Day 1: Body Blast

Holy Moly!

First of all let me introduce you to a method of training I used today.  It is a great way to burn calories and keep them burning, even while resting.  HIT (High Intensity Training) is when you do a medium workout with bursts of, omg I want to die, intervals.  When I first started I would do a 5.5 on the treadmill for 1 1/2 min. then do a burst of 7.0 for 30 seconds and repeat for five min.  Then do a regular run at 6.0 for 5 min and then do HIT for five more min.  This killed me!  Not up for running but want to try HIT?  That is fine the best thing about HIT is it can work for anyone.  All you have to do is activity to strain yourself, increase your heart rate for specific intervals.  You could walk and then increase your slope and maybe speed a bit.  Whatever you do at the end, you should feel like you have just raced a train.  That's what one source told me. 

Now for today's work out!

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5 min.	Easy run warm-up
	Light stretch
7-8 min.	1 mi. HIT run-  2 min @ 6.0- 30 sec. @ 9.0 – 1.5 min. @ 6.0- repeat 1.5/30 sec. interval
2min.	Arms- lateral raise (10), side raise (10) w/ 15 lbs.
7-8 min.	1 mi. HIT run - 2 min @ 6.0- 30 sec. @ 9.0 – 1.5 min. @ 6.0- repeat 1.5/30 sec. interval
3 min.	Arms- repeat above + Overhead press
5 min.	Abs- medicine ball sit-up with twist (40x), medicine ball between feet leg raise to hands(10x)
8-9 min.	1 mi. HIT run-  2 min @ 6.0- 30 sec. @ 9.0 – 1.5 min. @ 6.0- repeat 1.5/30 sec. interval
3 min.	Arms- repeat above w/ 20 lbs.
10 min.	Abs- repeat above + sit-ups on bench (40x)
3 min.	Squats- Sumo Squats (10x), regular squat (20x)
10 min.	Walking- incline 5 @ 4.3 speed
5 min.	Walking- incline 0 @ 4.0 speed
	Stretch

Also with a HIT workout the recovery time is always a little bit more.  So do this kind of workout when you have time to just chill.  I would not recommend doing it before going to work or something.  You might drag a bit. 

After counting calories, water, sugar, iron and protein, this is what I have found.

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Protein-50g./day	28g.
Sugar- minimal is best	53 g.
Iron- 18 mg/day	39% not sure how that converts to mg??
Water- 9 cups/ day	14 cups
Calories-1200/ day	1166

#1 frozen fruit has soooooo much sugar and is not worth it- I will find a substitute.
#2 Iron is measured in a percentage, not sure how that can be applied to a daily intake.  More research will be done.
#3 Sugar and Protein numbers, need to magically switch places.
#4 drinking more water in a day, needs to be aligned with my schedule...bathroom breaks are needed.
#5 It feels soooo good to stick to this. 

I wanted to give up on the 15 min walking part.  I didn't think my legs would go or that the incline would be manageable.  I worked my way up to it, by min. 3 I was full blown incline 5 @4.3.  Very accomplished. 

Also a side note...I will buy a heart monitor but did you know a WalMart/ Target brand is still $60.  I need to do some more research before I buy one.

Also, not sure what the characters are before my tables.  This is to be helpful for a workout not on how to blog.  I will try to fix it for next time!

Body Blast

Back in the saddle again. 

This weekend I started my three weekends of coaching classes.  I have been WAITING for the time when my schedule finally worked to take them.  It has given me new motivation for a future as well.  However, the new learning and new motivation did come at a cost.  Yes, the people that I usually go riding with, went on Saturday while I was in class.  I have missed the past two times of riding, I really hope that my schedule gets figured out so I can go again soon. 

Onto this new motivation. 
Did you know the human body is AMAZING!  Look at the muscle that we have, and this is a very, very simplified diagram. 

Why do we sit and waste away, not engage all these muscles.  Did you know that more than 60% of adults do not engage in physical activity and that 25% of adults lead sedentary lives (no physical activity).  What a shame!  People look to diets to change themselves, become healthier when a major answer to problems could be...get up and MOVE people! 

Now that I am on my way to being able to coach the next step is to become a group fitness instructor.  Zumba, spin, yoga, boot camps and the list could go on.  However, in order to teach those classes, sometimes back to back the instructor needs to be in great shape.  Also I will do another 1/2 marathon next year and I will beat my time.  Therefore...a body blast is needed. 

