Thursday, July 23, 2009
Today I put on one of my tightest workout tops, which I hadn't worn for several months, since before I gained back the 30+ pounds I'd lost. It still clings to more belly than I'd like, but still, it made me feel pretty. :)
I wanted to run outside, but the weather had other plans, so I rushed to the gym so I'd be able to get home in time to watch Entertainment Tonight (which I am doing right now) to see the segment on SparkPeople. I did my biceps and triceps routine in 18 and a half minutes, and felt pretty strong when one of my male gym buddies told me I was using the dumbbells he wanted - 20lbs!
After strength training I decided to use the treadmill for my cardio. I had 38 minutes until I had to get home. I started at 5.0 mph for 2 minutes, and then went up to 7.0 mph, which is where I stayed. (That's an 8:30 mile.) I felt fantastic at that speed, and I couldn't help but notice that everyone around me was going 6.0 or slower, even people who looked far fitter than me. I channeled some Zircadia and sang along (silently!) with some of my songs - which must be fun for her when she's outside on her own, but I'm sure I looked extremely strange doing it at the gym, ha. Who cares. My 5K time (including warmup time) was 27:12. I stayed at 7.0 mph until minute 31, and then I did a two-minute sprint...8.5 mph for a minute, 8.0 for 40 seconds, and then at the very end I bumped it up to 9.0 for 20 seconds before my 5-minute cooldown at 4.0 mph. I felt so goooooood!
I stretched at home as I tried to figure out what channel ET was on and then realized they were going to talk about a lot of silly stuff for a long time before they get to the segment about SparkPeople. In fact, it's half over and they haven't gotten to it yet.
Oh, as for that steriods documentary last night... we both fell asleep while trying to watch it! So far what I got was that the documentary maker seemed pretty pro-steroids, talking about how it's really not that bad for you and the only reason he doesn't use them himself is because he felt unethical.
I also started to read _My Life on the Run_ by Bart Yasso. An acquaintance of mine recently ran a half marathon, and then read this book and got so pumped up that now she's doing a full marathon. So of course I had to get it myself!! Can't wait for it to inspire me! :)
Ooooh, here it is! The SparkPeople segment, yay! OMG OMG OMG speaking of Zircadia, she was just on TV!!!!!!!!!!!!!!! She's famous!!! (and wow, that was short.) Congrats Dana!!!
Wednesday, July 22, 2009
Chest and abs, 18 minutes.
Elliptical, 65 minutes. 10K time - 56:36. 60 minutes=6.61 miles.
Yay, a REAL workout! :) Off to watch Bigger, Stronger, Faster, a documentary about steroids.
Wednesday, July 22, 2009
I wonder if sleep deprivation can somehow make you gain weight. I only work until noon during the summer, and on Monday afternoon-evening I ended up taking an impromptu six-hour nap!! I have felt much better ever since, even though my weight is still up at 148.6 (much higher than the low of 146.4 I saw last week). I didn't work out at all on Monday and got a lighter than usual workout yesterday, so I've kept my calorie intake a little lower - around 1,600 on Monday and 1,900 yesterday. Today I need a good solid workout!
Still, I am happy with my progress and thrilled to be in the 140s. Keep in mind that even in high school I weighed in the 170s, so the 140s is a big deal for me and have only been able to reach it intermittently with the help of SparkPeople over the past couple of years. Right now size 10 pants are loose on me but I still wear them, and size 4 pants are tight on me but I can button and zip them. Oddly enough, I have very few pants that are size 6 or 8, but the few that I do have probably fit me pretty well right now. On Sunday I pranced around the beach in a bikini without too much embarrassment, so I'm getting to a place where I'm not that ashamed of my body!
On the food front, I am very pleased with my current routine. I am still having smoothies for breakfast - my recipe lately has been unsweetened soy milk, fortified orange juice plus some antioxidant-rich berry juice, unsweetened fat-free Greek yogurt, a banana, and a mix of frozen mango and berries. I also have coffee with more unsweetened soy milk - sometimes one cup, sometimes three! (though never three in a row - the third is later, if I have extra time and it's not too late in the day.)
Mid-morning snack is an apple...I tend to be really hungry by lunchtime... I have been having a lot of big salads for lunch. My two staple salads both start with baby spinach leaves, two tablespoons of cider vinegar, and a teaspoon of either extra virgin olive oil (vegetable salad) or peanut oil (strawberry salad). I also like to add fat-free feta cheese and/or walnuts. (I have 50 grams of walnuts every day either in my salad or as a snack, or I have 50 grams of almonds instead, but usually walnuts.) I like to add onion and Mrs. Dash Tomato-Basil-Garlic. In my vegetable salads I like tomato, red pepper, and baby carrots.
