Morning Weight: 162.8
Morning Exercise: Strength training
Yesterday Evening's Exercise: 2 Mile walk with Carla
Yesterday's Calories: 1560
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Once again starting my blog entry for the day reminded me to take my vitamins this morning. Another plus for blogging!!
I am getting very excited about getting close to my goal weight. It is hard not to think about it and talk about it a lot, now that I feel like reaching my goal weight of 150 pounds is something that is attainable in the relatively near future. Each time I step on the scale and weigh just a little less I exclaim, "I only have 12.8 pounds to go!" or something like that. It feels surreal. Sometimes I can't believe I am actually achieving what I set out to achieve 8 months ago. Yesterday I crossed my arms across my rib cage when I was talking to someone and I was startled by how small I was. Every now and then I put my hands on my hips and I am surprised by how small my waist is. I'm not little, by any means, but I am so much smaller than I was. I am still adjusting to my new size. 12.8 pounds isn't much. I won't get a lot smaller. I sure wish I could pick and choose exactly where that weight was going to come from, like those damn saddle bags on each thigh. *Sigh* Oh well. I guess it is going to come from where ever it's going to come from. I am hoping over the next year those little pocket of stubborn fat melt away and the rest of my body gets more toned as I continue to work out hard and improve my overall level of physical fitness. It's about my health, after all.
It's been crazy busy at work and will continue to be that way for the months to come. I don't see anything resembling a reasonable but steady pace until we get well into the new year. I did interview someone that I think can help us a lot, so I am hoping that works out. Either way, it will be a stressful, busy time of year. I feel somewhat guilty that Jack and I have decided not to travel to my brother's house in Sonoma for Thanksgiving this year. After traveling to the West Coast for three weddings since May, we decided to stay put for the holidays to save some money and to slow the pace down a little bit. I think it was the right decision to make, but Steve is really disappointed that we are not doing the family Thanksgiving this year. He was looking forward to that opportunity to spend time with family. Sorry Steve!!! I feel a little selfish about deciding not to go. Sometimes there is just too much going on and you can't do it all. As busy as work is and as stressed as I feel I know that making the holidays low key this year is the right thing to do, but that decision does come with its own share of guilt.
It is Halloween, so I need to sign off and get dressed up in my costume. That Raggedy Anne costume that I made for red dress day on the AIDs ride sure comes in handy!!
Have a Boo-tiful day!!
Wednesday, October 31, 2012
Tuesday, October 30, 2012
10/30/2012: Clothes...
Morning Weight: 163.0
Morning Exercise: None - Day Off. My normal day off is Thursday, but I decided to switch Thursday for Tuesday this week. First, I want to be to work by 7:00 this morning...too much to do. Second, we bowled last night instead of Wednesday night, so getting up early on Thursday won't be a problem.
Yesterday Evening's Exercise: Bowling
Yesterday's Calories: 1533
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Including my vitamins as part of my daily blog stats helps a lot! I actually remember to take them. Whether or not they actually make a difference I guess I'll never really know. At the very least I do believe the B Vitamins improve my mood.
Thirteen pounds left to go! I can do this!! However long it takes, I'll get there. It's hard to believe that I am this close to goal.
One of the biggest problems I'm having right now is clothes. As in I don't have very many. I've taken all of the too big stuff out of my closet and given it to Goodwill or put it in a pile to be donated to Goodwill. I kept baggy sweat shirts and that sort of thing for bumming around the house in, but when it comes to clothes that I would actually wear out of the house or to work, there is nothing left from the clothes I used to own except one skirt, two pairs of slacks, two t-shirts, and one blouse. The slacks are getting a little baggy, but I can probably wear them a little longer. I do still have some of my sweaters, but they are getting too big, too.
Jack and I have gone shopping a couple of times, but I haven't bought much. In fact, the clothes that I bought a couple of months ago are already too big. So the things that I have the really fit well are one pair of jeans, a pair of black pants that seems to shrink perfectly every time Jack washes them, and a few cardigans and camisoles. That will get me by for a while, but getting dressed in the morning certainly lacks creativity. Should I wear what I wore last Thursday or what I wore last Friday? I'm not complaining, really, it's just that every time Jack and I go near a clothing store I want to go in and buy something. The problem is that 13 pounds will be another size and whatever I buy today won't fit me for that long. I can't afford to buy a bunch of clothes just to get through the next month or two. I am already giving away clothes I bought 2 months ago because I just don't want to wear clothes that are too big for me. So, I need to be patient. I will probably continue to pick up a piece here and a piece there but I am trying to buy things that will still look OK when they are a little big. That works OK for tops. Pants are a different story. For the most part we are buying inexpensive clothes, not designed to last so much as to just get me by. I'm looking forward to reaching my goal weight so we can do some serious shopping!
Talking about serious shopping, we did some serious shoe shopping this weekend! We stopped at the Walking Store while we were at Oak Park Mall and I got four new pairs of Danskos. I have needed winter shoes for a couple of years and have always looked too late in the season and I haven't been able to find anything that fits that I like. I have a very wide foot which makes it difficult to find shoes. I felt like we hit the jackpot on Sunday when the salesman brought out about 8 different shoes that fit. I got a pair of black and brown in their new professional series, a dressier black pair with a heal, and a great pair of boots. I am so excited to have decent looking winter shoes. The three pairs of Danskos that I've been wearing are 10 years old and they look rough! I am bound and determined to take good care of these shoes so that they will last and look good for years. I sprayed them all with water repellent as soon as we got home from the store and we bought beeswax to treat them with every few weeks. I hope it helps. I can't help but wonder if my feet aren't just a little bit smaller and that is what helped me be able to fit comfortably into these shoes. I swear the last time I tried on a pair of size 41 Danskos they were too snug. If so, that is enough incentive right there to never gain this weight back. If it makes it easier to buy shoes, it's worth it!!
Back to clothes...yes, clothes are on my mind...I find myself wondering what kind of clothes I am going to buy. When I was very heavy and wearing 1X and 2X sizes, I was limited to my choices. There just wasn't that much out there that looked good in the sizes that I had to wear. Now I comfortably wear a 10 pants and medium tops. Soon I'll be wearing an 8. I can shop just about anywhere. I can wear whatever I want. There is so much out there!!!! At first I'll need to keep it pretty basic as I build up a versatile wardrobe that can be mixed and matched, but I'll need to develop a whole new style. What will it be, I wonder? How will I ever decide what I want to buy when there is so much to choose from? A whole new world of problems awaits, but this is a problem that will be fun to have!
Morning Exercise: None - Day Off. My normal day off is Thursday, but I decided to switch Thursday for Tuesday this week. First, I want to be to work by 7:00 this morning...too much to do. Second, we bowled last night instead of Wednesday night, so getting up early on Thursday won't be a problem.
Yesterday Evening's Exercise: Bowling
Yesterday's Calories: 1533
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Including my vitamins as part of my daily blog stats helps a lot! I actually remember to take them. Whether or not they actually make a difference I guess I'll never really know. At the very least I do believe the B Vitamins improve my mood.
Thirteen pounds left to go! I can do this!! However long it takes, I'll get there. It's hard to believe that I am this close to goal.
One of the biggest problems I'm having right now is clothes. As in I don't have very many. I've taken all of the too big stuff out of my closet and given it to Goodwill or put it in a pile to be donated to Goodwill. I kept baggy sweat shirts and that sort of thing for bumming around the house in, but when it comes to clothes that I would actually wear out of the house or to work, there is nothing left from the clothes I used to own except one skirt, two pairs of slacks, two t-shirts, and one blouse. The slacks are getting a little baggy, but I can probably wear them a little longer. I do still have some of my sweaters, but they are getting too big, too.
Jack and I have gone shopping a couple of times, but I haven't bought much. In fact, the clothes that I bought a couple of months ago are already too big. So the things that I have the really fit well are one pair of jeans, a pair of black pants that seems to shrink perfectly every time Jack washes them, and a few cardigans and camisoles. That will get me by for a while, but getting dressed in the morning certainly lacks creativity. Should I wear what I wore last Thursday or what I wore last Friday? I'm not complaining, really, it's just that every time Jack and I go near a clothing store I want to go in and buy something. The problem is that 13 pounds will be another size and whatever I buy today won't fit me for that long. I can't afford to buy a bunch of clothes just to get through the next month or two. I am already giving away clothes I bought 2 months ago because I just don't want to wear clothes that are too big for me. So, I need to be patient. I will probably continue to pick up a piece here and a piece there but I am trying to buy things that will still look OK when they are a little big. That works OK for tops. Pants are a different story. For the most part we are buying inexpensive clothes, not designed to last so much as to just get me by. I'm looking forward to reaching my goal weight so we can do some serious shopping!
Talking about serious shopping, we did some serious shoe shopping this weekend! We stopped at the Walking Store while we were at Oak Park Mall and I got four new pairs of Danskos. I have needed winter shoes for a couple of years and have always looked too late in the season and I haven't been able to find anything that fits that I like. I have a very wide foot which makes it difficult to find shoes. I felt like we hit the jackpot on Sunday when the salesman brought out about 8 different shoes that fit. I got a pair of black and brown in their new professional series, a dressier black pair with a heal, and a great pair of boots. I am so excited to have decent looking winter shoes. The three pairs of Danskos that I've been wearing are 10 years old and they look rough! I am bound and determined to take good care of these shoes so that they will last and look good for years. I sprayed them all with water repellent as soon as we got home from the store and we bought beeswax to treat them with every few weeks. I hope it helps. I can't help but wonder if my feet aren't just a little bit smaller and that is what helped me be able to fit comfortably into these shoes. I swear the last time I tried on a pair of size 41 Danskos they were too snug. If so, that is enough incentive right there to never gain this weight back. If it makes it easier to buy shoes, it's worth it!!
