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Wellness Coach Assignment - Eat More!

Wednesday, November 02, 2011

Can you believe it? After Yoda reported my typical metabolic daily burn in access of 2000 calories and my food log evaluation at about 1200 calories per day, coupled with my high levels of exercise, my Wellness Coach has concluded that I'm not fueling my body adequately to lose any more weight. Interesting, eh?

I actually tend to believe she's right as I've been in the 'starvation' and 'thrifty' mode previously and it does seem that when I do lose it is after I've had a bit of what I've considered a binge. Apparently, she's thinking I need to 'binge' more often. Or rather, fuel myself more if I'm intending to keep up the level of activity I'm engaged in now.

It is a tenuous balance to get this just right. My dear body has proven that it is conservative.

So I've met with her 3 times now and I've enjoyed each assignment. First week was to buy Yoda. Second week was to determine my daily caloric burn. And the 3rd week (now) is trying to eat more. Gotta love it! I think I will enjoy this week's assignment as well...

We'll see if perhaps I can shake those last few pounds afterall. I'm betting they are within reach! Woo Hoo!

Update: Yes, it is a fine line to play with. But her advice to me was that I go another 100-200 calories more per day and see what happens. She said that it takes calories for the body to burn fat and if there isn't enough fuel around in excess of your metabolic rate the body just won't give up any more reserves. And worse case, which I'm afraid I may have entered, is that if the body is being worked beyond the calories available, it will begin to burn muscle for fuel (I was worried about this as I have seen my scale reporting a decline in muscle % even as I have been strength training more)...she said this is absolute evidence that I need to fuel more. And then, more scary, the body will actually start burning organ tissue! Better go have a snack - just thinking about this!!

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  Member Comments About This Blog Post:

CONTENTCHRIS 11/4/2011 2:19PM

    Yes I like BMR it has helped me since I added it to my blog. I do lose more when I am not working out or rehabin' a home. emoticon

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SEILNATURE 11/3/2011 2:24AM

    This experiment is fascinating, but I'm not sure I could cope with the answers. After cutting calories and exercising regularly, to be then told you now have to eat more seems disconcerting. I would be as they say ;

" Up the creek without a paddle, preferably in Yosemite !".

Perhaps I'm just bad at taking orders ?

PS I recently had an ultrasound which showed fat on my liver, and I was told if I continued losing weight it would disappear. Confused I AM !

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FROSTY99 11/2/2011 9:31PM

    Interesting. Will be waiting to hear if this works.

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SUELINGLING 11/2/2011 2:06PM

    I think I'm in the same boat.. did she tell you how many calories you needed?

I probably stayed between 1200-1500 cal / day for the last few months

I workout between 90-120-150 mins per day depending on what classes and what I decide to do... I might have a day or two off depending on how I feel and what I eat on the weekends. I did notice the first couple months that after I ate bad on the weekends for a day or two I would lose weight... so I've upped my cal to between 1600-2000 and we'll see what happens... I've been stuck between 140-143 for a lil over a month now but still smaller than I was 2 1/2 years ago when I was in the mid 130s so I'm not complaining.

I feel like I pack a ton of food for work each day and am eating constantly... deciding on what my next snack will be since I just had lunch (salmon and rice)... I have a banana and thin wheat sandwich w/ almond butter left to eat before my workout today.

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HOPEFULSNAIL204 11/2/2011 1:47PM

  I have noticed when I eat a little more I lose also. It seems amazing that it works that way but it does. I was cutting back too much. I didn't go below 1200 but it is not enough for weight loss at this time. It's a fine line though. I still can't eat a lot more. Just about 1400 most days. I'm still experimenting to find a solution.
Blessings emoticon

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BRAVERUDE 11/2/2011 1:09PM

    This has my attention - was wondering if I've got a tendency to undereat/under-fuel. Thanks for sharing!

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Dashing for Candy

Tuesday, November 01, 2011

Halloween was a lot of fun yesterday.

I left work a bit early in order to be sure the kids got everything together okay and that the house was fully decorated and the Jack O'Lanterns were pulled together. When I arrived at home there were 3 Jack O'Lanterns progressing nicely in the backyard (the kids even put down newspapers)

and they were sorting out pumpkin seeds into a bowl for me to roast (an annual tradition which I now understand to be quite healthy - pumpkin seeds are chock full of awesome minerals and a great source of protein as well - love them!)

Dear Son made a super incredible creation of skull and crossbones that required much construction with toothpicks and metal rods but the result was a really impressive Jack O'Lantern.

He decided not to go out to collect candy, but rather stayed home to give out the goodies to the kids who came by our house. And he helped keep an eye on my roasting seeds in the oven for 250 F for the hour and 1/2 I was out with DD..

