Miami Super Spartan Race Workout Plan - ARROOO!!!!

Super Spartan Schedule

If Dopey taught me anything it's that a good fitness plan is essential for success. Except this time, I'm going to include these five basic elements:

Aerobic Fitness
Aerobic exercise is also known as cardio or endurance activity. It's the cornerstone to any fitness plan. Dopey required a great deal of running. With it I learned how to better control my breathe. And, better breathing equals more oxygen to the muscles, and that equals more endurance. 

So with Spartan, I'll be running about 3 - 4 times a week which will include the standard: Base, Tempo, Hill Repeats, Long Runs, Interval, and Recovery. Except the difference will be that I'll incorporate some of my crazy calisthenics during the shorter distances and I'll be conducting my long runs on trails.

Strength Training
Muscle fitness is another key component of a good fitness training plan. Strength training at least twice a week can help increase bone strength and muscle fitness. It can also help maintain muscle mass during a weight loss program.

For this program, I'll be incorporating all the tools in my bag of tricks: bodyweight, weights, kettlebells, sandbags, slosh pipe, rocks, chains, climbing rope, battling ropes, tires, and anything else I see along the way. After all, Spartan is all about overcoming the unknown. And what better way than to go with the flow!

So I'll use whatever tickles my fancy just as long as I move along the different planes with a little bit of resistance at least 2 - 3 times a week. 

Core Exercises
The muscles in your abdomen, lower back, and pelvis are also known as your core. Core strength is priority #1 to complete Spartan. I can't tell you how many folks I've seen get injured during the race just because they under estimated the need to stay well grounded.

What is a core exercise? Any exercise that uses the trunk of your body without support. Core exercises do not require special equipment. As a matter of fact, the most effective exercises comes from your own body weight: the bridge, the plank, and of course any of the ab exercises.

Just a quick note about the importance of ab exercises: first they reduce the chance of lower back injury. Second, they improve sports performance. So work those abs and help that spaghetti like spine become a steel I-Beam. You'd be amazed how much power you will gain from strong abs.

I'll be sure to add plenty of these throughout my program.  

Balance Training
Now I'm hitting 50 this year and I've learned my balance has tapered off. With that said, to avoid any falling injuries I'm going to incorporate a little bit of Tai Chi. If you're new to balance activities try these standing on one leg, walking heel to toe, balance walk, back leg raises, side leg raises. 

Flexibility and Stretching
Flexibility is another key element to any good fitness plan. Did I mention it was KEY!!!!????

All that Dopey running gave me two major injuries that just about side lined me.  But with the help of some great videos, and a super fantastic personal trainer friend (Tricia) I was able to recover quickly from my serious lateral planter fascia, Achilles tendinitis, and tight IT Bands.

To prevent any further issues in the coming months, I'm going to incorporate a series of stretching exercises at the end of each workout. 

Timeframe
Starting Jan 20th, I will embark on my 12 week Spartan training plan. With the help of my family, friends, and you folks I know I cannot miss! 

If you're thinking of doing an endurance race or even thinking about starting a program, remember this top ten tips. They helped me get started. 

1. Establish a clear goal
2. Follow a routine
3. Pace yourself
4. Recover
5. Record progress
6. Choose your attitude
7. Have faith in yourself
8. Reach out for support
9. Count your silver lining
10. Have fun!

So my friends, as I sign off for awhile, I leave you with these words of wisdom: 

"Endurance is one of the most difficult disciplines, but it is the one who endures that the final victory comes." - Buddha

I'm off to do Dopey! If you like to follow this journey's end, visit me here. 




Namaste!

Volunteering - In search of a GURU

Sometimes in life you are blessed to run across people who inspire you. They make you want to be a better person. They unknowingly teach you a life lesson. On Saturday, I was blessed to run into just one of those people and she didn't even know it. 

I was chatting with another volunteer about her reason for giving. She said she has never been to a race and doesn't know what to expect from today's event. She isn't a runner nor does she pretend to be. When her husband goes out to do his exercise, she goes along and walks back and forth until he's done. She doesn't have a clear understanding of what she's doing, but she knows what she wants is to change her life forever.

So here she is, at this race to see for herself what running is all about. She wants to carefully observe people's habits, to learn and better understand what makes them go the distance. 

She said for years she's lived a sedentary life, getting older, fatter, and unhappier. Now she wants to be just like her husband. One day he just got off the coach and little by little became the most amazing athlete she's ever known. She wants to be just like him always moving, meeting people, energetic, and charming. But most of all, she wants to always be happy. 

Then it dawned on me. This lady - the seeker - already found her guru.

An authentic guru - a true teacher - arrives when you finally give up hoping someone else will take take your hand and show you the way. Your true guru has always been there for you -  deep inside of you. All you have to do is listen to yourself. 

