Oh The Sun'll Come Out Tomorrow, Bet Your Bottom Dollar That Tomorrow...

 Hello lovelies, I hope this post finds you all happy, healthy and enjoying some sunshine. This last week was stormy and gloomy but on the positive side we (Oregon) are now for the first time since 2013 drought free.  So it's all been worth it and fingers and toes crossed hopefully this summer we will not be plagued by fires as has been the case the last several years.

My week has been glorious, other than the wet gloomy weather.  I am also down 10lbs officially, yay me!

Here is my fitness week in review~

Sunday 2/28 *20 minutes running *10 minutes brisk walk *45 minutes moderate walk
Monday 2/29 *15 minutes spin bike *30 minutes brisk walk *30 minutes mod. walk
Tuesday 3/1 *30 minutes brisk walk *105 minutes very brisk walk/run
Wednesday 3/2 *100 very brisk walk/run *28 minutes hill climbing
Thursday 3/3 *50 minutes very brisk walk/run *30 minutes moderate walk
Friday 3/4 *indoor walking *4.78 miles
Saturday 3/5 *indoor walking *6.26 miles

Total Steps *111,070
Total Miles *48.26
Total Calories Burned *15,998
Total Floors Climbed *77
Total Weight Lost This Week *1.2 lbs

May this week be a blessed one for you and yours.

Random weird fact ~In ancient Rome, trained walkers stepped along roads 1,000 paces at a time (approx. 4,800 ft, or just short of our current mile), marking the distance with stone obelisks. The markers were called milestones.

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

 © 2016 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Fitbit Rocks My World

G'day y'all.  I sincerely hope that this last week was as amazing for you as it was for me.  I have been moving like crazy the last several days. Do any of you have a Fitbit or something similar that tracks steps, sleep and activity? Mine is a Fitbit one and I am obsessed with it.

It's kind of like a noisy nag tiny motivator, truth be told. If you do have a Fitbit account look me up using my email madmammahas4kids@gmail.com and send me a friend request.  I get involved in challenges most days of the week and they are highly, well. . .challenging.

Here is how my fitness week looked like. All walk/run no bike.

Sunday 2/21 *35 minute brisk walk, 75 minute very brisk walk/run
Monday 2/22 *70 minute moderate walk/run
Tuesday 2/23 *42 minute brisk walk/run
Wednesday 2/24 *52 minute very brisk walk/run *18 minute moderate walk
Thursday 2/25 *30 minute moderate walk *55 minute very brisk walk/run
Friday 2/26 *easy walk indoors
Saturday 2/27 *30 minute brisk walk *34 very brisk walk/run

Total Steps *85,750
Total Miles *36.82
Total Calories Burned *14,498
Total Floors Climbed *29

I feel pretty good after all that and to top it off I lost another 2.8lbs last week making it 8.6lbs lost
since January 30th, 2016.  Honestly using myfitnesspal and my new fitbit one it has been hard as heck easy peasy. All I have to do is move more and watch my calories.  No, really it is actually a lot of work, counting and paying attention to what foods/fuels I put into my mouth, but it's so worth it and it pays off in so many ways.  I look better, feel better and my body is ready to get back to trail running as soon as the sun decides to come out and dry up the trails. Today I ran hill repeats on a steep but fun hill near where I live and my legs are trashed.  I suspect I will relax for the rest of the day.  

What do you do for exercise and fun? Stop by and leave me a comment letting me know. 
 I will leave you with a video of a guy who amazes me! A fruitarian and an ultra-runner.

 

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2016 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

The Worst Blogger Ever!

Hi everyone, sorry it's been so long.  Life just seems to get away from me and wham, it's months later and I haven't blogged a single thing.  Thankfully, I know you all understand.  I'm just gonna blog about what has been happening in my life the last few months and go from there.

