Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total miles: 16.51 miles
Total squats: 2100
Weight: 132.6 (Monday)
Goal: 115
Workout: treadmill
distance: 3.64 miles
time: 45:00
speeds: 3.8/4.0/5.3/6.4
I had to lower my walking speed for the first 1/4 mile this morning because my right hip flexor hurt so much I couldn't keep up at 4 mph. I believe it is a result of all of the squats:) After running the first 3/4 mile, though, it stretched out and walking wasn't painful anymore and I could definitely keep up at 4.0. Running itself, though, was kind of rough. I had a hard time running even 1/2 mile straight. I think I have the mental block going again. I may have to go back to 1/2 mile running stretches instead of 3/4 mile. Seems like any time I take a significant break from running (a couple of days) I get set back a bit that way.
I did 100 squats after running. I still have 100 more to do today and I will take care of those tonight.
So I get 5 points for running. Enough to drink a beer or an irish cream with LOST tonight:) Mmm.
Thursday, January 31, 2008
Wednesday, January 30, 2008
W4D24
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total miles: 13.87 miles
Total squats: 2000
Weight: 132.6 (Monday)
Goal: 115
Workout: Back/Biceps/Body Weight - pull
Lat pull down: 3x12 @ #5
Reverse Cybex Row: 3x12 @ #5
Lying DB Hammer Curls: 3x10 @ 14lbs
21's: 3 sets @ 16lbs
Push ups - feet elevated: 12, 10, 8
Tricep Dips: 3x10
Squats: 200
38:00 = 2AP
Workout was good this morning. I don't feel it to the extent that I did while doing BFFM, but it is still a good workout - especially when I add sets of 20 squats in between every set. The squats turn it into a mild cardio workout, too - Added value!
My legs are hating me for all of these squats. By the end of the night last night, I didn't really want to walk. I wasn't in pain - DOMS - but my legs were very tired. Then I got up and did 200 more this morning. I think I will be happy to have a squat break until tomorrow evening. I'm excited to see a total of 2000 now, though. I'm definitely going to catch up by Monday - then I'll only be obligated to do 100/day and any extra are bonus.
Eating has been good this week. I struggle with eating on time and I've skipped my meal #4 most days and add the points into M5 (dinner). Not sure if thats going to work well. I find that naturally I eat breakfast and then wait until after Nora gets on the bus to have my next meal - around 12:30/1:00. M2 is scheduled for 11:00/11:30. By eating it later it pushes every other meal later and by the time I get to M4's time, I might as well skip it and wait an hour and have the points for dinner. It is the natural way I function, however, I'm wondering about the idea of eating every 2-3 hours and the increase in metabolism - does it really make a big difference?
Ending Date: March 30, 2008
Total miles: 13.87 miles
Total squats: 2000
Weight: 132.6 (Monday)
Goal: 115
Workout: Back/Biceps/Body Weight - pull
Lat pull down: 3x12 @ #5
Reverse Cybex Row: 3x12 @ #5
Lying DB Hammer Curls: 3x10 @ 14lbs
21's: 3 sets @ 16lbs
Push ups - feet elevated: 12, 10, 8
Tricep Dips: 3x10
Squats: 200
38:00 = 2AP
Workout was good this morning. I don't feel it to the extent that I did while doing BFFM, but it is still a good workout - especially when I add sets of 20 squats in between every set. The squats turn it into a mild cardio workout, too - Added value!
My legs are hating me for all of these squats. By the end of the night last night, I didn't really want to walk. I wasn't in pain - DOMS - but my legs were very tired. Then I got up and did 200 more this morning. I think I will be happy to have a squat break until tomorrow evening. I'm excited to see a total of 2000 now, though. I'm definitely going to catch up by Monday - then I'll only be obligated to do 100/day and any extra are bonus.
Eating has been good this week. I struggle with eating on time and I've skipped my meal #4 most days and add the points into M5 (dinner). Not sure if thats going to work well. I find that naturally I eat breakfast and then wait until after Nora gets on the bus to have my next meal - around 12:30/1:00. M2 is scheduled for 11:00/11:30. By eating it later it pushes every other meal later and by the time I get to M4's time, I might as well skip it and wait an hour and have the points for dinner. It is the natural way I function, however, I'm wondering about the idea of eating every 2-3 hours and the increase in metabolism - does it really make a big difference?
Tuesday, January 29, 2008
W4D23
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total miles: 13.87 miles
Total squats: 1600
Weight: 132.6 (Monday)
Goal: 115
Workout: Treadmill
Distance: 3.646
Time: 45:00
Speeds: 4.0/5.3/6.4
Running kind of sucked today. Not sure why - perhaps because I did 300 squats yesterday and my legs are feeling it today. I still need to do my 200 squats for today - I will work on that later.
