OK, I've tried to be patient about the numbers on the scale hovering around 167 for two weeks. I'm trying focus on the positive instead of obsessing about the numbers. I've lost 57 pounds. I've gone from size 18 jeans to size 10 and size 1X or 2X tops to medium tops. That's huge! But I am not satisfied with that. I really do want to lose 17 more pounds. Preferably in this decade, thank you very much. What's a girl gotta do, anyway?
I mentioned to my trainer this morning that I am getting a little frustrated with the fact that I haven't lost any weight in the last couple of weeks. He said that our bodies can get used to the routines and we need to shake it up. I said I didn't know how much more variety I could put into my workouts. I already run, bike, swim, do cardio machines, and lift weights. On top of that, my weight lifting routine changes every week. He said I could do sprint or hill training on my running days. Ugh, he sounds like my sister. Oh yeah, and I can do speed and hill training when I bike, too. *Heavy Sigh* I really did sigh as I wrote that. This whole training thing is not for the faint of heart. Just as it all seems doable, you've got to up your game. What's up with that?
I worked harder yesterday than I had on previous cardio days. (By cardio days I am referring to the one day a week that I work out on the stair master/row machine/elliptical). Instead of doing 100 floors in 24 minutes at level 7 on the stair master I did 112 floors on level 8 in 24 minutes. I also kicked up an intensity level on the rowing machine. By the time I got to the elliptical I was pretty much toast, so I kept the elliptical on level 7 for my 2500 strides. I've also re-implemented my evening exercise routine this week, after giving it a rest last week, so that feels good. Now I guess I need to seriously consider adding some sprint and hill training into my running and cycling days.
It's tempting to cut calories to lose weight, though when I compare what I am eating to what I am burning I know I am not eating too much. I have decided to start taking vitamins. I am really bad at remembering to take them. Maybe I should record my vitamins in my blog and that will help. This morning I took a One-a-Day multivitamin for women, a Super B-complex vitamin (150mg C, 100mg Thiamin, 20mg Riboflavin, 25mg Niacin, 2mg B6, 400mcg folic acid, 15mcg B12, 30mcg Biotin, 5.5mg Pantothenic Acit), a vitamin D3-5000 I.U. and 1200mg Calcium. I took the multivitamin because it's a multivitamin, seems like a good idea. I started taking vitamin Bs a long time ago when I switched to a primarily vegetarian diet because I read that it is hard to get enough of the Bs without eating meat. At a physical a few years ago I learned that I had a vitamin D deficiency (me and 35% of the US population, apparently) and I took a prescription vitamin D for a while and then switched to over-the-counter. And it seems like if I am taking vitamin D anyway, I might as well take a calcium.
My vitamin taking has always been sporadic. It's been over a year since I've tried to take vitamins on a regular basis. I guess I don't really believe they make a difference, but every now and then I think, "Well, they can't hurt." I've never read anything that made me a believer in vitamins. I also don't like the fact that I really don't know what's in them. The regulation on vitamins is pretty loose. If anyone has any good articles on vitamins or has any other information to share that you think might be helpful, please feel free to share it.
The Vitamin D is probably the most important of all of them, since I have a history of having a deficiency. It turns out that a Vitamin D deficiency and being overweight are often linked together. It is harder to burn fat if you have a Vitamin D deficiency and Vitamin D is stored in fat cells. So it's a vicious circle, if you're fat the fat cells suck the Vitamin D out of your blood stream, having too little Vitamin D available makes it easier to store fat, and that extra fat sucks up more Vitamin D. At least that's the way I understood it when I read about it a few years ago. Perhaps I need to do more vitamin research. For now, I will try to remember to take the 4 vitamins I mentioned above and see if it helps. It can't hurt, right? At least I hope not.
