Monday, March 08, 2010
Wow, it's been over a week since I've been on Spark. Sorry but I've slacking a bit.
I decided to reset my goals.
I've focused primarily on increasing my fitness level but I think I need to reassess my goals.
I recently read an article that stated that reducing your intake is more important in losing weight, while exercising maintains the weight loss or prevent adding back the pounds once you lose it.
Personally, that made a whole lot of sense. I've been really good at exercising regularly from aerobics 3 to 4x a week and adding strength exercises once a week but have not been doing very well with my dietary intake.
Despite exercising as often as I do, I haven't been able to have much progress. I tested out a theory last week. I decided to focus on reducing my total caloric intake from excessive levels to "normal" levels and I did lose a pound. I did not exercise at all last week but I was still able to lose a pound. Prior to last week, for 3 weeks, I reduced my intake somewhat (not enough to make a significant difference) but I did exercise regularly and for the life of me, could not lose a single pound. It was driving me crazy!!!
So, this week and the next few weeks, I need to reset my attention to concentrate more on eating healthy and less on putting all my efforts on exercising. I will continue to exercise but will not make it my primary focus.
I also need to return to updating my Spark nutritional and fitness status. I've been a little neglectful. I still haven't gotten into the habit of recording them daily.
That's it for today!! I hope you all have a beautiful Monday!!
Thursday, February 25, 2010
Yup, I gained 5 pounds. When I got on the scale on Monday and saw the 5 lb gain, I almost threw my scale out the window.
Luckily, we have two scales, one that measures just my weight and the other scale measures BMI, fat and skeletal muscle percentage, and caloric maintenance total for my weight.
For the past 3 weeks, I've been adding strength training and core exercises to my workout regimen, primarily working on my upper body, back, abdomen, and thigh muscles. I've been working out twice a week in addition to my aerobic workouts 3 to 4x a week.
Back to my weight gain, well when I weighed myself, I honestly thought that I would have lost at least a pound or two, so you can imagine my dismay when I saw the 5 pound weight gain. For a moment, I got really angry about it, then later a little depressed.
Well, luckily I had the other scale. The second scale still showed that I had gained the 5 pounds but it also showed that I lost 2 % fat and gained a little over 1% skeletal muscle. My BMI also went down by 1/2 a point. I couldn't believe it. I was so happy seeing the change in the numbers.
I decided to weigh myself again today and although the measurements remained the same, I'm glad to know that it wasn't just a fluke.
Although I've read articles that state that strength or weight training may add pounds because of the muscle growth and that muscle retain more water. Knowing this. . .I'm still a little bothered by the weight gain. I've always associated success through actual weight loss but I do need to look beyond it and see that the loss of fat is a better measurement of success. Still . . .it would be nice if the scale could show that I lost weight.
I'm still having problems focusing on a healthy diet although I've been eating more fruits. I still can't control myself when I'm eating something I like. Maybe I should eat food that aren't so yummy! LOL!
I also had a PBJ (Goober) sandwich fixation the past few days. . .luckily we ran out of bread or I'd still be gorging on it. It's a whole other story that I'll blog on another day. It's crazy how food can be such an obstacle to my success.
Anyway, that's it for today.
I hope you all have a beautiful Thursday.
P.S. I haven't been on Spark for the past week because I've been having computer problems but I've been exercising regularly. . .not to worry, I'm still here. . .:)
Thursday, February 18, 2010
I went to the gym today. . .:) Yay! I feel very accomplished today. Why? Read on. . .
When I got to the gym, the first thing I did was head to the treadmill. I looked around and decided to hop on a treadmill next to Skinny Girl.
As a warm up, I started at a leisure speed. About 3 minutes into my walk, Skinny Girl started jogging. . .well, more like . . .running/sprinting. I was assuming she was doing a circuit training.
I thought. . .hmmmph. . ..whatever, sistah. . .you go, girl. . .show off!!! LOL!
About 3 minutes into her run, Skinny Girl slowed down and started jogging.
I thought, well. .I can do that too! Well, I think I can. . .
I increased my speed and started walking briskly for about 7 minutes and I decided to "try" to jog.
Honestly, 5 months ago, I could not jog for more than 3 minutes without DYING!! I'm serious. My calves would burn, my feet would hurt, and I would be out of breath. If I were to be in a jungle and a tiger were to be nipping at my heel, after 3 minutes, I would probably stop and just let the tiger eat me. I mean, what's the point. . .I couldn't jog to save my life.
