Workout: treadmill interval run
distance: 3.0 miles
time: 34:24
speeds: 4.0/4.2/5.2/5.7/6.2/6.7
I'm feeling a lack of motivation already this week. I'm not sure what it is. I worked out yesterday, but my water intake was really low which led to sugar cravings which led to a bowl of ice cream before bed. I haven't weighed myself for over a week, but I FEEL like I've gained. I fell like my jeans are tighter. They just came out of the wash, but it really feels like they're a bit snugger. And that makes me really quite unhappy. I have not been cheating throughout the week (just yesterday) and have been making really good healthy choices. I had a free meal on Saturday night and Sunday night, but that was after my jeans already felt tighter.
So it just makes me feel crappy - like why is this so hard? Why do I have to completely obsess or I gain? Why can't I even maintain very easily? I'm not over eating - in fact, I checked and I'm probably undereating.
So I did a search for a caluclator to show my Total Daily Energy Expenditure (how many calories I should eat each day based on my size & my activity) and found a website for Global Health & Fitness. This program SEEMS amazing and I'm going to try it for 12 weeks.
I have been saying for quite a while - I wish someone would just tell me what to do and what to eat. Just tell me - I'll do it, the hard part is the planning and the tweaking and the analyzation of results and further tweaking. GHF seems to do all of that for me... I answer a questionaire, they design a workout program and a nutrition program/diet for me. I get software that will track my workouts. I basically get an online personal trainer and nutritionist - I can tell them to check in as often as I feel I need them to do so for motivation purposes. I can write in a blog on their site and they'll read it and analyze and comment on it. They'll tweak everything for me based on my results. They design the diet/nutrition aspect according to my needs - they'll plan it according to whatever program you're doing: WW, BFL, South Beach, Atkins, etc. They figure ot calories. They figure out menus. They take into account a limited budget or any other health restrictions (like I have high cholesterol). I really probably have not done justice in trying to explain it, but I'm kind of excited about it. I need someone to help me with this. Ultimately, I don't want to remain the same. I don't want to maintain and I certainly don't want to gain. I want to learn to love my body, but I also need to continue working on it in order to do so - I find that when I let go of the hard work and the discipline, my attitude about my body also starts to spiral downward.
So I'm going to try it. Dave is interested in it, too, but we're going to see how it works for me for 4 weeks before pulling the trigger for him.
Tuesday, March 18, 2008
Friday, March 14, 2008
March 14, 2008
Workout: Legs
Time: 48:??
Legs were kind of a bust this morning. I was actually a little scared before I went down there. I think last week's workout with the addition of the stool and how difficult it was put a fear in me. But I went down and did it - and then the stool broke during my lunges. Now I have to find something a little more sturdy to use, but I did finish the lunges with no weight.
I did not weigh this morning. I think I am going to weigh just once every couple of weeks. I would love to lose some weight, but I need to think about this as more than that. Something greater than that. I need to love my body and who I am and be content with it. Otherwise I easily get frustrated... Yesterday I caught myself in the mirror a couple of times and was terribly disappointed with my arms and then throughout the day I became more and more disappointed with my whole body. Its frustrating. I'm a very physically strong person. I can lift really heavy weights. I'm pretty certain my muscles are big. BUT I have a pretty thick layer of fat over top of everything. I can see it. It keeps everything from looking defined and its frustrating. How do I get rid of THAT? I don't think losing weight itself is going to do it. I just don't know what to do about it - and that is where I need to take a step back and try to get a handle on how I feel about myself and learn to love myself anyway. To be proud of my strength despite how I look.
Time: 48:??
Legs were kind of a bust this morning. I was actually a little scared before I went down there. I think last week's workout with the addition of the stool and how difficult it was put a fear in me. But I went down and did it - and then the stool broke during my lunges. Now I have to find something a little more sturdy to use, but I did finish the lunges with no weight.
I did not weigh this morning. I think I am going to weigh just once every couple of weeks. I would love to lose some weight, but I need to think about this as more than that. Something greater than that. I need to love my body and who I am and be content with it. Otherwise I easily get frustrated... Yesterday I caught myself in the mirror a couple of times and was terribly disappointed with my arms and then throughout the day I became more and more disappointed with my whole body. Its frustrating. I'm a very physically strong person. I can lift really heavy weights. I'm pretty certain my muscles are big. BUT I have a pretty thick layer of fat over top of everything. I can see it. It keeps everything from looking defined and its frustrating. How do I get rid of THAT? I don't think losing weight itself is going to do it. I just don't know what to do about it - and that is where I need to take a step back and try to get a handle on how I feel about myself and learn to love myself anyway. To be proud of my strength despite how I look.