I'm so glad that I worked out yesterday - I finally got a good, hard night of sleep. I slept decently at Kim's, but not long enough. I kept waking up on my own at 7/7:30 - after going to bed at 1am, I should have been sleeping a lot later than that. Yesterday morning, even though I had decided to skip working out in the morning I still woke up earlier than I wanted to and did not sleep well through the night. It is amazing to me how quickly I notice a difference in my sleep when I stop working out. Last night I slept hard and felt good this morning. I told Kim that I would continue working out for the rest of my life if only to get a good night of sleep every night.
I drank quite a bit of water yesterday - probably not quite enough to fully rehydrate myself, but it was close. I'm going to work on it today, too. I just hate going to the bathroom so much.
Ending Date: March 30, 2008
Total miles: 13.87 miles
Total squats: 1600
Weight: 132.6 (Monday)
Goal: 115
Workout: Treadmill
Distance: 3.646
Time: 45:00
Speeds: 4.0/5.3/6.4
Running kind of sucked today. Not sure why - perhaps because I did 300 squats yesterday and my legs are feeling it today. I still need to do my 200 squats for today - I will work on that later.
I'm so glad that I worked out yesterday - I finally got a good, hard night of sleep. I slept decently at Kim's, but not long enough. I kept waking up on my own at 7/7:30 - after going to bed at 1am, I should have been sleeping a lot later than that. Yesterday morning, even though I had decided to skip working out in the morning I still woke up earlier than I wanted to and did not sleep well through the night. It is amazing to me how quickly I notice a difference in my sleep when I stop working out. Last night I slept hard and felt good this morning. I told Kim that I would continue working out for the rest of my life if only to get a good night of sleep every night.
I drank quite a bit of water yesterday - probably not quite enough to fully rehydrate myself, but it was close. I'm going to work on it today, too. I just hate going to the bathroom so much.
Monday, January 28, 2008
W4D22
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total miles: 10.23 miles
Total squats: 1600
Weight: 132.6
Goal: 115
Chest Press: 3x15 @ #4
Butterfly: 3x15@ #3
Military Press: 3x8 @ #1
Reverse Fly: 3x10 @ #2
Press Down: 3x12 @ #3
Kickback on low pulley: 3x6 @ #1 - nearly impossible to even move - need new exercise
I opted to sleep in this morning since I went to bed pretty late last night (too busy finishing my new scarf). I worked out this afternoon instead. Have to say that I'm not eager to give up any of my alone time in the afternoon, but it was nice to sleep in this morning. I have to use this option more often if I'm extra tired.
I asked Dave if he would switch running days with me. This way I have more activity points to burn on Saturday nights and on the nights that we usually eat a little heavier meals. I think this will work out good.
I weighed myself this morning and was pleasantly surprised at the weight given how poorly I ate while in Memphis. I also recognize that I had not had more than 1 glass of water each day that I was there - if that - including yesterday while I was home, so there may be some water retention going on. I'm not going to stress about it. If there was water retention then it will show up as a larger loss next week when I weigh in.
I need to get serious about drinking water over the weekend. I don't know what my problem is!
I also want to get serious about choosing healthy foods all the time not just when I'm dieting. I don't want to feel like I deserve to splurge on the worst item on the menu just because I'm out of my routine, at a friend's house, special ocassion, etc. I want to choose healthy all the time.
I did 100 squats the first night I was at Kim's house and thought about it each day that I was there, but just never felt like it. I did 300 this afternoon during my workout. I realized this morning that I should be at a minimum of 2200 today to be on target with my goal of doing 100/day. So I'm going to work hard to make that up this week and be at 2800 when I wake up on Monday morning. That means I have to do 1200 between now & Sunday night - thats only 200/day. I can do it!
Tuesday, January 22, 2008
W3D16
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total miles: 10.23 miles
Total squats: 1200
Weight: 131.6
Goal: 115
Workout: Chest/Shoulders/Triceps - Push
Time: 48:00
Chest Press: 3x15 @ #4
Butterfly: 3x15 @ #3
Military Press: 3x8 @ #1
Reverse Fly: 3x15 @ #1
Press Down: 2x15 @ #2
BB Press: 3x15 @ 25lbs
I did 360 squats during my workout - 20 between each set.
Weighed myself this morning. Still at 131.6. Kind of discouraged by that. I stuck to my points last week and didn't go crazy over the weekend. And this week doesn't promise to be spectacular in terms of staying on plan (going to Kim's for 3 days).
Ending Date: March 30, 2008
Total miles: 10.23 miles
Total squats: 1200
Weight: 131.6
Goal: 115
Workout: Chest/Shoulders/Triceps - Push
Time: 48:00
Chest Press: 3x15 @ #4
Butterfly: 3x15 @ #3
Military Press: 3x8 @ #1
Reverse Fly: 3x15 @ #1
Press Down: 2x15 @ #2
BB Press: 3x15 @ 25lbs
I did 360 squats during my workout - 20 between each set.
Weighed myself this morning. Still at 131.6. Kind of discouraged by that. I stuck to my points last week and didn't go crazy over the weekend. And this week doesn't promise to be spectacular in terms of staying on plan (going to Kim's for 3 days).
