Counting Stars - Cole M.

Cole sang Counting Stars today at his school's talent show. He has such a great voice. I wish the audio was better, or closer to him. About 1:20 is where his voice really can be heatd. You can hear the  original song being played overhead, it gets quieter after the initial verse. Then you can hear him a little more clearly. He blends in so well because he sounds so similar to the lead singer of OneRepublic.

Of course this video comes with the disclaimer: All rights reserved go to OneRepublic.

100 Days of Workouts - Day 22 - January 30, 2014

Day 22 Workout:
Elliptical 12 minutes (1 mile)

4 reps
Leg ext 50 lbs x 12
Lat pull 50 lbs x 15
Row 50 lbs x 15

January 2014 Resolution update

I almost made it. There were a couple extenuating circumstances in our busy day-to-day life that made me stray from my January goal. I'm pretty excited though, three times is better than ten! There were a few days I had to eat out for lunch and opted for soup or breakfast food to keep the grease down.

'Fast Food' for January 2014

January 15th - Hardees Frisco Burger
January 23rd - Burger King chicken sandwich and fries
January 28th - McDonald's egg McMuffin and had brown
January 29th - Subway 6 inch  (not sure if I would normally count this as fast food, it really goes either way I think...)

Now, I realized a couple important things on the days I didn't stick to my goal. 1) There are healthier options to what I chose to eat. 2) I get a stomach ache from fast food. 3) I really didn't have a 'good' excuse to eating out instead of whipping something up quick. My husband ate out like normal for lunch, but I don't think he even realized I was giving up fast food for the month! Usually, if I don't eat with him, I have him pick me up something for work.

Things I'll do the same: I bought one frozen organic meal to have at work but didn't have to touch it. I have tuna packets and nuts at work, and brought fruit almost every day. Yogurt and cheese were usually in my lunch box. I also kept a sweet treat at work for if I was craving sweets but usually the fruit sustained me. 

Things for me to remember: I'm terrible at going to the first floor and using the microwave. Most days I need to plan to bring something I can eat at my desk without leaving the room.

What I will continue to use as my go-to lunch foods:
Sandwich (I add Mrs. Dash seasoning to the mayo to change it up a bit)
Oranges, apples, bananas
String cheese, sliced cheese, pepperoni, and jerky
Snack size chocolates, little fruit snack packs
Yogurt, cottage cheese
Leftovers (sparingly)

What I will start trying to substitute in:
Low-sodium or homemade soups (I hate cans, so not sure what brands I'll use)
Veggies: peppers, carrots
Berries, grapes, and other snack-type fruit

100 Days of Workouts - Day 21 - January 29, 2014

Day 21 Workout:
30 minutes elliptical (3.5 miles)

Cycle Workout - 4 reps
Shoulders (2.5 lbs) x 15
Shoulders (2.5 lbs) x 15
Curls (15 lbs) x 15
Bench (55 lbs) x 15

Crunches x 100
Leg Lifs x 50

100 Days of Workouts - Day 20 - January 28, 2014

My feet fell asleep at minute 12 in my first elliptical run so I mixed it up and took a break for 10 minutes then got back on. Seemed to work!

Day 20 Workout:

33 minutes elliptical (4 miles)

Abs - crunches and leg raises x50 each

5 lb arm weights rotating between biceps, triceps and shoulders

18 minutes elliptical (2 miles)

 

 

100 Days of Workouts - Day 19 - January 27, 2014

Missed posting this yesterday, opps!

Day 19 Workout:
6 minute jog/run (1/2 mile)
*note to self, 2 sports bras are still required to run...

21 minutes elliptical (2.5 miles)

 

100 Days of Workouts - Day 18 - January 26, 2014

Breaking in the new shoes!

Day 18 Workout:
47 minute walk - 2.75 miles

100 Days of Workouts - Day 17 - January 25, 2014



Today's workout brought to you by Pinterest. I ran out of time today because I took a nap with the baby instead of getting my butt on the treadmill. Tonight I decided to do the 3 Step Butt 'workout' I found on Pinterest last week. It is better than nothing, but barely. I changed it to 2 reps of 50 each to get a little more bang for my buck.

