Ready! Set! Go Gobble Gobble!

A few weeks into the school year I got a phone call from DJ's school. Apparently, every second nutrition break he was hanging out with a bunch of grade 3-6 students. DJ would race out of the Grade 1 door and head over to the far corner of the track. The grade 5 teacher called to tell me of DJ's fascination with this crowd.

Apparently, every day, DJ has been leaving his peers and joining in the grade3-6 track team practices.

The coach told me that he does not want to discourage DJr, but that he wanted to make sure my future track star understood he was too young to participate in the upcoming track team competition.

That afternoon, I sat DJ down and asked him about his track aspirations.

He was so cute. At first he thought he was in trouble. Then, I think I figured he was going to be banned from the team practices.

He smiled innocently at me and simply said he liked running with the big kids. It was good exercise and making him strong and healthy.

I congratulated him on his commitment and hard work. Then I gently explained how he could not compete with the school team...not yet.

He smiled. Nodded in agreement. Gave me a big hug and said, " That's ok mommy. I do not run for them. I run for me, cause I like it...and um, I run for you."

"You run for mommy?"

"Well mommy, I like it when you race and I want to race like you. But really, I just want to run with you when I get big and when I get better at running. Mommy, you go to your running class to learn to run - and I go to the running team to learn to run and maybe one day we can run together. I would really like that. Mommy, running makes you happy and running makes me happy and I like being happy with you!"

WOW. WHAM!

It really hit me how my transformation from being overweight, inactive and unhealthy has impacted my children.

My children see how I now take time for myself, and that physical exercise, working out, and taking care of myself makes me happy. Heck, it makes me happy, content, proud and at peace.

They see the benefits to leading an active lifestyle. Both the physical ones, and the emotional ones.

I am committed to keeping up with my new routines of working out, eating properly and taking care of myself. I am committed to being a positive role model for my three children.

So, this past weekend we all ran together. We entered the The Fall Colours Thanksgiving Day Turkey Trot race.

And everything about it made me happy.

Pre-race photo!

Ready....Set....Go!

And we are off!!!!

I love this photo of the boys! DJ's facial expression is priceless!

DJ loved the experience. He was awesome!

Click HERE for more photos of DJ giving it his all!

Anderson was excited...and then got a little whiny ...but soon got his second win and finished on a high note!

Click HERE for more photos of Anderson.

Little Madigan ran the ENTIRE 1km on her own. She was so determined. When people cheered for her she would stop and clap! It was hilarious! This photo so captures her race with me loudly cheering her on every step of the race!

Her photos from the race are great! I love the one with her running and a man running behind her with his screaming child! Priceless! Click HERE to see all Madigan`s professional shots!

Here we are after the race. The kids were super proud of their t-shirts, their bibs and especially their medals.

I was just proud of them...and very thankful.

Happy be-lated thanksgiving to all my fellow Canadian bloggers!

Gunna give it a TRI

Tomorrow is the BIG day!

My first EVER triathlon!

OK - let's take a moment and think about this!

On August 17, 2009, I went to my doctor and complained that my weight was out of control. I told him I had just had the WORST summer soccer season of my life and just walking up two flights of stairs was starting to become a struggle.

Now, on May 16, 2009, I am going to attempt a triathlon. The course is 100m swim, 11.5km bike and 2km run. It is actually called a "Try a Tri". I am so excited! What a complete turn around! I am now fit, active and ready to celebrate my 82 pound weight loss by pushing myself and proving to myself that I AM WORTH IT! I am nervous, anxious and a bit scared...but hey, that's what it is all about!

Wish me luck!!!

Fitness Friday - One step at a Time

Have you heard of the 10 000 step challenge? It is basically the thought that if you take 10k steps in a day then you are leading a relatively healthy/active lifestyle.

I remember before I started my weight loss journey, I placed my new pedometer on and honestly thought I would have no problem hitting the 10k mark. After all, I did not spend my day at a desk - I spent my day running after three little ones! Boy! I was shocked to see such a small number of steps.

I went on a mission to increase my steps.

I started taking the stairs. I started parking further from the door. I started walking errands instead of driving short distances. I started to "do" the front steps while waiting for the boys' bus each morning. I started to take two trips with grocery bags or with laundry - doubling my steps for specific tasks.

All of these "step inserters" worked. Very quickly the number of steps I was taking skyrocketed past 10 000! After about a month of consistently hitting between 13K and 16K (without including my daily exercise activity) I stopped wearing my counter.

Mission complete! Now, even without the counter I can basically tell when I have not taken my 10k steps - and I work hard to fit them in or push harder at my workout. I am addicted to steps!

At my WW meeting on Wednesday many of the Losers (I mean that in the best way!!!! Hee Hee) were talking about how morning exercise motivates them to eat right and stay on plan all day.

