Everything you ever needed to know

Tuesday, September 29, 2015

On the bus

Just a quick post before I get on a bus (ugh) for a couple hours to head even deeper south.

I did well yesterday so I was hoping for a loss on the scale this morning and I got one - down to 200.8. This officially puts me past the halfway mark! 36.2 lbs lost with 35.8 lbs to go.

My final weight goal is my dream weight so it will take me a while to get there, if ever - the most I've lost before is about 10 lbs heavier than that.

I really want to get to one-derland this week so I'll do my best to make good food choices though with traveling it won't be easy.

Monday, September 28, 2015

Weekly Results, or Monday Check In, or whatever I'm going to end up calling this...

It's been the kind of week where I can't be bothered to go back and see what "number" week it is anymore so I'll just change it to a weekly check-in. Maybe I'll still celebrate monthly anniversaries. We'll see - it's not like I've lost much in the past month.

Exercise:

  • Monday: Was supposed to go to spin but it was cancelled so I went to a boot-camp type of class. I've been avoiding boot camp classes since they normally include things like burpees and mountain climbers. The class itself wasn't bad (there were none of the afore mentioned exercises) but it killed my hamstrings and they were sore for the next 3 days.
  • Tuesday: TurboKick class. Fun, was easier mentally to get through since I knew what to expect, but it didn't really help the hamstring situation. It also added quad soreness as well.
  • Wednesday: Spin and some arm weights
  • Thursday: Personal Trainer day. We focused mostly on weights. All the exercises were the same from the previous week but I either went up in weight or reps (or both). I was able to hold the wall squat for longer. We didn't have time for the cardio intervals - ah shucks...
  • Friday: Rest day. Now my arms were killing me - especially my right shoulder.
  • Saturday: About a 5k run (inside track). My splits were 10:54, 10:47, and 10:42. I went 20 laps which might not quite be a 5k but it is longer than 3 miles. My total time was right at 33 minutes. I felt pretty good for this run - now I just need to do it outside. I also did some weights - lighter on the arm weights but I needed something to work out my arms. And about 30 minutes of swimming laps.
  • Sunday: I was going to get a walk in before the Harry Potter birthday party madness but that didn't happen. I figured I burned at least 1000 calories which all the running around I did that day though so it was not a rest day - just hard to track without a FitBit type of device.
During the Sorting ceremony. I was Trelawney.
Diet:
Why bother even including this category? 

Weight Check:
I started the week at 202, went up to 203.8, and finished at 201.8. A loss is a loss.

This week:
This is a weird week for planning anything. I travel for two full days so some of this is just what I hope to get done.
  • Monday: Spin class
  • Tuesday: Walk
  • Wednesday: whatever I can fit in at the hotel gym
  • Thursday: Personal Trainer day
  • Friday: Probably a run and some weights
  • Saturday: Rest day
  • Sunday: Run, weights, and swim

Friday, September 25, 2015

Then there's this...

I forgot, I did so something moderately exciting this week. I signed up for another 5k for a month from now.

I accepted but hated my last 5k time (37'ish minutes) because I know I can go much faster than that - even when I'm not in the best shape. So this is a chance to redeem myself a bit.


Whereas with the Doughboy Challenge I didn't set up any concrete time goals I do have some for this one. I want 11 min/mile averages (or faster). I might be able to get closer to a 10:30-10:45 average based on my recent runs. However, my recent runs have been kept shorter - most around 2-2.5 miles so I first need to see if I can keep up the pace for a longer run.

So, I'll add more running back into my weekly workouts. I'll start off this Saturday by doing a timed treadmill run for 3 miles. I'll keep the first 2 miles at 11 m/m and then try to up the speed for the last mile. If I find that I'm able to do this fairly easily then I'll push my time goals up a bit. But I also need to be running outside too to make sure I can do it on the real road. But late October should give us lovely weather - as long as the rain stays away.

