Saturday, October 02, 2010
I met with the Wellness Coach at my gym yesterday. Yes, I know, it was part of my plan for September, but I only missed it by one day. Although I did not get exactly what I wanted out of the session, it made me feel great!
The obviously athletic and super muscled young male coach made my day when, after he observed my workout, he said he had never seen a woman my age as strong as I am. He said he sees quite a few at our gym. When I asked for goals to set, he encouraged me to maintain my weight/BMI and to strength train 3 times a week. He didn't advise me to set building more muscle as a goal. He didn't think I should push it and risk injury, when I'm clearly in the acceptable range already. He measured my body fat percentage as 29.5%. That sounds awful to me, but he thought it appropriate.
He reviewed the way I have added weight on all the machines in the past seven months, although I reduced weight in response to a shoulder injury and then built it back up. He encouraged me to keep going as I am, adding weight when it is no longer challenging. He said I may or may not add more muscle mass, but I will get stronger. He actually said that doing the two sets of 12-15 reps is appropriate for me and for toning. To build more muscle, I would only do 8 reps at higher weights. He pointed out that although I don't set goals to achieve, I can see my progress. My best is the leg squat machine. I have gone from 88 pounds to 176 pounds now. He added one abdominal machine to my routine, so I now have 10 machine exercises.
For October, I will try to strength train at the gym three times per week. That is a stretch goal with my current schedule.
Friday, October 01, 2010
Fitness Minutes: 2466 (41.1 hours)
Strength Training Gym Sessions: 9
Days Food Tracked (almost 100%): 25
Days Stayed within Calorie Range: 16
Calorie Differential Report: Not valid due to lack of 100% tracking
Official Better Sleep Challenge: Completed
Weight Range of morning weights for the Month: 127.2 - 131.0 (but skipped 2 weigh ins when I was feeling bloated)
Personal Longest Bike Ride Goal: achieved; 23 miles
New fitness goals set with Wellness Coach: not achieved
(Discrepancies between results reported in WAYMO team yesterday and today's blog are because I did it from memory yesterday and looked it up today. I was out of calorie range many times more than I thought.)
Analysis: I did just fine in SparkPoints and trivia. If anything, I am spending too much time at the computer with Sparks.
I achieved all my minimum fitness goals, except meeting with the Wellness Coach. I put it off and then tried to schedule it at the last minute. Strength training 3x per week would be better than 2x. A little more cardio would be even better.
My attempts to improve my sleep were difficult, but I had some success. I went to bed earlier and more consistently than any month in my adult life. I counted being to bed on time if I made it by 10:35, but most nights I was there by 10pm. 27 good night's sleep; 3 insomnia. Both times in Sept that I really lost it and overate by a mile were middle-of-the-night-can't-sleep eating. Timing my exercise earlier is difficult, but may be worth it. Timing and controlling my evening snack (not snacks) is important for my sleep and weight.
I ate lots of healthy food and very little junk. Portion control was the issue. I want to do 100% tracking in part so that my reports will be valid. I took 3 days off of tracking when my new granddaughter was born. It was exciting and I had my 3 year old granddaughter 24 hours per day for 4 days, so I was out of routine. I didn't expect to do so badly. In the future, I am more committed to track even in exciting or challenging times.
September was my second month back to work. It is part time, but I find I am sitting far more than on days I don't work. I packed a healthy lunch every day but one and did okay on that day. General stress level is decidedly higher when working, at least at this job.
I honestly thought I had stayed in my calorie range many more days than I did. I'm going to put a lot of effort on that this next month. Although I admire those intuitive eaters a tremendous amount, for me I think it has to be tracking for the time being.
Overall, it was not a terrible month, but I can do better.
Thursday, September 30, 2010
I'm making a concerted effort to read my SparkPeople articles more thoroughly and apply them to my program. In the video article above it stresses not holding onto the treadmill when walking or running. I don't think it ever was a habit of mine to hold on, but I just did it from time to time. Yesterday I made a point to get a good treadmill workout and not lessen the intensity by holding on. Every little Spark tip employed helps!!
Tuesday, September 28, 2010
Reference Spark article:
To do perfect pushups, according to this article, you need to build up to lifting 80% of your body weight. I don't lift near that much weight at the gym. I was not aspiring to lift that much weight. Now I'm not sure. Before I started going to the gym, I did four months of SparkPeople generated strength training here at home. I did planks and some push ups. It was not easy, but I completed some, even a few from my toes.
It kind of made me smile that I could do some now, because I never could do them in high school. I'd try, but I couldn't even begin to get off the floor. I remember trying to do cartwheels in gym class, too. The teacher would clap out "hand, hand, foot, foot; hand, hand, foot, foot" as each girl cartwheeled down the floor. For me she'd clap, "hand, HEAD!" and each time I could not hold up my body weight, my head would hit the floor, and I'd fall. Ouch!
At my age, in overall good shape, but with a few old injuries (not referring to above-mentioned head that seemed to suffer no permanent damage), I wonder how much I should try to lift. Perhaps I should do more research on this matter.
Monday, September 27, 2010
I just read the Spark article: http://www.sparkpeople.com/resource/wellne
ss_articles.asp?id=1541 It enumerates the benefits of gratitude and four steps to developing more gratitude in your life.
I am truly blessed in so many ways. Many times gratitude comes to me without effort. The article helped me realize there are a few situations in my life that could use more gratitude. I'm going to work on it. - Marsha
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