Potential Means You Ain't Doing Sh!# Right Now - Donna's Progress Log
My name is Donna and I have potential. But as MSU professor Michelle Ventour says, "Potential means you ain't doing shit right now!"
I'm spent most of my life as overweight (upwards of 65lbs at my highest). I have been inconsistently active (love weights; hate cardio) but diet has been my biggest issue. I'm what Leigh Peele calls a "happy feeder" - I just haven't cared enough to actually control how much I eat and the result, I resemble the Michellin man with big boobs. The insanity of exercise ADD and poor diet has to end because youth is no longer on my side.
I'm a 35 year old, married, college professor living in Southern California with my husband of a year. We want to start a family in the next year or so and I want to be as healthy as I can be for pregnancy and beyond. I have a family history of diabetes, stroke and cancer related to poor diet, no exercise, smoking and alcoholism. I don't smoke and I drink very rarely. But I can abuse some food and sit on my ass for days without any exertion.
I had a "Come to Jesus" moment last Christmas when we were visiting my mom and sister in Texas. I could barely get my big beige ass up and down a single flight of stairs without knee pain or huffing and puffing. I have lost 9lbs and a jeans size since January but I have lost my focus more times than I care to recall.
I joined the women's challenge as a way to keep myself accountable and on track. I am planning to start OPTing for Fat Loss on August 4th. (I'll post my stats and pictures then). In the meantime, I am lifting at home 2-3/week and hitting the gym for cardio 3/week. I have started to keep a food journal through FitDayPC so I can get used to watching my macros (something I've done in the past with not much consistency or success).
This is what I've done in terms of exercise thus far this week:
Monday's Workout: Ab Circuit and Full Body Circuit Training using Abs Diet 2 DVD
Tuesday's Workout: 25 minute treadmill hill intervals; 20 minutes upright bike hill program level 5
Wednesday's Workout: Cathe's Push Pull Weight Workout - Total Body (45 minutes)
Donna, I LOVE the title of your log! I'm new here as well (at least new to posting LOL) and I joined the challenge too. I'm starting the OPT program this week.... I was going to wait until next week, but my impatient self said "screw this... I'm starting NOW." Good luck... I'll look forward to hearing about your progress!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Welcome, Donna! I'm new here, too, have joined the challenge and thought I'd give OPT shot as well. You sound like a lot of fun...I'll enjoy following your log.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Thanks for the welcome everyone. I've decided to start OPT on Monday (July 14th) instead of waiting. What I've been doing in terms of diet ain't working so I might as well bite the bullet and get crackin'.
Lori - I'm starting on Monday. I needed time to get a new scale and to figure out my 1RM. Plus, I need to get the hang of macros esp. as it seems I've been inhaling carbs and skimping on protein.
Today - I did 30 minutes of circuit training that involves some cardio. I was in no mood for pure cardio but I plan to get in 45 minutes tomorrow.
I just re-read your comment in my log and realized that you said you were starting next week... my mistake! Must be the caloric deficit that's causing me to have brain cramps LOL! Oh, and I hear you on the carbs... that will be my ongoing battle. I'm already looking forward to the week when I get to eat 50% carbs! I'll have NO PROBLEM with that week!
As far as the 1RM thing goes... my trainer suggested using a perceived exertion scale instead. If you feel like you're at like a 7 out of 10 by the end of the set, the weight is good. He just didn't think that finding the 1RM was necessary... I found his way to work for me quite well. Just a thought.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
WOW, I'm super impressed that you already started a log and are "gettin' it done!" You will find so much support and information here that you and I can team up on the YaYas with our results!! Okay, just kidding, but I really want everyone to know how great Leigh is as coach, motivator and troubleshooter.
Just a suggestion for protein shakes (if you don't have a favorite), try Syntrax Nectar Whey. There are a few threads on it in the Nutrition forum at Yayas, too. I've ordered samples from VitaLady and all I can say is that everyone is just yummy. I like them because I can mix them with water and they taste awesome. Roadside Lemonade, Fuzzy Navel, and Twisted Cherry are what I have tried so far........Lemon Iced Tea, Carribean Cooler, Crystal Sky and Fruit Punch are the others I've got sitting here but have yet to drink.
I'm looking forward to reading your journal and following your weightloss. I joined the August challenge, also. Just remember, you deserve this!
BTW: You gotta put this log in your signature so people can be inspired by your thoughts and achievements! ;-)
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
Lori - LOL about the brain cramps. I've been trying these macros and like you, I think I'm going to live for the 50% carb week although just tracking for the last few days has been an eye opener.
Stephanie - Thanks for the protein shake suggestion. I have some whey powder that I've been using Pro Blend 55. The taste is fine as long as I have it with frozen berries but I'd love to find something with different flavors. Tastes good with water you say? I definitely need to check that out because I had some Jay Robb powder with water and it was like drinking Crystal Lite with No Splenda...way gross. LOL about teaming up on the Yas...Thanks for the support.