 

Day 17 Workout:

100 donkey kicks (each side)

100 backward leg extensions (each side)

100 squats

(2 reps of 50 = 100)

 

 

100 Days of Workouts - Day 16 - January 24, 2014

Busy day =

Day 16 Workout:
20 minute walk (1 mile)

100 Days of Workouts - Day 15 - January 23, 2014

I divided my workout in two tonight after I found out Cole has basketball practice from 5-7pm instead of a game at 5:30. This means I got in a second workout! A fun rotation that I put together because I had the weight room to myself. The jump rope just about killed me. I am not as coordinated as I was when I was younger!!

Here is a great article about women lifting weights!

http://weightdownweightloss.wordpress.com/2013/09/10/8-reasons-women-should-lift-heavier-weights/

Day 15 Workout:

20 minutes elliptical (2.5 miles)
150 crunches

4 rotations:

Bench 50 lbs x 12

Walk 1 minute @4mph

Jump rope x100

Kettlebells 20 lbs x 

15 both arms

 5 each arm

100 Days of Workouts - Day 14 - January 22, 2014

Half way through the busy week!

I was going to do a weight lifting day today as my calves are a little sore from the elliptical machine yesterday. I decided to do both instead.

My issue: the ellitiptical machine at work is not my friend. The balls of my feet and toes tend to fall asleep or go numb-like when I use it for more than 20 minutes. It doesn't seem to matter what kind of shoes I wear and it happens every time I get in a longer workout.

I looked online a little bit and found it is a common problem. I tried to take my feet off the pedals more often and moved my feet back a bit. I lean forward anyway while working out just because it seems to be worse if I stand up and use the arms bars. Hopefully I get to the point where it doesn't happen any more. Maybe I'll just have to take breaks at the 20 minute mark and do my lifting or ab workouts for 10 minutes. It will be a work in progress I guess!

Day 14 Workout

36 minutes elliptical (4miles)

lat pull down 50 lbs x 12 - 4 reps

triceps 5 lbs 30 rotating lifts - 4 reps

dumbbell ext 25 lbs x 12 - 4 reps
back ext x 15

dumbbell side bend 25 lbs x 100 each side

And on another note, a co-worker commented today that I look like I've lost weight!

I haven't lost any 'weight' but must be looking smaller. Go, me!!

100 Days of Workouts - Day 13 - January 21, 2014

Afternoon workout today. I weighed myself. Not so good. I had to remind myself that weight loss isn't instant. I feel like I'm 'getting smaller' in respect to how my clothing fits. However, it is extremely discouraging when the scale goes up after 13 days... I'll give myself another week to weigh in and see how it looks. 

It's just me and the baby home tonight so I wanted to get a good cardio workout in, I'll do some mat work tonight. I feel like some crunches and yoga are necessary for my body and the baby loves to help with my mat workouts!

Day 13 Workout:

55 minutes elliptical (6.25 miles)

100 Days of Workouts - Day 12 - January 20, 2014

Ah, Monday, here we are again. You would think with two semi-reclusive adults, one 12-year-old, and one 1-year-old that our schedule wouldn't be that busy... think again! Tuesday evening is our only night free to be home as a family. I'm getting together with a friend tonight, the boys are at the in-laws visiting today since there is no work/school, Cole and I have religion on Wednesday, basketball game on Thursday, early daycare pickup and my work Christmas party on Friday, and possibly something on Saturday evening... but we'll see about that.

Worked out on my 'lunch break' again today. I wasn't super pumped about working out but made myself go an extra 15 minutes to make an even 45 to leave me time to blog and change out of my stinky clothes!

Day 12 Workout:

45 minutes elliptical (5.5 miles)

100 Days of Workouts - Day 11 - January 19, 2014

Today was a walking day. I plan on hitting the elliptical machine hard this week at work.

