NANCYANNE55   91,647
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Yep.... Those Studies Were Right......

Wednesday, July 18, 2012

Lately I've learned first hand that some of the things I have read but was never sure about are indeed true. I would recommend you take my word for these things and not try to find out first-hand. The process stinks.

Here they are, in no particular order:

- Extreme stress really does hinder fat loss. I hired Julie Lohre as a coach. She is awesome, with the most comprehensive program and organizational skills I have seen to date. But, bless her heart, she couldn't elicit a change in my body, despite her best efforts. I was (and still am) under a ton of stress in my personal life. I am absolutely confident this stress stopped my body from letting go of the fat she was trying so hard to wrangle off of me. I only did her program for 8 weeks because I felt bad. She has limited availability and I felt her time was better spent with a client who she could actually gain some satisfaction from. I'd of worked with her longer, otherwise.

- L-glutamine powder taken either pre- or post-workout really does help with soreness. Spent all last week sore when I forgot to take it (because of the stress). And my routine didn't change at all, so it's not like I did anything new to elicit the pain.

- If I start eating refined sugars (white flour or white sugar), it's pretty much guaranteed to trigger a binge.

-Same with diet soda.

- Exercise really does stimulate feel-good hormones that help lift your mood. It's much harder for me emotionally in the early mornings since my life has encountered sadness that is not going to go away (maybe ever). And the weekends, which I take off of exercise? I'm a wreck! After I work out, however, I feel better the rest of the day. For this reason I am going to try and split my workouts up to lifting in the morning and cardio at night, just to get the good stuff going through me 24/7. And I am going to start adding in weekend exercise all I can.

- Cardio is not as important as lifting, but it's still important. I don't drop weight nearly as fast without it.

- 1600 seems to be the magic number for me. If I eat calories much below that, I don't drop weight nearly as quickly. And the lower I go below 1600, the more my weight loss stalls. Additionally, I get really hungry if I eat below about 1450. Seems my body wants the muscle I've worked so hard for FED! I've heard this. I've blogged about it. (See "Moving Past a Weight Loss Plateau" here: www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=3931594
). And now I have lived it numerous times.

- Stress really does give you more grey hair! (This has nothing to do with physical fitness, but it's true nonetheless.)

So there you go- I have been my own, unwilling, science experiment. Maybe my experience can help someone else who thinks, as I used to, "I wonder if that's really true?". And now I am curious- What fitness data have YOU found first-hand to be true?

  
  Member Comments About This Blog Post:

GOLDIE3331 9/18/2012 10:00AM

    Hello! This really explains a lot for me. In 2011 I reached the low 160's I was doing so well I actually had muscle in my arms I was so proud and I just stalled there for months. I eventually got so extremely frustrated I just started eating whatever I wanted. Now that I think about it I was not eating enough at the time I just needed to add some healthy calories to get through. I also needed to change my workout routine now that I think about it. I will do it this time!

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LFLFLPLP 7/21/2012 9:58PM

    Completely agree with all of the above. But man do I wish the sugar and diet soda thing weren't so...definitely my trouble area.

Great blog!

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K-GETTING-FIT 7/21/2012 10:39AM

    (((hugs))) & prayers going out to you babe. I am really sorry that you have been going through all of this. Stress and sadness stinks. I have been overwhelmed with it far too much lately too:(

Lessons I have learned and am still learning from my journey. As you'll see I agree with all of your points. Added some spirit stuff because that is a biggie for me. long post ahead…

