So today is day 5 of my 10 day plan, and doing very well diet-wise. As noted in my last post, I'm re-thinking some things...
I did not workout Friday due to my knee issue, but it was better Sat., so did a kettlebell class. Started swelling after class, though, so decided to put off usual run until Sunday. However, Sunday morning I fell in my kitchen floor and hurt the same knee and so spent the day with leg propped up and ice off and on. A little achy today, but not swollen. I might do Friday's workout tonight, but will just wait and see.
Meal plan for today:
B-Spinach and feta omelet - 223 cals, 9.9 fat, 5.5 carbs, 27.8 protein
S-Clif bar 200 cals, 9 fat, 21 carbs, 10 protein (this is what I had packed for today, but will be rethinking this snack for the rest of the week)
L-BBQ chicken over salad greens, string cheese, apple 317 cals, 6 fat, 28.6 carbs, 35.2 protein
S-greek yogurt and sliced strawberries 149 cals, .3 fat, 7.8 carbs, 20.6 protein
D-5 oz turkey breast and 1/4 cup homemade cranberry sauce, broccoli and cauliflower, tortilla, salad greens 409 cals, 7.4 fat, 54 carbs, 27.5 protein
S-1/4 c walnuts, 1/4 c granola, 1/2 c milk 349 cals, 23.7 fat, 24.5 carbs, 14.2 protein
hey, I am really enjoying your log!! I am also a runner and down 80 ish pounds from my heaviest.
with all of the activity that you do, keeping protein up, like missjane suggests, is key, but you also need your carbs as a runner. fat loss is tricky with all of that high intensity speedwork that you do, among other things. your calories and carbs might be a bit too low to support your activity. I found that I had to focus on either dieting or high intensity workouts. during the times that I dropped my calories as low as you are doing, I virtually cut out running entirely and focused on weights.
congrats on all of your successes!
Thank you!! I am really struggling with finding the right balance of calories and activity - I want to be able to perform well and keep up activity, but also lose weight. I guess it's a moot point right now, though, with my knee problem . I don't really want to cut out the running, though...
As Tattooed Phat Man says (I haven't figured out how to quote two people in one post yet...) running is very rewarding for me and more of a stress reliever than an actual workout (except for the speed sessions!). I have cut out the heavy lifting, which has helped a little...
Writing this log is helping me tremendously, but all the comments from fellow loggers really helps me think about what I'm doing and why I'm doing it. Thanks!
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
And I'm right there with you on finding a balance. I'm a pretty new runner, who is also working on fat loss. So far, I seem to be doing ok with my deficit and not having it affect my performance toooooo much. But I do wonder how much (if any?) my performance would improve if I wasn't eating at a deficit!
oh, I love running too, my stress relief for sure! but I simply cannot handle a large deficit and run. it triggered compensatory overeating, and my weight was going nowhere. small deficits are fine, have been doing one of those lately, in fact, and not suffering a bit. but aggressive deficit (which to me means anything over 500 calories a day) simply makes me hungry and ill-equipped to perform well.
oh, I love running too, my stress relief for sure! but I simply cannot handle a large deficit and run. it triggered compensatory overeating, and my weight was going nowhere. small deficits are fine, have been doing one of those lately, in fact, and not suffering a bit. but aggressive deficit (which to me means anything over 500 calories a day) simply makes me hungry and ill-equipped to perform well.
This is me!!!! Except substitute run for any workout at all . I will definitely be catching up on your log to see how you are doing it.
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
I really am very much in that mind set of "oh well, screw the day..." instead of resetting and readjusting the rest of my day. Part of that is I think that it's just easier to give up for the day. .
You know that this is like thinking:
I got a flat tire. Might as well go punture the other three. Don't you?
Plan for tomorrow:
B- spinach and feta omelet 223 cals, 9.9 fat, 5.5 carbs, 27.8 protein
S-1/4 cup walnuts and a cheese stick 224 cals, 18.8 fat, 3.9 carbs, 10.8 protein
L-turkey and cranberry sauce over salad greens, apple, iced mocha protein coffee (black iced coffee with a scoop of chocolate protein powder) 381 cals, 2.9 fat, 42 carbs, 45.2 protein
S-greek yogurt and strawberries 149 cals, .3 fat, 15.9 carbs, 20.6 protein
D-tomato bisque soup, grilled cheese and tomato on a tortilla, green beans 546 cals, 19 fat, 82.8 carbs, 18.6 protein
s-chocolate, tea 140 cals, 9 fat, 16 carbs, 2 protein
You know that this is like thinking:
I got a flat tire. Might as well go punture the other three. Don't you?
