Monday to Monday (My Week)

I decided to roll this past week into one post. My other computer is broken because the baby decided to spill some juice on it and just not so easy to type things. So this is my weekly recap all rolled into one post. I have a few milestones reached this week! TUESDAY I ran 11.75 Km! And it felt amazing! Then later that evening I did 2 RPM Classes in a row! Thanks to my friend Joanne for getting me to do it! She does 3 on Tuesday for "Tri-Cycle Tuesday" the crazy gal! Felt great too! I also moved up another level in the Sun-Run Training Clinic! So I am in the "Run Faster" Group now! That was really challenging but felt great! Had a really great week!

MONDAY (Lazy Day):


45min. Free-Weights
45min. Relaxing in the Sauna!

TUESDAY:

90min. 11.75 Km Run (872 Calories) Awesome!! Felt so great!


106min. DOUBLE RPM Class (2 Classes in a Row!) (800 Calories)

WEDNESDAY:

90min. 5.58 Km Run/Walk (428 Calories)

50min. BodyAttack (350 Calories)

65min. Hot Yoga (307 Calories)

THURSDAY:
1Hour BodyPump (209 Calories)
1Hour BodyJam (422 Calories)

FRIDAY:
1Hour BodyCombat (424 Calories)

SATURDAY:
Day Off

SUNDAY (YESTERDAY):

26min. Walk & Bus to Run-Clinic (127 Calories)

67min. 10Km Run (WarmUp/Sprint 5min/Run 3min/Sprint 3min Run 2min X 10/Cool Down)
            (717 Calories)

1Hour BodyCombat (538 Calories)

33min. Fit-Fix Resistance Training (179 Calories)

MONDAY (TODAY):
65min. Hot Yoga (310 Calories)

So that was my little awesome week...another week passed on my little journey of life...

Love UmmKhaled

Running....

I know I have been slacking off (on my blog, but not in life) but, I have been working out everyday and keeping up...just got a little busy and have not been posting. I have been logging it all on SparkPeople though. I have been going to 2 classes a day...had a few days off and am really trying to get more running sessions into my schedule. I have also lost 1 more Pound!

Lately I have really found a loooove of this RUNNING business....

I posted a little about it before, but it all started when my gym buddy Joanne won two entries for the 10Km Vancouver Sun Run along with weekly Training Clinics. She asked me if I would go along with her and I thought, well...that would be something interesting, I would love to try something different, and what a challenge that would be...so I was in! The first training session I was nervous that I would be behind and not in shape enough, but we joined the Turtles to start and it was surprisingly easy....so we did Turtles again the next week...I felt I could move up a group...and when I DID, I KNEW I made the right step...it felt GREAT...I was not tired at all, and even wanted to keep going...so now I am thinking of moving into the fast group from the medium group! I will try it next week and see how it goes. 

When I USED walk around the mountain a lot, I would run for 2-3 telephone poles and walk more...I would only run non-stop when I got to the downhill parts, and I would be out of breath, and my heart and lungs as well as legs where not working with me! I would NEVER even THINK to run up-hill...and had no idea how to pace-myself, so I was going into this with THAT mentality...but then when I was running THIS time...I noticed my heart, lungs AND legs were loving this...I felt like I did not even have to stop or rest. I know this is because of all those LesMills classes I have been so dedicated to...my sports-inspired BodyAttack, my heart-conditioning RPM, strength-building BodyPump, my BodyCombat, BodyJam, as well as ZUMBA and occasional Hot Yoga. They all helped me conditional myself for this...nothing like conditioning your heart, lungs, mind and body to go out and enjoy a run, never wanting it to end.

At first I was not doing my homework runs on my own time, because I thought I go to the gym enough so why would I do that lol...but once I STARTED doing them, I have been trying to fit them in any time I get the chance because even though the weather is cold, the feeling I get when I am out there is like nothing else, and I crave that feeling. The most wonderful feeling...out there in nature, running on the mountain...breathing in the chilly air...and at the same time, nice and warm from such an awesome workout and the sunshine shining down on you...all you hear are the rocks under your feet and the occasional bus, car or airplane. Ahhhh nothing more relaxing....

I have been running 4.89-6.16Km so far. I put the baby for a nap and off I go. I walk for a minute or so and then run the whole time at different paces, navigating my way through different routes up here on the mountain and lots of little hills and bigger hills...to challenge myself on the route and I just keep on running. If you have never tried it...start small in intervals of walking and running and work your way up...it really is an amazing experience and a really nice thing to do for YOURSELF! 

I love this quote:

Well off I go to clean my house...

UmmKhaled

Happy Birthday to me....Happy Birthday to meeee....

Whatever with the Past has Gone....

What a nice saying on your Birthday...so true...and I hope this is a great year for my family, and loved ones! This one is especially for my Twin Sister Shannon! I love you Shannie!

