April Challenge Update

Way to make it happen, GO Trainers!

I have been scanning my tracking sheet and learned a LOT about my training in this little transition of life.  And I thought it would be a great source of reflection for us all!  GO Training will be moving to Portland in 2 weeks!

Here's what I got so far:

April Challenge

Day 1- Spin Class: SO HARD!  It's been a while since I have spun and I felt it!  Also lifted this day.
Day 2- Rest - poor planning! I was suppose to run, mwah mwahhhhh!
Day 3- 40' tempo run!  Sunny and breezy!
Day 4- 4 mile rain run - so miserable.  It was cold, and sloshy.  Great run for building mental resolve!
Day 5- Lifted with Madeline
Day 6 - Rest - Stayed up too late prepping garage sale and planned to do yoga later in day but never got to it.
Day 7 - 10 mile run - it was a toughernaut. I had a hard time. I think because of the poor sleep hygiene. I walked a lot and not because of my healing injury!
Week 2
Day 8 - Spin and lift with my buddy Angie!  Challenging and fun!
Day 9 - Lifting with Madeline!
Day 10 - Walk with my hubs.  What a beautiful day to get in some miles with a nice guy.
Day 11 - 3 mile run and liftage!

What to do when transition comes tap dancing (or pop and locking...or cha cha-ing) your way?

Transitions, moving, getting hitched, getting unhitched, new job, baby birthing or adopting, kids getting into school, kids start playing sports, being pregnant, being ill, illness for your other or family member, new pet, pet sick, loved one passing away, wow.  A lot of stuff can throw a workout plan for a loop.  As we prep to move to the exact other side of the country, on the diagonal and up, I have fell victim to lack of planning a couple times!

A planned workout day got converted to a rest day when 10 pm rolls around and I am sorting through things in my workout clothes!

How does one stay focused in times of transition?  Some tips below!

For me, I decided for the next 2 weeks before we officially move, to make my workout happen I am grabbing a class at the gym, or finding a buddy.  The only exception being some of my runs, but I am recruiting  helpers for that as well.  I need to physically remove myself from the fray or I will just keep deedling through my piles of home goods. From here to P-town, I will be leaning on other resources.

Also I am starting to research gyms in Portland!  This transition will probably take a while so getting things ready on the other end is important too.

Some ideas for exercising through transition:

1) BUDDY UP!  Find some support to keep you honest.  Either a class, an exercise mate, an online community, or trainer.  ASK for help in keeping focused.

2) Adjust expectations.  I knew I had this move coming and really wanted to do a spring marathon.  But I didn't think that was a good idea considering the time and effort required to prep for that long run. I looked at what was possible and the commitment and made a more realistic goal.  If you usually work out for 30 minutes, maybe do 20 minutes!  The stress relief from less will so benefit you during the intense moments of transition.

3) Schedule.  The unbreakable appointment!  Make an appointment and stick to it!  Set an alert on your phone! Do it! Tomorrow I have an 11:30 appointment to work out with a buddy, I call no breakies!

Some ideas for those of you transitioning into exercise:

1)  Shift your perspective.  See yourself as an exerciser.  Tell yourself you are an athlete.  Avoid using "I am too busy" or " I have never been an athlete" as a reason to omit exercise.

For those of you with kiddos, those little people are looking to you for guidance.  Setting the example of making fitness a priority is up to you!

Get creative with popping in 10 minutes here during lunch at work, or before work, or after.  Your workouts don't need to be long to be effective.

2) Discipline.  You can't control the myriad of outside influences that keep life interesting but you control what you do and how you react.  Make exercise and fitness high up on your priority list.

3) FUN!  Keep searching for something that makes your soul just sing! Tai chi?  Triathlon?  Kick boxing?  Seek out, sign up, and go! And smile!  And allow your tastes to change if need be.  What worked ten years ago may not be what your brain and body needs today.

Any one transitioning or participating in Das Challenge?  Please comment on successes and bumps!

