New moon

I ate well today! Using my plate to keep track!

So, after a couple of years, I'm back. Been on the rollercoaster of diet and fitness. But, hey I did get an Olympic weight set and built a power rack. I've used it off and on. Currently signed up for a Back the Blue 5k on October 28. Not sure how much I will actually run it, but am working on it. I still need to lose about 100#. That hasn't changed in last couple years.

4/9/15 Day 3 week 4 C25K. Rainy and cool. Saw turkey tracks and wing marks in the trail from toms displaying. Always neat to see. 2-4" of snow coming tonight.....

Thanks!! I just wanted to keep going after last challenge. I feel junky if I loose two days, so keep on, keepin' on! Spezzy talks about that book, in her article about strength training.

4/8/15 Free weights/body weight Dynamic warmup: 30sec jump rope 50 jumping jacks 10 squats 5 lunges per leg 10/leg on side and forward swings, hip rotations, and spiderman crawls Circuit 1 20 girly pushups 25 sit-ups rocky style 10@40# dumbbell rows/arm 1min 10sec plank 10@10# dumbbells flies(in the floor) 5@60# barbel squats 10@25# kettle bell lift 10@25#/arm battle axe Circuit 2 13 girl pushups....struggled 25 situps rocky stylestyle 10@40# dumbbell rows ANOTHER 1 MIN 10 SEC PLANK!!!! 10@10# dumbell flies 5@60# barbell squats 10@25# kettle bell lift Circuit 3 30sec incline plank!!!!! My first 5@40# dumbell row 10@10# dumbell flies 5@135# deadlifts Wheeeeewwwwww!! Ate well today, except I broke down and had chocolate.... Bad bad craving!! Coffee with cream and sugar...no, I won't give that up!! Some apple slices 1/2 pink grapefruit Carrot sticks A cucumber 4 slices swiss cheese 4 slices summer sausage 3 mini sweet pepper Supper will be steak with veggie stir fry and a little jasmine rice Need water and shower. Good luck all!! Rocked it to Rollins, metalica, pink, b-52's, white stripes

Break time!! Ordered Practical Programming for Strength last night. Can't wait for it to come in.

Awesome goals!!! Nightwish is pretty cool! I love "outside the box" music! Metal is great, but sometimes you have to go for, "and now, for something completely different."

Good luck Zug!!! I've been there too. Lose ten, gain it back. This is my second challenge. It was a great learning experience. I lost one pound only, but lost 9.5" total! The tape measure and mirror are now my bestest friends! Cruise the NF community and resources. They have helped me greatly!!

4/7/15 Day 2 of week 4 of C25K. And helped a logger who was looking for a road. 5 min warm up, 3 min jog, 2.5 min walk, 5 min jog, 3 min walk, 5 min jog, 5 min cool down.

I did a lot of pt after the surgery. Plus with my job duties, it healed well. The surgeon had done like 5 things to it. Almost a bionic ankle!! Anyway, the C25K program is intervals of walking and jogging, with increased amounts of running time. So, I don't beat myself to a frazzle trying to run the whole time like I used to. I'd get pretty frustrated over not being able to run the whole time! I busted started week 4 the other day. As far as joints go, I highly recommend Chi Running. Pick up the book and maybe a DVD. I love love love it! My knees don't hurt, my hips don't hurt. My ankle doesn't hurt. My calves do not get as tired. I was skeptical at first, but it really works. He teaches you how to hold your body as you run and use a midfoot strike. He teaches how to practice the techniques while standing still, and how to apply it during a run or walk. I actually look forward to runs. Mostly

Yo to my lurker!! Good luck on the next challenge Mr.willes!!

Forgot a couple things! My current program is weights 2-3x per week and run 2-3x per week. My weight lifting program is a full body workout combining free weights and body weight routines. I do a dynamic warmup followed by 2-3 circuits with 1-2 min rest between circuits. This way I get a little bit if cardio benefit. As I said in first post, I eat 80-90% Paleo. I have dairy in small amounts. Mostly plain Greek yogurt, with some cheese and a little milk. I have a slice of bread here and there but I feel so much better without it!

This will be my second challenge and I'm pumped! I lost inches on my first challenge, but no weight. I don't consider it a fail, even though weight loss was one goal. I see it as a win for learning about weight lifting and finding a running program that works for me! A brief background: I've been about 90# overweight since I gave birth to our 2 beautiful kids, the youngest is now six. Both were c-sections. I had gall bladder surgery 3 months after our first was born, and major ankle surgery a couple years ago. I've struggled to loose weight, and have been attempting the Am. Birkebeiner 4 times, with only one finish on my first birkie. So... Goal #1. Continue to lose inches. Long haul would be to get back to pre baby measurements of 32-28-36. Or somewhere in that neighborhood. As long as I look good naked! But for this challenge, I would like to loose another 9", or so total. Goal #2. Continue to gain energy for myself and my family. Goal #3. Get myself in good shape to Ski the American Birkebeiner. I will accomplish these goals by continuing eating 80-90% paleo, weight lifting, and the C25K program eventually bumping up to 10K.

So the end of my 1st challenge was on a high note. 9.5" lost total! I didn't loose 12#, but I'm not going to consider it a fail. I packed on muscle and tightened up!!! I have more energy for my family!! Woot woot!! I started a running program that works for me! Woot woot!! I increased my lifting capabilities!! Woot woot!!! I had fun and got to chat with some really cool people! Onward to challenge #2, the rangers, and more learning.

So I was soooooo sad about my weight only going down 1#, then coming up a pound! Well, I took final measurements this am for the end of challenge. 9.5" lost off my bod!!!!!!!!!!!!

Awesome! Awesome!!! Good for you on your goals! I am also happy I stopped the scale!!!! Hope u feel better and keep up the great work!!

Feel better soon!!!

4/5/15 End o challenge!!! I had lost 1#, but gained it back. I was sad cause my weight didn't budge. Well, I may throw my scale out! LOST A TOTAL (since start of challenge) OF 9.5" OFF MY BODY!!!!!!!!!!!!!! Almost keeled over! SUPER PUMPED!!!!! Wishing everyone the best on the final day of the challenge!

4/4/15 Did day 1 week 4 C25k. 5 min warmup, Ron 3 min, walk 90s, run 5 min, walk 2.5min, jog 3min, walk 90sec,jog 5 min, cool down 5 min. My form is improving!!! Felt good, except for cold air.

Keep up the hard work!!!!! But No ankle bustin!!!!!

That's great!!! And good for you for standing up for your body! Woot woot for you!

4/3/15 Dynamic warmup....30 s jump rope, 50 jumping jacks, 10/ leg on forward, side swings,hip rotations and spiderman crawls. 5/ leg on lunges. 10 squats. Circuit 1 60sec plank 15 girly pushups 25 rocky style sit-ups 5@40#/ arm bent over rows 10@10# butterflies 10@25# kettle bell lift 1*5@60# barbell squats 0- Battle axe Only had time for one circuit this am. May do more later or some pushups here later. Or I'll just have an easy day. Rocked it to Rollins, Metallica, Bloodhound Gang.....etc. My "Pump Me Up" mix.

You can do it!!! I started to lay my own laziness trap this am. "Its going to be a bad fire day, probally busy. Just sit this am...."" Then, I yelled at myself and did my C25K. I'm thinking , I'm a dummy, I need to be in shape for myself, family, and job. So just do it! But yeah, that little lazy gremlin is a tough bugger