ashleyd /

My July Training Plan

This morning my alarm went off at 5:25 AM. Waking up this early after a wonderfully, long weekend was not easy. I was groggy and wanted to push the snooze button. Why had I committed to meeting a friend at 6 AM after a holiday weekend? Am I a masochist? No, I am merely a girl who is ready for a plan. Inspired by my friends who are kicking off their Fall marathon training, I decided last week that after months of not having a true training plan, it was time to kick things into gear. My body is healed and craving the challenge and my mind really enjoys having a plan and knowing what is on deck for the week.

Sometimes a girl needs a plan

Instead of committing or creating a multiple month plan, I am taking this one month at a time, especially since I’m just coming off injury.  This plan, similar to my previous plans, includes a combination of running, yoga and strength training. In fact, it is very similar to my September training plan as I loved the energy and results I felt during that month of half marathon training. I was pairing running with Bar Method classes which helped me lengthen and tone my muscles while the running helped me get in half marathon shape.

Running

  • Three runs per week, including

Bar Method

  • Eight to ten classes this month, averaging two to three classes per week

Other

  • Yoga, spinning/cycle, swimming or other strength

I have found that I can do Bar Method and a cross training workout on the same day but I do not want to do Bar Method on the same day as a run. Most weeks, this workout combination will average six to seven workouts but also allows the flexibility to do things such as bike with Bo, try new classes on ClassPass or join a friend for a Soul Cycle or yoga date after work. Also keep in mind that Bar Method is an effective yet low-impact workout.  I chose Bar Method as my primary strength training this month is due to the proximity to our apartment, its availability on ClassPass (<–Save $20 on ClassPass with this link) and the positive effects it has on my body and running.

Bar Method pic

Tank – Crops  (color sold out online but on sale in some stores) – Sandals

So, with that in mind, here is how July has gone thus far:

July 1 – Bar Method Brooklyn class

July 2 – 4.5 mile run with Lululemon Run Club

July 3 – Rest day

July 4 – Bar Method Brooklyn class

July 5 – Bar Method Brooklyn class

Your Turn: Are you training for anything right now? If so, what does your plan look like? 

 

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ashleyd /

FOOD & WORKOUT JOURNAL – MAY WEEK 4

Hello, hello! I hope you guys are having a great day.

As promised, I want to share my food and workouts with you as part of my renewed focus on my health and well being. Just a reminder, I find that tracking my food and workouts as well as sharing them with you on the blog helps hold me accountable. I am not counting calories or points this time around, just focusing on eating primarily healthy, natural foods. When it comes to workouts, keep in mind that I am currently recovering from a strained hamstring and bruised cuboid which have limited my workouts.  Luckily, last week was the final week of low-impact workouts and now I have the all clear from my doctor and physical therapists to ease back into running and high intensity workouts!

Week two was another great week and I’m now down 5 pounds total so far (3 pound week 1 and 2 pounds week 2).  I am tracking my workouts daily, but only tracking my food Monday morning through Friday afternoon. While it may not work for everyone, I find that allowing myself the freedom and flexibility to enjoy on the weekends helps me. I am also limiting alcohol to Friday and Saturday, with a goal to have no more than five glasses during the course of the weekend.  You will also see that I am a creature of habit. This week my dinners were a bit more random due to our schedule but overall it was nice to go into the weekend looking forward to wine and delicious meals versus feeling bloated and off-track from the week. I wasn’t working from home most days last week so my lunches were primarily eaten on-the-go.

IMG_2151

  • Monday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, strawberries, chia seeds and flax seeds
    • Lunch: Salad (spinach, grilled chicken, egg whites, celery, tomatoes, carrots, red peppers, salt, pepper, olive oil, lemon, and red wine vinegar)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon), 1 cups Puffins
    • Dinner: Grilled swordfish, grilled corn and tomato salad and grilled asparagus
    • Water: 10 glasses
  • Tuesday
    • Breakfast:Skim latte, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, 1/2 c strawberries, chia seeds and flax seeds
    • Lunch: Salad (spinach, 1 egg + 1 egg white, tomatoes, cucumbers, peppers, onions, balsamic)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon)
    • Dinner: Grilled garlic and lemon boneless, skinless chicken thighs, grilled asparagus, side salad
    • Snack: 1/2 c Puffins + 10 chocolate chips
    • Water: 10 glasses
  • Wednesday
    • Breakfast: Iced coffee, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad (romaine, 1/4 avocado, grilled chicken, tomatoes, red onion, peppers, hummus, lemon juice) and Health-Ade Kombucha
    • Snack: orange + 1 serving almonds, unsweetened iced green tea
    • Dinner: Homemade grilled chicken sandwich with letuce, tomato, pickles, barbecue sauce served with  grilled asparagus and 2 pickles on side
    • Water: 8 glasses
  • Thursday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from NYC deli (Spinach, grilled chicken, edamame, tomato, carrots, cucumber, celery, green peppers, salt, pepper, olive oil & balsamic)
    • Snack(s): orange + 1 serving almonds
    • Dinner: A few shared appetizers, Veggie burger + 2 pickles and a Brooklyn Summer Ale enjoyed outside with friends
    • Water: 11 glasses
  • Friday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from NYC deli (romaine, red onions, red peppers, green peppers, tomatoes, grilled chicken, feta, lemon juice, olive oil, red wine vinegar)
    • Snack: apple and almonds in car, unsweetened iced green tea
    • Water: 11 glasses

