Its been a week or so since I last updated...slack eh?
I went back to food coaching on thursday night...Im hoping the new food coach can help me figure out why I fluctuate so much. I had a session on thursday and she asked me what I normally eat in a day and made a couple of small changes straight away. Im kinda slack with breakfast and often dont have it till like 10am...so she wants me eating that as soon as I wake and I have also changed it to a protein shake and a banana....mostly cos she wants me eating protein with each meal and also cos its easy at 5.30 or 6.30 in the morning. Then a morning snack of 10 almonds. Lunch she wants me having a sandwich but with no cheese, and no processed meats. So they are a few small changes so far. She also knew of PCOS and had recently been to a seminar on it...so that kind of knowledge can only help :)
My PT sessions are going well as well. She seems very focused on breaking my fears and trying to get me to enjoy the gym. I dont think I will ever enjoy the gym...its a necessary evil....im not athletic etc and thats fine....as long as it gets my end result. I do 3 sessions a week...just as I did with Fiona....I think 3 is a nice number...I know it seems expensive...but i think you make more progress with 3....one session a week I dont think really makes much of a impact. The main things we seem to work on is running on the blasted treadmill....and box jumps...neither am I a fan of! lol. In reality I would prefer to do boxing but since I started attending my trainers boxing classes we dont tend to do it in PT. The good thing tho is mentally I am feeling somewhat better at the gym. I now do my PT session plus each week 1 boxing class, 2 RPM classes. Which as I write that I realise I really am now not really doing too much specially when I compare it to what I use to do...bah !
Saturday, May 31, 2014
Saturday, May 24, 2014
So today has been a good day, my sister is in Adelaide for the weekend so we spent it shopping and eating - oops! No i actually didnt eat ridiculously....weetbix for breakfast...a small sumo salad (which are pretty tiny)....a mini cupcake and skim hot chocolate...a small gelato and a steak burger and fries at hogs breath...not great....but its not binging its just having a few extravagances.
But that said today I was thinking I really need to knuckle down. When thinking over the last 5-6 weeks prolly 80% of the time my eating has been spot on but there was some bad moments, which is prolly why its been so up and down. Friday i did organise to go back to food coaching session. So that will be thursday night.
I have decided that in September I am either going on a cruise (fingers crossed) or 5 nights in Sydney....then also I want to do the city to bay run on sept 21. So enough floundering around....time to get focused as of monday I will do 1400 calories a day no high and low calorie days at least for a bit....I just need to get some consistency and consistency loses.
This weeks workout looks like this:
monday : 30 minute boxing + 30 minute PT (maybe try some stairclimbing or some running on treadmill)
tuesday : 45 minutes RPM + 30 minute PT
wednesday : 45 minutes RPM + 30 minutes treadmill
thursday : 45 minutes cardio (stairs/xtrainer)
friday : 45 minutes cardio + 30 minutes PT
saturday : rest day
sunday : 45 minute work out at the local football oval
So weigh in monday morning...I will use that as my official weigh ins but also weigh thursday night at the gym. If I religiously apply myself there is no reason why i cannot lose weight. I'd really like to weigh in the 80's by the time of the holiday....focus kazz focus!
But that said today I was thinking I really need to knuckle down. When thinking over the last 5-6 weeks prolly 80% of the time my eating has been spot on but there was some bad moments, which is prolly why its been so up and down. Friday i did organise to go back to food coaching session. So that will be thursday night.
I have decided that in September I am either going on a cruise (fingers crossed) or 5 nights in Sydney....then also I want to do the city to bay run on sept 21. So enough floundering around....time to get focused as of monday I will do 1400 calories a day no high and low calorie days at least for a bit....I just need to get some consistency and consistency loses.
This weeks workout looks like this:
monday : 30 minute boxing + 30 minute PT (maybe try some stairclimbing or some running on treadmill)
tuesday : 45 minutes RPM + 30 minute PT
wednesday : 45 minutes RPM + 30 minutes treadmill
thursday : 45 minutes cardio (stairs/xtrainer)
friday : 45 minutes cardio + 30 minutes PT
saturday : rest day
sunday : 45 minute work out at the local football oval
So weigh in monday morning...I will use that as my official weigh ins but also weigh thursday night at the gym. If I religiously apply myself there is no reason why i cannot lose weight. I'd really like to weigh in the 80's by the time of the holiday....focus kazz focus!
Thursday, May 22, 2014
Update!
Wellllllllllllllllllllllllllll! lol Low carbing is just not for me lol. Its not that I miss the bread etc but I like to eat meals I enjoy I just believe if you dont you wont stick to a plan....and I dont like protein foods enough for them to make up a huge proportion of my eating. So back to normal things tomorrow.
On thinking about it today...I think it would be better to even stay at this weight and just work on getting fitter like if thats the worse thing then thats not the worse thing in the world.
Thats not to say I am giving up on losing weight .... im not....im very focused on losing weight. My trainer has really been focused on conquering my fears lately....and with that the two goals have been running on the treadmill and box jumps and we are certainly making progress with both of them. Several times when we have been doing the running Tamika has commented on me running in the city to bay (a 12km run) which is in september. If I am going to run in it I really need to decide within the next few weeks as I would need to start training in June. My current workouts are pretty good....my average week is looking like this:
monday : 30 minutes boxing + 30 minutes PT
tuesday : 45 minutes RPM + 30 minutes PT
wednesday : 45 minutes RPM
thursday : either 45 minutes body pump or 45 minutes RPM
friday : 30 minutes PT
saturday : 60 minutes body pump + 60 minutes body balance
So thats pretty solid exercise...I think if I could add 3 runs a week to it....then exercise wise i would be good to go. I couldnt definitely add a 30 minute run on wednesday and friday nights I think. Most weeks I could do a long one on either sunday or monday as well.
The trainer of our running group has given me a running program before...altho its not for a 12km run....I might message her and see if she has a 12 week program I could use.
The other thing is I think I will go back to food coaching...so think I will ring tomorrow and book in with a new food coach for this coming week. My previous food coach is only available wednesday night and is away any way at the moment...so someone fresh would be good i think
On thinking about it today...I think it would be better to even stay at this weight and just work on getting fitter like if thats the worse thing then thats not the worse thing in the world.
Thats not to say I am giving up on losing weight .... im not....im very focused on losing weight. My trainer has really been focused on conquering my fears lately....and with that the two goals have been running on the treadmill and box jumps and we are certainly making progress with both of them. Several times when we have been doing the running Tamika has commented on me running in the city to bay (a 12km run) which is in september. If I am going to run in it I really need to decide within the next few weeks as I would need to start training in June. My current workouts are pretty good....my average week is looking like this:
monday : 30 minutes boxing + 30 minutes PT
tuesday : 45 minutes RPM + 30 minutes PT
wednesday : 45 minutes RPM
thursday : either 45 minutes body pump or 45 minutes RPM
friday : 30 minutes PT
saturday : 60 minutes body pump + 60 minutes body balance
So thats pretty solid exercise...I think if I could add 3 runs a week to it....then exercise wise i would be good to go. I couldnt definitely add a 30 minute run on wednesday and friday nights I think. Most weeks I could do a long one on either sunday or monday as well.
