Sunday, 31 January 2016

10000 steps

I hope you're all doing well. In my last post I talked about how I was aiming to get 10000 steps a day as I want to remain active throughout my pregnancy. Workdays are very easy to get 10000 steps. I usually get home from work with around 6000 steps. After dinner I've started going for a walk around the neighborhood. This helps push me to 10000 steps. I'm really enjoying going for walks after dinner. It's a nice, active way to relax and unwind from the day.

Two weeks ago I hit my 10000 steps everyday during the week. I do find I'm relaxing a bit more on the weekend which I'm okay with.

Screenshot from two weeks ago.

Along with getting 10000 steps a day I'm also getting thirty to sixty active minutes a day. One day at lunch I managed 50 flights of stairs. I was with a coworker she continued on to 75, unfortunately I didn't have 75 flights in me that day.

This past week I was sick, incredibly sick. I couldn't even keep water down, and once I could I was very dehydrated. So I gave myself the week off. I felt better by Friday but didn't push myself. Today my toddler took me for an hour long adventure walk and it was great to get fresh air.

Here we go!

I'm hoping this week will be back to normal and I'll be able to do a bit more than just 10000 steps. I want to do strength and flexibility training too.

How's your training going? Connect with me on Twitter. I'm @stephanieruns 

Sunday, 17 January 2016

Welcome 2016

Wow it's been a while since I've blogged.  I've refocused my workouts because I'm 

I'm very excited and only slightly terrified to welcome my second child this coming July! Since I'm out of the first trimester I'm hoping the nausea and exhaustion is gone and that the second trimester will allow me to do more.

During my first trimester I listened to my body, slowed down and tried to get in as many workouts as possible. I did run about twice a week, did some grueling stair workouts, weight workouts and essentrics. I also got a Fitbit for Christmas so since then I've been trying to get as many steps as possible. I love that it tracks steps, stairs and kilometers.

For the next month I want to focus on getting 10000 steps a day. I also want to add in strength and essentrics workouts. It's very important to me to have a fit pregnancy. I know I won't be running but that doesn't mean I can't be active and workout.

As I progress in my pregnancy I will add in pregnancy essentrics workouts and look into prenatal yoga classes. I also will be doing pelvic floor physiothearpy. It's important to me to be strong and ready to give birth. I've also ordered the Belly's Inc. tank and exercise program. I really am determined to help prevent and restore any ab muscle separation.

2016 will be an exciting year!


Let me know how your workouts are going! I'm @stephanieruns on Twitter.

Sunday, 29 November 2015

Week 12 & 13

These past two weeks have not been great fitness wise. My whole family came down with a stomach bug. It took my daughter a week and a half to get over it. So needless to say there wasn't much exercising going on. This last week I did manage a run at lunch and an essentrics workout.

With Christmas coming up there will be lots of events and family gatherings and there will be a million reasons not to work out. I'm going to keep working on the momentum I've worked on these past weeks to keep active. Adding in stretch breaks, body weight exercises and walks in whatever time you have available will help keep up your fitness level.

This week I'd like to run twice, two essentrics workouts and one strength workout. This will be my first big week since being sick so hopefully it goes well.

How do you keep active during the holidays?

Sunday, 15 November 2015

Week 11

It hasn't been too long since my last update. I wasn't looking for this week too be too intense. After last week I felt a tad run down. I spent the majority of Monday cleaning my house and on Wednesday I did an essentrics workout and took my daughter for a walk. The plan for Thursday was to run at lunch but as it was wet and rainy we did stairs instead. My coworker and I did 75 flights and let me tell you stairs never seem to get easier. Friday I did an essentrics workout. It was a nice way to prepare for the weekend. Saturday while my daughter napped I did full body weights with the bosu ball with a 15 minute essentrics workout as the warm up and another 15 minute essentrics workout as my cool down. Today I was hoping to go for a run but my daughter had a short nap so when she woke up early we went for a 5k walk. The weather was absolutely beautiful! 

When I'm feeling rundown the perfect way to keep up with my fitness level is with essentrics. I love that it combines building strength while increasing flexibility and range of motion. I don't feel guilty about switching a cardio workout with an essentrics workout. I also don't underestimate the value of walking. Getting out and getting fresh air does wonders.

