I’m pretty new to this website and this will be my first public log.
The meaning of my title from WikiAnswers:
"A Massachusetts saying: - Marblehead, MA is a seaside town north of Boston --- the phrase is used to describe understanding ('light dawns') of something by a person who is being a bit dense or stubborn ('Marblehead')"
I consider myself to be pretty bright, but I’ve been very dumb about losing weight.
A little about me: 45 years old, married, 2 teenagers, work full time. Former couch potato to 5-6 days per week exerciser. Highest known weight at 267 in 1999, got down to 225, regained to 245 after a knee injury and extended pity fest and am now at 239.
I first started my weight loss journey about 10 years ago @ Weight Watchers. I started exercising once I realized I could earn more ‘points’ and eat more if I worked out. Turned out that I love exercising. After a year of WW, I stopped losing weight and couldn’t figure out how to get things moving again. I joined and dropped out maybe 3 more times over the next 5 years.
In the meantime, I’ve progressively increased the intensity and length of my workout sessions, and let that be my focus rather than losing weight. Somewhere along the way I lost sight that my training was supposed to support my weight loss, not be my primary focus.
I primarily use DVDs for exercise as I workout first thing in the AM as that is when my energy level is high and I can pretty much guarantee I won’t skip it. I completed the Chalean Extreme 3 month program in March '09 and lost bodyfat and inches but only 7 lbs. I was ok with that as it was the first real strength work I've been able to do consistently since my knee injury. I am now back to a good fitness base.
I bought a Bodybugg thinking I needed to know my real numbers because “I must have a slow metabolism” but really I have an exceptionally sedentary lifestyle. My chart spikes when I workout in the AM and pretty much flatlines the rest of the day unless I really focus on getting up and moving around at work. I did really good at tracking intake for a while but then went back to guesstimating my calories like I always do. I then spent a couple of months amping up my cardio in an attempt to lose weight. That didn’t work, so I went back to Chalean and crashed and burned. Couldn’t sleep, yawning all day, tired and achey, irritable, etc.
I don’t remember how I stumbled across Leigh’s site but I’ve been listening to her podcasts, reading old posts and finally bought the Fat Loss Troubleshoot package last weekend. I’ve took most of the week off exercising to rest (which was really, really, hard for me) and have focused my energy on learning about the program and getting my kitchen in order. I’m going to focus on tracking my intake, getting macros right and nailing the deficit.. I’ve had all sorts of light bulb moments the past couple of weeks.
In a nutshell, I want to focus getting this fat off, and then I’ll get back to and seeing how heavy I can lift, how long I can do step aerobics, etc. when I’m done.
I started the FLTS Opt program today. I enjoyed the strength work and resisted the urge to tack on cardio as I usually do on my extended weekend workout sessions. Instead, I'm going to do some housecleaning. My husband should enjoy this program
I'll report back tomorrow on how well I did with the eats (day 1 and we are taking DH out for dinner for father's day -- I'll plan what I'm going to order before we go)
What sort of knee injury did you have?
I had patellar subluxation (my kneecap was slipping towards the outside). Never figured out why exactly , but once I started foam rolling I think it was because my IT band was really, really tight I spent a lot of time strengthening my inner quad and stretching in physical therapy. It took me a while to get rid of my limp.
Why can't you fit any activity in your day after 7am? What does your typcial day look like?
I have an 1 hr to 1.5 hr commute to work each way. Typically, I try to leave the house between 7 & 7:30, am at work all day (IT - desk job), get home between 6 & 7:30, fix dinner for kids if DH hasn't gotten home yet and/or grab something to eat, pick up a little, sit on my butt then go to bed by 10p. I have hopes of getting a job closer to home, but there are slim pickings right now.
Since you've read Leigh's work, you know that workouts follow more constant, and routine things like nutrition, sleep and basic moving around for fat loss in terms of effectiveness. Good on you for starting and welcome to the logs.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
NEAT: Laundry & vacuuming. Spent too much time on the computer and watched a movie with DD @ 8P
Comments:
I was tempted to move my official start day to Mon. I'm glad I didn't because I was very mindful when we went out for dinner and ordered bbq chix and naked sweet potato. I could have easily have been in a big calorie surplus for the day after eating @ Texas Roadhouse.
