30 day ab challenge...check in!

Day 24...this was meant to be an encouraging word for those who followed the 30 Day Ab Challenge, either by commenting or actively participating. 

Many have asked about the results. This is not a sprint to the finish. It is a marathon. If you don't use it, you lose it. The work stops when your heart stops.

Exercise is a physical task, and physical tasks make up a very small portion of what makes changes take place...20%.

Yes. Abdominal/s are formed in the kitchen. 80% of the effort resides with what you put into your mouth.

Many of us still believe that a little effort will produce enormous results, and then you don't have to do it anymore. This is the Chewbacca defense. In other words, it is totally illogical to think that way.

What did I already know? A strong core improves your posture.

What did I observe? It's a work in progress. My back (which I strained 3 months ago) is stronger and functions like a new back. The range of motion has returned and this is partially due to the challenge, but mostly due to pressing through the recuperation phase, post-injury.

Why bother? This was an exercise in 'training' effort. That is what a challenge does. It's a high dose of medicine, like a booster shot. You get out of it what you put into it. Like running, weight training (upper and lower), cycling, skiing, swimming, yoga, zuumba (just an example, I don't do zuumba...it's boring to me...rather dance naked at home), they are a part of your physical exercise program. They work different parts of your body.

Learn it, apply it.

Was it a struggle to get through it?

I started out on target, then doubled up because realized I needed to do more. The challenge was intense, but it's a guideline. If you can do more, you do more, so I did more!

Sometimes, it’s about working it until failure! It does get boring and mundane, but music makes it worth it!

What was the recovery like?

Like most recoveries. I feel it for a few hours after, but the next day I’m ready to go again. Hydration and nutrition speeds up recovery.

In conclusion, I’m not dead…I lived to see another day…so get up…suit up…boot up…and keep moving.

7 days to go, and preparing for the next.

69 kettlebell exercises for a better body

This guy is a beast! You must try even if you don't have kettles, a dumbbell modification will do!

30 day ab challenge...

Honest words: I didn't make it 7 days before running. I was hoping to take off two weeks. I do promise not to run everyday. How's that?

New Challenge...Oct. 1 "30 Day Abs". Will your abs look like a wash board in 30? No promises, no lies. However, with a balanced diet, some strength training and cardiovascular exercises, it should look better!

Join the fun! The more the merrier!

success!

The "Run for 30 Days" Challenge is officially complete and I must say it was a success. I still cannot believe the work I was able to accomplish. Yes, I know I have a decent cardiovascular capacity and my lower body continues to surprise me, however I could not have predicted this. I went from a starting weekly average of 20 miles to 30 miles.

I learned so much. I am so thrilled that I jumped in and did this for September. I notice a significant difference in my body, shrink-wise and yet I am stronger. That tells me that I have shredded the bad and increased the good stuff!

What's next? Starting tomorrow, October 1st is the Ab Challenge. Now I have been somewhat playing around with a 'core challenge' to support a member on Facebook, but here's where it is! This will be official. I like this because it incorporates relief days which are more realistic.

Running everyday?

After one solid week off, I will gradually move back into it. In the meantime, I will be hitting the cardio machines, and may even join up with a boot camp class. I love the bleachers! The weather is still beautiful so there is no way I will return to hiding out like a vampire. When the cold gets to be a bit much of course the treadmill can substitute.

My next tentatively scheduled event run is November 17th. That is the Kona Chocolate Run! This is my first Chocolate 10K and I am looking forward to the finisher medal! LOL.

szechuan tofu

Szechuan Tofu

One day last week following both a run and a resistance training day, I decide 'no' to a vegetarian sub at Subway and opt to have protein rich delight: vegetable egg foo yung. It had been a while since I dined at my trusty local Chinese Carryout. I stood there a moment waiting my turn to place my order and I glance at 'today's special's' and see "Szechuan Tofu"! OMG!

I had to try it! I needed to know if they could make it sing! It was delicious. I have since prepared it myself. First, you have to prepare your tofu for easier texture by boiling it in a stock of: carrots, celery, soul food seasoning, pepper, onion powder, salt, and bay leaves. A wok is a must! If you do not have one, I would suggest one. Make the sacrifice, as you do for anything else you favor. This dish sings hot sweet melodies and you don't want to miss a beat!

I shortened my task with the use of Birds Eye Asian Medley that I allowed to thaw and drain. After pan frying the tofu, I tossed in the veggies, added some garlic, onion, my famous sweet 'n sour sauce, a teaspoon of Hoisin Sauce, mostly for color...water to thin it, and let my spatula's go to work. It was delicious. I served it with a vegetarian egg roll and vegetable fried brown rice.

it doesn't get easier...you just get stronger

Thanking God each and every morning and abundantly for the will to run every day, something that looked quite impossible two months ago.

Reaching the half-way point of this 30 day challenge, I thought it was time to record the observations. I will be honest, I wasn't sure I’d be able to do this, but it’s a good thing I tried anyway. My physical endurance has been quite stellar and sure there’s an athlete that lives inside of me, but coming off that back injury, I was really resting on the side of caution.

In addition to running every day, I am still maintaining my strength with resistance exercises (upper and lower) every other day.

I run a different race every day. The first week my runs ranged from 3-5 miles. The second week was almost the same. I believe running to the market on Sunday, turning into the 3^rd week set me up good for Monday. Sunday was a 4 mile run round trip on a paved road that has weird elevations. I ran my first 6 mile track run. For the average person hearing this is not a huge feat. However, I believe that the treadmill is something that shouldn't be taken for granted. I was used to running on the treadmill on 2/3 incline and obviously this was not a labor in vain.

As I embark on the second half of this 'training', the third leg of this race, I am optimistic that something is waiting for me on the other side, victorious no matter what! It only seems to be getting easier, but I'm actually getting stronger!

30-day challenge: move a mile a day!

I normally scoff at challenges, but since that pesky lower lumbar injury I sustained over two months ago, I was forced to shake things up a bit and work around it. In my effort to stay active and not fall off the gains I made, I introduced things like: full body workouts every other day, omitting running over a mile, and then dropped my workouts down to 2-3 per week in the last 15 days.

As the month of September fast approached, I ran across a challenge that I felt surely I could do. My weekly running base was 20 miles when I was at top flight, and considering my muscles could be reminded of this effort, I embarked on the challenge to move a mile a day in 30. I could have started the challenge the moment I came into contact with the info, but I decided to recruit an online support team to help keep me motivated.

I discovered one eager participant who normally does not run, and I prepped for battle between the old base and the one that I had fallen into post injury. I hit the track every other day and crept up to 5 miles. In the past I could sustain 11 miles. I didn't cry as my show produced failure based on the pre-injury stats. Instead, I relaxed and just enjoyed being outside and moving.

Along with running everyday, I am also easing in weights again but breaking up the body into separate days as I used to and making sure this time is limited to 2 sets or a 30 minute routine, then followed by 30 minute yoga/pilate stretch.

September has 30 days and what better way to throw myself into a 30 day challenge than by keeping a mental note of what day it is of the month, and therefore what run number I am aiming for. I am not racing. I am simply enjoying breathing, watching my gait, checking my foot strike, and keeping my body relaxed.

Every morning I am roaring and ready to go! I am noticing some familiars and newbies on the track. It's so refreshing to see the crew when I arrive or watch them enter the track while I'm in full stride!

It's a labor of love!

http://beta.active.com/fitness/Articles/30-Day-Challenge-Move-a-Mile-a-Day