This is exactly what I thought to point to.
It's like you're an echo, and instead of saying "what the hell" and enjoying a cookie, you say "what the hell," "what the hell," "what the hell," "what the hell," "what the hell," and ruin the day. If you could...
leave out 200 cal from your total, so that you have room during the day for ONE "what the hell," and if you don't eat that 1 indulgence, then you have your chocolate at the end of the day.
How many parties can we have in a day before we gain all our weight back? Or hate ourself for the day? 1 party? 2 parties? (where party = free food at work, a cookie here, a chocolate there, empty calories)...
Seems if you made room each day for extra calories, so you came in short at the end of the day, you'd have room for a weekend indulgence meal, or smaller indulgences today or tomorrow...
This is what I need to learn, anyway... for me... Once I have 1, my body often wants 2, 3, 4, 6, 11 , blah want want I want I want I wanna
Seems if you made room each day for extra calories, so you came in short at the end of the day, you'd have room for a weekend indulgence meal, or smaller indulgences today or tomorrow...
But here's my roadblock with that - if I know I have a little wiggle room, I'll use it. Which is really kind of silly, because if I think I really want something, I've been eating it anyway, regardless of my plan. Logically, I know that if I have the extra room, then that helps negate the effects of a treat....oh, I need to stop playing games with myself!!!!
I do like the idea of going without the chocolate at the end of the day if I've indulged earlier (well, actually I don't like the idea, but I see how it will help me be successful ). I'm going to do that for now - the end of the day treat is a reward for sticking to the plan for the day, instead of a God-given right.
My new mantra - I am not an echo and I will not puncture all my tires!
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
I've been doing really well - on day 6 of my 10 day plan (I need to journal about that, too, but that can wait). It is helping me to remind myself that I am in control of what I eat, that food does not have any power, that's it all in my mind.
Here is today's dilemma - two co-workers and I were talking about Nutella this morning. One of my co-workers had never heard of it, so my other co-worker and I began reminiscing about our childhoods filled with delicious Nutella and banana sandwiches. We really played up how much she had missed by not having Nutella. As a result,she went and bought a jar of Nutella and some bananas during her lunch break. Her plan is to enjoy this treat when my other co-worker returns from her meeting. I could turn down the treat (Despite my previous posts, I have a reputation at work as being someone who is able to turn down the most decadent treats...), but this will surely hurt her feelings, and besides, it is partially my fault that she bought it. So now I have to rethink the rest of my day. This really annoys me, because I want to have my chocolate tonight.
As I wrote that last sentence, I realized that that is part of my problem-I get annoyed when my plan is derailed (even if it's my fault, I haven't been taking responsibility for myself-the food makes me do it!!) And because I'm annoyed, well I deserve to have the treat anyway. I little insight for myself...
It's a fairly even trade for the chocolate, and I can eat the Nutella without the banana:
1 tablespoon = 100 calories, 5.5 fat, 10.5 carb, 1.5 protein (I'm not going to pull out a tablespoon and measure here at work, I'm going to trust myself to estimate...)
I have some Mate Chocolate tea - I can have that for my dessert tonight + I can feel good about taking responsibility for my intake.
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
I always PLAN things like chocolate or wine into my day - and if it doesn't fit today, I know I can make it work tomorrow or the next day!
More insight for myself - I HATE that I have to plan and can't have what I want when I want it!!
I guess the choices are: eat what I want and gain back all the weight I lost, because it will come back or make smart choices and realize that healthy eating is about balancing from one day to the next.
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
No workout last night - still the knee, decided one more day off would be better than 4 weeks off. No run at lunch today because I'm doing kettlebells tonight (I forgot about that yesterday), and again, trying not to overwork the knee. No swelling, no pain today....
Plan for tomorrow:
B-spinach, mushroom, parmesan omelet 289 cals, 10.4 fat, 18.4 carbs, 33.9 protein (I did not realize how much protein portabellas have...)
