Sunday, August 31, 2014
So I've joined a new gym. It's called Life Time Fitness and it is truly amazing. It's like belonging to a country club/spa/elite gym, and with everything it offers, it really isn't any more expensive. It has 3 indoor pools and 4 outdoor pools. 400 pieces of cardio/ST equipment plus oodles of free weights. A dedicated yoga room, 2 exercise rooms, a gym, a rock wall, and 2 racketball courts. Fully outfitted locker rooms, hot tubs, saunas, and eucalyptis steam rooms. Awesome!
Two of the things that Life Time offers is your Health Score and metabolic testing. I've done both. My Health Score is 84/100, which is pretty good considering the amount of weight I need to lose. The metabolic testing showed me the workout zones I need to target in order to lose fat, and not just burn carbs. It's a very different way of working out. I know I'll be pushing myself harder, and I've felt I needed to do that.
I read an amazing article here on SP about the different types of goals you should set for yourself. Here are mine, not necessarily only for the month of September.
1. Improve swim time
2. Use HR zones during cardio
Real Life Goals
1. No more airline seat belt extender
1. Lower fasting glucose level
2. Lower BP/get off BP meds
1. Minimum of 10 minutes of continuous movement EVERY day
2. Cardio 3 times a week-recumbant bike, swimming, and rowing
3. ST 4-5 times a week, rotating through different muscle groups
Feel Good Goals
1. Have more energy
2. Wake up better in the mornings
I'll be meeting with a nutritionist/dietician next Saturday so I hope to get a better idea of my nutritional needs with my new workout plan. Right now:
Calories between 1430-1740
Protein between 72-87
Carbs between 179 - 218
Fat between 48 - 58
It's already been recommended to me because of my thyroid condition to try to eat smaller meals more often through the day. That's hard because I'm a teacher, but it was suggested making a protein shake and just sip on it during the morning, which I can certainly do. Three meals and 2 snacks, trying to eat every 4 hours or so.
I'll be participating in BLC26 this round too!
I'm looking forward to seeing some changes!!
Thursday, August 07, 2014
I had a thought today.
Scarey, I know!
Then I was reading another SP friends blog, and she made a comment about how she decided not to blog every day because the daily thing just got to be too much, and it resonated with me.
When I come onto SP, and I LOVE Spark People, I can spend anywhere from 30 minutes to 2 hours updating everything, earning points, logging in my trackers, checking my teams, responding to spark mail, reading articles (and yes, I DO read them!) - even longer if I decide to update my Spark Page!!
On busy days, I resent the amount of time I spend here. The daily checking in.
I wouldn't get the support from friends that I need.
I wouldn't learn the correct way to do my exercises.
I wouldn't know how many calories I was eating every day.
I wouldn't learn about health and wellness.
I wouldn't know how much fitness I was doing daily, weekly, monthly.
I wouldn't be able to give encouragement to other people who need it.
I wouldn't be encouraged to move beyond my "comfort zone".
I wouldn't be pushed to do more.
I wouldn't try new foods, new recipes.
I most likely wouldn't have lost the weight I've already lost.
So, is it really just too much?
NO, I don't think so at all!!
Friday, August 01, 2014
It's August already!!
So, I've been thinking about what I want to do differently this month. I've slowly been increasing my sets of ST exercises that I do and still working up to get a small amount of cardio in every day. For the month of August I will:
1. Do 3 sets of 20 reps of calf raises.
2. Do 3 sets of 20 reps of leg abductions.
3. Do 3 sets of 20 reps of knee high leg raises.
4. Do 3 sets of 20 reps of moderate incline pushups.
5. Do 3 sets of 20 reps of squats.
6. Go for a walk or some other form of cardio for at least 10 minutes.
I track my nutrition using SP, and I still have trouble making my goals. The tracker constantly tells me that I'm not eating enough for my activity level. I am making an effort to eat real food, and to cook more. Can I tell you that the SPCrock Pot Salsa Chicken is AWESOME?!!
Goal: Make 1 new recipe each week.
Hope you have a good August! I'll post at the end of the month to let you know how I did.
Friday, July 18, 2014
I've participated in the BLC 4 rounds in a row (BLC 20, 21, 22, 23), and then took a break for a variety of reasons and returned for BLC 25. Some observations:
1. I benefit from the commraderie of teammates.
2. I don't like being told specifically what I have to do and when I have to do it.
3. I'm an adult. I don't feel that there's a place for scolding in the BLC. We all have our weaknesses and I feel the BLC should be a place to come for support and encouragement. You catch more flies with honey than with vinegar.
4. There is truth in the saying, "The more things change, the more they stay the same." I came back expecting to see the same team, and I did not. I miss some of the old team members, but I am thrilled to have made friends with new team members.
5. I enjoy the opportunities when we're challenged to change our diet/nutrition/foods. I tend to get into major food ruts and this helps me.
6. I enjoy hearing about the successes of my teammates, and I love to cheer them on!
7. I'm a good water drinker, although I don't always update my water tracker.
8. I love riding the recumbant bike at the gym. I need to make this more of a priority, especially once school starts again. It helps me manage my stress.
9. Sleep is VERY important!!
10. I've learned I still have a lot to learn about losing weight and getting fit. I hope continuing in the BLC will help me with this.
Saturday, June 14, 2014
First off, the yumminess! I am SO in love with this recipe that I have it once a week! Yes, it is high in fat, but it's a good fat and if you eat low fat the rest of the day, you're ok. It's easy to prepare. And it tastes so, so good!!
Second, my nutritional victory. I had posted earlier about wanting to try plain yogurt. I have, and I now think that there's no way I could go back to eating flavored yogurt. I'd think it would taste too sweet to me now. This is a good thing for me! I've been using Fage 2% plain in the morning, with a cup of fresh blueberries. Gotta have my blues! It almost has a sour cream-ish taste to it, which is surprisingly pleasant. So, less carbs and sugar from yogurt. WooHoo me!
Meals for next week:
Breakfasts will either be yogurt, blueberries, and Kellogs Bran Buds, 2 hard boiled eggs mashed with about a tsp of mayo and 1/2 tsp of dijon mustard (makes it taste like deviled eggs!) on 1 slice of bread, or my protein shake that tastes like a creamsicle.
Lunch: Pure Protein bar, 14 baby carrots, 20 cherries, 1 apple (same thing every day - still teaching!)
#1 - Chicken saute with peppers and onion, and zucchini
#2 - Large salad with shrimp
#3 - Beans and corn bread, spinach
#4 - Pan sauteed tilapia, green beans, baby yellow potatoes
#5 - Turkey burger, kale salad, carrots
#6 - Veggie burger (no bun), small salad, spinach and rice, red cabbage
#7 - Large salad with shrimp
Here's to a great week!
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