This morning's weight: 167.0
Yesterday's calories: 1587
Yesterday evening's exercise: 30 minute swim, 42 laps
This morning's exercise: Strength training as follows:
---This week's strength training routing is a circuit, with 15 seconds rest between each exercise. Repeat the following circuit 4 times:
------30 seconds of squats holding 16lb dyna ball
------30 seconds of mountain climbers with hands on 16lb dyna ball
------30 seconds of renegade rows 1st and 3rd round (push-up position with hands on 7.5lb dumbbells, pull up arm to side doing a row, alternating arms)
------------for 2nd and 4th rounds do 30 seconds of burpees holding the 7.5lb dumbbells in each hand
------30 seconds of split kicks, holding 7.5lb dumbbells in each hand. Start with right foot front and left foot back, jump up, switching to left foot front and right foot back while doing shoulder press with 7.5lb weights
------45 second plank
------30 seconds of box jumps. Stand in front of low stool (about 1 foot high) with feet together. Spring up onto the stool, landing lightly.
------30 second kettle swings with 20lb kettle ball 1st and 3rd rounds
------------for 2nd and 4th rounds do 30 seconds ball slams with 10lb ball
------30 seconds of jumping jacks
------30 seconds of lunges with bicep curls, using 7.5lb dumbbells.
After completing the circuit 4 times, do each of the following once:
------20 leg lifts, with a 20 second hold on last lift
------20 side crunches on each side.
Yep, it was plenty difficult, today!!
Wednesday, October 17, 2012
Tuesday, October 16, 2012
10/16/2012: What is Normal, Anyway?
It seems like sooner or later things will have to, "Get back to normal," but I am not sure what that means anymore. There's always something going on around here, that's a fact. Drew heads out today around noon and then it will be just the three of us again for a couple of weeks. After that I go back to China for a week while Jack goes to Utah to visit the kids and grandchildren. It looks like November and December will be relatively quiet months for us; unless someone has a surprise up their sleeve it'll be just Jack and me for Thanksgiving. Carla leaves for her winter job mid-November and as far as we know we won't be having any other visitors until Steven, Elizabeth, and Ellia come to visit for Christmas. Jack and I are both really looking forward to their visit and are glad that we will get to spend some time with our newest family members.
Last night we had dinner at home with Carla and Drew and I ate too much. Not a lot too much, but too much just the same. We had spaghetti, garlic bread and a salad. The biggest mistake was eating some garlic bread and taking a larger helping of pasta than I normally do. Again, it wasn't a huge amount of food, I wasn't full when I was done eating, but I did see it on the scale this morning. In addition to eating more than normal, we ate later than normal. I really do need to keep my evening meals small and eat them early.
It's interesting that I like my job as much as I do, considering how stressful it is. I was very calm and peaceful when I left for work yesterday morning and by noon I was completely stressed out. The stress is caused by the fact that I am working on things that are very significant and very important to the company and yet they are things that I have never done before. I am soliciting help from sources that I am confident are dependable but it is brand new territory for me and it makes me anxious. On the other hand, it is exciting and new and different and I am learning something every day. It will be nice when the really new and really hard stuff is behind me so that I don't get so stressed on a regular basis. Until then, I need to rely on my calorie counting to limit my food intake. I am sure the stress from yesterday's work combined with a table full of food and company were just the wrong combination last night. Ah well...there is always tomorrow.
This morning's weight: 167.4
This morning's exercise: 112 floors on the stairmaster (24 minutes, level 8), 1500 minutes on the rowing machine (8 minutes, also up one level of difficulty), 2500 strides on the elliptical (22 minutes, level 7), 10 minutes of ab work (planks, crunches, leg lifts, sit-ups, etc...).
Yesterday evening's exercise: 30 minute, 2 mile walk with Jack. Lovely!!
Yesterdays calories consumed: 1758 (damned bread and pasta!!)
I plan on swimming this evening. I like the routine of exercising hard in the mornings for an hour and doing a half hour of lighter exercise in the evening. That little bit of exercise in the evening refreshes me and calms me down. It is the perfect antidote for wiping out the stress from my work day. Swimming is particularly calming for me. It's good medicine!!
