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Saturday Self-Evaluation Week 4

Saturday, June 22, 2013

Each Saturday, I evaluate my progress for the week, so I thought I'd share it here.

Week 4: 6-16-13 to 6-22-13

Happy Summer!

Overall Impressions
While the week started out rough, getting laid off last Friday afternoon, I decided not to let it derail me. After splurging on a glass of wine each evening on Friday and Saturday, I realized that was just what I was in danger of doing, so I got right back on track. I tried telling myself, "But it's red wine, it's good for me," but I know that is rationalization. I am not willing to give up wine for the rest of my life (horrors!) but for just a little while, it needs to go. My comfort is elsewhere!

I reintroduced dairy this week and it went great! I just realized this morning though, that I had not fixed myself a latte all week! These were my morning addiction and I would have sometimes 2 or 3 throughout the day! While I was gradually adding cheese and yogurt (Greek yogurt seems more like Sour cream, doesn't it?!) I forgot all about milk! So, this morning, I have treated myself to a latte which I am enjoying as I type this.

I also joined a gym and started working out with a personal trainer this week! (More about this in my previous blog post!) We are doing all-over fitness circuit training 3x a week, and I am doing some sort of cardio --walk/jog , elliptical or bike 5x a week. I am trying to do short periods of interval training. I am in terrible shape, so my intensity compared to most people is pretty laughable, but I have been able to do well on the bike which has some cool video courses to motivate me. My muscles give out on the elliptical before my heart does but I am trying! I am looking forward to taking my measurements next week :)

Adherence: 81%
Great improvement from 68%! I did great on 3 meals, breakfast, protein at every meal, veggies, fiber (thanks to my Buddy Annette's recipe for flaxseed muffins in a minute!) , stress control and an apple or berries every day. I did moderately well on portion control, water-drinking, sleep and the "forbidden" foods, and still need lots of work on focused eating and fasting after 7. I realized it's not my job that's to blame, it's just me! I am changing the guideline to not eating three hours before bed. We'll see if that makes any sort of difference!

Weight 6/1 261.2 6/8: 250.8 6/15: 250.2 6/22 : 248.4
BMI 6/1 46.27 6/8: 44.43 6/15 44.32 6/22: 44.0

Week 4 Loss -1.8
Total Loss -12.8
Week 4 BMI Loss -0.32
Total BMI Loss -2.27

Plan for this week -
Keep my adherence >80%
Reintroduce grains to see how I respond. (can't wait to have some steel-cut oats!)
Stick to my fitness plan!
Continue stress management techniques to help me respond in a healthy manner to this new stress of being unemployed and a job search.

Upcoming Milestones
Completing week 5 & grain reintroduction
Next weight milestone -( 25 # loss )- 12.2 pounds to go!


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Member Comments About This Blog Post
    1761 days ago
    emoticon emoticon emoticon


    Thanks for sharing!! Keep up the GREAT work! emoticon
    1762 days ago
    1762 days ago
    Thanks, ETL & Christine! Yes, Christine, I am also looking at body fat, but haven't reliably measured the number since the first week. I am sort of in the process of changing how I do it. I have one of those body-fat estimating scales, but the numbers are so inconsistent I didn't want to use it. I found the calculation that the US military uses based on measurements and used that, but it showed my fat % almost 20 points higher! Never the less, I was going to use that, and only measure myself once monthly-- next week is measurement week (I can't wait! LOL) But after all that, my trainer used a hand held fat % estimator thingamajig and that gave yet a different result! I may switch to using that but I just don't know yet. So, in the meantime, I am just not reporting it :) I'll see what my trainer thinks on Monday.

    I also sentenced myself to using the elliptical every single visit. LOL I thought, "I hate that thing. It's hard. So it must be exactly what I need to do." I just try to add at least 30 seconds on to my time each time I use it! Today, I managed a whole additional minute!

    I'm glad to have you also, Christine! Hang in there!
    1762 days ago
    Hi Kate,
    Great for sharing your blog and the great steps that you have made this week! emoticon
    Loving that you are including your BMI,I bought my own fat analyzer from amazon :) My trainer does not want me focused on the scales because as I build muscle the scales are not going to be my friend! We are focusing more on the fat analyzer :)
    I tried the elliptical on my first visit to Anytime and just about died, could hardly walk! My trainer now wants me to warm up on the elliptical so I am sure I will get better!
    So glad to have you as a buddy on this journey!
    Looking forward to hearing about next weeks progress!
    1762 days ago
    Happy Saturday Kate! Thanks for sharing in your blog. You sure are making many good choices. Keep up the good work and enjoy your weekend,
    1762 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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