Goals for the first 1/4 of the 20 Week Challenge

And we are off!!

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Sunday night ‘Team Pumped’ had our meet and greet. Kate made us some cool diaries to keep track of all the information we need.

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 I thought a really awesome idea she added in this year was making us write down all our goals every week – keeping them fresh in our minds will only help us smash them!!

It was really fantastic to see a whole heap of people who are new to the 20 Week Challenge, there are a few I hadn’t met before and that means lots of people to get to know during the challenge!

I have a full on 20 weeks ahead of me… My 5 week goals are as follows:
# Complete 500km distance (walking/running/cycling)
# Complete 1250 of each exercise (press ups/burpees/dips/lunges/squat jumps/ABS)
# Complete 50mins of planking
# Complete my first half marathon
# Lose 4.3kg (we like to call this donating – when you ‘lose’ your keys you want to find them, you don’t want to find lost weight!!)
# Daily: Post to my Facebook page & list two things I’m grateful in my diary

Holy moly that list looks scary. Let’s say I like to jump into things??

Day 1:
My freshly cleared gym area was awesome this morning; I got through 50 of each of the above exercises. (Also helped my tick off today’s Pumped homework)
The weather is misbehaving so I wasn’t able to do a walk at lunchtime 😦 I like running in the rain HOWEVER walking in office attire and then sitting in damp clothes for the afternoon is not my idea of fun…
After work I had my first spin class of the challenge, it was also the first one I’ve been to without a buddy – sometimes that in itself is a big thing for me. The instructor mentioned there were quite a few new people and part way through the class he made comments about how all the newbies had to be there for all his classes for at least 4 weeks. I had a laugh when he said he takes Monday evenings and Thursday mornings because those are the two classes I will be attending every week. It’s a sign from Broni I’m sure of it!
I tried coconut water in my smoothie for the first time and it was tasty 🙂

Day 2:
It was one of those mornings for me where you wake up and have this slight feeling you may get sick (Not at the start of the challenge ARGH!). So I popped some cold be gone immunity vitamins and got ready for pre-testing with Kate. Having that feeling in the back of my mind made me struggle a bit with pre-testing but I still did run my fastest 1km to date so pretty happy with that!
I had a massage booked after work to sort any niggles out in time for St Clair – it was awesome! Finished the evening up with some more reps so I can tick them off my weekly amount BAM!

 

The cool thing about last year’s testing was I didn’t actually see the before & after pictures until awards night. When you see yourself daily in a mirror sometimes it’s harder to see how far you have actually come during the 20 weeks. Those photos last year proved to me how far I had come because for awhile I was feeling like I hadn’t changed, I knew the size of my clothes had gone down and people kept commenting on how good I was looking but part of me still saw the ‘old me’ every time I looked in the mirror. Taking photos today reminded me about this and it make me super excited to see what changes I can make during this year’s challenge!

 

How do you feel when you first notice a difference in how you look?

For fellow 20 Weeker’s – how did you find your first couple of days?

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18km practice run for St Clair & a shiny new watch!

Due to a couple of extra events Liam has on this weekend we did our long run on Friday morning (Public Holiday here in NZ due to ANZAC Day). This run was our longest training run before the half in two weeks, as well as being the longest either of us has ever done in one go. The majority of our runs so far have been at Hagley Park in the city, which is mainly concrete paths and flat. I knew St Clair was a bit more off road than I’m used to so I suggested we try a run through Bottle Lake Forest. The running track is a little over 9km so it worked perfectly with our scheduled 18km run. Little did I know it was a little more undulating than I expected… The elevation was only 0-30m but the little hills were short and sharp – which made it a slight challenge for someone who has only done running on the flat – luckily I like challenges!!

