Thursday Week 6: Tuning Into Your Body

     Thursday’s workout was a Yoga class at Brightwater Yoga (http://www.brightwateryoga.com) taught by  Leigh Ann.  Special thanks to my husband for babysitting so I could go! 

      Leigh Ann’s classes are always wonderful.  She opened the class sharing about how our bodies carry stress, perhaps as tightness in our back, jaw, shouders or upper back.  Thru yoga, or maybe just by being still and listening we can learn more about ourselves.  In class tonight,  after doing headstand I had some tightness in my chest.  The same thing happened a few weeks ago after doing handstand.  I think it was anxiety that I’ve been carrying around attempting to release.  We ended the class with a long final relaxation, I felt very relaxed, grounded and peaceful as I headed home.  Such a treat to take time for myself to listen to my body and find out what it is trying to tell me. 

     How can you find some time to tune in and listen to your internal signals?

Live Well,

Laura

Wednesday Week 6

     Today I had a great lesson in how our mind talks us out of exercising.  My plan for today was to run for 30 minutes after work, before I picked up my daughter.  Due to meetings and a lot of work to do at the end of the semester I only had 20 minutes to run before I needed to pick her up.  My first thought was that isn’t enough time so I got in my car drove towards her school.  Then I thought, “I’m going to have to post on my blog that I didn’t do my run.”  My next thought was, “Well, I do have 20 mintues I could do something and I always say something is better than nothing.”  So I stopped my car about 10 parking spaces up from my original spot and went for a 20 minute run.  I felt so much better after just that short run and was reminded about how my mindset can either keep me moving towards my goals or away from them.  Of course, the accountablity of blogging about my progress was also a great motivator.     

Live Well,

Laura

Laura’s Week 6 Summer Action Steps

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

• 20′ Run

Tuesday

• Fully Body Lift

Wednesday

• 30′ Run
•  20′ Yoga

Thursday

• Yoga Class
• 20′ Cross Training

Friday

• Full Body Lift
• Run Intervals 

Saturday

• 40′ Run
• 20′ Yoga

Sunday

• Reflection

     

Laura’s Week Five Reflection

 

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

• Off

Tuesday

• Fully Body Lift
• 20′ Cardio

Wednesday

• Yoga Class  Went to a Bikram Yoga Class

Thursday

• 30′ Run
• 20′ Yoga

Friday

• 30′ Body Circuit Workout 8 Mile Hike to Ramsey Falls Instead

Saturday

• 40′ Run 30 Minute Body Circuit Instead (30 seconds each of squats, lunges, mountain climbers, push- ups and squat thrusts, then we did a 1 minute hill sprint.  Repeated four times.)
• 20′ Yoga

Sunday

• Reflection
• 20′ Hill Interval Run No

      I feel good about last week’s workouts.  They were a little different than I had originally planned, but they were varied and fun.  Tuesday and Thursday were both good workouts at the gym. 

     Wednesday I went to a Bikram yoga class.  I’ve been to a hot yoga class before, but not a Bikram class.  It was very different from the classes I usually attend.  While I was doing the class I thought the timed poses and 20 second Shavasana were strange, but I felt great afterwards and great on Thursday.  The studio was far from my house so I won’t go all the time, but I would go back.  http://www.hotyogaasheville.com/

       We were traveling over the weekend in Gatlinburg, TN so on Friday I got to go on an 8 mile hike to Ramsay Cascadesn the Great Smokey Mountains National Park.  It was so beautiful.  I love hiking and getting away from everyday life for a little while.  Here is a link about the hike if you are interested.  http://www.waterfall-picture-guide.com/ramsay-cascades.html

     Saturaday I recruited 4 other family members to do the body circuit/hill sprints with me.  The heat index was a steamy 105, but we sufferred through it together and had a fun time.  I usually work out by myself so I had forgotten how fun it is to workout with friends. 

     Sunday I was exhausted from staying up to late on the trip and took a nap instead of working out.   

      The variety of the week was great and finding ways to workout with other people while we were traveling made the workouts more fun.   

Laura’s Week Five Summer Goal Action Steps

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

• Off

Tuesday

• Fully Body Lift
• 20′ Cardio

Wednesday

• Yoga Class

Thursday

• 30′ Run
• 20′ Yoga

Friday

• 30′ Body Circuit Workout

Saturday

• 40′ Run
• 20′ Yoga

Sunday

• Reflection
• 20′ Hill Interval Run

     This week I will be traveling over the weekend so I’m going to do a body circuit workout for my second weight session instead of something in the weight room.  I think I”ve made a realistic plan that can fit in with everything I have going on this week, so we’ll see how it goes.

Live Well,

Laura

Laura’s Week Four Reflection

Goal: I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

• Journal

Tuesday

• Upper Lift
• 20′ Yoga
• 20′ Run
• Mindful Moment

Wednesday

• Lower Lift No
  
• 20′ Yoga
• Intervals 1′ hard, 1′ easy x 6 No
  
• Journal

Thursday

• Upper Lift No
  
• 15′ Ellipitical No
  
• Journal

Friday

• Yoga Class
• 30′ Run No
  
• Mindful Moment

Saturday

• 40′ Run Moved to Sunday and Did
  
• Journal

Sunday

• Reflection

Monday and Tuesday started off strong.  Yea!  I had a mental battle on Tuesday about working out and almost convinced myself that I didn’t have enough time.  In reality, by using my time wisely I had enough time.  Wednesday I had a massive headache all day and skipped my workouts to relax.  My husband stepped in and made dinner and put our daughter to bed.  That was so great!

