Thanks to A Moment in Time Photography for taking photos at the Claytor Lake Triathlon a couple weeks ago. Here are the ones I found of myself. I raced the dude to the finish line…and won! My time was 1 hour and 33 minutes, a personal record for me. Maybe I can do TWO races next year!
I just registered for the Claytor Lake Sprint Triathlon that will be held September 12, 2015. It’s a half mile swim, 12.5 mile bike, and a 5k trail run. I have work to do!
My favorite resource for triathlons is “The Woman Triathlete” book. I need to get it out and make my plan for training. I have about 6 weeks till race day and my base fitness is good, but I need to work on intervals on my run and swim. The book has great workouts. I am going to pencil in my workouts on my calendar or I know I will not get to them.
I blogged on my personal blog a while back about Triathlon FAQs. Check it out if you have a minute. 🙂
It’s been a great week of workouts for me and I hope to squeeze another good one in today. Monday, I jogged/walked outside and did really well. I surprised myself and jogged about 80% of the distance (probably 2.5 miles or so) which isn’t too bad considering the baby is only 8 weeks old and I haven’t jogged any distance in almost a year.
Tuesday, I taught the noon BodyPump class and was sore through yesterday, in my biceps especially. I’m teaching the class Tuesday and Thursday next week and have to record my second video. I really hope I pass this time!
Wednesday, I took the noon BodyAttack class. Thankfully, it was only 30 minutes because it’s a tough one! Empty your bladder before you take that class because you jump around A LOT!
Yesterday was a rest day, but I hope to either do BodyPump on my own today or swim laps. I have this terrible plantar’s wart on my foot that is causing some serious pain, so I want to swim, but I need to practice Pump. However, I’ve not swam all week and I really enjoy my time in the water.
I had a personal training session with a gal this morning and she did this workout. What do you think?
300 Rep Full Body Workout
Warm Up: 15 seconds of each exercise (repeat three times)
- jumping jacks
- walking high knees
- walking butt kickers
Main Set: complete circuit 2-3 times
- 50 jumping jacks
- 40 flutter kicks
- 30 lunges (plyo lunges to make it harder)
- 20 bicep curls
- 10 burpees
- 10 bench dips
- 20 push ups
- 30 squats (jump squats to make it harder)
- 40 triceps extensions
- 50 high knees
This was my inspiration for the workout – http://tarasabo.blogspot.com/2014/07/guest-post-300-rep-high-intensity.html
What do water and ants have to do with each other? Nothing that I can think of off the top of my head, but they’re both going in this blog post!
This morning, I took my 6:15 class outside for a workout since it was daylight and a nice 60 degrees. We walked on this outdoor trail, integrating light dumbbell exercises like bicep curls, triceps extensions, and lateral raises. We did some body weight lunges and had brought mats out to do some core work. Well, little did we know there were tiny ants everywhere! The ants got on me and one of my class participants and we both received one bite each. Thankfully, it wasn’t a painful bite and neither of us are allergic, but those ants were telling us to get out of their territory! The problem is, they had taken over the entire area. The class seemed to enjoy the outdoors and the workout.
After that, I swam 15 laps. It felt so good to swim again this week and I was afraid that if I didn’t get to it today, I’d miss my chance this week. I have a busy couple of days ahead and I’m not sure it’s going to include swimming.
I also wanted to share this article that came through in my ACE personal training newsletter. I’m a big advocate of drinking water, and I firmly believe everything in this write up. I also read last week that the more water you drink, the more trips to the bathroom you’ll make which helps combat sitting too much. Turns out, sitting too much is the new bad habit that smoking used to be…I’m so happy I have great well water and can just refill my bottles. Saves money and trash, too!
May 5, 2014
Many clients come to us in pursuit of a lean, svelte body. They usually tell us that they have lost weight in the past but one of their biggest complaints is that they were unable to sustain the loss because their hunger got in the way of keeping the pounds off. One of the first questions we ask them: “Do you ever drink a glass of water when you feel hungry?” The brain often confuses thirst for hunger, so it’s common to respond to the brain’s cue by eating and overconsuming calories when you’re actually thirsty. So, the next time you’re hungry, swig some water and those stubborn pounds may be a little easier to shed.
