T.H.E (Trying Hard Everyday) Team ~ Week 9 ~ 4/2-4/9

cmriverside

:laugh: I got my butt kicked at the gym today. I went to do 1/2 hour on the elliptical and swim for an hour, instead I got dragged into the Bootcamp session by one of the trainers. It was fun! We did 3 minute wall sits passing a 10lb weighted ball.. my thighs were on FIRE but at least I made it the whole 3 minutes! Then we did 3 minutes of sprinting on the spin bikes... which was just a little too easy for me. Then we had to lift a 10lb disk weight over our heads and bring it down while lifting one knee... easy for the first 2 minutes, the last 1 was hard.. lol After those 3 things.. they had us do an obstacle course which was ladder steps, leg squats and sprinting around cones. I thought I was gonna die doing that.. :laugh: Took a 2 minute break, then did it all over again.

The pool felt AWESOME afterwards. I swam for 30 minutes and my total calories burned today according to my HRM was 1155! :noway: Im sure I'll be feeling those leg squats and that wall sit tomorrow for sure!:bigsmile:

That sound like fun! Boy are you gonna feel that bootcamp tomorrow :laugh: I wish I could do laps, I can't keep my head in the game and I begin to mentally torture myself. I think it goes too slow.....think CM = skydiver.

I've been thinking of buying a kettle ball. Have you seen any DVDs for them? I will go to Amazon and report back.

Great job on eating that big breakfast. Mine are usually 400 cals, but I have a snack 2 hours later. Mornings are now my hungry time. Unless I have Fage greek Yogurt, like last night - with organic blueberries. And honey.....

I have a slight pain in my shin - so I'm going to skip the run today and walk instead. Anyone know a good shin stretch? I will check my exercise websites - I'm sure there is something.

LosingIt4good

CM... havent seen any kettle ball things, but havent really looked either. Have you tried you-tube? There are a TON of vids on there for just about every kind of exercise you can imagine.

Im already feeling this mornings thighand glute torture. Im sure tomorrow I'll be dyin.. LOL BUT.. its ok cuz its my day off from the gym. Was gonna go, and planned too, but Im so far above on calories burned this week that I am definitely takin the day off. Plus.. What a beautiful sunny day!!.... if todays weather holds out through tomorrow, I REALLY need to mow my lawn and pull some weeds. The grass is just growing like crazy here!! Id do it today but I have to borrow or rent a mower and I probably wont have a chance today after the little ones leave at 5:30.

My kids come home sometime today.... time to go hide my waffles from the fridge drainers! :laugh:

cmriverside

sposed to be nice until Thursday! :glasses:

cmriverside

Anita,

That was such a beautiful obituary for baby Kole. I'm so glad you shared him with us and we got to see the picture of him. My prayers are with the family. :flowerforyou:


No more Lane Bryant. I gave away all my too-big clothes as soon as they were too big. Never going back there. :noway:


I'm so proud of you!





:huh: Where's that blond picture? :sad:



__________________________________________

cmriverside

Elastic is not your friend. Get rid of all elastic-waist pants unless they are specifically for working out.



I'm just sayin'

LosingIt4good

Elastic is not your friend. Get rid of all elastic-waist pants unless they are specifically for working out.



I'm just sayin'

AMEN!!!! I got rid of ALL of mine a while ago.. they kept falling off anyways so figured it was time!!

Its amazing how "small" my clothes were for me.. especially anything with a waist. I havent had to drop size in jeans yet. I have 1 pair that falls down but are still ok with a belt and 1 pair that feels baggy in the butt but otherwise fit. The rest are fitting me just right now.. a little loose and not cutting off my circulation anymore..:laugh:

LosingIt4good

Aside from helping you feel full..... it also does this...

cmriverside

where is everyone......

nitag

Good Morning Team...

I am so thankful that this weekend is almost over and I can get back to normal..

How was everyone's weekend??

swignal

Good Morning Team,

Sorry I havent been able to post.. I have just been so busy with the packing, the move, and now the unpacking... my feet hurt sooooo bad and I havent gone to the gym Fri, Sat, or today.. so I will be going tomorrow... I dont even feel like standing cuz my feet dont want me to stand up again..

with all the moving and stuff I have tryed to eat the healthest I could eat... It really wasnt that bad.. but Friday we didnt eat much at all.. yesterday was a bit better i stoped at the grocery store and got stawberrys banannas cantalope chicken brussel sprouts potatos tomatos lettuce shredded cheese milk orange juice and this guy behind me saw what I was buying and he was like that is alot of healthy food there and I turned to him and said thanks thats all I eat anymore.. and the kids dont even complain about the change in food we eat... I am proud of them..

