Daily Check In
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Thursday already!!!! Today coffee with Mom and then more packing. Got a good number of walks in yesterday for a total of 8kms which is about 12,000 steps. Feeling good with my strength training and have increased my weights substantially in some areas so proud of that. A quick review of my diary lately and it is evident that I am carb heavy and protein weak so that is something I am going to focus on as soon as I am settled into our new place Aug. 1. For now I am going to keep on keeping on, eat healthy, continue with the gym and my walks. That should keep me in the right head space until I am more settled! Have a great day ladies!0
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So today has been a bit of a review day for me (hope this post isn't too long).
Yesterday I had logged for 50 days which is halfway to a small mental goal I have of 100 days - I intend to do it for longer, always?, but 100 days is the first milestone in that.
Also yesterday I registered that I have lost 14.5lbs with 29lbs left to go so that is 1/3 of that amount achieved. There may be more weight loss after then but I won't know til I get there as I've not been at the weight for so long that I have no clue what it will look or feel like.
However I think I need to do more. My daily walk has dwindled from 61/2 miles to 3 miles as the people I walk with just amble along and don't like taking their dogs into a field that sometimes has cows in it. So I either need to ditch them, in the nicest possible way, or add another longer walk into my day.
And I am aware that having lost this stone+, my clothes feel better but things are jiggly so I have spent a lot of time today reading and looking up strength training. I did a 24 minute Fitnessblender (free on youtube) video at lunchtime with 1kg weights - the lady in the vid was doing it with anything from 9lb-48lbs, eek! - and I can feel that something was working. So I'm going to do more of that.
Diet wise I'm relatively happy - I think I need to eat a bit more, I don't always eat as much as I'm allowed especially with exercise calories added, and I need to up my protein and even my fat a bit. That's fine, eating more is not a problem. I wish we could PB2 in the UK and some of those amazing protein powders and bars that I see mentioned.
Ladies who do strength training, what weights did you start on? And how swiftly did you increase? I have a shoulder that dislocates so I am wary of too much and there will always be moves that I cannot/will not do but I would like your opinions, please?0 -
FRIDAY thank you for arriving!!!!
It's been a busy but fun week. I've stayed in control of my eating all week but didn't get in as many walks as I'd wanted to. Next Tuesday is the last day of school so I plan on changing my routine up for summer (no kids to wake up and make lunches for - yaaaa!) So I'll be walking every morning.
My plan is to eat very light this weekend and avoid BBQ temptations on Father's Day. Drink lots of water and be mindful of my goals.
See you all on Monday - hoping to report a good loss on the scales.
ReNae0 -
Been struggling with a annoying head ache and nausea on and of during the last week and as I'm not used to head aches i find it hard to have em. I get grumpy and don't think any thing is fun so i hope it will go asap.
Diet is back to good and exercise i keep up, walking actually makes the head ache better for a hour or two.
Got several exercises for the knee and will keep doing them.
Today the physical therapist wanted me to work/test my balance so he took out a ball with a standing circle on. I stood on it and kept standing not letting the circle touch floor so he said
- lets make it harder look to floor then wall then window.
I did so and he said with a laugh
- well thats to easy for you
and took out a foam block and said stand on this with 1 leg i did and then had to look like before, up and side ways, and then he said
-hmmm thats to easy for you too and i don't have more to challenge your balance with, try to at home find something like a pillow or so that makes you loose balance and train with it.
i guess thats my yoga i can thank cause before it i sure didn't have good balance0 -
However I think I need to do more. My daily walk has dwindled from 61/2 miles to 3 miles as the people I walk with just amble along and don't like taking their dogs into a field that sometimes has cows in it. So I either need to ditch them, in the nicest possible way, or add another longer walk into my day.
Diet wise I'm relatively happy - I think I need to eat a bit more, I don't always eat as much as I'm allowed especially with exercise calories added, and I need to up my protein and even my fat a bit.