S-1/4 c walnuts, 1 string cheese 224 cals, 18.8 fat, 3.9 carbs, 10.8 protein
L-Turkey and cranberry sauce salad, apple, iced mocha protein coffee 381 cals, 2.9 fat, 42 carbs, 45.2 protein
S-yogurt and strawberries 149 cals, .3 fat, 15.9 carbs, 20.6 protein
D-meatloaf, sweet potato, green beans 338 cals, 15.6 fat, 29.6 carbs, 26.9 protein
S-Clif bar, tea 200 cals, 9 fat, 21 carbs, 10 protein
Switching my morning snack away from the energy bar to the nuts and cheese worked really well today - I was not anxiously awaiting the time to eat it, and so I didn't realize it was snack time until I was hungry mid-morning.
Workout for tomorrow will be a bodyweight/weight/cardio hybrid thing.
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
Day 7 of 10 -still doing well, and expect to do well to the end.
When I originally decided to shoot for 10 "good" days, my plan was to go all out on the 11th day, eat whatever I wanted, an all-day carb-fest. Thinking about having a big bagel with cream cheese for breakfast, cookies for lunch, and pizza for dinner (plus whatever else I could throw in during the day) was really something to look forward to. While I seriously doubt I could eat enough to undo all the progress I make over the 10 days, this is still a really dumb idea - if I eat whatever I want with complete abandon, isn't that still subscribing to the belief that I'm depriving myself for a period of time, that the 10 days is an abnormal eating pattern (even though I want what I'm doing today to be my normal pattern)? I'm not "dieting" per se, and I really don't want to make myself sick or have a sugar hangover...
I think a better plan would be to follow my usual structure of eating, but not measure anything and enjoy any extras if they present themselves, but don't seek them out. In other words, it would be similar to the kind of days I was having prior to deciding to really focus in on my intake. That way it feels like a day off, but is more in keeping with my ideal eating behavior (and much healthier than an all-day binge).
So that's what I'm going to do - 10 days on plan, 1 day off. After this week though, I'm going to extend it to 13 days on plan, 1 day off. It's much easier for my to stick to it Mon-Sat, so basically that means that every other Sunday would be an off day.
Other things that are working well right now are planning more calories and eating them as planned at each meal, eating 6 times a day, and basically just reminding myself that I need to be responsible for what goes in my mouth.
I am a little bit concerned that my workouts have not been as frequent or stenuous this week. But I'll just make adjustments as needed.
I did kettlebells last night, no knee pain. We focused on core work, so there was only one set of squats. All good, no swelling. I decided to go for a short run at lunch today, just because it's gorgeous out and I had the time. I did a 2-mile run/walk on the most technical trail I run. I was feeling it in my knee a bit, and now I have a little swelling. I think I'll be okay if I just go slow. I've got 90 minutes in the gym tonight - I'm going to do my same routine from last Monday, but sub bench press for squats if I'm hurting.
Of special note, my running shorts that I happened to wear last Tuesday were looser today, not riding up between my legs while running .
Tomorrow will be an interesting day - I'm out of town from 6 a.m. to probably 6 p.m. with several work colleagues who are not healthy eaters. Plus, we are having a birthday party at the dojo tomorrow night for a friend - that will be much healthier, but still....
B-pita stuffed with egg, lettuce, mushroom, and laughing cow cheese wedge 276 cals, 3.1 fat, 31.7 carbs, 28.6 protein
S-walnuts and cheese stick 224 cals, 18.8 fat, 3.9 carbs, 10.8 protein
L-At a restaurant - will shoot for grilled chicken over salad 220 cals, 6 fat, 12 carbs, 30 protein
S-protein powder in coffee and banana 225 cals, .9 fat, 37 carbs, 21.5 protein
D-planning to be at home, but will need to be quick - BBQ chicken and green beans 230 cals, 3.9 fat, 19.8 carbs, 31.4 protein
S-Dojo party - I'm bringing veggies and hummus and no-bake cookies. Will stick with those. I have 500 calories set aside for this...
Totals (not including party) 1175 cals, 32.7 fat, 104.4 carbs, 122.3 protein
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
More insight for myself - I HATE that I have to plan and can't have what I want when I want it!!
Me too! Me too.
