MALWILD   5,154
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Today's Calorie Deficit -- WOW!

Thursday, March 18, 2010

Well, after entering every bite I took into today's food tracker, I am ashamed of myself. Yes, I know I've been eating at least over 2000 calories per day, because of making bad choices, but seeing the number after it has all been tallies up -- Yikes! I ate 2331 calories today. Ouch.

So, I pulled out my HMR binder from last year (a formal class I took through the hospital I work at, um, yep, I was a dropout...), and found my information about calorie deficits. According to the formula, at my current weight, it takes 2820 calories per day to maintain my current weight. Soooo, I actually ate 489 calories less than that! Yeah! That would equate to just under a pound per week ( 1 pound = 3500 calories).

Then, taking into account my workout tonight, 530 calories were burned. So, an actual calorie deficit today of 1019 calories! That's a third of a pound right there.

Of course, I made very bad food choices today, and I know that. I also know what triggered those choices, and will strive to avoid those triggers in the future. I am aiming to consume 1700 to 1900 calories per day from here on out. That would be a deficit of 920 to 1120 calories per day without counting any physical activity, or 1.8 to 2.2 pounds per week. Of course, as my weight lowers, my maintenance calories will lower, also.

This encourages me! I know that there are other factors that play into the weight loss equation each week, such as hydration, muscle weight vs. fat weight, and hormones. But, looking strictly at calories in vs. calories out, the future is looking good!

  Member Comments About This Blog Post:

PEARL10 3/23/2010 4:02PM

    I find it helps to write it all down & calculate it no matter how much I have eaten. It helps me to be shocked into doing better. AS you say, you are still in the green with exercise & a few less calz. Keep trackin sweet!

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NICETOCYOU 3/20/2010 1:14AM

    I think it's great that you didn't get lost in the negative. Some people would has said, 'oh well, I ate so much it doesn't matter' and kept on eating... good job!

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DANNIELLEFIT 3/19/2010 12:11AM

    We just need to take it one day at a time and to remember that tomorrow is another day. It's great that you are aware of what caused you to eat the way you did.

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    Tomorrow is a new day!


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SMART Goals -- WTTS Week 12 Challenge

Wednesday, March 17, 2010

This week's challenge is to create 2 SMART goals. This means to make a complete statement of how you will do this, when you will measure your prgress, and when it will happen.

SMART goals are:
Time Specific

My SMART goals:

I would like to weigh-in at 230 lbs. by June 23, 2010 in preparation for a family reunion. This is a loss of 24.6 lbs in 14 weeks, or 1 3/4 lbs per week. I will achieve this by having a consistant workout routine and eating only 1700 - 1900 calories per day. I will weigh-in weekly to track progress towards my target, and blog about it to keep me motivated.

I would like to be settled into a more consistant routine with my exercise by April 17. This gives me four full weeks plus the end of this week to build up to a weekly routine. I will achieve this by adding things each week as allowed by the physical therapist. The remainder of this week I will go to one water workout class, go on at least one 30 minute neighborhood walk, and do one upper body strength workout. Each week I will add two to three sessions of activity. By the week starting April 18, I will be doing a minimum of: 2 water workouts, 2 thirty-minute neighborhood walks, 3 strength training sessions, and 2 - 3 "other" fifteen-minute cardio sessions, such as elliptical or bicycle, per week. I will blog at the end of each week about my progress in working towards this goal.

  Member Comments About This Blog Post:

DANNIELLEFIT 3/17/2010 1:31PM

    I love your goals! You can do it and I will be sure to drop by to see your progress.

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Child Care/Workout Guilt

Friday, February 19, 2010

Hmm, I had a goal of making it to 2 water workouts this week. Does it count as two if I went to the gym on one occasion but stayed for two classes?

I took DD to the gym with me last night and put her in the child care room while I did my classes. It was the first time I'd used that service at the gym. I felt somewhat guilty, picking her up from being at day care all day, then driving across town to the gym and putting her in the child care room there for 2 hours. Oh, not to mention stopping at McDs on the way for a happy meal so I could feed her dinner. Of course, SHE didn't mind the McDs. I knew the only way I would get a structured workout is if I did this. DH was working late, and I wouldn't have made it to do anything if I hadn't done this. DD is very clingy when it comes to dropping her off at day care. She'll start to throw a fit as DH or I leave, but once we are out of sight, she's usually fine. But I kept my eye on the window to the hallway, half expecting them to be knocking and calling me back to get her. When I was done and picked her up, I asked if she'd had fun, and she told me yes. I guess she attached herself to a 10 year old that was there, playing with her and sitting in her lap pretty constantly. I think it reminded her of cousin Erin.

So, it was good for me that I made an effort to workout, but was it right to have her in child care so much? Or how ironic that I fed her a happy meal while I was on my way to do a healthy activity?