I started to analyse my situation. I can ONLY work out in the evening. If I did follow the suggestion of just getting up 30 minutes earlier each morning, then I would be going to bed at 9pm and waking up at 2:30am! Um....NO!

I started to curse my 4am to 8am dream job with the federal government - you know, that job where I get to interact with the real world, but I also get to be a full time stay at home mom. You know, the great job that I get to brag that I get paid to watch the news broadcasts and tell the Prime Minister of Canada and his staff what was reported by the media outlets each night. You know, THAT job.

When the leader mentioned that early morning exercise jump starts your metabolism and helps you burn more calories and have more energy, I was really fuming.

Then, I thought of my step mission.

On Thursday and Friday I dusted off my pedometer and securely fastened it to my dress pants and headed off to work - AND FOLLOWED MY REGULAR MORNING ROUTINE.

• Parked my car in the normal spot.
• Took the 2 flights of stairs to the exit.
• Walked the 3 blocks to my office.
• Take the elevator to my office - too nervous to do the dark stairs at 3:45am!
• Worked to get my reports done.
• Delivered my multi-media reports to the Prime Minister's office.
• Delivered the reports to the West Block of Parliament Hill - this is a 3 block walk - but best of all for the last 4 months I have not used the elevators - I run up and down the 4 flights of stairs.
• Walk back to the office, walk up my 4 flights of stairs.
• Finish my daily work.
• Walk down 4 flights of stairs to the main door.
• Walk the 3 blocks to my parking lot.
• Take the stairs to the parking garage.
• Arrive at home at 8:30am.

So, between 3am and 9am each work day I am walking approximately 4789 steps.

HELLO! Did you see the number of stairs my new active lifestyle has incorporated in it each morning? HELLO LOSER LAURA, there is your MORNING WORKOUT!

Do you try to incorporate activity into your work day? Do you subscribe to the 10k step challenge? If so, how do you work in more steps?

Like our leader Marilyn said at our WW meeting - Even the longest journey starts with a few small steps.

Each day, I feel like I am taking those little steps to incorporate more activity into my day and leading a healthier, better lifestyle - in hopes of it all being a life-long commitment.

And with that, I leave you with two photos that show that each little step towards a healthier lifestyle work.

April 9, 2009

April 9, 2008.

I sure have come a long way!

Thanks for your support everyone!

One step at a time!

Friday Fitness & Birthday Gift Suggestions

Friday? YIPPPPEEEE!

For me, this week has been one of those, "Dear Lord, will this week EVER end?" coupled with, "Holy crow, Friday, already!" A strange combination!

It was an exciting fitness week! I started new activities, had a little break and most importantly, completed my first road race.

Saturday I completed my 5k race. I am happy with my time - 33.06 though there were at least 3 times I slowed right down and one time I walked - so, lots of room for improvement!

Sunday I played soccer for my new indoor team. It was AMAZING! They are so much better than my former teammates. I ran around, played hard, and had a GREAT time! I even made what can only be described as "the pass of my career" - too bad Joanne could not capitalize on it! We lost, but I had a good work out!

Monday I had my first Running Room clinic. It is a huge group with a huge spectrum of fitness, running ability and commitment. I ran with a really nice gal - we hit it off and I am looking forward to running with her again!

Tuesday I tried an aqua fit class. It was in the deep water - it was challenging, fun, and I am looking forward to trying it again. I am taking the class with a great friend and I am looking forward to chatting, laughing and aqua-fitting with her!!!!

Wednesday - no boot camp this week. I missed it! My friend Dawn and I walked to our Weight Watchers meeting. As was expected, I gained this week - lots of factors contributing (bad choices, snacking, lack of journal keeping and my "time of the month about to start!")

Thursday - I planned on doing a workout - but never got around to it. David had a boys' night out so I had all three kids all day and night...so, no real time to work out.

Friday - I am hoping to go for a run this evening.

Saturday - I am hoping to find a pool and swim some laps in prep for my try-a-thon in May!

Sunday - Running Room Long Run at 8:30am and then I have a soccer game.

Next week I have a busy fitness schedule:

Monday - Running Room Clinic

Tuesday - Aqua Fit Class

Wednesday - Boot camp

Thursday - walk/run

Friday - Run

Saturday - Downhill skiing (Same resort where Natasha Richardson had her accident)

Sunday - Running Room Long run in the AM and soccer game in the afternoon.

Now, since I have lots of training to do before my try-a-thon on May 16 and my 10K race on May 23 I have been exploring tracking gadgets. Roni introduced me to an amazing little application for a iPod. You can read all about it here. It looks super cool and I love the fact you can chart out your runs and workouts and set goals and milestones. WAY COOL!