Last night we had dinner at home with Carla and Drew and I ate too much. Not a lot too much, but too much just the same. We had spaghetti, garlic bread and a salad. The biggest mistake was eating some garlic bread and taking a larger helping of pasta than I normally do. Again, it wasn't a huge amount of food, I wasn't full when I was done eating, but I did see it on the scale this morning. In addition to eating more than normal, we ate later than normal. I really do need to keep my evening meals small and eat them early.
It's interesting that I like my job as much as I do, considering how stressful it is. I was very calm and peaceful when I left for work yesterday morning and by noon I was completely stressed out. The stress is caused by the fact that I am working on things that are very significant and very important to the company and yet they are things that I have never done before. I am soliciting help from sources that I am confident are dependable but it is brand new territory for me and it makes me anxious. On the other hand, it is exciting and new and different and I am learning something every day. It will be nice when the really new and really hard stuff is behind me so that I don't get so stressed on a regular basis. Until then, I need to rely on my calorie counting to limit my food intake. I am sure the stress from yesterday's work combined with a table full of food and company were just the wrong combination last night. Ah well...there is always tomorrow.
This morning's weight: 167.4
This morning's exercise: 112 floors on the stairmaster (24 minutes, level 8), 1500 minutes on the rowing machine (8 minutes, also up one level of difficulty), 2500 strides on the elliptical (22 minutes, level 7), 10 minutes of ab work (planks, crunches, leg lifts, sit-ups, etc...).
Yesterday evening's exercise: 30 minute, 2 mile walk with Jack. Lovely!!
Yesterdays calories consumed: 1758 (damned bread and pasta!!)
I plan on swimming this evening. I like the routine of exercising hard in the mornings for an hour and doing a half hour of lighter exercise in the evening. That little bit of exercise in the evening refreshes me and calms me down. It is the perfect antidote for wiping out the stress from my work day. Swimming is particularly calming for me. It's good medicine!!
Monday, October 15, 2012
10/15/2012: Feeling Good Again
Morning weight: 166.4
Saturday's exercise: 20 mile bike ride
Sunday's exercise: 6.4 mile run
This morning's exercise: Strength training (same routine as last Wednesday)
Saturday's calories: 1520
Sunday's calories: 1590
After a pretty relaxing weekend I am feeling normal again. The blahs seem to have passed and I don't feel nearly as stressed out as I did last week. I plan to get back to my 15 - 30 minutes of evening exercise this week, in addition to my morning exercise, though Drew, Carla's boyfriend, is here for one more evening. Perhaps today's evening exercise will be a walk, but tomorrow I want to get to the pool. It has been over a week since I've gone swimming. It feels good to feel good again!
It also feels good to see the scale moving in the right direction again. It seems like it spent about a week hovering around 168 after it dipped into the 166s last weekend. After initially feeling like I had suffered a set-back I was able to just acknowledge what the scale said and keep doing what I've been doing and what's been working for the last 33 weeks. I knew sooner or later the scale would reflect the work I'm still doing. I guess I am a little anxious to reach another milestone...when I get to 164 I will have lost 60 pounds. Wow!! On the other hand, it doesn't seem to work to focus on one particular goal. Somehow or the other it's like a watched pot that doesn't boil. When I am super focused on reaching a particular weight on a particular day it always seems as if I just miss it. So while I am looking forward to getting to 164 to reach that 60lb milestone and then getting to 159.8 and being in the 150s, I am going to do my best not to feel a sense of urgency to get there. I just need to keep exercising and eating right and when I get there, I'll get there.
We've enjoyed meeting Drew and have a had nice visit, though Carla has kept him busy visiting her friends in Lawrence and Olathe. We got to visit with him for about an hour on Saturday evening before they headed to Lawrence for the night. They got home on Sunday morning shortly before we had to head out to Eggct to have breakfast with Carla's dad's family. After breakfast Jack and I took Drew and Carla bowling, which was a lot of fun even if Drew did beat me the second and third games after tying the first game. It's been good to get an opportunity to get to know Drew a little bit, though we are looking forward to spending more time with him in the future and getting to know him better. Here's a photo of the young couple. Aren't they adorable? There is no doubt that they appear to be very happy and comfortable together. I'm happy for both of them!