Today I woke up had so many lovely Birthday messages online. My friend Lisa was the first to say Happy Birthday to me this morning...Thanks Lisa. I talked to my Mom for a while this morning which was nice. My twin sister Shannie called too. My husband was off to work early in the morning, but came home really early today, after I got the baby sleeping for his afternoon nap I had a little relaxing me time. I got some warm clothes on and my Vibram Komodo Five Fingers Shoes with the socks, and headed out the door for my "Sun Run Homework Training". I did a brisk warm up walk for 5 minutes and then ran for the full 28 remaining minutes. I could have kept running and running...I was having a really great time, but my TOES were cold as I ran by the house... so I ended it lol! But I felt so free and amazing...my lungs and heart were in great condition and I never felt like slowing down!

AWESOME FEELING!!

After a little while of warming up...I bundled up the kids and we walked to get Khaled at school. SO that was a really enjoyable walk too. Later on I headed down to the "GoodLife" for ZUMBA! and BodyPump...taught by our lovely Nathalie! Had a great time with all the girls! Joanne gave me a really cute red "GoodLife" T-Shirt (I am wearing it now and loving it! So cool!!) and some lotion! Thanks Joanne! Elly had lots of hugs for me...awwww! I felt so special and had a great time! Joanne had on her new Vibram Komodos too and Elly had hers all ordered! :)

When I came home my hubby had a yummy cake which I indulged in, so good going down but then I felt like crap lol...anyways I have to get off to bed...I am tired!!


WEDNESDAY WORKOUTS:

33min. "SUN RUN Homework Run" 5minWalk/28min Run  (276 Calories)
27min. Walk to school & Back with kids (96 Calories)
--------------BREAK-----------
1Hour ZUMBA! (381 Calories)
1Hour BodyPump (289 Calories)

So I am off to bed...love...UmmKhaled

Monday & Tuesday Workouts...

Monday: I had my new Vibram Komodo Sport Shoes, and I wore them to do some Weights but I did not wear them to BodyAttack because I have to get used to them and slowly build up to those classes while wearing them. Have to ease into strengthening my feet muscles. Anyways I love them a lot and I am so happy I have them!!!

MONDAY WORKOUTS:

16min. Weight Lifting Before Class (69 Calories)
1Hour BodyAttack (518 Calories)

Tuesday/Today: So now for today...well my husband was off today and the kids woke in the morning while I was getting Khaled off to school, so I thought what a great opportunity to get to the gym! I hopped off with my Vibram Komodos on :) and did ZUMBA! With the awesome new instructor (have to get her name) SUCH a great time in her classes...she is a great dancer, fun, very cute and entertaining, lots of energy and just an amazing instructor! Clarissa and Cheryl were there so it was fun! Then I did BodyPump with Ari, and as I said before her classes are really AWESOME too! Elly and Lydia joined in, and it was great to see Angela and Gloria! And how sweet of Gloria noticing I lost weight...Thanks Gloria! So over-all great morning! Felt great and the shoes worked out for BOTH the classes :) Went grocery shopping...came home...walked to get Khaled at school...then Khaled and I made a YUMMY Lasagna....got ready and headed back to the gym for Romain's WONDERFUL RPM and BodyCombat Class! Great day!!


TUESDAY WORKOUTS: 

1Hour ZUMBA! (450 Calories)
1Hour BodyPump (470 Calories)

---------BREAK-----------
30 min. Walk to school and Back (90 Calories)
---------BREAK-----------

55min. RPM (445 Calories)
1Hour BodyCombat(525 Calories)

So that is how I started my week :) ALSO, remember I lost my Body Compositions? Well the Personal Trainer FOUND IT!!! My first one!! She will give it to me and I will update ASAP!!

Love UmmKhaled

Back to Hot Yoga and it felt so nice...

Today I was planning on going to BodyPump and then BodyJam. I wasn't really feeling like doing Pump again since I did it yesterday, and it is not recommended to do it two days in a row. I was thinking maybe I will go relax in the Sauna for my other hour, then I was thinking to go do weights...then I was like, well maybe I will do BodyFlow...decisions, decisions! But then my little light bulb up there in my head went on as I remembered that HOT YOGA with Linda is immedietly following BodyJam! So with my little lavender yoga mat (which was collecting dust for a while) in tow and my matching LuLu Yoga Towel...I set off with my mind made up...

BodyJam was sooo fun with Romain, as usual, and a second instructor up there on the stage (I do not know her name yet, but had her for Zumba before, and she is "da- bomb" awesome too!) I enjoyed Elly & Joanne's company and we had a few laughs! That is why these classes are so enjoyable, it is the people all around you just having FUN! I left the class during the cool down and ran off to make it for Hot Yoga...

