JENJESS48   52,101
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JENJESS48's Recent Blog Entries

Fitness Assessment

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.

  
  Member Comments About This Blog Post:

SLIMSOLO10 11/10/2010 10:48PM

    What a great opportunity you have there at work! to have a trainer set up a plan for you is awesome. sounds like you have several positives going your way one of them being your resting heart rate. that is so healthy for your heart along with a great BP.
Did you have to pass any fitness testing for your job when you started? My son is training right now for a position in HSD. He is a little concerned about the running but hopes he will have enough training time to achieve the level needed.

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LOTUSFLOWER 11/10/2010 8:21PM

    Great goals, and it's good to be assessed and see where you're at. You're strong, woman! The push-ups are always the hardest for me. emoticon

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KITHKINCAID 11/10/2010 8:13PM

    Here's me kicking you in the butt - emoticon

YOU CAN DO IT!!!

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BTRTHANEVA 11/10/2010 5:07PM

    Good for you for taking advantage of this assessment!

Think of today as your starting point. You received some information to help put everything in the proper perspective, from someone *in the know*. It's the awareness of reality and a plan to move forward with those defined goals that will direct you to successful results!

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Now that you know what's expected - go for it! I can't wait to follow your journey!

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Discipline and Small Victories

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.

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  Member Comments About This Blog Post:

SLIMSOLO10 11/2/2010 10:28PM

    Great job Jen! You recognized a problem area and were the conquering hero against that little red devil thats inside all of us.
May God bless your efforts in taking care of your body, His temple! emoticon

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KITHKINCAID 11/2/2010 9:57PM

    Man - you put it back? That's amazing. Seriously. I NEVER put 1/2 the package back. Way to go!

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PARAMAGIC66 11/2/2010 9:24PM

    YEAH!!!! Good for you. emoticon emoticon emoticon emoticon

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GRANPATTIE 11/2/2010 8:12PM

    What a victory for you. It's really hard to stop eating something you're enjoying and put it away. But you did it. I agree with you about the small things. I believe we always need to look for the small victories along the way...especially when we're struggling. If you become aware of the victories you have achieved, it makes it easier to keep on plan and not waste (or waist) those victories. Then you'll getting to the finish line all the quicker.

I'm proud of you! emoticon

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Fought that little red devil

Monday, November 01, 2010

emoticon Let's go to the gym!

emoticon I'm tired.

emoticon Let's go anyway. It'll make you feel better.

emoticon Nah, let's just run at home tomorrow.

emoticon That gym bag sitting in your cubicle isn't merely decorative.

emoticon Huh, that's interesting. I'm hungry. Hey, what's in the snack drawer?

emoticon You had a banana half an hour ago. You can have some crackers from the snack drawer after your work out - if you're even still hungry.

emoticon I'm still tired.

emoticon Just do 15 minutes on the stationary bike. If you're not into then, we can go back to the desk.

emoticon I forgot my iPod and the radio probably sucks.

emoticon Bring your magazine and ignore the radio.

emoticon But....

emoticon Let's go to the gym! Let's go to the gym! Let's go to the gym!

[five minutes later]

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[fifty minutes later]

emoticon and the aforementioned crackers.

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  Member Comments About This Blog Post:

SGRAY478 11/1/2010 10:40PM

    I love winning that war!

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KITHKINCAID 11/1/2010 10:32PM

    Yey! Good job!

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PARAMAGIC66 11/1/2010 10:01PM

    Good for you! I had to change my workout schedule and not go today. I don't like it. I feel like I am slacking. emoticon

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COURAGETOMOVE 11/1/2010 8:04PM

    I LOVE it when the lil red devil loses!

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SARA0246 11/1/2010 7:58PM

    That was a very fun blog to read... Glad you ended up at gym!

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MCCALI59 11/1/2010 7:57PM

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Increased Fitness Minutes

Friday, September 24, 2010

This month I decided to try to get in 1,000 fitness minutes. emoticon

Yesterday I met my goal for the month - and it's only the 23rd! This is double my usual amount of fitness minutes for a month, so I'm really proud. emoticon I set the goal because I joined the Determination and Accountability team, and I'm very pleasantly surprised at how well I did. I'm losing weight slowly but steadily, and that's just fine with me.

As a reward, I bought myself a blue SparkPeople shirt and a pair of socks. I got DH a red shirt and a pair of socks, too, because he's been making tremendous progress. Now we have our shirts for the Hot Chocolate 5K SP meet up! emoticon

  
  Member Comments About This Blog Post:

SLIMSOLO10 9/27/2010 11:01PM

    You are inspiring me! emoticon

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PARAMAGIC66 9/24/2010 6:14PM

    Great Job!!!!!! I am thinking of taking an extreme fitness class at the Y. Need to get a little more info first and then a little more nerve. I wouldn't exactly consider myself extremely fit. If my spark friends are pushing themselves harder, maybe I can.


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KITHKINCAID 9/24/2010 5:42PM

    Yeah!!! I still have to figure out what colour I need to get for the run.

I stopped leading the 1000 Fitness Minute Challenges this month and wouldn't you know it, I'm at 850 for the month with all of my workouts already scheduled for next week and I don't know if I'm going to make it...urgh. Going to try to squeeze in a walk on Sunday, but I really need to stick to my rest days with my running schedule cause I don't want to overdo it.

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Spread the Spark to my Doctor

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. emoticon

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. emoticon

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.

emoticon I couldn't have made this much progress without it!

  
  Member Comments About This Blog Post:

SLIMSOLO10 9/24/2010 12:27PM

    Doesn't that make you feel sooo good! He is right about family planning. I felt so much better with my first 2 pregnancies being only about 10 pounds overweight than with our last 6 years later when I was about 40 over. You are smart to be losing it now.
I have told several of my patients about spark. So many of our breast cancer pts. struggle after treatment or while they are on oral meds. I tell them to cut themselves a break for a while but if they are ready, to try Spark. Several have had success.
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KT-NICHOLS-13 9/15/2010 8:04PM

    Yeah! It's great when the "professionals" sit up and take notice. Good for your doctor for being supportive too.

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PARAMAGIC66 9/15/2010 7:59PM

    Sounds like a fabulous visit. Good for you. And thanks for encouraging comment on my status. It always helps to know that I am not alone.

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KITHKINCAID 9/15/2010 7:03PM

    Wahoo! I love it when you can educate your doctor!

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LINDABENEDICT 9/15/2010 7:03PM

    YAY !!!!! emoticon

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CHARANN3 9/15/2010 7:03PM

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