Where I'm From

So I am trying something new- Blogtember - post ideas for everyday of the month of September. A challenge to blog more regularly. The past couple of weeks, have been good. Same old same old. I got in 3 runs last week, and on Monday ran 5 miles (instead of 6) were I happened to fall at mile 1.5. Just so you know, I have fallen in 2 races, just because, not tripped on my feet or cracks, just a twist of the ankle and down I go. I also fall during my trainings, so Klutz alert. I will see what I can do this week.

Wednesday: 3.5 miles
Thursday: 6 X 400 5K pace
Friday: 3 miles
Saturday:
Sunday: 5K Race

Describe where or what you come from. The people, the places, and/or the factors that make up who you are.

Here is my family.

I come from an average family from Pennsylvania. My parents met in college and got married in 1977. They met at the University of Rhode Island, where they were in a program for the African American students at their school. They had my sister in 1979, I was born in 1982 and they had my brother in 1988. I say that they could have stopped with me, but hey I guess they wanted a boy. 

In 1988, my maternal grandmother came to live with us and help my parents out. We always had an adult around the house, and unfortunately I did not appreciate having a grandparent live with us until I moved away to college. My grandmother was amazing in that she never finished high school and fully expected to live with her parents for all her life, until she met my grandfather in her early 30s. For her generation, she got married later in life, but still managed to have 3 children. 

We grew up with the expectation to do well and succeed. My parents showed a united front with us and I cannot remember them ever fighting in front of us. My childhood was ideal, I would say. I was lucky enough to have two parents who worked hard and cared for us. We were raised to believe that we could do anything that we put our minds too and they trusted us enough to let us make mistakes and learn from them. My parents instilled in us importance of working hard and let us make our own choices in life. I truly believe that my parents shaped who I am today and I am better for having them by my side. 

Losing It and accepting limits

Hola party people...Holla at ur gurl!

Yesterday, I stepped on my frenemy the scale. She read 196.6. She may be my new best friend because that is 2 more lbs down. That is a total loss of 10 lbs. Milestone met and savoring the moment.

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If you read this little space in the ether on Monday, you know I worked out all of 2 times last week, but my eating was on par. I am currently broken up with MyfitnessPal and am just doing my own thing. Not counting macros, not counting calories, just eating clean. Not worrying about what the scale is going to read and living life out loud.

As of today, I have worked out once - combining 2 of my runs into one last night. I rocked 3 miles and 1.25 miles of speed work. By taking time off, my endurance has gone down and I have slowed down. Progress not perfection.

I realized that I am setting the bar too high with training and strength. I cannot go from 2 workouts to 6 workouts in a week. I read a lot of blogs and I see all my ladies rockin it at the gym and I want to be that dedicated. Right now I am not, so I am not going to beat myself up. I have not started Ripped in 30. I may or may not get in 3 more runs this week, and I am okay with that.

TODAY is the DAY I stop trying to act like someone maintaining their weight, who has worked up to working out 5 - 6 days a week (and loves/hates it) and start acting like the recommitted person I am. I am going to make it and if I do not pressure myself to be perfect, than I think I can succeed. One day at a time. One step at a time. One moment at a time. CHANGE YOUR MIND CHANGE YOUR BODY!

That's it for today.

Motivate Me!

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I'm Back and better than ever!

Extra Extra Read All About It!

If you haven't realized, I struggle. I am always searching for the next best thing.

I want to lose this extra weight for good.

I have the desire. Do I have the drive? 

Yes and No.

I just try. 

Every damn day.

To want it.

I can taste success!

I am succeeding. Slowly, but surely.

My weight today: 198.4. 

I lose slow. BUT I Lose. And that is success and all I can ask for.

Weekly Goals:

Monday: Ripped in 30

Tuesday: RI30 + 3.5 mile run

Wednesday: RI30 + 35 minute tempo run

Thursday: RI30 + 3 mile run

Friday: RI30

Saturday: RI30 + 3 miles @ pace

Sunday: RI30 + 6 mile run

Motivate Me!

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Week recap & This week's schedule

So last week was so-so.

Workouts this last Week:
 Monday: 20 minutes Stairmill + Shoulders & Back - Done 
Tuesday: 3 Mile Run - Done
Wednesday: 30 minute Tempo Run + Legs - 30 min tempo done - kicked my butt so bad i skipped legs
Thursday: 3 Mile Run + Chest & Arms - rest day
Friday: 3 Mile Run at Pace (6.3 on the treadmill) - rest day
Saturday: 6 Mile Run- attempted finished 3 miles in 35 minutes (faster than Monday but not up to pace yet)
Sunday - Travel Day/ Rest

As you can see no long run last week. I definitely tried to cram too much into my schedule with a birthday and a wedding this weekend. I got discouraged after my tempo run. It was much more difficult than I anticipated and I could not keep pace. I need to use those moments to push myself to the next level the next day.

