Healthy LIFE, Happy WIFE! (and mom)

I would like to thank my friends Sarah Sperry and Heather Fryar for inviting me into their FB fitness communities and events. It has been a great source of mental and emotional support!

For the past several months I've been worrying about my fitness level.  Since my last race in September, anytime I run more than 2 miles, I've struggled with IT band issues. This causes frustrating but real knee pain. Making it difficult to want to run or even workout.  So here's what I'm going to do.  I need to build up some muscle strength, while keeping my IT band loose and un-strained.

Goal #1 - Be running without serious knee pain by my first race this spring.

Goal #2 - Consistency - A workout everyday except Sundays.

Goal #3 - Run at least 3-10k's and 1 half marathon this year.

Goal #4 - (Vanity Goal) Be bathing suit ready by February for our trip to the Dominican Republic.

Plan for #1 - Do IT band treatment exercises, recommended by my chiropractor, twice a day - EVERY day. Make an appointment with a PT and follow his instructions as well.

Plan for #4 – Go back to my “no eating! water only! after 8pm” rule. Snacking after the kids go to bed is my biggest enemy! No More!

Plan for #2, 3 & 4 - (I've already started and am doing great so far!) The key is to not look too far ahead and freak out. I just think to myself, “It’s only an extra 10 or 20 today”.

Here's what it looks like: (I didn't think to include cardio until the second day. Duh! Thus, the Fat GOOSE EGG! on day one.)

 

Day  in Jan.	Cardio (min)	Legs (reps)	Core (reps)	Arms (reps)	Notes
1-Tue	0	10	20	10	0 lbs, ball, girl
2-Wed	30	20	40	20	0 lbs, ball, girl
3-Thur	30	30	60	30	0 lbs, ball, girl
4-Fri	30	40	80	40	0 lbs, ball, girl
5-Sat	30	50	100	50	0 lbs, ball, girl
6-Sun	-	-	-	-	-
7-Mon	35	60	120	60	0 lbs, ball, girl
8-Tue	35	70	140	70	0 lbs, ball, girl
9-Wed	35	80	160	80	0 lbs, ball, girl
10-Thur	35	90	180	90	0 lbs, ball, girl
11-Fri	35	100	200	100	0 lbs, ball, girl
12-Sat	35	110	220	110	0 lbs, ball, girl
13-Sun	-	-	-	-	-
14-Mon	40	120	240	120	0 lbs, ball, girl
15-Tue	40	130	260	130	0 lbs, ball, girl
16-Wed	40	140	280	140	0 lbs, ball, girl
17-Thur	40	150	300	150	0 lbs, ball, girl
18-Fri	40	160	320	160	0 lbs, ball, girl
19-Sat	40	170	340	170	0 lbs, ball, girl
20-Sun	-	-	-	-	-
21-Mon	45	180	360	180	0 lbs, ball, girl
22-Tue	45	190	380	190	0 lbs, ball, girl
23-Wed	45	200	400	200	0 lbs, ball, girl
24-Thur	45	210	420	210	0 lbs, ball, girl
25-Fri	45	220	440	220	0 lbs, ball, girl
26-Sat	45	230	460	230	0 lbs, ball, girl
27-Sun	-	-	-	-	-
28-Mon	50	240	480	240	0 lbs, ball, girl
29-Tue	50	250	500	250	0 lbs, ball, girl
30-Wed	50	260	520	260	0 lbs, ball, girl
31-Thur	50	270	540	270	0 lbs, ball, girl

As the Minutes and Rep numbers increase, I mix up the movement for each area.  

Cardio - Eliptical, Running, Walking, Aerobics, Cycling, Chasing dog down the street because he doesn't know the word STAY!, etc. ;)

Legs – Squats, Plies, Lunges, etc.

Arms – Pushups, Pullups, Bicep/Tricep Curls, etc.

Core – Crunches (all variations), back bends, etc.

For instance: If my rep requirement for Arms is 60, I may do 20 each of three different movements, or 40 of one and 20 of another. It’s whatever I want. Doing a combination of movements with the higher number of reps needed for the daily goal, not only breaks up the monotony, but also gives each area a more thorough workout.

Under Notes:

lbs- I’m documenting how much weight I’m using. Each month I will start over with the Minutes and Reps, but add a small amount of weight, 3-5lbs, to each target area work out.

Ball- I do all my core exercises on an exercise ball if at home. At the gym, there are plenty of machines catered to the core. But if I can’t make it to the gym, I have an exercise ball at home that works great!

Girl- refers to the type of pushup I’m doing. Each month, in increments of 10, Regular pushups will replace Girl pushups.  (I’ve always wanted to be able to do tons of regular pushups and pullups)

I’m turning 34 this year.  I have a condition called Hashimoto’s, a Thyroid disorder that attacks my energy and immune system, among other things. It SUCKS the life out of me some days. But I’m not so bad that I HAVE to get hormone therapy and I’d like to keep it that way.

My best bet: to live as healthy as I can. Get myself as strong as I can. Do things I NEVER thought I could. And with the Lord's Blessings, I will make this year the healthiest and strongest year of my life. My family deserves it and I deserve it.