Triceps, Biceps, & Deltoids. Oh My!

While hosing at work today, I looked at my arms & decided it's an arm day! Pinterest arm search brought me to this:

It's originally from a Women's Health Magazine article, "Arm Exercises for Women: Get Sleek, Sexy Arms." I especially enjoy workouts with pictures, because who knows what all those laterals, burpees, extensions, kickbacks, & climbers are. This routine called to do each exercise 15 times then start over & do each one 3 times (ie. 3 sets - 15 reps). Do without stopping in between. I also added 10 push ups into the routine (30 total). Then ended with 7 tricep dip things (hold a chair, w/knees bent, & dip your butt & feel the burn in your tri's).
It took me about 15 minutes to complete.
During my arm search, I found a new motivation/tip site, Skinny Ms. It has daily workouts, monthly challenges, slow cooker recipes, nutrition information, tips, and FAQs. I am now following them on FB & bookmarked the site to return to for tips, recipes, & different routines.

Paul & I also completed Week 2 Day 2 of Couch-to-5K.
        Results:  2.16 miles at 14.21 per mile.
The path we took was a slightly different one in our neighborhood. Still has hills - every path around our house has them - & lots of shade. We totally thought we were faster but oh well. Overall, this one I felt great afterwards... my breathing is becoming better during the jogging part & I don't get as exhausted. After Wk 2 Day1 my knee was killing me, hence not doing anything yesterday to give it a rest. So, I was a little hesitant to start today, but after the first jog/walk rotation the pain went away. Although, I can feel it coming back so I'm gonna go drink water & chill with a bag of ice & my book (The Girl With The Dragon Tattoo by Stieg Larsson). 

Today's Get Fit Quote:

"My Fat is Crying!"

I like to say that when I'm working out. Only then because I sweat all the time regardless of physical activity, humidity, or temperature. The reason for the stinky talk is because Saturday & today's workouts were some wet ones.  Saturday, I went out around 4pm (minus Paul) for Week 1 Day 3 Couch 2 5K work out & it was hot!!! I learned a few things:
#1. DRINK MORE H20
#2. Listen to my program.
#3. Turn around regardless.
Explanation: I was severely dried out not even half way in. On top of that, I didn't even hear when I was half way in. I knew we had covered at least a mile & a half, ignored it & kept on truckin until I heard her say "alright, cool down." Then Dallas & I headed back towards the house. My feet hurt. My lips were dry. The dirty pond to the North look appealing. Dallas' tongue was almost to the ground. My stomach was starting to hurt - & not the sore sit-up kind, like the 'I need a john ASAP kind.' We just wanted to cut through my work, unfortunately I didn't know who was working & they'd make me go around anyway. So, there we were, like a couple stranded in the Sahara... left. right. left. right...
Results 2.14 miles at 14 minutes a mile then on top of that was 1.62 miles in 29.49 minutes

Today's workout went better. Paul accompanied me for our Week 2 Day 1 Couch 2 5K. I like it a lot more when he's there. There's this hill that he rocks & I lag on, but he gives me the umph to finish it... along with a tiny, little 'I think I can, I think I can,' voice. Pretty proud I haven't walked that darn thing yet!
Results 2.16 miles at 14.19 minutes per mile. So, as a team we have improved our time 22 seconds!
Not only that but our shirts were soaked which brought me to Google how much water a human is supposed to intake a day. We have all heard the 8-8 ounce glasses. Paul told me to take your weight & divide it in half & that's how many ounces (mine would be 100!!!). According to an article by Mayo clinic the Institution of Medicine states men should have around 3 liters & women 2.2 liters. Basically if I drink 3 of my Tervis cups at the very least... well, I've done that & with the way I sweat, I think it should be 5 Tervis.'
While reading I also found out that if you're doing a lot of exercising &/or sweating you should drink something with a little extra, like Gatorade or Propel.
Gatorade (or any sports drink) will give you 3 needed items:
1. Hydration.
2. Fuel (carbohydrates which will also delay the fatigue- 14g per 8ounce recommendation).
3. Electrolytes/minerals - since sodium, potassium & chloride are all lost in your sweat.

As I raise my glass of Gatorade.... CHEERS to Week 2!

C25K With A Side Of Corny Rice

This post was written late Thursday night only didn't get posted till now.


No bike or Jeep today thanks to the rain last night. However, by the time 7pm rolled around Paul & I were off to do our Couch to 5K, Week 1 Day 2 routine. We took a different route today, turns out there's hills no matter which way you head out of our driveway. Our stats were: 2.04 miles at 14.41 per mile. So, about the same as last time. I had one if those 'little engine that could' moments on this jaunt. It took all the emotional coaxing to not walk up this hill, but I did it!
Oh, and thanks to all the lunges I've done this week I almost was stuck on a toilet this morning. You know those really low sitting ones, & my muscles couldn't' take a squat that early in the morning.

For dinner we tried a new Pinterest recipe: chicken rice bake. It was really easy to make only it was slightly bland. Here's the recipe, maybe y'all have any suggestions into what to add.
2 chicken breasts
4 cups brown rice (I used that pre made stuff in the bags-uncle bens).
3/4 cups frozen corn
15 ounces (1can) black beans (drained & Rinsed)
1 cup Greek plain yogurt (or sour cream)
4 ounce can fluid chilies
1/2 cup salsa
1 cup low fat cheddar plus a little extra for topping.
Cilantro

Preheat oven: 350. Cook chicken. Add all except cilantro. Season with salt & pepper. Transfer to oven safe dish. Top with some cheddar. Bake 20-25 minutes until heated all the way through. Garnish with cilantro.

P.S. weighed in this morning at 200lbs. NOT happy with that at all. I REALLY need to work on my eating habits! I just love food ... Any tips???

Gotta Love...

... that soreness, jiggle, tight feelings.

Today, I was successful in riding my bike to & from work!
         TO: 1.55 miles in 11:01, it was a little chilly out & I was sore from Monday night
         FROM:  1:58 miles in 10:39, a little warm but that doozie of a hill wasn't as bad.
I also got Paul to join me in doing Couch to 5K... I started over
         WEEK 1 DAY 1: 2.04 miles at 14.40 per mile. Not as good as Monday's but it was a tougher road.

Soreness: I'm talking about that little triangle in your crotch & butt crack from the bicycle seat when you haven't ridden in a while.

Jiggle: I'm talking about while you're jogging, that's all I'm thinking about is my butt & thighs going up & down. Then when someone drives by I'm thinking that they're thinking 'gee look at that jiggle.' BUT then I'm like, 'well, at least I'm out here working on this jiggle!'

Tight feelings:  I'm talking about after you've been going for a while & you go to squeeze you're hand & you realize water didn't play a big enough role in my day. I think it's my hands swelling but I'm not sure.

OH! Last night after my post, Paul & I signed up for The Color Run!!! I am extremely excited, I'm going to pop my 5K cherry & be a virgin no more! Not only that but get messy doing it too. ;) hehe.  July 1st, KC, here we come, whether or not I'm able to run the whole thing it'll be a blast. If you'd like to join us, just ask but get signed up before it closes!