Saturday's exercise: 20 mile bike ride
Sunday's exercise: 6.4 mile run
This morning's exercise: Strength training (same routine as last Wednesday)
Saturday's calories: 1520
Sunday's calories: 1590
After a pretty relaxing weekend I am feeling normal again. The blahs seem to have passed and I don't feel nearly as stressed out as I did last week. I plan to get back to my 15 - 30 minutes of evening exercise this week, in addition to my morning exercise, though Drew, Carla's boyfriend, is here for one more evening. Perhaps today's evening exercise will be a walk, but tomorrow I want to get to the pool. It has been over a week since I've gone swimming. It feels good to feel good again!
It also feels good to see the scale moving in the right direction again. It seems like it spent about a week hovering around 168 after it dipped into the 166s last weekend. After initially feeling like I had suffered a set-back I was able to just acknowledge what the scale said and keep doing what I've been doing and what's been working for the last 33 weeks. I knew sooner or later the scale would reflect the work I'm still doing. I guess I am a little anxious to reach another milestone...when I get to 164 I will have lost 60 pounds. Wow!! On the other hand, it doesn't seem to work to focus on one particular goal. Somehow or the other it's like a watched pot that doesn't boil. When I am super focused on reaching a particular weight on a particular day it always seems as if I just miss it. So while I am looking forward to getting to 164 to reach that 60lb milestone and then getting to 159.8 and being in the 150s, I am going to do my best not to feel a sense of urgency to get there. I just need to keep exercising and eating right and when I get there, I'll get there.
We've enjoyed meeting Drew and have a had nice visit, though Carla has kept him busy visiting her friends in Lawrence and Olathe. We got to visit with him for about an hour on Saturday evening before they headed to Lawrence for the night. They got home on Sunday morning shortly before we had to head out to Eggct to have breakfast with Carla's dad's family. After breakfast Jack and I took Drew and Carla bowling, which was a lot of fun even if Drew did beat me the second and third games after tying the first game. It's been good to get an opportunity to get to know Drew a little bit, though we are looking forward to spending more time with him in the future and getting to know him better. Here's a photo of the young couple. Aren't they adorable? There is no doubt that they appear to be very happy and comfortable together. I'm happy for both of them!
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| Carla and Drew, October 14, 2012 |
Saturday, October 13, 2012
10/13/12: Week 33 Photo - Did a Little Shopping
 |
| Week 33 Photo: 56.8 Pounds Lost |
I went shopping for a few clothes today and I bought size 10 straight leg Levis and medium tops, modeled by yours truly in the photo above. When I started this program 33 weeks ago I was wearing size 18 jeans and 1X or 2X tops. It felt great today to be trying on size 10 jeans. We picked up several pairs and I said to Jack, "These look really small." Intellectually I thought 10s would fit, but when I picked them up and looked at them I thought, "No way..." But they did fit. All of them. I admit that the pair I am wearing here is a little snug, but it won't be long before these are loose, too.
I didn't really think I was going to buy more clothes until I reached goal, but it was getting frustrating not having anything in my closet that fit. I only bought a few basic items that I will wear over and over again until I am ready to shop for a whole new wardrobe at the end of the year. I'm looking forward to that!!
Friday, October 12, 2012
10/12/12: Time is Flying By!!
It's October 12th already!! This year is going to be gone in a blip. It's funny how once summer is over it feels like the rest of the year just takes a blink of an eye. Of course, once winter sets in and January is here, the first three months of next year will take forever to get through. There is a lot to get done at Castle Creations before year end. That is definitely part of the stress that I am feeling right now. It's going to be a rough several months.
Morning weight: 167.4
Exercise: 2nd rest day (It feels odd, but good, to be resting. I feel better this morning, but that might be because the O's won last night!! If they win one more, it will be the Orioles against the Tigers. I see some betting going on between my sister and brother!!)
Yesterday's calories: 1495
Carla's boyfriend, Drew, will be here tomorrow evening. Jack and I are looking forward to meeting him. Carla's never been this excited about bringing a boy home before. It should be interesting! I am becoming quite curious about meeting this young man. He must be something special to have Carla this excited!!
