So it always seems like lots is going on lately!
So it looks like...possibly I will soon be doing 4 PT sessions a week lol. I have quite a number of sessions owing to me...about 12....and so i am thinking i will increase the sessions to 3 a week then out of my "surplus" use one each week...that would see me doing 4 sessions a week for about 3 months...which could be a awesome kick in the pants for me ;)
My nutrition these days is MOSTLY good...it still needs some work...but I know if I stick at it...eating clean 80% of the time...calorie cycle....the weight loss will come. The hardest thing for me has been settling into a gym routine. Mostly because when I start to exercise (like a lot of us) the scales often stall...fluctuate or even slightly gain. I know its just my body adapting and retaining fluid as part of the recovery process but its hard for the mind to grasp that when you know if you watch your nutrition and dont exercise you tend to lose around a kilo a week. But the exercise is really REALLY important for me. I already know from past experience excess skin will be a issue for me. Ive already started to notice on my thighs starting to get some excess skin/wrinkly bits...lol
So hopefully its not too far away till i can start 4 PT sessions a week...hopefully within a month or so. The reason why I have to wait is the gym is hiring a couple of new trainers...as they dont have a lot of trainers in the evenings...and dont actually have anyone i could do a couple of sessions with...so ... patience ;)
I finally have a timer app on my camera i can take photos with while using a timer...so this weekend i am going to take some decent photos...that really show my body...not ones I am holding my phone in LOL...gonna take some front view and side view ones and hopefully also some of my back and my biceps lol.
Just bought s'mores protein powder...cannot wait for that in my oats tomorrow morning ;)
The good news too is...i go to Sydney next friday! Weee will be there this time next week...so excited....should be a fun weekend away...and 4 days away from work will be awfully nice!
Friday, August 14, 2015
Tuesday, August 04, 2015
Dexa scan and sprained ankles
A lot has happened in 24 hours! LOL
Yesterday I went to the gym for PT. We were doing a pile of exercises where I was leaning on the carpet...pushups...mountain climbers...burpees etc....and from carpet friction and ripped a bit of skin off!
I then left the gym...went and bought new shoes....they are very swish! Asics 2000...dark purple with some mint on it....cost a bucketload $190 but ive had the same model previously (different colours) so know they are great to wear :) Also went and bought Karin Slaughters new book :)
I then went and had a dexa scan done. So I was getting a scan done and having a consultation with a exercise physiologist. The first sad bit of news! lol is they couldnt fit the whole of me in the scan LOL..but she explained as long as we get the full half of you we are fine...she is pretty confident in 3 months when i get it redone i will be able to be fully done. My body fat percent came in at 43%. Which is less then I expected. I then talked about goal setting .... so basically the aim is to lose 2 kilos per month...and over 3 months to build 400 grams of muscle. By doing that I should end up at 38.7% by the start of november.
My big question for her was...how much cardio vs weights i should do. So she basically told me firstly to do some focus on my core....so she recommended pilates, yoga, body balance etc. So i will start doing body balance and yoga each week. She didnt think i needed to have a big focus on actual weights at the moment. She thought to focus on body weight training is enough...but to keep in mind as I get smaller will be easier...and at that point start to moving towards free weights and machine weights.
Cardio wise she said the key is variety...a mix of steady state cardio....HIIT....different pieces of equipment.
She did say if i do weights i need to do 3 sets of 12...and reps 8-12 should be a struggle. If its a struggle before rep 8 its too heavy a weight....if its easy at rep 12 its time to increase.
She also told me to have one rest day per week...and make that a different day each week (ie not every sunday) and to have a treat meal (like a dessert) once a week....on a day that is not a rest day...again...this is on a different day each week.
So with all that said....I think doing classes is the way to go at the moment...so ive planned next weeks workouts....they will look like this:
monday:PT and zumba
tuesday:PT and body pump
wednesday: yoga and 30 minutes boxing moves and some upper body weight stuff
thursday:RPM + TTT
friday: Body pump
saturday: rest day
sunday:6km walk
Anyway so after i came home from the scan...Im like one step from my back door and i rolled my ankle! Turns out i have sprained it (altho not a bad sprain) .... ended up on some gravel so got a nice gravel rash and bruising on my arm! lol. So needless to say...no gym the next few days...will let it heal...if I feel up to it i will get a walk in on sunday. I feel like i have a plan of action now ... despite my sprained ankle LOL....looking forward to getting into it next week :) Weigh in day tomorrow...hoping for a good loss :)
Yesterday I went to the gym for PT. We were doing a pile of exercises where I was leaning on the carpet...pushups...mountain climbers...burpees etc....and from carpet friction and ripped a bit of skin off!
I then left the gym...went and bought new shoes....they are very swish! Asics 2000...dark purple with some mint on it....cost a bucketload $190 but ive had the same model previously (different colours) so know they are great to wear :) Also went and bought Karin Slaughters new book :)
I then went and had a dexa scan done. So I was getting a scan done and having a consultation with a exercise physiologist. The first sad bit of news! lol is they couldnt fit the whole of me in the scan LOL..but she explained as long as we get the full half of you we are fine...she is pretty confident in 3 months when i get it redone i will be able to be fully done. My body fat percent came in at 43%. Which is less then I expected. I then talked about goal setting .... so basically the aim is to lose 2 kilos per month...and over 3 months to build 400 grams of muscle. By doing that I should end up at 38.7% by the start of november.
My big question for her was...how much cardio vs weights i should do. So she basically told me firstly to do some focus on my core....so she recommended pilates, yoga, body balance etc. So i will start doing body balance and yoga each week. She didnt think i needed to have a big focus on actual weights at the moment. She thought to focus on body weight training is enough...but to keep in mind as I get smaller will be easier...and at that point start to moving towards free weights and machine weights.
Cardio wise she said the key is variety...a mix of steady state cardio....HIIT....different pieces of equipment.
She did say if i do weights i need to do 3 sets of 12...and reps 8-12 should be a struggle. If its a struggle before rep 8 its too heavy a weight....if its easy at rep 12 its time to increase.
She also told me to have one rest day per week...and make that a different day each week (ie not every sunday) and to have a treat meal (like a dessert) once a week....on a day that is not a rest day...again...this is on a different day each week.
So with all that said....I think doing classes is the way to go at the moment...so ive planned next weeks workouts....they will look like this:
monday:PT and zumba
tuesday:PT and body pump
wednesday: yoga and 30 minutes boxing moves and some upper body weight stuff
thursday:RPM + TTT
friday: Body pump
saturday: rest day
sunday:6km walk
Anyway so after i came home from the scan...Im like one step from my back door and i rolled my ankle! Turns out i have sprained it (altho not a bad sprain) .... ended up on some gravel so got a nice gravel rash and bruising on my arm! lol. So needless to say...no gym the next few days...will let it heal...if I feel up to it i will get a walk in on sunday. I feel like i have a plan of action now ... despite my sprained ankle LOL....looking forward to getting into it next week :) Weigh in day tomorrow...hoping for a good loss :)
Wednesday, July 29, 2015
Where I am at :)
So I am in a much better frame of mind :) I decided to stick to 1800 calories. Yesterday morning tania messaged me to catch up for dinner...and THEN i found out work was putting on a free lunch (soft tacos or hamburger and fries) I opted for a sandwich since I was going out. When I went for dinner....I did look at getting a chicken dish but they were pretty much all with a cream sauce...I ended up getting a hamburger...which was HUGE.. so definite dose of iron got into my system (which never hurts me since my iron stores are so ridiculously low)...it also came with hot chips....must admit I ate 4 of those chips...but the rest i left...but considering how my mindset has been the last few weeks I was impressed with that.
I had really got into a "this is too much effort" kinda mind set. But catching up with Tania for dinner really helped. I talked about how I suck at group things and how the military miss wasnt really suitable for my personality...and I just felt better talking to someone who got what I was saying.
Ive always been very "im not interested in competing...the only competition is with myself). We discussed our sydney trip in 3 weeks time...I think spending 4 days together will be good we will rub off on each other and motivate each other more...we are definitely planning for the odd treat (like Lindt Cafe) but both definitely wanna stay on track and we are planning.
Tomorrow I am going in for a food coaching session. I need to get back completely on track with a plan.....Im just one of those people who need a plan! LOL...hopefully between now and early next week...I will work this all out for my nutrition and exercise.
So when I got on the scales this morning...they said 118.6 kilos....by the time I go to Sydney on August 21 I want that to be under 117...so no massive losses needed but about 600 grams per week would work nice. :)
I had really got into a "this is too much effort" kinda mind set. But catching up with Tania for dinner really helped. I talked about how I suck at group things and how the military miss wasnt really suitable for my personality...and I just felt better talking to someone who got what I was saying.
Ive always been very "im not interested in competing...the only competition is with myself). We discussed our sydney trip in 3 weeks time...I think spending 4 days together will be good we will rub off on each other and motivate each other more...we are definitely planning for the odd treat (like Lindt Cafe) but both definitely wanna stay on track and we are planning.
Tomorrow I am going in for a food coaching session. I need to get back completely on track with a plan.....Im just one of those people who need a plan! LOL...hopefully between now and early next week...I will work this all out for my nutrition and exercise.
So when I got on the scales this morning...they said 118.6 kilos....by the time I go to Sydney on August 21 I want that to be under 117...so no massive losses needed but about 600 grams per week would work nice. :)
Monday, July 27, 2015
This week...
So at about 4.45am this morning I woke with the sorest stomach. I was back to feeling how I felt constantly late last year. I knew the sore stomach was those gall stones....and I had a horrible taste in my mouth was from reflux :( So anyway...not able to sleep cos i couldnt get comfy with the pain...led to me being grumpy today! lol
Anyway, it got me really thinking about my relationship with food. As I have said before you dont get to 173 kilos with a healthy relationship with food...its a unhealthy one that does that. And so right now thats my main focus. I jumped on the scales this morning and they were 118.8 kilos...so up 900 grams from weigh in day...but honestly I am not even going to think about weight loss at the moment. My only focus is to stop the cycle I seem to have got on. I will weigh in this week and no doubt have a gain...but thats not my concern...my concern is breaking the cycle....getting back to a happy place with the weight loss journey. So while I debated doing calorie cycling this week...because I was worried about gaining...Im not going too cos I think eating a constant 1800 calories this week will get me back on a equilibrium (is that how you spell that word?)
So like I said yesterday....just gonna focus on being under the calories (so 1800) im not even gonna focus on carbs vs protein....or sodium....just eating within my calories.....once I accomplish that....I can start to cut back on things again. And well if i manage to lose on 1800? Well good for me LOL....but im not going to focus on it.
I should have done PT today but my stomach still didnt feel great...and I felt "heavy"....I do have to go in for weigh in on thursday....but im going to have a week off from the gym. Focus solely on getting enough sleep...and getting into a happier place...then monday next week I will be back at the gym for exercise. People may think this is the wrong way to do things...but for me...its honestly the right way...I take too much of other peoples thoughts on...something I really need to stop doing. I sat there last night just reading forums, checking out weight loss calculators etc and it just made me worse! So just focus on foods I enjoy (and I have my home made crustless quiche cooking in the oven as we speak) and sticking to my calories...surely thats not too hard for the week!
Anyway, it got me really thinking about my relationship with food. As I have said before you dont get to 173 kilos with a healthy relationship with food...its a unhealthy one that does that. And so right now thats my main focus. I jumped on the scales this morning and they were 118.8 kilos...so up 900 grams from weigh in day...but honestly I am not even going to think about weight loss at the moment. My only focus is to stop the cycle I seem to have got on. I will weigh in this week and no doubt have a gain...but thats not my concern...my concern is breaking the cycle....getting back to a happy place with the weight loss journey. So while I debated doing calorie cycling this week...because I was worried about gaining...Im not going too cos I think eating a constant 1800 calories this week will get me back on a equilibrium (is that how you spell that word?)
So like I said yesterday....just gonna focus on being under the calories (so 1800) im not even gonna focus on carbs vs protein....or sodium....just eating within my calories.....once I accomplish that....I can start to cut back on things again. And well if i manage to lose on 1800? Well good for me LOL....but im not going to focus on it.
I should have done PT today but my stomach still didnt feel great...and I felt "heavy"....I do have to go in for weigh in on thursday....but im going to have a week off from the gym. Focus solely on getting enough sleep...and getting into a happier place...then monday next week I will be back at the gym for exercise. People may think this is the wrong way to do things...but for me...its honestly the right way...I take too much of other peoples thoughts on...something I really need to stop doing. I sat there last night just reading forums, checking out weight loss calculators etc and it just made me worse! So just focus on foods I enjoy (and I have my home made crustless quiche cooking in the oven as we speak) and sticking to my calories...surely thats not too hard for the week!
Sunday, July 26, 2015
Taking a deep breathe....
UGH! One of the ways where you can tell I am struggling is when my posts become regular lol...as I am trying to figure things out...and when i start to get off track all i freaking do is google and look at fat loss calculators etc etc.
So I guess the thing that is so blatently clear to me now lol is that challenges really dont work for me. Im not sure if its having to follow set meal plan, or if its fear of failure or what but i always kinda suck at them! lol
I was initially thinking go back to eating 1800 calories for a few weeks...cos to be honest i kinda forgot where my calories had been in the weeks leading up to the military miss...somewhere in the 1400 to 1600 range i think. I mentioned doing this to my food coach and she pointed out I may gain weight (which I prolly already have lol) but anyway...so i dug out the old calorie cycling i was following in april 2010...which i was around this weight....so its:
saturday : 2000
sunday : 1400
monday : 1700
tuesday : 1400
wednesday : 1300
thursday : 1500
friday :1200
For this coming week all i am going to focus on is staying under the calories for each day. I am going to eat foods i enjoy and just focus on sustainability. A couple of rules I followed on previous weight loss attempts i will still follow too...watching my sodium (i wish i didnt have too but for me its really important) and also no grains at dinner time. Im not even gonna stress about going to the gym much...i will go in tomorrow for PT and then thursday morning to weigh in. I think part of this issue has been tiredness. I really noticed last week on tuesday...the day before i had done a hour PT and a 45 minute body balance class....and was just physically exhausted. I do now for me exercise is super important...but honestly i think 1200 calories at my weight isnt what i need.