-We are unique and it’s not one program, one diet fits all. You need to listen to your body and it helps lead you to what works for you. Seek guidance and then work it into your program. Trial and error:)
-Do what you love. For me it is ST. Loving what you are doing drives you to work harder and lifts the spirit. Cardio is a necessary evil for me, but I don’t have to do it daily and for an hour at a time to get the benefits. Although I still have to mix it up to keep changing, I prefer working one to two groups at a time in ST. I feel more focused and enjoy it more.
-More is not always better. Train harder and wiser. Spent a little time doing more, more, more and ended up getting less, less, less!
-Lack of sodium in my diet triggers crunchy cravings. I up the salt intake and cravings go away.
-Tracking works. I don’t fixate on the numbers, but it keeps me mindful and on track with increasing my calories and the necessity of continuing with a daily multi-vitamin.
-Eating higher clean calories keeps me losing. There seems to be a sweet spot for me. Struggling with this lately.
-Protein with every meal or snack keeps me satisfied. I munch on veggies ALL day and if I don’t add protein in, my stomach grumbles non-stop. Also keeps my energy on an even keel.
-A nice mix of protein, carbs and fats work. Low is kind of out of the vocabulary now. Heavy carbs like pasta don’t do my body good though. Messes with my energy, moods and triggers the eating disorder mind. Quinoa, couscous, oatmeal…work better. Less bloat, feel lighter.
-Need my protein shake and L-glutamine powder. Helps with soreness and strength.
-Numbers on a scale are not a true gauge. ST proves it.
-Outside the box, but prayer and meditation is huge! I gain strength, motivation and inspiration from it. Helps with the life struggles which can seem unbearable at times. Cannot imagine not having it as a tool on this journey.


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IRP1114 7/20/2012 9:20AM

    Exercise has definitely kept me sane through tons of stress! Right now keeps me from letting my boys drive me nuts on a daily basis. But in the past has helped as well. With everything from years of living with in laws, tragedies leading to extreme sadness in the family, business failure, sudden unemployment of hubby and his two brothers all at the same time while I was pregnant, and other high stress moments from a combination of things.
Can 100% agree with you on this! Hang in there girl. Life can be so hard on us sometimes... Everything happens for a reason. You will find a way to overcome this sadness in your life. Just focus on all the blessings in life right now. And of course keep exercising! And sharing your wonderful tips. emoticon

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ARMSPORTS 7/20/2012 7:09AM

    Hey Nancy,

Good insights here! Sorry to hear you have been under so much stress lately. I have been too busy to spend much time on Spark but I do miss it and your great info.

Hang in there and keep exercising. There are times I feel exercise is my only link to sanity!

Not sure about the grey hair issue. I probably have too small a sample size to reach any conclusions LOL!

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GYMRAT54 7/19/2012 8:35PM

    Thanks for sharing with us what you're going through and what you have learned.

I'm sorry for the stresses in your life. It may explain why my gaining back the weight I lost. I've been stressed lately, myself. I found when stressed, I eat. I don't know what my daily calorie requirement should be at to lose weight. Should look into that.

I know the endorphins from exercising help improve my mood and deal with stress, whether it's strength training or cardio. I really like the idea of splitting up the workouts. I used to do my workouts mid-afternoon after work when I was working. Now that I quit that job, I've been doing my workouts in the morning. However, by mid-afternoon, I start to drag. I'm wondering if I should do a both a morning and mid-afternoon workout to get me through the morning and through the afternoon. I also noticed a difference in dealing with stress, my mood and my weight when I picked up my ST and reduced my cardio.

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CICI510 7/19/2012 11:44AM

    I am so sorry that you are going through so much right now! I agree with the gray hair! I am only 31 but after the horrible few years I've just overcome I am getting gray's sprouting up everywhere!

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ILOVEJIM851991 7/19/2012 6:58AM

    I agree we are all a little different. Workouts help my stress level but my husband has told me he can't live with me if I don't take a stress b complex every day.

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TRIANGLE-WOMAN 7/18/2012 11:48PM

    I'm sorry to hear about your stress levels being up. I hope that your assessment that your sadness will never go away is wrong.

Please know that you are quite an inspiration to many, and me in particular! emoticon emoticon

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TIMOTHYNOHE 7/18/2012 10:23PM

    Perhaps the stress chemistry that hinders weight loss under stress and causes grey hair are related?

Or maybe ... you're just getting older. And as I told my older brother when he pointed out that my hair was grey early ... Well, I didn't actually SAY much. I just drew in a breath, said, "Yeah, well." looked at his balding head of black hair and ran my hand through my full head of prematurely grey hair, allll of it, and let the matter drop.

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BOBINVA 7/18/2012 6:52PM

    Thank for sacrificing your body for us.

