Friday, November 09, 2012
Yesterday I posted my goals for starting fresh, and yesterday I was 100% on-point with food. Very proud. I even got 3 out of 4 liters of water in, when I'd be lucky to get 2 lately.
I made casein protein pudding last night as my bedtime snack (helps build/maintain lean muscle mass. Slow-absorbing protein stays w/ your body overnight, etc). It was freaking delicious. ON Chocolate Supreme Casein powder, 22g. Enough water for pudding consistency, stir (this prob burns some calories because it takes a while to break up the glops of protein). Added 8g natural peanut butter. Set in fridge while I ate dinner and relaxed. Ate right before bed. Yum! The artificial sweetener in the powder is too sweet for me, but I usually just deal with it. Adding the peanut butter got me some healthy fats and cut the sweet down! I may do more like 12g peanut butter tonight. :)
I got the go-ahead from the bootcamp coach to start Monday! I am super excited. They track your weight, inches, and bf% every 4 weeks. I think I'll be giving this guy a lot of my money, lol.
Hoping to get to the gym tonight to do some form of cardio, then tomorrow I run a 5k w/ my girl Heather. Busy social day after that but hoping I can get to the gym to use the spin room on my own, and do some lifting. Sunday is supposed to be 65 degrees so I am going to try to get a 10-miler in.
For some reason I am in a very good mood today! :D
Thursday, November 08, 2012
To say I have lost my mojo w/ food and exercise might be a bit of a stretch, but it sure feels that way. Stress, mother nature, and an injury have all gotten in the way of me eating and moving the way I need to. So here I am, posting this in hopes that it will help me really, truly, and honestly stick to this new plan.
I left CrossFit (ostensibly because I hurt my shoulder and need it to heal, but also because I feel like I felt better about myself and looked better before I started, and the olympic lifts make me nervous about injury), and there was a livingsocial coupon for a nearby bootcamp program, which my friend Liza who used to spin with me swears by. She lost lots of bodyfat and looked amazing when she was doing it. So I want to at least try it out. Maybe it will have the parts of CrossFit that I loved (the group aspect, close work w/ a coach, etc) so I won't miss CF. Plus, I am hoping it's the kick-start I need right now. I may be able to start Monday, depending on what I hear from the owner about availability.
Monday: Bootcamp 5p, Teach Spin 6:45p
Tuesday: Run 3 miles (morning or lunch break), Bootcamp 5p
Wednesday: Abs and Teach Spin 5:30
Thursday: Run 4-5 miles (pre-breakfast fasted run), Bootcamp 5p
Friday: Run 5-7 miles
Saturday: Step class 8:30 am, then lift 45 mins
Daily: 4L water (or at least 80oz)
Monday through Friday: 1200-1500 calories a day, following Zone diet as closely as possible, with 1 or 2 SMALL non-Zone indulgences (ie, Skinny Cow dessert, one serving of chips, etc)
Saturday and Sunday: One non-tracked, non-Zone splurge meal over entire weekend. Track the rest of the weekend, staying under 1900 calories for the day, preferably closer to 1500-1600.
I have to start tracking on weekends again. I have learned over and over again that if I throw a blindfold on and act like I haven't made the lifestyle change that I made years ago just because it's the weekend, I gain or at the very least maintain. I have 10+ lbs to lose to get back to where I want to be. That WILL NOT happen until I get weekends back into 'reasonable eating' territory. I have gone nuts w/ this and it stops now.
I plan on also attending WW meetings at 7:15 Saturday mornings before Eileen's step class (love it!). I am not following WW anymore but as a lifetime member I can still attend meetings for free. I think I need the accountability of a weekly weigh-in and the time shared with people w/ similar goals and struggles. It's like AA for food, and with all my issues, I definitely need it.
Sunday, November 27, 2011
Life has been insane. Work is nuts (20+ OT hours a week), trying to get things done on Mom's estate, two family trips with DBF, appendectomy and the resulting need for recovery... The scale is up, and so is my frustration level.
Eating 1600 cals is too much for me right now, I think. I wish that agreeing with the logic behind a diet/exercise plan was enough to make it work, but my body is telling me that while it makes great sense in my head to eat more to keep my body from burning muscle along w/ fat as fuel, in practice it doesn't seem to work, at least not for me at this point. Maybe after I lose some of what I've gained in recent months, I can revisit that.
For right now, I am bringing myself back to 1400/day, and seeing how that works out in WW Momentum points. If I stay with my ratios of 40/30/30 (carbs/fat/prot), this has me at about 26 points/day. I think with WPAs and all the APs I earn during the week, that may work out.
I'm doing my best not to panic, but I hate being up over 130 again. I have gained 10lbs since April!!! I feel utterly disgusted with myself. It is so hard to put on my skin-tight capris and tank tops and get up in front of my spinning class and teach. I feel enormous. I can feel everything jiggling.... UGH. Again, trying not to panic. It's a day-to-day struggle.
