Snow Punisher

Well, usually after a Thursday night workout I curse Scott for the soreness in my muscles on Friday and Saturday.  Today I woke up sore and couldn't even blame it on him.  I put myself through my own strength training on Sunday and Tuesday.  Plus, I shoveled 10 inches of heavy, wet snow last night for over half an hour to get my car unstuck in the driveway.  This morning, a few more inches had fallen and my car, Miss Olga the Alero, being the low rider that she is, thought it would be fun to repeat the tire spinning, trunk in the street and hood in the driveway but no one is going anywhere adventure.  So I shoveled again and boy are my shoulders sore!

It should make for an interesting training session tomorrow night since we always do lots of arms, shoulders and chest.  Plus, there will be a few Drake journalism students there doing a story on us.  Hopefully I can lift the weights Scott throws at us and not look like a total pansy in front of them.

I was supposed to have a lunch date with my lovely mother-in-law today but the snow has her stuck at home.  So Melody took our lunchtime walk to Subway since I didn't have anything to eat.  I decided to get the chipotle on my chicken sub instead of the fat free honey mustard I always get.  HUGE mistake.  When I got back to my desk and logged it I wanted to bang my head against a wall.  Guess how much the chipotle sauce added to my 640 calorie sandwich?  200 CALORIES and 20, yes 20, grams of fat!!! Epic fail in the condiment selection.  Yes, it was still a better choice than a pasta bar or big burger and fries but dang, skippy!

Carry On

Carry On

Once in a while a certain song will resonate with me and I can’t help but blare it when I hear it on the radio.  This week I have a new one I would like to share.  It’s by Fun and called “Carry on”.  While this song seems to be intended more towards a relationship or life in general, it hits me on the fitness level.  This is a hard road. Anyone that’s taken it can attest to that.  And I love that this song pumps me up and makes me want to keep going and, you know, carry on. 

Here are a few of the lyrics and I will post the link if you want to hear it. I’m not sure why, but it just calls out to me and makes me happy. 

Cause we are

We are shining stars

We are invincible

We are who we are

On our darkest day

When we're miles away

So we'll come

We will find our way home

If you're lost and alone

Or you're sinking like a stone

Carry on

May your past be the sound

Of your feet upon the ground

Carry on

http://www.youtube.com/watch?v=6rrT9kbF9dM

Another one that plays often these days that I like as well is by The Script “Hall of Fame”.  The first time I heard this was at ICE Warrior when I was at the point of wanting to cry my eyes out during a workout.  This came over the speakers and socked me in the gut and I knew I had to keep going.  Something about someone telling you that you can be a champion.  Positive thoughts breed positive results. 

http://www.youtube.com/watch?v=rtwizW1JiFc

2 of 13

Race 2 of 13 for 2013 complete! Saturday Molly, Melody and I did the Red Flannel run in downtown Des Moines as our February race. It was cold and there was thousands of people. We may have stated out a bit too late Friday night because 7 am came really early. Race complete though. Got a nice shirt and it supports the downtown YMCA so that's a great cause. Looking forward to getting a better time in March at the Cresco stew and brew St Paddys day run.

Dear Stranger

Dear stranger at work that stopped me in the lobby to ask if I was Lyndee and to say that you read my blog and find it motivating, thank you. You have no idea how much I needed that today.  To know that people are still reading and I could still be helping others stay motivated, even when it’s something I’ve been lacking myself, lately.  Thank you for taking the time to say something.  I’m sorry that I didn’t think to ask your name but know that you made my day and motivated me to think about this blog today. 

My cousin that is a journalism major at Drake University asked me the other day if she could interview me for a piece on healthy living.  To be honest with you, my gut dropped when I read the words.  I don't feel like a good example anymore.  I don't know why she would want to use me as a focus on something she's going to be graded on and will be viewable by many Drake students and that community.  Because I love her dearly, I said I would do what I could to help but it also caused me a bit of anxiety to think about.  And then today I was reminded that she asked me for a reason.  Because what I'm going through is real life.  Because a lot of people share my struggles and triumphs in their own daily quests. 

I’ve been doing a lot of soul searching lately and wouldn’t you know, so many of the answers I seek about why I started this in the first place, how far I’ve come, my strengths and who I am, are etched on these pages. Going back and rereading gives me hope and helps to refocus my determination.  I can be strong like that again.  So thank you dear stranger at work for that little reminder today that I so desperately needed.  

