Working on my fitness

We're still fighting the jet lag and it's making us feel a little hungover, but we did drag ourselves to the gym and felt so much better afterwards.

We're not quite due to start training for the Air Force Marathon, so we did some speed and weight training today. 

We started with one mile as fast as we could, which wasn't my fastest because it's been about a week and a half since we ran. My fastest is about 7.30, and I logged a 7.55 today. Afterward, we did this weight routine that a personal trainer friend taught me. I'm really bad about only running as my workouts, so he taught me this little routine that takes about 15-20 min and I can knock it out and build on the weight as I go. I'm still doing the original prescribed weight that he gave me because I haven't been able to do it consistently, but I plan to start doing it now.

I don't know the names for everything, but here's the gist of it:

- If you don't do your speed work first, do a 5 min jog to warmup

-20 lunges (10 for each leg)

-10 pushups

-2 sets of 10 squats

- modified pullup on weight bar (picture below)

-3 sets of 10 bench press (I use 10lb free weights, but you can use the bar if you're more comfortable/have a spotter)

-3 sets of 10 bent rower (10lb free weights again)

-2 sets of 8 dead lift squat (35lb free weight)

-3 negative resistance with 7 second lowers (this is because I can't do pullups. Eventually!)

-2 sets of 8 military press (5lb free weights. I have a shoulder injury from the military, so you can easily do more than 5lb)

-3 more 7 second negative resistances

-5 min cool down jog

See, really easy, but it's still building some strength. I'm going to try to do it 3x a week and up the weights as I go, hopefully, it will even help my running!

 Here's the modified pullup. You slant your body and pull yourself up. The bar should be at about nipple level (trainer's words, not mine)

Here's the bench press with the free weights

 Bent rower

 Dead lift squat

Negative resistance: jump up

Negative resistance: slowly lower for 7 seconds

Nothing better than an after workout coffee!

Getting back on track

I didn't want to step on the scale after a week in Hawaii this morning, but I knew it had to be done to know how much damage needed to be repaired. **Drum roll** One pound! After all that decadent food, I had only gained one pound! That made me so happy. I thought I had ruined 10 weeks of work on Weight Watchers for one week in paradise, but no real damage was done. And now it is time to get back on track!

However, jet lag was kicking my butt. I had a hard time getting to sleep last night, and an even harder time staying awake today. We wanted to get a workout in, without killing ourselves in our semi-conscience state, so we went to water aerobics at the YMCA. It was perfect. It kept me moving, but I could also zone out and just move through the water. It was a nice transition to being back in Kansas where it's only 40 degrees. That may not sound bad, but it is when you just spent a week in the 80's.

While I could have easily stayed in Hawaii another week, it was so great to have home-cooked meals and have some control over the calorie count. We had unsweetened oatmeal with a cut-up apple for breakfast (4 points), that stuck with us during our swim session, veggie fajitas for lunch (6 points) and eggplant parmesan for dinner (10 points per serving). I'm hoping I have a bit more energy tomorrow because I still don't feel like doing anything right now, even with an afternoon nap! I guess I have to stop signing off with 'Aloha!' now that I'm back on the mainland :/ meh.

Home-cooked veggie fajita! Beautiful after a week of eating out.

My iced coffee isn't as glamorous in sweats in Kansas.

Even the dog knew it was nap time.  She was too tired to chew, she just laid there with the rope in her mouth.