Usually whenever I post something like this i get a lot of "don't give up messages" im not giving up at all. Am i a bit frustrated? sure. I feel like ive tried every calorie level imaginable...and yes i have got losses....and any loss is a good loss...but for the amount of weight i have to eat i should be losing more. And then of course ive lost the plot over the last 10 days or so and some of those kilos are gained back. My own doing.
Realistically at the moment....a week or so of just sticking to calories...and then i will start to focus on my macros...especially my protein levels. I feel before my carbs were too high and protein too low....possibly eating at 1400-1500 cals with the right balance of macros....and the weight loss might start happening. I think in a few weeks time then I can start to think more about exercise. I do think when it comes to exercise i need something more structured...like a progressive program...and ideally in my mind a weight program followed by 30 minutes of cardio per day would work good....problem is whenever i look at programs....it usually has some exercises with equipment I dont have access too...the other option is too throw myself into Group fitness classes...my problem with that is that most cardio ones i wont do....combat i wont do cos i fall....attack i am not fit enough for...and boxing isnt on at suitable times. Which would leave RPM (i can do rpm only so many times...its a lil repitive), and maybe body jam (which i have done about twice in my lifetime! lol) i dont do zumba cos its hard on my knees with the sharp changes of direction. Which is why i feel a individual program would work better...
Altho...that said...i am starting a 3rd PT session per week soon...so monday, tuesday, and fridays will be PT and i could do 30 minutes of cardio after. Once i am back with weekends off i could do pump and balance on saturdays. Which just leaves wednesday and thursdays free to do whatever.
Anyway i will think about that more next week! LOL
So I guess the thing that is so blatently clear to me now lol is that challenges really dont work for me. Im not sure if its having to follow set meal plan, or if its fear of failure or what but i always kinda suck at them! lol
I was initially thinking go back to eating 1800 calories for a few weeks...cos to be honest i kinda forgot where my calories had been in the weeks leading up to the military miss...somewhere in the 1400 to 1600 range i think. I mentioned doing this to my food coach and she pointed out I may gain weight (which I prolly already have lol) but anyway...so i dug out the old calorie cycling i was following in april 2010...which i was around this weight....so its:
saturday : 2000
sunday : 1400
monday : 1700
tuesday : 1400
wednesday : 1300
thursday : 1500
friday :1200
For this coming week all i am going to focus on is staying under the calories for each day. I am going to eat foods i enjoy and just focus on sustainability. A couple of rules I followed on previous weight loss attempts i will still follow too...watching my sodium (i wish i didnt have too but for me its really important) and also no grains at dinner time. Im not even gonna stress about going to the gym much...i will go in tomorrow for PT and then thursday morning to weigh in. I think part of this issue has been tiredness. I really noticed last week on tuesday...the day before i had done a hour PT and a 45 minute body balance class....and was just physically exhausted. I do now for me exercise is super important...but honestly i think 1200 calories at my weight isnt what i need.
Usually whenever I post something like this i get a lot of "don't give up messages" im not giving up at all. Am i a bit frustrated? sure. I feel like ive tried every calorie level imaginable...and yes i have got losses....and any loss is a good loss...but for the amount of weight i have to eat i should be losing more. And then of course ive lost the plot over the last 10 days or so and some of those kilos are gained back. My own doing.
Realistically at the moment....a week or so of just sticking to calories...and then i will start to focus on my macros...especially my protein levels. I feel before my carbs were too high and protein too low....possibly eating at 1400-1500 cals with the right balance of macros....and the weight loss might start happening. I think in a few weeks time then I can start to think more about exercise. I do think when it comes to exercise i need something more structured...like a progressive program...and ideally in my mind a weight program followed by 30 minutes of cardio per day would work good....problem is whenever i look at programs....it usually has some exercises with equipment I dont have access too...the other option is too throw myself into Group fitness classes...my problem with that is that most cardio ones i wont do....combat i wont do cos i fall....attack i am not fit enough for...and boxing isnt on at suitable times. Which would leave RPM (i can do rpm only so many times...its a lil repitive), and maybe body jam (which i have done about twice in my lifetime! lol) i dont do zumba cos its hard on my knees with the sharp changes of direction. Which is why i feel a individual program would work better...
Altho...that said...i am starting a 3rd PT session per week soon...so monday, tuesday, and fridays will be PT and i could do 30 minutes of cardio after. Once i am back with weekends off i could do pump and balance on saturdays. Which just leaves wednesday and thursdays free to do whatever.
Anyway i will think about that more next week! LOL
Saturday, July 25, 2015
Better day.
I am feeling better today...I started to realise I was falling into a old trap of mine.
Through out my whole life i have had a habit of running when things get hard...the whole thought process of "better to pull out then fail". Maybe I am not the right personality for challenges? I am sure some people thrive on them...but not me.
But yanno this isnt about a 6 week challenge for me....ive got a full 12-18 months before I will be at goal. So im gonna utilise the military miss the way it works best for me...no need to be the best performer...I will continue to try their meals (cos i am definitely finding some yummy things to eat!)...exercise as I can (and I really think i need to apply myself more to classes)...do the boot camp sessions i can make it....and if i am the slowest or worse or whatever so be it....its not about how I perform in that 45 minute session...its about getting to goal and living a healthier life and not killing myself with bad food and little activity.
Im also thinking that maybe getting a you tube channel up and running would be helpful. I could talk about my shit into it...I could use it as ways to track my progress...and maybe others would get motivated by it as well. We will see!
I do know I do need new workout shoes...mine have a whole in them....doesnt even feel like i got them that long ago! (at $200 a pop) but might have to suck it up this week and go buy another pair.
Not much else going on enjoy all :)
Through out my whole life i have had a habit of running when things get hard...the whole thought process of "better to pull out then fail". Maybe I am not the right personality for challenges? I am sure some people thrive on them...but not me.
But yanno this isnt about a 6 week challenge for me....ive got a full 12-18 months before I will be at goal. So im gonna utilise the military miss the way it works best for me...no need to be the best performer...I will continue to try their meals (cos i am definitely finding some yummy things to eat!)...exercise as I can (and I really think i need to apply myself more to classes)...do the boot camp sessions i can make it....and if i am the slowest or worse or whatever so be it....its not about how I perform in that 45 minute session...its about getting to goal and living a healthier life and not killing myself with bad food and little activity.
Im also thinking that maybe getting a you tube channel up and running would be helpful. I could talk about my shit into it...I could use it as ways to track my progress...and maybe others would get motivated by it as well. We will see!
I do know I do need new workout shoes...mine have a whole in them....doesnt even feel like i got them that long ago! (at $200 a pop) but might have to suck it up this week and go buy another pair.
Not much else going on enjoy all :)
Friday, July 24, 2015
Days recap....
So today hasnt been the best food day. Not the worst...just had some pieces of fruit toast I shouldnt have had. I feel like this week I have got into a bit of a cycle like the old days....so first things first I need to stop this cycle.
So tomorrow I am eating 1470 calories...baseing it off the military miss eating plan. Just changing it a lil. Ive plugged in tomorrows food...and it comes out at 1390 calories...with a whopping 181 grams of protein and the sodium is under 2000. One thing I have noticed with this meal plan is some meals are quite high in sodium. So while i didnt initially track my calories in MFP i think its important i do that....and if a meal is too high in sodium then swap it out. That said i am finding some good snacks and meals....i made some vegie chilli balls which were made with brocolli and cauliflower which i really liked. And a coconut chicken curry dish was yummo. So those two are things I am definitely keeping in my eating. For 3 of the vegie balls it works out to 211 calories...27 grams of carbs and 7 grams of protein..but its a good way for me to get some extra vegies in.
I need to focus on my exercise a bit more this week...not as in do more...but not beat myself up so much about the exercise. I am not a athlete...I will never be a athlete...I sucked at athletic type things as a kid lil own then reaching 173 kilos...which i know...has impacted my mobility. Yes its good that I do what I do....but in my opinion i am still limited....from fear of falling...too...things like hamstrings being too tight....to simply not being able to do things! lol Its one of the reasons i love PT...i work at my level...and i am doing a exercise that no one else is doing...so i just do my best and its all good...but being in a group setting and ur the slowest or whatever i think it is hard not to beat urself up over that,,,,which i am going to work on.
Im also really sore on the back of my leg at the moment....behind the knee...not even sure why! Its been sore for about 3 days....hopefully it will settle down over the next few days.
Not much else going on....enjoy all!
So tomorrow I am eating 1470 calories...baseing it off the military miss eating plan. Just changing it a lil. Ive plugged in tomorrows food...and it comes out at 1390 calories...with a whopping 181 grams of protein and the sodium is under 2000. One thing I have noticed with this meal plan is some meals are quite high in sodium. So while i didnt initially track my calories in MFP i think its important i do that....and if a meal is too high in sodium then swap it out. That said i am finding some good snacks and meals....i made some vegie chilli balls which were made with brocolli and cauliflower which i really liked. And a coconut chicken curry dish was yummo. So those two are things I am definitely keeping in my eating. For 3 of the vegie balls it works out to 211 calories...27 grams of carbs and 7 grams of protein..but its a good way for me to get some extra vegies in.
I need to focus on my exercise a bit more this week...not as in do more...but not beat myself up so much about the exercise. I am not a athlete...I will never be a athlete...I sucked at athletic type things as a kid lil own then reaching 173 kilos...which i know...has impacted my mobility. Yes its good that I do what I do....but in my opinion i am still limited....from fear of falling...too...things like hamstrings being too tight....to simply not being able to do things! lol Its one of the reasons i love PT...i work at my level...and i am doing a exercise that no one else is doing...so i just do my best and its all good...but being in a group setting and ur the slowest or whatever i think it is hard not to beat urself up over that,,,,which i am going to work on.
Im also really sore on the back of my leg at the moment....behind the knee...not even sure why! Its been sore for about 3 days....hopefully it will settle down over the next few days.
Not much else going on....enjoy all!
Thursday, July 23, 2015
Military Miss Update
So thought it was time for a Military Miss update...but before that...weigh in :( I gained 1.7 kilos...not as bad as I expected in all honesty...but it is what it is. So at the start of Military Miss I was 119.6 kilos.
As of this morning I am down to 117.9 kilos. This week the weight has steadily been moving down.
So how has it going? Its been interesting ;)
The food side of things has been really good. Im definitely eating more vegetables, and I am discovering some new foods and recipes, which in all honesty is probably going to be the biggest takeaway from all of this for me! The calories are 1200 and the macro break up seems to be 35% for carbs and protein and 30% for fat...Im glad I have figured that out...cos even if my calories go up a lil (and they might) I want to keep those macros cos it seems to be working.
Exercise wise I think what I have learnt this week is I really need to balance this out. Monday I did a hour of PT then later that day I went in and did body balance....and then tuesday I was just exhausted! When I lost the weight before as most readers know I was a bit of a exercise junkie....and I still have that mindset. I always have that sense of "i am not doing enough" but I also need to rest...and also need to spending time preparing food....and also time to give my brain a breather...have that mental rest.
This week I did....1 hour of PT, 45 minutes body balance, 45 minutes bootcamp, 30 minutes my own workout and 20 minutes of military miss workout...not a bad effort over 4 days. Tomorrow night I am planning to do body pump.
I think the most obvious thing to me....is how I feel about myself when it comes to exercise.Ive never been a athletic person and never will be. Lets be honest, I exercise for weight loss....not for the enjoyment of it lol. So we did a beep test at bootcamp....let me say I didnt even get to level 2 LOL. And while I realise its just a starting point....i cannot imagine it improving in 6 weeks....Im certainly not a runner ;) We also are suppose to set a fitness goal...argh....I got no idea....Ive had plenty of exercise goals over the years....hell one goal when i trained with fiona was to do pushups on my toes lowering myself low....well.....7 years later i cannot do them LOL Whilst over the years i saw improvement in my cardio fitness....Ive never really seen improvement on specific exercises.
The honest truth tho...Im not that person who wants to be able to run a certaindistance or in a certain amount of time....or go do bikini competitions or anything....its a means for weight loss...so no stressing....my main concern is....as long as I stick to my eating :)
As of this morning I am down to 117.9 kilos. This week the weight has steadily been moving down.
So how has it going? Its been interesting ;)
The food side of things has been really good. Im definitely eating more vegetables, and I am discovering some new foods and recipes, which in all honesty is probably going to be the biggest takeaway from all of this for me! The calories are 1200 and the macro break up seems to be 35% for carbs and protein and 30% for fat...Im glad I have figured that out...cos even if my calories go up a lil (and they might) I want to keep those macros cos it seems to be working.
Exercise wise I think what I have learnt this week is I really need to balance this out. Monday I did a hour of PT then later that day I went in and did body balance....and then tuesday I was just exhausted! When I lost the weight before as most readers know I was a bit of a exercise junkie....and I still have that mindset. I always have that sense of "i am not doing enough" but I also need to rest...and also need to spending time preparing food....and also time to give my brain a breather...have that mental rest.
This week I did....1 hour of PT, 45 minutes body balance, 45 minutes bootcamp, 30 minutes my own workout and 20 minutes of military miss workout...not a bad effort over 4 days. Tomorrow night I am planning to do body pump.
