Stage 11

Since when is it MONDAY?!? Apparently not having a job or any way of distinguishing my days of the week is totally screwing with me.

Anyway, like I said... I've skipped a couple stages and hopped around. I'm on Stage 11 now, I did Stage 10 last week... this means there is one week left in my training to become a full fledge landy and then I'll start on my 1/2 marathon training, which I'll totes document for y'all! I can tell... you're all VERY excited to hear about my bumps and bruises along the way. As am I, as am I.

Stage 11

Walk 2 min. Run 14 min.

Walk 1 min. Run 14 min.

End 3 min walk.

Then roll over and die.

(just kidding on that last one)

This weeks sexy tracks are...

- Party Rock Anthem by LMFAO

- Last Friday Night (T.G.I.F.) by Katy Perry

- Where Them Girls At by David Guetta

(featuring my girl, Nicki Minaj)

- I'm A Slave 4U by Britney Spears

(this song is ALWAYS on my playlists... watch the music video and it'll be your inspiration for freaking sexy oily abs like hers. Plus it's my theme song, so gotta love!)

Stage 8

Today, I start with Stage 8... I am guessing that I could skip this stage and the next one... but I think I should stick to the program and really work on building up my endurance. I'd hate to burn out because I didn't train properly. That would be NO BUENO!

Stage 8

Walk 2 min. Run 9 min.

Repeat sequence one more time

Walk 2 min. Run 8 min.

End 3 min walk

Blast You Internet Gods!!!

Sorry I've been a lame blogger, 1. I'm still new to this, 2. I have LOTS to say with several posts in the works but just not sure how to really finish them and 3... it totally sucks when the internet is being flaky like the crap-tastic roommate you had in college.

"I'm NEVER late for our very important dates!" .right.

This week, I have moved onto Stage 7! What what!? It's my FAVORITE stage so far!

Stage 7

Walk 2 min. Run 8 min.

Repeat sequence 2 more times

End with 3 min. walk

I'm loving this stage because it's more straight running with only 120 seconds in between running segments. I' starting to actually feel like a runner! I did this stage yesterday, I love my Monday workouts because I {usually} try to take Sunday off (unless it's uber beautiful outside so therefore I MUST hike or something) so when I get to my Monday workouts I feel AMAZING. Safe to say, yesterday's workout was phenomenal.

WOW

I am a morning person. I'm that annoying type that's really REALLY talkative and perky in the morning. When Rachel has to interact with me in the earlyness of the morning she often says to me "no more talkie-talk," which means "Heather, shut up, you're annoying." You'd think that with my morning-person thing that I'd be able to exercise in the morning.... oh how wrong was I!

I am doing a 24-hour babysitting gig for a family I used to nanny for and I figured that I should get my workout done this morning (8am) so that I can get everything else I need to do done before I head off for the day. I ssssuuuccckkkkeeedddd. I have always been an evening-ish (5pm) workout person, taking workout classes around the late afternoon when I got done with classes or going to the gym and either doing the treadmill or swimming. I always had early morning classes at school so I usually waited to go to the gym to do my workout. My attempt to do an a morning workout was {really} an exercise in futility. The run didn't happen, so I just walked at a brisk pace for 60 min at a slight incline. Whatever, I'm happy with that. I'll just have to get my last Stage 6 run in tomorrow... here's hoping that works!

On to Stage 6

On to the next one! (speaking of "On to the Next One" -- GREAT running song by Jay-z!) I did 6 days, last week, in stead of just the 4 and I'm happy I did! I am feeling very confident with Stage 5 and feel ready to move onto Stage 6. I started Stage 6 yesterday, which looks like this...

Stage 6

Walk 3 min. Run 7 min.

Repeat sequence 2 more times

End with 3 min. walk

I think Stage 6 is my favorite, thus far. It's more running and I'm surprised how well I'm doing... I keep thinking that one of these stage is going to stump me and I'll have to repeat it but nope. I am moving right along with the stages and it's going great! I am feeling, really and TRULY,

more confident with my running. It's interesting... I think I've had it in me all along to do what I'm

training to do but I think we let our minds have way too much control and convince us that we can't and that we need to stop.

