Mixing It Up

It was a good week to mix things up in an attempt to eliminate those zero PA (physical activity) days. I was successful and burned more than 3100 calories last week; which means I can log seven daily workouts for the Cross River Fitness Challenge.

I have to admit, it was Al and the Airdyne for a few nights when I needed to work out at home.  In other words, I pulled the Schwinn Airdyne bike out of the back room and propped up my Nook to read from Al Roker's "Never Goin' Back: Winning the Weight Loss Battle for Good."  It was a nice change in my routine.

One of my friends, Cari Draft, was just featured in West Michigan Woman Magazine today writing an excellent article, "Beat the Winter Weather With an Indoor Workout at Home."  Check out the online post and her five simple body weight exercises that you can pull off at home.

I was a bit surprised to get a 5:05 a.m. text this morning that the schools were closed, but I knew it would give me an opportunity to jumpstart a new week of physical activity.  I decided to don my YakTrax and head out from the Spring Lake Fitness and Aquatic Center for an icy 4.3-mile run around 9:15 this morning.  It was good to meet up with Veronica Constantine who is preparing for a half marathon winter run this weekend.  As for me, I might be ready for my second half marathon next September (Old Boys).

So, what's on deck for the rest of today?  Well, tonight we launch Boot Camp at my health class in Muskegon.  This is really going to mix (mess) things up for me in the next six weeks.  More on that later.

No Zero PA Days

Let's face it, we're all busy!  Fitting in 30 minutes of physical activity (PA) into our daily schedule is often a challenge.  And as I looked out my window this morning, who would really confront the elements and work out in this weather?  Thank goodness we have alternatives to outdoor physical activity this time of year.

However, it's those zero PA days that often get us in trouble.  One day leads to two, two days lead to three, and suddenly we've thrown in the towel.  Although I exceeded my caloric minimums for PA this past week, I was unable to schedule time on Wednesday and Friday.  Usually the "weekend warrior" in me makes it up with additional time in the gym.

My goal this week is to eliminate those zero PA days and to add some strength training to my routine.  If I can't make it to the gym, I can at least schedule a 30-minute workout at home with some of the gear (stability ball, kettlebells, resistant bands, stationary bike) taking up space.  No excuse.  No regret.

2013 Fitness Challenge

Today marks the first day of my participation in the 2013 Cross River Fitness Challenge.  Although I live in Spring Lake, attended Spring Lake Public Schools, and will always be a Laker (including Grand Valley State University), I have joined the ranks of the White Pines Middle School (Grand Haven Area Public Schools) team as an employee participating in the 10-week challenge.

My "weekend warrior" approach to fitness was no different this past weekend as a prelude to this coming attraction.  I spent nearly 90 minutes at the gym on Saturday and then ran 4.2 miles outdoors on Sunday.  I have learned that burning a minimum of 2000 calories per week in physical activity is important to maintaining a healthy me.  My weekend efforts generated nearly half of those calories. 

So what goals do I have in mind for the next 10 weeks?  Well, I am pressing toward a goal of 350 outdoor running miles this year and that will obviously be incorporated into the master plan.  However, following the health assessment for this challenge, I discovered that strength training might help me reduce my percentage of body fat and my BMI.  So, it looks like I will be doing more than cardio-related workouts this winter. 

I freaked when I woke up this morning and discovered the air temperature was just above 20 degrees.  I decided that I would wait until after school to work out at the Spring Lake Community Fitness and Aquatic Center.  With a commitment to lose over 60-pounds four years ago, I discovered that a membership at such a facility is vital to continued maintenance efforts of weight management.  It also allows me to incorporate some cross-training beyond running and cycling when Michigan weather is more friendly.

For those of you reading today and members of a team participating in the challenge: let the games begin!