Anyway I must go get some work done so I will check in more later..

Sheila

adopt4

Morning everyone. Hubby just took the boys out for donuts and to the playground (a rare nice day again today!) and so I have the house to myself! It's so QUIET! I want to go to the gym but it's so rare that I get the house to myself I think I might wait awhile... have to eat breakfast first anyway.

Eating a bigger and different type of breakfast seems to have helped me with my afternoon "shut down". I thought that what I was eating was enough, but instead of 2 packets of oatmeal, I eat 2 pieces of whole wheat toast with peanut butter and a banana, seems to be making a ton of difference.

Guess I really wasn't eating enough because I feel better now that I'm eating more (and I checked today, I haven't gained any weight!). I'm just so happy to be under 250, you can't imagine. My hubby has never seen me this low of weight (married over 12 years). 48 to go to be at college weight, then another 15 to be at high school weight, then another 15 or so to be at goal weight!

I cut down my cardio too to 45 mins rather than the hour I'd been going for, burning too many calories, besides, I'm doing weights this month again so I need time for that. After only a week of focusing on my arms, I can really see the definition in my muscles! Too cool! It amazed me that i could see such a change in only a week - literally I started on Monday. Need to really work my triceps and get rid of that old lady sag I got going there. It used to be just fat and now I can see it's a lot more loose skin under there, so it is falling off there, now I need to tighten that area.

And whoever said they'd trade me for the cals I can eat - sure I'll trade you for the weight you're at and you can be at my weight and get my cals.. LOL

stillkristi

Good morning team! I will be back home later today. Spent last night in beautiful St George, UT. It has been a wonderful vacation! Got some sun, saw whales, ate great food, had fun with friends! I am quite content! No idea about weight, however, every pair of pants I brought us too big. Which is a good and bad thing. I am hoping to find some things that fit in the back of the closet so I don't have to buy many new things at this size. Don't plan on staying this size, just passing through!

I will catch up on last weeks thread and weigh and measure when I get home. Good to hear you are all in good form. Cm, skydiving, too? You are seriously my hero. I wait anxiously to hear of your further exploits.

Adopt4, I am reading a book right now called Flipping the Switch about metabolism. Its pretty interesting. It talks about the fact that our bodies are designed to be in motion, so some movement every 60 to 90 minutes is important. That can be a challenge for us all day sitters, but mindfulness is the key. Also, remember, we are in this for the long haul. If the scale isn't your friend today the tape measure may be. I am wondering if maybe you are eating out fairly often? I know for myself, I am never confident of my ability to judge portions when eating out. Anyway, you are so much healthier and happier than you were two months ago! What a great thing to celebrate!

Well everyone, more from me later. Love you guys!

stillkristi

Li4g. You know me so well! Laughed right out loud about your catfood escapade.

nitag

I ate breakfast, I exercised, I showered and I am dressed and ready for my day... My company is all going to be going out for the day and the husband and I are going to stay home and watch Nascar.. We are both pooped. Love having company but we also just enjoy the house to ourselves.. Besides the fact that I am just a neat freak and freak out when they don't push in a chair.. Man I need to get over that stuff...

I am going to try and eat a really balanced lunch today.. and a lighter dinner...


Hope everyone is doing good....


Anita

LosingIt4good

Man o man o man... is my butt sore!! :laugh: :laugh: :laugh: Legs are feeling yesterdays workout too, but my BUTT!!... ow!! Feels like someone at bootcamp litterally used the boot on it! :bigsmile:

My kids decided to stay at thier dads through this weekend. I miss them, but hey.. another 2 days of no fighting, no messes... Im all good! hehe! They will be back Monday after school.

Adopt4 and I went to the mall last night. Decided for fun to go window shopping and try on clothes just to SEE. We landed at Old Navy. Its been so long since Ive been in that store unless Im shopping for the kids and man thier clothes are cheap! $15 for a pair of shorts?? Heck I can buy 2 pair for the price of what I paid for 1 in my old size at lane bryant. I am proud to say that I can fit into a size XL shirt and XL pants there and they arent tight!! AND I got a cute size 14 jeans up and over my butt but was about 2" from getting them to button. They were tight, but hey.. something to work twards! :blushing: I got some new undies and found 2 running sports bras on the clearance rack but otherwise decided not to buy any other clothes because I know they will shrink a little bit and Im just happy that the XL looks good on me before its been washed. LOL Nice to know though that I can shop there in a month or so, once the clothes I bought earlier in the week are a bit too big.