Eating more protein requires a lot of focus by me. Gotta get to work on planning those meals and sticking to the plan.
I was surprised at how light I had to go on the ball flies and how badly I sucked on the planks. I skipped a set of woodchops because my back was feeling a little twingy. Must have been an off day
Stats for Sun, 6/22
Sleep: 6 hrs
Cals burned:
Cals consumed:
Exercise: Opt Day 2
45m Seasun's BOSU Step (used a regular step) + Cathe's Total Body Stretch
HRM: 437 cal, Avg HR 132
Bodybugg: 6.7 cal/min 316 cal/30m moderate activity
Comments
Interesting difference between the HRM and BB. I'll keep tracking them and maybe a trend will become apparent to me.
I haven't been using my HRM for a while and apparently I enjoyed last weeks rest a little too much. I felt a little draggy towards the end of the cardio and didn't really meet the target HR zone, but I was huffing/puffing and sweating so I think I did ok. I'm thinking I may need a nap in a bit though.
Down from 229 to 226.2. I know it is water weight but still worthy of a I thought I was pretty good about drinking water, but it is hard to get a gallon in every day! I also got rid of the inflammation.. not getting up feeling achy and tired any more.
Sun
Calories Burned: 2295, Calories Consumed: 2085 (23P, 50C, 27F) I ended up having a 2 hour nap in the afternoon, then a little cake and ice cream w/ everyone and it threw me way over my target. I'll chalk this weekend up to being a warmup period and getting my mind right.
Exercise:
Cathe's Butts & Guts Warmup + Walking Lunges
Opt A2: Step Ups (8", 10", 10"), Face Pulls (5, 6, 8) new exercise.. trying to figure out the right weight, Bent Over Rows (15, 15, 15), Standing Curls (10, 12, 12), Trunk Extensions, Side Planks (40s, 30s)
Program Static Stretches + B&G Stretch + iced knees
Comments: I like how I feel after the resistance workouts.. very energized. I did better with the food yesterday but am not meeting my burn target. This is when I start adding on cardio, but will resist doing too much as I liked the way my energy level felt yesterday. I parked farther away yesterday and got up every hour to do something, but it still doesn't add up. I will try dropping calories as well and move around in the PM -- trying to hit that 1000 cal deficit.
Exercise:
AM - Turbokicks 101 (20m) + AM Yoga For Your Week - Backbends
PM - Wii Fit
Comments:
This is my hormonally low energy week which I was trying to ignore with limited success -- bad timing on my part In any event, I plan to redo Opt week 1 and do a better job of meeting the protein and cardio targets next week. I was feeling slow once I started yesterday's cardio session so switched over to something easier and shorter, rather than pushing myself as I usually do, followed up with yoga. Our Wii Fit board came back from repair so I played for a while last night with the kids. Fun! Stayed up a little too late so slept in this AM. I have a system implementation tonight so will be up at least until midnight. I may fit in a workout tonight as I probably will be too tired tomorrow AM.
We are doing a short beach trip this weekend. I'm trying not to get panicky about staying on my diet. I'll just have to be mindful of making good choices and stay away from the boardwalk crap -- should be lots of good seafood avail.
"Light dawns on Marble Head."
I'm from Mass. and have heard that one since kindergarten. Of course it was really funny when I figured out what it meant!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Wow -- the end of last week went downhill in a hurry from an energy level perspective. I have a pretty bad cold that I'm hoping the sunshine will bake out of me.
Thurs: 4hrs sleep (system implementation)
Calories burned: 2399 Calories consumed: 1708 (22p, 50c, 54f) Deficit: 691
I took a walk at lunch to wake up and when I came home DH had bought pizza -- I had a slice and went straight to bed (i.e. high carb, fat #s)
Fri: 9 hrs sleep but woke up with sore throat and congestion. Felt like crap and had fasting blood work so didn't workout in the AM.