Thursday, September 24, 2015

The stomach wants what it wants...

Selena got it wrong - it's not the heart but the stomach.

I really want Panda Express for lunch. Students keep getting it and bringing it into my building and the smell is killing me.

So I thought today, "well I could save my salad for my dinner and have a heavier lunch" (which is probably better anyways). Surely there's something that will be ok for me to eat there...


Nope. Ok, sure if I got a side of vegetables and the beef and broccoli which isn't too bad but I want the carbs and starchiness of the chow mien or rice. And the fried spicy goodness of the Beijing Beef. Those two combined are almost 1000 calories, 48g of fat, and 111g carbs. Ugh.

Boring salad it is...

As for the rest of this week, once again I'm doing great with exercise but still snacking too much. I haven't lost any more weight yet so I won't get to 1-derland this week (unless there's a weekend miracle - which won't happen because we'll have a b-day party with cake, candy, and yummy food).  Oh well, at least I'm staying active.

Monday, September 21, 2015

Week 15 Results

I can't remember what week I'm on anymore... I have to look back at the previous post.

Great week - very happy with everything. Only one fun meme to post today as I don't have time to search for them.

Exercise:

  • Monday: Elliptical and Ult. Sculpt video
  • Tuesday: Abs and Tone and Elliptical/Run
  • Wednesday: Spin
  • Thursday: Personal Trainer workout
  • Friday: 44 min run 
  • Saturday: Zumba (Saturday mornings are way more peppier than Wednesday nights)
  • Sunday: Rest day - didn't do anything, it was great

Diet:
Meh. I'm kind of tracking. As mentioned before I'm still higher on the carbs and sugar intake than I should be but since it's a stressful time I'm not beating myself up about it. I ate more over the weekend because I just kept feeling like I need to snack on things.

Have I already used this one?
Weight:
Even with the snacking I didn't put anything back on this weekend.
  • Weekly Weight Loss: 5.2 lb. (202)
  • Overall Weight Loss: 37 lb.
  • Mini-Goal #3: 8 lbs out of 11
I'm comfortable in my size 12 clothes right now. I'm able to pull out older skirts and slacks that I haven't worn in quite a while. When I look in the mirror I go back and forth between liking what I see and focusing on the parts that still are round and flabby. I really try not to because I know there's a disconnect there - that the parts I don't like will always seem worse than they may really be in reality. And even as I lose more weight that I'll always have a muffin top so I might as well accept it. That's what happens after two large babies and a lifetime of being overweight - I'll have saggy skin there. But there is LESS there so in the end it's still a good thing.

Week 16 Schedule:
Here's what I have planned for now. I would be thrilled to get under 200 this week but we'll just have to see what my body does and how I do with snacking impulses. It's another crazy week (I have a couple more before things calm down again) so I can't make any guarantees.
  • Monday: Spin and Ult Sculpt video
  • Tuesday: Turbo Kick (if it's not cancelled)
  • Wednesday: Spin or something else
  • Thursday: Personal Trainer workout
  • Friday: Rest day (my schedule is way busy)
  • Saturday: Something at the rec center - probably a mix of run/weights/swim
  • Sunday: Walk

Friday, September 18, 2015

Hell to the yeah

First, this week is almost over. Thank God.

Exercise has been great this week. Even though there have been times where I wanted to curl up and die (just a little).

I met with my personal trainer for our first workout on Thursday. We did a little bit of a warm up and then moved to the weight room. We started off with bicep curls (15 reps)- no biggie. Then instead of taking a break between sets she moved me over to wall squats (30-36 seconds). Those wall squats were the first thing to make me want to die a little. I've done loads of squats in the last several weeks but nothing that low or for holding that long. There were four sets of these.

Then we did tricep pulls and glute presses - triceps were more difficult than the glutes but it was at this point that my stomach was telling me that eating a salad an hour earlier wasn't the best idea. I survived but it wasn't fun.

