Tag Archives: fitness

Couch to 5k: Week 6 ARE WE RUNNING YET =)

WOOOOOO!

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
6 Brisk five-minute warmup walk, then:

* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1 mile (or 10 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 5 HALF WAY THERE!!!!!!

HALF WAY THERE!!!!!!motivated woman running

Wow, I am DIGgin’ this schedule.  We are half way there! Stay motivated everyone!!! Let’s rock this!

<<Go to previous week
<<Go to Week One

Week Workout 1 Workout 2 Workout 3
5 Brisk five-minute warmup walk, then:* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:* Jog 3/4 mile (or 8 minutes)
* Walk 1/2 mile (or 5 minutes)
* Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 4

Hope everyone is enjoying the schedule! Keep at it! Stay consistent so that by the time the next week rolls around you won’t be dieing on the pavement from the sudden change.  Keep the motivation levels high!

<<Go to previous week
<<Go to Week One

Week Workout 1 Workout 2 Workout 3
4 Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

I am using this C25k schedule for my injury recovery.


Sleep V. Life

I am trying to be purposeful with my sleep schedule, but I must admit I am failing miserably.

man yawning

image from green-alliance uk

My life does not have a perfectly routine pattern, so it is very difficult to

hit the sack at a specific time each night.  I know it is vitally important to my health, metabolism/weight loss, and fitness, but life happens. *sigh*

For now, since I can’t go to bed at the same time every night, I am decidedly waking up at an hour based on when I went to sleep.  I can’t just drop everything in my life just so that I can get good sleep for my fitness sake.  I would if fitness was my career.  But I will certainly hold to the understanding that sleep is important for my health. Be purposeful in getting good sleep.

Make time for sleep. Be purposeful! 🙂


Not Enough Hours in a Day: Cut Gym (?!)

Priorities!  You have a hundred and one responsibilities including your fitness goals, but when push comes to shove, something’s gotta give and it should NOT be your health/well-being.  If you stretch yourself thin and overdue it, you could be doing counter-productive work towards your fitness goals.  Sometimes, your trip to the gym will have to be skipped in order to get more sleep and not wear yourself down till your immune system calls it quits.

What Not to Quit:

Your impeccable meal plans.  Whatever you do, do not compromise.  Key phrase: “Plan ahead”.  Write that on the chalk board 100 times for me.  We tend to compromise when we are in a rush, short on time, short on groceries.  The key is to not let yourself fall into those situations by planning ahead.  I jot grocery things down as I think of them, but Sunday is my meal planning day.  It’s when I decided if I need to bake lunch the night before or if I need to allot time in the morning to prepare it. Sunday is when I grocery shop for all my breakfasts, snack-meals, lunches, dinners.   Once you find your groove, this is SO EASY.  If you need meal plan ideas, check out Fitness RX magazine (men or women’s) or Muscle and Fitness magazine (His or Hers) OR check check out my “Diet” page on here 🙂  I will often post our meal plans.

While busy, stay healthy!


I’ve Plateaued! Now what?

sad chubby baby

Image from authordawnnaret.blogspot.com

You’ve been going along with a great solid meal plan and workout schedule and you’ve been watching the pounds shred! and suddenly…come to a screeching halt.
Don’t fret! You are doing all the right things! A plateau means your body has finally adjusted to your new diet and fitness level. This is not the time to suddenly change something! keep with the same routine and eating habits for a few more weeks to make sure you stay consistent, then change one thing. (like run a little further, or…eat a slightly smaller portions.)Remember not to do any drastic cut backs in order to see the number on your scale go down. The goal is to create a **lifestyle** of healthy living, not a short-term-skinny.

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