Chat and Accountability May 17 - May 23
Hmrjmr1
Posts: 1,106 Member
Happy Sunday Folks! Hope all is well with all of you. Stomach is better gonna hit the free weights in a bit, followed with a HIIT session on the Bike. So moving to a Train / Maintain program I've been working on now is the time to test/ implement. The basic idea is for advance age athletes, you still train and try to improve in one area say Deadlifts, and Maintain in one that is riskier like Squats. I heard this mentioned on a PODCast recently but am taking it to other lifts as well like Bench press / Ovhd press. See how things feel today. Haven't lifted heavy for a few weeks so easy does it today won't be pushing any performance envelopes.
Also been reading on Chi Walking and Man Flow Yoga. Great stuff.
Also been reading on Chi Walking and Man Flow Yoga. Great stuff.
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Good morning everybody. John, glad to hear your stomach bug has gone (or at least you feel better).0
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I posted this in John's Whole30 FB group but wanted to post it here too.
I'm taking a week off of Whole30 but will be starting back next Monday. I wanted to ask those who are doing it what kind of snacks do you keep handy. I'm trying to find some things, other than nuts, that I can keep at my desk at work or in the car when traveling.
Thanks.
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Mark and I had a great weekend. Went clothes shopping and we found I am down 4 sizes in jeans since November and 2-3 sizes in everything else!
Snowed at the house most of the day. Sure was pretty and a good day for Mark and I to stay indoors.
As requested am posting a before picture of me and one of today!0 -
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Yay, John... so glad you're back in the swing of things. we need you healthy for Vegas!!
Wow Kelley - you can really see a difference. Both are very pretty. But you can see the difference so much in your face and arms. I know you are thrilled. That is inspiring!! Thanks for posting!! LOVE it.
Jen: My fave is an apple and a packet of almond butter. That can live in my purse or car for many days. But I always have cut up veggies on hand. I'm a snacker. So that is good to have in the fridge at work. Also hard boiled eggs. Now I like beef jerky that doesn't have sugar but I really try to stick with snacking veggies as much as possible so the calories don't rack up. mini bell peppers/cherry tomatoes/celery/sugar snap peas/baby carrots are my go-to snacks with some guac or nothing.
Great that you're going to get back on it! I have started over many times. I don't feel a bit bad about it. I am kinda going to just BE Whole 30 day (#) forever I think. Whenever something is worth it, I'll start over.
Keep up the awesomeness.
Oh! And I posted late in last week's thread. sorry!!
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This is more accurate. From 2012. I am the one in the blue with my parents. My mom has shrunk down as well!0 -
Morning everybody. It's Monday and I've been up since 8:00 yesterday morning (well, I did get maybe an hour of sleep last night). So it's going to be a looooooooooooooooooong day.
Kelley, thanks for sharing pictures with us. Looking fab and that is so awesome that you're down so many pants sizes. Rock on!!!!!
Carol, thanks for the snack ideas. I'll probably be on a 'forever' Whole30 too. Also, thanks for the videos.
Hope everybody has a great day.
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This one is for Kim Walls – this gal is prohibiting me from getting quality sleep! Yes, this is my bed...
Jen: do you want me to send her over to help you out? Seriously, I hope you get better rest tonight.0 -
Happy Monday Folks! HRV is a Green Flag 69 today, so will hit the bricks in a min. Then have to work on a speech I'm writing for a Friend of mine for Memorial Day before I head off to work.
Kelly - Great Pics, You are doing great work there kiddo.
Carol - The Challenges appear to have gotten you to the point of it being a Whole Carol. Which is the point. You find things that work and incorporate them everyday. Once in a while have a treat, enjoy the day or even the moment and roll back in on target on the next pass. The challenges help you find your trail up wellness ridge.
Jen hope the day goes ok for ya, missing sleep is not a good thing.
Work Hard HAve Fun but above all B Koo-EL!
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Awesome Kelly! Keep it up. Before pictures are powerful!0
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Carol, Thanks for the comment on the pups. but I was thinking the same about your life. I don't know how you can manage work, kids, school, podcasts, health and just daily stresses that comes with your busy life. whew. The pups are a walk in the park.
But we all have different limitations and what we perceive as "work". And I am so glad that you've found something that works for you; "Whole Carol"
Kelly, wow! Before and after pictures are so powerful. Its also proof that the numbers on the scale are just numbers. Its all about how you look and feel. Here's to more smaller clothes shopping trips.
Jen, Gotta sleep. Take melatonin or hemp seed oil.