Monday, January 21, 2008
W3D15
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total Miles: 10.23 miles
Total Squats: 840
Workout: Treadmill
Distance: 3.63 miles
Time: 45:00
Speeds: 4.0/5.3/5.2/5.4/6.2
Activity Points: 5
I decreased my speed and increased my running time/distance. Today looked like this:
Walk 1/4 mile
Run 1/2 mile (5.3)
Walk 1/4 mile
Run 3/4 mile (5.2)
Walk 1/4 mile
Run 3/4 mile (5.3)
Walk 1/4 mile
Run 1/2 mile (5.3 1st lap, 6.2 2nd lap)
Walk .13 miles
Running felt good this morning and I feel great now, too. After running that second 3/4 mile stretch, I remembered how it felt automatic after the first mile was done. I'm going to continue to increase my distance. I have to remember to not get over aggressive and try to increase my distance and my speed. I need to keep a low speed and work on increasing endurance first. I have the endurance its just a matter of getting the mental part done.
I forgot to do squats yesterday so I need to do 200 today. I'm going to do 260 to get my number even:)
I don't think I had a single glass of water over the weekend. Stupid. I don't know why I do that. So I'm going to weigh myself tomorrow after I've gotten a good day of water drinking in. Today my goal is a gallon.
Tonight we are going to a welcome back party for Bling Bling. I'm glad that I have the 5 extra points so I can have a beer or two. I'm going to eat at home so I don't have the problem of eating what they have there - likely to be horrible (tacos, I think). I'd rather use the points for beer:)
Ending Date: March 30, 2008
Total Miles: 10.23 miles
Total Squats: 840
Workout: Treadmill
Distance: 3.63 miles
Time: 45:00
Speeds: 4.0/5.3/5.2/5.4/6.2
Activity Points: 5
I decreased my speed and increased my running time/distance. Today looked like this:
Walk 1/4 mile
Run 1/2 mile (5.3)
Walk 1/4 mile
Run 3/4 mile (5.2)
Walk 1/4 mile
Run 3/4 mile (5.3)
Walk 1/4 mile
Run 1/2 mile (5.3 1st lap, 6.2 2nd lap)
Walk .13 miles
Running felt good this morning and I feel great now, too. After running that second 3/4 mile stretch, I remembered how it felt automatic after the first mile was done. I'm going to continue to increase my distance. I have to remember to not get over aggressive and try to increase my distance and my speed. I need to keep a low speed and work on increasing endurance first. I have the endurance its just a matter of getting the mental part done.
I forgot to do squats yesterday so I need to do 200 today. I'm going to do 260 to get my number even:)
I don't think I had a single glass of water over the weekend. Stupid. I don't know why I do that. So I'm going to weigh myself tomorrow after I've gotten a good day of water drinking in. Today my goal is a gallon.
Tonight we are going to a welcome back party for Bling Bling. I'm glad that I have the 5 extra points so I can have a beer or two. I'm going to eat at home so I don't have the problem of eating what they have there - likely to be horrible (tacos, I think). I'd rather use the points for beer:)
Saturday, January 19, 2008
W2D13
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total Miles: 6.6
Total Squats: 840
Workout: Legs
Squats: 3x15 @ #5
Hamstring Curls: 15, 12, 13 @ 35lbs
Glutes: 3x15 @ #1
Abductor: 3x12 @ #1
Adductor: 3x12 @ #1
Calves: 3x12 @ #5
I really should find something different to do for glutes, abductors and adductors. I can't do more than #1 and it is so awkward and difficult to do on that machine. Obviously they need work, but I'm not sure that leg lifts are going to accomplish it. Actually, glutes are fine - I could increase the weight on that. Hopefully as my inner and outer thighs get stronger it will feel less awkward.
Squats were good - I could increase weight there, too. The thing I'm bummed about, though, is that the range of motion for the squat press is so low because of my height. I don't get a full squat - not sure how to explain that. I do with calves, though, because I'm starting a whole lot higher on the neutral point.
Ending Date: March 30, 2008
Total Miles: 6.6
Total Squats: 840
Workout: Legs
Squats: 3x15 @ #5
Hamstring Curls: 15, 12, 13 @ 35lbs
Glutes: 3x15 @ #1
Abductor: 3x12 @ #1
Adductor: 3x12 @ #1
Calves: 3x12 @ #5
I really should find something different to do for glutes, abductors and adductors. I can't do more than #1 and it is so awkward and difficult to do on that machine. Obviously they need work, but I'm not sure that leg lifts are going to accomplish it. Actually, glutes are fine - I could increase the weight on that. Hopefully as my inner and outer thighs get stronger it will feel less awkward.
Squats were good - I could increase weight there, too. The thing I'm bummed about, though, is that the range of motion for the squat press is so low because of my height. I don't get a full squat - not sure how to explain that. I do with calves, though, because I'm starting a whole lot higher on the neutral point.
