Thursday, June 15, 2006
Note to self...
When taking a walk at lunch time - avoid the heart of North Beach... Walking past rows of Italian Eateries, Bakeries and Gilato shops are not good on the Dieting psyche!
Good News
I guess all that moaning and stomping of my feet yesterday was good cardio, cause... today I got a treat. Finally my "intelligent persistence" (that's what coach called it) paid off. The scale this morning 198.7... FIRMLY back under 200 and only .1 off where I need to be to reach my goal this week. YAY!!!
I already got my Leg workout in this morning and 30 minutes of cardio... I'll do another walk along the hills of San Francisco at lunch and maybe even get a swim in after work.
For anyone who wonders here's what my current plan looks like. 5 days a week of weight training. I'm currently on week three of a 12 week Periodization Plan. This means my weights, sets and reps vary every workout - but it's kind of fun to see what's in store each week. This is a departure from my Max-OT workout but I'm still building strength and muscle and I like that. The first week was REALLY hard and I felt shattered after each workout, but I'm getting used to the higher reps now.
Cardio... Well My current requirement is 630 minutes of EXCERCISE a week - so whatever I don't use weight training I fill with cardio. Mostly walking because I'm still fighting a great deal of pain in my hip (from last year). When I walk the treadmill I go 3.5 miles per hour and do incline intervals - raising the incline from 6% to 9% (and eventually 10%). When I walk outside I choose a rout that has me going uphill a LOT (you can do that in San Francisco). I keep a brisk pace and try to hit all the lights. Weekends I've been trying to hit the swimming pool and swim for at least an hour. It's one of the few forms of cardio that I actually LOVE. I have to force myself out of the water. On occasion I've thrown in doing some DDR on the PS2 or running laps in my driveway - or whatever it takes to get a few minutes of cardio in.
Food - currently I'm averaging 1400 calories a day. I'm zig-zaging a little, mostly just so I have a few extra calories to use on a 'splurge' meal once a week. I'm eating five or six meals a day all pretty much equal in calories. I also try to balance Carbs and Protein in meals but what's most important is that at the end of the day my ratios are Carb (30-50%) - Protein (30-50%) - Fat (10-30%)
What else? Um? I'm keeping a positive attitude - trying not to stress too much and enjoying seeing some CHANGES for once.
I already got my Leg workout in this morning and 30 minutes of cardio... I'll do another walk along the hills of San Francisco at lunch and maybe even get a swim in after work.
For anyone who wonders here's what my current plan looks like. 5 days a week of weight training. I'm currently on week three of a 12 week Periodization Plan. This means my weights, sets and reps vary every workout - but it's kind of fun to see what's in store each week. This is a departure from my Max-OT workout but I'm still building strength and muscle and I like that. The first week was REALLY hard and I felt shattered after each workout, but I'm getting used to the higher reps now.
Cardio... Well My current requirement is 630 minutes of EXCERCISE a week - so whatever I don't use weight training I fill with cardio. Mostly walking because I'm still fighting a great deal of pain in my hip (from last year). When I walk the treadmill I go 3.5 miles per hour and do incline intervals - raising the incline from 6% to 9% (and eventually 10%). When I walk outside I choose a rout that has me going uphill a LOT (you can do that in San Francisco). I keep a brisk pace and try to hit all the lights. Weekends I've been trying to hit the swimming pool and swim for at least an hour. It's one of the few forms of cardio that I actually LOVE. I have to force myself out of the water. On occasion I've thrown in doing some DDR on the PS2 or running laps in my driveway - or whatever it takes to get a few minutes of cardio in.
Food - currently I'm averaging 1400 calories a day. I'm zig-zaging a little, mostly just so I have a few extra calories to use on a 'splurge' meal once a week. I'm eating five or six meals a day all pretty much equal in calories. I also try to balance Carbs and Protein in meals but what's most important is that at the end of the day my ratios are Carb (30-50%) - Protein (30-50%) - Fat (10-30%)
What else? Um? I'm keeping a positive attitude - trying not to stress too much and enjoying seeing some CHANGES for once.
Wednesday, June 14, 2006
Dreams To Reality
"The more you see yourself as what you’d like to become, and
act as if what you want is already there, the more you’ll
activate those dormant forces that will collaborate to transform
your dream into your reality."
*Dr. Wayne Dyer
act as if what you want is already there, the more you’ll
activate those dormant forces that will collaborate to transform
your dream into your reality."
*Dr. Wayne Dyer
Update
Hi guys! sorry I haven't updated more. I've had a lot going on:
Started Bootcamp
My daugher graduated Highschool
Had my mother visiting from out of state
work is ramping up even more..
you know how it goes. BUT I've been really really focused on my goals. I haven't had a single slip! yay!
However - my body is being it's normal 'resistant' self. I was down below 200 again on Saturday - but Sunday it jumped up and has stayed up. I want to throw myself on the floor and kick my feet but instead I'm using my coach to my advantage. I threw my frustrations at his feet and left it to him to figure it out. I kind of like being able to do that.
That being said... I have seen SOME results since I joined leanness lifestyle in April:
Recent-High-Low-Change
What Measured Recent High Low Change to Date
Weight 200 206.7 199.2 -6.00
Body Fat .47 0.51 0.47 -0.03
Neck 14 14 14 0.00
Chest * 39.25 41 39.25 -1.75
Bicep 12.5 13 12.5 -0.50
Forearm 11.25 11.25 11 0.25
Waist 37 39.5 37 -2.50
Hips 48 49.25 48 -1.25
Thigh 26 27 26 -1.00
Calf 15.5 15.75 15.5 -0.25
*In case anyone cares :) my chest measurement is taken just under my arms and is not my 'bust' measurement.