I think the most obvious thing to me....is how I feel about myself when it comes to exercise.Ive never been a athletic person and never will be. Lets be honest, I exercise for weight loss....not for the enjoyment of it lol. So we did a beep test at bootcamp....let me say I didnt even get to level 2 LOL. And while I realise its just a starting point....i cannot imagine it improving in 6 weeks....Im certainly not a runner ;) We also are suppose to set a fitness goal...argh....I got no idea....Ive had plenty of exercise goals over the years....hell one goal when i trained with fiona was to do pushups on my toes lowering myself low....well.....7 years later i cannot do them LOL Whilst over the years i saw improvement in my cardio fitness....Ive never really seen improvement on specific exercises.
The honest truth tho...Im not that person who wants to be able to run a certaindistance or in a certain amount of time....or go do bikini competitions or anything....its a means for weight loss...so no stressing....my main concern is....as long as I stick to my eating :)
Saturday, July 18, 2015
Getting ready for Military Miss
well! LOL. Its....ta-da! the weekend :)
So....where is things....well...okay...time to admit something...that only really occurred to me today lol. So today I came home..and noticed nearly a full bag of white chocolate bits in my cupboard. Have you ever done that thing...where u find something bad...so you like eat it all....so it doesnt mess with your diet? (insane logic there!) yeh well i did that UGH
But so okay THAT happened...then I got thinking ..... ive been doing calorie cycling the last few weeks...and yanno my body does respond pretty good to that...but it can get confusing. And by that its hard to track macros....not that I really have....but...i have to keep a note on my phone on my pc....make sure they both match....then each night....check what the next days calories are. MFP is doing a upgrade soon (it available in the US but not here yet tho) where you can set different calories for each day of the week....so as good as cal cycling is...its messy in that sense. Ive had too many days over the last few weeks...where ive thought....oh ill eat extra tonight...and less tomorrow...always playing catch up.
Anyway Monday is day 1 of Military Miss (salutes!) This has a set menu plan..which I am planning to follow...I will pop the calories in MFP....more so if i have some real good losses i have a record of what i ate :) It also I believe has a exercise plan...I will see exactly monday morning. Anyway tomorrow I am planning to clean out my kitchen cupboards, buy all the food for week 1...prep what food I can :) Tomorrow I am planning to eat 1400 calories.
Two other things...firstly I was talking to a friend today...we were discussing how obsessive i get about my weight loss lol and how down I can get when the scales dont to what I want. Anyway so we had this conversation and I committed...to only weekly weigh ins over the time of the Military Miss program....she was like "you know you are hopeless at lying so I will know if you dont stick with this" ahahahahah...so I will weigh in monday morning....then each wednesday morning, for at least the time of the military miss...focus on just feeling better instead of focusing on how much I have lost on the scales.
The other thing....is....now normally i am not a competitive person. My focus is normally on....just competing with myself....im not in a 6 week competition but a lifestyle change afterall. So anyway....basically...by competing....and putting 120% into this 6 week challenge I can only benefit from it right? So thats the challenge....100% dedication to it all...too attending the boot camp sessions (altho due to time i can only make 1 per week)...my 2 PT sessions per week...I am going to do every friggin exercise session they set out....and not wimp out cos i dont wanna go in the weights area lol...follow the meal plan as best i can (lets face it somethings i wont like...but ill attempt everything!)....and ill document as much as i can on instagram (i love that app!) .... ill take some pics monday morning as well. The other good thing about this challenge is your earn points for doing stuff...like workouts...classes....etc hopefully it will help me get into some good routines :)
So....where is things....well...okay...time to admit something...that only really occurred to me today lol. So today I came home..and noticed nearly a full bag of white chocolate bits in my cupboard. Have you ever done that thing...where u find something bad...so you like eat it all....so it doesnt mess with your diet? (insane logic there!) yeh well i did that UGH
But so okay THAT happened...then I got thinking ..... ive been doing calorie cycling the last few weeks...and yanno my body does respond pretty good to that...but it can get confusing. And by that its hard to track macros....not that I really have....but...i have to keep a note on my phone on my pc....make sure they both match....then each night....check what the next days calories are. MFP is doing a upgrade soon (it available in the US but not here yet tho) where you can set different calories for each day of the week....so as good as cal cycling is...its messy in that sense. Ive had too many days over the last few weeks...where ive thought....oh ill eat extra tonight...and less tomorrow...always playing catch up.
Anyway Monday is day 1 of Military Miss (salutes!) This has a set menu plan..which I am planning to follow...I will pop the calories in MFP....more so if i have some real good losses i have a record of what i ate :) It also I believe has a exercise plan...I will see exactly monday morning. Anyway tomorrow I am planning to clean out my kitchen cupboards, buy all the food for week 1...prep what food I can :) Tomorrow I am planning to eat 1400 calories.
Two other things...firstly I was talking to a friend today...we were discussing how obsessive i get about my weight loss lol and how down I can get when the scales dont to what I want. Anyway so we had this conversation and I committed...to only weekly weigh ins over the time of the Military Miss program....she was like "you know you are hopeless at lying so I will know if you dont stick with this" ahahahahah...so I will weigh in monday morning....then each wednesday morning, for at least the time of the military miss...focus on just feeling better instead of focusing on how much I have lost on the scales.
The other thing....is....now normally i am not a competitive person. My focus is normally on....just competing with myself....im not in a 6 week competition but a lifestyle change afterall. So anyway....basically...by competing....and putting 120% into this 6 week challenge I can only benefit from it right? So thats the challenge....100% dedication to it all...too attending the boot camp sessions (altho due to time i can only make 1 per week)...my 2 PT sessions per week...I am going to do every friggin exercise session they set out....and not wimp out cos i dont wanna go in the weights area lol...follow the meal plan as best i can (lets face it somethings i wont like...but ill attempt everything!)....and ill document as much as i can on instagram (i love that app!) .... ill take some pics monday morning as well. The other good thing about this challenge is your earn points for doing stuff...like workouts...classes....etc hopefully it will help me get into some good routines :)
Thursday, July 16, 2015
Self Belief
Wow second post for the day :) But this is kinda a real important post...and I was lying down thinking about this and knew I just needed to get what I was thinking written down.
I will start by saying...this post is in no way attacking people...yep I will prolly mention some things that were not pleasant...and somethings that should never have occurred...but I take the thought process that sometimes people make unwise decisions...and that is their decisions to make....and after those decisions are made....they live their life with whatever the outcomes were. Im not trying to make anyone look bad...simply...understand myself a lil better....to make my life and future a lil better.
Ive talked about my childhood in my past. Until my dad got sick it was a mostly idylic childhood (apart from my youngest sister passing away of course) We were never rich....but we never wanted for anything...I was a kid in the 70's and so like most kids in the 70's I led a mostly innocent life.
But...it wasnt perfect. I recall many a time being accused of lying. Now dont get me wrong...I was a kid...of course I lied at times.... "Karyn did you cut these curtains cos you thought they were too long?" who me? no never! (Of course I did....but I was VERY young at the time)
I recall one specific instance I was 10 or 11....anyone who knows me....knows I have ridiculously thick hair. Well I constantly get new tufts of hair growing along my fringe line (and in fact I remember my sister commenting one of my nephews gets it or did get it when he was younger too...so obviously a family trait) anywayyyyyyyyyyyyy I remember being accused of cutting my hair. Knowing darn well I didnt and knowing full well if you just looked at it...you could tell it wasnt cut. And I recall being told I was lying and a liar. I carried that with me for a long time. I know if anything happens....pretty much anywhere....like something is missing or damaged or whatever....even tho no one may be considering its me who did it....my thought will just be to prove to that person it wasnt me....cos its just ingrained in me that people think I am lying. (Even tho I know if I asked people truthfully people who know me well I know would say i couldnt be more honest if i tried)
When we were babies we werent born with this belief that people think we are lying....and sure...some kids lie...and i KNOW i lied at times especially when young...but there is a difference with "you are lying" and "you are a liar" - its someones words I have taken on, and as I said above I dont think it was said from a place of ill...more a case of maybe not knowing better.
I was reading a article today (which is really what got me to thinking about this) about the perfect age to leave home as a teen/young adult to be most successful. It straight away made me think about when I left home. I moved out when I was 17. I really ummmed and ahhhed whether I should post this cos i have NEVER discussed this with anyone....not with anyone who knew about it afterwards or have I confided it in anybody....but yanno....like I said above and I want to be paramount clear about this...this is not about blame....this is about me going "yep that happened....they shouldnt have done it....but they did and they have to live with that for the rest of their lives....its not for me to carry around"...so with that said....there was a arguement....I do not recall what the arguement was about...(but I am sure it involved me being a smart mouth) and I was hit numerous times...across my butt and back of my legs. Now when I say hit...i dont mean a tap...I mean the i have black bruising and it hurts to sit down type of hit. I moved out of home within a week of that happening. And that is what I was reflecting on today...i left home without completing my schooling (always a regret altho I was never a great student)...I left home with no savings....but I had peace....it wasnt ideal....but it was a caustic environment. Now that incident was the final straw (and the only physical thing that happened) but in that family environment....not from all but certain some members of that household...my weight was always a constant topic. Now dont get me wrong....I was maybe a size 16 when I moved out...I was not obese....sure I carried some extra kilos...but I was hardly 173 kilos :) (in fact it wasnt till over 4 years later i hit 99 kilos...so my guess is i was 85-90 kilos) I was taken to doctors, i was put on ridiculous diets, I was questioned over everything I ate...till it did get to the point where I didnt eat in front of others...and i snuck food into my bedroom. For me I was the person in that household that you make the joke off. Needless to say for me that "blended family" never worked.
I often joke i am the "blacksheep" in that family. I carry more weight then anyone else, I am not married or with a partner, I am gay....and yanno maybe I am...for many years I have taken on that self belief. That I am less then others....that I deserve less then others. When mum passed away...I put up a wall and didnt let anyone see that I struggled with it...its a very hard thing to deal not just with grief....but when a parent passes away where there was some resentment. And thats a bad thing to say I know...but I did resent where her loyalties lay at times...and times she chose not to support my life or decisions....but like I said above thats not to blame,,,,thats simply the way it is. We all make decisions and we all have to live with them. She made some decisions I didnt agree with...I of course love her and miss her....but it doesnt change those decisions. But many years ago i came to peace about them...and knew while I disagreed with some of them...I cannot take them on...I cannot carry grudges...or change those things...and so I havent. But when she did pass away it was a struggle for a long time. It was only earlier this year....that the rawness of that left and I knew I was ready for a new chapter of my life. I had taken my eye of my health and weight loss for a few years and new it was time to refocus on that. I am lucky at the same time the gym fell into place...I feel I found inspiration on different you tube channels....and what I have realised of late....is that despite it all...despite the things I didnt agree with or didnt like that happened in my life they only make me part of who I am if I allow them too. If I allow to let peoples unfounded beliefs of me...become my beliefs of me then yes....what they thought will come true.
But bottom line is I know I am a good person...with good intentions...yep I may make mistakes at times....some people wont like me...hell some may hate me...but others opinions wont matter...I know I am as unique as you are or your next door neighbour. We all have our unique traits that make us individuals (except for I dont know maybe hardened criminals lol) I am lucky I know what a lot of my good traits are...and I also know what some of my bad ones are....but yanno the good outweigh the bad....I know I am stubborn, opinionated (to a degree), am like a dog with a bone....and all those are things can be seen as negative traits....but when it comes to my health and weight loss I see them as traits that a lot of people would like to have. Yep I am stubborn....I have prolly stuck at this weight loss at a lot of times when others would have given up, I am opinionated....I am educated on nutrition and fitness (that said anyone who I trust and respect gives me advice I am going to listen and take it on board) I am not fooled easily...and yep I do have low tolerance for stupidity when it comes to eating well...I am sure many people have seen that from me....I am lucky in that I know have a fab trainer and food coach who i trust and respect both :) In the past I have had other trainers and food coaches (fiona!, eve, sarah, candace) who I trusted and respected also....but I have also had trainers and food coaches who didnt know what they were doing to the level I guess I expected....if I am risking a injury or simply being told "eat 1200 calories" with no thought to my exercise level, age or current weight...then yeh...Im highly unlikely to stick to what this "professional says" so yep I will dig my feet in and be opinionated ;) And yup...like a dog with a bone....personally I love reading about nutrition and fitness, especially nutrition....if I have a question....or a concern....I will ask questions...I will dig around...until I get the answer that makes sense to me...and maybe some see that as a negative...but in my mind its a complete positive!
So yes....not everyone will like you or agree with you (and some maybe family members....blood related or not) but we choose whether we allow ourselves to let their beliefs become our self beliefs. Its hard not too...but for me....its come down to being strong minded and realistic...I cannot control others actions...only the way I act.
I will start by saying...this post is in no way attacking people...yep I will prolly mention some things that were not pleasant...and somethings that should never have occurred...but I take the thought process that sometimes people make unwise decisions...and that is their decisions to make....and after those decisions are made....they live their life with whatever the outcomes were. Im not trying to make anyone look bad...simply...understand myself a lil better....to make my life and future a lil better.
Ive talked about my childhood in my past. Until my dad got sick it was a mostly idylic childhood (apart from my youngest sister passing away of course) We were never rich....but we never wanted for anything...I was a kid in the 70's and so like most kids in the 70's I led a mostly innocent life.
