Archive | November, 2012

Absenteeism

29 Nov

There’s no excuse for my absence. I need to be better at adapting to change so I won’t attempt to make any excuses, just here to update, finally!

Measurements 7/7/2012 10/27/2012 11/29/2012
Chest 41.5″ 40.5″ 40″
Waist 37.25″ 34.25″ 34″
Hip 50″ 48.75″ 48.5″
Thigh 29″ 26″ 27″
Calf 17″ 16.5″
Arm 16″ 16″ 15.5″
7/7/2012 10/27/2012 11/29/2012
Weight 240 228 222

 

I am still blown away I am seeing these results! I have been very consistent with my lifting program, but not consistent at all with my cardio program. I think I have gone running twice for 30 minutes each time  in the past month. That’s all about to change!

Friday/Saturday/Sunday are my off days and are going to have to be my running days. I realized the couch to 5K program is a little too elementary for me so I am going to start off at 2 mile jog at my current comfortable pace and do intervals for the third mile. There’s no reason I can’t lift Monday-Thursday.

Also, I have my results for my ALCAT Food sensitivity testing. The results weren’t very dramatic. I have a mild intolerance to gluten so I am going to make an effort to eliminate it completely from my diet (not really a large task) and avoid blueberries, romaine lettuce, and walnuts for about 3 months because I have a mild intolerance right now to those as well. The hardest recommendation is food rotations. The ALCAT diet recommends doing a 4 day rotation so that you don’t repeat the same foods earlier than every 4 days.  This ensures that you don’t build up an intolerance and develop food sensitivities that cause inflammation in the body.  I will try that out.  I cook for myself only so I usually have a lot of leftovers.  It may not be realistic for me to eat on a 4 day rotation.  Maybe 3.

I also plan on catching up on my blog reading today, but tell me, how are you all doing?  Meeting your goals?  I hope your life is just peaches!

She’s got legs

13 Nov

Legs day went well,

  • 50 Squats 40#
  • 50 DL 40#
  • 50 Lunges
  • 30 Pushups

I set the goal to do 200 pushups this week so instead of doing them over 3 days I’m doing some everyday. I suck at pushups.

I started a facebook challenge for 30 days of thankfulness this month. So I’m curious, what are you thankful for?  The first 10 days or so were easy. Now I have to actually think about it and be a little introspective. I think I will feel blessed by the end of the month!

 

  • Day 1: I am thankful for all the love and encouragement I receive from my friends and family.
  • Day 2: I am thankful none of those cops pulled me over while I was hauling butt to Jacksonville!
  • Day 3: thankful for all the awesome people I met today who are putting in hours of volunteer time. Love this environment.
  • Day 4: I am thankful that this world is still a beautiful place.
  • Day 5: I am thankful for my new job which its turning out to be pretty awesome!
  • Day 6: thankful for being able to vote. PS, Florida, you are giving me an ulcer.
  • Day 7: So unbelievably thankful for Obama 2012!
  • Day8: I am thankful for 4 day work weeks and turning off my morning alarm. Goodnight yall!
  • Day 9: I am thankful that I am a healthy, active person. I take that for granted most everyday.
  • Day 10: I am thankful for puppies who teach us to play, to take naps, love unconditionally, and know just when we need a little snuggle!
  • Day 11: I am thankful that my pants are falling off of me, even if I do look like a saggy bottom girl! Can’t wait to lose a little more and replace them!
  • Day 12: I am thankful for my mom who has been one of my biggest cheerleaders on some of my darkest days. Thanks, momma, I love you!
  • Day 13: I am thankful for my Daddy! He has rescued me too many times to count. He has even driven 5 hours to change my flat tire. That’s love! He has taught me so much about being independent and I am thankful for that more than he knows! So all yall who are upset that I’m not married with kids yet….blame him! He taught me not to put up with any bullshit cause I am perfectly capable by myself. Love you dad!

Arm SKLZ

12 Nov

Day one back to my workout went well. Granted it was just an arm workout.  I have a SKLZ sandbag set to use at home and here’s the damage: 

30 Pushups

20 Bicep curls 20#

20 Single arm triceps extensions 10#

20 Push press 20#

Maybe I’m weak after a workout hiatus, but the sandbags feel heavier than weights I used at the gym.  Anyway, I’m trying to workout at home, without a gym membership, and they are pretty effective.