I was shocked when Dear Daughter actually enthusiastically agreed to have me join her friends at the party she was invited to just before they were ready to hit the streets - I wanted to walk around with them as they collected candy since I realize these remaining kid-tradition-years are few and expected that I'd tag along with the mom of the girl who was hosting the party. So, I got to the home and headed out with the girls (all of whom I know and are very sweet, polite young ladies). The mom declined to join me saying she'd stay home to give out candy - I wondered about this as her husband was dressed in costume and at home...After about an hour the gang stopped back that the home of the party and the mom sheepishly told me that her daughter had asked that she not go out with them because they wanted to be 'grown up'. Oops, I then asked my daughter if the friends didn't want me along. She said, "No, you're cool". Hmm. I guess this is a good thing. The girls were all very nice to me. But their method of Trick or Treating was a bit different from what I recall in years past. They were attempting to maximize candy collection so they ran from house to house, sprinted really, and from street to street. Our neighborhood has quite a few streets with homes on only one side of the road and lots and lots of cul de sacs, so they did a lot of running! They were wanting water and saying so when, amazingly, they got to a home that was handing out water bottles. That worked out well! Our neighborhood is ideal for the holiday as the level of participation is high - the decorations of the houses are really impressive as well...these folks are serious Halloween decorators! It gets the same level of attention as Christmas around here! Orange lights, spiders and webs, witches, coffins, darned elaborate displays. Of course these are the same people who compete and win the Christmas decorating contests for the city every year for the past decade's a great community!

I was very bummed, however, that after handing over my camera to DH for Yosemite photo processing late in the evening Sunday night without charging...just as I went to take my first shot over at the party - there were about 10 adorable girls there - the camera battery gave up the ghost (gotta have a pun in there somewhere!). So it wasn't until a few of DD's best buds returned back to our house that I was able to recharge the camera a bit and take a few shots. Here are a few:

I'm glad I went out with the girls as it was DS's decision to stay at home (at 16) that made me realize these years are coming to an end and I best create as many memories as possible now. Not to mention that the gym classes were canceled for the evening so racing about with these teens was a good workout and ensured I hit those 10k steps for the day. Easily achieved!

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  Member Comments About This Blog Post:

FROSTY99 11/1/2011 8:47PM

    Sounds like a good workout and as you said, make memories while you can-it won't be long and these days will be past. Looks like they had a great time.
We only had one little trick-or-treater-a friend's granddaughter but she was adorable. I had to enjoy our grandkids and great grandkids by photos but they were adorable.
Happy November

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Morning In Mariposa Grove

Sunday, October 30, 2011

Today was the day we needed to spend returning from Yosemite so this morning was the only time in the park, sadly. We had a quick (and healthy) breakfast at our hotel (Tenaya Lodge - highly recommend it - just 2-3 miles outside of the park but a 4 star property and much more 'livable' than most of the accommodations in the park itself (such as a fitness center, spa, 4 hot tubs/saunas, 5 restaurants, golf course, etc) and still very park-accessible. We had stayed at the Wawona in the past and it is just a 5 minute drive from Tenaya but rooms not nearly as nice. And we had deer wandering right outside our room each morning. Can't complain!

So this morning we caught the first (10AM) tram at Mariposa Grove and hopped off at the first stop to hike the rest of the way through the trees

(my husband thought I was crazy after paying $80 for the 4 of us to have the narrated tram tour) but, heck, we've done it so many times before and I wanted to walk! Knowing we'd be in the car the rest of the day coupled with wanting to smell better that awesome mixture of pine and wood and, well, I just love the smell of the Mariposa Grove as you walk through the trees. It just wasn't doing it for me from the tram. Better for first timers to the park. But after our hike yesterday I am surprised to say that DD was having some issues with her legs/groin muscles. Me? Not as much as a same ache anywhere - I've hiked the Half Dome 17 miles round-trip many times in my life and while we didn't make it to the top yesterday, we did do the most strenuous part and I have to say it felt the easiest of any time I've ever done it -- including when I was in my 20s. Woo Hoo! I thought the tram would assist DD as if we took the tram to the highest point in the grove we would be hiking mostly downhill. I think she appreciated it...and she did okay keeping up with us.

I told her the pain was only her muscle fibers healing and it was a good sign that she had gotten good exercise yesterday. She was a good sport.

But I digress from the trees and the morning. We hiked all through the grove -

taking the Outer Loop Trail and some detours along the way to see a few other trees up close and personal. In fact it was the Telescope Tree (which has no heart wood and so the center is hollowed out and you can view daylight if you stand in the center of the tree and look is very much alive although the center is completely missing. Sequoias are incredible!

