Category Archives: Event Training

Breaking the Bond of “All or Nothin’ “

I’m an all-in kinda girl.  When I set my mind to do something I give it everything I’ve got and I don’t let up. I am a force, a fierce hurricane of ambition.  With my baby now trying to walk everywhere and getting into everything and knowing I am only 3 months away from also having an infant in tow it has brought my hurricane to a stagnant stale air.  I have felt fatalist and allowed my mind to think that if I can’t get it in consistently then what’s the point of getting it in at all?  I mean TODAY I have time, but I probably wont again the whole rest of the week, so is it worth the energy?

The answer is…yes!

I am learning to break this bond I have on myself and learn to seize the 1 set of 50 squats and tomorrow a full run and maybe the next day nothing, but maybe a set of pushups or pull ups. Fitness is there for the taking and I am truly the only one stopping me.

I am going to write a challenge for myself, but its the kind that allows me to stop stressing and beating myself just because I can’t be on my previous bodybuilding rampage right now. Life changes…we have to learn to change with it and not against it.

Eventually I know I will have the time to reach all the crazy goals my heart desires, for now, life has me in a different place.

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First Trimester: Meal Plan & Workouts [Round 2]

With baby#2 things have been a lot different. Everyone tells me that every pregnancy is different.  I am a lot more sick (like super sick) this time around, but the cool thing is that 1) I know that’s a good sign that my body is producing great levels of hormones and 2) I know my pregnant-body better this time (ie I know my limits).

For my first pregancy’s first trimester I ate healthy and I listened to my body to tell me when I could workout or not or how hard to push myself.  If I felt too tired or too fatigued then I would rest.  This time around I understand my body a little better. I know that I can push a little further than I originally thought and that I will be tired and still sick regardless of whether I workout or not.  NOW…IMPORTANT… these things may be obvious, but I want to make sure this is clear…you need to know the following things:

  • If you are pregnant, you should listen to your body.  I share what I have learned about my body, but you know YOUR body better than anyone, so trust it.
  • When I say “push myself” I really know my limits. “Push” could mean “finish my reps” or “push” may mean a bit extra weight, but “push” NEVER means pushing yourself so far that you are dizzy, lightheaded or vomiting.  (Which is totally different than when I’m not pregnant because I welcome all those things 🙂 haha)
  • If you feel like you are about to black out, STOP.  I have reached that point a few times and so I will back off and rest then get back to it, but if the black out feeling comes again I quit that day’s workout. You’re done. Overheating is bad for baby. Recognize the early signs.

Meal Plan?

If you are like me, there is no way that I could have a “Plan” because I had so many food aversions that would come and go. I was feeling sick A LOT.

To combat this, here is what I did:

  1. If something sounded good I would drop everything to fix it and eat it as fast as possible regardless of whether I was hungry, because by the time I might be hungry I might not be able to choke anything down.
  2. I ended up eating small meals every 2 hours (just like preg#1)
  3. I made a giant list of well-balanced meals so that when hunger hit, I had a menagerie of things to choose from rather than running to the carbs

Meal & Snack Ideas

  • Two egg-white, 1 yolk omelet with broccoli, salsa and sprinkle of cheese
  • Two egg-white, 1 yolk scramble or over-easy with slice of toast
  • 2 boiled egg whites and 1 yolk
  • Chocolate protein shake in water
  • Vanilla protein shake in sugar free coconut milk
  • 3-4 slices low-sodium turkey with 15 grapes
  • Handful of mixed nuts
  • Salmon burger patty chopped up over spinach salad with Ginger Sesame apple cider dressing (Bragg’s)
  • 2 slices turkey bacon and 1/2 English Muffin with sugar free blackberry jam
  • 4 oz flank steak with steamed carrots
  • Protein shake – I love Beverly International Cookies & Creme  OR SRX Zero Graham Cracker
  • Pumpkin cheesecake protein:  1 Scoop vanilla protein, 1/4 cup pumpkin puree, 1 pkg sugar free cheesecake pudding mix (I added SF coconut milk to the mixture till the consistency was right. It was about 1/2 the amount of milk mentioned on the pudding mix instructions)
  • Greek yogurt with fresh berries on top and 1 piece of 80% cacao chocolate bar
  • Flavored greek yogurt cup and a handful of almonds (about 12)
  • Applesauce with cinnamon pouch (50 calories) and 1/2 turkey sandwhich on sugar-free whole wheat
  • Hummus and veggies (my latest favs are celery, carrots or broccoli)
  • 1/2 English muffin with all natural nut butter
  • Small apple and 1 tuna packet
  • 1/2 C cottage cheese with slice strawberries on top
  • Turkey/Chicken Waldorf Salad wrapped in lettuce leaves, or with 1 serving of wheat crackers, or as an open face (1 slice) whole wheat sandwich
  • Homemade high-fiber bean dip with veggie sticks
  • Romaine salad with 2 artichoke hearts, 4 olives, shredded peppered turkey or chicken – drizzle with apple cider vinegar and olive oil and cracked pepper
  • Italian Turkey Mozzarella Melt: 1 slice whole wheat bread. Spritz one side of the bread with spray butter and toast in a skillet on medium heat. While it is toasting: Splash balsamic vinegar and olive oil on the bread, lay turkey meat, a slice of tomato, a sprinkle of skim mozzarella cheese, and a dash of Italian seasoning (I like to add extra basil). Do not turn. Lift the corners to check the toast. Remove when it is the perfect golden brown that you like. It tastes rich and gourmet like a cheat, but still keeps it lean and clean.  I eat this with a fork because the bread is very moist.  If you like yours more crunchy, mix the balsamic vinegar, olive oil and italian seasoning to form a pesto and spread it on the turkey (rather than the bread).

