Weekly workout 25 July - 31 July ...

And so I have made it to the end of another week!  I followed pretty much the same training routine that I have followed for the last 2 weeks.  I increased the intensity just a little bit in two of the workouts.  I'm really taking it easy and not increasing the intensity or changing the workouts drastically as I am completely focussed on staying healthy and not running myself down too much.  It seems to be working!

Monday             Regular PT strength session

                        Nothing spectacular to report other than I’m loving it! Strength

                        training is so empowering!

                        30 minutes

                        Trained the girls at netball again tonight so I don’t stiffen up in

                        the cold night air …

Tuesday           Instead of my usual walk with Baxter, I changed this to a run and

                       Clocked 5.5km on the hill trail near our house

                       Unreal run .. absolutely loved this one .. I had to write it down here ...  

                       40 minutes .. hilly trail

Wednesday      Our usual mid week run / walk intervals

                       The weather was beautiful and the company again was great!

                       6km .. 46 minutes

Thursday         Rest day

Friday             Weight training circuit .. love this one!

                       I increased the intensity of a few of the exercises which certainly

                       had my heart rate up there

                       35 minutes ( includes warm up and warm down )

Saturday /      I’m going to have the weekend off again, which really seems to be

Sunday            working for me at the moment with things so busy with kids

                       sport. 

                       It’s also my mum’s birthday this weekend, so we are heading up the

                       coast for a visit!  Pretty excited about this one!

I think I’m going to keep at this routine for the next few weeks and then I’m going

to revisit my training and change it up.  Constantly challenging the body is the way

to get stronger and make changes and improvements.  I'm still thinking about whether

or not I am going to set some goals with my training .. here's some goal setting info ...

I am proud to say that I have had much more success on the diet front this week.

I have been more focused and have got myself organised and in routine which is

making it much easier for me to keep my diet clean and full of nutritious,

healthy meals .. well except for the white Tim Tam that I’m going to have for

dessert tonight!

Until next week’s update …

Stay focused,  Stay strong

Fit Mum x

Do you have SMART goals?

There's only 6 weeks until spring, which means that it will be time to bare our arms and legs a bit more as the weather gets warmer. This has started me thinking again as I have still not yet decided whether or not I will be setting a new goal to work towards.      

What do I want to achieve?
Am I going to be super committed to achieving this goal?
How am I going to measure my goal?
How will I know when I have achieved my goal?
Do you feel the same way sometimes too?  Too many questions!!

In an effort to give me a bit of focus with my training, and balance my life, I am going to spend the next few days thinking and breaking down my thoughts into something that might actually resemble a plan.  You've probably seen this before, but it really is a great way to put some focus and clarity into your thinking and planning to achieve your next goal or working your way to your next big event.  

S. M. A. R. T  Is your goal SMART?  I'm going to work through this acronym to help me plan how to move forward with my training and focus.  You can do the same .. grab yourself a nice notebook ( I'm a bit of a stationery tragic, so I always choose those pretty ones that I'm really keen to write in .. ) and start writing down your thoughts.  Base them around the SMART principle and you are on your way to creating a plan to achieve your next goal!

So what is SMART? 

Specific   .. this means just that be specific with what you want.  No wishy washy nonsense like "Oh, maybe I need to lose a few kilos and tone up a bit".  Does that sound strong, assertive, positive? Your goal needs to state exactly what you want to achieve, be, feel .. make sure it's in the present tense so you are able to keep telling yourself what you are achieving NOW!  

Measurable  .. how are you going to know you are on track to achieving your goal or that you have reached it.  Take some starting measurements ie weight, girth measurements, body fat, take a picture, time trials, fitness tests ... Retake these measurements on a regular basis ( no, not DAILY! ) so that you can track your progress.  Changes in the direction of your goal are super motivating and you will know you are on the right track.