Workouts this week:
Monday - Rest day
Tuesday- 3.5 mile run + full body weight routine at home
Wednesday - 6 X 400s at 5K pace + Legs
Thursday - 3 mile run + Arms and Chest
Friday - Rest
Saturday - 5 K Race
Sunday - Rest or Yoga

Motivate Me!

Another Day Another Dollar....What!

Wow! A week goes by ever so quickly. I have been kind of MIA because I am super frustrated! As you know, my weight dropped almost everyday when I started my Macro plan and I was almost back under 200 lbs. Then, I have my high carb day and my first weigh in two days later: 204. and the scale has been stuck there ever since. Whomp Whomp. I am super discouraged and trying to continue on hoping that something will budge. Persistence is key.

On that fun note, I decided to work on a running goal I have had for a while. Trying to sub 30 minutes in a 5K. My times are anywhere between 32 minutes and 35 minutes so hitting 29:59 is the goal. I think I am going to try the couch to 5K for speed! So sprints and jogging. The thing is, I have never been able to run for an entire race without stopping. Well one year for the Army 10 miler, but that is it. It is a mental thing. Anyway, for speed I an going to train on the treadmill following this version of the C25K.

Week	Workout 1	Workout 2	Workout 3
1	00:00-5:00: Warmup walk 5:00-6:00: Run 6:00-7:30: Walk 7:30-8:30: Run 8:30-10:00: Walk 10:00-11:00: Run 11:00-12:30: Walk 12:30-13:30: Run 13:30-15:00: Walk 15:00-16:00: Run 16:00-17:30: Walk 17:30-18:30: Run 18:30-20:00: Walk 20:00-21:00: Run 21:00-22:30: Walk 22:30-23:30: Run 23:30-25:00: Walk 25:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:00: Run 6:00-7:30: Walk 7:30-8:30: Run 8:30-10:00: Walk 10:00-11:00: Run 11:00-12:30: Walk 12:30-13:30: Run 13:30-15:00: Walk 15:00-16:00: Run 16:00-17:30: Walk 17:30-18:30: Run 18:30-20:00: Walk 20:00-21:00: Run 21:00-22:30: Walk 22:30-23:30: Run 23:30-25:00: Walk 25:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:00: Run 6:00-7:30: Walk 7:30-8:30: Run 8:30-10:00: Walk 10:00-11:00: Run 11:00-12:30: Walk 12:30-13:30: Run 13:30-15:00: Walk 15:00-16:00: Run 16:00-17:30: Walk 17:30-18:30: Run 18:30-20:00: Walk 20:00-21:00: Run 21:00-22:30: Walk 22:30-23:30: Run 23:30-25:00: Walk 25:00-30:00: Cooldown Walk
2	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:30: Walk 8:30-10:00: Run 10:00-12:00: Walk 12:00-13:30: Run 13:30-15:30: Walk 15:30-17:00: Run 17:00-19:00: Walk 19:00-20:30: Run 20:30-22:30: Walk 22:30-24:00: Run 24:00-26:00: Walk 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:30: Walk 8:30-10:00: Run 10:00-12:00: Walk 12:00-13:30: Run 13:30-15:30: Walk 15:30-17:00: Run 17:00-19:00: Walk 19:00-20:30: Run 20:30-22:30: Walk 22:30-24:00: Run 24:00-26:00: Walk 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:30: Walk 8:30-10:00: Run 10:00-12:00: Walk 12:00-13:30: Run 13:30-15:30: Walk 15:30-17:00: Run 17:00-19:00: Walk 19:00-20:30: Run 20:30-22:30: Walk 22:30-24:00: Run 24:00-26:00: Walk 26:00-30:00: Cooldown Walk
3	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:00: Walk 8:00-11:00: Run 11:00-14:00: Walk 14:00-15:30: Run 15:30-17:00: Walk 17:00-20:00: Run 20:00-23:00: Walk 23:00-28:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:00: Walk 8:00-11:00: Run 11:00-14:00: Walk 14:00-15:30: Run 15:30-17:00: Walk 17:00-20:00: Run 20:00-23:00: Walk 23:00-28:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-6:30: Run 6:30-8:00: Walk 8:00-11:00: Run 11:00-14:00: Walk 14:00-15:30: Run 15:30-17:00: Walk 17:00-20:00: Run 20:00-23:00: Walk 23:00-28:00: Cooldown Walk
4	00:00-5:00: Warmup walk 5:00-8:00: Run 8:00-9:30: Walk 9:30-14:30: Run 14:30-17:00: Walk 17:00-20:00: Run 20:00-21:30: Walk 21:30-26:30: Run 26:30-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-8:00: Run 8:00-9:30: Walk 9:30-14:30: Run 14:30-17:00: Walk 17:00-20:00: Run 20:00-21:30: Walk 21:30-26:30: Run 26:30-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-8:00: Run 8:00-9:30: Walk 9:30-14:30: Run 14:30-17:00: Walk 17:00-20:00: Run 20:00-21:30: Walk 21:30-26:30: Run 26:30-30:00: Cooldown Walk
5	00:00-5:00: Warmup walk 5:00-10:00: Run 10:00-13:00: Walk 13:00-18:00: Run 18:00-21:00: Walk 21:00-26:00: Run 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-13:00: Run 13:00-18:00: Walk 18:00-26:00: Run 26:00-30:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-25:00: Run 25:00-30:00: Cooldown Walk
6	00:00-5:00: Warmup walk 5:00-10:00: Run 10:00-13:00: Walk 13:00-21:00: Run 21:00-24:00: Walk 24:00-29:00: Run 29:00-34:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-15:00: Run 15:00-18:00: Walk 18:00-28:00: Run 28:00-33:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk
7	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-30:00: Run 30:00-35:00: Cooldown Walk
8	00:00-5:00: Warmup walk 5:00-33:00: Run 33:00-38:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-33:00: Run 33:00-38:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-33:00: Run 33:00-38:00: Cooldown Walk
9	00:00-5:00: Warmup walk 5:00-35:00: Run 35:00-40:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-35:00: Run 35:00-40:00: Cooldown Walk	00:00-5:00: Warmup walk 5:00-35:00: Run 35:00-40:00: Cooldown Walk