Quote:
Originally Posted by Tawny38
Day 7 of 10 -still doing well, and expect to do well to the end.
When I originally decided to shoot for 10 "good" days, my plan was to go all out on the 11th day, eat whatever I wanted, an all-day carb-fest. Thinking about having a big bagel with cream cheese for breakfast, cookies for lunch, and pizza for dinner (plus whatever else I could throw in during the day) was really something to look forward to. While I seriously doubt I could eat enough to undo all the progress I make over the 10 days, this is still a really dumb idea - if I eat whatever I want with complete abandon, isn't that still subscribing to the belief that I'm depriving myself for a period of time, that the 10 days is an abnormal eating pattern (even though I want what I'm doing today to be my normal pattern)? I'm not "dieting" per se, and I really don't want to make myself sick or have a sugar hangover...
The best would be to reward yourself with non-food items but that's so difficult isn't it? When you're watching what you eat the best reward IS something you haven't been able to have. Anyway, be careful, because a bagel with cream cheese and pizza (2 of my faves too ) in one day very well could undo 10 good days depending on the actual items.
Quote:
I think a better plan would be to follow my usual structure of eating, but not measure anything and enjoy any extras if they present themselves, but don't seek them out. In other words, it would be similar to the kind of days I was having prior to deciding to really focus in on my intake. That way it feels like a day off, but is more in keeping with my ideal eating behavior (and much healthier than an all-day binge).
I actually think this is a really great idea!
Quote:
Of special note, my running shorts that I happened to wear last Tuesday were looser today, not riding up between my legs while running .
Woo Hoo!
By the way, I totally agree that its actually easier to not leave extra calories because if its not in the plan it won't get eaten whereas if there's lots of extra space in there, it's time for cookies!!! Me too.
__________________
Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
[quote=Tawny38;769722]Day 7 of 10 -still doing well, and expect to do well to the end.
When I originally decided to shoot for 10 "good" days, my plan was to go all out on the 11th day, eat whatever I wanted, an all-day carb-fest. Thinking about having a big bagel with cream cheese for breakfast, cookies for lunch, and pizza for dinner (plus whatever else I could throw in during the day) was really something to look forward to. While I seriously doubt I could eat enough to undo all the progress I make over the 10 days, this is still a really dumb idea - if I eat whatever I want with complete abandon, isn't that still subscribing to the belief that I'm depriving myself for a period of time, that the 10 days is an abnormal eating pattern (even though I want what I'm doing today to be my normal pattern)? I'm not "dieting" per se, and I really don't want to make myself sick or have a sugar hangover...
I think the idea is to enjoy eating without eating a lot. Can you think of any other pleasure that you would use to reward yourself in this way?
The best would be to reward yourself with non-food items but that's so difficult isn't it? When you're watching what you eat the best reward IS something you haven't been able to have. Anyway, be careful, because a bagel with cream cheese and pizza (2 of my faves too ) in one day very well could undo 10 good days depending on the actual items.
Quote:
Originally Posted by tattooed phat man
I think the idea is to enjoy eating without eating a lot. Can you think of any other pleasure that you would use to reward yourself in this way?
You are right - I have a plan to get a hot stone massage when I lose 20 pounds, and I have used non-food rewards in the past. I just "forgot" about that . I can do stuff like buy myself flowers every week, get a pedicure, etc.
I feel like I'm on this precipice- I can't let go of the "bad stuff" even though I've had such success for several years with eating a well-balanced, healthy diet. I don't understand it - I feel better, look better, my skin and hair is in great shape, all of my numbers are really good (blood pressure, cholesterol), I like eating well, I like the taste of healthy food, I like being a person that other people consider healthy and look to for recipes and tips, I don't like the sugar rush and resulting headache I get from eating too many carbs in one sitting. And yet I cannot seem to completely turn away from overprocessed, high carb/high sugar, low nutritional value foods. If I could handle them once in a while, that would be okay, but I've gained weight because I haven't been able to incorporate them into my diet appropriately. And really, in my brain, I don't want those foods - they don't taste good (if I haven't been eating them for a while), they do me no good.