Calories burned: 2489 Calories Consumed: 1565 (26p, 41c, 33f) Deficit 924
I worked at home yesterday so didn't move much. I made myself workout in the PM because my calorie burn was so low @ 5P. 30m aerobic dance + Opt 1 and recovery
Comments:
I feel like this week was a FLTS break-in period. I want to do better and continue to see results.
My action plan:
Uploaded the FLTS and Opt manuals to Staples so I can get hard copies made. I'm guilty of skimming and jumping in with the program. I did listen to the FLTS audio on the drive to/from work last week though.
I have some protein powder and PB2 on the way. I tried powder in the past but the kind I had made me gag. I've been having a vitamuffin (100cal) with a smear of almond or peanut butter in the AM pre-workout for about a month. I'll replace that with a Pre/Post w/o shake. That will help with upping my protein and lowering carbs. I usually have chicken or tuna on a salad at lunch. So my other trouble spot is grab and go dinners. I will plan my meals the night before rather than guesstimating some protein, some veggies at feeding time. And I plan to cook a few meals ahead of time for the week.
I do get a gold star for tracking 100% of everything that went in my mouth this week. I was really obsessive when I first got my Bodybugg in Jan, but haven't been consistent the past couple of months.
I'm getting ready to do some cardio and pack up for a short weekend trip. I will stay the course. I have food tracking software on my palm, so I have no excuses for getting off track this weekend.
Ending this week at 236.2 Down 2.8 lbs. (noticed I had a typo earlier in the week on my weight. Wishful thinking I guess)
Yea, another Leigh Peele fan here. I love listening to her podcasts (I got the trouble shooter too). I'm not following OPT yet, but rather incorporating bits and pieces into my own plan, which is to eat at a deficit and eat healthy and do lots of easy exercise.
Annette something about Leigh's KISS and no BS appeals to me. It helps to peel away all the excuses about why I've been unsuccessful at losing weight. I'm really optimistic right now.
This weekend was great, though I was sick as a dog on Sat. I pretty much slept most of the day/evening, though the kids had fun at the hotel pool. Sun we hung out at the beach. I guesstimated at having a 500 cal deficit both days as I didn't have my Bodybugg on and we were eating at restaurants. I'd planned to do 'before' pictures but I have a perfect one now... my husband took one of me fat and happy on the beach.
Today's weight: 236
Mon: Cal burned 2333 Cal consumed 1668 Deficit 665 NEAT was walking around shopping at outlets and laundry when we got home. 4717 steps
Tues: Cal burned 2521 Cal consumed 1351 Deficit 1170 First day I made my goal of 1000 cal! Still not meeting the protein target. Exercise was 50m step aerobics @avg HR 133 and lots of trips to the bathroom during the day as I was guzzling water -- I'd walk to the farthest bathroom each time. 9447 steps
I'm a little sore from step yesterday. I need to do some extra warmup before doing those step ups today.
Plan out your food and do your protein first. Once you've got your protein macro hit for the day, then fill in the rest with carbs and fat. Then, follow it.
Thanks Jane and Jules. Planning ahead is something I need to work on. I have a 3 day weekend coming up so I'll spend some time getting into a routine.
Weight 235.6
Wed: Cal burned 2520 Cal consumed 1252 Deficit 1268. Steps 7324.
Exercise: 10m dynamic moves + Opt A2 + recovery. I think my wonky knee is benefitting from the step ups. I still suck at side planks though.
Comments: Something weird happened yesterday.. I had lunch ~ 1 and at 2 I was so tired. I just wanted to put my head down on the desk. I walked around and tried to wake up. I finally ended up getting some caffeine and eating a handful of dried fruit/nut mix. I came home and made tacos for the kids and monkfish for DH & I. Also made a red hot chix salad from the Hungry Girl cookbook for today's lunch. Fell into bed at 8P. Even skipped my PM snack LOL.
Feeling somewhat better today, but I think I'll have a rest day tomorrow.
Time for cardio and gotta get to work. Traffic will be horrendous tonight with everyone trying to get to the Shore for the long weekend.
(edited to add: decided to do some yoga instead. I'm still hardheaded )
Not an unreasonable guess.. but nope. Protein/fruit shake early am, boiled egg & apple late AM, grilled chix with salad (lettuce, tomato, carrots, broccoli) and balsamic vinegar for lunch. I actually think I was missing my usual carbs
Exercise: Yoga: Altar of the Heart My favorite yoga practice.. it just makes me feel all aaaahhhh.
