The 100

Recently, I posted this workout on Instagram and Twitter  (I’m @MandaKayMakesIt for both!):
IMG_20130326_150521This workout is BRUTAL. My legs were on fire, I spiked my heart rate, and I was feeling it the next day. Throw in an arm workout and some planks and you’re good to go–full body punishment!

The whole thing took me only a little over 30 minutes, but I felt like I had been working out for hours! Definitely a good option when you’re short on time and resources (i.e. traveling, no gym) but want to make a big impact.

Since variety is the spice of life, I shook it up a bit and did different variations of each move to make it a full body thang. And if you’re unfamiliar with a particular move, look it up online. They’re all easy to find!

Here’s what I did:

Manda Kay’s 100 Workout

100 jumping jacks

90 crunches -

  • 30 standard
  • 30 bicycles
  • 30 pulse

80 squats -

  • 20 standard
  • 20 plie with calf raise
  • 20 plie
  • 20 pulse

70 leg lifts -

  • 20 left side
  • 20 right side
  • 30 back

60 jumping jacks

50 crunches -

  • 25 bicycles
  • 25 standard

40 squats -

  • 20 plie with calf raise
  • 20 plie

30 leg lifts (back)

20 jumping jacks

10 minutes on the bike on the hardest resistance

Stop Starting

I’m guilty of making excuses, over and over…

The weather is bad.

I don’t want to deal with rush hour traffic.

I’m too tired—rest is important, too!

I can start fresh tomorrow.

I’m too busy.

I need to clean my house—I can’t deal with anything else until that is straightened out.

Etcetera.

Etcetera.

Working out consistently has been a constant struggle for me on this journey. But I’ve learned a few things throughout this struggle. Perhaps the most importnat thing I’ve learned? Don’t pay attention to what anyone else is doing. Fit your workout to you.

For example, I know that if I don’t get up for  a morning workout, I’m going to struggle to work out after work. I’ll make one of the above excuses and have little problem convincing myself it’s valid. And then one day of skipping turns into an entire week. And then I start making bad food choices. And then the guilt sets in. And then I’m screwed. It’s a vicious cycle and a very real problem, friends. One I’ve been stuck in for quite some time.
free-1

But if I drag my behind to the gym at the crack of dawn, even if it’s for a super quick, half-assed workout, that small action sets the tone for my entire day: I make healthier choices across the board, I’m happy, have more energy, and I’m even more prone/inspired to knock out a second workout after work. And the pride I feel in that successful day makes it that much easier to roll it all into the next day, and then the next day…

So, my point is do what works for you, but do something. We think that we have to be perfect, or perform in a certain way to be successful. We have to follow this person’s example, workout for this many minutes because Betty Bootcamp did. But, no, you don’t.
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Just get up and move. Try new, fun things. Fail at them and try something else. If you can’t stand the treadmill, as most of us can’t, screw up the courage to hit a group class at your gym. Or, weather permitting, get outside. Put your headphones, sunglasses, and hat on and you can pretend the world doesn’t exist (not to mention the vitamin D and overall mental health boost you’ll get from all that sunshine soaked, chirping bird beauty). If you aren’t feeling the work out you’ve got scheduled, switch it up to something that does seem fun—even if you’re going to burn less calories or exert yourself less. Just move more and do what fits with your mood, your day, your schedule.

Make the most with what you have where you are. 

Hang On

Fact: I have all my best Oprah “a-ha!” moments in spin class. I don’t know what this is, but every time my butt is on that bike, I get smacked in the face with the most awesome, profound, and obvious thoughts. That’s part of the reason why I say going to spin class is like my version of going to church. It’s a legit spiritual experience for me, one that opens me up to myself and helps me more positively and productively navigate my world.

This is my first week back in the gym since the end of November. Over a month away, and it shows. I’ve been feeling like a newbie, experiencing the same anxiety, going-to-throw-up nervousness that I did when I started there almost one year ago. I think it’s a combination of: 1. realizing that my fitness progress has basically been wiped out, and 2. a mental roadblock of not wanting people to think that I’m one of those people who are new to the gym as of January 1 (Resolutionaries, we’ll call them).

net

In light of that, I’ve been trying to exude as much confidence as possible, being purposeful in everything I do–from how hard I push myself on the machines/in class, to how I walk through locker room and open my combination lock. I don’t want people thinking  I’m weak or that I’m some flash in the pan gym-joiner.