But helping to stave off hunger isn’t the only reason we need to drink more water. Here are some additional compelling reasons to drink up!
1. Flush Toxins and Wastes.
Water helps your kidneys by flushing harmful waste out of the body, including all of the end products of fat metabolism that are the result of body fat loss. How do you know if you’re getting enough to flush out the bad stuff? It’s easy (but not glamorous!) to make sure your properly hydrated: check the color of your urine. You want it to be clear, pale and odor-free; if it can pass for apple juice, that’s your cue to down a few glasses of water! [Mandy’s note: As gross as this sounds, it works! A couple of weeks back, I had a stomach virus and my urine was not looking good at all. I knew I had dehydration issues going on and was so happy to see it back to normal.]
2. Boost Your Energy in the Morning and All Day Long.
Your body is about 60 percent water and every process in the body requires water, including digestion, circulation, nutrient transport and body-temperature maintenance. If you don’t get enough water, the body can’t function at its peak and even little movements like getting out of bed will feel like more of a struggle.
3. Work Out Harder and Longer.
Even when you’re only slightly dehydrated (as most Americans typically are!), performance is impaired. Your training sessions suffer, you tire sooner and can’t work as hard. Water carries oxygen throughout the body and to the working muscles, so without oxygen, you better believe your workout takes a hit. Water also:
-lubricates the joints
-moistens the lungs to facilitate breathing
-helps maintain proper muscle tone
Drink 17 to 20 ounces about two hours before exercise and continue drinking 4 to 8 ounces regularly every 15 minutes during exercise.
4. Get Glowing Skin.
When you’re dehydrated, your skin looks dry and withered. Consume enough water and it helps to fill the spaces between your cells, making your skin look plump, youthful and glowing. Water also helps to keep skin from sagging after weight loss.
5. Prevent Constipation.
Water and fiber are the magical combination to flush out waste and beat the bloat! If you don’t drink enough water, your body pulls water from stools to maintain hydration. The result? Discomfort, bloating, constipation…it may also make you feel less inclined to slip into a swimsuit—or even exercise for that matter!
6. Lose Weight.
For the best success, drink plenty of water and eat an abundance of water-rich foods, which are much more satisfying than a processed-food diet that’s loaded with calories. The real weight-loss kicker is when you replace caloric beverages with water!
7. Be Happier.
Who isn’t happier when they feel satisfied and svelte, super energetic, leaner, lighter and constipation-free, have gorgeous skin and are having fabulous workouts to boot?
One last note…I actually got LOTS done this weekend on my to-do list from last week including:
- washing newborn clothes
- hanging up tons of wall decorations in the house
- make sure breast pump still works
- spot read Babywise book
- clean up car seat (still have to assemble it)
- sort & organize my clothes
If you have young children, chances are when you hear “Just keep swimming”, you hear Dory in Finding Nemo. If not, a clip is included below for your viewing pleasure.
Either way, I finally swam today after 2 weeks of missing it. It just seemed like I never made time to swim, even though I was in the water with personal training clients. So, today, I got my 22 laps in and it felt great! Swimming is one of the best forms of exercise for us pregnant ladies, so I plan to make it a bigger part of my routine for the next several weeks.
Just wanted to share a blurb from http://www.babycenter.com/0_great-pregnancy-exercise-swimming_7822.bc
“Any type of aerobic exercise during pregnancy helps increase your body’s ability to process and utilize oxygen, which is important for you and your baby. But swimming is great exercise because it uses both large muscle groups (arms and legs). And although it’s a low-impact activity, swimming provides good cardiovascular benefits and allows expectant women to feel weightless despite the extra pounds added by pregnancy.
Swimming also improves circulation, increases muscle tone and strength, and builds endurance.
Swimming helps counteract the increased back strain from your expanding belly. Pregnancy forces the spine and shoulders to round forward and the pelvis to tilt out of alignment, but swimming gently strengthens the muscles and offsets this tendency. The water also protects you from overheating and supports your joints and ligaments as you exercise, preventing injury.