So, for my 40th birthday I would love this:

Nike + iPod Sport Kit for iPod nano 1G, 2G, 3G

...and since I do not have a iPod Nano, I would need one of these:

Oh! and one of these:

Hee hee...this birthday wish list stuff is fun!!!!

Have a great weekend everyone!

Friday Fitness & Gift Idea # 35

Fitness wise, I was doing great until Thursday morning...my Wednesday night Boot Camp did me it!

I can always count on Boot Camp to be a GREAT work out - but this week it was really tough and I am sure feeling it! The instructor's philosophy is that simple, hard work will work. Most classes we use one free weight and a mat - that is it. He is a great fan of the basics like push ups, squats and jumping jacks.

This week he was a bit peeved that the maintenance people buffed the floors. In fact, he was fearful that if we did our regular running circuit, someone would slip and fall. So, we all cheered when he informed us that running between circuits was a no-go! Little did we know that running would be replaced with, oh, about one million lunges!

The work out was pretty simple: I worked very hard...and now I hurt! Besides having that nice bad feeling in my legs, core and arms, my old (serious) hip injury flared up. The Advil and Tylenol are helping and I hope to do a light jog this evening. I am going to save my race practice run for Sunday.

I am getting excited about my road race on March 14. I am also getting a bit nervous. I do not feel as prepared as when I did a race - way back in 2001.


I am trying to focus on the reason I am doing this race. I am NOT doing it to get my best time ever. I am doing it just to say I did it! I am doing it to prove that I am on the right track in terms of combining healthy eating and exercise to create a positive, sustainable lifestyle.

I am working hard at mentally accepting where I am at in my fitness journey and taking time to enjoy this time as a success. It will not be a great finish time - I know that - I am slower, and still much bigger than I was last race day. I am trying to focus on the journey and not just each step.

I have 8 training days remaining. Taking all the wonderful advise I got from all of you, I made up the following training plan:

Saturday - Ski day with family (will be waling up and down the hill about a million times!)Sunday - 6km run at a 10 min run/1 minute walk interval pattern.
Monday - 4.5km run with one walk break

Tuesday - walk to local coffee shop to meet a dear friend!

Wednesday - Boot camp

Thursday - Lane swim (gotta start training for my "Try-a-Thon" in May!)

Friday - REST!

Saturday - St Paddy's Day Road Race - 5KM!

Sunday - Soccer game! (so excited, I am playing for a new team!)

So, based on how sore I a right now and how I anticipate I will feel when I finish my first 5k race, I happily present birthday gift suggestion # 35:

I would LOVE a nice big, jet tub to escape into and unwind. (Un)Fortunately, based on our current bathroom set up, redecorating and redesigning would have to be part of the gift!!!

Now, if a new bath with a jet tub is not doable, then I would make due with this outdoor set up. Yep. I could make due with that!!!!

Oh, baby either of those would ROCK!!!!

PS. I have never been one to write gift lists, and you know, I am having fun doing this one...maybe every year I will repeat my 40th and create a new list! It is fun to wish, hope, dream and hint!

Fitness Friday - Race Day Countdown

Yippeee! It is Friday! I am very glad this week is over! I usually gush about my job - how much I love it, despite the hours - but things have been a bit crazy...so, I welcome the weekend!

It has been a great workout week.

Saturday - Wanted a movie - so jogged to the Blockbuster! Jogged 25 min there and then took a shorter 10 route home

Sunday - went sledding withe the kids and then played soccer AND did my 45 minute post game workout!

Monday - Jogged 5.8 km - I did walk 3 times - but it was windy, cold and miserable outside!

Tuesday - Turbo Jam video

Wednesday - Turbo Jam video in the morning and boot camp in the evening!

Thursday - Ran @ 1.2 km, then walked @ 5km and then ran 2.2km

Friday - hmmmmmm...not much yet! but may do Wii Fit tonight!

OK. Now I need your help!

I remember this day, like it was yesterday!

This photo was taken in May, 2001. My first and only road race.

While I remember the day, I do not remember the training leading up to the big race - hey, if you need a good laugh, click HERE and read about my 5km race being more then 5km!

So, for all the runners out there, I need your help.

My first road race since my first and only, is in 2 weeks. It is another 5km race. I have no idea how I should structure my training between now and then. I usually run on Mondays and Thursdays and try to run once on the weekend - so really, I do not have much time left.

How do I make sure I build to the 5KM distance? Should I go light on the running my last few days before the race? Am I being a bit silly for getting all worked up by a short 5KM? Should I relax and just run it? What should I eat and when should I eat before the race? Will I be the last to cross the finish line? Will they need to send out a rescue team for me?