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ROCKMAN6797 7/18/2012 6:52PM

    So sorry that you had to serve as the guinea pig for these studies but happy that you are sharing them with us.
I have learned that lifting weights really does wonders for the body! I have been about the same weight (190-194 lbs) for the last year but lifting on a regular basis has really changed my body in remarkable ways. I am losing belly fat and it appears to be going to other places like my arms, my legs, and my chest! I realize that my daily cardio schedule helps a lot with regards to the belly fat issue but I think the upper body strength I am gaining does not hurt as I stand up straighter and am continually holding my abdominal muscles in place. Weight lifting has literally been a godsend, an activity that I find very rewarding!

BTW, I agree, stress does lead to more grey hair!

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EXCUSELESS 7/18/2012 4:19PM

    I'm sorry you are going through so much stress and your body is taken a toll for it. I totally get it. I wish you easier days ahead.

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TANYAP71 7/18/2012 4:17PM

    I have found that my vitamin D supplements are absolutely necessary for weight loss. Maybe for maintenance as well. When I stopped taking them in March/April my weight crept up a few pounds. As soon as I started taking them gain the weight came off. If I forget to take it on vacations I gain a lot more than I do when I take it through vacations. If I keep up with my vitamin D my body seems to recover 'naturally' from any splurges... even a week long one.

I definitely see the mood effects of exercise and make sure I don't go more than 2 days without a HARD workout.

Some of your experiences are not the same for me... which is something I think is important for everyone to realize.... our bodies are different and will behave differently. We all really need to pay attention to our bodies and learn what they need to give us what we want from them.



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What To Eat Before and After You Workout

Saturday, July 14, 2012

This is a subject that brings a lot of confusion, and understandably so. Thankfully, there is a short answer: Protein and Carbs.

Both protein and carbs work in conjunction to both fuel and repair your muscles. Easy 'nuff, right?

But there are a few additional things that may come in handy to know:

- First of all, fat intake slows digestion. So if you want to eat before your workout to fuel you a little fat is Okay (although not necessary), because it keeps you from blowing through the nutrients quickly and running out of steam before your workout is done. For me, this typically is a whole egg and three or four egg whites scrambled together along with 1/3 C of plain (not instant- bad for you!) dry oatmeal, cooked. The fat is in the egg yolk. However, after a work out it would be ideal (not necessary, but ideal) to keep fat intake to a minimum so that the carbs and protein can get into your muscles as quickly as possible. Whey protein is a very fast digesting protein and the carbs in fruit are also a quickly-digesting sugar. So if you have a scoop of whey mixed in water or skim milk and a banana on the way home from the gym you can fuel your body optimally.

- If you work out later in the day and eat meals every 3 hours or so that have both protein and carbs in them, you really don't need to worry too much about what you eat before or after you work out, because your body has both nutrients already continually fueling it.

- If you work out first thing in the morning, you need to give it a little more thought. At this point, it becomes more about personal goals and how much food you can stomach before a workout. For instance, if you are someone who is interested in burning fat, there is a school of thought that says doing cardio on an empty stomach burns more fat. The reason for this is that, presumably, there is little glycogen in the cells and the system goes strait to fat for fuel. (I'm doubtful about this for reasons that will take another blog, but for now let's assume it is a likelihood that you do indeed burn more fat doing cardio on an empty tummy.) This would, of course, be best accomplished first thing in the morning.

However, if you want to do your strength training at the same time of day as your cardio, you stand the potential of running into a problem, because you may not have enough energy to lift weights to your maximum capacity without something in your system to fuel you. I've seen some fitness competitors manage this by doing the cardio on an empty stomach, then eating a little something right in the gym and proceeding on to weight lifting.

For me personally the solution is to eat a full breakfast and wait about an hour before lifting (it takes me that long after I've eaten to get my household in order and myself driven to the gym). I do my weight lifting first, while I am at my freshest and I have the most energy (it's always a priority for me over cardio,anyhow). Then, after my muscles have had a chance to deplete some of the glycogen from the carbs from lifting, I go on to my cardio.

If you are someone who gets an upset stomach if you eat anything before you work out..... well, Duh! Don't eat! :-D

- As a last point, I'd like to express that if you don't do any/all/some of this, please don't think your workout is a waste. The truth is that most, if not all, of this is splitting hairs. The important thing is that you both exercise and eat clean (minimal processed foods). Period. If you are a fitness competitor or model these things can add up to make the difference that gets you the trophy or translates best for the camera lens. For the rest of us, these are good things to know but not necessary rules to live by.