But...it wasnt perfect. I recall many a time being accused of lying. Now dont get me wrong...I was a kid...of course I lied at times.... "Karyn did you cut these curtains cos you thought they were too long?" who me? no never! (Of course I did....but I was VERY young at the time)
I recall one specific instance I was 10 or 11....anyone who knows me....knows I have ridiculously thick hair. Well I constantly get new tufts of hair growing along my fringe line (and in fact I remember my sister commenting one of my nephews gets it or did get it when he was younger too...so obviously a family trait) anywayyyyyyyyyyyyy I remember being accused of cutting my hair. Knowing darn well I didnt and knowing full well if you just looked at it...you could tell it wasnt cut. And I recall being told I was lying and a liar. I carried that with me for a long time. I know if anything happens....pretty much anywhere....like something is missing or damaged or whatever....even tho no one may be considering its me who did it....my thought will just be to prove to that person it wasnt me....cos its just ingrained in me that people think I am lying. (Even tho I know if I asked people truthfully people who know me well I know would say i couldnt be more honest if i tried)
When we were babies we werent born with this belief that people think we are lying....and sure...some kids lie...and i KNOW i lied at times especially when young...but there is a difference with "you are lying" and "you are a liar" - its someones words I have taken on, and as I said above I dont think it was said from a place of ill...more a case of maybe not knowing better.
I was reading a article today (which is really what got me to thinking about this) about the perfect age to leave home as a teen/young adult to be most successful. It straight away made me think about when I left home. I moved out when I was 17. I really ummmed and ahhhed whether I should post this cos i have NEVER discussed this with anyone....not with anyone who knew about it afterwards or have I confided it in anybody....but yanno....like I said above and I want to be paramount clear about this...this is not about blame....this is about me going "yep that happened....they shouldnt have done it....but they did and they have to live with that for the rest of their lives....its not for me to carry around"...so with that said....there was a arguement....I do not recall what the arguement was about...(but I am sure it involved me being a smart mouth) and I was hit numerous times...across my butt and back of my legs. Now when I say hit...i dont mean a tap...I mean the i have black bruising and it hurts to sit down type of hit. I moved out of home within a week of that happening. And that is what I was reflecting on today...i left home without completing my schooling (always a regret altho I was never a great student)...I left home with no savings....but I had peace....it wasnt ideal....but it was a caustic environment. Now that incident was the final straw (and the only physical thing that happened) but in that family environment....not from all but certain some members of that household...my weight was always a constant topic. Now dont get me wrong....I was maybe a size 16 when I moved out...I was not obese....sure I carried some extra kilos...but I was hardly 173 kilos :) (in fact it wasnt till over 4 years later i hit 99 kilos...so my guess is i was 85-90 kilos) I was taken to doctors, i was put on ridiculous diets, I was questioned over everything I ate...till it did get to the point where I didnt eat in front of others...and i snuck food into my bedroom. For me I was the person in that household that you make the joke off. Needless to say for me that "blended family" never worked.
I often joke i am the "blacksheep" in that family. I carry more weight then anyone else, I am not married or with a partner, I am gay....and yanno maybe I am...for many years I have taken on that self belief. That I am less then others....that I deserve less then others. When mum passed away...I put up a wall and didnt let anyone see that I struggled with it...its a very hard thing to deal not just with grief....but when a parent passes away where there was some resentment. And thats a bad thing to say I know...but I did resent where her loyalties lay at times...and times she chose not to support my life or decisions....but like I said above thats not to blame,,,,thats simply the way it is. We all make decisions and we all have to live with them. She made some decisions I didnt agree with...I of course love her and miss her....but it doesnt change those decisions. But many years ago i came to peace about them...and knew while I disagreed with some of them...I cannot take them on...I cannot carry grudges...or change those things...and so I havent. But when she did pass away it was a struggle for a long time. It was only earlier this year....that the rawness of that left and I knew I was ready for a new chapter of my life. I had taken my eye of my health and weight loss for a few years and new it was time to refocus on that. I am lucky at the same time the gym fell into place...I feel I found inspiration on different you tube channels....and what I have realised of late....is that despite it all...despite the things I didnt agree with or didnt like that happened in my life they only make me part of who I am if I allow them too. If I allow to let peoples unfounded beliefs of me...become my beliefs of me then yes....what they thought will come true.
But bottom line is I know I am a good person...with good intentions...yep I may make mistakes at times....some people wont like me...hell some may hate me...but others opinions wont matter...I know I am as unique as you are or your next door neighbour. We all have our unique traits that make us individuals (except for I dont know maybe hardened criminals lol) I am lucky I know what a lot of my good traits are...and I also know what some of my bad ones are....but yanno the good outweigh the bad....I know I am stubborn, opinionated (to a degree), am like a dog with a bone....and all those are things can be seen as negative traits....but when it comes to my health and weight loss I see them as traits that a lot of people would like to have. Yep I am stubborn....I have prolly stuck at this weight loss at a lot of times when others would have given up, I am opinionated....I am educated on nutrition and fitness (that said anyone who I trust and respect gives me advice I am going to listen and take it on board) I am not fooled easily...and yep I do have low tolerance for stupidity when it comes to eating well...I am sure many people have seen that from me....I am lucky in that I know have a fab trainer and food coach who i trust and respect both :) In the past I have had other trainers and food coaches (fiona!, eve, sarah, candace) who I trusted and respected also....but I have also had trainers and food coaches who didnt know what they were doing to the level I guess I expected....if I am risking a injury or simply being told "eat 1200 calories" with no thought to my exercise level, age or current weight...then yeh...Im highly unlikely to stick to what this "professional says" so yep I will dig my feet in and be opinionated ;) And yup...like a dog with a bone....personally I love reading about nutrition and fitness, especially nutrition....if I have a question....or a concern....I will ask questions...I will dig around...until I get the answer that makes sense to me...and maybe some see that as a negative...but in my mind its a complete positive!
So yes....not everyone will like you or agree with you (and some maybe family members....blood related or not) but we choose whether we allow ourselves to let their beliefs become our self beliefs. Its hard not too...but for me....its come down to being strong minded and realistic...I cannot control others actions...only the way I act.
Weigh in result :)
So yesterday was weigh in day :) And i lost 600 grams taking me down to 116.6 kilos. My body fat also dropped to a low of 43%. Im pretty happy with that number.
I remember last year going out for dinner one night. I was between 117.6 kilos (yes i remember the number i was so traumatised!), anyway i was getting ready and went to put on this jumper I own. Its a stunning, gorgeous jumper from susans that I paid $90 for...it had always been a loose fit style...anyway i put it on....and it was friggin too tight around my arms....MY ARMS! OMG i was devestated! I dont think I talked about anything else that whole dinner lol. So now I am under that....hopefully at some point it will fit me again! lol
The scales were up a tiny bit today...but I am not stressing as I have done a combo of weights and cardio the last 3 nights and do have a lil DOMs so quite likely retaining some fluid. I didnt go to the gym tonight. Last night i was exhausted and asleep at 9.45pm and still asleep when my alarm went off at 6.30am. Tomorrow night I will go in and do body pump and try and fit some treadmill intervals before the class...will be a tight squeeze cos the gym closes at 7pm on friday nights.
Fernwoods Military Miss starts on monday. I am definitely planning to do ALL their workouts (and will prolly do 30 minutes running intervals most days as well) and had my to-ing and fro-ing about their eating plan...but am going to stick to it for the first week or so and see how it goes. Its basically 1200 calories...but...its designed for someone who is pear shape....so the right amount of carbs, protein etc. There is only one snack that I dont think I could make myself eat....the rest is all doable...there is a hot breakfast on 2 weekdays...but going to see if i can premake them on monday then just take them to work and maybe heat them up...not sure if that will work or not...might just have to force myself up 15 minutes earlier those days.
My diet coke has increased again the last few days argh!! Need to focus on keeping that to only 2 a day - goal of the week!
I do have something exciting possibly in the works...cannot say yet and wont till I know it will definitely will occur....but lemme say if it happens...it is BIG!! Cross ya fingers and toes for me :)
PS dont forget to follow me on instagram at instagram.com/kazzsjourney - its where it all happens in the land of kazz! (motivational pics, workout pics, progress pics, food etc!)
I remember last year going out for dinner one night. I was between 117.6 kilos (yes i remember the number i was so traumatised!), anyway i was getting ready and went to put on this jumper I own. Its a stunning, gorgeous jumper from susans that I paid $90 for...it had always been a loose fit style...anyway i put it on....and it was friggin too tight around my arms....MY ARMS! OMG i was devestated! I dont think I talked about anything else that whole dinner lol. So now I am under that....hopefully at some point it will fit me again! lol
The scales were up a tiny bit today...but I am not stressing as I have done a combo of weights and cardio the last 3 nights and do have a lil DOMs so quite likely retaining some fluid. I didnt go to the gym tonight. Last night i was exhausted and asleep at 9.45pm and still asleep when my alarm went off at 6.30am. Tomorrow night I will go in and do body pump and try and fit some treadmill intervals before the class...will be a tight squeeze cos the gym closes at 7pm on friday nights.
Fernwoods Military Miss starts on monday. I am definitely planning to do ALL their workouts (and will prolly do 30 minutes running intervals most days as well) and had my to-ing and fro-ing about their eating plan...but am going to stick to it for the first week or so and see how it goes. Its basically 1200 calories...but...its designed for someone who is pear shape....so the right amount of carbs, protein etc. There is only one snack that I dont think I could make myself eat....the rest is all doable...there is a hot breakfast on 2 weekdays...but going to see if i can premake them on monday then just take them to work and maybe heat them up...not sure if that will work or not...might just have to force myself up 15 minutes earlier those days.
My diet coke has increased again the last few days argh!! Need to focus on keeping that to only 2 a day - goal of the week!
I do have something exciting possibly in the works...cannot say yet and wont till I know it will definitely will occur....but lemme say if it happens...it is BIG!! Cross ya fingers and toes for me :)
PS dont forget to follow me on instagram at instagram.com/kazzsjourney - its where it all happens in the land of kazz! (motivational pics, workout pics, progress pics, food etc!)
Saturday, July 11, 2015
Those scales...
The scales were up by 1.3 kilos this morning...I actually wasnt surprised....not because of bad eating ;) but I knew returning to the gym would lead to fluctuations. So I am staying consistent food wise and reminding myself I did gain fat...and what goes up MUST come down! ;)
Tomorrow presuming its not raining I decided I will go into the gym and do day 1 of the buff dudes program...I will do the odd day here and there to fill in until i start that program properly :) then I will do 30-45 minutes of cardio. I did manage to get to 6 minutes on the stepper on wednesday night...tomorrows aim would be 7 minutes....and since its likely the gym would be quiet...maybe i could do a test run of some jogging on the treadmill :)
I mentioned on the other post that I had signed up for Military Miss which includes bootcamp on tuesday night...then last night I got thinking and was like...oh i think i made a mistake this is gonna be horrid LOL but then I got thinking about it today. Im really not a group person....I still in a lot of ways see myself as that 173 kilo girl...and well I know i suck at a lot of athletic/fitness things...but I do need to get over this so I will go to any part of the gym...any class....and just do my thing....without worrying about what others are thinking of me...so while i may not enjoy it...i think those 6 weeks of boot camp mentally will be helpful to me...prolly more so then physically.
My trainer is away for 10 days...so monday I will have a different trainer...someone ive known for a few years altho I have never done a session with her...so that should be interesting and then I will do pump after. So my plan for exercise this week is:
sunday: week 1 day 1 buff dudes and 30-45 mins cardio
monday: 1 hour PT session plus body pump
tuesday: week 1 day 2 buff dudes and 30-45 mins cardio
wednesday: week 1 day 3 buff dudes and 30-45 mins cardio
thursday: RPM + 10 minutes stepper
friday: Body pump
saturday: Rest day
sunday: week 2 day 1 buff dudes and 30-45 mins cardio
I think in a perfect world my cardio by myself would become a combination of the stepper, cross trainer and intervals on the treadmill...not sure about the intervals on the treadmill the other 2 are definitely doable.
Not much else to say :)
Tomorrow presuming its not raining I decided I will go into the gym and do day 1 of the buff dudes program...I will do the odd day here and there to fill in until i start that program properly :) then I will do 30-45 minutes of cardio. I did manage to get to 6 minutes on the stepper on wednesday night...tomorrows aim would be 7 minutes....and since its likely the gym would be quiet...maybe i could do a test run of some jogging on the treadmill :)
I mentioned on the other post that I had signed up for Military Miss which includes bootcamp on tuesday night...then last night I got thinking and was like...oh i think i made a mistake this is gonna be horrid LOL but then I got thinking about it today. Im really not a group person....I still in a lot of ways see myself as that 173 kilo girl...and well I know i suck at a lot of athletic/fitness things...but I do need to get over this so I will go to any part of the gym...any class....and just do my thing....without worrying about what others are thinking of me...so while i may not enjoy it...i think those 6 weeks of boot camp mentally will be helpful to me...prolly more so then physically.
My trainer is away for 10 days...so monday I will have a different trainer...someone ive known for a few years altho I have never done a session with her...so that should be interesting and then I will do pump after. So my plan for exercise this week is:
sunday: week 1 day 1 buff dudes and 30-45 mins cardio
monday: 1 hour PT session plus body pump
tuesday: week 1 day 2 buff dudes and 30-45 mins cardio
wednesday: week 1 day 3 buff dudes and 30-45 mins cardio
thursday: RPM + 10 minutes stepper
friday: Body pump
saturday: Rest day
sunday: week 2 day 1 buff dudes and 30-45 mins cardio
I think in a perfect world my cardio by myself would become a combination of the stepper, cross trainer and intervals on the treadmill...not sure about the intervals on the treadmill the other 2 are definitely doable.
Not much else to say :)
Thursday, July 09, 2015
Oh a lot of thinking...
So I have been doing a chitload of thinking!
I am really so happy with my progress to date. The amount of centimetres I am losing is great and the scales are slowly going down. But there are a number of things I need to switch up or focus on.
Water
This is a biggie. Yes I am still going to drink a small amount of diet coke, but regardless of that I really want to get my water intake to be higher and consistent. I have a 1.25 litre bottle...which I need to learn to carry everywhere! I really want to drink 3 of it per day.... so 3.75 litres. It prolly sounds like a lot....but I am a camel haha....ever since I was a kid...always want a drink....I am one of those people who cannot even fathom a meal or snack unless I have a drink to go with it. So for me it is actually realistic.