My guilty pleasures and current cravings:

  • Sour Mango, Philippine import – sprinkled with salt 
  • Sushi
  • Lean Cuisine

Workouts

I am using Bodybuilding.com’s LiveFit Trainer by Jamie Eason.  It is a very popular and successful program that takes you through 3 phases: Conditioning, Muscle sculpting, Leaning.  I am blogging about variations I use since I am both working out at home and pregnant.

Click here to get started: LiveFit Trainer Day 1


Baby Lidon Par Keith is here!

I gave birth to my baby boy 2 weeks ago and am LOVING it. As a first time mom, everything is just so new and exciting. I started working out this week (upper body at home), but am waiting to do lower body for a little longer.

Diet week 1 was great! Lean and free of sugar and grease – partly because that’s all my tummy could tolerate.

Diet week 2 was clean, but I made allowances for a cookie, or some frozen yogurt or bread

Diet week 3 has kick started with a GREAT beginning.  Notice I am still keeping some extra fat in my diet.

Meal 1: 1/2 whole wheat Eng muffin with PB, 1/2 cup of black coffee

Meal 2: Protein shake, 1/4 C oatmeal with truvia

Meal 3: 3 eggs scrambled on 1 slice whole grain toast, sprinkle of cheese, 2 cups spinach salad

Meal 4: Banana with PB, 1 scoop chocolate protein “pudding”

Meal 5: 1/2 C brown rice, 3-4 oz chicken/fish/turkey, 2 cups broccoli (or other green veggie)

His name will be *Lidon **Par, for God is our righteous judge who deals with us by His righteous hand, giving and taking as He sees fit. Job 1:21; Job 2:10. And this child will be as a stone pillar [alter] in honor and remembrance of God’s mercy and goodness in our life.

*Lidon: judgment is mine

**Par: rock

The story behind the name

March 2, 2008 I begged God to let Luke live – please, Lord, let him survive this car accident and use us to be stronger together than I could ever be on my own. God heard my cry and spared Luke. Acouple years of surgeries and doctors appointments and a lifetime of ailments, but Luke has reminded me that God gives and He takes away, “shall we indeed accept good from God and not accept adversity?” he says (quoting passages from Job).

Then after we were married and were ready to start a family we struggled with infertility. The doctors said I was “in a gray area” meaning that things seemed fine on charts, but I was inexplicably unable to get pregnant. We were left wondering what God has in store for us and why He was making us wait – what were we supposed to learn from this?  Remembering that God spared Luke’s life often made me feel guilty about being upset that I couldn’t get pregnant – I felt like “how dare I ask for another miracle”.  Over 2 years of waiting and hoping and being disappointed and trying to stay strong and just trust in God’s perfect timing…my heart was weary. Then just when I did not think I could handle hoping for one more moment, we found out we were pregnant.  “Thank you! Thank you!” were Luke’s first words – thank You, Lord…

We see adversity…but God has also given us many blessings.

It was important to us that our child’s name honor the God who gave him to us.  The passages that resonate in our marriage have been Job 1:21 and Job 2:10 – and we truly believe that God is a righteous God who allows us to go through adversity and blesses us as He sees fit. Praying for wisdom as we continue to seek how to honor Him with our lives and now, the raising of our child.