This week I'm hoping to run 2-3 times, but I'm okay if one of those turns into a nice long walk with my daughter. I'm hoping to do 2-3 essentrics workouts, and at least one strength training workout. Everyday I'm getting stronger, week by week I see the results of my work. I do think that I would like to start adding in a class or workout at a gym or studio. I think the extra push would help me reach the next level and help me avoid getting bored. How's your training? I'm enjoying training for life.

Wednesday, 11 November 2015

Week 10

I know I'm late updating but I've been busy! This past week was arguably one of my best fitness weeks in recent history.  Last Monday I did weights and an essentrics workout. Tuesday I went for a run at lunch. I didn't have my gps but I'm guessing I ran about 6k. Then in the evening I did an essentrics workout. Thursday I did another lunchtime run, just over 5k. Saturday we went for a morning hike at a local park. I also did 30 minutes of weights and 30 minutes of essentrics. Sunday I went for a 10k run. 

I hit all my goals for last week! My weekly mileage was the distance of a half marathon not too shabby seeing as I'm not currently training for anything. I also did more essentrics and weight workouts than I had planned. I like pairing weights and essentrics it creates a very balanced workout. I finally managed my three runs in a week which was not an easy feat. My lunchtime running buddy cancelled on me both times but I still went and I'm glad I did!

This week I've been exhausted, I'm not sure if I'm coming down with a cold but I'm feeling how busy I was last week. I had Monday off and spent the whole day cleaning. I'm a firm believer that cleaning is a workout! Don't believe me? Spend several hours cleaning, scrubbing, polishing. Today I did an essentrics workout and went for a 20 minute walk. I was tired but I knew I'd feel better after.

My goals for this week aren't as lofty as last week. I'm looking to run 1-2 times, do 1 weight workout and at least 3 essentrics workouts. I know the essentrics will help keep my fitness level and strength while I'm feeling run down.

How is your training going?

Sunday, 1 November 2015

Week 9

Another week gone. I can't believe how fast the days and weeks go. I feel like I'll blink and it'll be 2016. This past week I've really noticed how rushed my evenings are. It's a difficult balance to be a working mom. If I have food prepared and don't have to make dinner I gain 30 minutes of quality time with my daughter. So a big goal for this week is food prep so I can sit and build with my daughter. I already have Monday and Tuesday done. Anyone have any tips or tricks they'd like to share?

My plan was to run three times. However when my workout buddy bailed I didn't workout on my own. I did one lunchtime run of about 5.5k and today I laced up for my long run. I went out without a garmin or any tracking and just ran. I just mapped it out and I ran 10k. That's pretty awesome! If I had of done my other run I would have been over 20k for the week. I think realistically for me a weekly mileage of 20-30k while I'm not training for anything is a good base. I did however do three essentrics workout. Two of them focused on muscle activation and one on muscle relaxation. I really can not say enough good things about essentrics. So in total five workouts. That's not too shabby.

I know I say this every week but I'm really working towards three runs this week. I'm hoping for two lunchtime runs and a long run. I'll probably try my 10k route again but if I'm feeling good I can always tack on another kilometer or two. I'd like to add a weights workout. Full body weights and maybe incorporate some trx. Since I'm loving my essentrics I'm planning on doing two essentrics workouts. I have some mini essentrics workouts I can add in too.

So lofty goals this week. Be more prepared for dinner and pound the pavement three times!

Sunday, 25 October 2015

Week 8

I'm starting to notice that since I've gotten back to running and exercising regularly I'm craving it. If I'm stressed or worked up I need my workout. There's lots of ways people handle stress and I'm okay with using my runs and workouts to shake off my day.

This past Monday I did a weights and flexibility workout. Tuesday I went for the most wonderful 5.5k run at lunch time. The weather had been perfect for running and I like running through the downtown core. Wednesday I did an essentrics workout. I'm noticing a huge change in my range of motion and flexibility. Thursday was another lunch time run through the downtown core. I didn't workout Friday, Saturday or Sunday. I was busy with my daughters second birthday celebrations. It's all about balance! 

This week I fully expect to have that urge to workout. I love that fired up feeling before a run and letting it all go as I run. I leave the stress on the pavement and don't look back. I'm planning to run three times this week. I'm hoping to run about 9k for my long run this week. However if I'm feeling good I might make it 10k. I plan to do at least one weight workout and two flexibility workouts. 

When I'm active and running I feel like I'm becoming the best version of myself.