So, about that exercise...

Remember this post? The one where I talked about my non-plan workout plan and how it was working, but I needed more structure to see bigger changes? 

Yeah, that one...

I haven't worked out since. Granted, I've taken on an extra 2 classes at the gym where I coach and I've made doggie walks a bigger part of my daily routine, but I have not stepped foot in the gym since I wrote that post. 

Nothing really changed, I just stopped going altogether.

Let's see if I can change that this week!

A workout update

I have recently found that the key to developing and sticking to a workout routine is to not have one. It goes against everything I believe in to have no plan and no way to implement it. It feels so foreign to just spontaneously workout, with no specific goal in mind. 

But it's working for me. 

For the first time in a long time, I am working out regularly. I'm at the gym 3 days per week, coaching an additional 2, and walking the dog as many times per week as possible. When I'm at the gym, I just do whatever makes me happy that day, usually 40 minutes on the elliptical, 10 minutes of weights and 10 minutes of stretching. And it almost always ends with 10 minutes sweating in out in the steam-room = my favorite part! 

I've lost 10 pounds. I sleep better and I haven't been getting headaches, at all. 

But now I'm at an impasse. In order to see more results, I have to have a plan. I think I've made whatever progress I can with my haphazard workout style. If I want to tone my body and lose a little more weight, I'm going to have to develop a plan and stick to it. 

More cardio to shed pounds, more weights and muscle-specific training to tone-up.

And I need someone to motivate me, to keep me going, and to make me feel like I'm letting down more than myself if I give up. (It's easy to give myself excuses. It's difficult to tell someone else why you're bailing or giving less than 100%.) 

This week I am going to stick to my initial no-plan workouts and then create a plan for going forward. Perhaps I'll recruit a friend to keep me honest or even snatch Al a couple times per week to kick my ass (he's good at that!)

Here goes nothing, I guess...

Fashion Friday: Fitness Wear

Yesterday I shared with you my feelings on personal fitness and established a few goals for myself in upcoming months. As inspiration for myself (and possibly for you guys as well) I pulled together some of my favorite items for workout gear and clothing. How can you not work out in these super-cute duds?

As you know, I usually try to show budget-friendly pieces on my blog, but when it comes to workout gear, a splurge is often necessary. In the case of shoes, not buying high quality can actually lead to injury. And in my case, if I don't have a high-quality, supportive sports bra, I am going to be miserable during a workout.

Some of these pieces are still wallet-savvy, but some are definite splurges. Think of it this way: if you spend an extra $20-30 on something you're going to wear a few times per week, you're still getting a low cost-per-wear for the item than an everyday article of clothing.

Clothing:

Longsleeve Wicking Top
This is a more spendy item, but these tops are really unbeatable. I like long sleeves most of the time, unless I'm doing yoga. They feel light and not restrictive.

Longsleeve Workout Top
Thumb holes. Need I say more? Perfect for outdoor running in chillier temps. I am always yanking on my sleeves when I run and this will prevent them from riding up!

                             

Compression Capris and Colorblock Cropped Yoga Pants
Most of the workouts I do require lots of flexibility. I don't like pant legs that restrict movement. I will put on long pants if I'm running outdoors when it's colder, but 90% of the time, I'm wearing cropped leggings. These are my two faves from Old Navy!

Shoes: 

Puma "Takala" Sneaks
These are my favorite for coaching and for yoga because they have a lot of give. They allow me to point my toes and fully stretch, but they still provide some support. This is one of those pieces that cost a little more, but are totally worth it. I have owned mine for over 6 years (though, I should replace them soon!)

New Balance WT510
For running and more rigorous workouts, I stick to New Balance. I think running shoes are a personal preference, but I like something with grip so I can go from gravel to trail to treadmill. I also like dark shoes that can handle some dirt and grime.

Misc.:

Incredible VS Sports Bra
As a well-endowed lady, I need mucho support during workouts. Especially during high-intensity boxing or spin classes. This is one area I usually splurge on the expensive options simply because they last longer and make for a more comfortable workout.

Aeropostale Canvas Tote
I currently carry a canvas tote I thrifted for $2, but if I were in the market for brand-new, it would be this. Love the bright color and the fact that it will fit everything, but not take up too much room in my car/locker.