Friday, January 18, 2008
W2D12
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total Miles: 6.6
Total Squats: 740
Workout: treadmill
distance: 3.6 miles
time: 45:00
Speeds: 4.0/5.4/6.3 (last 1/4 mile)
Activity points: 5
I got up on time and ran this morning. It feels so good afterward, but it really kind of sucks during:) I don't know why I'm such a crappy runner. I don't know if I push myself too hard too quickly and thats why I just struggle to run any kind of long distance or length of time. I pushed myself up to 5.4 today. I don't know why - I just wanted to see if I could, I guess. So instead of increasing my running period, I increased my pace. I'm not sure that is the wisest way to go. I guess I have to decide if I ever want to run longer than 1/2 mile at a time. Sometimes I yearn to be a runner and to run 5 miles at a stretch and sometimes I wonder why I would ever want to do something like that - it sounds like no fun at all.
Ending Date: March 30, 2008
Total Miles: 6.6
Total Squats: 740
Workout: treadmill
distance: 3.6 miles
time: 45:00
Speeds: 4.0/5.4/6.3 (last 1/4 mile)
Activity points: 5
I got up on time and ran this morning. It feels so good afterward, but it really kind of sucks during:) I don't know why I'm such a crappy runner. I don't know if I push myself too hard too quickly and thats why I just struggle to run any kind of long distance or length of time. I pushed myself up to 5.4 today. I don't know why - I just wanted to see if I could, I guess. So instead of increasing my running period, I increased my pace. I'm not sure that is the wisest way to go. I guess I have to decide if I ever want to run longer than 1/2 mile at a time. Sometimes I yearn to be a runner and to run 5 miles at a stretch and sometimes I wonder why I would ever want to do something like that - it sounds like no fun at all.
Thursday, January 17, 2008
W2D11
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total Miles: 3.0
Total Squats: 640
Workout: Back/Biceps/Body Weight
Did my squats last night before bed. Did 100 more this morning between exercises, then 100 more intense pulse squats in the shower. I should be catching up, hopefully. If I remember, I'll do another 100 before bed tonight. Dave thinks I'm obsessed with squats. Truthfully, I'm not, but I know that they are going to do wonders for toning.
I may have to rearrange my dinner menus according to the days that I run and the days that I lift. Yesterday I earned 4 activity points from running. If I run the full 45 minutes I'll earn 5 points. Dinner on the menu last night was TJ's tomato soup - 2 points per cup. Add 1/2 c. cottage cheese and I'm still only at a 4 point dinner. My running day dinners need to be bigger. I also felt hungrier throughout the day yesterday, likely because of the work I did that morning.
Today, I lifted for 30 minutes and earned only 1 activity point. But dinner tonight is supposed to be chicken sausage - a 5 point dinner. Not too bad, but I do need to reevaluate the schedule - it would simply make more sense to have the lower point dinners on the easier workout days.
I'm feeling better now that I'm back at things - eating & working out. Its good for me to be disciplined this way. My body feels better, my confidence is better and I'm enjoying it. I'm still tired at night, but I believe it has more to do with waking up at 5:30 every morning and not the intensity of the workouts. My body is not physically tired like it was in the fall. There is just no way I could have kept up that schedule and intensity.
Workout:
Back -
1) Lat Pull Down - 3x15 @ #4
2) Reverse Cybex row - 3x15 @ #4
Biceps -
1) Lying DB Hammer Curl - 12, 9, 8 @ 14lbs
2) 21's - 3 sets @ 16lbs
Body Weight -
Push ups with feet elevated - 12, 10, 10
Tricep Dips - 12, 10, 10
Squats - 100
Ending Date: March 30, 2008
Total Miles: 3.0
Total Squats: 640
Workout: Back/Biceps/Body Weight
Did my squats last night before bed. Did 100 more this morning between exercises, then 100 more intense pulse squats in the shower. I should be catching up, hopefully. If I remember, I'll do another 100 before bed tonight. Dave thinks I'm obsessed with squats. Truthfully, I'm not, but I know that they are going to do wonders for toning.
I may have to rearrange my dinner menus according to the days that I run and the days that I lift. Yesterday I earned 4 activity points from running. If I run the full 45 minutes I'll earn 5 points. Dinner on the menu last night was TJ's tomato soup - 2 points per cup. Add 1/2 c. cottage cheese and I'm still only at a 4 point dinner. My running day dinners need to be bigger. I also felt hungrier throughout the day yesterday, likely because of the work I did that morning.
Today, I lifted for 30 minutes and earned only 1 activity point. But dinner tonight is supposed to be chicken sausage - a 5 point dinner. Not too bad, but I do need to reevaluate the schedule - it would simply make more sense to have the lower point dinners on the easier workout days.
I'm feeling better now that I'm back at things - eating & working out. Its good for me to be disciplined this way. My body feels better, my confidence is better and I'm enjoying it. I'm still tired at night, but I believe it has more to do with waking up at 5:30 every morning and not the intensity of the workouts. My body is not physically tired like it was in the fall. There is just no way I could have kept up that schedule and intensity.