I have this image of what I want to be - I work hard to be in the shape I'm in at nearly 40. I live in a place where most of the women my age are overweight and out of shape - I like standing out. I don't want to be a figure model or any type of fitness competitor, but I want people to be able to look at me and know I take care of myself. I don't want people to think, "wow she's got really strong arms and legs, but man those abs leave something to be desired" because 15 of those extra 20 pounds are in my abdominal area. And besides all the superficial, narcissistic stuff, I really do want to eat well. I want to be one of those people that shops at the organic farmer's market, eats grass-fed beef, and puts flaxseed in my steel-cut oatmeal because I think it's cool and I know it's what's best for me.
I do what I want to do, eat the way I want to eat most of the time, and yet for whatever reason, I can't seem to keep myself in this "new" world, I keep trying to go back to the old. I have no reason to want to reward myself with a bagel and cream cheese, pizza, etc based on my own logic and experience, and yet here I am thinking that was going to be my reward for eating well for 10 days. I like everything about this new me and this new world, and dont want anything to do with the old, so why can't I just let it go? Why do I get so close to being what I really want to be, only to sabatoge myself?
No wonder people say journalling is a form of therapy ...
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
Squats
45 x 5
65 x 5
85 x 5
85 x 5
85 x 5
Good sets, but last set couldn't get all the way down and then back up with certainty, so just did to parallel.
Reverse Rows
BW x 5 x 5 sets
Each first rep of each set was really good, chest to bar, but then farther and farther away which each rep.
Originally planned step-ups, switched to BSS - step-ups were hurting my knee with just BW, but I could do the BSS. I wonder if that's because weight was distributed between both legs. Squats didn't hurt, either
BSS
BW x 5
20 x 5
20 x 5
20 x 5
20 x 5
Need to work on getting knee to kiss ground.
Push-ups
BW x 5 x 5 sets
I'm glad to be doing fewer in each set because I can really work on form. I'm working on touching ground, not there yet...
Planks
65'' x 1
65'' x 1
65'' x 1
30'' each foot (1 foot elevated) x 1
30" each foot x 1
I could not hold beyond 15-17" on "bad" leg, even when used that leg first. I think it does have to do with going full weight-bearing on one foot.
27 min on elliptical, with 8 30"/60" speed intervals. Used lighter resistance (5) due to concerns with knee.
Knee a little swollen and achy after workout, but not terrible. Yesterday I was out of town, sitting nearly all day, between the 4 hour car ride and 6 hour conference. My knee was really swollen and achy last night, maybe because of all the sitting? I hate sitting all day long...I was not back in time to do kettlebells, and decided not to do jiu jitsu because of the swelling.
Re: diet yesterday - I stuck to my plan somewhat, but not entirely. I'm ok with it- I felt like I made the choices that were best for me given what was available. I'm still not at the point where I can feel comfortable packing all my food to take with me when everyone else is eating out, but I do pack and take my snacks.
I'm not writing out what I'm eating today - I planned it well, feel comfortable with it, but I'm not going to go back and count up all the macros, etc. I'm doing serving sizes that I've previously analyzed, but I'm not going to put it all together, it's already packed and planned. If I'm over a few hundred calories, that's ok for today. I know I have to plan out tomorrow, though, so I don't slip back into the habit of not analyzing.
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
You are right - I have a plan to get a hot stone massage when I lose 20 pounds, and I have used non-food rewards in the past. I just "forgot" about that . I can do stuff like buy myself flowers every week, get a pedicure, etc.
I feel like I'm on this precipice- I can't let go of the "bad stuff" even though I've had such success for several years with eating a well-balanced, healthy diet. I don't understand it - I feel better, look better, my skin and hair is in great shape, all of my numbers are really good (blood pressure, cholesterol), I like eating well, I like the taste of healthy food, I like being a person that other people consider healthy and look to for recipes and tips, I don't like the sugar rush and resulting headache I get from eating too many carbs in one sitting. And yet I cannot seem to completely turn away from overprocessed, high carb/high sugar, low nutritional value foods. If I could handle them once in a while, that would be okay, but I've gained weight because I haven't been able to incorporate them into my diet appropriately. And really, in my brain, I don't want those foods - they don't taste good (if I haven't been eating them for a while), they do me no good.