But between the oncoming monthly hell that is being a woman,  this nagging cold and having been off the workout wagon for awhile, it’s definitely been a difficult transition back. My stamina is shot, and I can barely run. I feel gigantic, puffy, ugly, crazy insecure–worse than I did at my heaviest. I’m still sore from my weights class two days ago. These are all things I had successfully moved way past just a short month ago. But now I’m back here and it sucks.

Which is why last night’s “mass”, my first time back in the pew/on the bike since the end of November, was so powerful.

104356916335294464_WrpjjzO5_cAll off this doubt and insecurity, negativity and worry, was running over and over in my mind. I felt it rise up violently each time I caught myself in the mirror. And I was pissed. Why did I stop? Why was I back here again? I don’t want to know this gross person anymore! Why is she still here?

And then as it tends to do in my life, a song came on that changed everything.

All These Things That I’ve Done by The Killers. One line in particular replayed in my head over and over, long after I left class:

When you can’t hold on, hold on. 

hold on

Yes! Over and over in life we give up. In all things big and small, we pump the brakes or sometimes even come to a screeching halt when we feel challenged or things appear too difficult to manage. But this year, and forever after, when those roadblocks pop up, I want to accelerate through them. When I feel like giving up, I want to push even harder. Stop over thinking, worrying, analyzing, doubting, and just do. Be. There just can’t be any other option than to keep going. Hold on.

When you can’t hold on, hold on.

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Words of Wisdom Wednesday…And A Quick Check In

Did you guys see these Nike commercials during the Olympics? Today, and every day, go out and find your greatness, whatever that might mean for you.

I found some of my own greatness this weekend: I spent the weekend with my family, helping my grandparents with landscaping at their house. This meant hauling, shoveling, shaking clean, and raking tons and tons of rocks…and then going inside to enjoy some of my Grandma’s most delicious cooking. I made smart choices, though, preparing and eating mostly my own healthy food, and squeezing in a run with my cousin while everyone else took a beer break. Victory!

That greatness carried over to the scale this week, where I thought I’d see an increase–things are always a little iffy when you step out of your normal routine. However, I not only lost the 6+ water-filled lbs. post-TOM, but I’m back down to my lowest weight since starting this dang thang! Again, victory!

I’m following up this morning’s greatness-filled workout (intervals on the elliptical and stairclimber) by venturing out for a five-mile walk/jog (or wog, as I call it) after work. Be great, all!

PS. I promise to get you that pumpkin cookie recipe this week! I haven’t forgotten!

How do you find greatness in your every day? Let me hear about it!

I’ll Race You

A gorgeous, crisp, fall day. My momma, my auntie, and my fave cousin. A few Limp Bizkit tunes (no, seriously). Ann Bancroft. 25 porta potties. Free nanners and Muscle Milk! 2,700 women running the Cities.

This was my first 5K race. 

It could have been better, it could have been a lot worse. But it could not have been more fun or more inspiring. I felt light on my feet, I ran and walked (14:24 pace), I passed and was passed. I  high-fived and heard so many words of encouragement from my family and complete strangers. I felt like an athlete again, and I realized just how much I’ve missed that–how much I’ve missed feeling strong and powerful. So, ok, I’m in. I’m hooked–I’m a runner!

Success!

The pictures above? Yeah. Today I finally ran one complete mile.
A windy, hilly, sweaty, challenging, incredible mile.

When I started this journey way back in January, almost nine months to the day, one of the very first workouts I did was workout one of the Couch-to-5K. I huffed and puffed and struggled to make it through one minute of a very slow jog. Everything hurt, everything jiggled, I was incredibly uncomfortable, and I couldn’t breathe.

Frustrated, I moved on to other, less intimidating workouts, coming back to running sporadically to see if it had somehow magically become easier. Slowly progressing from those first sixty seconds, I was finally able to do ninety. Got stuck there, waited, came back and got to three minutes.

And there I stayed. For months.

Then I remembered the quote that kicked this all off:

“Nothing changes when you’re comfortable.”

Amen to that. Amidst the crap-fest that was this summer, I signed up for a 5K and half-heartedly began training. I’ve had a few great runs lately, but that nagging summer bucket list item of running an entire mile was still hanging out there.

I haven’t run a full mile since 7th grade. Today, I did. In 13 minutes! Enjoy the proud sweat and tear stained face above–I know I am!

The best is truly yet to come, my friends! Here’s to the first of many, many more miles!

September Goals

Better late than never, right? As I’ll share with you over the next few days, and as you’ve probably suspected from my recent absence around these parts, I’ve been struggling lately. My plateau is still lazing around like the little bastard he is, and I’ve started to emulate his ways: poor food choices, a crap attitude, no diligence in tracking, and minimal movement.

