Friday, November 07, 2014
So its been a while (ummmm like 18 months...?) since I've updated this blog.
Right now I just finished my dinner, and am dressed in workout gear, about to get ready to trek 100 yards outside my apartment door to the fitness center for a lil' cardio session!
The move to Florida has been good! I feel like I'm gaining my footing and connections here in this new state. Work is going well, and I'm staying involved with my book club friends, church, boyfriend, etc. Its actually a lot of fun to explore a whole new state. I've already been able to visit Tampa, Jacksonville, Orlando, Gainesville, and St. Augustine multiple times! Coming from a town where the closest "big city" was 6 hours away (Minneapolis), its awesome to now live basically 2 hours from each of those 5 big cities I listed.
My weight has fluctuated between 151-164 pounds, I believe, in the past 1 year. Currently I'm at 156.7 (yesterday), with the goal of making it to 150 pounds by Christmas when I take a vaca to see my family.
Right now I've actually been in a great groove, the past 2 months. I've been tracking my food again on Sparkpeople most days of the week. I am making a conscious effort to workout at least 3x/week. And I'm still aiming for that 8 cups of water a day!!
My place of employment just announced they are doing a "biggest loser" competition! Runs for 2 months (Nov-Dec), cost is $5, and the winner receives 50% of the pool (2nd and 3rd place get 25% of the pool each). Weekly weigh-ins, and % of weight loss is the measuring stick. I don't have a ton of weight to lose (just 11-17 pounds approx), but if I kick it into high gear, that could end up being 10% weight loss, which might actually be a contender for 2nd or 3rd place! If anything, it's a cheap way for me to be held accountable each week, with the weekly weigh-ins. I am thinking of doing it... hmm ....
Another thing I'm using for motivation is....5ks!!! I have only ran a 5k before in like 2010. I ran my second one in August 2014, in St. Augustine. And now I signed up for a trail run 5k 1 week from now! My goal is to beat my time from my 5k in August. It might be tough to do, seeing as though its through a trail in the woods, and it'll be trickier to pass people on a narrow path versus an entire paved street....but I walked parts of the August 5k so I know if I just jog the whole time, I have a really good chance at making a PR.
There's also a Turkey Trot on Thanksgiving that I want to do....I'm thinking of creating a 5k goal, of maybe completing 6 per year? One every-other month? Especially now that I live in Florida and you can actually run in the winter time, lol.
Anyway! GOALS FOR THE WEEEEEEEEK:
1) Cardio 4x this week (45+ minutes)
2) Stay within my calorie range (I think its like 1350-1650 right now) 6 days each week. 1 day per week I can go over my range, but not over 3000 calories. Usually I save this day for if I am going out to eat at a restaurant, or am going to book club (hello pot-luck and desserts!).
3) Go to bed by 10:30pm each weeknight. This is harder for me than it sounds!! I am a huge night owl.
4) Finish reading a book! I'm in the middle of 3 books right now...so maybe this weekend I can finish Chelsea Handler's "Uganda Be Kidding Me"?
Saturday, May 25, 2013
So a lot has happened since my last blog entry in January!! The main two things being:
1) I graduated from grad school and now have my Masters of Science in Human Nutrition and Foods
2) I got my first job! I am a dietitian at a 421-bed hospital in....FLORIDA!
I am super excited about living in Florida. The past month has been, needless to say, crazy. Moving 860 miles away to Florida involves a lot of things... wrapping up grad school (presenting my topic paper, getting my committee to sign papers, finishing up classes/tests/papers/homework), boxing up everything in the apartment, renting a uHaul, planning out the drive, finding a new apartment, signing the lease, getting renter's insurance, wifi, electric/gas/water, signing all the papers for my new job, buying my new uniforms (scrubs!), unpacking everything in the new apartment, counting down the days 'til my first paycheck (moving is expensive, and I'm still living on a $5000 student loan I got in January...and I've maxed out my credit card)....yep!! Not much time for exercising or weighing myself or checking in on Sparkpeople.
So I just finished my first week at work, and I'm really liking it so far! The work is interesting and my coworkers are really nice. Plus I get free breakfast/lunch in the cafeteria.
My apartment is really pretty, too! It's small (500 sq feet) but it's just me, so all I need is a kitchen, bathroom, bedroom, and living room. The view looks out over a pond & a bunch of trees, so that's a lot better than a parking lot or the side of a building! My apartment also comes with an outdoor pool (open during daylight) and a 24/7 fitness center which I checked out, and is actually pretty nice! Very clean & organized and it has an elliptical, which is what I really like.