This is how I know the guru is within you: 

I knew where to go and I gave myself permission to trust the nonverbal part of my brain. And one of the most scientifically proven ways to tap into one's nonverbal part of their brain is to listen to their body. When I heard my body say it was time to change I listened and found a way to teach it to move.

I aligned myself with the natural ebb and flows of my life. I took action and picked an event that would allow me to learn to move in a sport that will take me toward my goal of fit living. I moved forward with a purpose. 

I am open to new directions, and unexpected opportunities.

When I make decisions that feel like joy and freedom, I am living from my soul and tapping into my truest purpose. Running is food for my soul and I am feeding it.

I am asking for help from unexpected places. So I went to a race and volunteered my time and energy. In return, I receive help toward my fit living goal.

I am seeking my truth and am ready to listen with an open heart. 

I am searching for my tribe - link minded people - to give me input on what is right for me. 

I expect miracles. 

So as the seeker and I parted, life in it's awesome simplicity revealed to me the Guru she sought was was already in her. Just as it is in me.


I thank you my friend for this gift. 
 


Namaste

Just a little calisthenics to get the blood flowing - WOD

I was chatting with a friend today and she asked if I would be posting my workout's of the day on the blog. I hadn't really thought about it then figured why not. It might help others get motivated to get up and move. 

But please note, to protect myself from any legal issues or concerns that might arise from this blog, I will also post a disclaimer releasing me of any and all responsibilities toward any potential injuries you might experience from these workouts. I am not a certified personal trainer, nor licensed nutritionist. I'm just a simple human being blogging about her 2014 life goals. You are welcomed to follow me through my journey and are more than welcomed to post your thoughts and comments. If like to try out some of these workouts, please feel free to do so but you are doing so at your own risk.

WOD #1

WOD #2

Disclaimer: I am not a personal trainer nor a licenses nutritionist. This blog offers my health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional advise of any kind. If you have any questions or concerns about your health, fitness, or nutrition please consult with you professional.   

You should understanding, when you participate in any exercise program, there is the possibility of injury. If you engage in these workouts or any part of my blog postings you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge wings4mydream.blogspot.com and any anyone involved in this blog  from all and any claims or causes of action, known or unknown, arising out of wings4mydream.blogspot.com's negligence. 

There I said it. It's done. 

I did the WOD #1 yesterday and it took me about 15 minutes to complete. When I was done, I was soaked. 

WOD #2 took about 20 minutes to complete and I wasn't anywhere near as sweaty but my muscles do feel good!

Have a fabulous weekend folks. I'm off for the next two day. Volunteering tomorrow at the Zoo Miami Half Marathon. Figured it's time to give back that which I've been given! Then quality rest till Monday! 

Namaste!

Jan 2, 2014 Weigh In - Day 1

Jan 2, 2014

Nothing like putting it out there. Here you go my Day 1 measurements

Height: 5 ft 2 inches
Weight: 150 lbs 
Age: 49

Waist: 34.25"
Hips: 40"
Chest: 37"

BMI: 27.3
Lean Body Mass: 92.3 lbs
% Body Fat: 38.1%

My lowest measurements last year was first reached on April 16th. From that point on it was up and down till Sept. Once Sept came around the weight began to creep up and so did my stress. Makes sense as that is when Dopey training hit full swing and life began to throw me curve balls. So what did I do...went back to what was familiar and comfortable - emotional eating. 

Height: 5 ft 2 inches
Weight: 135.4 lbs 
Age: 48

Waist: 31.5"
Hips: 35.75"
Chest: 35"

BMI: 24.8
Lean Body Mass: 94.7 lbs
% Body Fat: 30%

When I analyzed my numbers from last year, on the average I maintained the following:

Weight: 138.6 lbs

Waist: 31.6"
Hips: 36.25"
Chest: 35.25"

BMI: 25.4
Lean Body Mass: 96.5 lbs
% Body Fat: 30.3%

What this is telling me is that my body likes this mass. I am my best, emotionally, physically, and spiritually. I am carrying more muscle, leaner body mass, and just enough fat to keep me happy. In other words, it's my ideal set point.

So that will be my 2014 goal. My timeframe will be 6 months.  If I can achieve it by June 2, 2014 than I'm golden!

My next step will be to maintain the rest of the year. If I continue to reduce my body mass than all the better. 

On your mark, get set, GO!!!

2014 Health & Fitness Goal - SMART Method

S.M.A.R.T Goals

It's the new year and once again I'm feeling motivated to eat well, exercise right, sleep more, and stress less. But this time I want to make lifestyle changes that last. So I'm going to change my approach. This time I'm not going to think of it as a resolution but as an evolution. 

In 2013 I learned that lifestyle changes are a process that takes time and requires support. I know that I'm ready to make a serious lifestyle change, and that the difficult part is commitment and follow through. 