Achievable ... make sure that your goal is achievable within the time frame that you have decided upon.  If you only have 6 weeks, don't expect to lose 20kg .. unless of course you have been weighing yourself holding one of your children .. in which case, put them down now!  

Realistic ...  this one is kind of the same as the above.  Keep it real!  Setting unrealistic goals is setting yourself up for failure .. don't do this to yourself, you have much more respect for yourself than that!

Time frame ...  decide on your time frame, be it 6 weeks, 12 weeks or 6 months.  You need to plan your training and nutrition into manageable chunks .. for example, set yourself a weekly or monthly goal.  You might decide you need to lose 1 - 1.5kg each week to achieve your goal .. plan your training and nutrition each week so that you are fully prepared to excel.   


Once you have written this down into your new notebook ( I am assuming you have edited everything a few times just to get it right! ) make another list on a fresh page of the tools that you will need and use to achieve your goal.  These are a few tools that might come in handy ... 

• Calorie counter ( ie calorie king. com.au, myfitnesspal etc )
• Nutrition and training diary
• Support people ie friends, family, trainer
• Starting point info .. weight, measurements, pictures
• Gym bag, towel, water bottle
• Exercise wear, shoes ... good bra ( sorry girls, it just has to be said )
• Meal options .. note down 3 or 4 different options for breakfast, lunch, dinner and snacks so that you can have a little variety.  Make sure that you always have at least 2 of these choices on hand in the pantry.

I thought I might also list down some of the other stuff that I find comes in handy from time to time as I'm training or trying to build back my motivation!

• A motto / quote for when times when it gets a bit tough.  Something positive that you feel that really reaches out to you.  It has to pump you up and get you going again.
• I've mentioned it before .. a notebook to record everything in .. not just food and exercise, but how you feel at what times and on what days. 
• Notes to yourself to remind you of what you are here to do ... sticky notes work well on the fridge, computer, or bathroom mirror.  Even a business card size note that you can keep in your purse, gym bag etc that you can look to for inspiration and a reminder.
• Recipe binder / folder ... when you find a recipe that is simple, quick, healthy and you love it then keep it here.  Refer to this often when you are planning your week's meals.

I'm going to wrap it up here.  This is where I need to put my thinking cap on and come up with some SMART goals for myself!  I hope that some of this gets you thinking and helps you decide and plan what you want to achieve with your health and fitness ( and business, career etc ) in the next few months.

Let me know how you go with deciding on your new goals and plans, I would love to hear about them!  I'll certainly let you know how I'm going with mine!

Stay focused,  Stay strong

Fit Mum x

 

 

When it all comes together ...

It was a beautiful day today so it actually made it kind of easy to head out for my run. Well that and Bax needed to go for a run. He was starting to give me "the look" .. you know, the one only your dog can give you ..


Getting the hurry up ...

 I left as soon as I got home because I knew that if I left it any later I would be starving and would not be able to talk myself into going!  Even though it's the middle of winter it was just gorgeous in the sun and that awful wind seems to have gone away for a while.

The first kilometre felt great, so comfortable that I had to tell myself to slow down because I knew how fatigued my legs already were and I knew what was ahead of me on the trail. 
Heading up the first hill, 500m, I found out where my legs were starting to hurt after yesterday's PT!  Surprisingly, I still felt strong! 

Another hill and I get to head downhill for a while .. then uphill again!  This is a hilly trail run as I have said before, but I still love it.  Just me, Baxter and the peace of the bush.  Everything just seemed to click today, you know those days when it just feels right!

Another slow climb before "Spider" .. I walked up Spider .. I knew that my legs just weren't going to carry me up that one!  Home stretch and it's pretty much downhill.   

Today was the run that just pumps you up and reminds you of why you run and what it really feels like when it all comes together!  See my funny, happy, sweaty face today ...

Stay focused,  Stay strong

Fit Mum x

This week's workout ...

This week seems to have just flown by!  I’m feeling the effects of having hubby away all week.  If only all the extra balancing and juggling was improving my core strength!!

