Roni's Weigh » routine http://ronisweigh.com One Mom's Journey from Fat to Skinny to Healthy. Thu, 24 May 2012 18:33:08 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Beginner Treadmill Workout (with a detour) http://ronisweigh.com/2008/11/beginner-treadmill-workout-with-a-detour.html http://ronisweigh.com/2008/11/beginner-treadmill-workout-with-a-detour.html#comments Tue, 18 Nov 2008 17:51:13 +0000 roni http://ronisweigh.com/?p=1936 Most of you know my workout history, right? I mention it on my Workout Progress page (which I’m not updating as much as I should). It’s a very summarized version of my personal workout history but if you look at a stream of old posts since starting this blog you’ll get a pretty good picture [...]]]> Most of you know my workout history, right? I mention it on my Workout Progress page (which I’m not updating as much as I should). It’s a very summarized version of my personal workout history but if you look at a stream of old posts since starting this blog you’ll get a pretty good picture of my progression these last 3 years.

  1. If you look at my oldest archives (2005-2006) I never mention the "E" word as I wasn’t really exercising. However you can see it old comments that people were curious.
  2. Then October 10, 2006 I recognize the need for more structured workouts. That’s over 6 months after I reached my goal weight.
  3. December 31, 2006 I finally answered the workout question. Didn’t I have anything better to do on New Year’s Eve??? :~P
  4. By July of the next year I was "Thinking About… IT". Is it bad that I crack my self up? ;~P LOL
  5. Within 2 months I was calling myself a Gym Rat!
  6. By November 2007 I was starting to really notice changes in my body from working out and I talk about my stamina increasing.
  7. In March the Running started and I shocked myself with my nre love of long workouts.
  8. Unbelievable, by April of this year people were asking me about Exercise Motivation. ME?!?
  9. June I ran my first ever 5k race!
  10. In August I proclaim my love for Weight Training and dispel some myths.
  11. And of course, most of you know about my recent relay run and pull up brag.

I didn’t plan on sharing all of this with you but when I sat down to write up a simple treadmill routine my trainer had me do the other day I was inspired. Not by the workout itself as much as my mindset while doing it.

Let me explain.

The trainer plops me on the machine and tells me what to do. Then he walks away. At first I was like… "NOOO Don’t leave me. I’m going to be bored. There’s no way I can finish this alone. Especially without my iPod!" Then I realized that was "Old Roni" talking. I could SO do this. I’ve done it and I’m doing it! Then I start thinking (you guys probably hate it when that happens ;~P) Thinking about how far I’ve come and how much I used to LOATHE getting on this stupid gerbil wheel. How a year and half ago I’d be lucky to walk for 5 minutes before wanting to kill myself out of boredom.

Now look at me. For Pete’s sake, who have I become?!? Some crazed workout obsessed women that almost had a cow because she had to move her gym date to meet with a client. (I’m serious, that just happened and I’m pissed). LOL

In all seriousness, I want to shake everyone who wants to lose weight and get fit and tell them it IS POSSIBLE! You just need to do the work and make it a priority. For me it was a slow progression. I think that’s key. You can’t expect to be MizFit overnight! It takes hard work and dedication (I’m sure she’ll tell you the same ;~P). It takes doing what you can, when you can and recognizing that perfection isn’t worth it. But being good to your body and your soul is.

Ok, I TOTALLY took a detour from the point of this post. Sorry. You guys probably think I’m nuts. Who am I kidding, I am. :~)

Finally here’s the workout! This is for the beginners out there. All the "Old Roni’s" who think they can’t do it. The ones who can’t last more the 5 minutes on the treadmill without getting bored.

The idea is to change it up every minute by increasing the incline and speed and then stepping back down. For me, the fact that every minute I’m changing something seems to help. Although it has you looking at the screen all the time which can make it seem slow. I guess it depends on the type of person you are. :~) I like to be "doing something".

By the end of this you’ll get a nice 25 minute walk in. Try to lose yourself in it. Reflect on your day, jam out to your favorite tunes, watch a little TV. Whatever it takes! You deserve 25 minutes to do something nice for yourself, don’t you?