Thursday, March 13, 2008
March 13, 2008
Workout: Treadmill - Interval run
Time: 34:10
Distance: 3.0 miles
speeds: 4.0/5.2/5.7/6.2/6.7
I tried to start out walking at 4.2mph but it was nearly impossible for my legs to keep up so I backed it down to 4.0 after a minute or so. I again made it 2 times through the intervals without a break. I think mentally I broke myself on the third time - decided in my head that it wasn't going to be possible. It is tough. Two minutes of walking is not much recovery time after jogging for 2 minutes and nearly sprinting for 2 minutes. By the end of the 4 minutes of running intervals my heart is racing at almost 200 bpm... Two minutes of walking does not allow for adequate recovery before starting in on it a third time. I have to keep working at it though and try to break through that mental barrier and make it three times straight through on Saturday. I also think I need to mix up my music a bit - I wish our ipod worked on the computer.
My sister emailed me yesterday and told me that she weighed less than me. She's a little taller than me and I know I work harder than she does. I was a bit frustrated at the time - not with her, I'm very happy for her - but with me. Why has this been so hard for me? Why am I working so incredibly hard and eating so well and not losing these last 10-15 pounds? What is the deal? Then I had to remind myself that its not about losing weight and about what the scale says. Its about eating healthy and living healthy and that is what I'm finally doing. I don't feel deprived. I don't feel hungry. I don't feel incredibly, physically exhausted by the end of the night, but I'm working hard and am healthy. If I don't weigh less, then so be it. I do think, though, that if I were going to a nutritionist I could get more of a handle on this and feel like I wasn't so crazy sometimes. I mean really, I'm working super hard, right? I'm eating healthy, right? I'm not over eating. Maybe I'm still undereating, not sure. So why am I stuck at 10 pounds overweight?
Then again, I haven't given this enough time. I've only been eating really healthy like this and not focusing on losing for less than two weeks. I was thinking this morning that maybe it would be best if I only weighed myself once a month. Maybe by living this way the losses won't be significant week to week, but on a monthly basis it will be. I really wish we could afford for me to go to a nutritionist - I think I just want someone to say, "Here it is. THIS is what you need to do and how you need to live. Do it and you will lower your cholesterol, you will gradually get to your desired weight and you will be healthy." Right now I'm still just winging it and trying to BE healthy, but I never know if I AM.
Time: 34:10
Distance: 3.0 miles
speeds: 4.0/5.2/5.7/6.2/6.7
I tried to start out walking at 4.2mph but it was nearly impossible for my legs to keep up so I backed it down to 4.0 after a minute or so. I again made it 2 times through the intervals without a break. I think mentally I broke myself on the third time - decided in my head that it wasn't going to be possible. It is tough. Two minutes of walking is not much recovery time after jogging for 2 minutes and nearly sprinting for 2 minutes. By the end of the 4 minutes of running intervals my heart is racing at almost 200 bpm... Two minutes of walking does not allow for adequate recovery before starting in on it a third time. I have to keep working at it though and try to break through that mental barrier and make it three times straight through on Saturday. I also think I need to mix up my music a bit - I wish our ipod worked on the computer.
My sister emailed me yesterday and told me that she weighed less than me. She's a little taller than me and I know I work harder than she does. I was a bit frustrated at the time - not with her, I'm very happy for her - but with me. Why has this been so hard for me? Why am I working so incredibly hard and eating so well and not losing these last 10-15 pounds? What is the deal? Then I had to remind myself that its not about losing weight and about what the scale says. Its about eating healthy and living healthy and that is what I'm finally doing. I don't feel deprived. I don't feel hungry. I don't feel incredibly, physically exhausted by the end of the night, but I'm working hard and am healthy. If I don't weigh less, then so be it. I do think, though, that if I were going to a nutritionist I could get more of a handle on this and feel like I wasn't so crazy sometimes. I mean really, I'm working super hard, right? I'm eating healthy, right? I'm not over eating. Maybe I'm still undereating, not sure. So why am I stuck at 10 pounds overweight?
Then again, I haven't given this enough time. I've only been eating really healthy like this and not focusing on losing for less than two weeks. I was thinking this morning that maybe it would be best if I only weighed myself once a month. Maybe by living this way the losses won't be significant week to week, but on a monthly basis it will be. I really wish we could afford for me to go to a nutritionist - I think I just want someone to say, "Here it is. THIS is what you need to do and how you need to live. Do it and you will lower your cholesterol, you will gradually get to your desired weight and you will be healthy." Right now I'm still just winging it and trying to BE healthy, but I never know if I AM.