I have this image of what I want to be - I work hard to be in the shape I'm in at nearly 40. I live in a place where most of the women my age are overweight and out of shape - I like standing out. I don't want to be a figure model or any type of fitness competitor, but I want people to be able to look at me and know I take care of myself. I don't want people to think, "wow she's got really strong arms and legs, but man those abs leave something to be desired" because 15 of those extra 20 pounds are in my abdominal area. And besides all the superficial, narcissistic stuff, I really do want to eat well. I want to be one of those people that shops at the organic farmer's market, eats grass-fed beef, and puts flaxseed in my steel-cut oatmeal because I think it's cool and I know it's what's best for me.
I do what I want to do, eat the way I want to eat most of the time, and yet for whatever reason, I can't seem to keep myself in this "new" world, I keep trying to go back to the old. I have no reason to want to reward myself with a bagel and cream cheese, pizza, etc based on my own logic and experience, and yet here I am thinking that was going to be my reward for eating well for 10 days. I like everything about this new me and this new world, and dont want anything to do with the old, so why can't I just let it go? Why do I get so close to being what I really want to be, only to sabatoge myself?
No wonder people say journalling is a form of therapy ...
It sounds like you have an "all or nothing" attitude going on here. What's wrong with OCCASSIONALLY indulging in a pizza if you like it? Or having a bagel with cream cheese once in a while? I've always found that, for me at least, if I try to COMPLETELY eliminate all the "junk" from my diet that I eventually end up binging on it. So I occasionally will have pizza and red wine for dinner, or a bagel with cream cheese for breakfast. Heck - even the occasional bowl of BooBerry cereal won't derail me!!
It sounds like you have an "all or nothing" attitude going on here. What's wrong with OCCASSIONALLY indulging in a pizza if you like it? Or having a bagel with cream cheese once in a while? I've always found that, for me at least, if I try to COMPLETELY eliminate all the "junk" from my diet that I eventually end up binging on it. So I occasionally will have pizza and red wine for dinner, or a bagel with cream cheese for breakfast. Heck - even the occasional bowl of BooBerry cereal won't derail me!!
It's all about BALANCE!
The balance is what's so hard!!
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
Meant to do my reward menu:
Reward day is Saturday - If I stick to eating plan 6/7 days and workout 5/7 days then I get:
week 1 - fresh flowers from the grocery store (tomorrow)
week 2 - a pedicure
week 3 - a $25 trip to Barnes & Noble for new book, cd, or both
week 4 - winter running tights
At -10 pounds: 30 minute, regular massage
At - 20 pounds: hot stone massage
I know it will take me longer than 4 weeks to lose 20 pounds, so will plan more rewards as needed.
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
Quick post - computers down yesterday, couldn't log. I bought myself the flowers on Sat and they have served as a visual reminder to chose wisely for the last two days.
__________________
"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
Quick post - computers down yesterday, couldn't log. I bought myself the flowers on Sat and they have served as a visual reminder to chose wisely for the last two days.
NICE - I like that idea - not only a reward, but also a constant reminder to continue to chose wisely!
NICE - I like that idea - not only a reward, but also a constant reminder to continue to chose wisely!
Thanks!
I have a couple of workouts to catch up on:
Friday 10/23
5 supersets:
Deadlifts
45 X 5
65 X 5
65 X 5
75 X 5
75 X 5
1 Arm DB Clean and Press
25 X 5
25 X 5
30 X 5
30 X 5
30 X 5
RDL/BB Row
45 X 5
65 X 5
65 X 3 for combination, then x 2 RDL only
65 X 3 / 2 same as above.
65 X 5 RDL only
Reverse Incline Row
BW X 5 X 5 sets
Side Plank
30" @ side X 1 x 5 sets
5 X 30" sprints/60" slow on stationary bike
No workouts over the weekend due to other activities. A little DOMS on Sat and Sun, just enough to feel it.
Monday 10/26
2 mile Fartlek trail run at lunch - still dealing with knee issues so short run.
6 supersets:
Squats
45 X 5
65 X 5
65 X 5
85 X 5
85 X 5
65 X 5
Reverse Rows
BW X 5 X 6 sets
BSS
BW X 5
40 (20 @ side)X 5 X 5 sets
Push-ups, feet elevated
BW x 5 x 6 sets
Planks
65" X 1 X 4 sets
70" X 1 X 2 sets
Jog/Sprint/Walk circuit x 9. Was going to go for 10 sets, but after the 9th sprint, I thought I was going to pass out and decided to walk the last set. Total = 2 miles, so 4 miles of running intervals = very sore knee today (sigh) Also, a little DOMS in quads today - from the BSS? I was really concentrating on getting my knee as close to the ground as I could. I need to check if this is where I should be sore - thought it was more of a hamstring/glute exercise...
