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.
Monday, January 7, 2008
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
Monday, December 31, 2007
December 30, 2007
Workout: Running
distance: 3.534 miles
time: 45:00
program: w 1/4m, j1/2m
speeds: 3.8/3.9/5.3/6.2 (last 1/4m)
Running feels good. I'm going to stick with this program for a while before I try to start increasing speed or time running. I want to feel really comfortable here before I move on. No need to push it - I'm running 2 miles, walking 1.5 miles and thats good.
I can't wait to start cleaning up my eating, too. I was going to start that this week, but its so hard with holidays. I'm not going to go overboard, but I am going to enjoy the cookies that the girls and I made over the weekend.
distance: 3.534 miles
time: 45:00
program: w 1/4m, j1/2m
speeds: 3.8/3.9/5.3/6.2 (last 1/4m)
Running feels good. I'm going to stick with this program for a while before I try to start increasing speed or time running. I want to feel really comfortable here before I move on. No need to push it - I'm running 2 miles, walking 1.5 miles and thats good.
I can't wait to start cleaning up my eating, too. I was going to start that this week, but its so hard with holidays. I'm not going to go overboard, but I am going to enjoy the cookies that the girls and I made over the weekend.
Friday, December 28, 2007
December 28, 2007
workout: running on the treadmill
time: 35:00
distance: 2.76 miles
speeds: 3.8/5.3/6.0 (last 1/4 mile)
program: W1/4m, J1/2m
I got up late this morning (never heard the alarm) so I didn't get my full run in. I almost went back to bed because I didn't think I had enough time to run at all. I'm glad that I got up and ran anyway. I knew I would feel much better about myself throughout the day if I would get up and run. Not my ideal distance, but better than no distance at all.
My biceps are sore from yesterday - that is a good thing. I'm glad to be back into working out. It was nice to take a break and sleep in and not worry about it, but I'm glad to be back and to be feeling better about my body, too. Its amazing what a difference it makes - physically and psychologically.
Just a few more days before I start back with eating totally healthy. I'm not going to obssess over it and I'm going to treat myself everyday in some way - even if it is just a square of dark chocolate, but I can't go on eating chicken nuggets, french fries and cookies and candy bars forever. I love them, but I can't exist on them:)
time: 35:00
distance: 2.76 miles
speeds: 3.8/5.3/6.0 (last 1/4 mile)
program: W1/4m, J1/2m
I got up late this morning (never heard the alarm) so I didn't get my full run in. I almost went back to bed because I didn't think I had enough time to run at all. I'm glad that I got up and ran anyway. I knew I would feel much better about myself throughout the day if I would get up and run. Not my ideal distance, but better than no distance at all.
My biceps are sore from yesterday - that is a good thing. I'm glad to be back into working out. It was nice to take a break and sleep in and not worry about it, but I'm glad to be back and to be feeling better about my body, too. Its amazing what a difference it makes - physically and psychologically.
Just a few more days before I start back with eating totally healthy. I'm not going to obssess over it and I'm going to treat myself everyday in some way - even if it is just a square of dark chocolate, but I can't go on eating chicken nuggets, french fries and cookies and candy bars forever. I love them, but I can't exist on them:)
Thursday, December 27, 2007
December 27, 2007
Workout: Back/Biceps/Abs
Okay, I didn't do abs. Don't know when I last did abs - I hate them.
Lat Pull downs - 3x12 @ #7
Cybex Rows - 3x12 @ #4
Lying DB hammer curls - 12, 8, 9 @ 14lbs
21's - 3 sets @ 16 lbs (increase to 18)
Felt good to be lifting again. I don't feel like I got that great of a back workout, but I'm sure its just a matter of time before I find the right weight and start feeling it a whole lot more. Someday I will do abs again - I would need to get up a bit earlier to include them. I dawdled about getting out of bed this morning.
I am currently reading the book Feel Good Naked. It is a 10 step plan to feeling fabulous about your body. Its not a diet or a workout, but rather ways to reprogram the thoughts that are associated with the way you look. I've read 2 chapters so far and its pretty good.
Step 1 - Indulge once a week. The author says you should eat 3 healthy and balanced meals each day - based on the food pyramid. Not just a sandwich kind of meals - full meals. And then allow yourself to indulge once a week on whatever you want - the only rule is that it is limited to 500 calories. Plan it. Do it. Eat it naked. She says that most women's bodies are in starvation mode from extreme calorie restriction. We need to eat balanced meals and focus more on the flavors and the actual food, like French people do. Savor the experience of eating - don't just toss things in your mouth absent mindedly.
Step 2 - Drink tons of water. Stop drinking soda and drink water. It is one of the best things you can do for your body.
I'm also going to start a Bible study book this morning based on knowing that I was created beautiful. I'm trying this from all angles:) I don't want to hate my body and my weight anymore - I want to love myself and not feel like I always have work to do to change the way I look.
Okay, I didn't do abs. Don't know when I last did abs - I hate them.
Lat Pull downs - 3x12 @ #7
Cybex Rows - 3x12 @ #4
Lying DB hammer curls - 12, 8, 9 @ 14lbs
21's - 3 sets @ 16 lbs (increase to 18)
Felt good to be lifting again. I don't feel like I got that great of a back workout, but I'm sure its just a matter of time before I find the right weight and start feeling it a whole lot more. Someday I will do abs again - I would need to get up a bit earlier to include them. I dawdled about getting out of bed this morning.
I am currently reading the book Feel Good Naked. It is a 10 step plan to feeling fabulous about your body. Its not a diet or a workout, but rather ways to reprogram the thoughts that are associated with the way you look. I've read 2 chapters so far and its pretty good.
Step 1 - Indulge once a week. The author says you should eat 3 healthy and balanced meals each day - based on the food pyramid. Not just a sandwich kind of meals - full meals. And then allow yourself to indulge once a week on whatever you want - the only rule is that it is limited to 500 calories. Plan it. Do it. Eat it naked. She says that most women's bodies are in starvation mode from extreme calorie restriction. We need to eat balanced meals and focus more on the flavors and the actual food, like French people do. Savor the experience of eating - don't just toss things in your mouth absent mindedly.
Step 2 - Drink tons of water. Stop drinking soda and drink water. It is one of the best things you can do for your body.
I'm also going to start a Bible study book this morning based on knowing that I was created beautiful. I'm trying this from all angles:) I don't want to hate my body and my weight anymore - I want to love myself and not feel like I always have work to do to change the way I look.
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