Phase 2 Workout 8 - AKA Legs it's your turn!

Phase 2 Workout 8  of Jillian Michael's 90 day Body Revolution

Holy Moses are my arms SORE from Workout 7!!! Anything I lifted today made my biceps scream (possibly due to workout 8 as well), and the front of my shoulders…I can’t even tell you. I’m aware of them when I’m just sitting on the couch. BUT, I LOVE feeling that soreness – it lets me know I definitely gave my body a good workout.

Workout 8 wasn’t awful. That’s my general feeling about Workouts 7 and 8. Workouts 5 and 6, particularly 5, felt impossible initially. Workouts 7 and 8 do not feel impossible. Challenging? Absolutely. But I manage to get through it without feeling like I need to pause.

I liked Workout 8 more than Workout 7 because it hit lower body a lot more. I love how Jillian incorporates so many balance elements into these workouts – it really makes me feel like my core is getting a great workout. 

Overall, this one wasn’t terrible. She actually recommended using 3 pound weights a few times in this dvd, and initially I did, but for a few of the exercises I found I could use my usual 6 pounds. 

I’m really trying to push myself with weight. I’m trying to go heavy with my weights as often as possible, and only using lighter weights if absolutely necessary. The cardio intervals in 7 and 8 are more challenging, but again, not impossible.

I won’t mind these next two weeks! I’m back to Cardio 2 tomorrow (I’m starting to get a LITTLE sick of it). I will let you know how I’m feeling soon!

ALSO check out Madeline's latest foodie goings n at her cooking blog!
http://thelawsofthekitchen.blogspot.com/2013/04/chicken-enchilada-pasta-made-wgf-corn.html

Phase 2 Workout 7 AKA “Hold Plank Until You Collapse” of Jillian's 90 day!

Phase 2 Workout 7 AKA “Hold Plank Until You Collapse”

I am officially halfway through this program – woo! Unfortunately, I had to take a few days off last week due to traveling, but I am back on track! I do not anticipate any other delays moving forward, so I am set to finish off the program 2 weeks before my wedding. I am planning to repeat some of the workouts during the final 2 weeks, and then I will be wedding-ready. I just need to stay focused and stay on my diet (there has been some serious diet cheating due to Easter).

Here are my thoughts on Phase 2 Workout 7:

I’m sure I’ve mentioned this before, but I do not like resistance bands. I still don’t like it, and that was emphasized in this dvd. Jillian uses the band for 3 exercises, and I ended up using dumbbells for all 3 because I felt like it was more challenging with the weights. It’s totally up to you – some people LOVE resistance bands. I’m just not one of them. My form was sloppy when using the band, so I switched to weights. Listen to your body.

The first circuit and cardio drill is ALL plank/push ups. It’s BRUTAL. My arms were shaking so hard I could barely hold myself up. She takes a few points where she will joke around/talk before starting an exercise, and even the athletes in the video will take those moments to shake their arms out, so I didn’t feel that bad about struggling. I had to PUSH through the first 2 circuits. I found myself mentally coaching myself “just get through ONE more before doing the modification.” Those mantras definitely help me.

My heart rate was up through the whole dvd, but I didn’t feel like I was going to collapse like I did the first time I did Workout 5 (SO glad to be done with that one!!). The cardio drills are DEFINITELY harder – she’s incorporating more plyometric (read: jumping). 

Overall, this was a KILLER on my arms and shoulders. As much as I want toned arms/shoulders, I am hoping that she focuses more on legs in future videos – I want to feel the burn in my quads/buns!

I’m moving on to Workout 8 tomorrow, so I’ll be back soon. 

APRIL CHALLENGE!

The April Contest is a challenge.  A physical one, like on Double Dare. The goal is to work out 22 of 30 days in April. This plan gives you 2 rest days a week.

You can work out more, but still take a rest day!  Remember, you have your health, longevity, and quality of life in your hands.  You and you alone are responsible for your awesome body. Join in and we can all cross support each other!

