Friday, April 08, 2011
~^~ B2W Mission 14 - 4/4-4/7 ~^~
How did your weekend go? Had fun? Burned a ton of calories? Impressed yourself?
- My weekend was productive ( I finally finished my taxes--phewwww ). My workouts were fun! Saturday’s Insane Kickboxing Cardio sub was originally supposed to be Kickbox Intervals, but there was a last-minute change and it turned out being Combat instead. 3rd time for me last week and totally awesome! I did Sunday A.M. Zumba, which I don’t normally get to do and enjoyed.
How were your eating habits this weekend? Any splurge choices that you want to avoid in the coming week?
- There was room for improvement. I splurged a bit; I’ve been struggling with my triggers lately. I also had a BIG binge on Sunday. But I wrote out the thoughts and feelings that fueled it so I can work on fighting the distorted thinking patterns.
For the next four days it is time to go into crazy wicked serious balls to the wall mode.
How much can you do in four days?
How much stretching?
How much cardio?
How much strength?
Can we end Thursday in a serious set of DOMS? Summon up that lion heart and surprise yourself this week.
Go hard or go home.
How you do so is completely in your own power and it's up to you to decide what kind of workouts... but seriously... blow yourself away.
-I feel like I should “go home”. This was a tough week for me. I almost threw my back out about a dozen times on Monday and have been in pain since. I didn’t push myself as much as I would’ve liked to or probably could have otherwise. Cardio was my highlight. I gave myself a bigger pass on ST than I should’ve and skimped somewhat on stretching when I feel like I should’ve amped it up, given my pain (injury?). I’m trying to make this mission report positive: I observed why I slacked with my stretching and ST, for improvement purposes.
***Cardio*** = 225 mins
***Stretching*** = 35 mins
Half-***ed it Monday with only 5 mins. When I finished talking to the instructor after class, I didn’t feel like doing a thorough stretch session. I did 2 classes, was tired, and pretty much just wanted to go home.]
• ***ST*** = 30 mins Big struggle as far as rolling with the punches.
[• Tuesday’s workout got pushed to the wayside. I got home about 5 mins too late to get ready/make it out the door in time for Stride class. When the cardio fell through, I could’ve done some ST at home but chose not to cuz my back hurt and I don’t like my at-home upper body routine. I thought about doing a later class but felt guilty at the mere thought because my mom likes to watch The Biggest Loser with me.]
[• Yesterday my mom (i.e. my “workout “buddy””) SABOTAGED the **** outta my stretching and ST. I struggled with the all-or-nothing mentality. At first, I figured the rest of my workout was screwed; then I figured I could stretch and do as much of a B2W upper body workout as I could at home. I ultimately allowed myself to get derailed and didn’t do upper body after all. (Don’t like my routine at home!) On the bright side, I did do lower back exercises, some leg & shoulder stretches, and I stretched out my lower back thoroughly.]
Tuesday, April 05, 2011
Remember my gym’s weight loss challenge? www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=3902245 Sunday was my weigh-in.
I’d initially had such high hopes. “I can totally hit goal weight by then!” “Maybe if I work really hard, I can win.” “I should be able to make $20.” As you know, the losses came slower and slower starting RIGHT after I signed up for the challenge. Talk about an unfortunate turn of events, because I really wanted to get as much money as possible—within reason of being healthy—and I developed this total competitive streak about wanting to win.
So I may have thrown the weigh-in a wee bit. I initially weighed in wearing my shoes, a sweatshirt, my normal workout clothes, and having eaten and drunk normally prior to arriving. For Sunday’s weigh-in, I planned it all out. I monitored Saturday’s sodium intake like a hawk to ensure I didn’t gain water weight from fluid retention. I weighed my shirts to find the lightest one (pink tank); I unearthed some jammie shorts from years ago that are so short that they’re practically hot pants (suckers only weigh 2 ounces! hardly cover my tush, too); I removed my navel ring, industrial barbell, and all my earrings except the CBRs I can’t take out myself; I waited till after weighing in to put all my million and one claws into my hair to keep it up. I went in the morning and ate not one crumb nor drank but a drop of liquid beforehand. I peed right before I got on the scale and made sure to slip outta my size 10 clown shoes before tiptoeing onto the scale.