But! It’s a new month (my birthday month, no less!) and it’s my favorite. Thanks to a new school year, a new season, and another year of glorious aging for me, September has always provided the idea of a fresh start, the chance to try and reinvent yourself one more time. To wit, here are my ambitious and somewhat repetitious goals for this month:

As always, I’d love for you to join me! Pick a few goals from my list, or come up with your own, then share your list in the comments below. 

Goals for September

1. Complete a 5K–scheduled for September 23!
2. Lose 10 pounds
3. Fit comfortably into a “regular” sized pair of pants–so! close!
4. Break through this dang plateau 
5. Build a consistent workout schedule–no more six days on, three weeks off.
6. Begin a strength training program
7. Finish 30 Day Shred
8. Run a complete mile
9. Avoid the downfall of the hormonal, emotional disaster that is TOM
10. Begin twice per week spin classes

Run It

So, on this blog, I try not to focus so much on the day-to-day, but more on the big picture. I have an unwritten rule with myself that I don’t post about that Tuesday when I gained a pound and ate half a bag of chocolate chips (what? That’s totally never happened), and I tend not to post about what I ate for lunch or the amazing workout I had after that. And I certainly never post about my adorably mischievous dog/baby/lemur–mostly because I don’t have any of those things, but even if I did, I wouldn’t post about it. Because it’s obnoxious. And no one cares.

“What an adorable puppy! I wish you’d post more pictures and write more about her crazy adventures,” said no one ever.

But I’m breaking that rule today because, my friends, I think I’ve officially became a runner. Get that skeptical look off your face so we can proceed. Thank you.

If you’ve been reading the blog for any length of time, you know that I’ve been half-heartedly trying to start running. I’ve always wanted to be one of those people just chugging along down the street like it ain’t no thang. Running seems to be both the very most basic fitness activity, and the greatest sign of health, endurance, and the ability to push yourself to new heights of awesomeness. Plus, the runners in my neighborhood are usually totally ripped and hot. Marry me?

I started the Couch-to-5K program day one of my Manda Kay Makes It journey, and I’ve done it sporadically since. It’s been a struggle–everything bounces and jiggles, I’m slow, uncomfortable, and have no endurance, my fear of the treadmill is still very real, and I really haven’t seen progress. I’ve always prided myself on being pretty athletically gifted–sports was all I did growing up–but running has provided a pretty shocking look at how truly out of shape I am. I thought by now that I would have a few 5K’s under my belt, and I could start looking at longer distance races, obstacle races, and, eventually, I’d be doing the triathlon I so badly want to do. In reality, I’ve been lucky to make it three minutes without wheezing and slowing down to walk.

Well, that has all changed now, because I am officially training for my first 5K! It’s the Women Run the Cities race (yeah we do) and it’s going down September 23 (two days after my birthday–what what!). So if any of my fellow Twin Citians happen to be out and about that day and see a rather large lady with an inadvertent bitch face on (see below), huffing and puffing along the mighty Mississippi–well, that’s probably me. You should say hi and cheer for me. Then go get me a water and a lawn chair.

The point of this horribly long-winded post is that this past week, I started training for said 5K. I loaded week 3 of C25K on the iPod, mapped out a little less than 3.1 miles on my favorite, slightly hilly, secluded river trail, and got to work. Let me just say, for the record (and to make myself sound more badass), it was sunny, horribly humid and 86°. And I was so not feeling it.

I moved slowly through the thirty minute program, concentrating on my breathing, my legs only slightly feeling like I was dragging the carcass of Bigfoot. When I finished, I had a ways to go to get back to my car, so I thought, “ok, I’m not completely dead, let’s run a bit more. Make it that tree and we’ll be done.” Guys, I don’t know what happened, but after awhile, I realized that I had long passed that tree. My mind had kind of spaced out and I was lost in the music (thank you, Ke$ha). Then, four minutes in, I decided, “well, why don’t you just keep going all the way to the car?


Every other time I’ve run, I’ve only been able to focus on how out of breath I am, how slow I’m moving, how embarrassing it will be to run an actual race and come in dead last. I’ll be the girl crossing the finish line as night falls and the clean-up crew is sweeping the street.  That’s the image on a constant loop in my mind while running.

