Tag Archives: fitness

Hills And Power Outages (or Not My Usual Workout Week)

This past week of workouts was not how I had planned things to be. It’s not necessarily a bad thing. I know I’m very set in my ways and that having something change up is good for me. But fortunately, even with things not going as planned, I still had a good week of workouts.

Monday was a no switch day and we did endurance, strength, and power work. The treadmill was one long block without much of a break between things. We started by doing a 3 minute push at 2% incline, 2 minute push at 3% incline, 1 minute push at 4% incline, 45 second push at 5% incline, and then finally an all out on a flat incline. We did have base paces between everything (which I walked), but I ran everything else. Inclines are interesting for me since I’m used to working at 4% so that doesn’t feel too bad for me. But the higher inclines are tough and I’m proud of myself to trying them out.

The second half of the treadmill block was push to all out paces at 4%, 3%, and then 2% inclines. It was nice getting the inclines to go down and since they were lower inclines they weren’t as bad as the first half of the treadmill block. I’m curious what the inclines will be on my next 5K because I would love to try to train a bit more for those specific hills.

On the floor, we had 3 blocks that each had 2 moves and then a rowing segment. The rowing was 300 meters, 150 meters, and 600 meters which aren’t horrible but felt long after doing the treadmill and floor work. On the floor we had a mix of upper and lower body work with hip swings, shoulder work with the straps, and hammer curls. But my best thing was when we were supposed to do pikes on the ab dolly. Normally, I would just do knee tucks since pikes are very difficult for me and I don’t do ab dolly work on my toes. But I decided to keep testing out doing ab dolly work and was pleasantly surprised to see that I could do the pikes! They were mini-pikes, but they were more than I had done before!

Wednesday’s workout was a power day which was a nice break from doing treadmill inclines. A lot of the work was 90 second push paces and push to all outs. I ran for all the push and all outs (I say that pretty much all the time now, don’t I?) and was happy that my endurance is really improving. And since it was a power day, I wanted to do one really awesome speed segment. So I did the last 45 second all out pace at 6.5 mph. Between all that work I did and the awesome speeds, I managed to do more than 2 miles on the treadmill during class!

The floor was a tough day. We had 2 blocks that both started with a similar patterned. We had a 250 meter row, a lower body move, a 150 meter row, a lower body move, and then arm focused floor work. The first block was squats between the rowing and then tricep work with the straps and tricep push ups. The second block was lunges between the rowing and the bicep work with the straps, weights, and push ups. I thought it was very tough to have all the tricep work in one block and bicep in the other (instead of mixing them up), but I think it was designed to be tough that way.

I was booked for Friday’s workout, but in case you aren’t in LA and didn’t hear, we had a huge storm that day. Before my Friday workout, the power went out in the building where Orangetheory is located. So classes were canceled since there was no estimate for when the power would be back plus it was starting to get a bit dangerous to drive. I guess it was good that it happened because right when I would have been in class, my power went out. If I had been in class, I would have gotten home to a totally dark house, needing to search for my flashlights, and would have to take a cold shower in a very dark bathroom. But I was very glad I was already booked for Saturday’s class so I could still get 3 workouts in for the week.

Saturday’s class was a bit odd since my body was feeling weird from the power outage. When it got dark, my body felt like it was time for bed even though it was only 6pm. So I slept pretty weird the night before and was still feeling that when I got to my workout. But I perked up pretty quickly because in the lobby was Whitney, who used to be one of my regular coaches but hadn’t seen in over a year! Whitney was teaching at another studio for a while and when she came back to my studio, she was always teaching when I was working so I hadn’t seen her. But to see her again was amazing and I was instantly in a good mood!

It was a 3G style class so I wasn’t stuck on anything for longer than about 15 minutes. But since it was an endurance, strength, and power day those 15 minutes felt like 30! I started on the treadmill and we had 2 small blocks on the treadmill. The first block was like a normal strength block so we had inclines. We had pushes at lower inclines and finished with an all out at 6% incline. I ran for all of those inclines, but I kept my pace slow with the all out since the incline was so high. The second half was more like a power day with push to all outs. The combined time ranged from 2 1/2 minutes to 1 minute and I was able to run for all of them. I increased my speed each time the combined time was slower and ended with 30 seconds at 6.5 mph. And even though we had a shorter treadmill block than I’m used to, I got a lot of distance done. When I started at Orangetheory, it could take me 20 minutes to do a mile. Now I can do 1 1/3 miles in that time!

The rowing block was probably the toughest for me. We had rowing plus squats for 15 minutes without a break. The rowing was 700, 500, and 250 meters and by the end the 250 meters felt like 700. The squats between the rowing was tough too. My legs were feeling a bit shaky so I had to take my time doing everything and took breaks in the middle of each set. But even with my slow work and breaks, I managed to get all the rowing done and got into the bonus round (which was just repeating the final round again).

And when I finally got to the floor, I was so glad there was a lot of work that was on the mat or on the Bosu so I could rest a bit. We used the Bosu to do chest presses (using the Bosu as a rest for our heads) and to kneel on for tricep work. We also had plank work where we were supposed to reach our hips to the other side, but I wasn’t quite able to do that so I did something more like mountain climbers. We also had shoulder strap work and abs (which was done laying on the floor so I took advantage of that to catch my breath). When class was done, it felt so long but I was so glad I had signed up for it. I would have been sad if I only got 2 classes done because of the storm.

Even though I set out to do a 4 workout week, I’m glad I still got my 3 classes in and that I pushed myself hard in each of those classes. I’m slowly seeming more and more progress in class and that helps to keep pushing me along. I’ve got 2 months to go before surgery and I’m considering this training to get ready for it!