Protein
I havent really focused on this of late. Its not that I eat no protein....altho could prolly eat more from natural sources....I eat protein powder in my oats every day....and a quest bar everyday (and I wont even mention the protein chips i have on order!) but I need to start having more things like chicken, eggs, cottage cheese, greek yoghurt etc. I really want to aim for 130 grams of protein whether on a low calorie day or high calorie day (if you look at this....this would ultimately lead me to carb cycling)
Berries
Now see I love berries...especially blackberries and raspberries. They are a super good food....nutritionally dense for small amount of calories....yet I avoid them cos of cost...yet I will go spend money on all these protein powders and chit....so yep they are expensive....but time to suck it up....I want to start to incorporate them in everyday.
Exercise
So i signed up for Military Miss thru Fernwood last night. It starts July 19 and goes for 6 week. And I fully intend to follow it completely including ALL the exercise....the only limitation will be due to work I can only make it to one bootcamp session a week...but all the daily exercises, fitness tests etc I will do. That will run till the end of August.
Once it is finished I am going to throw myself into a progressive, strength program. The one I am currently looking at doing is "buff dudes" which is a 12 week program. It starts of with 3 full body workouts a week and transitions to 5 split workouts a week...but I would prolly do 4 (so would take me a lil longer to complete it) as I will be doing 2 PT sessions per week as well. I like this program cos it isnt just based on the 4 big compound moves (deadlifts, squats, benchpress, shoulder presses, and bicep curls) I know a lot of people swear by those 5 big moves especially body builders....but I dont want to be restrictive nor am I likely to ever get into body building lol. One of the things I really like about the program is there are some mobility stretches you do each day plus 5 days a week you do cardio as well...My opinion (and people can disagree with me) but I want to focus on the lil muscles as well as the bigger muscles. I think that will help me to get lean all over.
I watch a lot of fitness channels....and 2 i love are both of females doing bikini prep...and one of the girls specifically....who is kinda becoming a fitness idol of mine! She while training for a bikini competition and obviously lifts weights....her workouts are so much more....she isnt a runner but she does a lot of different stuff...unique weight exercises....agility work....and her body is banging (lol) and thats what I like....I dont want to just be able to lift heavy stuff altho of course I want to be strong....but I also want to eventually (lol) be able to do a proper burpee or pushup....or have a trainer throw a circuit at me and while it be hard work fully do the exercises....I think everyones fitness can always be evolving....and there are SO many things i cannot do fitness wise (im a klutz lets face it....athleticism is not my natural talent) but I really just want to work on making my body not only look better, minimising excess skin as much as possible but also making my body adaptable so I can do a range of exercises...so from a pullup to a pushup....some running to a major deadlift.
I think that was everything I planned to say! haha! :)
I am really so happy with my progress to date. The amount of centimetres I am losing is great and the scales are slowly going down. But there are a number of things I need to switch up or focus on.
Water
This is a biggie. Yes I am still going to drink a small amount of diet coke, but regardless of that I really want to get my water intake to be higher and consistent. I have a 1.25 litre bottle...which I need to learn to carry everywhere! I really want to drink 3 of it per day.... so 3.75 litres. It prolly sounds like a lot....but I am a camel haha....ever since I was a kid...always want a drink....I am one of those people who cannot even fathom a meal or snack unless I have a drink to go with it. So for me it is actually realistic.
Protein
I havent really focused on this of late. Its not that I eat no protein....altho could prolly eat more from natural sources....I eat protein powder in my oats every day....and a quest bar everyday (and I wont even mention the protein chips i have on order!) but I need to start having more things like chicken, eggs, cottage cheese, greek yoghurt etc. I really want to aim for 130 grams of protein whether on a low calorie day or high calorie day (if you look at this....this would ultimately lead me to carb cycling)
Berries
Now see I love berries...especially blackberries and raspberries. They are a super good food....nutritionally dense for small amount of calories....yet I avoid them cos of cost...yet I will go spend money on all these protein powders and chit....so yep they are expensive....but time to suck it up....I want to start to incorporate them in everyday.
Exercise
So i signed up for Military Miss thru Fernwood last night. It starts July 19 and goes for 6 week. And I fully intend to follow it completely including ALL the exercise....the only limitation will be due to work I can only make it to one bootcamp session a week...but all the daily exercises, fitness tests etc I will do. That will run till the end of August.
Once it is finished I am going to throw myself into a progressive, strength program. The one I am currently looking at doing is "buff dudes" which is a 12 week program. It starts of with 3 full body workouts a week and transitions to 5 split workouts a week...but I would prolly do 4 (so would take me a lil longer to complete it) as I will be doing 2 PT sessions per week as well. I like this program cos it isnt just based on the 4 big compound moves (deadlifts, squats, benchpress, shoulder presses, and bicep curls) I know a lot of people swear by those 5 big moves especially body builders....but I dont want to be restrictive nor am I likely to ever get into body building lol. One of the things I really like about the program is there are some mobility stretches you do each day plus 5 days a week you do cardio as well...My opinion (and people can disagree with me) but I want to focus on the lil muscles as well as the bigger muscles. I think that will help me to get lean all over.
I watch a lot of fitness channels....and 2 i love are both of females doing bikini prep...and one of the girls specifically....who is kinda becoming a fitness idol of mine! She while training for a bikini competition and obviously lifts weights....her workouts are so much more....she isnt a runner but she does a lot of different stuff...unique weight exercises....agility work....and her body is banging (lol) and thats what I like....I dont want to just be able to lift heavy stuff altho of course I want to be strong....but I also want to eventually (lol) be able to do a proper burpee or pushup....or have a trainer throw a circuit at me and while it be hard work fully do the exercises....I think everyones fitness can always be evolving....and there are SO many things i cannot do fitness wise (im a klutz lets face it....athleticism is not my natural talent) but I really just want to work on making my body not only look better, minimising excess skin as much as possible but also making my body adaptable so I can do a range of exercises...so from a pullup to a pushup....some running to a major deadlift.
I think that was everything I planned to say! haha! :)
Wednesday, July 08, 2015
Weigh in day
So weigh in day :) I lost 400 grams so that is 9.9 kilos in the last 13.5 weeks and currently weigh 117.2 kilos - super happy with this :) I was hoping for a bigger loss but I went back to the gym monday and i think it may take 4-6 weeks for my body to adjust. Right at the moment I have a lot of DOMs...my upper abs...butt...inner thighs. So monday I did a hour PT session and 45 minute body pump class and last night about 20 minutes cardio and a 30 minute PT session. Tonight just going to do some cardio. I am trying to get use to the stepper....so did 5 minutes on it last night at level 3 - and I was sweating like crazy...tonight I will do 6 minutes and then 20 minutes on xtrainer and 20 minutes on the treadmill on a incline.
The other thing I have noticed today I am hungrier....so may need to guage that...I didnt wear my HRM on monday but sure i burnt 600-900 calories....last night in a hour i burnt 603 calories...I am still calorie cycling but if need be will look at adding 100 calories a day (im currently averaging 1450 cals a day).
Looks like I am also going to do "Military Miss" which is a bootcamp thru fernwood.
Bottom line I feel good...I know my progress is slow...but I am very consistent with my losses...and even if over the next 4-6 weeks the scales dont move much I am sure my body shape will...taking photos will be super important between now and end of august!
I also want to spend some time doing tutorials on video editing. I had started a you tube channel...but I dont have many followers plus im a novice! LOL So I decided recently to focus on my instagram...I am focused on posting pics everyday and varying from motivational quote images I have created, to progress pics, pics of food, pics of me working out etc etc. I am hoping if I can build that up to at least 2000 followers (I have a long way to go!) I can then launch a you tube channel with some success...everyone knows I have a LOT to say! haha! So its a good way for me to "pay it forward" and its just one of my goals for fitness/weight loss/health being my future. Also by then I hope to be much better at you tube and editing videos etc :)
Time go go....enjoy your day all :)
The other thing I have noticed today I am hungrier....so may need to guage that...I didnt wear my HRM on monday but sure i burnt 600-900 calories....last night in a hour i burnt 603 calories...I am still calorie cycling but if need be will look at adding 100 calories a day (im currently averaging 1450 cals a day).
Looks like I am also going to do "Military Miss" which is a bootcamp thru fernwood.
Bottom line I feel good...I know my progress is slow...but I am very consistent with my losses...and even if over the next 4-6 weeks the scales dont move much I am sure my body shape will...taking photos will be super important between now and end of august!
I also want to spend some time doing tutorials on video editing. I had started a you tube channel...but I dont have many followers plus im a novice! LOL So I decided recently to focus on my instagram...I am focused on posting pics everyday and varying from motivational quote images I have created, to progress pics, pics of food, pics of me working out etc etc. I am hoping if I can build that up to at least 2000 followers (I have a long way to go!) I can then launch a you tube channel with some success...everyone knows I have a LOT to say! haha! So its a good way for me to "pay it forward" and its just one of my goals for fitness/weight loss/health being my future. Also by then I hope to be much better at you tube and editing videos etc :)
Time go go....enjoy your day all :)
Saturday, July 04, 2015
Working out my workouts
So another good day...day 2 of absolutely no diet coke...the scales havent moved at all (in fact up 200 grams from wednesday mornings weigh in) and i think thats a message of "kazz get back to the gym" lol
So for the next 7 weeks I am working tuesday to saturdays...and oddly saturdays is going to turn into my rest day. The bonus of all this, while im not a huge fan of working on saturdays....I dont have to get up at 5.30am....instead....6.30am...and it allows for me to create a routine....so this is what my intention is for the next 7 weeks:
monday: PT session plus body pump and body balance
tuesday: PT and body pump
wednesday: Not positive yet on this day....possibly will do functional fit but it will take some reorganising and not positive i have the guts to do it lol
thursday:RPM plus my own workout (see below)
friday: body pump
saturday: rest day
sunday: my own workout (see below)
So in relation to my own workout my trainer gave me a list of exercises breaking them up into upper body, lower body and core, as well as that there are a few exercises i specifically want to include (some compound lifts....nothing overly heavy....altho I will try and progress them but specifically wanna focus on form) plus I occassionally see some nifty exercises on youtube I wanna include. So my intention is 2 sets of 12 reps unless otherwise stated:
5 minute cardio warm up
Upper Body:
Flat barbell bench press
Inclined dumbbell bench press
Cable flys
Upright row
Shoulder press
pushups against smith machine
TRX row
Ball slams (20 reps)
Tricep dips
Tricep kickbacks
Dumbbell boxing
Bicep curls
Reverse bicep curls
Lower body:
Barbell squats
Barbell lunges
Lunges on smith machine with knee high
Calf raises standing on weight plate
Barbell dead lift
Walking lunges
Leg press
Squat jump
Core:
Mountain climbers (50)
Supermans
Plank (1 minute)
Fitball crunch
Heel touches alternate (25)
Bridge
My intention is on thursdays to do the upper body first and on sundays to do the lower body first so while I am doing overall body....they are both getting a focus by having a go each week with me doing them fresh.
I am not positive of the order within each group....like if barbell squats should come before lunges etc....but I guess I will figure that out while I go along. I am intending to go into the gym tomorrow and start tomorrow. I really need to figure out a way to record it all so I can keep a record to ensure I am progressing. Also at the end of each of these sessions....my plan is to start with 5 minutes on the stair climber and hopefully (if my knee joints can handle it) build it up to 15-20 minutes.
Oh I cleaned out my wardrobe today...threw out 1.5 garbage bags full of clothes....found a couple of pairs of size 18 jeans (one even manages t d the zipper up altho tight as crap!), 4 LJ tanks in size XL (two still with tags) and the two without tags? Never recall buying them haha....I found another super nice LJ top but thats a size M...I have so much good LJ clothes to shrink into! ;) So I have two wardrobes at my house...one in my bedroom has the clothes that currently fit me plus clothing items in size 16-18 range....stuff smaller then that is in the wardrobe in my spare room. Only thing left to do now is ..... clean out the blanket box....there is soooooooooooooooooo much LJ stuff in there....mostly S, XS and M but I need to sort it out and throw out any clothes I never plan on wearing again lol.
Tonight I am home...having taken some panadeine forte.....i fell asleep earlier...and woke with a throbbing headache i guess related to the no diet coke. I took panadeine forte so much last year with that bloomin cough that i must be a bit immune too it as it no longer knocks me out like it use too....lol...
Okay...i am off to watch some netflix...enjoy ur weekend all :)
So for the next 7 weeks I am working tuesday to saturdays...and oddly saturdays is going to turn into my rest day. The bonus of all this, while im not a huge fan of working on saturdays....I dont have to get up at 5.30am....instead....6.30am...and it allows for me to create a routine....so this is what my intention is for the next 7 weeks:
monday: PT session plus body pump and body balance
tuesday: PT and body pump
wednesday: Not positive yet on this day....possibly will do functional fit but it will take some reorganising and not positive i have the guts to do it lol
thursday:RPM plus my own workout (see below)
friday: body pump
saturday: rest day
sunday: my own workout (see below)
So in relation to my own workout my trainer gave me a list of exercises breaking them up into upper body, lower body and core, as well as that there are a few exercises i specifically want to include (some compound lifts....nothing overly heavy....altho I will try and progress them but specifically wanna focus on form) plus I occassionally see some nifty exercises on youtube I wanna include. So my intention is 2 sets of 12 reps unless otherwise stated:
5 minute cardio warm up
Upper Body:
Flat barbell bench press
Inclined dumbbell bench press
Cable flys
Upright row
Shoulder press
pushups against smith machine
TRX row
Ball slams (20 reps)
Tricep dips
Tricep kickbacks
Dumbbell boxing
Bicep curls
Reverse bicep curls
Lower body:
Barbell squats
Barbell lunges
Lunges on smith machine with knee high
Calf raises standing on weight plate
Barbell dead lift
Walking lunges
Leg press
Squat jump
Core:
Mountain climbers (50)
Supermans
Plank (1 minute)
Fitball crunch
Heel touches alternate (25)
Bridge
My intention is on thursdays to do the upper body first and on sundays to do the lower body first so while I am doing overall body....they are both getting a focus by having a go each week with me doing them fresh.
