Sunday, November 24, 2013
On November 11th, I participated in an optional health screening offered through my employer. Weight, height, blood pressure, and bloodwork were taken. The results were available 72 hours later. Many of them were what I expected. I have recently been fighting with my insurance about the lack of adequate prescription coverage benefits; requirement for mandatory 90-day subscription, and poor coverage of non-generic prescriptions. Both my Synthroid and Lexapro are supposed to be filled at brand name necessary, as specified by my Dr. So, since my medications had become cost-prohibitive, I began skipping and sometimes stopping them altogether. It didn't help that I spent time out of state with my Dad during his last three weeks at Johns Hopkins and a Maryland Hospice losing his fight with Pancreatic Cancer.
Needless to say, I wasn't surprised when I read my results:
Weight- 207 (office scale)
Blood Pressure- 128/82
Glucose (fasting)- 98 mg/dL
Cholesterol (Total)- 207 mg/dL
HDL Cholesterol- 52 mg/dL
LDL Cholesterol- 130 mg/dL
Triglycerides- 125 mg/dL
Cardio CRP- 3.1 mg/L
TSH- 6.83 mlU/L
T-4 Free- 0.9 ng/dL
Iron (Total)- 21 mcg/dL
Iron Binding Capacity- 437 mcg/dL
% Saturation- 5%
Ferritin- 4 ng/dL
Hemoglobin- 10.3 g/dL
I decided it was time to join my company gym (since it's only a $10/month payroll deduction), take my measurements, and start tracking my food and exercise again. Also, I am taking my Synthroid most of the time and have restarted my iron pills.
As of 11/17/13, here is how things look:
Weight: 202.8 (home scale)
Chest (across fullest part): 42"
Chest (under): 38"
Waist (smallest part): 40.5"
Waist (at belly button): 43"
Abdomen (2" below navel): 46"
Hips (at hip bone): 46.5"
Thigh (10" above knee): 27.5"
Waist to Hip Ratio: .86
After my first week, I am down 3 lbs, and have seen some inches lost as well. Because my fasting glucose was just under "risk for pre-diabetes" and HgA1c was in the pre-diabetes range, I decided to change my nutrition settings to the Diabetes Nutrition program. This will help me keep a better gauge of my carbs. I also joined the 8-week Diabetic Weight Loss Challenge and am beginning week two.
Since my Dad passed on 10/20/13, only my Mother will be coming up for Thanksgiving this year. My husband and I will be cooking for about 10 people. Being pescetarian, I will not be partaking in the turkey. However, my downfall is usually the side dishes. Our department is bringing in various breakfast dishes during the week, as well. So, with the exercise I get in this week, I am hoping to at least hold steady.
Sunday, January 29, 2012
After starting 2011 at 169, I started on a low-dose (25 mcg) of Synthroid and, over the course of the year, gained back the weight I had lost in 2010 and then some. I began this year weighing 189.4 on New Year's Day. I sucked it up and changed my tracker. I took my measurements and put the ones they keep track of in the measurement tracker.
January started out looking like this:
Water %: 45.6%
Chest (under arms): 37"
Chest (across fullest part): 40"
Chest (under): 34.5"
Waist (smallest part): 36"
Abdomen (2" below navel): 42.75"
Hips (at hip bone): 46.25"
Thigh (10" above knee): 26"
As of today:
Water %: 45.4%
Chest (under arms): 37"
Chest (across fullest part): 40"
Chest (under): 34.5"
Waist (smallest part): 35.5"
Abdomen (2" below navel): 41.75"
Hips (at hip bone): 45.75"
Thigh (10" above knee): 25.5"
So, I'm down 1.4 lbs and 2.5 inches this month. I'm due to have my thyroid levels checked in about two weeks and see if I stay at my current dose or have to get it tweaked again. I think I'll also ask to have my iron levels checked again.
I'm working with my massage therapist and chiropractor on getting my left shoulder issue resolved so I can resume upper-body exercises. I've been doing cardio at the Y at least twice a week. I am going to incorporate more stretching, as well as slowly add back in strength training where I can. I've been considering picking a different type of exercise from the "On Demand" feature so that some days I do yoga/Pilates, and others I do cardio. This will require discipline on my part to wake up at 6:00 in the morning to do these routines before getting ready for work in the morning. As the weather gets a little warmer, hubby and I will get back out running. We already have a few races lined-up for this year.
As far as my food intake goes, I still refrain from eating land animals. I have cut out soy milk and processed soy foods when I am able. I am also being more diligent about reading ingredient labels so I can be more aware of which items have HFCS, soy lecithin, soy protein isolate, and a new item MZZCHIEF recently wrote about: carageenan. I switched to a brown rice protein powder because the whey protein powder I used had soy protein isolate in it.