Time Incline Speed Notes
0 0 3 Start by just getting up to speed.
1 1 3.1 Every minute we’ll be upping the incline and the pace (just by a tiny bit)
2 2 3.2  
3 3 3.3  
4 4 3.4  
5 5 3.5  
6 6 3.6 You made it past 5 minutes.. WHoo HOO! LOL
7 7 3.7  
8 8 3.8  
9 9 3.9  
10 10 3.9 Once you get to 10 keep speed the same, this is a walking routine, you don’t want to go much faster – unless you want to that is!
11 11 3.9  
12 12 3.9 Once you hit 13… start backing it back down.
13 11 3.8 Notice the speed will always equal the incline 11 = 8 + 3 — These are they types of things that my brain get’s preoccupied with. LOL
14 10 3.7  
15 9 3.6  
16 8 3.5  
17 7 3.4  
18 6 3.3  
19 5 3.2  
20 4 3.1 20 minutes already! You just need to cruise to the end now. :~)
21 3 3.0  
22 2 2.9  
23 1 2.8  
24 0 2.7 Your DONE! Lasted 25 minutes, NO?!? Now pat yourself on the back! You did it for YOU! :~)

Note: I’m not a trainer, a doctor or a even a nurse. If you kill yourself by doing this routine it’s on you. ;~P Maybe that’ll teach you not to listen to crazy people on the internet.

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]]> http://ronisweigh.com/2008/11/beginner-treadmill-workout-with-a-detour.html/feed 24 My Favorite Bootcamp Workout (so far) http://ronisweigh.com/2008/08/my-favorite-bootcamp-workout-so-far.html http://ronisweigh.com/2008/08/my-favorite-bootcamp-workout-so-far.html#comments Sat, 02 Aug 2008 20:14:40 +0000 roni http://ronisweigh.com/?p=607 I think I mentioned this last week, but I’ll say it again, my new favorite gym workout is BOOTCAMP! Seriously, it’s fun. We do a variety of activities, it’s different every class and the girls there are so nice.

So far out of of all the things we’ve done (I’ve only been to three [...]]]> I think I mentioned this last week, but I’ll say it again, my new favorite gym workout is BOOTCAMP! Seriously, it’s fun. We do a variety of activities, it’s different every class and the girls there are so nice.

So far out of of all the things we’ve done (I’ve only been to three classes mind you) I found the push/crunch routine the coolest. Here’s the deal…

Start with 10 push-ups (any way you can do them – Challenge yourself!)
Then do 10 crunches
Then 8 push-ups
8 crunches
6 push-ups
6 crunches
4 push-ups
4 crunches
2 push-ups
2 crunches

The fact that you do less and less each time gives you a such a sense of accomplishment because it gets easier and easier but at the end you’ve done 30 push ups and 30 sit ups! Too easy? Start at 14, or 20! Want even more variation? do different types of crunches each time it’s “crunch” time.

Try it and let me know what you think!


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]]> http://ronisweigh.com/2008/08/my-favorite-bootcamp-workout-so-far.html/feed 11 Mom’s House? http://ronisweigh.com/2007/07/moms-house.html http://ronisweigh.com/2007/07/moms-house.html#comments Thu, 26 Jul 2007 17:06:00 +0000 roni http://ronisweigh.com/2007/07/mom%e2%80%99s-house/ Does it happen to you? Do you go home to your parent’s house and eat differently? Maybe it’s a Grandparent thing?

Whatever it is it’s hard for me to stay on plan when I’m “home”. It’s not my parent’s fault. Well, maybe it is, they do have a lot of temptation around. ;~)

It’s [...]]]> Does it happen to you? Do you go home to your parent’s house and eat differently? Maybe it’s a Grandparent thing?

Whatever it is it’s hard for me to stay on plan when I’m “home”. It’s not my parent’s fault. Well, maybe it is, they do have a lot of temptation around. ;~)

It’s more like I regress to my high school days or I know I’m only here for few days so I might as well live it up. Actually, this time, I think it’s just being out my routine. Wait, what am I saying? WHAT ROUTINE? My summer so far has been HECTIC. First, my web site blew up, then it was the Vegas trip, then I watched my niece, then the beach and now I’m at my Mom’s. I just want a week, a normal, on plan, plain old week at HOME. At this rate I can’t wait until the semester starts and I go back to work! At least I’ll have a schedule. I always do better on plan when I’m working.

I am really not feeling up to looking at my points. I just really don’t even want to know. I feel like I’ve been eating all day. And you know what it’s taking every fiber of my being not to grab another one of those friggin’ Hershey kisses!

So here is my running food journal. This is what jotted down during the day. I know I missed one thing. Note to self: Write it down IMMEDIATELY you will not remember.