Back to clothes...yes, clothes are on my mind...I find myself wondering what kind of clothes I am going to buy. When I was very heavy and wearing 1X and 2X sizes, I was limited to my choices. There just wasn't that much out there that looked good in the sizes that I had to wear. Now I comfortably wear a 10 pants and medium tops. Soon I'll be wearing an 8. I can shop just about anywhere. I can wear whatever I want. There is so much out there!!!! At first I'll need to keep it pretty basic as I build up a versatile wardrobe that can be mixed and matched, but I'll need to develop a whole new style. What will it be, I wonder? How will I ever decide what I want to buy when there is so much to choose from? A whole new world of problems awaits, but this is a problem that will be fun to have!
Monday, October 29, 2012
10/29/2012: Sunday's Photo and a Brief Update
Morning Weight: 163.6
Morning Exercise: Strength training
Yesterday Afternoon's Exercise: Swimming - 90 laps of 25 meter pool
Yesterday's Calories: 1587
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I am not looking forward to going back to China next week. We leave on Saturday morning and will get home a week from Sunday. I'll lose two weekends, but I probably won't lose any weight! The last time I went to China I was three pounds heavier when I got home. I did lose it quickly, though, so I hope by being disciplined about food, water and exercise I can minimize the water retention and continue to burn fat for the week that I am gone.
We bought a lot of healthy snacks to pack, which will help with the randomness of the meals. I am also going to ask the plant manager to have a couple of cases of water in the conference room for me, so that will help. The gym at the hotel is very nice. I don't think I will have trouble exercising every day. I don't want a set-back right now, I am so close to the 150s! I am going to work hard to stay on track while on this business trip.
Here's my Sunday picture. This is right after I got home from the pool last night. It's getting chilly out and I need to keep my head warm!!! I did not come home from the gym barefoot; I already kicked my flip flops off.
Morning Exercise: Strength training
Yesterday Afternoon's Exercise: Swimming - 90 laps of 25 meter pool
Yesterday's Calories: 1587
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I am not looking forward to going back to China next week. We leave on Saturday morning and will get home a week from Sunday. I'll lose two weekends, but I probably won't lose any weight! The last time I went to China I was three pounds heavier when I got home. I did lose it quickly, though, so I hope by being disciplined about food, water and exercise I can minimize the water retention and continue to burn fat for the week that I am gone.
We bought a lot of healthy snacks to pack, which will help with the randomness of the meals. I am also going to ask the plant manager to have a couple of cases of water in the conference room for me, so that will help. The gym at the hotel is very nice. I don't think I will have trouble exercising every day. I don't want a set-back right now, I am so close to the 150s! I am going to work hard to stay on track while on this business trip.
Here's my Sunday picture. This is right after I got home from the pool last night. It's getting chilly out and I need to keep my head warm!!! I did not come home from the gym barefoot; I already kicked my flip flops off.
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| 10/28/2012 |
Sunday, October 28, 2012
10/28/2012: Party Recovery
Morning Weight: 163.8
Todays's Exercise: I plan on going for an hour long swim later this afternoon.
Yesterday's Exercise: 6.4 mile run
Yesterday Evening's exercise: Walking all around the Plaza - I was actually very tired after going for a 6.4 mile run and then walking around the Plaza for a few hours. I was glad to get home and put my feet up!
Yesterday's Calories: 1619
Friday's Calories: Too many: We had a Fourth Friday get together Friday night which is a small gathering of friends to visit and play games. I was hungry when I got home from work and started snacking as I was preparing the snacks for the party and the snacks just kept on getting snacked on through the evening. I don't know how many calories I consumed. I drank one alcoholic beverage, too. A Mike's Hard Limeade. I imagined that it would taste better than it did. After I had one I didn't want another one, so that's good. It's been several months since I had a drink and I am pretty sure it will be at least another several months before I have another one. The end result was that I ate a bunch of junk and it showed up on the scale the next morning, big time. I don't know my actual weight from yesterday, because when the numbers started jumping around 165.something I had seen enough and got off, quickly. I recovered most of the way this morning, back to 163.8. Tomorrow is my mark-my-chart day, so as long I stay under 164, I'll be happy!
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Todays's Exercise: I plan on going for an hour long swim later this afternoon.
Yesterday's Exercise: 6.4 mile run
Yesterday Evening's exercise: Walking all around the Plaza - I was actually very tired after going for a 6.4 mile run and then walking around the Plaza for a few hours. I was glad to get home and put my feet up!
Yesterday's Calories: 1619
Friday's Calories: Too many: We had a Fourth Friday get together Friday night which is a small gathering of friends to visit and play games. I was hungry when I got home from work and started snacking as I was preparing the snacks for the party and the snacks just kept on getting snacked on through the evening. I don't know how many calories I consumed. I drank one alcoholic beverage, too. A Mike's Hard Limeade. I imagined that it would taste better than it did. After I had one I didn't want another one, so that's good. It's been several months since I had a drink and I am pretty sure it will be at least another several months before I have another one. The end result was that I ate a bunch of junk and it showed up on the scale the next morning, big time. I don't know my actual weight from yesterday, because when the numbers started jumping around 165.something I had seen enough and got off, quickly. I recovered most of the way this morning, back to 163.8. Tomorrow is my mark-my-chart day, so as long I stay under 164, I'll be happy!
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Friday, October 26, 2012
10/26/2012: Friday Update
Morning Weight: 163.4
Morning Exercise: Strength Training at home, used one of Jeremy's old workouts and lifted weights at home because I overslept a little bit and didn't have time to go to the gym. It worked out really well!!
Yesterday Evening's exercise: House Cleaning and Grocery Shopping (getting ready for game night)
Yesterday's Calories: 1628
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Just keeping on keeping on. No new news today and I have a 7:30 meeting this morning so I''ve got to run. Have a great day!!
Morning Exercise: Strength Training at home, used one of Jeremy's old workouts and lifted weights at home because I overslept a little bit and didn't have time to go to the gym. It worked out really well!!
Yesterday Evening's exercise: House Cleaning and Grocery Shopping (getting ready for game night)
Yesterday's Calories: 1628
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Just keeping on keeping on. No new news today and I have a 7:30 meeting this morning so I''ve got to run. Have a great day!!
Thursday, October 25, 2012
10/26/12: 60 Pounds!!
Morning Weight: 164.0
Morning Exercise: None - Day Off
Yesterday Evening's exercise: Bowling
Yesterday's Calories: 1726
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Here's the chart after recording this morning's weight of 164.0 pounds. I have lost 60.0 pounds since February 27th! Woo Hoo!!! It's so exciting!! The red line has plenty of peaks and plateaus, but you can't ignore the trend. This tool has been incredibly motivational since day one of starting my program and it continues to be one of the most useful tools in my tool box. If you are struggling with your own weight loss program and don't have a chart, I recommend making one. They are hard to ignore!!
I've eaten a few more calories than my 1600 calorie allotment the last couple of days for no particularly good reason. I will be more disciplined today and for the weeks to come. Sometimes I let the work related stress cause me to reach for food to take the edge off. I can't afford to do that!!
It's going to get cold today after some unseaonally warm weather. I've been lucky with the warm weekends we've been having that were perfect for bike riding and running. In preparation for the colder weather Jack and I went shopping for warm running clothes and I am committed to working out outdoors on the weekends unless it is raining/snowing or very cold. The outdoor runs and bike rides are a welcome change from the workouts at the gym. I will not let the cold weather throw off of my exercise routines. I'll feel good when February 27th rolls around again and I have maintained my 6 day-a-week exercise program for a full year. Then I will have proven to myself that I can do this no matter what. Weather? Vacation? Changing jobs? House guests? Holidays? Celebrations? No Problem!!! I now routinely prioritize exercise and will continue to do that for the rest of my life.
Morning Exercise: None - Day Off
Yesterday Evening's exercise: Bowling
Yesterday's Calories: 1726
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Here's the chart after recording this morning's weight of 164.0 pounds. I have lost 60.0 pounds since February 27th! Woo Hoo!!! It's so exciting!! The red line has plenty of peaks and plateaus, but you can't ignore the trend. This tool has been incredibly motivational since day one of starting my program and it continues to be one of the most useful tools in my tool box. If you are struggling with your own weight loss program and don't have a chart, I recommend making one. They are hard to ignore!!
I've eaten a few more calories than my 1600 calorie allotment the last couple of days for no particularly good reason. I will be more disciplined today and for the weeks to come. Sometimes I let the work related stress cause me to reach for food to take the edge off. I can't afford to do that!!
It's going to get cold today after some unseaonally warm weather. I've been lucky with the warm weekends we've been having that were perfect for bike riding and running. In preparation for the colder weather Jack and I went shopping for warm running clothes and I am committed to working out outdoors on the weekends unless it is raining/snowing or very cold. The outdoor runs and bike rides are a welcome change from the workouts at the gym. I will not let the cold weather throw off of my exercise routines. I'll feel good when February 27th rolls around again and I have maintained my 6 day-a-week exercise program for a full year. Then I will have proven to myself that I can do this no matter what. Weather? Vacation? Changing jobs? House guests? Holidays? Celebrations? No Problem!!! I now routinely prioritize exercise and will continue to do that for the rest of my life.
Wednesday, October 24, 2012
10/24/12: Water, Water, Water!!!
Morning Weight: 164.2
Morning Exercise: Strength Training with personal trainer.
Yesterday Evening's exercise: 2 mile run with Carla. Alternated running fast for two blocks and walking for one block
Yesterday's Calories: 1688
Vitamins: 1-A-Day, D, B-Complex, Calcium
I am becoming a believer in the importance of drinking a lot of water. I've been drinking a lot of water for years and years. I'm lucky in that I like water and prefer it over just about every other beverage other than my two cups of coffee in the morning. But when I get really busy and absorbed in something, particularly at work, I tend to forget to purposely drink water throughout the day. I recently noticed that I wasn't drinking as much over the last few weeks, I also wasn't peeing as much, but when I added up the glasses of water I was drinking it was over the recommended 8 eight ounce glasses of water a day so I didn't take immediate action to be more disciplined with my water drinking.