Of note, there was a guy at the gym last night doing some fantastic squats, lunges, plyometrics, etc. He looked about 30 pounds or so overweight, but obviously knew what he was doing and was enjoying his workout immensely. Unusual to see that at the Y - lots of bench pressers and bicep curlers, but rare to see the other stuff.
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"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
I'm into the third day of following my eating plan this week, and have two out of five workout days done. I'm looking forward to that pedicure this weekend! I feel like I've worked out the kinks with my eating plan for the most part - am now just going to write out my weekend plan, since that's my hardest time. Plus, I'm getting a little burnt out on writing everything and looking it all up. I have a framework in my mind of what I "should" eat, and can just plug in the foods that fit. I will go back to tracking everyday, though, if I don't continue to lose weight.
I haven't weighed myself again since the 3 pound loss, but my clothes are definitely fitting better. I go back and forth from weighing myself every day to never weighing - I still haven't figured out what's best for me. I get discouraged when I eat well for days and the scale doesn't show it, regardless of what my clothes and the mirror tell me. I will weigh myself next Monday, though - for the new month!
I feel like my head is in the right place now, after scrambling around for several weeks and fighting with myself about what I wish I could do and what reality is for me. Let's hope I can stay here for a while.
Today's workout:
Did a 2.5 mile walk at lunch, kettlebells this evening. I'm still dealing with this knee issue, and actually took some Naproxen again today. I hate taking medication. At what point do I schedule an appointment with the orthopod? I think I'm approaching that time....I'm going to be a little more aggressive with the ice, elevation, and taking the meds regularly. I miss my long runs - I was planning on doing a 7-mile trail race this weekend, but I'm not sure about that now. I can generally get through a workout with little to no pain, it's afterward that's the problem. I vacillate between, "should I really be doing this?" and "it doesn't hurt while I'm doing it, so it must not be that bad."
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"If you think you can do a thing or think you can't do a thing, you're right" Henry Ford
I'm into the third day of following my eating plan this week, and have two out of five workout days done. I'm looking forward to that pedicure this weekend! I feel like I've worked out the kinks with my eating plan for the most part - am now just going to write out my weekend plan, since that's my hardest time. Plus, I'm getting a little burnt out on writing everything and looking it all up. I have a framework in my mind of what I "should" eat, and can just plug in the foods that fit. I will go back to tracking everyday, though, if I don't continue to lose weight.
I haven't weighed myself again since the 3 pound loss, but my clothes are definitely fitting better. I go back and forth from weighing myself every day to never weighing - I still haven't figured out what's best for me. I get discouraged when I eat well for days and the scale doesn't show it, regardless of what my clothes and the mirror tell me. I will weigh myself next Monday, though - for the new month!
I feel like my head is in the right place now, after scrambling around for several weeks and fighting with myself about what I wish I could do and what reality is for me. Let's hope I can stay here for a while.
Today's workout:
Did a 2.5 mile walk at lunch, kettlebells this evening. I'm still dealing with this knee issue, and actually took some Naproxen again today. I hate taking medication. At what point do I schedule an appointment with the orthopod? I think I'm approaching that time....I'm going to be a little more aggressive with the ice, elevation, and taking the meds regularly. I miss my long runs - I was planning on doing a 7-mile trail race this weekend, but I'm not sure about that now. I can generally get through a workout with little to no pain, it's afterward that's the problem. I vacillate between, "should I really be doing this?" and "it doesn't hurt while I'm doing it, so it must not be that bad."
Looks like you're getting into the swing of things! It's great when you can get there!
I'm with you on the scale thing. I weight sporadically now. I used to do once a week and when I've been really good all week and find NO loss it completely ruins my mood for days on end! Everyday works for me because I can see the trends better and try not to let it affect my moods, but sometimes I just forget to
Love the rewards program you've got!
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Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
. I don't really want to cut out the running, though...
Me too.
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