Then there were shoulder presses and rows. Then a hellish cardio run - 6.0 incline with jogging intervals. The jogs weren't fast but they were awful at that incline. My heart jumped up to the 170 range and I really wasn't feeling that salad. I wanted to quit or lower the incline through 80% of it. But I stuck it out and didn't barf - I think that qualifies as success. We ended with ab work that focused on the lower abs - which is what I want but good god...

Anyway, I was worn out. I still had to give a presentation at work afterwards. I used a bar stool to sit and present. But as I told the trainer: I may grimace, grunt, and complain but this is all good stuff. It's pushing me to do things that I don't push myself to do on my own workouts. Like there is no way I'll ever set the treadmill to a 6.0 on my own - it's just not going to happen.

As mentioned earlier this week, I'm trying to keep the eating under control but I'm failing on the sugar end. Most of it is because I'm exhausted this week and sugar is the comfort food. However, things must be balancing out because I'm still losing weight this week.

This morning I was another 2 pounds down! I'm now right at 202.0.


That's 35 pounds lost. One more pound to be at my half-way point. And 3 more pounds to get to the next BMI range (which is mini-goal #3 I believe, maybe it's #4 - who knows, doesn't matter).

I'm exhausted but life is good.

Wednesday, September 16, 2015

In spite of...

In spite of a heavier carb day because there ended up being a Sister Schubert roll and some chocolate chips in my diet before the night ended the scale went down some more at this morning's check-in.

I'm back to, and slightly below, the low weight of a couple weeks ago = 204.2. I'm almost to my half way point.

I also took measurements and I've trimmed up in a few areas. My body fat % is continuing to drop as well.

All. Great. Things.

And all good reminders that being militant and strict about your diet and exercise plan might give you quicker results but that life style will never be maintained over the long run. Life and candy happens but there can also be balance. It's not a failure if I keep moving forward.

I may not lose anymore this week but I'm happy with what I saw this morning. And my body is super sore from the boot camp type of class yesterday - so in spite of my grumblings it was also a good thing.


Tuesday, September 15, 2015

10 Things I Hate About Bootcamp


  1. Walking lunges
  2. Mountain climbers
  3. High Knees
  4. Planks
  5. Any other jumping exercises
  6. Repeat the last 5 (because that's what he made us do!)
Today (Tuesday) was supposed to be Turbo Kick but it got cancelled so I went to Abs and Tone instead. Since that class is only 30 minutes I try to add some cardio before and after. So I got 20 minutes of the elliptical first and then happily bounced into class.

But we had a substitute. And he turned Abs and Tone into Bootcamp. I gave him my "mom look" a couple of times.


To be honest the only thing I really hated were the mountain climbers (which we had to do twice). But good Lord are my legs sore. I did my toning video that has a lot of squats and lunges in it last night so my legs weren't ready for anymore of those exercises today. 

I tried to run another 10 minute mile after the class but I only got about 5 minutes in. I switched to intervals after that to finish up the mile. I went as fast as a 8.0 (7:30 mile) but that wasn't even for a full minute and as slow as walking at a 3.0.

The scale has floated back down to 205 which was lovely to see after 2.5 weeks of it hovering between 207 and 209. It's still about 1/2 a pound higher than my low weight 3 weeks ago but we're getting there. I'm really trying to be better with my diet this week but am seeing how allowing yourself even a couple of small indulgences here and there add the carbs up pretty quickly.

 
I have my Doctor's office weight check in about 5 weeks. This was just something I set up to help me with accountability. I had hoped to already be under 200 lbs at this point so I'm readjusting my expectations. By that appointment, at a minimum, I want to be 199 which puts me in the regular "overweight" BMI category for my height. Anything beyond that would be lovely but we'll just have to see how it goes. I'm not going to get close to goal weight by December. Things are just going to go slower now. And that's fine - as long as I'm making progress I'm ok with losing weight slowly (at least the rational part of me is ok with that). I even told the trainer that I'd rather work on losing inches and building muscle rather than losing weight. I know some of it goes hand in hand but if I can fit into my clothes better that's more gratifying than a number on a scale. Still it would be nice to be losing at least a pound a week.