Against all that is Donna, I got up and hit the gym this morning at 6am. If you know me, early morning anything is normally a fluke and on a Saturday morning to boot is a downright miracle. But since I took off yesterday, I decided I needed to get up and do something. More than a day off and I set myself up for falling off the wagon altogether.
Anyway, I did 25 minutes of interval walking on the treadmill. I vary the speeds and inclines. I used to run but I have to spend about 6-8 weeks preparing my legs for that sort of exertion. I have a history of shinsplints and knee issues (tendonitis) so incline walking really helps. I also did 20 minutes of a hill program on the upright bike. I need to switch that up to either the elliptical or stepmill because "Fe-Fe" no likey that seat and my legs don't like the recumbent bike.
I also did some basic crunches and reverse crunches on the decline bench. My husband helped me with the reverse crunches because my form was awful and I was straining my back. I know I'm going to feel this in the morning.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Lori - I was the class nerd, militant and clown all rolled into one. I say crazy stuff that makes my husband do a double-take so I hope you enjoy the log.
Surprisingly I wasn't sore after the crunches. Maybe because I have been doing ab work for a few weeks now, I'm not getting DOMS like I did in the beginning. The YaYas is a message board that Stephanie and I are on for people who like to use fitness videos for workouts. There are journals and the set up is similar to this forum but it's 99.8% women. Stephanie posted her phenomenal results working with Leigh and I came back to lurk.
I began OPT this morning, working out at home. I have to tell you those bodyweight exercises are going to be the death of me. Lifting 215lbs on my forearms and toes like to kill me dead. By the time I was finished with the whole workout, I was sweating like a preacher running out of a whorehouse. Nevertheless, I think I'm really going to enjoy this program once I can get the calories and macros right.
Wide Stance DB Deadlifts
3x10x15lbs (each hand)
Comments: Good starting weight and good form. Injured my back once doing deadlifts incorrectly and now I'm a fanatic about doing them right.
Swiss Ball Bridges
3x10
Comments: Challenging...My legs and ass better look fabulous after this!
Swiss Ball Flys
3x10x12lbs (each hand)
Comments: More challenging than I expected. Sitting upright on a ball makes this one tough.
Neutral Grip Shoulder Press
3x10x10lbs
Comments: Need to try 12's. 10's were borderline light.
Prone Supermans
3x10 (2-3 second holds)
Comments: Challenging but doable with brief rest between sets.
Low to High DB Woodchops
3x10x10lbs
Comments: Began with 12's for first set and realized that was too heavy and my form sucked. Once I dropped back to 10's, I was able to get the form right.
Planks
1x5 (30 sec holds)
Comments: Lawd Jesus, those puppies ain't no joke. I was on my mat thinking, "Lifting 30lbs over my head is easier than this." This is an exercise that I have to work on building up core strength. My abs are very weak obviously and need vast improvement.
I'm going to the gym this evening with my husband to do some cardio so I'll post my macros and what I do in terms of gym cardio later.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Thanks Leah for stopping by. Don't mind me, I'm just crazy!! I peeked in your journal and you're doing a great job!!!
Stephanie - Don't even get me started on those T-Ups. I looked over the plan for A-2 and groaned. Those things are going to whip my tail.
Lori - I was a venerable saint, I swear I just had a smart ass mouth and quick comebacks. Teachers either loved or hated me. Nonetheless, I always got good grades which probably pissed them all off. But karma is a bitch because I taught jr. high for 3 years before I got my Ph.D. and those kids were like birth control
Went to the gym with the husbster and did 30 minutes on the treadmill @ 71% and 20 minutes on the elliptical @ 75%. I have the attention span of a 3 year old (don't ask how I got through grad school) so I need to break my cardio up into 30 minute or less segments on different machines. Plus, with my shinsplints changing equipment helps me move and hit different angles of my calf muscles.
Ending the day a little over my 1749 target (still managed a deficit of 1183 with my exercise included). The breakdown was 1986 calories
37%protein, 31% fat and 29% carbs.
I'm already feeling my hamstrings from those deadlifts. Tomorrow should be very interesting
Marty - Thanks for stopping by. Trust me, those 12lbs were challenging. If I was on a flat bench, I could easily lift 20lbs or more. But that stability ball makes me do double the work in less time.
Tracey - How's everything go with you babe? How's the work situation? Len's doing fine...lost 20lbs in 2 months by just taking the bus to work. How unfair is that
My schedule was thrown off this morning because I had to take my husband to the airport on a business trip. Anyway, I spoke with Leigh Peele today and decided I needed her help with accountability. She did identify one of my biggest problems - my work schedule and underestimating my caloric burn on those days. Because I'm a college professor, I only go into the office 3 times per week, max. During my teaching hours, I walk around the class the entire time (about 9 hours per week and I sweat like a fox's ass in a pepper patch to boot) and I go long stretches without food (back-to-back teaching schedule). So ultimately on my work days, I have serious blood sugar crashes followed by over-eating to compensate. On my non-work days, I'm eating too much and moving too little and then to add insult to injury, I eat out too much on the weekends. I need to reverse the eating and activity around and possibly drop the calories a bit lower on the non-work days and kill the eating out until I've dieted down to my goal weight.