Wednesday, March 12, 2008
March 12, 2008
Workout: Back/Biceps/Abs
Time: 45:36
Lat Pull Down: 15, 12, 12 @ #8
Underhand Cable pulldown: 8, 10, 10 @ #9
Upright Row: 3x12 @ #4
BB Curls: 3x12 @ 26lbs
Hammer Curls: 12, 12, 10 @ 15lbs/hand
Ball: 3x10 - ugh
plank: 3x1 @ 30 seconds
side plank: 3x1/side @ 30 seconds
I am seeing some good strength gains - pretty impressive increases in number of reps for the exercises. I feel good about my workouts and my eating. I don't feel obsessed with food, I don't feel cravings for food, I don't feel terribly hungry, I don't feel obsessed with my weight and trying to figure out how to lose weight. I feel like I have a good balance going on right now with it all. I hope this continues because I enjoy it. I feel like I'm doing things - working out, eating - for my health moreso than to achieve a goal. The only goals I want to achieve are a better body image and a healthy lifestyle. So as of right now, I'm meeting those goals.
I would still love it if my body were shaped differently, I just need to come to terms with the fact that it will NEVER be SHAPED differently. I am what I am. Clothes will look cute on me if I have confidence - not just because my body is shaped just right.
Time: 45:36
Lat Pull Down: 15, 12, 12 @ #8
Underhand Cable pulldown: 8, 10, 10 @ #9
Upright Row: 3x12 @ #4
BB Curls: 3x12 @ 26lbs
Hammer Curls: 12, 12, 10 @ 15lbs/hand
Ball: 3x10 - ugh
plank: 3x1 @ 30 seconds
side plank: 3x1/side @ 30 seconds
I am seeing some good strength gains - pretty impressive increases in number of reps for the exercises. I feel good about my workouts and my eating. I don't feel obsessed with food, I don't feel cravings for food, I don't feel terribly hungry, I don't feel obsessed with my weight and trying to figure out how to lose weight. I feel like I have a good balance going on right now with it all. I hope this continues because I enjoy it. I feel like I'm doing things - working out, eating - for my health moreso than to achieve a goal. The only goals I want to achieve are a better body image and a healthy lifestyle. So as of right now, I'm meeting those goals.
I would still love it if my body were shaped differently, I just need to come to terms with the fact that it will NEVER be SHAPED differently. I am what I am. Clothes will look cute on me if I have confidence - not just because my body is shaped just right.
Tuesday, March 11, 2008
March 11, 2008
Workout: Treadmill - interval running
Time: 34:30
Distance: 3.0 miles
Speeds: 4.0/4.2/5.2/5.7/6.2/6.7
I made it through the first two sets of intervals without any breaks in the running (I stop for a quick drink of water right before I turn it up to 5.2 and then another quick break right before I turn it back down to 4.0). This is awesome! I love it when I make mental breakthroughs that translate into physical breakthroughs. Now I need to work on making it through three sets. I found that if I paid close attention to my breathing and made sure I was breathing regularly (instead of gasping or laboring) I could make it through. Running follows breathing.
Time: 34:30
Distance: 3.0 miles
Speeds: 4.0/4.2/5.2/5.7/6.2/6.7
I made it through the first two sets of intervals without any breaks in the running (I stop for a quick drink of water right before I turn it up to 5.2 and then another quick break right before I turn it back down to 4.0). This is awesome! I love it when I make mental breakthroughs that translate into physical breakthroughs. Now I need to work on making it through three sets. I found that if I paid close attention to my breathing and made sure I was breathing regularly (instead of gasping or laboring) I could make it through. Running follows breathing.
Monday, March 10, 2008
March 10, 2008
Workout: Chest/Shoulders/Triceps
Time: 42:53
Chest Press: 15, 12, 10 @ #7
Fly: 10, 8, 7 @ #6
Push Ups feet elevated: 15, 12, 10
DB Press: 12, 10, 10 @ 14 lbs
Incline Reverse Fly: 3x10 @ 12lbs
Lateral Raise: 12, 10, 9 @ 12lbs
Tricep Press Down: 12, 12, 10 @ #5
Dips: 3x15
Time: 42:53
Chest Press: 15, 12, 10 @ #7
Fly: 10, 8, 7 @ #6
Push Ups feet elevated: 15, 12, 10
DB Press: 12, 10, 10 @ 14 lbs
Incline Reverse Fly: 3x10 @ 12lbs
Lateral Raise: 12, 10, 9 @ 12lbs
Tricep Press Down: 12, 12, 10 @ #5
Dips: 3x15
I woke up yesterday morning with some pretty serious pain in my neck. I cannot turn my head to the left at all without it hurting. It feels like a muscle pull or strain or something - its terrible. I was hoping that it would be gone when I woke up this morning, but not even mildly better. So I woke up, got dressed and ready to go downstairs, realized that I was still a bit crabby from yesterday and decided that it would be in everyone's best interest if I went back to bed. So I went back to sleep for another 2 hours and I feel less crabby, but my neck is not in any less pain.