Had my consult yesterday and I'm so glad that I picked Christin. Not that I have anything to compare with but her approach is great. So here are what I learned:
Sleep is crucial, and its important that I go to sleep around the same time and wake up around the same time everyday. No oversleeping as well. The sleep had to do with cortisol, and if sleep is not dialed, I might not see results on fat loss. Chinese has a saying "the more you sleep the lazier you get, the more you eat the greedier you get" (it rhymes in Mandarin) From what I know now that little saying has scientific reasons lol. Which made me think about another thing I was taught growing up about fruit. That you always eat it after a meal and never too much and seasonal fruits that are super sweet and rich were eaten at night as a sweet treat before bed, and I was always told not to eat too much as it will disrupt my chi. Thinking back there were probably a lot of eating lessons that was meant to help the body to be in balance.
Eating schedule: not good that I'm always eating eating at different times. That has to do with circadian rhythm.
Protein/meal times: LOL I'm eating too much. I kinda knew it...My meals are also too big because of the protein and I don't even think I eat "that much" protein. The protein is triggering an insulin response similar to carbs. She talked about how most people overeat protein and overestimate their exercise level which I completely agree, I've been having that thought for a long time.
Carb nite: I've been doing it wrong lol.
So my new macros and this is for me to see fat loss results in a "timely fashion" lol And this is based on 173Lb with 27% body fat. and this is the macros for my activity level as well; I walk anywhere from 1-3 hours a day and am not sedentary. I garden and do a lot of stuff that requires me to be on my feet. most of the week.
1550-1650K (try not to hit the high end) Protein : 55-65g Fat: 135-150g Carbs 10-20 net
I am starting the induction on Tuesday or Wednesday and I am looking forward to seeing how I will feel and of course the results.
We both agree that this is a great time to concentrate on fat loss since I am still healing from the knee injury. And id and when I am ready to go back to Muay Thai we'll adjust the macros. But right now for the purpose of fat loss this is my nutrition plan.0 -
Okay, confession time!
I had a pretty rough weekend, food-wise. I was busy helping my step dad reroute their sewer, and I was sort of stuck with whatever my mom had cooked, so I had spaghetti (with pasta). That started a downward spiral! Last night, I had chocolate chip pancakes for dinner, and I'll just leave it at that...
On the plus side, I weighed myself, to get a clue of how I'm doing, and even with the weekend doo-doo-food fest, I'm still down about 5 pounds for the month!0 -
I am exploring Carb Nite... haven't bought the book yet... but I have some stubborn lbs. and struggling to get my body fat % down since my last baby... who is doing it? How is it going? I have been binge listening to Kiefer podcasts...0
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TJ, hey it's a slip up. What's most important is that you own up and is back on track. Isn't processed carbs crazy? It's like crack once you have some you want more. And hooray for your weight loss! Keep doing the "whole TJ"
Sbuzzard I've just re started carb nite.
Here's the "puppy" with the bad leg that we are fostering. He is 4 months old and already 35lb. He'll be a big dog. We've named him Taiki; great radiance in Japanese.
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Soooo...while I am waiting on the book, I've been binging on the Kiefer podcasts... am I getting the basics of Carb Nite right?
1. Eat ultra low carb, lots of healthy fats, moderate protein.
2. Exercise...within 12 hours of going to sleep, if morning workouts...5pm is the optimum window.
3. Carb Nite is a 4 hour period,every 7-10 days preferably close to bedtime...
What other "musts" are there? Am I completely screwing this up?0 -
Thanks, Heron! I've recently just started thinking of it like Carol. Whole Whatever-day-I-Make-It-to, and restart immediately after a slip or treat. But, for the time being (and probably at least another 20lbs) I'd like to keep the slip/treats spread out as much as possible. I would really like to say I did it for another 30 days, though!
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Good morning everybody. I slept last night!!!!!!
Carol, don't tell Kim I didn't sleep Sunday night. She'll yell at me and go on her 'sleep is important' rant (love ya Kim!).
Heron, Taiki is beautiful.
TJ, I'm with ya. I've got to get through my Arizona trip and then I'll be back on my Whole'xx' journey.
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Jen, I saw the FB thread about your sleep almost jumped in but didn't want to sound like a nag. However...did your read Herons comments from her BodyIO coach...that you won't have try fat loss without adequate sleep? It is the #1 contributor to health and fat loss.