It's summer, so of course I've been having a lot of fresh fruit for snacks, and some fresh vegetables too. My favorites lately are apples, berries, pomegranate arils, cherries, grapes, and sugar snap peas. I'll also occasionally have cantaloupe, watermelon, grapefruit, or oranges. Sometimes I'll just have fruit or vegetables for a meal, too...steamed butternut squash or brussels sprouts are some of my favorites.
I'm still batch cooking, but now that it's summer it doesn't have to happen so strictly on weekends...today is Wednesday and I did a batch. I also haven't been following recipes lately - instead I just throw stuff together. Today I made a vegetable primavera and topped it with salmon. It made 10 servings that are now in the freezer. I also recently made something with quinoa, vegetables, and salmon. Yeah...everything has vegetables and salmon - I'm so glad I love healthy food. (I always have loved healthy food - it just took me the longest time to learn to love healthy food in healthy QUANTITIES.)
On the drinking front, I have been doing a lot more of just simply pouring a glass of water from my Brita. I'm trying to eliminate disposable plastic water bottles from my life and plan on buying a stainless steel water bottle. I already talked about my 1-3 cups of coffee I drink a day (I will admit on crazy days when I know I'm going to be out and about and busy until late I have been known to have FIVE coffees, but that's rare), and I start each day with green tea. I sometimes have cold blueberry green tea with lunch. I have stopped drinking even decaf tea at night in an effort to improve my sleep. I love Polar Pomegranate seltzer even though my students are convinced it must be soda despite my efforts to explain to them what seltzer is (just carbonated flavored water - no calories, no sodium) and usually drink one or two cans a day, especially at school. I have been drinking alcohol on social occasions - almost always red wine (which I may have with dinner too on occasion), or Captain and diet if I'm really out to get a little crazy, though last weekend I went crazy and had those two coffee martinis.
When I eat out these days (I'd rather eat my own food most of the time), I almost always have a salad and I usually don't use the dressing. I try not to have those big dinner salads that make you feel virtuous until you realize they have more calories than most entrees (though today I made myself an 800+ calorie salad for lunch, which I enjoyed guilt-free), preferring instead to choose smaller side salads, maybe topped with some sort of seafood. I also try to have salads at parties too, when available. Ironic - I remember a time when I didn't like salads. Now I love them!
I'm still sure I'll hit my goal weight of 140 within the next few months, but I'm no longer sure I'll be satisfied there and I may want to try to keep losing a bit more than that. Luckily, since I'm not there yet, I don't have to have my mind made up yet.
On the workout front, I am running more than ever, and especially outdoors and in fun new locations (it's the most portable workout I can think of!), but I also try to mix in some elliptical, bike (indoor or outdoor) and stair climber. I haven't taken any classes since February though. I do anywhere from 20-60+ minutes of cardio at a time these days, most days of the week. Some days I go for a run outside, AND do 20 minutes of recumbant bike at the gym. When I'm at the gym these days I do my strength training first, which tends to be 15-30 minutes long, almost every day. I have four general routines, but I switch up individual exercises or reps. Day 1 is legs, day 2 is shoulders and back, day 3 (today!) is chest and abs, and day 4 is biceps and triceps. For most muscles, I do 3 sets each of 3 exercises. I also stretch after my muscles are warm, some days a little, some days more.
I briefly considered doing a 5-mile race that is taking place tomorrow, but never signed up. I have no races on the horizon except the Tufts 10K in October - it will be my third time running it! (2007, 2008, and now 2009). I like the motivation that comes from training for a race once in a while, but I feel so much pressure when I'm training for a race that I'd go crazy if I did too many, I think. I like to push when I feel up to pushing, not when my training schedule dictates it.
Other healthy habits that have been working well for me have been the continued support of SparkPeople, my boyfriend, and books/magazines on "healthy" topics like running. Getting plenty of sleep at night and staying happy have helped me too. Gum is a mixed blessing - it helps me fight the urge to munch when I don't need the calories, but it has unhealthy stuff in it. Chewing gum is probably the most unhealthy thing I do on a regular basis these days. Well, that, and I'm overdue for a checkup at the doctor's. I also try to recycle, reuse, and reduce whenever possible and stay organized and efficient with helpful routines.