This morning I woke up with sore hamstrings. I did the recovery as planned last night but they are still tight. Everything else is fine so I skipped the step-ups today to give my hamstrings a break but I managed to do all the rest.
OPT - Workout A-2
DB Face Pulls 2x10x12, 1x10x10
Comments: The third set was beyond challenging so I dropped the weight a bit so I could get through that set.
Bent Over Rows 3x10x20
Comments: 20's are perfect for my 70% of my 1RM. This was challenging but doable.
Standing Curls 3x10x15
Comments: Tough set...maybe show start at 12 and work up.
Trunk Extensions 3x10
Comments: Deceptive on picture. Not super hard but I know it will help my posture and strengthen my core.
Side Planks 2 sets of 30 seconds per side
Comments: Planks are going to be my "Lawd haf mercy" moves. Those things are incredibly tough. I programmed my stopwatch for 60 seconds but my abs and elbows said, "Not today, heifa."
I second Marty's thought about the weight you're using on those flys... holy crap, woman!! And the face pulls... don't even get me started! I *thought* I could handle 12# the first time I tried them, but seeing how I could barely hold them UP in front of my face, I knew there was no way that was happening! After trying 3 times, I finally settled on 7#... pretty wussy compared to you LOL!
You know what? I think I'm going to ditch cable TV... I get much better entertainment just reading your log! I'm making a mental note never to be drinking anything when reading it so that I don't spew stuff all over my laptop!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Lisa - I teach Women's Studies (history, sociology and research methods based courses) at CSU Fullerton.
Ginny - Thanks for the well wishes. Glad you like the log. It's taking me some time to get through other logs but I'm getting great inspiration and ideas from them.
Lori - Those face pulls were hard esp. toward that end of the second set. I think I'll start with 10's next time. But remember, I've got at least 50lbs on you, so I should be lifting heavy like a mini sumo wrestler. That visual of me as a mini sumo wrestler isn't totally inaccurate
Eats ended over again. Damn, damn, damn Not terrible but more than I want it to be. I've been aiming for deficit that is equivalent to 2lbs per week but if I can't get my calories down a bit more, the deficit will be approximately 1.5lbs per week (which is good considering).
I started OPT this week also so we can cheer each other on. You are funny as hell and you MUST have some southern ties to by saying stuff like, "sweatin a preacher running out of a whorehouse". I like that you put the wt. lifting for your workout session, i should do that too. I am in grad school right now and can relate to your schedule and your comment about having the attention of a 3 year old. I have started calling this wt. loss journey and all that it includes, logging, chatting, tracking, blogging......my second dissertation b/c I am currently putting more hours into this than my own diss. yikes. Keep on keeping on! McClain
Anyway, I spoke with Leigh Peele today and decided I needed her help with accountability. She did identify one of my biggest problems - my work schedule and underestimating my caloric burn on those days. Because I'm a college professor, I only go into the office 3 times per week, max. During my teaching hours, I walk around the class the entire time (about 9 hours per week and I sweat like a fox's ass in a pepper patch to boot) and I go long stretches without food (back-to-back teaching schedule). So ultimately on my work days, I have serious blood sugar crashes followed by over-eating to compensate. On my non-work days, I'm eating too much and moving too little and then to add insult to injury, I eat out too much on the weekends. I need to reverse the eating and activity around and possibly drop the calories a bit lower on the non-work days and kill the eating out until I've dieted down to my goal weight.
Okay.........I just have to say, that you made me lose it when I read that! I just couldn't stop laughing because of the mind movie I was making........Oh, lord........LOL
I'm glad you got to talk to Leigh and she has some good plans for you to put into place. Isn't it amazing how she makes everything sound like it's so easy to fix? Love that gal!
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
McClain - LOL about the second dissertation I am glad I've started this while I'm off for the summer and only working on an article. If I had started this while teaching, I'd probably quit. What are you getting your degree in? Yes, my dad's side is from the deep south so I get alot of my sayings from those relatives but I get my insane sense of humor from my momma and 'nem
Stephanie - Glad I could make you laugh!!! Leigh's advice was spot-on and I can't wait to get started working with her one-on-one although taking pictures in my granny panties
I decided to take a full rest day although I did walk in the mall (Del Amo) which is equivalent of walking the length of a regular mall 4 times.
Potential Means You Ain't Doing Sh!# Right Now - Donna's Progress Log
But as MSU professor Michelle Ventour says, "Potential means you ain't doing shit right now!" 
I'm new here as well (at least new to posting LOL) and I joined the challenge too. I'm starting the OPT program this week.... I was going to wait until next week, but my impatient self said "screw this... I'm starting NOW." Good luck... I'll look forward to hearing about your progress! 
Those things are going to whip my tail. 
Nice to see you over here!! How's Len doing these days?
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