Saturday, October 01, 2011
Weight 1st of September: 314.0
Weight Goal for October 1st: 308.0
Actual Weight for October 1st: 310.4
Total Weight Lost in September: 3.6 pounds!
So I was 2.4 pounds off my goal for the month, but that's alright. I got sick this week and still managed to squeak out a loss, so I'm happy with that. (Now I just need to get my energy and motivation amped up to get out there and 5k in the cold today.)
Total Weight Lost with SP: 105.8
Total Weight Lost Overall: 156.2
All in all, I think it was a good month. And two successful months in a row of actual losses on the scale means I'm working closer to my goal of getting consistent again.
What I did this month to make the magic happen:
- I did a 5k nearly every single Saturday in September. Something I plan to repeat in October.
- After several attempts, I finally ran 2 miles straight without stopping 2 Saturdays in a row!
- I started tracking honestly again and I'm keeping track of my net calorie deficits each day on a spreadsheet at work.
- I started making my calorie goals and sticking to them.
- I never, never, never gave up. I had bad days, but I didn't let them derail me completely.
- I kept to healthy meals at home and took my lunch to work instead of ordering out again.
Goals for October:
1. Stick to the 1600-1800 calorie range.
2. Make healthy meals at home.
3. Pack my lunches.
4. Plan ahead on what I'll eat for the week and try to stick to that. It keeps me on task.
5. Cardio schedule:
Monday - Easy Run
Tuesday - Zumba
Thursday - Speedwork Run
Saturday - 5k
6. When possible and able, stick in biking on Wednesdays and XT of some sort on Fridays.
7. Rest on Sundays. It's my one day to not worry so much about how many miles I'm putting in or how many cardio minutes I need for the week. Plus, it's been essential in my 5k Saturday recovery.
8. ST schedule:
Monday - ST at the gym or at work on break
Wednesday - ST at the gym or at work on break
Friday - ST at the gym or at work on break
I'm backing off from ST...I know, odd considering that I'm currently in a ST challenge, but for months this year I was unable to really do the cardio I wanted so I worked a lot on my ST and weight lifting in the gym to make up for it. In order to get myself cardio ready again, I need to back off on the hour-long lifting sessions at the gym. Doesn't mean I'll eliminate them completely, just that I'm focusing on getting my balance back. ST is STILL important though. It helps my running game, helps make me strong and keeps those healthy muscles burning the icky fat. ;)
9. Drink my water!! This is always so important and with the cold temps coming it's been noted that the body thirsts less and less for water, making it harder for those of us trying to be consistent with our water drinking to keep on task.
10. Do my CC stretches! I've been consistently doing most of these following each run but I should be doing them every single day. Have GOT to carve out time to do that every day.
11. My running goal - 3.1 miles straight. That's my goal for the month...to work my way to being able to run a full 5k without stopping. I've gotten to just over 2 miles so I have 5 Saturdays to add that extra mile to my running. I fully believe that if I stick to my schedule and am nice to my body, I'll be able to get there and will finally reach a goal I've had for an entire year. It was last October when I ran part of 2 5ks in a week and started considering whether or not I could run a full 5k one day. Injuries and problems with my back/hip/pelvis sidelined me for a while, but I'm working slow and steady still toward that goal. CC commented on how great a job I'm doing increasing slowly and working toward these goals and he's 100% on board with my plan for the month.
Weight Goal for November 1st: 304.4
Total Loss Goal of: 6 pounds
If I hit this I'll be ahead of schedule of my main goal right now of being at 298 by the end of the year/Christmas. (My secret goal, because you know I always have them, is to be under 300 by Thanksgiving.)
Finally, I took my measurements again today. Nothing too amazing to report other than a .25 inch loss on my waist and a 2 inch loss on my hips. See, running does have its benefits! ;) Maybe by the end of the year I'll be in a new size of pants too and will see those size 22s I have stashed away finally fitting me (or at least getting really close!).
Deuceland Goal Update:
12.4 pounds to go
53 days left to achieve it
Just a couple ounces a day and I'll be there...totally doable!
Thursday, September 29, 2011
...the plague! I swear I have no clue what was with me Monday and Tuesday. All I know is that I could NOT get out of bed, and whenever I tried I felt dizzy and sick to my stomach. I spent 2 full days either in bed or on the couch. And instead of the tummy trouble causing me to not want to eat, the opposite occured and I wanted to eat everything in sight. And the fact that I felt like I was in a state of delirium did not help.