But for whatever reason, I was able to completely zone out. My breathing was even, I wasn’t struggling. Both Ke$ha and I were feelin’ like P. Diddy. But of course, as soon as I realized how out of breath I wasn’t and how well I was doing, I immediately snapped back to my usual nagging running thoughts: “holy shit, I might literally die. What if I pass out? How embarrassing! Can a heart explode? What if mine does? I wonder if that guy would give me a piggy back ride the rest of the way?

My aunt, who reads the blog, doesn’t like when I post pics of myself after working out–I believe the word she used was, “Ew!” So this is for you, Auntie Jan!

Just as I was about to slow my roll to walk, My new and improved inner voice cut through the bullshit and said, “keep going. Shut up and show a little character.” I sprinted the last few feet to my car.

I had just run for over eight minutes–the longest I’ve purposely run since high school. I ran at what I thought was a decent clip for 8 whole minutes after doing my usual training program. I know I have a ways to go, and say what you will, but I am crazy proud and it’s given me a little bit of confidence that running a 5K in six very short weeks might not be the craziest idea. Maybe I can do it. Scratch that–I know I can do it.

Have you run a 5K (or longer) race? What goals did you set for yourself during that race?

Halfway Point: August Goals

Goals for August

1. Log 100 miles
2. Wear a pair of “normal size” pants
3. Finish Couch-to-5K
4. Complete 15 2-a-days
5. Lose 10 lbs
6. Log my food and exercise every day
7. Take a Zumba class
8. Cut coffee creamer out of my diet
9. Strength train 3 days per week
10. Complete 30 Day Shred
11. Log 100 push-ups, 100 squats, & 250 crunches per week

This is probably the best month I’ve experienced since I began this journey. I haven’t been very forthcoming with this info, but over the past few months–thanks to out of control hormones and, let’s be honest, out of control Manda Kay–I packed on 11 freaking pounds of bloat and water weight. Yikes, right? Well, since August 1, I’ve lost that 11 pounds, plus three more! I’m feeling less hormonally wacked out, spending oodles of time outside and with friends. I’ve been on point with my workouts and even signed up and began training for my first 5K (more on that this weekend). I’ve been feeling some serious love and support from everyone I’ve been coming in contact with (including a few very surprising sources), and just generally living a happy life.

Here’s the specifics on how August is shaping up:
#1:
I’m well on my way. To date, I’ve logged about 80 miles. Awesome!

#2: In the one store I’ve tried, I’m not quite there. But I plan on doing more research this weekend, and of course, continuing to drop the lbs to help in the process.

#3: Again, not quite there, but I’m working on it! I have that big 5K coming up in September, after all!

#5, 6, 9, 10, & 11: All on track to be crossed out at the end of the month! I sort of looped strength training in with 30 Day Shred, since it’a big component of that workout, so next month I’ll probably continue with 30DS occasionally, but really focus more on getting on the weight machines in the gym–daunting! Regardless, between 30 DS, all those push-ups, squats, and ab work, not only am I getting my butt seriously kicked, but I’m totes going to be ripped…once I get all this fat off.

#7: Zumba’s happening this weekend. I think. I’m not sold that it’s something I want to be a part of, but I need to expose myself to new uncomfortable experiences and ways of moving my body.

#8: I lasted about a week. Coffee without creamer tastes like watered down nothing to me, a waste of good beans. Since I’m never going to give up coffee (though I have cut way back), I’ve gotten smarter about the creamer I’m using. I still use the artifical Coffeemate stuff, but I’m now using their sugar-free version (less carbs and calories) and religiously measuring the amount (don’t drink your calories!)

There you have it: my progress for the first half of this month! How are you doing on your goals? What have you accomplished this month? What are you struggling with? Let me know! 

August Goals

And so begins August. Another month, another ten goals. I had a few leftover from July, so I’m carrying them over to this month. And I’m not sure what makes me think I can complete 11 goals this month, when I haven’t been able to complete 10 over the past few months, but I’m going to try! The majority of my mini-goals are fitness focused, since that’s the area where I’ve struggled most. Eventually it will become habit, right?

As always, I’d love for you to join me! Pick a few goals from my list, or come up with your own, then share your list in the comments below.

Goals for August

1. Log 100 miles
2. Fit comfortably into a pair of “normal size” pants
3. Finish Couch-to-5K
4. Complete 15 2-a-days
5. Lose 10 lbs
6. Log my food and exercise every day
7. Take a Zumba class
8. Cut coffee creamer out of my diet only natural sweetener/milk for me!
9. Strength train 3 days per week
10. Complete 30 Day Shred we have a group going on MFP–join us!
11. Bonus!  Log 100 push-ups, 100 squats, & 250 crunches per week