The morning air was quite chilly (in the low 40s F) but it warmed up nicely by the time we began our hike in earnest (probably around 11ish) and we hiked until about 1PM. I'd say we covered a good 6-7 miles (according to my pedometer). Yoda was tracking heart rate but Mariposa isn't exactly a place to zip through - meander is a word for Mariposa. Calming, serenity...not sprinting. So my heartrate didn't rise too much. But I bet it was smiling the whole time! We did cover a lot more ground than I thought though as we traversed up and down hill through the grove. I'll always want to return there. It is really a magical place.

And now we've returned safely back home...with the rest of the day spent in the car. It is best to remember the morning!


  Member Comments About This Blog Post:

MISTYRIVER64 10/31/2011 8:19AM

    Sounds like a little piece of heaven.

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Taking Yoda Hiking in Yosemite

Friday, October 28, 2011

This weekend we're heading to one of the most gorgeous spots in our country tomorrow - can't wait...Yosemite Valley here we come! It's always been a special spot for me since discovering more than 20 years ago when I first came to CA. From the huge granite domes and towering sequoias to beautiful waterfalls and wildlife like deer and bears and raccoons, it's just really, really special. And it's fabulous to share it with the kids. And, this time, with Yoda! Woo Hoo!

I will be sure to have the handy dandy pedometer as well as Yoda with me for the trip and will be sure to record my activities in terms of duration and heart rate. Unfortunately the drive is very long (like 8 hours each way of sedentary time - but I suppose not a whole lot worse than a day at work) but it is so worth it. Every time I go there I leave wishing the stay could have been longer and swearing to return sooner. I usually try to get there for my birthday with the family but my Bday weekend DS had to take the PSAT test and last weekend DD was in Broadway Nights show (which was fabulous, BTW) so that brought us to now. Can't wait.

And I'm thrilled that this time around I'll have Yoda with me. We would like to hike to Nevada and Vernal Falls - that's got to be serious heart exertion...we've done it at least 1/2 dozen times before -- but pre car accident. So this will be the first time since then. It will be a great celebration of my return to fitness to be able to do it!
I'll be interested to see what Yoda reports.

Okay - it's time to turn in and be ready to move it in the morning. Wish us a lovely trip - not sure I'll be able to gain web access while we're away. National Parks aren't the best for technology as you know. Convening with nature is more important for the few days anyway...the blogs can wait. I'll be thinking of you all though - you can count on that!

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  Member Comments About This Blog Post:

ONEWAYSTREET 10/29/2011 10:27PM

  Hope the day was M...aa....rrr.vvv...eee...ll..llll.!!

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2135 - Not So Bad, Eh?

Thursday, October 27, 2011

Another Yoda update (I can see this becoming a habit!) based on my experiment of yesterday (the transmitter strap is still a bit damp from the shower, but whatever - I'm still happy!) from exactly 7:05AM to 7:05AM I burned a total of 2135 calories (after subtracting out my step class of 328 calories last night). So now I have my base metabolic rate. Helpful info I would say, yes?

So if 3500 calories equals a pound of fat and I eat 1500ish calories a day I should burn roughly a pound a week, assuming averages of course. It's then looking to me as if I'm not undereating (of course I may not be accurately recording my calories/portions). But I'm happy to know my base metabolic rate. Last night when I mentioned that I wasn't 100% sure Yoda was all that accurate (keeping my voice down so as not to offend him --( I'm kidding - never fear!)) to my step instructor (who is also a personal trainer) she assured me that after years of working with clients using Polar products and their algorithms, she's sold on them being very solid and accurate (good to know!).

But Yoda is telling me that I tend to go high on my bpm quickly and spend a lot of time in the lowest zone and very little in the middle. I now know that I need to work on this. Interesting. Stamina and endurance should be another area I work on as goal setting targets. And here I thought I was in better shape! So I may look pretty good, but I suspect too many years of sedentary living haven't made for a super strong heart -- darn, you can't get away with being lazy!

Overall I'm pleased with the baseline number Yoda has provided me with...and I'm sure to take him along on our trip to Yosemite tomorrow. Staying at the Tenaya Lodge which apparently has very nice fitness facilities. That plus hiking and the planned training schedule Yoda has dictated should be able to be met despite the 8 hour (x2 with the return) car ride to get to the park. Not sure about internet access...we'll see!

24 hour metabolic study emoticon

  Member Comments About This Blog Post:

YICHE12 10/27/2011 7:14PM

    You are one determined person! I really like that in you.

P.S. Have a great trip to Yosemite.

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