So true, Jillian, so true. *side note: She terrifies me but I LOVE her at the same time! She can come kick my butt any day!*

Stage 4 Complete

On to the next one!!! Each stage requires completing 3 or 4 (preferably 4) runs in a week. Run Your Butt Off states that the runs should be broken up throughout the week, ex: Mon - run, Wed - run, (break Tues and Thurs), Fri - run, and Sat - run, (then break again Sun). I did the 4 runs straight through the week (Mon-Thurs), but that's because I'm a pretty active person and usually exercise 6 days of the week and taking one day off (usually Sunday). I plan on continuing with Stage 4 for the rest of the week, but I've technically completed Stage 4 and I'm ready to move onto Stage 5 Monday!! WOO! Let's kick some butt!!!

I thought I would add the previous stages in case anyone wanted them so they could start from the beginning! Again, I only jumped ahead in the stages because I am more active than the first few stages asked for, so start wherever you feel is best! I HIGHLY recommend purchasing this book! I've set-up a link on my "Favorite Reads" tab to Amazon, where you can find the book for about $12. It's definitely worth the money! Along with the stages, there are tips and tricks and recipes! It's great stuff!!!

I hiked Mt. Pisgah with my sister, Rachel. It was beautiful and sunny! We are supposed to hit a high of 82 today, YAY for sunshine! When I got home I decided to give Stage 5 a try, just to see what I'd be up against this coming week. Totally handled it! By the 3rd round I was thinking "ok... when is this over... I'm done here!" But I got it done and I'm totally going to be able to handle it this week! I'm moving right along. Woot woot.

Okay, so here are the stages up to Stage 4... Oh and when they say "run," you're not kicking up the speed to a sprint, your run should be no faster than your walk. On a treadmill, I'll walk at 3.7mph, then go up 4.0mph for the "run." Some people speed walk at that speed, but I'm easing myself into this and that's what will make it stick. If were running my guts out at 5.0 or 5.5, I wouldn't be able to make it through a single set. So, when I say "run," I really mean "slog" (slow-jog) but it's all about personal improvement! I'm already doing 10x better than I thought I ever would with running!

Stage 1

Build up to 30 min of nonstop walking

Stage 2

Walk for 4 min. Run for 1 min.

Repeat sequence 4 more times

End with 3 min walking

Stage 3

Walk for 4 min. Run for 2 min.

Repeat sequence 4 more times

End with 3 min walking

Stage 4

Walk for 3 min. Run for 3 min.

Repeat sequence 4 more times

End with 3 min walking

What are your favorite cross-training exercises?

- I LOVE swimming and hiking! I like to switch up my workout routine by throwing these in now and then, and I like to add a run/slog to the days where I feel super excellent!

I'm a Real Girl!

It occurred to me that I may be misleading you all... I am a real girl! I'm not an athlete, I didn't run track in high school, I am not a tiny twig... no offense intended to the women out there that could kick my bootay in a running contest, I'm just trying to be honest about who I am and what I'm trying to accomplish. I can't run a 10 min mile... I couldn't even if my life depended on it.

This is me in a swimsuit!!

I'm improving my health because I want to live to be 100 years old because I'm too amazing to be taken off this earth earlier than needed. I LOVE to play! I want to play to the best of my ability. I want to be able to hike, run, dance, swim, everything and anything FOREVER! Muahahahaha (*devilish laugh*).

I eat food. I love cooking and baking! My motto: Everything in moderation! I don't deprive myself of anything. If I want an Uh-Oh! Oreo, I'm going to eat one, maybe two... but I'm not going to tell myself that I can't have even just one and then eat an entire sleeve in one sitting 3 days later. In order to lose weight I do things the right way, I'm healthy about my weightloss and realistic. I don't partake in crazy fad crash diets, no way... no how. If weight comes off too quick, it's going to come back just as quick because no lesson has been learned. Losing weight isn't just about being able to fit into those skinny jeans (although that doesn't hurt), it's about learning to be HEALTHY! You have to make positive modifications to your lifestyle. It's unrealistic to think that you'll continue taking Hydroxycut or stick to some insane diet for the rest of your life. You need to create good habits that will STICK! To lose weight I make sure that I'm caloric output is greater than my caloric input, but I don't do that by starving myself and exercising my guts out. No way!! I make sure I eat healthy balanced meals, do weight training, and getting in my cardio exercise everyday.