Workout:
Back -
1) Lat Pull Down - 3x15 @ #4
2) Reverse Cybex row - 3x15 @ #4
Biceps -
1) Lying DB Hammer Curl - 12, 9, 8 @ 14lbs
2) 21's - 3 sets @ 16lbs
Body Weight -
Push ups with feet elevated - 12, 10, 10
Tricep Dips - 12, 10, 10
Squats - 100
Wednesday, January 16, 2008
WW W2D10
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total Miles: 3.0
Total Squats: 340
Workout: Treadmill
Distance: 3.0 miles
Time: 38:00
Speeds: 3.9 / 5.3
Activity points: 4
I got up just a few minutes late so I didn't get the full 3.5 miles in. I didn't hear the alarm on time or Dave didn't set it early enough - not sure. I fell asleep pretty early last night so I have no clue.
Running was kind of tough this morning. I can tell I haven't done it in a while - my lungs burned a little bit, but I'm sure thats more from recent illness than anything else. My body felt good, though. Its so nice to not have those ankle/calf injuries anymore. Overtraining really does no good. I feel good right now - I love how I feel after I run.
Started a new book on CD - The Good Guy by Dean Koontz (I think). I think it is going to definitely keep my attention (unlike pride and prejudice).
Still need to do my squats for today. Have been doing good with water and with points. Have not done the 5 minutes of breathing - I need to find a time to do that.
Ending Date: March 30, 2008
Total Miles: 3.0
Total Squats: 340
Workout: Treadmill
Distance: 3.0 miles
Time: 38:00
Speeds: 3.9 / 5.3
Activity points: 4
I got up just a few minutes late so I didn't get the full 3.5 miles in. I didn't hear the alarm on time or Dave didn't set it early enough - not sure. I fell asleep pretty early last night so I have no clue.
Running was kind of tough this morning. I can tell I haven't done it in a while - my lungs burned a little bit, but I'm sure thats more from recent illness than anything else. My body felt good, though. Its so nice to not have those ankle/calf injuries anymore. Overtraining really does no good. I feel good right now - I love how I feel after I run.
Started a new book on CD - The Good Guy by Dean Koontz (I think). I think it is going to definitely keep my attention (unlike pride and prejudice).
Still need to do my squats for today. Have been doing good with water and with points. Have not done the 5 minutes of breathing - I need to find a time to do that.
Tuesday, January 15, 2008
WW W2D15
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Total Miles: 0
Total Squats: 340
Workout: Chest/Shoulders/Triceps - 40:00 = 2 activity points
Workout was good this morning. I have to come down on weight a bit on a couple of the exercises since I'm focusing less on building muscle. It was good though. I love to lift weights.
I did my squats last night before bed because I had forgotten about them. I did today's squats in between each muscle exercise. This is a good goal to pursue - they're not difficult, but doing a ton of them is definitely going to tone things up down there.
Tomorrow I will run. I WILL RUN:)
Ending Date: March 30, 2008
Total Miles: 0
Total Squats: 340
Workout: Chest/Shoulders/Triceps - 40:00 = 2 activity points
Workout was good this morning. I have to come down on weight a bit on a couple of the exercises since I'm focusing less on building muscle. It was good though. I love to lift weights.
I did my squats last night before bed because I had forgotten about them. I did today's squats in between each muscle exercise. This is a good goal to pursue - they're not difficult, but doing a ton of them is definitely going to tone things up down there.
Tomorrow I will run. I WILL RUN:)
Monday, January 14, 2008
Weight Watchers 12 week plan
Before I got sick I sat down and designed my plan for the next 12 weeks. Here it is...
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Starting weight: 133.2
Goal Weight: 115
To lose: 18.2 lbs
12 week goals:
* Run 10 1/2 miles per week = 126 miles in 12 weeks
* 100 squats per day (prisoner squats) - 6 days per week = 7200 squats in 12 weeks - Yikes!
* Lift weights 3 days per week - not to failure, but 3x15, tough but not impossible
* 64 oz of water each day (bare minimum)
* Conscious breathing 5 minutes per day
* devotions every morning
* new vitamin regimen - 2 x per day
* 21 points + activity points each day
Goals to write daily:
* I weigh 115lbs
* I compare myself to myself
* I do 100 squats per day
* I run 10 1/2 miles each week
* I am loved
* God made me beautiful
In order to accomplish a lot of this I will be getting up at 5:15am M-S. Workout until 6:30, devotions at 6:30, breathing at 6:55, shower by 7:30. I truly, truly enjoy this time in the morning - the girls are sleeping, it is quiet and I can concentrate fully on my devotions and time with God. While I was sick I continued with devotions most days, but missed out on the conscious breathing. I'm looking forward to these 12 weeks!