OK - honestly, I realize 5KM is not a long race - nor may it seem like a feat to many - but for me, it is a big thing. I am celebrating my 67 pound weight loss and my desire to lead a healthy lifestyle. It is the start to my new life and it is a start to running a 10KM race in May and a TRY-A-THON and then, hopefully a half marathon in September.

For my last 5km race I did a group training program and this time I am on my own - I am a bit more nervous and I am feeling a bit unprepared.

So, my bloggy-running-friends, any comments, suggestions, words of advise or encouragement you can send my way is appreciated! Hey, and cool running tune selections are also welcomed!!!!!

Friday Fitness - Tag, you're it!

Jason, over at Scribblings of a Madman tagged me for a fun meme. I thought perhaps I would work it into my Fitness Friday post!


The Rules:

1. Link to the person who tagged you
2. Write down six things that make you happy
3. Post these rules
4. Tag six others
5. Notify me that you've tagged six others--or that you're not in a happy place right now...


OK. Here goes, six things that make me happy in terms of my current fitness level:

1. Wrestling and goofing off with my little ones and not getting winded or feeling like a beached whale!


2. Even my "skinny" pants are too big now! I was able to donate two bags of clothes to the local Woman's shelter - clothes that I will NEVER grow into again!


3. That my hubby totally supports my fitness efforts and enables me to work out every evening. He is amazingly supportive!


4. Having my five year old, four year old and almost-two year old join in and do "Mommy's TV exercises" There is nothing cuter than a Madigan doing a tree pose or Anderson doing lunges or DJ doing lateral jumping jacks! I also melt to pieces when I am playing soccer and I can hear them cheering, "Go Mamma Go!" It is AWESOME!


5. Knowing that I am doing something for me. Investing in me. Succeeding and keeping motivated. It makes me happy and proud to have worked hard to loose almost 65 pounds - and I am motivated to loose the rest!


6. Being a good role model for my children in terms of leading an active, fit, healthy lifestyle.

Wow, I had to stop myself at 6! There are so many things that make me happy in terms of my new commitment to fitness and healthy living. Completing a good run makes me happy. Knowing that this coming summer soccer season will ROCK, makes me happy. Realizing my potential, makes me happy. Relaxing in a warm bath after a good work out makes me happy. Not being too embarrassed about wearing a bathing suit in public makes me happy. Being able to choose new clothes in the latest styles, not having to buy whatever fits, makes me happy. Thinking about working towards, doing, and completing my fitness objectives make me happy. Being happy, makes me happy!

You know, these days, so much makes me happy.

Working hard at redefining my body, and my whole self is making me happy.

Taking control of my weight problem makes me happy. And not being too worried or upset about an half a pound gain last week (first gain in 21 weeks and weigh-in was the first day of my period - TMI!!!).

All the love and support I get from family and friends - especially all you guys - makes me happy.

So, my dear friends, what makes you happy????

Tag! You are it!

Fitness Friday - Sum of all Fears

I am happy to report that all through the Christmas holidays I stuck to my fitness plan. In fact, I even increased my intensity, duration and frequency.

Now that we are three weeks into the new year, I have slowly fallen into a nice routine. Routine seems to be the name of the game for me. I have made certain personal and family sacrifices in order to make fitness a priority. I have decided that being fit, and working out makes me happy and has one million and one benefits - and a happy Laura makes for a happy wife and a happy mommy and a happy employee. How can I take care of those I love, if I cannot and do not take care of myself?

My fitness objectives for 2009 are all realistic, attainable, and challenging:

1. Play soccer on my 30+ woman's team - for the last 2 seasons I have played goalie. I am a fairly good goalie, but have more fun playing out - but I have not since mt fitness level was way inferior than my teammates
2. Run a 5k road race on St. Paddy's Day
3. Participate in the Running Room's 10K Clinic
4. Run a 10K road race at the National Capital Race Weekend in May
5. Participate in the Running Room's Half Marathon Clinic
6. Run a Half Marathon on Army Race Day in September

In terms of my workout routine:

Monday - Outdoor Run - right now we are building towards running the 5K race, we are running 10 minutes and walking one minute for just over 5k
Tuesday - Wii Fitness Trainer or Tae-Bo or Body Jam DVD and a body sculpt DVD
Wednesday - Total Body Boot Camp at the community centre (FRIGG'N ROCKS!)
Thursday - Job 2K and walk 5km
Friday - Family activity and I am trying to find a yoga or pilates class I like!
Saturday - REST. WHEW!
Sunday - Indoor soccer and/or gym work out

We also got the Wii Fit for Christmas. I am enjoying that as well and usually do 15-30 minutes every other day. I am also taking the stairs a lot more and walking/jogging to the grocery store instead of driving. It all helps. Once I start the "official" running clinics, I will have to re-arrange my workouts.

