My down fall from been at home

The only down fall I have from been at home which can be a good thing(enjoy eating my mother cooking) bad thing(it's a havoc on my waist line and weight). Between eating all this delicious food that my mother Zelma and my mother Shirlee(mother n law) has been cooking..I will truly be the definition of thick hip Southern fed girl..I have been getting my eat on..Time to step away from the table! lol Getting in training mode for the next 7 days! Because my bff Connie will be really mad if I'm cheering from the side line instead of running our 5k with her. Stepping away from the sweet potatoes pie, Mac n cheese,Collards, cornbread etc. Getting in Focus mode!

Preservingthe sexy because every mile is magical!    
Shelia

Ran with my bff

Gotta a chance to run with my best friend Connie the other day. We ran the Fort Benning York field. She's at a different pace then me am much faster than her but I enjoyed running with her. She was more concern at holding me back nut I told her don't look at it like that. Its good to run with someone whose faster than you because they push you to go faster. We have a 5k on August 6 which am excited to do with her. I'm having a great time with family and friends. See ya later!

Travling across country!

Its official! My family and I are traveling across country to our next destination! Good bye to a beautiful state but has lousy weather formerly known as WA state. I enjoyed you and meet some wonderful people who has became like family to us. However you were just not for me! I need some sunshine in my life. Yes others has told me that I will miss you and will complain about the heat once I get to our destination. I sooo look forward to saying "ooh lord it hot" but I will be enjoying and taking every opportunity of the sunshine. I can say you got me use to stepping outside the box and been active in activities I would've never thought about taking. So I will take my new found adventure with me! ~ Shelia~

Got a run in

Ran a different route with DH this morning, before the movers arrived. Athough I enjoyed running with him the whole time all I heard was "come on". I couldn't do nothing but laugh because I was really trying to keep up with his pace before fallen out. Eventually he left and was waiting on me at the end. Next thing I heard was "you running pretty slow today"..my overall time was 34:47 have to admitt it was pretty slow. But I guess time didn't matter to me because I didn't set goal to run for today. However, my overall run was good and running with DH push me to keep up with his pace!

Movers in motion

Tomorrow July 17 - 20th, 2011 the movers will be here to pack  up our things and move us to our new location!!!!! Therefore  my house phone, Internet and cable is been disconnected starting tomorrow. So with that en tail I'll only  have access to the Internet thru my black berry. Which I think will be extremely hard to type about me exercising. I will try to keep my blog updates on day by day events. But not going to promise! We will be on the road July 22nd after clearing housing to go visit family. friends and then heading to our new location.

In the mean time I'm super excited and soo looking forward to this move. I have a 5k run with my best friend, on August 6th to run the Run for Wounded Warriors! I will take pictures and post them when I get a chance! Later!

Need to make my ankles and shin stronger

My knees, ankle and shin hurts!!!! I'm experiencing tenderness, soreness or pain along the inner part of your lower left leg. After researching I learn I have Shin splints! I'm thinking my reason for experiencing shin splints are from the following reason: training too hard, too fast or for too long, need to add Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking, I need to Add strength training to my workout. I need to remember to start new activities slowly. Increase time and intensity gradually.

Causes
Shin splints are caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. The overload is often caused by specific athletic activities, such as:

• Running downhill
• Running on a slanted or tilted surface
• Running in worn-out footwear
• Engaging in sports with frequent starts and stops, such as basketball and tennis

Shin splints can also be caused by training too hard, too fast or for too long

Risk factors
Shin splints are most common among runners, particularly those just starting a running program. If you have flat arches, your feet may have a tendency to roll too far inward (pronate) when running — which can contribute to shin splints

Prevention
To prevent shin splints:

• Choose the right shoes. Wear footwear that suits your sport. If you're a runner, replace your shoes about every 350 to 500 miles.
• Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
• Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
• Add strength training to your workout. To strengthen your shins, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.

It's also important to know when to rest; at the first sign of shin pain, take a break.

Tumblr images:Sportmedinfo.net medical art
 and info is provided by MayoClinic.comHealth library

Preserving the sexy because every mile is magical

Shelia

A struggle!

Work out Goal: cardio = Run 3 miles
Starting/finish time: 10:00 a.m. -10:35 a.m.
running time: :35:41
Avg Pace: 
Need to improved: everything
Obstacles:  Phone call, text messages and facebook. My son bf mom text me and then tell me she sent me info on facebook. Then DH chat message me on facebook and my stomach was already feeling funny.  However, I was determine to get this run over with. My time suck but at least I ran.