We started watching Season 1 of Mad Men yesterday. I watched 2 episodes while walking. I think I like it! I'll have to think about bringing my tablet to work to watch it while I workout at work.

Day 11 Workout:

1 hour 30 minute (5.25 miles)

I put the treadmill on a 5 incline 50 minutes,
and 3 incline 30 minutes.
Ending with no incline.

Weights:

100crunches

100 Days of Workouts - Day 10 - January 18, 2014

 I'm skipping my workout today. Too much time on my feet, even doing a plank hurts at the moment. 100 days will turn into 101 to make up for my day off.  I bought a new pair of work shoes tonight so I will have those and my pad/mat. I'll have to make sure to sit throughout the day so I can continue to run or elliptical during the week.

Day 10 Workout:

Resting my feet!

100 Days of Workouts - Day 9 - January 17, 2014

Wheeee! It's Friday. I'm tired. I was hoping to get a great cardio day in today but my left foot had other plans. I think all of the standing and starting this 100 days of workouts has taken a toll on my feet. I need new shoes for work and working out ASAP! It is on my to-do list, I just haven't had the time to order. That will be done tonight!

Day 9 Workout:
20 minutes elliptical (2 miles)

25-30 minutes weight lifting:
leg extensions 25lbs x 20 - 4 reps
upright rows 20lbs x 12 - 4 reps
back extension x 50 - 3 reps
lat pull down 50lbs x 12 - 4 reps

 

used for back extensions

used for my lat pull downs 

100 Days of Workouts - Day 8 - January 16, 2014

The day isn't going exactly as planned: home with sick baby, didn't bring work laptop home (is being dropped off shortly), and Cole's basketball game is cancelled for tonight because the opposing team cancelled school today. Home all day, and will be home all night!

I was thinking about trying to get in a workout video today with the baby but he is stuffy, snotty, and not in the mood to work out with mama. The boys got home tonight and we had Papa Murphy's pizza. Its not really in my 'diet plan' this month, but isn't fast food and I ate light. We had Cole's science fair project to finish up and other homework. At 9:30 I got in a quick mat workout, and that's it!

Day 8 Workout:

Modified mat workout

30 minutes

(push ups, yoga, crunches, plank)

100 Days of Workouts - Day 7 - January 15, 2014

Day 7 Workout:

Elliptical 40 minutes

100 Days of Workouts - Day 6 - January 14, 2014

After Thanksgiving last year my husband came into my office (he's one of the county's tech guru's and in my building often) and summoned to me to another office in my building. In this office they had just installed a standing desk. I don't wish for other people's things often, but I had wanted one for years!!!

I have a desk job, I have sat literally from 8-4:30, only leaving my chair to go to the bathroom or the mail room. I have read about this type of work lifestyle and how extremely unhealthy it is. We are not made to sit all day, every day. My tail bone still aches from the thought of sitting all day. I would get home and stand by the island and do busy work just so I wouldn't have to sit. Didn't watch TV at night, and even watching a movie with the family was not as enjoyable because I just couldn't make myself sit.



I went back to my office and asked my boss if I could order one, his immediate response "yes, whatever makes you happy". I have an awesome boss, truly. So, I got to ordering! The hardware was not cheap. But, as they say, "A happy wife is a happy life". I have 11 work-husbands and believe me, they want a happy work-wife!

I had to wait until last Tuesday (the 7th) to get my desk installed and have not been happier! It is by far my favorite piece of office equipment, even above my 2 computer screens. It has only been a week but I can feel in my core/abs and my legs that my blood flow is better. I can tell in the way I think more clearly and how I feel at the end of the day that standing vs. sitting is better for my whole body. I have the ability to lower my desk and sit if needed. I got a padded mat to stand on today and I will also order new shoes for work only. I'll have some adjusting to do too so I don't hurt my wrists while standing and typing. Even if I only stand for half of the day, it is better than sitting for all of it!