Ladies who do strength training, what weights did you start on? And how swiftly did you increase? I have a shoulder that dislocates so I am wary of too much and there will always be moves that I cannot/will not do but I would like your opinions, please?
you are doing great! wow! keep in mind it's about YOU :happy: - if you can't find additional time (which can be hard to do) to walk again - ditch your friends
take ITunes as your "friend" - I find music is such a motivator.
yes, eat more protein - it will keep you fuller and help to build muscle. I don't follow the carb, protein fat allowance I am given on MFP. I always eat far more protein and less carbs.
Body for Life offers a great workout routine that makes sense when starting out. you "stack weights" - for example - dumbbell curl: first you would do 12 reps w a 2lb weight, then 10 reps w a 5lb, 8 reps w a 8lb , 6 w a 10lb and then 12 reps with 5lb. this "stacking" allows you to overtime increase your weight lifted. as you get stronger you might start with a 10lbs for those first 12 reps. hope this makes sense. check our their website. also, if you have access to a trainer - a lot of them will do one session to help you create a workout that's right for you.
my 2 cents :laugh:0 -
FRIDAY!
RENAE - I am with ya! thanks for arriving! have a great weekend!
NILLALIS - I hope you feel better soon :flowerforyou:
DD last day of school today. thank goodness I had a hard workout this morning, as our tradition for the last day of school is to have ice cream for lunch. and I counted every calorie it's a fun outing - we picked my DH up for work and he went with us. now to stuff myself with protein for the rest of the day. :laugh:
My DD soccer game will help to keep me occupied and away for the frig tonight.
Control is the key for this weekend!
HAPPY FRIDAY TO ALL AND HAVE A GREAT WEEKEND!
jill0 -
Nillalis: you could look into getting a BOSU (kind of like a half-sphere) that you can use to do exercises on. Or even a Swiss Ball if you are really 'balanced'. I knew a couple who used to crouch-stand on swiss balls and toss medicine balls to each other to catch. If that isn't balanced I don't know what is. They were pretty amazing athletes though. The BOSU isn't cheap though. Google an image if you need to, and you-tube of exercises on it for ideas.0
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Wednesday night I did an amazing Aqua-Kickboxing class at the outdoor pool which was killer, but lots of fun. This morning it was Aquacize and deep water run at the indoor pool. I think I get more of a workout getting showered and dressed afterward though - poops me out. I think I understand young teen boys better now, "Shower?! Mmmm, nah, too much bother!" :laugh:
Liana0 -
Liana -water aerobics are killer. There is a class where I am moving to so I plan to join it when it starts in the fall. Today was an R&R day for me and DH. Spent the day at the Spa first in the mineral pool, then steam room then he had a relaxation massage and I had an amazing 1 1/2 hr pedicure with massage and Parrafin wax, Awesome!! Due to the timing of everything we hit Tim Hortons for breakfast after the gym this morning prior to heading to e spa which is about an hour from home and did not have lunch as we were in our treatments most of the afternoon. Anyway, food is out of wack but I wore my swin suit today and felt pretty darn good and for that I am happy!0
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Today, I ate the worst possible things and drank two delicious hard ciders for a whopping 400 calories. But on the bright side, I logged it all. I'm trying so hard to get back to logging regularly. It's the only thing that works for me.0
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Stuff happens LadyBos... My diary is public & you can see that I did eat a large amount of carbs (for me) at dinner tonight, but on the upside... I worked the fat/carb ratios perfectly for lunch & dinner. One hi fat/lo carb and one hi carb/lo fat. No 'storage of fat' messages from my insulin, heheheh!0
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Too many carbs for me today, but I'll burn them off tomorrow. I'm doing some weed eating again. Better get to bed, everyone have a great weekend!0
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@SCREWMENOPAUSE Thank you, support and advice that all sounds good. I have bookmarked reviews on your suggested workouts - they sound exactly what I'm looking for. And I have ordered new trainers, I used mine for dog walking, so I can go back to the gym and get some advice and act on it there.