Thursday was very busy at work and I chose to go out to dinner instead of doing my workouts.  I missed my workout, but my husband and I got to go out to eat at The Admiral and attend a concert to celebrate his birthday.  It was a great time together, so I am glad I made that choice.  Friday I got to a great morning yoga class at Brightwater, but I did not get in my run.  My childhood friend Leslie and her two year old son were coming into town.  Normally, I can let my house go but I had to get it cleaned up for my guests.  So my workout got shortened.  Saturday we had a party for Martha.  It was a busy day with friends coming into town and getting ready for the party so I moved the run to Sunday.  This week I chose to spend time with my husband and friends who were visiting instead of getting every workout in.  I’m okay with that choice because I only see my friend a few times a year and I will get back to my workouts this week.  Another strategy might be to plan sho  In busy times it is important to pick shorter workouts, so that I can do both.  This weekend I will be traveling to a family reunion in Gatlinburg, TN so I will plan shorter workouts that I can do and still have plenty of time for catching up with family.

Martha’s Blog: Goal

I have been thinking about my goal for several weeks. Now, it is time to put it and myself out there. Here goes…

I am so proud  now that I have completed my first full marathon on December 11, 2010. 

That’s my goal! I will be running the Thunderoad Marathon in Charlotte, NC. There are now 147 days until the marathon.

GOTTA RUN!!!!!!!!!!!!!!

Martha

Martha’s Blog: A Simple Life

I spent last week turned off. Well, I spent last week mostly turned off and I mean this in a positive way. Being in the mountains at Lutheridge allowed me turn off my tv, my computers, and my ipod. I did drive my car once about two miles and I did talk with my husband each day on my cell phone because staying connected with him is an absolute must!

By tuning out everyday distractions, I was finally able to tune into what matters most to me. Family. Laughter. Health. Nature. Peace.

Before, I struggled to articulate my life purpose statement because I was making it too complex. I wanted to it cover everything and lead me on a perfect path to the life I desire.

So, for my life purpose statement I have found it best to keep it simple:

Spread love and laughter whenever it is possible; strive to take care of my family and nature by making mindful choices; and have fun with the joys and wonders of life and the world around me.

Tomorrow: I commit to my goal for the next 5 months!

Laura’s Week Four Action Steps

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Monday

• Journal

Tuesday

• Upper Lift
• 20′ Yoga
• 20′ Run
• Mindful Moment

Wednesday

• Lower Lift
• 20′ Yoga
• Intervals 1′ hard, 1′ easy x 6
• Journal

Thursday

• Upper Lift
• 15′ Ellipitical
• Journal

Friday

• Yoga Class
• 30′ Run
• Mindful Moment

Saturday

• 40′ Run
• Journal

     My intention this week is to get back on track after getting off the workout wagon last week.  This feels like an extra busy week with a lot to accomplish at work and a family gathering this weekend (which will be great!).  I will have to manage my time well and make good choices to get everything done. 

     As I said in my reflection for week three I am going to be aware of how much time I spend on the internet as that can be a real time sink for me.

     For my workouts I am going to try getting back on the ellipitical.  That has been hurting my leg so we will see how that goes.  I am also changing my weight routine to a upper and lower split instead of circuits for a little variety.

Live Well,

Laura

Laura’s Week Three Reflection

Goal:  I am so happy and feel great that I have accomplished my 8 week summer exercise goal.  Each week I ran four times, practiced yoga three times and lifted weights twice.

Week Three Action Steps

Monday

• Run 30 Minutes

Tuesday

• Upper Body Lift
• 30′ Yoga

Wednesday

• Lower Lift  No
• Run 3-5 Hill Intervals No

Thursday

• Upper Lift   No
• 30′ Yoga  No

Friday

• 35′  Run No

Saturday

•  40′ Run No
• 20′ Yoga No

Sunday

• Off  Ran 30 Minutes
• Goal Evaluation

Week 3 Reflection

      I really got off track last week.  Staying at Lutheridge I chose to participate in camp activities instead of workout.

     I feel guilty for not keeping up with my goal and I really missed working out.  I am committed to getting back on track this week.  A positive is that with the break my left leg is feeling a lot better today, no pain at all.  Perhaps the break helped that to finally heal.  Lutheridge was also a great break from everyday life and I got to spend some quality time with Mom, Martha, and Bella. 

     While staying at Lutheridge I didn’t have easy access to the internet.  To connect I had to walk to another building, wait for my old laptop to power up, and then the connection was slow.  Needless to say I did not get online very much.  Not getting online made me realize how much time I spend online.  Some of it is productive, but some of it is just surfing around.   This week I am going to try and limit my internet time.  I feel if I can do this I will have more time to interact with my family and for sleep. 

What tasks take you away from the real joys of life?

Live Well,

Laura