Friday, February 11, 2011
So final weighin day for Scale Back Alabama is a Friday, so I'm resetting my start date kinda.
I'm still going by my start weight, but I got a few extra days basically.
Today I weighed in 2.5lbs lower than my starting weight for scale back - WOOHOO! :D It's not a 2lb a week loss, but given the struggles I had last weekend and stuff, I'm very glad to still be on track for losing the 10lbs I signed up for, and hopefully I can improve my performance going forward as well.
If not, I'll still be a lot closer to my goal so it's all good.
Wednesday I skipped my aquajogging workout to go to a birthday dinner for a friend. I picked healthy options for dinner and had a tiny piece of birthday cake. It was perfect. :)
Thursday I rescheduled aquajogging, but then bailed on it. HAHAHA. Due to the weather, many people didn't come to work and only one person was ready to do zumba, my friend Ashley. So we did our own thing - some ST first: pushups, tricep dips/presses, ab work - then Zumba: two bonus songs from my normal routine and squats are included in one routine as well so we hit lower body ST - and then YOGA! :) So I figure, I worked out for 80 minutes, I burned almost 800 calories - my aquajogging rehab plan is not incorporating those kinds of workouts.
I COULD have still gone to the gym and did my aquajogging, but honestly I knew I would be tired and miserable when I got home, and instead I decided to give myself credit for what I DID do and forgive the missing aquajogging workout that was postponed and then killed, and have a nice rest of the evening w/ my DH and that's what I did! :)
I will be going straight to the gym after work today to get in the regular Friday Ladder Workout, and then Saturday I will get up bright and early and see if I can hang out in the deep end w/ a tether of some swimming lessons and do that workout. (5 min warmup, 5x5 hard w/ 1 min easy, 5min c/d - 40min total) and be on track only having missed on workout. No big deal.
The tactic of having my DH ask me if I've tracked that day has been great so far. :) Mostly I've been able to say YES! and just feel a great sense of accomplishment and he'll be like, GOOD GIRL! and it's like YAY all around. And if not, then I can say - no, let me do that now! And no big deal. No judgements about what has been eaten, just making sure I'm taking that action to track my foods.
Tuesday, February 08, 2011
I'm sitting here at work listening to my songs for Zumba to remind myself of the choreography. I'm pretty 2nd nature on almost all of the songs except for the Que Te Pica (by Notch in case anyone wants to look it up) - I know what part's supposed to happen by the music, but I have a harder time remembering what order everything happens in that song for some reason. The structure isn't 100% predictable to me I guess.
I posted my playlist to a message board but I don't think I ever shared it here:
1. Ceelo Green - Forget You (Warm-up: grapevine, slide touch, etc.)
2. Britney Spears - Circus (Cumbia based)
3. Notch - Que te Pica (Reggaeton kinda thing - Zumba Routine, look it up on YouTube!)
4. Shakira - Objection (Tango) only not really cause it's the Spanish one and I can't remember the Spanish name - BOOTY SHAKIN. Borrowed from an awesome bootyshakin YouTuber. :)
5. Black Eyed Peas - Hey Mama (Salsa based)
6. Gym Class Heroes - The Queen and I (Mambo Chacha based w/ SQUATS!)
7. okgo - The Last Leaf - COOLDOWN!
It is very very fun, and an amazing workout. I burned almost 481 teaching last week's Thursday class in only 39:xx min - and that includes the cooldown!
So we're doing that again tonight - I'm going to continue with the same routines for a while until my class gets really good at them all and then rotate in a new song here and there.
After that I'll be headed to the pool for aquajogging -
Last night's aquajogging went well - the time goes SO quickly when the workout has quick intervals. Last night was 2 sets of 6x1:30 + 30 sec recovery - two min between the sets, 5 min warmup cooldown. It's supposed to be 36 min, I got an extra minute + getting to the ladder and whatnot, but it flew by. Tonight's workout is 5min for both warmup and cooldown - 7x2:30 +30 sec recovery. So longer intervals than last night, but only 7 of them. I remember last week's workout for Tuesday had only 6 but I remember being pretty spent by the last one. HAHA.
Another aquajogger came in after I had been going a while - girl had 0% body fat, I was like woahhhh. And not creepy ribs style, she looked like she is a really fast runner style. Not super muscular but healthy and super fit and lean looking. Anyway - I was like hey! She's doing aquajogging, and so am I?!?!?!? ahaha :D It made me feel slightly validated? She tethered to the end of the pool - I saw those bungee straps and wondered if they were there for that purpose but haven't tried it yet. So I just kept going back and forth and she stayed put.
I haven't succeeded at my scripture reading plans yet, but I did at least pray yesterday. I figure I set small goals working up to where I am now with fitness and so I should make sure not to get discouraged just because I messed that one up on the first day - try again today!
