Tag Archives: exercise

Monday review

Another week is done in February! And I am happy with how the week went and what the number box said this morning.

This week’s stats:
Start weight (3/1/2011): 140.9kg (310 lbs)
Today’s weight: 95.4 kg (210 lbs)
Lost this week: 0.6kg (1.3 lbs)
Total lost: 45.5 kg (100 lbs)

There are many things I am happy about with this week.

My eating averaged out at 9330 kj a day, with some days over 9500 and some days at about 9000. There were a couple of special food things, we got takeaway last Tuesday night for Vday and it was nice to share a special meal with my man. On the not so good side, I made spicey plum jam last wednesday and ate alot of the fruit when I was trying to strain the spices out. It was wonderfully delicious but it was far too much sugar in one sitting for me. I need to start asking myself -how will I feel in 5 or 10 minutes?- before eating something. Apart from that, it was a highly successful week on the food front.

I exercised 5 times in the week, my 3 Up and Running workouts and 2 additional fast walks. And my 5K on Saturday! I am already up to 87km of running and walking in Feb!

I remembered my affirmation on most days. I tend to forget it on the weekend, I need to remember to say it then as well. I notice the difference when I do. Progress was made on the money front, too. I am getting organised and taking steps to make my financial situation better. Even taking small steps on this front is reducing my overall stress.

I am happy with the loss this week. I was hoping for more but I got back down to 100lbs and that makes me very excited.

This week I will stick with my target of 9500kJ a day and 5-6 workouts. This seems to be a good balance for me. I have already survived a work morning tea today and I did really well in sticking to my plan. I don’t know what else is happening but there will be things on the weekend, I am sure… I am starting to want to bake. I might need to investigate a cake option, and more importantly, cake disposal options.

It is almost the end of the month. This week I will start to think about my challange for next month. Still no chocolate for me so far!

Things are good. The upcoming week looks good. I am happy.

Wednesdays for regrouping

I so appreciate not working on Wednesdays. It gives me time to regroup; do some mid week washing, shopping and cooking. It gives me some time with my boy, to read books together and play. Right now, I am sitting here and writing shopping lists and to-do lists for today. Today I want to cook some soup for lunches the rest of the week and next week. I want to cook dinner for tonight and tomorrow night.

I went out running this morning. That is the other thing about Wednesday mornings; because I am not rushing out the door to work I can go out early and get my exercise done. It was a good workout. I did 6.78km in 58 minutes. 40 minutes of this time was running, there were walking segments and squats throughout. I was happy with my pace throughout. My little boy saw me just after I was back all hot and sweaty. I like explaining to him that I go out running and that he sees the effort and the satisfaction I get from exercise.

Yesterday in my lunch break I went out for a walk. I did not run and I am pleased that I stuck with a lower intensity workout. I walked quickly and worked up a sweat. I also had a good pep talk – what am I doing, how am I doing it, what my goals are. I find these talks really help my motivation and commitment. The exciting thing yesterday was that I started building in some different and desireable outcomes from being healthy as I get older. Up till now I have been saying that I want to be active in 30 years so that I can play and walk and run with my grandkids. Yesterday I included that I want to be healthy and active as I get older so that I can travel with my man when we have retired. And that thought excites me.

There be progress

I am not sure what happened last week on the scales, whether it was a real number or not… I am just happy to report today that the scales are down, that third number at the front is gone and I am feeling positive, energised and determined.

This morning I weighed in at 97.6kg (214.7 lbs) which is 2.7kg (6 lbs) lighter than last Wednesday. That is a total loss now of 43.3 kg (95.3 lbs). I am still not back at my lowest but I am only 2.5 kg away and now I am confident that I will get back there this month.

I don’t know what happened in the last 5 days with the number box on the floor; because it is only 5 days since my weigh in at the start of the month. But what I can say is that I have done really well food wise and exercise since last Wednesday. This is fact.