Until next time...

Monday, September 14, 2015

Week 14 Results

It's my busy time of year at work so I'll have less posts over the next 3-4 weeks. While I'm not as "on-track" as I have been I'm still moving forward.
  • Monday: 30 minute interval runs "speed-work" on treadmill and weights
  • Tuesday: 1.5 mile run, 30 min elliptical, 10 min/mile run
  • Wednesday: Zumba
  • Thursday: mini-work - some cardio and weights (assessment with the trainer)
  • Friday: rest day
  • Saturday: 30 minutes elliptical, 10 minute/mile run, weights
  • Sunday: 3.5 mile walk
I haven't been good at tracking this past week so I don't know my estimated burn versus calorie intake. My diet still isn't on track but it wasn't as out of control as week 13. I didn't gain any additional pounds this past week and I think I finally resettled after the carb-fest. Weigh-in this morning was 207.6. So up 3 pounds from a couple of weeks ago but nothing to freak out over.


Here's what I hope to do for week 15 but it will probably have to be adjusted if I can't get to the Tuesday/Wednesday classes. Or I may adjust after getting feedback from the trainer on Thursday.
  • Monday: elliptical and weights
  • Tuesday: Turbo Kick
  • Wednesday: Spin
  • Thursday: trainer session
  • Friday: speedwork and weights
  • Saturday: walk/rest
  • Sunday: run or elliptical, weights, and swim

Friday, September 11, 2015

Quick Recap

Met with the trainer. I liked her. This meeting was just the initial assessment so I have yet to get a work out with her. I anticipate it will be a love/hate relationship once we get going. But here's a recap...

  1. She doesn't like Burpees or Mountain Climbers either.  She doesn't see the point of them. She said, "you can do squats and push-ups - you don't have to combine the two and look like an idiot while doing so" (italics are my emphasis). I almost asked her to marry me.
  2. She got a big smile on her face when she realized I did indeed have a base level of fitness. She's excited that we can do more things.
  3. I've asked her to teach me how to properly use the free weights and bar weights. I want to play with the big boys and get away from the machines when I can.
  4. Number two should make me scared but as long as the evil exercises aren't going to pop up I'm am indeed up for anything.
  5. I can leg bench press 200 lbs. I'm pretty awesome.


Thursday, September 10, 2015

Imaginary Conversations

Meeting my trainer for the first time this afternoon. When signing up I wrote that I had no preference for having a girl or guy trainer - I ended up with a girl. Some gals might feel more comfortable training with another girl but my first thought is, "crap - she's going to kill me". My experience is that you can get away with less whining with a girl trainer, guys are easier to manipulate.

But here's how I imagine our conversation going this afternoon:

Trainer: "So what do you hope to accomplish during our sessions?"
Me: "I want to push myself and get stronger. I'm up for anything except burpees and mountain climbers. If you can just eliminate those exercises from your repertoire we'll get along just fine."


Believe me, there are plenty of other exercises that I hate but I'm willing to do if it accomplishes a goal. Planks are high on that list along with any other exercises that involves jumping. But those burpees and mountain climbers make me want to die inside.

In other random ramblings, last night was my last Wednesday Zumba night for a while. She started off with this song as her warm up:


Kind of a different song for Zumba but I really enjoyed it because I had an instant flash back to 2005 when I listened to this song while being this much pregnant:


My son was born in late September so this song got me through those agonizing last 3-4 weeks. Now 10 years later I'm up to my ears in planning a Harry Potter themed birthday party. The things you do for your kids... I'm also going to a Girl Scout meeting with my daughter who is VERY EAGER to try it out - that also makes me want to die inside (because of all the things they'll require me to commit and volunteer to).

