Staying Accountable

The first week of my own Fall Fresh Start Challenge went very well.

I posted a challenge to myself to help get back into the groove of regular running and strength workouts.  My goal was to get in 2 runs, 3 strength/core workouts, and 2 sessions of other physical activity for enjoyment.

I actually ended up doing a bit more and the week went like this:

Sunday

• 15 minutes kettlebell
• 60 minute walk

Monday

• 30 minutes on driving range
• 90 minutes golf/9 holes walking/carrying clubs

Tuesday

• 5 km run/15 minute stretch
• 30 minute walk

Wednesday

• 15 minutes kettlebell
• 90 minutes golf/9 holes walking/carrying clubs

Thursday

• 15 minutes swimming laps

Friday

• 6 km run/15 minute stretch

Saturday

• 15 minutes kettlebell
• 20 minute walk

The kettlebell workout I have been doing is a beginner's workout on the DVD that came with my 10-pound Reebok kettlebell.  The moves are very basic but intense and I love it ... there is a short plank workout during the warmup.

 

Going into the second week, beginning today, my plan is to set the same goals: 2 runs, 3 strength/core workouts, and 2 sessions of other physical activity for enjoyment.  I will change up the strength component this week and will likely choose those workouts just before I am ready to do them... but they will definitely contain a core element.

 

 

Do you have any set goals for the week?

 

Do you find setting workout goals helps keep you on track?

 

 



The Perks of Exercise - My Personal 5

I have been thinking a lot about my own exercise routine or lack thereof lately, and making a concerted effort to get some physical activity into every day.  I was missing my workouts over these past few too-busy months and have thoroughly enjoyed this past week's workouts, sore muscles and all!  Me, I love to sweat.

I came up with a list of 5 reasons why I love to work out.  Perhaps you share some of them:

1.  Working out puts me in a better mood.

I don't know if it is the endorphins or the sense of pride I feel after I have completed a difficult run or a hard strength session.  But whatever it is, it is real and I feel great for hours.

2.  I have more energy and brain power.

Is it the heart-pumping rush of blood and oxygen through my system that brings a feeling of renewal and clarity?  I know that even a 20-minute brisk walk makes my creative juices flow.

3.  I sleep more soundly.

I have pretty much always been a good sleeper.  But I know I sleep more soundly and dream less on nights where I have had a long run or a hard cardio workout during the day.

4.  It's good for my self-esteem.

Finishing up a run where I have completed a new distance, or an improved time makes me feel strong and confident.  Adding 15 seconds to holding a plank motivates me to want to do more tomorrow.  I walk taller, and feel more powerful.  Even a so-so workout gives me a sense of achievement in having finished it.

5.  Working out out regularly inspires me to eat healthier.

I need good food to fuel my workouts and provide my body with the nourishment it requires for recovery and growth.  When I am getting regular exercise I pay more attention to what I am eating.  If I don't eat well, I cannot perform well.


Why do you love to workout?  I know you DO...

Coaching and Motivating Me - a Letter to Myself

Dearest Elle,

Just wanted to check in with you this morning, mid-week and see how things are going for you since you started your Fall Fresh Start Challenge on Saturday.

I see that after you posted your goals on Saturday, you got in a 5 km run.  Good girl!  And you had a little meeting with your online buddies and got them started on a Fall Fresh Start Challenge too.  Isn't it always so much better to have some company!

Having friends along who have the same basic goals, to support and cheer for each other, and to give each other gentle kicks in butt when needed, is a much more fun way to work towards your goals.  You are lucky to have such a loyal and diverse group of women there.

After Friday's kettlebell workout, your inner thighs were stiff and sore.. and that lasted a few days.  See what happens when you get out of the habit of regular workouts?  Remember how that felt so that you don't let it happen again.

Sunday's kettlebell workout stretched out those muscles again and the hour long walk on Sunday evening helped as well.  By the time you hit the driving range and golf course on Monday, your legs were feeling pretty darn good again.  And so was the back... those planks really do help your golf swing.

I am proud of you! You are making time to fit your workouts in to your busy day.  Yesterday you had a really hectic morning but made the time to get in a late morning 5km run... and you also took the time to make a filling and nutritious protein smoothie to drink after you stretched. 