Preserving the sexy because, every mile is magical!

Shelia

Back & Shoulder

I did my workout program today , which was back and shoulders! It was a great workout. Nothing got in my way. Looking forward to tomorrow because its a run day, YEAH!!!

Preserving the sexy because, every mile is magical!

~Shelia~              

Beautiful day!

Today I got up and achieve one of my goal. I got up at 4:30 a.m. and was hitting the pavement at  5:13 a.m. The morning air, the sounds made me realize what I was missing in the morning. Although, I had my Ipod I decided to get lost in my thoughts, my breathing and surrounding instead of listening to my music. I can say it felt great. I originally wanted to run 3 miles but decided to just go with the flow and run 2 and enjoy the run.

I think I'm going to try to not listen to any music when running and just be aware of my breathing. Besides, this will prepare me for when I'm in my new location.


Preserving the sexy because, every mile is magical!

Shelia

Sabotage by pms!

Epic fail!

I have not worked out since the last time I blog about my running. Am I ashamed? No. Did I have the urge?Yes but didn't do anything about it. My energy felt like it had been Zap out of me. I slept all day Friday. I woke up at 5 a.m. body just seem to wake up with out an alarm clock. Did some last minute cleaning before the inspector came for the house. He arrive around 9 left in five minutes. I got back in the bed and didn't wake up until 4:30 p.m. The only reason I woke up then was due to the phone. I return to be at 9 p.m. and I slept thru the night. I had the most amazing sleep. I relaxed sitting out in the sun on Saturday. I had the urge to go running each time but my mind had a strong hold and I never made it

 So with that been said I have to start back over week 2. I have no problem doing this for I have got to get better. I have a half marathon to train for and November 12 will be here before you know it!

Preserving the sexy because every mile is magical,

Shelia

ABC’s of Me!

A. Age: 40
B. Bed size: Queen
C. Chore you hate: Folding clothes!

D. Dogs: Don't have any but when i do get one it will be two  Jack Russell!

E. Essential start to your day: The lord waking me up!
F. Favorite color: Earth tone colors

G. Gold or silver: White gold

H. Height: 5'4.5 lol 
I. Instruments you play: I don't

J. Job title: “I do everything”

K. Kids: 3 handsome young mens :)

L. Live: wherever the military take us

M. Mom’s name: Zelma
N. Nicknames: don't do nicknames

O. Overnight hospital stays: child births and car accidents

P. Pet peeve: bullies

Q. Quote from a movie:  NA

R. Right or left handed: Right.
S. Siblings: one brother. I'm the baby!

T. Time you wake up: 4:30a.m.- 5:00 a.m. Now getting out the bed is a different story which is 6a.m.

U. Underwear: Absolutely! don't you ?

V. Vegetables you dislike: I don't like beets at all.

W. What makes you run late: Hmmm, not getting up like I’m supposed to

X. X-Rays you’ve had: one

Y. Yummy food you make: everything I cook

Z. Zoo – favorite animal:Panther

Didn't feel like running but I did it anyway!

 Day 9

After running Shot. Sweat getting in my eyes!

Work out Goal:  cardio= 3 mile run in  :30  mins and Back/shoulder
Starting/finish time: 8:23 a.m. -8:57 a.m.
running time: :34:57
Avg Pace:  11:35 min/m
Need to improved: breathing
Improved on: My form is beginning to improve. I 'm making sure I'm running upward , shoulder back and arm up near my breast instead  of my side.
Obstacles:  My mind and body wasn't in sync with each other. Almost talked myself out of it
Review of today :  I have to admit I had to find some energy to make me go do these three miles. I  almost talked myself out of it. It seems like everything start bothering me. My stomach wasn't feeling so well,  my left inner thigh seems like it was tightening up and my
brain was telling it girl the sun is out run this afternoon. . But I know if I put it off I will not do it. So I figure I might as well get started which can be the hardest but, once I get going I have no choice but to finish even if I had to walk. The key is I got started.

