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3 weeks down

Monday, July 29, 2013

Hi emoticon ! Here's a little update on how I'm doing.

So far as I know, I have followed my diet including the cholesterol restrictions every single day. Friday and Sunday were questionable because I ate at restaurants for dinner, but I chose sensible entrees and did my best to guestimate calories. I think I was approximately on target for the day.

I still am not getting my 2 1/2 cups of vegetables a day eaten. I have decided that this week I am going to try rewarding myself with a cheat meal if I successfully eat my vegetables all 7 days. That way if a craving comes up during the week that I know I can't have, I have a way to schedule it in and look forward to it -- as long as I meet my goals.

I will also be adding an extra cup of greens to my morning smoothie (1 cup fresh kale + 1 cup frozen spinach) to help me in this goal.

The first week I worked out 3 days that week. The second week I worked out 4 days. This is the third week and I worked out 4 days in a row. Still haven't hit my target of 5 days a week. I realize I just don't want to work out on the weekends, so I have to get those 5 days in during the week.

I did run into a wrinkle. My exercise of choice is walking on an uphill incline on the treadmill. But this week I started feeling a slight twinge in my right knee when I do this. My sister is studying to become a physical therapist so I asked for her advice. She said that incline work is very hard on the body and puts stress on the knee, and to reduce it. So now I have a choice. I don't want to be a hypochondriac and stop exercising just because I feel a sensation in my knee, a little bit, sometimes. On the other hand I don't want to ignore a potential problem and thus exacerbate it. I'm really set on doing this type of exercise so I haven't decided what to do yet. Possibly just continue but monitor the situation for any signs of deterioration.

On a related note, I bought a bike this week! It's a 16" Schwinn mountain bike. My sister said this would be an improvement over the incline walking. I live in a very flat area though so biking doesn't really get my heart rate up like I'd like it to. It may be my only option though if my knee continues to respond poorly to the treadmill.

My weight fluctuates wildly so I still cannot pinpoint for sure if I have lost weight, but the trend appears to be lowering. I have weighed in anywhere from 166 to 174 over the past 3 weeks, but the last week most days have been 170 or less. I'm guessing I've lost a pound.

I have employed a few new tools to help me stay on track:

* skinnyr.com/ - I'm using this to track and graph my weight

* www.lift.do/ - I'm using this to track my weight related and non-related goals on a daily basis, so I can review my track record at the end of the week

I'm thinking of offering myself some kind of reward if I stick with the program for 3 months as planned. Maybe an iPad 2.
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Member Comments About This Blog Post
    Sounds like you are doing great! Funny how we are both having issues with the treadmill! I much prefer the elliptical machine but I'm trying to get in the habit of working out for a month and the treadmill is in my garage so I don't have the excuse of having to go anywhere and I can do it anytime.

    For now, I would recommend lowering the incline (that helped for me) and see if that does any good.

    Congrats on the bike! I have one too. Florida is very flat but we have a beautiful trail that runs for hundreds of miles and I'm looking forward to riding on it when I'm a little bit fitter. emoticon
    1694 days ago
    Hooray for week 3! Adding the veggies to ur smoothie sounds like a yummy way to get your servings in. Definitely take caution with your knee. The foam roller may be a good idea, or maybe you can wear a knee brace when you do your incline walk. Good luck with your goals and rewards!
    1695 days ago
  • TIGER_LILY_613
    How about some small rewards for each month completed ? emoticon
    1695 days ago
    Congratulations on the downward trend! All that laborious analysis is paying off, it seems. I don't know why we have to put such effort into this, but eventually once we've internalized everything we're learning, it will come naturally.

    One suggestion I would offer would be to get a foam roll'er for your legs. They're useful all over, but you might be having knee twinges because of a tight IT band. If a foam roller is uncomfortable while you are using it, that's a good sign that you need it.

    You're doing great! emoticon
    1695 days ago

    You're doing the right stuff. Keep going!
    1695 days ago
    I also have a hard time getting my vegetables. I don't dislike them... a lot... but I don't know, it's also something I struggle with so I understand!
    1695 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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