JEFF64   19,460
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JEFF64's Recent Blog Entries

My INSANE Workout

Monday, September 17, 2012

Have I lost my mind & gone insane?

Well, I have gone insane, but I'm intentional about it...

Today I started the Insanity 60-Day workout program (you may have seen the infomerical). I'm a goal oriented person and this fit the bill.

Here's my starting stats:

Age = 48
Height = 69"
Weight = 187.5
Waist = 38"

Day 1 involved me taking the Fit test & this actually was a workout in and of itself.

I'll be posting updates to my status and how the program is impacting my overall health.

My goal is to become fitter, tone up, and lose 12 lbs.



Plateau's Suck

Monday, January 24, 2011

Definition of Plateau from to reach a state or level of little or no growth or decline, esp. to stop increasing or progressing; remain at a stable level of achievement; level off:

That is where I'm at in my weightloss journey!

I'm seeing continued growth in my strength & cardio training, but little movement in weightloss - been hovering around the 184 to 186 mark for a couple of months now.

Plateau's Suck - period - it's a mental state I know, but it still sucks. My pants fit better, I see noticable improvement in the mirror, but I want to see movement on the SCALE!

I workout on a regular basis - full body workout every other day followed by 40 minutes of cardio (doing a 1/2 marathon in May).

I'm not looking to bulk up on muscle - just keep my strength up as I push into my late 40's and drop my BMI into the normal range.

The problem I believe lies in the fact I'm NOT tracking my caloric intake as closely as I should - therein is the RUB. I do great during the week and then vacation a little too much on the weekend.

So, as much as I hate Plateaus they ARE a great opportunity to evaluate what's NOT or what IS working. For me, in observation it boils down to the age old weightloss rule...

Calories IN vs Calories OUT and obviously my current plan is the Plateau Plan where they're cancelling each other out.

Today - I re-entered my goals, which reduced my caloric intake by 100 calories and I'm making a commitment to TRACK my calories, religiously, for the next 2-weeks and see what happens.

If I follow the Spark Plan I should see PROGRESS and push past this Plateau.

Pressing On!

  Member Comments About This Blog Post:

1CRAZYDOG 1/22/2012 4:46PM

    Well, you've got a plan to address the problems you've identified, now it's working the plan. You're so right that not following your nutrition always leads to trouble.

Good luck!

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BOOTYLISCIOUS3 4/19/2011 7:09AM

    you can do it! keep us updated

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ANEPANALIPTI 4/19/2011 7:01AM

    Whats going on? How have you been?

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HEATHERSCOTTTN 2/10/2011 11:31AM

    Weekends are everyones struggle! PUSH ON! You are doing this!

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SAILSCALL 1/25/2011 6:38AM

    When I hit my plateau, I was the opposite. I had always tracked my calories which were where they should be. I had to up my exercise to break through.

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Souper Fall Meal Deal

Friday, October 01, 2010

I love the fall season here in the Midwest - crisp cool mornings, the colors, and the fact that it's officially soup season in my house.

You want a way to feel full & satisfied while watching your weight? I've found that soup is a key component in helping me control my caloric intake.

Typically I fill my bottom desk drawer at work with a variety of Progresso and/or Healthy Choice soups (usually whatevers on sale). These make for a handy lunch that is not only filling, but satisfying.

A can usually contains around 2 servings for a total of 200 to 350 calories (sometimes more, sometimes less depending on the variety of soup).

One thing to consider...if you're concerned about your sodium intake you may want to avoid these store bought soups. They contain high amounts of sodium. A can of soup sitting on my desk right now contains 1600 mgs of sodium.

Yikes!!! One can and you blow past the 1500 mgs recommended for those with high blood pressure. So consider choosing low sodium soups.

I find making my own soups helps keep the food bill low & allows me to control the ingredients going into the soup.

Do a simple Google search for healthy soup recipes or search right here on SparkPeople for some great recipes.

The key I've found to avoiding binge eating is to feel full and soup does just that to me.

Maybe it will work for you too!

Have a Souper Day!

