Making progress!

Day 3 Biceps, Triceps, AbS/ Finish up shoulder and back exercises

Work out Goal: 3 mile run in 30 min
Starting/finish time: 5:47 a.m.- 6:23 a.m.
 running time: 33:37
Avg Pace:  11:24 min/mi
Need to improved: my time and form
 Improved on: N/A
Obstacles: None
My run went great. I was determine to run it in 30 minutes, which I wrote on my arm. I ran it in 33:37 min!! I think I did pretty good considering my legs are still hurting from the leg workout I did on Monday!

Me getting ready below..Hate that the pic came out dark!








workout goal: Biceps/Triceps
Starting/finish time: 8:20 p.m.- 9:37 p.m.
Need to improved:  Making sure I know what and how the exercise is performed
Improved on: N/A
Obstacles #1:  DH. He wanted to go with me. My goal was to be at the gym from 6:00 p.m. - 8:00 p.m. or how long it took me to finish my workout. He said make it 6:30 p.m. I agreed to  push it back and time went by and when I got dress and said look am on a mission and I'm headed to the gym . He informed me he wasn't going. He went anyway after I said "How you going to have me change my time to give you enough time to get ready and you change your mind without telling me. If I knew you wasn't going I would've left a long time ago"

Oobstacle #2  was leaving my phone. I had took picture of all the exercise so I would know how they look and should be performed. Which cause me to not complete the Concentration Curls and Triceps Pushdown.  I didn't do the Weighted Bench Dip and Triceps Dumbbell Kickback because DH was ready to go home and I figure I would finished them at home. But I didn't so I will add it to my next workout!

filled  in white space is the weight I  used and the number of reps I performed. example  If I did 100 pounds for 10 reps, I would write "100 X 10".

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5	Set #6
Superset	XX	XX	XX	XX	XX	XX
Hammer Curls, 15 reps	10X15	10x15	10x15	XX	XX	XX
Weighted Bench Dip, 20 reps				XX	XX	XX
Superset	XX	XX	XX	XX	XX	XX
Dumbbell Bicep Curl, 15 reps	10x15	10x15	10x15	XX	XX	XX
Lying Triceps Press, 15 reps	20X15	20X15	20X15	XX	XX	XX
Superset	XX	XX	XX	XX	XX	XX
Concentration Curls, 15 reps				XX	XX	XX
Tricep Dumbbell Kickback, 15 reps				XX	XX	XX
Superset	XX	XX	XX	XX	XX	XX
Barbell Curl 21s, 7 reps	20X7	20X7	20X7	XX	XX	XX
Triceps Pushdowns-Rope Attachment, 15 reps	20X15	20X15	20X15	XX	XX	XX
Superset	X	XX	XX	XX	XX	XX
Standing Biceps Cable Curl, 15 reps	10X15	10x15	10x15	XX	XX	XX
Triceps Pushdown, 15 reps				XX	XX	XX
Exercise	XX	XX	XX	XX	XX	XX
Wide grip Lat pulldown front	Front 27.5x 15	27.5x15	27.5x15	Back 27.5x15	27x15	27x15
Cardio	XX	XX	XX	XX	XX	XX
3 mile run	33:27	XX	XX	XX	XX	XX

Seated Cable row 40X15, 40X15, 40X15
Low row 40X15, 40X15, 40X15
Review and thought of the day! I think my day went great. I still haven't incorporate Ab work in my workout. This is the most problem area I have. I also need to focus on eating write making sure I eat 6 x a day. But hey I'm a work in progress!

Happy Training & Running
Every mile is magical

Shelia

Trail and Error

Day 2

Work out Goal: Epic fail on the 3 mile run, Back/ Shoulder( <-------10:00 p.m. -10:30 p.m.)
Time : never came for the 3 mile run
 Need to improved: Making sure I stick to my time to go workout regardless of how I feel! Get my weight down I'm at 170lbs..soo not good!
 Improved on:
Obstacles :Distraction & soreness
Yellow- I did the exercises
Red and the others not hightligted mean I didn't do
 Review and thought of  the day! My goal was to get up and do a 3 mile run at 4:30 a.m. when the alarm went off I couldn't move. So I put it off to going at a later time which should've been at 8 a.m. I got dress see from the pic to your left (LMAO)! Even wrote the time I which was my goal(30 mins) to finish my 3 mile  Got distracted by DH he came home wanting to talk about his clearing(turning in items from this duty station) because of the move. Before you know it it was 10:30a.m. and I had to get ready for a lunch date. Now tell me why I had the urge to go running and I felt bad because I haven't went yet nor did any exercise. I hate having that feeling. So I decided that I would go to the gym so that I can get my run in and exercises @6p.m. Lets say 6 p.m. came and went and I didn't wake up until 8ish. My body was tired and sore. But I still had the guilt feeling.

So what did I do? I did my exercise from home. At least the ones I could do. Still have the urge to run but forgave myself for not going. Reminded myself that I'm starting over after a week hiatus. Dang it's so hard to start back when you've stop. But it's all in trail and error! However, I did do the below exercise from 10 p.m.-10:30 p.m. The exercises I didn't get a chance to do I'll be adding them to my workout for tomorrow!

