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Weigh-In 11.02.2013: And Life is Happenning

Saturday, November 02, 2013

**MAIN EVENT WORKOUT
Today I will be doing the same kettlebell workout as last week.

1 full round
- Halos (15 each direction @8KG)
- 2 Hand Swings (20 swings@12KG)
- Goblet Squat (15@12KG)
- 1 hand Rows (15 each side@12KG)
- Reverse Lunges (15 each side@8KG)

I may try to up the lunges to 10KG, though my legs are sore from walking this week. I'll try to do a proper warmup. Next week, I will likely add a second set of Halos and continue from there until I have three full rounds.

**BODYFAT %
I attribute this mostly to walking and the kettlebell routine (plus a slight weight gain), but I am once again down to 20%. I won't really take that number seriously until either (a) I see it 3-4 weeks in a row or (b) I see 19% and my body shows the corresponding definition.

**MAJOR MILESTONE
The week before last I achieved something major in my life (not weight/health related). As a result friends and family have all been taking me out to celebrate over various meals. I see this trend continuing over the next couple of weeks. It's not a bad thing. It's just life

The foundation of my eating at home is basically good, such that eating out 3-4 times a week and then a beer/pizza night on Friday isn't going to make or break me.


**WEIGHT
I gained 1.2 pounds and am up to 198.0. Over the next couple of weeks I may go up to and slightly above 200, but then the weight will taper as I settle back into fairly sparse eating out.


**EATING
I think my goal for November is going to be to eat more healthy carbs. I'm going to shoot for 1-2 a day. I'm up to 2-3 vegetables a day. Fruit and lean dairy is absolutely not a problem. I think if I can replace a good amount of the dark chocolate I eat with Green Tea and whole grains/sweet potatoes/brown rice, I will hit 195 by the end of the year.

We'll see!

- TD out!

  
  Member Comments About This Blog Post:

AKELAZ 11/4/2013 12:24PM

    You're doing well TD. Glad life is going your way - in many respects by the sound of it.
emoticon and emoticon

Comment edited on: 11/4/2013 12:24:41 PM

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FITGRL124 11/3/2013 10:38AM

    I like to add spinach to my pasta sauce. It's a good way to sneak veggies in. Also, I like to add spinach to refried beans and salsa mixed with brown rice. Frozen spinach thawed out works great!

Good luck with your November nutrition goal!

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PICKIE98 11/3/2013 9:26AM

    toss some green beans in with that rice and make it a serving.. A veggie rice casserole, if you will.. sneaky way to get those veggies in..

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BYEBYEFAT. 11/2/2013 4:11PM

    You got this!

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MEADSBAY 11/2/2013 11:27AM

    emoticon
Sounds like life is just grand right now!
emoticon on your big achievement and
emoticon you should enjoy the celebrations of it.

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Weigh-In 10.26.2013: Foundation Has Been Built

Saturday, October 26, 2013

**WORK OUT
1 full round
- Halos (15 each direction @8KG)
- 2 Hand Swings (20 swings@12KG)
- Goblet Squat (15@12KG)
- 1 hand Rows (15 each side@12KG)
- Reverse Lunges (15 each side@8KG)

I did not warm up and definitely need to work on squats and lunges. I might have been able to eek out 10KG lunges, but wasn't really sure. I think next week, I will keep at the five exercises. Over the next two weeks I will add 2KGs to the Reverse lunges.

**BODYFAT PERCENTAGE
Goal: 15%
Today: 21% (been fluctuating at around 20-21%).

As I continue with spinning intervals, Kettlebells and Squats/lunges. This should go down below 20% soon, hopefully.


**WEIGHT
Goal 195.0
Today: 196.8

This was all despite a huge Italian Lunch on Thursday afternoon and a hearty Beer and Pizza night Friday night. The foundation has been built. It's just a matter of time.

Going forward, it's Raven's rules regarding the weigh in. My midweek literally had me a few ounces above 195. Don't get me wrong, I like the structure of a formal weekly weigh-in. At the same time, the day I actually hit 195 will be one that I will remember.

When I hit 195 (on a Saturday or otherwise), that will be the end of the weigh-ins. I will post the blog.

Soon, hopefully soon,

- TD Out!

  
  Member Comments About This Blog Post:

FITGRL124 10/27/2013 1:13PM

    emoticon emoticon

You're sooooo close! That's exciting!!!!

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STFRENCH 10/27/2013 12:28PM

    So close to your goal! You're doing brilliantly emoticon

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_VALEO_ 10/27/2013 5:18AM

    Doing great! emoticon

I wonder how you can know your bodyfat?