Pressing on to Success,

  Member Comments About This Blog Post:

HEATHERSCOTTTN 10/12/2010 12:40PM

    Thanks for your comment on my blog... really appreciate your encouragement. We are the same age and want to lose about the same amount of weight. I like your idea of shooting for 1 lb a week...knowing there will be ups and downs...the average of 1 lb is very DOable.

I'm also going to be eating more soup. HOT seems to fill me up anyway :-)

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ANEPANALIPTI 10/10/2010 3:15AM

    Thanks for this tip! I will look up some soup recipes! :-D

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GERIKRAGH 10/1/2010 11:35AM

    If I lived alone, I would make a pot of soup on Sun. and eat it all week long. Doesn't work for the family, though.

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SHEWHODOES 10/1/2010 10:07AM

    Thank you so much for this, I was just thinking about how I wanted to find some easy crock pot soup's to cook in bulk! I'm not much of a cooker so I was worried to give it a try, but I think I just might have to now!

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JEFF64 10/1/2010 9:19AM

    1CRAZYDOG - my aunt & uncle do the same thing. They make up big batches of soups, place them in portion controlled containers & freeze them.

Great Idea!

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1CRAZYDOG 10/1/2010 8:49AM

    Oh this is my favorite time of the year for home made soups. It's takes a little time but you can then freeze the batch of soup you make in indivudual, portion-controlled sizes in the freezer.

And soup is an excellent way to stretch your grocery budget, besides getting your veggies in, too.

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    Thank you for sharing!

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Motivation Begins in the Morning!

Tuesday, September 28, 2010

Success in weightloss, for me, begins with Motivation in the Morning and a healthy breakfast is a motivating factor!

I've found eating a healthy breakfast makes me feel fuller throughout the morning and gives me energy to really start the day right.

My breakfasts are pretty boring & routine, but they work for me. Typically I start my day with one of the following:

- Protein Shake (chocolate flavored with a fresh banana added, 1 ice cube - mixed up in the blender) 25-grams of protein & one serving of fruit. Couple of hours later I'll eat a serving of yogurt.

- Egg sandwich ( 1 egg with chedder cheese, sprinkled lightly with bacon bits on 2-pieces of whole wheat bread) - approx 225 calories.

- Oatmeal (cooked over the stove with a sprinkle of cinnamon, handful of walnuts & cranberries or blueberries).

That's about it - 90% of the time it's one of the breakfasts listed above M thru F! Saturday's I may kick it up a notch by making a garden-veggie omelet with a multi-grain waffle or pancake.

The key thing about the items listed above and how they motivate me is the fact that I've eaten a healthy breakfast and kept my calorie intake within reason -this alone is a reminder to keep up the good work throughout the day!

Hope this helps you and spurs you on to starting your day right & getting Motivated in the Morning!

Pressing on to Success,

  Member Comments About This Blog Post:

MOTHER-NATURE 5/3/2011 9:41AM

    I have been thinking about trying the protein shakes, but wasn't sure which was the best kind to try ... any suggestions ( Whey, Soy etc. )

Also I don't eat red meat of any kind and was thinking of giving up all meat altogether .. what are your thoughts on eating meat emoticon



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BOOTYLISCIOUS3 4/19/2011 7:15AM

    yup the above formula works for me too! if i skip my workout in the morning i feel blah blah the entire day. good breakfasts rock!

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KOSHIN 9/28/2010 2:49PM

    Thanks, breakfast for me is such a task, I am always looking for new ideas. Mine consist of egg white omelet and coffee, whole wheat toast and coffee, pb toast and coffee not east to eat on the go, think I will try a protein shake. Thanks you...:)

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AMBERHENLEY 9/28/2010 1:51PM

    Morning is the most important time of the day for me also. Morning is when I run. When I get back form my morning run I do some stretching and then I make my fruit smoothie (with some greens in it). After all that I feel fresh and energized for the whole day.

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FANGLE 9/28/2010 11:21AM

    I agree. A healthy breakfast puts me on the right track for the entire day. If I don't eat enough for breakfast, I find that I am hungry all day regardless when, or what I eat throughout the day.

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QUEENBME2 9/28/2010 11:19AM

    good info

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LYNDALOVES2HIKE 9/28/2010 11:13AM

    I find morning the best time for motivation, too - if I get a good start, it's much easier to follow through for the rest of the day

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