Thursday, August 02, 2012
To get it out of the way - my weight has returned, essentially, to goal. I am 0.4 pounds over which is less than I was going into my horrible-awful weekend. I suspect that by the end of my next cycle I will be back at my safe weight. No longer worried on the weight front. If I focus on eating clean and being active, it takes care of itself.
BUT, I am worried about what last weekend did to my muscles. If I was to summarize my approach to healthy life, last weekend was basically the total opposite. My approach? Eat clean. Eat 5-6 small meals a day. Stay active. Avoid stress. Last weekend? Sugar/white carbs/fat/salt/alcohol. 1 big meal a day (although I discretely got in a couple clif bars each day to TRY to stave off the metabolic impact of that). NO exercise. Lots of noise and general discord which I find VERY stressful.
So..... this week I returned to my regular routine. Cardio Tuesday, ST Wed - very typical workouts for me. But am I feeling it and I don't really like it!
Doing Tuesday's workout was unremarkable except that I drank an entire 750ml of water which I don't think I've EVER done during a workout. I was PARCHED. I woke up Wednesday with fairly bad calf pain.... same today. I can't recall another time where I've had DOMS in my calves. I can't walk stairs foot over foot without pain. I've had to walk them like an old lady (or toddler) each morning. What is that soreness from? If you know anything about what triggers severe DOMS from a workout that is routine, I'd love to know.
Yesterday I did one of my whole body workouts. It's nothing new to me but because of a 17 mile traffic backup on the highway near me the road to my gym was bumper to bumper and I chose to workout at home instead. The weights felt SO heavy. Granted they are not the weights I usually use but I can't imagine that a weights marketed as a specific weight can be THAT far off. So... again... something seems off with my muscles. Can a weekend like last weekend trigger what feels like overtraining?
My sister has lost more than me and maintained almost as long. We were at her house for the weekend. I didn't want to be the oddball refusing to eat what everyone else was eating, sneaking out for a jog, explaining to everyone why I was eating or wasn't eating. She is maintaining so I felt comfortable just going with the flow instead of searching out ways to continue my healthy patterns there. Yeah. She may be able to do that. She's NOT a gym rat. I'm not sure she does any moderate to intense physical activity at all. I sure as HECK can't! She told me after I got home and was amazed by my gain that she REGULARLY gains 4 pounds over the weekend and then is 'good' all week and back to goal by Friday. Oh. Had I known that I might have approached things differently. I've NEVER had a pattern of losing and regaining 4 pounds pretty much every week. I don't think my body can take it!
Diet and DOMS? Is there a connection?
Diet and overtraining/weakness? Is there a connection?
Micro yo-yoing (gaining and loosing several pounds every week)? Do you do it? And how does it make you feel?
Wednesday, August 01, 2012
My Goals for July:
1. Body fat under 20% - Just end the month where I am starting it given the cruise.
2. Weight of 124 or less by August 1. I really am OK with gaining on the cruise but I want to be back to 124 which I consider my 'safe' weight (2 pounds below goal) by the beginning of August.
3. Finish the first 5 units of my Fitness Nutrition Certification.
4. Continue to monitor my achilles situation, knowing I have a race at the end of September. (ie, take breaks if needed but don't let them get too long)
5. Schedule at least 5 hours of physical activity per week, even if it means squeezing it in around the kids' changing summer schedules.
All the way around I failed at my July goals. July was my WORST month since committing to living a healthy lifestyle, at least as far as achieving goals. I had a wonderful and much-needed week alone with my husband rediscovering all the fantastic parts of our relationship that are so hard to nurture given the day-to-day demands of our lives. Had you asked me July 15, I'd have said that July was a resounding success. Things fell apart during the second half of the month. I got cocky or maybe I just got lazy. I definitely adopted an attitude of 'Well, the cruise didn't derail me so how bad can it be to 'X'?' The answer is, well, bad. So now I know there are a whole list of 'Xs' that I just can't do without paying a price, a price that may not be worth it.
And if July taught me that lesson? The lesson that I have a healthy body that really DOES need to be treated with respect - fed with QUALITY food, worked with REGULAR exercise, and not poisoned with white carbs, salt, and alcohol - is worth learning. I'm leaving July 2 1/2 pounds over goal and with a body fat back up over 21%. More than anything else I'm frustrated because I don't feel like what got me here was WORTH it.
August will be a month of re-commitment.
1. Schedule 5 hours of physical activity a week.
2. Track calories until weight stabilizes at or below goal.
3. Finish unit 5, unit 6, unit 7, and unit 8 of my Fitness Nutrition Certification.
4. Body fat back to 20%, average scale & handheld.
5. Get back to safe weight of 124.
These seem like the same old goals but they seem harder than usual. I have been feeling really badly about going to the gym while the kids are out of school. It was different last summer when I was still losing. Why is it that maintenance seems like less of a goal than losing weight? 3 units of nutrition means LOTS of reading... which is more time not doing things with the kids. They really don't seem to want to do anything with me, preferring to putter around the house dong their own thing, but is that because they think I don't want to do anything with them because I am busier this summer or is that because that's just what pre-teens and teens do? The others are same-old same-old but we might go on vacation... which will make them all more daunting.
Tuesday, July 31, 2012
We were out of town this weekend. It was NOT a good exercise or eating environment. TONS of carbs and salt. Lots of alcohol. No activity. At all. I weighed in this morning higher than I've weighed in in a l-o-n-g, l-o-n-g time. Maybe last September. Some of it is water, I am sure. All that salt. But there is no way that I am carrying 6 extra pounds of water and I am 6 pounds over my 'safe' weight right now.
So... as we wrap up July (and I'll get to goals later), I need to reel myself in and realize that as good as I did on the cruise, the cruise somehow gave me permission to cheat all.the.time back home, especially when it come to alcohol. I need to (1) go back to having 1-2 drinks on 1 night a week (and no more alcohol AT ALL) and (2) making exercise as important as any other appointment in my calendar.
I think if I do those two things everything else will fall into place. NOT doing those 2 things were, in my opinion, the two biggest contributors to my obesity in the first place.
Wednesday, July 25, 2012
I worked pretty hard to be in peak condition for the cruise. I came home and quickly lost all the weight I gained on the cruise and, apparently, all my motivation too!
I went to the gym 3 days, skipped 2, forced myself to go on Saturday to make up for that (and it felt great) but this week is more of the same.... forcing myself to go and no real plan for what I'll do when I get there. Luckily by the time I get there I'm ready to give it my all but it's not the same as having a month (or even 4 months) of planned workouts.
I need to finish The New Rules of Lifting for Women and decide if that's what I want to do next. Or if I want to loop back through The Female Body Breakthrough. Or if I want to bite the bullet and pay for new workouts from my trainer. Or WHAT. All I know is that I do best when I have a plan and I want to have a plan to start after our next vacation.
That's the real problem.... we came home from one vacation, have a long weekend for a baptism coming up, and then (probably) another vacation 1 month after the first. I don't see a whole lot of point in having a 'plan' when the weeks between vacations are so discombobulated!
So for now, I'll my workout clothes on and drive to the gym and spend an hour doing whatever appeals the most by the time I walk through the door. And I'll do that 4-5 times a week until I DO come up with a plan!
Today I did 20' of intervals on the elliptical, a really good stretching routine, 1 cycle through my new lower body workout, and a good chunk of one of my whole body workouts before I ran out of time. And it felt good!
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