Disappointingly I failed to take any of your advice yesterday. DS2 was sick so dog got a five minute walk round the block, I stayed home and sat on the sofa with him for most of the day and capped the day off by eating pizza and drinking wine. Its a good job I don't like chocolate as I would probably have done that too. I wasn't reacting to anything, it was just one of those days and I truly couldn't be bothered at the time.
Today however I have got up, done my normal stuff and just eaten good rye bread and quark breakfast, and coffee. I'm back to normal though I suspect the scales may say differently tomorrow. And later, whilst the football is on (is it ever not going to be?) I will take the dog for at least a six mile walk - might even do a double park circuit and up it to 10 miles.
I am loving hearing all these new ideas - have never thought of aqua aerobics. It always looks so sedentary and staid when I see them do it in the pool at the gym, so I will have to investigate and see if there is anything more dynamic going on.
Enjoy your weekend ladies.0 -
Stuff happens LadyBos... My diary is public & you can see that I did eat a large amount of carbs (for me) at dinner tonight, but on the upside... I worked the fat/carb ratios perfectly for lunch & dinner. One hi fat/lo carb and one hi carb/lo fat. No 'storage of fat' messages from my insulin, heheheh!
I didn't know there was an optimal ratio? If you offset them as you've done, does that mean no insulin spike?0 -
Ladies who do strength training, what weights did you start on? And how swiftly did you increase? I have a shoulder that dislocates so I am wary of too much and there will always be moves that I cannot/will not do but I would like your opinions, please?
I work out twice a week with a personal trainer. She has shown me that you don't have to lift weights to gain muscle, there are plenty of body weight exercises as well. Lunges, squats, pushups, etc.
That said, I DO lift heavy - I use 25 pound weights for bicep curls, but I avoid injury by using really good form.0 -
ITS SATURDAY AND ITS SUNNY! YEAH!
just got back form a great 6+mile run (well 6.40 to be exact :laugh: ) downed a yummy green smoothie and then onto the day!
needed that run - cause I too ate more carbs than usual - reduced fat wheat thins to be exact - too mucgh sugar in those things - they are addicting! especially when dipped in hummus :blushing:
one week count down till our trip up north - two weeks in northern Michigan is just what I (and my girls) need! will step up the workouts next week.
ENJOY THE DAY GALS!
jill0 -
Stuff happens LadyBos... My diary is public & you can see that I did eat a large amount of carbs (for me) at dinner tonight, but on the upside... I worked the fat/carb ratios perfectly for lunch & dinner. One hi fat/lo carb and one hi carb/lo fat. No 'storage of fat' messages from my insulin, heheheh!
I didn't know there was an optimal ratio? If you offset them as you've done, does that mean no insulin spike?
Sure does mean that! Insulin sends the message out to store fat so if you keep your insulin levels lower when you eat higher fat foods and vice versa there will be very little or no storage. I always eat (according to MFP, lol) too low in net carbs ie: total carbs minus fibre carbs by 1/3 to 1/2, and too high in fat, and quite often more protein by 1/2 again. It works like a charm - I eat whatever for breakfast (caveat - I never have been a Danish or Poptart breakfast kind of person) then choose whether I want my 'fat meal' at lunch/'carb meal' at dinner or vice versa and eat accordingly. Studies were done in the 70's that showed that people could maintain & even lose weight while eating 6000 fat calories a day *as long as they separated higher carbs from fats in their meals*. They still had optimal blood lipids & sugars while doing this. I will try to re-find the studies for everyone and post the links here.
You'll notice though, if you think of our favorite sorts of restaurant foods or what you might term bad foods for weight loss they are a combination of high fats AND high carbs - baked potato with sour cream, pizza with high carb crust and fatty meat & cheese, chili with cheese & sour cream, ice cream (fat & sugar), chips/crisps for UK people (potato carb - deep fried in fat), etc.
It's not the potato... or the sour cream that's the problem... its the COMBO.
For instance yesterday's lunch was: Meat wrapped around cheese and raw veg in full fat dip. I often eat avocados & nuts - it isn't always meat & dairy fats, lol. But this is what I felt like eating that day.