On Tuesday I attempted to get off the couch. My plan was to go for a light, easy walk or run. I thought it might make me feel better, as exercise usually snaps me out of it. Problem was I expended all my energy walking to the bathroom. Yep, you heard me right. By the time I walked down the hall - gripping the walls for support - I wanted to curl up into a ball on the bathroom floor. Instead, I tossed some clothes in the wash and collapsed on the couch again. Later, Hubs drove me to the store. I showered and got dressed and my energy was gone...just gone. I got through one errand before begging Hubs to take me back home. I even skipped out on watching Ethan at football practice because just the thought of sitting up for 2 hours made me want to lose my lunch.
From early Monday morning until about 6:30pm on Tuesday night I was useless. And, yes, I remember the exact time I sat up and didn't see the room spinning around me. By 8pm I was able to stand without feeling like I was going to fall over and I couldn't keep myself from cleaning up a bit. Twenty minutes into picking up what I was defenseless to stop the kids and Hubs from messing up during my two day delirium-soaked respite on the couch and I realized I had better just lay down and sleep some more to make sure I was healing up.
I finally made it to work yesterday. Things were touch and go for a bit. I had some dizzy spells, but nothing too severe. Just after arriving I felt hot and sweaty and had to sit down immediately and started regretting even taking the journey to work (I think the getting up, getting dressed, and driving here zapped my energy once again). The eating thing was still mysterious and annoying, and I finally had to give in to the notion that I was not, as I expected, stepping back into the gym that night. Instead, I survived the day, drove straight home, made too much food, which I ate, and helped my oldest with his homework before crashing in bed a little earlier than usual.
After waking up feeling much better today, I'm sure that was a good call. I could sit here and beat myself up over the fact that I haven't worked out since Saturday, but I'm not going to. I could yell at myself for eating like a crazy nutjob, but I won't do that either. Life happens. You go through the storm, you hold on for dear life and when you come through the other side you thank your lucky stars you survive and get back to the business at hand. That's life. And I'm alright with that. Does it mean I won't hit my October first goal? Probably. But October 1st is not the end/beginning of anything other than another month on the calendar. Each day is a new opportunity, so I'm just taking them as they come.
So that's where I've been the past few days. Sorry I was incommunicado but I didn't really even know which end was up or whether it was night or day. Glad to finally have a clear head again. And glad to be coming out of it with half a week left to adjust.
I spent last night (on the couch) readjusting my Spark goals. I gave myself until December 31, 2012 to reach my 230 goal. (I did have it set for July 4th of next year.) I also pulled back on some of my exercise goals, opting for cardio on Monday, Tuesday, Thursday and Saturday with ST on Monday, Wednesday and Friday. I need to back off a bit because I don't want to burn out and because Hubs mentioned last night that I'm too busy and he never sees me anymore.
Both of these changes, of course, increased my calorie limits, but I'm going to ignore that for now. Instead, I'm going to stay focused on staying near the 1600-1800 mark, because I know this has always been a good number for me. If I stick to it, I lose regularly. It's the same number set I chose when I was 466.6 pounds and just starting out and it worked then as well. If I dip closer to 1400, I've learned, I lose nothing. If I get over the 2,000's too much, the scale starts responding in the wrong way. So 1600-1800 is my sweet spot and that's where I'm sticking.
What's more, I'm going to refocus my efforts. I've actually considered resetting my goals to my first mini goal of reaching 298. (For those keeping track, this is the number the family and I have settled on for the under-300 celebration. I know why too. 299.9 can be a fluke, especially for me. 298, however, shows that I'm under 300 and have a TINY bit of wiggle room for fluctuations. There will be some sort of celebration when this number hits, but I'm not sure what yet.) The hope is to reach that by December 31st of this year so I can start 2012 in the 200's. Instead of resetting all my Spark goals, though, I've reset my Target Weight app so I can keep track of my goal there.
So, that's what I'm working toward.
298.0 by 12/31/11
That's 13 weeks.
Today I weighed in at 313.4, so I've got 15.4 pounds to go.
That's an average of 1.2 pounds a week and totally doable.
Going to shoot for a net calorie deficit each day of 1000 calories. (I've pulled out my net calorie excel spreadsheet that my girl SUGIRL gave me a while back and have been keeping track of each day there.)
Back on track. Tonight it's either Zumba or Speedwork or an Easy Run...maybe a combination of these. *shrug* Tomorrow I'm going to get some ST in at the gym, and then Saturday is my first October 5k and first attempt at running 3 miles straight.
