A stellar week!

Our step competition has really got me focused and on the ball.  I love it.  I won this week’s challenge by logging 84,212 steps! That’s an average of 5.25 miles a day.  I had one day that I walked 8.12 miles.  Yes, I’m patting myself on the back a bit here but I’m really proud of myself.  It’s going in my victory journal.  Last week I walked a total of 36.78 miles.  If I average 35 miles a week that would be 1820 miles in a year and would definitely get me to Los Angeles (1700 miles away).  Hopefully each week I can get my mileage number to rise higher and higher.  Pair that with pool class and my tabata kick boxing and hooray for losing 5 pounds this week.  Wrestling will be done for the boys in March which means I will have my nights back to do my workouts instead of finding workouts to do while I wait for them to get done with practice.  Yippee!

I have a goal weight in mind by February 6^th and I’m working hard to get to it.  I have the magic number plastered in important places where I will see it constantly.  I’m not going to be obsessed or upset if I don’t hit it and spiral into a fit of depression but it would be a super cool milestone so I’m trying with all my might.  This weekend wasn’t easy. I was surrounded by temptation at every turn.  Pizza, breadsticks, wings, birthday cake galore…but I came through pretty well and just keep plugging away.  High protein, low carbs, wise choices, portion control.  All keys to success and part of my 2014 resolutions.  I hope your resolutions are still in play and you are working to make this a wonderful year.  And if you fell off the wagon, it’s ok.  Just climb back on.  Don’t wait until Monday or next month or the summer.  Do it now.  You will be glad you did.  Every day is a new chance.  

Fitbit Fun

Fitbit. I love it.  Let’s be honest, I’m a bit obsessed with my gadget.  I have been since the I got it a year and a half ago. It tracks my steps, flights of stairs climbed, sleep, calories burned and activity level. It has a barcode scanner to input food and the app is free, unlike bodybugg.  My ultra tracker is a bit battered and bruised and I’m hoping to upgrade to the Force model soon so I can wear it on my wrist instead of in my bra. 

The other day I got an email from Fitbit with a quick summary of my 2013 Fitbit activity.  It was kind of fun to see.  I walked 1270 miles which is longer than the Tigris River or the equivalent of walking from my house to Hartford, Connecticut. I’d say that’s some decent mileage.   As you can see below it also broke down my most active weekday (Mondays), my most active month (January) and my most active day of the year (August 26^th).  The month of November and Fridays were my least active.  Nothing earth shattering but kind of fun to see.  Maybe in 2014 I can walk my way back to Los Angeles (1700 miles).  So far I’m on track for a great year.  Last week alone I walked 35.77 miles.  That’s definitely upping my average.  I credit my increased steps/mileage to my step challenge I have going on with Melody and Kara.  Love those ladies and the way they inspire me.  I worked hard to win last week’s challenge and will continue to do so in upcoming weeks.   

At home kickboxing

Sunday my husband and his buddies finished our mancave in the basement and spent the entire afternoon and evening watching the football playoffs on the new flat screen.  I stayed upstairs and got some more unpacking done, watched football without the bickering of what calls the coaches should've made and played on Pinterest.  I was searching for Tabata workouts and found a fun one for boxing.  Who got super excited? This girl! The original was only the first two sets (crosses/jabs and upper cuts) but when I did it last night, I added 2 more sets of kicks.  The total workouts was 20 minutes and I did it while watching Biggest Loser in my living room.  It doesn't get much easier than that, does it?  Also, I found a great app called Tabata+ Lite which does your countdown timer for you and even keeps track of the rounds.  This is great for me because I can barely count to 8 when I'm not doing anything, let alone kicking and watching a timer and keeping track of how many rounds I've done.  That's just not happening without a little help from technology. So here's my at home kickboxing tabata workout if you want to try it.  I love it.  It's simple, quick and effective.  What more can I ask for?

Quick Tabata boxing workout

5-10 minute cardio warmup (I had just done 60 minutes of pool class so I skipped this but you could do any kind of walking in place, jump rope, squats, lunges, stairs, etc.)