FullSizeRenderWorkouts

  • Monday – Row House Chelsea
  • Tuesday – Mixed Level Bar Method at Bar Method Brooklyn
  • Wednesday –  Row House Chelsea
  • Thursday – Mixed Level Bar Method at Bar Method Brooklyn followed by physical therapy
  • Friday – rest day
  • Saturday – 2 mile run followed by squats, push-ups and planks
  • Sunday – 2 hours kayaking on the Batten Kill River

So there you have it! After two week I’m down five pounds and hope to lose one pound per week, on average, until I am back at my healthy weight and my Summer clothes fit again.

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Food & Workout Journal – May Week 3

Happy Sunday guys!

As promised, I want to share my food and workouts with you as part of my renewed focus on my health and well being. Similar to my weight loss journey with Weight Watchers back in 2005, I find that tracking my food and workouts as well as sharing them with you on the blog helps hold me accountable. I am not counting calories or points this time around, just focusing on eating primarily healthy, natural foods. When it comes to workouts, keep in mind that I am currently recovering from a strained hamstring and bruised cuboid which have limited my workouts. In the coming weeks there will be a more high intensity workouts and running but for right now, I’m listening to my body and doing what feels good.

I am tracking my workouts daily but only tracking my food Monday morning through Friday afternoon. While it may not work for everyone, I find that allowing myself the freedom and flexibility to enjoy on the weekends helps me. I am also limiting alcohol to Friday and Saturday, with a goal to have no more than five glasses during the course of the weekend.  You will also see that I am a creature of habit.  This week I had the same breakfast most mornings and almost an identical lunch. Keep in mind that I work from home most days and therefore I try to buy enough salad ingredients to make a week’s worth of salads. Sometimes the salad varies based on leftovers in the refrigerator but I try to keep the base the same.

at home lunch
Food

  • Monday
    • Breakfast: Unsweetened iced green tea, banana and Starbucks perfect oatmeal
    • Lunch: Salad (spinach, grilled chicken, egg whites, celery, tomatoes, carrots, red peppers, salt, pepper, olive oil, lemon, and red wine vinegar)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon), 2 cups natural popcorn
    • Dinner: Healthy Mexican Grilled Shrimp Salad
    • Water: 9 glasses
  • Tuesday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad (spinach, 1 egg + 1 egg white, tomatoes, cucumbers, peppers, onions, balsamic)
    • Snack(s): Apple with almond butter drizzle (~ 1 tablespoon), 2 cups natural popcorn
    • Dinner:Healthy Mexican Grilled Shrimp Salad
    • Water: 10 glasses
  • Wednesday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from Potbelly (Spinach, hummus, tomatoes, grilled chicken, cucumber, egg white, avocado, dressing on side)
    • Snack: orange + 1 serving almonds, unsweetened iced green tea
    • Dinner: Salmon, roasted broccoli and fennel & kale salad from Little Beet
    • Water: 8 glasses
  • Thursday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Salad from NYC deli (Spinach, grilled chicken, edamame, tomato, carrots, cucumber, celery, green peppers, salt, pepper, olive oil & balsamic)
    • Snack(s): orange + 1 serving almonds, 1/2 serving popcorn (without butter) at Lincoln Center during King and I
    • Dinner: Homemade Greek salad (romaine lettuce, tomatoes, cucumbers, red onions, red peppers, feta, chicken, olive oil, red wine vinegar, lemon juice)
    • Water: 11 glasses
  • Friday
    • Breakfast: Coffee w Unsweetened Almond Milk, Fage 2% yogurt, 1/4 cup Purely Elizabeth granola, 1/2 banana, chia seeds and flax seeds
    • Lunch: Refrigerator leftovers salad (spinach, tomatoes, cucumbers, peppers, 1/4 avocado, onions, 1 egg + 1 egg white, balsamic
    • Snack: orange + 1 serving almonds, green tea
    • Water: 7 glasses
    • bar method

Workouts

So there you have it! After the first week I’m down three pounds and hope to lose one pound per week, on average, until I am back at my healthy weight and my Summer clothes fit again.

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