Couch to 5K

I need to work on being more consistent with my blogging. Last night when I was out running I had time to think and blogging is one of the thoughts that went through my head. I was thinking that I need to share with others the experience that I am having with the Couch to 5K running program. Four weeks ago my daughter, Alicia asked me if I wanted to try the Couch to 5K running program. I had heard of it before but really had no idea what it involved. She shared the Cool Running web site with me and I thought, why not. I remember saying to her in the past, while watching a 5K race, that I needed to start running because there were no fat runners.

So four weeks ago I put on my Nike cross trainers, downloaded a C25K app on my Android phone and started the program. The first week wasn't bad at all. Heck, anyone can jog for 60 seconds followed by 90 seconds of walking. Together, Alicia and I completed the first week of the program. We started to involve others and created a private group on Facebook for friends that expressed an interest in the Couch to 5K program. We have been using the group to encourage and motivate each other. Most of us agree that the first two weeks were not bad, but when we reached week three it got a little more difficult. Some people opted to repeat week two because they didn't feel they were ready to tackle week three. I however was determined to keep going. Week three involves three minutes straight of jogging. At first I wasn't sure if I would be able to go three minutes straight without walking but I was determined and made it happen. I felt so proud of myself, after all I am 52 years old and have never been a runner. I am proud to say that I survived week three and I'm almost done with week four which involves three minutes AND five minutes of straight jogging.

Each time I complete a workout I feel stronger. I am determined to complete the 9 week program. My friend Rachel and I have signed up for the Grand Rapids Urban Adventure Race on October 6th. I am training for this race by running and riding my bike. I haven't decided what 5K Race I will run in the fall, but plan to complete the Couch to 5K program and run in at least one 5K Race.

Accountability

Accountability

–noun

1.

the state of being accountable,  liable, or answerable.

I have found that one of the things that keeps me working toward my weight loss goal is accountability. I have an accountability partner, my daughter, Alicia. Together we have been working out and changing our eating habits for the past year. We often workout together and when we are not working out together, we are watching to make sure the other person is getting their daily workout in. Facebook is also another great source for accountability. I started posting over a year ago that I was working out and losing weight. If one day I stopped working out and started to gain back my weight, I would feel like I had failed in front of all of my family and friends.

Another thing that I do to stay accountable is to use my Bodybugg. I first heard of Bodybugg on The Biggest Loser show. All of the contestants wear them on  their upper left arm. Bodybugg is a calorie management system that uses specialized sensors to track calories burned. It also has a built in pedometer for tracking your steps. It keeps accurate daily records of calories consumed vs. burned. At least once a day I use an USB cord to upload the data to a web based program. It shows me how many calories I have burned minute by minute. I then have to input everything that I eat. The web based program already has information about many foods including restaurant foods. If you can't find it in the program you can input the information from food labels.  The trick is to be HONEST about food consumed. To lose weight you need to have a calorie deficit. The program allows you to set up weight loss goals. My first goal was to lose 20 pounds by my wedding. I told the program my target date, starting weight and goal weight. It then told me that I needed to have a 550 calorie deficit each day to reach my goal. This helped me to figure out how many calories I could eat in a day and how much physical activity I needed each day in order to create the deficit. It was funny when I first started to use the Bodybugg, I would upload the data and input my calorie intake, if I hadn't reached my 550 calorie deficit for the day, I would do another workout or go for a walk. With the help of my Bodybugg I was able to reach my goal weight for my wedding. Now I have set a new goal for bikini season!

If you do not have an accountability buddy, I would love to be one for you. Send me an email, sally@homefitness4u.com. Start your journey to better health and fitness today.