I have fun! I do the things that I love! Like yoga (oh my gosh so relaxing and amazing), Zumba (ssssooo funny, I'm a white girl trying to pretend I have Latina hip skills, ha!), hiking (I love being outside and in the sun), and swimming (I'm a fish, I'd give up everything in this world if a surgery came out that I could have gills). I also cook and bake the things that I want to! I love baking and cooking for my friends and family, and I'm pretty good at it. I enjoy eating what I make, but I don't eat the entire sheet of cookies... what have we learned? Everything in moderation... so I'll have one, maybe two, and I stop there.

I'm a real girl with goals. I'm not perfect, I mess up every now and then, but I don't beat myself up for it! I get back to my routine and I continue to improve. Don't deprive yourself, it won't make you happy. Learn good habits, learn to love being active and healthy! That will stick because it's making you happy, I promise! A disgusting miracle weightloss powder in my water bottle is going to gross me out and make me miserable, but eating foods I love (with some modifications) and burning calories the way I want to are great ways to improve my health and increase my level of activity!

Tell me what you enjoy! What are your favorite balanced meals? What activities do you love to engage in!? Share!!!

Mini Happy Dance

I know way too many people who are obsessed with their weight and the number that shows up on the scale everyday, they really do weigh themselves... everyday. If you are one of those people, STOP! You are just going to drive yourself crazy and it's not healthy -- if you want to obsess about something, may I suggest joining the throngs and start catching up with the Kardashians, I hear they're good entertainment. OMG did you hear that Kim is engaged and has a 20.5-carat ring!? See... it's easy. Stop checking the scale everyday and start obsessing about something else.

Don't get me wrong, caring about your health is great! I am no trained professional and I don't have a license to give advice, but I can share what's working for me and maybe you'll find a variation that works for you too.** I just know that obsessing about a number on a scale everyday isn't going to do you any good; mentally, emotionally, or physically. There are so many different indicators of improvement, benefits, and weightloss. You may notice that your favorite pair of jeans are fitting a little looser because you are losing inches. You may notice that your knees aren't hurting as much because as you losing weight that was weighing down on your joints. You may notice improved endurance. Keep track of this little victories and celebrate them!

Instead of worrying about the number on the scale everyday, pick a day of the week (like Tuesday) and a time of the day (preferably just after waking up, going to the bathroom and before eating breakfast) and record your weight in a calendar or planner. That's what I do, and it works really well for me! I was out and about yesterday because we have family in town, but I weighed myself this morning and I'm down 2 lbs since last week. Woo! Happy dance time!!!

The number on the scale isn't always the best indicator of improvement because as you exercise more, you gain muscle and as we all know... muscle weighs more than fat. It may seem like the scale is lying to you at times, you may become discouraged and give up too soon! If you need to have proof that you're getting results may I suggest taking a flexible sewing tape measure and measure your waist, chest, hips, and thighs. Inches will be coming off as you increase your level of activity. Inches don't lie... but a number on a scale definitely can!

All-in-all, take care of you! Be healthy, fit and happy. Being active is fun and improving your health is a commendable goal! Learn to love yourself for you, and don't let a number be the determining factor of your self-worth.

** Disclaimer: Always consult with your physician. Again, I'm just writing about what's working for me!

Step to the Beat...