I am proud to say that i ate 2200 calories of good stuff yesterday, which was just 200 shy of what my MFP goal said to eat after my workout cals were added in. The funny thing was... my tummy was talking all day!! Gurgling and groaning...it was loud for most of the day!! I know thats a great sign that my digestive track is workin all day...anyone else have a gurgling tummy when they eat good all day? :laugh:

cmriverside

Kristi - Hi! We missed you. I would have loved to see those whales - did you get to the San Diego Zoo? You'll have to email me the name of the whale trip outfitters. Do you have friends in SD?
All my skydiving days pics are on hard copies, I'll upload digitals when I buy a new camera. It was back-in-the-day.

Adopt4, glad your'e eating more, working out less and trying weights. Great job!

Anita, GO JEFF. I just love him and his luck has gotta change. Who you rootin' fer? (had to use the NASCAR slang). Enjoy your quiet house. Well, how quiet can it be with all them cars on the FAST Texas Motor Speedway? I need to git me to a race, last race I went to - JEFF won. All was right with the world. Have you been to a race. OOOh first Caution! Oh, just a wrapper.....

Li4g Bwah ha ha.

cmriverside

Reading material for the day:
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http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing?page=1#posts-19051
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Living With Obesity At 700 Calories Per Day!
By: David Greenwalt

I want you to consider a common female client. She's a woman about 5'5" and 185 pounds. A combination of a mostly sedentary lifestyle, quick-fix, processed foods and consistent excessively low calories has resulted in an incredibly stubborn fat loss scenario. Not only has it created a stubborn fat loss scenario but her ability to add body fat is remarkably strong.

Most would believe there is simply no possible way she could be 185 pounds eating mostly low calories. While it's true the average obese American created their own obesity by being a huge over consumer, a sedentary glutton if you will, many are able to maintain their level of obesity with the following formula in very precise ratios: starvation + binges + sedentary lifestyle.

An initial review of this woman's calories indicates she is just above starvation level in the 400-700 per day range. The food choices are mostly protein in this case (low-carb is all the rage you know) and there are virtually no vegetables or fruits to speak of.

Five or six days per week the calories remain low in this range, however, there are nighttime binges from time to time and weekend binges where carbs loaded with fat (doughnuts, rolls, cookies, pizza etc.) are consumed.

So while the calories are very low the majority of the time, there are one to two days per week where this isn't always the case. Even so, the nighttime binges and weekend slack offs don't amount to what you might presume would be thousands of extra calories, thus explaining the 185-pound body weight.

Very few foods are prepared from home. There are lots of fast foods being consumed. Convenience and taste rule.

I must say. Early on in my coaching and teaching career this woman was a real head scratcher for me. Isn't it calories in and calories out? Even if she's not active she's starving!

How in the heck does she stay at 185 eating an average, including all binges, of maybe 750 calories per day? She's frustrated beyond belief. She sees her friends and coworkers eating more and weighing less. Is she simply unlucky? Is everyone else blessed? And what in the world is she supposed to do to fix this, if it can be fixed?


Why Is She Not Losing Weight?


First, let me tell you why she's not losing weight. Then I'll tell you what she has to do to fix the situation. With a chronic (months and months) intake of less than 1000 calories per day and a 185-pound body weight her metabolism is suffering greatly. It's running cool, not hot. It's basically running at a snail's pace.

Think of it this way. Her metabolism has matched itself to her intake. She could, indeed, lose body fat but she's in that gray area where she is eating too few calories but not quite at the concentration-camp level yet.

If she were to consume 100-300 calories per day her body would have virtually no choice but to begin liberating stored body fat. This is NOT the solution. It's unhealthy and, in fact, quite stupid.


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Not only has her metabolism matched her intake, her body has maximized production of enzymes that are designed to help store any additional calories as fat. Anytime additional, immediately-unnecessary calories are consumed the enzymes are there and waiting to store the additional calories as fat. Her body is starved nutritionally and it has one thing on its mind - survival.

Being mostly sedentary, her metabolism (hormones play a large role here) can do a pretty good job of keeping things slow enough so that the pathetically low calories she's consuming are just enough to maintain.

But since certain enzymes are elevated, waiting for more calories so more bodyfat can be stored, every nighttime binge or weekend mini-feast will contribute to fat stores.

So on the days she's not bingeing her body does not lose fat, or if it does, it's very little. And on the few days or times she does binge a bit her body is quite efficient at storing fat. So, while she may lose a smidge of fat from starving it is quickly replaced with every binge.

