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I'm still alive! & current goals

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. emoticon emoticon emoticon

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 .... emoticon emoticon

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! emoticon emoticon emoticon 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. emoticon

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"? emoticon emoticon

-Emily emoticon

  
  Member Comments About This Blog Post:

JADOMB 11/8/2014 11:40AM

    Awesome. Glad to see you are back and getting into the swing of it. Life does have a way of pushing it's way into our plans. You'll do great, just keep the faith.

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THEEXERCISER 11/7/2014 8:00PM

    Way to go!

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New Beginnings

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 emoticon emoticon

2) I got my first job! I am a dietitian at a 421-bed hospital in....FLORIDA! emoticon emoticon emoticon

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. emoticon

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. emoticon Plus I get free breakfast/lunch in the cafeteria. emoticon

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. emoticon emoticon emoticon

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. emoticon emoticon

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) emoticon

4) Bring a water bottle to work and make sure I drink enough water throughout the day!! emoticon

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. emoticon 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! emoticon

  
  Member Comments About This Blog Post:

EARTH-ANGEL 6/5/2013 10:26PM

    Cool! sounds like a fun deal. I hope you are enjoying the sunny weather :-) I am in the same boat! Gained about 10 pounds and working towards getting to my lowest weight and then my goal weight.

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DETERMINEDJANET 5/25/2013 6:21PM

    Sounds wonderful all the way around!


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LADYJ6942 5/25/2013 1:19PM

    Congrats and go get'em!!!

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SHANALFOSS 5/25/2013 12:50PM

    emoticon

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Long Time, No Blog!

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 emoticon

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? emoticon 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 emoticon

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 emoticon Christmas Break!! emoticon 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! emoticon

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). emoticon Some sight-seeing, catching up with my parents' friends in the area, relaxing, and mini-golfing emoticon (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. emoticon

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). emoticon

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!! emoticon emoticon emoticon

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. emoticon

  
  Member Comments About This Blog Post:

JADOMB 1/30/2013 12:53AM

    Great goal and very doable. You can do it.

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JENNYMARIEC 1/29/2013 9:45AM

    Good job not straying too far after your weight loss! I definitely didn't do so well. Weight loss challenges are the best though! I just started one at work yesterday too. Best of luck to you!

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APPLESBANANAS 1/29/2013 5:09AM

    It sounds like things are going well! I give you credit for losing weight while in school, I was never successful during college w/ losing, but I also hadn't discovered SP back then! Keep up the hard work, your weight loss challenge sounds motivating, and if you got to 145 before, you can do it again! Goos luck with school and clinicals, I hope you're done soon!

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40 Days to a Fit Body

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

BMI 23.9
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!


  
  Member Comments About This Blog Post:

JASMINE893 10/9/2012 8:44PM

    So encouraging! (And I love your page wallpaper!) That's awesome that you were able to use your university's machine...I've always wanted to have access to one of those. How many calories do you usually burn exercising (per day)?

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ROLLSTAR 8/22/2012 11:00PM

    That's sounds like a very interesting machine! I'ts crazy that 84 of your pounds are WATER! I know our bodies are made up of mostly water, but it's weird to see it like that.

Yay for getting back to the rec center and yay for new motivation!

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PROT358 8/22/2012 10:18PM

    Great ideas and very worthy goals! Keep in mind you might not have to lose as much as you think, especially if you get "ripped" because that would also help tip the muscle/fat ratio in your favor while allowing you to maintain a slightly higher weight. Good luck and keep us posted on your progress!

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JADOMB 8/22/2012 2:05PM

    You can do it. Does your scale at home tell you some of these stats? If so, how do the compare to the more accurate readings? Just something I am curious about.

You are still healthy and fit from the sounds of your activities and readings, so the only change you may have to do is better measuring and tracking of intake. I know many folks don't like the hassle of it, but it is about the only way to really keep a handle on one's intake. I've winged it a few times when away from the house and it always ends bad. Even if I am able to est. what I ate through the day, it always comes out high and unbalanced. So I am now finding better foods from different places that I can eat and keep my intake and balance closer to when I am at home.

Keep the faith

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DSHRUBS3 8/22/2012 2:03PM

    You can totally do this!! Love the fact that we can start over! It isn't fun, but it is nice to be able to get back on track to accomplish what we want!

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Slow and steady, but it's working!

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...!! emoticon

  
  Member Comments About This Blog Post:

LZY0108 8/17/2012 11:18PM

    Great job! I tend to lose weight at the same rate. emoticon emoticon emoticon

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KERISSAK 7/31/2012 8:39AM

    Great job sticking with your goal AND meeting it! I love that you're using rewards to motivate your progress that don't involve food. I know some people would say that they would eat ice cream or something (quite counterintuitive) but a haircut is so much more fulfilling in my opinion. I hope you love the cut and good luck on your September goal. I KNOW you will do it! emoticon

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PROT358 7/30/2012 2:56PM

    Congratulations! Half a pound loss per week is very respectable. And I too have Olympics fever. I usually don't watch sports but this is the exception!

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ROLLSTAR 7/30/2012 12:47AM

    Awesome!! Yes, post pics of the hair!!

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TIFFY0906 7/28/2012 9:27PM

    Sounds like a good plan. Congrats on the 26lbs so far.

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JADOMB 7/28/2012 5:52PM

    That's not that big of an increase. You can do it if you want to. But you can also stay on track and NO one is going to see a 2.5 lb. difference, including yourself. You've done great in sticking with the plan and losing a healthy amount of weight in a nice steady rate.

So either way you want to go, will be fine and doable. Keep the faith.

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ALLIEALLIE2 7/28/2012 1:32PM

    emoticon



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