I worked out this morning after I made my phone calls instead. It works out pretty well - I can watch tv, the girls can play down there (although they tend to get in the way) and I'm done before I have to start lunch. I'm not thinking it is more ideal than getting up early in the morning, but it is definitely an option for days when I can't get going in the morning for some reason.
I'm hoping that some major stretching and alternating ice/heat will help my neck. I have no idea what is going on and where it is originating from - severely annoying when I'm driving especially. It didn't hinder my workout at all - I think it actually just forced me into having a bit better posture while doing my lifts (not necessarily better form, just better posture).
I did well with eating over the weekend. We had italian on Saturday night with the Fulmer's and the Grabinski's and then came back here for cheesecake. Yesterday did well, too, even though I went out shopping by myself (usually a bad situation and ends up with me buying a candy bar or some kind of bag of chips to eat in the car). I brought a banana and an apple with me for that situation and the only bad thing I ate was some almonds on the way home from Target. Had frozen pizza for dinner, another piece of cheesecake and I felt satisfied all around.
I don't crave sugar anymore and I'm not sure why. I feel like I can finally look at the candy by the counter of the store and not feel compelled to buy one - like I HAVE to have it. And I don't feel like I have to look at it, long for it and pass it up and wish I had it. I just simply haven't wanted it. So I feel good about that. I also didn't feel compelled to gorge myself at dinner on Saturday or all day on Sunday. I didn't finish my pasta Saturday night and I didn't struggle with myself to not take a second piece of cheesecake on Saturday night. These are all very good turnarounds in the way I am eating. I don't feel like I'm on a "plan" or a diet, but that I am choosing to eat healthy and am not depriving myself either. I don't know what happened or what the difference has been.
Also stuck to my 2 beers/weekend goal. 1 Saturday night and 1 Sunday night.
Saturday, March 8, 2008
March 8, 2008
Workout: Treadmill - intervals
Time: 34:00
Distance: 3.0 miles
Speeds: 4.0/5.2/5.7/6.2/6.7
Running was a bit rough this morning. I really killed my hamstrings again during my workout yesterday and I'm hurting pretty badly this morning.
I think the intervals are tougher anyway - it wasn't just rough because of my sore hamstrings.
I feel good. I feel like I'm making good food choices and am incorporating a lot more fruit into my daily diet. Veggies are a bit harder to get in there - they're just not as easy to grab and eat like fruit is and I can't eat carrots with every meal. I need to put some thought into how I can get some more veggies in throughout the day.
I have not craved sugar at all this week. I do see the nasty store bought sugar cookies in the cookie jar next to the coffee pot and I wince a little bit when I grab my cup of coffee, though. Not because I'm craving them or because I really want them, but because one of my absolute favorite things is drinking a cup of coffee with a cookie or some kind of really good homemade treat - homemade is the key for me. I'm trying to cultivate an attitude of "Do I really want to cheat for THAT?" In fact, Dave really wanted to split one of those cookies with me the other night and I told him that I'm trying to look at things that way. Seriously, is a store bought, gross cookie worth me cheating and starting to crave more sugar? No. Is a fresh out of the oven homemade chocolate chip cookie worth cheating for? Yes. And this is one reason why I chose to buy the sugar cookies rather than the chocolate chip cookie dough:)
Time: 34:00
Distance: 3.0 miles
Speeds: 4.0/5.2/5.7/6.2/6.7
Running was a bit rough this morning. I really killed my hamstrings again during my workout yesterday and I'm hurting pretty badly this morning.
I think the intervals are tougher anyway - it wasn't just rough because of my sore hamstrings.
I feel good. I feel like I'm making good food choices and am incorporating a lot more fruit into my daily diet. Veggies are a bit harder to get in there - they're just not as easy to grab and eat like fruit is and I can't eat carrots with every meal. I need to put some thought into how I can get some more veggies in throughout the day.
