January is almost complete...

Two days ago I worked fiercely on the new workout schedule for February '12. If you include today's run, that will be a total of 16 workout days this month. If I log more than 14, that's good! I consider that to be a successful journey. Well, the journey is far from over. To shake things up a bit, I ditched today's scheduled workout and exchanged it for a long run. Now the long run is typical of an upper body workout day, however on February 2, I have scheduled an arm day. I could do both days of upper arm.

The problem is that I have really shaken up the Feb schedule which will separate the long run from the upper body workout days. Essentially I am on a two day on, one day off schedule. This will give me 5 workout days in a seven day stretch. March will be 3 on, 1 off. And April is expected to be 4 on 2 off. At least that is the plan.

I have noticed significant changes in my measurements. I have not played to the scale as of late. I don't plan to. I have used my clothes. Almost two years ago, I was sporting XL sweat pants, down to a L. I am officially now between a small and a medium. I take the medium for its length. But after a few minutes on, they are baggy. I think its a comfy baggy.

For the record, I am a medium pants, officially a size 8-10 comfortably. How's that for a workout girl? Cardio training is still an essential part of my program. January's workouts commenced with a mile on a cardio machine (not treadmill) and then after the workouts, it was 3 miles HIIT on the cycle (on leg days) and 4-6 mile runs on the upper body days.

February:

Day 1: 5-10 Cardio UPPER 10-15 Cardio, stretch
Day 2: 5-10 Cardio LOWER/ABS 10-15 Cardio, stretch
Day 3: OFF
Day 4: LONG RUN/ABS
Day 5: 5-10 Cardio UPPER 10-15 Cardio, stretch
Day 6: 5-10 Cardio LOWER/ABS 10-15 Cardio, stretch
Day 7: OFF

hydrate with lemon water

Many years ago, I found my sister cutting lemons into wedges and packing them into her water bottle. This was mostly in the summer. She suggested this was a great remedy to boring water. It made the water taste better, but it also encouraged her to drink more of it with less additives. I never considered it that way. I was hot lemon water drinker and also I love lemon in my tea. Accidentally, I discovered the hydration drinks were heavy on the pocket and not as effective on the body.

I opted for the lemon water. I noticed that I wasn't thirsty during my workouts. I would drink a few glasses prior to exercising (1-2 hours) and then sip sporadically, refilling water on top of the lemons as needed. Amazing results. I felt energized throughout my routines. My endurance was increasing. I went from working out 1.5 hours to 3.5-4 hours. My runs went from 2-3 miles to averaging 4-6 miles.

Recently I found an article that validates the healthy properties of lemons. And it all seems true. Sports enthusiasts will endorse everything from Vitamin Water to G2 Gatorade. But give me my lemons and a water spring, and I am good to go!

According to the article Hydrate with Lemon Water the following are benefits to drinking this inexpensive elixir!

» Lemons help with digestion and bloating, helps relieve heartburn
» Lemons stimulate and cleanse the liver and kidneys
» Natural diuretic and helps lower blood pressure
» Contains magnesium, potassium and calcium
» Has been known to help with asthma

Now that's a list I can believe in!

happy new year...happy birthday to me

Hopefully, another year wiser! The new year always inspires us to create new goals and resolutions...losing weight is always the number one 'change' on the list of 'things to do'. Here's a better way to look at your health. Try changing bad habits and merging in better ones. Start with eating a breakfast rich in whole grains, fruit, and protein. Many skip this important meal, and wind up binging all day.

Next, try 30 minutes of walking every day before dinner. Then challenge yourself by raising the speed, and raising the incline. Consider anything you put into your body as fuel to gas you through your day and exercise. That means, if it doesn't promote health, it's bad for you. Get rid of it!

Commit to this change for 30 days. Then set another goal for the next 30, and so on. Take your challenge 30 days at time. Don't rush it. The last thing you want to do is drop five pounds for the spring, fall off the fitness trail, gain it back, and sing the same resolution song next year,, this time.

Think of a reward to give yourself as you reach each monthly milestone. Some of my past rewards were: a day at the spa, pedicure, new fitness outfit, new tennis shoes, and even a dinner date with a movie just for me!

Set your plan, work your plan. Without a plan, you've planned to fail. Get ready, get set, go!