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Because it loops at the entrance into the forest we picked a side to start on. I didn’t realise that there was some undulating spots with quite dry sand – this made for an interesting start and I felt a little more tired than I should have been 2km into the run… We got into the forest and the terrain became more like what I had expected. 45mins in and I was starting to worry that I would really struggle with a second lap, I even said to Liam that if I was feeling worse closer to the end of this lap maybe we should run on the road for the second 9km. Meanwhile it came time to experiment with GU. The last couple of weeks running fuel hadn’t worked well at all for me so I had fingers crossed that GU would work for me. Instead of having a whole packet every 45mins we decided to share one every 20-30mins (which also meant we each got to try 4 different flavours). I find my stomach can very temperamental on a run so I didn’t want to overload it in one go with too much. I can’t believe how much it helped me, I was struggling in those first 3-4km but by the time the first lot of GU kicked in I knew I had it I me to do another lap of the track, in fact the second lap was slightly faster!

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Because we didn’t stop during the run I only got one picture at the end – it doesn’t do some of the track justice!

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I was also surprised at how I went for the rest of the day. Lately I’ve been shattered after spending a decent amount of time exercising, enough to need a nap afterwards. This time around I still felt a little tired but not nearly as bad. I tried out my new compression socks during the afternoon which I think helped as well because I wasn’t sore when I woke up the next morning SCORE!

 

I spent a bit of time Saturday getting a few things ready for diving into the 20 Week Challenge on Monday. Because we’d had a temporarily flat mate staying (he moved out two weeks ago) the gym room was cluttered with lots of things that normally belong elsewhere in the house. I need this space clear again as one of my goals is to complete a total of 1500 reps every week (250 of each)
Burpees
Press ups
Dips
Squat jumps
Lunges
ABS

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As I mentioned in my last post my reward for completing my 5 weeks goals is a GPS watch. I went shopping this weekend 🙂 Now I’m excited but sad I won’t get to use it just yet. However it gives me the motivation I need to achieve my goals because if I don’t achieve them Kate gets to keep it :/ Yes I know that might sound crazy (and maybe I was crazy to agree with the idea) but scary consequences work well for my motivation as I found out last year during the challenge.

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All of the Pumped AWESOME people entered into the 20 Week Challenge are meeting a bit later this afternoon – I’m really excited because this was such amazing moment last year. Being new to Pumped last year I didn’t know many people at all, it was really inspiring to meet some of the entrants and hear about what they are striving to achieve. We also got our contracts, a cool diary, a calendar and some other bits and heard about some successes from the previous year.

BRING ON THE 20 WEEK CHALLENGE!!!

 

How do you reward yourself for achieving big goals?

Do you tend to run the same route or do you like to find new places?

One of those 1 in 100 sleeps & a tough workout

I had one of those sleeps Sunday night where you wake up thinking your alarm is about to go off, then realise you still have 3+ hours to sleep. They sure don’t come around often so I treasured it! I still woke up before my alarm so it gave me plenty of time in the morning to make food for the day:

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After work I had an orientation at the gym I’ve just joined. This gym is the biggest one I’ve ever seen. Most of the local gyms I’ve seen would have easily fitted into the floor space at least 4 times. I joined mainly for classes so while I was there last night I booked in for a Ride (Spin) class on Thursday morning. The guy who showed me around was nice enough, I did have to specify I wasn’t looking for a trainer a couple of times and I found out he was BIG on high fives (I didn’t hear him the first time and kind of left him hanging…) We didn’t quite get through the extensive orientation they have so I’m heading back first thing tomorrow morning.

My IT band was playing up a wee bit on Monday after the long run – lucky I had a massage booked in tonight so I can get any niggles sorted before the race on Sunday!!

I got a text from my doctor yesterday as well – apparently all my results were perfect (a good thing!) but I’m now wondering why I was so tired last week. We shall just have to see how this week goes!

