TANYAP71   17,214
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TANYAP71's Recent Blog Entries

Summer Strength Training

Wednesday, July 13, 2011

Now that I'm no longer overweight, weight loss has taken a backburner to strength training and changing body composition. I'm not being very organized about it this summer because our schedule isn't very organized. But I'm working hard and I like what I'm seeing :-)

I'm doing a CoreX group class - high intensity core workout - at the gym. I've had 2 of 6 sessions and will miss one due to vacation. The first round through I'm all gungho, feeling good. Second round is TOUGH and I just can't do it all but I do my best. I've had serious DOMS and water retention after both sessions. Good thing I'm not freaking about the scale these days! I take a few of the hardest exercises and work them into my strength workouts. The first time through I took the planks. The second time through I took the BOSU crunches and BOSU bicycle (?) crunches. (I know what they are even if I don't know the name). Those are the moves from each class that were KILLER! I'm happy to say that I can do 2' planks and 60-75s side planks now :-) The BOSU crunches aren't so bad but the bicycle crunches are KILLER. I can do 12 and that's pushing it.

On top of the CoreX, I'm sort of doing Rachel Cosgrove's Female Body Breakthrough. Most of the moves are new to me, the workouts are shorter than I want right now, AND I don't have 16 consecutive weeks so... for now... I am taking 1 workout, learning it, doing it for 2 weeks (4-5 times because of CoreX), and moving on. I supplement her workout with a few moves from my trainer (like the ones from CoreX or some abductor/adductor work since I need it so badly) so that the workout is about 70' including rests.

I'm also changing things up on my 'rest' days. I was doing 60' on the elliptical, burning over 600 calories. I don't really need that right now so on one rest day I am still doing that (mostly to build endurance) and on the other rest day I am going to do a Centergy class which is a pilates/yoga class.

We'll see where that and 3 weeks of vacation have me when the kids go back to school. I'll have another sit down with my trainer and see what he thinks I should do. My goal is 18-20% body fat (lower in swim suit season and higher in the 'winter') without losing too much muscle as the fat comes off. Right now I'm looking at another 10-12 pound loss, if I don't lose any muscle.

  
  Member Comments About This Blog Post:

TANYAP71 7/19/2011 1:47PM

    I've only been at the gym for 4 months and I've worked with a trainer the whole time. I had a freebie get-to-know-the-gym session that got me going and then I bought a 5-pk of 1/2 hour sessions that I used within 3 months. I spread them out so that I'd have a session when my previous workout was getting too easy. We spent those 6 sessions doing: intro workout, 2 full-body workouts, 1 leg workout, a goal analysis consultation, and a session where he showed me progressions on exercises I had maxed out on. A few weeks after I used my last private session I started the group core class. It's run by my trainer but it's not individualized. I've checked in with him by email a few times. Right now it's motivating enough just to have the group class with him, especially when he notices how far I've come. If I get stuck or need help knowing what to do next, I will definitely go back to him to help set some new goals and get individualized workouts. I don't really need a trainer standing over me 'making' me workout but I very much need guidance on how to address my weak points since I don't know how to assess how the various muscles are developing and don't want to get things out of whack and chance an injury. I've spent more on training than I've spent on the gym membership but it has been so worth it.


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MICRAELIE 7/19/2011 1:26PM

    Have you always worked with a trainer? I have considered this option because not only it is difficult for me to set goals but I usually get better results -- in more things in list! -- if I work closely with someone.

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38 pounds G-O-N-E

Monday, July 11, 2011

I have met, and surpassed, my initial goal of being a healthy BMI. I'm still at the very top of the range but I'm there! I've gone from a size 14 to a size 4 (at least in some styles). I've worked hard and eaten carefully but I've enjoyed the exercise and the way I've been eating, so much so that I am fairly surprised at my success!

A while back I changed my goal from 2 pounds a week lost to 1 pound a week lost and with this benchmark reached I've changed it to 1/2 pound a week lost. The last 15 pounds lost have been 45% muscle so I'd *really* like the remaining pounds lost to be primarily FAT. I'm looking for ideas on how to achieve that change in metabolism. Emailed my trainer, got a few ideas from friends, open to suggestions from sparkers.

Today I finished going through my closet. 4 30 containers full of clothes that are too big and a closet that is about 1/5 clothes that truly fit and 4/5 clothes that I wouldn't buy but which aren't SO big as to be unwearable. At least getting dressed will be a bit easier now!

It's only been 3 days but I'm really enjoying the feeling of having set a BIG goal and met it :-)

  
  Member Comments About This Blog Post:

NADECHKA 7/19/2011 3:57PM

    Wow! What can I say? Its emoticon and emoticon to you!

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My 'favorite foods' for the last year, making somewhat healthier choices lately

Friday, July 08, 2011

I've got a lot of data in my food tracker (another site) and thought it would be fun to list my favorite foods since I started my weight loss journey at the end of last August.