I went out for a run last Thursday and it was hard work after not having run for a week. Then on Saturday I ran 5K in 36.08 minutes which is a PB for me. I was stoked. This morning I went running again and it was a hard workout but I did it; 7.09km in 60 minutes with 40 minutes of that running and with some short walking segments and squats thrown in. I also did a 5K walk yesterday around one of the lakes nearby. After a week of cold and rainy weather it was lovely to be out in the sun! The exercise last week felt more balanced because it wasn’t every day and I was eating enough I think to cover for it.

From Wednesday to Sunday I averaged 9100kJ a day which was just over my target. I managed to fit the extra in by eating fruit. I love stone fruit and the peaches and plums are just wonderful right now. I buy several, thinking I have fruit for the week and then need to get more because I have already eaten it all. And I am finding that food planning is working well to give me varied meals which are healthy and tasty.

I am also doing really well on the no-chocolate front. I have not had any chocolate in any form since last Tuesday, so that is 6 days now. I did use the fruit those first couple of days for some extra sweetness and that helped. I also had a bad headache last week from giving up the chocolate and associated sugar, I have not had any biscuits or cake or other sweets either, but the headache passed and I am eating well and am satisfied.

The biggest food challenge of the week was at a birthday party yesterday. I had my snacks before arriving, chewed gum and and drank water. And I did not eat anything while I was there, not even chcolate brownie cake. Fortunately, I have had this brownie in my past and I know how wonderful it is so I did not need to taste it to learn that. (This is a trick I use sometimes at parties. If I have had something before, I don’t need to have it again, I would rather try something new if there is something new than have something that I know; even if that something is really good. Sometimes it works, sometimes it doesn’t.)

I am saying my positive affirmation frequently and I think it is a good thing for me; I think it is helping with my motivation and general attitude.

And one new thing from last week is that I started reading my text book for the course I am about to start. Last year I decided to start studing nutrition formally. I find it so interesting and it will help me learn more about getting healthy and staying that way. It might be something I could move into career wise but I have now set plans there. I enrolled in course and classes start in March, all online with assignments and exams. I am doing two subjects this semester and I picked up one of the textbooks last week. I started reading and I am enjoying it. I am thinking again about why I eat what I do, about my choices and whether they could be better; what changes I could make to improve my diet. I am comparing my old diet to my new diet as well and I am really encouraged as the changes I have made seem to be very sensible ones. This bodes well for the future.

This coming week I am going to do more of the same. Eat well, plan meals, exercise consistently but not excessively, keep reading and thinking. I also want to cook something new and write it up. It is an age since I have posted a new recipe here here… I will see how the week progresses on that front.

January Review – Febuary Commitment

There were some great things in January and some less than ideal things. And I am frustrated that I am recording a weight gain for the month rather than a weight loss. But to not report the gain would be a bad sign… it would mean that I was continuing in denial rather than facing up to my poor decisions.

In January I had committed to eating well, doing my Up and Running workouts 3 times a week and reading one book about self acceptance and thinking about it.

I did my Up and Running Workouts consistently. I am now doing a series called Bridge to 10K which builds on the 5K course by providing workouts that are challenging but aimed at the 5K distance, improving stamina and time. The longest workout in terms of distance I did was 7.3km which took 57 minutes and I ran about 40 minutes of that time. They are hard and more challenging than I would devise on my own but I trust Julia Jones, the running coach who devised them and so I would argue with myself to push through to the end of the workout. And that sense of satisfaction when I am done is amazing.

I read Karen Anderson’s book called ‘After (the before and after)’ about her journey towards self acceptance on her weight loss journey. It was listening to Karen talk to Shauna Reid and Carla Birnberg on the Two Fit Chicks and a Microphone podcast last year that inspired me to look at my own issues around self acceptance. The book was not quite what I was looking for but was a good place for me to start. I started building a personal affirmation which reflects where I am now that I can use in a meditative way. I thought about different aspects of myself, especially those that are the negative voices in my head and how I can talk to those aspects of me and not let them hold me back. But these things did not become habit and I realise while writing that I have not thought of them in the last 2 weeks or so… the two weeks which coincide with my poor eating choices.