Daily menu:
8:15am - 1/2c. oatmeal (dry), 8 oz skim milk - 4 points
11:15am - 3/4c. Grape Nut Flakes, 3/4c. Skim Milk - 3.5 points
1:30pm - Sandwich - 3 points, big bowl of frozen veggies (broccoli, cauliflower, carrots) - 0points
4:30pm - 1/2c. LF cottage cheese, 2 T. salsa, 1 apple or small bran muffin - 3 points
6:30 - dinner - 5-8 points
8:30 - WW dessert - 3 points
Beginning Date: January 7, 2008
Ending Date: March 30, 2008
Starting weight: 133.2
Goal Weight: 115
To lose: 18.2 lbs
12 week goals:
* Run 10 1/2 miles per week = 126 miles in 12 weeks
* 100 squats per day (prisoner squats) - 6 days per week = 7200 squats in 12 weeks - Yikes!
* Lift weights 3 days per week - not to failure, but 3x15, tough but not impossible
* 64 oz of water each day (bare minimum)
* Conscious breathing 5 minutes per day
* devotions every morning
* new vitamin regimen - 2 x per day
* 21 points + activity points each day
Goals to write daily:
* I weigh 115lbs
* I compare myself to myself
* I do 100 squats per day
* I run 10 1/2 miles each week
* I am loved
* God made me beautiful
In order to accomplish a lot of this I will be getting up at 5:15am M-S. Workout until 6:30, devotions at 6:30, breathing at 6:55, shower by 7:30. I truly, truly enjoy this time in the morning - the girls are sleeping, it is quiet and I can concentrate fully on my devotions and time with God. While I was sick I continued with devotions most days, but missed out on the conscious breathing. I'm looking forward to these 12 weeks!
Daily menu:
8:15am - 1/2c. oatmeal (dry), 8 oz skim milk - 4 points
11:15am - 3/4c. Grape Nut Flakes, 3/4c. Skim Milk - 3.5 points
1:30pm - Sandwich - 3 points, big bowl of frozen veggies (broccoli, cauliflower, carrots) - 0points
4:30pm - 1/2c. LF cottage cheese, 2 T. salsa, 1 apple or small bran muffin - 3 points
6:30 - dinner - 5-8 points
8:30 - WW dessert - 3 points
WW W2D8
Whew - I'm back. Holy crap did last week suck! I had woken up with a sore throat the Friday morning that we left for St. Louis and it just got worse and worse and worse. On Wednesday I thought I was going to die when I woke up - my head hurt so badly and the pressure in my head and face was horrible. Surprisingly it was even worse on Thursday and Friday. I started antibiotics for a sinus infection on Wednesday night and finally felt better yesterday. Today I was fine when I woke up.
So needless to say, I think I worked out on Tuesday last week and that was it. I did not want to breathe heavily with that sore throat and I figured rest was more important at that point.
But I stuck with Weight Watchers last week and kept myself to the 21 point per day limit. I freed myself up a bit on Friday night when I went to Bunco, but I don't think I over did it (hard to say as there were no points attached the the things I ate:) I had not eaten dinner before I went, so I had some give, there. I also did not count points on Saturday or Sunday, however, I watched it all day both days and ate low-key stuff/low point stuff and not much of it so I could indulge on Saturday night and Sunday night. Saturday night we had beer and mexican with Doug, Jenny & David. Sunday night, Dave and I had frozen pizza, beer & ice cream. Yum. So I actually don't think I exceeded my 35 flex points in addition to my 21 daily points.
Weighed in this morning and I'm at 131.6 - that is down 1.6lbs! Really happy about that. I have spent the last 8 months trying to retrain my mind that the scale doesn't count, but in reality when one is not willing to work as hard as I was the scale is the true measure I believe. I may not end these 12 weeks with a rock hard body and tight, defined muscles, but I will be in smaller clothes and will feel better about myself.
Got up to workout this morning. I had intended to run, but I glanced at the baker's rack and saw the workout DVDs that I borrowed from the library and figured today would be a good day to try them out as I ease back into things from being sick. Lets just say that it was barely a workout. I would say low intensity, however, they were each long enough that I earned 1 point from each.
Workout: Crunch Cardio Dance - 35 minutes
MTV Pilates Mix - 20 minutes
So needless to say, I think I worked out on Tuesday last week and that was it. I did not want to breathe heavily with that sore throat and I figured rest was more important at that point.
But I stuck with Weight Watchers last week and kept myself to the 21 point per day limit. I freed myself up a bit on Friday night when I went to Bunco, but I don't think I over did it (hard to say as there were no points attached the the things I ate:) I had not eaten dinner before I went, so I had some give, there. I also did not count points on Saturday or Sunday, however, I watched it all day both days and ate low-key stuff/low point stuff and not much of it so I could indulge on Saturday night and Sunday night. Saturday night we had beer and mexican with Doug, Jenny & David. Sunday night, Dave and I had frozen pizza, beer & ice cream. Yum. So I actually don't think I exceeded my 35 flex points in addition to my 21 daily points.