Blackberry smoothie.. look at the color of it... awesome taste.

 

And I noticed today you got up extra early to get your laundry done so that you could do a kettlebell workout because you want to spend the afternoon golfing with The Captain.  It would have been so easy to blow off that kettelbell workout, but you didn't.  Good on ya!

 

I know you are feeling good about getting back to doing more strength and core work and you should feel proud of yourself for sticking to your food plan, too.  When you finally have that glass of wine on Saturday with dinner, I know you will have earned it.

 

Keep up the great work, and keep smiling and enjoying yourself!

 

 

From Your Biggest Cheerleader and Fan,

 

YourOwnEgoAndConscience



I Am Such a Handful * #flatternotflatten

I have been in love with HANDFUL bras ever since I won my first one in a giveaway earlier this year.

I wear them exclusively for all my activities... running, strength workouts, yoga... as well as under my street clothing. 

Never having been a fan of the bra at all, I was more than a bit skeptical about this one, too... but fell madly in love with it the first time I put it on!  The fit is perfect for me, the straps are stretchy enough that I don't have to keep yanking it down around my prominent ribcage and it is padded 'just enough' to make me feel like I am not overdoing it!

I now have several Handful bras and I can honestly say that it is now the only bra I ever wear.

Then along came the NEW Handful bra in August... and I wondered how they could possibly have improved on perfection!  But they did... they have made the straps adjustable in length, and also convertible.  That means you can still wear the bra with the same criss-crossed style if you like, or you can change it to a regular straight back over the shoulder style.. this means that the straps are less likely to show under an open neck top.  The change from one style to the other is quick and easy.

In my first black Handful, you can easily see the straps under the scoop neck of this tee.  I just color co-ordinate and don't worry about it most of the time.

 

In my new black Handful, with the straps changed, you can't see them at all.  Nice in this skimpier Titika Activewear Endurance yoga tank.

 

I have also been really enjoying my new Handful tanks... they are so comfortable!  And they have the same great fit and features as the bras, with a bit of cover up!  The length is just right.. over the top of the hips and long enough to tuck in if you wanted to wear this as a camisole. 

 

I have been wearing one around most of the warm days we have been having and am loving them for workouts and running, too. 

 

These new bras and tanks come in a beautiful royal purple, black and a nice heathery grey.  And they also come in the same great little laundry bag as the bras.

 

 

Evey Handful bra and tank comes with a matching mesh laundry bag!

 

 

Do check out the new garments at www.handful.com to see about getting your own. And while you are there, read about how Handful got started by Jennifer Ferguson, in Portland, Oregon.

 

I am a HANDFUL*  Are you?

 

* hand-ful (noun) – A strong, confident, determined, active, compassionate, and/or adventurous woman. Sense of humor REQUIRED.

 

I was given these garments to review but the opinions and comments are my own.

 

 

 

 

 





And Suddenly it's Fall

The past several months have slipped right past me and I feel like I haven't really participated.

I certainly have been busy enough. We moved from the sailboat into an apartment... painting, shopping for furniture and household goods, setting up/putting away, decorating, hanging pictures. We have visited both our sisters in two different cities.  We finished training for and running, our first half marathon.  And we have spent a great deal of time cleaning the boat, literally from top to bottom, inside and out.

Here and then we have done some running, lots of swimming and walking, and a bit of golfing.

Yesterday, for the first time in several weeks, I spent 15 minutes with my kettlebell and realized how much I have missed my 'workouts'.  I am more than ready to start dedicating more of my time to exercise!

 

Today is the 1st day of Fall, so I have set up a little challenge for myself to get back on track.  I have decided to run it 6 weeks through Saturday, November 3rd.

 

Each week of the next 6, I plan to get in:

• 2 runs
• 3 strength workouts/including some core work
• 2 activities just for fun - swim/golf/walk/yoga, etc.

I will reassess as it goes.  My main goal is to get back into making fitness a priority again.  I have also recommitted to my healthy food plan and am doing a challenge with my online Weight Watchers friends in that regard.

 

Do you ever get off track and feel the need to get a fresh start?