I have not craved sugar at all this week. I do see the nasty store bought sugar cookies in the cookie jar next to the coffee pot and I wince a little bit when I grab my cup of coffee, though. Not because I'm craving them or because I really want them, but because one of my absolute favorite things is drinking a cup of coffee with a cookie or some kind of really good homemade treat - homemade is the key for me. I'm trying to cultivate an attitude of "Do I really want to cheat for THAT?" In fact, Dave really wanted to split one of those cookies with me the other night and I told him that I'm trying to look at things that way. Seriously, is a store bought, gross cookie worth me cheating and starting to crave more sugar? No. Is a fresh out of the oven homemade chocolate chip cookie worth cheating for? Yes. And this is one reason why I chose to buy the sugar cookies rather than the chocolate chip cookie dough:)
Friday, March 7, 2008
March 7, 2008
Workout: Legs
Time:
I got the brilliant idea to use a stool for my squats & lunges on our weight machine this morning. Um, ouch! I love the weight machine that we bought, however, it is definitely not made for a 5'1" person - the squat station does not go down far enough for me to get an adequate squat in... Somehow it ocurred to me to use a stool today and after finding the appropriate one (one that wouldn't collapse or be dangerous) my workout dramatically changed. I feel like my legs got a fantastic workout instead of a mediocre one. I'm quite excited about this and may add some squats with the machine to all of my workouts instead of just on Fridays.
I eliminated hamstring curls from the workout because the last time I did them I think I strained them so badly that I hurt for the next week. I figure squats & lunges work quads, hams & glutes so we've covered the bases on that.
Eating still going well. Looking forward to dinner on Saturday night with the Fulmer's & the Grabinski's. Looking forward to it for the company and the time away from the girls - not for the opportunity to pig out and eat like crap (which was my previous attitude). I feel like I'm more on the track to being healthy than I have been before.
Workout:
Hacksquats: 15, 15, 10 @ #8 (last set was with the stool)
One Leg Squat/Lunge: 10, 8, 8 @ #5
Deadlifts: 3x15 @ #4
Side Steps with band: 3x15/leg
Inner Thigh Lifts: 3x25/leg
Donkey Kick with band: 3x15/leg
Planks: 3x1:00
Time:
I got the brilliant idea to use a stool for my squats & lunges on our weight machine this morning. Um, ouch! I love the weight machine that we bought, however, it is definitely not made for a 5'1" person - the squat station does not go down far enough for me to get an adequate squat in... Somehow it ocurred to me to use a stool today and after finding the appropriate one (one that wouldn't collapse or be dangerous) my workout dramatically changed. I feel like my legs got a fantastic workout instead of a mediocre one. I'm quite excited about this and may add some squats with the machine to all of my workouts instead of just on Fridays.
I eliminated hamstring curls from the workout because the last time I did them I think I strained them so badly that I hurt for the next week. I figure squats & lunges work quads, hams & glutes so we've covered the bases on that.
Eating still going well. Looking forward to dinner on Saturday night with the Fulmer's & the Grabinski's. Looking forward to it for the company and the time away from the girls - not for the opportunity to pig out and eat like crap (which was my previous attitude). I feel like I'm more on the track to being healthy than I have been before.
Workout:
Hacksquats: 15, 15, 10 @ #8 (last set was with the stool)
One Leg Squat/Lunge: 10, 8, 8 @ #5
Deadlifts: 3x15 @ #4
Side Steps with band: 3x15/leg
Inner Thigh Lifts: 3x25/leg
Donkey Kick with band: 3x15/leg
Planks: 3x1:00
Thursday, March 6, 2008
March 6, 2008
Workout: treadmill - interval run
Time: 31:30
distance: 2.75 miles
speeds: 4.0/5.2/5.7/6.2/6.7
This is a rough run for me. The 2 minutes of walking is not enough recovery time before I get back into killing myself for 4 minutes. I enjoy it, although I find I watch the clock a whole lot more because I need to change speeds every minute. I also like the fact that it is only 30 minutes vs. 45 minutes.
I'm not sure where I stand on the cardio issue...
* all you need is 30 minutes a day to be healthy
* at least 5 hours a week = no problems maintaining your metabolism
Since my weight training is so intense and I do squats in between each set, it is a mild cardio workout, too. I don't think I'm ready to do both in one day again. So I won't. Instead I will continue to lift heavy on my weight days and workout hard on my cardio days.
Eating was good yesterday. I've been able to add a lot more fruit into my day - fruit is easy. Vegetables are a little tougher, but I'm being conscious and intentional about it and that is the first step. We can more and more later.