That's it for news. Have a beautiful day!!
Morning weight: 167.4
Exercise: 2nd rest day (It feels odd, but good, to be resting. I feel better this morning, but that might be because the O's won last night!! If they win one more, it will be the Orioles against the Tigers. I see some betting going on between my sister and brother!!)
Yesterday's calories: 1495
Carla's boyfriend, Drew, will be here tomorrow evening. Jack and I are looking forward to meeting him. Carla's never been this excited about bringing a boy home before. It should be interesting! I am becoming quite curious about meeting this young man. He must be something special to have Carla this excited!!
That's it for news. Have a beautiful day!!
Thursday, October 11, 2012
10/11/12: Not Much to Say Today
The problem with blogging everyday is that sometimes you just don't have much to say...like today. But it is helpful for me to check in on a daily basis, so I do. August's 30 day plan got me into that habit and it looks like it stuck.
Morning weight: 168.0. - at least I'm consistent!
Yesterday's calories: 1515
Exercise: I am taking my break. I am not exercising today or tomorrow to give my body a chance to rest and recuperate.
Yesterday, with my new trainer, we did the following exercises:
--2 sets of step-ups onto knee high stool with 15lb dumbbells in each hand. Each set was 16 reps, alternating legs.
--2 sets of push-ups with hands resting on the bosu (that's the half round ball with the platform on one side). Each set was 12 pushups. I did the first eight of each set from my toes! For The remainder of each set I lowered myself on my toes and got on my knees to push back up.
--3 sets seated cable rows, 12 each set, 30lbs. This was with a cable machine. I walked backward from the machine holding the cable handles, then lowered into a squat position, held the squat position and did cable pulls from there.
--2 sets of kettle ball swings with 20lb kettle ball. 15 reps each
--2 sets of angled lunges to biceps curls, 12 lb dumbbells in each hand, 10 reps each leg per set.
--2 sets of dumbbell kickbacks, 5lb weights in each hand. This is a tricep exercise.
I'm still tired and blah. Mostly I am feeling a little too stressed. There is a lot to do at my new job and it feels like a mountain that needs to be climbed with no guide or map on how to get there. I know what I need to do. I need to go in every day and get done what I can get done, then go home and rest, and go back the next day and do some more. Eventually it will work itself out. It just takes time, but it is stressful to me when I don't have the answers. I think that is weighing on me and will weigh on me for a while. Huh, isn't that interesting? The expression, "Weighs on me," is how we describe the feeling of stress and it really does make me weigh more.
This is another first, by the way, transitioning through this new job stress without over eating and giving up on my exercise. It's interesting that the stress alone, without changing anything else, has caused me to be a little heavier. To me, it is a vivid reminder that too much stress isn't good for us. I'll work through this...it's just going to take a year or so. It's a good thing I'm taking care of myself!
Have a great day!
- Posted using BlogPress from my iPad
Morning weight: 168.0. - at least I'm consistent!
Yesterday's calories: 1515
Exercise: I am taking my break. I am not exercising today or tomorrow to give my body a chance to rest and recuperate.
Yesterday, with my new trainer, we did the following exercises:
--2 sets of step-ups onto knee high stool with 15lb dumbbells in each hand. Each set was 16 reps, alternating legs.
--2 sets of push-ups with hands resting on the bosu (that's the half round ball with the platform on one side). Each set was 12 pushups. I did the first eight of each set from my toes! For The remainder of each set I lowered myself on my toes and got on my knees to push back up.
--3 sets seated cable rows, 12 each set, 30lbs. This was with a cable machine. I walked backward from the machine holding the cable handles, then lowered into a squat position, held the squat position and did cable pulls from there.
--2 sets of kettle ball swings with 20lb kettle ball. 15 reps each
--2 sets of angled lunges to biceps curls, 12 lb dumbbells in each hand, 10 reps each leg per set.
--2 sets of dumbbell kickbacks, 5lb weights in each hand. This is a tricep exercise.