Walking And Running (Mixing Up My Workouts)

I was on such a high from my previous week of workouts that I didn’t know if I could do anything close to it last week. I tried to keep my expectations low going in to this past week because I didn’t want to burn out. But I also was feeling so great from all that I did that I didn’t want to lose the momentum. So I decided to try to alternate going crazy and having recovery days and see what happened.

Monday was technically an endurance, strength, and power day but to me it really felt like an endurance day. We had a crazy plan for the treadmill and I really pushed myself on it. The pattern started with a 3 minute push pace, 2 minute push pace, 1 minute push pace, and 1 minute all out pace. There was base pace in between each but it was still a lot. And the second half of the pattern was a 1 minute push pace, 2 minute push pace, 3 minute push pace, and 1 minute all out with the base pace in between. I managed to run all of the push and all out paces and in 23 minutes I did 1.55 miles which is half of a 5K.

On the floor that day, we had a 400 rep challenge. For some locations, this was a timed challenge, but it wasn’t for us. That was for the better since if it was timed I know my form would have suffered because I would have sped through things. We had 2 rounds of 25 squats, 25 hip bridges, 25 push ups, 25 rows on the straps, 50 hop overs, and 50 mountain climbers. It was very intense and tiring but I made it through. After completing my 400 reps, I had dumbbell swings and tricep work plus a 200 meter row. It was a lot, but I felt so accomplished after finishing the workout.

Wednesday was a strength day and we didn’t switch between blocks. I decided to do only walking on the treadmill that day and I’m glad that I did that. It was a nice change of pace from all the running I had done. We had ascending and descending hills with the inclines at 7, 9, and 11%. I also had 1 minute intervals at 8% with my speed at 3.8 mph which is pretty fast for my walking. And I was able to do my all out paces at 12% which is pretty steep for me.

On the floor, we had 2 blocks which each started with 400 meter rows. I was able to get those done in 1:31 and 1:28 which even surprised my coach! We also had regular and lateral lunges and lateral arm work. And I used the ab roller for knee tucks and push ups. But what went best for me was the ab work that day. We had abs with scissor kicks and crossovers. Normally those are really difficult for me because of my hips. But I was able to do them without modifications and I could really feel my abs working!

Friday was another epic day for me and I surprised myself again. We had a 23 minute challenge and I didn’t focus on distance but endurance. The idea of the challenge was to run for .25 miles and then recover with walking for a minute. And we repeated that as many times as we could. Obviously, the faster you run the more times you could repeat it. But for me, I wanted to prove to myself that I could run .25 miles over and over again. This was a test for me to see what I could really do with intervals because I am planning for my next 5K. So I ran every time I did the .25 miles at 4.5 mph which is becoming a very comfortable pace for me. I did increase my speed a bit for the end to see how far I could go, but I like that I found a good speed for me. And I’m so happy that I was able to keep up my running every time and I didn’t feel too tired during it. This wasn’t my best distance, but like I said that isn’t what I’m focusing on right now. I’m really proud of myself and I feel more confident than ever that I can have an awesome 5K in April.

After that long run, I was tired but I was ready to get to the floor block. It was a long floor block so we didn’t get much of a break in things. We had rowing between 100-200 meters, squats, lunges, burpees, froggers, palms to elbows (but I did plank shoulder taps instead), and pull ups. My form wasn’t great on the floor, but it wasn’t too bad compared to other days when I was tired.

Saturday’s workout was another recovery workout for me. It was a strength day and I made the decision to walk the entire time on the treadmill again. I needed the break and it was nice again to mix things up. The inclines were pretty intense and a lot of times I was at 12 or 15% incline which I don’t do that often. I can’t remember the last time I did 15% incline. Fortunately, since that workout was a 3G day I only had to do 2 rounds on the treadmill.

For the rower segment, the first time we had to see how fast we could do 300 meters and then recover for 20 seconds before doing it again. I think I got 3 or 4 attempts at the row before we switched and I was pretty consistent with the time. The second time on the rower, we had a challenge I hadn’t done before. We were supposed to count how many times we pulled the rower handle and to try to get 300 meters in 30 pulls or less. My first attempt wasn’t that close but I was determined to make it happen. I took super long pulls and leaned really far back to make it as long as possible. It was weird to have my form like that, but it paid off because both of my next attempts made it to 300 meters in under 30 pulls.

And for my 2 floor segments, there was quite a bit of arms work. We had rows in plank and standing up plus shoulder presses. We also had ab work with plank jack push ups and crunches. I like 3G workouts since we change between sections a lot, but it also means that I feel really tired and sometimes the workout feels a bit long. But this time the fun in changing it up was more than the tiredness I felt.

Even though I did 2 days of walking out of my 4 workouts, this is another success week of workouts in my mind!

Lots Of Running and Rowing (or Proof Of My Progress)

For a while, I was making such great progress in my workouts. But I think from the past few weekly updates it’s becoming clear that I’ve been getting a bit stuck. I’ve been doing little improvements here and there, but in general I’m at the same level that I was a few months back. I’m not using heavier weights, I’m rowing at about the same wattage as I was before, and my running is still at the same speeds and lengths of time. I know I need to work on this, but it’s been tough. So this past week of workouts, I did my best with trying to see where I could make improvements.

Monday’s class was a strength focus but it was a run/row day. The run segments were .3 miles on a flat incline and .15 miles at 7-3% incline. For the flat incline part, I ran for 90 seconds and then walked for a minute and repeated that until I got to .25 miles (power walkers do half the distance so since I run/walk I try to split the difference). I was tempted to see if I could run .3 miles without stopping, but I was scared to test myself. And for the incline runs, I ran for 45 seconds and walked for a minute until I got to .15 miles (since that was a shorter distance I didn’t split the difference between runners and walkers). It wasn’t easy to run on an incline, but I was grateful I challenged myself to do it. For the rowing, we had 150 and 300 meter rows and those were nice quick sprints for me.