Today I felt so refreshed after sleeping 10 hrs. Had a protein shake and 1/2 a vitamuffin, did a favorite workout Amy's Kickbox Surge, had lunch (steak and veggies) started crashing again and ended up taking a 3 hour nap.
My energy levels are so low. I guess it is because I'm dieting 'for real' now. I'm used to working out 6 days a week. I'm going to stop trying to do the cardio @ 70% MHR recommended in OPT and try some lower intensity stuff until I adjust. I'm not seeing myself getting to intervals any time soon. I usually don't have any issue on the strength days.. I feel pretty energized actually.
So, I think I'll use the OPT strength workouts with lower intensity cardio this month, then try bumping the intensity up after I come back from vacation the last week of July.
I finally picked up my hard copy of FLTS from Staples today so I will start reading it again -- I have a hard time not skimming online.
Comments: very low energy yesterday. After workout pretty much sat around all day.
Today was much better all around. 8P and I've already burned 2300 -- I should have a nice deficit.
Exercise: Cathe's Supersets Round 1 + 30m walk Round One, Group A
barbell squats - 30lbs
barbell deadlifts - 30 lbs
barbell bench press 12lb dumbbells
dumbbell front/side raise on stability ball 5 lbs
wood chops on the stability ball 8lbs
Round One, Group B
barbell plie' squats - 30 lbs
dumbbell pullovers on the stability ball - 12 lbs
dumbbell incline fly on stability ball - 12 lbs
dumbbell rotator cuff side raises on stability ball - 5 lbs
roll outs on the stability ball
I used moderate weights and used OPT longer rest periods. I really enjoyed the workout.
NEAT: Picked up Magic Bullet (on sale for $39!), tried on clothes, went to Home Depot and got mulch and some plants. Came home and helped DD clean/vacuum her room. Then helped DH & DS bring DD's new dresser upstairs.
I've decided to move my log to a dieting site as that is what I will be focusing on until I get a handle on balancing dieting and my energy levels. Not a whole lot of interesting training going on.
Hopefully I'll be back later this year.. I've been itching to start NROL or NROLW programs (which is how I originally found this site).
Thanks for all who've shown an interest the past couple of weeks.
I enjoy reading at 3fatchicks, though I've never had a log there.
I find different sites give me the support in different areas of my dieting fitness.
This site is great for fitness related issues, and I'm enoying the "troubleshoot" forums as I've found Leigh's books and podcasts to be of great help to me this time around.
I read 3fatchicks mostly for the emotional side of dieting, people's troubles have as they lose, etc. Emotional is the best way to put it. I did decide to become more active on the calorie counting forum and joined a Labor Day challenge that corresponds exactly to the end of my first 12 weeks of dieting.
I'm using Sparkpeople to track my calories and keep my blog with photos and fun stuff. I do like a bit of the fun side of dieting to let myself enjoy life a bit. I check in on friends, give them a "sparkgoodie" when the've had a good day, join in on challenges, etc. I'm doing the BodyBugg/GWF challenge there. I hate the forums as they are full of lousy advice and people who seem so clueless.
What's your name on 3fatchicks, I'll try to follow your blog. PM me if you'd prefer.
My username at 3fatchicks is "Alright"
at Sparkpeople it's "Skinnee_Minnee"
Light Dawns on Marble Head
I spent a lot of time strengthening my inner quad and stretching in physical therapy. It took me a while to get rid of my limp.
I'll keep tracking them and maybe a trend will become apparent to me.
In any event, I plan to redo Opt week 1 and do a better job of meeting the protein and cardio targets next week. I was feeling slow once I started yesterday's cardio session so switched over to something easier and shorter, rather than pushing myself as I usually do, followed up with yoga. Our Wii Fit board came back from repair so I played for a while last night with the kids. Fun! Stayed up a little too late so slept in this AM. I have a system implementation tonight so will be up at least until midnight. I may fit in a workout tonight as I probably will be too tired tomorrow AM.
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