I have started running. . . again! Yay! I had been at a place where I was unable to run and decided to just stop running altogether; however things have changed significantly, for the better I might add. I am not sure what changed or how it came to be but I am now running more and more. Yes I still have those days where my body just won't do what I want it to but overall it's good. My strategy was just to walk a little, run a little. . . you know the drill.  It has paid off way big.  Basically I started over. Not something I wanted to do after running a half marathon and it felt so defeating but it has been a blessing in disguise. If you know my story, you know how important running is to me.  This is a big deal in my life.  Running is my passion, it is my happy place, it is my strong!

I just had a big birthday. . . #45 and I feel amazing.  My mama gave me a fitbit one and I am so in love with this little machine! Anyone out there have a fitbit?  If so look me up on the fitbit website using my email madmammahas4kids@gmail.com and send me a friend request!  All I can say is fitbit is hugely motivating.  I wake up and immediately start adding steps, usually I try to get in at least 2000-3000 before morning coffee and then I head out the door to get in a run/walk to finish off my 10,000-15,000 steps for the day.  Sometimes I even hit 20,000 steps like yesterday.  I had already done my 10,000 steps for the day by 10-ish in the morning and my daughter woke up and asked me if I wanted to go for a run with her?  Um, yes please! Littlebird and I geared up and headed out the door to discover it was sprinkling and overcast but still a beautiful day for a run.  I awarded her the badass badge for kicking butt down a pretty long hill and beating her mama! She is very new to running and fitness so that really made her day. So by the end of the day I had doubled my miles and steps and felt pretty great, not to mention proud as heck of my girlie.

Sunshine. . . anyone know when it's gonna be spring? Ha ha, I am so ready for warmer weather because this girl wants to hit the trails but they need to dry out a bit more.

Last I checked in my middle son (20) was home from the Navy right? He is living here with his daughter and working part time and attending college part time. My youngest son is living here (18) and working part time and attending college part time as well. My beautiful daughter (16 in July) is in 9th grade and doing amazing as always, she is just growing up into a beautiful young woman with a really good head on her shoulders.  My oldest son (22) is living about 30 minutes away and is working full time and trying to get started in college. All in all my chitlins are amazing humans and some of my very favorite people of all.  My beautiful granddaughter is two now and lives with us most of the week and it has been a blast helping my son raise her.  She is seriously the smartest two year old I have ever met.  She has been counting and singing her ABC's since she was 16 months old and talks in complete sentences.  She is a blast to have around.

Okay enough gushing. . . let's get to workouts! *walking is usually a combo of run/walk*

Sun 2/14/2016  ...41 minutes walking, steps 11,188
Mon 2/15/2016 ...90 minutes run/walk & 30 minutes moderate walking, steps 20,477
Tues 2/16/2016 ...rest day, steps 6,185
Wed  2/17/2016 ...42 minutes run/walk & 31 spin bike session, steps 10,440
Thur 2/18/2016 ...33 minutes spin bike session, steps 6,845
Fri 2/19/2016 ...70 minutes walking, steps 11,332
Sat 2/20/2016 ...42 minutes walking, steps 10,223

Total steps = 76,690

That was my week in review, hope y'all had a great week.  Drop me a comment, say hello and tell me about your week! Blessings and happy running! 


"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2016 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

I Did It...My 13.1

 Hey y'all...I'm alive and well.

I know it's been a long time since I blogged but I have been busy hustling and bustling about.  The pain I have lived with for so very long is all but gone and it has left me feeling young and active again. I've been running, cleaning, making home made makeup products and keeping up with my other daily activities; all of this with little to no pain.  Hurray! 


Okay, okay I'll get on with my 13.1 journey...

My race was on a Sunday so Saturday evening I collected and readied all my running necessities so that kept me busy...for like 15 minutes.  I wasn't really all that nervous because I knew I had trained well (except for those 4 weeks I took off at the tail end of training due to pain) and I could just believe that I had done enough.  I rested Saturday night and had a good visit with my mom and family then went to bed early to ensure a good nights rest. 