On the floor, we had really short blocks and we focused on upper body and abs mainly. I did have some small improvements in my floor work including doing my plank work on my toes instead of my knees. I also used some of the heavier weights for my deadlifts and rows. For my ab work, I did have to use more modifications than I would like but I was still doing the work and I felt it in my core later that day and the next morning!

Wednesday was an interesting day. We started with a 10 minute block on the treadmill and a 10 minute block on the floor. On the treadmill, we had pretty long push paces (90 seconds to 2 minutes) followed by 1 minute at base pace. I did all the pushes as a run and walked during the base. On the floor, we had chest presses, squats and sit-ups. Then we came together to do the rest of the class as a partner workout.

This was a rowing partner workout. The person on the rower would row for distance while the other person did floor and treadmill work. On the floor we had jumping jacks with a medicine ball, push ups, and plank leg lifts. Then the floor person would go onto the treadmill to run. We had .2, .15. and .1 miles to do on the treadmill and I decided to run for the entire time. The .2 miles part was tough, but running the entire thing was a nice boost to my ego since I thought I’d struggle more with it. After the run, we would tag out the rowing person so they could do the floor and treadmill work.

The time on the rower averaged about 3-5 minutes and it wasn’t easy to row after  doing the running. But there were goals set for how much distance we could do as a team during the workout so I rowed pretty hard. Each time on the rower, I was pretty close to 900 meters. In the 23 minutes that we worked, we each did the treadmill and rower 3 times (so 6 total switches) and between me and my partner we got 5130 meters on the rower. That’s not too bad considering how much other work we were doing in the workout!

Friday was a strength day and for some reason I was having a pretty bad day with my hips. I was hurting really badly and I couldn’t make the pain go away. I still went to the workout, but I knew it wouldn’t be a really great one for me. We didn’t switch between blocks and we started with a 2 minute push pace on a flat road. I did run for that, but that was the only running that I did. Since it was a strength day, which means hills, I didn’t mind too much that I was walking. I did my inclines between 6-10% and sometimes I increased my speed a little bit as well. It wasn’t my best workout, but I tried to take it as a recovery day and be ok with that.

When I switched to the floor, we focused a lot on arm and chest work. It was fine with me until for some reason my right shoulder was starting to hurt (I think I might have slept on it funny). Once I started to hurt, I used some lighter weights but kept going. And we did have 2 rows that were 250 meters each. The first time I did it in 1:01.2 and the second time I did it in 55.5 which made me pretty happy. It’s nice when even during a tough workout I have something I can be proud of.

I also did a Saturday workout. I debated cancelling it and for a while I was only on the waitlist which seemed like an easy way to not go. But I just told myself that I needed to do it and it ended up being the perfect workout to end my week on when I was struggling with progress. This workout was a run/row but it was not the standard format. This time, we had running with weights that we did 3 times and then we moved to rowing with weights 3 times. For the running, we had to do .25 miles each time. I’ve run .25 miles before, but it was a struggle and I wanted to see what would happen this time. It wasn’t easy to run the entire thing, but I did it. And I did it all 3 times! I did have a break between each .25 miles when I had to do weights, but technically I ran .75 miles in that workout! The rowing was 150 meters so that was fast and the weight work that we had to do between everything were shoulder and arm focused. But the sense of accomplishment I had each time I did my run made everything amazing in that workout.

On the floor, we had a lot of squats and ab work. I was using lower weights than I know I could have used but I also was very tired after doing my running. I was doing plank work on my toes again (which is pretty tough with my hips not being as great as they could be) and I was doing speed skater lunges without having to put my toe down which has been something that I’ve been working toward for a while. It seemed like this workout, which I questioned if I wanted to do, ended up being the workout that proved to me that even when it doesn’t feel like I’m getting stronger I really am.

I keep trying to tell myself that progress is slow and that I have to be patient with myself. And as long as I keep going that I will see progress in the long run. But it’s tough when you feel like you are stuck in a plateau to convince yourself that you are doing the right thing. So having a positive workout week like I did this past week helps to keep me motivated and feeling like I am on the right path.

Getting Back To Normal Workouts (or Balancing Hard Work And Taking It Easy)

After Peak Performance Week, I was pretty tired from all the hard work. I knew I’d still be doing my 3 workouts for the week, but I didn’t feel like I needed to push myself as hard as I had the week before. Having a recovery day (or a recovery week) is a totally normal thing to do. But I usually am so competitive with myself that I don’t want to do that. But this week, I knew that I needed to. So I tried to find a good balance between working really hard and taking the recovery I needed.

Monday was a power day that didn’t switch between blocks. But even though we didn’t switch between blocks it almost flew like we did because the first 3 blocks were only 4 minutes each. For those short blocks, I was able to run all the pushes that were 2 minutes or under and all of the all out paces. We had a 3 minute push pace followed by a 1 minute all out. I did run for 2 minutes and then took a quick 1 minute walk break before running my all out. The last block on the treadmill was 7 minutes which was a mix of push and all out paces. I tried to follow the paces perfectly (only walking during walking or base paces). And by doing that, I ended up doing 3 minutes of running at the end which felt pretty good for me!

The floor work that day was a similar pattern with 3 short blocks and 1 long one. Each of the short blocks was 2 different things we had to do and I was able to get through 2 rounds most of the time. And for the longer block, we mainly did squats followed by rowing. I didn’t take it too easy while on the floor since the blocks were so short. I was using 20 pound weights for my squats and 25 pounds for the deadlifts we had to do. Even in my recovery weeks, I’m finding that sometimes I can use heavier weights (especially doing lower body work), so I’m glad I still did that.