The truth is that for the everyday person, eating clean and training dirty is enough. Your body will thank you!

  
  Member Comments About This Blog Post:

GEMINIGEM6 1/26/2014 5:42PM

    Great info! Thanks!

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FITSMALLCLOTHES 7/17/2012 1:42AM

    emoticon

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CICI510 7/16/2012 2:05PM

    Awesome post!! emoticon

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TRIANGLE-WOMAN 7/15/2012 1:09PM

    "eating clean and training dirty"

I love that!

Thanks for the great pointers. I'm learning to love my smoothies!

( ¯`♥ ´¯) ♥'
.`•.¸.•´ ♥ Spread the SPARK!!! *`*•.¸¸.•♥
¸.•´¸.•´¨) ¸.•*¨).•*´. ♥¸¸.•¨ •♥
(¸.•´ (¸.•´ .• •♥¸¸.•¨¯`•.♥.¸¸.•¨¯`•¸. •♥


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PURPLE180 7/14/2012 3:12PM

    Thank you for the info great blog!

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XOX_EMILY_XOX 7/14/2012 2:04PM

    I love how you put things in perspective, and kept it simple. Each person's body responds differently, because everyBODY is different! You have to try it to see what works for you.

Recently I've taken the carbs (starches and fruits) out of my pre/post workout meals, and I'm seeing a difference in my body comp. I know now that having pre/post workout carbs is great for when I want to maintain or build muscle, but I need to cut them when I want to lean down. Knowledge is power :)

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ILOVEJIM851991 7/14/2012 1:00PM

    emoticon good advice

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PINKNFITCARLA 7/14/2012 12:04PM

    Thanks for sharing!

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IRP1114 7/14/2012 11:58AM

    Thank you ;-)!

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SCOUTMOM715 7/14/2012 11:00AM

    emoticon for another fantastic blog! Thanks for all the great info. emoticon

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ROCKMAN6797 7/14/2012 7:56AM

    "Eating clean and training dirty...." I love it! :)
Whey protein and a banana are my standard go-to recovery foods, good to know that I am doing my body good!
Thanks for the great information, I absolutely enjoy reading your blogs!

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RUN_BAKE_BLOG 7/14/2012 7:29AM

    Great info, thanks for sharing!

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PRAYINGSUZIE 7/14/2012 1:34AM

    Thank you! This was an awesome blog!

Suzie

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K-GETTING-FIT 7/14/2012 1:06AM

    Another fabulous post!!! Addresses the question I see the most around the boards. You're the best babe:) Will definitely keep this one saved and share your blog link when I see it pop up! Want to just say how much I appreciate all the info you share. You have helped me out more times than you know:)

Have a blessed weekend!!!

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CHIBIKARATE 7/14/2012 12:26AM

    emoticon emoticon emoticon

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Magic Grocery Shopping

Monday, May 21, 2012

Once a month I do my "big shopping" in a large grocery store. As I wander down the aisles I will sometimes see women with a look on their face that I recognize. It's because I used to have the very same look on my face several years ago. It's the "What product can I buy that will make my weight issues go away?" look. This look always occurs on the aisles where there is plenty of packaged food, most often near the cereal bars or in the cookie and cracker aisle. That's where I used to get that same look on my face, too.

I think as Americans (maybe people in other areas of the world too, I don't know. I've only ever lived here.)....... anyhow..... I think we have become conditioned to think that in packaging foods we have somehow made them better or improved on Mother Nature. I used to be looking to see if someone came up with something that was ultra-nutritious, low in calories, and low in fat, all while being ultra-delicious. Oh, and if that food also had some magical ability to make fat melt off my body, that would be even better.

What tickles me is that occasionally one of these lost-looking people will glance at my cart, as if trying to see if I have some secret ingredient. Of course, my cart looks pretty boring compared to the pretty packaged things on the shelves, so I don't capture their attention for long.