The trainer of our running group has given me a running program before...altho its not for a 12km run....I might message her and see if she has a 12 week program I could use.
The other thing is I think I will go back to food coaching...so think I will ring tomorrow and book in with a new food coach for this coming week. My previous food coach is only available wednesday night and is away any way at the moment...so someone fresh would be good i think
Wednesday, May 21, 2014
Calorie/Carb Cycling
So....for a while now my eating has been quite good. No binging...no bad cravings its been great. And while I have been eating better and my exercise routine has really improved I am losing a lil weight but nowhere near my potential.
For a while (several months if not longer) i have thought about going paleo. For a couple of reasons....high protein no grains strikes me as the best way to really change my body shape. The other is I have a lot of issues with my ears blocking and sometimes vertigo at night when I roll over and my doctor says this is due to congestion and its definitely worse when drinking milk! It really clicked the other day when I had some milk and within 20 minutes my ear blocked! And was blocked for hours and when you work in a call centre that is not good! Anyway while I saw benefits to paleo I knew I couldnt stick to it day after day...I am just the person who does need some grains!!! So i remembered I had bought chris powells book on carb cycling altho I had never read it LOL.
Anyway its a great book! One of the great things I loved about it is how you need to make promises to yourself and STICK to them. So we really transform and believe in ourselves more when we make a promise to ourselves (like i will drink 3 litres of water per day) and then see that promise out. We do it one promise at a time but the more we do that....with every promise we stick to day by day....our belief in ourselves in increases and this is where transformation happens....while its not about the "plan" it really resonated with me!
So in relation to the plan when I first read it in the book my bthday and a reward day ;) So it will work like this:
monday : low carb
tuesday : low carb
wednesday : high carb
thursday : low carb
friday : low carb
saturday : high carb
sunday : reward day
So the way it works is...you eat 3 meals and 2 snacks....every meal and snack has 1 protein serve (for a woman) and unlimited vegies. On a low carb day you also eat a fat serve with every meal...but they are smart fat serves....so its things like olive oil, cheese, avocado, salad dressing,peanut butter etc. So for example my first low carb day looks like this:
breakfast: protein shake (made with almond milk)
snack:Greek yoghurt and 10 almonds
lunch:150 grams cooked chicken breast with salad of tomato and cucumbers and salad dressing
snack:100 grams cottage cheese and 1 bega stringer
dinner:150 grams (raw) pork steak plus salad and salad dressing
So as you can see incredibly clean...its actually a lot of food especially the amounts of protein. But you are only eating like 2 days straight then I have a high carb day! So the high carb day (wednesday and saturday) will look like this:
breakfast: protein shake (made with almond milk)
snack: Greek yoghurt and 25 grams oats/muesli
lunch: 150 grams cooked chicken breast, salad, 1/2 cup cooked brown rice
snack: Protein shake with almond milk with 25 grams oats
dinner:150 grams cooked chicken breast, salad, plus banana (for after)
So basically as you can say....low carb days you eat fats....high carb days you dont. Reward days which is sundays he recommends up to 2400 calories, still eating protein every meal and focusing on eating in moderation. I am only going to eat up to 2200. The first few weeks I will weigh each morning to monitor and see how my body responds to different days (especially the reward day).
Based on how well my body has responded in the past to calorie cycling I think it will respond really well to this plan. If no real change after a few weeks I will go back to food coaching but I am focused on this working.
For a while (several months if not longer) i have thought about going paleo. For a couple of reasons....high protein no grains strikes me as the best way to really change my body shape. The other is I have a lot of issues with my ears blocking and sometimes vertigo at night when I roll over and my doctor says this is due to congestion and its definitely worse when drinking milk! It really clicked the other day when I had some milk and within 20 minutes my ear blocked! And was blocked for hours and when you work in a call centre that is not good! Anyway while I saw benefits to paleo I knew I couldnt stick to it day after day...I am just the person who does need some grains!!! So i remembered I had bought chris powells book on carb cycling altho I had never read it LOL.
Anyway its a great book! One of the great things I loved about it is how you need to make promises to yourself and STICK to them. So we really transform and believe in ourselves more when we make a promise to ourselves (like i will drink 3 litres of water per day) and then see that promise out. We do it one promise at a time but the more we do that....with every promise we stick to day by day....our belief in ourselves in increases and this is where transformation happens....while its not about the "plan" it really resonated with me!
So in relation to the plan when I first read it in the book my bthday and a reward day ;) So it will work like this:
monday : low carb
tuesday : low carb
wednesday : high carb
thursday : low carb
friday : low carb
saturday : high carb
sunday : reward day
So the way it works is...you eat 3 meals and 2 snacks....every meal and snack has 1 protein serve (for a woman) and unlimited vegies. On a low carb day you also eat a fat serve with every meal...but they are smart fat serves....so its things like olive oil, cheese, avocado, salad dressing,peanut butter etc. So for example my first low carb day looks like this:
breakfast: protein shake (made with almond milk)
snack:Greek yoghurt and 10 almonds
lunch:150 grams cooked chicken breast with salad of tomato and cucumbers and salad dressing
snack:100 grams cottage cheese and 1 bega stringer
dinner:150 grams (raw) pork steak plus salad and salad dressing
So as you can see incredibly clean...its actually a lot of food especially the amounts of protein. But you are only eating like 2 days straight then I have a high carb day! So the high carb day (wednesday and saturday) will look like this:
breakfast: protein shake (made with almond milk)
snack: Greek yoghurt and 25 grams oats/muesli
lunch: 150 grams cooked chicken breast, salad, 1/2 cup cooked brown rice
snack: Protein shake with almond milk with 25 grams oats
dinner:150 grams cooked chicken breast, salad, plus banana (for after)
So basically as you can say....low carb days you eat fats....high carb days you dont. Reward days which is sundays he recommends up to 2400 calories, still eating protein every meal and focusing on eating in moderation. I am only going to eat up to 2200. The first few weeks I will weigh each morning to monitor and see how my body responds to different days (especially the reward day).
Based on how well my body has responded in the past to calorie cycling I think it will respond really well to this plan. If no real change after a few weeks I will go back to food coaching but I am focused on this working.
Sunday, May 18, 2014
Weigh in update :)
Forgot to do a weigh in update! I lost 2.6 kilos so back down to 99.1 kilos. :)
Friday night I did a 45 minute boxing class and then straight after PT. My trainer taught the boxing class...afterwards she was like...did u have fun? hah...really not sure why she thought she might get a positive response to that lol. While i kinda enjoy the punching the whole getting down and doing things like pushups, mountain climbers, burpees etc im just not fit enough for that. Then pretty much soon as the class was over she had me doing intervals on the treadmill at a speed of 9.5kmph i was still holding on but holy crap....i hope she doesnt say to do 10kmph this week...i did it once...and i swear several hours later i thought my lungs were still going to explode....id kinda prefer we back of the speed a bit and work on me running without holding on....but that said i dont think i am going to get a choice in the matter LOL
Yesterday went out to a local "paleo cafe" with Martine. I had a salad of pear, walnuts and beetroot with chicken and a coconut water. Was super nice!