I tracked every bit of food from yesterday and ended up just within my ranges. I finished off the leftover Mongolian food that my sister and I made this weekend, and I made recipe estimates in SparkRecipes so that I could track them well. :)
I NEED TO GO GROCERY SHOPPING!!!! I have no fruit left after today. EEK! I'm sure I could make up things for dinner with what I have, but the fruit thing is making me concerned. I won't be getting home until late today and even later tomorrow so I'm just not sure what I'm gonna do about that, I guess just do without unless I can send DH on a mission (but that involves borrowing a car or getting driven somewhere since I have the car at work... so yeah).
Knitting group was fun last night, I worked in wool instead of the poly I had been using so that was fun. I got a gift card from my sister for my birthday and apparently there is one waiting for me in HR from my work for my birthday too! I'm thinking maybe of getting some of my own knitting supplies with part of that. :)
Monday, February 07, 2011
Thursday - didn't track, did well.
Friday - tracked everything except dinner, did well.
Saturday - didn't track anything, did okayyyy....
Saturday - started a tracking, but didn't add everything, and then went haywire mid day.
OK! I NEED TO TRACK! I GET IT!
It would have helped me a LOT yesterday had I actually been entering what I was eating, but I didn't, and I just kept eating. At least I kept it light at dinner - my explosion was kinda mid-afternoon. Lunch just kept going - Sandwich, then some little treat thing, and another, and then a pear, and then later popcorn. And then I finally stopped. And salad for dinner - granted it was buffalo chicken salad, so it wasn't a super healthy salad, but I kept the dressing very light so it was just the premade boneless buffalo wing nugget things that were less healthy. And a bit of a dessert they had for dinner.
So anyway - yesterday was crazy go nuts.
I just tracked everything I think I will eat today and I came in within range, so I really just need to make sure I stay on track on the weekends - weekdays are MUCH easier for me.
1) I want to eat when I'm bored.
2) I want to eat when I have stress/anxiety
You'd think #2 wouldn't be a factor on the weekends, but sometimes it still is.
Also I missed my last workout last weekend because there was no opportunity for me to get to the gym during pool hours. Should be able to do it this weekend though, and I definitely surpassed my 2000 calorie a week burn goal last week anyway. Although given how my eating went, I would have liked to get in more of a burn.
I have a REALLY HARD TIME with messing up!
LET ME JUST SAY THAT NOW! I beat myself up a lot. But I try not too -- but then I think, well if I don't feel bad about it or take it seriously, how do I learn not to do it again next time?
Just now typing that out makes me realize that the GUILT and the BEATING UP doesn't help me learn not to do it next time, it just makes me feel like crap. The learning comes from thinking about how I made those decisions and how I can avoid making them again in the future. Right???
SO! What happened this weekend?
1. I was feeling anxious about not having tracked my calories on Saturday. I don't like not knowing!
2. I was feeling anxious about my sister leaving and lonely because my husband was sleeping.
3. I avoided tracking to face what I ate during the lonely and anxious time.
I gotta learn how to recognize signs BEFORE I make the poor choices - but then again, I think the best way to keep me from making them is to make sure I keep tracking. I will definitely still allow a splurge MEAL once a week, I know I did no tracking at all on my birthday this time - I think I was too easy on myself. I should have picked a meal to splurge on and called it a day. I can do that for other special occasions as well - eat healthy the other two meals of the day and splurge one meal, and that meal be the only one for the week.
I asked my husband before to help me if I was going to make a poor food choice by subtly and secretly asking me if my body really wanted that food. That has not gone over so well. HAHA I asked for it, but I realize it makes me feel rebellious and upset. I have now asked for a different kind of help - asking me about tracking things. Did I track my food today, etc. That is less charged I think, and getting me thinking about tracking my food will help me make better choices on my own instead of being questioned on a particular choice.
I think it's good for me to ask for help - this is better than him being more like a food police. HAHAHA. But still helpful. But again, this only helps if he's THERE. I need to learn how to be strong on my own so I'm not dependent on someone triggering those thoughts FOR me. It all really goes back to mindful eating. I'm still trying to learn this!!! I'm good at it sometimes (felt really in control Thursday, Friday....) but then other times not so much. It's a work in progress!!!
My mother posted a great quote on her blog that really hit me so I must share it:
"There are cautions and considerations to make, but once there has been genuine illumination, beware the temptation to retreat from a good thing. If it was right when you prayed about it and trusted it and lived for it, it is right now. Don't give up when the pressure mounts . . . Face your doubts, Master your fears. 'Cast not away therefore your confidence.' Stay the course and see the beauty of life unfold for you." - Elder Jeffrey R. Holland - one of the General Authorities from my church (The Church of Jesus Christ of Latter-Day Saints)
So we know that we make a good choice and we let doubts and anxieties and fears lead us away from the right path. I think the cautions and considerations in this path are not to become obsessed with the numbers to become restrictive and punitive toward myself about food, but I cannot use those cautions to prevent me from taking the good actions that I need to in order to succeed, which is TRACKING MY FOOD! I KNOW that this works for me, it has worked in the past, and I can MAINTAIN while not tracking, but losing weight requires me to be diligent in tracking my food.