According to MY scale and consistent weigh-in measures, I’ve lost 12 pounds since Jan 3. According to their scale and the meticulous measures taken out of desperation for money, I lost 15. HA! That’s an 8.5% loss. I don’t know if it’ll be enough to win (doubtful) but I hope so.
I’m glad the competition is over. I was worried that it would mess with my head; it did. I thought about it every single day. I’m glad I signed up cuz it earned me some dough, but the challenge of not obsessing about a number on a scale is much more difficult when dollar signs are flashing before your eyes. Once I hit my 100, I think I may actually take a break from the scale for awhile.
Monday, April 04, 2011
I saw my GP in January for a 2nd opinion on my hypothyroidism diagnosis, since I didn’t trust the medical opinion of the CRNP who initially diagnosed me. He ordered monthly bloodwork, confirming that my thyroid is becoming more underactive. During today’s follow-up appointment, the GP explained that my thyroid function is at the point where it’s not working optimally but it’s not bad enough for medication to be 100% necessary. In his opinion, he thinks my levels will probably hover where they are for a couple months and then get worse, however. Unlike the CRNP—he left the decision to medicate completely up to me.
I explained that I have an aversion to daily, chronic meds and would prefer to avoid them if possible. … Buuuut, I’ve had 2 nasty little symptoms since January that may or may NOT be related to my thyroid: depression that’s been increasing in severity and trouble with weight loss. I made mention of 1) my history of depression and 2) that I’ve been losing weight for a long time now and I don’t have a whole left to lose, so I didn’t know if either symptom was related to my thyroid or just happenstance. I had been losing weight at a steady rate until the new year, though, and ever since that point it’s tooth and nail losing weight despite the frequency and progressively high level intensity of my workouts. In a nutshell, the doctor completely believed the weight struggles were because of the hypothyroidism and that meds would also help the depression. I immediately decided to go back on Synthroid after hearing that. Those 2 have been frustrating enough to make me wanna rip out my hair (although I don’t have to: the hypothyroidism is making it fall out as it is! Ironic, huh? ). If meds don’t help, I can stop taking them, and if they do help, it would be more than welcome in my book.
Doc warned me that changes in either symptom would probably be gradual, though: no high hopes for a drastic change next week or anything along those lines. We shall wait and see whether I see results or not. No guarantee of a miracle. At least he took the time to thoroughly explain everything and answer all my many questions, involve me in my treatment plan, work with me regarding my insurance, and use some frickin sensitivity. I’m still not thrilled with the diagnosis but I’m glad it came from a medical **professional**.
Monday, April 04, 2011
~^~ B2W Mission 13 4/1-4/3 ~^~
1. Report! What did you accomplish last week and what (if any) moment made you proudest- or was the hardest for you to conquer?
- I got back into the swing of ST after taking a little hiatus—this was both an accomplishment and a struggle! So easy for me to slack off there.
2. OMNOM! How was your eating this week? Did you do pretty well, or at least figure out what's going to be your biggest temptation for awhile?
- It was ok (not great, not terrible) once I returned home from visiting family. The leftover buttercream icing that was in the fridge was my biggest temptation; I pulled cupcakes out of the freezer, frosted ‘em and refroze to get the buttercream out of sight, out of mind.
3. Analyze! go to this link: www.sparkpeople.com/myspark/nutrition_food
_chart.asp and change the top right so it shows you 7 days- pick any time period- check out your nutrition report and make some decisions. (Good or bad)
- This was a great challenge for me because I’ve never used this tool to evaluate by the week and note trends. Usually I just check it day-by-day to compare my macronutrient intake to the suggested percentages.
**Disclaimer: My ranges were adjusted retroactively because I changed my weight goals after the time period I evaluated for this mission. It’s hard to accurately note patterns now when I was working under different ranges at the time.
° I will work on increasing my fiber and decreasing my fat consumption. My cals, carbs, and proteins were pretty good.
° If I don’t track for the whole day, I will write a Nutrition Note, because what *is* tracked hardly helps without a note.
° I will take my multivitamin more regularly. I’m always over on Vitamin A and usually over on Calcium when I take a vitamin, but I’m *always* under on Calcium when I miss a vitamin.
° I will have one treat a day and either limit it to 1 serving or allot for the additional calories before I indulge in more than 1 serving. I likely won’t reach my goals if I continue to eat 1 sweet treat and 1 salty treat and ½ a high-fat treat (or whatever the temptations may be), in 1 day. That’s not moderation; that’s sliding backwards.