I often wish I could take the hand of those poor confused souls and lead them to the fresh produce section. Our next stop would be the meat counter, showing them how to select lean cuts (organic and fed what the animal is SUPPOSED to eat in nature, if they can afford it), then over to the dairy section to show them how to look for products that don't have added hormones or antibiotics, preferably also from animals fed what it is animals would naturally choose to eat in the wild. I'd like to teach them not to be afraid of fats from natural sources the way God made them, not the way we have changed them to be. Next we'd make a quick trip through the aisles for coconut and olive oils (coconut oil is more expensive, but for the little bit of baking I do it's a much healthier option and bakes up nicer, plus it handles heat on the stove better than olive oil), and the kind of nut butters that you have to keep in the fridge because the oil separates from the peanuts if you don't. Then I'd walk them through the bread section and show them what the ingredients list of baked products withOUT white flour in them looks like (it's tricky- companies have learned to be careful with how they word the ingredients list), and lastly through the frozen foods section where we would select unadorned frozen veggies, fruits (like berries, for smoothies), and fish to thaw quickly for healthy meals for their family. Most of the rest of the stuff in the frozen section we'd leave alone.

The fact is that there ARE magic ingredients, but we are so used to looking at them that we don't really see them anymore. Pass up the processed stuff. If a product looks NOTHING like the original ingredients it claims to have in it, it's been processed too much to be truly good for you anymore. It may not taste as good at first, but you and your family will get used to it and learn eventually to prefer the natural foods. God knew what He was doing when he made foods- He designed them to nourish our bodies. It's a little hard to improve on God.

We can't all afford to eat all clean all the time. I understand this. The things that have a longer shelf life are cheaper. I get it. But if you are looking for a magic bullet in a man-made food, you'll never find it. Buy healthy all you can afford to, and cook at home all you can (hint- your Crock Pot is your pal). Cooking at home more often will help offset the added cost of the higher grocery bill from the better foods.

You are building the little bodies of your kids to be healthy adults and you are taking care of your own body so that it will carry you well through life. Love your body with your choices- Choices that are as close to the way Mother Nature as you can. It's not an instant fix, but over time you will be glad you did.

  
  Member Comments About This Blog Post:

TRIANGLE-WOMAN 6/21/2012 10:32PM

    I have been blessed to always stumble upon the inspiration I need! I'm adding you as a friend and will be sure to read through your past blogs.

I want what YOU have and I'm going to work hard to get it!

¸.·*¨) ✫ ¸.·*¨) Thanks so much for
(¸.·´ .·´ ¸¸.·¨¯`·.✫
¸.·*¨) ✫ ¸.·*¨)✫ Spreading the Spark....
(¸.·´ .·´ (¸.·´¸¸.·¨¯`·.✫


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ILOVEJIM851991 6/19/2012 10:28PM

    Wow I'm definitely subscribing to your blog. You are my hero. I'm currently in progress to get where you are. I have a problem giving up decadent sweets. I know everything in moderation but even the small dairy queen shake when it was over 90 degrees today after getting a job after almost a year on unemployment seemed as indulgent. I'll have to say I did get the calories under control for the day though with only soup and a sandwich for dinner. But I just can't seem to get them under control. My weight is down about 20 pounds since the beginning of the year and I do have the start of the u in the tricepts but my abs are definitely hiding under a layer of fat. I need to get that down and I'll look great. Thanks for being my inspiration. emoticon emoticon

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K-GETTING-FIT 5/24/2012 1:56PM

    Great post. Was just thinking about this the other day as the boyfriend and I were shopping. Eliminating the majority of the inner aisle processed stuff makes shopping much easier. Yes, occasionally we buy some, but not that often. Been almost 3 months since we started and I never thought I would be where I am now, actually getting it!

We know what we like and how to buy. My food allergies force me to read labels and that is another reason to cut the processed junk out. We live in a quick fix society and I have to say I’ve been that person who would pay anything to have “health” now, would starve rather than deal with decisions. I always “knew” the secret was to eat clean and move my body, but something in a box seemed so much easier:) We have come to love the wonderful, clean taste of our food. We don’t need to cover natural foods up. The palate took a couple of weeks to adjust, but it does. Have learned that our “cheat” meals are rarely worth it and serve to teach us lessons about how we ate before. This coupon-loving couple is finding that it is actually proving to be cheaper. We free up a little for organic and make sure that at our weekly shopping visits we try something new (fruit, veggie, spice…) All this and we are still learning!!! It takes a bit to get in the groove, but you DO:)