That said, I'll get on my other soapbox. Meditate. You need to learn to shut off your mind. I did notice one guy told you to do the contract and relax technique. There are great guided meditations that bring you through a full body contract/relax to put you to sleep. I never make it all the way through. But the real fixer is that 10 minutes a day learning to calm your mind and follow your breath. Gaining that habit will help you shut it down in the middle of the night too.
Heron, so glad you're with Christin. I think it's a perfect match. Did you tell her you prefer less protein? Or does she just lean to a more typical Keto set of macros? AJ has been on a women don't eat enough protein kick lately. As has Coach Tony. Kiefers range is .5-1.3. So was surprised to see your macros under .5gr/lb bodyweight. But I also knew you and Arturo prefer to eat less protein.
Sbuzzard24 (if I've missed your real name, sorry. I'm Kim) - both Heron and I do Carb Nite. I love the program. Love! I'm getting slow but consistent body composition and scale changes. It is not a quick weight loss scheme - tho some do lose fast. Rather a long term, heal your body approach. I feel great on the plan. My suggestion is to not worry about macros at first. Just follow the 10 day reorientation of less than 30 net carbs. Then enjoy a CarbNite, eat as many fun carbs as you comfortably can in the 6-8 hours before bed. Repeat once per week. For four weeks and then assess your progress. If losing based on pictures, girth measurements (chest, waist, hips) and/or scale continue as is. If not reevaluate...in Heron and my case we both ate too much. I now eat a 1:1 ratio of fat:protein trying for 125gr each on average per day. Which is around 1750 cal day. My carb Nites are fairly moderate 200-250 total carbs, same protein slightly reduced fat. The plan works when you find your sweet spot. But first just eat within the general guidelines. And don't constantly change it or stress over the perfect macros.
Oh and consider only weighing the morning before your CarbNite. You will have 2-8 lbs of scale weight gain the morning AFTER CN. It is water. Which reminds me. Drink a ton of water on CarbNite. Include a pinch of sea salt in one of the glasses. The carbs need water to process. And the sea salt helps with electrolytes. All of which helps prevent leg cramps.0 -
Good Morning and Happy Tuesday Folks!
TJ Keep after it lad you're doing great!
Heron Taiki is one lucky dog. Good O on getting a good coach. From the macros you've given us looks like a good plan. Keep us up to date on how its all going.
Sbuzzard - I'm not a CNS follower but from what I know it looks like you've got the essentials.
Jen Good o on the sleep now keep it consistent.
HRV is a big Green Flag again with a 10 so time to go train. Work Hard, Fave Fun! but above All - B Koo-EL!
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Kim, feel free to jump in whenever I post anything on FB and you have an opinion. Hey, I can take it! My sleep had been much better lately so Sunday night was a bit of an anomaly (although I have a pretty good idea what caused it). I've been taking in everything here and still trying to figure out what I'm going to do. I'll admit the macros and stuff you're doing confuses the heck out of me (and I'm a geek but not sure I want to be that geeky when it comes to what I eat). Just evaluating what I want to do when I get back from Arizona. I know I'll be starting a Whole30 again as I want to complete one. I'll be getting in a lot of walking while out there at least and I need to make sure to bring that back home. I've got to get out walking before I consider doing anything else.
Thanks.0 -
That's a perfect plan Jen. If you get sleep dialed in, back to walking (and do we need to talk about what I mean by walking. I'm not talking cardio. Not trying to go fast enough to get a high heart rate. I literally mean walking. Or jaunting. Strolling. You should be able to carry on a normal not breathless conversation). Just focus on those two. Even in AZ. The food will be easier if you get those straight.
Oh and meditate. Those three.0 -
beerbikegirl wrote: »That's a perfect plan Jen. If you get sleep dialed in, back to walking (and do we need to talk about what I mean by walking. I'm not talking cardio. Not trying to go fast enough to get a high heart rate. I literally mean walking. Or jaunting. Strolling. You should be able to carry on a normal not breathless conversation). Just focus on those two. Even in AZ. The food will be easier if you get those straight.
Oh and meditate. Those three.
Yes Kim. 0 -
Thanks Kim (I'm Susan)... I tend to over-think stuff... Long term is what I'm looking for... as a health nut (and teacher) crash diets are not for me... I need a lifestyle. Paleo has served me well, but this baby weight SUCKS!!!! The more I listen to Kiefer the more I hear him say, "it's not complicated!!" So I am on day 2 of ultra low carb (I typically eat Whole 30... I can't believe I just went 24 hours without FRUIT!!!!!), just had the best workout...NOW FOR SOME BREAKFAST!!! On the meditation note, have y'all tried Buddhify 2 (iphone app)... good stuff for clearing your mind options...0
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Hey Susan. The one area I didn't cover was exercise. Give me an idea of what you do in a given week. This can be a critical piece if you are overdoing it.