There was Linda (Elly & My favorite Hot Yoga instructor), greeting us at the door with her warm, welcoming smile! She was so sweet commenting on my weightloss...Thank you Linda! You are so kind. I really didn't realize how much I missed Hot Yoga over the last almost 2 months. Time flies! It was a great class, Linda threw in some new things to keep it challenging, and I was surprised that my foot on my right side could sit above my knee in one of the positions! That was a first...left side did for a few seconds, but it was slipping. But that was a first for me! I have to incorporate it back into my schedule and I think I will do it after Jam every Thursday from now on! So happy I will have it back on my schedule because it is really nice and relaxing! It is like a warm escape on these chilly days. Helps a lot with flexibility because my lower back was so stiff tonight, hehehe so I guess that is a sign to get back too!

O.K. So Elly...I am back to Hot Yoga...it is a date...Me, You, Linda, ohhh and Annette too when she gets back... EVERY Thursday night @7:30pm! And even an added BONUS...Joanne you are joining us in case you didn't know that!

THURSDAY WORKOUTS:
55min. BodyJam (381 Calories)
76min. Hot Yoga (331 Calories)

Well off to enjoy some TV before bed :)

Love Kasey UmmKhaled

Thanks Elly...

Awwww my little gym buddy Elly brought me back a beautiful gift from her trip to Mexico! It is a beautiful little decorative bowl and it is so shiny! I will take a picture and post it. I was so touched that she thought of me, while she was away enjoying the sun and the beach...and also, her little daughter Becca thought of Hessah and got her a little gift too that she chose on her own! Those two little girls love each other and they are so cute together! They love "Ba-Torton's" (aka Tim Hortons) they like to go "all together" and sit and have donuts! Awww little girls are so sweet!

This is for all my little friends...love you girls!

The gym suuuure was lonely without Elly, you could feel it...now that she is back it feels complete. Her smile and personality light up the gym and everyone knows her just by Elly :) Thanks my friend! 2011 is going to be our year to shine and look amazing! InshaAllah (God Willing)

At the gym today, I was so happy that Charissa and Joanne saved me a seat at the front in Romain's class, because it was an AWESOME RPM class as usual, this was my 3rd time doing the New Release and I like it! Elly & I missed the last 10 mins of BodyCombat because the class started late and then the childcare closed right at 8:30pm. The New Release is TOUGH! I mean the leg track is just unbelievable! This was my 3rd time doing the BodyCombat release.

I didn't mention, but we have an amazing new RPM instructor named Ari, she is loved by all the members, I wonder if she even knows how many people have said "She's the BEST!" so much energy and just a great instructor! Another nice thing is that you always see her actually participating in the other classes, and that is always nice to see. Tuesday is our "Double-Romain Night" and his classes are really top-notch and hard to skip! I do miss going to Duff's extended class on Monday's, because I was doing the BodyAttack class with his wife Nathalie for a while, and then I showed up last night and he was not teaching the extended class anymore :( I am gonna ask him WHAT'S UP? :P

TODAY'S WORKOUTS:

53min. RPM (494 Calories)
53min. BodyCombat (495 Calories)
93min. Walk to school, to eat at Subway and then back home (Enter cals later)

So that was my day....I had a nice little day but I did eat waaaaaaaaaaay too many goodies and hope to redeem myself for the rest of the week!! :)

Loooove Kasey

10km VANCOUVER SUN RUN...and Me????

I am proud to announce that on April 17, 2011 I will be participating in the famous "10 km Vancouver Sun Run" thanks to one of my lovely gym buddies Joanne!

Although I am nervous because I have never ran for any length of time (except for many years ago when I was in the Canadian Army Reserves, and I must add I kind of had a running phobia back then lol... *something about being scared to "fall-out" but it was more of a FORCED TO RUN thing rather than doing it FOR FUN...kind of cause that lol*

So my friend Joanne WON entry packages and FREE TRAINING once a week for Her and a Guest and she asked meee to be her Guest...Awww I am very touched that she chose me... and I would actually never have done anything like this anytime soon on my own, but this is the perfect way to challenge myself, and this is the PERFECT OPPORTUNITY to get a photo of myself with a # on my Chest LOL! You know, the cool running pictures many of you runners have! Sooooo gonna have one now ;)

So...all signed up and now what??!!?? Well, we start our Weekly Training TOMORROW Morning @8:30am! Great place too as it is sooo close to our BELOVED GYM! It is only about a block away, so once we are finished the training we can hop over to the gym...warm up in the Sauna, and then get a BodyCombat class in...how awesome is that? Pretty Awesome!

I have to go and get a good running jacket, a warm head band and maybe some new runners, because we will be training outside for the run, so I need to have some nice clean, dry sneakers for the gym, and I don't want to use the same ones as it is wet and chilly here in Vancouver, British Columbia!

So every Sunday from NOW until APRIL 17th, I am going to commit myself to this goal right next to my gym buddy Joanne...I am nervous and I hope I can do it! I think my heart and lungs are well conditioned because I do a lot of Cardio Classes....

Any of you runners, please give me all the advice you think will help me...I am a first-timer and I need all the tips I can get!

The count-down begins...

Love...
UmmKhaled