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BROCKJUL 5/24/2012 10:18AM

    I am still working my way through this aspect of healthy eating. I used to be one of those "moms" who bought all pre-packaged processed foods, especially junk food. Now I rarely buy chips, cookies, ice cream or any tastey treats that my kids are starting to miss less and less. My counters and cupboards are no longer filled with bags of chips or boxes of cereal bars, instead we have fresh fruit and homemade trail mixes. I'm not completely rid of all packaged food (frozen pizza is still a weakness) but the transformation so far has been huge and I am working my way to a complete transformation.
Julie

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CICI510 5/22/2012 12:50PM

    You are so right! I have started to cook at home more and even though I am slowly working my way away from the processed foods (weaning my family off I should say) its better than fast food and before I know it we'll be a clean family!! ;)

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SUSIQZER 5/22/2012 7:09AM

    I'm glad to know I'm not the only one who checks out other people's grocery carts!

I feel the same way... I'll look at my cart -- full of veggies, lean meats, healthy dairy, etc -- and compare to other shoppers. I have to resist the urge to tell them to put the junk back on the shelf and head over to the produce section!!



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IRP1114 5/21/2012 11:45PM

    So true. Cooking at home makes room in the budget for those organic products that are worth paying for over conventional where it matters and definitely over takeout or packaged foods!!!

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ROCKMAN6797 5/21/2012 11:20PM

    Another awesome blog!
I use to live on those inner aisles, searching for those magical items that would help me lose weight, be easy to cook, and taste good. However, since I have started this journey over 2 years ago I now live on the outside aisles of my local grocery store. I especially load my cart with veggies and fruits. These are my magic food products!
You know I am friends with many successful weight losers on SP and I have noticed that we all share some common characteristics. We choose to eat natural products, we move on a daily basis, and, in general, we are determined. As you so eloquently stated, we choose to love our body with our choices!
Thank you for stating it with simplicity!

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The Evolvement of Moderation

Tuesday, May 15, 2012

I have heard a lot of people say that a life of moderation is key in keeping balance between real life and fitness. I completely agree, but I've come to find that my view of moderation has had to change as my fitness journey has progressed. What used to be moderate for me would now be considered excess.

The changes in what I considered "moderate" happened gradually as I progressed. I'd stall and realize I had to take an honest look at what I was doing, then figure out what must change to get closer to my goal. This usually involved giving something up. (Okay, I was "substituting" one thing for a healthier option most of the time, but the fact is that I had to give one thing up in order to substitute it with another.) My definition of "moderation" had to change once again.

It's a natural process that you will have to go through, too, as you get more fit.

When I started my journey to weight loss at almost 200 pounds, a small serving of dessert every day was moderation. I have found that at my maintenance weight a serving of dessert perhaps every week or two is now moderation. At the beginning of my weight-loss I could eat almost every food I'd eaten before I was trying to lose weight, just in controlled amounts. Now I have had to abandon many of those foods on all but a the very rare occasion to maintain the health I have worked so hard to achieve. This has been hard for me to accept, but I have had to wrap my head around the fact that if I do what I used to do, I'll look like I used to look. Worse yet, I'll be as unhealthy as I used to be. Not cool.

I miss ice-cream with magic shell. I miss baking several times a week and eating it, to include sampling the dough/batter/frosting. I miss my Chili Dog Pie recipe and my Grandma's biscuits. I really do. But if I continue to indulge in these things regularly I won't be able to maintain my current level of health.

I guess I've decided that I'd rather live a longer life enjoying these foods hardly ever than live a shorter life eating them as often as I'd like.

It's your call. It's your body. It's your life. I'm not judging you. But if you want to continue to see the fat come off and/or the muscle come on, you are going to have to adjust your definition of "moderation" as you progress. I'm sorry if I'm the bearer of bad news...... I didn't make this rule up.... It's just the way it is.

  
  Member Comments About This Blog Post:

ROCKMAN6797 5/16/2012 3:41PM

    Excellent blog!
I, too, miss so many of the foods I ate when I was obese but those foods were the reason for me being in the state I was. I have accepted this. I will indulge in these foods every blue moon but I have come to realize that if I wish to continue on my weight loss journey I have to eat healthy. Quite honestly I am extremely proud of what I have accomplished and relish in the fact that I still can achieve more! I am taking my body to a point that I have never dreamed of and I love it! I love to pay this thinking forward but I realize that not everybody thinks like me. I will encourage but I won't push. I save all of the pushing for me!
Thank you so much for your thoughts, they are thought-provoking!