I think my routine gives me the variety, intensity and level of fun I need to keep motivated.

How do you mix up your routine? Is variety important to you? How do you keep motivated?

As you can see on my side-bar, even with the re-introduction of food, I am loosing weight. I am working very hard and eating a healthy diet. I hope to loose at least another 30 pounds. I am very proud of the 63.5 pounds I have shed since September 2008.

This morning I went through bags of old clothes looking for items that would fit. In one bag I found a pair of nice black jeans. They looked pretty small - I figured they were probably from my pre-baby era.

With a smidge of hesitation I tried them one. They slide on, and I could button them up. WOW. And , they looked pretty good, if I do say so myself...I then felt something in my back pocket. I reached in and this is what I pulled out:It is a movie stub from June 15, 2002! That is the last time I fit into these jeans!!!

Hmmmmmm...."Sum of All Fears" well, the sum of all my fears equates to going back to old habits and gaining weight again and not fitting into these jeans!

Wonder if there is a movie called, " Sum of all hard work"??? That has a better ring! And if I keep motivated, keep true to my fitness plan and my healthy eating, then soon, these pants will be too small!!!!

Bashert

For 2009 I am not making a new years resolution, per say... instead, I am committing to my bashert.

(Warning: This post is a bit all-over-the-place, please bear with me...in the end, it may make sense...it just might!)

My heart goes out to each and every person who has lost a loved one at war.

I am not going to jump onto a soapbox and start preaching my political views on war, but I am going to say that each and every time a young soldier makes the ultimate sacrifice my heart saddens, my resolve in the human spirit lessens, and I am left wondering why?
Canada has lost 106 soldiers since our Mission in Afghanistan started.

One hundred and six.

There is a stretch of highway between Toronto and CFB Trenton that has become known as The Highway of Heroes.

The bodies of our fallen soldiers must drive this route. What started as a impromptu tribute has become a very touching and sad last tribute to show our support for the grieving families, our military and our country. Hundreds of people gather on two overpasses to honour the fallen soldier. They wave flags, shed tears and pay their respects.



This video really sums it all for me.

When the death count hit 96 I started to really contemplate making the 5 hour drive to stand at attention the next time a fallen soldier returned home. I started to feel like it was something I really had to do...a calling of sort.

The month of December has been a month of terrible loss for Canada.

I sadly realized, that logistically, I could not follow my calling and pay tribute on the Highway of Heroes.

So, with the start of the new year, I started to mull over new year's resolutions. Most revolved around around continuing my weight loss journey, staying committed to my fitness plan and achieving results.

But the thought of making the trek to pay homage to a fallen soldier kept jumping to mind.

So, I decided to set realistic, attainable goals that would incorporate both my fitness goals and my new burning desire to show my respect for those placing their lives in danger.

Let me explain.

Remember this post about my last running experience? Go ahead, go read it, it is kind-of amusing!

Ok. Welcome back. So, you can now understand why I do not wish to attempt another 5km run. But now that I have lost 57.5 pounds I have rediscovered the joy of running. I have been roughly following The Running Room program and am averaging about 3-6km two or three times a week.

Now, I am a competitive person and I thrive with challenge. Through Facebook I have connected with my friend Leah - and her Facebook status keeps listing runs and triathlons - what a great way to keep motivated, active and accountable. She is so inspiring...and her invilvement in community races got me thinking...

So I did a bit of research looking into local race days and training clinics, and I have come up with what I think is a great plan. So, here is what I resolve to do this year:

1. Train for the St Paddy's Day 10K Race - my goal is to run 5KM and walk 5KM.

2. Participate in the National Capital Race Weekend 10K Race - my goal is to better my time from the St. Paddy's Day race - and I hope to run more than walk!

3. Sign up for The Running Room's Half Marathon Clinic - to join the program you have to be able to run 10km doing a run 10min/walk1min pattern

4. Complete the Army Run Half Marathon on September 20,2009. I simply want to start the race and then cross the finish line. Just doing it will be my goal. And what makes this run doubly special is that 1) I am showing my support to the Canadian Armed Forces and 2) It will be exactly one year since I started my weight loss journey. What an awesome combination! When I saw the race date and the cause it all made sense to me!

I really think these goals are realistic, attainable and will allow me to keep true to the new me.

I am really excited about my plan and I am going to work hard to keep committed and focused - and realistic, meaning, I may re-evaluate each goal as I go.

My friend Ilana says I am not making new years resolutions or goals, but fulfilling my bashert. And, considering how nicely it all works into my game plan, I think I would have to agree!

So, what is your bashert?

Fitness Friday - Milestones

I have had a great exercise week, hitting a few great milestones!