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MEADSBAY 10/26/2013 10:01PM

    omg- remember when you thought you would never get under 200?
You go, my friend!
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PICKIE98 10/26/2013 8:32PM

    That curse-ed beer !! Too bad it is not diet root beer...
Remember to remove all of your pocket change and keys from your pockets next weigh-in! Those dimes add up!!
You are so close, but what an incentive!! Almost time to go jeans shopping!!

Comment edited on: 10/27/2013 3:04:37 PM

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SUNRISE4LV 10/26/2013 8:27PM

    emoticon emoticon emoticon

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Missing a Couple of Letters By Chance?

Wednesday, October 23, 2013

This is one of those blogs where I say something that I've been meaning to say for a while. It's a pattern that I see for a while and then it goes away. I hate to blog on it when the pattern is in full force because I don't want to seem like I'm directly attacking anyone. I ask you to remember it as you move forward.


**PRECEPT #1:
One of the guidelines we all read about wrt weight loss is "1-2 pounds a week is healthy". I believe that it is (though I couldn't imagine such an accelerated pace). I see especially newbies on Spark who are really upset with their weight translate this really unhealthfully.

"OK so if I lose 2 pounds a week every week for 20 weeks, I should be down 40 pounds in 4-5 months".


**PRECEPT #2:
One of the other guidelines when losing weight is to set S.M.A.R.T goal. Specific, Measurable, Attainable, Reasonable and Timely. Again, it's a good concept. It does work when all five variables are there.

One assumption of this concept is the level of control one has over the outcome. If you set a goal to eat an average of one serving of dairy or vegetables a day for the next few weeks, then you have mostly control over that. If you skip a day, you can have two the next day. If you anticipate a weekend away without access, you can have a couple of servings the two days before and still hit goal.

Weight loss is a different animal than action based goals. Even if you do all of the right religious things eating and calorie-wise, you have water retention and plateaus which hits all of us. Even then, we all have realistic basic life scenarios which result in some weeks being less loss than others (nights out with friends, social functions, weddings, stressful days, etc.).


**PUTTING IT ALL TOGETHER:
Given both of these, the question has to be asked, "Is the massive mid/long term weight loss goal of 2 pounds a week either truly Attainable or Reasonable?

I would add "desirable?" but that's a blog for a different day.

Is the goal really S.M.A.R.T if it isn't realistic and, by proxy, attainable?


**I BRING THIS UP BECAUSE....
I see new people and even dear friends both on SparkPeople and offline go through this vicious cycle of:
1) "I'm going to lose 2 pounds a week by cutting x000 calories a day and exercising 1-2 hours per week". Followed by.
2) "Yay!! I'm down 3-4 pounds first weigh-in. Followed by
3) "Had a bad day" and "didn't exercise as much this week. Followed by
4) "Only lost 0.5 to 0.8 pounds this week" (goal already out of reach). Followed by
5) "I'm going to be super-strict this week and get back on the wagon"

This is almost invariably followed by 1-2 weeks of almost no blogging (an occasional "I'm starting over" or "getting back on the wagon" blog). Then a deafening silence.

after a few weeks the next blog usually contains....wait for it...

"I'm back"
(and)
"Time to get back on the wagon"
(and)
"I'm going to lose 2 pounds a week by cutting x000 calories and exercising 1-2 hours per week".

It saddens me because I love my friends/fellow sparkies and I want them to succeed.


**THE GOOD NEWS!!
In his book "The Spark". This site's dear founder, Chris Downie actually does talk about a friend who, after a prolonged injury and hiatus from the gym, does heroically decide to go back to exercising the full hour a day every day (his old routine)


**THE BAD NEWS!!
Chris uses that guy as an example of someone who tried to do too much too fast and failed at his comeback.


**I KNOW THE FRUSTRATION
with being overweight and wanting to lose weight fast. I definitely know the tyranny of setting the 2 pound a week goal and falling flat on my face and feeling like a failure. Heck, it's why I'm writing this blog.


**THAT BEING SAID...
I love you and want you to succeed. If you haven't done so already, look to the SparkDiet stage 1 for some guidelines on how to succeed long-term though small changes (realistic and attainable goals). They won't knock you down 20 pounds in 10 weeks. But they will give you some good first steps toward a healthier lifestyle.

emoticon emoticon

- TD Out!

  
  Member Comments About This Blog Post:

_VALEO_ 10/27/2013 5:30AM

    Actually, SP is using the SMART goal used in project management, though we incorporate other variables like Risk, Constraints, and so on and so forth...
SP is the ideal version of a project.

You could have added Precept 3: Drink 8 glasses of water.
I don't know from where this number comes. There is absolutely no evidence whatsover in the medical literature.