Anyway, here's my workout plan for the next couple of weeks:
Monday: Lift 60 mins, spin 60 mins
Tuesday: Run 5 easy, 10 mins abs
Wednesday: Lift 60 mins, spin 60 mins
Thursday: Run 4 easy, 10 mins abs
Friday: Lift 45 mins, elliptical 30 mins
Saturday: Run 8 easy, 10 mins abs
Sunday: Lift 60 mins, Spin 60 mins, Possible Santa 5k at noon.
Monday 12/5: Lift 60 mins, spin 60 mins
Tuesday 12/6: Rest!
Wednesday 12/7: Lift 60 mins, spin 60 mins
Thursday 12/8: Run 6 easy, 10 mins abs
Friday 12/9: Lift 60 mins, run 3 easy
Saturday 12/10: Run 10 easy, 10 mins abs
Sunday 12/11: Lift 60 mins, spin 60 mins
I really hope I can start losing again. I am so sick of feeling this way!
Friday, August 26, 2011
So I have shifted my focus from simple weight loss to working on becoming more lean and toned. I need to fuel my running, spinning and lifting regimen so that I perform well, while still creating enough of a deficit to continue to trim fat. The more research I do, the more complicated it seems!
I spoke w/ a fellow runner, Lindsey, who has a physique similar to what I would like to achieve, and we shared daily menus. She tells me right off the bat that I am not eating enough. I balk at that immediately. I mean, I ate more on WW's new Points Plus plan, and was active, but gained. From looking at her meal plan, I see that she is also eating a LOT cleaner than I am. She said weekends are lax, and she has pizza and/or fries every weekend. Hooray! I felt empowered to hear that I could potentially eat a bit more each weekday, as long as I really strive for clean food that will fuel my activity, and still make naughtier choices on the weekend without it being the end of the world. Possibly. LOL. Sounds too good to be true, but we will see.
I have now started following Momentum (the old plan on which I lost 25lbs) and Spark concurrently, to see what I can find out. I had a great system on Momentum, and lost steadily without feeling very deprived, with room for splurges along the way. I figured I could double-track for a while and see what I learned, but didn't think it'd be all that enlightening.
Well, it was! LOL. Check it out:
When I was losing steadily on Momentum, I'd use all my Daily Points, all my Weekly Points Allowance, and about 20 of my earned Activity Points. I typically banked 25 APs a week through running and other cardio and some lifting. 30 APs would be a very active week for me. That ratio of points to exercise worked well, since I'd lose .2 lbs to 1lb each week, typcially.
I knew I had stepped up my activity a lot this year, but I had no real comparison until I tracked faithfully this week. Between spinning 3x/week, lifting 3-4x/week, and running 4x/week, I am now banking a whopping 40+ APs weekly (I logged 43 this week so far, and I still plan on lifting and going for a 30-min swim tonight). As of right now, having tracked today ahead of time, and starting a new week tomorrow (as I did on WW), I still have 13 APs left to use from this week, and again, I plan on banking more today. WOW, big difference. I was simultaneously shocked and impressed with myself. Took a minute to pat myself on the back! ;) And what makes me really happy is that I gritted my teeth and tracked my weekend of pizza and frozen yogurt shenanigans, when I normally don't track, and leave a weekend like that a wash of nebulous naughtiness. So this is even with some pretty serious splurging!! I ate a whopping 2400 calories Saturday and 2055 Sunday (44 and 40 pts, respectively). And I am STILL left with this kind of caloric deficit at the end of the week?? INSANITY.
I am excited to see where I go from here. I sent an email to a sports nutritionist but have yet to hear back, so for now I am going to try this next week:
1: Continue to allow splurges on the weekend, but preferrably at only one meal.
2: Add 100-200 cals each weekday (1 to 2 pts)
-These should come primarily from protein and healthy fats. (think natural PB and chia seeds, ideas from Lindsey for running fuel!) Some healthy carbs like quinoa, as well.
3: TRACK again, like this week.
4: Weigh in Saturday (the start of a new tracking week) and also on Tuesday for a mid-week checkin.
-Ideally, I'd like to get to the point where I am able to weigh daily without living or dying by the number on the scale every morning. It's one thing to know on a cerebral level that our bodies fluctuate by as much as 5lbs a day depending on a billion different factors, and quite another thing to synthesize that into my emotional brain so it is "okay" to see a gain sometimes.
5: Make sure I'm getting at least 7 hours of sleep each night.
6: DRINK MY WATER!!! I have been slacking somewhat on this one.
I am excited to see how I do w/ this new approach! Fingers crossed!
Thursday, July 14, 2011
Finally realized trying to work 40 hours AND handle the closing of Mom's estate is too much. So I put in for 3 weeks of personal leave, so that I can really get going on clearing out her condo, while also having some time to rest. I plan on starting that process tomorrow morning.
I meet up with my bestie, Andrea, for a run at about 12, so I'll head to Mom's in the morning, start really clearing stuff out, then head to A's to run. After that, I need to get home to get ready for a wedding out in RI.
I'm really glad I was able to make this leave of absence happen. I don't know how I thought I'd be able to do all of this without it!
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