I’ve made sure though that I’ve kept my training a priority and I’ve stayed on track.  This week looked like this …

Monday         PT session .. Whole body strength training again with some seriously nasty

                    negatives on the bench press.

                    30 minutes

                    Coached the girls at netball training tonight too .. glad I didn’t have to do

                    too much passing!

Tuesday        Baxter needed a walk and I was dog sitting the in laws poodle so we all

                    headed off for a jog / walk through the bush.  Bax was leading the way

                    but we had to slow down a bit as poor Honey couldn’t quite keep up. 

                    She spent most of her time under my feet .. again the balancing act!

                    35 minutes

                      

Wednesday   Cardio .. Jog / Run / Walk .. Nice easy run with a friend who is building up

                    her running outdoors.  We added in a few tempo spurts along the way just

                    to spice it up!

                    45 minutes

Thursday      Rest day

Friday          PT session .. cardio / body weight circuit .. great session!  Excellent way to

                    spend a few calories!  That could negate the mini magnum I had for dessert

                    last night …

                    40 minutes

Saturday /

Sunday         This weekend I plan on catching up on the housework and spending some

                    time with the hubby and kids.  I’m  not planning any extra training, so if I

                    squeeze in a walk or run that’s going to be a bonus this week!

Overall, I’m pretty happy with my training this week.  I mentioned last week I should possibly give my diet a bit more consideration … I didn’t do that this week .. ooops!  I will do that soon .. no, I really mean it!

I hope that everyone’s training this week has been great and you have smashed out some sessions that are going to get you closer to your goals!

Stay focused,  Stay strong

Fit Mum x

Shopping for Miss 9 ...

Miss 9 needs some new running kicks.  Her old ones have experienced the wrath of a sporty 9 year old girl and are in dire need of replacing. 
So after school pick up we headed off to the shop to see what is on offer .. no pink thank you .. if you don't mind.  Of course, Miss 9 spotted the Asics Kayano for girls ... the most expensive ones of course.  It appears Miss 9 likes the top of the range shoes .. I had to apologise very nicely and tell her that she can have Kayanos when she can buy them herself!

I have found out her size, now I'm off to do some shopping around to see if I can nab myself a bargain, but before I go I spy a basket of socks ...

I need new socks, after all I wear them everyday to work ... and I need some more for running too ... and, they are on "sale" ...
My current socks for work are getting a bit thin, read here, worn out with holes threatening to burst through those last few threads.  They are not as elastic anymore either, some of them are slipping down the back of my shoe and this is rather uncomfortable.

The new socks, however, would be much more comfortable.  They would not have "nearly holes" and they would not slip down!  Much more professional.  And they are on "sale" ... what else matters?

Oh, that's right .. I was shopping for shoes for Miss 9 ...

Stay focused,  Stay strong

Fit Mum x

Sharing the love

A friend of mine has started to take up running as part of her fitness program.  She has been doing heaps on the treadmill and I suggested that maybe she get outdoors to get a different perspective and well, enjoy the outdoors!  She has been quite hesitant so I offered to run with her.  This sent her into panic mode!  She was so nervous that she wouldn't be able to keep up or run the whole way.

Yesterday was our second run outside.  There are 3 of us that hit the road at lunch time on Wednesday.  We don't break any records, in fact our first sessions are just run / walk intervals.  No fast running, just jogging for 3 minutes and walking to recover for 2 minutes.  By the time we get to 3 minutes our newbie runner is begging for us to tell her how much longer till walk break!
This week we even added a few extra tempo intervals to get her used to picking up the pace ... just a quick drive up a hill or a 20 second increase in pace at the end of the run interval.  And you know what, our newbie runner was really picking up the pace!

On the plus side for me and our other friend .. we all get to be outside and have a chat and go for a run with no pressure to perform over a distance or a pace or a time!  It is heaps of fun!  And the best part of this week's run .. we beat our time from last week!

