Saturday, July 27, 2013
What I've done well:
2 Strength Training Workouts per week. I've been doing this consistently for the past 7 weeks. I have increased to 15 reps of each exercise, 2 or sometimes 3 sets, and have also increased the difficulty by adding more weight or doing a more advanced version of the exercise. I'm definitely stronger.
Attaining weight goal of 130. I met this goal and have been maintaining, although I think perhaps I should lose another 5-10 pounds. My percent body fat is still over 22%, and my goal was to get below 20%. I thought that 130 pounds would put me there, but not quite. Then I thought that I might increase my muscle and thus shift the percent, but I think I don't muscle-up that quickly and it looks like I really need to work on losing more body fat if I really want to achieve that goal. But for now, my goal is to maintain. I'll reevaluate my % body fat and goal weight at the end of the challenge, and make a new commitment for BLC23.
Tracking my food: This is my big failing right now. I do it for a while, and then I get lazy. Right now I'm maintaining my weight without a problem, because I burn it off by walking and riding the bike. When we have less daylight and the weather changes, I won't be outdoors as much and won't get as much cardio...maintaining will get harder, which I know all too well from past experience. That's when tracking my food becomes critical. I really MUST reestablish the food tracking as a consistent habit. I think it best to track on paper rather than in the SP food tracker...tracking online just takes so dang long.
Following Fuhrman... the sweet treats have crept back into my diet. I'm not consistently following the Fuhrman plan like I was in the spring. I really feel MUCH better when I'm consistently on plan. I've been slipping in the treats because I know that with the exercise, I can "get away" with it. But really I don't get away with anything...I feel the difference when I go astray. I need to recommit.
What I appreciate about my body: Health! I am 57 years old. I have no health problems, other than a bum ankle from a car/bike accident in 1990. I take no medications. I have outrageously good health. I want to do everything possible to keep it this way!
Tuesday, June 11, 2013
TRACK my food every day. My intention is to stay within my calorie range every day, but my goal is to track it in the nutrition tracker every day - even when I have to estimate; even when I know I'm going over on my calories or if I'm eating off plan. I don't expect to be perfect, but my goal is to always be accountable.
Sunday, June 09, 2013
Attain Goal Weight of 130 (or less).
I have a target weight range of 125-130, which should put my body fat % below 20%.
That is my weight loss goal for BLC22 with the Powerful Prism Panthers.
Saturday, June 08, 2013
2 Strength Training Workouts
My goal for this challenge is to consistently every week to do 2 ST workouts of 30 minutes: 5 min warm up, 20 minutes of ST doing at least 2 sets of 10-12 reps of each of 10 exercises with a balance of lower body, core and upper body, and a 5 min cool down stretch.
Week #1 of BLC22 with the Powerful Prism Panthers: did ST on Wednesday and Saturday.
Sunday, May 19, 2013
Saturday is "errand day" with my Dad. He really didn't need me this week; he had run all his errands with his girlfriend Betty, so he had just about everything he needed. But I wanted to spend some time with him, so I invited him to go with me while I ran all my Saturday errands.
We went to the grocery store first. Usually on Saturday I do my shopping first, without him. This was the first time that he's accompanied me while I picked out my groceries. I started in the produce section and bought lettuce, watercress, kale, mushrooms, red peppers, broccoli, blackberries, sweet potato, carrots and avocado. I picked up a couple of things from the "middle" of the store (like kitty litter), then we were off to the other edge of the store to the frozen foods, where I bought peas, broccoli, and green beans...and a pizza for when Rich comes over.
We went back to my house, and I washed all my produce and put it away. Dad was asking me questions, like what I used this or that for, or how I prepared it. I was roasting the mushrooms in the oven - and he was snacking on them like candy when they came out. He seemed pretty excited about the mushrooms and was going to start preparing them for himself the same way, and use the roasted mushrooms on salads and such.
Later on, when I took him back home, he remarked how much he liked my diet. His words kind of stuck with me all night, enough to make me write about it this morning. We really are what we eat. I'm eating colorful, fresh, crisp and healthy - and I look and feel the same.
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