I am not positive of the order within each group....like if barbell squats should come before lunges etc....but I guess I will figure that out while I go along. I am intending to go into the gym tomorrow and start tomorrow. I really need to figure out a way to record it all so I can keep a record to ensure I am progressing. Also at the end of each of these sessions....my plan is to start with 5 minutes on the stair climber and hopefully (if my knee joints can handle it) build it up to 15-20 minutes.
Oh I cleaned out my wardrobe today...threw out 1.5 garbage bags full of clothes....found a couple of pairs of size 18 jeans (one even manages t d the zipper up altho tight as crap!), 4 LJ tanks in size XL (two still with tags) and the two without tags? Never recall buying them haha....I found another super nice LJ top but thats a size M...I have so much good LJ clothes to shrink into! ;) So I have two wardrobes at my house...one in my bedroom has the clothes that currently fit me plus clothing items in size 16-18 range....stuff smaller then that is in the wardrobe in my spare room. Only thing left to do now is ..... clean out the blanket box....there is soooooooooooooooooo much LJ stuff in there....mostly S, XS and M but I need to sort it out and throw out any clothes I never plan on wearing again lol.
Tonight I am home...having taken some panadeine forte.....i fell asleep earlier...and woke with a throbbing headache i guess related to the no diet coke. I took panadeine forte so much last year with that bloomin cough that i must be a bit immune too it as it no longer knocks me out like it use too....lol...
Okay...i am off to watch some netflix...enjoy ur weekend all :)
Friday, July 03, 2015
Things are going good....
Things are going good....I say that a lot lately eh? But its the true....the longer I stick at it...the more differences in my body.....the more changes to my nutrition I see...the better I feel about myself and the more convinced I am that I can do this ;)
So where are things at? So I went back to calorie cycling and thats going good! I also cut back my diet coke to two cans of coke a day....but what I started to notice by only having two a day it was becoming obvious the insulin spikes. I would get hungry after having one. Ive researched this before....and when you drink something that is artificially sweetened your body detects that you have eaten/drank something sweet....but no sugar enters your system...so it wants sugar and so u start to crave it. Obviously drinking diet coke all day was keeping the insulin at a set level. So I decided I couldnt risk those cravings and so have decided to give it up altogether....but when I say that its not exactly what I mean (confused yet?)...Im not gonna say I am giving it up....or I will never have another can of drink....simply at this time I am choosing not to drink it. I have about 6 cans left and they are in the fridge and if I really want it one day....Ill have it....but today in this moment...I am simply choosing to not have it.
The scales are stable at the moment...varying between about 117.5 and 117.9 kilos. I am not concerned about it, for one thing its like 5 days or so of being under 118 kilos....thats BIG after fluctuating between 119 and 121 kilos for weeeeeeeeeeeeeeks! Also my cycle is due...over the next 7 days or so, so I never expect losses at that time.
The good news is every day I am noticing I am either fitting into new clothes or my current clothes are getting looser on me. My jeans feel kinda ridiculous on me these days....and funnily i can take them off and put them on without unbuttoning the buttons or zipper lol
The big thing i now need to focus on tho is ATTENDING THE GYM! The last 2 weeks have been ridiculous....first I had a cold....then I cut back on the diet coke and my head was killing me then yesterday my wrist was killing me anytime I put weight onto it. Im hoping sunday to go walking and back to the gym on monday for a HOUR of PT ;) Sunday I will sit down and work out this weeks schedule...but I really need to committ to the gym 100% and I need to work out...my exercise....I am in so many minds about it....i ie do weight training either in body splits 5-6 days a week....or 3 times a week to full body workouts....or just throw myself into classes...and the other thing is working out the balance...ie....ratio of cardio to weights.....but will think of that another day! Enjoy all!
Wednesday, July 01, 2015
Weigh in day :)
So i weighed in and lost 900 grams! YAY :) So happy with that result.
So the scales are moving but the good thing is I am noticing some other things....for a while there anytime I slept on my stomach I would wake up with pain and a stiff back...now no dramas I can do it with no repurcussions the next day :)
I am slowly starting to fit into some slightly smaller clothes. Today I am wearing a 2XL top...but its a fitted top super happy with that - think I may go thru my clothes this weekend!
Around my waist on the sides I am noticing the skin getting softer and some wrinkles reappearing in my stomach...and while wrinkles arent a great look they indicate to me I am getting smaller!
After cutting back to two diet cokes a day I only have a very minor headache today...back to the gym 100% tomorrow...i really need the routine. So will aim for body pump and some stair climbing tomorrow night. I will go in tonight and will prolly do a lil cardio and of course do my weigh in session :)
Not too much else to say...things are going good! Enjoying calorie cycling again...and surviving cutting back on the diet coke lol...oh and also i am a lot more active on instagram then anywhere else currently...so if you have instagram follow me at https://instagram.com/kazzsjourney/
So the scales are moving but the good thing is I am noticing some other things....for a while there anytime I slept on my stomach I would wake up with pain and a stiff back...now no dramas I can do it with no repurcussions the next day :)
I am slowly starting to fit into some slightly smaller clothes. Today I am wearing a 2XL top...but its a fitted top super happy with that - think I may go thru my clothes this weekend!
Around my waist on the sides I am noticing the skin getting softer and some wrinkles reappearing in my stomach...and while wrinkles arent a great look they indicate to me I am getting smaller!
After cutting back to two diet cokes a day I only have a very minor headache today...back to the gym 100% tomorrow...i really need the routine. So will aim for body pump and some stair climbing tomorrow night. I will go in tonight and will prolly do a lil cardio and of course do my weigh in session :)
Not too much else to say...things are going good! Enjoying calorie cycling again...and surviving cutting back on the diet coke lol...oh and also i am a lot more active on instagram then anywhere else currently...so if you have instagram follow me at https://instagram.com/kazzsjourney/
Sunday, June 28, 2015
Ahhhhh the scales.....
Woke up this morning with the sniffles still and decided walking down the beach wasnt going to help it go away permanantly so didnt go on the walk.
But heres the thing....yesterday I did stick with only 2 cans of diet coke...yesterday morning I was 119.9 kilos....ate 1800 cals....and this morning 118.2 kilos! Thats the lightest I have been since I got back on track. Its only a 300 gram loss since last weigh in but lets put it in perspective...one I worked out I ate a minimum of 2500 calories on thursday...oooops! I then did 1200 on friday and 1800 yesterday. Obviously a lot of this is fluid...but my average losses have been 300-400 grams and I still have another 3 days till weigh in.
It comes down to two things (in my brain anyway) either its the reduction in the artificial sweetener or its the calorie cycling. Honestly I dont think I have done calorie cycling long enough to know if its from that, but the thing is calorie cycling ALWAYS worked well for me so it may have had some impact. I think tho the cutting back on the diet coke has prolly had the biggest impact. I have tried to give up diet coke so many times and i have lasted even for up to 3 months before but it never lasts, so im going to try a different tact. Ill stick with my two cans a day currently (one with lunch and one with dinner) if the losses stall again i will then cut back to one. Jillian talks all the time about how artificial sweeteners affect your body...time for me to suck it up and realise she is right! Now with that there is sooooooooooo many ingredients in our foods that she classifies as "frankenstein foods"....for the moment....I will just work on minimising the artificial sweeteners and go from there.
Its exciting tho to think I could possibly be under 118 kilos by wednesday. That said it may not happen....back to the gym tomorrow and it may take a few weeks for my body to adjust to the exercise so we will see how that goes.
Not much else to say except I am super excited to be in the next 3 months phase of this journey! Who knows where my body will be by late september. I didnt talk about it a lot in yesterdays post but sticking to this for 12 weeks is huge to me....its the first time since mum passed away that I have been consistent and stuck at it for more then a few weeks...funny how the mind suddenly all of a sudden kicks into high gear, in a lot of ways hitting 12 weeks is more important then the amount of weight loss....cos if I can do it for 3 months i can do it long term (after all its a never ending journey) and thats the most important thing. Its wonderful if someone can lose 1.5 kilos a week but its no value if 3 weeks later you are giving up....in those situations its much better to be the person losing weight slower but consistently :)
But heres the thing....yesterday I did stick with only 2 cans of diet coke...yesterday morning I was 119.9 kilos....ate 1800 cals....and this morning 118.2 kilos! Thats the lightest I have been since I got back on track. Its only a 300 gram loss since last weigh in but lets put it in perspective...one I worked out I ate a minimum of 2500 calories on thursday...oooops! I then did 1200 on friday and 1800 yesterday. Obviously a lot of this is fluid...but my average losses have been 300-400 grams and I still have another 3 days till weigh in.
It comes down to two things (in my brain anyway) either its the reduction in the artificial sweetener or its the calorie cycling. Honestly I dont think I have done calorie cycling long enough to know if its from that, but the thing is calorie cycling ALWAYS worked well for me so it may have had some impact. I think tho the cutting back on the diet coke has prolly had the biggest impact. I have tried to give up diet coke so many times and i have lasted even for up to 3 months before but it never lasts, so im going to try a different tact. Ill stick with my two cans a day currently (one with lunch and one with dinner) if the losses stall again i will then cut back to one. Jillian talks all the time about how artificial sweeteners affect your body...time for me to suck it up and realise she is right! Now with that there is sooooooooooo many ingredients in our foods that she classifies as "frankenstein foods"....for the moment....I will just work on minimising the artificial sweeteners and go from there.
Its exciting tho to think I could possibly be under 118 kilos by wednesday. That said it may not happen....back to the gym tomorrow and it may take a few weeks for my body to adjust to the exercise so we will see how that goes.
Not much else to say except I am super excited to be in the next 3 months phase of this journey! Who knows where my body will be by late september. I didnt talk about it a lot in yesterdays post but sticking to this for 12 weeks is huge to me....its the first time since mum passed away that I have been consistent and stuck at it for more then a few weeks...funny how the mind suddenly all of a sudden kicks into high gear, in a lot of ways hitting 12 weeks is more important then the amount of weight loss....cos if I can do it for 3 months i can do it long term (after all its a never ending journey) and thats the most important thing. Its wonderful if someone can lose 1.5 kilos a week but its no value if 3 weeks later you are giving up....in those situations its much better to be the person losing weight slower but consistently :)
Saturday, June 27, 2015
12 weeks today!
I have been back on track 12 weeks today. I woke feeling good. I decided to do a progress pic - threw on my workout pants and a top and I knew i felt smaller...its weird....dont get me wrong.....I am still very big....but....i am starting to feel more compact on my upper body.
I then tried on a top I bought a week ago that I thought I could wear but...thought if i was slightly smaller would fit better...its a size 14 from autograph....stretchy material and obviously generous sizing but still it fits :)
After the scales jumped up to 120.5 kilos :( they were back down to 119.7 kilos this morning. So happy with that.
I just saw someones instagram who i knew many years ago...just as casual aquaintances but havent seen for a few years....she not only lost weight but has got seriously into exercising...she looks amazing. I must admit it was very inspiring.
So i have gone back to calorie cycling. One of the things I want to continually focus on is eating clean. I am definitely eating cleaner then I was even a month ago...but I am trying to clean it up even more. My focus being on more fruit and vegies. I am going to try and have tuna and salad for lunch a couple of days this week. Not every day...but try to incorporate it more.
Prolly the biggest thing I am still figuring out is exercise....I dont want to get 6 months or 12 months down the track and think.....oh I wish I had done this or that more. I think I need to try and get over the fear of the treadmills and dedicate a bit of lovin to them ;) I think if I can go back to my jogging in intervals on them I would really benefit combined with the stairs. There is no doubting the stairs really help me. I have also wondered if I should just stick to some classes (problem of them is timing doesnt always work) or should i do some actual weight training combined with the cardio. I think I might stick to the classes with the cardio...hope its the right decision. I could do at least pump, balance and RPM.
Tomorrow morning Tania and I are going walking then out for some breakfast. Im doing nothing tonight apart from settling in front of netflix ;) Nice having a slow weekend after lots of busy ones!
I then tried on a top I bought a week ago that I thought I could wear but...thought if i was slightly smaller would fit better...its a size 14 from autograph....stretchy material and obviously generous sizing but still it fits :)
After the scales jumped up to 120.5 kilos :( they were back down to 119.7 kilos this morning. So happy with that.
I just saw someones instagram who i knew many years ago...just as casual aquaintances but havent seen for a few years....she not only lost weight but has got seriously into exercising...she looks amazing. I must admit it was very inspiring.
So i have gone back to calorie cycling. One of the things I want to continually focus on is eating clean. I am definitely eating cleaner then I was even a month ago...but I am trying to clean it up even more. My focus being on more fruit and vegies. I am going to try and have tuna and salad for lunch a couple of days this week. Not every day...but try to incorporate it more.
Prolly the biggest thing I am still figuring out is exercise....I dont want to get 6 months or 12 months down the track and think.....oh I wish I had done this or that more. I think I need to try and get over the fear of the treadmills and dedicate a bit of lovin to them ;) I think if I can go back to my jogging in intervals on them I would really benefit combined with the stairs. There is no doubting the stairs really help me. I have also wondered if I should just stick to some classes (problem of them is timing doesnt always work) or should i do some actual weight training combined with the cardio. I think I might stick to the classes with the cardio...hope its the right decision. I could do at least pump, balance and RPM.
Tomorrow morning Tania and I are going walking then out for some breakfast. Im doing nothing tonight apart from settling in front of netflix ;) Nice having a slow weekend after lots of busy ones!