Weighed in this morning and I'm at 131.6 - that is down 1.6lbs! Really happy about that. I have spent the last 8 months trying to retrain my mind that the scale doesn't count, but in reality when one is not willing to work as hard as I was the scale is the true measure I believe. I may not end these 12 weeks with a rock hard body and tight, defined muscles, but I will be in smaller clothes and will feel better about myself.
Got up to workout this morning. I had intended to run, but I glanced at the baker's rack and saw the workout DVDs that I borrowed from the library and figured today would be a good day to try them out as I ease back into things from being sick. Lets just say that it was barely a workout. I would say low intensity, however, they were each long enough that I earned 1 point from each.
Workout: Crunch Cardio Dance - 35 minutes
MTV Pilates Mix - 20 minutes
Monday, January 7, 2008
January 7, 2008
Today it begins. I just joined weight watchers and see that I am allowed 21 points per day + my activity points.
I did not work out this morning. After an exhausting weekend in St. Louis - I do NOT sleep well with the girls in the same room and in a hotel room - and I'm sick - again. I have a terrible sore throat. So much so that I couldn't sleep last night. This sucks. So I slept in this morning and I will see how I feel tonight before I decide what I'm going to do tomorrow morning.
I did not have a chance to put together my plans for the next 12-15 weeks. I will try to do that today and post it later. I have a menu put together, but I need to figure out workouts - I saw that weight lifting = only 1 activity point, while jogging for 45 minutes = 5. So this changes things and will change my menu a bit. I want to have a clear grasp on what I'm doing so I have plans and am not just trying to throw things together.
Will get back here later this afternoon.
I did not work out this morning. After an exhausting weekend in St. Louis - I do NOT sleep well with the girls in the same room and in a hotel room - and I'm sick - again. I have a terrible sore throat. So much so that I couldn't sleep last night. This sucks. So I slept in this morning and I will see how I feel tonight before I decide what I'm going to do tomorrow morning.
I did not have a chance to put together my plans for the next 12-15 weeks. I will try to do that today and post it later. I have a menu put together, but I need to figure out workouts - I saw that weight lifting = only 1 activity point, while jogging for 45 minutes = 5. So this changes things and will change my menu a bit. I want to have a clear grasp on what I'm doing so I have plans and am not just trying to throw things together.
Will get back here later this afternoon.
Friday, January 4, 2008
January 4, 2008
No workout for me this morning. I actually woke up before 5 with a sore throat. I got up at 5:30 with every intention of running, but I couldn't clear the sore throat (I thought it could possibly be sinus drainage). I feel totally fine, just this dumb sore throat. I figured that running with the quickened breathing and the increased swallowing would be rather painful. I could have gone down and walked or rode the bike - I probably should have - but I just didn't want to swallow water or anything.
This weekend I'm going to join weight watchers and put together my plan for the next 12 weeks. I weighed myself this morning and it wasn't as bad as I anticipated. My thighs are definitely bigger - I can tell in the way my pants fit. Ugh. As of right now, I think I want to lose 23 - 25 lbs which puts me at 12-15 weeks. I can do this. Then perhaps I will revisit BFFM and try to start gaining some definition. I don't want to get ahead of myself, though.
One last weekend...
This weekend I'm going to join weight watchers and put together my plan for the next 12 weeks. I weighed myself this morning and it wasn't as bad as I anticipated. My thighs are definitely bigger - I can tell in the way my pants fit. Ugh. As of right now, I think I want to lose 23 - 25 lbs which puts me at 12-15 weeks. I can do this. Then perhaps I will revisit BFFM and try to start gaining some definition. I don't want to get ahead of myself, though.
One last weekend...
Thursday, January 3, 2008
January 3, 2008
Workout: Back/Biceps
Lat pull down: 3x12 @ #8
Cybex row: 3x12 @ #5
Lying DB curls: 12, 11, 10 @ 14lbs
21's: 3 sets @ 18lbs
The workout took only 20-25 minutes - too short. I need to actually do abs or add an exercise to each muscle for this day. I will figure that out on Sunday or Monday when I come up with my workout plan.
One thing that I need to decide is if I'm going to continue to lift heavy to failure or if I want to switch it up to lifting lower weights with higher reps. I'm not sure what I think on that. I've been lifting to failure for so long that it really is kind of all I know and I'm not sure what kind of benefit I would receive from lower weight/higher reps. Would I be building musle or just maintaining? Given the fact that I want to lose weight, I should probably concentrate less on building muscle and more on maintaining what I have while trying to lose fat. Hmmm - that is the most thought I've put into that topic so far:)
I've continued to read the Feel Good Naked book. One of the recent chapters I read talks about eating slowly and savoring every bite. Putting your fork down between every bite, allowing your meals to linger for 30 minutes or so rather than shoveling your food in quickly. Not eating mindlessly - especially in front of the tv. I don't eat in front of the tv very often, however, I often read while I'm reading and that means that I'm not paying attention at all to the flavors and textures of the food I'm eating. I wish I had a better palate so I could really distinctly pick flavors out. I have been trying to pay a little more attention to that aspect of eating in the last couple of days and realize that I don't generally eat anything that has a complex mix of flavors or anything that I can really savor. I've also been paying attention to how and why I eat (lately as I've been undisciplined for the last couple of weeks). There really is no why - I eat because its there, I guess. I made the mistake of making cookies over the weekend and most of my daily diet has been shortbread and gingerbread this week. And to be honest, the cookies are not even to die for -they're just there. I think that is sad - for me. I want to enjoy my food and make the free stuff worth it - why eat a store bought chocolate chip cookie? They taste like garbage. No more for me. I'm going to really try to focus on this. While I simply cannot make delicious, flavorful meals 3 times every day, I can focus on what I am eating at the time, pay attention to flavors and textures, eat slowly and enjoy it rather than get it down quickly. And if we go out for dinner I can order something off of the menu that is going to provide a variety of flavors to savor and enjoy what I cannot make at home.