I made a taco/pasta/salad last night. Basically I made taco meat, made some whole grain flax seed pasta and threw it on the table with some romaine lettuce mix, some cheese and salsa. Everyone made their own meal. The girls LOVED it. They ate the lettuce like crazy. If I had ever for even a second thought that they would eat lettuce, I would have been serving it to them a whole lot sooner. Crazy! That meal will definitely be a staple in our house. Dave and I devoured it, too. I made sure I had a lot of lettuce so that my plate was full, but not full of pasta or meat. Yum.
Time: 31:30
distance: 2.75 miles
speeds: 4.0/5.2/5.7/6.2/6.7
This is a rough run for me. The 2 minutes of walking is not enough recovery time before I get back into killing myself for 4 minutes. I enjoy it, although I find I watch the clock a whole lot more because I need to change speeds every minute. I also like the fact that it is only 30 minutes vs. 45 minutes.
I'm not sure where I stand on the cardio issue...
* all you need is 30 minutes a day to be healthy
* at least 5 hours a week = no problems maintaining your metabolism
Since my weight training is so intense and I do squats in between each set, it is a mild cardio workout, too. I don't think I'm ready to do both in one day again. So I won't. Instead I will continue to lift heavy on my weight days and workout hard on my cardio days.
Eating was good yesterday. I've been able to add a lot more fruit into my day - fruit is easy. Vegetables are a little tougher, but I'm being conscious and intentional about it and that is the first step. We can more and more later.
I made a taco/pasta/salad last night. Basically I made taco meat, made some whole grain flax seed pasta and threw it on the table with some romaine lettuce mix, some cheese and salsa. Everyone made their own meal. The girls LOVED it. They ate the lettuce like crazy. If I had ever for even a second thought that they would eat lettuce, I would have been serving it to them a whole lot sooner. Crazy! That meal will definitely be a staple in our house. Dave and I devoured it, too. I made sure I had a lot of lettuce so that my plate was full, but not full of pasta or meat. Yum.
Wednesday, March 5, 2008
March 5, 2008
Workout: Back/Biceps/Abs
Time: 45:00
It takes a lot to get me to do abs. I did them. I figured I needed to extend my short workout on Back/Biceps day, so abs it is. Ugh. I hate abs.
Workout:
Lat Pull Down: 10, 10, 9 @ #8
Underhand Cable Pulldown: 3x12 @ #8
Upright row: 3x10 @ #4
Assisted Pullups: 3x6
BB Curls: 3x8 @ 26lbs
Hammer Curls: 12, 10, 10 @ 15lbs/hand
Ball: 2x10
Side planks: 3x1 @ 30seconds each side
Squats: 200
My eating has been going well. I don't feel like I'm obsessing, but I feel like I'm eating a well-balanced diet as I try to add a fruit and/or vegetable to each of my 6 meals during the day. I had 5 mini marshmallows when I made the girls some hot chocolate yesterday. It is amazing to me that a tiny amount of sugar like that causes me to start craving more and more. I mean really, 5 little marshmallows? Not a whole lot, but after I ate them I wanted to devour the rest of the package and have one of the nasty store bought cookies that we made the other day. So it is critical for me to stay away from sugar.
I'm beginning to wonder if I should revise my plan to allow for a sweet twice a week - on a normal week that would be dessert on Saturday and something on Sunday. I think that would appease my sense of needing to indulge/reward myself over the weekend. I'll see how this weekend goes and decide after that.
Time: 45:00
It takes a lot to get me to do abs. I did them. I figured I needed to extend my short workout on Back/Biceps day, so abs it is. Ugh. I hate abs.
Workout:
Lat Pull Down: 10, 10, 9 @ #8
Underhand Cable Pulldown: 3x12 @ #8
Upright row: 3x10 @ #4
Assisted Pullups: 3x6
BB Curls: 3x8 @ 26lbs
Hammer Curls: 12, 10, 10 @ 15lbs/hand
Ball: 2x10
Side planks: 3x1 @ 30seconds each side
Squats: 200
My eating has been going well. I don't feel like I'm obsessing, but I feel like I'm eating a well-balanced diet as I try to add a fruit and/or vegetable to each of my 6 meals during the day. I had 5 mini marshmallows when I made the girls some hot chocolate yesterday. It is amazing to me that a tiny amount of sugar like that causes me to start craving more and more. I mean really, 5 little marshmallows? Not a whole lot, but after I ate them I wanted to devour the rest of the package and have one of the nasty store bought cookies that we made the other day. So it is critical for me to stay away from sugar.
I'm beginning to wonder if I should revise my plan to allow for a sweet twice a week - on a normal week that would be dessert on Saturday and something on Sunday. I think that would appease my sense of needing to indulge/reward myself over the weekend. I'll see how this weekend goes and decide after that.