Last year I enrolled in the Disney Dopey Challenge. It's a 48.6 running event conducted over the course of 4 days. In less than a week I head out to complete my life changing goal. If you would like to read about my experience you can visit my blog here. 

When I signed up for Dopey, I had no idea how much of myself I needed to invest. But I was determined to complete my goal and I knew I had to make some serious changes in myself. 

What did Dopey teach me?
During the course of my Dopey training, I ran more than 400 miles in 30 weeks. I completed 3 test runs, progressively reaching a grand weekly total of 47.4 miles. Now at any given time I could have stopped; given up, but I didn't. Why? Because I knew if I could put one foot in front of the other week after week, than I could complete Dopey. 

My life changing lesson was this; commitment and follow through means never giving up!

So, now it's time to put this one lessons to work and make a plan that will lead me to succeed in my 2014 Health and Fitness goals.How am I going to do this? 

The same way I did with Dopey; create a plan and stick to it!

Careful planning means setting small goals and taking one step at a time. This time, I'm going to use the SMART goal method to help me make positive lifestyle and behavior changes that will last a lifetime.

• S = Specific
• M = Measurable
• A = Attainable
• R = Realistic
• T = Timeframe

What is a plan? 
A plan is a map that will guide me through my journey of change. I'm going to think of it as an adventure. When I make my adventure plan I'm going to be specific about my goals. 

What is a specific goal? 

A specific goal has a much greater chance of getting accomplished than a general goal. To set a specific goal I have to answer the five "W" questions. WHO, WHAT, WHERE, WHEN, WHY with action verbs and a specific timeframe for completion.

For example, a general goal would be, To get in shape. 

My specific fitness goals are

• to build muscle, strength, and endurance through anabolic training, plyometric training, and long distance training.
• to exercise 4 - 5 days a week.

My specific nutrition goals are

• to eat 4 - 6 high-protein, high fiber meals with lots of fruits, vegetables, and healthy fats. 
• to drink 3 liters (12 cups) of water a day. 
• to drink 1 - 2 micro green drinks a day.

My stress less goals are

• to sleep 7 - 9 hours each night.
• to establish a regular wake and sleep schedule, even on the weekends.
• to live in the now with great appreciation of every moment of every day
• to keep a positive outlook on my life.
• to continue to believe in the greater plan.

Measurable
Like Dopey, I'm going to track all my fitness activities. In 2013, I learned that counting calories is not the most effect method to watch my eating habits. So during the course of this adventure I will not keep track of my intake. Instead I will reduce my portion sizes, eliminate all processed foods, and sugars.  I will, however, take pictures of myself each month.

Attainable
It takes 21 days to create new habits, so every 21 days, I will assess if these activities and goals are realistic for me. If not, than I'll make changes where needed. To make myself accountable, I will post my exercise plan and monthly pictures of myself in this blog. I will continue to post my thoughts, habits, and beliefs as they relate to my ultimate goal of my 2014 dream.

Realistic
To be realistic, a goal must represent an objective of which I am both willing and able to work. For example, is running something I am willing to continue. The reality is I do love to run but I also love to have fun.

I love endurance obstacle racing more than anything else. It provides me with a unique opportunity to have fun while applying strength, power, endurance, agility, skill, and all the while, testing my mettle.

Timeframe
On April 12, 2014 I will test my functional fitness by competing in the Miami Super Spartan. My goal is first and foremost have fun. My secondary goal is to beat my personal best of 2 hours and 10 minutes.However, if I don't beat my time, I'll be perfectly happy with finishing the race with a great big smile on my face! 

As for nutritional goals, my goal is to change my body composition by an inch on the waist, hips, and chest within the same timeframe as Spartan. If it's more, great!

As I work toward my health and fitness goals I will remember to keep it fun. But most importantly to be patient with myself. After all, developing new and healthy sustainable habits is a big challenge in and of itself. 

Have you set your 2014 Health and Fitness goals? What are they? 

2014 Fit Living Goal - Focusing on Fulfillment

I have a dream!

Jan 1, 2014

Happy New Year Everyone!

Steve Jobs said, "I am very proud of the things we haven't done as the things we have done. Innovation is saying no to a thousand things." 

What does this mean to me? To set goals and plan my time based on my priorities. 

Here are my top 2014 priorities:

1. Family
2. Faith
3. Health and Fitness
4. Developing my new career

Now that I know where my personal and professional priorities lay, I am better able to focus my time on the things that matter the most to me. I am able to graciously say no to the opportunities that do not align with my 2014 goals. 

With this realization, my life just became less stressful, far more focused, and most importantly far more fulfilled. 

What are the top priorities in your life? Are you spending time based on your priorities? You might not have yet realized them but you certainly do have them.