WSFL Day 4 went great! It was a beautiful day here in Ohio, so I got a TON of things done outside. Managed to get inside every few hours to eat, so that wasn't a problem. I had high energy all day and never felt hungry. I combined the last two meals of the day (my workout shake and my bedtime shake) into one giant shake and it was soooooo good!
Workout was cardio intervals plus LISS. Wendy, if you are reading this, I want you to know that I finally let it all loose outside and I am definitely faster! Remember, when I used to run all the time, I was the slowest one out there. So, my all-out effort clocked in at a 6.24 pace on my Garmin. My average pace for the LISS was 11.00. Now, that may seem slow to you, but I was a 12:00 pace before. So, definitely an improvement. I just FELT stronger out there on the pavement. I'm going to move all of my cardio days outside from here on out.
Today, I have strength plus intervals. I'm trying to figure out where to fit it in. I should probably be at the gym now, but I'm just not a morning workout kind of gal. I've got to take sophie in for a puppy cut and then puppy training. Maybe when we get home, I'll sneak over. Then, later in the day my parents are coming over to visit. I didn't have anything for them to eat, so my neighbors went to Amish country yesterday (this probably sounds foreign for those of you not from this area!). Well, they picked up some trail bologna and baby swiss and homemade fudge (again, if you're not from this area, you may not have heard of trail bologna, but it's YUMMY and pretty low in fat). I'm going to at least make them a cheese/meat/cracker tray and I figure I can fit in some swiss and trail bologna into my day.
And for Wendy and Karla who say they are following my progress (yes, my ears were burning!), I want to let you know that I'm going to follow 100% just so you will be able to see my results for what they are! Thanks for having the faith in me!
Hi Jane. Just popping in to mention that I was at Target yesterday and I bought a jumbo-sized Bonnie Bell lip smacker in watermelon.
Glad to see that WSFL is working for you! Personally, I don't do well on low-carb plans, but I know so many people thrive on them. Diff'rent stroke, huh? I hope Sophie is doing better, poor little girl. Enjoy the rest of your weekend. Up here in MI, we are FINALLY getting some nice weather. About friggin' time.
Sounds like this is working for you. Congrats! Way to go on the running. I was always slow too, but it's amazing how much intervals increase your speed. I never used to do it, but boy do I see it working now.
And for Wendy and Karla who say they are following my progress (yes, my ears were burning!), I want to let you know that I'm going to follow 100% just so you will be able to see my results for what they are! Thanks for having the faith in me!
Scale is down 2.5 pounds.
Me, too! Following your WSFL, that is! Sounds like things are going great!
Hi Jane. Just popping in to mention that I was at Target yesterday and I bought a jumbo-sized Bonnie Bell lip smacker in watermelon.
Glad to see that WSFL is working for you! Personally, I don't do well on low-carb plans, but I know so many people thrive on them. Diff'rent stroke, huh? I hope Sophie is doing better, poor little girl. Enjoy the rest of your weekend. Up here in MI, we are FINALLY getting some nice weather. About friggin' time.
Hi Jill! Make it a Dr. Pepper and we are in business.
Jill, I've been doing TNT for so long now that WSFL is actually a breeze....I'm getting more carbs now than I've gotten in a long, long time! Yeah fruit!
Thanks for the detailed posting Jane. We are all excited to see the potential of the program. Here in Portland the weekend has been cold and rainy. Very sad for me since I started to take all my cardio outside too with the coming of the spring and for the long weekend I am forced inside. It is amazing how the weight training has complimented my run speed. And the Amish food..... Ah, I sure do miss some of that.
Wendy, I am led to believe the program is low carb but it also is not rocket science. If you had the workouts, I bet you could just do a basic BW*9 in calories with macros that work for you. I think the macros matter less to overall weight loss than they do to how people feel.
Hi Jane! Glad this new program seems to be working for you!! Just wondering if the carb cycling coincides with the work out plans or not. Are you always supposed to have your no carb day on your day off? I don't know much about carb cycling, can you share more about that part?
Yes, the carb cycling is set up around the workouts. No carbs = no energy for my rest day. Higher carb days are built around higher energy workout days. Then, there are low carb days (not NO carb days) as well. I'm quite used to carb cycling, so this is nothing new to me.
Any recommendations on where I can find out more about carb cycling before I drop the 80 bucks on WSFL?? I'd like to know a bit more of what I would be getting myself into.
UGH! Back to work after having 5 days off. It was so great having so much time to myself!
WSFL Day 8
Today will be a strength and HIIT day. Feeling great, thus far.
My one week progress report: Scale -- down 1 lb as of this morning. Throughout the week, it was as high as 2.5 lbs down, so it's obvious that these last 5 lbs are going to be difficult to get off, so any downward movement is great in my mind!
Body fat - The only way I have to measure is the Omron (which I don't trust). But for those interested, the Omron is down 1% since the start of WSFL and it measured the lowest number ever this morning
Food - no problem. I'm actually liking the diet part of it. Love having fruit in my shakes and have found some favorite meals that I have cooked up ahead of time.
Energy - I'd say very good. Worked out 6 days last week, mowed the lawn twice, planted all of my flowers, cut down some trees, walked the pup a lot. Was generally moving and doing something all week.
I was surprised with a stagnant scale this morning and then TOM hit. Early. I think that explains that! So, I would expect I shall see some nice movement later this week.
SQUATS
6x80
6x85
6x90
6x95
Multiple times through 2 circuits of 2 exercises each.
Nothing new to report. The scale has been stuck for the last couple days. I'm blaming it on TOM. Food's been 100% and workouts have been good. I'm really enjoying my cardio days outside. Fabulous.
And, my new found love for chicken sausage. Where have you been all my life?
Weight: 5'8" From 160.5 to 140 -20.5 lbs
Chest: From 40 to 37 -3.0"
Below Chest: From 32 to 29.25 -2.75"
Stomach below belly button: 39.5 to 35.5 -4.0"
Waist at narrowest: From 32.5 to 27.75 -4.75"
Hips: From 41 to 37.5 -3.5"
Thigh: From 24.25 to 22.0 -2.25"
NOTE: Went to a smaller bikini bottom this month! Still working on those last few pesky pounds of fat. Will finish out the challenge focused on fat loss and then will concentrate on muscle/strength next.
Linear Mode