Being a working Mom, I'm finding it hard to find time for myself outside of work. It seems like I come home, get dinner going, get everyone fed, then it's time for DD to have a bath and get ready for bed. So, if I go work out right after work, DH has made something goofy to feed DD. Or if I go right after dinner, I miss out on time with DD. And I've had such a hard time with self-motivation when it comes to popping in a tape or jumping on my elliptical machine. I've been getting a better workout if I leave the house to do it. What to do? I know that taking care of myself now and building a self-care routine will be better for not only me, but DD as well, in the long run. But am I taking too much away from her in the short run?

  Member Comments About This Blog Post:

RUNNING4MYLYF 3/18/2010 10:48PM

    I used to feel the same way as you. I hated picking my son up from one daycare only to take him to the gym to drop him off at another. But after all, look at what a great lesson you'll be teaching her. It's great to teach your children to take care of themselves. And what better way than by setting the example. So maybe you'll only do an hour next time. That will alleviate some of the guilt. But don't beat yourself up for taking care of yourself, either. A few hours a week is all it boils down to. You're worth the sacrifice. :) And hopefully when she's a little older, you'll be able to exercise alongside her. When the weather warms up and now that the days are longer, perhaps a trip to the park to play kickball or just running around with her still counts as exercise, too. But on gym days, I say go and guilt no more!!

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Haven't been around...

Tuesday, February 16, 2010

Well, here we are, another week going by so quickly! I have to admit that I haven't been around Spark-land much the last few weeks. I just seem to get pre-occupied with everything else going on, then I tend to feel overwhelmed when it comes to "catching up" on the message threads that I like to follow.
Two weeks ago, I went to a water workout 3 nights in a row, and I felt great during that week. Then, last week, I really noticed the difference that it makes, becuase I started feeling sluggish again. I let my WTTS challenge fall by the wayside, forgot to sign in Sunday to document my weigh in and activity for the week. No points for me!
So, this week, I really want to get back into the water workouts, but will the weather cooperate? Definitely not last night, we got to leave work early because of the weather and road conditions.
My goal for the remainder of the week will be to hit 2 water workouts between now and Saturday, and to include 3 strength workouts the rest of the week. And, starting tomorrow, I will be wandering around Spark-land following up with everyone, and stalking...

  Member Comments About This Blog Post:

DANNIELLEFIT 2/17/2010 1:19AM

    Nice to see that you are back. I know that you can reach your goals by the end of the week. Stay motivated and don't let anything detour you from reaching your goals!

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JCARDINAL 2/16/2010 6:08PM

    Glad you're back Malissa!

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Goals For This Week

Monday, November 16, 2009

After my blegh blog, I am ready to share my goals for the week. I feel like if I put them in writing I will be more likely to follow through.

* Oatmeal breakfast the rest of the week

* No lunch out the rest of the week

* At least one HMR shake each day at work.

* At least 15 minutes of elliptical, treadmill, or bicycle each day through next Tuesday, then beginning again on Monday the 30th.. Or a hike up the hill at the end of our street. More is fine, but make the commitment to do this much each day.

* Between 11/24 and 11/29, try to work something in each day. Walk laps at the rest stop while Avery plays. If we have time to take Avery to play in the pool at Grandma's hotel, a mini water aerobic workout for me ( We went cheap -- $50/night vs. $95/night for 4 nights = no pool, happy checkbook) A hike around the property at the club where the family has Thanksgiving dinner. I can do it!

* Make meal plans through next Tuesday, and do my best to follow through.

* Do at least one load of laundry per day, and put it away!!!

* Shine the sink before going to bed. I know how that makes me feel the next morning... :)

  Member Comments About This Blog Post:

BUSIBODI 11/20/2009 8:05PM

    Great Goals Malissa! I love the "1 load of laundry a day, and put it away!" I have a problem with that last part!!

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JCARDINAL 11/16/2009 3:57PM

    Sounds like you have a good plan!

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AZMOM1 11/16/2009 2:49PM

    Ok, I have no idea why that posted three times - sorry!

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AZMOM1 11/16/2009 2:48PM

    Malissa, sounds like you have set some good, reasonable goals for yourself. You can do it! And we are here to support you! emoticon emoticon emoticon emoticon emoticon (those are all of your Bahama Mama sisters there!)
(((Hugs))) Anne

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AZMOM1 11/16/2009 2:47PM

    Malissa, sounds like you have set some good, reasonable goals for yourself. You can do it! And we are here to support you! emoticon emoticon emoticon emoticon emoticon (those are all of your Bahama Mama sisters there!)
(((Hugs))) Anne

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AZMOM1 11/16/2009 2:47PM

    Malissa, sounds like you have set some good, reasonable goals for yourself. You can do it! And we are here to support you! emoticon emoticon emoticon emoticon emoticon (those are all of your Bahama Mama sisters there!)
(((Hugs))) Anne

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MALWILD 11/16/2009 1:33PM

    Oh, and a decent bedtime each night this work week!

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