If you swim, you burn calories, feel less fatigued, sleep better, and are better equipped to handle pregnancy’s physical and emotional challenges. Swimming also helps you keep your weight within a healthy range, and some women say swimming also makes them feel less bloated.”
Not sure if swimming during pregnancy is right for you? Check with your doctor and hopefully you’ll get the green light.
This week has flown by and I’ve been a silent blogger. There’s been a lot going on! I wanted to share with you the blessings I’ve been bestowed this week.
There’s a song we sing in church that goes like this:
Count your blessings name them one by one
Count your blessings see what God has done
County your blessings name them one by one
Count your many blessings see what God has done
It’s a sweet little song and it really makes you think about how blessed and loved you are. So, here are my top blessings of the week…
- A healthy child – even though he’s had a fever, snotty nose, and sneezing since Thursday evening, he’s still a healthy kiddo in the grand scheme of things. He’s not been sick in forever and he’s such a happy boy. We went to the Great Wolf Lodge in Concord, NC last Sunday & Monday (which we loved) and there was a girl there who obviously had Down’s syndrome. She seemed to be having a great time in the water, but it just made me realize how fortunate we are to have a healthy child with no afflictions. It was interesting because later my husband pointed out the same thing to me.
- A new home – we are SO close to moving in to our new home! I’ve been silent about this for a while, because it’s been hurry up and wait, but I really hope this week is our move in week. I really hope to wake up on the first day of spring (Thursday) in our new house. It has been an experience I do not wish to repeat….ever. Our new home is nothing elaborate, but sometimes I feel guilty knowing there are folks that have no place to live at all. I count it a huge blessing that we have somewhere to live that’s safe, warm, and nice.
- My weight loss team won! I had lead a group of 5 ladies for 6 weeks during this weight loss contest at work and they lost the most of all three teams. I’m so stinkin proud of them! One lady on my team lost 25 pounds in 6 weeks. Granted, normally we don’t want folks losing weight that fast, but she did it by healthy habits she can keep up after the contest ended. I made some great new friends with these ladies and feel like they will continue on for years to come.
- Helpful family – I can’t say enough about how helpful our families have been during this home building/moving process. Someone is always pitching in to help us plant grass seed, build a porch, buy some materials, or whatever it may be. My younger sister told me yesterday, “I’m sorry I’m not there to help you. You helped me paint my apartment.” That was probably 8 years ago and I don’t even remember doing it. But, she was sweet to think of helping me and I plan to put her to work next week when she’s home for a short visit. He he he
- Fetal movement – I’m 22 weeks along in this pregnancy and I’m feeling that baby movement on a regular basis now. Most of the time, it’s when I’m sitting still or laying down. It’s the most amazing feeling and I remember missing it after our first son was born. I think I actually started seeing some movement on the outside of my belly yesterday, but you have to look closely.
- Loving husband – I thought this home building process would really test our marriage, and there have been some tense moments over the past few months, but my husband is a trooper. He’s stepped in there and got things done as well as put up with his pregnant, sometimes demanding wife. I’ve been very particular about colors and most of the way things are going to be in the new place and he’s been very accommodating. I wish I would have had him on my weight loss team because he’s made some healthy changes and has lost about 12 pounds! I told him that his belly is getting smaller and mine just keeps getting bigger.
- Spring weather – this weather has been completely crazy so far in March. One day, it will snow and be 30 degrees and the next day it will be 70 and sunny. I’ve soaked up all that warm weather I can stand and there are green things coming up now! I’ve seen little flowers popping through and my willow tree has tiny green buds on it. I feel like this winter has lasted forever for some reason, so I’m ready for the new season.
- Another birthday – I turned 32 last Monday and was showered with lots of cards, gifts, and love. My husband got me the best card…when you open it up, it has a lit up candle that you blow on then it plays the Happy Birthday song. It was so neat. I felt very spoiled and got to buy lots of new stuff for the house, plus some maternity workout clothes, which I desperately needed. All my shirts were turning into belly shirts and no one wants to see that from their group exercise instructor or personal trainer!
