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Oops.

~Anousone Bounket

Oops?! Anousone…what’d you do?

Day 1 (Monday, Nov. 21, 2016): Yoga Muscle Recovery

I remember doing this workout late at night, and I almost didn’t even do anything since it was a rest day. This is where the power of having accountability partners kicks in. I saw Coach Jay log his workout and so I decided to do the same workout too!

Day 2: Easy Run (3 miles) + X3 CVX

Not much worth noting, except that running on a treadmill gets boring pretty quick! Can we just skip winter?

Day 3: Intervals [5 min WU, 2x(15 min @TH + 5 Min Recovery Jog), 5 min CD] + Light Weight Lifting

Tough run, but went a lot better than I thought it was going to be. I’m noticing that I always struggle in the first half of the runs, and then find my groove for the second half.

Day 4: 30 Minute Bike + X3 The Challenge

I’ve found that listening to personal development podcasts like Eric Thomas’ Secret to Success podcast helps makes things go a lot faster. The mind is a muscle that also needs to be trained! Also super glad that I got this workout in for the morning of Thanksgiving!

Day 5: Eat + Shopping

I worked my jaw muscles as I ate some more amazing food for Thanksgiving part 2 and stood in checkout lines for Black Friday!

Day 6: Intervals [5 min WU, 6x(3 min @TH + 1 Min Recovery Jog), 5 min CD] + Turkey Bowl Football Game

Every year, we have a Thanksgiving weekend football game with our old high school friends and others. For most of us, it’s the only time we see each other for the year, so it’s a nice reunion. I knew from last year’s game that I needed to have cleats or at least shoes with solid grip on wet grass. Fortunately I had cleats AND a pair of OCR shoes (Solomon Speedcross 3’s), and I elected for the Solomon’s! I busted my butt last year slipping and sliding, but this year was a completely different story! Sprinting and juking was a lot easier, but that also meant that I put in more effort without fear of slipping and falling.

We played 2.5 hours of football which was a ton of fun! However it was pretty much 2.5 hours of sprints with a lot of breaks. With that being said, I pushed my legs to the extreme, and I didn’t even notice it because I was having so much fun. The worst part is that I forgot to stretch after the game! Big oops! Actually, we all forgot to stretch after the game. I think we all felt like we were back in high school where we barely had to stretch cause our bodies could take it, but we’re all older and most of us aren’t as active anymore.

My intervals workout that night was almost non-existent. I had such a hard time running that after a mile or so, I had to transition to walking.

Day 7: Rest Day

Originally, this was supposed to be my long run day, but because my legs were barely working, I postponed the long run to the next day. Just about everyone that played that day was talking about how they could barely use their legs!

 

This is a clear example of the importance of stretching before and after exercise and why you shouldn’t overwork your body. Over exercising can cause more harm than good, because it can take you out of commission!

The holidays are upon us! But that doesn’t mean the extra weight has to come along with it. Here are some tips to make sure your Thanksgiving weekend doesn’t derail you from your health goals.

1. Drink Lots of Water. Drink water before, during, and after your meal to help you feel fuller faster. And drink even more water if you think you’ll be grabbing the other kind of drinks.

2. Eat Before the Big Meal. Make sure to have breakfast and have some healthy snacks before the big Thanksgiving meal.

3. Get in a Morning Workout. Kickstart that metabolism and you’ll also start your day with a healthy state of mind.

4. If You’re Going to Snack, Pick Fruits and Veggies. Snacking is also a great way to prevent the urge for a second plate.

5. Fill 2/3 of Your Plate with Veggies First. Your plate should have the colors of the rainbow before you get to the meats and the fun sides.

6. Eat Slow and Stop Eating When You’re Full. It helps to engage in conversation while you’re eating to slow you down from inhaling your food.

7. Use a Smaller Plate. The trick here is to FORGET that you’re using a smaller plate! Otherwise you’ll go and try to make up for having a smaller plate by piling a mountain on your plate.

8. Go Fishing. Go for more fish than the ham and red meats.

9. Skip the Skin. I’d rather have you grab the dark meat than white meat with skin.

10. Go Easy on the Gravy. I don’t see much brown in rainbows. 

11. Focus on Family and Friends, Not Food. Fill yourself up with the meaningful conversations with the ones you love!

12. Sit with the Healthy Eaters. Their healthy decisions will help influence yours!

13. Stay On Your Feet After Eating. Go on a post-meal walk, do some light exercises, or go mingle with folks after eating. Just don’t give in to the dreaded itis (aka food coma).

14. Leave the Dinner Table. After eating, run away! Don’t be near the food, don’t look at it, don’t be in the vicinity of smelling it, just don’t be near it. Out of sight, out of mind.

15. Help Clean Up. This doesn’t mean eat all the leftovers! This is a great way to keep your body moving.

16. Wait 20 Minutes Before You Grab a Second Plate. It takes about twenty minutes for your brain to catch up to your stomach to let you know that you’re actually full.

17. Skip Seconds Completely. Healthy leftovers are great! “Healthy” is the keyword!

18. Don’t Have Leftovers. On the other end of the spectrum: leftovers are bad! It’s best if you can get back into your normal routine with your regular nutrition as soon as possible instead of eating Thanksgiving leftovers.

19. Just One Drink. Zero alcoholic drinks is even better! But seriously.

20. Exercise the Morning After. Time to sweat out those regrets.

21.  Keep Your Goals in Mind. At the end of the day, it’s up to you to keep yourself on track to your goals.

 

I’m so grateful and thankful that you all continue to support me and read these posts. May your hearts be filled with gratitude and love this weekend…and I guess your stomach too.