 

 

Day 6 Workout:

  40 minutes elliptical (4 miles)

100 crunches

Light upper body weights and cleans

 

I stopped at 40:21 but almost stopped at 7:19 because I wasn't feeling it this afternoon. I feel so much better knowing I made it to my goal of 4 miles or 45 minutes, whichever came the quickest!

100 Days of Workouts - Day 5 - January 13, 2014

Normally, I work out in our small weight room at work. It has decent equipment but lacks in the cardio area. We have one elliptical that squeaks sometimes and an older treadmill. They do their job, but definitely no longer top of the line equipment. With only have one treadmill and one elliptical it also causes issues for many people using the equipment. Trying to remember when people use the equipment is a challenge.

I do like lifting weights in the morning when it is quiet but won't do cardio, I get too sweaty. I go at a slower pace when lifting so it is fine for me to workout then transition to work for the day after I change (and reapply deodorant, perfume, and mascara!)

I do have to take my 'lunch break' for my workout, but I am lucky in the fact that I can eat lunch at my desk. Today my break was at 3:15pm, so I can cool off a little bit while I type this (the rest of my break) and then work for another 30 minutes before leaving for the day!

Almost time to go home!!

Day 5 Workout:

45 minutes elliptical (5.15 miles)

100 Days of Workouts - Day 4 - January 12, 2014

Trying to fit in workouts on winter weekends is much harder than in the summer. I can't go on a family walk/jog/bike. I hate pulling myself away when we are only together, as a foursome, for a few short hours each week. Normally when the boys are doing nap time and/or screen time is when I cook, clean, and prep for the week. I'll have to pull myself away from chores to get my butt going!

 

Day 4 Workout:

12 minute walk - .6 miles
5 incline with 2.5 lb ankle weights

(The baby woke up from nap so workout was ended)

71 minute walk - 4 miles
5 incline with 2.5 lb ankle weights for 15 minutes
5 incline for total of 50 minutes
No incline for remainder
(During baby nap #2, while the Cole was watching football) 

 

100 Days of Workouts - Day 3 - January 11, 2014

I currently use two different pairs of running shoes; one at home, one at work. My pair at work are my older pair and my pair at home are my newer pair. We bought a treadmill and I will only wear clean shoes. The pair at work still have a little life in them but more for walking, they gave me a blister the last time I ran and I'm pretty sure they would if I tried to use the elliptical with them on.

What I really need is a new pair of running shoes. (I probably need two but one will do for now.) I don't feel like going in to try on new pairs so I'm going to order the exact pair I have right now which are these Nike Pegasus 28 running shoes. I love them but they are at least 2 years old and have many miles on them. My old shoes will become my work shoes which is where I normally use the elliptical machine and have low impact. The new ones my at home shoes, where I normally run on the treadmill or do high impact workouts (P90X).

Day 3 Workout:
50 squats

100 crunches
Curls 4 reps of 20 (10lb weight) 

 



Love my shoes!

 

100 Days of Workouts - Day 2 - January 10, 2014

Day 2 of 100

I feel like some days I don't have the time I need to devote to working out. Mostly when I'm at home, I don't want to leave my little family to go to the basement and use the treadmill or throw in a workout video. I need to get over that. I am a better mother and wife if I am active and healthy!! I also spend about 90% of my waking hours at home cleaning up after my little family, so these workouts will give me a break!

Depending on the day, I can run between a 9-12 minute mile. I always have an extra 9-12 minutes a day, even if it is at 10:00pm. There again, no excuses!!

Day 2 Workout:

36 minutes (4.5 miles)

 

I really felt like finishing after 20 minutes but stuck with it until 4:30 when I had to leave to pick up the baby. I made the most of my time available!

 

 



100 Days of Workouts - Day 1 - January 9, 2014

It seems I have more and more self goals this year. The past 24 hours or so I have read a little about people participating in 100 Day Challenges. I have decided I'm going to jump on board and log it on my blog to keep myself honest! The days I am tired may be short and sweet, only workout/activity details. I'm hoping to get more excited as the days go, but man does 100 days seem long!! This will put me into May! Mostly this will be an online journal.