Should be a good time. This means I am putting my marathon training on hold, for the next 9 weeks, and my nutritionist told me to switch up steady state running anyway. 2 birds 1 stone. Wish me luck!

Oh and I'm going to Disney world! For reals, for a wedding on Saturday. So exciting.

Love,

QuinTesSenTialLy ME

Friday Weigh-In....WHAT!

I do not weigh myself everyday. But for Shits and Giggles I decided to unpack my scale and step on it. Two weeks before my move, I started drinking a protein shake every day. The week before my move I stopped cooking and started eating out like it was my job. I do not usually eat out...it is a treat to me, therefore I eat things that I normally would not. See where this is going. I expected a gain. What I got was this....

That is right! I lost 3.8 lbs since the last time I weighed myself. This is with random food tracking and hardly any exercise. I did run a half marathon on Sunday but that was all the running I did in the two/three week time frame  Regardless, I am taking it and running. 

This week's goals consist of the following:

1. Tracking every day on MyFitnessPal (username: lizza0630)

1. Getting in 210 minutes of Fitness. I am going to try the bridge to 10K running program to get myself back into the habit of running, since it is a run/walk program I am probably going to run/walk the recommended times until I reach distance I am scheduled to run that day. This week I am supposed to run at least Saturday (5), Monday (3), Wednesday (2) and Thursday (3). Two days of strength training with moderate weight.
2. Eating clean 90% of the time.

Love,

QuinTesSenTialLy ME 

And then I Ran a Race...

This weekend was a crazy mess. Between combining two apartments into one townhouse and running a half marathon, this lady is tired and still only halfway unpacked. I am not going to recap the half marathon...it was by far the best race I have run....from the Expo to the actual course (motivational signs at mile 7 yes please and thank you) but also my work time ever. I have definitely slowed down since packing on the pounds, but a who 30 minutes! (I think it was the 15 minute wait for the bathroom at mile 6) I also forgot my running watch so I have not concept of my pace at all. I just had the goal to finish and I do so I am happy. Plus the Tiffany's necklace was pretty awesome as well. Here is my race weekend in pictures.

I am going to try this link up thing for the first time. I have recently started to follow Amber of Crafty Healthy Mommy and her recent tips and tricks have really motivated me to get back into running. For reelz yo! Just Do It! Here are some of my tips in tricks that have worked for me in the past (and hopefully in the future).

