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!!