I am only working 3 days this week...thursday and friday is my days off and as it turns out my sister is down for the weekend so i am taking the weekend off as annual leave.
Tomorrow i am working 8-4 then i will be doing a 30 minute boxing class *rolls eyes* and a 30 minute PT session.
Have a good week all!
Friday night I did a 45 minute boxing class and then straight after PT. My trainer taught the boxing class...afterwards she was like...did u have fun? hah...really not sure why she thought she might get a positive response to that lol. While i kinda enjoy the punching the whole getting down and doing things like pushups, mountain climbers, burpees etc im just not fit enough for that. Then pretty much soon as the class was over she had me doing intervals on the treadmill at a speed of 9.5kmph i was still holding on but holy crap....i hope she doesnt say to do 10kmph this week...i did it once...and i swear several hours later i thought my lungs were still going to explode....id kinda prefer we back of the speed a bit and work on me running without holding on....but that said i dont think i am going to get a choice in the matter LOL
Yesterday went out to a local "paleo cafe" with Martine. I had a salad of pear, walnuts and beetroot with chicken and a coconut water. Was super nice!
I am only working 3 days this week...thursday and friday is my days off and as it turns out my sister is down for the weekend so i am taking the weekend off as annual leave.
Tomorrow i am working 8-4 then i will be doing a 30 minute boxing class *rolls eyes* and a 30 minute PT session.
Have a good week all!
Thursday, May 15, 2014
Back on the treadmill
I havent done a post for a few days. Mostly cos I have had long days and just so tired!
I had my last diet coke saturday night and havent had one since :) I am still eating my protein bars cos on investigation they have no crap items in them and when i researched a bit on Jillians thoughts on protein bars...it was quest bars that she recommended :)
The scales have been moving down nicely this week. I weigh in tomorrow and expecting a nice solid loss.
Ive really been exercising hard lately. Tuesday I did some cardio then 45 minutes RPM and then PT and did the exact same last night. Burnt over 900 calories both nights. Last night Tamika had me on the blasted treadmill running intervals. She is like your going to run at 8.5km/hr I am like I cannot do that...she is all like yes you can your stronger and fitter then you think...im like....my feet wont be able to keep up....well in the end i was doing 1 minute intervals at a speed of 9km/hr admittedly holding on I was convinced tho I couldnt do it...apparantly now I am fine with the speed the next goal is to do it without holding on. Then Tamika wanted me to do box jumps with 3 raises under the step....that didnt happen tho i just dont think I can jump that high....but apparantly friday we are doing it again.
When i was on the treadmil my trainer was like "you have to feel good you know we have hit some goals lately" i was like yeh...lol (exhausted and unconvinced) and then she was like...the box jumps (with just 2 raises) back on the treadmill and running...yeh yeh haha ;)
Tonight i might go to the gym for body pump...undecided as I have been a bit tired and have a scratchy throat so thinking it might be better to have a night of rest so im all good for tomorrow.
Wish me luck with tomorrows weigh in!
I had my last diet coke saturday night and havent had one since :) I am still eating my protein bars cos on investigation they have no crap items in them and when i researched a bit on Jillians thoughts on protein bars...it was quest bars that she recommended :)
The scales have been moving down nicely this week. I weigh in tomorrow and expecting a nice solid loss.
Ive really been exercising hard lately. Tuesday I did some cardio then 45 minutes RPM and then PT and did the exact same last night. Burnt over 900 calories both nights. Last night Tamika had me on the blasted treadmill running intervals. She is like your going to run at 8.5km/hr I am like I cannot do that...she is all like yes you can your stronger and fitter then you think...im like....my feet wont be able to keep up....well in the end i was doing 1 minute intervals at a speed of 9km/hr admittedly holding on I was convinced tho I couldnt do it...apparantly now I am fine with the speed the next goal is to do it without holding on. Then Tamika wanted me to do box jumps with 3 raises under the step....that didnt happen tho i just dont think I can jump that high....but apparantly friday we are doing it again.
When i was on the treadmil my trainer was like "you have to feel good you know we have hit some goals lately" i was like yeh...lol (exhausted and unconvinced) and then she was like...the box jumps (with just 2 raises) back on the treadmill and running...yeh yeh haha ;)
Tonight i might go to the gym for body pump...undecided as I have been a bit tired and have a scratchy throat so thinking it might be better to have a night of rest so im all good for tomorrow.
Wish me luck with tomorrows weigh in!
Saturday, May 10, 2014
Weigh in result :)
So my weight gain from early last week didnt go away by weigh in day and in fact it had increased by 200 grams...so I gained 2.2 kilos this week....back to 101.1 kilos....i was a bit pissed yesterday morning but the reality is I know to gain 2.2 kilos of fat I would have to eat 15000 calories over my maintenance level which I sure as chit didnt do lol.
In relation to my food and processed foods etc....im making one small change....i drank diet coke all the time till i got down to 79 kilos when i previously lost the weight so I dont think it will stop me from losing BUT if it gets to it i will cut it out. So i have been having a quest protein bar in the afternoon and 2 of their peanut butter cups in the morning. The PB cups are 240 calories, 20 grams of protein so I thought it was a good option but of course it is processed....so i will cut that out this week and change it to a banana and 30 grams of tahini...similar calories not as much protein but a good fat but of course a banana and tahini is only minimally processed...plus i love them both :) I will keep having my protein bar in the afternoon and see how it goes. If this change doesnt give me consistent losses I have some other changes I will make. I am lucky tho in one way in that I have done this before successfully and I know what I ate before to lose the weight...so fingers crossed.
I went shopping today :) After body pump I went and got my eyebrows waxed and went to target and bought a pair of gloves, beanie, pair of flanalette pj's and some bonds undies (geeezus they are expensive!)...i then went to Lorna Janes and bought 4 tank tops and a zip up jacket and cos I spent over $200 they gave me a pair of navy flashdance pants (dont fit me yet but WILL)
Despite the weight loss not making huge inroads (I am lower then a month ago altho only slightly) there has been progress in other ways (its not only about the scales!) Since I had my lil meltdown about 6 weeks ago lol and increased my PT to 3 sessions a week I have made some progress....I am now doing box jumps....admittedly only with 2 lifts under the step but box jumps are box jumps lol (but i have a sinking feeling the lifts may increase to 3 this week), I am back running on the treadmill doing sprints...maximum only 1 min 15 seconds....but considering how I was on the treadmill a few weeks ago thats a massive improvement LOL. My cravings have subsided which is fantastic, I have noticed my skin on my face is softer and mentally I feel better...not perfect but a massive improvement. The weight loss will come I dont doubt that just as before when I lost the weight....lots of ups and downs its all good :)
So I was 101.7 kilos yesterday morning...happily this morning I was 101.1 kilos :)
In relation to my food and processed foods etc....im making one small change....i drank diet coke all the time till i got down to 79 kilos when i previously lost the weight so I dont think it will stop me from losing BUT if it gets to it i will cut it out. So i have been having a quest protein bar in the afternoon and 2 of their peanut butter cups in the morning. The PB cups are 240 calories, 20 grams of protein so I thought it was a good option but of course it is processed....so i will cut that out this week and change it to a banana and 30 grams of tahini...similar calories not as much protein but a good fat but of course a banana and tahini is only minimally processed...plus i love them both :) I will keep having my protein bar in the afternoon and see how it goes. If this change doesnt give me consistent losses I have some other changes I will make. I am lucky tho in one way in that I have done this before successfully and I know what I ate before to lose the weight...so fingers crossed.