4. Do! Today is the first day of the new month. Exercise is mandatory unless you killed yourself yesterday and have DOMS to death.
- Fail. No excuses. It was my rest day and, while I had mild DOMS, it came down to me just not wanting to work out.
5. Laugh! As much as possible and enjoy your weekends. Break a sweat. Stretch out your muscles so your next workout is enjoyable (just like you wash your workout clothes before you wear them again- stretch out your muscles and drink water to 'rinse them out' lol). Get enough sleep and drink water!
- I found some funny bumper stickers online. Here's a particularly fantastic one:
- Working out = 125 cardio mins + 1 total body ST session
- Stretch = 20 total mins
- Sleep = 4 hrs, 6.5 hrs, 8.5 hrs. Insomnia’s flared up this past week.
- Water = 4 cups, 10 cups, 8 cups
Friday, April 01, 2011
~!~ B2W Mission 12 3/28 - 3/31 ~!~
We've taken it easy and enjoyed the changing seasons and adjusted to Daylight Savings Time, so now we gotta jump back in full force. It's Monday and we all know that working out on a Monday sets you up for a winning week, even if it's just a little bit of exercise before you go to bed at the end of the day. So let's jump back into Monday hard-core.
Choose one of the following to concentrate on this week:
Find a new workout or one that you think of as a gold standard, one you rely on when you want to kick your own butt. Work on this as many times as you can (reasonably) this week.
-Didn’t have any focus regarding this task. I did 1.5 (really half***ed the 1st) upper body workouts and 1 lower body workout.
•Upper Body dumbbell/body weight exercises•
3x15 Standing Dumbbell Shoulder Presses, 6.6lbs
3x20 (each arm) Standing Triceps Kickbacks, 6.6lbs
3x25 some name-unknown exercise I learned in Stride class that I think works your chest, 6.6lbs
•Upper Body exercises on machines•
1x15 (100 lbs), 1x12 (110 lbs) Assisted Triceps Dips
2x15 Biceps Curls, 37.5 lbs
1x15, 1x8 Seated Chest Presses, 80 lbs
1x15 (85 lbs), 1x12 (90 lbs) Lat Pulldowns
1x13, 1x7 Seated Overhead Presses, 35 lbs
1x13, 1x11 Seated Rows, 60 lbs
1x15, 1x10 Reverse Flys, 45 lbs
2x15 (65 lbs), 1x12 (70 lbs) Seated Hamstring Curls
3x15 (each leg) Standing Hip Adductions on machine, 70 lbs
3x15 (each leg) Lying Hip Abductions
3x15 Standing Calf Raises
3x15 (each leg) Glute Isolator, 45 lbs
3x15 (each leg) Straight Leg Raises on propped arms
Check your PRs (personal records) again. How many crunches or situps can you do before you die? How many pushups? How long can you hold a plank? How many pull-ups can you do in a minute?
Pick a PR you already hold and try to beat it, or try something new and find out what your starting Personal Record is.
- Pushups = 18 (new PR)
Make sure to get at least 8 glasses of water a day.
- Monday = Not Quite (7 cups)
- Tues-Thurs =
Tuesday=9, Wednesday=12, Thursday=9
Don't forget to stretch.
- Mon-Tues = Didn't stretch
Monday=no cardio (i.e. no stretching), Tuesday=no stretching
- Wed-Thurs =
Wednesday=15 mins, Thursday=5 mins
Be prepared to turn in your Strength Training accomplishments and your total cardio minutes for the week by Friday morning.
- ST = I was very proud to know I worked my muscles to complete exhaustion doing upper body ST. I upped the amount of weight on my routine at the gym since I cut down from 3 to 2 sets this week: on the 2nd sets, I lifted until I couldn’t do 1 more rep in good form. Oh, AND on my 2nd set on the Assisted Triceps Dips machine, I supported 110 lbs of my weight!
- Cardio = 190 butt-kicking mins. Proof:
60 mins elliptical:
54 mins Combat + 11 mins elliptical:
55 mins Combat + 10 mins elliptical:
(P.S. See how many less cals I burned than on Wed? It's cuz I did this on 4 hours of sleep. Had to cut back on the intensity. )
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