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TERRIMMIX 5/16/2012 9:58AM

    Sad but true. I'm having a hard time getting my calorie range where it needs to be because my metabolism is so slow and broken. It's probably actually less than the Sparkpeople recommended range, but I'm experimenting to find the sweet spot.

The upside though is that when you do have that occasional treat or those baked goodies you will truly savor them and appreciate them as something very rare and special.

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CARENMARLA 5/16/2012 8:20AM

    I totally related to this. My "moderation" changed as I lost weight and got older. In my 30's I could eat "moderate" amounts of bread, rice, pizza and pasta and still lose weight. Now, in my mid 50's, fruits and vegetables are my main carb source. I can easily get over 50% of my calories from these without eating anything processed. I also have to exercise more vigorously to maintain my weight than I did 20+ years ago. .

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BERRY4 5/16/2012 1:31AM

    Guess this is part of the journey... Thanks for putting it out there, and confirming what I've been coming to a SLOW understanding of.
-- It probably explains why I added 12#'s back on after coming w/ in 5#'s of goal weight. I didn't realize that what I was doing in moderation needed to significantly CHANGE.

Less is now more. Still adjusting. Still in process!
Thanks for making the point! emoticon

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HDHAWK 5/15/2012 5:09PM

    I completely agree Nancy. The longer we're on the fitness journey, the more things change as we go along. We gain more knowledge and learn what we can live with.

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HISARTIST 5/15/2012 1:21PM

    Amen. The hardest thing I've had to come to grips with is that I HAVE TO delete the carbs, especially the breads and deserts...even in "moderation". I've learned that my body can function fine on less carbs and higher (healthy) fats, and if I want to keep the level of fitness I've gained (and the look), or for that matter push it further, I HAVE GOT TO STAY AWAY FROM THIS STUFF!!! Sad thing is that although I've figured this out for me, most of the people in my life haven't, or don't care about how these things impact me and it can make for some very challenging times (like family outings or visits to the parent's house). I know my willpower stinks, so I've chosen to keep these things out of my house. My new norm. Anywho, I'm glad that you have shown me that I am not the only one who has had to make these changes, and I'm also thankful that I have you as an example of the fact that it can be done, and that you can reach your goals...you just have to learn about the "new" you. Thanks for this blog!! Just what I needed to read right now!

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FITNESSMONSTER8 5/15/2012 1:03PM

    I have definitely had to change what I would consider moderation along the way. It's so worth it though to see your body change for the better.

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ADVENTURESEEKER 5/15/2012 12:53PM

    YES! I completely agree. What I considered 'moderation' before losing almost 100 lbs I'd consider excess now as my body honestly needs fewer calories to even function. As well, like you said, I won't be able to maintain my current fitness level/weight loss if I indulge in treats on a regular basis anymore.

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Video Blog Link- How I came up with my latest workout split.

Sunday, April 01, 2012

Warning: This is longer than I typically like my vlogs to be and a lot of info.

www.youtube.com/watch?v=NzJU7_YFTnk&
feature=g-upl&context=G21953c4AUAAAAAA
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  Member Comments About This Blog Post:

IRP1114 5/15/2012 1:37PM

    Love your blogs! Great info. I like the way you switch up the mags workout suggestions. Thank you for sharing your new plan. Can't wait to hear how you come up with the next one when the 8 weeks are up!

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K-GETTING-FIT 5/4/2012 11:15AM

    I love, love, love your vlogs! Just stumbled across them and bookmarked your YouTube vids. Great information and inspiring for a relative newbie. Thank you for sharing and wish you continued success!

Have a great weekend!
emoticon

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ROCKMAN6797 4/4/2012 2:41PM

    A ton of good information! Your explanation of your thought process has provided me a starting point to incorporate more splits into my current weight lifting program. I agree that the idea of varying the splits is a good way to battle repetition and fire up different muscle groups.
Thank you of sharing!

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DIVEGODDESS 4/2/2012 8:23PM

    Great info!

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CICI510 4/1/2012 2:41PM

    Awesome! Very informative. :)

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