 

Shannon's 100 Day Fitness Goal = Physical Activity Daily for 100 Days

 

I don't have a specific weight loss goal, I'm not training for anything in the next 100 days. I'm looking at cardio, weights, casual walks with my family, squats, etc. Anything that I can fit in a day that I normally wouldn't have time to do. Make the effort. I just want to be held responsible for what I'm doing to improve my health. I have been enrolled in gyms, participated in classes, joined online groups, and have access to equipment at home and at work. I have no excuses anymore to be overweight.

 

My weight history that has brought me to this point in my overweightness:

Pre baby #1 = 125 lbs

Post baby #1 = 200 lbs

Lowest post baby #1 = 160 lbs

Wedding day = 170 lbs

Pre baby #2 = 190 lbs

Post baby #2 = 120 lbs

Lowest post baby #2 = 190 lbs

Currently = 200 lbs

(ugh and blah! yuck!) 

 

Day 1 Workout:

20 minutes elliptical (2.5 miles)

Abs and arms workout (10 minutes)

15 minutes elliptical (2 miles)

 

I felt great afterwards and wish I had done more, but it was all time allowed for today.

 

(I took photos of myself in the weight room mirror but they aren't uploading correctly. Will do a before/after post later I guess!!)

January 2014 Resolution

JANUARY 2014 - Resolution for Month 1

No fast food.

I try to eat healthy. I try to eat whole foods. I try to make food at home. Some weeks, some months I fail. I'm sick of it. Fast food is expensive, makes me feel icky, and really isn't 'food'. I've read countless articles on fast food and even got my son to give up chicken nuggets so why do I still eat it?!

For the month of January, no fast food for breakfast, lunch, or dinner. There will be no exceptions. I will have no excuses. In the amount of time I can go through a drive-through I can instead go to the local grocery co-op (2 block from my office) and get the ingredients to throw together a sandwich or salad, or both! I plan on saving money and calories. Two goals for the price of one!! Plus, I drive past a grocery store on my way to and from work, there is no reason I can't stop instead of planning to eat out the next day.

In preparation, yesterday we were home all day, so I made a chicken. I plan on making it into Chicken Wild Rice soup. (I'll post my recipe this weekend, it is amazing.) This Saturday will be dedicated to make-and-freeze meals in which I'll make, freeze and pre-portion spaghetti sauce, soup, chili, and dessert/snacks for lunch. I'm hoping to get the hubby on board too, as he is usually my fast food partner. We'll see how that goes!

Wish me luck!!

2014

Happy New Year!
2014 is going to be awesome for many, many reasons, I can just feel it!

Normally, I'm like most other people at the beginning of the year. I have an idea of what I want to do, change, start, or quit doing for the entire year. I've tried drastic and simple resolutions over the years. I am going to try something new this year, something I haven't tried yet.

Each month, a new resolution. One month of change instead of a year of wishing I had stuck with my resolutions. Each month, something to better myself (weight loss/fitness), my kids (quality time/play times), my family (less screen time/quality time), my environment (awareness), possibly even my community (volunteering), and my house/yard (organization). Each month, my resolution will be modified to fit that goal.

I'm SO excited! Twleve resolutions! Twelve months to do something good for myself.

January is going to be simple as we'll be busy-busy. January is one of my busiest months at work. Christmas decorations need to be packed away. Cole has many basketball games. Logan is transitioning to a toddler. We have family to visit with. My office Christmas party to attend. And hopefully a date night with the hubby. Our weeks and weekends are already filling up too fast (a goal for another month, to lessen to busy). Somewhat related, my fitness goal for the year is to become more active, and lose poundage. This goal isn't included with this project just because I need to make a lifestyle change, not just a monthly change in regards to weight loss.

I'm so excited to get this going!