts!

Monday night I taught my boot camp class.  It was the first class of the new sessions and a few new peeps were present so I wanted to keep it interesting for the regulars and just the right intensity for the newbies.  It was fan-friggin’-tastic!!  We all worked up a great sweat and felt exhilarated when the class was over.

That right there is important to me…I always want to feel exhilarated when my workouts are completed.  I want to feel good and accomplished; not like I’ve just finished a very menial task.

In fact, I had several notes after the class and the following day from a few of the boot camp participants thanking me for a great workout and that they felt great and were happy to be back.

The rest of the week’s workouts were spectacular – Wednesday night I worked out at home and I changed it up a bit – trying a combo of new workouts, Thursday night I hit the gym for a much-needed run, followed by a superb strength workout (by myself and then with my client), then I followed that up with a Zumba class.  I finished the night off with a yoga class and it.felt.so.good!

Last night it was a bit stormy here in Nova Scotia so I came home again and worked out here.  I did one round of one of my boot camp sessions and kicked it in the ass!!  It feels so good to do that kind of craziness!

I’m taking today off because my calf muscles are a little stiff and sore (likely from my run the other night) and I’m heading out for a massage shortly.  I really think I deserve that today.

Thank goodness for rest day!

via Yahoo

via Yahoo

~Fit Bitch

Follow

Get every new post delivered to your Inbox.

Join 526 other followers