I had to wake up way to early.  It was still very dark when I arrived at the Fair Grounds to take my seat on one of the many buses lined up waiting to take us all to the start line 2 towns away. After arriving I made my way over to the port-a-potties and didn't even have to wait in line.  Then I headed over to the food and coffee table to partake of one strong cup of coffee and a banana piece.  While I was waiting for the start of the race I met some lovely young (they were all in their 20's) ladies who welcomed me into their group and chatted me up.  None of us raced together but I finished ahead of some of them. 

 

Honestly this was an easy and well organized race.  There were volunteers all along the way as well as tables with water, pretzels, gummy bears at miles 2,4,6 and 8.  At mile 11 there was the table of temptation with doughnut holes, beer and wine...I did take a doughnut hole but not the alcohol...I prefer O.J. and vodka.  After downing the yummy doughnut hole I felt reinvigorated and made good time to the finish line in 2:31.  My whole family was there at the finish to cheer me on as I received my finishers medal.  

To be very candid I did better than I thought I would.  I made sure to drink my Gatorade concoction along the way and eat my lara bar for energy.  I took some gummy bears from a sweet little volunteer at mile 8.  All along the way volunteers were stationed and they would cheer you on as you passed by clapping and yelling out "You can do it" as well as dancing and just having fun.  It really did make a huge difference to me because at some of those miles I was tired and needed a little encouragement to keep going.  Luckily I did not have too much pain. 

When I was finished and had some water and a muffin I realized just how much I had accomplished and it felt amazing.  My legs were hurting extremely bad due to my sciatica but after my son drove me home they felt 90% better.  My husband took the whole family out to breakfast to celebrate and I ordered hot chocolate with whipped cream to drink and fish and chips to eat.  I enjoyed every bite of my meal and didn't even care how many calories was in it.

I would definitely run another 13.1...someday, but not any time soon.  It's nice to just enjoy running and not have a race looming ahead in the distance...for now!  The last few weeks have been spent running by time, not miles and enjoying the feeling of accomplishment.  

In other news...

My oldest son G moved out yesterday to begin his new life with his girlfriend in Klamath Falls.  He arrived safely and is happy to be reunited with his love.  He has an interview for a job tomorrow and another possible job working for one of the vendors from our store here in Grants Pass.  I know that he will do great on his own, I have faith in him. 

I may have finally found my new church family and I'm excited to meet new people and form some new relationships with a home group.  This has been on my mind ever since I left my old home group about 3 years ago.  I have been to two different churches but neither one suited me.  This church I found a week before my half marathon and they made me feel welcome the minute I walked in and sat down.  I missed the Sunday of my race and last week as well but managed to get there today for the traditional service.  I was the only one under 45...everyone there had to have been at least 65-75 but I loved it.  It was like being in a room full of grandparents.  What could be better than that?

Anyhoodles, I am sorry I've neglected my blog but life has been busy for me.  Now that the kids are back in school and I'm working Monday thru Thursday fixing lunch for the high school kids that come into our small store, I have to fit my running and cleaning into the days hours and unfortunately my blog has suffered.  I hope that y'all are doing well and are healthy and happy.  

Anyone race lately and want to tell me all about it?  The Lord bless you and keep you.  The Lord make His face shine upon you and be gracious to you.  The Lord look upon you with His everlasting favor and give you peace.  

Blessings and hugs,

 "Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

I'm Doing It...13.1 Here I Come

It's final...I'm running my half marathon next Sunday! How, you ask? Well let me tell you...

About two weeks ago I started to really stretch and roll my muscles in hopes of getting some sort of relief...and, it worked!  I have been running, working out, stretching, rolling etc and I'm amazed at the difference.  It really is a miracle, a total surprise to me.  I have had little pain in two weeks, except for one day...it has been wonderful.

So I decided since the pain is soooo much better, I'm going for it.  I will never be fast or place in my age group (most likely) but that is not why I run, I do it because I can.  I'm alive and I can run, so I do. I'm a survivor and I'm gonna keep on surviving.  

