Saturday, January 26, 2013
Starting Weight (December 2012) – 193.8
1/6 – 193.1
1/12 – 191.9
1/26 – 193.1
EXERCISE – Week 2 was tough – so much going on! I did get 3 kettlebell workouts in, but no elliptical. In week 3, I’ve worked out 5 days, all kettlebell in an effort to catch up with my LiveFit schedule. I’ve done ZERO other cardio like elliptical.
FOOD – Week 2 was dismal, food-wise. Lots of alcohol and takeout! Week 3 has been an improvement – still not totally on track…and tracking has been hit or miss, maybe 50% of the time or less.
SUCCESSES TO CELEBRATE
1. I love my kettlebells, and I am now caught up with the LiveFit program, so Week 4 is my bee-otch!
2. I did A LOT better with food for Week 3. Still room for improvement, but I feel better this week too. Making a meal plan makes all the difference!
3. I found a great new/easy/fast recipe for fish – had some amazing ginger cilantro salmon last night…
ROOM FOR IMPROVEMENT
1. Food. My never ending struggle. I love eating, and I’m trying to make healthy choices, one choice at a time…not always successful, but working on it. I am making another meal plan this week, so I will do my best to stick to it despite a bunch of random stuff going on next week. My goal for next week is to track my food 80% of the time.
2. Workouts. I WILL stay on track with my KB workouts, but I will also be on the elliptical at least twice next week.
The Week Ahead…
I will stick with my workout plans and continue to work to improve my eating and tracking. I will not get discouraged about the non-budging number on the scale. I feel good that I am working out mostly-regularly, and I will do some measurements next weekend to see if I’m having at least some body composition change through all of this.
Saturday, January 12, 2013
Starting Weight (December 2012) – 193.8
1/6 – 193.1
1/12 – 191.9 !!
EXERCISE – Did great with exercise this week! I met all of my exercise goals, which included 4 kettlebell workouts (from Live Fit Revolution Week 1) and 3 Elliptical workouts (20 minutes each). I was super sore for the first 3 or 4 days this week, but for the last couple of days, I have been that good kind of sore. I also felt exhausted for the first few days this week, but my energy bounced back around the same time my muscles did!
Overall, I’m feeling really proud of myself for sticking to my workout plan this week! I feel a lot of momentum that is going to carry me in to next week’s goals.
FOOD – I had a goal to track my food this week…I succeeded about 70% of the time. Not too bad, and I feel pretty good about that. I even took time to enter a couple of recipes in to the SparkRecipes Calculator, so the next time I make them it will be easier to track.
I blew my calorie goals at least 3 times this week. Maybe four. There was at least one day where I didn’t track any food from dinner on because I didn’t want to know how badly I was blowing my calorie range. But it’s a start, and I am glad I stuck within my range a few times this week.
Through all of this tracking (or lack there of), I’ve identified some areas I need to work on food-wise…more on that in a minute.
SUCCESSES TO CELEBRATE
1. I am so glad I am working out again. I feel great, and I stuck to my exercise plan this week! I’m really proud of myself. I love my kettlebells, and I really do look forward to my workouts. The elliptical I can deal with, and it helps that the hubs got a new Blu Ray player for the workout room.
2. I tracked my food like 70% of the time this week, and I made a lot of healthy choices, which allowed me to not feel deprived. I stayed within my calorie range about half the time (give or take).
3. I made some amazing Shrimp Black Bean soup this week that was super healthy and delicious!
ROOM FOR IMPROVEMENT
1. Food. Work on improving tracking and staying within calorie range. One of my weak spots with food is that time between getting home from work and dinner time. I tend to graze while cooking and thinking about cooking. I need a planned healthy snack after work that is easy and something I can grab and shove in my mouth ASAP when I walk in the door. I’m thinking apple + cheese stick. I always think I will eat veggies and hummus after work but I NEVER DO.
2. My other weak spot with food is dessert after dinner. I NEED something sweet after dinner, and it pretty much needs to be chocolate. I would like to say that I will eat an apple or some kind of fruit after dinner for dessert, but let’s be honest. I want chocolate. We had some leftover Christmas goodies I snacked on this week. Those are pretty much gone now, so I have some individually wrapped Ghiradelli Squares and some Lindt Truffle things – I just need the taste of something sweet, so one of these should do the trick…if I can stick to one…
The Week Ahead…
This coming week is filled with craziness – lots of meetings, late work nights, and even a concert (Reel Big Fish! 90s ska at its best!). I WILL stick to my workout plan. I workout in the morning, so I will continue to do so, though Wednesday morning after the concert will be tough. I will take my coffee with me to the Elliptical that morning. And I will do my best not to drink too much at the show (famous last words).