So why did my eating go off the rails? It did, obviously as I had started losing weight and now I have ended up with a net gain for the month. There are many reasons
– pushed myself too hard with exercise and did not eat enough which meant that I got really hungry and overate to compensate
– then I dropped the exercise a little (back to my 3 workouts a week) but still did not manage to balance energy in with the exercise
– stress about money and using food to avoid dealing with the money issues
– going to decaf coffee. I decided I wanted to reduce my caffeine intake. I was having two large (mug sized) espresso coffees a day plus 2 mugs of black tea. Over two weeks I transitioned to decaf coffee and kept the black tea. But I realised on the weekend that I am not reaching for sweet things to give myself a mental boost – especially at work. I need to find another way to manage less caffeine.
– feeling very virtuous after the first two weeks because I did so well, especially at a lunch with friends where I chose to leave 2 slices of pizza on my plate. The old feelings of entitlement came back with a vengence that night and I had chocolate.
– work has been really busy. It is not stressful like my last job but I am so busy and focussed on the tasks at hand that reaching for an extra snack helps get me through.
– I stopped tracking food, I stopped weighing myself on the scales every couple days, I stopped saying my affirmations which remind me of the big picture.

I need to think about all these things, the lessons I can learn, the ways I can manage stress and work pressures better. I hope that in learning I can start making better choices.

So today I got on the scales and that third number is back. Weight this morning was 100.3kg.

Fact. Information. Move on.
(I will try not to beat myself up for too long)

So, that was January. I made some really good progress in terms of exercise and building tools to help me on the journey. I stuck to my eating plan for the first two weeks but it was not enough for the intensity of exercise. And the last two weeks contained alot of poor food choices. I am not back where I started because my consistency with running has improved and I have some tools that I can pick up again.

February…

One of the things I ate in January was chocolate, too much chocolate. When I eat chocolate I want more chocolate. Maybe not immediately but the next day and the next day. It triggers bad eating habits for me and they cycle in a negative way. I need it to stop. February will be the month of no chocolate.

I will take steps toward selling my unit which will lead to sorting out my money a little better.

I will continue with 3 Up and Running Workouts a week but will not run on other days. I need to find a balance with exercise and food and running 5 days in a row upsets that balance.

I will track food and aim for 9000kJ a day. I will report my weight every week on Monday; I like that extra bit of accountability. I will aim for a loss of 3kg in the month.

I will work on my affirmation again and I will say it every morning when I get up. I will reread After and think some more.

I will keep going. There is no end to the journey, there are many small steps. There is today, there is far off. There is continuing.

I am a runner

I went running again at lunch today and today was better. My legs did not feel heavy or feel like they were on the verge of cramping. And I ran the whole second leg of the workout without modifying! I was so thrilled when I got to the end! I had to push myself and it was hard and I was so happy that I did! The two guys doing stretches at the same place I stopped smiled with me and made some good comment about my run – I can’t even remember what it was. But I was beaming with pride and I was breathing hard and they shared my success with me.

Today’s times 53 minutes, first interval: 2.1km in 13.52 minutes (6.36 min/km); 5 minute breather, second interval: 2,1 km in 15.01 minutes (7.09 min/km).

One funny thing today was that as I was doing my stretches after warmup I noticed a girl go past. She was thin and beautiful and dressed in good looking sports gear (I was in some more ordinary gear today). My mind mused – she is a runner; one day I will look like that – and then I thought about my running plan for today and was distracted as she walked away. I started off running. At about the 5 min mark I noticed her up ahead. She was still walking. She was a long way off but slowly, I caught up. She wasn’t running; today, she was not a runner. And I thought – I am a runner and I look like a runner because I am running; I should really just be me – and then I overtook her. And I kept running. I reached my end point for that interval and I stood and breathed and cooled down in the breeze and enjoyed the sensation of my body slowing. My body is strong and amazing and it helps me run. And then I started running again.

This is my journey. I should worry a whole lot less about what other people think and concentrate on my own plan.

