Thursday, October 18, 2012
5 mins warm up / elliptical
20 mins / elliptical (working my way up to level 13!)
5 mins cool down/ elliptical
207 calories on my HR monitor (elliptical said 277)
Avg HR 135
Max HR 159
I started my HR monitor with the warm up and shut it off after the cool down. I know that affects my HR percentages, but I like to see the total calories burned.
Then we hit the weight room. Again, I increased weight on every machine (except the shoulder press, which seems to be my weakest link)! We also moved from 10 reps to 15 reps!
chest press - 3 sets/15, 42/40/42 lbs
ab crunch - 3 sets/15, 22/24/26
lat pull - 3 sets/15, 52/52/52
back ext - 3 sets/15, 130/132/140
tricep pushdown - 3 sets/15, 50/52/52
shoulder press - 3 sets/15, 40/40/40
lat row - 3 sets/15, 70/72/72
leg press - 3 sets/15, 102/100/100
The funny thing -- I forgot my capri athletic pants and ended up working out in my black dress pants. I didn't want to lose that valuable time with my trainer. It was HOT as the fabric didn't breathe like my regular gear. I definitely won't be forgetting them today!
Today marks our third day in a row for this week, due to losing Monday -- and tomorrow (because it's Fall break for the students). That just means I motivate myself tomorrow, Saturday and Sunday!
My arms are really starting to look cut ... I love it!!! It's VERY hard work but I'm learning that if I don't push myself, I'm not going to achieve the best results.
Until next time!
Sunday, October 14, 2012
1. Your stats. Starting stats, current stats, goal stats. Are you currently trying to lose weight, gain weight, or maintain weight or something else? Do you have a goal for the month?
I started at 253, am currently at 235, and my first goal is 203 by May 13 (that would be -50 by my 50th birthday -- it really motivates me). I'm striving for about 1 pound per week. There are weeks when I don't lose and there are weeks when I lose a few pounds, but it seems to average out to 1 pound per week.
Because I'm a T2 Diabetic, another important stat for me is my Fasting Blood Sugar (FBS). In May, prior to joining SP, my FBS was steadily running in the 180s, sometimes higher. I knew if I didn't get the numbers down, I would be on insulin, which I've been trying to avoid. I also felt miserable. My average before meal BS is 100 (that's with 28 readings). To me, that in itself is amazing, but I'm sure the weight loss is helping that number.
2. How did you pick your goal weight? Did you pick an ultimate goal weight at the beginning of your weight loss? Did it change? Did you set smaller goals along the way?
My long term goal is 165, but that seems overwhelming to me at this point. To be honest, I had hoped the weight would drop off a bit faster than what it's been dropping, but it's been steady, and it's at a healthy rate. There are so many other positives in this journey that it's difficult (and non productive) for me to focus solely on weight. So I don't. Somehow I got this idea of -50 by 50 and it really fired me up. I weigh myself 2-3 times per month, that's it.
3. Who have you shared your weight loss goals with? What has been good about sharing your goals?
Mostly Sparkpeople. However, recently I did announce the -50 by 50 on my Facebook page. I check-in on FB whenever I go to the gym because it motivates me, and many of my friends are very encouraged ... a few have said they are inspired by my commitment to exercise.
4. What are (or were) your fears about weight loss?
Mainly the fear of failure. I've tried so many times, and failed so many times. Once I was successful with taking off 87 lbs, but gained most of it back.
5. What is your weight history like? How old where you when you first 'went on a diet'? Have you lost and regained? How is this time different from others?
I've been overweight as long as I can remember -- even back to elementary school. I had to wear half sizes in clothing, i.e. 12 chubby. I hated those tags in my clothing. Sometimes I would cut them out. I've been overweight so long I'm not sure what it would feel like to be at goal.
This time is different because I feel like I have support here 24/7. I am fortunate enough to have people around me who are working just as hard if not harder than I am -- and also the good fortune to be able to benefit by experiences that others share with me. My team leaders rock!
I truly feel like I'm changing my lifestyle. When I slip, I get right back on. I reach out to those around me for help when I need it. I'm learning to stop thinking about failure about focus on the positive. I feel like there's literally nothing I can't get help with here. And there are so many more components to living a healthy lifestyle than eating less and moving more. Sparkpeople addresses the big picture!
6. What has been most challenging about maintaining a weight loss (now or in the past)?
Not letting success derail me. It's imperative to keep going. I view this journey as a forever work in progress.
7. How do you measure progress or maintenance? Scale weight? Body fat percentage? How your clothes fit? Other?
I periodically have my body fat % checked, BMI, weight on scale, blood sugar, cholesterol levels, blood pressure, the way my clothes fit, and most importantly, the way I FEEL. I love seeing my progress with my workouts. I have never worked out more intensely.
8. What do you think will be different when you reach your goal weight? If you are in maintenance, what did you think would be different? What actually was different?
I'll look better and feel better ... but most of the things I do now, I'll continue to do. Finding clothes I like will be easier!!!
9. How old are you and do you think your thoughts about weight loss, fitness, and wellness have changed over time?
I am 49 years old. This takes time and you have to be willing to give your time, attention, effort, and focus to living healthy. It's nothing automatic. I don't think it will get easier. I can't imagine ever waking up and thinking, "I want to go to the gym." But I used to think, "I don't want to go to the gym" ... and now I say to myself, "You are going to the gym!"
10. Why are you working towards the goal you talked about on Day 1? Particular health goal? Size goal? Activity goal? Vanity goal?
I set out from day one to feel better, improve my health, and hopefully get off of some of my meds. To be honest, I started to feel better in less than a week. I'm already off one medication. I have more energy. I feel happier. And yes, I have a desire to look better ... but this time it's for me.
Sunday, October 14, 2012
I had to talk myself into it, but I made it to Planet Fitness yesterday. I didn't want to push as hard as Friday, but I definitely wanted to get some cardio in.
20 mins arc trainer (first 5 mins was warm up)
20 mins elliptical
5 mins elliptical (cool down)
I worked on increasing the resistance on the arc (that's definitely a butt busting machine for me). I know if I keep working at it, I'll improve.
20 mins/149 cal
Avg HR 141
Max HR 154
On the elliptical, I focused on keeping my strides up and watching my heart rate. It's definitely more difficult doing the elliptical after the arc, but I'm thinking if I did the elliptical first, I wouldn't have enough steam for the arc trainer! I also did the first 10 mins going forward and then reversed into backward mode.
20 mins/163 cal
Avg HR 149
Max HR 155
I adjusted the level several times, working up to level 15 and back down. On that particular elliptical, there isn't a separate resistance control.
I finished up with 5 mins cool down after my 20 mins of working it.
As I was walking out, a young man at the front desk said, "Aren't you Cassiopeia's client?" I said, "Yes, are you in her class?" He replied, "Yes, and I texted her and told her you were here pounding it!" I thought that was pretty funny. Sure enough, when I got home I checked my cell and she had texted me telling me way to go and wanted to know how I did! It really helps me having that added support and I appreciate this opportunity so much!
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