Eating will be the major issue this week. For my late work night on Monday, I will bring a salad and greek yogurt for lunch and some cottage cheese with veggies for my dinner time snack. I will eat a salad and maybe some bread when I get home around 730/8 PM. On Tuesday, I know I will be drinking and will more than likely have some pizza for dinner at the show. Wednesday brings a (hopefully) mini-hangover morning, a full work day, and then a banquet for my volunteer organization (and more drinking). I will do my best to make healthy choices. I have healthy meals planned for the other days/nights next week.
The hubs is out of town next weekend, so I’m on my own food-wise, so I can eat mostly vegetarian without any grief…although I also have a 1 year old’s bday party AND a trivia night on Saturday. Maybe I’ll workout twice next Saturday…
Saturday, November 19, 2011
I have to say, I think I found my Spark again. Finally!
It also helps that I got a new elliptical machine that I LOVE.
1. For the last 3 weeks, I've been working out 4 to 5 times per week, steadily increasing time and/or intensity. I haven't lost as much of my cardiovascular fitness as I thought, but my muscles have definitely been sore lately (but I like it!).
I feel GREAT when I work out!! Why did I ever stop??? I've been using the new elliptical (which I LOVE) - for at least 30 minutes or more on cardio days and for at least 10 minutes on strength training days to warm up. It's so quiet and non-wobbly - so much better than the old one! Using Spark Workout Generator for strength training or a Jillian Michaels video for strength/circuit training.
2. I've been doing pretty good making healthy choices for breakfast and lunch and drinking plenty of water...
Not so Spark-tacular:
1. Eating is still a problem. I have a serious portion control issue when it comes to dinner, and late night snacking is no good either. My hubby loves a good late night snack, and it's hard for me to resist too.
What's a girl to do??
1. Drink plenty of water every day.
2. Work on portion control at dinner. I think part of the problem is that I absolutely INHALE dinner. I am a super fast eater, and I blame it on my years in training and having next to no time to eat. Also, I am my mother's daughter - she is a super fast eater too. Must work on slowly and thoroughly enjoying my food instead of inhaling it.
3. Come up with healthy dessert treats that can sub in for late night snacks. I used to never eat sweet stuff after dinner, but now I can't stop. Maybe I'll try picking up some fruit, or more realistically some lowfat/sugar free pudding snacks. That's worked for me in the past.
Bring it on.
Monday, October 24, 2011
Oh, Spark, why do I always lose you??
I have been B. A. D. Bad for the last month. I went on vacation, turned another year older, lost my spark, and didn't know where to find it :(
Almost exactly one month ago, I was in Key West - feeling pretty good that I kept up on my workouts and developed some lean muscle. I looked pretty good in my tank tops and halter dresses. So I ate. A lot. Of really fabulous food! And drank. A lot. Of delightful pina coladas pool side, and other delightful tropical beverages while I partied and celebrated my dear friend's wedding.
I came home knowing that I needed to get back on track, feeling the alcohol bloat. Then my grandfather got really sick, quite suddenly. So I started in on some emotional eating. When I had to go back to Utah unexpectedly for the funeral a few days later, I ate and ate and ate...and also drank. With the family.
And again I came home knowing that I needed to get back on track, feeling even more alcohol and/or Tex-Mex bloat. But my 31st birthday was only a few days away...so I ate more and drank more. Feeling tired, unmotivated, all around crappy.
My sister and brother-in-law came to town last weekend - we had another fabulous time! I'm so glad they could come out to stay for a long weekend! But of course, what did we do? Watch the Cardinals in the World Series. Drink, a lot. Eat, a lot.
Now I'm back. Back on Spark. Back to what I know is a WAY healthier lifestyle. Back to wanting to be healthy, happy, and fit.
I actually picked up The Spark and re-read parts of it yesterday, trying to find my Spark again. I thought about the goals I set earlier this year, and how I really haven't met many of them...yet. I read the Fast Break chapter, and it hit me - Hey, I've done this before. It felt great! I'm going to do it again!!!!
So, for me, it's Fast Break Week.