I am also waiting on my Gym Boss interval timer and plan on starting some bodyrock.tv type workouts.  There will be considerable variations taken because I cannot do a plyo lunge, or a split squat, whatever you want to call it.

Back on the Wagon

10 Nov

I feel kind of out of control right now, I have to settle down back into a routine. I am spending my 3-day weekend at home cleaning and preparing, this always gives me back my sense of order (I embrace my crazy, I really do!). Monday I am back on my exercise plan, no excuses allowed!

 

Here’s what’s been going on:

Underwent a number of “wellness” tests for: Thyroid, Cortisol (stress hormone levels), Imbalances in GI tract (absorption, parasites, etc…), Vitamin D and B12, and Food Sensitivities. These are all underlying things that can contribute to inability to lose weight. So far, my T3 levels for my Thyroid were in the low end of normal so I am taking Armour Thyroid for a month to see what happens.  This is because I have a number of under-active thyroid symptoms including inability to lose weight (or it’s difficult at least), losing hair, and fatigue. Also, my vitamin D levels were  a little low, so I am supplementing with mycelized vitamin D for a month and then retesting the thyroid and vitamin D. I will get the results of the rest of the tests at that visit.

While we’re on the subject, these are the supplements I take daily:

  • Micellized D3
  • Liquid B Complex (because I’m Vegetarian)
  • 2 Multivitiamins
  • 1 Osteomedica (bone health)
  • 1000mg Fish Oil (It’s good for everyone, but essential for vegetarians and I need to raise my cholesterol)
  • 2 Carb Blockers  (I take this for the White Bean Extract which is beneficial for gynecoid shapes trying to lose weight)
  • 2 Glucosamine and Chondroiton (Joint Health)
  • 1 Zinc (for vegetarians)
  • 1 cup of Red clover tea (Second supplement for gynecoid shapes)

The supplements I take from Numedica are Pharmaceutical grade and are the safest you can take.  These are held to the same standards as prescription medications in terms of purity.  Off the shelf supplements are not regulated by the FDA and are not necessarily held to high standards for purity. Many off the shelf brands have tested positive for impurities such as lead and trace metals.  I don’t think you have to get pharmaceutical grade supplements, but consider the source and make sure you purchase from a brand you trust.

This week’s menu:

Breakfast: Scrambled tofu with potato hash

Lunch/Dinner: Spicy Couscous (1), Barley and Mushrooms (1), Carrot and Parsnip Soup (1), Boxed Soup (2), Spaghetti Squash with Zucchini (2), TVP Tacos and Taco Salad (4), Roasted Tomato and Kale Pizza (3)

Snacks: Orange, Apples, Luna Lemon Zest Bars, Hummus with Nut Thins

On a positive note, despite my inactivity, I have been eating well.  I was going through withdrawals from not weighing myself for two weeks so I bought a home scale today and…I’ve lost two pounds 🙂  Oh happy day!

 

Revamped Cardio

6 Nov

I am overwhelmed. But if I don’t start working out despite being overwhelmed, then I won’t ever do it. I worked out 3 days last week and then traveled to Florida so Friday-Sunday was a bust.  Luckily I have been strong with my diet (small victories) and honestly, but pants are really really loose. I don’t have a scale readily available anymore so I think I won’t weigh myself this month.  I am going to see what kind of progress I can make when I’m not monitoring my weight loss everyday.

Anyway, as far as plans go, this is the best I’ve got.  Starting a couch to 5K plan:

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I feel like I overtrained a little bit when I was doing my own running program, so I am going to try this one.  I expect it to be terribly boring, but you do what you gotta do!

Wednesday, Friday, and Sunday are run days. 

Tuesday and Thursday are Squat, Lunge, SL deadlift days. I want to do 100 of each by the end of the week. 

Monday, Wednesday, Saturday are Pushup days. I would like to do 200 this week. 

Goals:

  • 28 more lbs by the new year in order to be under 200!
  • 1300 Calories
  • No junk food
  • 5am Lunge/Squat/DL  workout on Tuesday/Thursday