Feeling stuck on WHERE TO START?  

Read through the steps below and I have a bunch of suggestions for you!  

And legal disclaimer!

Exercise is not without its risks and any exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation.  As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

First, are you okay to start exercising?

It's always a great idea to clear yourself for exercise with your doctor.

The PAR-Q questionnaire is linked below.  Make sure you have Doctor’s okay to start if you have any “yes’s” on this guy.  Err on the side of caution, if you have any health concerns, or injuries.

PAR-Q (Physical Activity Readiness Questionaire)

http://www.me.vccs.edu/modules/showdocument.aspx?documentid=602

Second, know thyself.

I have two distinct exercise personalities.  I do enjoy it when I have a buddy or participate in a class half of the time.  I will compete and be driven by my buddy or other people in class.  I also like to yell and be silly, and having someone else to share the madness with is great.  The other half of my exercise psyche likes to be solitary with my run or just jam out while lifting at the gym, and be in my own world. I do have a support system,   people I check in with if for some reason I get off track.  What is your workout personality?

Some questions to ask yourself.  When have you done best?  What has worked?  What has not? Do you do well with videos?  Do you need to fall back in love with the gym?  When will you workout?  Do you need an exercise buddy?  Can you recruit some cheerleaders, build a support system?

Third, plan your workout.  

Make this appointment with yourself and keep it!

Your workout could be a ten minute Spark people video, a walk in your neighborhood,  or a spin class...plan it so you eliminate the what portion, and all you have to do is execute.

Fourth,  what will I do?

Find a mode of exercise you like.  DVD's, gym classes, walking, biking, Zumba, or maybe your need a coach or trainer.  Find something you really like!  Or ask for help if you need a little guidance.

I will be posting my daily workouts and a pic and would love to see how you are doing too!  Let’s motivate each other!

No judgies on the how much, start with 10 minutes, start where you are at!

Below I have some links to some you tube playlists that may be helpful for you.

Tracking Sheet:

Here is your tracking sheet, fill in as much as you can!

To win, you must complete the additional reflection questions below.

The GO Training community will vote for the winner!

https://docs.google.com/file/d/0B-HxQo_7mfWRWEdjUGxxVlU5a0U/edit?usp=sharing

You tube video links:

BUDDING ATHLETE VIDEOS

I have gathered some good beginner videos here, seated chair exercise and Leslie Sansone walking videos!
These are great for just getting started or someone who needs lower impact exercise.  The core workout here is one to grow on, do the components you can and grow into the harder moves.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqxsr99fSIY4n_oaT2Z2dKFQ

UP A NOTCH

This is a playlist of more dynamic and complicated exercises.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqzna-gXaTaK1cGpZtCdG2CY&feature=view_all

HIGH INTENSITY

WARNING:  High intensity exercise comes with high risk.  Only try these if you are injury free, and an experienced worker outer who knows their own limits.  This level of exercise should be done one time a week.

https://www.youtube.com/playlist?list=PLQZnPB5LOhqwUrBpZ7wlGtbbyJOkWu7XC&feature=view_all


WHAT'S THE PRIZE?

Every one is a winner on this one!  Everyone who completes the challenge gets a “I’m kind of a big deal sticker”. 

The Grand Prize is a heart rate monitor! OR if the participant already has one a $75 dollar REI gift certificate.

To be Grand Prize eligible, winner will complete 22 of 30 days, submit all reflection questions by Cinco De Mayo to Beth@gotrainingwithbeth.com. Go Training will get profiles up and voting should be done by mid-may!  The Grand Prize winner will be picked by a public vote!

Let's GO Training!

Happy Trails Series: Townsend Trail

This little ditty is dedicated to the one and only Townsend Trail.  This trail is host to a smallish (but growing yearly!) sized race called the Lakeside Trail Race, an 8 or 15 mile out and back winter time trail race.  It is loads of challenge and a celebration of the quads and cardiovascular system.