1^st set- Repeat for 8 cycles

20 secs of jabs & crosses (high speed and power)

10 secs of rest or squats

Rest 1 minute

2^nd set- Repeat for 8 cycles

20 seconds of upper cuts (high speed and power)

10 secs of rest or lunges

Rest 1 minute

3^rd set- Repeat for 8 cycles

20 seconds of side kicks (alternate legs per round)

10 secs of running in place

Rest 1 minute

4^th set- Repeat for 8 cycles

20 seconds of front kicks (alternate legs per round)

10 secs of running in place

Cool down and stretch

Tabata

Have you heard of Tabata training? It’s not a new idea in the world of fitness but it’s new to me.  We’ve been doing it in pool class and I love it.  The Tabata workout only lasts four minutes per segment, but it is grueling! The structure of the program is: Workout hard for 20 seconds, rest for 10 seconds.  

Doesn’t sound bad, right? Except you do it for 8 rounds.  And then you start again with 8 rounds of a different exercise.  For example in pool class we do 20 seconds of push-throughs, jumping jacks or running (in the deep end of the pool).  Our 10 second “rest” is a flutter kick and then right back at it.  We do multiple sets of 8 with different exercises and rest movements each time.  It’s awesome.  When you’re sweating in the pool, you know that you are working it in a great way. I’ve heard they are starting to use the same theory in some of the spin and body pump classes too but I haven’t tried those lately.  For now I’m just enjoying having burning abs and legs every time I leave pool class. 

I’m closing the gap on Kara and Melody on steps.  I was nine shy of 16,000 on Monday night which was 7.5 miles according to my fitbit. Yesterday I had 12,300.  I’ve gotta keep busting my booty so that I can take the #1 spot this week.  Lyndee loves a little friendly competition!   

Oldies but goodies

Last night a dear friend and I were talking and she told me for the zillionth time how much she hates the treadmill.  But it’s Iowa and it’s colder than a you know what out there right now.  She is determined to get her 10,000 steps every day so she uses the treadmill over her lunch and some nights, she just walks around the house, up and down the stairs, chasing or cleaning up after her young children for an hour until she hits her steps.  I think she’s awesome.  I was trying to think of how I could help her. I too have gone through periods where I would rather sledgehammer the treadmill than walk on it.  Then I remembered the two awesome classes at Biggest Loser Fitness Ridge that had me so focused on the time, intervals and beating myself that I was more than happy to be on the treadmill or elliptical.  I’ve posted these before.  You guessed it: Treading and Mountain class!!!  If you are adding some steps or workouts to your 2014 resolutions but are already bored beating the belt to nowhere, then try these! I guarantee the time will fly by and you will get a great workout in.  

Speedo, no no.

I was so psyched to go to pool class last night…and then I got home.  We bought a new house and moved last week.  I was sick this weekend so I didn’t get all the unpacking done that I wanted.  Last night I get home from work to change and head to the Y. I know my swimsuit is in a bag, instead of a tote.  I placed it purposely in that bag with my pajamas and some jeans so I would know where they were.  I can’t find the bag anywhere.  I look all over our room.  Tear through the walk-in closet. Even check the garage.  Nothing.  I go through each box and bag in my room and the closet again.  Ugh! It’s 15 minutes until class starts.  This would’ve been an easy excuse to skip the workout but I didn’t want an excuse.  I wanted to get my muscles aching. I find a bag that has odds and ends swimsuit pieces in it.  I had to piece something together.  I grab some bottoms and a top.  The bottoms are a bit snug and the top is falling off of me but they are the only ones that even remotely match and I don’t want to look like a total hobo.  I throw my sports bra on under the top just to be safe, which proved to be one of the best decisions I’ve made in 2014 so far because when swimsuit material gets wet, it gets loose.  Lesson learned.