Having put some thought into training plans for next year I am now thinking about how to record my training. I need to be able to do it easily but I also want to be able to look at the last month and say that I have run/walked so many kms or that I have met my goals with strength training. I think a spreadsheet might work. I can use conditional formatting to help organise the different workouts, I can keep a week or a fortnight in google docs but have the master spreadsheet on my computer so that I can do the stats. The reason for having a smaller version is so that I can access it and update it on my phone rather than keeping a paper version or keeping notes to update the version on the computer at home. I have not been consistent with recording my workouts in the last couple of months and I am short changing myself on the motivation that comes from having it all there. So, I will find a way to keep track. Another little project to work on 🙂

Training Plans

I went out running today at lunch time rather than first thing this morning. My plan this morning was to get the early bus to work so I could get the early bus home. Leaving early meant putting off my run till lunch time. This worked well because it was raining this morning. I made it in time for the early bus this morning… I have since discovered that the express bus I wanted to get home does not have an earlier option for my home trip!

Lunch time running was hard today. It had been a couple of weeks since I had gone running at lunchtime. I had been running at other times but *For Reasons* there had been no lunchtime running. Today I got out and got going. The rain had stopped, it was getting muggy as the day warmed up but it was nice to be out. I did my warm up and stretches. I started running. One thing I am trying to do with my longer runs is pace myself a little better so that I am starting slower and am able to finish more strongly. Not that today was a longer run (it is my usual lunchtime route with 750 m warm up, stretch, 2.1km run, 3 min breather, 2.1km run, 750 m cooldown). The first few minutes are always hard but I got through that. I made it to my halfway mark with a time of 13.52 which was a little faster than I was hoping for. My calf muscles were tight so I did some more stretching and headed back. I really struggled on the way back. I started checking my watch from about 3 mins and making deals with myself just to get to that spot or go another minute. My legs felt heavy and things were just not feeling right. At 7 minutes, which I knew would be more than 1km, I dropped back to a walk. I walked for 1 min and then ran again. After another 3 mins I walked again. The second 2.1km stretch took me 16 minutes 40. The entire workout was 53 minutes.

I am really happy that I modified my workout rather than just stopping. Last week I struggled on the monday and I dropped back to a walk and did not run again. Today I tried to work out what was wrong and modified. It was a really positive approach to a workout not going as expected.

Walking back I thought about how I want to structure my exercise next year. I want to keep my running going three times a week. I want to commit to exercise 5 days a week. I want to do strength training. I need it to be sustainable, I need it to fit into my life. I want a plan.

The running course was excellent because I committed to the workouts three times a week. I wrote my running times each week on the whiteboard on the fridge. Having the times there as evidence was a wonderful reminder and motivator. I used a simple stop watch and had the workout written on a piece of sticky paper. It was easy and low key. When I tried to go high tech after the couse I got frustrated when the tracking wouldn’t work properly, I did not write my times on the fridge, I did not have the same commitment to the plan. These are some of the reasons I mentioned above. Next year, from the 2nd of Jan, I am commiting to the Up and Running Bridge to 10K plans. Monday, Wednesday and Saturday have worked well for running so far, I will keep it on those days next year. The next three running workouts, I am going to repeat Week 8 of the 5K Up and Running Course and then do a 5K run.

For strength training, I am thinking about using my free weights at home and whole body moves. I want to do two sessions a week. Looking at my weekly logistics, I can do this on Tuesday and Thursday mornings – I have 40 minutes both mornings so I need to think about what I can fit into that time.

I like getting out at lunchtimes. I have a 4km route that I will walk on Tuesday and Thursday as well as the strength training in the morning. That leaves Friday and Sunday as rest days.

My legs are tired now. I did the right thing in modifying my workout when I was out.

This is the first draft of my training plan for next year; it may be adjusted between now and January but I have a basic plan. I will trial my training plan in January for four weeks to see how it does fit into my life. If it doesn’t work out, I will make changes for February.

Huzzah!

Just very quickly before I run to work… no not run to work, but run to the bus stop.

Starting weight: 140.9kg (310 lbs)
Today’s weight: 94.9kg (209 lbs)
Total lost: 46kg (101 lbs)

Exercise this morning:
51 min 5.83km
including 3x1km intervals with times of 6.49, 7.32, 7.49

I am back down and past my lowest weight. I have had a rocking week!