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100 Days | Phase 2 - Day 94-100 – My Exciting 100 Day Report!

Monday, August 17, 2020



EVENING REPORT
Hello friends… I know my days have been crazy with everything going on this summer and I’m sorry I missed some blogging days (and I definitely want to catch up with you all and how you are doing), but I am happy and really excited to share this report with you. I am celebrating this week!! emoticon

Well, I officially ended my Phase 2 100 Days last week… but I had just come back from the long power outage and I was exhausted. Anyway, I am back now!

For weeks throughout this second journey as well, my weight loss was a long process. I worked hard at it, constantly trying to improve my eating and exercise habits. Some days were really challenging but I never gave up.

MAJOR ACCOMPLISHMENTS

emoticon Last Friday I went back to my doctor for my check-up. I got a thrilling report!! Not only did I lose 10 lbs, but my blood pressure went SIGNICANTLY DOWN.

The doctor examined everything, checked my heart, the arteries in my neck, and general checkover – he said I was in great health and he was really pleased (and surprised) that I lost that much weight so far, AND that my blood pressure had such great improvement. He also took blood for a lab test to check my cholesterol, and I got the labs back yesterday – my cholesterol also made major improvement!! Here are the new numbers:

Weight Loss: I weigh 169 lbs now, down from my original weight of 200 lbs! A total Loss of 31 lbs. emoticon

My Blood Pressure went down from 150/89 in 2019 to 142/78 in April 2020 and NOW is at 132/70.

My 2019 Cholesterol was: Total 288 (HDL 48, LDL 197, TG 217)
My 2020 Cholesterol now: Total 232 (HDL 51, LDL 162, TG 96)
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Body Measurements: I’m still in size 16s but they are a LOT looser on me; some of them are drooping off my hips and I need to get some belts. I have yet to take all my official body measurements.

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My Fitness Progress

Sit & Reach: Previous 16.5”; Today 17” | the goal is 19”

Wall Push-ups: Previous 17; Today 40 pushups (the goal was 24)

# of Sit-ups in 60 seconds: Previous 35; today 45 | the goal is 48

Squats: Previous 3; Today 35 (the goal was 32)

Time to Walk 1 Mile: Previous 25 minutes; Today 18 minutes | the goal is 15 minutes

Stork Stand & Hold: Previous 6 seconds; Today 8 seconds | the goal is 16-22 seconds per leg

WHAT I DID

I followed my old WW program (exchange based) as best I could. Some days I did better than others. Some days I did not do so well. The important thing is that I kept going. I view weight loss and getting fit as skills… you have to practice practice practice to get better at it!

I did not use “diet” foods… I aimed to eat as clean and healthy as I could. However, I did allow myself occasional treats – a ¼ cup of ice cream instead of a bowl, 1 or 2 small cookies instead of a whole row, 1 cup of pasta instead of 3 cups. I did not want to deprive myself or avoid favorite foods – this is a lifestyle! – so I wanted to learn to eat things in moderation and balance. Also I aimed to fit as much activity into my day as I could. If I felt I ate a little extra one day, I tried to add an extra walk or extra fitness to help burn calories.

With exercise, I built up to getting an hour to 90 minutes or more of cardio every day, at least 5-6 days per week. This was mostly in the form of walking on the roads but also using walking DVDs, dancing, other cardio workouts. I did strength training 3 times per week but I found my results improved after I learned proper form for the weights and contracting my muscles during the exercise, and also worked on building the number of sets and reps. Also, I tracked and journaled everything about what I was doing.

In addition to generally eating more healthy – lean proteins like chicken, fish or lean beef, and having 2 bean or vegetarian meals per week, plus building in lots of veggies and some fruits – I limited my processed food intake, did not use added salt, aimed for lower sodium foods, and used healthy fats like avocado and olive oil in place of butter or margarines. I occasionally used plant-based butter also. I reduced my coffee consumption (nothing wrong with coffee, just a personal choice for me because I always drank too much of it), and sugar intake too. I reduced my sweet treats to small tastes 2 to 3 times per week. I experimented with drinking a variety of teas – some black and green caffeinated brands but also herbal and fruity teas.

So – I am feeling better and so happy to say my doctor’s exam and reports are backing up my results!

I still have a ways to go… I discussed the next stage of my plan with the doctor and I am aiming for my goal of 135 lbs by a year from now. I will start a new 100 days journey – Phase 3 - next week to continue this with you all. I hope you will join me.

Thank you all so much for following along with me, and for all your love and support!

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emoticon You can read the start of this 100 Days Round 2 blog series here:
www.sparkpeople.com/mypa
ge_public_journal_individu
al.asp?blog_id=6671445

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Member Comments About This Blog Post
  • SILVAS7
    Well done emoticon
    40 days ago
  • ALLYLIZZY
    Congratulations on all your hard work and fantastic results, Karen!

    So happy for you and your success. Your dedication to your goals and your ability to keep challenging yourself is inspiring.

    I’ve been doing 50 squats, 50 jump squats and 30 sit-ups along with some other exercises 4-5 days a week. Never thought to try timing them - great idea!

    I enjoyed reading your about your journey and I found parts of it relevant to my own.

    You inspire me!