Class is being held in three lanes of the competitive pool.  The other lanes are full of high school boys warming up for their swim meet an hour later.  Now, I’m from a small town and we didn’t have a swim team when I was growing up but holy hell was this a disturbing situation.  I don’t enjoy seeing anyone in a speedo. Not even my love, LL Cool J.  Frankly, I think they should be outlawed.  But here I am in pool class surrounded by high school boys in speedos.  And some of them were wearing white ones.  What the hell?!?!?  Who thinks that is a good idea?  On the upside, I wasn’t worried anymore about looking like a hobo in my mismatched, falling out the top and bottoms so tight they began sliding down a few times, outfit.  At least I wasn’t wearing a speedo.  Other than that, class was awesome.  My muscles were twitching and the abs were on fire.  I’m so glad that I made the effort to go.  Before bed I began emptying a few totes in our closet.  Low and behold, on top of the shoe shelf, hidden by my hubby’s hanging clothes, was a bag…the special bag with my swimsuit in it.  I went to bed feeling victorious and happy knowing that I will be able to locate my normal swimsuit with ease for Friday night and Saturday morning classes.  Hooray, me! 

Polar plunge

It's 13 degrees outside but I'm still debating going to pool class tonight. Tuesday is my only free night during the week I can make class but dang it's cold outside. Some call it crazy. Some say comitted. Maybe I'm just a little mix of both. 

2014 Resolutions

I was thinking last night, as I went to bed, that I needed to write a post about New Year’s resolutions.  This morning I got a comment on a previous post asking if I had any for 2014.  I do! Unlike previous years, I’m not making a list of huge, mind-boggling and somewhat daunting resolutions. Although I’m thinking another sprint triathlon may be in my future.  But this year I’m doing a list of small resolutions that I can work on all year long.  Really basic stuff that is easy to forget but key to success. I’ve been doing well the last few months and have climbed back on track.  It’s a nice feeling.  I want that feeling to continue and I think these things will help me do just that. 

1. Log my food.  Every morsel.  There’s no reason not to.  Apps like myfitnesspal, fitbit and loseit make it so easy.

2. Make Lyndee time.  Find the things I enjoy doing like my pool classes and 5K’s with my friends and make time for them, no matter how hectic my schedule may be.    

3. Surround myself with positive and motivating people.  Haters, negative auras and doubters can hit the road. 

4. Try new things that scare me slightly.  This February I will be joining a small group personal training class at work twice a week.  I’m not a big fan of working out with people I don’t know well enough to trust so this will be a big step for me. 

5. Continue to push myself, mentally and physically. Getting new certifications at work? Some masters degree classes? Trying a new class at the Y? Doing a 10K? 

6. Run more.

7. Embrace cleaner eating.  I’ve done a pretty good job of this the last two months but I would like to continue this trend and maybe push it a little further. 

8. Continue being a protein maniac.  I’m not carb free but I went from a carb junkie to VERY limited amounts of bread, pasta, rice and sweets and my body definitely feels the difference.  If there’s a seafood or chicken sale at a local grocery store, I will be first in line.  I love tuna, salmon, tilapia, cod, scallops, shrimp, chicken breast…you name it.  There’s so many different ways to make these that your tongue should never get bored. 

9. I’m just over half way to working back off what I had gained back.  Now, I will eliminate that, and continue moving forward.  2014 will be the year of my one-derland and it will feel awesome.

10. Rock a sexy new outfit at my 20 year class reunion this summer.  

11. Write more.  Not just on this blog or testing trendy but finish my book, write more letters to my Grandma, be more consistent with my journal, write more thank you notes.  Writing makes a happy Lyndee. And a happy Lyndee should really be the ultimate resolution every year.  

Where did 2013 go?

I find it crazy that it is time for Thanksgiving already. I feel like 2013 should only be half over.  Time really does fly when you're having fun, I guess.  I am thankful for my awesome, supportive family and friends, that I'm alive to enjoy each day with them, and that every day I get stronger and take better steps towards my health goals.

I noticed something at work the other day that made me happy.  Unfortunately, the tiny room where the microwave is for our floor is full of vending machines.  Bad snacks like chips, candy bars, sodas, etc. loom while you are trying to warm up your lunch and avoid temptation.  But I saw this the other day and I thought it was cool.  I've never had that brand so I can't claim if it's good or bad but I"m glad there is a machine offering protein shakes, vitamin water, fruit juice and other options besides soda.

On a side note, I have a new obsession. I've seen these around for a while but was never brave enough to try them until a few weeks ago when normal tuna was boring the heck out of my taste buds.  They have sweet and spicy, hickory smoked and herb & garlic. I haven't tried the lemon pepper yet but it's next on my list.  These are a super handy and protein packed snack to eat plain, with a dollop of fat free mayo or greek yogurt, on reduced fat crackers or on top of a bed of lettuce.  Two thumbs up!