Monday - Turbo Jam Cardio 30 min and Turbo Jam Sculpt 60 min

Milestone: Able to complete both workouts back-to-back for the first time ever!

Tuesday - Dance Dance Dance with your Toddler Workout

Milestone: Must have had 1 million hearty laughs, and laughing is a great cardio workout! On the weight side of things, at my meeting I weighed in with another loss of 2.5 pounds. This is great since it occurred during week one of transition to real food!

Wednesday - Total Body Workout

Milestone: I attended all 5 sessions with out missing one! I was able to complete all circuits and improved from running at the back of the pack to the upper-middle of the pack! Plus, I enjoyed this mix-it-up type of workout so much, I signed up for the 10 week session starting in January.

Thursday - 5.45km run

Milestone - This is the longest distance I have ran since starting - AND - I did not alternate with walking. I. RAN. THE. WHOLE. WAY! Best of all, instead of over-eating or eating junk food to help get through a stressful time, I tied up my laces and exercised!

Friday - Planning to do the Turbo Jam Sculpt and 10 minutes of skipping

Saturday - Taking it easy...a well deserved break!

Sunday - Regular soccer game. It is an early game and we are expecting lots of subs, so, I may hit the work gym after the game for an additional workout!

How was your fitness week?

Fitness Friday & Transition & Cheating

Whew! Friday! Finally!

Big news first - I ate my first "real" food since September 16!!!!

Transition is going well: this week I am on 3 shakes a day with 3 protein "exchanges" and 1 fruit exchange.

I have decided to start with a lunch-time meal. My objective is to get that meal very healthy and consistent, and keep it that way moving forward!

On Wednesday I did very well and felt great! I had a shake at 4:30am, then 1 cup blue berries at 9am and my "meal" at 1pm and a shake at 5pm and again at 8pm.

Meal One - 1 cup salad mixture (spinach, carrots, red cabbage, white cabbage, mushrooms, tomatoes, peppers, green onion) 1/3 cup low fat cottage cheese, 8 garlic grilled shrimp. I did cheat a bit since my "cup" was very generous and I added a little spray of no-fat salad spritzer.

Verdict: YUMMY! A great start to my re-introduction to food!

On Thursday I tried follow the same pattern. Underline tried! I had a shake at 4:30am and then at 10am I had half a kiwi and a few grilled shrimp (!). At lunch time I had a similar salad as above, but substituted 2 slices of extra lean turkey breast for the shrimp. I had a shake at 4pm and then after my run in the cold, cold Ottawa weather, I really could not fathom having a cold shake. So, I "cheated". I mixed up another cup of salad with a generous tablespoon of cottage cheese and about an ounce of chicken. I also heated up a mug of no-fat beef broth. It was all so tasty and appreciated after my 1.5 hour workout outside in the bitter cold.

Lunch

Dinner

Verdict: YUMMY times two. I know technically I was cheating and that my "product chart" in my next progress report will show a "slip up", but at least I did not cave into eating one of the 4 birthday cakes I made last week!!!

So, transition is going well. I was very nervous at first, but am now realizing I was very ready for it. I am trying very hard to keep a food journal, track every little thing I put into my mouth and keep accountable for my own positive transition.

Fitness wise, my week was pretty good:

Saturday - 4.78KM RUN (no walking or break) this is actually a funny story that I plan to blog about next week for sure!

Sunday - Soccer game - unfortunately, I slightly sprained my ankle in the first half, so did not run as much as I hoped. :(

Monday - Sore ankle meant no run, so, I did the Turbo Jam Body Sculpt DVD. It was a great workout!

Tuesday - Took the day off! Attended my weight management program and had my largest loss to date - 5.6 pounds!

Wednesday - Boot Camp - WHEW! I completed the entire circuit! It was a skip circuit: we alternated 1 min skipping with 1 min task (biceps, triceps, crunches, lunges, shoulder lifts) There were 7 stations and we did the circuit twice! That is a lot of skipping and sweating!!!

Thursday - Walk/Run - I braved the cold, snowy conditions and had a great run/walk. I jogged for about 1.8 KM and then walked for over one hour with my friend Dawn and then jogged about 1KM. I totally love our Thursday walks: great company, good exercise and fun, no matter the weather conditions!

Friday - I plan on doing the Turbo Jam Body Sculpt DVD

Saturday - I was thinking of maybe going to a lap swim for something different

Sunday - Regular soccer game.

Hope everyone had a great week - keep fit!

Motivation and Goal Setting - Fitness Friday Week 3

It is so important to find a source of motivation when planning your workouts. This point really hit home last night.

After each of my nightly workouts I have been updating my facebook status. A few dear friends started to leave comments - many of them about my work out making them feel guilty...and we stated "chatting" about how if we lived closer we could drag each other out. Motivate each other.