I also had a great insight for spiritual progress during church on Sunday. We had a lesson about Faith, and it has been discussed before in my life that faith must be EXERCISED to be strong and that it grows, like a muscle. But that was BEFORE I ever exercised! The teacher talked about how we make plans to exercise because otherwise other things may get in the way and prevent us from acheiving our goals, and encouraged us to make an exercise plan for our faith.
And I was like - *DINGDINGDING*
I thought of it like marathon training, and here's what I've come up with.
Daily prayer and scripture study are like the daily regular run - a little 3-5 miler that is there to keep you running. (Granted when running not all of us run every day, but it is important to have these things in our life every day!)
Then I extended the metaphor:
Speedwork - exists in training to push you to stretch and grow and improve. We have a program in our group here that creates a goal book for the women's organization (Relief Society). There is a program in the Young Women's organization called "Personal Progress" that the young women work to achieve various goals and receive a pendant for completing all the goals for a certain level, and when they achieve ALL of them, there is another special pendant. Well, my RS group last year did charm bracelets. :) I'm not sure if there are charm bracelets as the reward this year, but this is not a standard program across the entire church. Just something that the church sisters here felt inspired to create and I think it's very cool.
SO ANYWAY - working toward these goals will be my speedwork.
Weekly Long Run - Regular church attendance.
Races + the Marathon -- we undertake these small goals so that we can succeed at a larger goal. I feel like temple attendance is like the Marathon - the end all be all of spiritual goals and learning. But we don't run a marathon every month, so I am also including fasting and Visiting Teaching (a program in my church where-in two sisters are paired together and visit other sisters in the group to give a spiritual lesson and see how they are doing) in this category. Like 5K's and 10K's. :) haha.
So then now that I had identified all the things I felt I should be doing, I realized I knew all this but putting it into this framework helped me to feel more motivated and invested somehow - but I needed to figure out WHEN and HOW I am going to accomplish the simple daily goal of reading scriptures and praying.
My sister had some good suggestions - she reads while eating breakfast and likes to listen to talks and other stuff while running. I can definitely download some stuff to listen to while aquajogging. I'm not sure I give myself enough time to do any real reading during breakfast, but I'm going try it. And I'm going to give myself the backup plan of reading at night before bed - I have a book light now (christmas present) so I should be able to manage that.
Tonight that'll have to be it since I didn't have time this morning. BIG BLOG.
Friday, February 04, 2011
I feel like I did well yesterday - I may have done more cake than I should have, but I recognized my full signals and didn't have any of the planned ice cream. :)
So the projector is fixed in the room we do our workouts in at work - so I will be resuming the planned 6PM Zumba time slot, starting yesterday. So I did my yoga BEFORE teaching Zumba - felt a little odd doing that in the back of the room while everyone was Zumbaing, but it was really best for me to do that.
There were not as many people as are often at the 5:30 time because of the weather - it was SUPPOSED to get bad, but it really didn't. Well - it did on one side of town, but not anywhere I went. And then some that might have stayed for the 6PM left after the DVD because it was supposed to get bad then... SO!
I had two students. :) hahaha But we had SO much fun - and one was a newbie to my class and she loved it and told me she's only going to come to my part and not do the DVD anymore, so that made me feel great. :)
I got gifted with RUNNING REHAB GEAR and socks from my DH and in-laws. :) Dinner was PF. Chang's inspired lettuce wraps and a jello/fruit concoction that was delicious and all very light and healthy to be followed by a nice RICH chocolate cake.
And then we watched FaceOff - the special effects makeup reality contest show on Sci-Fi (SyFy?) channel which is AMAZING so watch it.
Perfect day - I believe God blessed me with a perfect day for my birthday and blessed me with great family and friends in my life.
Here are the cool running related gifts I got:
I used this on my calves, hamstrings, IT bands, and shoulders last night- and a bit on my back - and it was AMAZING. PARTICULARLY for my calves, they never felt so good.
WAY more convenient to put on than my homemade version (Knee sock worn halfway off my leg + ace bandage at the top + safety pin toes of sock up to ace bandage - sooooo bootleg), and the compression of the sock I think really helped - felt GREAT this morning!
Foot RUBZ massage ball!
My beloved BALEGA socks!
I got a variety of them, 4 pairs. :) YAY! hehehe.
Finally here's a photo my friend took on her phone at work. We were playing around with the wrapping paper as a backdrop. You can see my bobby pin a bit - my one friend made me some cool bobby pins using shrinky dinks - that one has boba teas on it! :D SO CUTE! And I'm hugging the cool "Fearless Knitting" book I received, and wearing my robot earrings DH gave me that mornin, although you can't see them.
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