Wednesday was an endurance day, but fortunately we did switch between blocks. For the treadmill blocks, on the first one I ran for 2 minutes, walked for 1, and ran for 2 again. I was really happy to see that I felt fine doing that but then after that first block my body decided that it was done. I was feeling pretty light-headed (I didn’t have the best food day before my workout) and was dealing with a bit of pain all over. So for all the other blocks, I ended up walking even during the all out paces. I ended up keeping my speeds and inclines lower than I normally do on a walking day because of all the issues I was having. But I was trying to keep focusing on remembering that this was now a recovery day and that was ok.

On the floor, I used some medium to heavy weights when we had our squat work. In the last floor block, we also had a 400 meter row which I did get done in under 2 minutes. But the light-headedness and pain were affecting me on the floor too and I was taking quite a few breaks. I thought that the toughness of the workout was just because of my personal issues, but after class everyone else seemed to agree that for some reason it was an exceptionally hard class. That did make me feel a bit better about all the struggles I was having in class.

Friday’s class was a power day without switching. I was still dealing with a bit of pain (all the rain we’ve been getting in LA makes my hips hurt so much), but fortunately my workout didn’t suffer too much from the pain. All of the blocks we had were 5 minutes or under and that was helpful. We had a lot of all out paces (I think it might have been 8 or 9 of them, but I lost count). We had 1 minute pushes to all outs, 90 second pushes to all outs, and 2 minute pushes to all outs. And I managed to run all of it. I did walk during the base paces and walking recoveries, but it felt really good to run as much as I did. I still want to push my running more, and I feel like this workout was a good way to do it.

The floor was similar with the short blocks. We had a lot of squat work, a lot of ab work with the ab roller, and I even attempted doing knee tucks on the ab roller on my toes instead of my knees for the first time (that only lasted for 2 knee tucks, but it was the first time I ever did that!). But one of the floor blocks was all rowing for 5 minutes. We had base, push, and all out paces on the rower; but basically it was rowing constantly for 5 minutes. I know I could have done better than I did, but I think I didn’t do too shabby.

For this being a bit of a recovery week and a bit of a challenge week, I think I found a great mix. I listened to my body when I needed to and adjusted when necessary instead of trying to overcome the issues. Hopefully this will be a pattern that I’ll be able to continue doing for a long time!

Going Big During Peak Performance Week (or A Week Of PRs)

This past week was Peak Performance Week at Orangetheory and it went really well for me! Peak Performance Week is something that I do look forward to each time it happens. It’s a great way to prove to myself that I’m making progress and since I’m so competitive with myself I can get some of that energy out. My original plan was to only do 3 workouts, but I decided to go for it and do 4 workouts during the week (which meant doing 3 workouts in a row) because I really wanted to see what I could do.

Monday’s challenge was the 500 meter row challenge. I don’t have as crazy of goals with the rower as I do with the treadmill, but I still set goals for myself and want to do better than I’ve ever done. So with 500 meters, I set a goal of being able to do it in under 2 minutes. I started on the treadmill but we only warmed up while the first group was on the rowers. When they were done, it was our turn to row (this way, we weren’t too tired before doing the row). Even though 500 meters isn’t really a sprint for me, I knew that I could just go really hard and hopefully it would only be about 2 minutes of effort. So I did just that, and when I got to 500 meters, I was pretty excited to see my time!

1:55.9! Totally under my goal time and that’s all that I could have asked for! After doing the challenge, we had the rest of the workout. On the treadmill, I ended up walking for it all because I went so hard on the rower. For the longer push paces, I did my inclines between 6-8% and the shorter push paces at 10-12%. But walking was fine with me since I was tired and I knew I’d have more running during the week. And when I was on the floor, I stuck with slightly lighter weights for my lunges. We also had some strap work and ab work plus some short rows (which I took easy).

Tuesday’s workout was the one I wasn’t sure I’d be doing, but when the challenge for that workout was announced I knew I had to go. It was the 24 minute run for distance. I hadn’t done that one since I started running, so I wanted to see what I could do. I had a goal in mind to go .5 miles further this time than I did the last time but I mainly just wanted to do my intervals as long as I could. I was doing 2 minutes of running and 1 minute of walking. I mainly ran at 5 mph and walked at 3.5 mph and was doing pretty good with that speed with my intervals. At the end, I did a few rounds of 1 minute of running/1 minute of walking and tried to bump my speed up. I really wanted to make it to the distance goal I had (which would have been 1.896 miles), and I was close but just missed it.

Even though I didn’t make that distance goal, I’m so happy that I went as far as I did and that I did so well with my intervals. I hadn’t done the 2 minutes of running intervals for that length of time before so it was really great to realize that I could do it!

After the 24 minute distance run, I had 2 blocks on the floor. Each of those block started with a 300 meter row and we did some arms and squats after that. And then after those blocks, we had a 3 minute core blast on the floor that ended with a one minute plank hold and I was able to hold it for about 45 seconds. That’s not my best plank hold, but considering all the other work that I did that day I’m very happy with it.

Wednesday’s workout was a floor rep challenge day. Since it was my 3rd workout in a row, I knew it would need to be a bit of a recovery day. I tried to run at the beginning of the workout and realized that my legs were pretty dead so it ended up being a walk day for me. We did switch between blocks and there were 4 blocks on the treadmill and 4 blocks on the floor. The treadmill was nothing spectacular for me since I was so tired, plus I knew I would be working really hard on the floor.

For the floor rep challenge, we got to do it twice and add up the reps from both attempts. We had 4 minutes and did 1 move each minute. We were doing squats, push ups, pull ups on the straps, and sit ups). I tried so hard to go each minute without stopping, but it wasn’t easy. I think for me, the easiest ones were the push ups and sit ups but none of them were too horrible for me. On my first attempt, I did 124 reps between all the moves and on the second attempt I did 110 reps. I think that that’s not too shabby considering how hard those 4 minutes were without a break. I would have loved to have done more reps the second try, but that wasn’t in the cards for me.