And I would walk 500 miles...(The Proclaimers)

Now that I have that totally annoying song stuck in your head...

My November goal is to walk a minimum of 149 miles.  That is the equivalent of walking from my house to my brothers.  I will need to average 5 miles a day, which is doable.  Of course, the weekends always seem to be a little tougher to get the big workout in (which is totally odd since I have more time on the weekends but am easily sucked into laziness mode) so I will try to push for 6-7 miles on my weekdays so that I don’t get behind on a lazy football Sunday or if I’m out of town or something.  Prepare yourself, Fitbit, it is time to log some serious miles.  

Never too young

Last night was a first.  I took Mitchell to the Y with me while I did class.  He wanted to jump rope upstairs. It's his new thing.  He's obsessed with it. Seriously, the kids too cute. Anyway, just before class started he came down to the pool with a sad look on his face saying he couldn't jump rope because he couldn't be upstairs by himself on the workout floor until he's 10.  He's only 8.  He didn't really feel like playing basketball and there was no open swim going on.  So I asked if he wanted to do pool class.  Others have brought their kids before and I told him he just had to stay at the shallow end.  He was so excited.  He did pretty good once he got the hang of it.  Of course, he's short and once those waves got to rocking he had a hard time staying above water but he didn't care. It was a game to him. And there were about 25 ladies in the pool commenting on how cute he was so he turned on his charms.  We finished class and the instructor asked him what he thought and he said "that was so easy!".  He was excited to tell his brother about the moves he did in the water and how we got to kick and punch like Jackie Chan. They way he demolished his dinner and instantly laid down because he was tired, I'm thinking it may have worn him out a little more than he wanted to admit.  :)

Triple threat

It's Tuesday!!! Know what that means? Sculpt class at work over lunch with Melody and then I get to do double classes tonight at the Y.  Wave power and then water sculpt.  Yippee! I love Tuesday and Thursdays triple threat class day.  My arms sometimes hate me about midway through water sculpt but that's okay. They will thank me for it later.

Last night I did the wave power class and I almost left during the warm up. Not because I don't love the class or enjoy the teacher but because it was so dang full! It's hard to get your full cardio on when you are bouncing off of people with every step.  I am glad that I stayed and enjoyed it. I got home in time to make a quick dinner and watch The Voice. I absolutely love Blake Shelton.  That guy cracks me up like nobody's business.  Anyway, when I had first started my journey years ago my awesome and very talented father made me a stepper.  Nothing crazy.  Just a perfect sturdy box with handles that I can use whenever I feel I need some more steps.  I love it because he made it with love to help me along my journey.  It had been sitting in my closet for months.  So last night I pulled it out and sat it in front of my chair with two small dumbbells.  Every commercial break I was stepping and pressing which really adds up during a 2 hour show. It's not only a great way to sneak in some extra exercise but it also takes your mind off of all the terrible commercials that are playing and tempting you with bad food.  Win, win, people, win, win.

Getting a little cray-cray

Melody and I have been walking for over three years.  Every day over lunch we meet in the skywalks downtown and trek almost 2 miles together.  I look forward to it every day.  The days we can’t walk because of meetings or other work obligations, it feels like the universe tilts slightly outta wack.  It’s kind of like we’re Forest Gump-esque.  We just keep walking and walking and walking (because we would look really funny running through the skywalks in tube socks and sporting long beards). 

I say things are getting a little crazy around here because we didn’t walk today.  Ok, before you gasp in horror and think we are falling off the fun fitness with a partner wagon, hold on.  We didn’t walk today because we did a sculpt class.  We are fortunate enough to work for a wonderful company that offers a free gym and lots of fitness classes.  That’s right, Principal Financial Group rocks!! Anyway, today we took sculpt and man did we feel the burn...which should be interested for me as I’m doing wave power and water sculpt tonight at the Y.  Here’s hoping I can still move my arms this weekend.  Next week we’re replacing our Monday/Wednesday walks with Zumba class and Tuesday/Thursday with Sculpt.  Who knows, someday we may just branch out to box blast or boot camp. Stop the madness, right? 