So my next order of business is to get a plan together to get back down to 145 lbs. During the past 12 months I have gradually put on about 10 pounds (1 pound a month-ish)...so I want to get back down to my lowest weight, 145, and eventually my goal weight of 140 lbs.
To do that, I'm going to make a commitment to:
1) Exercise 30+ minutes of cardio 4x a week at the 24/7 fitness center at my apartment complex.
2) During lunch at work, choose 2 servings of fruits/vegetables every day. This can be 2 servings of vegetables, 2 servings of fruit, or 1 serving of fruit & 1 serving of vegetables.
3) Limit myself to 1 sugary beverage from the cafeteria at work per week (Meaning all other times I choose water or low-fat milk instead of the tempting lemonade & frappuccinos and mocha drinks & all sorts of fountain drinks that are available)
4) Bring a water bottle to work and make sure I drink enough water throughout the day!!
I think with these guidelines, I will really get my exercise routine down to where I need it, and I will be able to have some rules to follow in the cafeteria at work instead of having a "free for all" and getting all the lasagna, Starbucks, and chocolate cake I want, haha.
So anyway, I don't have a scale at home still (once I can afford one, I'd like to buy a digital bathroom scale). But there is a scale at work that I can hop on maybe once a week or once every other week. It's once of those scales where you move the grams over to the left or right, you know what I mean? Like a doctor's scale? Yeah...so that'll be fun. I mainly like seeing my progress in fitness minutes and how my clothes fit, but I do think its important to get a number down a couple times to month to see where everything is at.
Anyway, that is my update, and that is my plan for the next month! Now excuse me while I go enjoy Florida!
Monday, January 28, 2013
It's been a long time since my last blog in August! And a lot has happened so I'll try to fill you in without boring you with the details
I was down to my lowest weight (145 lbs) in July
Then I gained, up to around 153 or so...I stopped tracking food once I hit 145, and indulged in ice cream a little too frequently...as a "reward" for hitting 145. Well, that backfired, didn't it? Oh, well. Everything can be a learning experience. And I learned I can't just "let myself go" because then the scale goes up up up
So my weight has been around 150-153 for the entire fall semester. I've been busy with classes, studying, writing, and clinical rotations.
Then Christmas Break!! I spent a week at home with my parents (about 10 days, actually), brothers, sister, and a brother's fiance. I got to see my dog and a bunch of my friends from high school and church, which was a lot of fun. It's always good to go out and catch up with everyone. I hadn't been home since last Christmas, so it had been a year!! And despite my recent small weight gain from 145 to 150-153, I still was down from 163 the Christmas before, so to everyone else, I had lost weight!
After that, my family (minus my younger brother & his fiance) went to Hilton Head, South Carolina for 5 days. It was pretty cool, so no lounging on the the beach getting a tan. We did go on a bike ride for a few hours one day when the weather wasn't too bad (around 40-50 degrees). Some sight-seeing, catching up with my parents' friends in the area, relaxing, and mini-golfing (a personal favorite of mine!)
Then I had 3 days in another city visiting my boyfriend of almost a year. We had a lot of fun-- went to an amusement park, mini-golfed, shopped, saw The Hobbit in 3-D Imax, went to a science museum, walked through IKEA (he hadn't gone before), and had a lot of fun making new memories.
Soooo back to reality now. It's January. Rotations have begun again, I'm back in classes, and it's back to the books (or the laptop).
Also back to the exercising. My school is hosting another weight-loss/fitness contest at the student rec center, which I have entered. I get points for going to the rec 3+ days a week, weighing in on a specific scale, etc. I took my "before" shot and was 151.6 pounds. A week later, I am at 150.6 pounds. My goal is to lose 1 pound a week until I am at 140 pounds-- my ultimate goal weight!!
So the contest is 7 weeks in length, I hope to lose 7 pounds by then. Shouldn't be too hard!! Losing a pound a week really does give me a lot of wiggle room in the calorie arena, so I don't have to stress about eating within my calorie range 7 days a week. If I hit my calorie range 4 days in that week, and don't go too overboard the other 3 days, I'm golden.
Hope everyone is doing well. I feel pretty good with where I'm at right now, weight-wise. I know I am on the right track and I can see the light at the end of the tunnel.