And finally, while this week is completely crazy there's always this:


Wednesday, September 9, 2015

Running Goals

I mentioned before that I was actually taking on a little speed work in my weekly workouts. Nothing specific or scientific - like fartleks (he he) but more like flexible tempo runs.

I just pick a speed on the treadmill and go for a while, then slow down when I need to, then pick it back up again. And when I'm done, I'm done.


Like Phoebe, I'm trying to keep the joy in running.

I almost went to a boot camp class on Tuesday afternoon but I wasn't able to get out of my office early enough. Instead I started off on the indoor track thinking I would go 2-3 miles at my normal pace. I did the first mile around 10:25 (this pace seems to be a new normal now as I've done this fairly consistently over the past couple of weeks). But I'm worn out after that first mile so I took a walking break and then picked it up again. I only got halfway through the second mile when I felt tired and bored of the track. I dropped down to a quick walking break that turned into, "well I'm done with this" after about 10 seconds. I, however, wasn't done with cardio though so I switched over to the ellipticals for a while.

Ellipticals aren't that much more exciting but I got through my goal of a 400 calorie burn (took about 30 minutes). I still felt like I had enough energy to try another 10 minute mile before I was done. Also, I felt a bit guilty over the amount of mini donuts I had eaten that day and figured burning another 100+ calories wouldn't be a bad thing.

And so I switched over to the treadmill punched the 6.0 setting and off I went. The first few minutes were fine. At 5 minutes I felt done but I kept telling myself, "just 1 minute more". Then I was at 9 minutes and it was silly to give up. I'm sure the people next to me thought I was going to die at any second as my breathing was really labored. I couldn't quite hear how loud it was over my headphones but I'm sure it was bad.

But the point was that I survived and I pushed my workout longer by adapting. If I had stuck it out on the inside track I could have ran another 5 minutes to finish up that second mile and then I would have felt done for the day. Instead I got another 40 minutes worth of cardio in while still pushing myself beyond my comfort levels.

My fastest 5k (2010) had a pace of 9:14/mile. The fastest mile (by itself) that I ever ran was just under 8 minutes (seems crazy to me now as just running 1 minute at a 8:34 pace is agony). My first 5k (2009) was a pace of 10:01/mile. In early 2009 I wasn't in that much better of shape than I am now so getting back to this pace at my current fitness level is attainable.

And that's my current running goal - to get back to running a 10 min pace without it feeling like death after only 1 mile. I have no interest in pushing beyond a 5k distance right now. I'll re-evaluate after another month but going slow for a longer distance does not currently thrill me at all. This is kind of funny because in the past I would have always chosen distance over speed.

Over the next couple of weeks I won't be able to go to as many classes as I have been enjoying due to scheduling conflicts so I'll spend more time looking at running short distances. I'll just keep mixing it up so it stays interesting.


Tuesday, September 8, 2015

Week 13 Results


I'm running behind and slightly off the wagon. Exercise is decent - diet is bad. But here's a quick recap of last week's exercise if nothing else. I still haven't heard from the personal trainer so no updates on that yet.

  • Monday - spin
  • Tuesday - went to Turbo Kick but it was cancelled so I got about 25 minutes worth of elliptical and the Abs and Tone class.  I managed to overwork a back muscle from that class.
  • Wednesday - Zumba
  • Thursday - Quick run, 2 miles plus warm up/cool down walk
  • Friday - Elliptical for 35 minutes, Run - 1 mile at a 10:00 pace.
  • Saturday - I thought the rec center was closed for the weekend (turns out it wasn't) and it was too hot (for me) to run outside. I kept meaning to do something else but never got around to it so I eventually just called it my "rest" day.
  • Sunday - Forgot that I signed up to donate platelets. No exercise again due to cautionary restrictions.
Friday's run was kind of fun. I wanted to see if I could do a whole 10 minutes at a 6.0 (or 10 min pace) on the treadmill. The last two minutes were pretty painful but I got it done. Since I don't have enough time for longer runs I'm trying to up the intensity in my shorter runs. My theory is that I'll eventually get quicker over the longer runs as well if I keep this up.