Week 10 Challenge

Week 10 Challenge!
Cardio a minumum of 3x's for 30 minutes.
Increasingp ush-ups or planks each day.  If you do 20 pushups or 30 seconds of plank the first day, then try to get 25 pushups and 45 seconds of planks on day two and so on. Push yourself each day to beat the number from the day before. Do this Thursday through Wednesday.

2 weeks until our next run.  The Red Flannel Run in downtown Des Moines.  I've started the C25K (couch to 5K) app on my phone this week.  It's three times of 30 minutes and the lady on the app tells you when to walk, run, cool down and warm up.  When you are doing intervals of 60 second runs and 90 second brisk walks, the time goes by very quickly.  If you're thinking of doing a 5K but are unsure where to begin, the couch to 5K program is great. If you don't have a smart phone, you can print off workouts online too!

Race 1...DONE!

Well, it wasn't pretty but Molly and I did it. Our first race of 13 for 2013.  It was terribly cold at a mere 10 degrees.  The foot was pretty sore and our time wasn't great but we finished like champs and number one is complete.  The others that were supposed to join us wimped out from the cold but it didn't stop us! The rest will seem like a breeze compared to the 5K we did on Saturday.  Just for the record, it is hard to walk when you're in 4 layers of clothing! I felt like the kid from "The Christmas Story" all bundled up like the Michelin Man.  But it was fun to get out and get moving together.  Next up is the Red Flannel run in Des Moines February 16th.  We have a great group of people joining us for that and it should be a lot of fun. I also thought it was pretty cool that we're doing 13 races in 2013 and my number was 133. Coincidence? I think not.  This year is going to rock.

1 of 13

And so it begins. Mine and Molly's year of 13 races for 2013.  Tomorrow morning is our first 5K in Newton. It's called the Pink Nose & Blue Toes Run.  Appropriate name since the high is supposed to be about 20 degrees.  Brrr! I haven't been able to run the last 2 weeks because of the tendinitis in my foot.  They put me back in my boot for a few days and on some anti-inflammatories.  Hopefully it will be ok for me to get through the race tomorrow and work my way back on track for February's Red Flannel Run with Molly, Melody and Rob. 

Subway

Just a random thought...if subway is supposed to be our healthy fast food alternative and everyone knows January is the month of weightloss resolutions, why is this months special melt sandwiches with bacon instead of one of their fresh fit sandwiches???

Week 8 Challenge

Here is the week 8 challenge.  Time to get tough people.  

1 min plank
50 jumping jacks
20 push ups
25 squats
20 bicep curl to shoulder press
20 lunges each leg

Do three rounds, three days this week.

2 days, walk or run or run/walk for 30 min.  

Non-scale victory

Sometimes we become so obsessed with the scale we lose sight of all the progress our body is making.  This happens to me all the time. I so desperately want a certain number that I forget that bodies don’t always follow science and there are outside factors that can screw things up but that doesn’t mean I’m not making progress.  Last month after falling off the wagon for a while…in fact our wagon backed up and ran me over a few times…Scott gave us an assignment to get 3 miles on the treadmill as fast as we could.  Walking, jogging, running, whatever it took to do 3 miles straight and then send him our time.  I found after being a slacker those fun little things called shin splints paid me a visit.  My three mile time was terrible.  56 minutes.  I basically had to walk the entire thing.  I felt so ashamed but I sent Scott my time and knew that it could only get better from there. 

This week he gave us the assignment of doing 4 miles as fast as we could and sending him the time.  I was dreading this.  I didn’t workout Friday or Saturday with my parents in town, sitting at a wrestling tournament all day and preparing for company.  I knew yesterday I needed to get to the gym and work off some sedentary days and sodium.  I was determined to do my four miles, even if it killed me.  I walked the first .25 miles to warm up my legs and hopefully avoid the shin splints this time. Then I used Scott’s training method from Thursday night and ran .5 miles, walked some, ran .40, and so on down to .1 miles then started all over again at .5.  I didn’t have a particular goal in mind until I hit mile 2 and realized I was under 30 minutes.  I knew I wanted to get this 4 miles under and hour.  And I did!!! I came in at 57:36.  I completed a full mile more in just a minute longer than the 3 miles had taken me last month.  I was so proud of myself!!!  I beat my time, I increased my miles, I didn’t stop going and I believe this is the first time I’ve ever done 4 miles on the treadmill non-stop.  Hooray me!!! For a second it crept into my mind not to post this because other people can run 4 miles in probably half that time and then I reminded myself, this is my journey!!! It doesn’t matter how fast anyone else runs anything.  This is about me and I do not have to be compared to anyone but myself.  And the next time I do 4 miles (which I have a feeling, if it’s up to Scott, will be sooner than later) my time will get better again.  Progress, slow and steady is what gets us where we need to be.  The first of my 13 races for 2013 is in two weeks and I know that I can do it.  So hooray.  Go me.  