Wednesday, August 22, 2012
So there are 40 days (ok, 39, but I started this yesterday) until September 29th...when my boyfriend is flying to visit me, so I think that is enough motivation to make me want to lose a few extra pounds by then...at least get back down to my lowest weight this summer, which was 145. I know I had gained a little weight back in the past 3.5 weeks since I had last weighed myself, but I didn't know it was above 150! Booo!! I want to get back into the 140s for life. :)
So I know I can do this. I am back to tracking my calories, because without tracking them, I tend to eat whatever I want, and however much I want...because I don't think about the calorie amount attached to them...you know how it is! If you don't write the calories down, it's like they are zero calorie foods! haha
I also am excited to be able to access the rec center again! I went for a 37 minute elliptical cardio workout the other day and it felt great! My heart rate was continually around 155-164 the whole time, so that's about 78-82% MHR. Fantastic. I also walk to and from work, so that's about 20-30 minutes of walking 5x a week. So I feel confident I can up my "calories burned/week through exercise" to around 2500.
And I had the opportunity this morning to get my body composition tested on a $7000 machine that the university uses for all their athletes! Sweet!! It's supposed to be really accurate...however I was wearing jeans & a thin sweater while on the machine (bio electrical impedence, hands & legs), not the sports bra/spandex that all the other athletes wear while on the machine, so that might've skewed the results a bit. However I was most curious about my BMR and my lean body weight! These were my results from the test:
Weight: 152.8 lbs
Lean Body Mass: 115.5 lbs
Body Fat Mass: 37.3 lbs
Intracellular Water: 52.7 lbs
Extracellular Water: 31.7 lbs
Total Body Water: 84.4 lbs
Percentage of Body Fat: 24.4%
BMR: 1502 calories
I also have .09 lbs more muscle on my right leg than my left leg...and I have .09 lbs more muscle on my right arm than my left arm! I guess you can tell I'm right handed, and my right food was my dominant foot in track.
So, with this in mind...I know I should be eating at least 1500 calories a day to fuel my BMR...no problem there, I usually like to stay within 1550-1850 calories when I'm trying to lose weight (and I am successful at that range).
Also, if I have a lean body mass of 115.5 lbs, and I want a body fat percentage of 17%, that means I'd have to weigh 139.1 lbs...or 139. So my final goal of 140 lbs is just about right! I'll keep my goal at 140 for now (assuming all the weight I lose is body fat, not lean mass).
So today I've had 4 servings of fruits/veggies so far...only 2 cups of water (I'll drink more, I promise!)...I've walked for 20 minutes...and I had a green salad, grilled chicken, a little salmon, and some pita & hummus for lunch. 350 calories total, and lots of protein and fiber!
Hope everyone is doing well. Don't let 3.5 weeks of slipping up ruin the rest of your journey. You can always start over, and you don't have to wait until Monday or until 8am or until midnight...you can start now!
Saturday, July 28, 2012
So I weighed in for the first time in 5.5 weeks, and I weighed in at 145.0, or 2.2 lbs less. 2.2 pounds in 5.5 weeks is just a loss of .4 lb/week, which is a little less than my goal if .5 pound a week, but that's ok! I know my exercise hasn't been as intense or as frequently as it should've been in order to lose more than that.
At any rate, according to my sparkpage, exactly 1 year ago on this day I weighed 26 pounds heavier, so I have been really good with my -.5 lb/week goal. 26 pounds in 52 weeks is exactly on target, so I'm pretty happy about that!
Since I got down to 145, I get to reward myself...so right now I'm still sweaty from working out, but I'm going to shower and then drive over to a salon and get a new haircut! I've been desperately needing one, but haven't made the time. The plan is to get 5-6" cut off (I have really long hair), get some really cool drastic layers, and fix my bangs into more of a layered, side-swept look.
I might upload a picture if I feel the haircut is pretty cool!
SO anyway, my goal is to get down to 140 by September 1st, which is 5 pounds in 5 weeks. A little more intense than the rate I've been going at, and my nutrition tracker changed to reflect that-- I now have to eat 1210-1560 calories/day rather than 1400-1750.
I know I can do it! And I'm glad I've kept up the weight loss in the summer, however slow that weight loss is.
And now that the Olympics are on, I'm feeling more inspired to work out and eat right...!!
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