Also unsure about your twelve hour comment. Kiefer is quite adamant that intermittent fasting is not a benefit in CN. He believes just doing the protocol provides the same benefits as IF and anything more is an unnecessary stressor. For women you should not go more than 12-14 hours without food. So if you eat dinner at 6pm, you should break that fast by 8am. The morning not the most beneficial time to exercise is really more around carb back loading his other program.0 -
Right!!! I got some CBL podcasts in with my CNS podcasts... as well as some other guys besides Kiefer... I definitely need to clear up some confusion!! Any insight or help would be GREATLY appreciated. My days look like this...
5 am: wake up, feed baby, clean house, prepare for day (I used to eat breakfast here, but am thinking I should workout first? Or is that a more CBL thing?)
7 am: take big kid to school, go to work
8:30-9:30: workout...I know it's not optimal but having a baby at home there is no guarantee I will get ANYTHING done when I get home...also it will change in 2 weeks when school is out for the summer. (I am a high school PE teacher... so I have everything at my disposal... TRX, weights, cardio equipment...) I typically try to get some (40 min) cardio in here because I do other stuff all day long with my classes... we do TRX, flip tires, play sports, lift weights, P90X...
9:30: breakfast (probably too late...? as I have dinner around 7 or 8pm)
9:40-3:05: I'm not your average gym teacher... I am moving ALL day... 10,000-16,000 steps/day
3:30-4:30: I ride bikes or walk with my kids.
4:30-7pm: cooking, cleaning, laundry...mom/wife life... (EXCEPT 2 days a week I coach swimming at the YMCA, those days I add another workout and swim with my kids... I don't get home til 8pm.)
10pm: sleep, sleep, sleep...
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Five fat loss myths by Bodyio coach Dain. Worth a read.
http://body.io/five-common-fat-loss-lies-may-still-believe/0 -
beerbikegirl wrote: »Five fat loss myths by Bodyio coach Dain. Worth a read.
http://body.io/five-common-fat-loss-lies-may-still-believe/
Well I got a 40% on that test (still believe 3 of the 5).
I got past the whole low fat is healthy and the calorie counting things. I still have a long way to go. Darn it all on the fruit though. That's my go-to thing when I actually am doing what I'm supposed to do. Hmmmmm
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Jen, In moderation fruit is fine, but really should be a treat. Did you listen to the Ben Greenfield interview Carol did? He talks about fruit. Bottom line, your body can only do two things with fructose...convert to liver glycogen or store as triglycerides (and then fat). We only have so much liver glycogen space, if its full (and more likely than not it is), the body will convert the fructose to triglycerides...which have a strong correlation/causation relationship with heart disease (the ratio of triglycerides to HDL is a much stronger indicator of heart disease potential than LDL readings ever will be, you want no more than 2x HDL in triglycerides...really want it 1:1 or better. My HDL is 99 my triglycerides are 85 - which is good). Ben says if you are gonna eat fruit, either eat first thing in morning when your liver glycogen is low or after strenuous workouts when its same. That makes sense to me.
Not saying you should't eat fruit - but if you are eating more fruit than vegetables that really isn't healthy. Fruit like apples and pears ripen in the fall naturally for a reason...to fatten us up for winter. Low sugar fruits like berries are decent options in moderation. And juices are worse possible....all the fructose not fiber to at least slow down digestion.0 -
Susan...oh my that's way too much exercise for CarbNite and probably also why you are struggling with shedding the fat. Read this from Kiefer....
athlete.io/5343/why-women-should-not-run/
Kiefer also talks about how most active people with a fat loss goal have to cut working out by at least 40% to succeed at fat loss. Also Alex and AJ talk on one of the body podcasts that they have to get many women to slow down before the fat loss starts.
If fat loss is your goal....stop the cardio. If you need to do something for a mental break, go for a nice walk- at a strolling pace, just to move, get outside. Your daily gym class other stuff lifting, TRX, etc. is more than enough activity. You are creating a cortisol nightmare that will prevent fat loss with that much activity plus cardio will eating with CarbNite. Heavy lifting (not the cardio circuit training kind) is fine on CN. Some limited and well timed HIIT is okay once you have settled in and have progress, but add carefully. Long 40 min cardio is not helpful, actually hurtful.
Bottom line, if fat loss is your goal make it your goal...if cardio performance is your goal, then accept you will not lose fat at any decent rate.0