Watch out, Spark. Here I come!
Goals for the week:
1. Drink at least 8 glasses of water per day.
2. Get at least 10 minutes of fitness every day.
3. Read an inspirational quote and/or my fitness goals one time per day.
I'm also going to track my food this week and look for ways to improve.
I can do this!
Saturday, August 20, 2011
Listen to two different heath, fitness, or nutrition podcasts this week. Blog about why you enjoy them and what you learned from them for 30 points.
Blog your plan for the challenge. How are you going to inspire yourself, and what is your plan of attack, what are the goals that will keep you motivated?
Share that with 2 people on another INSPIRE team that you've reached out to so far during this challenge, sparkmail your plan to them and let them know how are you are doing.
So I've never listened to a podcast before. Say what?? I know.
But I heard that Jillian Michaels had a podcast, so I googled it, found it on her website, and downloaded a couple from itunes. I am SO good at technology!
I am super surprised at 1) how easy it was to get a podcast onto my iPhone, and 2) how much I liked listening to them during my commute. My commute isn't long by any means (8 to 10 minutes), so I had to break it up over a few days.
Podcast #1 - Self Help that Harms & Sugar
The first half was all about how not to get sucked into a cult. Helpful tips, seeing I do not want to unwittingly join a cult. Then she talked a lot about how sugar is naturally occurring and, really, worth the calories if you use it sparingly. I always use Splenda in my coffee, so maybe I'll switch to raw sugar when I'm done with this pack of Splenda. It's true - why drink a bunch of chemicals to save myself 14 calories?? Then she talked took a call from a woman with some psychological/fitness issues, and it's like I was watching the Biggest Loser when she mentally breaks down the contestants. Good stuff!
Podcast #2 - Never Fear Protein & Knowing CPR
The first segment of this one was really good, talking about how much protein we really should eat everyday. I had no idea the FDA only recommended 56 grams of protein a day. THAT IS CRAZY. Jillian impressed me with her quoting of studies from the American Journal of Clinical Nutrition (or something). It turns out that if you're trying to lose weight, then we should be eating about .68 grams of protein per pound of body weight. For me that is about 128 grams of protein/day. I definitely don't think I'm getting there. She says this amount helps maintain the muscle we do have and help our muscles get stronger/rebuild themselves after a workout. Speaking of workouts, she also quoted studies that say we should eat 10 grams of protein 30 minutes before a workout and 10 grams of protein within 30 minutes of finishing a workout to maximize protein synthesis. Very interesting. She also said "I'm going to piss off some vegans" and told us that whey protein is the best protein to use because it's an animal protein and contains the right balance of amino acids whereas plant-based proteins tend to fall short in certain areas. Makes sense. Thanks, Jillian.
Then she gave a brief overview of how to do CPR (which reminded me I need to update my BLS). And then she took a couple of calls - one was of a woman who clearly needs professional counseling and reminded me of SO many of my own patients who "try" to quit smoking and "try" to eat healthy and "try" to workout, but who really end up doing none of the above because "it's just so hard." Whine. The next call was a really good one though - she scolded this woman (5'1" and 110 lbs, boo hoo) for not eating enough calories, and this is why she has a fat stomach. Also kind of like watching the Biggest Loser, and excellent.
Now I'm subscribed to her podcasts (which I assume means they will automatically download to itunes now), and I'm excited to see what's next!
And now, a brief word on my INSPIRE plan/goals...
Goals to keep me motivated:
1. Going to Key West in 5 weeks. I know I won't have my rockin' body by then, but I WOULD like to be 5 pounds lighter. Especially since my skinniest friend (I bet Jillian would tell her to eat more) is getting married on the beach.
2. Birthday coming up in October - not a big one, but I'd like to be lookin'/feelin' good.
3. Next spring, 2 different weddings in 2 great locations - one in Vegas (I want to look hot poolside), and another one in Cancun. I REALLY want to have a cute swimsuit as opposed to my current old lady one.
1. To stay in my calorie range and track my food. Even if it means putting a cupcake on there every now and then.
2. To workout 5 of 7 days per week, alternating cardio and circuit training/ST.
3. To actively participate in INSPIRE as much as I can, to keep myself INSPIREd!
Now, I have to get my butt in gear and finish packing for my float/camping trip! And pray the possible severe weather hits this morning and not this afternoon/evening when my only shelter will be a tent.
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