Tuesday, March 4, 2008
March 4, 2008
Workout: Treadmill - interval run
Time: 34:00
Speeds: 4.0/5.2/5.7/6.2/6.7
I decided to do an interval run today. Mostly, I think, because I've had a while off of running and now I'm scared of it again:) In addition, I think the 30 minute interval workout is very appealing because I can sleep a little later. So maybe I'll do two interval workouts and one steady state workout a week. Not sure about that yet.
I sat down and made some goals yesterday. And put together some daily affirmations.
Daily affirmations - goal of writing them everyday:
* I compare myself to myself
* I love my body
* I am thankful for my health
* I am beautiful
* I choose healthy foods
* I am not controlled by food
Goals:
* I eat every 2 1/2 hours
* I drink 100oz water/day
* I eat a sweet one time each week
* I drink only 2 beers each week
* I eat more fruits and veggies
* I lift heavy/to failure 3x/week
* I do cardio 3x/week
By June 22, 2008 I weigh 125lbs
By April 4, 2008 I weigh 130lbs
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I am going to track my food & exercise on mypyramid.gov. I can enter my daily food intake and it analyzes it according to the USDA recommendations for daily servings of the food groups. Yesterday I was low on meat/beans and high in fruits. It also analyzes calorie intake vs. calorie expenditure from exercise. According to this site, I need to be eating around 1800 calories per day in order to gradually move to a healthier weight. I think I am making some steps in the right direction with all of this.
I weighed myself this morning just to see what the difference was after drinking almost a gallon of water yesterday. Yesterday's weight: 136.4; Today's weight: 134.6. Interesting. Definitely need to keep my water intake high. I can tell by the way I feel in the morning if I didn't have enough water the day before.
Time: 34:00
Speeds: 4.0/5.2/5.7/6.2/6.7
I decided to do an interval run today. Mostly, I think, because I've had a while off of running and now I'm scared of it again:) In addition, I think the 30 minute interval workout is very appealing because I can sleep a little later. So maybe I'll do two interval workouts and one steady state workout a week. Not sure about that yet.
I sat down and made some goals yesterday. And put together some daily affirmations.
Daily affirmations - goal of writing them everyday:
* I compare myself to myself
* I love my body
* I am thankful for my health
* I am beautiful
* I choose healthy foods
* I am not controlled by food
Goals:
* I eat every 2 1/2 hours
* I drink 100oz water/day
* I eat a sweet one time each week
* I drink only 2 beers each week
* I eat more fruits and veggies
* I lift heavy/to failure 3x/week
* I do cardio 3x/week
By June 22, 2008 I weigh 125lbs
By April 4, 2008 I weigh 130lbs
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I am going to track my food & exercise on mypyramid.gov. I can enter my daily food intake and it analyzes it according to the USDA recommendations for daily servings of the food groups. Yesterday I was low on meat/beans and high in fruits. It also analyzes calorie intake vs. calorie expenditure from exercise. According to this site, I need to be eating around 1800 calories per day in order to gradually move to a healthier weight. I think I am making some steps in the right direction with all of this.
I weighed myself this morning just to see what the difference was after drinking almost a gallon of water yesterday. Yesterday's weight: 136.4; Today's weight: 134.6. Interesting. Definitely need to keep my water intake high. I can tell by the way I feel in the morning if I didn't have enough water the day before.
Monday, March 3, 2008
March 3, 2008
Alright, I took a few weeks off from "dieting" and ate just what I wanted when I wanted. I enjoyed my giant cookie with my coffee every morning, but I cannot continue doing that. By the end of the week I felt horrible - not necessarily about my body, but about my lack of self-control. I wasn't totally out of control like I have been in the past, but I was allowing food to control me a bit. I kept reminding myself that I would start again on Monday (like usual). But I also knew that I kind of needed to get a little out of control in order to be motivated to be serious again.
I also took the last half of the week off from exercising... I couldn't find my running CD on Tuesday so I did turbulance training instead and it really kicked my bum. Then I shoveled the snow later that day - it was really wet and heavy and the end of the driveway was icy so it kicked my bum even more. By Wednesday morning I could barely walk because my hamstrings hurt so badly. So I lifted on Wednesday morning, but I took the rest of the week off. And it worked. I'm totally motivated now to get back into hardcore workouts and to clean up my diet.