After doing regular aerobic workouts, primarily Zumba and Hip Hop Abs, my stamina increased. I haven't really tried to jog regularly but I decided today was the day to try it again.
Well, after 5 minutes of jogging, I thought. . .I'm not dying... yet. I'll just go on. By this time, Skinny Girl had already moved on to a stationery bike.
After 10 minutes, I was almost at a mile into my jog so I decided to go on and stop at 15 minutes and 1 mile. Wow, it felt great. For the joggers out there, I know. . .it's a slow speed but I don't care. To jog for 15 minutes is like a major accomplishment for me.
I'm not sure I'll do it again. . .:) LOL! But. . .maybe, next time I'll be sure to look for Skinny Girl at the gym. . .maybe she'll motivate me to jog again.
So. . .I want to thank Skinny Girl for motivating me to go further than I really wanted to go. . .LOL!
After my adventure on the treadmill, I did a few core workout and strength training. I didn't die and I actually was energized by my jog.
I'm exhausted now. . .I mean really exhausted but I feel like I've accomplished something.
I think I'm going to take a nap now. Hope you all have a beautiful day!!
Wednesday, February 17, 2010
** Review - For a simple recipe, the dish is very delicious. It has a slight tangy flavor. You have the choice to add oregano or thyme, I used fresh oregano and I also added an additional 1/4 teaspoon salt. I do recommend saving the basting and scoop some of the sauce over the pork roast before serving. I do recommend trying this recipe out! Preparation is quick and painless!
This is my first recipe for my healthy diet segment. Today's recipe is not from a "healthy diet" cookbook but the caloric total is pretty low and it serves 6 to 8. It's a great family meal. The fat amount per serving is 14g but it sounds delicious so I decided to try it out anyway.
This recipe is from the Better Homes and Gardens 9x13 - The Pan that Can Cookbook.
Prep: 20 min
Marinate: 2 to 4 hours
Roast: 1 1/4 hours
Stand: 15 minutes
2 to 3 pound boneless pork top loin roast (single loin)
2 teaspoons finely shredded lemon peel
3 tablespoons lemon juice
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon snipped fresh oregano or thyme or 1 teaspoon dried oregano or thyme crushed
1/4 teaspoon salt
1/4 teaspoon black pepper
1. Place roast in a large resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine lemon peel, lemon juice, olive oil, garlic, oregano, salt and pepper. Pour marinade over roast. Seal bag; turn to coat roast. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally.
2. Preheat oven to 325F. Drain roast, discarding marinade. Place roast on a roasting rack in an ungreased 9x13 inch baking pan or baking dish. Insert an oven-going meat thermometer into the center of the roast. Roast, uncovered, for 1 1/2 to 1 3/4 hours or until thermometer registers 150F.
Cover meat with foil; let stand for 15 minutes before slicing. The temperature of the meat after standing should be 160F.
Makes 6 to 8 servings
Nutrition Facts per serving:
Calories: 264 cal
Fat: 14g total fat (4g sat. fat)
Sodium: 152 mg sodium
Carb: 1 g
Fiber: 0 g
Protein: 33 g
Wednesday, February 17, 2010
This may contradict my previous post but my previous post was my pathetic post for the week and I'm allowing myself one pity party a week. LOL!
Back when I was 40 lbs lighter, my goal weight today BTW, I remember wishing I could lose 5 lbs. I look at my photos and I think why the heck was I unhappy with my weight back then??? Today, I would give up a year worth of yummy Cheesecake Factory Strawberry cheesecake just to be at that weight!!! I mean, I SHOULD have been happy back then. But, nooooooooooooooo!!!!
I think...gosh, rather than embracing myself back then, I worried about a measly 5lbs. It's quite ridiculous now that I think about it. I so wish I looked in the mirror back then and smiled and said to myself "wow, you look great, girl"!!! What a waste of what could have been a happy moment. . .:(
So. . .with that being said. I will look in the mirror today and say to myself "you look great". . you could lose 40 lbs but you look wonderful regardless. I mean, who knows. . .not to sound pessimistic but I could gain an additional 20 lbs in a few years. Not that I believe that'll happen but life is funny that way. I may look back at today and wonder why I wasn't happy with the way I looked. KWIM??
So the lesson is that I need to be happy with what I have and what I am today, not tomorrow or when I lose 40 lbs. I'm grateful for a lot of things in my life and feel very blessed. . .life is too short to think otherwise.
Have a blessed day, everyone. . .
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