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    Keep being

    emoticon !!!
    46 days ago

    Comment edited on: 9/4/2020 1:58:46 PM
  • WORKINGWOMAN31
    Wow you are doing so amazing, thanks for sharing your story with us and all your accomplishments, so proud of all the goals you have achieved and your health is getting better , god bless you
    54 days ago
  • MSROZZIE
    emoticon emoticon emoticon emoticon
    58 days ago
  • SEATTLESIMS
    Wow, those are some great numbers! that is awesome. Thanks so much for sharing your How I did it. It is helpful to see what works for others and see if there are any tools there we could consider in our own program. I need to get back to that level of cardio # mins/day/week. I've been slacking too much. Working from home and the structure of going to the gym before the office has been missing and I've not been as structured as I should be. Thank you for sharing and the inspiration!!
    60 days ago
  • DSJB9999
    emoticon fantastic to read of all your hard work towards your goals, you have done so well emoticon emoticon emoticon Donna x
    60 days ago
  • 1DAY-ATA-TIME
    CONGRATULATIONS!!!!
    60 days ago
  • BESSHAILE
    What a wonderful blog! I can feel your energy pumping through this post. What I really like about this is that you just kept plugging along in chunks of 100 days - looking at the things in your life that are improving first - before you looked at the numbers on charts - yours or your doctors.

    I hope you got in a happy dance as your cardio after your doctor report.

    You give a new meaning to "tightening your belt"

    Congratulations.
    60 days ago
  • SERENEART
    Wow, look at all those great strides and improvements that have been made. It is definitely time to celebrate!!!

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    61 days ago
  • PENNYSAVER2
    I am so happy and excited for you! emoticon

    I have a physical tomorrow morning. I hope to see improvements in my numbers also.
    62 days ago
  • TXGRANDMA
    Congratulations Karen! You are doing so well with your program! It's always great to improve our health! I cut back on my portions too and started eating differently and lost 16 lbs. I didng know how much I had lost til I saw my cardiologist yesterday. I have really dropped my BP too, I check it morning and night and it runs as low as 102/59 (tonight) to a high of 127/73 a few days ago. Cardiologist very pleased and was going to take me off BP med but I told her I take it on the rare day my systolic BP is over 120 and she liked that plan. I dont have to go back to her now for a year! I will keep working to lose more and hopefully get off BP med all together. It feels good to improve our health, huh?
    63 days ago
  • LINDA!
    Great update!!
    63 days ago
  • PACEKA1
    Congratulations Karen!!! Great job on the weight loss and the blood pressure reduction. I'm definitely with you for Phase 3. While a lot of people are talking about weight gain during this time I have actually lost a few pounds without even trying. I hope to continue. I think it may be related to all the yard work I've done this summer! I'm so happy for you with such a great success!
    63 days ago
  • REGILIEH
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    63 days ago
  • 1CRAZYDOG
    Well done! WELL done.
    63 days ago
  • MARICUZA
    I am so proud of you, Karen! Thank you for sharing your journey with us. Keep doing awesome job and inspire others to get healthy. My best wishes for you and may God continue to bless you always. emoticon emoticon emoticon emoticon emoticon emoticon
    63 days ago
  • WATERMELLEN
    Well done -- I'm so glad that your doctor praised your accomplishments, but it's feeling so much better in your own skin that matters most. And you DO!!

    Kindness. Trust. Those aren't "measurable" necessarily but it's so clear that you've really increased your kindness to yourself and your trust in yourself.
    63 days ago
  • I_WALK_WITH_JOY
    You are doing so good and so inspiring to me...
    63 days ago
  • JACKIEWALKS4FUN
    emoticon emoticon Great report Karen emoticon slowly but surely, that is how I did it. You stuck with it and were very rewarded. Happy for you too, Yay got the blood pressure and cholesterol down. Super weight loss. emoticon emoticon Go Karen. emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    63 days ago

    Comment edited on: 8/18/2020 8:26:47 AM
  • ROSALIE28
    Congratulations! What awesome news. Cheering for you and I will join you for the next 100 days! I am so happy for you!
    63 days ago
  • POLSKARENIA
    That’s such great progress! And such sensible goals...
    63 days ago
  • LORI-K
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    Congratulations on all your fabulous improvements. I am so happy for you and proud of you. Perseverance pays off and you’ve shown us the way.
    I’m looking forward to following your next 100:days. Good luck reaching your next set of goals.
    emoticon emoticon emoticon emoticon emoticon
    63 days ago
  • IMPROVINGME
    I am SO happy for you! You should really be proud of what you have accomplished. I'm so thankful that all your test results are showing that you are getting healthier, as I know you have been especially concerned about your blood pressure and cholesterol.
    Great news!
    Keep up that good work. I know you can get down to your goal weight now that you've set your mind to it.
    emoticon emoticon emoticon
    64 days ago
  • SPARKFRAN514
    emoticon Racey and I sending you a emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    Its been hot here so we are getting our early for our walks Racey had a date at the dogie spa in the morning we are sending a care package to tom tomorrow . you have inspired me to get my self to eat better getting the fitness part down since we have walked everyday since March 15 th that i have counted on a walking web site. on to the food part some some days better then others . with the hot weather we are getting our water in even get up at night emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
    64 days ago
  • PHOENIX1949
    emoticon emoticon
    64 days ago
  • WIZARDHOWL
    I am so proud of you, Karen! You've made such great strides! Thank you for posting each day and for telling us what has and hasn't worked. Keep up the great work!
    64 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.