Then I read yet another article about losing weight and it mentioned that the body cannot burn fat if it is dehydrated so I decided, just in case the change in my water consumption was the culprit with respect to my plateau, to be more regimented about water consumption. I now have a little check mark chart on my white board at work which I check off as I fill my water glass at 10, 12, 2 and 4. Beginning with the day that I started focusing on drinking a lot of water I started losing weight again. Like Magic. Seriously. It feels like magic.
I know it is not really magic. I am exercising every day, sometimes twice a day and I am counting every calorie and the fact of the matter is I burn more calories than I consume. So drinking a lot of water doesn't cause weight loss, but it seems to be difficult to lose weight if drinking a lot of water is not part of the regimen. So bottoms up!!! Drink that water!!! It DOES make a difference!
Morning Exercise: Strength Training with personal trainer.
Yesterday Evening's exercise: 2 mile run with Carla. Alternated running fast for two blocks and walking for one block
Yesterday's Calories: 1688
Vitamins: 1-A-Day, D, B-Complex, Calcium
I am becoming a believer in the importance of drinking a lot of water. I've been drinking a lot of water for years and years. I'm lucky in that I like water and prefer it over just about every other beverage other than my two cups of coffee in the morning. But when I get really busy and absorbed in something, particularly at work, I tend to forget to purposely drink water throughout the day. I recently noticed that I wasn't drinking as much over the last few weeks, I also wasn't peeing as much, but when I added up the glasses of water I was drinking it was over the recommended 8 eight ounce glasses of water a day so I didn't take immediate action to be more disciplined with my water drinking.
Then I read yet another article about losing weight and it mentioned that the body cannot burn fat if it is dehydrated so I decided, just in case the change in my water consumption was the culprit with respect to my plateau, to be more regimented about water consumption. I now have a little check mark chart on my white board at work which I check off as I fill my water glass at 10, 12, 2 and 4. Beginning with the day that I started focusing on drinking a lot of water I started losing weight again. Like Magic. Seriously. It feels like magic.
I know it is not really magic. I am exercising every day, sometimes twice a day and I am counting every calorie and the fact of the matter is I burn more calories than I consume. So drinking a lot of water doesn't cause weight loss, but it seems to be difficult to lose weight if drinking a lot of water is not part of the regimen. So bottoms up!!! Drink that water!!! It DOES make a difference!
Tuesday, October 23, 2012
10/23/2012: Quick Update
Morning Weight: 164.8
Morning Exercise: Cardio Day; 100 floors on Stairmaster, 1500 meters row machine, 2500 strides elliptical, 10 minutes ab work
Yesterday Evening's exercise: None - worked late. No excuse, I know...
Yesterday's Calories: 1440
Vitamins: 1-A-Day, D, B-Complex, Calcium
I don't know if it is the water or if it was just time, but the plateau seems to be broken and I am losing weight again. I think it probably has something to do with the fact that I am focusing on drinking plenty of water, but that may be a coincidence. I'm going to keep keeping track of my water, though, just in case.
Off to work, now. I need to start working more, probably through the end of the year. Ah well, I knew this was coming.
Have a great day!!
Morning Exercise: Cardio Day; 100 floors on Stairmaster, 1500 meters row machine, 2500 strides elliptical, 10 minutes ab work
Yesterday Evening's exercise: None - worked late. No excuse, I know...
Yesterday's Calories: 1440
Vitamins: 1-A-Day, D, B-Complex, Calcium
I don't know if it is the water or if it was just time, but the plateau seems to be broken and I am losing weight again. I think it probably has something to do with the fact that I am focusing on drinking plenty of water, but that may be a coincidence. I'm going to keep keeping track of my water, though, just in case.
Off to work, now. I need to start working more, probably through the end of the year. Ah well, I knew this was coming.
Have a great day!!
Monday, October 22, 2012
10/22/2012: It's a Brand New Week
Morning Weight: 165.2
This Morning's Exercise: Strength Training Circuit - See last Wednesday
Yesterday Evening's (Afternoon's) Exercise: About an hour long walk with Jack in Baldwin City, Kansas
Yesterday's Calories: 1715 - I went a bit over my 1500-1600 goal, but that was due to my snack at mile 20 of our bike ride yesterday. I'm OK with eating an extra hundred calories on days that I ride my bike for 3 hours.
Vitamins Today: 1-a-Day, D, B-complex, Calcium
It's nice to see the scale moving downward again. I have no idea what is going to happen next, though. Will I resume my old trend of losing a little every day, averaging about 1.8 pounds per week, or am I going to stair-step my way to goal? I'm curious to see how the stress of the week impacts my weight. There is so much to do!! The end of the year is way too close for comfort. I have done better since I have been focusing on drinking plenty of water, so that will continue to be one of my focuses this week. My goal will be to drain my glass by 10:00, 12:00, 2:00 and 4:00.
I re-sign for 10 more sessions with my trainer on Wednesday and I am seriously considering making this the last 10 sessions that I sign up for. I see Jeremy (Wallen, not Walters) once a week so those ten sessions will get me through the end of the year and to my goal weight of 150 pounds. I had previously decided to keep working with my trainer after reaching my goal weight because there was something very motivating about working with Jeremy Walters. Perhaps it's because we started this journey together, but he seemed to really care about my progress and I was very motivated to be able to report good results to him. Unfortunately, my new trainer, Jeremy Wallen, does not seem to have the same level of interest in my personal goals and weekly achievements so I don't get pumped up about sharing my progress (or lack thereof) with him. I realize I may just need to give it time so I am signing up for ten more weeks, but if I'm not feeling it by the end of the year, I may be done with paying for a personal trainer. I have all of my old workouts written down so I am going to spend some time over the next couple of weeks typing them up and sorting through them. I feel confident that I can put together a very good variety of workouts from what I have learned over the last seven months, and save a few hundred dollars a month to boot. No decisions have been made yet. We'll see how the next ten weeks go.
For now, it's off to a work and a very, very busy week!
This Morning's Exercise: Strength Training Circuit - See last Wednesday
Yesterday Evening's (Afternoon's) Exercise: About an hour long walk with Jack in Baldwin City, Kansas
Yesterday's Calories: 1715 - I went a bit over my 1500-1600 goal, but that was due to my snack at mile 20 of our bike ride yesterday. I'm OK with eating an extra hundred calories on days that I ride my bike for 3 hours.
Vitamins Today: 1-a-Day, D, B-complex, Calcium
It's nice to see the scale moving downward again. I have no idea what is going to happen next, though. Will I resume my old trend of losing a little every day, averaging about 1.8 pounds per week, or am I going to stair-step my way to goal? I'm curious to see how the stress of the week impacts my weight. There is so much to do!! The end of the year is way too close for comfort. I have done better since I have been focusing on drinking plenty of water, so that will continue to be one of my focuses this week. My goal will be to drain my glass by 10:00, 12:00, 2:00 and 4:00.
I re-sign for 10 more sessions with my trainer on Wednesday and I am seriously considering making this the last 10 sessions that I sign up for. I see Jeremy (Wallen, not Walters) once a week so those ten sessions will get me through the end of the year and to my goal weight of 150 pounds. I had previously decided to keep working with my trainer after reaching my goal weight because there was something very motivating about working with Jeremy Walters. Perhaps it's because we started this journey together, but he seemed to really care about my progress and I was very motivated to be able to report good results to him. Unfortunately, my new trainer, Jeremy Wallen, does not seem to have the same level of interest in my personal goals and weekly achievements so I don't get pumped up about sharing my progress (or lack thereof) with him. I realize I may just need to give it time so I am signing up for ten more weeks, but if I'm not feeling it by the end of the year, I may be done with paying for a personal trainer. I have all of my old workouts written down so I am going to spend some time over the next couple of weeks typing them up and sorting through them. I feel confident that I can put together a very good variety of workouts from what I have learned over the last seven months, and save a few hundred dollars a month to boot. No decisions have been made yet. We'll see how the next ten weeks go.
For now, it's off to a work and a very, very busy week!
Sunday, October 21, 2012
10/21/12: Week 34 Photo
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| 10/21/12 - 58.4 Pounds Lost |
It was nice to ride out in the country for a change. Most of my riding has been here in town and I forgot how nice it was to be able to ride several miles without having to stop for a light or stop sign. We had a great time! I hope we can get one or two more rides in before she leaves for her winter job in November.
10/21/12: Finally, a Movement!
No, not that kind of a movement, but they're nice, too! Finally, a movement on the scale.
Yesterday morning's weight: 166.6
This morning's weight: 165.6!! Yeah, I finally broke through 166.0. It's been more than two weeks since I first dipped into the 166s, then went back up to 168.0, and then ended up stuck on 167.0 for what seemed like month and was really more like a week. When you are trying to lose weight seeing the exact same number on the scale morning after morning after morning can get very frustrating. It was a pleasant surprise to see 165.6 this morning.
I made a commitment to focus on drinking more water starting Friday. I successfully drained my 16oz water glass by 10:00, 12:00, 2:00, and 4:00 on Friday (I kept a chart) and was more conscientious about drinking water yesterday, too. I don't know for sure, but it is possible that the water is what made the difference.
Friday's calories: 1574
Saturday's calories: 1492
Friday's exercise: Strength training - no evening exercise. We went to dinner at Sweet Tomatoes and then went to the movies and saw Argo.
Saturday's exercise: 6.4 mile run - mid afternoon. Took about 80 minutes.
I am getting ready to go on a bike ride with Carla. She has planned the route so I don't know how far we are going, but it is supposed to be a beautiful day so I am looking forward to it. I think Jack and I will go for a hike this afternoon. We have to take advantage of the gorgeous fall weather while it's here.
Yesterday morning's weight: 166.6
This morning's weight: 165.6!! Yeah, I finally broke through 166.0. It's been more than two weeks since I first dipped into the 166s, then went back up to 168.0, and then ended up stuck on 167.0 for what seemed like month and was really more like a week. When you are trying to lose weight seeing the exact same number on the scale morning after morning after morning can get very frustrating. It was a pleasant surprise to see 165.6 this morning.