I went shopping today :) After body pump I went and got my eyebrows waxed and went to target and bought a pair of gloves, beanie, pair of flanalette pj's and some bonds undies (geeezus they are expensive!)...i then went to Lorna Janes and bought 4 tank tops and a zip up jacket and cos I spent over $200 they gave me a pair of navy flashdance pants (dont fit me yet but WILL)
Despite the weight loss not making huge inroads (I am lower then a month ago altho only slightly) there has been progress in other ways (its not only about the scales!) Since I had my lil meltdown about 6 weeks ago lol and increased my PT to 3 sessions a week I have made some progress....I am now doing box jumps....admittedly only with 2 lifts under the step but box jumps are box jumps lol (but i have a sinking feeling the lifts may increase to 3 this week), I am back running on the treadmill doing sprints...maximum only 1 min 15 seconds....but considering how I was on the treadmill a few weeks ago thats a massive improvement LOL. My cravings have subsided which is fantastic, I have noticed my skin on my face is softer and mentally I feel better...not perfect but a massive improvement. The weight loss will come I dont doubt that just as before when I lost the weight....lots of ups and downs its all good :)
So I was 101.7 kilos yesterday morning...happily this morning I was 101.1 kilos :)
Sunday, May 04, 2014
Sunday and blooming fluid
Well ive gone back to daily weighing (my trainer wont be happy about that eeek!) I lost last week and on friday morning i weighed 99.5 kilos....this morning 101.3 kilos :( Its not that I have eaten over calories or anything but I think its cos I am ate too much sodium on friday and saturday. Friday night I have sumo salad which is hugeeeeeeeeeeeeeeee sodium (over 1000 milligrams) and then saturday I had ravioli carbonara for dinner which is super high in sodium too (thanks to the bacon) On the plus side everyone at work had dominos for lunch on saturday and I just had my sandwich :) So I think sumo salad and pasta I will avoid at least for a while especially sumo salad. I can always have on saturday nights a yiros or a hamburger as a treat. For the moment I am not calorie cycling either...leaving it at 1400 calories a day. Not sure if I will be able to have a loss this weekend....will just need to do my best to get back under 99.5 kilos by xmas.
I do think its time to pull back on the diet coke...altho I am not ready to actually quit. So will see how I go the next few days only having diet coke after dinner and drinking water the rest of the day.
This week I am working 9-5 so not as much gym time this week. But tomorrow night hopefully manage 15-20 minutes cardio followed by 60 minutes or body balance.
I am also going to speak to my trainer this week about my weight training. I am not getting sore after my pump or PT sessions. So I suspect its time to up the ante (much to my disgust! lol) so I am going to talk to her about whether I need to do higher weights and also whether I need to do another weight session per week (she has previously written me a weight program so might need to do that once a week) anyway will wait and see what Tamika says about it all.
Anyway not much else going on....have a good night all :)
I do think its time to pull back on the diet coke...altho I am not ready to actually quit. So will see how I go the next few days only having diet coke after dinner and drinking water the rest of the day.
This week I am working 9-5 so not as much gym time this week. But tomorrow night hopefully manage 15-20 minutes cardio followed by 60 minutes or body balance.
I am also going to speak to my trainer this week about my weight training. I am not getting sore after my pump or PT sessions. So I suspect its time to up the ante (much to my disgust! lol) so I am going to talk to her about whether I need to do higher weights and also whether I need to do another weight session per week (she has previously written me a weight program so might need to do that once a week) anyway will wait and see what Tamika says about it all.
Anyway not much else going on....have a good night all :)
Friday, May 02, 2014
Weigh in results
And its weigh in day :) I lost a fab 1.7 kilos this week so very happy with this. So down to 99.5 kilos. So now it is a case of building on that week after week.
It was the first week in the longest time I was on track with both food and exercise. This week i only worked 4 days so it was easier to get into the gym more...so i did 2 body pump classes, 3 RPM classes, 1 body balance class and 3 PT sessions....not a bad haul if I do say so myself! And obviously the scales awarded me :)
The only negative really was the damn treadmill i still feel so unstable on it. Tamika had me on it at a speed of 8.5 last night and I had to ask her to back it off cos it was just way too fast for me. I dont feel like i get proper form or anything but just me moving my legs in a scurrying manner as fast as I can to avoid falling.
Tonight its of to the gym for a PT session of strength and stability. A short workout as I wont be staying back on doing cardio (not on a damn friday night!lol)
Tomorrow i have to work .... then I have sunday off.
Got an award at work today which was a nice bonus! Not much else to say....have a good friday all :)
It was the first week in the longest time I was on track with both food and exercise. This week i only worked 4 days so it was easier to get into the gym more...so i did 2 body pump classes, 3 RPM classes, 1 body balance class and 3 PT sessions....not a bad haul if I do say so myself! And obviously the scales awarded me :)
The only negative really was the damn treadmill i still feel so unstable on it. Tamika had me on it at a speed of 8.5 last night and I had to ask her to back it off cos it was just way too fast for me. I dont feel like i get proper form or anything but just me moving my legs in a scurrying manner as fast as I can to avoid falling.
Tonight its of to the gym for a PT session of strength and stability. A short workout as I wont be staying back on doing cardio (not on a damn friday night!lol)
Tomorrow i have to work .... then I have sunday off.
Got an award at work today which was a nice bonus! Not much else to say....have a good friday all :)
Wednesday, April 30, 2014
omg ANOTHER good day! These are becoming a habit - loving it!! lol Yesterday I burnt 1154 calories I cannot remember the last time I have burnt that much. I went to the gym...did 20 minutes on the xtrainer...then a 45 minute RPM class...then a 30 minute PT session of boxing and then at the very end of the session she had me do two 45 second running intervals on the treadmill. After the runs my trainer says about me doing the city to bay and beating my time i did when i previously did it...i was like....when did i say i was doing that??? lol she was like you told me you were going too...so apparantly i may be running it this year (its a 12km run). There is a running group at the gym....im tempted to join....i know the instructor so thats all good....but im not a good group person (as im shy initially) and im soooooooooooooo slow....im seriously a snail....so that puts me off. So we will have a think about it. I know they are training for the mothers day classic at the moment so no point joining yet....im sure they will advertise it a bit more prior to them commencing training for the city to bay.
Food wise things are going really good. Restricting myself to a maximum of 2 slices of bread per day (I still have weetbix for breakfast) but restricting the bread really seems to keep my carb cravings in check, I really am not having the cravings at all. So for the first time in a long time I think I will make progress as long as I keep things up.