I've been really happy and proud of myself lately. I'm proud to live such a healthy, improved lifestyle, but most of all I am extremely happy, content, proud, excited, any positive word you can think of really, about my relationship with my boyfriend. He makes me a better person and as he put it to me earlier today, "We take care of each other and make each other better people by encouraging one another to stay active and sometimes do things we donít really want to do but do it for each other." We're still not engaged yet, but it'll happen any day now. I am so glad I get to spend the rest of my life with this amazing person.
Monday, July 20, 2009
I don't know how to say this without sounding braggy, but I think I did a really good job on the eating front this weekend. My summertime weekends are three days long thanks to Fridays off (tough life, I know), and I stuck to my normal eating schedule on Friday except I saved a couple hundred calories for drinks. My friend and I ended up at a place with a dance floor so I got a nice little bonus calorie burn in too. ;) Considering my boyfriend and my friend both ate their greasy saucy salty Thai food in front of me (I'd already had dinner), Friday night counts as victory #1.
I was out very late Friday night - something I'm not at all used to anymore - but I still managed to get in almost an hour at the gym on Saturday morning, which was perfect because there was NO time for a workout during the rest of that incredibly busy day. I'd made my breakfast smoothie in advance, but the rest of the day all my eating was going to be done at a party, on the road, and on Martha's Vineyard - thank goodness I went in with my attitude prepped in advance! Here's how it went:
Lunchtime party - I had to REALLY pat myself on the back for this one. I skipped all drinks other than water, burgers, hot dogs, and dessert. I also skipped the regular potato salad in favor of the sweet potato salad, and ended up doing the Picky Eater thing when I tried some carrot-raisin salad and didn't even like it. I left food on my plate - that is so uncharacteristic of me!! I also ate some fruit and the best part was the sugar snap peas that we plucked right out of the garden and ate fresh! Yum!
From there we had a very long drive to the Martha's Vineyard ferry (this party was WAAAY out of our way). All I had between lunch and dinner though was lots of water, an iced coffee with skim milk, and one apple.
By the time we were settled at a table at the Sand Bar in Oak Bluffs (the busiest town in Martha's Vineyard), it was probably around 9 p.m. I had a garden salad topped with lobster salad!! Skipped the dressing, but the salad had pistachios on it. I did make a few un-diet-friendly moves though... I "helped" my friend with her crab cakes, and I also drank too much. Two coffee martinis (I was tired and asked the waitress if they had coffee - she said, "No, but how about a coffee martini?" How could I not??) and two glasses of cabernet!
The next morning I was up two pounds - from 146 to 148. Still low enough for a net two pound loss for the week, though.
On Sunday I had a smoothie I'd prepared in advance for breakfast, and then we went to a general store down the road for some coffee. (Well, my boyfriend had pizza there, but I had coffee with skim!) Know how those little general stores on touristy islands jack up prices? Well, I bought $20 of fresh vegetables to nibble on all day long! Instead of having lunch, I just munched all day, but I thought it was okay because of my selections. I had a pint of cherry tomatoes, a pint of blueberries, a bag of cherries, and part of a bag of baby carrots with a small amount of guacamole my friend made by mashing up an avocado with some salsa. I also drank a lot of water and went for an hour-long jog along the beach. For dinner I had shrimp cocktail, a side salad, and I again helped my friend finish her meal (BAD habit!! Doh!), plus a couple glasses of wine. Didn't eat anything else the rest of the day.
Today I was up ANOTHER two pounds - now I'm at 150 basically (149.6). UGH. I honestly thought I'd done well, and I guessed that I was in my calorie range. I'm almost wondering if the gain is a coincidence - I have gained this much before for no good reason. However, more likely I probably WAS above my calorie range a little bit. I have no doubt that it'll come back off now that I'm back to my normal routine, but it just goes to show how much I need my tracking.
Anyway, the trip was perfect - the weather, the fun, the beach, the rental house, everything. We got home very late last night and I'm tired today, but it was worth it!! I forgot my camera, but my friend is going to email me some pictures that I'll share with you guys.
Sunday, July 19, 2009
Yes, I have a sick obsession. I brought my scale to Martha's Vineyard with me. I am sitting in my bikini right now!! We are having a blast!!!
Week 1 -1lb
Week 2 -2lb
Week 3 -1lb
Week 4 -0.4lb
Week 5 -2lb
Week 6 -1lb
Week 7 -lb
Week 8 -2lb
Week 9 -1lb
Week 10 -1lb
Week 11 -0.2lb
Week 12 -1lb
Week 13 +5lb
Week 14 -6lb
Week 15 -2lb
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