Plans change. Things happen. Those who succeed are those who come out the other end, dust themselves off, and just keep going.
Sunday, September 25, 2011
Weight Last Week: 316.0
Goal for This Week: 314.0
Actual Weight This Week: 311.6
Loss/Gain: -4.4 pounds!!
Weight Lost with SP: 104.6 pounds
Total Weight Lost: 155 pounds
Last week I worked on consistency. On Monday I planned out all my meals for the week - breakfast, lunch, dinner and snacks. I made it so I was within my ranges on the low end every single day and then tried to stick as closely to that as possible each day. It didn't always work out.
Calorie Range: 1670-2020
Sunday - 1499 (not sure if I tracked everything, tho)
Monday - 2576
Tuesday - 1908
Wednesday - 1823
Thursday - 1921
Friday - 2722
Saturday - 1994
So I overate on Monday and Friday, but I forced myself to log it. I don't remember what was up with Monday but I know exactly what caused Friday's meltdown/disconnect. I weighed in at the house Friday morning at 312 pounds. I was excited because that was my weigh-in day with the gym. Last month I had weighed 317 on their scale and I wanted to show them a decent loss of at least a couple pounds. I get there and ....316.8. *face/palm* Of course I weighed in in the evening, after eating some salty chips for a snack. I wanted to punch the stupid gym scale in the face. Not only that, but I noticed my FFM has decreased by about 10 pounds, which is frustrating but I'm pretty sure it comes from all the running I've been doing. Anyhow, it means that to reach my 30% body fat goal, I went from having to get to 230 pounds to having to get to 224. *sigh* It was not a good night. I cried a lot...and the next day I shut myself up and continued on.
As for my workouts, I was also working on consistency. I let ST take a backseat as I tried to settle into a consistent routine, something I've been sorely lacking.
Calorie Burn Goals for the Week:
Workout at Least 30 minutes everyday except Sunday and Fridays.
Burn at least 1780 calories in a week. Averaging 356 calories burned in each 30 minute session scheduled.
And this is how I did:
Sunday - 0 calories burned - off
Monday - 226 calories burned - "Easy Run" day; 1.5 miles in 24 minutes
Tuesday - 634 calories burned - Zumba (45 minutes)
Wednesday - 362 calories burned - 22 minutes on bike
Thursday - 216 calories burned* - Speedwork Run; 1.45 mi in 23 minutes
Friday - 212 calories burned* - Zumba for Kinect; 15 minutes
Saturday - 477 calories burned - LDR 5k; 3.12 miles in 47 minutes
Total Calories burned: 2127/1780
Now, I'm pretty sure that it probably overestimated on Wednesday because that recumbent bike did just about nothing for my HR (though my abs certainly felt it), but I'm also pretty sure it underestimated on Thursday and Friday, so I think it all evens out.
So, yes, I overate a couple days - by 1258 calories for the week - but I ate within my ranges the rest of the week. Plus, according to Spark's calculations I burned an extra 347 calories.
See, I'm going back to the numbers...because they work...and because I finally can now that my body is cooperating. I'm working on staying consistent and trying to work out a plan that works. I plan on repeating this same effort next week, though I'm going to stick back in some ST during the day on at least 3 days.
I need more successful weeks. I'm 11.7 pounds away from 299.9 and I can finally see it...I finally feel like it might happen, and soon if I can stick to it. My goal is to in the 200's by the time this year ends.
I can't stress enough how planning, adjusting, and consistency have worked for me this week, so I need to repeat that over and over again until I reach goal. (I know...DUH, Esther! ;) ) I got hung up on the slowness when injuries sidelined me. I got caught up in it not happening and I lost sight of how to make it happen. I've got to get out of that mindset and back to the "I can do this! I know how to do this. I've done it before, I can do it again!" mindset.
Plan for next week:
8+ glasses of water per day.
Another thing I did well this week and must continue to do.
Plan out meals, record them ahead of time and try to stick with it, staying within calorie ranges.
Work out consistently. I have a plan, now I just have to stick with it.
Sunday - rest day
Monday - Easy Run day, ST
Tuesday - Zumba, ST
Wednesday - 25 minutes on the bike
Thursday - Speedwork Run, ST
Friday - (optional) XT, ST
Saturday - LDR 5k
And I've been thinking about October goals as well (which I'll actually post on the 1st, as always). I've already decided to do continue my 5k Saturdays, but I'm going to work on running 3 miles straight for the month of October. It might take me the entire month, but that's okay. Slow and steady wins the race, right? With consistency, I should be able to run a full 5k by the end of October.