I'm still tired and blah. Mostly I am feeling a little too stressed. There is a lot to do at my new job and it feels like a mountain that needs to be climbed with no guide or map on how to get there. I know what I need to do. I need to go in every day and get done what I can get done, then go home and rest, and go back the next day and do some more. Eventually it will work itself out. It just takes time, but it is stressful to me when I don't have the answers. I think that is weighing on me and will weigh on me for a while. Huh, isn't that interesting? The expression, "Weighs on me," is how we describe the feeling of stress and it really does make me weigh more.
This is another first, by the way, transitioning through this new job stress without over eating and giving up on my exercise. It's interesting that the stress alone, without changing anything else, has caused me to be a little heavier. To me, it is a vivid reminder that too much stress isn't good for us. I'll work through this...it's just going to take a year or so. It's a good thing I'm taking care of myself!
Have a great day!
- Posted using BlogPress from my iPad
Wednesday, October 10, 2012
10/10/2012
Morning weight: 168.0
This morning's exercise: Strength training with new trainer
Yesterday's calories: 1565
Yesterday's post was about burnout and being frustrated with the numbers on the scale. I appreciate the support I received, encouraging me to remember that the scale does not reflect all of the changes that are occurring within my body. I know that, intellectually, but it is easy to let the scale rule my world, emotionally.
Also, I am accepting the fact that my body needs a two day rest and I am taking tomorrow and Friday off from exercise. It seems counter intuitive to do that the same week that I have gained a little weight, but when I was talking to my new trainer today I reminded myself that my real goals are very long term. Sure, I have short term goals or benchmarks. I want to weigh 150lbs by the end of the year and I want to complete a triathlon this summer. I will set other fitness goals for 2013 like being able to do a dozen push-ups and one pull-up and lowering my body fat %. But my real goal, the real reason I am doing this, is because I want to be able to climb mountains and go on awesome hikes in my 80s and 90s. I want to age well. I want to be fit and athletic throughout my 70s, 80s, 90s, and beyond. I believe that I will have an awesome quality of life going into my chronological old age if I take the time and make the effort to get strong and healthy now. This is a commitment for life. I need to be reasonable and not do stupid things that will increase the risk of hurting myself. I am taking a rest.
My weight trend is important to me and I will reach my goal of 150 pounds and I firmly believe I will reach it by year end. But daily fluctuations in my weight cannot rule my world and I will do everything I can not to let weight fluctuations discourage me and affect my mood. I am thrilled with the progress I have made and continue to make. I sincerely appreciate all of your support!!
This morning's exercise: Strength training with new trainer
Yesterday's calories: 1565
Yesterday's post was about burnout and being frustrated with the numbers on the scale. I appreciate the support I received, encouraging me to remember that the scale does not reflect all of the changes that are occurring within my body. I know that, intellectually, but it is easy to let the scale rule my world, emotionally.
Also, I am accepting the fact that my body needs a two day rest and I am taking tomorrow and Friday off from exercise. It seems counter intuitive to do that the same week that I have gained a little weight, but when I was talking to my new trainer today I reminded myself that my real goals are very long term. Sure, I have short term goals or benchmarks. I want to weigh 150lbs by the end of the year and I want to complete a triathlon this summer. I will set other fitness goals for 2013 like being able to do a dozen push-ups and one pull-up and lowering my body fat %. But my real goal, the real reason I am doing this, is because I want to be able to climb mountains and go on awesome hikes in my 80s and 90s. I want to age well. I want to be fit and athletic throughout my 70s, 80s, 90s, and beyond. I believe that I will have an awesome quality of life going into my chronological old age if I take the time and make the effort to get strong and healthy now. This is a commitment for life. I need to be reasonable and not do stupid things that will increase the risk of hurting myself. I am taking a rest.
My weight trend is important to me and I will reach my goal of 150 pounds and I firmly believe I will reach it by year end. But daily fluctuations in my weight cannot rule my world and I will do everything I can not to let weight fluctuations discourage me and affect my mood. I am thrilled with the progress I have made and continue to make. I sincerely appreciate all of your support!!
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