 This morning started with Kate: I was warned when I stepped in the door… Andrea (slightly laughing) “Have fun today, she’s in a mean mood… That was a tough workout”. We started with some boxing for a warm up and as she was making me doing some knee strikes (that’s what Google told me they were called – I’d never done them before) I remembered what this month’s challenge was – how dare she make my legs tired before I get to do the challenge!!… So I grabbed the kettlebell & had a Swiss ball behind my back: I had to do 10 squats, 10 squat pulses and then stay in a wall sit for as long as I could. I can’t remember what my time was last week; I think it was around a minute. Anyway I sat there and chatted for a while, it got really hard and when I stopped I thought I heard her say 2mins something… Turns out it was almost 5mins which is almost double the longest time I remember doing a wall sit for WHAAAAT?? Either Kate is really good at distracting me now or I was good at distracting myself telling Kate about the good looking guy trainer I met haha…

We got into some good strength work after that, I’m certain I will be dreaming about bench press & leg presses tonight…

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GOALS FOR THE WEEK:

I’ve realised I eat well through the day, but if I come home before exercising I end up mindless snacking – and not on good choices. There aren’t many ‘bad’ food choices (things like muesli bars etc. that Liam likes to take for his work snacks) in the house this week but I’ve made sure there are lots of good ones; be it hummus and carrots, grapes etc. so if I am legitimately hungry I can go for those instead.

Complete the Pumped homework: This week is a list of reps to complete during the week – a total of 1101 reps & bonus challenge of 1101 secs of huffy puffy every day (18min 21 sec to be exact!). I’ve got a little chart I’ve printed off to keep track 🙂

Complete Sunday’s 10km race: It has some elevation in it on the way back by the looks of mapmyrun. Considering last week’s run & the below elevation (I REALLY need to start adding in hills to my training) I’ll be pretty happy if I come in under 70mins.

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Have you got any races planned this week?

Dancing, tiredness and a 16km run

I did something Thursday night I haven’t done in WAAY too long… I put on some music and danced randomly around the lounge – Liam didn’t even look at me weirdly (LOL) in fact he said something that made me stop and think. He seemed to be enjoying observing me as he mentioned that he hadn’t seen me like that often. We’ve been together for a little over two years now and I’ve come to realise that certain things that make me randomly happy I have forgotten to do often – like simply putting on music and enjoying it.

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I’ll be honest and admit it made me a bit sad and it shows how you can get so wrapped up in the pace of life you forget to stop and remind yourself of the little things that make you happy. I think it happened without me being aware, I think back a couple of years and about the same time I started a new job (at which we aren’t allowed to listen to personal music players or have a radio playing) my car stereo also stopped working and I procrastinated on getting it fixed, in the end I got a new car before I had fixed the stereo. They were the two places I always had music playing.

 

Friday = one day of work left!! The day started out one of the best ways it can: our monthly Pumped Breakfast! I really enjoy these and am so glad Kate decided to start them. As well as having a lovely spread of coffee & yummy foods we also get to hear about peoples successes during the prior month which is so motivating and inspirational. It’s gives us a good excuse to have a chat to everyone as well – especially those who you don’t normally catch up with during the week.

I think I forgot to mention this last month in my lack of blogging but March for me was my 1 year anniversary with Pumped. I got a shiny certificate this morning 😀

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After visiting the doctor in the afternoon I was back to feeling really tired again. Good note was that they decided to take some blood tests so I will find out this coming week hopefully if something isn’t looking as good as it should be, and hopefully this random tiredness will start to go away!

I ended up missing the stairs session Saturday morning after falling ill late Friday night, something that lasted into the morning (It’s REALLY not my week this week is it?!?!). It was a very quiet day all in all and nothing much exciting to write for it on the blog front – sigh…

Today however I woke up feeling a bit better which I was very happy about – I knew I had my long run scheduled for today and I REALLY had to do it. It ended up being a slight rush as Liam decided last minute that he wanted to run before his hockey game as opposed to afterwards like we originally planned. So off we went… We didn’t have a lot of time so we headed to the park to do laps. Normally we go to South Hagley but when we drove past there were kids EVERYWHERE!! Turns out there was a youth duathlon on this morning – so we kept driving and went to North Hagley instead!