Remember, these binges aren't a gluttonous 4000-calorie feast. Oh no, a binge might be 4-5 cookies worth about 500-700 calories. Nevertheless, since the binge foods are mostly carbs and fat it's very easy for the enzymes to shuttle the dietary fat into stored body fat. It's what they were designed to do.


So, What's The Solution?


Well then, now that we presumably know some valid reasons why she's not seeing a scale change and definitely no body fat change how do we fix her? We have to do something she's going to freak out over.

We have to get her eating more. Not only do we have to get her eating more but more of the right, whole foods need to be eaten. Foods lower in fat that aren't as easily STORED as body fat have to be consumed. And we have to warn her.

A Discouraging Start


We have to warn her that since she's been sedentarily living on protein with binges of carbs and fats she is likely to see a weight gain right away. It's true.
Once we begin really feeding her body with nutritious carbohydrates so she can become more active, her glycogen-depleted body will hang on to some of those carbohydrates (in skeletal muscle and liver) so she has stored energy for activity.

When her body hangs on to those carbohydrates it has no choice but to hang on to more water too. For every gram of glycogen (stored carbs) she stores she'll hang on to three grams of water.

This is not a negative response by the body but it will be interpreted by her as quite negative when she steps on the scale.

It's quite likely she'll see a five to seven pound weight gain when she really starts eating properly again. This weight gain will remain for one to three weeks before it starts moving in the other direction.

For argument's sake let's assume my Calorie Calculator and Goal Setter at Club Lifestyle suggests a 1500-calorie per day average in week one for a one-pound loss per week. First, she is going to freak out about this many calories.

For months she's been eating less than 1000 and usually around 400-700 in one to three feedings total per day. To her 1500 calories is a ton of food. And if she even begins to eat less fast and packaged-foods it will be a ton of food.

There is no doubt whatsoever that she will resist the increase. This resistance may take one to three weeks to overcome. During this period no weight loss will occur. She is too fat already in her mind and believes it will only hurt her to increase her food intake.

I mean, after all, isn't that how she got fat to begin with? In her early stages of fat gain this was probably true. She overconsumed. But as I've said already, that's not why she's staying heavy.

In addition to a freaked-out mindset about adding more food to her already overfat body she will simply find that it's all but impossible to eat four or more times per day.

She's just not hungry at first. Makes sense when you think about it. Why would she be hungry three hours after eating a 300-calorie, balanced breakfast? Her body is used to 400-700 calories per day!

So, even though she gets a plan and begins using my nutrition analyzer to log foods and meals she finds after having a balanced breakfast of 250 calories she couldn't force herself to eat meal number two on time.

It'll take several more days of realizing what is going on and being one-hundred percent honest and diligent with her logging and planning before she begins to eat her meals as planned no matter what - even if she's not hungry.

By now two to four weeks have passed and the only thing she's seen on the scale is it going up--not very encouraging if I say so myself.

Raising The Grade


After the first two to four weeks have passed she's probably beginning to consume her meals as planned although not quite like an "A" student yet. That is coming. She feels better because she's working out and is more active.
And she feels like she has more energy throughout the day because she's feeding her body more calories and the right kinds of calories.

She has finally begun eating the right kinds of fast foods (low in fat, moderate in protein) and less packaged food overall. She is making more meals from home and taking them to work for lunch rather than always grabbing something quick from a vending machine or the break room that always has some treat another employee brought in.

After another two weeks or so she's moved from a "B" grade to more consistent "A"s. She's planning her days one day ahead in the Nutrition Analyzer; she's consuming fresh veggies and fruits on a daily basis.

Her calories are almost ALWAYS in line with what is recommended by my Lean Account and she has seen her first signs of the scale moving in the right direction.

She is now dropping from 190 pounds (her high after reintroducing food and carbohydrates again) to 189.3! "Progress at last!" she says. In actuality, the entire process was progress. But that's not how she saw it in the beginning.






With a total of two to four weeks of increased caloric intake behind her and eating more consistently the right kinds of foods her metabolism has truly begun to rebound.

She didn't kill it as she thought. She only wounded it. And since our metabolisms are like kids (they are quite resilient) and she doesn't have thyroid issues or diabetes or any known wrench that could be thrown into the spokes of fat loss, she will begin, for the first time in months or years, to see results that make sense and that one would expect of someone who is active (30-60 minutes five or more days per week) and consuming a caloric intake of 1300-1500 calories per day.