I had pretty much resigned myself to the fact that I was going to miss my half...again, for the second year in a row. Now I'm on my last week of running and gearing up for the big day! Can you believe it?  Me either!  

Remember awhile ago I mentioned I was being interviewed by Live Fitter blog....well It came out September 11th.  Here is the interview, I hope you enjoy it.  The pictures are not the best but they were all I had.  

The kids have all started back to school and I could not be happier.  It is so nice to get some quiet time to myself for a change.  My youngest son (not my youngest child) is working part time and has 3 AP classes, so he is one busy dude.  My oldest son (also oldest child) is moving to Klamath Falls at the end of this month...I love him but glad he is going off to find his future, I hope he is successful in all he does. My daughter just started 7th grade and is loving it, she gets to be an office aide for her 1st elective so she is pretty excited about that, and my middle child who is my second oldest son is in his last year of high school so it's a bittersweet year for him...and his father and I.  He will be going into the military after he graduates as they will help him get into college and become a mechanical engineer...he wants to build/design bridges and stuff like that. So there you have it.

Some pictures I took recently...

 
That is what I have been up too...how about y'all?

Anyone have a race they wanna tell me about? I love to hear what y'all have been up to, so drop me a line. 

Blessings and hugs!

 



"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

So Very Frustrated!

Warning:  This will be a whinny post full of my sadness and frustrations, so if you don't want to hear it feel free to move on, I won't hold it against you!

I am feeling sorry for myself.  This pelvic pain has been a constant reminder of my bodies inadequacies for running.  Maybe that is not the right word, yet it is how I feel.  The doctor ordered new x-rays that of course showed no new fracture (surprise, surprise).  The fact that the x-ray showed no pelvic fracture does not surprise me, as x-rays rarely show a pelvic fracture, but now the doctor has me off running for a week (it's been a week as of Saturday 8-24) and the pain hasn't really changed, I still cannot sit for long and the pain is still present. 

That being said, running wasn't bothering me while in the moment, but I think that it was/is exacerbating the problem.  I have been good this last week and have not run one step.  I did go to the gym and use the non-impact machines and yesterday I walked for 49 minutes so I have gotten in some exercise, just not my preferred exercise.  

While on my walk yesterday morning I started to talk to God again.  We have (or I should say I have) been incommunicado lately. I realized that running has been an idol and I have put it above my relationship with God,  I had to lay running at God's feet and give it to Him and repent.  It is heartbreaking to me that I have put running above the One who loves me most, and it saddens me that I may not be able to run (ever) again due to my physical problems.  

My relationship with God should be more important than running or anything else and sadly it has become a distant love and for that I am solely to blame and it's up to me to fix that,  for it is me that has gone off on a tangent, God has always been here waiting for me. He is always there for me (and you) just waiting for me to lean on Him and rest in His loving arms and look to Him for answers instead of trying to do my own thing.  

Doing my own thing has always led to disaster, yet here I am again.  Thankfully God does not look at us like we think He does, we assume when we do something wrong He looks at us sternly and says "OMG how could you do this" or maybe "I am so disappointed in you"...Thankfully that is not how He sees us.  If we are His children He looks at us with love, forgiveness and mercy and because He loves us it saddens Him when we decide to do things on our own (and put other things/people above Him) especially when those things/people take us down paths He would rather us not go (because He knows the pain and anguish that awaits us).  I thank God that He loves me and forgives me when I repent, and takes me into His arms and comforts me (like now) when my heart is broken.  

Running is/has been my passion and I'm sad I can't run right now,  but even more I want God to be my passion and I only ask that I can one day run without pain, if that fits into Gods will for my life.