Friday, June 26, 2015
Putting more of the pieces of the puzzle together
So have spent quite a chunk of tonight going thru my journal from 2010 when I lost a large amount of my weight, and I noticed a few things.
First I was focused on having variety. My saturdays used to be my high calorie days....so this may seem bizarre but I would eat mcdonalds for breakfast ( a sausage mcmuffin and a oj), lunch would be turkish bread with porchetta and swiss cheese, and dinner a yiros. Sounds like a yummy day eh? Im not advocating mcdonalds as healthy food...but having one day a week where I ate completely different seemed to work...i think mentally it helped too cos it was kinda like a "24 hour diet break" even tho I stuck to a specific amount of calories. Also on saturdays I use to do 2-3 hours of exercise so I could get away with it. The other days of the week I was very focused on not eating processed foods...but I also tried to regularly focus on different foods. And that may have something cos I am the friggin queen of eating the same thing everyday, so I am going to focus on eating different things (and no not running out to maccas for breakfast tomorrow)
I didnt drink as much diet coke as I do now. When the losses seemed to come was when I was drinking 2 cans of diet coke a day or less. So starting tomorrow a can with lunch and a can with dinner...rest of the day its water.
Calorie cycling plain and simple worked. I dunno what it is about my body but i think it just adapts to same food...same calories day in and day out just too easily. So I did have one of my calorie cycles i use to follow when at this weight so ill do it for a week or so and see how it goes.
Im still not going to be having cheese apart from feta or on saturday lunch i can have swiss....thats how I did it before so will go back to that.
Calorie wise today the aim was 1200 cals (altho i try to never go under that so if its a 1200 cal day i like to be between 1200 and 1250 and i hit 1245 cals :)
Oh and one other thing....after eating not great yesterday I woke this morning and my reflux (that caused the cough last year) had flared up....omg i felt disgusting. The scales were up to :( Up to 120.5 kilos but worse then that was how I felt....it certainly wasnt hard to get back on track today! LOL
First I was focused on having variety. My saturdays used to be my high calorie days....so this may seem bizarre but I would eat mcdonalds for breakfast ( a sausage mcmuffin and a oj), lunch would be turkish bread with porchetta and swiss cheese, and dinner a yiros. Sounds like a yummy day eh? Im not advocating mcdonalds as healthy food...but having one day a week where I ate completely different seemed to work...i think mentally it helped too cos it was kinda like a "24 hour diet break" even tho I stuck to a specific amount of calories. Also on saturdays I use to do 2-3 hours of exercise so I could get away with it. The other days of the week I was very focused on not eating processed foods...but I also tried to regularly focus on different foods. And that may have something cos I am the friggin queen of eating the same thing everyday, so I am going to focus on eating different things (and no not running out to maccas for breakfast tomorrow)
I didnt drink as much diet coke as I do now. When the losses seemed to come was when I was drinking 2 cans of diet coke a day or less. So starting tomorrow a can with lunch and a can with dinner...rest of the day its water.
Calorie cycling plain and simple worked. I dunno what it is about my body but i think it just adapts to same food...same calories day in and day out just too easily. So I did have one of my calorie cycles i use to follow when at this weight so ill do it for a week or so and see how it goes.
Im still not going to be having cheese apart from feta or on saturday lunch i can have swiss....thats how I did it before so will go back to that.
Calorie wise today the aim was 1200 cals (altho i try to never go under that so if its a 1200 cal day i like to be between 1200 and 1250 and i hit 1245 cals :)
Oh and one other thing....after eating not great yesterday I woke this morning and my reflux (that caused the cough last year) had flared up....omg i felt disgusting. The scales were up to :( Up to 120.5 kilos but worse then that was how I felt....it certainly wasnt hard to get back on track today! LOL
Thursday, June 25, 2015
Operation T shirt....
I have been doing some reading on PCOS and weightloss over the last 24 hours or so and I remembered something.
Now I wear a fitbit...I love it...its a charge HR so I wear it 24/7 and no drama. Now something I notice people focus on a lot these days is "steps" ive never really focused on that too much apart from liking hitting 10,000 steps a day cos I am more focused on how many calories I have burnt in a workout session. Now I can do 15,000 steps a day but does that mean I did a hard core session with sweating? Nope. That said its "nice" to know how many steps etc I have done.
So when I was reading this info (and I didnt agree with all of it)...I said for PCOS sufferers you really need to exercise most days, and exercise with intensity. It reminded me of a couple of things the first is that when I was this weight last time the cardio i use to do was sprints on the treadmill. Now dont be fooled they were not fast haha...but they worked me...I remember just 30 minutes jogging at a speed of 6.2 with a incline of 1 would have me huffing and puffing. And I use to do that anytime I had spare time at the gym...between classes, before PT etc. Now I am not about to do that again....mostly cos I am friggin petrified of falling of the treadmill.
So I need some kind of intense cardio I can do....so anyone I watch you tube a LOT there are a number of fitness channels I watch and a number of them even tho they either have minimal amount of weight to lose....after they do their weight sessions they do 20 minutes of cardio...there cardio is on the stepper. Now i have used the stepper and am not scared of it ;) but i am pretty damn positive I cannot keep it up for 2 minutes lil own 20 minutes LOL. So i think at least for the next month...after each workout I am going to do a minimum of 20 minutes of stair climbing. The gym is on the 7th floor so 7 flights of steps (or 206 steps! lol...my trainer and I counted them not so long ago LOL) And if i need to stop every few flights for 30 seconds or so i can without looking like a dill. I also remember when I had a injury once...and this was when i first started doing stairs cos the physio said no treadmill...and after 6 weeks or so of no treadmill and just the stairs...I went back on the treadmill and did some running and it was so much easier ..... the stairs really helped with my fitness and endurance.
The other thing that the articles mentioned was doing weight training (altho one article said due to the increase of testosterone in those with PCOS to do light weights lol...but i disagree with that...I never did light weights and didnt hurt me....but of course if you do have PCOS dont take my word for it...thats simply what worked for me)
I know back in the day I was doing body pump 3-4 times a week...so I want to get back to that. I also want to get back to body balance, not only to help with flexibility but also for the mental calmness it can bring (and I might even try yoga as well)
So...anyway....today was a bad eating day. But I always remember that no one is perfect...I am not perfect and nor are you....and you know what? Im sure before I get to goal I will have another bad eating day again too.
So it is 8 weeks tomorrow till Sydney....I have a top that I bought last week....a lil tshirt....thats too tight to wear yet...it is skin tight....ive attached some pics here:
So this ^^^^^^^^ up there is operation t shirt....so I will focus on something apart from the scales.I really wanna wear this shirt on the plane and be comfortable in it. Also I am going to weigh in tomorrow morning and then am going to try and not weigh in until wednesday....not sure I can do that but I will give it a try!
So next week is my last week of 3.30pm finishes at work for 3 weeks. I am doing for the 3 weeks after that 4pm finishes....and I am working saturdays but having sunday and mondays off....so my plan for the first 4 weeks of operation tshirt...for next week is:
monday: PT and 30 minute stairs
tuesday: PT and 30 minute stairs and body pump
wednesday: my own workout (i want to do a lil weight routine...so i need to nut out a lil program for the day...so thinking 30 minutes of bent over rows, dead lifts, bicep curls, bench press) and then 30 minutes of the stairs (and maybe yoga after)
thursday: 45 minutes body pump + 30 minute stairs
friday: 30 minute stairs then body pump
saturday: body pump + body balance + 20 minute stairs
Sunday: rest day/walking
The three weeks following that will be:
monday: PT and 45 minutes body pump + 45 minutes body balance
tuesday: PT and 15 minutes stair climbing and body pump
wednesday:my own workout (i want to do a lil weight routine...so i need to nut out a lil program for the day...so thinking 30 minutes of bent over rows, dead lifts, bicep curls, bench press) and then 30 minutes of the stairs (and maybe yoga after)
thursday: 45 minutes RPM + 30 minutes stairs
friday:body pump
saturday:rest day
sunday: my own workout (havent worked out what this will be yet....prolly a legs one tho) with 20 minutes stairs
That would give me a good mix....pump 3 times a week...body balance once a week....intense cardio 15-30 minutes at least 5 days a week...and 2 PT sessions.
I will also take weekly photos in the tshirt so I can track my progress. Of course i still want the scales to move downwards but at least by focusing on that....getting this exercise in...i will hopefully see body shape changes.
Im not gonna think about where I want to be at christmas or next year....i will just focus on the next 8 weeks and go from there.
Oh and in other news, decided to do calorie cycling at least for a week and see how it goes....so will look like this:
monday: 1400
tuesday: 1200
wednesday: 1200
thursday: 1600
friday: 1200
saturday: 1800
sunday: 1200
Now whenever i post about calorie cycling I always get questions....so when I first found out about calorie cycling this was the link that i used to base it on http://www.angelfire.com/crazy4/ahealthylifestyle/WendiePlan.html so basically for me the way i work it out...with they day after weigh in day being day 1:
day 1: low
day 2: second highest cal day
day 3: low
day 4: super high day
day 5: low
day 5: third highest cal day
day 6: low
day 7: low
I would have the super high cal day at the LATEST on day 4. I weigh in on wednesday mornings so saturday is basically my day 4, and it just works...mentally to have a high day on saturday so i have a bit of wriggle room when going out for dinner...and then the following days being lower allow for any water loss if i gain fluid from the high cal day. But anyway if your interested read that link I attached.
So thats the exercise and eating plan for the next 8 weeks...hopefully with time that tshirt will fit me better!
Now I wear a fitbit...I love it...its a charge HR so I wear it 24/7 and no drama. Now something I notice people focus on a lot these days is "steps" ive never really focused on that too much apart from liking hitting 10,000 steps a day cos I am more focused on how many calories I have burnt in a workout session. Now I can do 15,000 steps a day but does that mean I did a hard core session with sweating? Nope. That said its "nice" to know how many steps etc I have done.
So when I was reading this info (and I didnt agree with all of it)...I said for PCOS sufferers you really need to exercise most days, and exercise with intensity. It reminded me of a couple of things the first is that when I was this weight last time the cardio i use to do was sprints on the treadmill. Now dont be fooled they were not fast haha...but they worked me...I remember just 30 minutes jogging at a speed of 6.2 with a incline of 1 would have me huffing and puffing. And I use to do that anytime I had spare time at the gym...between classes, before PT etc. Now I am not about to do that again....mostly cos I am friggin petrified of falling of the treadmill.
So I need some kind of intense cardio I can do....so anyone I watch you tube a LOT there are a number of fitness channels I watch and a number of them even tho they either have minimal amount of weight to lose....after they do their weight sessions they do 20 minutes of cardio...there cardio is on the stepper. Now i have used the stepper and am not scared of it ;) but i am pretty damn positive I cannot keep it up for 2 minutes lil own 20 minutes LOL. So i think at least for the next month...after each workout I am going to do a minimum of 20 minutes of stair climbing. The gym is on the 7th floor so 7 flights of steps (or 206 steps! lol...my trainer and I counted them not so long ago LOL) And if i need to stop every few flights for 30 seconds or so i can without looking like a dill. I also remember when I had a injury once...and this was when i first started doing stairs cos the physio said no treadmill...and after 6 weeks or so of no treadmill and just the stairs...I went back on the treadmill and did some running and it was so much easier ..... the stairs really helped with my fitness and endurance.
The other thing that the articles mentioned was doing weight training (altho one article said due to the increase of testosterone in those with PCOS to do light weights lol...but i disagree with that...I never did light weights and didnt hurt me....but of course if you do have PCOS dont take my word for it...thats simply what worked for me)
I know back in the day I was doing body pump 3-4 times a week...so I want to get back to that. I also want to get back to body balance, not only to help with flexibility but also for the mental calmness it can bring (and I might even try yoga as well)
So...anyway....today was a bad eating day. But I always remember that no one is perfect...I am not perfect and nor are you....and you know what? Im sure before I get to goal I will have another bad eating day again too.
So it is 8 weeks tomorrow till Sydney....I have a top that I bought last week....a lil tshirt....thats too tight to wear yet...it is skin tight....ive attached some pics here:
So this ^^^^^^^^ up there is operation t shirt....so I will focus on something apart from the scales.I really wanna wear this shirt on the plane and be comfortable in it. Also I am going to weigh in tomorrow morning and then am going to try and not weigh in until wednesday....not sure I can do that but I will give it a try!
So next week is my last week of 3.30pm finishes at work for 3 weeks. I am doing for the 3 weeks after that 4pm finishes....and I am working saturdays but having sunday and mondays off....so my plan for the first 4 weeks of operation tshirt...for next week is:
monday: PT and 30 minute stairs
tuesday: PT and 30 minute stairs and body pump
wednesday: my own workout (i want to do a lil weight routine...so i need to nut out a lil program for the day...so thinking 30 minutes of bent over rows, dead lifts, bicep curls, bench press) and then 30 minutes of the stairs (and maybe yoga after)
thursday: 45 minutes body pump + 30 minute stairs
friday: 30 minute stairs then body pump
saturday: body pump + body balance + 20 minute stairs
Sunday: rest day/walking
The three weeks following that will be:
monday: PT and 45 minutes body pump + 45 minutes body balance
tuesday: PT and 15 minutes stair climbing and body pump
wednesday:my own workout (i want to do a lil weight routine...so i need to nut out a lil program for the day...so thinking 30 minutes of bent over rows, dead lifts, bicep curls, bench press) and then 30 minutes of the stairs (and maybe yoga after)
thursday: 45 minutes RPM + 30 minutes stairs
friday:body pump
saturday:rest day
sunday: my own workout (havent worked out what this will be yet....prolly a legs one tho) with 20 minutes stairs
That would give me a good mix....pump 3 times a week...body balance once a week....intense cardio 15-30 minutes at least 5 days a week...and 2 PT sessions.
