OMG Ladies ~ FIT - Fiber, Increase Metabolism & Treat Ourselves Kindly - 2016 Challenges

I could do without the quote feature on here! I keep hitting it accidentally. I did a scale hop yesterday. I am down 5.5 lbs. I have been trying to get up and move in the mornings. By afternoon my feet are killing me. Fred and I are both doing good on our eating plan.

I was able to walk in the halls today. I'm actually standing up straight. And the is no pain in groin/hip/quadriceps. So happy. Mile went after a salmon dinner at Ruby Tuesday as the food here is pretty disgusting.

Good evening ladies! Hope you all have had a wonderful day. I am just now sitting down from the day to have some "me" time. Quiet time alone is a necessity for me and my well being! I have heard it said that an extrovert draws energy from being around other people, while an introvert draws energy from time alone. I am a little bit of both I think, but I begin to wilt if I don't have quiet time away from the hustle and bustle of things to recharge.
Today was a good day. I was able to do 15 minutes of lower body strength training at work on my lunch break (we have a small gym area), have logged all food on my diary and will come in under my calorie goal, which is huge for me since I haven't done any cardio today. It's usually very hard for me to make my calorie goal on my non-cardio days. I am thankful to say that I am making good progress toward my weekly goals.
For those of you interested in strength training...as I said before, I have really simplified my workouts over the past few years. I have decided that it's better to set reasonable, achievable goals that set me up for success rather than failure. That being said, I have been limiting my strength training workouts to just 15 minutes, 3 days a week. I usually try to do them right after my cardio since I'm warmed up. This allows me to get both my cardio and strength training done in 4 days and have 3 days of rest. This keeps me from getting burned out. I try to do a vigorous cardio workout for 30 minutes. For strength training I do upper body one day, lower body one day and abs one day. This is a big change from my younger work out days, where I had a regimen of working certain muscle groups on certain days, abs every workout. It was an hour of strength training! Not only do I not have the time to do that anymore, but my body doesn't need those kind of intense workouts, I might hurt myself for goodness sakes and then I would be out of commission! You would be AMAZED at what you can get done in 15 minutes if you get down to business and aren't chatting it up with someone. Yesterday I was able to go to the gym and worked out my entire upper body in just 15 minutes. Right now, I am simply lifting with 5lb free weights and also doing weight bearing exercises that use my body weight for resistance such as push-ups, squats, lunges etc. I do a combination of working out from home and going to the gym, depending on what works best for my day. In spring and fall I run outdoors, but I am not a "true" runner.
If you want to strength train at home all you need is a yoga mat and some free weights. A DVD can be helpful and motivating to get you started, then you can build your own routine. I can recommend a really good workout DVD that I have used that gives you the same options I use: upper body, lower body, abs in 15 minute segments each or a combo of all 3 in 15 minutes or the whole kit and caboodle in 40 minutes. I still love this DVD and use some of the exercises when I do strength training. It's called Power Circuit Training by Jackie Warner. If you can go to the gym, use everything at your disposal. Mix it up, nautilus, free weights, strength training classes like Pilates etc.
I will warn you...don't expect a big calorie burn with strength training as far as logging. It's a real bummer if you look at the calories. I burned 37 calories doing 15 minutes on my lunch break. BUT if you keep in mind that you are building lean muscle which helps you metabolize calories and fat more efficiently and improving your basal metabolic rate (the amount of calories you burn at rest and that includes sleeping!) that's exciting. I really think the "key" to success is doing a combination of cardio, strength training and strict tracking, not any one thing on its own, but it's the combination that works. That's just my opinion though and is what has got me to my goals in the past.
I won't be so chatty in the future, lol, but wanted to give you some ideas on strength training since some of you seemed interested. I am enjoying getting to know some of you through your posts. You all seem like a special group of ladies.
Be blessed,

Hello all. A late check in for me but at least I'm still awake! Another long day at the office, but I did go to the gym this morning.

I 100% agree about strength (not necessarily weight) training being necessary for overall fitness and helping with weight loss. I've downloaded the Nike Fit app to my phone, and that is what I use when I travel. It's a free app, and some of the workouts require equipment but there are many that just use your body weight. Things like lunges and squats, push ups or chair dips for arms, etc. I am not as good about doing the strength training because it takes THOUGHT, which just climbing on the elliptical or bike doesn't require.

Day 4 of tracking, and I put everything in again. I did much better today at controlling my "get home and munch" snacking - I had a serving of Triscuits - 6 crackers and got 3 g of fiber for only about 100 calories!

Bert, so glad your surgery went well! Was it out patient, or are you still in the hospital?

Myra, Vikki, RuthAnn, MaryLynn, (and anyone I forgot!) looking forward to getting to know you.

There is no way I am going to keep up with a personal note to everyone every day. I'm just going to try to respond to conversations that spark a response from me.

But speaking of, I have a FitBit that I use regularly, though I can't have it on during the day in my office. So if anyone want to try to look me up and friend me, that would be great! I haven't tried synching it to MFP yet.