Excerises (3 sets of 15 reps)
<>   <>  <> <> 

Superset	XX	XX	XX
Dumbbell Shoulder Press, 8-15 reps	10 lbs	10 lbs	10 lbs
Bent Over Barbell Row, 15 reps	10 lbs	10 lbs	10 lbs
Superset	XX	XX	XX
Side Lateral Raise,10-15 reps	5 lbs	5 lbs	5 lbs
Standing Calf Raises, 20 reps
Superset	XX	XX	XX
Cable Seated Lateral Raise, 12-15 reps
Wide-Grip Lat Pulldown, 10 reps
Superset	XX	XX	XX
Seated Cable Rows, 15 reps
Standing Dumbbell Straight-Arm Front Delt Raise Above Head, 15 reps	5 lbs	5 lbs	5 lbs
Superset	XX	XX	XX
Lying T Bar Row, 15 reps
Seated Calf Raises, 20 reps
Cardio	XX	XX	XX
Stairmaster or Elliptical, 30 min  supose to been a 3 mile run		XX	XX

Schedule

Week 1 of 12
Day 1

Here is my workout schedule for week 1. It's doable and I probably will be tweaking as I go. But for now this is what I'm working with

• Monday- Legs, Abs, 30 mins to 1 hour on the Elliptical or StairMaster
• Tuesday- Back/shoulder, cardio = 3mile run
• Wednesday- Biceps/ Triceps, Abs, cardio= 3 mile run
• Thursday-Chest, cardio= 3 mile run
• Friday- Back/ shoulder, Ab, Elliptical or stair master
• Saturday- Cardio= 3 miles
• Sunday - Cardio =4 miles

A.M
workout :  Legs
Time: 8:30 a.m.- 10:00 a.m.
need to improve on: my left side of my body. I notice when doing the dumbbell step ups I'm much weaker when it comes to my left leg. I also need to work on time in  finishing up all of my work outs.  Either I need a longer time frame , be more aware of my time or break my leg work out into two parts so I can finish. Because I wasn't able to finish all of my leg exercise.
 leg exercise accomplished for the A.M. included:

• Prone leg curls 3 x 15( 35,50,35lbs)
• Leg Extensions 6x20 (35,50,35,50,50,50lbs)
• Dumbbell steps up 3x15 reps per leg( 10lbs)
• leg press 3x20( 180,180,180)
• Hip Adduction 3x25( 65,50,50)
• Hip Abductors 3x25(65, 65, 65)
• Calf raisers 3x25 (35,35,35lbs)

I will finish the rest of my leg work out later this evening!

P.M.
Workout: Legs, Ab Elliptical or StairMaster
Time: 8:30 p.m. -9:15 p.m.
Exercise

• Pile Dumbbell Squats 3 x15( 15lbs x3)
• Free hand Jump squat 3x10( 3x no weigth needed)
• Mountain climbers 3x15(3 x no weights needed)

Didn't do  I was Tried

• Ab or get any cardio in so no Elliptical or StairMaster
• Barbell lunge 6x20
• stiff legged Barbell Dead lift 3x15
• Frog hops 3x15
• Barbell Squats 4x15

overview for today: Today was awesome! My son , his girlfriend and I went to the gym this a.m. I think that was my main reason why I didn't finish my workout. Although I told them we was working out from 8:30 a.m. - 10:30 a.m. they finished way before i did. I wanna say in about an hour and I felt guilt having them wait although they said they were fine waiting. Which they entertain themselves amongst each other. But I hate for people to wait on me. After looking over my schedule I really don't think I would've finish anyway. I went  way pass my2 hrs.So I think I should've did the stair master or Elliptical along with Abs in the a.m. and legs later on or vice verse. Or be prepared to stay a longer time in the gym! But this was the first day and i think i did pretty good. I can say I was exhausted after the morning workout and came home and fell asleep. So did my son. But it irk me that i didn't finished up all of my leg work out so i finished the rest at home. I hate I missed working out on the stair master or elliptical but, am listening to my body and did not even try to attempt to do either. Besides I need to be ready for my 3 mile run in the a.m.

my biggest obstacles: Will be my intake of food ie, junk , soda etc.. By been in the process of moving I'm not buying that much food. Don't wanna have to give food away when they come and move us! However, I did get water in but forgot to take notice how much. Will get better in recording and knowing the amount I drink. I have yet to take pics.. probably do that tomorrow and take my measurements. But since I never weigh myself I'm not sure how often I will be recording that either.