Here is the link to the races facebook page:

https://www.facebook.com/lakesidetrailrace

Keep an eye on this page, or check in at Off'n Running for this race next winter! That gives you plenty of time to get acclimated to trail running or walking.

This trail is a delightful, hilly, rooty, lake-following out and back trek that is 3.8 miles long.  It is well marked with white flashes typically marking every .25 miles.  It has 2 access points. You could access either trailhead and create your own run length, or run the whole darn thing one way, or out and back for a long run!

Highlights of the Townsend? It is a close to town run with less urban intrusion (there is some power line viewing) than some of the other trails in the G-bo.  You are immediately plunged into nature town about .25 miles into your workout no matter which end of the trail is your starting point.  Another treat is some interesting mini-bridges and water crossings, as well as the trail sitting right on the shore of the lake for long stretches.  The trail "follows" the lake the whole way but you cut back in towards mainland at times, and the lake isn't always in view.  It is also a trekking only, no bike trail.  We love our mountain biking friends, but it's nice to get lost in the running groove without checking for traffic.  There are long straight aways as you serpentine back off the shore that let you kick it wide open!

Cons?  It may be a quite a challenge to a newer trail runner as some hills are pretty acute. Aint' no shame in walking for recovery!  Some of the water crossings can be a bit slippery (see below).   There are some REALLY ROOTY TOOTY sections along the lake, which may just require a slower pace or a walk.  A couple urban intrusions...and I think that's it!

If you start from the South Shore trailhead, in the 1st mile, you receive a fun eyeball prize as you saunter past a small pond on your right, and begin to make your way towards the lake.  You will be crossing into high grass and that will reveal a bit of society as you cruise under power lines, but shortly after you get the reward.  A trot along the side of Lake Townshend that meanders through trees! During mile 1 and 2, keep scanning ahead and on the ground, because roots are definitely present.  There is less heavy leaf accumulation on this part of the trail which makes seeing roots a bit easier. The second half of the run has heavier leaf cover so be careful to keep your root attena up as leaves can hide those burly trip-em-ups.  Most water crossings have a small bridge or board walk.  Some have just a few rocks or a log.  All these "water crossings" are small little trickly guys!  No gushing mountain run off.  I only mention for those who are not 100% cool with mudshoe (I often bring a bin or bag and a second pair of shoes so I can frolick than change into clean kicks).  These unbridged crossings can be muddy and a bit slippery, so you may get some earthy contact on shoes.  This trail will be wetter and water crossings potentially a little more challenging post-rain.  Some relish the adventure of these treats and others may feel unsure if they have balance issues, or an injury.  The second half of the run there is another power line excursion, and lots of quiet beauty.

The other end of this trail has a smaller parking lot right on Yanceyville road, this can accomodate 2-4 cars depending on how parking karma is operating that day.  The South Shore Road Trail head can probably fit 5-6 cars and is really close to Bryan Park Soccer Complex.

PICS AND VIDEO AND A  MAPPER AND LINKS!

Me heading towards the finish line at the 2013 Lakeside race!

YEA! Finito!

Video of the trail!

I chose to run this out and back from the South Shore Trailhead.

I just noticed I have the same gear on as I did the day of the race!? Or maybe I am like a Smurf or the Fonz and just wear the same thing every day.

MAPPER:

LINKS:

The City of Greensboro Link about Townsend Trail:

http://www.greensboro-nc.gov/index.aspx?page=1385

The Map above without the markings:

http://www.greensboro-nc.gov/modules/showdocument.aspx?documentid=3249

Jillian Michaels: Not Messing Around In Month 2!

If your tuning in for the first time, I have recruited my friend, workout buddy, and neighbor, Madeline, to take on a 90 day program recently put out by JM and report back on difficulty, enjoyment, challenge, and value.  It is a 12 DVD program that provides 6 days a week of exercise, 2 cardio, and 4 circuit based exercises.  This program wraps up right before Madeline's wedding in May so there is a great little crescendo at the end! 