Lat pull down: 3x12 @ #8
Cybex row: 3x12 @ #5
Lying DB curls: 12, 11, 10 @ 14lbs
21's: 3 sets @ 18lbs
The workout took only 20-25 minutes - too short. I need to actually do abs or add an exercise to each muscle for this day. I will figure that out on Sunday or Monday when I come up with my workout plan.
One thing that I need to decide is if I'm going to continue to lift heavy to failure or if I want to switch it up to lifting lower weights with higher reps. I'm not sure what I think on that. I've been lifting to failure for so long that it really is kind of all I know and I'm not sure what kind of benefit I would receive from lower weight/higher reps. Would I be building musle or just maintaining? Given the fact that I want to lose weight, I should probably concentrate less on building muscle and more on maintaining what I have while trying to lose fat. Hmmm - that is the most thought I've put into that topic so far:)
I've continued to read the Feel Good Naked book. One of the recent chapters I read talks about eating slowly and savoring every bite. Putting your fork down between every bite, allowing your meals to linger for 30 minutes or so rather than shoveling your food in quickly. Not eating mindlessly - especially in front of the tv. I don't eat in front of the tv very often, however, I often read while I'm reading and that means that I'm not paying attention at all to the flavors and textures of the food I'm eating. I wish I had a better palate so I could really distinctly pick flavors out. I have been trying to pay a little more attention to that aspect of eating in the last couple of days and realize that I don't generally eat anything that has a complex mix of flavors or anything that I can really savor. I've also been paying attention to how and why I eat (lately as I've been undisciplined for the last couple of weeks). There really is no why - I eat because its there, I guess. I made the mistake of making cookies over the weekend and most of my daily diet has been shortbread and gingerbread this week. And to be honest, the cookies are not even to die for -they're just there. I think that is sad - for me. I want to enjoy my food and make the free stuff worth it - why eat a store bought chocolate chip cookie? They taste like garbage. No more for me. I'm going to really try to focus on this. While I simply cannot make delicious, flavorful meals 3 times every day, I can focus on what I am eating at the time, pay attention to flavors and textures, eat slowly and enjoy it rather than get it down quickly. And if we go out for dinner I can order something off of the menu that is going to provide a variety of flavors to savor and enjoy what I cannot make at home.
Wednesday, January 2, 2008
January 2, 2008
Workout: Running
distance: 3.549
time: 45:00
speeds: 3.9/5.3/6.2(last 1/4m)
Running felt terrible today. I don't know why - physically I was good, but cardiovascularly it was tough. I took more water breaks than I like to. I need to get better at this - which is why I'm sticking with the run 1/2m/ walk 1/4m situation for a while.
I seriously can't wait until next week when I will get my eating back on track. I've definitely gained the 5 lbs back that it took me 8 months to lose:) I know some of it is water, but some of it is NOT water. I can feel a difference in my self-confidence and in my clothes. It is time to do something about it - and I will start on Monday.
My running goal for this year is to run 550 miles in 2008. I'm going to keep track at coolrunning.com. I will get there if I continue to run 3.5 miles 3x each week. Hopefully I will exceed 550 because I'm running more than 3.5 miles each session. I look forward to seeing what number will be there at the end of the year.
2008: 3.549 miles
distance: 3.549
time: 45:00
speeds: 3.9/5.3/6.2(last 1/4m)
Running felt terrible today. I don't know why - physically I was good, but cardiovascularly it was tough. I took more water breaks than I like to. I need to get better at this - which is why I'm sticking with the run 1/2m/ walk 1/4m situation for a while.
I seriously can't wait until next week when I will get my eating back on track. I've definitely gained the 5 lbs back that it took me 8 months to lose:) I know some of it is water, but some of it is NOT water. I can feel a difference in my self-confidence and in my clothes. It is time to do something about it - and I will start on Monday.
My running goal for this year is to run 550 miles in 2008. I'm going to keep track at coolrunning.com. I will get there if I continue to run 3.5 miles 3x each week. Hopefully I will exceed 550 because I'm running more than 3.5 miles each session. I look forward to seeing what number will be there at the end of the year.
2008: 3.549 miles
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