I love music; from classical to contemporary to alternative to rock. I love music. Music expresses the feelings my soul can't put into words, so it's only natural that I have music playing... ALL the time! A kick ass playlist is a necessity to my workouts, I feel incomplete without my iPod and a killer new On-The-Go list. When people look through the playlists on my iPod they are shocked to see that I have over 70 On-The-Go lists... what can I say, other than the fact that I LOVE music. So I thought I'd share with you this weeks favorite workout songs and maybe they'll inspire you to get up and bust a move-

• Blow - Ke$ha
• Super Bass - Nicki Minaj
• Gettin' Over You (feat. Fergie & LMFAO) - David Guetta
• The Edge of Glory - Lady GaGa
• Like A G6 - Far East Movement
• Born This Way - Lady GaGa
• Get Buck In Here - DJ Felli Fel
• Yeah 3X - Chris Brown
• Youth of the Nation - P.O.D.
• Double Vision - 3OH!3

That should get you started! Music is my life, so I'll periodically add more lists on here!! Happy exercising, dancing, partying, bedroom rock-outs, whatever your fancy!

Run Your Butt Off... Let the Games Begin

I am a fairly active individual. I love swimming, yoga, Zumba (the funnest workout I have ever done), dancing, hiking, and all around, playing! I'm a pretty energetic person - I LOVE to move. It's fun to get out and sweat, and my day just doesn't feel complete without a little ass kicking! There is an exception to my love of being active... I am a pretty lame runner, like I suck. I am "water" not "land." I've been a swimmer since I was little squish, they threw me in a pool when I was 2 and I never wanted to get out again. I'm pretty uncoordinated when it comes to land-sports like basketball. If you'd like to see a youtube video hit a 100,000 views in one day, try to get a video of me attempting to dribble a ball and run at the same time -- oh then trying to shoot the ball into a basket, it's solid entertainment.

My favorite family tradition is the Thanksgiving Day "Turkey Stuffer" 5k race that we wake up at the BCOD (butt-crack-of-dawn) for and run 3.1 miles. After the race finishes at the Willamalane Swim Center, the pool lets the racers and their families swim for free for a few hours! So we run, then swim... then we go home and play football and make a delish feast! Then we eat turkey and within a couple hours the Tryptophan takes it's effect and we pass the hell out! It's the best way to spend the day and I can't imagine my Thanksgiving any other way. The point of bringing up the Turkey Stuffer is that I don't run it, I walk it with a friend or two, and I'd like to be able to run it. I can run, but it's just not very pretty and I want to know how to be better!

I thoroughly enjoy working out and playing but I don't always have all the time in the world and for a workout, there is no quicker calorie burn than running. Seriously, it's been proven. With running you get the most bang for your buck, about 100 calories/mile, in fact. I want running to be a workout option for me, and I would love to add it into my daily activities. "Run Your Butt Off" is a book produced by the editors of "Runner's World," and it's a book on how to start running and lose weight. It breaks down running into 12 stages, and these stages can be completed at the rate that you see fit, you could complete them in 12 weeks, 3 months, 6 months, whatever. I love it so far! I skipped the first few stages just because my level of activity is higher than the book starts off with. It eases the reader into running, I'll show you an example of one of the stages... I can do a more complete description of the stages another time.

Stage 4

Walk for 3 minutes. Run for 3 minutes.

Repeat that sequence four more times.

End with 3 minutes of walking.

Total workout time: 33 minutes, 15 of which are running.

Do this workout at least 3 or 4 times in a week

before moving onto the next stage.

As you can see, it's not too bad! It's a short workout, the stages are never longer than about 35 minutes, and they increase the amount of running as the stages progress until you're running for 3o minutes straight! I'm currently working on Stage 4 this week, I did my first one yesterday, and it went great! I could totally handle the 3 minute sections of running, I probably could have skipped a few more stages but I wanted to ease myself into this and prove to myself, my body, and my mind, that I am capable of doing this! These aren't the only workouts I'll be doing; I try to hike Mt. Pisgah, or some other intense activity everyday, and that will help my running get better quicker! I'll also be shedding weight along the way, which is one of the main objectives. I'm not trying to be some skinny-mini, but I want to improve my running and my increase my activity level, and losing weight along the way is a fun perk!

This blog isn't just a health and fitness blog, but I will be writing about my journey through "Run Your Butt Off" and how it's going. I'm a very self-motivated individual and it's fun to write about my experiences, I hope you can enjoy the perspective and laugh with me along the way! If you feel like joining me, let me know! I'll post the stages and we can be running rock stars!