Monday, September 22, 2014
I began BLC26 at 142.6 pounds, which is 4.6 pounds from a healthy weight. My target weight loss is 1.5 lbs. per week.
1. Release 12-17 pounds, which will put me well into the Healthy Weight range.
2. Exercise a minimum of 840 minutes a week. This will include walking outside and wogging on the treadmill, Stonecot's Torture (TnT) for our Azure BLC26 team, as well as Strength Training as recommended by Precision Nutrition. It may include other exercises outlined in BLC challenges.
3. Exercise within my recommended heart rate per PolarPersonalTrainer.
4. Eat only when hungry; eat slowly; and eat until 80% full (just satisfied). My calorie range may possibly deviate from SP's calculations (which have been known to recalculate in the middle of the day).
5. Complete the 12 weeks of BLC with streaks intact:
a. Exercise at least 5 days per week for at least 20 minutes minimum.
b. Consume at least 6 freggies a day for at least 5 days per week minimum.
Thursday, September 18, 2014
This summer I rocked my nutrition and exercise components. I went from 168 to 143, and I am confident that I will reach a healthy weight within the next few weeks.
However, my sleep record has been shameful, often under 7 hours a night. It's time to do something constructive, so right now, I am going to bed!
Monday, September 15, 2014
You look at things differently over the course of your life.
When we're young we think we have all the time in the world, and so much to see and do... "Exercise can wait..."
In the middle of our life, we get so caught up in accomplishing great things... "Exercise can wait..."
Often, in the 40s or 50s, we get a wake-up call:
... a heart attack...
So exercise must wait until we attend to healing ourselves. Oh, are we mortal after all?
In the 60s it becomes apparent, that if you don't use your muscles, you lose your muscles. Or is it too late?
Maybe, but maybe not. What will it take for you to realize that
EXERCISE IS NOT REALLY OPTIONAL!
Don't wait until you have a stroke or some other misfortune that impairs your ability to exercise. While you still can, show your body how much you love and respect it, by exercising. Feel your body respond to movement. Feel better.
You don't have time NOT to exercise!
Thursday, September 11, 2014
My return to SP in early June was to track my exercise and nutrition, and to do everything in my power to bring my blood labs in line to stay off cholesterol and high blood pressure medication.
I went from no exercise except walking the dog, to a full cardio and ST program. I went from mindless eating to mindful eating, choosing foods that improved my health.
As part of the Summer 5% Challenge, I asked myself
"What If -- I completed 120 minutes of fitness activity a day every day, and kept my heart rate within the guidelines set by PolarPersonalTrainer software?
"What If -- I didn't drink alcohol or have empty calories until I had met that day's nutritional needs first?
"What If -- I set a nominal weekly target loss rate of 2 pounds a week to kickstart my weight loss?
I discovered that I was able to do 120 minutes of fitness activity a day every day during the Summer 5% Challenge, but per PolarPersonalTrainer, I could not exercise intensely every day, and I couldn't exercise intensely for 120 minutes most days. Some days a 2 mph walk with the dog to the park and back for 2 hours was the perfect "Active Recovery."
I discovered that balancing my nutrition helped my cravings for alcohol and refined foods to disappear. My reward food became guacamole instead of ice cream (I never thought I would ever willingly give up ice cream!).
I discovered that my 2-lb/week target had repercussions: SP insisted on raising my calorie range, and then Fitbit jacked up the amount of exercise I then needed to maintain a 2-lb/week loss rate. By the end of the challenge, I was exhausted and my feet needed to heel. Yes, I did it, but this rate did not feel sustainable.
My kickstart placed me 7 lbs. from a healthy weight, into a weight range that felt much slimmer and flexible. My new adventure is to calm my weight loss rate (1 lb./wk for 1 month, then 1.5 lb/wk. for 3 months), venturing halfway into the healthy weight range by February.
Mid-July I had blood labs drawn, and my cholesterol had improved markedly, keeping me off medication for at least 6 more months; I was then 15 pounds from a healthy weight. I am curious to see just how good my labs will be when they are measured again in January at a healthy weight. I want to see if other red health flags also disappear after a prolonged period of healthy nutrition.
What if... I am healthier in January than I was in my 20s, the last time my weight was at the mid-point of the healthy weight range? Back then, I maintained that weight only by rigorously controlling my diet. I did little exercise, and no strength training. What if now I eat when hungry and eat until I am just satisfied, but I also maintain an exercise program with cardio and ST?
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