Mastro - Genoa Salami, 4 slices (30g) 100 0 8 8 0 0
Armstrong Light - Old Cheddar Cheese, 90 g 270 0 18 24 0 0
Cucumber - With peel, raw, 1 cup slices 16 4 0 1 1 2
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.75 cup 14 3 0 0 1 2
Simply Food Caesar Dressing - Caesar Dressing, 30 ml 120 2 12 1 0 0
520 9 38 34 2 4
Calories, Carbs, Fats, Proteins, Fibre, Sugars
yesterday's supper/dinner was: Chili & rice with toast (lots of veg too)
O'dough's - Gluten Free Flax Loaf Bread, 2 Slice (43g) 240 44 5 4 10 8
Butter - Salted, 1 pat (1" sq, 1/3" high) 36 0 4 0 0 0
Fresh - Green Onion, Chopped, 7.5 g 1 stalk 3 1 0 0 0 0
Vegetable - Celery Stalk 7 -8" Long (Kym), 1 stalk 6 1 0 0 1 1
Onions - Raw, 0.15 medium (2-1/2" dia) 7 2 0 0 0 1
Fresh - Large White Mushrooms, 6 mushroom 30 6 0 6 0 0
Frank's - Red Hot Sauce - Original Cayenne Pepper Sauce, 2 tsp (5mL) 2 0 0 0 0 0
Saporito - Extra Virgin Olive Oil, 1 tsp (10 ml) 40 0 5 0 0 0
La Costena - La Costena Salsa Hot, 93 g (2tbsp) 30 9 0 0 3 0
Uncle Ben's Bistro Express - Wholegrain Brown Rice, 62.5 ml(90g) 65 12 1 1 1 0
Stagg - Silverado Beef Chili With Beans, 1 cup (247 g) 260 30 8 17 6 6
719 105 23 28 21 16
Calories, Carbs, Fats, Proteins, Fibre, Sugars
I didn't even have a tiny weight spike this morning from water retention or anything else. My weight has stayed between 131&134 eating this way the whole time.0 -
I am loving hearing all these new ideas - have never thought of aqua aerobics. It always looks so sedentary and staid when I see them do it in the pool at the gym, so I will have to investigate and see if there is anything more dynamic going on.
Enjoy your weekend ladies.
Hahahah, yes the picture comes to mind of little old ladies in flowered rubber bathing caps bobbing around to music while chatting to each other.
Not quite what we do...well, there are a couple that do this but they are in their 80's and I say good for them! Actually it is used to train race horses and athletes & increase their power. If you can swing a bat underwater or run through the water then thanks to training in the density of that environment, it becomes even easier through the air. It is also good for injury or surgery retraining as the water can be very supportive and you don't need to fight against gravity. I used it for my own rehab - seriously broken leg with plates & screws still implanted - as well as rehab for others with hip replacements and car accident injuries.0 -
Told ya I'd post when I found this "Studies on maintaining or losing weight while eating up to 6000 fat calories' from my previous post upthread.
http://ajcn.nutrition.org/content/26/2/197.full.pdf+html?sid=5b227ecc-2792-429a-a026-11004c84f4f3
American Journal of Clinical Nutrition. You can also see the abstracts from their monthly journals for free, but have to pay for the full studies. I'd bookmark the journal site anyhow and lurk on the abstracts til you find something that piques your interest.
Liana0 -
Hope you all had lovely weekends, mine was good - lots of outdoor stuff and time with my boys.
Short walk this morning as DS1 needed his french homework to be emailed to him (only when I got it to him,it turns out it wasn't needed!) so I will go again after lunchtime.
And no weight training for a little while, somewhere along my walk yesterday I jolted my back and am in pain around the kidney area. It seizes up and bending is painful, as is any major change of movement. Slightly better today than last night so I feel its nothing serious but will not make it worse with deadweights and lunges!