My PT sessions have now changed to later in the evening on both tuesday and thursday nights (6.30pm for both) which works better....also means on those nites when time allows it (when i finish work 4pm or earlier) I can do a RPM class before PT. So tomorrow night Ill do RPM and then PT and friday Ill do some cardio (thinking some stair climbing and xtrainer) followed by PT. As i am working till 5pm all next week,,,next weeks workouts wont be as much as this week (i just need to make the most of my time the weeks i can be there earlier)...so will look like this:
monday : 30 minutes boxing + 60 mins body balance (I may not be able to make the boxing but ill try and get there on time)
tuesday : 20 minutes cardio + PT
wednesday :
thursday : 20 mins cardio + PT
friday : PT
saturday : Body pump
Then the week after i finish work at 3.30pm so i will be able to make crap loads of classes so i guess it will all balance out lol in the end
Okies of I go - enjoy all!
Food wise things are going really good. Restricting myself to a maximum of 2 slices of bread per day (I still have weetbix for breakfast) but restricting the bread really seems to keep my carb cravings in check, I really am not having the cravings at all. So for the first time in a long time I think I will make progress as long as I keep things up.
My PT sessions have now changed to later in the evening on both tuesday and thursday nights (6.30pm for both) which works better....also means on those nites when time allows it (when i finish work 4pm or earlier) I can do a RPM class before PT. So tomorrow night Ill do RPM and then PT and friday Ill do some cardio (thinking some stair climbing and xtrainer) followed by PT. As i am working till 5pm all next week,,,next weeks workouts wont be as much as this week (i just need to make the most of my time the weeks i can be there earlier)...so will look like this:
monday : 30 minutes boxing + 60 mins body balance (I may not be able to make the boxing but ill try and get there on time)
tuesday : 20 minutes cardio + PT
wednesday :
thursday : 20 mins cardio + PT
friday : PT
saturday : Body pump
Then the week after i finish work at 3.30pm so i will be able to make crap loads of classes so i guess it will all balance out lol in the end
Okies of I go - enjoy all!
Monday, April 28, 2014
More weight work or not....
Things are going pretty good at the moment :)
Food is good. Ive taken a few days of this week which is enabling me to have some extra gym time :) Today I did pump and balance. Tomorrow I am doing RPM and PT session of cardio, and wednesday body pump at lunchtime then will be back to the gym for RPM in the evening. My main concern at the moment is if i am doing enough weight work. While this week I am doing pump quite a few times...as a general rule I only manage to do pump once a week at the most (the times just dont work well with work and my PT sessions), then I do one weight session with my trainer and one stability/strength session (its really more stability work then strength) so I am a lil like....am I really doing everything I could be doing for success...
I ordered some quest bars friday morning (they come from the US) and they arrived this morning! They are at work waiting for me :) How quick service is that????
Not much else is going on...things are going good...altho I suspect my nutrition still needs slightly more fine tuning....but thats something I am still pondering on :)
Food is good. Ive taken a few days of this week which is enabling me to have some extra gym time :) Today I did pump and balance. Tomorrow I am doing RPM and PT session of cardio, and wednesday body pump at lunchtime then will be back to the gym for RPM in the evening. My main concern at the moment is if i am doing enough weight work. While this week I am doing pump quite a few times...as a general rule I only manage to do pump once a week at the most (the times just dont work well with work and my PT sessions), then I do one weight session with my trainer and one stability/strength session (its really more stability work then strength) so I am a lil like....am I really doing everything I could be doing for success...
I ordered some quest bars friday morning (they come from the US) and they arrived this morning! They are at work waiting for me :) How quick service is that????
Not much else is going on...things are going good...altho I suspect my nutrition still needs slightly more fine tuning....but thats something I am still pondering on :)
Saturday, April 26, 2014
Good vibes and LJ Shopping :)
I feel like I am in such a good place today :) The funny thing is the scales are the same as they were 2 weeks ago. On thursday night I said to my trainer....only lost 100 grams this week. She was like yes but think of the other gains you had this week. After my issue with the assisted dip machine early in the week I was like I dont feel I trained good this week. She was like you did...you went back to RPM class (hadnt done it due to various reasons for about 5-6 weeks)...you conquered box jumps....you ran on the treadmill...and maybe your lean mass changed as well...it was still a good week.
Someone elses perspective eh? Its needed sometimes. Its been surprising to me I had such a small loss this week considering how well I have eaten but if I just continue it will go down again.
The conquering those box jumps (even tho they were awfully low) was huge to me. I have felt for a long time...this is it...I cannot do what I use too and nothing improves....when we first went to do the box jumps my response was "NO" so I feel very accomplishing (is that a word?) at the moment :)
Today I did body pump....then I went shopping at Lorna Jane! I havent bought clothes from there for sooooooooooooooooooooooo long! I tried about 9 tops on lol. I bought one of their mandy tshirts (best t shirts i love them) and then I bought two tank tops....Ive attached pics below....they were both size large but I am so happy to have some nice workout tops that fit me again - it will hopefully help me feel a bit better at the gym!
Someone elses perspective eh? Its needed sometimes. Its been surprising to me I had such a small loss this week considering how well I have eaten but if I just continue it will go down again.
The conquering those box jumps (even tho they were awfully low) was huge to me. I have felt for a long time...this is it...I cannot do what I use too and nothing improves....when we first went to do the box jumps my response was "NO" so I feel very accomplishing (is that a word?) at the moment :)
Today I did body pump....then I went shopping at Lorna Jane! I havent bought clothes from there for sooooooooooooooooooooooo long! I tried about 9 tops on lol. I bought one of their mandy tshirts (best t shirts i love them) and then I bought two tank tops....Ive attached pics below....they were both size large but I am so happy to have some nice workout tops that fit me again - it will hopefully help me feel a bit better at the gym!
Friday, April 25, 2014
Box Jumps and other stuff!
So I went to the gym last night and it was kinda a big night! :)
As I mentioned in my other post yesterday I was not going to say "I dont like this" so the session starts and my trainer goes...box jumps....im like...no LOL. She sets it up so its on the lowest step it can be on and I swear to gawd it took me like 10 minutes of talking myself into it to be able to do one baby box jump lol.
Then she says to me after i had done about 6...keep doing them but jump as high as you can. So I do. So she raises the step one level. I swear it took me another 5 minutes to convince myself to do it again but at the higher level LOL. But I did do it in the end. My trainer was like...that gave me tingles up my spine haha.
So then she is like...10 box jumps then 10 burpees (against the step) then 6 walking planks..survived that! lol Then she is like...we are going to run on the treadmill UGH...the one blessing was she said I could hold on when running but not when walking. So I ended up doing some 30 second sprints at speeds between7 and 8.5 which is HUGE for me (I know its not fast for others but is for me) and some of the running she had me doing at a incline of 5 as well...thought it was going to kill me. I was a lil concerned about flying off the end of the treadmill but especially when she had me on the incline i was more concerned with my breathing..so I survived that lol. Then we did some sideplanks.
I did manage to get to the 20 minute mark of the session before i said "i dont like this" hah ;)
In the beginning my trainer said we are doing everything you really dont like...that she wants to conquer my fears so our sessions can run smoother. Then after she was like did you like that session? I was like actually yeh....i prefer doing circuit style then cardio equipment. She was surprised! lol She said she thought I would walk out and cancel my membership LOL
But I feel good...I feel like last nights session was accomplishing :)
I did weigh in....same weight as 2 weeks ago....oh well...hopefully a better loss next week!