One lap ended up being slightly over 4km: the good and bad? Bad: I’m still getting used to laps (mentally speaking) but my running app went to the pack for the first time so it was really handy we could do 4 laps and know we had done our 16km (Good). I won’t show you the screen shot because it’s completely wrong and the map itself jumped in and out. At the 6km mark it told me we’d done 5km, then it didn’t do anything until we got to the final lap, it had the audacity to tell me I’d only done 6.5km and the last km had taken me over 30mins!! In total it took us close to two hours, which is slower than my normal pace but I suspected that would happen after my week. The weird thing was I found the first lap was the hardest one, but I was really happy that I wasn’t struggling with mind games in those last two laps because my legs did get quite tired towards the end so I had that to focus on to push through.

I’ve had a nap since my finishing my run lol… But I am feeling human again which is good because I need to go replenish the lunch foods area of my fridge so I have no excuse to buy food tomorrow!

 

Have you ever had your running app/watch etc stop working mid run?

How big is music in your life?

Honest review & back to basic goal setting

I almost fell off the face of the ‘healthy lifestyle’ earth last week. I did some good workouts but I failed miserably with my eating choices. It’s been creeping up on me the last few weeks, I need to cut out the processed foods and start drinking lots of water again!!

February for Pumped is about being ‘Fat Free’ and there is a competition going on for people to try and donate the most weight (based on personal % of total body weight) and it seems I’m going taking other peoples donations on rather than donating myself. Tonight for me became about preparing good food choices for the week and kicking my butt into gear with our homework circuit.

I wrote the below out before I’d even tried it and it looks nasty… UPDATE: I’ve now completed it and it WAS pretty nasty! Good news is The Boss offered a coffee voucher to people who completed both circuits this week, I’m on day one and I’ve already done this 🙂

10 burpees – 1 squat
9 burpees – 2 squats
8 burpees – 3 squats
7 burpees – 4 squats
6 burpees – 5 squats
5 burpees – 6 squats
4 burpees – 7 squats
3 burpees – 8 squats
2 burpees – 9 squats
1 burpee – 10 squats
1min plank
Repeat in opposite direction

10 press ups – 1 min aeroplane abs
9 press ups – 1min squat hold
8 press ups – 1min plank
7 press ups – 1min high knees
6 press ups – 1min cycles
5 press ups – 1min dips
4 press ups – 1min dead ants
3 press ups – 1min squats
2 press ups – 1min walking lunges
1 press ups – 1min top plank
Repeat in opposite direction

I managed to do both tonight and timed myself for each half. I did the second round of the first one faster, but by the second circuit I did the last round slightly slower than the first.

 

GOALS

My goals this week are going back to the basics:
#1 – Drink 2.5L water per day (normally this is not a problem for me but for some reason I’ve been struggling with this lately)
#2 – Exercise for a minimum of 20mins a day
#3 – Make all my lunches/snacks for the working week

I’m now officially entered this year’s 20 Week Body & Lifestyle Competition. I’m not sure if I will stick to the two categories I’ve selected, it’s been a very hard choice to make this year so at this stage I’ve entered Upper Body & Strength.

A quick forecast of my week to come and it looks busy: I didn’t get my long run in yesterday so we are aiming for a longer than usual run tomorrow, plus I have PT first thing in the morning. Wednesday I am meeting a couple of girls for a morning circuit (take two of the homework circuit) and I have Circuit class in the afternoon. Thursday is time trial run. Friday I’ll have to do a small morning circuit to meet my goal of exercise each day as we have tickets to the first home game of our AWESOME rugby team the Crusaders in the evening! Saturday I’m weighing up whether to do a race in the morning as I have a wedding early in the afternoon. Sunday I’ve entered into The Color Run which is only a 5km fun run but I have a 12km run on my training schedule for Sunday as well…

The race on Saturday is called A Run to Remember and I missed out on it last year so I was really keen to do it this time round. It’s special to our city as it a charity run to honor the people who lost their lives in the earthquakes that struck our city almost three years ago. It’s a beautiful course showing off views of the city. If I do go I’ll have to miss the prize giving and memorial service which is a bit disappointing but I’ll be cutting my time fine to get back home and head out to a wedding in the country!