And Friday was the day I was stressing out about all week: the mile challenge. I think that I judge myself by the mile challenge more than I do with any other treadmill challenge. And since I recently had a major PR with my mile, I was worried that I couldn’t beat that. I know that I don’t need to PR every time I do the mile challenge, but that’s what I want to do. I knew that I went really hard with that last PR and I spent time this past week trying to figure out what I would need to do in order to PR again.

This time, I tried to stick with 2 minutes running/1 minute walking intervals. I had it figured out that I would only need to do that 4 times to get my mile done so it helped with getting my head in the right space. I started with doing as long as I could at 6 mph for my running time. I averaged going that for just over a minute and then I ran at 5.8 mph to finish out the 2 minutes. I did my walking at 3.8 mph, which is faster than I would have liked, but I knew I needed to keep my speed up. That plan worked fine for the first 3 rounds and then my stomach started to cramp up. I went back to 1 minute intervals and increased my speed even more. When I knew I had .1 miles left on my mile, I sprinted and kept increasing my speed. I knew it was going to be close to 11:48 (my previous PR) and I just wanted to get at least 1 second off of my time. And it made me feel so amazing that I did that.

It wasn’t a pretty mile for me. It was so difficult and I’ve realized that I need to figure out a new game plan for the next time I do a mile challenge since I can’t just keep increasing my speed. Hopefully I’ll have some time to figure it out before the next challenge, but for now I’m just happy that I got another PR.

We had a pretty low-key floor block while the other half of class did their mile challenge and then we all joined together to do a partner workout for the rest of class. One of us was on the floor and the other was on the rower. The rower person set the pace and had to do a 900, 600, or 300 meter row. While the partner was on the rower, the person on the floor had lunges, mountain climbers, ab work, and roll outs. We would repeat the floor work until our partner tagged us out.

I was pretty happy that we didn’t have to go back onto the treadmill. My right hip was really sore after my mile. It wasn’t my normal type of pain which is sharp and feels like an electric shock. This was more of a dull annoying pain and I didn’t want to push myself too much. I did take it easy on the floor since I wasn’t controlling the pace, but when I was on the rower I did my best to go as quickly as I could so I could tag out my partner. We each ended up doing 2 rounds on the rower so at least we were pretty equal with our work.

This Peak Performance Week was totally a win for me. While I didn’t meet every goal that I set for myself, I had a PR with everything. And those goals I set were pretty ambitious and I didn’t know if I could do every single one I set for myself. So to do 3 out of 4 isn’t too bad. Plus, I did 4 workouts in a week and 3 workouts in a row so that makes the week even more difficult! All of those things combined helped to make this week more amazing than I could have imagined!

New Year New Challenges (or Getting Ready For Peak Performance)

My first week of workouts for 2017 got off to a pretty great start! My first workout of the new year was on New Year’s Day and then I was ready for a regular full week of workouts. It was a 3 workout week since I had done 3 workouts over the weekend, but that worked out pretty perfectly for me. Monday and Friday were big challenge classes so it was nice to have those as my week’s bookends. Coming up this week is Peak Performance Week, so I considered these workouts my training to get ready for that.

Monday’s class was supposed to be a recovery day for me. It was my 3rd workout in a row and I knew I was exhausted. I had no expectations to do anything too crazy and was just happy that I was in class and doing something. Then I found out that we were going to have 3 distance challenges on the treadmill that day. We had 3 treadmill blocks and each was split in 2. For the first half of each block, I walked because I was still trying to take things a bit easy.

But for the second half of each block, we had a 3 minute distance challenge. I know I can run for 3 minutes at a time, but it is not easy for me. But when there is a challenge announced, I get very competitive with myself and need to push myself more than I think I can do. So for each of those challenges, I ran the entire time and I was so happy to see that I was able to increase my distance each time.

After doing all 3 of those 3 minute challenges, I was pretty tired but of course on the floor we had another challenge after that. The floor block started with a 2017 meter row (because of the new year) and that is the farthest row I’ve ever done outside of Hell Week. It wasn’t easy, but I’m very proud that I was able to do that row without having to stop for any breaks. I managed to get it done in 9:23, which is pretty good time too!

Wednesday’s workout was a power day. We had 3 treadmill blocks and all of those blocks started with a 90 second push pace which I was able to run for all the blocks. Then the first block was all 1 minute intervals, the second block was 45 second intervals, and the last block was all 30 second intervals. I ran for all the push paces and all outs and that included the back to back push to all out with the 1 minute intervals (so I ran for 2 minutes that time). And I ended my workout with doing the 30 second all out at 7mph.

Once I moved to the floor, the first block was pretty heavy with squats. We had shoulder work and burpees plus I did push ups on the straps. The second block was more core focused with plank work like mountain climbers and plank shoulder taps (I do those instead of palms to elbows because I can’t keep my hips stable enough yet). We also had to do some sprint rows in the second block and I was able to do 300 meters in 1:09 and 250 meters in :52 which are both pretty good times for me.

And the biggest challenge day ended up being on Friday which was an endurance day. I knew we had to do a 10.5 minute distance challenge because some of my friends posted about that on social media. So I was prepared to do that when I arrived at class. I started with 2 minutes of running and 1 minute of walking but about half way through I had to switch to 1 minute intervals. I was trying to keep my speed up, but I was dealing with being a bit congested that day so I had to try to keep things easy enough at the same time. After I completed it, I was so happy with the distance I got. And then I found out that we were doing another 10.5 minute distance challenge.

