Archive for March, 2008
March 31st, 2008 by Cynthia
Definitely a happy weigh-in day... I'm under 225 pounds, and LESS than 75 pounds to go to my "stop and see how I look" goal of 150 pounds. I've added a new button from Traineo to show progress as I whittle away at the rest of my goo. OK, it HAS taken me three months to get rid of 10 pounds... but slow progress is still progress, nonetheless.Past week's eats & exercise
Pretty good. I ended up taking four 10% meals... but that's still 90% compliance. Water... close to a gallon on the days I missed, just not quite there. I feel it too, when I don't get that gallon of water. Exercise... took two rest days, but worked hard otherwise. Water aerobics M/W/F, usually followed either by swimming or water walking. Tuesday some Nordic Track. Saturday, TRX trainer.
I changed my Joe's Goals page to drop the 6th meal, since I only rarely eat one and to add exercise instead. I'm putting a check in for each 30 minutes I do. I'm also starting it off on Mondays, my weigh-in day.
BMI progress
I'm also approaching another small victory. My BMI (body mass index) is at 35.1 today... and I don't think it will be long before I will see that slip to 35.0 or below! When I started this journey in October 2006... my BMI was 41.0 (the morbidly obese category).
I'm not morbid... YAY!
Body fat %
On the body fat percentage front... a month ago I was seeing figures like 40.0, 39.8, 41.1, 39.7... lately, I've been seeing some 39.0s, 39.3, 39.7 and today's 39.4. It's definitely a downward trend going on there.
Strength Benchmark
I haven't been doing formal weight training... but with the TRX trainer, I am adding body weight training back in. I'm still at the point of learning and getting used to the various exercises, though Saturday's workout was quite good! I was still feeling that this morning, especially in my core!
I can hold a kneeling plank for a minute. So I guess that can be a strength benchmark I can work on increasing.
I've got three stars on the President's Challenge site!
Just had my 5th meal of the day over an hour ago... and still have a few calories left. So once I'm done here, I'll grab a quick yogurt or cottage cheese/protein powder snack and head for bed.
March 31st, 2008 by Cynthia
Sorry for the late weigh-in update. ISP problems. Slow dial-up is bad enough, slow dial-up with a lot of outages is worse and we've had more than our share lately, sigh! In fact more the last two months than the whole past year! Planning to investigate wireless broadband in the near future.
Anyway, I do need to work on our taxes, I hope to still manage a few posts while doing that, but if you don't see a lot of posting from me, you'll know I'm immersed in paperwork!
March 29th, 2008 by Cynthia
It's funny how you start thinking about something and then the next thing you know, someone has posted something on their blog that is rather complimentary to what you were hashing out in your mind. Well, I was at the store... and pondering how I've gotten to the point where it is easier to resist the numerous temptations.
Then I came home to read this blog article:
"Your stomach shouldn't be a waste basket."
That title really resonated with me!
One... shallow, but hey, it works with my blog theme!
Two... I wish I could think up these snappy titles!
Three... I definitely agree with the concept. I need to stop eating food just because "it is there". Because I don't want to waste it, even if I know that consuming it trashes my goals rather than my fat. This gets so tricky. It's hard throwing out food, even non-nutritious food. Equally tough are food gifts from well-meaning friends and family. Or passing up that piece of bread with dinner when eating out.
I've done it, more rarely than I could wish, but it's never easy. Still, the consequences of leaving trigger foods in my house are always dire. If it's there... if it's the kind of food I should NOT be eating... I'll be tempted and I'll eat it. If not immediately, then eventually.
Which is why my pantry and fridge are pretty bare of junk and chock full of healthy real food. I do my best not to bring junk home. If it happens to arrive courtesy of hubby or friends or if my resolve fails and *I* buy it... if I can make myself, I'll toss it. Sometimes this happens after I've eaten half of whatever. That's still better than eating it all!
I do wish I could believe that some day, down the line, I'll not be tempted to lose control with some foods. But like the author of the article, I'm not sure that will happen. Oh, I find that I can control myself for a while, sometimes, but the minute I am tired, or there is a little stress, or I'm suffering some kind of setback, BOOM! Junk into mouth.
Four... I'm starting to feel that I simply don't want to put non-nutritious JUNK into my body. You know, the chips, dip, candies, ice cream, highly processed crap, etc... It's a matter of respect. I like feeling healthier. THAT feeling is what helps me at the store!
I don't WANT my stomach to be my waste basket!
So now you know. Don't stop by my house if you are hankering for a cookie or some ice cream. I'll be hospitable and offer to take you somewhere you can get them, maybe I'll even indulge while we are out myself! Or I might offer you a lovely piece of fruit or make you a tasty protein shake. But there's no room at the inn here for junk food right now!
March 28th, 2008 by Cynthia
Had all the good intentions in the world of writing a post this afternoon... but I'm sitting here falling asleep instead. Went to bed late, had to get up for an early AM plumber's appointment, got to water aerobics OK, swam a quarter mile after, cooked us a nice post-workout steelcut oatmeal with toasted almond slivers and blackberries and am now officially zombified.
I need a nap and I think, after eating the salad I'm about due for, I'll take one. Or just lie down or something.
March 26th, 2008 by Cynthia
Gratitude helps me during those moments I feel frustrated. When the scale doesn't move, or my measurements don't drop, I stop and think about what I am grateful for. This action invariably calms me and lets me focus again on my goals instead of focusing on whatever little thing frustrated me in the first place. I highly recommend this strategy!
One of the things that I often feel grateful for, is that my husband and I can afford to eat healthy, real food. Oh, it's not entirely easy, I shop sales, I freeze stuff, I watch for bargains, but basically, we are not worried about our next meal. Considering my 5 meals a day, this is a good thing!