Weight Goal for next week: 309.6
Onward and Downward!
Friday, September 23, 2011
Is This Thing On?? - Wednesday
Okay, so I'm going to say it once again...I *hate* the recumbent bike. Seriously, do people actually get a good cardio workout on this thing because I'm not feeling it! I usually do my bike workout on the one "regular" stationary bike in my Wednesday bike workout. I feel it's more like a bike I would ride out on the road and that's my main reason for even putting up with stationary bike workouts. But this Wednesday some dude was on my bike. *pouts* Instead of waiting or turning around and leaving, I decided to bite the bullet and do my bike workout on one of the recumbent bike.
First of all, I didn't get nearly half the sweat on that I get on the other bike. I kept thinking to myself, "Does this actually COUNT as cardio?" I was tempted to count it as ST because I've been trying to work my abs this week (PMP week 3 was to focus on something you don't normally focus on) and what I noticed was that I was getting great "crunches" in that position.
So, seriously...does anyone get an actual cardio workout from this thing? Really? I don't get it. I'm getting back on the regular bike Wednesday! I don't care who's on the darn thing...I'll push 'em over the edge and laugh and then get my good cardio workout in. *lol*
One good thing I can say about it? Second week in a row I've done my 20 minutes on the bike! Hello, consistency!
Please Don't Puke!! -- Thursday
So yesterday I was reading a Runner's Magazine that I hadn't really had a chance to get into before. In there I started reading about speedwork. It's something I've considered before but never really took notice of because I wasn't running consistently anyhow. But now that I've gotten my 2 mile run in and have been running consistently for weeks now, I thought it might be a good challenge for me.
I cannot tell you how "freeing" it felt to not have to go to the gym last night. I prefer running on the road to running on the dreadmill or the indoor track. I like to actually get somewhere when I run, and I was so happy to actually be able to do that. I kept wondering all day how I was going to time my speed bursts in my run and then on the way home it hit me -- W1D1 of C25k program has great prompts for intervals. I would simply set my program to that and use the "run" 60 second segments to tell me when to increase my speed and use the "walk" segments to tell me when to recover by running slower. The goal was to teach my body that jogging was recovery and to instruct it that I was now going to expect just a tiny bit more from it. I wasn't going for all out speed. My slow running speed is just a tiny bit faster than my fast walking speed, so we're not talking works of genius running here.
I did my 5 minute warm up and then off I went. I got in about 3 fast segments and was surprised how my body was responding to my "recovery" time, even though I was still actually running (though VERY slowly! *lol*). After 3 fast segments, though, I needed a walk break. I told myself beforehand that it was okay to stick a walk break in when I needed it. I was trying this out and if it didn't work it was okay to scale back. I don't need to succeed on the first try. After my walking break I broke into another fast run and then slowed down into my slower run once more. And that was all I had in me. I accepted that and let myself walk the rest of the way home as a cool down.
Now let me just tell you that the actual pain didn't start until cooldown. I felt a side stitch and then my stomach started turning. I suddenly realized how the BL people must feel right before they've worked out so hard they want to puke. I went home and stretched...a LOT! I knew I needed that. And then I sat there and tried to calm my stomach, all the while praying, "Please don't puke! Please don't puke!!" I managed not to lose whatever fluids were in my system and dinner was soon ready. After I got a few bites in me, my stomach calmed down.
It's a lesson I've been learning these past two weeks. Yes, my stomach goes to crap when I eat crap. But my stomach also goes to crap when I wait too long to eat. No clue what that's about but if I realize it's been too long since eating, I grab a few bites of something and feel instantly better. So eating dinner made my stomach stop turning and I realized that it wasn't just overworking myself that caused the problems -- it was lack of proper fueling beforehand. I have GOT to work on this if I want to be successful at it. Going to try tweaking my food times a bit and see if I can find the magic equation that will stop this from happening again.
On the upside? I've managed to stick to my plan all week. Yes, I let my ST slide a bit. I needed to work on consistency in both my diet and my workouts. Sometimes I push myself too hard in ST and I need more recovery time..and that hasn't been working all that well for me. My abs hurt so I know Zumba + recumbent bike + running has been helping engage my core. I also know that I can't let ST go completely. I just need to back down a tiny bit so I don't overwork myself and need a long recovery day.