Week 7 challenge

Week 7 challenge

We’re taking a page from Scott for this week’s challenge.  This is a variation of what we did last night at training.  Since some of you may not have access to kettle bells and dumb bells at home I am going to switch it up a bit.  Here are you options depending on your equipment.

If you have a treadmill and weights

Run/jog/walk to .50 miles as fast as you can

Get off and do 15 sumo squats with a kettle bell or weight

12 shoulder presses

10 rows with kettle bell each arm

Run/jog/walk to .40 miles as fast as you can (slightly faster than the last pace)

Repeat sumo squats, shoulder press, 10 rows

Run/jog/walk to .30 miles as fast as you can (slightly faster than the last pace)

Repeat sumo squats, shoulder press, 10 rows

Run/jog/walk to .20 miles as fast as you can (slightly faster than the last pace)

Repeat sumo squats, shoulder press, 10 rows

Run/jog/walk to .10 miles as fast as you can (this goes super quick so really push yourself)

DONE! (Keep track of your times so you can compare it if we do this again)

If you don’t have access to treadmill or weights here is your variation:

5 minutes jumping jacks, burpees or mountain climbers (count how many you get each set)

25 crunches, 20 sumo squats, 20 shoulder presses

4 minutes jumping jacks, burpees or mountain climbers

25 crunches, 20 sumo squats, 20 shoulder presses

3 minutes jumping jacks, burpees or mountain climbers

25 crunches, 20 sumo squats, 20 shoulder presses

2 minutes jumping jacks, burpees or mountain climbers

25 crunches, 20 sumo squats, 20 shoulder presses

1 minutes jumping jacks, burpees or mountain climbers

25 crunches, 20 sumo squats, 20 shoulder presses

DONE!

Let us know when you’re done and which one you chose to do!! 

This is a picture of Molly and I at Subway 30 minutes after Scott got done kicking our butts at training. I think I was still maroon faced a full hour later. Holy smokes. My body is beat. But it was a great workout as always. Lots of homework and workouts for the week ahead. Thanks for rocking our socks off, Boss.

The long road

Sometimes we need a really good reminder of the long road we have traveled on our journey to a healthier us.  As I've talked about in previous posts, I've been pretty frustrated with my lack of loss the last few months and gaining some weight back and there are days that I'm quite human and think about giving up. I don't, but it does cross my mind that it's too hard or not worth it, even though I know it is.  Then a wonderful friend stumbles upon a picture of the old you and it's a nice little slap in the face that you have come SOOOO far and will never go back to looking like that. Thank you, Melody, for my reality check today.  I hardly even recognize myself in this picture.  Yeah, that's me on the far right in the black and white dress. Holy smokes.  

What is this phenomenon?

Scott gave Molly and I a challenge last Thursday at training.  After many weeks without losses on the scale, he decided that every time something went into our mouth we had to email it to him.  Every time.  Even gum, tic tacs (of which I am addicted) and beverages except water.  We also had to send him pictures of ourselves doing each workout.  We were instructed to do this Thursday at 4 pm until 6 pm on Monday.  Then we were free to enjoy our New Years Eve.  I found this weird thing during those 4 days, I believe they call it...ACCOUNTABILITY!! It’s quite the concept.  Having to report everything to him made me very conscious of what I was consuming.  I was also focused on upping my protein and cutting carbs. I did this, stayed within my daily calories and also found that every time I sent something to Scott, I logged it on loseit.com as well.  Crazy, huh?

At weigh in yesterday I lost 2 pounds.  Molly lost as well.  This may be the first time we’ve both lost in the same week for months.  I’ve been on this terrible cycle of maintaining or up a pound or two for weeks.  There have been no losses, which is why I haven’t been writing on here much because I was feeling pretty crappy about gaining back some weight and not being committed. 

We are extending this philosophy this week and going to continue emailing him every morsel that touches our tongue.  I’ve been logging as well.  Working on my cardio so that I can be step leader on fitbit (I’m always chasing the incredible Ms. T.M) and really trying to watch my carbs.  Hopefully it will continue to pay off on the scale and I can get back to where I was when I returned from Biggest Loser and felt so amazing.  I’m also weighing in with my sister every Friday morning and continuing to prepare for my 2013 year of races.  The first 5k is January 26^th.  It will be here before I know it!! 