I made a commitment to focus on drinking more water starting Friday. I successfully drained my 16oz water glass by 10:00, 12:00, 2:00, and 4:00 on Friday (I kept a chart) and was more conscientious about drinking water yesterday, too. I don't know for sure, but it is possible that the water is what made the difference.
Friday's calories: 1574
Saturday's calories: 1492
Friday's exercise: Strength training - no evening exercise. We went to dinner at Sweet Tomatoes and then went to the movies and saw Argo.
Saturday's exercise: 6.4 mile run - mid afternoon. Took about 80 minutes.
I am getting ready to go on a bike ride with Carla. She has planned the route so I don't know how far we are going, but it is supposed to be a beautiful day so I am looking forward to it. I think Jack and I will go for a hike this afternoon. We have to take advantage of the gorgeous fall weather while it's here.
Friday, October 19, 2012
10/19/2012: Drawing Inspiration from "Why We Run" by Bernd Heinrich
Morning weight: 167.0 Really. I have weighed exactly the same weight for the last several mornings. Not even fluctuating a tenth of a pound. Craziness, I say. I'm more than ready for a little downward movement on that ol' scale.
This morning's exercise: Strength training circuit. Same as Wednesday morning.
Yesterday evening's exercise: Wii Fit's Biggest Loser game. 8 minute warm up, 18 minute light full body workout, 8 minute cool down. I decided to do the Wii Fit for my exercise last night because it was cold, windy and wet last night and I just didn't feel like getting back into the car to go to the gym. I haven't used it in a while, but after doing it last night I think it will be an excellent fall back for my evening exercise this winter. In addition to the cardio benefit of getting myself moving in the evening, it includes a lot of stretching exercises that I don't normally do. I think it will be a good addition to my weekly routines through the winter months.
Yesterday's calories: 1425
While surfing the Internet yesterday I came across an article that reminded me to drink plenty of water if I want to lose weight. Obviously this is not news to me. On the other hand, when I am super busy at work I tend to forget to drink water. The article said that it is difficult for your body to burn fat if you are dehydrated. I always thought of drinking water as a way to keep my body from retaining water, I never considered drinking water as a factor with regards to burning fat. While I haven't been drinking as much water as I usually do, I certainly wouldn't consider myself dehydrated. I drink at least 32 ounces of water before I leave for work in the morning, a minimum of another 32 ounces of water while at work, and then at least that much more in the evening. That's more than the recommended 8 eight ounce glasses a day, even on one of my light water days. But with my exercise, the recommended 8 eight ounce glasses of water probably isn't enough. Also, with the exception of my 2 cups of coffee in the morning, water is the only thing I drink. I don't drink pop, tea, juice or anything else. Nor do I drink any more coffee once I get to work. For the next week I am going to focus on drinking more water at work and we'll see if that makes a difference!
Emotionally, I have had a much better week this week than last week. My two days off from exercise helped my body feel more rested, making my exercise this week more fun. Work is still super stressful, but I am enjoying it and I am able to leave it at work and not bring it home with me. I've also been consistent about my evening exercise, which seems to make a difference in my overall mood. I feel very different after I get home from work and before my evening exercise than I do after my evening exercise. My after work and before exercise mood is kind of sullen and draggy, and my after exercise and before bedtime mood is much lighter and more cheerful. That little bit of light exercise in the evening seems to be just enough activity to erase the day's stress and put whatever happened during the day behind me. I still resist it a little, for some strange reason. Last night, for instance, a was lying on my bed for a good 20 minutes debating whether I should go for a walk (that's what I really wanted to do, but it was cold, wet, and windy), go for a swim (I wasn't really in the mood to jump in the pool), or use one of the cardio machines at the gym (ugh...really? Boring and requires driving to the gym). Finally I remembered my Wii Fit and added that as an option to mull over. It still took me another 10 minutes to talk myself into that, but once I changed my clothes, worked through the routine and got it done, I felt great!!
That having to talk myself into exercising last night in spite of the fact that I knew it would be good for me reminds me of a book I just finished reading, "Why We Run," by Bernd Heinrich. It was slow going at first, a bit of a slog for me to get through the first few chapters; but the more I read the more intensely interested I got in the story. Heinrich is an ultradistance runner and the book is about his training for and the running of a 100K race. Yes, 100K, that is 62.2 miles. It's insane, really, it's totally nuts. Heinrich is a biologist and used what he learned about various animals' physiologies to create a training regimen for himself. I learned a lot of amazing facts about a lot of different animals by reading the book and I enjoyed the comparisons Heinrich drew between the other species in the animal kingdom and human beings. But the sentences in the book that spoke the loudest and truest to me were in the last chapter, the chapter about the race itself.
Somewhere after the halfway point of the race Heinrich says that, "Fatigue to the point of pain is over-whelming other sensations. My body is screaming at me to stop, and it would always win if it did not have a mind to play tricks with it, boss it around and delude it."
He goes on to explain, "To psych oneself up takes self-delusion. That's where the use of logic comes in. Logic is less an instrument for finding truth than a tool that we use to help us justify what our lower emotional centers direct or demand. Lacking this self delusionary logic, we would be less able to rationalize, and so be unable to succumb to such mad, senseless, crazy things as trying to see how fast one can run 62.2 miles without stopping. Ultimately, our logic may get wacky enough that we see through our rationalizations, and then they don't make sense anymore. This almost invariably occurs sometime around halfway through the race, and you ask yourself, Why am I doing this? Why am I here? Why? There is no answer.
" At this point, one needs faith - a combination of ignorance, deliberate blindness, hope, and optimism. It defies logic yet makes us able to strive and survive. Maybe it also distinguishes the mind from the computational machine. It's what made our ancestors chase the antelope on and on till it tired.
Heinrich then quotes another ultra-marathoner: " "To run a good ultra-marathon," the world's best ultra-marathoner, Don Ritchie, has said, "you need a good training background and a suitable mental attitude - i.e., you must be a little crazy." I had the first. But the second? I ask myself: Is there anyone else in America who might be an even greater lunatic than I, who might push himself harder? A small voice says, Probably. So I push again, a little harder. Am I crazy? Perhaps. But I must judge both my and others' ability accurately, maintain absolute integrity to my vision, and be guided strictly by cause and effect, by empirical reality. As Yogi Berra said about baseball, "It's ninety-percent mental. The other half is physical." "
Why do these few paragraph's speak to me so profoundly? Because this use of logic, this use of my brain to over-power the wants of my body, is something that I have to engage in every single day. By reading those few small paragraphs written by an amazing athlete that competed in a 62.2 mile race I am reminded that I am not alone in having to talk my body into getting up and getting moving every single day. Everyone has to do that. Everyone that gets out of bed, gets off the couch, and gets moving is convincing their bodies that this makes sense. Those first few blocks on a morning run, those first few laps of the pool, those first few miles on my bike; they are always hard. My body is going from rest, which it really, really likes, to working hard, which it resists. Why are we doing this again? It asks me. And the logic has to kick in, my brain has to convince my body that this makes sense, even if it doesn't seem to at the moment. It is a psychological game that I have to play with myself every single day to get my body to do something that it really doesn't have to do in order to survive the day, the week, the month, or even the year. The food's in the fridge. I don't have to chase antelopes. I can earn the money to buy the food by sitting on my butt all day. I don't have to chase antelopes. My body knows that. Therefore my brain must overpower my body's own inertia if I am going to get up and get moving, day in and day out, day after day after day. I felt the kindred spirits of athletes and exercisers around the world when I read those paragraphs. I guess, more than anything, those paragraphs did give me hope and fuel my optimism. It's OK if I have to talk myself into exercising every morning and talk myself into doing a little more exercise every evening. That's normal. I am not stupid or lazy or a non-athlete just because I don't want to jump out of bed and go to the gym. As long as my mind wins the game and I get up and go, it's fine. Of course my body would prefer to rest. Duh. It takes effort to move and my mind wants to make that effort for reasons that my body cannot comprehend. My body knows nothing of 30 years from now. It's not thinking of the mountains that I want to climb when I am 80. It only knows about today and today it knows that there is plenty of food just a few steps away. Run? Why the hell should I run?
I am not as eloquent as Heinrich, but this is so important to me I feel a need to talk about it. I have been beating myself up for a long time because of the fact that I have to talk myself into exercising almost every single day. As I lay in bed and argue with myself about getting up to go to the gym, I am at the same time berating myself for not wanting to get up and go to the gym. I think to myself, "You know you feel better when you exercise, what's wrong with you? Why don't you want to do this? There must be something fundamentally wrong with you. Obviously, you'll never be an athlete if you have to talk yourself into this every single day." Those paragraphs I quoted from the book shot right through the core of that thought pattern and helped me see that there is nothing wrong with me. In fact, the opposite is true, I am perfectly normal. I am grateful that my mind's logic has been powerful enough to overcome the natural inertia of my body almost every single day and sometimes twice a day, since February 27th of this year. My plan is to continue to take advantage of my brain power and, when necessary, draw deeper and go beyond logic, to keep my body moving, even though it doesn't have to chase down it's own fuel, every day for the rest of my life!
This morning's exercise: Strength training circuit. Same as Wednesday morning.
Yesterday evening's exercise: Wii Fit's Biggest Loser game. 8 minute warm up, 18 minute light full body workout, 8 minute cool down. I decided to do the Wii Fit for my exercise last night because it was cold, windy and wet last night and I just didn't feel like getting back into the car to go to the gym. I haven't used it in a while, but after doing it last night I think it will be an excellent fall back for my evening exercise this winter. In addition to the cardio benefit of getting myself moving in the evening, it includes a lot of stretching exercises that I don't normally do. I think it will be a good addition to my weekly routines through the winter months.