In Europe, Precept #1 is "1-2 KILOS a week is healthy." Yep, someone has kept the variables, but just changed the unit! That would give 2.3-4.6 lbs. I usually go with the American precept because it makes me look like better. emoticon

Comment edited on: 10/27/2013 5:31:16 AM

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STFRENCH 10/26/2013 8:13AM

    emoticon

When I did this (weight loss goals, etc.) I'd lose my motivation if things didn't go according to plan.
Now, there's no more plan: there's a lifestyle that suits me (clean eating - with a little baking thrown in) and activities I enjoy (Zumba + BodyPump) and I've never been more successful!

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TONBEN 10/24/2013 9:16AM

    Awesome Blog, my head is going yeah I know all this, but the little voice inside still wants the miracles.... lol thanks!

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JEN169 10/24/2013 12:14AM

    Very well written blog! I enjoyed reading it!

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PICKIE98 10/23/2013 3:54PM

    Exactly! We did not wake up one morning and WHAM!!! Fifty pounds overweight. We tend to forget that we may have been at a certain weight for years, then gained, then not, then gained. Why do we set ourselves up for failure by pounding out a "dream" goal of slicing that weight off in a few months or even ONE YEAR????

If I invest a dollar and hope for fifty per cent interest, DUH! How likely is that? Toss that dollar in the bank, keep it away from my itchy-fingers and pray that somebody at the credit union will toss in one per cent interest quarterly.
Be realistic, be energetic, but be healthy, first and foremost.

Thank you for shaking us up,Trent.

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JITZUROE 10/23/2013 3:28PM

    AMEN brother!!!
Ok, thanks for the thump in the forehead too...
Bren

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CAREN_BLUEJEANS 10/23/2013 1:50PM

    Great blog. I find that over time, half a pound a week is reasonable for me, and others kinda look down their noses at that. Oh well!

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FITGRL124 10/23/2013 1:33PM

    I know that I have been one of those friends. emoticon

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MEADSBAY 10/23/2013 1:32PM

    I 'liked' this and admire your writing-
this should be required reading for all Sparkies-
newbies and -ahem- oldies.
Excellent points, well made.
And so very true!
emoticon


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MARCYNA 10/23/2013 12:35PM

    Hey this is great advice. Plus I really feel your friendly attitude and this makes a Big difference. I ' ve been through all this with variations. But it s s.learning process not a marathon



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NEWFLABULESS 10/23/2013 12:28PM

    Great blog - thanks for sharing!

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AKELAZ 10/23/2013 10:34AM

    Here's to you, TD emoticon CHINK!

Both wise and eloquent.

Excellent points and well made. I have - at long last - come to the same conclusion. We all need to calm down and stop striving for the (near) impossible so that we can reach our goals in a reasonable fashion without causing ourselves grief and in a healthy way that will change our habits long term.

I have - or rather had - a similar blog gestating in my mind - but you've said it all - and so much better. emoticon emoticon

Comment edited on: 10/23/2013 10:35:25 AM

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KESTRYLL 10/23/2013 9:48AM

    Thanks for such good reminders and advice.

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Weigh-In 10.19.2013: Body Fat and Main Event Results As Well

Saturday, October 19, 2013

**MAIN EVENT WORKOUT (Check!!)

This morning I did 4 of the 5 Kettlebell Strength exercises. 1 set of each
- Halos (15 halos, each direction@8KG) May move up to 10KG next week
- 2 Hand Swings (20 swings@12KG)
- Goblet Squats (15reps@12KG)
- 1 Hand Bent rows (15reps, each hand@12KG)

Next week, I plan to add reverse lunges. This will be a challenge in that my core and upper legs are not as strong as when I took Pilates. Those along with the swings and squats may necessitate temporarily lowering the weights.

I don't know. I will practice all three moves through out the week. This should lead to good results. Speaking of which... (I smell a segue)


**BODYFAT PERCENTAGE (20% WhoHooo!!)
I've been taking a weight conditioning class for the past few weeks. The instructor does integrate upper body exercises into the routine, but about 80% of it is core and legs. If I am able to do 12K reverse lunges next week, it will be because of her class.

One thing I know about my scale is that usually when I lose body fat percentage, it's often because of temporary weight gain. Often from water retention. This week, likely from Beer and Pizza Night.

If that's the case, then I could be considerably lower weight-wise next week. Which leads me to

**WEIGHT:
Main Goal: 195.0
This Week: 198.0 (3 pounds away)

I'm actually going to go for it this week. Every time I've not paid attention to my carb intake, my sugar intake and how much I eat out, I stagnate. Then the week where I start eating the foods that kill my desire for both I lose over 3 pounds. If that happens this week, I'm there.