Motivation is such a big thing in terms of keeping committed.

I am now working out at least 5 days a week - and I rely on peer pressure and peer motivation. I have connected with friends and we get together one night a week to work out together. It is great. We chat, keep up to date and work out. If one night I do not feel like working out, I still do, since I know that friend will be waiting for me.

I am truly grateful for my workout partners.

I think it is also very important to set goals with your workout. Your goals need to be realistic, worth working towards and challenging.

I knew if I could loose just 10-20 pounds I would start working towards a healthier, more active lifestyle. The last time I worked at loosing weight I started running and was surprised at how much I enjoyed it. I was also surprised how much it all meant to me. Remember this post?

Based on what happened around that 5KM race, I have decided to NEVER run another 5KM race as long as I live!!! So, after much consideration I have set a few new goals for me. I truly think that they are realistic, obtainable, worth working towards and challenging.

Goal #1 - Able to run 5KM straight by February

Goal # 2 - Run the 10KM in the National Capital Race Weekend on May 24, 2009.

Goal #3 - Sign up for the Half Marathon Clinic at The Running Room

Goal #4 - Run a half marathon at the Army Race Day - This is on September 19, 2009, almost exactly one year from the day I started my weight loss journey.

So, there you have it! My goals. I hope you can help me keep motivated and committed by cheering me on and just keep supporting me like all of you have to date!

OK. Now, for my fitness Friday run down. My work outs this week went like this:

Monday - Walk/run with my friend Jo. We did a 4.8KM route that included two killer hills. We ran 4 minutes and walked a minute. In addition, I walked to our meeting place (1.2KM) and then took the long way home by running and walking (2.4Km) for a total of 8.4KM!

Tuesday - No real exercise, had my weight management class

Wednesday - Boot camp. WOW. The instructor started the class with a warning that it would be challenging, and it was! We did our regular running route then had 7 stations to do - three times! There were jumping jacks, prisoner squats, crunches, a few free-weight stations and burpies, flutter kicks and planks. It was GREAT!


Thursday - I met up with my friend Dawn to go for a good walk. I jogged to our meeting place (approximately 1km) and then we walked for 75 minutes at a nice strong pace. Then I ran home after we finished. I think my jog home was about 2.1 KM.


Friday - I am busy trying to study for my French test tomorrow - and had planned to meet up with a friend, but she got a better offer - so, we are post poning for next week!


Saturday I am planning to do my cadio blast workout and Sunday I have my soccer game.

So, each day I am working hard to realize my new goals.

Fitness Friday - Week 2

Right now I am focusing on 3 key things in regards to my fitness and workout routine:

1. Accumulate
2. Consistency
3. Variety

By "accumulate" I am referring to finding ways to incorporate more physical activity into my daily life. Do not get me wrong, looking after 3 kiddies all day keeps me on my toes - but I am trying to increase my activity during daily chores or activities. Every bit helps - so, why take the easy way out when you can work out!?!?!?!?

Some of the things I am doing include taking the stairs at work and walking more. I work on the fourth floor and park two floors underground - so, each day I am doing between 8-12 sets of stairs (I am spooked to climb the 4 flights at 4AM in my old building!) I am also trying to spread my household tasks - for example, instead of taking the laundry, frozen food for dinner and whatever else I can carry in one trip, I make it into two or three trips.

They say that taking 10K steps a day is an indicator that you are leading a fairly active lifestyle. I am trying to hit that mark every day - and that is not counting my running or walking activities.

In terms of consistency, I am trying to work out every day. I am trying to make it a habit. I have even gone so far as to marking it on our family calender. An extra bonus is that David sees my activity plan is able to encourage me and to ensure he is home to relieve me from my "family duties" so I can get some exercise.

Right now, I am doing my activity at dinner time, since I am not eating food. I am a bit worried this will cause a problem when I do transition back to regular meals I can share with the family. But I am sure David and I will work it all out.

Getting up at 3AM, working, coming home, caring for the kids and daily life can get stressful, and more and more I am looking forward to that me time at 630PM. Plus, I am crawling into bed feeling good about my workout.

Variety is also important. I do not want to get bored with my workout routine. Also, I want to make it more of a social event too - me time with friends - could it get better than that??? I have one good friend I have started jogging with, one good friend I meet up with at boot camp and another good friend I join for a weekly walk. Plus I have my indoor soccer team.

Another aspect of variety is the fact that I try to get both cardio and weight training into my routine. I was a bit disheartened to learn last weigh-in that I have actually lost a pound of lean muscle mass. Weight training will ensure I loose fat mass and not lean muscle. I am therefore increasing my weight training.

So, here is my weekly fitness log. I have had a great workout week. And have a few aches and pains to prove it!

