Wednesday, November 10, 2010
I am very luck y to have a quality gym at work and time on the clock to use it. I am even luckier that we have trained fitness staff available to us. Today I finally took advantage of it and did a fitness assessment. The assessment is pretty thorough and covers 11 areas; it's scored from "needs work" to "fair" to "fit" to "excellent."
First, the good news: I scored excellent in my resting heart rate (62) and push-ups (25). My systolic and diastolic blood pressure were both fit, at 127 and 83 respectively.
My bicep strength was fair, at 41 pounds.
Now the bad news: body fat (31.2%), aerobic fitness (22.4 ml/kg/min), back flexibility (28 cm), BMI (31), waist to hip ratio (0.81), and sit-ups (15 in 60 seconds) all need work.
I was surprised that I was rated excellent in anything at all, but resting heart rate kind of made sense. The push-ups were a big shock; I never thought of myself as having much upper body strength. And I was unpleasantly surprised by my low level of aerobic fitness and high waist to hip ratio. The trainer said I carry my weight through my middle, which is NOT how I think of myself. I tend to carry my weight in hips/butt/thighs and the bust; my waist is defined and definitely smaller. So this came as a blow.
The trainer said that I should focus on doing 4 30-minute workouts a week at 125 average heart rate. She said that would help with body fat, aerobic fitness, back flexibility, BMI and waist to hip ratio. We plan to meet again on 1 December to work on a more detailed workout plan, and I'm to follow her aerobic advice in the meantime. She'd also like to see me drop to 179 pounds, from 186.4, by 1 January. We'll do another fitness test on 1 February to see how much I've improved.
Bad as most of this news is, it's what I needed. I needed both a swift kick in the rear and a reality check. I've done a decent job with nutrition but I know that my workouts weren't intense enough. And here's the proof in cold, hard data. The good thing is that I have an improvement plan and support to reach my goals. And the opportunity to retest and document improvement. So overall I'm happy.
Tuesday, November 02, 2010
Late afternoon/early evening is always the hardest time of day for me. I work late, usually until around 8. So I work out around 6 or so then have a small snack before heading home; DH and I generally eat dinner around 9 then go to bed at 10ish.
This week especially, the time in between when my coworkers go home around 6 and when I go home has been killing me. Yesterday I didn't want to go to the gym. Today I went without a struggle but my snack proved the problem.
I grabbed what I thought was a 100 calorie pack from the snack drawer. Then I thought "Huh, this seems awfully big," so I checked the nutritional information. I bought the wrong box! The packets contain 210 calories, not 100! And I'd only budgeted for 100 calories (I've got turkey breast, roasted veggies, and boiled potatoes waited for me at home...drool). So I ate half the pack, folded up the package, clipped it closed, and put it back in the drawer.
And I'm really proud of myself. The way I figure it, these small victories of discipline over the little red devil are what makes or breaks my weight loss journey. Small, regular wins like this are going to eventually lead me to a healthy lifestyle and a healthy weight.
Wednesday, September 15, 2010
Today I had a routine annual check up. As I expected, I'm perfectly healthy but my doctor wanted to talk about two things: family planning and my weight. The good doctor knows I'm a newlywed, so he wanted to know what my family plan is. Fair enough. He assured me that I have "a little time," which is exactly my take on it. (I'm 32.) His main issue, in general and particularly in regard to pregnancy, is my weight.
Now, I fully expected him to get after me about my weight. He usually does. But the pregnancy thing is a new angle for him. I'm at 189 right now, and he'd like to see me in the 160s or 170s before I get pregnant. I told him my goal is to be in the 150s, and he reiterated 160s or 170s. So that made me feel better - my goals are higher than what is medically necessary.
The doctor asked me a series of questions about my exercise and nutrition habits. I told him what I'm doing and then mentioned that I'm using SparkPeople. He'd never heard of it, so I explained it all and told him how useful it was to me. And that he might want to recommend it to his other patients. He wrote down the web address and said he'd check it out.
Oh, and the doc also said that my plan is right on the money. He was pleased by the type and quantity of my exercise and happy with my nutrition habits. He also seemed impressed by the fact that I'm signed up for a 5K and he liked my overall goals.
I couldn't have made this much progress without it!
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