Sunday, February 06, 2011
This week I made it to the gym 4 out of 4 days. SInce I have evening class on Mondays, I am no longer able to go over with my family. Instead, I've been going over late morning/early afternoon. The rest of the time, we go over as a family.
Monday I did HIIT on the Stair Machine for 35 mintes and a 5 minute cool down. After a 3-minute warm-up, I do faster steps on a higher setting for 20 seconds and then drop down to do recovery steps at a lower setting for 40 seconds. I repeat until the timer resets for cool down and I do an easy 5 minutes for that. My strength training is still on the machines, but I'm considering switching over some of my upper body exercises to free weights.
Here's what I did Mon/Wed/Fri:
Assisted Pull-ups: 3 sets x 10 reps x 48 lbs
Assisted Dips: 3 sets x 10 reps x 58 lbs
Adduction Machine: 3 sets x 12 reps x 90 lbs
Abduction Machine: 3 sets x 12 reps x 90 lbs
Leg Press Machine: 3 sets x 12 reps x 150 lbs
Shoulder Row Machine: 3 sets x 10 reps x 80 lbs
Lat Pulldown Machine: 3 sets x 10 reps x 70 lbs
Ab Crunch Machine: 3 sets x 12 reps x 75 lbs
Back Extension Machine: 3 sets x 10 reps x 95 lbs
Tuesday night, I went swimming in the adult swim lanes at the Y during my daughter's swim lesson. Hubby and I had to share the lane with up to three other people during our 1/2 hour in the pool. Hopefully, more lanes will open up once the swim team practices end. Even so, I was able to swim 600 yards comfortably. (24 lengths, or 12 laps, of a 25 yard pool). I've gotten as far as 800 yards, but that was when hubby and I shared the lane ourselves.
Wednesday night was another HIIT session. I had wanted to switch things up and use the Arc Strider, but another person got to the machine right before me and the only thing open that I was remotely interested in using was the Stair Machine again. It's hard to do HIIT on the Ergo Rowing Machine, and I don't do treadmills. The only bikes open were the ones for spinning, so the stair machine it was. I did another 35 minute workout with a 5-minute cool down and moved on to my strength training.
Thursday, I could kind of feel my quads asking for a break, so I did some light stretching and worked on my auditing and western civ. notes, reading, & homework.
Friday night brings the usual cardio circuit class. Though, Kurt changes it up every week. This time he announced that he brought back the burpees for the class veterans, and then looked over at me. He knows they are not my favorite. The line-up this week, with 8 stations for 8 participants:
*Medicine Ball Alternating Push-ups
*Plyo Jumps (using 12", 18", or 24" stool), I used the 12"
*Weighted Crunch (using a 10 lb or 25 lb weight), I used the 10 lb
*Ship Rope (30 sec alternating, 30 sec simultaneous)
* Squat Press, using 10 lb kettle bells to do overhead press
* Side Plank (30 sec, switch sides for next 30 sec)
* Kettle Bell Squats (using 15 lb kettle bell)
Again, did each station for a full minute, going as hard as possible without risking injury, and then resting for a minute. Repeat til all stations are completed, rest 5 minutes, and do it a second time. There were several exercises I felt like my heart was going to pound out of my chest. Which, is saying something for a 40-year old with a resting heart rate of 46 bpm.
Yesterday was another rest day, with a bunch of stretching 'cause my quads were hating me. We went over my M-I-L's to celebrate hubby & his brother's bdays. They are 3 years and 13 days apart. His brother's bday is 2/1 and hubby's is 2/14, so we usually celebrate both somewhere in the middle. Since hubby turns 40 this year, I am having his friends over the Saturday before his birthday to have a Poker Night. This will hopefully distract him from the surprise party I am throwing for him on 2/20 at his mom's house.
I definitely need to keep up with my fitness minutes this month, if for no reason other than I'll need to work off all the yummies from yesterday and the parties on 2/12 and 2/20.
Friday, February 04, 2011
Here is the series of pictures my hubby took of me last January:
At that time, I weighed 173-ish pounds and was around 37% body fat.
I never had other pictures taken during 2010. I couldn't decide how often I wanted to take pictures. First, I thought I'd take pictures for ever 5 pounds I lost, but I lose weight so slowly that it was taking a while to reach that milestone. Then, I was going to take pictures every time I lost a couple of inches. However, inches lost wasn't going any more quickly than pounds lost. Hence, no progress pictures for the rest of 2010.
This year, I've decided to take pictures at the end of each month. Since I was borrowing my daughter's computer the past few days, this is the first chance I've had to put January's pictures up.
This is my first time using Photoshop to use composite pictures. Sorry if the pictures are too small.
In these pictures, I weigh 168 pounds and 33.4% body fat.
I think I can see some definition in my arms, shoulders, back, abs. My waist and hips are smaller. Though, I don't really see any changes in my legs.
Since February's a shorter month, I don't expect to look much different. We'll see.
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