Physically I may have another pelvic fracture or it may be osteoporosis, or it could be bone cancer as thyroid cancer will metastasize to the bones of the pelvis first. The doctor did inform me that for some reason my body does not metabolize vitamin D, either from the sun or a pill, very well, and that I have been chronically very deficient for some time and most likely will be for the rest of my life. I went to the Herb shop and found some fast absorbing Liquid Sunshine with 5000 I.U. and am now taking that every day.  I am also having a problem getting in enough protein which is essential for bone growth, maintenance and renewal, so I am working on that in regards to my food.  

Currently I am waiting to hear back from the doctor to see what he wants me to do now that I have taken a week off from running, I fear his response will be "Continue doing what you are doing". He was going to see if my cancer doctor wants to move my scans up and have them done now to check for bone cancer in the pelvis and also whether he wants to order an MRI or a bone density scan. 

So for now I am not running and trying desperately (probably foolishly) to hold on to the hope that I can still run my half next month.  In my mind I could still run it, even knowing that it will cause me more pain. (and possibly injure me more) Physically I know I can do it, mentally I know(-ish) that I shouldn't run it as it could cause a more serious condition that may cause permanent damage etc. End of rant.  

So that's it folks, that's all she wrote, as the saying goes. May God richly bless you all.  I hope that your week turns out to be a beautiful one.   
Blessings and hugs.

 


"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

80lbs Down!

I honestly don't know why the weight loss is working now as opposed to before.  The only thing I can think of is I have changed the way I think.  I have become a determined individual, and not only that but someone who needs to see what life is like as a healthy fit and happy person.  I feel great and love the life I can now live.

It's been awhile since I've been on, life has been busy.  My 16yr old son got a job and it's been an involved process, I am a proud mama for sure. He has a four hour orientation tomorrow a few towns away and since driving for that long in the car hurts me, his father is going to drive him.  While he is there the hubs and my 17yr old son will go to the in-laws and play cards while they wait.  I will stay home and if I'm lucky and the smoke lifts I'll get a long run in outside.  If the smoke doesn't life I'll go to the gym and get my run in there...ugh!  

In other news...The sciatica is still here but not quite as bad...I still cannot sit for long without significant pain but it's all good.  The acupuncture helped a lot with some of the other symptoms of the sciatica so it's all good.  I'm done with acupuncture for now, but may try it again in the future if need be.  

My workouts the last week or so...

July 29th

• Arc Trainer 30 minutes (3 miles)
• Weights 15 minutes

July 30th

• AMT Trainer 21 minutes (2 miles)
• Weights 15 minutes

July 31

• Ran 57 minutes on Dreadmill (4.3 miles run/walk)

August 1

• Rest day

August 2

• AMT 23 minutes (2.3 miles)
• Ran 35 minutes on Dreadmill (3 miles run/walk)
• Cleaning Susan's House 120 minutes

August 3 

• Rest day...Niece got married!

August 4

• AMT 51 minutes (5.3 miles)
• Weights 14 minutes

August 5

• AMT 41 minutes (5 miles)

August 6

• Rest day

August 7

• AMT 20 minutes (2 miles)

• Ran 47 minutes on Dreadmill (4.04 miles run/walk)

August 8

• Ran 47 minutes outside! (4.1 miles)

Current obsessions...

• Catching up on all my favorite TV shows (On Demand)
• Onion bagels
• Yogurt with Cheerios
• Soaking up Vitamin D (The sun when it appears through smoke)
• Reading "Collapse" and "Under The Dome" on my Kindle Touch
• Beyonce' Heat Rush Shimmering Body Spray Mist
• Brazilian keratin therapy Flat Iron Spray
• Spritz Cookies 

Clearly I've been enjoying my summer...it has been such a great relaxing and semi-peaceful summer thus far. How about y'all?  What has your summer been like and what are your current obsessions?

Here's a cute picture of my fur baby Weenie girl with her makeup on (chalk)

 

Blessings and hugs!

 



"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

 © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Happy Hump Day

Life sure does get busy fast, doesn't it! First and foremost I'm a wife but secondly I'm a mama to four kids, all of whom are teens, whew! One (my oldest son G) lives on his own and works full time at our family owned big convenience store and is learning to run the place! The other 3 live at home and keep me pretty busy!