Wishing you all a great start to the week - poached eggs, spinach & mushrooms for breakfast and I feel ready for anything - until I move, ouch.0 -
HELLO MONDAY!
I am having a twilight zone moment - I swear I posted yesterday and said "happy fathers day" to those w DH....but I don't see my post (head scratch) maybe this is a senior moment - lol
anywayyyy
JOSPARKLE - I hope you feel better soon! that stinks when the "back" is in pain.
hope everyone enjoyed their weekend. had a great run yesterday w my DH - it's always great to enjoy a little exercise together. today, relatives in town visiting so it's off to see what the agenda will be for today.
scrambled EW, spinach and a little turkey "scramble for breakfast this morning.
ENJOY!
jill0 -
Feeling a bit less sore now but back still giving me twinges. I'm trying not to whinge but am definitely feeling rather sorry for myself.
Hopefully another day or two and it will be ok again, it must be truly dreadful to suffer with a bad back all the time. Thanks for the sympathy, much appreciated.0 -
Shopping with my sis today and had a grilled chicken panini, just checked the cals and it's like 800!!! What was I thinking?? Need to be more aware of calories before I eat! Lesson learned.....again! Damn I hate all these lessons
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Yeah I don't know how many times I have eaten something I thought wouldn't be too high calorie and nearly fainted when I checked and found out how many calories it was. Yikes!
Have not been eating too carefully the last few days the only saving grace is that I have been working on weedeating 5 acres so I've been burning up a lot of calories. Thank goodness I'm done, I've got aching muscles I didn't even know I had.
Hope everyone has a terrific week.0 -
Ladies today I have bought a new belt - a medium. Now I think there was a bit of vanity sizing going on in the shop as the sizes ranged from XL to XXS which is a little off for a mainstream store, but still it is a M and I am not at the far end of it either. So something is working.
Back is a little less painful today so dog walk was a little longer and then I took extra long having an hour or two shopping but kept moving all the time - good job I wasn't trying anything on. So I'm hoping that the 1/2lb off the scales showed this morning might be joined by another 1/2 in a day or two's time. Hope you're all doing well.0 -
josparkle: if you are having inflammation you will be holding on to a bit of weight - not fat tho. Glad your back is feeling a bit better - keep moving whatever you do. That's the best way to fix it - stretches and a bit of cold if it really bugs you after. Heat right now will make you seize up later. Or at least alternate heat & cold in 10 min increments if you can't take the cold
Liana
congrats on the new belt btw!0 -
I went fencing last night with our local club. The warm up was much different than I am used to, with lots of walking lunges, grapevines and such. My thighs are killing me! Not to mention the workout from the matches, too.
I got fresh Ontario strawberries at the grocery store. They are late this year, as is everything. But so worth waiting for.0 -
HAPPY TUESDAY EVERYONE!
**sprinto50 - that sounds like a great workout! I never realized fencing warm-ups involved all that leg work. awesome!
**liana - hi! :happy:
**deetee- -no worries...live and learn :flowerforyou:
**josparkle - WTG on the belt size!
**jreneecal - will you come to my house and weed - I hate weeding :sad:
out of town family still in town for another day. went a bit overboard on the calories yesterday - but I forced myself into a good sweaty run/walk, so I feel great. though a bit tired today.
ENJOY!
jill0 -
ONTO WEDNESDAY!
great workout - the hour flew by! have had a couple days of not so clean eating, but am back on track (and company gone - lol - that helps) and have all of my food planned for the day... low carb, high protein and moderate fat.0 -
ONTO WEDNESDAY!
great workout - the hour flew by! have had a couple days of not so clean eating, but am back on track (and company gone - lol - that helps) and have all of my food planned for the day... low carb, high protein and moderate fat.
Well done on getting straight back onto it.
I'm having a better day, back is so much better today even after a disastrous night's sleep. Hopefully will have it sorted finally tomorrow and I can get out better - have two errands that must be done each at least 1 mile in opposite directions so that's at least 4 additional miles to stomp tomorrow.
Enjoy your day.0
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