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September Progress and October Goals

Thursday, October 04, 2012

I changed up my workouts and it really paid off. I used the information that I got from my Cardio Assessment and just bit the bullet and started working out in my sport zones. I have to say that at first, I thought I was going to die. Seriously!!! Well the good part was that I cut my cardio time down from 65 minutes to about 40-45 minutes and I have been strength training at least twice a week. For cardio, I’ve been mostly running on an incline to get my heart rate where I need it to be. I have about 4 workouts that were generated from the program that did my assessment so I’ve been rotating between them. At first, I found myself only doing 20 minutes in the zones and then taking it down for the rest of the time the first few times. Then I told myself that I had to push myself and just do it. I found that after about 20 minutes I had to self-talk my way through the rest of the workout. I would say things like. I can do this. I can run 1 more minute. Or only 30 more seconds until this interval is over. It really go me through and I was proud (and sweaty) at the end of every workout. It made me realize how much I wasn’t pushing myself for a very long time. I am much stronger and I can do much more than I think I can. Oh the treadmill, I would walk for 1 minute at 4.0mph at 10 incline. Then up the speed to anywhere from 5.0-5.5 mph and drop the incline to about 4.0 – 5.0. The adjustments are to keep the heart rate within certain zones. So depending on the routine I’m doing that day, my intervals or either 3, 4 or 5 minutes.

I have noticed that the running is becoming easier so I need to change it up again. I’ll have to up the incline and the speed. When I hit the gym, I do 10 minutes on the stair mill to warm up, then 30 minutes of strength training and 45 minutes of cardio. I’m trying to make it a habit of stretching in the end but sometimes I just don’t feel like it or it’s really late.

So the numbers. I lost 3.4lbs during the month. I also hit my wedding weight mid way through. (I still have to purchase my reward for that. Workout clothes.)
Inches lost were
Waist - 1.5 inches (this was a huge victory for me because it was unchanged for 3 months)
Hips – 1 inch
Arms – ½ inch
Thighs – 1 inch

Before 9-5-12

After 10-3-12

Showed these to hubby and asked him how much time he thinks passed between the before and after photo. His response was 8 weeks. He was surprised to learn it was 4 weeks.

1 - Continue to refer back to my SMART GOALS and stick with this
2 - Change up my workouts and push myself hard to continue to see results
3 - Hit my goal#2 weight of 160. I would like to do this by 10-10 since I'm only 1lb away from that.
4 - Decide if I'm going to start bringing back foods that I've eliminated due to my food intolerance. I can start with 1 serving of Gluten mid Oct. I'm just afraid if it will derail my progress.
5 - Enjoy turning 39 on Oct 27.
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Member Comments About This Blog Post
  • LEASIM1231
    Keep up the good work!!! You are doing great!
    2662 days ago
    emoticon emoticon job at working your plan! Your pictures look good. Keep up all your hard work and I know that you'll lose that pound and more before the end of the month or by your birthday. Keep it up!
    2663 days ago
    You're doing really well with your new program! Congrats on the lbs and inches lost! emoticon emoticon
    2663 days ago
  • DWEBI09
    Your doing great! I love interval training because you are burning more in less time. Keep up the good work and you'll meet your goals. emoticon emoticon
    2664 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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