Tuesday, November 08, 2011
Sometimes you just have to DO it...
Instead of simply watching The Biggest Loser for motivation, I try to be active during the two hours each week it is broadcast. Some weeks I do better than others. This week I got on the elliptical with the goal of going 2.25 miles for my walking 5K training program. Once I reached that, I wanted to go 5K. Once I reached THAT, I tried for an hour. By then I was almost to 5 miles, so I kept going until I'd done 10K (6.24 miles). And then came the 15 minute cool down period. Total: 7.25 miles, 11,746 steps and 1,050 calories. Average heart rate of 137bpm up to a max of 150 bpm. And I could smell the ketones in my sweat.
Sometimes you just have to get started, and you never know how far you can or will go... or how good you'll feel afterwards.
My foot is still giving me a little pain, but I feel more confident about doing the Thanksgiving morning 8K Gobble and Gorge now.
In the morning I plan to hit the weights again.
Monday, November 07, 2011
this weekend was unusual. I went to an anniversary party (yes, there was cake) and then visited with Mom. no exercise... and the weather was perfect, but I was traveling. this was the weekend for the Oaks Marathon and Half that I did last year (13.1!) but I thought I was going to be in Brazil this month so I didn't train or enter...and the trip never happened (because I promised DD I'd help her get a new car...still waiting for her to decide what she'd like).
So this morning I got up and went to the gym. Did the hour on the recumbent bike (almost quit early, but reading the newspaper and listening to Pandora got me through) followed by a full body ST session and finished with stretching.
Since I'd taken a few days off, the difference in the amount and number of reps I could do was remarkable! Yeah! In fact, as I was doing chest flyes on the balance ball, another woman actually came over and remarked how impressed she was that I was using 15 lb weights. If the next workout goes as well, I'll increase all the weight amounts - my goal is to use the amount of weight that I can lift ten times to really challenge myself.
So that is a BIG change since I started the Getting on Track program - I kept thinking about adding the strength training back into my routine, and finally it has happened! It will be a while before I lose enough body fat to see the muscles, but won't that be exciting when it happens?!
And the bonus - for my weekly weigh in this morning, the percent body fat number had dropped so much that I actually stepped off the scale and reset it, thinking there was some major malfunction. When the same number came up, I accepted it with a grain of salt and a lot of gratitude. That is even more important to me right now than seeing the overall pounds drop.
This week will be busy with another trip out of town, the last writing class, and the beach retreat this Friday through Sunday (can't wait!)
Thursday, November 03, 2011
This was the 7th of 8 weeks of the Getting On Track (GOT) program at Duke.
I had a good workout this morning, so I only did a little exercising before the group session tonight. I tried the Stair Master (thinking all the time of how it improves "the rear view" and that it takes 86 floors to get to the top of the Empire State Building - I did 12 floors). Then I rowed 500 meters as fast as I could (under 3 minutes). Our exercise guru then showed us how to use foam rollers for "myofascial release" as well as other uses.
Dinner was chicken breast with capers, cooked carrots (too many to eat), and black eyed peas, with fruit salad for dessert.
The emphasis tonight was back to nutrition. We reviewed label reading (serving size is the first thing to check) and I was surprised to realize the %DV (percent daily value) of the ingredients is based on 2000 calorie diets, so nearly double what I would actually need.
We covered grocery shopping (never shop hungry, shop from a list, stick to the perimeter of the store).
Then was time to cover eating out.
The highlights were under the categories of:
- portion sizes
-calories, fat and sodium
-food preparation techniques
-nonordered items (like the bread basket or chips)
-alcohol (2 drinks can equal the calories of a regular meal)
Again, it's good to plan ahead, go online to see what the menu options will be, and choose wisely, then eat mindfully.
Next week will be the final weigh in and waist measurement.
Participants can opt to continue in the support group, now called "Staying on Track," in the future.
Successful weight loss maintainers (nationally, not specific to this program) have three things in common:
- support group or network
- tracking (food)
I hope this has been useful information for you, and that you reach your own health goals.
Tuesday, November 01, 2011
I've mapped out my reasonable and optimal weight loss goals for the month
(from one pound a week to ten pounds for the month).
I've been tracking my food, so now I am going to pay attention to the calorie deficit each day on my tracker. If I can be consistent there, I'll see results.
Strength training is becoming more of a habit, so that's progress. I'm expecting that to yield nonscale victories (NSV) in reducing my body fat, boosting my metabolism and energy, and trimming inches.
I need to get to bed earlier so I can commit to morning exercise.
Wish me luck!
Sunday, October 30, 2011
I miscalculated my Saturday workout - only got 12 minutes on the bike before my gym closed. DUH
So today I made sure to get my workout in, no excuses.
It was a beautiful day, so I SHOULD have walked outside, but I was on a mission to complete the Trick or Trot SP Virtual 5K. Once that was done, I rode the bike for another 30 minutes while reading Runner's World (RW). THEN I did upper body weights, the rotary torso machine and the back extension machine, and finished by stretching thoroughly.
Working on my consistency with daily exercise, so today was a really good day.
Breakfast was oatmeal. Dinner was crab cakes.
Hope you all had a great weekend! Keep moving, choose wisely.
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