Second Trimester [Meal Plan and Workouts]

[Meal Plan Sample]

  • Meal 1: Green Smoothie: (3-4 cups spinach, 1 scoop vanilla protein (or 1/2 C greek yogurt), 1 cup frozen berries or mixed fruit, 1/2 banana, 1 1/2 cup water)
  • Meal 2: 1 Cup Greek yogurt with sliced almonds (about 8-10 almonds) + berries if I needed something sweet
  • Meal 3: Chicken Salad in whole wheat 1/2 pita (with sliced avocado, bean sprouts, pickle bits and peppers)
  • Meal 4: 1 Cup fat free cottage cheese and a small apple (you could sub the apple for wheat thins  OR Apple slices with 1 Tbsp All-natural peanut butter)
  • Meal 5:4-5 Egg whites with veggies
  • Meal 6: Fish and steamed veggies  (or sometimes boiled as a soup)

[Workouts]

I got back to running 5ks and am running one nearly every Saturday! My week typically looks like this:

  • Monday: Legs
  • Tuesday: Back/shoulders/chest + light cardio  (short jog, elliptical, bike, stairmill, or walking)
  • Wednesday: Arms + Run (for distance)
  • Thursday: Legs
  • Friday: Full Body + light cardio (short jog, elliptical, bike, stairmill, or walking)
  • Saturday: 5k Race

Week 3: Milestone Races

Week 3 of Marathon Training

Along the way it sure is nice to have small races in between – less daunting that way I guess.  This week I have a 4 miler! And a 10K in our near future. ^_^

Day 1: Stretch and Strengthen.

Day 2: Weight Training + 3.5 mile run. I did weights at lunch, then running after work. Was brutal today for some reason.

Day 3: Weight Training + 4 mile run. 

Day 4: Cross training light. Elliptical 50 minutes

Day 5: REST for tomorrow, we race!

Day 6: 4.2 M Reindeer Romp with my friend Sarah Jane! Our husbands were waiting right at the finish line shouting and arm-flailing to cheer us on! They are awesome.

Faith Keith and Sarah Jane

4.2 miles done!

Day 7: Weight Training + stretching.


Separating the Dreamers from the Goal Reachers

Week 2

Run when you don’t want to, run when you do want to and reach your goal!

Day 1: Stretch and Strengthen. This is a great day for yoga, but I’m saving every where I can – Christmas is around the corner! So I opted to do my stretching at home.

Day 2: Weight Training + RUN. Great Tri workout at lunch with the hot husband @lukekeithRain, Cold, and a case of the sweat pants: After work I debated whether to run outdoors or hit the shredmill and finally decided to drive home to run the neighborhood. As I drove home I saw how misty it was and could tell I had symptoms of the excuses. The onset of the excuses made me slap my face and remind myself I already committed to running outdoors tonight and if I skipped now then I would most likely not be able to complete half marathon training. I ran! It was cold and the air was misty, but by mile 2 it started RAINING. By the time I was done with my run it was pouring and I was drenched. But, oh sweet molly, I felt a sense of pride.

Day 3: Weight Training + cross

Day 4: Run. 3 miler woot! gettin’ ‘er done!

Day 5: Rest. Thanksgiving – yes I timed this week so that I could rest ^_^

Day 6: Weight Training. Back and shoulders

Day 7: Long run. <<did not get this one in due to picking up my parents from the airport and visiting and then the day ended…it happens

 

Week 3 has already begun as I am finally posting this – hope everyone is reaching their winter goals!! I’m cheering you on!! Get it done!


Let the training begin!

Stretching Exercises for Runners http://bit.ly/shoNbM

Week 1 – Kick started!

Day 1: Mental preparedness. I spent this day stretching and plotting my running schedule.  If you don’t have a plan or a routine of when exactly you will run, you probably won’t. Planning is key!

Day 2: I ran 2.25 EZ miles and it felt pretty good. I wasn’t winded and my muscles were feeling good. My joints however, we’re feeling the ache.  I stretched good and am drinking more water. Hopefully my joints will remember the running and get stronger soon.

Day 3: Weight training. Did a back/shoulder workout at lunch – bumped my lat pull downs to 105 and still cranking out 10-12 reps for 5 sets! Woot! I plan to continue weight training until the running starts needing my dedicated energy supply.

Day 4: 3 mile jog. I decided it was better to keep my pace low for now as my body adjusts, so I did this 3 miler as a jog pace instead of my race speed or faster. As a result, I ran out of time because I had a fundraiser to attend, so I only finished 2.5. Felt solid though, so I am so excited about this week’s long run!!

Day 5: Weight training. Normally I would have this day be an Active Recovery Day with a very light cardio to keep my legs moving but allow them to rest. Since tomorrow will be my first long run I want to give my legs and back a little more rest and opt for an arm+upperbody workout.  My tailbone is still giving me grief from running this week….ugh… :/ I’m going to be a very decrepit old lady.

Day 6: Long run. WHAT? It didn’t happen! Between the cold weather change AND my awesome cousins coming in town for the weekend I just never made it out there.  I realize, though, that my half marathon is in JANUARY so that means I better get myself used to the cold pronto! Or else I am going to be MISERABLE.  I need to slowly ween myself from the shredmill and out on to the pavement.

I’m ready for week 2!!


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