Before I dive into Weigh-In Wednesday, I have some sad news to share. My friend from graduate school, Sara, passed away yesterday. I wrote about her in my Get Lucky 7k post. I didn’t know Sara well, other than our trip to Brazil for school and chatting on facebook about running. But, she was one of those people so full of energy and kindness that it felt like I knew her well. I met her Dad at the Get Lucky 7k and I can see where she got her positive attitude. My heart goes out to Sara’s husband and family. I don’t really know what to say, other than it’s so sad to see someone tragically taken from this world at a young age because of a split-second decision by someone to drive drunk. I know a lot of us have probably driven at times where we were borderline, but this is an important reminder that it is better to be safe and just take a cab.
Happy Hump Day! The weeks have just been flying by.
I’m sure this has become as interesting as watching paint dry, but I think this slow progress is what I can expect. As I get closer to the wedding, I might consider a 30 day challenge or cutting out certain foods and beverages to help lose weight temporarily. But, the reason I’m not doing that now is because those things are usually only a temporary solution for me (do you really think I’d give up Crispin for life? I don’t even want to joke about something like that). I want to figure out the happy medium in my lifestyle where I can maintain at 135. I know my goal is 130 but that is mostly to give me some wiggle room 🙂
It is easier and easier to eat healthy Sunday through Friday afternoon because it is becoming a habit. We keep our fridge well stocked with fruits and vegetables for snacks, and I stick to soup and salad even when I buy lunch at work (which has been more often than I like the past few weeks). I don’t completely let myself go on Friday and Saturday night, but I allow myself to relax a little and enjoy the weekend.
I went on a really fun party bus on Saturday night to celebrate my friend’s 30th birthday. We stopped at Buffalo Wild Wings for dinner. I ordered chicken fingers with mild sauce, which came with fries. I ignored the fries (yes, still going on that New Year’s resolution!) and ate four of the six chicken fingers. I know that wasn’t the healthiest choice on the menu, but I had eaten healthy 90%+ the rest of the week so I was OK with it.
As I continue to make progress, I expect the food portion to get easier and easier. I will always crave burgers, fries, and other deliciously unhealthy food. What it comes down to is being able to make the conscious decision to eat these things in moderation. That decision gets easier every day.
I work out about 4 times per week. I’d prefer if it were 5-6 times per week while I’m training for Tough Mudder, but 4 times per week is still good. Last night, I modified part of a treadmill workout I found on Peanut Butter Finger’s blog. I have limited running to 3 times per week to allow myself at least a day to cross-train. My first run of the week is intervals, my second is a tempo run and my third is a long run. This is the workout I did last night. The first 20 minutes is the workout from Peanut Butter Fingers and I modified the last 10 minutes for extra challenge and because I think it will help my speed more to run at 1 minute intervals. I have no science behind why I think that 🙂
I was dripping sweat by the end of 10 minutes, but it wasn’t too challenging from a cardio perspective until the last 10 minutes. This is mostly because I’ve been building up my running. I did the first 20 minutes of this workout a month ago and couldn’t go beyond that.
I decided to put a lot of focus on my arm strength since that is what I’m most worried about for Tough Mudder. I did a workout that Bess Be Fit posted this week. She recommends going through this twice so you do a total of 200 reps for each move, but I could only do once. I also could only do 30 tricep extensions. I have a lot of work to do!
- Bicep curls: 40 reps at 5 pounds, 10 reps with 10 pounds. Repeat.
- Overhead tricep extension: 40 reps at 5 pounds, 10 reps with 10 pounds. Repeat.
- Upright rows: 40 reps at 5 pounds, 10 reps with 10 pounds. Repeat.
- DB rows: 40 reps at 5 pounds, 10 reps with 10 pounds. Repeat.
I used 5 pounds and 7.5 pounds because that is what I have at home. I tried our 15 pound weights for the last 10 reps and couldn’t do more than 2-3. The 7.5 pound weights were probably a little light so I’d recommend going with 10 pound weights if you have them. I could definitely feel this workout in my arms afterward. I was actually a little worried about dropping the water pitcher as I was refilling my water! When I try this workout again, I will probably do timed intervals instead of reps (1 minute with 5 pounds, 15 seconds with 10 pounds… or something like that). I tend to get bored with counting so I think the timed intervals will be easier for me.
Ok, off to work I go!
What are some of your favorite workouts for arm strength? How do you strive for moderation in your diet?
How is your week going?