Monday, June 23, 2008
I bought a caliper! I want to measure body fat because I know that weight is different for different people, and also dependent on build and muscle and such. Now that I am at a healthy weight body fat makes more sense.
It is really tough to caliper yourself, but I think I got it sort of. I went here: www.linear-software.com/online.html to do it and I also included my tape measurements to compare.
Caliper Jackson/Pollock 4 Caliper Method
Abdominal: 21 mm
Thigh: 20 mm
Tricep: 18 mm
Suprailiac: 21 mm
Body Fat: 23.16%
Tape Measurement Method
Height: 67 in
Neck: 13 in
Waist: 32 in
Hips: 37 in
Body Fat: 28.55%
They were different, so for now I think I will assume that I have 25% body fat.
That means I have 39lbs of fat and 118lbs of lean body weight.
I think I would like to lose 10lbs of body fat. I may put on muscle in the meantime, but we'll see how it goes.
Sunday, June 22, 2008
I need to balance out my cardio/strength workouts a bit so I'm going put together a new and slightly improved schedule here:
Sundays: Project Mayhem Challenge (always at least 30min circuit, 30min cardio, usually more)
Mondays: Wii Fit: advanced step warm-up, jogging, stretch with warrior, triangle, dance, downward dog; Deep water aerobics
Tuesdays: Wii Fit: 6 min boxing warm-up, strength: single leg extension, push-up and side plank, lunge, rowing squat, sideways leg lift, tricep extenion, stretch: Tree, sun salutation, palm tree, chair, standing knee
Project Mayhem Challenge
Wednesdays: Wii Fit: advanced step warm-up, jogging 10min, stretch with warrior, triangle, dance, downward dog
Thursdays: Wii Fit: basic step warm-up, jogging 20 min, stretch with warrior, triangle, dance, downward dog
Fridays: Wii Fit: 6 min hula-hoop, strength: Torso twists, jackknife, single leg twist, arm and leg lift, parallel stretch: half moon, cobra, bridge, spinal twist, shoulder stand
Project Mayhem Challenge
Saturdays: Wii Fit: 10 min boxing, push-up challenge, jackknife challenge, stretch challenge, jogging/free stepping 10 min, other balance games
Sunday, June 22, 2008
Vision: I envision myself standing in front of a mirror sideways and not feeling like I have to suck in my stomach to look great. I envision myself having a few bites of dessert, feeling satisfied, and pushing it away. I envision my body strong and lean, with good blood sugar, cholesterol, triglycerides, blood pressure, etc., all on its own. I envision myself running a 5K race.
Plan: Work on meal planning and portion size so that I can accurately predict how much I am eating. Practice keeping carbs/sweets/other dessert items to a minimum, and practice enjoying the minimum that I get so I donít feel deprived. Build muscle and burn fat through strength and cardio workouts daily. Practice jogging/running until I can run 5 kilometers. Keep my carbs/proteins balanced so that my blood sugar is steady.
Timeline: Still in flux. I want to base this on body fat now that Iím at a healthy weight, but my caliper is still in transit to me. I believe I want to have 20% or lower body fat by the end of this year, Dec. 31st, 2008. I also would like to have my healthy mindset in place by Thanksgiving of this year, so I can enjoy myself without losing my hard work. I donít have a specific 5k in mind yet, but Iím thinking about the Minnie Marathon in Disneyworld in May 2009.
Small workouts every morning
Strength training: 3 days/week including most major muscle groups
Cardio: daily, longer on the non-strength training days
Eat healthy and clean 80% of the time
Find a system of eating where I donít have to track, but still know Iím not gaining weight, including a way to manage small treats but only on occasion
I want to love what I see in the mirror.
My health, I need to work actively to stave off diabetes.
My own competitive spirit.
To help motivate my husband and family to follow in my footsteps and also get healthy
Lots of Help:
My friends at spark, my husband who exercises with me and essentially started this whole thing, and my friends in life who I love and help me with everything!
Biology/scientific background for understanding my body and knowing how to find the real information and research on nutrition and fitness, Sparkpeople, academic libraries (Iím in academia, so I always have a good library nearby), patience, competitiveness, a tough go-get-em spirit!
Not letting the little mistakes get me down or make me give in, going forward for the things I canít see (good health, blood sugar) even when those I can see donít seem to be changing, pushing myself to my limits and then pushing those limits further out
I have had to learn to be mindful of my habits, lean why I was eating, what I was craving, and what it all meant. I still need to learn that something I enjoy now will cause my body to be unhappy later. I have to learn to see the big picture in the long term. I take it slowly, I work on what I can, and I know what I donít get yet will follow. I have watched my habits and thinking change so much in the last 6 months, and I know that there is much more still to change and that it will change in the next 6 month and the 6 months after that. Learning never stops.
Wednesday, June 11, 2008
I have friends from out of town visiting for a while. This is always the dieting downfall ... what do you do with your non-dieting friends?
I'm doing well so far, we went out to dinner at the local brewery, and I got one 12oz beer, ate one piece of flatbread appetizer, and had a really nice salad for dinner. Then, I can home and had just a few bites of the ice cream my friend and DH are having. Still in my calorie range!
Tomorrow is mostly normal, but we'll probably get pizza for dinner, I'm planning on two slices of pizza and a nice homemade salad to accompany it. I'll probably also keep my lunch minimal tomorrow so there is room for pizza.
The weekend shouldn't be too bad, we are grilling on Sat, so I'm planning on veggie kabobs for me and no chips and ONE cookie (that's going to be the hardest, cookies are my overeating addiction issue).
My workout plan will not be compromised, I can let my DH entertain if needed, Project Mayhem will get my attention on Friday!
Wish me luck, my plan is not to lose any ground, and even to lose if I can manage it. I am a space monkey and I CAN DO IT!
Saturday, June 07, 2008
Today I did a great Wii Fit workout. I started with 6min of Super Hula Hoop, and I was moving, but I caught every hoop. Then I did some plank, push-ups and jckknives, and unlocked the push-up and jackknife challenges. I have to keep working on the plank one, I need to do 60 sec. Then I went jogging around the island. Let me tell you that I was sweating by the end more than I do for some of my other workouts (almost as much sweat as Project Mayhem). I cooled down with some Yoga. I put in 40 Wii minutes and 45 total mins. It was great!
Get An Email Alert Each Time IVORY1825 Posts