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:)
Tuesday, January 15, 2008
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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