Happy Training and running!
For every mile is Magical

Shelia

Workout schedule for the week

Since I've committed to training for the Half, I need to stay focus by writing out a weekly workout schedule. I've been researching and learning that I need to do cross training(strengthen)   at least 2 days a week along with running. I'm still debating if I want to do Hal Higdon's half marathon training program or Galloway. I like the fact that Higdon have you running 4 x a week where as Galloway have you running 3 x a week for 30 mins. I'm torn between the two.
But I will have to tweak both training schedule to fit me. I'm looking more at this running training schedule !http://www.halfmarathons.net/training_tips_schedule_beginner_runners.html

I'm going to do Laura Bailey muscle building program! Here body is sick, in a good way :).  http://www.bodybuilding.com/fun/laura-bailey-muscle-building-program.html

In order to get where I want to get in the stomach area I need to workout on my Abs and stop neglecting it. Abs workout is my least  favorite to do. So Yes, I did say workout on my Abs. I will be posting my Daily workout, Time, Need to improved on, Improved on, Obstacles and thought for that day! Can you tell I'm excited!! Here's to the new and improve! I do want to take pics but at the same time don't want my pic all over the next. Is there any program where you can take pic side by side to compare and have it where no one can save pic as. If you know of a program let me know. Off to prepare for my week and write out my schedule. Be back to edit!

Tumblr Image: Source Unknown

Happy Running!
For every mile is Magical
Shelia

It's offical!! I run for Bling!

I've signed up to do my first half marathon!!!!! It's schedule for Nov 12. 2011. I'm doing it with my bff Connie. I have no clue how she let me talk her into doing crazy things..lol However, I'm looking forward to the journey. I guess this will really kick my running into high gear since I haven't exercise since coming from Vegas! Let just say your girl was tired from all the partying she did and lack of sleep she lost. But I had a freaking blast! I'm nervous, excited, scared and is questioning myself and thinking what the hell I've gotten myself into. I must get over my fear and hit my goal. I want to be a doer and not just a talker.
I know that life will throw me a brick and try to get me off my game..moving is still in progress! I'm determine to stick to this goal for I have 142 days to train and be ready! I signed up for this half marathon for one it's from my home town and I like the medal it's going to give us for competing. Two it's given us 7 hours to complete. I know we will do it way before then.


Our second Marathon is schedule for  February 24 - 26, 2012! It's the Disney Half Princess Marathon. Which originally was suppose to be our first marathon. We will have to maintain a 16 minute per mile pace throughout the race but they suggested that athletes train for 15 minute per mile pace or faster to allow time for breaks(restroom breaks, photo opportunities, etc). We have to complete this race in 3 hours and 30 mins. I plan on taking pictures especially with the black princess so my goal is to run it in 2 hours and 20 min. Hopefully by doing the one in November, will let us know where we are at in time so we will know how much we need to improve or see if we reach our goals.

Tumblr Image: Disney & Solider Marathon  website

So to keep me focus on training, I received my Princess(the black and purple) anchor a.k.a wristband from a blogger name Amy(she's doing the Disney Half Princess too). She call them Anchoring, which is a technique that can be used for your weight loss or training goals. When anchoring, you use a physical item or image to create a mental triggers to remind yourself of your goals. When sticking to your plan is tough, look to your anchor to bring you back to what is important to you. I thought that was such a cool idea and posted a comment on her blog and she sent it to me. I will be using my Princess anchor to keep me focusing on training for the Disney Princess Half Marathon. I found the camouflage one"Support our troop" laying around my house. I will be using this one to stay focus on training for the Solider Half Marathon. I'm soo excited!

So here's to Happy running and Training!

For every mile is Magical

~Shelia~

Class of 2011!!!!

June 20, 2011 We was blessed and honor to be able to live and say Congratulation to our youngest, the last one, the baby of the family, our Prince for accomplishing one of many mile stone on becoming an official graduate to the class of 2011! We're  sooo proud of him and look forward to watching him spread his wings and grow into the young man we know he will be! There was a lot of Pic taken..that he got tired of me talking them lol. These are pic of his many supporters below. His older brother holding him, DH, his girlfriend of 1 yr they celebrated 1 yr on the 22nd of June and a pic of him, DH, close friend of the family Slater!

Changing things up

Trying to change thing ups around here with my design.

Waste of energy

Something to think about. Have you ever spent all of your energy on something ,repeated talk and talk and nothing came of the solution. Then you have experience a waste of energy. I had an aha moment with DH. He made this statement. It was like a light bulb moment went off. He wants me to cancel my trip to Vegas, the ticket already been brought, room been book and friend already made plans to meet me there. Besides even if these items haven't been purchase he just don't have it like that.

He said I shouldn't be going off when our house(relationship) isn't in order. My thing is we can talk when I get back hell this house hasn't been in order for 5 years i just realise and got tried of hold it together. He's in the field until the 11 of June. I fly back on the 12th. I was all prepared to sit and talk but realise it'll be a waste of energy to keep talking about the same ole shit and receiving the same results. So I'm going to go have me a ball bringing in my 40th with my girls, come back all refresh and prepare for my youngest to graduate, PCS to NC and create my next chapter in life. It's a waste of energy to even talk .

He asked me to not give up on our relationship and he will do the same. But hell I've already have. A little to late for that. I can't even pray to the lord to save it. I find myself saying to the lord if it's meant to be it's meant to be if not I will not question and accept whatever your choice is.