Happy anzac day all :)
As I mentioned in my other post yesterday I was not going to say "I dont like this" so the session starts and my trainer goes...box jumps....im like...no LOL. She sets it up so its on the lowest step it can be on and I swear to gawd it took me like 10 minutes of talking myself into it to be able to do one baby box jump lol.
Then she says to me after i had done about 6...keep doing them but jump as high as you can. So I do. So she raises the step one level. I swear it took me another 5 minutes to convince myself to do it again but at the higher level LOL. But I did do it in the end. My trainer was like...that gave me tingles up my spine haha.
So then she is like...10 box jumps then 10 burpees (against the step) then 6 walking planks..survived that! lol Then she is like...we are going to run on the treadmill UGH...the one blessing was she said I could hold on when running but not when walking. So I ended up doing some 30 second sprints at speeds between7 and 8.5 which is HUGE for me (I know its not fast for others but is for me) and some of the running she had me doing at a incline of 5 as well...thought it was going to kill me. I was a lil concerned about flying off the end of the treadmill but especially when she had me on the incline i was more concerned with my breathing..so I survived that lol. Then we did some sideplanks.
I did manage to get to the 20 minute mark of the session before i said "i dont like this" hah ;)
In the beginning my trainer said we are doing everything you really dont like...that she wants to conquer my fears so our sessions can run smoother. Then after she was like did you like that session? I was like actually yeh....i prefer doing circuit style then cardio equipment. She was surprised! lol She said she thought I would walk out and cancel my membership LOL
But I feel good...I feel like last nights session was accomplishing :)
I did weigh in....same weight as 2 weeks ago....oh well...hopefully a better loss next week!
Happy anzac day all :)
Thursday, April 24, 2014
Negative attitude
My negative attitude at the gym really needs some focus. I think I mentioned yesterday I say "I dont like this" a lot - and when I say a lot...I mean for every exercise I do...well practically every exercise I do....I think about the only one I dont do it for is chest press lol. So I really need to stop doing that. When I was talking to my trainer last night I was saying "I will never be the person who enjoys the gym" and she replied the amount of times you say "I dont like this" I believe that - oops! But when I went home and was thinking about it I use to LOVE body combat (too bad I fall over in that class too much), boxing, body pump and body balance...I really use to enjoy them. I use to enjoy running too...to think I use to run 10kms every saturday seems insane....I doubt I could run 3kms at the moment LOL and I use to love the running. Of course being terrified of treadmills these days doesnt help altho all my running use to be outdoors with fiona...and I do get tempted to see if fiona wants to start running again but its basically a "training session" which is $50 a session and really with doing 3 PT sessions a week whilst I could manage it...I think that may leave things too tight for comfort.
I jumped on the scales this morning...hadnt been on them for nearly 2 weeks...and there was only 100 grams different to what I weighed at last weigh in :( Not saying its not deserved last week with easter I did have hot x buns, lindt gold bunnies etc...but I still did expect a loss. I will monitor things over the next few days....Ive been snacking on fruit...but maybe I should make one of those snacks a protein based snack. I will see how things pan out the next few days.
Tomorrow it is Anzac Day but I am working. Then I have 5 days off YAY :) I am going to go to some classes during the day on my days off .... I really need to focus on "gym positivity!" lol
Tonight I am off for PT and then the gym is closed tomorrow and back on saturday morning for pump and balance - have a good public holiday all :)
I jumped on the scales this morning...hadnt been on them for nearly 2 weeks...and there was only 100 grams different to what I weighed at last weigh in :( Not saying its not deserved last week with easter I did have hot x buns, lindt gold bunnies etc...but I still did expect a loss. I will monitor things over the next few days....Ive been snacking on fruit...but maybe I should make one of those snacks a protein based snack. I will see how things pan out the next few days.
Tomorrow it is Anzac Day but I am working. Then I have 5 days off YAY :) I am going to go to some classes during the day on my days off .... I really need to focus on "gym positivity!" lol
Tonight I am off for PT and then the gym is closed tomorrow and back on saturday morning for pump and balance - have a good public holiday all :)
Wednesday, April 23, 2014
Assisted dips machine = ugh!
So saturday night I decided it was time to get my eating back to how it was several years ago. So back to clean eating. The big thing with this is limiting my bread intake! I have been eating 4-5 slices a day when I was successfully losing my weight I was limiting it to 2 slices a day. So back to that and limiting my processed food (and upping my fruit and vegies)
I wasnt expecting it to be too hard - but I was wrong! I am sure its just the eating less sugar due to the bread. I have also cut back on my diet coke (but am still drinking it). I have had a mix of sore stomach (I think when I cut back on the diet coke then had one it didnt like it), headaches, tiredness etc. I feel better today but lets see how I am by this afternoon (thats when it is worse)
Last night I gymmed it....45 minutes on the cross trainer then 30 minutes of PT (weights). Burnt a total of 501 calories. Tonight I am doing RPM then 30 minute PT session (strength and stability work) . My arms are a bit sore today...she was very mean to my triceps :( She wanted me to use the assisted dips machine which I had never used before OMG that thing is terrifying! lol. I was like a baby on it "can I not just do ordinary tricep dips?" lol...my trainer was like "oh this is like the treadmill...we going to need to do babysteps" lol And I must say I hate that....hate being scared of stuff and hate feeling incompetent :(
Anyway thats enuff for today - enjoy all! :)
I wasnt expecting it to be too hard - but I was wrong! I am sure its just the eating less sugar due to the bread. I have also cut back on my diet coke (but am still drinking it). I have had a mix of sore stomach (I think when I cut back on the diet coke then had one it didnt like it), headaches, tiredness etc. I feel better today but lets see how I am by this afternoon (thats when it is worse)
Last night I gymmed it....45 minutes on the cross trainer then 30 minutes of PT (weights). Burnt a total of 501 calories. Tonight I am doing RPM then 30 minute PT session (strength and stability work) . My arms are a bit sore today...she was very mean to my triceps :( She wanted me to use the assisted dips machine which I had never used before OMG that thing is terrifying! lol. I was like a baby on it "can I not just do ordinary tricep dips?" lol...my trainer was like "oh this is like the treadmill...we going to need to do babysteps" lol And I must say I hate that....hate being scared of stuff and hate feeling incompetent :(
Anyway thats enuff for today - enjoy all! :)
Saturday, April 19, 2014
Happy easter all :)
Happy easter all!
I am having no easter treats this weekend. I had half a hot cross bun on wednesday (a caramel flavoured one...who knew they came in such flavours!) and then 2 small hot x buns on thursday....then work gave us a 100 gram egg on wednesday (thats 500 calories right there!) and then thursday work gave us a lindt gold bunny also 100 grams....so I have overeaten hot x buns and chocolate even before the weekend started lol. So i figure enough is enough....no more for me this year :)
Foodwise things are going pretty good. (Apart from the easter treats! lol) Exercise wise things are going pretty good...but it is actually time to up the ante! I really need to do a hour of cardio per day...on top of things like PT. I dont want to go back to the extremes of exercise I did when I lost the weight previously...but I think what I am doing is currently not where it should be. Ive not been 100% this week so I am taking this long weekend to rest so once tuesday comes I can throw myself into it. This weeks exercise will look like this:
monday : rest
tuesday : 45 minutes RPM + 30 minutes PT (weights)
wednesday : 30 minutes PT (cardio) and 60 minutes cardio (mix of xtrainer, rower, stairs etc)
thursday : 30 minutes PT (strength & stability) and 60 minutes cardio (mix of xtrainer, rower, stairs etc)
friday : 6km walk
saturday : 60 minutes body pump + 60 minutes body balance
One of my big goals currently is to get back to running on the treadmill. Ever since I fell I am terrified of it. I have avoided it like a plague altho Tamika has still had me go on it at times...only a few minutes at a time. But funnily enough I have walked on it faster and with a higher incline then I ever did before the fall...but I am just too terrified to do it alone. I really want to get back to feeling comfortable enough to run on it...so thats a bit of a thing currently.