Coffee, brewed w/tap water
Cream, Half & Half
Sweetener, sucralose, Splenda
Chobani Non-fat Vanilla Yogurt
Chicken, Broiler/Fryer, Breast, w/o Skin, Rstd
Wine, White
MB Healthy Mornings Red Berries Cereal
Salsa
Spinach, Baby, Fresh
Water, tonic, diet
South Beach Protein Fit Bar
Oil, Olive, Extra Virgin
Beer
Mushrooms, Fresh
Wine, Red
Market Basket Light Popcorn
Blueberries, Fresh
Tomatoes, Red, Fresh, Year Round Avg, Chpd/Sliced
Water, tap (stopped tracking quickly... tracking made me less likely to drink water!)
Corn, Yellow, Sweet, Cob, Ckd, Drained
Oranges, Med, Fresh
Banana, fresh, sml, 6" to 6 7/8" long
Blackberries, fresh
Onion, Red, Fresh, Chpd
South Beach Fiber Fit Chocolate

That's in order of # of days where the food was consumed.

My top 10 sources of calories are:
Cream, Half & Half
Chicken, Broiler/Fryer, Breast, w/o Skin, Rstd
Chobani Non-fat Vanilla Yogurt
Beer, Can/Btl, 12 Fl Oz
Wine, Red
Wine, White
South Beach Protein Fit Bar
Market Basket Light Popcorn
MB Healthy Mornings Red Berries Cereal
South Beach Fiber Fit Chocolate

In the last 3 months my top 10 are:
Chicken, Broiler/Fryer, Breast, w/o Skin, Rstd
Chobani Non-fat Vanilla Yogurt
Cream, Half & Half
South Beach Protein Fit Bar
Wine, White
Market Basket Light Popcorn
Beer, Can/Btl, 12 Fl Oz
MB Healthy Mornings Red Berries Cereal
Oil, Olive, Extra Virgin
Blueberries, Fresh

A little healthier in the last 10 months, although I think beer and wine really ought not be in my top 10!

  


Skinny-fat vs fit? Or vanity sizing? Why can I wear a size 4 at 142 pounds?

Thursday, July 07, 2011

Yesterday I finally broke down and went to the consignment shop to pick up some clothes. It was right next to the grocery store and a spur of the moment thing since it's gotten *that* frustrating to dress in my closet full of size 10/12/14 bottoms and L/XL tops. I ended up with size 4 jean shorts. Size 4! I'll take the 5 sizes down part of the equation. I assume the 14 is as skewed as the 4 so the difference is real. But size 4? That doesn't really compute. It's not the size 4 I remember from my 'skinny' days. I outgrew size 4 at around 125 pounds. I'm 142 pounds. I can't *really* fit into the same size at 17 pounds more just because I'm not 'skinny fat' this time, can I? Or is this just vanity sizing? (Or both?)

This is concerning. Having not shopped the small end of the rack since 1996, how in the world to truly thin people shop? I'm still overweight according to the BMI charts! I still have 12 pounds to go until I hit my goal (18% body fat). I need to get into a 'real' store this weekend. There are no 'real' stores in my town. The next town over has a pile of very high end stores that are out of my price range. I'll have to hit Kohl's over the weekend. I sure hope there are size 2s in standard stores these days. When I was a size 3/4, 3/4 was the smallest on the rack. Surely it isn't anymore!

What a problem to have! Makes me grin like a fool. I never ever ever ever expected to be successful in getting back to pre-pregnancy size this time. (And I did save 1 pair of pants from way back when so I know that I AM back to what used to be a size 5/6.) I started this journey 10 1/2 months ago with a goal of getting back into my 10s and 12s and getting strong enough to avoid future injuries. I had learned to love the body I had, except it was a tad too large and much too weak. It's almost like that's all it took to be able to change it.... not berating myself for the body I had. The mind is so very strange. Or maybe just MY mind!

  


Is this fear or balance or something else?

Wednesday, July 06, 2011

Recently my weight loss as slowed from 2 pounds a week (more than my plan) to 1/2 pound a week (less than my plan). I'm not 'bothered' by the number so much as pondering the why.

The change occurred as life changed. The kids are out of school for the summer. We had a family wedding, a mini vacation, 4th festivities, and company for a week. All of these involve food tied up with emotion, as opposed to just eating, and I know I need to handle eating in an emotional context. So, when I eat more... am I 'sabotoging' myself? Is it 'just' emotional eating? Is there fear of reaching goal and therefore incentive to not, which is emotional eating too, right? Or, when I eat more because we are celebrating with foods I wouldn't eat daily .... am I just being balanced? I know I am splurging. I know I am splurging quite often. It just happens to be that a bunch of celebrations are piled upon each other right now. I have not felt deprived nor have I felt guilty. I think this is good, even if the weight loss has slowed. I've also changed up the exercise a bit. Cut the cardio by an hour a week (from 4 hours to 3 hours) and begun a core boot camp. My BF% is down a bit and my final goal (18% BF) has actually bumped up by a 1/2 pound or so. So the slow loss may be due to those changes (welcome changes) too.

The next 2 weeks will be rather quiet. I guess I'll see then! Balance and body composition changes I welcome! The fear can hit the road!

  
  Member Comments About This Blog Post:

REBECCAMA 7/6/2011 9:10AM

  I think weight loss is ever changing. I've hit plateaus that have lasted for weeks. You aren't always going to lose 2 pounds a week. If you are worried about it you could try changing your workouts and see if that helps.

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