Yesterday's calories: 1425
While surfing the Internet yesterday I came across an article that reminded me to drink plenty of water if I want to lose weight. Obviously this is not news to me. On the other hand, when I am super busy at work I tend to forget to drink water. The article said that it is difficult for your body to burn fat if you are dehydrated. I always thought of drinking water as a way to keep my body from retaining water, I never considered drinking water as a factor with regards to burning fat. While I haven't been drinking as much water as I usually do, I certainly wouldn't consider myself dehydrated. I drink at least 32 ounces of water before I leave for work in the morning, a minimum of another 32 ounces of water while at work, and then at least that much more in the evening. That's more than the recommended 8 eight ounce glasses a day, even on one of my light water days. But with my exercise, the recommended 8 eight ounce glasses of water probably isn't enough. Also, with the exception of my 2 cups of coffee in the morning, water is the only thing I drink. I don't drink pop, tea, juice or anything else. Nor do I drink any more coffee once I get to work. For the next week I am going to focus on drinking more water at work and we'll see if that makes a difference!
Emotionally, I have had a much better week this week than last week. My two days off from exercise helped my body feel more rested, making my exercise this week more fun. Work is still super stressful, but I am enjoying it and I am able to leave it at work and not bring it home with me. I've also been consistent about my evening exercise, which seems to make a difference in my overall mood. I feel very different after I get home from work and before my evening exercise than I do after my evening exercise. My after work and before exercise mood is kind of sullen and draggy, and my after exercise and before bedtime mood is much lighter and more cheerful. That little bit of light exercise in the evening seems to be just enough activity to erase the day's stress and put whatever happened during the day behind me. I still resist it a little, for some strange reason. Last night, for instance, a was lying on my bed for a good 20 minutes debating whether I should go for a walk (that's what I really wanted to do, but it was cold, wet, and windy), go for a swim (I wasn't really in the mood to jump in the pool), or use one of the cardio machines at the gym (ugh...really? Boring and requires driving to the gym). Finally I remembered my Wii Fit and added that as an option to mull over. It still took me another 10 minutes to talk myself into that, but once I changed my clothes, worked through the routine and got it done, I felt great!!
That having to talk myself into exercising last night in spite of the fact that I knew it would be good for me reminds me of a book I just finished reading, "Why We Run," by Bernd Heinrich. It was slow going at first, a bit of a slog for me to get through the first few chapters; but the more I read the more intensely interested I got in the story. Heinrich is an ultradistance runner and the book is about his training for and the running of a 100K race. Yes, 100K, that is 62.2 miles. It's insane, really, it's totally nuts. Heinrich is a biologist and used what he learned about various animals' physiologies to create a training regimen for himself. I learned a lot of amazing facts about a lot of different animals by reading the book and I enjoyed the comparisons Heinrich drew between the other species in the animal kingdom and human beings. But the sentences in the book that spoke the loudest and truest to me were in the last chapter, the chapter about the race itself.
Somewhere after the halfway point of the race Heinrich says that, "Fatigue to the point of pain is over-whelming other sensations. My body is screaming at me to stop, and it would always win if it did not have a mind to play tricks with it, boss it around and delude it."
He goes on to explain, "To psych oneself up takes self-delusion. That's where the use of logic comes in. Logic is less an instrument for finding truth than a tool that we use to help us justify what our lower emotional centers direct or demand. Lacking this self delusionary logic, we would be less able to rationalize, and so be unable to succumb to such mad, senseless, crazy things as trying to see how fast one can run 62.2 miles without stopping. Ultimately, our logic may get wacky enough that we see through our rationalizations, and then they don't make sense anymore. This almost invariably occurs sometime around halfway through the race, and you ask yourself, Why am I doing this? Why am I here? Why? There is no answer.
" At this point, one needs faith - a combination of ignorance, deliberate blindness, hope, and optimism. It defies logic yet makes us able to strive and survive. Maybe it also distinguishes the mind from the computational machine. It's what made our ancestors chase the antelope on and on till it tired.
Heinrich then quotes another ultra-marathoner: " "To run a good ultra-marathon," the world's best ultra-marathoner, Don Ritchie, has said, "you need a good training background and a suitable mental attitude - i.e., you must be a little crazy." I had the first. But the second? I ask myself: Is there anyone else in America who might be an even greater lunatic than I, who might push himself harder? A small voice says, Probably. So I push again, a little harder. Am I crazy? Perhaps. But I must judge both my and others' ability accurately, maintain absolute integrity to my vision, and be guided strictly by cause and effect, by empirical reality. As Yogi Berra said about baseball, "It's ninety-percent mental. The other half is physical." "
Why do these few paragraph's speak to me so profoundly? Because this use of logic, this use of my brain to over-power the wants of my body, is something that I have to engage in every single day. By reading those few small paragraphs written by an amazing athlete that competed in a 62.2 mile race I am reminded that I am not alone in having to talk my body into getting up and getting moving every single day. Everyone has to do that. Everyone that gets out of bed, gets off the couch, and gets moving is convincing their bodies that this makes sense. Those first few blocks on a morning run, those first few laps of the pool, those first few miles on my bike; they are always hard. My body is going from rest, which it really, really likes, to working hard, which it resists. Why are we doing this again? It asks me. And the logic has to kick in, my brain has to convince my body that this makes sense, even if it doesn't seem to at the moment. It is a psychological game that I have to play with myself every single day to get my body to do something that it really doesn't have to do in order to survive the day, the week, the month, or even the year. The food's in the fridge. I don't have to chase antelopes. I can earn the money to buy the food by sitting on my butt all day. I don't have to chase antelopes. My body knows that. Therefore my brain must overpower my body's own inertia if I am going to get up and get moving, day in and day out, day after day after day. I felt the kindred spirits of athletes and exercisers around the world when I read those paragraphs. I guess, more than anything, those paragraphs did give me hope and fuel my optimism. It's OK if I have to talk myself into exercising every morning and talk myself into doing a little more exercise every evening. That's normal. I am not stupid or lazy or a non-athlete just because I don't want to jump out of bed and go to the gym. As long as my mind wins the game and I get up and go, it's fine. Of course my body would prefer to rest. Duh. It takes effort to move and my mind wants to make that effort for reasons that my body cannot comprehend. My body knows nothing of 30 years from now. It's not thinking of the mountains that I want to climb when I am 80. It only knows about today and today it knows that there is plenty of food just a few steps away. Run? Why the hell should I run?
I am not as eloquent as Heinrich, but this is so important to me I feel a need to talk about it. I have been beating myself up for a long time because of the fact that I have to talk myself into exercising almost every single day. As I lay in bed and argue with myself about getting up to go to the gym, I am at the same time berating myself for not wanting to get up and go to the gym. I think to myself, "You know you feel better when you exercise, what's wrong with you? Why don't you want to do this? There must be something fundamentally wrong with you. Obviously, you'll never be an athlete if you have to talk yourself into this every single day." Those paragraphs I quoted from the book shot right through the core of that thought pattern and helped me see that there is nothing wrong with me. In fact, the opposite is true, I am perfectly normal. I am grateful that my mind's logic has been powerful enough to overcome the natural inertia of my body almost every single day and sometimes twice a day, since February 27th of this year. My plan is to continue to take advantage of my brain power and, when necessary, draw deeper and go beyond logic, to keep my body moving, even though it doesn't have to chase down it's own fuel, every day for the rest of my life!
Thursday, October 18, 2012
10/18/2012: Just the Stats
I have an 8:00 AM conference call with the CPAs in Hong Kong, so I have to run. But here are the stats...such that they are:
Morning weight: 167.0, again
Morning exercise: Day off
Yesterday evening's exercise: Bowling
Yesterday's calories: 1588
That's it. That's all I've got for today. We'll see what the weekend brings.
Morning weight: 167.0, again
Morning exercise: Day off
Yesterday evening's exercise: Bowling
Yesterday's calories: 1588
That's it. That's all I've got for today. We'll see what the weekend brings.
Wednesday, October 17, 2012
10/17/2012: What's a Girl Gotta Do?
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!!
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!!
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
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| 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!!
Tuesday, October 9, 2012
10/9/2012: Still Tired...and Heavier...
I was tired again yesterday, but I got up anyway and went to the gym for my strength training day. After I blogged about feeling like it was all catching up with me my sister left a comment on my blog about burnout. She said that all athletes suffer from burnout now and then and that it is important to take a couple of days off in a row to rejuvenate and avoid injury. I, on the other hand, am so paranoid of slipping into old habits of not exercising and eating too much that I forced myself out of bed yesterday morning to go to the gym in spite of feeling, way down deep in my bones, that I just wanted to rest for another day. On Sunday I listened to my body and rested, on Monday I ignored it and exercised. Today was my scheduled cardio day and tomorrow I have my first session with my new trainer, so since I couldn't take two days off in a row right now, I did go to the gym this morning in spite of still feeling tired. Thursday is my normal day off. If I am not feeling back to normal by then, I'll plan on taking Thursday and Friday off from exercise in order to rest and rejuvenate. Maybe I am a little bit sick...I don't feel good, but nothing in particular hurts or aches and I don't have any symptoms other than general malaise. I think I'm just tired after strong-arming my way through the last couple of weeks.
In spite of a jam-packed couple of weeks I have been diligent about sticking to my diet and exercise routines. I was rewarded for that diligence when I recovered from my China trip weight gain in a couple of days and steadily lost a couple of pounds after that. Now I am somewhat disheartened by an unexpected weight gain. This morning I weighed 168.0 pounds. I don't feel or look bloated, in fact my clothes are loose. I don't know where that 1.6 pounds is or why it's here, but I was heavier this morning. I am glad I don't have to mark my chart until Thursday. I hope it is gone by then. I'm sure it's temporary, it has to be, right? As my sister-in-law, Cathy, mentioned in a previous comment, I would have to consume an extra 4800 calories to gain a pound and a half of fat. I know that didn't happen. I'm sure it will correct itself if I keep doing what I've been doing, but it's a little frustrating, just the same. Some times you just have to plug away, even when it's not fun and when you don't get the exact results that you're looking for. This week seems to be one of those plug-away weeks. Maybe working out with my new trainer tomorrow will bring a change in the winds. That would be nice.
