Instagram, Facebook, YouTube, Blog...train!?!?

On Instagram "Trurunner," On YouTube "Fitnessbyspaulding," On Facebook "Fitness By Spaulding" Limiting time on technology and being more productive. That is always the obstacle. With my crazy schedule my blog is probably my most inconsistent mode of social media. One blog entry per three weeks is a good goal to have for myself. I am actually writing this as I ride our spin bike in my target heart rate zone. Yes, multitasking is the art of us mothers, wives, and career women. One topic for today...INTERVAL TRAINING. We hear about it all the time, but how? 1)Tabata 2)GymBoss 3)Heart Rate Monitor 4)Rate of Percieved Exertion 5)How much you sweat. Just kidding on the last one, but I will say though you will get your sweat on if you do interval training right. My intervals for October have been on 1) the treadmill 2) the step mill I use my spin bike for a much more concentrated cardio in the 140's for heart rate for my 60 minutes of cardio. I also read or blog while I do this. Train the mind, like your body. On the treadmill the options are endless. Especially if you know your race paces for certain distances. 1) 5k race pace 2 min, walk backwards for 1 minute repeat for 3O minutes. 10 repeats of this. 2) half marathon pace for 4 minutes, walk at 15% inline at a 3.0 speed for 2 minutes for 60 minutes (longer because this is my race pace for 13.10 miles) 10 repeats of this. On the stepmill Alternate between stepping, lunging, and walking sideways. Step fast to reach my 160's-1minute Step lunge to stay in the 140's-2 minutes Sideways step to stay in the 120's-2 minutes Repeat for 30 minutes, 6 cycles Everyone's heart rate and speed differ, so you have to find the speed that allows you to create that pattern with your heart rate. If you don't have one get in tune with your body and you can feel your pulse to get your beats per minute. Or go 1) I feel warm for 120's (a long conversation) 2) I am starting to sweat 140's (a paragraph) 3) I feel like I am sweating buckets at 160's (too busy listening to my beats and I don't want to talk) That was a little humor, but seriously get in tune with your body and you will reap the benefits of interval training. My major changes for October 1) interval training 3 times a week 2) power cleans once a week 3) juicing 3 times a week (kale, celery, and cucumber 8 ounces) This week I'm tweaking my eating for the next month. Keep checking back to see what's up. My goal for the next 4 weeks, lean out my abs and get strong. Pray, eat, love, train, sleep Kima

90 day Challenge before 2014-October 1st,2013

            I look back and go "Crap it's been 10 years. What in the world!?!?" I, well my hubby and I had a lot of "things," we wanted to do. Like..having a strong marriage, me going to grad school, him getting his second grad degree, adopting our two little ones, and getting established in our careers. Well, with God's strength and some bumps along the road all achieved. That didn't leave much time for anything else. I did get into running and completed 3 marathons with lots of half's along the way. But something is left unresolved within me.

             I love lifting and I think it's flippin awesome to see a girl with muscle. I've been like that since I was 14. I remember getting under the bar for a bench press and loving that more than cheerleading. From senior year on I didn't look back I lived in the gyms in Rockford. Yep, 5 total! The Y was my first gym membership. We all start somewhere. There are a few in the "circuit" who are still in it that I follow. The woman who inspired me in my young 20's living it out in Arizona. I remember scanning her card at Bally's saying to myself I hope I get to be like that one day. I see the guy who is out in Florida who I used to swipe his card, too. Randy and I would chat with him as we'd pick up our very large supplement order in the local nutrition store. Both out of the same hometown as me. Both out of the now closed down Bally Total Fitness. The gym where I worked throughout my college days.

           Then a few years back I get a Facebook message about seeing a young girl who wants to meet me because she is competing in figure for her first time. I was ok, being away from the sport, since 2004. But seeing her go through her journey I realized that I missed it. So, to the guy who asked me to meet her, thanks. I might have been sitting there one day in my rocker wondering "what if..." NOT anymore. I must say though more rewarding out of that time was that I found a friend who inspires me to stay young and to lift heavy.

          Most recently the woman who I saw on stage that made me want to compete in my first fitness competition at the age of 20 came back to the circuit this past May. She lit up the stage and knew her training. Back then she took time to talk with me on the phone and told me how many weeks to "diet." Thanks to Facebook I can still follow her and 10 years later when I came to watch her, she once again lit the stage up. She is a true inspiration.

             I've contemplated... I've counted the weeks out numerous times, followed the pics, the status updates, and went to 3 shows to see what it's like nowadays. The sound of rice cakes cracking, the smell of the protan, and the shows are still there. The only difference is I was a spectator not a competitor. If you know me I am very competitive and my biggest competition is myself.

           I will hold onto some of the old school traits..I'm not saying exactly what my challenge is. I won't be posting tons of selfies, if any selfies, and I will mainly train in a hoodie. I'm a God loving woman, a wife, a mother, and a teacher so social media is a bit different for me. But I'll "like" your selfies! You go click away for those of us who need a little more disclosure. I will blog, because who knows who might read this and think to themselves...when you are on that rocker will you be asking "what if?" I preach go out live your dreams without fear. This is one of those moments where I am practicing it, because talk is cheap. Our rockers will be here before we know it...get out there and do whatever it is you want to do! It doesn't have to be fitness related, it can be anything that you desire it to be.

 Pray, eat, love, train, sleep
 Kima