I have used many words telling my friend that she really could do it, though she didn't believe me!  I think she might just be starting to believe it now .. and believe in her own abilities! 
The most important thing and what makes me proud is that she is getting out there and giving it a go.  She was, and still is, a bit nervous before we start out .. but don't we all feel that way sometimes?

Here's to you babe .. you are out there and giving it your best!  That is more than a lot of people!

Get out there and enjoy what you are doing!

Stay focused,  Stay strong

Fit Mum x

The week that was ...

I've been feeling a little lost the last week or so after the Half Marathon so in an effort to work out what my new goal will be I thought I would share the training I've been doing each week. 

This week   11 July - 17 July

Monday       PT Session

                 30 minutes

         Back to full body strength training .. yay!! Really enjoyed,

         however my legs were not so fussed on the increased weights

         and intensity!

Tuesday       Cardio .. Brisk hill walk on the treadmill with a little bit of
                  jogging
                  30 minutes
                  Legs were REALLY feeling yesterday's session so I kept it basic.

Wednesday  Cardio .. Run outdoors. 
                  50 minutes
                  Ran with a friend who is wanting to build up her running
                  outdoors so we took it nice and easy run 3min / walk 2min.  
                  It was so enjoyable not to feel any training pressure!

Thursday      Rest day

Friday          Weights circuit
                  30 minutes
                  My own version of the 300 workout .. it still gets the heart
                  pumping and the muscles working!  Yep, the deadlifts worked
                  this week!

Saturday /
Sunday        I've decided at the moment not to train over the weekend.
                  Things are really busy with the family and I want to take some
                  time to get a little extra rest!  Besides, someone has to clean
                  the house ...
                  I'm sure this will change soon as I am kind of missing my long
                  weekend run!

I'm feeling really good with the training I've done so far this week.  I will definately be building on this over the next few weeks and I know I'll find what I'm looking for from a training perspective. 
Next up, I think I might take another look at my diet .. it appears to have taken a turn for the worse over the last week ...

Stay focused,  Stay strong

Fit Mum x

 
             

Lost without a goal ..

So I've had a "rest" week after finishing the half marathon.  I have still done some training, because I know I should, and because I really do enjoy it.  It hasn't been all running, I've done a few weight training sessions and I've certainly felt those!

In the last few days I've been thinking about what my new goal should be and what type of training I should do now.  I must say that I'm kind of floundering. 

Do I want to sign up for another run?  I'm not sure if I really want to feel the pressure of following another training program, at least for a while. 

Should I start a "lean, mean, mummy machine" program?  There's a few "adjustments" that I would like to make to my body ... but how will I measure it? Weight, measurements, body fat, look?

I don't want to train because I feel I have to .. but I don't want to NOT train and feel guilty!  Without a current "goal" I'm certainly feeling a bit confused and not as focused as I would normally be.   

One thought keeps crossing my mind when I've been asked what I'm going to start training for ... 
I'm going to do something that I enjoy doing!  I think that this is going to be my new goal .. until of course I decide on another one!

What do you do when you feel a little less focused with your training?
Are you training for a specific goal .. or just because you enjoy what you are doing?

Most importantly, I hope that you are doing something you really love!

Stay focused,  Stay strong

Fit Mum x

  

My run .. Gold Coast Half Marathon

It's been just over a week since I completed my goal run for this year .. the Gold Coast Half Marathon.  I have been attempting to write this recap for the past week and with school holidays still on I just haven't found I've been able to sit for long enough to think!

The summary goes .. I did it!!

We got up at 4am on Sunday morning to get ready.  My eyes were open at least 30 seconds and I started to feel the nerves in the pit of my stomach!  Before that I did notice a hunger pain .. Although I was seemingly hungry I still had to force my breakfast down over the butterflies crowding my belly!

We headed off to the start line in the cold and dark.  Joining us were a few other runners, all rugging up trying to stay warm before the start.  Our plan was to meet some friends at McDonalds which would allow us to stay warm for a bit longer.  