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Avoiding Sabotage


This process is in no way easy. I think you can see a plethora of ways it could be screwed up, sabotaged, given up on too early and so forth.
A key to success for this very common woman (men too) is not giving up too soon, having faith in the fix, and moving sooner rather than later to the increased, quality food intake.

It's going to take effort to overcome the mental hurdles of eating more food as well as the increase in scale weight that is going to occur in weeks one to three or so. It's disheartening, however, to charge hard down the weight-loss field only to get to the one-yard line and decide it's time to quit.



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Many don't realize they only had one more yard to go and they'd have had a touchdown. You gotta hang in there with this plan. It's going to take some time for the glycogen levels to be replenished and level out. It's going to take some time for mental adjustments to occur.
It's going to take some time before hunger signals are restored to anything close to normal. It's going to take time for the metabolism to rebound and not be in its protective mode.

Giving A Stubborn Body The Message


In certain, very stubborn cases, it may be necessary to eat at a eucaloric (maintenance) or hypercaloric (over maintenance) level for a few weeks to ensure the metabolism does get the signal that everything is alright and you aren't going to kill the body.
Remember, your body could care less about your desire for fat loss. It just wants to survive.


Some Take-Home Points



The most common cause of obesity is Americans are sedentary overeaters/drinkers. Nothing in this article should be construed as to say that under eating is the root cause of obesity. It's not.

It IS common for many men and women to be under eating with sporadic binges as I described here. This creates a perfect environment for continued obesity even if total caloric intake is quite low on average.

Low-carb followers or "starvers" WILL see the scale go up when calories are consumed at reasonable levels again and carbohydrates are reintroduced. Live with it. Deal with it. It's going to happen. 98% of the gain will be water.

The time it takes for mental acceptance and other adjustments to occur will vary but one should expect a two to four week window for these things to take place. Being forewarned with an article like this may speed this process up some.

Once the right types of foods are consumed and the right caloric intake is consumed and the right ratios of carbohydrates, proteins and fats are consumed on a consistent basis, then, and only then, will metabolism begin to be restored and the key to fat loss be inserted into the lock with a noticeable drop in the scale resulting.
This may take an additional two to four weeks to occur. Your metabolism is never dead or broken for good. But it may take several weeks of proper eating and activity for it to be restored.


From day one, until the first, noticeable drop in the scale occurs may be four to six weeks--maybe one to two weeks longer. Those who give up on the one-yard line will never see the scale drop as will occur when intelligent persistence and consistency over time are adhered to.
David Greenwalt

chantybear

Afternoon everyone!

Hope everyone is having a good day.

My bf is getting my to go shooting with him now..:grumble:

Ohh.. I love hungry girl's website!!!..as I eat a bowl of choco banana oatmeal yum!

adopt4

I discovered where my 3 pounds fell off this week - my boobs! They're like, tiny (for me). It's so odd. It's like looking at someone else's body. I swear the entire weight loss came directly from there. I can't stop staring at them... LOL

I did the elliptical for 45 mins and weights for roughly 45 to tone my arms. I stubbed my toe on the door this morning going to tell the boys to shut up or they'd wake their daddy... so instead I woke him up hopping around the room cursing. Oh well. I think it's broken, all purple and swelled up. But it's my little toe, so it's not like they would do anything about it. Hopefully it will stop hurting in a day or two so I can do more than elliptical, I want to get back to trying to wog!

nitag

Kristi - Hi! We missed you. I would have loved to see those whales - did you get to the San Diego Zoo? You'll have to email me the name of the whale trip outfitters. Do you have friends in SD?
All my skydiving days pics are on hard copies, I'll upload digitals when I buy a new camera. It was back-in-the-day.



Anita, GO JEFF. I just love him and his luck has gotta change. Who you rootin' fer? (had to use the NASCAR slang). Enjoy your quiet house. Well, how quiet can it be with all them cars on the FAST Texas Motor Speedway? I need to git me to a race, last race I went to - JEFF won. All was right with the world. Have you been to a race. OOOh first Caution! Oh, just a wrapper.....

Yes Kristi you have been missed... A lot.. I need your morning posts !!!!

CM we are Earnhardt fans here.. My husband actually has an entire room with all 8,3 and now 88 stuff.. It's quite overwhelming!! It needs to be dusted but I won't even go there unless he helps... So I guess I will just keep that door shut... We usually try for 2 races a year, Calif Speedway and Vegas but with the low funds we haven't went for a few years.. Honestly not since we bought the house.. Just too costly....