So - I can't be TOO unhappy about taking 2.5" off my waist. Still I want to see the underside of 200 and STAY there!
the goal is to be 196.9 by 6/20... I better sign off now and go get some cardio done!
Started Bootcamp
My daugher graduated Highschool
Had my mother visiting from out of state
work is ramping up even more..
you know how it goes. BUT I've been really really focused on my goals. I haven't had a single slip! yay!
However - my body is being it's normal 'resistant' self. I was down below 200 again on Saturday - but Sunday it jumped up and has stayed up. I want to throw myself on the floor and kick my feet but instead I'm using my coach to my advantage. I threw my frustrations at his feet and left it to him to figure it out. I kind of like being able to do that.
That being said... I have seen SOME results since I joined leanness lifestyle in April:
Recent-High-Low-Change
What Measured Recent High Low Change to Date
Weight 200 206.7 199.2 -6.00
Body Fat .47 0.51 0.47 -0.03
Neck 14 14 14 0.00
Chest * 39.25 41 39.25 -1.75
Bicep 12.5 13 12.5 -0.50
Forearm 11.25 11.25 11 0.25
Waist 37 39.5 37 -2.50
Hips 48 49.25 48 -1.25
Thigh 26 27 26 -1.00
Calf 15.5 15.75 15.5 -0.25
*In case anyone cares :) my chest measurement is taken just under my arms and is not my 'bust' measurement.
So - I can't be TOO unhappy about taking 2.5" off my waist. Still I want to see the underside of 200 and STAY there!
the goal is to be 196.9 by 6/20... I better sign off now and go get some cardio done!
Tuesday, June 6, 2006
Who? What? Huh?
Still rolling along here. I just had to say that ... I'm sore! As in, OMG don't ask me to lift my arms SORE!! and I'm supposed to go to Yoga tonight. Eh, yeah.
Bad news, I didn't do any cardio when I got home last night. Just pooped out as is my M.O. BUT I've got 75 minutes of Yoga to do tonight that'll make up for it.
Food was perfect yesterday and will be today. No major cravings - something's 'right' in my head right now and I'm glad for it.
Bad news, I didn't do any cardio when I got home last night. Just pooped out as is my M.O. BUT I've got 75 minutes of Yoga to do tonight that'll make up for it.
Food was perfect yesterday and will be today. No major cravings - something's 'right' in my head right now and I'm glad for it.
Attitude
"Your life can either be a magnificent achievement, evidence
of which is your joy and the joy you impart to others, or a
tragic missed attempt, revealed by your sorrow. However, the
greatest revelation of all is that no matter achievement or
missed attempt today, when you wake up tomorrow, your attitude
will determine which result you will end with at the end of
the day. Choose a positive attitude that leads to helping
others, and in so doing you will bring joy to yourself and
daily live the life of a high achiever."
*Greg Werner {Master Strength & Conditioning Coach}
of which is your joy and the joy you impart to others, or a
tragic missed attempt, revealed by your sorrow. However, the
greatest revelation of all is that no matter achievement or
missed attempt today, when you wake up tomorrow, your attitude
will determine which result you will end with at the end of
the day. Choose a positive attitude that leads to helping
others, and in so doing you will bring joy to yourself and
daily live the life of a high achiever."
*Greg Werner {Master Strength & Conditioning Coach}
Monday, June 5, 2006
It's happening
I've been a roll - really!
As of today I'm officially 201.7... that's a loss of 2 lbs from last week! whoo hoo!
I missed a few early workouts last week but I made them up over the weekend. I even got to swim yesterday which is offocially my favorite cardio.
Food has been perfect. Even when I went out with friends on Thursday and had a 'night out' with the work crowd on Friday - no slips. This is BIG. Expect more of the same from me. I'm so focused right now. Everything has come together at once - the wedding plans the hiring of a trainer... everything.
Oh and the new workout plan (12 resps per excercise) is kicking my BUTT!! I'll post some workout numbers soon - just know a new part of me is hurting each and every day and I love it!
did 45 minutes of weights this morning including Bis/Forarms and abs. I'll be doing 30 minutes of cardio tonight probably incline intervals on the treadmill - but I may just strap on the ol' running gear and hit the pavement - we'll see how I feel when I get home (and how dark it is). I'm so pumped!
Leanness Lifestyle Bootcamp starts on Thursday and I'm prepared...Hope you are too... prepared to be amazed! ;)
As of today I'm officially 201.7... that's a loss of 2 lbs from last week! whoo hoo!
I missed a few early workouts last week but I made them up over the weekend. I even got to swim yesterday which is offocially my favorite cardio.
Food has been perfect. Even when I went out with friends on Thursday and had a 'night out' with the work crowd on Friday - no slips. This is BIG. Expect more of the same from me. I'm so focused right now. Everything has come together at once - the wedding plans the hiring of a trainer... everything.
Oh and the new workout plan (12 resps per excercise) is kicking my BUTT!! I'll post some workout numbers soon - just know a new part of me is hurting each and every day and I love it!
did 45 minutes of weights this morning including Bis/Forarms and abs. I'll be doing 30 minutes of cardio tonight probably incline intervals on the treadmill - but I may just strap on the ol' running gear and hit the pavement - we'll see how I feel when I get home (and how dark it is). I'm so pumped!
Leanness Lifestyle Bootcamp starts on Thursday and I'm prepared...Hope you are too... prepared to be amazed! ;)
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