Normally when I know that we have multiple challenges in a class, I go a bit easier on the first round so I wouldn’t be too tired for the second one. But I did go all out on the first round and my second challenge suffered a bit. I did 1 minute intervals for the entire time, but I pushed my speed up a bit more for the run and the walk. And at the end I was bumping up my speed more and more hoping that I could get a better distance than the first attempt. I ended at 7mph at the end, but it wasn’t quite enough to beat my original 10.5 minute challenge.

I’m so competitive with myself and it was tough to not beat myself with back to back challenges. I almost always (or have always) beat myself when I do back to back challenges and it was not easy to accept that I couldn’t do it this time. But I also have to be really proud of the distance I went when you combine them. I did 1.618 miles in 21 minutes. That’s amazing!

After the treadmill, we headed to the floor where we had 4 short blocks. 2 of those blocks were leg and plank work. I had lunges in each of those blocks and we also had plank work like mountain climbers and Spiderman planks. But the other 2 blocks were on the rower where we had 3 minute distance challenges. This time, I was prepared to do 2 different rowing challenges so I was able to pace myself better. And I’m very happy with both of my distances, but even more happy that I was able to do better the second time!

With Peak Performance Week this week, I’m still debating which classes I want to go to. I know I’ll be there for the mile challenge, but I’m torn about adding a 4th class (which would also make it 3 classes in a row) to do the 24 minute distance challenge on the treadmill. I’d love to push myself to do it, but I also don’t want to overdo things. But no matter what, I’m so happy I had challenges last week to get me ready to have a full week of challenges this week!

My 2017 Word (or I Am A Warrior)

As I have the past few years, I’m declaring a word for the year. I feel like my words have been going along the same theme. In 2015 it was bold. In 2016 it was strong. And for 2017, my word is going to be warrior.

I actually had this word in mind for the last month, but I wasn’t sure I wanted to use it. It almost felt too much for me and too out there. But then I realized that those reasons are exactly why this should be my word for the year. I shouldn’t be scared of what word feels right to me for the year and so I’m going for it even though I’m a bit intimidated to declare it my word for the year.

The main way I want to be a warrior is for my health. Some of the eating disorder resources I follow call people in recovery “recovery warriors”. I love that term and the feeling it gives me to think that I can be inspired by warriors. Eating disorders are a battle and being a warrior is the best way to win a battle. I want to be a warrior for my eating disorder. I want to win this battle. I know that the battle will very likely take more than 2017 to win, but I need to be a warrior this year to set myself up for a win in the future.

I also want to be a warrior for my liver. I’m not scared about my surgery this spring. In fact, I’m excited to have it so I can get through it and prove to myself that I can get through the recovery of having part of a liver removed and then the pain associated with my liver growing back (I have read that this is painful). I want to be a warrior with my recovery from surgery and to prove to myself and the doctors that I can recover better than expected. I did that with my hip, and I don’t see why I can’t do that with my liver as well. I totally want to get this shirt for my surgery recovery, but I laugh because I do see myself as a fighter. I am a warrior for my liver and I can’t wait to use this year to prove that this is true.

I love the word as well when it comes to my fitness. I love that my Orangetheory workouts feel more like I’m training for something and not that I’m just trying to get a workout done. I like the idea of preparing for something and that is a warrior mindset. My workouts are preparing me for surgery, my next race, and to live a healthier life. So being a warrior when I’m working out is perfect.

And I want to be a warrior for my life. I feel like being a warrior for my life goes along with being bold. I want to be a bit forceful in making sure I’m doing what I want to do. I want to push to have more fun and go on more adventures. And I want to make sure that I don’t let myself be walked over by others and that I stand up for myself. All of those things feel like warrior traits. My life should be as amazing as I can make it and I need to be the person responsible for making that happen. I can’t just stand by and let others dictate my life. I need to take control and that is something that I have been slacking on in the past. But I’m not going to let that happen again if I can help it.

I’m excited for my year of being a warrior. I know I already have some battles that I need to fight in 2017, but I’m ready to do that. I am in the mindset that I need to be ready for anything and that is going to help me get through what I need to do this year. And hopefully I still have a more positive year than negative, but being a warrior for myself should help to do that. And even with the negative things, I can make sure that I am doing everything that I can to try to turn them positive. Sitting by and being a victim isn’t working for me, so I need to step up and do something different. And I have a feeling that 2017 will be the perfect year for me to do that.

My 2017 Goals (or I Know This Year Will Be Amazing!)

It’s the beginning of 2017 and I’m ready to make this year so amazing! I have a lot of things happening this year and while they are not all great things I know that I can do incredible things even with the struggles I know the year will bring. As always, I don’t set resolutions because I don’t feel like those have a long-term feeling. I like to set goals for what I can get done in the year and I’m ready to share my 2017 goals with you all.

My first goal is a fitness related one. I didn’t quite make my fitness goal for 2016, but I’m still trying to do better than that goal. This year, I want to do 181 workouts at Orangetheory. This is going to be a huge challenge for me. First, I only did 177 workouts last year so this is 4 more than what I did before. But also, with my liver surgery, I may need to take several weeks off of working out. Because of that, I will have to do more 4 workout weeks before surgery and after I recover. But I’d love to make 4 workout weeks more of the norm so setting a goal of 181 workouts is a great way to push myself to do that.

My next goal is to get through my liver surgery as easily as possible. I know that this will be hard to do since I have no clue how my body will react to surgery and recovery. But I am a big believer in the power of positive thought and that’s what I’ll be doing. When I had my hip surgery, I was in the gym the next day on the recumbent bike working out because I was told that moving would be good for me. So my plan is to think that I will be able to get through surgery with few problems. I will have to spend some time at the hospital after surgery, but with positive thinking I’m hoping the time will be as limited as it can be. I know this will be a painful process, but I still want to focus on the positives and hoping that the pain will be manageable and that I will have a fast recovery.

