The Woes of Training

Good evening everyone! I hope you are doing well. I am! Work has been stressful and busy. I am thankful I have the gym to de-stress. The only issue is, my knee has been hurting me still 😩. I took off from running during the week and tried running again Saturday and Sunday. Still giving me issues, but I was actually able to run. Here is my week in review:

Monday 11/18/19: Cardio and Barre

ArcTrainer

Tuesday 11/19/19: Cardio

ArcTrainer

Wednesday 11/20/19: Cardio, Upper Body (Chest and Back), and Barre

Elliptical

Upper Body

4 Sets:

Incline Chest Press: 100lb, 120lb, 140lb, 160lb
Pull-Up  Assist: Pull-Up, Dip, Chin-Up, Dip, Neutral Grip: 3100lb, 90lb, 80lb, 70lb
Abs

The first set was 8 reps and sets 2-4 were each 6 reps.

Thursday 11/21/19: Cardio

Elliptical

Friday 11/22/19: Cardio

Elliptical

Treadmill

Saturday 11/23/19: Cardio 

8.5 mile run

Sunday 11/24/19: Cardio

6.5 mile run

Previous Measurements taken 10/27/19:

Weight: 115.5lbs
Neck: 11.75in
Chest: 32.25in
Waist: 26in
Hip: 34.25in
Left Thigh: 19.5in
Right Thigh: 20in
Left Calf: 13in
Right Calf: 13in
Left Bicep: 10in
Right Bicep: 10in
Left Forearm: 9.125in
Right Forearm: 9.125in
Wrist: 6.125in

Body Fat w/tape measurements: 21.64%

Body Fat w/caliper: 17.94%

-Abs: 16mm

-Suprailiac: 18mm

-Tricep: 10mm

-Thigh: 14mm

Average Body Fat: 19.795%

New Measurements taken 11/23/19:

Weight: 115.5lbs
Neck: 11.75in
Chest: 32.25in
Waist: 26.25in
Hip: 34in
Left Thigh: 19.25in
Right Thigh: 20in
Left Calf: 13in
Right Calf: 13in
Left Bicep: 10in
Right Bicep: 10in
Left Forearm: 9in
Right Forearm: 9in
Wrist: 6.125in

Body Fat w/tape measurements: 21.65%

Body Fat w/caliper: 16.69%

-Abs: 15mm

-Suprailiac: 17mm

-Tricep: 9mm

-Thigh: 12mm

Average Body Fat: 19.17%

Scale Body Fat: 22.3%

Average of the 3: 20.21%

I was happy with my measurements. Compared to last month, I pretty much maintained!

Diet:

I ended the no added sugar early! I gave in. I plan on trying it again for two weeks in December. I am going to start it the day after my birthday and then be able to have sugar for Christmas (just not Christmas Eve)! I definitely need to work on my diet more. I am focusing on maintenance, but I need to put more attention into what I am eating. I have not been doing well on berries, whole grains, or leafy greens. I am doing well on limiting butter, cheese, poultry, and beef. I still want to try 1700 calories consistently to see if that is where I maintain or if I need more or less. I keep having days of way over or way under, so I keep balancing out. I just want a more consistent intake so I have a better idea of the number. I still do not plan on focusing on macronutrients. I also plan on taking a break from intermittent fasting. I still will set a time where I stop eating dinner for the night, so I do not snack or overeat. I am hosting Thanksgiving this year, but I am planning on having healthier versions of everything, so we shall see how that goes with everyone! I will take pictures of all that I make!

I am not giving up on abs or on my workouts. I just am not able to run or do as much leg workouts as I want. I should have taken more time off after my marathon. I am really suffering the repercussions now by not giving my body a more adequate recovery period. I can run, but more than 4 miles my knee starts to hurt. I had acupuncture and napropathy today which really help, but I need to incorporate more exercises for my inner thigh and really foam roll and stretch. This week I won't run again, and will try again over the weekend. The moment my knee starts to hurt, I will stop instead of pushing through. I need to be smart that why I can do the longs runs I am yearning to do. I love running and really miss those long and challenging ones. It is hard not being able to lift heavy or run those challenging distances. I really miss it, but I won't be able to do any of that if I do not recover properly.

"We fall. We break. We fail. But then, We rise. We heal. We overcome."-unknown

This quote applies to more than just working out. It can be applied to everyday life. We are capable and can overcome everything. We just need to believe and sometimes we just need a little support to get back up and keep pushing forward. Keep rising lovelies 💖

Until next time,
💖Ari💖