Other gear I carry:

• Yoga mat and yoga towel (I got mine cheap from Target); weight gloves; boxing gear - depending on which class or workout I plan to do. (Most of those things live in my trunk anyway, for easy access.)
• Key lock for gym lockers 
• Small toiletry bag with dry shampoo, deoderant, and makeup essentials
• Arm band that holds my phone/iPod, keys and chapstick (things I want on my person when I'm on the treadmill or in class)
• Protein bar for post-workout snack and water-bottle
• Rubber flip flops (I hate icky gym floors while I'm changing!)

Rarely do I do the whole shower/get ready at the gym since A) I am so close to home and B) I plan my workouts around my schedule. When I used to go straight from the gym to work, I carried a full shower bag, makeup case and hair necessities. I am grateful to have more flexibility, because carrying all that stuff is seriously inconvenient. 

What workout gear do you consider necessary? What is in your gym bag?

Fitness Thoughts

I hate working out. I hate the way I feel during and after, but I've also always liked the way I look. It's not that I'm so spectacular looking and free of any problem areas (not at all!) but just that I'm comfortable in my own skin. Working out has been for maintaining health rather than physical appearance, which is probably why it was so easy to make excuses not to do it!

I used to work out all the time. When I was training for the Navy I would work out 4-5 days per week and I felt great. There was a point during that time that I almost liked it - liked that I could do those extra 10 push-ups and run more than a mile without wanting to die. I liked that I felt good and was physically more fit. And the results showed in my body.

Last week, when I posted the pictures of my eShakti dress, I noticed something. I no longer like the way I look. Specifically, areas that I'd always touted as my best features (toned legs and arms) are no longer prominent. After looking back at those pictures for a few days, I decided to do something about it. 

I pinned a few arm and leg workouts and I signed up for a spin class at the gym on post. I will continue to do yoga (as I have been for weeks now) and incorporate other exercise (like dog-walking and coaching.) This new routine should tighten up those spots and get me back to the body I'm used to.

Of course, sticking to a workout routine is hard. No, it's really hard. 

But I quit smoking this year and I managed to pass 4 licensing exams in the course of 9 months - so I should be able to do this too! Right?

2013 Goals Review and February Tidbits

One month down in 2013.

Time sure does fly (and other cliche sentiments that are fitting for this reflection...)

Before I jump into the things happening in February, I want to look back through January and how I did on my 2013 goals. I shared with you my spreadsheet for tracking the goals, so I can stay on top of it daily when I use my planner. Now, I want to look at the individual goals and see how I can improve my strategy and plan for achieving those that fell short (and pat myself on the back for those I've accomplished!)

Expand Mind

1. Did I read at least 1 book? Yes! The Art & Power of Being a Lady

2. Did I develop any skills? I attended a small business class at the local library. I also shadowed another coach at the gym to further develop my coaching skills.

3. Did I teach/tutor at least 1 child? No, but I am taking on a new class at the gym - tumbling. This should challenge me and help the kids!

Increase Wealth

1. Did I payoff any debt? No. With the break-in, any progress we made was depleted by those added expenses.

2. Did I increase ER savings? No. See above.

3. Did I increase additional savings? Yes, I saved about $25 this month towards travel and events

Advance Career

1. Did I attend at least 1 event? Yes. 

2. Did I write at least 1 article? No. I am looking at ways to fix this by seeking out new sources and places to write.

3. Did I make steps toward finding a mentor? Yes. I had a meeting with an attorney I hope to maintain a mentorship with.

Enhance Home

1. Did we make progress on the guest bath/bedroom? Yes! We are 50% done and hope to finish this weekend!

2. Did we make progress on clearing the Radon? No. This will happen when the weather warms.

3. Did we make progress on the outdoor projects? No. See above.

Improve Health

1. No smoking? Yes! I have not had a cigarette in over 30 days!

2. Did I eat healthier? Somewhat. I opted for a salad at least once per week and cut back on sweets. I also avoided soda, for the most part. I could definitely improve more in the area.

3. Did I take a multi-vitamin? Not regularly. This one is so simple and yet so difficult. I will get a pill box and set it up each week on Sunday so I can just pop-and-go in the morning.