  • Leftover veggie chili from frozen
  • Melon
  • Grape tomatoes
  • Triscuits
  • Watermelon
  • Sandwich on a whole wheat roll with 1 slice of ham, 1 slice of turkey, 1/2 slice of cheese, lettuce, tomato, roasted peppers.
  • More melon
    Slice of sugar free pound cake
  • Even more melon (ok so I have a problem – it could be worse ;~)
  • 1/2 cheese stick and more Triscuits (The toddlers snack leftovers – bad habit)
  • 1 Hershey kiss (yes really just one)
  • Tilapia fillet with some zucchini6 more Hershey kisses (MAN I gave in – I just wanted something sweet)

What sucks is this is after my vacation disaster. I need to get back on track.


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]]> http://ronisweigh.com/2007/07/moms-house.html/feed 15 Blog Widower http://ronisweigh.com/2007/07/blog-widower.html http://ronisweigh.com/2007/07/blog-widower.html#comments Wed, 11 Jul 2007 04:40:00 +0000 roni http://ronisweigh.com/2007/07/blog-widower/ That’s what my husband called himself today. It cracked me up.

Today was also almost back to normal. My niece is gone but I’m still recovering. That sounds bad but you know what I mean, getting back to our routine. It has seriously been crazy around here since the summer started. Is it possible [...]]]> That’s what my husband called himself today. It cracked me up.

Today was also almost back to normal. My niece is gone but I’m still recovering. That sounds bad but you know what I mean, getting back to our routine. It has seriously been crazy around here since the summer started. Is it possible I can busier when I have my summers off?

I’m not sure if I told you but this Saturday is my yearly family trip to the beach. So I feel like I’m in vacation limbo just coming back from Vegas, watching my niece and now getting ready for the family vacation. I’m pretty lucky having my summers off and being able to take advantage of that but not having a “normal” daily routine is throwing me off. It’s almost easier to be on plan when I’m working full time. I eat breakfast, pack my lunch and snacks, come home and make dinner. Now it’s more of a grab something when I’m hungry or bored kind of thing. It is not impossible, just different.

Anyway, here’s how my day shaped up. Not the greatest but I did journal again. Tomorrow I plan on weighing in and coming up with away to use the umpteen number of tomatoes that are coming out of my garden!


Morning Weigh In: forgot to hop on the scale AGAIN
Food Points
Whole Grain Blueberry Pancakes 3
Blueberry Bran Bites 1
Pita pizza made with “They don’t know what’s in there” Pizza Sauce 1 oz cheese and veggies (used a 1 point pita) 3
Sweet Summer Veggie Stew 6
Panera you pick 2 with Vegetarian Mushroom Trio & Roasted Tomato soup (3) and Grilled Salmon (3) and a couple of bites of the toddlers grilled cheese 8
94% ff popcorn split with the toddler 3
Pita pizza made with “They don’t know what’s in there” Pizza Sauce 1 oz cheese and veggies (used a 1 point pita) 3
Totals 27
Daily Activity Log

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]]> http://ronisweigh.com/2007/07/blog-widower.html/feed 5 Not Feeling It http://ronisweigh.com/2007/07/not-feeling-it.html http://ronisweigh.com/2007/07/not-feeling-it.html#comments Tue, 10 Jul 2007 03:05:00 +0000 roni http://ronisweigh.com/2007/07/not-feeling-it/ I just wasn’t today. I didn’t drink enough water, I didn’t weigh in this morning, I didn’t workout, I just didn’t. But I did journal! I promised myself I would.

I think I’m just not in my routine. Today was the last day my niece will be staying with use. I am just worn [...]]]> I just wasn’t today. I didn’t drink enough water, I didn’t weigh in this morning, I didn’t workout, I just didn’t. But I did journal! I promised myself I would.

I think I’m just not in my routine. Today was the last day my niece will be staying with use. I am just worn out. I’m sure all the moms out there with multiple kids close in age know what I mean. Man, I just don’t know how you do it!


Morning Weigh In: forgot to hop on the scale
Food Points
Whole Grain Blueberry Pancakes 3
5 Blueberry Bran Bites 2
Nibbles of the toddler’s snacks 2
Sweet Summer Veggie Stew 6
8 oz light yogurt 2
Chick Fil A grilled chicken salad, a few fries and 2/3 of brownie a la mode (split with the husband) 15
Blueberry Bran Bites 1
Totals 31
Daily Activity Log

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