30-Day Ab Challenge, Week 2

Sorry I was MIA yesterday. I wasn't feeling very well, so I left work early and ended up taking a nap. When I woke up I made dinner, and spent some time with the Hubs before I headed back to bed. But now the mystery of the carb-bingeing and the bloating (along with back-pain) is solved. Duh, if I would have checked my calendar sooner- the only problem is now that I'm off the pill, I don't know when to expect anything. But whatever...

Back to the Ab Challenge update. To re-cap Week 1, I was consistent and did 3 workouts last week- Mon, Wed and Fri mornings. The first two were basic crunch workouts and Friday morning I did part of an ab video that I totally forgot I have (Shape Your Abs - I was originally going to link to where you can buy the video, but apparently they have it available online now for FREE; I did the Classic Ab moves). It was about 5 minutes, but I could really feel it. However, I haven't had any lingering soreness, so I think I need to step it up this week. Yesterday I did a quick crunch workout before I went out to run. I did have a better run than Saturday, but I felt really sluggish. Problem 1- for some reason I thought it was going to be cooler than it was outside, so I put on pants. When I actually opened the door, it was pretty warm, and once I was running, I heated up and was soon too warm. Plus I was in such a hurry to get out the door, that I forgot to eat breakfast first (Problem 2).

This morning I made sure to eat first, and I wore shorts, but I still felt really sluggish. The only thing I can chalk it up to (other than a week off of running) is that I am not hydrated well enough. With my new work schedule, I am struggling to drink enough water during the day (when I get to work, I still feel waterlogged from drinking before/during/after my workout and before I know it, it's past lunch already). So I've tried to drink more today, to see if it helps with tomorrow's run. Although I am trying to take it easy with my running, due to my knee being tenuous (at best), I am getting nervous, because I am supposed to do the Nike+ virtual 10k this Sunday. Then the following Saturday I am supposed to do another 10k, and another one on Sept 13. I can barely power through 3.5 miles, how am I supposed to do 6? I am hanging on by the hair on my chinny-chin-chin to my 75 mile goal this month, but I think I'll make it. Hopefully if I get my hydration figured out, and get some new shoes, I'll be golden for my upcoming 10k's.

Back to abs, I've been receiving newsletters from eDiets.com for a long time now. I've never subscribed to any of their diets (although I've considered it a few times), but I love their free newsletters, and they have good, reliable info. Well, I came across an article called "Pro Tips for a Tight, Flat Tummy". The basis is that you have to focus on more than just ab exercises to achieve a flat stomach, and it gives 8 points which outline the formula. Those 8 points are:

1- nutrition (control blood-sugar by eating frequent small meals)

2- ratios (of macronutrients- carbs, protein and fat)

3- timing (eating throughout the day to prevent fat storage)

4- calories (figure out the number of calories to maintain weight)

5- slight caloric deficit (taking in fewer than you burn)

6- consistency (be good six days a week, but have one day to allow yourself a treat)

7- weight train (burn extra calories by building muscle)

8- cardiovascular exercise (increase intensity twice a week)

For those of you who have joined the Ab Challenge, along with committing to work your abs three times a week, the above tips will help you to get better results. After only one week, I can tell that my core is stronger, and my posture is slightly better. And strangely enough, I can already see a little bit of definition along the sides of the upper-most part of my abs (similar to the honeymoon picture). How is everyone else doing so far? I'll be checking up on you, and remember, only 3 more weeks until you have to post your pictures or measurements. And to anyone who hasn't joined who wants to, feel free to jump in. You can hop on the Ab bandwagon at any time.

So, for my final thoughts, allow me to wax philosophical (or astrological or something like that). Today MizFit posted about seeking opportunities to stretch ourselves, and not to become complacent. She challenged us to try something that scares us, and to think twice about turning something down because of fear. I am certainly guilty of this. I am happy to ride the wave of complacency, not wanting to rock the boat. I have a long track record of not finishing things, and/or not following through. I'm getting better, but I still have work to do. A couple of weeks ago, this is what my horoscope said:

...there is also confusion within yourself about what you truly stand for. The week ahead offers you many opportunities to make the kind of choices that could change your life for the better. It means making time to think about your heart's desires. Sometimes you have the tendency to sabotage your best intentions, and this is a habit you need to break away from. When you are positive and strong, nothing can stop you from fulfilling your dreams. Don't let yourself down.

Whoah! That's some heavy stuff, and it really struck home. I've been thinking about it ever since, so when MizFit wrote her post today, I really had to stop and think. How am I sabotaging my best intentions, and what are my heart's desires? What opportunities am I avoiding because I'm afraid? I don't really have the answers yet, but I am going to work on being positive and strong.

I hope everyone else is doing well with the Ab Challenge (and whatever other challenges you may be working on right now, official or not). If you have questions or suggestions regarding the challenge (or anything else, really) please let me know. And Rebecca, if you're out there, and still doing the challenge, let me know- do you have your blog up yet?