I have struggled with knowing what to do about my eating. I don't want to obsess. If I go entirely back to BFL/BFFM I will have to obsess in order to be successful. I don't do well with palm/fist portioning. But if I go with WW I truly feel in my heart that I'm not eating enough. Everything I read, that I believe is a healthy look at fitness/nutrition says to eat 5-6 times a day and to train hard with weights, do interval cardio vs. long bouts of steady state cardio. Everytime I go on any kind of calorie calculator and plug in my weight & height it tells me I should be eating around 2000 - 2200 calories/day for maintenance, which means 1600-1800 calories/day for weight loss. This reiterates to me that WW is not incredibly healthy - 1000-1200 calories/day is just not right. And as long as I believe in my heart that it is unhealthy for me, I will never be successful at it - or committed to it. So I need to cancel my membership.
So the question remains - what will I be doing? I don't want to obsess. I want to be healthy and make good choices.
Here are my plans so far - I do need to sit down and write this out, though:
* Eat 5-6 times a day: 8:30, 11:00, 2:00, 4:30, 6:30, 9:00
* add a fruit and/or vegetable to every meal
* have a "normal" dinner, but watch the portion
* drink 100oz of water every day
* no sweets - except for Saturday night
* no beer during the week, 2 beers over the weekend
* Running 3x/week - have to figure out if I want to continue my 3.5 miles/45:00 runs or do interval training instead
* Weight training 3x/week - lifting heavy/to failure with a goal of 12 reps per set.
* at least 100 squats/day
* decide on some daily affirmations and write them out every day
* weigh myself once each week on Friday
I weighed myself this morning and saw a number on the scale that I haven't seen in a while: 136.4. I don't believe that it is a "true" weight since I know I'm dehydrated, but I have indeed gained some weight in the last couple of weeks. It is time to get a handle on this and be serious about wanting to be healthy. I don't want to focus on losing weight, but if I truly, truly want to be active in my later years, then I need to focus on being healthy now. Being healthy does not necessarily mean being a certain weight, but instead making healthy choices, retraining my brain on eating healthy and NOT having a big free day/gorge fest on the weekend. I HAVE to get rid of the free day mentality - if I allow for a free day, then I'm not truly living healthy the way I want to.
I also took the last half of the week off from exercising... I couldn't find my running CD on Tuesday so I did turbulance training instead and it really kicked my bum. Then I shoveled the snow later that day - it was really wet and heavy and the end of the driveway was icy so it kicked my bum even more. By Wednesday morning I could barely walk because my hamstrings hurt so badly. So I lifted on Wednesday morning, but I took the rest of the week off. And it worked. I'm totally motivated now to get back into hardcore workouts and to clean up my diet.
I have struggled with knowing what to do about my eating. I don't want to obsess. If I go entirely back to BFL/BFFM I will have to obsess in order to be successful. I don't do well with palm/fist portioning. But if I go with WW I truly feel in my heart that I'm not eating enough. Everything I read, that I believe is a healthy look at fitness/nutrition says to eat 5-6 times a day and to train hard with weights, do interval cardio vs. long bouts of steady state cardio. Everytime I go on any kind of calorie calculator and plug in my weight & height it tells me I should be eating around 2000 - 2200 calories/day for maintenance, which means 1600-1800 calories/day for weight loss. This reiterates to me that WW is not incredibly healthy - 1000-1200 calories/day is just not right. And as long as I believe in my heart that it is unhealthy for me, I will never be successful at it - or committed to it. So I need to cancel my membership.
So the question remains - what will I be doing? I don't want to obsess. I want to be healthy and make good choices.
Here are my plans so far - I do need to sit down and write this out, though:
* Eat 5-6 times a day: 8:30, 11:00, 2:00, 4:30, 6:30, 9:00
* add a fruit and/or vegetable to every meal
* have a "normal" dinner, but watch the portion
* drink 100oz of water every day
* no sweets - except for Saturday night
* no beer during the week, 2 beers over the weekend
* Running 3x/week - have to figure out if I want to continue my 3.5 miles/45:00 runs or do interval training instead
* Weight training 3x/week - lifting heavy/to failure with a goal of 12 reps per set.
* at least 100 squats/day
* decide on some daily affirmations and write them out every day
* weigh myself once each week on Friday
I weighed myself this morning and saw a number on the scale that I haven't seen in a while: 136.4. I don't believe that it is a "true" weight since I know I'm dehydrated, but I have indeed gained some weight in the last couple of weeks. It is time to get a handle on this and be serious about wanting to be healthy. I don't want to focus on losing weight, but if I truly, truly want to be active in my later years, then I need to focus on being healthy now. Being healthy does not necessarily mean being a certain weight, but instead making healthy choices, retraining my brain on eating healthy and NOT having a big free day/gorge fest on the weekend. I HAVE to get rid of the free day mentality - if I allow for a free day, then I'm not truly living healthy the way I want to.
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