Happy Friday everyone! Off to see the CC and tell him I've been doing much better! :) Weigh-in today at the gym too. Hoping my consistency will pay off!
Wednesday, September 21, 2011
Yesterday at work went a little like this...
try not to fall asleep
wake up and realize you've been kinda out of it for about 15 minutes
look around for witnesses and discover none
stand up and decide you MUST find something to do
go for a break
come back and wonder what you could do
find a colleague doing something somewhat active and ask her what's up
realize she's moving stuff around
realize this activity will keep you awake
volunteer to help
along the way, realize that the supply room needs cleaning and organizing
jump in without asking if I'm allowed to
I was at it for at least an hour - cleaning, organizing, dragging heavy boxes back and forth, sorting through crap from the 70's (no lie). My supervisor walked by and looked at me funny, but didn't put up a fight. One of the women who spends most of the time in the supply room (which is also a huge file room for us) walked by and sent up a blessing and thanked us. The guy who mans the supply room seemed pleased (maybe because he didn't have to do it? our boss dropped by later and said, "I was going to have HIM to it." *lol*). I was proud I accomplished something beneficial for the staff AND kept myself awake. *lol* And today, I had to go back in and admire my handy work...it's PURDY! :)
As I'm running back and forth with boxes and random things to the trash, to the pile of stuff that needs to be shipped off to surplus, and back to the supply room, one of my coworkers said, "Well you're getting in your workout today."
Problem? I told myself there was NO excuse to skipping Zumba. NONE. Nada. Don't even THINK about it. So, yeah, I got an EXTRA workout in yesterday because I still went to Zumba.
1) I still love it.
2) It still hurts my back.
3) I feel stupid on some of the modifications I have to make and I have to force myself to stop the negative talk as soon as it starts.
4) It still hurts.
What I SHOULD have done next was go home and immediately ice...but I'm a wife and a mother and apparently the only person on the planet who is a part of my family and has any energy to accomplish any task that might benefit the family. *sigh* Went straight home, started on dinner, realized we were out of potatoes, got back in the car, ran back to town, grabbed potatoes (and buns for our "end of summer cookout" this weekend), headed back to the house, put the water on for the egg noodles, turned on Glee REALLY loud so I could at least HEAR the last 20 minutes or so, pulled the split chicken breast out of the crockpot, skimmed the pot for loose bones, pulled the chicken apart and put it back in the pot, cooked the noodles, took a 5 minute break while they cooked, then drained the noodles, put them in with the chicken mixture, nuked the mashed potatoes (yeah, I cheated and bought a pre-made container of taters...if I didn't we wouldn't eat until 10pm because I only have one pot for potatoes/pasta and I needed to make both), and served out servings for all three of us (Logan was out with his grandparents).
That's when I finally sat down. FINALLY.
I ate and had a huge cup of coffee (why the eff did I do that?) and a huge glass of water and then FINALLY iced my back...and my ankle...and my left knee...and my shoulders...and my back again. As I moved my ice pack around I started to realize I was more banged up than I had realized. Unfortunately icing didn't help that much and I was in a LOT of pain when I went to bed...so much so that I spent at least an hour or two whimpering and crying and trying everything I could to get comfortable to no avail. I think I finally passed out around 2am...and then Logan brilliantly set his clock wrong and woke me up at 5:20am this morning...a full HOUR before I needed to be up.
HUGE *FACEPALM* HERE
I have no lessons for you...other than the fact that I can't currently be around chocolate...effin' Halloween candy sales! (Don't worry...came in this morning and gave the majority of it away to coworkers. Only kept the bag of fun size plain M&Ms because I know Ethan will love being able to have those every once in a while.)
So...yeah...OW! *whimpers* I'm seriously wishing I had stayed home today and slept, but I knew I needed to stick to the schedule. I hope I make it through my short stint on the bike tonight! At least dinner will be quick and easy - my now famous Pad Thai Stir Fry involves putting pretty much everything in a pan, cooking, then stirring in the sauce and noodles and VOILA! Amazing! ;) (And because I thought ahead - the veggies I bought pre-cut...all except the mushrooms I'll throw in, so very little prep beyond soaking noodles and cutting mushrooms.)
EDIT: I can tell how tired I am just reading this back..it's just all thrown out there in a je ne sais quoi kinda way. *snort* Off to stand up and walk around and try not to fall asleep once again...
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