Saturday, May 21, 2011
I just weighed in at Weight Watchers at 126.6 fully clothed and after light breakfast. I ate out several times this last week and did not deprive myself, so I feel pretty good about my weigh in today.
I did my 3 runs and 3 cross training sessions this week, burning more than 1800 calories. I walked, did elliptical, and bike. I intended to swim, but did not get it in. The pool was closed for repair on Thursday, the day I went with my suit on. Perhaps I'll get a swim in soon.
I did my 2 strength training sessions at the YMCA this week. I do between 8 and 11 machines. There are 6 machines I always do including the leg squat machine which gets all the leg muscles. I am now at 176 pounds, which I do slow and full range of motion. I was at 220 pounds, but decided with the help of the Wellness Coach that it is too much. I do an abdominal crunch machine using 50 pounds now instead of 60. Some days I do back extensions on the stability ball and crunches on the ball. I always do the Lateral Pull Down Machine, 55 pounds and the Seated Row Machine at 45 pounds. I do the Chess Press at 36.5 pounds and the Independent Shoulder Press at 33 pounds. I had to quit doing that machine for a month or so due to minor injury and am rebuilding strength in the left shoulder. I do the tricep machine at 44 pounds. Sometimes I use the glute machine at 55 pounds.
The Adduction and Abduction machines I used to use regularly, but I've read they are somewhat controversial so I don't usually do them now. Occasionally I do the body sculpting class using light weights along with my body weight and I enjoy pilates. However, I have trouble getting the classes in regularly due to schedule issues. After my retirement in June may be able to do them more often.
I met with my Wellness Coach this week. One goal for this week is to learn how to use my heart rate monitor. This week I'm tracking food on Weight Watchers including the good health guidelines, going to burn at least 1800 calories, planning 3 runs and 3 cross training cardio sessions.
I plan to follow one good week with another!!
Friday, May 20, 2011
I met with the Wellness Coach at the YMCA for the first time since December. Today I was three pounds below what I weighed at our last appointment. I was a little disappointed that my body fat percentage (26.8%) did not change significantly though. I had hoped I'd lost 3 pounds of fat, but I guess not. He pointed out that when I started at the Y in March 2010 I measured 29.5% body fat, so actually I've made a lot of progress. I may never make the top of the "fit level" of 24%, but after nearly half a century of being obese, being in the "acceptable level" is good.
I wasn't sure he would like my running because he harps on health, taking everything slow, and preventing injuries. He himself used to be a runner but had to quit due to a back problem. So I was delighted that he was very supportive of the way I am training and running. He recommended for me, though, to start using my heart rate monitor and I am going to do that. Overall he was very encouraging and mostly wanted me to keep up my good eating and exercising.
Thursday, May 19, 2011
I have often described myself as an award junkie. I've been known to go to almost ridiculous lengths to achieve some pathetic certificate or trifling ribbon. But today I received some sincere and significant recognition that felt positively wonderful. As I finished changing 8 month old Gwen's diaper and fastened the tabs she broke out in a big smile and started clapping her hands. I never got better applause in my life!! -Marsha
Wednesday, May 18, 2011
Today as I was packing up to go to the gym, I realized something. I've gotten much better at packing up to go to the gym!
My gym has lockers, but they are day use only, so you have to take everything each time. I carry my walking/running shoes and my bathing suit in my trunk at all times now. I've walked many miles in whatever I was wearing and my exercise shoes. I have plenty of miniature bottles for shampoo and conditioner, usually full, with me. I have a towel, wash cloth, a sports bra, and extra underwear most of the time.
I laugh, though, at how many times I have had to improvise. More than once I forgot a towel and only had what the gym provides - a one foot square towel piece. I found out I'm pretty much drip dry! And it isn't a crime to leave the gym still moist. I've forgotten the shampoo and tried bath soap on my hair. My observation is if you have conditioner it isn't too awful to use soap on your hair, but without conditioner it is better to settle for plain water. I've forgotten my sports bra and used an extra shoe string to tie up my straps for workout. Then I felt like a 70's protester (bra burned) leaving the gym with little support! Probably the most shocking time was when I thought I had grabbed underwear to change into. Unfortunately it turned out to be underwear I'd converted for a dust rag by cutting out the crotch! That day I left the gym really feeling weird and vulnerable..
So today I'm celebrating that I usually have what I need now. But it is a good thing to know that no matter what I forget, I'll find a way to get my workout in!!
Tuesday, May 17, 2011
Weight Watchers is sponsoring a 5K this Saturday at 6:30pm at Lake Hollingsworth. The Lakeland Runner's Club is loaning its timing clock. As I previously reported (and reported and reported) I ran a 5K on May 7th. I have 4 more 5Ks scheduled, the next one on Saturday, June 4th at 7:00 am.
I could run this Saturday, but I don't think I will. One reason is I bet it is going to be hot. The second reason, far more important, is my daughter will walk with the stroller and 2 grandkids if I walk with her. I think it will be good for all of us.
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