Body Blast is what I am calling this.  For the next 6 weeks I will be upping my physical activity.  Wearing a heart monitor during workouts to get my maximum heart rate.  Shedding all the unwanted, unnecessary layers that are hiding these fabulous, amazing muscles.  I will be monitoring my protein, iron, sugar, caloric, and water intake.  Sugar isn't all that necessary but I am just curious as to how much sugar I have in a day.  I will be posting my daily workouts on here.  I tend to get in a rut with my workouts which is why I will be calling on all my fitness experts, aka friends that engage in regular physical activity.  I will be writing down everything that goes into my mouth.  I don't plan on having that posted but I will share some recipes.  For the past few years I have had success in changing my lump of a body to a healthy vessel, however, we all hit the plateau and I have hit it for almost a year now.  You can't get off the plateau by passively sitting around, you need to muster up the energy and leap.  Join me in my leap!

*The activities that I will be engaging might not be suitable for all individuals.  Please consult a doctor with any health concerns.  If you choose to use any workout programs please modify to fit your skill level.  

Why am I donig this???

Last week was exhausting and aside from all the things I learned from it, I pretty much want to forget it.  I considered quitting...every single day and cried...a lot. 

I like to wake up, do a "check up from the neck up" and remind myself that today is a new day.  However, I could go through the motions but the second I walked through the doors my head would pound, my heart was beating in my throat and my stomach was stirring.  My stubbornness, not giving up mindset (pretty sure from my dad) is the only thing that kept me getting out of bed in my nearly freezing apartment since I also have a personal goal of not turning on my heat until Thanksgiving. (once again, stubborn or motivated depending how you look at it). 

This weekend I spent getting every other part of my life in order.  Cleaning, organizing, taking time for myself, which included taking full advantage of the extra hour! 

This morning (Monday AHH)  made the week appear to be on up and up.  After working all day to put out fires, which appears to be a daily occurrence, my heart is filled with the reason I became a teacher, to be the one person in a kids life who stops to listen and care. 

I have wrote and wrote and wrote to try and be clever.  Not give to much information to breach some sort of Internet privacy about students and issues and this is all I've got so here it is.  Today I don't feel like I taught a thing from a textbook or included in the Iowa Core.  However when a student tells you repeatedly "I really appreciate all you're doing for me." and tells another teacher "It's a good thing after I got mad I went to Ms. Rozeboom's room.  She has a way to talk to me and clam me down." I know it is all worth it.  These moments are the reason I teach. 

"Bad day? Put your hand over your chest. Feel that beat? That's called purpose. You're here for a reason. Don't leave without one."

Upside down...different

For the first time I was looked at like I was crazy.  For the record it might not have been the first time but it was the first time I really noticed it. 

Let's retrace my steps. 

This weekend...wooohooo can you say amazing.  Saturday, the only day that I really consider to be the weekend anymore, or my day, was superb.  The morning started at 5:45 am with getting ready to head to Des Moines for my third time participating in the Susan G. Komen Race For a Cure.  This is the only race that I have been able to do for the past three years that I have been running 5K races.  I had a good feeling about the day.  It is my favorite race with tons of people there.  Dressed up in all sorts of pink, with signs and shirts to show thier support for a loved one.  I find myself to be very blessed to not have any family members that are effected by breast cancer, however, as many shirts say...Cancer doesn't discriminate so I run for a future. 

and so do these people.  However, these people, just like me, also run for themselves.  In this race you have the option to wear a timing chip or to just participate.  These people are part of the timed runners!  Along with the adrenaline rush of being part of such a large run and having streets filled with cheerleaders, bikers, friends, and family, I have been training pretty regularly.  Getting a solid run in at least 4 times a week.  So I was shooting for a new Personal Record.  My goal was 27:10, a friend encouraged me for a flat 26:00.  I met in the middle with an overall time of 26:34.  I am perfectly fine with this time especially since my first mile was completed in 7:22.  Were my legs attached?!?!  No idea because they have never moved that fast before. 

So in conclusion.  My favorite 5K is still the Susan G. Komen. 

After the race I headed to the farmers market for the last one, for me, of the season.  I didn't need to go for any produce but just to treat myself with...

PUPUSAS!



Spinach and Cheese with slaw and hot sauce.  An addition this time, spicy vegetables!  The kind little girl gave me a little bit of instructions with my meal...don't eat the leaves.  Thank goodness for her kindness.  I would have been clueless!  Also for people who want to attempt to eat a whole Pupusa on your own...don't always bring a friend to share.  They are huge, delicious, and soooo filling!  So long Pupusas until next summer, you will be missed. 


Back to my first statement of being seen as crazy.  I went to Beauty Brands, my favorite beauty store in West Des Moines, for a much needed eyebrow wax.  I was wearing my Race for a Cure shirt and the lady was making small talk.  She asked about me participating, found out I had to drive to participate and then asked if I did it with someone...nope.  I prefer to run alone.  I like to shop by myself too.  I don't mind spending a few Friday or Saturday nights in to watch  movies.  I love to go for drives by myself.  Don't get me wrong I enjoy company as well.  However, when I want to be alone...watch out.  I plan it in my planner and rarely does anyone get in the way of that. 