My motivation? That would be......YOU! Seriously.

I understand that "You've got to do it for yourself first" mentality (*). That being said, I am really happy with my weight but still haven't hit the goal that I set. Several of you have been cheering me on for years on this.

I think with it being this close, I can throw in a 1-2 week effort to choke out some water-weight and then really put the focus on my workouts and bodyfat percentage.

Read between the words, I want closure on this.

I believe that I can do it. Not in the religious self-motivation way, but in the "I can knock my cravings for sugar and eating out back to the stone ages so I'm going to go for it." way.

If not next week, possibly the week after. Next week, I am *praying* for 195.8. The week after, we'll see. I'll happily take whatever I get.

It's on more than ever.

- TD Out!

(*) Even if I totally disagree with it.

  
  Member Comments About This Blog Post:

NEWFLABULESS 10/23/2013 12:04PM

    Congratulations! So close to the end of the tunnel!

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KT-NICHOLS-13 10/21/2013 3:47PM

    "Read between the words, I want closure on this." Closure you will find ... so close and so determined. Go get it my friend ... go get it.



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GETTINGFIT4HIM 10/20/2013 8:41PM

  emoticon emoticon

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_COSMOPAULATAN_ 10/20/2013 2:22PM

    3 pounds away? You are most amazing my friend. Thank you for always taking the time to encourage me, even when I forgot how to be nice to myself. I'm lucky to have you as a SparkFriend!

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SCRAP317 10/20/2013 9:50AM

    Good job on the exercise - I'm experimenting with mine too. Feels good, doesn't it? emoticon

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PICKIE98 10/19/2013 8:24PM

    emoticon
As Arnie used to say:"Pump..it UP Unh-Unh!!"

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FITGRL124 10/19/2013 7:55PM

    emoticon

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TRYINGHARD54 10/19/2013 2:54PM

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Cute Kitten + Marmalade + Irish Girl + 12-16kg Kettlebell

Thursday, October 17, 2013

...And madness ensues.

**THE WORKOUT
So, I found a beginners kettle-bell routine. Yes, it's 45 minutes, 15-20 minutes of strength exercises and 20-25 minutes of ballistics. Yes, on the video she's using a 16 kg kettlebell for the overwhelming majority of the exercises (*).

And, yes, it's my goal for the end of next year.
www.myomytv.com/lady-marmalade-meets
-kettlebells/


**PROGRESS
I'm taking it 1 minute or 1 exercise per week. I'm starting each exercise with the kettle-bell that I can bang out 15 reps with or do the full 45 seconds on. I started with just the halos at 8 kg. The next week I added 12kg 2-hand swing. I'm now at those and 12kg goblet squats and 12 kg single arm bent rows.

During the week I will use larger bells with lower reps to build strength. I try to take the exercises that I tend to enjoy and do them more to make them an easier part of the workout (so I can focus on the others).


**COME SATURDAY MORNING:
Every Saturday I will do the previous Saturday's exercises with 1 extra exercise/set. My exercises during the week will be lead-ups to it.

When I hit 195, I will post that workout (and weights) and my bodyfat percentage in lieu of my weigh-in blogs. I am so mentally done with the scale at this point.


**THE END GAME
I have three levels to strive for. They are based on the weights of the Halos and other exercises as she did them. By the end of next year, I plan to do the full workout at one of three levels:

Bronze: 08KG Halos - 12KG All others
Silver: 10KG Halos - 14KG All others
Gold: 12KG Halos - 16KG All others (As in the video)

As I add exercises I will focus on the bronze weights until they become too easy and then up them.

Wish me good fortune!

- TD Out!

(*) I've done other workouts by her last time I was at this weight range. She always makes it clear that one should add or subtract pounds or interval times as necessary.

  
  Member Comments About This Blog Post:

TWEETYKC00 10/19/2013 12:24PM

    Whoohoo, make it happen baby!

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JITZUROE 10/18/2013 11:39AM

    I love the comment of "when I hit 195". Like its not even an option. NOPE. You're gonna get there fast and blow that # outta the water too. Just watch.
My silly iPad won't bring up the link you posted. Waaaaaaa!

Be great today!
Bren

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FITGRL124 10/18/2013 8:56AM

    Great job!!!

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PICKIE98 10/17/2013 5:49PM

    GOOD FORTUNE!!!!!!!!!!!

Doesn't hurt that she's cute to look at!!

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MEADSBAY 10/17/2013 3:01PM

    Oh, man- I have been slacking.
Going to go hit the kb's right now.
emoticon

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KNYAGENYA 10/17/2013 11:42AM

    Way to go. Keep up the good work.

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