Madeline has reviewed her experience so far and continues to give us the insider info on Jilly M's latest video plan!  Madeline is not a rookie to the exercise scene having danced and yoga-sized in college.  She had not specifically lifted weights or performed circuit style workouts until she began her own weight loss journey.  See her intro post for details.

http://gotrainingwithbeth.blogspot.com/2013/02/hi-all-my-name-is-madeline-and-i-am.html

Madeline also shares her search for healthy (and also relatively healthy comfort food after semi-traumatic weeks of law school) noms noms at:
http://thelawsofthekitchen.blogspot.com

From Madeline: 

Onto Month 2!

Phase 2, Workouts 5 and 6 and Cardio 2

Sorry I have not been updating frequently! Life has been so busy, BUT I have not strayed off schedule ONCE since I was sick – woo! This week, I transitioned into Phase 2. Oh. My. Goodness. I’m going to go through each workout and Cardio 2 to let you know what I think.

Phase 2, Workout 5:

This was a HUGE challenge. In some ways, it’s VERY frustrating because I was always able to complete each exercise during Phase 1. In workout 5, I found myself struggling to push through some of these circuits. This was a HUGE jump from Workouts 3 and 4 into Workout 5. It went from somewhat challenging to incredibly challenging.

I’m glad I did this workout for the first time with Beth. Beth pointed out that if these dvds were NOT getting more challenging, I wouldn’t be progressing. All the circuits are difficult, but the third one is BRUTAL. She focuses entirely on shoulders/triceps and it HURTS. As of this morning, I’ve gone through this workout twice. It’s not impossible, but it’s hard. While I was going through this workout this morning, I kept telling myself to push a little harder – just get through as many repetitions as possible. It was definitely an effective mantra – I think I did better the second time than I did the first.

Phase 2, Workout 6:

This one is equally as challenging, but my muscles were not dying the way they were in Workout 5. While my muscles were not feeling like they were going to fall apart, I was losing my breath. I think it was by the end of the second circuit (maybe the third) that I felt like I was going to pass out. I actually had to pause the dvd to catch my breath for a couple minutes. The circuit right after I paused, however, gave me a chance to catch my breath, so I will remember that the next time I do this workout (tomorrow!). 

Overall, I like both Workout 5 and 6. They are very difficult and force you to push your body. I will say this: it scares the living daylights out of me that the strength dvds increase in difficulty by three more levels. What on EARTH are workouts 11 and 12 going to look like?!

Cardio 2:

I liked Cardio 2 WAY more than I liked Cardio 1 – Cardio 1 got really boring. Cardio 1 repeated 8 exercises, each done for 1 minute, three times. Cardio 2 repeats 14 exercises, each done for 30 seconds, three times. Somehow, this constant change of exercise made it more interesting. Right when I started to feel like I couldn’t do an exercise, we switched. It was a great pace. 

I was out of breath, but I could get through the entire 30 minutes without pausing. I think I will enjoy doing this Cardio dvd over the next month way more than I enjoyed doing Cardio 1 for a month.

I’m feeling good, I can see a little more definition in my arms (I think). Despite my frustrations, I’m loving this program.

Just a quick note – I’m heading out of town for an entire week. I’m planning to bring the dvds, but I might not be able to do them every day, so I might get a little behind again. I’m going to do my best to stay on top of it, and as soon as I’m back (one week from Thursday) I will jump back in (if I have to stop at any point).

Everyone have a great, healthy week!

Angie's 30 day CHALLENGE!

Hello Everyone,

I am Angie! I'm a Capricorn and like long walks on the beach... oops, wrong blog. The studio I regularly practice yoga at recently held a 30 day challenge. The rules were - do your best to practice 30 sessions of yoga in 35 days (they gave a few extra days knowing people travel, get sick, etc) & no back to back classes (a morning class and evening class in the same day was acceptable).  Well, let's just sat they had me at the word 'challenge', kind of. 