Thirdly, I volunteer Mon-Thur every week at our small family owned convenience store.  I make burritos, tacos, nachos and handmade sandwiches for the HS kids that come in for lunch.  With all that going on I still have to find time to fit in my runs or workouts...clean, fix dinner and grocery shop etc...I'm tired just thinking about all I need to do this week.  

I said that to say this...I just find that I don't have a lot of time to blog every day let alone once a week and I hope that I have not lost any blogging friends because of it. I do read your blogs and try to comment when I have some time, and I do truly think y'all are the best. I honestly want to blog but just find that maybe once a week is better for me than every other day, at least right now.  Summer is here in a few days and the kids will be home every day, Oy Vey...and I will be even busier! I'm not going away, I just wanted to let you know I'm here, alive...just busy. I'm not leaving or quitting the blog, I'm just not going to be on as much as I was a month or so ago. 

Y'all are the best and I thank you for your friendship and support, keep coming around, I get all your comments in my email and when I open it up, I always get a big smile to see that you came by.

Okay now for what I've done in the exercise department lately...

Thursday

• Rest Day

 
Friday

• Cleaning my friends 2 story house for 2+ hours

 
Saturday

• 94 minutes of running 8.1 miles

 
Sunday

• AMT 30 minutes
• Gardening 45 minutes

 
Monday

• 49 minutes of running 4 miles slowly

 
Tuesday

• Rest Day

I will be going to the gym today but I'm gonna take a few days off from running on the road...I'm feeling a bit of soreness where I broke my pelvis and want to see if a few day rest will make the pain disappear. It only hurts a little when I press on the sit bone so I'm only taking precautions just in case.  It doesn't hurt to stand, jump on one leg, or run..but having broke it before I'm not gonna take any chances.

Have a great week y'all, blessings and hugs.

 



"Limitations only exist if you let them" 

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Monday, Monday...

Good morning y'all, it's a lovely Monday here in Oregon already! Hope you got some pep in your step and sunshine headed your way. 

 Just a reminder to get your plank on! I did!

My workouts this week were kind of pitiful as I was still not feeling 100%.  

Monday

• Walk 17 minutes for 68 calories (all my hubby would allow me to do)

 Friday

• Ran 41 minutes for 447 calories (a beautiful 3.6 mile run in the sunshine)

 Saturday

• Gym 36 minutes for 336 calories
• Ran 35 minutes for 339 calories
• Calisthenics 10 minutes for 104 calories

Sunday

• Morning walk w/hubby 50 minutes slow for 181 calories
• Ran 16 minutes for 174 calories
• Walk 4 minutes for 16 calories   

That was about all I could do this last week but I'm feeling better and getting back to my regular schedule. My jaw is still sore from surgery but it's getting better every day. 

I am so excited to get back into my normal training program. I am using The Virtual Coach app and I love it so far.  Is it weird that I am having dreams about running? My husband believes I'm a bit obsessed with running, but he loves that I'm not really normal...it's over rated anyway. Well...at the end of the day I gotta be myself even if I am a bit strange and obsessed 'cause that's how I roll...

 
Blessings and hugs, enjoy your day.
~Shannon
 
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

 "Limitations only exist if you let them"

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

H Is For...Heart Rate Monitors

We hear a lot about heart rate in the fitness world and on shows like the Biggest Loser.  Should you do HIIT (high intensity interval training) or should you keep your heart rate in the "fat burning mode", let's be honest, it can all be a bit confusing.

One day we hear "keep your heart rate up to blast off the fat", and the next thing we hear them saying is "keep your heart rate in the "fat burning" range". The very next day they are telling you that there is no such thing as a fat burning zone. Oy Vey, what's a person supposed to believe? It can leave your head spinning like the wheels of your bike after you crash and burn headlong into your neighbors hedge. True story, only the hedge may or may not be fictional.