Trying to show the sweat







Garmin showing time &Distance



P.M.
Workout goal:  Back & Shoulders
Starting & Finish time: 6:45p.m.- 7:45 p.m.
Need to improve on: N/A
Improved on: N/A

3 sets of each
Dumbbell Shoulder Press 3 x 10X15
Bent over Barbell Row 3x20x15
Side lateral raise 3x5x15
Barbell rear Delt row 3x20x15
Standing Dumbbell Straight Arm Front Delt raise above head 2x5x15, 1x10x15

Preseve the sexy because every mile is magical!
~Shelia~

Week 2 work out Schedule

Week 2 of 12

 Day 8 Rest Day

Although, I miss working out on my legs I needed to play it smart. I took in consideration that I will be running back to back Tues, Wed, Thursday and decided to make it a rest day. So I spent the day relaxing and coming up with my workout for this week. It's still the same as last week with one day modification. I thought about going to the gym and taking some classes their. I'm interested in doing the CrossFit class that are offer on Tue and Thurs but, I will play it by ear. I might switch out those two days of exercise I have on my schedule but I'm considering doing both. I will see how it goes. I need to do better at doing my Ab work this week.

Workout Schedule for week 2

• Monday- Rest day
• 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

Preserve the sexy because, every mile is magical!!!!


~Shelia~

Easy like Sunday morning

Day 7   Sunday July 3rd , 2011

Work out Goal: 4 mile run in :40 mins
Starting/finish time: 7:15 a.m.- 8:00 a.m.
running time: :45:56
Avg Pace: 11:28 min/mi
Need to improved: my time, form and breathing
Improved on: N/A
Obstacles: None
Review of today : Overall I think my run went alright. It was a struggle but I accomplished it. My goal was to run it in 40 mins as that's the number I wrote on my arm but I finished it in :45 mins and 56 sec. I also would've like to ran it without stopping but in due time It will come, and I'll get back where I use to be when I ran the airfield!

Weight: My weight tend to go between 168- 170lbs. So my weight is at 170. My face is a dead give away that I've gain weight followed by my breasts. I never weigh myself , never had the desired to and didn't even own a scale until about a year ago. That's when DH brought one to monitor his weight and still I never had the desire to get on it. I'm sure as my running progress, along with me maintaing a regular exercise regiment I'll be able to see my face go down.

Perserve the sexy because , every mile is magical!

Shelia

good day

Day 6 Saturday July 2nd

workout goal: 3 mile run! Did 4.6 mile walk instead.

Today was a good day. DH and I walked 4.6 miles on the metro park strip. He's leaving out on Sunday going to check in for his new unit. The kids and I will be leaving out after the 22nd. Due to the movers coming to pack us up from the 18th -20th. We will be clearing housing on the 22nd. Then North Carliona here we come!

Rest Day!

Day 5  Friday July 1, 2011

Work out Goal: Back/ shoulder, Ab, Elliptical or stair master
Need to improved: Nothing
Improved on:  listening to my body and taking the day off!
Obstacles: None
Review of today: Today was my off day from doing cardio, which is running for me. Although, according to Laura workout schedule I still had my Back/ shoulder, Ab, Elliptical or stair master to do.  I decided I wasn't going to work out at all. I listen to my body and didn't feel guilty about taking the day off! Enjoy the rest of your day and weekend!

Perserve the sexy because every mile is magical!
~Shelia~

Something about wearing a BGR shirt!

Day 4  Thursday June 30th

Work out Goal: 3 mile run in 30 min and Chest day
Starting/finish time: 9:00 a.m.- 9:39a.m.
running time: 33:29
Avg Pace: 11:08 min/mi
Need to improved: My time when it comes to running. Making sure I'm on the right schedule when it comes to my exercise training.
 Improved on:  My running form
Obstacles:  Tiredness and leg hurting.. I thought today was another leg workout. I had decided that I wasn't going to workout on my legs because they were hurting. But little did I know it was Chest day so I missed out working out on my chest :(

Review for the day: Today was my first time wearing my BGR SHIRT! My run was great! Let me tell you there is something about wearing this shirt that make you stand up tall with your head held high and shoulders back. I'm so thankful and proud that I found this group. It motivated me to get back into running and I can't wait to run with a local chapter. Not only am I'm in love with their clothing but I'm aslo in love  with what they stand for!   Check out the link below and like them on face book! It's not just for runner but also for walkers.  http://www.blackgirlsrun.com/  

About blackgirls run: In 2009, Toni Carey and Ashley Hicks created Black Girls RUN! in an effort to tackle the growing obesity epidemic in the African-American community and provide encouragement and resources to both new and veteran runners. The mission of Black Girls RUN! is to encourage African-American women to make fitness and healthy living a priority. According to the Centers for Disease Control, 80% of African-American women are overweight. BGR! wants to create a movement to lower that percentage and subsequently, lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle.





 P.S. I didn't realise I was short until I took the pic in the black pants! lol Had to show some legs so I re took pic to show my legs off. lol








Preserve the Sexy because, Every mile is magical!
~Shelia~