From the moment I heard about the challenge I wanted to sign up! I'm part meat-head, so I'll do just about anything with word 'challenge' in it.  Physically, I knew I could do it. I typically workout 6-7 days a week anyway so I knew I was strong enough. Plus, I usually don't attend the gentler, more stretchy 'slow flow' classes, so adding those to my repertoire would certainly help me get through the 30ish days without injury! But, my biggest concern was how in the world am I going to make it to the yoga studio EVERY DAY for 30 days!?! Most of my workouts are at 5am when my household is asleep. I have 3 young kids. My husband works long hours and doesn't have an 8-5 schedule. What if my kids get sick? What if I get sick? I had travel plans already scheduled for 6 of the 35 days which would mean completing at least 1 double. Did I mention that I'm a meat-head? Just because they're allowing 35 days doesn't mean I would want to take that liberty. Travel or no travel, I'm completing this in 30 days!! 

After about a week of computing various 'if the stars align every day and nothing unusual comes up I can do this' schedules, I signed up! I knew there would be times I  would need to get a sitter to watch the kids and I did. I felt horrible mom-guilt for about the first 2 weeks when on more than one occasion I would be at yoga while my husband put the kids to bed and be back at yoga when they woke up the next morning. I even told the kids I was taking them to their preschool's daycare before school because I had a doctor’s appointment (lies, lies!!!) because they were so sad every time I went to yoga! At about the same time, I was getting sick of yoga too. Yep, I said it. For people who have completed the challenge before they would say 'this is where the yoga really begins'. What the heck did that mean? Regardless, I kept on trucking and before I knew it, I had completed 25 sessions in 21 days!! The kids eventually got used to me going to yoga so much and no longer made a big deal about me leaving. I eventually got used to my daily practice, sometimes twice daily, and leaving the house during ‘business’ hours (when the kids were awake).

Then I went on my first trip. It was an awesome 4 day girly weekend in NYC! We exercised (no yoga), ate & shopped and had a simply fabulous time! When I returned I got right on track and went to 2 more classes, just 3 classes left to complete my goal of 30 classes in 30 days, not 35 days! Then it happened. I got sick. Eyes watering so I couldn't see, sick. Go to bed as soon as my husband gets home from work, sick. I missed my first day of yoga (with the exception of when I was out of town). No problem, I could still complete my goal if I went the next day and did a double the day after. But the next day came and I still felt awful. I realized going that day would be a really poor choice and completely the opposite of what yoga is all about. Ding (light bulb turning on)! It's about listening to your body, not having bragging rights to a yoga challenge! When I finally gave up the power of simply wanting to complete a goal (and be one of the first of the 60 participants to do it) I started letting the yoga 'really begin'. I stayed home that day, went to 2 classes on day 30 and completed my 30th class on day 31, the morning of my second out of town trip. 

I finally figured out how to 'let go' as they always say in yoga. I let go of my meat-head expectations. I listened to what my body needed. I let go of going to yoga for getting my check mark for the day. I learned that it's okay to set a goal knowing that I may need to readjust and recalibrate along the way when factors outside of my control arise. It's okay that it took 31 days instead of 30. I still completed an amazing goal considering I manage a household of 5 people (and a dog) and don't have regular family or hired help. And guess what else? While I was gone so much the kids, husband & house didn't fall apart/explode/disintegrate/etc! Everything was fine. No one else worried about those things, just me. They are my worries and if I can learn to let go I may just start gaining so much more than I ever could imagine.  

Physically, the journey was quite do-able. I made sure to only go to 3-4 of the more strenuous classes each week and filled in the rest of the slots with the gentler classes. Spiritually, going to my mat each day and taking those moments of rest and mediation were fantastic and calming! Mentally, learning to ‘let go’ was the most valuable take away from the challenge. 

Namaste!