Vikki, you're so right about thyroid stuff, as Karla and I can attest. Means we have to work harder to trick our systems. I see the endocrinologist in a couple of weeks and we'll see what's next.

Diane and Suzi, am with you on getting back to tracking everything. Not tracking is just lying to ourselves. What's the point of that?

This first week back on plan has been interesting for me. We all know what to do, but making it consistent - even second nature - is the key. I'd let myself be a mindless and emotional eater sometimes over the last few weeks for several (unjustifiable) reasons. I've been at or under target every day this week so far - whew. As usual, I've been getting enough water/liquid each day (one issue I don't have) and have moved as much as possible. And I am back to salads - and enjoying them. So far, not super easy but I think I am starting to find the groove again. Time to make automatic again what used to be almost automatic! Working the mental muscles ...

Got quite sick tonight - no idea why. Glad I got necessary errands done today & plan to stay home tomorrow (I retired early to keep my job from making me completely nuts).

OK, old and new friends, time to close my eyes. I'm already serving as cat furniture!

Wishing everyone a decent Friday and a lovely weekend. See y'all tomorrow.

I'm going home today!

Susie, so glad you decided to join us. Just check in when you can. We are pretty chatty, but knowing me you probably figured that out already. Did you join the gym? I really like your profile pic.

Bert, let the final stage of healing begin-home with good food and your own bed. Don't overdo.

What a dreary drizzly day it is here. Staying in and working around the house. Edd has gone to KY to help a friend pick up a dirt bike. Tomorrow he is going to some bike "bike-o-rama" thing in Columbus with Mike, so I will get another day to myself. I think I will be crafting. Need to start designing wedding invites for my Grandson's wedding in May. Skipped the gym today. Earache is back and I am a tad bit dizzy. If it gets better I am going to try to do a Leslie DVD later. I left my TRX at the river, wanted to start doing a 30 minute TRX workout on the Sundays. Will have to pick it up next time someone goes down. I am extremely sore today. That's what I get for taking some time off from exercise. Off to finish what I started with the decorations. It is taking forever!

TT: I have been doing really well this week. Tracking it all, getting my water, usually more that 80 ounces a day and moving more. Wed I got 19gms of fiber and yesterday 44gms. Have not scale hopped, despite my intense desire to do so, will wait until Monday and hopefully that will keep me on track thru the weekend.

A quote for today, especially since we all seem to be recommitting to this journey:
Your journey has molded you for your greater good, and it is exactly what it needed to be. Don't think that you've lost time. It took each and every situation you have encountered to bring you to the now. And now is the right time.
Asha Tyson

Until later,
Patti

Hello, all.

Bert glad you're going home.

Patti, enjoy the crafting time -- bet you will come up with something beautiful and distinctive for the invitations. I liked the Panera black bean soup. Need to make a pot of homemade soon.

Susie, welcome. Sounds to me like you have set an ambitious goal but you are right to know that losing 80 pounds in a year would be the wrong way to do it (if it is even achievable). It'd be great if we all woke up tomorrow at goal (with a wardrobe magically altered to fit & flatter) but slow & steady wins this race. There will be ups and downs, but more downs than ups if we are honest with ourselves and stick together.

Making it a very slow day (in fact, a PJ day when "formalwear" means throwing a bathrobe on) here. The anti-nausea pill gave me more sleep than I've been getting lately but I think I've glommed onto a minor bug and will stay in. No energy today. There may be a nap.Had a low-carb protein shake and a mandarin at 11 and not at all sure what the rest of the day will bring. Going to try to stay within my calorie limit (was under yesterday for sure). At least I won't be tempted by snacks while I'm out!

Hello all - I am off work today, so am in the house and tempted by snacks. I'm resisting so far! Or perhaps I should say I'm making healthy choices, since I just sat down with two clementines and a glass of water. It's cold, dreary and drizzly, so I don't think I'll get outside for a walk today. I've decided I'm going to work on clearing out some of the store room, which is still full of stuff from my MIL which I want to Craigslist or Ebay. So I spent much of the morning unpacking, taking photos and measurements. Now I have to actually list the stuff. I've never sold anything on Ebay before, so this will be a new challenge.

Karla, you keep yourself so busy! I know I am not a good self-employed person - I find too much to distract me when I try to work from home.

Bert, take it easy and let yourself be pampered a bit!

Susie, I'd like to lose about 40 pounds in the next year, so I'm right there with you. I'd like to get slightly below where I was two years ago when I gave up on WW. (Yes, I've gained back 35 pounds!)

Janet, hope you are feeling better soon. Patti, you too.

Back later, most likely. I need to figure out some exercise for today, other than up and down the stairs.

Diane

Bert - so pleased to hear that you are going home! Sleep in your own bed without interruptions from others. Keep looking after yourself during the healing process, so that you are able to fully recover and not overdo it.

Susie - great to have you here as well. Looking forward to encouraging you on your journey to your goals. It can be the difference for you (as it has been for me) to have a system of accountability and tracking to help make it happen.

Karla - Thanks for the updates and congrats on getting those steps into your busy day!

Cindy - Well done on keeping that cookie jar closed. It is amazing how support and accountability encourages us!