I did exercise on Monday and had another good run that involved speed work. I spent 30 minutes on the treadmill and would work my way up to a 7.0 (8:30 pace) for one minute at a time. I probably did that 4-5 times. There were several minutes at a 10:00 min pace (6.0) and several at a 12:00 min pace (5.0), and a couple walking breaks. During the last 10 minutes it was harder to keep up the higher speeds. There was also an awkward, "is he trying to flirt with me and if so, why?" encounter. Seriously, the guy was staring at me the whole time I was on the treadmill doing speed work (which is not my most attractive look - red faced feeling like I'm going to puke), then he talked to me after, and seemed to follow me around a bit. He didn't strike me as a weirdo but it was weird for me. I don't normally have weird gym encounters so it was a novel and confusing experience. 


And the diet. Oh so bad. There is no diet right now. I'll get back on track but my mom is visiting and there are a lot of goodies to eat.


So not surprisingly, I have gained weight. It might be one pound or three pounds it keeps swinging back and forth. My primary goal right now is to just keep exercising and to try some moderation.

Wednesday, September 2, 2015

Go home GPS, you're drunk

Last weekend (Saturday) I decided sleeping in was more important than getting my run in. Also, I thought I had more time in the morning to run than I actually did. So I had planned on getting a 4-5 mile run in (with intervals) but only had time for a quicker 2 mile run around my neighborhood.

I started by walking the first couple of minutes, which conveniently brought me to the top of a hill by walking (instead of running) and then got started running. I could feel every ounce of alcohol I had indulged in over the past couple of days. However, six to seven minutes later my GPS told me that I had just run a mile at 9:15.


I knew it was wrong but my head wanted it to be right. I got to mile two in like 18:30'ish. And finished up around 2.5 miles.

I pulled up the map when I got home and my suspicions were confirmed.


It looks like I tied a very nice bow in the bottom right corner.

Part of the issue is that our streets will eventually connect but I can run the connections as they're currently gravel. But GPS doesn't think that there are roads there.


Usually I don't have this problem with MapMyRun so I don't know what its issue was.

In the end it gave me an extra 1/2 mile with all those meanderings. I did wear a regular watch so I know my total time with walking breaks at the beginning and end was 24 minutes. So I was running faster than normal but definitely not at a 9:15 pace.

The next day I did run one mile in 10:30 however, and that was after 35 minutes on a spin bike. I'm basically the white girl equivalent of Usain Bolt. Try to contain your jealousy.

Tuesday, September 1, 2015

Waiting on a sign from heaven

I was at a bit of a loss for the next step of my fitness journey.


Then Sunday at the rec center I saw a flyer about a wellness program.

Microsoft Publisher has spoken.
It's a program I've done before (many, many moons ago) but I didn't think they offered it anymore. Then I also saw a Tweet, or Facebook reminder that Monday was the last day to sign up. I took it as a sign that this is what would help me out for the next stage.

It's a little pricey in comparison to what I paid before (they had a grant and it was far cheaper) but compared to other gyms it's a heck of a deal. Basically it's $200 for about 14 weeks of once/week individual training sessions and various assessments plus a pass to the fitness classes they offer.

So I'll have a trainer again. I'll hate my life during those sessions but in the end it's good for me since they'll force me out of my comfort zone.

I'll still do a lot of my own thing during the week, picking classes I like at times that work with my schedule, doing strength training, and swimming. But I'll get their input and be able to focus on particular exercises and feats of strength that I'd otherwise not do. The accountability of meeting with someone each week is great too. The program goes until Dec. 2nd which is right before I get my thyroid out so it lines up perfectly.

I'll post more about it after I get to meet with the trainer and figure out our plan. But this is my bigger "plan" for the next 12'ish weeks.