I realized something.  I love to have my alone time, but we all need someone.  For now I find the answers to my questions are hidden in the far edges of my mind and are usually found in the solitude of my own thoughts.  The answer is always the same.  "I will never leave you, if I bring you to it, I will bring you through it."  "Hard work will pay off in the end."  "You need rest, come to me I will give you rest."  The hope that helps to get through the each day. 

So I stand to say Ms. Beauty Brands employee, I am not crazy.  (Different, yes)  I just try to keep my head on straight in my world, our world, that often gets turned all sorts of upside down.

Speaking of upside down...check out this youtube video.  David Garibaldi who formed Rhythm and Hue paints, then turns this painting right side up to reveal his painting.  It's pretty cool. 
http://www.youtube.com/watch?v=PuzOigAL7Rs
  

Tastfully Simple

I think this new door decoration takes the traditional meaning of tastefully simple- the independent sales woman who sells for the specific company, to a whole new level. 

I thought the old wreath yarn and yellow and white felt flowers was to springy.  However, it is to soon to put up Christmas and I do not want a bare door.  So thankfully my fellow blog ladies helped me out.  A random blogger had this posted, it was originally from some women's magazine.  All you need is a foam wreath, black duct tape to wrap around the foam, candy corn, hot glue gun, black ribbon and modge podge.  After assembling the wreath cover it all with modge podge to "seal" it and hopefully help it to last for more than one year. 

The blog said it would cure me of my candy corn cravings...nope.  It just gave me an excuse to buy a value bag. :)  Enjoy the fall season.  Iowa weather is telling us it's here to stay!

Looking forward, while walking forward.

This morning my favorite "famous person" was on tv. Yes, Iowa Girl Eats from the blog iowagirleats.com was on channel 8 news this morning cooking up some sandwiches. Ahhhh you realize that you can read about someone for a year and never hear her voice. It's pretty much how I imagined it but still you get the sort of weird feeling like when someone wears a skirt all their life and then wear pants...omg they have legs!!! Ha. However not even a min. after I switched from the news to CMT videos did I get text message. A para was going to be absent, thus causing a shift in my day. Oh well I will deal with it because...tomorrow is Saturday! Then after getting to school I got soooo many compliments on my new TOMS shoes which are super comfy and every time I wear them I feel like I am making a difference. In addition to the new shoes feeling, a fellow teacher knows my love of this season and the flavors of the season...aka anything pumpkin and went to Wal-Mart, which she boycots, because a friend had told her about some pumpkin PopTarts. I don't think I have had a PopTart since middle school. However, I was not about to reject this lovely, sugar filled treat simply because it has absolutely no nutritional value, oh no I had to test these babies out! The verdict, they are good but could use a bit more pumpkin flavoring, but for the general public who isn't pumpkin crazy, they are Pumpkin Perfect!

The rest of the day was pretty uneventful. However, this week was a killer, two of my para's were spent and I took a two hour nap after my workout. Glad to see that this job isn't just exhausting for me...I was starting  to feel like the only one! Off for a Saturday adventure!

Falling for Fall.

Fall is in the air, everywhere I look around.

The weekend started out with a relaxing, slow starting Saturday.  However, once I stepped outside I knew that this weekend was going to be focused around the beautiful fall, falling leaves.  A bike adventure was the Saturday workout.  The season gives you the perfect motivation to keep a steady pace.  (don't stop or the little black, pinchy, bugs will get you!)

Briggs Woods

I love the leaves that are turning bright red. 

I decided it had been a while since I made an apperance on my own blog. 

After Church I decided that today I would drink my calories for lunch.  A quick trip to Starbucks for a Pumpkin Spice Latte set the mood for the Sunday afternoon drive. 

My plan was to hit the country roads.  No definate destination just turn around if I hit hwy. 30 and head back home.  My plans changed when I came to a "T" in the road and decided to head east.  This caused me to run directly into Dolliver Memorial State Park and today was some sort of car show in the park!  They had classics cars to tricked out new cars to a really dirty, not so shinny 2006 Saturn Vue (really wished I had washed her like I had planned to last week!).  HA I decided to pull over for a bit and enjoy the sights. 

The general even showed up!

After the cars started to slow I decided it was time to try and find my way back home.  I took in a few more amazing fall sights and found some familiar roads.  

It was pretty tough to go from the great sights of an Iowa fall to the dungeon of a classroom but I did it!  A few hours later and a lot of work accomplished I headed home to tune into some baseball and clean.  Nothing too exciting for the week.  Just taking some time to stop and smell the harvest.  Off to start the week!