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Some of you have asked me for an update, so by request, here it is. I've plateaued weight-wise. I've not lost an ounce in 5 weeks. But I've kept at it, and I still make it to the gym 4-5 days a week. I know to change it, I've got to change something that I'm currently doing.
Many people assume that if you fight with weight, that you overeat. In my case, this couldn't be farther from the truth. I do something even worse.... I only eat once a day. It's true. Doing this only tells your body that you're starving, so your fat cells will hold onto every calorie. I've read about this concept for years in diet books ranging from Outsmarting the Female Fat Cell to Skinny Bitch, I know this to be true. Yet, using the American excuse, "I'm too busy," I still do it. I also suffer with thyroid disease and starvation only extrapolates my symptoms.
I've discovered this dietary app called My Fitness Pal, it not only figures out your caloric intake for the day, but it also offsets your workout with your intake. The app is free, and you can even set it up to give you text alerts to remind you to log in (or in my case, to eat). I'm still learning about the app, and as I learn, I'll share it with all of you.
But as promised, this week I'll highlight Weeks 3 & 4 of my 5K Workout Plan.
Note: I’m planning on walking my first 5K. I’m not
an expert, but I trained extensively as a young woman. I’m applying those
concepts to my workout plan. If you’d like to run your first 5K, I’d suggest
adding a walk-run combo during week three and beyond.
Using the Mayo Clinics 5KRun: Seven Week Training Guide as a model, I’m extending this out to my 12 Week
Plan to get ready for a 5K Walk/Run this October and share with my readers my
results.
If the past month is any
indication, I’m going to alter the plan a bit to incorporate a flex day. What
is a flex day? It means that I will either go easy that day if I’ve stayed on
track, or that it will be a makeup day for any fitness that I’ve missed. Please
keep this in mind when reading this blog.
Weeks 3 & 4
Monday Walk
20 minutes on the treadmill
(+
Yoga)
Tuesday Walk
for 20 minutes
(+
Weights/ Upper Body)
Wednesday Walk
for 20 minutes
(+
Weights/ Lower Body)
Thursday Walk
for 20 minutes on the treadmill
(+
Yoga)
Friday Easy
or Flex Day
Saturday Walk
2 miles (Week 3)
&
Walk 2.5 miles
(Week 4)
Option:
Alternate walking/running
I hope this blog will encourage you, and please join the conversation.
Laurie Epps is
featured in dozens of news articles, and literary journals both on and off the
web. Laurie is also included in a number of short story anthologies, and does
some ghostwriting for prominent professionals nationwide. Laurie is also active
in a number of writer support groups and networks with writers from all over
the country.
Laurie is a
single mom, and is still raising her two youngest daughters, Ellen and Chloe.
Laurie’s grown daughter, Melanie resides in California. Laurie is also a proud
momma of three furry-babies; Laurie has turned in more than one manuscript with
cat fur on it. When not teaching or writing, Laurie gets in as much beach time
as her budget will allow, loves to attend the Opera and Ballet, and she enjoys
cross-stitch & knitting. Laurie’s sports teams are the Atlanta Braves and
the Dallas Cowboys.
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