For the month of February, I added an additional little project. I joined up with The Idea Room to participate in her photo prompt project on Facebook. 

You can watch my progress on my Facebook page - I've incorporated the photos in my 365 in 2013 album. You can also watch the progress of the other participants (most of them are much better photogs than I am!)

Finally, don't forget that February is heart month. Do something to raise money, awareness, or assistance for those suffering from heart disease, and take the necessary steps to lead a healthy life so you heart stays healthy too!

That time I cried after a workout

About two weeks ago, Al and I had a conversation that went something like this:

"Holy crap! what does that number say?" Me, while standing on the scale

"Umm...167." Al

"Oh. Well, that's not good." Me

"Why's that?" Al

"well that's the largest number I've ever seen on a scale. And, well, look at this..." Me, as I look in the mirror, pinching various parts of my body.

Truth is, I haven't been happy with my body for a while. I realized the other day that I haven't legitimately been to a gym and worked out in over A YEAR. I have gone once or twice to boxing class or yoga or some other fitness class, but they were few and far between. 

And while my weight is not that much higher than my previous weight, my body has significantly changed. I've lost definition in my glutes and thighs and even my legs (which have always been toned and slender.) My tummy is flabby and my arms are weak. 

For me, it's not even an image thing as much as a capability thing - I can barely do 5 push-ups right now. FIVE. It's pitiful. 

After watching me poke and prod and frown at myself in the mirror for 20 minutes, Al came over, wrapped his arms around my waist and said: 

"I think you're sexy. I always will. But if you're not feeling good about yourself, I can help with that."

I looked at him and asked what he meant.

"I can train you. You know, in the gym. If you want."

I agreed. I knew it would be brutal. He trains soldiers, after all. And he happens to be a workout rock star himself. This week presented the perfect opportunity to start the training regimen because Al was off for a long weekend. On Friday, we donned our sweats and tennies and walked down to the little gym at our apartment complex. 30 minutes of cardio and a bottle and a half of water later, and Al was all ready with a circuit for us. 

Let me tell you...

I have not worked that hard in my entire life. Al was right there the entire time to push me to finish each set of reps (which he did firmly, but lovingly - I would imagine in a much different tone than he uses for his guys.) He pushed me until absolute muscle failure; until I could not do one more sit-up, one more push-up, one more bicep curl. I was completely fatigued and wanted to throw up. And then, for a brief moment, I couldn't breathe.

As I laid down on the floor to pull breath into my lungs, I cried. I was embarrassed that my body had shut down on me. I was worried Al would think I was weak or sad. Those thoughts only made me cry more. As the tears mixed with the sweat and rolled down my face, I finally caught my breath. 

Later, I told Al I was embarrassed that I broke down like that.

Once again, being the wonderfully supportive man he is, he said exactly what I needed:

"Are you kidding? You did a workout that half my guys can't do. And you pushed yourself beyond YOUR limit. That's amazing!"

"Perhaps, but I bet none of your guys cry afterwards."

"You'd be surprised" he replied with a smile as he kissed my forehead. He then pulled away and said, "Gross. You need a shower."

Yoga Heals

Yesterday, I read this great article on Healthy Homefront (original article on Huffington Post) about a wounded Veteran, who, because of his inability to walk, had gained a lot of weight and became extremely unhealthy. Then, in his 50's, he discovered a special kind of yoga: DDP yoga. 

I have done yoga before and can certainly appreciate it's recreational and fitness qualities, but I have never felt as though it had "healing" capabilities. Perhaps that is my own negative feelings regarding "alternative" medicine and holistic healing. Perhaps it is my own inability to meditate and incorporate the other components of yoga mentality into my yoga workout. 

After watching the video and reading Arthur's story, I came to a conclusion: yoga can heal. It might not work for me, but it sure worked for him. Not only did he lose weight, but doing so allowed him to walk again - something the doctor's said he would likely never do! I assume that a large portion of this change came from the weight loss. It is a lot easier to complete the requisite physical therapy when you weigh less. It also seems, however, that his healing came from the fact that yoga gave him the right head (and heart) to heal properly and start walking again.I am in awe not only of his commitment and dedication to the process, but with his results! Amazing.

If nothing else, the story is inspiring and uplifting!

Read his story and use his technique for any healing you might be looking for.