Week 6 Challenge

This is our first challenge of 2013 and it's a really good one!

Week 6 Challenge

5 miles of walking/running/biking/elliptical broken up however you want over the week.

150 crunches

50 shoulder presses (if you don’t have light weights use books or jars of food)

50 curls (25 each arm-same deal if you don’t have access to weights)

50 squats

Bonus challenge-Cut some carbs! Even if it’s just skipping the bread at a meal or two.  Try to focus on lean proteins if you want to cut weight and gain muscle.  You’d be amazed at how many carbs we consume in a day.   

2013

2012 was a crazy year, to say the least. I went through extreme highs, lows, losses, gains and plateaus, both physically and mentally.   I was blessed to spend the month of April at the Biggest Loser Resort.  I was blessed to stand beside my sister on her wedding day in August.  But I found, in the later part of the year, that I got too busy and started neglecting my body and what I needed.  I hate that feeling.  So my 2013 resolution isn’t to lose a certain number or find one on the scale. It is to remember every day to take care of me.  To make time for my health. To spend time preparing my meals.  To make good choices.  To enjoy life and not get so caught up in the small things that can often derail our mind.  My goal is to stay positive and focused and to continue helping others.  My other big goal is to complete a 5K every month of 2013 and then hopefully a ½ marathon in Puerto Rico in November.  Overall, I just want to continue to feel better every day and focus on accountability. 

If you are following our 12 week challenge, remember today is the last day to complete Week 5.  We will be posting Week 6 tomorrow.  It’s crazy that we’re half way through already.  

Happy holidays!

Wishing everyone the merriest of holidays this season and a wonderful new year. After 7 Christmas get togethers in 10 days, I am feeling like a bloated piñata. Ugh! I made my husband pinky swear we are going to the gym tonight when we get back from our last family gathering because we are both feeling fat and crappy. My body would hate me if I wait until 2013 and a New Years resolution. Plus I have to get my week 4 fitness challenge done before Thursday! Yikes. Have a blessed day and I hope you are all surrounded by love, family and friends.

Week 3 Fitness Challenge

Week 3 challenge

3x’s 30 minutes of cardio

3 minutes of plank

100 lunges

100 jumping jacks

As always, you can split these up however you want over the course of 7 days.  Let us know when you are done.  Kick some butt! 

Lead us not into temptation

Dear gods of fat and calories, please be on my side in the next few weeks.  Today is food day at work.  It’s gonna be a doozy.  By 7 am there was already taco rollups, seasoned pretzels, almond bark pretzels, cookies, cucumber sandwiches, little smokies, taco cheese ball, bagels, pickle wrap dip and the list goes on.  Not even half the team is here yet.  Yikes.  Tomorrow they are catering in lunch.  This weekend we head to my parents for Christmas with my siblings, nieces and nephews.  There is never a shortage of food at my mothers.  Word on the street is she’s baking for 5 days straight.  God forbid we run out of cookies and goodies on her endless tray of love.  Next Wednesday is our team holiday party with lunch at Bravo Italiano.  Then home again for two more Christmas’s and then back to Indianola for Christmas Eve morning breakfast extravaganza at Mama Linda’s.  The thought of all the parties and food temptations that will be in front of me in the next few weeks just about makes the button bust off my jeans.

Some things I’m going to try to practice:

Moderation-there will be cookies consumed but this is where will power comes into play so that it’s not a dozen!

Keep moving-walking, dancing, football, chasing the kids.  Anything but stuffing my face and then sitting on the couch. 

Plate party-using a smaller plate so it looks full, helps control portions and making sure there is some healthy alternatives like the veggie and fruit trays on there.  

Week 2 Fitness Challenge

Who is ready for the Week 2 Challenge??? It's going to be really similar to Week 1 with a little addition.

If you want to do it with us, here is this week's challenge:

30 minutes of cardio 3x’s for the week

100 sit ups

100 squats

50 push-ups

Each week challenge will run Thursday to Thursday.

*The squats and sits up can be broken up however someone likes. 5 days of 20 each. 33 3x’s in a week. 100 in one shot. 14 a day for everyday and 16 on one day. Whatever works for you. Just try to get 100 of each by next Thursday, plus your cardio. The push-ups can be broken up the same way.

Just make sure to let us know when you're done!!!  

I finished my squats, push-ups and sit-ups Sunday morning, and boy do my butt and thighs feel it. . I have one more 30 minute cardio left which I will do tonight.