All in all I’m feeling more positive than I was this morning/last week and rearing to go for a great week!

Motivation comes from the strangest places sometimes…

 

 

Motivation: It comes in many forms and more often that you like it sometimes seems to disappear right when you need it…

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I was talking to a girl at work over our lunch break on Friday. She’s one of these tiny girls who eats everything (I mean everything! I like to call her ‘hobbit’ because she’ll have TWO breakfasts or dinners quite frequently), never exercises and stays tiny. We quite often chat and lately she’s actually been talking about getting on the fitness bandwagon as she jokes about how she expects her fast metabolism won’t last her whole life and she would like to get into good habits before it stops and she balloons.

She made a comment to me about how she is struggling to get into new habits and being motivated to do something when she seems to stay a healthy size without it already. She looked at me and said “it must be good for you being in the habit of lots of exercise never having to worry about needing motivation”

I WISH!! On one hand I felt quite awesome that she (being a nice healthy weight, thin girl) was thinking that I (struggling to quite literally work my butt off for years and still not quite yet in ‘healthy weight range’) could be this amazing, always motivated fitness god. I guess she didn’t quite go THAT far in her explanation but in my eyes someone who is ALWAYS motivated MUST be a god…

She doesn’t know it yet but my motivation for the weekend came from this conversation. I was exhausted Wednesday for some reason so I ended up skipping circuit after work and getting a very early night. Thursday I woke up feeling like I hadn’t slept and was even told I look like crap when I got to work… Always a good conversation to start the day: NOT. Liam and I had been invited out for tea that night and I basically had enough time to make a salad and leave so I had planned to swap my run to Friday evening. I was saying that it’s ok because Friday is my rest day so I would just swap the two. While this in theory is ok, it postpones my exercise and makes it more likely to not happen, come Friday my scumbag brain would start to say: ‘I’ve already put it off a day so why not more’ and herein begin the doom cycle of laziness. So Friday was spent determined to follow through and not being the doom cycle of laziness.

I was feeling a bit slack having two days rest in a row so I really pushed myself during my 5km time trial and it paid off. I knocked 40sec off my PB! I had a laugh at the end because I had been telling Liam that I felt like I was going really well in the first km, but had felt like I was slower on the rest. As you can see below my first km was actually the slowest…

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On our walk back to the car after the run we came across a horse being walked, not very normal at all for us to see this in Hagley Park!

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Saturday was spent running errands mostly, including buying some new running gear (YES!) so being a girl I had to test some of it out ASAP! I took a friend of mine up Rapaki Track (8km in total) who doesn’t do many hill workouts so it ended up being a longer time than usual but it was still nice to get out there and help to motivate each other. 

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Sunday was a 7km run which I think I did quite well in. I averaged around 6:30 per km and wasn’t complaining as much as I had in the last few (apparently according to Liam). It was drizzly at the time so it got quite humid but unlike a few runs lately there wasn’t much wind (very pleased!).

Today was PT again (best part of my day!) It was a pretty hard session as per usual, really felt that leg press today :/ There was an uneven number for boxing class so I ended up staying for that as well. Arms are pretty dead now but it was worth it and it’s always nice to see some of the other Pumped ladies.

Kate also started a competition today called Fat Free February, partly to assist one of our Pumped members with her fundraising efforts for a friends daughter (https://www.givealittle.co.nz/cause/HelpMissAva) as well a slight monetary incentive for us as well. We pay an entry fee which goes into the bucket of winnings for the three with the highest weight loss (Based on body percentage so it’s a bit more fair all round), then each week when we weigh in if we gain weight we have to donate $5 to Ava’s Adventures. If we loose weight we can decide to keep the money or donate it anyway. Sounds like a good challenge to me!