This morning's weight: 168.0
Yesterday evening's exercise: None - just laid on the couch, watched the Oriole's for a few innings (Go O's!!!!), and went to bed at 8:30.
This morning's exercise: 102 floors on stairmaster (24 minutes - kicked it up to level 8 for the last few minutes. Level 7 is getting a little too easy, next time I will move it to level 8 after 12 minutes and see how that goes.), 1500 meters on row machine (about 8 minutes), 2500 strides on elliptical (20 minutes).
Yesterday's calories: 1523
In spite of a jam-packed couple of weeks I have been diligent about sticking to my diet and exercise routines. I was rewarded for that diligence when I recovered from my China trip weight gain in a couple of days and steadily lost a couple of pounds after that. Now I am somewhat disheartened by an unexpected weight gain. This morning I weighed 168.0 pounds. I don't feel or look bloated, in fact my clothes are loose. I don't know where that 1.6 pounds is or why it's here, but I was heavier this morning. I am glad I don't have to mark my chart until Thursday. I hope it is gone by then. I'm sure it's temporary, it has to be, right? As my sister-in-law, Cathy, mentioned in a previous comment, I would have to consume an extra 4800 calories to gain a pound and a half of fat. I know that didn't happen. I'm sure it will correct itself if I keep doing what I've been doing, but it's a little frustrating, just the same. Some times you just have to plug away, even when it's not fun and when you don't get the exact results that you're looking for. This week seems to be one of those plug-away weeks. Maybe working out with my new trainer tomorrow will bring a change in the winds. That would be nice.
This morning's weight: 168.0
Yesterday evening's exercise: None - just laid on the couch, watched the Oriole's for a few innings (Go O's!!!!), and went to bed at 8:30.
This morning's exercise: 102 floors on stairmaster (24 minutes - kicked it up to level 8 for the last few minutes. Level 7 is getting a little too easy, next time I will move it to level 8 after 12 minutes and see how that goes.), 1500 meters on row machine (about 8 minutes), 2500 strides on elliptical (20 minutes).
Yesterday's calories: 1523
Monday, October 8, 2012
10/8/2012: It's All Catching Up to Me
OK, I think it is all finally catching up with me. And what I mean by "all" is the following happening all within the last two weeks: getting a text while on vacation to find out that I am going to China 4 days after we get home from vacation, pushing my visa application through the Chinese Consulate and stressing about whether or not I would get it in time (it was hand delivered to my house Friday night at about 11:00, eleven hours before my flight was scheduled to leave Saturday morning), going on a whirlwind trip to China on which we spent almost as much time traveling as we did on the ground and during which we had a couple of very tough meetings, getting home and back to my new job where I had to start figuring out what I really do for a living, preparing for family to visit which meant spending our evenings cleaning house, Carla coming home from her summer job on the ranch, my dad, his wife, and my sister coming to visit for the weekend, and visiting my elderly aunt, Sister Mary Loretta, at the Mother House in Leavenworth this weekend. I pushed through all of this in pretty good form and stayed in a pretty good mood and did fine with my food and exercise, but yesterday, after everyone left (except Carla, of course) I was just plain tired. I felt achy and sick and didn't feel like doing anything. So I didn't. For a while. I just laid on the couch, worked a crossword, watched a little mindless television, and pretty much decided to be lazy for a day. My head was feeling kind of hazy and cloudy though, and I knew it would be best to get out of the house for a little while, so Jack and I went bowling and picked up a few things that we needed. I did manage to bowl 3 games over 150, so that was good! In fact, (I'll probably jinx myself by saying this, but I'm saying it anyway) I think I may have figured some things out that will improve my bowling and make it more consistent. I must be a pretty pathetic looking bowler, because it seems like every time Jack and I practice bowling on the weekend strangers come up to us and offer me advice on how to bowl. Last weekend, I actually got a lot of advice from two different people. The first man that "helped" was a stranger and didn't help much. The second man that stepped up to help was the person that runs the pro shop at the bowling alley, he was the one that had sold us our balls and drilled them for us. He's a really nice guy and had some very helpful advice. So far, it has helped a lot. I hope I continue to bowl well on Wednesday for league bowling. I'm sure my teammates would appreciate it!
What I didn't do yesterday was exercise. I just felt too tired and drained. Yesterday was the first day in months that I can remember just skipping the exercise, even though I had the time to do it. I felt worn out and run down and just wanted to rest. So I rested. I think that is OK, as long as it doesn't become a habit. I got up this morning and went to the gym, just like normal, so that's good. I really think I just needed a 24 hour break.
Saturday's exercise: 6.4 mile run with Carla and Ruth. Took about 1 hour and 10 minutes.
Sunday's exercise: None - unless you want to count bowling 4.5 games
Monday's exercise: Strength training: This week's strength training is a pyramid. You do one exercise. Then you do that exercise and add another one. Then you do those two exercises and add another one, and so on until you get to the last exercise and work your way down. The exercises are:
1. ---Walk up and back down the stairs carrying a 35 pound weight
2. ------Do 1. and add a Wall sit while doing 16 bicep curls with 10 lb dumbbells
3. ---------Do 1. and 2. and add a 30 second plank
4. ------------Do 1., 2., and 3. and add lunge to balance, with 10lb dumbbells in each hand, 12 each foot
5. ---------------Do 1., 2., 3., and 4. and add 20 supine toe touches, holding a 10 pound dumbbell
6. ------------------Do 1., 2., 3., 4., and 5. and add 16 burpees, holding a 10 pound ball with handles
7. ---------------Do 1., 2., 3., 4., and 5
8. ------------Do 1., 2., 3., and 4
9. ---------Do 1., 2., and 3
10.------Do 1., and 2
11.---Do 1
Friday's Calories: 1570
Saturday's Calories: 1547
Sunday's Calories: 1556
Today's weight: 166.6 pounds.
I was so out of it yesterday that I forgot to take my Sunday picture. Just plain forgot. I didn't avoid it on purpose, or procrastinate until it was too late or anything like that. I just forgot about it. I'll have to take a picture this week to post and to paste on my chart. Yesterday was just not a great day. I guess we all have days like that from time to time, but today I'm picking myself back up, brushing off the dust that accumulated yesterday, and getting back at it!!
Here's to Monday mornings!! I hope you have a wonderful day!!
What I didn't do yesterday was exercise. I just felt too tired and drained. Yesterday was the first day in months that I can remember just skipping the exercise, even though I had the time to do it. I felt worn out and run down and just wanted to rest. So I rested. I think that is OK, as long as it doesn't become a habit. I got up this morning and went to the gym, just like normal, so that's good. I really think I just needed a 24 hour break.
Saturday's exercise: 6.4 mile run with Carla and Ruth. Took about 1 hour and 10 minutes.
Sunday's exercise: None - unless you want to count bowling 4.5 games
Monday's exercise: Strength training: This week's strength training is a pyramid. You do one exercise. Then you do that exercise and add another one. Then you do those two exercises and add another one, and so on until you get to the last exercise and work your way down. The exercises are:
1. ---Walk up and back down the stairs carrying a 35 pound weight
2. ------Do 1. and add a Wall sit while doing 16 bicep curls with 10 lb dumbbells
3. ---------Do 1. and 2. and add a 30 second plank
4. ------------Do 1., 2., and 3. and add lunge to balance, with 10lb dumbbells in each hand, 12 each foot
5. ---------------Do 1., 2., 3., and 4. and add 20 supine toe touches, holding a 10 pound dumbbell
6. ------------------Do 1., 2., 3., 4., and 5. and add 16 burpees, holding a 10 pound ball with handles
7. ---------------Do 1., 2., 3., 4., and 5
8. ------------Do 1., 2., 3., and 4
9. ---------Do 1., 2., and 3
10.------Do 1., and 2
11.---Do 1
Friday's Calories: 1570
Saturday's Calories: 1547
Sunday's Calories: 1556
Today's weight: 166.6 pounds.
I was so out of it yesterday that I forgot to take my Sunday picture. Just plain forgot. I didn't avoid it on purpose, or procrastinate until it was too late or anything like that. I just forgot about it. I'll have to take a picture this week to post and to paste on my chart. Yesterday was just not a great day. I guess we all have days like that from time to time, but today I'm picking myself back up, brushing off the dust that accumulated yesterday, and getting back at it!!
Here's to Monday mornings!! I hope you have a wonderful day!!
Friday, October 5, 2012
10/5/2012: Just the Stats
Morning Weight: 166.8
Yesterday Evening's Exercise: 4 mile run with Carla - took about 45 minutes
This Morning's Exercise: Strength training with Jeremy Walters - for the last time. Next Wednesday I start working with Jeremy Wallers
Calories Consumed Yesterday: 1388
I have a 6:45AM meeting today so I have to run...just wanted to get the stats up for any of you that are checking in as I inch closer to goal...
Yesterday Evening's Exercise: 4 mile run with Carla - took about 45 minutes
This Morning's Exercise: Strength training with Jeremy Walters - for the last time. Next Wednesday I start working with Jeremy Wallers
Calories Consumed Yesterday: 1388
I have a 6:45AM meeting today so I have to run...just wanted to get the stats up for any of you that are checking in as I inch closer to goal...
Thursday, October 4, 2012
10/4/2012
Morning weight: 167.4. (same as the day before)
Evening exercise: Walked briskly around the ball park two times, took 19 minutes.
This morning's exercise: None, day off! Yeah, I do enjoy my mornings off. It's fun to sleep in on Thursday mornings.
Calories consumed yesterday: 1675
Carla comes home for six or seven weeks this afternoon, which is something Jack and I both welcome for a lot of reasons, not the least of which is that she likes to cook healthy meals. We are looking forward to her company and her awesome cooking!
Then we'll have more company this weekend when my day, his wife, Kay, and my sister come to visit for the weekend. Shortly after that, on October 13th, Carla's boyfriend, Drew, will be coming out for a visit and to "meet the parents." We are definitely looking forward to that visit!