The next goal is to continue on my journey through recovery and to reduce my binge episodes even more. I know that setting a goal to eliminate binges is setting myself up for failure, but to even reduce the average to be one fewer a week would be awesome! I want to continue to reading my recovery books to be inspired and get my brain in a place where recovery is possible. This isn’t an easy goal, but I’m excited to see what progress I can make this year.

Next are money related goals. I have a number that I want to get my debt below this year. I’m not sharing that publicly because that won’t mean much to everyone else, but it will be a reduction of about 25% of the debt I currently have. I would love it to be lower, but because I am not making a ton of money right now I know that I must have slightly realistic goals. And along with that, I would not only like to pay down my debt but I would also like to have some savings as well. I don’t want to have to use my credit card for unexpected expenses like car problems or wanting to buy things like my Disneyland pass. If I had savings, I could use that for those expenses while still being able to pay down debt.

I also have a goal of hopefully setting a PR again in my 5K race time. I have 2 races planned for this year so hopefully I can PR at one or both of them! I plan on increasing how long my running intervals are so that should hopefully help to make getting a PR easier for me. I’m not as focused on increasing my speed right now, but maybe that will be something I work on toward the end of the year for future PRs.

And my last goal (which I seem to set each year) is to have more fun. I’m even trying to make my liver surgery fun by telling my friends that they will have to come and visit me in the hospital so I can have a good time there. I plan on continuing my adventures to Disneyland and Universal Studios and hopefully having more fun random outings. There is so much stuff in LA that I haven’t done yet even though I’ve lived here for almost 16 years and I want to have more fun in the city I call home.

So that’s it for my goals for 2017. I think I’ve set some really good ones and I’m excited to do my best to accomplish them all! And I hope that at the end of December, I look back at this post and am proud of what I got done. But for now, I’m just happy to start working on all of these and checking things off throughout the year!

New Year’s Workouts (or Ending 2016 and Starting 2017 With Orangetheory)

Happy New Year’s! I’ll be recapping my New Year’s Eve fun later this week, but as always for my Monday post I’m sharing my workouts from the past week. This past week I had my last 3 workouts of 2016 (getting me to 177 workouts for the year) and my first workout of 2017. They were all challenging workouts for their own reasons but I think that I ended one year and started the other with some really great work.

Monday’s class was an endurance day. We had 2 blocks on the treadmill back to back and I did my usual work with the push paces. I ran my 1 minute intervals for the 3 minute pushes and I ran the entire time for all pushes that were 2 minutes or under. In our second block, we had several intervals of 1 minute push paces with 30 second base paces. I ran the pushes and walked the bases and it gave me an idea of what this could be like if I did it for my next 5K intervals. I’ve been playing more with the idea of increasing my running time and not decreasing my walking time, but maybe I need to think more about it.

After the treadmill, I had my floor work which was supposed to also be rowing work. But because of how long each block took me, I never made it to the rower. The first block was squats, arm work on the straps, push-ups (I took the modification of using the straps for those because my knees were bugging me) and crunches. The second block was back and arm work mainly with some leg work at the end. I was dealing with some horrible cramps throughout the class, and while they would come and go I know that the pain was slowing me down a bit which didn’t allow me to get to the rower.

Wednesday’s class was a power day and we got to switch between blocks so it was even better! The first treadmill block was a 2 minute push pace that I was able to run and then we had some 1 minute all out intervals with walking in between. The second block was the same pattern so I did the same as I did in the first block. And our last block on the treadmill was all 30 second intervals so we did 30 second push paces, 30 second all outs, and then 30 seconds of walking. I didn’t do the last all out as a run because I was so tired, but I did run all of the rest!

When I moved to the floor, we had some rowing for each of the blocks. The first block was 150 meter rows and the second block was 200 meter rows. All of those were done pretty quickly and I was getting close to some of my best times for those distances. I also had a great moment during the first block when we had lunges with hops using the straps. I can’t do the hops yet, but I was able to do knee lifts with each lunge and I wasn’t having the usual issues with my balance. That was pretty amazing. We also had a lot of core work with 4 point planks and palms to elbows in plank.

I skipped my Friday workout (since I would be going on Saturday, Sunday, and Monday) so my next workout was my New Year’s Eve workout. It was a 3G class where we had 2 rounds between all 3 sections. The first round was 8 minutes each. On the treadmill, it was supposed to be a .1 mile run at 10% followed by a 1 minute walk at 10% and then you brought the incline down 1% each time. I was able to do the first run at 10% but then my body wasn’t feeling it so I had to power walk the rest of the time. Since I still wanted to push myself, I just kept the incline at 10% the entire time and didn’t bring it down. The second block on the treadmill was 4 minutes and I stuck with walking again, keeping it at 6-10% incline.

On the floor, the first 8 minute round was split into 2 sections. First we had 4 minutes of push-ups and squats and then we had 4 minutes of lunges and plank jacks. For the 4 minute round on the floor we had pop jacks and rowing using the straps. And on the rower, the 8 minute round was also split into 2 sections. First we had 200 meter sprints with squats as our break and then we had 100 meter sprints with bicep curls as the break. Those movements didn’t really feel like breaks, but it was nice to have something different between sprints. And for the 4 minute round, we had a 4 minute row where I was able to increase my wattage on the rower each minute!

It was not an easy class (3G ones can be some of the toughest ones), but I was glad I went on New Year’s Eve so I was able to end my 2016 on a good fitness note!

