Tag Archives: Run

21 Day Sugar Detox Day 4 and a Treadmill Workout

Four days down, 17 to go!  To be honest the 21 Day Sugar Detox hasn’t been too, too bad so far.  Because I already eat a primal diet during the week, there wasn’t too drastic of a change for me.  The biggest changes this week have been removing cottage cheese, berries, chocolate, and ketchup from my diet.

Day 2 and 4 have been the harder days.  I feel like my energy level is low and I’ve been a little hungry during the day at work.  I think one of the hardest parts has been changing my habits because I stay pretty consistent during the week (I eat my lunch and snack at the same times every day).  Oh, and I really miss GUM!  It’s such a small thing but I always pop gum in after I eat or if I get a little hungry.  It’s probably a good thing that I am breaking this habit!

My meals all week have consisted of:

  • Morning Snack: Cinilla Nut Mix from the 21 Day Sugar Detox book
  • Lunch: Mexi Meatloaf from the 21 Day Sugar Detox book
  • Afternoon Snack: I’ve switched between green apple, avocado, or a banana coconut shake
  • Dinner: Leftover Balsamic Braised Beef or my Omelet

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This was me while cooking dinner after the gym.  I was too hungry to wait so had a few carrots! 🙂

Plans for the weekend:

So I think the weekdays are going to be pretty much a breeze for me.  It’s not too different from how I eat already.  What IS going to be hard are the three weekends during these 21 days.  Although I follow a primal diet I pretty much follow the 80/20 rule and indulge a bit on the weekend.  Not having sweet potato fries, or cheese, or wine, or beer….ahh this will definitely challenge me! I am looking forward to making some more recipes though!

My workout tonight:

Because I completely failed at getting up and running this morning (I pressed snooze 7 times!) I decided to go to the gym tonight.  In order to keep the gym fun, fresh, and something to look forward to I like to switch things up.  I did a new Treadmill interval run tonight that I kind of just came up with on the spot. Sometimes I do exercises on the best non slip yoga mat I recently bought.

This is a 20 minute run that gets you to about 1.9 miles.  If you run at 6 for an extra minute on either side you will easily hit 2 miles!  I was so winded for some reason during this run, but it was well worth it!

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This is the first time I tried out PicMonkey!  It’s a really cool site that allows you to make awesome pictures with text, etc.  I’ve always seen Tina from Carrots n Cake use them so asked her for the tip!

Has anyone else been feeling sluggish this week?  Especially those on the 21 DSD?

 

Staying Healthy When Life Happens

I’ve had a tough week.  We all have those weeks, when life just happens.  We all know that routines are comforting, they help you stay on track and stick to the plan, which ultimately is the first step to a healthy lifestyle.  Unfortunately, life throws you some curveballs every once in a while.

Maybe you got some bad news at work, your child is sick, you had a fight with your loved one, or you lost someone close to you.  Whatever it is, things happen that can affect our state of mind, which in turn will affect our physical state.

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Here are some tips on staying healthy when life happens:

Control the controllables.  If you’re taken away from your gym or yoga studio or regular place of exercise, use your two legs and get up and move.  Even if it’s just for 15 minutes.  That’s why I love running and yoga.  You can do it anywhere!  Any type of physical activity releases endorphins which naturally makes you feel better.

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Snack often.  Don’t starve yourself if healthy foods are not around.  You will end up pigging out on all the bad stuff that is available.  Try to grab some on the go healthy snacks that will fuel your body.

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Wake up early.  Early mornings are the best time to get some physical activity in when you don’t have the time.  Get up 30 minutes before everyone else and go for a jog, take a walk, or do some sit ups in your bedroom.  I found a great website that emails you an exercise every day that requires only YOU.  No props, gyms, or machines are needed.  It’s called Bodeefit.

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Stay hydrated.  I literally never leave the house without my Camelbak water bottle.  I call it my “adult bottle.”  People might think it’s weird but I don’t mind.  Staying hydrated is huge when your body is run down emotionally or physically.  If you don’t drink enough water your mind will trick you into thinking you need something else when in reality you just need some H2o!

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Realize no one is perfect.  There is not a human being out there who eats perfectly all the time or exercises consistently 365 days a year.  It’s okay to let go, get off track, or indulge.  It might seem like you are being unhealthy, but you know what…sometimes it’s healthy for the soul. The best thing about straying off your routine is you can turn around and get right back on track in the blink of an eye because it’s something YOU control.

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Monday Workout – Back At It

I made it through Monday!  It actually was a pretty good day.  The best part of my Monday  was getting back to the gym.  I haven’t been in a couple of weeks because of my vacation.  Before and after my trip I was just rotating between yoga and running, so getting a Crossfit workout in felt awesome!  I warmed up with a 2 mile interval run, did some stretching, and finished off with a short, intense, but well-rounded Crossfit workout.

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2 Mile Interval Run

Minutes 1:00 – 300: Walk on speed of 4

Minutes 3:00 – 5:00: Run on speed of 6

Minutes 5:00 – 6:00: Run on speed of 7

Minutes 6:00 – 8:00: Run on speed of 6.5

Minutes 8:00 – 9:00: Run on speed of 7.5

Minutes 9:00 – 11:00: Run on speed of 7

Minutes 11:00 – 12:00: Run on speed of 8

Minutes 12:00 – 14:00: Run on speed 6.5

Minutes 14:00 – 15:00: Run on speed 7.5

Minutes 15:00 – 17:00: Run on speed 6

Minutes 17:00 – 18:00: Run on speed 7

Minutes 18:00 – 20:00: Walk on speed 4

I then did some stretching on the mats before I started my Crossfit workout.  I decided on this particular workout because it was a quick hitter but intense workout – the train hard get fit one.  Also, since I haven’t done any strength training in a couple of weeks I wanted a well-rounded one.  This workout focused on both upper and lower body.

Here is the workout as posted:

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And here is how I modified it for myself:

40 pound shoulder press, 10 reps

40 pound overhead squat, 15 reps

40 pound push press, 15 reps

40 pound front squat, 20 reps

40 pound push jerk, 20 reps

40 pound back squat, 25 reps

This workout took me just under 10 minutes but it definitely kicked my butt!  My arms and legs are still shaking a few hours later!

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Here is what the rest of my week will look like for workouts:

Tuesday: Morning Yoga

Wednesday: Morning Run

Thursday: Morning Yoga

Friday: Off 

Saturday: Gym / Crossfit Workout

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