I have to leave work early today to pick up Carla Marie at the airport, so I'll sign off now. Have a lovely day.
Evening exercise: Walked briskly around the ball park two times, took 19 minutes.
This morning's exercise: None, day off! Yeah, I do enjoy my mornings off. It's fun to sleep in on Thursday mornings.
Calories consumed yesterday: 1675
Carla comes home for six or seven weeks this afternoon, which is something Jack and I both welcome for a lot of reasons, not the least of which is that she likes to cook healthy meals. We are looking forward to her company and her awesome cooking!
Then we'll have more company this weekend when my day, his wife, Kay, and my sister come to visit for the weekend. Shortly after that, on October 13th, Carla's boyfriend, Drew, will be coming out for a visit and to "meet the parents." We are definitely looking forward to that visit!
I have to leave work early today to pick up Carla Marie at the airport, so I'll sign off now. Have a lovely day.
Wednesday, October 3, 2012
10/3/2012: Transformations
Morning Weight: 167.4
Morning Exercise: Strength Training - See Monday, October 1st.
Yesterday Evening Exercise: More house cleaning - scrubbed the kitchen floor, worked up a pretty good sweat, actually. I count it as good as a walk.
Today's musings: Starting next Wednesday I will have a new personal trainer. To keep matters confusing, his name is Jeremy, too. In fact, I think his name is Jeremy Wallers and my current trainer's name is Jeremy Walters. At least when I say "Jeremy" everyone will know it means "Personal Trainer."
Jeremy Walters accepted a position at a new gym in Lee's Summit. It was tempting to consider switching gyms, he is impressed with the facility and the management of the gym, but there are two reasons 24 Hour Fitness works so well for me: first, it is very close to my house and second, it's open 24 hours. I really do like getting to the gym before 5:00 in the morning. It's not very crowded, I can use the equipment I want to use, and I am home by 6:00 or 6:10 and have time to enjoy my morning before going to work. Also, based on the information that I found on-line, Jeremy's new gym does not have a pool and I need a pool to train for the triathlon.
Jeremy Wallers and I had a brief discussion this morning and we set up our first training session for next Wednesday. He regularly competes in marathons and triathlons and other events and his eyes lit up when I told him that I am training for my first triathlon this summer. I am sure the transition will go well and I'm not too worried about it. I've enjoyed working with Jeremy Walters, but life goes on. We will have our final training session together on Friday.
I told Jack last night that I am sort of in a state of shock. It's hard for me to believe that I am so close to my targeted goal weight of 150lbs. Each morning I get up, weigh myself, and stare at the scale; trying to comprehend the fact that I've lost another four tenths of a pound and that, yes, in a couple of months I will no longer be trying to lose weight. I'll be doing a lot of other things, namely training for next summer's triathlon, which will include a lot of exercise and eating with the purpose of getting leaner, rather than lighter, but I won't be trying to lose weight anymore. I know for a fact that I'll weigh 150lb or less on December 31, 2012; that is not a conditional statement. There aren't any, "If this happens or if that doesn't happens," in that statement. I'll get there, I know it, it's a fact. And for some reason it's a fact that is taking a while for me to digest and get used to. Maybe it's because the last time I lost weight I got to the mid-170s and got stuck, and then got derailed by my surgery. Maybe it's because I can't remember the last time I was in the 160s. But I think it is a lot more than that. I have never, ever had the attitude that I have now about clothes. As I mentioned before, if I put something on and it looks like crap because it's too big, I take it off and throw it in a pile to take to Goodwill. I no longer store bigger clothes, "Just in case." "Just in case," is no longer an option. My entire mindset about who I am, physically, has changed. I don't feel like a fat woman that has lost weight (as in, I am still a fat woman that happens to be not-so-fat at the moment), I feel like a fit woman, perhaps even an athlete in the making.
I think it all stems back to my 50th birthday. If you were reading my blog back then (May 3rd, 2012), you may recall the moment of clarity that I had when I realized that the first half of my life was over and I was starting the second half of my life with a clean slate. I recall that moment vividly, as if it happened this morning, and I think that moment will be one of my indelible memories for life. It was so liberating. In that moment, as Jack and I were walking to The K, about to watch the Royals beat the Yankees, I knew that the first half of my life was behind me. My difficult childhood, the mistakes that I made as a young adult, the marriages that did not work out, the professional missteps, the hurts that I caused other people as I plundered my way through those first 50 years; those things were all done and behind me. My kids are grown and moving on with their adult lives. They are both fascinating people, so different from one another, yet the same. So different from me, yet others and I can see similarities. I am in a healthy and satisfying marriage. I love my husband and he loves me. I am so comfortable with Jack, our relationship is so safe for me. Never in my life have I felt so secure with someone. I know you read in relationship columns, etc... that it is healthy to have some secrets from your partner. I have to say that I don't believe that. Jack knows everything. I tell him everything. No matter how stupid I've been or how bone-headed a move I make, it just spills out of me when Jack and I start talking. He never judges, sometimes he laughs, but mostly he just nods his head and understands. It is so liberating to have this freedom to be me, 100% authentically me. The flip side of that coin (and there is always a flip side) is that I am 100% accountable for myself. If I don't like my life at any given moment, there is nowhere for me to look but in the mirror.
But that's where the strength comes from, from looking in the mirror and acknowledging this is my life and I need to do the things that I believe are important to me. Those first 50, difficult, sometimes harsh, years are done. Yes, they made me who I am today, but I can't blame today's happiness or unhappiness on something that happened 40 years ago. I'm over that. Completely and totally over it. Those first 50 years are now in a box, taped shut and they have been put in the basement. Oh sure, I've kept a couple of highlight reels that I may look at now and then and share with other people, but they're just stories to tell, memories to share. That's all.
I no longer need to eat to stuff my feelings. I no longer need to hide behind a fat facade. I no longer need to pretend that I am not interested in being strong and fit. I no longer need to be afraid of being attractive. It's all different, dramatically different, than it was, even one year ago. My 50th birthday was a watershed moment for me. It was the event that allowed me to see that all of the hard work that I have been doing with therapy, loving my children, seeking the right career, searching for and finding the best partner for me, has all paid off. That I am now the woman that I want to be and love being. This transformation goes deep into my psyche, it's not just physical. That's the difference. The transformation is real and it's here to stay!
Morning Exercise: Strength Training - See Monday, October 1st.
Yesterday Evening Exercise: More house cleaning - scrubbed the kitchen floor, worked up a pretty good sweat, actually. I count it as good as a walk.
Today's musings: Starting next Wednesday I will have a new personal trainer. To keep matters confusing, his name is Jeremy, too. In fact, I think his name is Jeremy Wallers and my current trainer's name is Jeremy Walters. At least when I say "Jeremy" everyone will know it means "Personal Trainer."
Jeremy Walters accepted a position at a new gym in Lee's Summit. It was tempting to consider switching gyms, he is impressed with the facility and the management of the gym, but there are two reasons 24 Hour Fitness works so well for me: first, it is very close to my house and second, it's open 24 hours. I really do like getting to the gym before 5:00 in the morning. It's not very crowded, I can use the equipment I want to use, and I am home by 6:00 or 6:10 and have time to enjoy my morning before going to work. Also, based on the information that I found on-line, Jeremy's new gym does not have a pool and I need a pool to train for the triathlon.
Jeremy Wallers and I had a brief discussion this morning and we set up our first training session for next Wednesday. He regularly competes in marathons and triathlons and other events and his eyes lit up when I told him that I am training for my first triathlon this summer. I am sure the transition will go well and I'm not too worried about it. I've enjoyed working with Jeremy Walters, but life goes on. We will have our final training session together on Friday.
I told Jack last night that I am sort of in a state of shock. It's hard for me to believe that I am so close to my targeted goal weight of 150lbs. Each morning I get up, weigh myself, and stare at the scale; trying to comprehend the fact that I've lost another four tenths of a pound and that, yes, in a couple of months I will no longer be trying to lose weight. I'll be doing a lot of other things, namely training for next summer's triathlon, which will include a lot of exercise and eating with the purpose of getting leaner, rather than lighter, but I won't be trying to lose weight anymore. I know for a fact that I'll weigh 150lb or less on December 31, 2012; that is not a conditional statement. There aren't any, "If this happens or if that doesn't happens," in that statement. I'll get there, I know it, it's a fact. And for some reason it's a fact that is taking a while for me to digest and get used to. Maybe it's because the last time I lost weight I got to the mid-170s and got stuck, and then got derailed by my surgery. Maybe it's because I can't remember the last time I was in the 160s. But I think it is a lot more than that. I have never, ever had the attitude that I have now about clothes. As I mentioned before, if I put something on and it looks like crap because it's too big, I take it off and throw it in a pile to take to Goodwill. I no longer store bigger clothes, "Just in case." "Just in case," is no longer an option. My entire mindset about who I am, physically, has changed. I don't feel like a fat woman that has lost weight (as in, I am still a fat woman that happens to be not-so-fat at the moment), I feel like a fit woman, perhaps even an athlete in the making.
I think it all stems back to my 50th birthday. If you were reading my blog back then (May 3rd, 2012), you may recall the moment of clarity that I had when I realized that the first half of my life was over and I was starting the second half of my life with a clean slate. I recall that moment vividly, as if it happened this morning, and I think that moment will be one of my indelible memories for life. It was so liberating. In that moment, as Jack and I were walking to The K, about to watch the Royals beat the Yankees, I knew that the first half of my life was behind me. My difficult childhood, the mistakes that I made as a young adult, the marriages that did not work out, the professional missteps, the hurts that I caused other people as I plundered my way through those first 50 years; those things were all done and behind me. My kids are grown and moving on with their adult lives. They are both fascinating people, so different from one another, yet the same. So different from me, yet others and I can see similarities. I am in a healthy and satisfying marriage. I love my husband and he loves me. I am so comfortable with Jack, our relationship is so safe for me. Never in my life have I felt so secure with someone. I know you read in relationship columns, etc... that it is healthy to have some secrets from your partner. I have to say that I don't believe that. Jack knows everything. I tell him everything. No matter how stupid I've been or how bone-headed a move I make, it just spills out of me when Jack and I start talking. He never judges, sometimes he laughs, but mostly he just nods his head and understands. It is so liberating to have this freedom to be me, 100% authentically me. The flip side of that coin (and there is always a flip side) is that I am 100% accountable for myself. If I don't like my life at any given moment, there is nowhere for me to look but in the mirror.