About 15 minutes before the start we headed to the start line.  Us and the other 8,900 people who registered to run the Gold Coast Half Marathon!  To describe the feeling, it's like a swarm of people all heading in the same direction.  Most of us shivering, jumping or moving in some way to keep warm!  Finding our place between the thousands of people, there is a subdued sort of buzzing combined with the smell of liniment.  

The starting gun goes off and we all sprint off .. well, not really .. the elite runners did but we just kind of stood in place until the crowd in front started moving.  It took about one minute before we crossed the start line, jostling for our position among the weekend warriors!

My strategy .. go it alone and get into my own zone as soon as I can.  Which can be hard when there are thousands of other runners trying to do the same thing.  Most importantly, I didn't want to do what everyone else did .. sprint off at the start at a pace I wasn't going to maintain.  For this reason, my first 1km was kinda slow, but I'm glad of that.  
The first 3km were run with the street lights making sure I didn't trip over any cracks, or other people's feet.  The sun started to rise and I started to get into a comfortable rythym.

Some parts of the course were pretty narrow and I got fairly cosy with those running ( or shuffling ) beside me.  I even learned that one guy had recently completed a fun run in Goondiwindi and he felt a bit lonely on that run!  

The kilometres were not passing fast but I slowly passed each marker, happy with my pace.  I caught up with the 2:20 pace balloon guy, maybe I hadn't seen him in the dark but I know that I am not running THAT slow!  I even heard someone complain that he was going too fast!

Around 7km, I thought I could feel my hamstrings starting to get tight.  Keep running and mental note to self .. stretch hamstrings at the end of the run.

It was around the 9km point that I see hubby passing me.  He has gone around the turn around and is on his way home .. he is breezing along by the way.  I heard after about all the dogs that he saw on the way .. apparently there was a dalmation, several border collies, a yap yap dog and a german shepard.  Geez, whose got time to count the freakin' dogs!!!

The 10km mark and I'm under an hour so I'm happy.  Let's see if I can maintain this pace.

13 - 14km and I started to feel all those niggles.  My foot is feeling a bit sore everytime I land on it .. oh wait, that's going to happen for the next 8km so deal with it girlfriend!  Hip flexors are tightening up and my shoulders and neck are getting tense .. RELAX!  Only a few kms to go till I get to 15km and I only have 5km to go.  The last 1km to take it up to 21km is just an adrenaline run with so many people cheering along the course and I get to see the kids just before the finish line!

I made it past 15km.  Coming up to 16km mark I knew I had to pick up the pace a little bit.  I'm talking to myself the whole way of course!  I'm going to pick up the pace, but I'm going to do it slowly so I don't pass out or blow up in the finishers chute.  I can do this, I've done it before.

17 - 18km ... it's nearly all over!! How cool is that! I've done it again .. yay me! I was even starting to think about next year and how without any training interruptions I'm going to be so much stronger again!  And the sunrise over the broadwater ... it's just gorgeous!  This is why I do this!

I'm not streaking along, but I've picked up the pace and I've even passed a couple of people.  Maybe I left too much fuel in the tank?  There's the 20km mark .. giddy up girl, less than 6 minutes and I can have a rest!

Sprinting ( well, it kind of felt like it! ) into the finishing chute I'm making a bee line for the finish line.  I come around the corner .. and geez, there's still 270m to go!!  I saw the kids then .. they are calling out "Go Mummy!!" .. that's pretty cool, hey?

The finish line .. thank God .. and I'm done!  I didn't beat last year's time but I did come in just under what I wanted to .. 2.05.04.  It's not under 2 hours as originally planned when I started training .. but you know, with the interruptions to training, I'm pretty chuffed!  Gonna crack it next year!



Finishers!

 

The hardware ...



I hope that everyone's run at the Gold Coast went to plan and they enjoyed!

Stay focused,  Stay strong

Fit Mum x