And then on Sunday, I started 2017 with a 3G workout. I had some car issues getting home from the party I went to for New Year’s Eve (more on that later) so I only got a few hours sleep that night before going to work out. I think the lack of sleep mixed with some stress got to me because I was struggling on the treadmill. I started out with our 2 minute push pace as a run but I started to get a headache and had to switch to walking. I pretty much did all walking for the first block on the treadmill but during the second block we had some shorter push to all out paces and I was able to run for those. My headache wasn’t bugging me as much by the end of my time on the treadmill, but it definitely made things difficult for me.

On the floor we had 1 block that was 15 minutes long. We had several movements like squats, triceps work, lunges, and planks and each round we did fewer reps than the one before (starting with 14 and ending with 6). I ended up making it through the entire assignment so I ended my time on the floor with a 1 minute plank hold. I did have to take some breaks with my plank, but I was in really good form while I stuck it out.

I ended on the rower where we had longer rows with some work with the medicine ball. It started with a 1,000 meter row and some squats and jumping jacks with the medicine ball. Then it was 500 meters with more medicine ball work and at the end of class I was just about to finish my 250 meter row. The rowing was fine but my headache started to come back while doing the medicine ball work so I was taking things a bit slow.

After that New Year’s Day workout, I was exhausted but so happy that I didn’t let my lack of sleep and car issues stop me from getting to Orangetheory (I had to take an Uber to and from the workout since my mechanic wasn’t open on New Year’s Day to look at my car).

I’m so happy that my workouts for 2017 got off to a nice start. We’ve got Peak Performance Week coming up soon and I’m still deciding what classes I’ll be taking that week since I want to work on beating my old records again! And, coming up later in the month we have the weight loss challenge again and I think I’m going to enter. I won’t look at the numbers on their scale when I weigh in, but I like the challenges and how they hold me accountable. I think that 2017 is going to be a really great year for my fitness even with the potential setbacks I’ll have when I have surgery later this year.

Recapping My 2016 (or Almost Doing All That I Wanted To)

I can’t believe that it’s the end of the year! It’s so true that the year flies by and that it seems like it wasn’t that long ago that I was writing what my goals were going to be for 2016. My year didn’t totally go the way I expected (both in good and bad ways), but I’m happy to say that I almost got all the goals I set for the year accomplished.

My first goal for 2016 was to do 180 workouts at Orangetheory. Sadly, this one wasn’t a goal that I accomplished. I will have one more workout for the year tomorrow, and that will bring my total for the year to 177 workouts. I know that 177 workouts for the year is still impressive and better than I did last year, but I really wanted to reach my goal. I had some setbacks that I wasn’t expecting, so that contributed to missing some of the workouts that I thoughts I’d be able to do. It’s not the end of the world that I didn’t hit this goal, and I’m trying to remember that the quality of the workouts that I did this year were so much better than last year.

I was lifting heavier weights than I ever have before. My form on the bodyweight exercises is significantly better. And most importantly I started to run this year! I never thought that was going to happen for me this year and I’m so happy that my coaches pushed me to do it. I still have so much progress to do on my running, but the amount of progress that I’ve had this year already has been incredible!

And that leads me to my next goal I had for 2016 which was to have a PR on my 5K. And because of my running, my most recent 5K was an amazing PR for me! Even with all the running training I had been doing, I had no clue that I could do that fast of a race! I accomplished so many goals I had for my 5K timing with that one race and now I have to figure out what new goals I have for 2017 for my races. My next race should be before my liver surgery and the second one will be after. And I have no clue how the surgery will affect my training so I need to be cautious with the goals I set.

The next goal I set for 2016 was regarding money. I wanted to budget better, reduce my debt, and possibly start saving money. While things haven’t been as great as they could have been with money, I think I’ve been doing a lot better than I have before. My budgeting is going better and part of that budgeting is budgeting money each month to go into saving money for big things like when I have to do car repairs or my new computer. I’ve also brought my debt down this year. And even though it isn’t as low as I hoped it would be, getting it down is tough so any reduction is an accomplishment.

I also set a goal to travel more and go on more adventures with my friends. I really didn’t do a ton of traveling this year, but the trips I did take were really fun. I didn’t get to do the trip with my sister-in-law like we had planned, but we are working on a trip idea for 2017 so at least trip planning happened this year. But I totally did do more adventures this year with my friends. I’ve been going to shows quite a bit and those still make me so happy. I got to go back to Magic Castle and had so much fun with my friends being silly there. And of course I had a ton of outings to Disneyland and Universal Studios.

The one goal that I didn’t really even get close to doing is being in another acting class this year. I debated doing the next level of improv at UCB, but I decided against it for a couple of reasons. I looked into a few other acting classes and I’ve found a couple that do interest me, but there was an issue with scheduling. And with knowing that I have surgery coming up in the spring, I’m very hesitant to try to get a class planned for the new year. I know I need to get back into a class, and I’m a bit upset with myself that I didn’t do any action with this during 2016. But I’m ok with not doing it because I didn’t want to waste money on a class I didn’t really care to do.

And my final goal for 2016 was to be in recovery or on my way into recovery from my eating disorder. I’m not in recovery at all, but I’m working toward it and the steps I’ve made this year have been significant. I think I’ve made more progress this year than I have in the past few years combined. I’m working on recovery every day which is something that I haven’t done before. I’ve had fewer binge episodes a week than before and the binges I have had were not as severe as they were in the past. I still have a lot of work to do, but it’s getting there.

Considering all the craziness of my life this past year, I’m pretty happy with how my goals went for the year. I know that things could have been better, but they also could have been so much worse. And I know that 2017 is just going to be even better!

My goals post for 2017 will be next week (along with the post with my word for 2017). I hope you all have an amazing New Year’s Eve and New Year’s Day! Please be responsible and call for a cab/Uber/Lyft if you are out drinking so you get home safely. And here’s to all of us having an incredible start to 2017!