Good Morning Sparkers,
Food planned and tracked - Done
Jodi Stolove's 45 min. Aerobic 'Chair Dancing through the Decades' - Done
5 sets of 10 bicep curls and 5 sets of 10 dumbbell rows with 1lb weight - Done
Soup of the day: Leftover Curried Veggie. Here is a link to the recipe.
For My Biggest Loser Challenge round 23 team (BLC-23), today we are doing our Last Chance Workout Challenge before tomorrow's weigh-in. To make it fun they have created a long list of activities where you earn yellow bricks which goes with our Wizard of Oz theme. One of the activities to earn bricks (which translate to points) is to write a blog reviewing the prior week and planning for the upcoming week.
I ran into two stumbling blocks this past week. I washed my Fitbit in the laundry which was super irritating but the new, easy to see lime green fitbit I ordered should arrive today.
Additionally, Sunday October 13th, I pulled a back muscle or something while exercising and I've been coping with extra back pain for the past 8 days. It's getting better but I've spent some time this past week thinking about my limits and my motivation and the challenges I'm involved in.
For 90 days this summer I did the Sparkpeople 11 minute cardio workout and that was a major accomplishment for me. In September I stepped it up adding in additional exercise and then switching to a longer seated cardio. But when the BLC-23 started I found myself wanting to push it even more.
Because I'm competitive.
Which can be good and helpful within reason. But I've been so inactive for so long I've kind of lost touch with my ability to judge what is reasonable for me. So while I'm learning that I think the advice for me to follow is to take it slow and gradual and when in doubt, error on the side of caution. I'm barely functional as it is and I can't afford to reduce my mobility at all.
So, for example, in this weekend's challenge which ran from Friday to Monday, we could earn 50 points for every 30 minutes of cardio, max 120 minutes or 200 points. I really want to get all of the points but I'm not there yet. And then today, with our LCW, we get a brick (points) for every 20 minutes of cardio - unlimited and for every 100 reps of a strength training move - unlimited. For me personally, doing a small amount when the possible points are unlimited is less problematic then doing a portion of the maximum possible point.
Anyway, back to slow and gradual improvement. I think through the end of the year I'm going to stick to my Jodi Stolove's 45 min. Aerobic Chair Dancing DVD which seems to be a good match for my current level of fitness and to that I may also add in a small amount of strength and toning exercise for points.
So looking forward for the next week, I'm also going to try doing some laps around the garage. I came up with the idea this weekend but I put it off in part because of the back pain and in part because I didn't have a step tracker and what's the point of taking a step if it won't count on the tracker, right?
Just kidding. My overall goal is to become more functional in the world and based on the challenges so far I don't anticipate earning points for my garage laps but I do hope it will help me build some confidence so I can start walking outside by springtime. So sometime this week I'm going to give the garage laps a try.
Food: I stuck to my low fat vegan food plan this past week and I was below the calorie range recommended by sparkpeople. I should be down a couple of pounds when I weigh-in tomorrow. But I did eat more than planned. I had extra helpings of brown rice, added in a few bowls of cereal with rice milk, and I had half an avocado with my soft tacos the other night. Avocados are allowed on the low fat vegan McDougall plan but not recommended for rapid weight loss. I want to keep pushing myself to keep those calories on the low side.
For this next week, no avocados and I'm also going to try taking a supplement called Garcinia Cambogia that was recommended by Dr. Oz as an appetite suppressant. I'll let you know how it works for me.
For my BLC-23 team's question of the day we were asked to think about that next big fitness goal you are reaching for.
I'm ahead of schedule on my weight loss goals.
500 lbs 7/28/2013
475 lbs by 9/27/2013
450 lbs by 12/6/2013
425 lbs by 2/14/2014
400 lbs by 5/11/2014
300 lbs by 3/1/2015
200 lbs by 12/6/2015
Goal weight of 175 by February 14, 2016
I hope to drop below 450 before Nov. 1st. As far as fitness goals, I feel it's a little premature. When I get down under 350 lbs I'll be adding some walking and step goals. When I get under 300 lbs I might join a local fitness center. A lot of gym equipment is only rated to 300 or 350 lbs user capacity.
What steps do I plan to take to get there? More of the same which includes BLC. The friendly competition and spreadsheets are really motivating for me.
One last thing about the BLC. They challenged us yesterday to put up a seasonal decoration in our homes or on our Sparkpage. I started out planning to do one small thing on my Sparkpage and got a little carried away. So if you are wondering why I'm all creep city this week, you can blame them for sending me down that disturbing road.