Monday - Started a weekly run date with my friend Jo. We are loosely following The Running Room Program. We walked a minute and ran a minute for 3.8KM. Add this to the fact I walked to our meeting place, which is 1.7 KM from my house!


Tuesday - Turbo Jam Workout Video - I love the beat!


Wednesday - Boot Camp - This week we did a circuit of __ stations, the time spent at each station varied, but it averaged between 2-4 minutes - the instructor pushed everyone until we were all doing out station properly!

1. 3 laps warm up run that includes a long ramp and a long set of stairs
2. Power Squats
3. Sit Ups - legs at 90 degree on wall and sit up bringing a weighted ball up over your head and as high as you could go to the wall
4. Push Ups
5. Triceps with hand weights
6. Side Power Kicks with deep lunge - KILLERS!
7. Flutter kicks
8. Shoulder presses with weights
9. REPEAT!!!!!
10. DIE and CRAWL home!

Thursday - Regular walk with my friend Dawn We chat and walk at a fairly good pace. I want to clock out our regular route, but I would guess it is just over 8KM.


Friday - I bought a set of resistance bands and plan on doing an upper body workout


Saturday - not much exercise planned, but I will walk to my French Class - about a 3km round trip and I always take the stairs to my 4th floor classroom.


Sunday - Soccer game - I am hoping we have fewer subs and I can get lots of playing time. After the game I have been challenging myself with a light jog around the dome. This is week 3 and I hope to make it 3 laps!

So, that is my weekly commitment to leading an active lifestyle. How about you? Any suggestions or ideas you can share with me to help me along?

Next Friday I will write about commitment and goal setting - and I have a surprise!!!

Also - look for a new Friday Fitness section and a Menu Monday section - coming soon!

Hey! Have you voted for me yet??? I have been nominated for BEST BLOG and BEST FAMILY BLOG for the Canadian Blogging Awards - today is the last day to vote!

Finally - only 2 more posts till I succeed at the NaBloPoMo challenge!!

Friday Fitness - Investing in You

OHMommy over at Classychaos got me thinking.

Wednesday she wrote a post about Investing in You. Now, Oh Mommy is no ordinary blogger...she is super-duper, beyond belief cool, all inspiring, high-heel-boot-dancing sexy-mama.

Her posts are always informative, thought-provoking, funny and filled with love for her wonderful family. I look forward to her posts and I know you will like them too.

On Wednesday she posted a cool photo of the results of her 12 week boot camp sessions and she ended with the following line:

"It has been a while since I invested in myself, my mental well being, and my physical health. It feels good.I encourage you to invest in yourself too. It is so easy to lose track of yourself, especially as a mother constantly putting yourself before your children. But, if Mama ain't happy no one is happy. Right?"

OHMommy, you could not be any more right. I became a victim of this phenomena of loosing myself while becoming a mother. I became obesely overweight, tired, lazy and sad. I was not happy, and it was starting to show in my patience and parenting style.

But I took action - I had to take action.

I am super proud of my 42 pound weight loss in the last 11 weeks. I have worked hard. I have stuck to my doctor-monitored plan. I have committed. I have succeeded. But I still have a long way to go. I have embraced a new, healthy lifestyle and will continue to invest in me.

As I have been shedding the pounds I have been very committed to increasing the frequency, duration and intensity of my exercise program. I thought perhaps I would start a weekly post called Friday Fitness. This will help me monitor, celebrate and brag about my progress - but it will also become a forum for me to discuss issues, set-backs and challenges.

Here is how I have invested in myself this week:

Monday - Interval running/walking - I am loosely following The Running Room Program and am at 3 min running and 1 minute walking times 5.

Tuesday - Instead of driving for an errand, I jogged (and walked) the 4 KM route.

Wednesday - Boot Camp at Community Centre Gym - My awesome friends Heidi and Dawn are also enduring this pain with me! Awesome motivator to go spend time with my great friends! Man, was it a good workout - the instructor indicated we burned around 500 calories.

Thursday - 90 minute walk with my wonderful friend Dawn (Plus, I spent over an hour racking the leaves in the front yard!)

Friday - Turbo Jam Workout Video - this program ROCKS!

Saturday - I am planning on walking to my French class and hope to go for an interval run with my hubby (oh, I have missed doing that - it has been 5 years!)

Sunday - I have my second indoor soccer game and plan on running my butt off - and scoring a goal!

OK. The wonderfully classy OhMommy asked it of her readers, and now, I ask it of my readers: what are you doing to invest in you?

Oh, OhMommy has a amazing give-away on her blog. GO check it out if you like - but please note that the draw is fixed, and I am going to win these AMAZING Sexy snowbunny" boots from YOU by crocs. ($220 us value). So, basically, there is really no point of you going HERE to have a chance of winning.