But that's where the strength comes from, from looking in the mirror and acknowledging this is my life and I need to do the things that I believe are important to me. Those first 50, difficult, sometimes harsh, years are done. Yes, they made me who I am today, but I can't blame today's happiness or unhappiness on something that happened 40 years ago. I'm over that. Completely and totally over it. Those first 50 years are now in a box, taped shut and they have been put in the basement. Oh sure, I've kept a couple of highlight reels that I may look at now and then and share with other people, but they're just stories to tell, memories to share. That's all.
I no longer need to eat to stuff my feelings. I no longer need to hide behind a fat facade. I no longer need to pretend that I am not interested in being strong and fit. I no longer need to be afraid of being attractive. It's all different, dramatically different, than it was, even one year ago. My 50th birthday was a watershed moment for me. It was the event that allowed me to see that all of the hard work that I have been doing with therapy, loving my children, seeking the right career, searching for and finding the best partner for me, has all paid off. That I am now the woman that I want to be and love being. This transformation goes deep into my psyche, it's not just physical. That's the difference. The transformation is real and it's here to stay!
Tuesday, October 2, 2012
10/2/2012: No Big News, Just Working It Out
Since coming home from China I have lost a little weight every day. This morning I weighed 167.8 pounds. I keep thinking, "Wow, I only have 17.8 pounds left to lose. Wow. This is crazy!" It's happening, it really is. By the end of the year I will be to my goal weight and well into the training for my first triathlon next summer. I feel great and am so much happier than I was a year ago. I'm stronger, more focused, and feel so much better about life. The weight loss is only a small part of that, though. Even though I have focused a lot on the weight loss since I started this blog, I do believe the daily exercise has been the real key in improving the way I feel. The two go together, if I hadn't been counting calories and losing weight, I don't know if I would have been motivated to keep exercising. If I still weighed 224 pounds I don't think I could have run 6.4 miles on Saturday, and the improvement I'm seeing when I exercise is part of what keeps me motivated. Also, it would hurt a lot more to run if I was still that heavy. But if I had to choose one or the other, if they came in separate packages and I had to pick which one was more key to my overall health, happiness and well being, I would pick the exercise over the weight loss. I hope all women over 40 are getting the message that regular exercise, including lifting weights, is critically important to their health, happiness and well being. There is no doubt in my mind that exercising now will make my 60s, 70s, 80, 90s, and beyond a hell of a lot more fun!
Yesterday's calorie count: 1547
Yesterday evening's exercise: House cleaning (Carla comes home on Thursday and my dad, Kay, and my sister are coming to visit this weekend! Yeah! We'll have a full house!). Does house cleaning count for my evening activity? I think it does. Mostly, I think the point is to be active in the evening, after sitting all day at work. Ruth, what's the verdict on that one?
This morning's exercise: Cardio Routine which includes 100 floors (24 minutes) on stairmaster, 1500 meters (8 minutes) on rowing machine, 2500 strides (20 minutes) on elliptical machine.
Yesterday's calorie count: 1547
Yesterday evening's exercise: House cleaning (Carla comes home on Thursday and my dad, Kay, and my sister are coming to visit this weekend! Yeah! We'll have a full house!). Does house cleaning count for my evening activity? I think it does. Mostly, I think the point is to be active in the evening, after sitting all day at work. Ruth, what's the verdict on that one?
This morning's exercise: Cardio Routine which includes 100 floors (24 minutes) on stairmaster, 1500 meters (8 minutes) on rowing machine, 2500 strides (20 minutes) on elliptical machine.
Monday, October 1, 2012
10/1/2012: Old Routine Feels Pretty Good
I've been home for a few days, after a two week vacation (which was awesome) and a whirlwind trip to China, and it feels good to be back into the routine of normal life. Even though I managed to maintain a decent workout schedule while in China, it's good to be home where I have control over when and what I am eating and I can go to my own gym where I am familiar with all of the equipment. This morning I weighed 168.2 pounds. I am still above my trend line (about two pounds) but I am losing weight at my normal rate again. I think I will accept the fact that between the vacation and the China trip I lost a little momentum and I will remain above my trend line until I reach goal. I have drawn my new goal line on my graph, starting with today's weight and reaching 150lbs on December 31st. My expectation is that I will stay more or less between my trend line and my new goal line until I reach goal.
In yesterday's post I neglected to mention calories consumed on Saturday, so I'll do it now. Saturday I ate 1570 calories and yesterday I ate1547 calories. Yesterday I swam 90 laps (2,250 meters) in about 55 minutes. That's 750 meters more than I will need to do for the triathlon, but I think it will be helpful to train much further than the 1500 meters required, since swimming is the first sport in the event. That way, if my body is used to swimming much more than 1500 meters, it won't get too wiped out from the swim and I'll have something left for the bike ride and the run. That's my plan, anyway! Between Saturday's 6.4 mile run and yesterday's 2,250 meter swim, I am a little stiff and sore this morning, but I am thankful that nothing hurts.
This morning's exercise was strength training. Here is this week's routine:
**Repeat 4 Times**
----16 Dyno Ball(20 lb) curl, press, and throws: Squat, pick up 20lb Dyno Ball (resembles a big, soft medicine ball) while in squat position, curl arms, stand up, press Dyno Ball above your head, then throw the ball as high as you can, letting it land in front of you. Repeat 16 times
----45 seconds Dyno Mountain Climbers: Get in plank position with hands resting on Dyno Ball instead of the floor, do mountain climbers (sort of like running in place while in the plank position) for 45 seconds.
**Repeat 4 Times**
----16 Shoulder Presses (30lb): This exercise is done on a machine. Traditional shoulder presses.
----12 Lat Raises (20lb): Hold two 10lb plates in both hands at the same time. Start with arms lowered, raise weights, with arms straight in front of you until arms are parralel with the floor. Lower and repeat 12 times.
**Repeat 4 Times**
----20 Walking Lunges (15lb dumbbell in each hand)
----16 Dips: Place the dumbbells used for the lunges on the floor, on their ends about shoulder with apart. Place hands on dumbbells with feet in front of you and but towards the floor. Lower yourself almost to the ground, exercising the tricep. Repeat 16 times.
**Repeat 4 Times**
----20 Step Ups: Alternating feet, step up onto stool that is approximately knee high. Repeat 20 times
----16 Deadlifts: With 15lb dumbbells in each hand, stand straight up with arms hanging in front of you. Bend at waist, with back straight and head up, and lower dumbbells until back is parellel with floor. Stand up slowly. Repeat 16 times.
Fall is here, it's October already!! I need to get back out on my bike several more times before it gets too cold and nasty to ride. I wanted to ride yesterday, but my morning was consumed with other things and I don't like riding in the afternoon because of all of the traffic. Next weekend will be busy with family visiting, so it will probably be two weeks before I can get back on my bike. No excuses the weekend after next, I will go for a bike ride, no matter what else is going on (unless it's cold and raining, that is!).
In yesterday's post I neglected to mention calories consumed on Saturday, so I'll do it now. Saturday I ate 1570 calories and yesterday I ate1547 calories. Yesterday I swam 90 laps (2,250 meters) in about 55 minutes. That's 750 meters more than I will need to do for the triathlon, but I think it will be helpful to train much further than the 1500 meters required, since swimming is the first sport in the event. That way, if my body is used to swimming much more than 1500 meters, it won't get too wiped out from the swim and I'll have something left for the bike ride and the run. That's my plan, anyway! Between Saturday's 6.4 mile run and yesterday's 2,250 meter swim, I am a little stiff and sore this morning, but I am thankful that nothing hurts.
This morning's exercise was strength training. Here is this week's routine:
**Repeat 4 Times**
----16 Dyno Ball(20 lb) curl, press, and throws: Squat, pick up 20lb Dyno Ball (resembles a big, soft medicine ball) while in squat position, curl arms, stand up, press Dyno Ball above your head, then throw the ball as high as you can, letting it land in front of you. Repeat 16 times
----45 seconds Dyno Mountain Climbers: Get in plank position with hands resting on Dyno Ball instead of the floor, do mountain climbers (sort of like running in place while in the plank position) for 45 seconds.
**Repeat 4 Times**
----16 Shoulder Presses (30lb): This exercise is done on a machine. Traditional shoulder presses.
----12 Lat Raises (20lb): Hold two 10lb plates in both hands at the same time. Start with arms lowered, raise weights, with arms straight in front of you until arms are parralel with the floor. Lower and repeat 12 times.
**Repeat 4 Times**
----20 Walking Lunges (15lb dumbbell in each hand)
----16 Dips: Place the dumbbells used for the lunges on the floor, on their ends about shoulder with apart. Place hands on dumbbells with feet in front of you and but towards the floor. Lower yourself almost to the ground, exercising the tricep. Repeat 16 times.
**Repeat 4 Times**
----20 Step Ups: Alternating feet, step up onto stool that is approximately knee high. Repeat 20 times
----16 Deadlifts: With 15lb dumbbells in each hand, stand straight up with arms hanging in front of you. Bend at waist, with back straight and head up, and lower dumbbells until back is parellel with floor. Stand up slowly. Repeat 16 times.
Fall is here, it's October already!! I need to get back out on my bike several more times before it gets too cold and nasty to ride. I wanted to ride yesterday, but my morning was consumed with other things and I don't like riding in the afternoon because of all of the traffic. Next weekend will be busy with family visiting, so it will probably be two weeks before I can get back on my bike. No excuses the weekend after next, I will go for a bike ride, no matter what else is going on (unless it's cold and raining, that is!).
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