Well, I think that sums it up for now. I have so many more blessings, but I could blog for days and days and days and never cover everything. My prayer for you today is that you have a place to go and worship and get in touch with God. Thank Him for what he’s done for you.
Just a few days ago, I was telling my husband how I feel like I’m actually helping people in my line of work now. For years at my other job, I felt an emptiness – like I wasn’t helping better mankind in any way. I didn’t dread going to work much, but I just didn’t feel there was much purpose. I think that if I would have been paying more attention, I would have seen that God was opening doors for me earlier than I did.
I’m currently employed as “Executive Assistant” at a local fitness facility. My job is to be the director’s right hand woman and help with whatever she needs. The position has morphed into not only helping do small things like keep our website updated, create signs/flyers about happenings in our facility, etc. into personal training, group exercise instructing, and being a lifeguard. I wear tons of different hats, but I was used to that from my old job and I really like it. I’m one of those A.D.D. type people, so I need variety.
Either way, I’m really excited about the new Sunday school books we got at church this week. The cover has a pretty picture of plants and it’s for SPRING 2014! I started reading the first lesson this morning and it’s really good. I won’t get to attend church this weekend, but I can study the lesson and still get a blessing.
Here are some of the points I picked up from my reading this morning. The scripture comes from Genesis 1:28, 2:8-9,15:
- Work is a gift from God, not a curse
- God created work BEFORE sin entered the world
- He expects us to be faithful in doing our part and to let God be faithful in doing His
- We’re not to sit around expecting blessings and to be taken care of while we’re lazy – we have a job to do
- Without work, how would we meet the needs of our families?
- Genesis 2: 8-9 points out:
- God placed Adam and Eve in a specific location to do a specific job
- God caused the land to flourish
- God blesses you where he places you
STOP right there for a second and re-read that last bullet: GOD BLESSES YOU WHERE HE PLACES YOU. The question posed is “If we’re not being blessed, why not?”
- In verse 9, the Bible says God caused all the various trees to sprout up but he still told Adam in chapter 1 to work the land. Even though God gave Adam a task, it was still God who gave the blessing of growth.
The key question of this lesson is “Why has God given me this particular work?”
Let me clarify something before I go any further…if you are a stay at home mom/dad, you ARE working. I’m a firm believer in the important work you are doing. I honestly used to look down my nose at you all, but once I had my own child, my outlook changed. I think it’s one of the most important jobs in the world.
Secondly, if you are disabled and truly unable to work, I understand your situation and I don’t have any negative feelings toward you. In the same sense, if you’re not able to stand on your feet for hours at a time, for example, there could still be work for you to do! If you have a stable mind and the ability to sit and listen/talk, you could volunteer or work with elderly. Just keeping them company and helping them feel loved and appreciated is a very honorable job.
I do feel God has a purpose for me in my current job and I feel He had a job for me in my old career. Here are a few things that have already happened in my current career in less than 18 months that I really feel He had in mind for me:
- Yanked a kid out the swimming pool to keep him from drowning
- Helped a lady pull out of her depression and intervened when she was talking about suicide/depression
- Brought a cheerful, positive attitude to my workplace (I’m annoyingly happy)
- Am currently helping a group of 5 ladies lose weight during our weight loss contest (which helps them feel better and make a bigger difference in the lives of others around them)
- Talked about my Christian beliefs to members and co-workers
Yesterday was my day off. Granted, I normally have Saturday and Sunday off as well, but Monday is my weekday off. I love only working 4 days a week and I really try to spend as much time with my son on Monday as possible. That was one of my biggest intentions of changing jobs was to spend more time being a mom. Sometimes on Mondays, I feel so guilty that I’m not at “work”; but then I think, “THIS is work, too!” Going back to my comment above about stay at home parents, it’s one of the most important jobs in the world. My goal is to instill in my son (and future son/daughter) my beliefs and values before the world out there starts trying to tear his little world apart.
So, think on it today. Are you happy with your job? If not, you best start talking to God. Maybe you have blinders on and are missing what He’s asking you to do. Maybe He has a different job in mind for you.