Running For Fitness is a great place to find out what your "zones" are. Just plug in your numbers and it will break down your zones into 4 segments and explain each one.

Heart.com has a great chart explaining heart rate basics.

Top End Sports explains how to measure your heart rate, and this method can be used for resting or exercise heart rates. I personally use this method. 

Heart rate monitors are the best for measuring and recording your heart rate during exercise. 

REI has a great article on how to choose your heart rate monitor as well as who can benefit from having one.  I know a lot of runners who use fitbit, polar fit, body bug etc...the list is seemingly endless. LIVESTRONG gives a great article on what heart rate monitors do and what would be best for you.

Anyone can use a heart rate monitor. Not everyone needs a heart rate monitor.  Some hrm's can be frustrating, some can be easy peasy, I can't tell you which one you would like, you'll just have to go research that yourself. I have yet to plunk down my money for one...I think I'll just stick to the old school way of counting heartbeats for 10 seconds and multiplying by 12.

Blessings and hugs to all who came by to read my running blog today.  May you have sunshine on your shoulder (be sure to wear sunscreen) and joy in your life today and while your at it, spread some of that joy around. 

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Update On My Week

Oh my goodness, it has been a busy week.  The whole family has been working out, at our local YMCA, all week. My hubby has been gun-ho to get his workout on all of the sudden, and I am MORE than happy to oblige him.

I am OVER the top PROUD of him.  He says he is tired of being fat, and he is super motivated to get in shape.  This is an answer to many a prayer.  To say I love and am proud of him would be a major understatement...but I am.  

This weeks workouts...

• Sunday Walking 17 minutes for a total of 71 calories burned.
• Monday Arc Trainer 20 minutes, Rowing 15 minutes for a total of  405 calories burned.    
• Tuesday Run/Walk 34 minutes, Arc 10 minutes, Rowing 11 minutes for a total of 551 calories burned.
• Wednesday Run/Walk 38 minutes, Walk (with hubby) 17 minutes for a total of 401 calories burned.
• Thursday Rest day
• Friday AMT 41 minutes for a total of 519 calories burned.

• Saturday Bike trainer 35 minutes for a total of 315 calories burned.

I truly hope you are having a great weekend, I know I am.  Blessings and hugs. 
    
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

F Is For...Fitness Calculators

Fitness calculators are used to assess many things. For example you can use a BMI calculator to find out where you are on the Body Mass Index, or you can use a BMR calculator to find out what your basal metabolic rate is.

Here are a few fitness calculators for you to check out...

BMI (Body Mass Index)
BMR (Basal Metabolic Rate)
Body Fat Percentage (self explanatory)
TDEE (Total Daily Energy Expenditure)
Pace Calculator (calculates your running pace)
Lean Body Mass (how much lean body mass you have)

BMI stands for Body Mass Index or more basically where you fall on the chart that ranges from underweight to obese.  It is an index for assessing underweight and overweight people. A measure of 25 or more is considered overweight. This does not take your muscle mass into account and should not be the standard by which you judge yourself fit or fat...it was really created for population studies.

BMR stands for basal metabolic rate or what your body would burn (at rest) if you stayed in bed all day, doing nothing. 

TDEE stands for total daily energy expenditure or in layman's terms, it is made up of your BMR plus anything else you do in a day. This would be the number of calories you need to consume to maintain your current weight.

These calculators are fun and informative to play around with, especially when you are trying to lose weight/fat the healthy way, or you just want to find out where you are health-wise.  I like the BMI calculator because it is found on the Mayo Clinic website, which I have found to be a very trustworthy and knowledgeable site. I also find the Body Fat Percentage calculator to be pretty accurate (as accurate as these online calculators can get) or at least it's one of my personal favorites.

Thanks so much for stopping by for today's post. Blessings and hugs!

Have you ever used a fitness calculator?
If so, what is your favorite?
Do you care about this stuff?
If not, let me know why?  

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.