1. Log everything you eat. No matter what. I lost 50 lbs by logging everything I ate, without changing my diet. I trained for a half marathon and averaged around 1300 calories a day. I would eat low calories some days and ridiculously high the next. This time I am trying to consistently eat the same range everyday. MyFitnessPal says 1420. I usually eat less.
2. Get in your fruits and veggies. I eat at least 3 - 6 servings a day. Whole fruits and veggies keep you full. I am trying to eat more veggies because I have a sweet tooth and the fruits feed that. Its just in my head but whatev.
3. Get in your protein. I struggle with this because every now and then I get tired of eating meat. I drink protein shakes everyday. Find a good low calorie low carb protein powder (a good ratio is 10 to 1 for every 10 calories you should have 1 gram of protein  I would by vanilla and add coco to make it chocolate. It is more versatile and you are less likely to get bored. I do not use soy protein only Whey isolate or plant based. Some of my favorite brands are Sunwarrior Raw Vegan, Women's Whey by Drew Manning (fit2fat2fit guy), Click Mocha (great and I make it with coffee like the espresso isn't enough) and Inspire (http://www.bariatriceating.com/). I do not use cheaper proteins because most of them have ingredients that upset my stomach so I am super picky. Whether you eat it or drink it, get at least 100 grams a day.
4. Eat Clean. I try to avoid overly processed foods and I tend to eat at home. I pack my lunch every damn day and I like to see eating out as a treat. That being said, I like to cook and I know some people don't. If you don't and you rely on frozen meals, eat the clean ones. There are a few out there. 
5. Subscribe to cooking magazines for ideas. I used to receive Clean Eating, Cooking Light, Eating Well, ect. Not only are the recipes usually easy to follow, they are adaptable. I know sometimes there are weird ingredients, I substitute all the time. Healthy cooking does not mean loos of flavor. If you add seasoning (including salt if you do not have a issue with it) your foods could be truly amazing.
6. Drink your water. You pee all the time, but water is important. I drink 3 56oz bottles a day. I drink one on they way to work, one all day at the office, and the last one in the evening. It is a lot of water but most hunger pangs are actually your body telling you it is thirsty.
7. Try for 210 minutes of exercise a week. That breaks down to 30 minutes a day. 210 is a starting goal...and since I fell off the running train, I will be striving for just 210 a week. I also like the idea of a 5K everyday. Mix it up too. I am guilty of only running. I need to add strength into my life.
8. Do not let the scale dictate your mood for the day. I literally only see a loss on the scale once a month. Every other time, it is up and down every way to Sunday. I have let that get me down and I avoid the scale, which leads to avoiding accountability and really reaching the point of how did I get back here. It is not worth it. Weigh the way that works for you. Everyday, upon waking naked after you go to the bathroom because really that is when you are lightest. hehe!
9. Have a cheat meal once in a while. Do not make it a daily thing. I do not do cheat meals because I do not see any foods as off limits. As long as I plan for it and it is accounted for than it is part of my plan. The quality of an oreo may not be the same as the quality of an apple (or as filling) but 70 calories of oreo goodness must be had on occasion. 
10. Do what you love and try to lose weight. It is possible. I love to bake. It makes me happy to make tasty treats to share with others. The key word there is share. I bake something, maybe have one piece and the rest is given away without hesitation. 

And one more for the road:

11. You don't have to clean your plate and you don't have to feel bad about throwing it away. Stop eating when you are full. Period. Forcing your self to eat something when you are no longer hungry only makes you feel full and yuck. Throw it out or save it for tomorrow.

Love,

QuinTesSenTialLy ME 

To Run or Not to Run..

So even though in the last 3 years, I have gained 30 pounds or so, this does not mean I do not work out. Oh I run. I will get up on any random Saturday and decide it is time for 10 Miles. Even though I hardly trained this winter, I have already complete 1 half Marathon and one 10 Miler. I am scheduled to run another half marathon this weekend. My problem is not actually completing races, my thing is, I don't try to set personal records. I like a good race. I like the crowd and I enjoy getting out there and moving, but my philosophy has always been (weight loss and otherwise) my race my pace. I can go as fast or as slow as I want to. I consistently run a little over an 11 minute mile. I am not fast. But I am a runner (so there!). I am of the Firm belief that anyone can run any distance, it is mind over matter and you just have to want to finish. I am a great finisher, I am not, however, a competitor.

And there is lies the problem. I do not work out consistently. I have not made running my hobby. I do it for the medal and the cute shirts, I do not do it because I feel I have too. I feel like, as soon as I look as running as a means to lose weight, I will do it until I reach my goal and stop. That is what happened before. Not this time, no no no.

So I am on a mission to make running a passion, not a chore (advice motivation, I need both people). After this race, I need a next step. A plan to reach my running goal. I want to be a faster runner and a consistent trainer. This requires 3 things that I hope to accomplish after my move:

1. Become a card carry Gym Member. No more excuse, just join a gym again. This way I will not have an excuse not to go running. (Recent example: "Look at that face, why would you ever leave her for the gym." Well Nico, momma's got a big butt and needs to get her booty to the gym, peace!)
   
2. Post my intentions on the blog, and make sure I meet them. Accountability people!

   

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3. Stop hating and start loving, logging food in MyFitnessPal..Just Do It! It takes like 5 minutes really and you already know how many calories are in that cookie....you look it up and ate it anyway. Account!

   

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   Love,
   QuinTesSenTialLy ME