My calories I am changing slightly this week (after discussion with Tamika)...so I am slightly increasing my calories on days I do PT...so will look like this:
monday : 1300
tuesday : 1450
wednesday : 1300
thursday : 1450
friday : 1450
saturday : 1800
sunday : 1300
As you can see it is basically calorie cycling....initially I was doing 1300 monday to friday and 1800 on both saturday and sunday.....its essentially the same calories just balanced a lil differently....so will see how that goes....not just on the weight loss front but how I feel in my workouts.
Enjoy your weekend all!
I am having no easter treats this weekend. I had half a hot cross bun on wednesday (a caramel flavoured one...who knew they came in such flavours!) and then 2 small hot x buns on thursday....then work gave us a 100 gram egg on wednesday (thats 500 calories right there!) and then thursday work gave us a lindt gold bunny also 100 grams....so I have overeaten hot x buns and chocolate even before the weekend started lol. So i figure enough is enough....no more for me this year :)
Foodwise things are going pretty good. (Apart from the easter treats! lol) Exercise wise things are going pretty good...but it is actually time to up the ante! I really need to do a hour of cardio per day...on top of things like PT. I dont want to go back to the extremes of exercise I did when I lost the weight previously...but I think what I am doing is currently not where it should be. Ive not been 100% this week so I am taking this long weekend to rest so once tuesday comes I can throw myself into it. This weeks exercise will look like this:
monday : rest
tuesday : 45 minutes RPM + 30 minutes PT (weights)
wednesday : 30 minutes PT (cardio) and 60 minutes cardio (mix of xtrainer, rower, stairs etc)
thursday : 30 minutes PT (strength & stability) and 60 minutes cardio (mix of xtrainer, rower, stairs etc)
friday : 6km walk
saturday : 60 minutes body pump + 60 minutes body balance
One of my big goals currently is to get back to running on the treadmill. Ever since I fell I am terrified of it. I have avoided it like a plague altho Tamika has still had me go on it at times...only a few minutes at a time. But funnily enough I have walked on it faster and with a higher incline then I ever did before the fall...but I am just too terrified to do it alone. I really want to get back to feeling comfortable enough to run on it...so thats a bit of a thing currently.
My calories I am changing slightly this week (after discussion with Tamika)...so I am slightly increasing my calories on days I do PT...so will look like this:
monday : 1300
tuesday : 1450
wednesday : 1300
thursday : 1450
friday : 1450
saturday : 1800
sunday : 1300
As you can see it is basically calorie cycling....initially I was doing 1300 monday to friday and 1800 on both saturday and sunday.....its essentially the same calories just balanced a lil differently....so will see how that goes....not just on the weight loss front but how I feel in my workouts.
Enjoy your weekend all!
Saturday, April 12, 2014
All going good!
While I am not updating daily or anything I do want to post the occassional post. Things are going pretty good.
The scales went down this week...was a good loss (I am trying to not focus on numbers so lets just say it was a respectable loss!)
I had really bad DOMs in my triceps this week...specifically my right tricep so I went easy exercise wise this week. I did my PT sessions (I do 3 sessions a week) but didnt do anything else. Ive never had DOMs like that before and my triceps still feel a lil tight but MUCH better then this time last week :)
With my 3 PT sessions I now do one weight session, one cardio session and one strength/stability session. My trainer has decided she will have me doing all things I hate so I will gain more confidence so I wont be concerned when doing things like her boxing class lol. Last night we were doing strength/stability and she commented I am improving...I am definitely more confident with those sessions so its really good - its a aspect of my training that really isnt about weight loss...its all about increasing my mobility and making my balance better - so it is kinda a unmeasurable part of it all...but its something in my day to day life that it will impact.
Foodwise I am doing good...my focus at the moment is to try different foods...different recipes...I have one for a Haloumi & Quinoa salad I will try tomorrow night. And I think thats a good enough update! lol Enjoy all :)
Saturday, April 05, 2014
Update
Well a lot has been happening :) I recently deleted did a mass clean out of my facebook page...not because I wasnt happy with anyone or anything but with so many followers and at times opinions on what I should or shouldnt do with my weight loss i was putting some unrealistic pressures on myself. After having a mini break down and telling my trainer I wouldnt be training for a week I went in and had a chat to her. By the end of the conversation we had agreed I wouldnt do anything weight loss related for a week....so no weighing...no tracking of my food...no blogging....no facebook. It was a very enlightening week! I discussed it regularly with my trainer over that week which I think made me more aware of what these changes had done for me :) I came to the conclusion that facebook doesnt enhance my life....it doesnt add to it. So i decided I would delete everyone I didnt know personally, which I did this week. I am back on fb now....but certainly not as often as I was before :) I did track my food for the week...lol...that one was a lil hard not to do....but I did avoid weighing in for 11 days...which was a bit huge for me....and I think that had some positives...and I am only planning to weigh weekly from now on.
My brain/mind feels a lot calmer. I dont feel so manic about my weight loss. Since I had that chat with my trainer....I have been doing much better...very much on track (I am eating 1300 calories 5 days a week and 1800 calories 2 days a week) which I feel is working well.
With that said....I also decided to increase to 3 PT sessions a week...which is the same as I use to do with Fiona when things were going so well :) So now I do PT tuesday, thursday and friday nights. Tuesday nights we do weights, thursday nights we do cardio (boxing, circuit style stuff) and friday we do a mix of stability strength work. My PT sessions are going good....and especially the stability work I am getting more confident with.
I really need to work more on my confidence in attending classes. I am attending them altho not consistently cos i get so anxious about them but I am working on that.
I am SLOWLY making strides with the treadmill...after falling off it and falling flat on my face I have dreaded using it again....but my trainer keeps throwing me on it lol....tells me I cannot fear a machine. Last night I did manage to walk on it at a speed of 5 and 5.5 for a few minutes....didnt fall....she seems to think I will be running again on it at some point...cannot say I am so keen on that! LOL
My current weight is 99.9 kilos....I am honestly a lot more settled now....its not a race....I am not going to suddenly wake up a size 10....so we will take this slowly and patiently :)
My brain/mind feels a lot calmer. I dont feel so manic about my weight loss. Since I had that chat with my trainer....I have been doing much better...very much on track (I am eating 1300 calories 5 days a week and 1800 calories 2 days a week) which I feel is working well.