My name is Lyndee. I have a problem.  I am a fitness class junkie.  

Hey Lyndee, Where Are You?!

It’s been awhile since I posted.  I apologize.  I’ve received a lot of comments, emails and inquiries about it.  To those of you that have cared enough to check in, my sincere thank you.  It’s hard to motivate others when the motivation slips away.  Makes me feel really hypocritical.  To say that things have changed in the last few months would be a dramatic understatement.  I’ve gained a lot of weight back since August.  No, I’m not talking 5 or 10 pounds.  A LOT.  My Aspen membership and training with Scott are over.  I lost the person I thought was my best friend for the last 17 years.  Things are very different but everything happens for a reason.  I’ve always believed that.  And in the last few months, those reasons have become abundantly clear.

I have searched my soul, raided the fridge, evaluated relationships, re-prioritized and I can definitely say that I have found some inner peace as of late.  I’m back to my workouts. I’ve been going to the new YMCA in Indianola 5-7 days a week, sometimes twice a day.  I’m doing awesome classes like zumba, turbojam and water sculpt. I’m doing cardio and I’m strength training.  I’m even playing basketball again, which I have always loved.  I’m breaking my fitbit step goal every day.  I’m burning lots of calories.  The best part about it? I’m doing it with my family.  There’s nothing like a 12 & 8 year old begging to go to the gym to get you moving and having some fun.  That’s what’s been missing for me for a while.  The fun.  The journey I was on had become a chore, it was a stressful burden and it wasn’t fun.  It wasn’t working because it was more of a hassle to me than something I enjoyed like when I had first started.  I was having anxiety attacks and getting physically ill at the thought of weigh ins.  I was driving myself crazy in so many ways.  I was buckling under the pressure that I had to be perfect and I couldn’t fail and everyone would be disappointed in me.  Mostly, I just disappointed myself.  And then I had this come to Jesus moment.  I don’t give a shit what anyone else thinks.  In the words of my boy Tupac, "only God can judge me". I only care how I feel and that I’m getting healthier for ME.  This is my journey alone and I’m owning it.  If I help others along the way, absolutely wonderful.  But I’m not carrying the burden of that pressure anymore.  If someone doesn’t want to know what I’m up to, then don’t read my blog or follow me on social media.  I’m ok with that.  I’m making choices for me, my family and my future.  End of story. I’m down 8 pounds so far and that’s cool.  I’ve got a ways to go yet but I’m no longer obsessed or miserable, and that’s even cooler. 

I’m logging my food on myfitnesspal like it’s a religion;  all the good, the bad and the ugly.  I’m no longer weighing in compulsively 5 times a day.  I only weigh in on Friday mornings, like Scott had suggested to me so long ago.  My family continues to offer my unconditional love and support and I am blessed every day.  Wonderful friends have stepped up to the plate and helped me feel like I could soar again. I’m keeping it real and they help me feel normal and human…and strong.  Rachael, Kara, Audra, Melody and Callie..if life was a Bette Midler song, you would be the wind beneath my wings.  J  Thank you for your amazing support and love.  For standing like rocks at my side, calming me if I start to spaz out and just being generally awesome.  

Race 6 complete

This weekend was the Alive & Running race in Dunkerton that my family does in memory of Kirk.  We were scared that we were going to get rained out but the heavens were on our side and it was a beautiful day for a race.  Friday night was the lantern ceremony which is such an emotional time.  It's wonderful to spend the night with my family but so hard to try to find the words to fit on a lantern and send up to the sky. My parents made it down with all of us for the lantern ceremony but weren't able to stay for the race on Saturday.

Saturday we had a good group racing. Uncle Mark, Marilyn, Lars, Rachael, Paige, Uncle Mike and myself. It was really nice to be able to walk alongside Paige and talk about losing Kirk.  We've never had the time to sit down and do that in four years.  Not really talk about it like we did on Saturday. It was a nice way to help the healing.  I couldn't think of a better group to do it with. Hopefully next year we can get even more family out there with us to celebrate Kirk's life again.