At the same time, I feel for those who DO have that worry. Hunger is not only a problem overseas, it's a problem here, right in our own back yard. There are people and families who find themselves in straightened circumstances. People who might like to eat fresh fruit and vegetables and feed their children good nutritious food, but find that healthy real food is too expensive. Seriously, a single bell pepper costs $2.00 in my local stores right now. And that's not a lot of calories.
Enter a new idea... the Healthy Food Bank. A food bank looking to encourage people to donate healthy items to their local food banks and not just whatever excess junk lines your pantry.
"The Healthy Food Bank is a non-profit organization that raises money to buy nutritious staples, like fruits, vegetables and whole grains, for people in need around North America.
The money we raise is distributed to local food banks around the United States and Canada, with the stipulation that it be used to buy healthy, nutritious food."
Wow! I think this is a great idea and one worth spreading the word about. It's being put together by some of the Precision Nutrition team as well as others. But whether you want to donate directly to this food bank or prefer to donate locally, consider donating some healthier staples. There's a list of good ones on the news page for the site, just scroll down for good ideas.
I confess, I have been guilty of donating some less than ideal items to our local food bank. You know the kind, junk food left by visiting relatives that you don't want to eat yourself or items you bought once, but then realized they were full of high fructose corn syrup or trans fats or sugar. My last donation was some colored pasta shaped like Santa that I received at hubby's office Christmas party gift exchange. Sigh.
I can't change the past... but I can change future giving. Healthier eating for all is worth supporting. Spread the news, let this idea grow.
March 25th, 2008 by Cynthia
It's funny, I stagger off the Nordic Track skiier when I'm done, I sweat like crazy, my face turns red, I sometimes get a slight headache, but it's just way more FUN than slogging along at the same slow pace. Not that steady state cardio doesn't also have a place in my workouts, but I love HIIT more.
Still, my feet can usually only take it once a week. No real problems today though.
According to conventional wisdom... high intensity interval training is supposed to keep burning calories for you long after you've finished your workout session. Here's hoping, considering last night's poor choices!
So, what was today's session like?
I warmed up for 10 minutes... a little longer than usual. I decided to try for 15 seconds of really intense effort and 45 seconds of rest. OK, that lasted for two intervals and I could see I was not going to be able to sustain it unless I got a little more rest between intervals! So I went to 60 and then 90 seconds of rest. That's OK... one day I'll manage it with less. It's just something to work towards.
What I could see, was that my heart rate would come down a little faster than it used to. What I learned was that it did not have to come all the way down to 132 bpm before I'd be ready to go again. I was ready to go at 136 bpm. That's an improvement!
Fat me was fast!
Now, my rest intervals were at 4 MPH or slightly below. My work intervals were hitting some impressive speeds. I'm talking 9 and even 10.1 MPH! That's FAST for me! And a true all-out effort. It's definitely a different challenge to the muscles to have to ramp up the pace so quickly! The big trick is not to fall off the skier!
I'm more used to doing something like 7-9 MPH for 30 seconds, then resting 2 minutes. Still, change is good.
To put these speeds in perspective though, I can ski faster than I can walk. My normal walking pace is 3 MPH... I simply can't take the impact of walking much faster than that. 4 MPH on the Nordic Track is actually a slow pace. My normal average speed after a steady state cardio session on the NT is around 4.5 MPH.
Today's average was 4.8. I covered 2.4 miles in a half hour!
Notes for workout newbies...
Though HIIT sounds great with good cardiovascular fitness and fat burning benefits, all wrapped up in SHORTER cardio workouts, it is hard on the central nervous system and shouldn't be done for every workout. Once or twice a week is fine. Also, if you have any health issues, check with your doctor to be sure it is safe for you to try. And then always start with easier work intervals and work up to more challenging ones.
The nice thing about interval training is that you do it at YOUR level and it's possible to use a variety of exercises.
March 25th, 2008 by Cynthia
I had a 10% meal all planned, Papa Murphy's Gourmet Chicken Bacon Artichoke DeLITE thin crust pizza. On a workout day, I figured it wouldn't be so bad. And I do like to eat close to maintenance on Mondays.
Trouble was, for whatever reason, yesterday I was really physically hungry. I ate before my workout, I drank whey protein/water after, I had my oatmeal when I got home and then three hours later I made a HUGE salad... one with close to 4 cups of various veggies and topped with 3 ounces of salmon. Also used a serving of Annie's Naturals Tuscany Italian Dressing on top of that. So, I was not lacking in protein or fats... but I ate that salad and was hungry after. Not boredom hungry, but actual hunger pangs going on.
I waited 10 minutes. Hunger still there. I ate a tablespoon of almonds. Waited a little longer. No change. I ate two slices of reduced fat swiss cheese. Still hungry.
At that point, I realized it was getting late and I needed to go pick up the pizza before the joint closed. So I did that. I was still feeling very hungry in the car. I headed to Albertson's, thinking that I could buy a Power Bar and maybe stave the hunger off.
BIG MISTAKE... NEVER go to the store when hungry!
Entering the store, the first thing to meet my eyes was a shopping cart piled high with assorted Easter candy on a HALF PRICE SALE. Including BAGS and BOXES of my favorite, Reese's Peanut Butter Eggs.
ARRRRGGGGHHH! Intense cravings were hitting! But I resisted the bags and boxes. I really didn't want to go there, because I know myself. I'd eat the bag or most of it in a sitting. Same for the box of six.
I got the Power Bar... but it was not the Power Bar I craved. So, I caved and bought 2 Reese's Big Cups. Well, two of those were still better than a bag full of the PB eggs, but that's about the only good I can find. I ate my goodies upon getting home. Then had the pizza two hours later.
NOT a good eating day, 3400 calories! My weigh-in was AWFUL today!
Having to write this post... also not fun.