With that said....I also decided to increase to 3 PT sessions a week...which is the same as I use to do with Fiona when things were going so well :) So now I do PT tuesday, thursday and friday nights. Tuesday nights we do weights, thursday nights we do cardio (boxing, circuit style stuff) and friday we do a mix of stability strength work. My PT sessions are going good....and especially the stability work I am getting more confident with.
I really need to work more on my confidence in attending classes. I am attending them altho not consistently cos i get so anxious about them but I am working on that.
I am SLOWLY making strides with the treadmill...after falling off it and falling flat on my face I have dreaded using it again....but my trainer keeps throwing me on it lol....tells me I cannot fear a machine. Last night I did manage to walk on it at a speed of 5 and 5.5 for a few minutes....didnt fall....she seems to think I will be running again on it at some point...cannot say I am so keen on that! LOL
My current weight is 99.9 kilos....I am honestly a lot more settled now....its not a race....I am not going to suddenly wake up a size 10....so we will take this slowly and patiently :)
Friday, March 21, 2014
What a week!
Soooooooooooo this has kinda been a eventful week and I cannot remember if I have posted any of this yet!
So....going back a bit.....ive been eating 1200-1300 calories. Over the last few weeks I started to get super tired. I noticed in my workouts I wasnt doing as well as normal...not getting a high strokes per min on the rower....struggling to focus with certain exercises....not doing as high weights on certain exercises. I knew it was possibly related to the lack of food but I figured my body would adjust and to just try and get thru it. Then last weekend I was sick all weekend (gastro, then flu-ish then a migraine). I must admit I was not only tired but i was pissed off.....annoyed by lack of progress...sick of the fact 7.5 years i still wasnt at goal....hate that I had another fall at the gym (when i fell on the treadmill...which I might say is STILL sore ffs!)...feeling too old for my gym blah blah blah the list goes on lol....
So anyway on monday I told my trainer I was taking a week off from the gym and so wouldnt be in for PT. She was a lil surprised but ok with that. I think now looking back on the week I am glad I did it....I was so tired it gave me time to get over my tiredness.
I also did some reading and came across the website www.eattoperform.com. Really interesting site....the premise of their nutrition and exercise....it to eat high enough that it supports your workouts so you can perform at your best. If you eat enough that you can lift more (as a example) then you are going to not all do better but build muscle which if you are maintaining or losing weight via the scale....if your building muscle you would be losing fat. They also dont see carbohydrates as devil food....instead they work on timing your carbs to assist your workouts. So about a hour before i workout i will eat about 50 grams of carbs (so a quest bar and a banana)....then you eat 50 grams after you workout as well as about 25 grams of protein. You eat the carbs before hand to give you the energy to perform and the carbs and protein after is to help with muscle recovery and to get glycogen in your system which is what aids your muscle in recovery.
Now the calorie limit they estimate for me is 2300 calories LOL. But i cannot imagine my cals will get that high. I am starting this tomorrow and will be eating 1500 calories (125 grams of carbs, 125 grams of protein and 55 grams of fat)...then each week i will increase my calories by 100 cals a day. Which will equate to a extra 15 grams of protein and 4 grams of fat lol. The aim is to get my protein up to 185 grams a day which should take 4 weeks....so that point I will be at 1900 calories....I suspect that is as high as I will prolly go as I cannot imagine losing at 2300 calories.
They also have what they call active and control days. Theoretically you eat the same amount of protein and fat on both days....but on your active days (workout days) i would eat 200 grams of carbs and on control days (rest days) only 100-125 grams of carbs. But because I like to do things my own way LOL...my intent is for control days (which will prolly be wednesday, thursday and sunday) will be to eat only 1500 cals. So as you can see my timing of carbs will be quite different....low carb early in the day....and then eating all my carbs from 3pm onwards....
Tomorrow I will take some measurements...some photos...and take note of my LBM, body fat and actual weight. And start. I have already submitted my food in MFP....its a heck of a lot of protein and thats prolly gonna be the biggest struggle...but Im determined to give this a solid try (at least for 3 months unless I have some ridiculous huge gain of weight from it)
Monday night I am meeting with my trainer to discuss things and to look at my workouts and just to get my head back in the game.
Have a good day/night all!
So....going back a bit.....ive been eating 1200-1300 calories. Over the last few weeks I started to get super tired. I noticed in my workouts I wasnt doing as well as normal...not getting a high strokes per min on the rower....struggling to focus with certain exercises....not doing as high weights on certain exercises. I knew it was possibly related to the lack of food but I figured my body would adjust and to just try and get thru it. Then last weekend I was sick all weekend (gastro, then flu-ish then a migraine). I must admit I was not only tired but i was pissed off.....annoyed by lack of progress...sick of the fact 7.5 years i still wasnt at goal....hate that I had another fall at the gym (when i fell on the treadmill...which I might say is STILL sore ffs!)...feeling too old for my gym blah blah blah the list goes on lol....
So anyway on monday I told my trainer I was taking a week off from the gym and so wouldnt be in for PT. She was a lil surprised but ok with that. I think now looking back on the week I am glad I did it....I was so tired it gave me time to get over my tiredness.
I also did some reading and came across the website www.eattoperform.com. Really interesting site....the premise of their nutrition and exercise....it to eat high enough that it supports your workouts so you can perform at your best. If you eat enough that you can lift more (as a example) then you are going to not all do better but build muscle which if you are maintaining or losing weight via the scale....if your building muscle you would be losing fat. They also dont see carbohydrates as devil food....instead they work on timing your carbs to assist your workouts. So about a hour before i workout i will eat about 50 grams of carbs (so a quest bar and a banana)....then you eat 50 grams after you workout as well as about 25 grams of protein. You eat the carbs before hand to give you the energy to perform and the carbs and protein after is to help with muscle recovery and to get glycogen in your system which is what aids your muscle in recovery.
Now the calorie limit they estimate for me is 2300 calories LOL. But i cannot imagine my cals will get that high. I am starting this tomorrow and will be eating 1500 calories (125 grams of carbs, 125 grams of protein and 55 grams of fat)...then each week i will increase my calories by 100 cals a day. Which will equate to a extra 15 grams of protein and 4 grams of fat lol. The aim is to get my protein up to 185 grams a day which should take 4 weeks....so that point I will be at 1900 calories....I suspect that is as high as I will prolly go as I cannot imagine losing at 2300 calories.
They also have what they call active and control days. Theoretically you eat the same amount of protein and fat on both days....but on your active days (workout days) i would eat 200 grams of carbs and on control days (rest days) only 100-125 grams of carbs. But because I like to do things my own way LOL...my intent is for control days (which will prolly be wednesday, thursday and sunday) will be to eat only 1500 cals. So as you can see my timing of carbs will be quite different....low carb early in the day....and then eating all my carbs from 3pm onwards....
Tomorrow I will take some measurements...some photos...and take note of my LBM, body fat and actual weight. And start. I have already submitted my food in MFP....its a heck of a lot of protein and thats prolly gonna be the biggest struggle...but Im determined to give this a solid try (at least for 3 months unless I have some ridiculous huge gain of weight from it)
Monday night I am meeting with my trainer to discuss things and to look at my workouts and just to get my head back in the game.
Have a good day/night all!
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