Shout out

To Scott, AKA "Boss".  Thank you for your unconditional support and understanding.  For being a rock in my life the last few years.  For always knowing what to say.  For always taking the time to make me feel special.  I cannot imagine a better trainer in the world that I could be so blessed to have.  Thank you for making me laugh today when I wanted to cry.  You're the best.

Race 6 coming up

This weekend is race 6 out of 13 for me.  It's always a bitter sweet one.  My family is doing the Dunkerton "Alive and Running" suicide race in honor of my cousin Kirk.  It's wonderful to spend time with my siblings and Uncle Mark.  It's great to participate in the lantern ceremony at dusk the night before and think of the loved ones we have lost. But it's hard to go through all the emotions of his suicide all over again each year.  Not that it's not on our mind all the time, but this is such a powerful weekend everything just comes flooding back.  This isn't a race for time or to set records.  It's a race to finish, bond with those around you and find strength to keep fighting for the memories of the loved ones that are gone.  Hopefully the weather cooperates and we can have a beautiful weekend together.

Spring Warrior is done. I'm down to training with Scott and Molly once a month.  It's safe to say that things feel a little out of wack as summer approaches.  Busy schedules, get togethers and weekends away from home always throw a wrench in my good eating.  I need to find a way to defeat those things and focus on me.  Wish me luck!

Is this real?

I just booked my flight to Puerto Rico for the 2013 Diva Half Marathon.  I have so many emotions running through me right now, I don't even know what to think. And to be honest, I feel like I might pee my pants or vomit.  I have 188 days until the I run 13.1 miles with some of my dearest friends in a foreign country.  Now there's something I never thought I would say.  That entire sentence just seems surreal to me.  But I know it will be the experience of a lifetime and something I will never, ever forget.  Now I just have to really kick my training into gear.  And get a great workout playlist going on the iphone.  And get some new shoes because the ones I'm currently rocking are shot.  13 races in 2013 is going to be epic!! Here we go!

Race 4 of 13 done!

Saturday night I finished my 4th of 13 races for 2013.  I am on track for one race a month plus the 13.1 mile half marathon in Puerto Rico in November. This weekends race was the Glow Run.  It was so fun! We had a great group of people.  So many, I could barely keep track of everyone.  It was a night run and it was wicked cold but we all survived just fine.  I can't wait to do it next year.  

Molly & I

Warrior Women-Audra, me and Kara

Auntie M, me and the Crasian

I haven't picked my May race yet.  I'm debating doing the Dirty Dash in Cresco if I'm home for Mothers Day.  If not, I will find another local one. June is a run special to my heart.  Alive & Running in Dunkerton for suicide prevention.  It's such an emotional and wonderful way to pay tribute to Kirk.  July will be the color run.  Oh man, the 1/2 marathon will be here before I know it!  November seemed so far away when we first started talking about it.  This is nuts! Not as nuts as our outfits and accessories at the Glow Run though...

One year ago today

It is hard to believe that one year ago today I was flying into California and about to start my month at the Biggest Loser Resort as a Year of You winner.  It seems like yesterday, yet so long ago.  Isn't it weird how that can happen?  So much has happened in the last year that it seems like it was forever ago yet I still remember every vivid detail of the dream month I spent in Malibu, April, 2012.  It was by far one of the best months of my life and helped transform my body and mind.  I made some amazing friends and learned so much about myself. I can't believe it's been a year.  Oh what I wouldn't give to go back for April again.  It's so easy there. I mean, it's the hardest thing I had ever done but there is no every day worries.  My husband took care of the bills and the kids. I didn't have to work or plan meals or cook or clean or run errands. I just had to be me for 30 days and focus on workouts and eating and loving myself.  That was it.  And it was so glorious.  If you remember my post the day I left, I vowed to be FEARLESS.  And I was. 

There have been many times this year that fear has crept back up on me but I continue to try and knock it out.  I think that ties to my 13 in 2013 goal.  Doing 13 races one of which is a 13.1 mile 1/2 marathon in Puerto Rico.  Does the thought of it almost gag me out with fear? Oh you bet your butt it does. But then I remember what it felt like to have a month where I was fearless and I know that I can do it again.  My year of me didn't stop in 2012.  It has transformed and morphed and changed but 2013 is my year too. What would you do if you weren't scared?