I will also take weekly photos in the tshirt so I can track my progress. Of course i still want the scales to move downwards but at least by focusing on that....getting this exercise in...i will hopefully see body shape changes.
Im not gonna think about where I want to be at christmas or next year....i will just focus on the next 8 weeks and go from there.
Oh and in other news, decided to do calorie cycling at least for a week and see how it goes....so will look like this:
monday: 1400
tuesday: 1200
wednesday: 1200
thursday: 1600
friday: 1200
saturday: 1800
sunday: 1200
Now whenever i post about calorie cycling I always get questions....so when I first found out about calorie cycling this was the link that i used to base it on http://www.angelfire.com/crazy4/ahealthylifestyle/WendiePlan.html so basically for me the way i work it out...with they day after weigh in day being day 1:
day 1: low
day 2: second highest cal day
day 3: low
day 4: super high day
day 5: low
day 5: third highest cal day
day 6: low
day 7: low
I would have the super high cal day at the LATEST on day 4. I weigh in on wednesday mornings so saturday is basically my day 4, and it just works...mentally to have a high day on saturday so i have a bit of wriggle room when going out for dinner...and then the following days being lower allow for any water loss if i gain fluid from the high cal day. But anyway if your interested read that link I attached.
So thats the exercise and eating plan for the next 8 weeks...hopefully with time that tshirt will fit me better!
Monday, June 22, 2015
Reassessing.
Ive been home sick today. I woke up all stuffed up in the nose and a headache so decided to play it safe. Been in bed all day (and still am) and am feeling better.
The last hour or so I have been doing some researching on PCOS and weight loss...there is two things I have discovered which may be impacting my lack of weight loss. The funny thing is they both kinda contradict each other. So I will try one for 5 days or so...and then see what the result is. Funnily enough the first thing is something Lauren has been saying to me...and thats to hit 40% protein. Apparantly whether you are pear shape or have PCOS you should hit 40% protein. With 1200 calories thats 120 grams of protein. This was the article I found this info on Protein to carbohydrates ratio so thats what I am going to aim for...fingers cross it brings the losses.
If that doesnt work....the next thing I will try is to cut out whey from my diet. Whey apparantly can lead to insulin fluctuations (who knew???) and I have been eating a lot of whey in cheese, cottage cheese, protein powder, protein bars... I never ate a lot of any of those foods when I lost my weight before so the whey may be the answer...but I want to try the 40% protein first.
As of this morning I was up 1.5 kilos since last wednesday....which means since last monday on 1200 calories I have lost 200 grams LOL...
I am pissed about the whole process...and there is a lil part of me that thinks stuff this...but I am still keeping on. Im worried its going to get to a point where its like..hands up in the air...."we got no freaking idea why you are not losing weight"..... it does kinda remind me of the early days of weight loss of "in the too hard basket"
But i am determined not to feel sorry for myself...I need to just keep on keeping on.
So I was 120.4 kilos this morning....while i wont be 118.9 kilos or less by wednesday...it would be nice to at least get back under 120 kilos...fingers crossed....todays protein will end up at 114 grams which is not quite where it needs to be....tomorrow I have planned it for 138 grams...will reasses next sunday/monday....if no good still...I will cut out the whey.
The last hour or so I have been doing some researching on PCOS and weight loss...there is two things I have discovered which may be impacting my lack of weight loss. The funny thing is they both kinda contradict each other. So I will try one for 5 days or so...and then see what the result is. Funnily enough the first thing is something Lauren has been saying to me...and thats to hit 40% protein. Apparantly whether you are pear shape or have PCOS you should hit 40% protein. With 1200 calories thats 120 grams of protein. This was the article I found this info on Protein to carbohydrates ratio so thats what I am going to aim for...fingers cross it brings the losses.
If that doesnt work....the next thing I will try is to cut out whey from my diet. Whey apparantly can lead to insulin fluctuations (who knew???) and I have been eating a lot of whey in cheese, cottage cheese, protein powder, protein bars... I never ate a lot of any of those foods when I lost my weight before so the whey may be the answer...but I want to try the 40% protein first.
As of this morning I was up 1.5 kilos since last wednesday....which means since last monday on 1200 calories I have lost 200 grams LOL...
I am pissed about the whole process...and there is a lil part of me that thinks stuff this...but I am still keeping on. Im worried its going to get to a point where its like..hands up in the air...."we got no freaking idea why you are not losing weight"..... it does kinda remind me of the early days of weight loss of "in the too hard basket"
But i am determined not to feel sorry for myself...I need to just keep on keeping on.
So I was 120.4 kilos this morning....while i wont be 118.9 kilos or less by wednesday...it would be nice to at least get back under 120 kilos...fingers crossed....todays protein will end up at 114 grams which is not quite where it needs to be....tomorrow I have planned it for 138 grams...will reasses next sunday/monday....if no good still...I will cut out the whey.
Sunday, June 21, 2015
The weekends over :(
So its sunday night already :(
I had a good weekend. Friday night i went shopping ;) Bought 4 new tops only one did i buy at full price lol...all size 18's 2 are a tad too tight but should hopefully fit me before long. Saturday morning I went into the gym for body pump, so did a 60 minute body pump class but before the class I also did some exercises...rowed 500 metres on the rower, 10 reps of 30 kilos on chest press (didnt realise it was on 30 lol thought it was 25....that was a struggle), 1 set of 12 reps of 5 kilo inclined dumbbell bench press, 2 setsof 12 reps of 6 kilo inclined dumbbell bench press, 12 reps of shrugs with smith machine with 20 kilos, then another set of 12 with 25 kilos....and also some shoulder warm up exercises with the cable row machine.
I had a few social occassions last week but I feel I chose fairly good options. After the gym on saturday i then went and got my eyebrows waxed (gawd can you believe the last time i had them done was in brisbane on the day i was going to see Jillian...lol...so october 26th....my poor neglected eyebrows). I then went with my friend Martine to Tanias and from there we went to Tanias hairdresser where we were each going to see a psychic. LOL. Not sure I believe in that stuff but it was interesting none the less.
I dont know if I have ever really discussed my hair on this blog. But I hate wearing my hair loose unless I scrunch it. When i was my hair if i put a comb thru it then leave it i get these nice loose casual curls but soon as I put a comb or brush thru it it is like frizz city which is why 99% of the time I wear it in a ponytail. Anyway tania had a hair straightener so i borrowed it to see if I could straighten it (I have never done this myself before) anyway I did it...and it wasnt perfectly straight but OMG such a improvement on normal...so i wore it loose....i felt very fancy! I have attached a pic below :)
I had a good weekend. Friday night i went shopping ;) Bought 4 new tops only one did i buy at full price lol...all size 18's 2 are a tad too tight but should hopefully fit me before long. Saturday morning I went into the gym for body pump, so did a 60 minute body pump class but before the class I also did some exercises...rowed 500 metres on the rower, 10 reps of 30 kilos on chest press (didnt realise it was on 30 lol thought it was 25....that was a struggle), 1 set of 12 reps of 5 kilo inclined dumbbell bench press, 2 setsof 12 reps of 6 kilo inclined dumbbell bench press, 12 reps of shrugs with smith machine with 20 kilos, then another set of 12 with 25 kilos....and also some shoulder warm up exercises with the cable row machine.
I had a few social occassions last week but I feel I chose fairly good options. After the gym on saturday i then went and got my eyebrows waxed (gawd can you believe the last time i had them done was in brisbane on the day i was going to see Jillian...lol...so october 26th....my poor neglected eyebrows). I then went with my friend Martine to Tanias and from there we went to Tanias hairdresser where we were each going to see a psychic. LOL. Not sure I believe in that stuff but it was interesting none the less.
I dont know if I have ever really discussed my hair on this blog. But I hate wearing my hair loose unless I scrunch it. When i was my hair if i put a comb thru it then leave it i get these nice loose casual curls but soon as I put a comb or brush thru it it is like frizz city which is why 99% of the time I wear it in a ponytail. Anyway tania had a hair straightener so i borrowed it to see if I could straighten it (I have never done this myself before) anyway I did it...and it wasnt perfectly straight but OMG such a improvement on normal...so i wore it loose....i felt very fancy! I have attached a pic below :)
So i think next on the agenda is to buy myself a hair straightener. Actually thinking...this just kinda came to me....Lauren told me to think of a goal for when I get to 115 kilos....so i might not buy the hair straightener yet....but once I get down to 115 kilos (presuming i ever do!) that will be what i get. :)
So onto my weight loss...since this is a weight loss blog...still no action on the scales! It is now sitting around 120-121 kilos...didnt weigh myself this morning cos i stayed at Tanias last night...but if I am under 120 kilos in the morning I will be very happy. So this week I am gonna have a gain...definitely not a loss...and highly unlikely a stay the same.
I am "kinda" okay with that. From going back and looking at my journey over the years....I realise when I get back into exercise this is not uncommon for me. I get that it may take up to 6 weeks or so to get a result. Do i think i am putting on fat? Absolutely not. But it still doesnt feel great. Now I realise I am not this...and I dont want a pile of "oh your not kazz your wonderful" type messages lol....but it does at this point make me feel like i am failing...im not saying i think i am a failure...cos i am not....but i just feel like i am failing. I get this is just my stupid body and how it reacts...but still frustrating. I think the issue for me is more about what others think then what I think. The other day someone was talking to me (telling me i shouldnt count calories lol) and anyway i said...i need too...im eating 1200 calories.....exercising 45-60 minutes 4-5 times a week and not losing and his response was "the weight should be falling off you". And you know he is right, but the fact it isnt I keep replaying that line in my brain. And I know I am not doing anything wrong...but still it kinda feels like it. And I must admit when you are eating such a lil amount, and spending your cold winter evenings traipsing to the gym instead of going home to where it is warm...it is very challenging. Now I am not saying I am not seeing the benefits of this. I sure I am. When I look at that pic I took last night...you know I really liked it...I looked at it and felt good about me. I didnt feel like I looked like a ugly troll lol....my skin looks healthy, my hair looks fairly healthy I felt good..."normal"....not like I stand out.
I know specially in body pump classes i am really focusing on my form. And my back is handling pump so much better and while i am not on high weights yet...i feel i am doing that the right way...not giving into my ego to just go for heavier weights.
I prolly am not sure I still have the workouts balanced. I have the 12wbt program. The cardio sessions which are for monday and wednesdays I have....and i sweat in them. They are not ridiculously hard but definitely get some calories burnt. The resisitance programs which are tuesday and thursday I am not finding very challenging. They said from my fitness score....I should be on the beginners program...I looked at the intermediate and even that didnt look very challenging. Cos I dont need much rest because its not overly challenging....discounting the warm up and stretches...I did their resistance workout in only 20 minutes last week LOL. I think one of the things I struggle with is that balance of cardio vs resistance work. its a hard one for me which I have mentioned many times...i wish i could go back to combat...but i cannot work out why i started falling in that class and I cannot risk falling over again and breaking a wrist again lol. In a ideal perfect world I would like to do each week body balance, boxing, pump (and maybe yoga)...attack i am not fit enough for, i discussed combat above and I simply dont really find RPM challenging...thats mostly my own doing cos i dont push myself....and while i like the cycling where u stand up and cycle...i think thats the hills....where you sit with a lot of resistance...i HATE lol ;) I could also go to body jam altho not my class of choice
So going by that....over the next 2 weeks (since my days off at work are about to change at least for 3 weeks)
I could make body balance monday arvo and saturday morning
boxing I could make friday night (i think...dependant on traffic etc)
pump i could make tuesday, thursday (again dependant on traffic), friday night and saturday morning
yoga i could make wednesday nights
thursday nights i could make body jam
So because I do feel I accomplish more in classes even tho i feel so out of place in them but I may just have to suck it up and get over that LOL
monday : body balance
tuesday : pump
wednesday:yoga
thursday: pump + body jam
friday:boxing + pump
saturday: pump + body balance
Now when i look at that....attending pump and balance to me isnt a issue cos i kinda know what I am doingin those classes. Even yoga i think i could cope with. Boxing...well...UGH....haha...I just dont feel i would keep up...and i hate for one doing partner work cos im usually partner less LOL and also i hate when there will be a exercise which will be like....we will do this till everyone is finished...and everyone else is not happy cos they are holding a plank or wall squat for what feels like a eternity cos i am super slow :( I also dont know about body jam,...id feel like a dork and always the possibility i would fall...so if i cut those ones out my week would look like this:
monday : body balance + PT
tuesday : PT + body pump
wednesday : Yoga + some cardio
thursday : pump
friday : pump
saturday : body pump + balance
So if u look at that...I am still missing cardio workouts (apart from PT) lol, I also could do functional fit....I think theres a thursday night session I could attend. UGH. I hate that I started falling in combat...cos i could add that to mondays and saturdays...and I hate that i fell of the treadmill cos its ridiculous how scared of that thing i am (plus i am not sure they are really built for running even in spurts for someone my size) If I had my way in all honesty I would do a 3rd PT session (I did 3 a week when I trained with Fiona) but my trainer doesnt actually have that kind of availability. If I am going to do that much pump....and I know I have been told before 3-4 pump sessions a week will get body change...i really need to get some cardio in.
I am going walking sunday this week as well...but thats not intense cardio or anything...thats enjoyable....relaxing even.
But tomorrow is a new week...hopefully the scales dont keep going up...and soon will start going down! lol :)
Thursday, June 18, 2015
The good ole mindset!
So second post for the day LOL.
I am finding now more so then ever I am really needing to work on my mindset. As I have said I start 12WBT on monday....monday morning i weighed in at 120.6.....wednesday morning i weighed in at 118.9 - awesome eh? This morning i was 119.2...I have been daily weighing myself for so long...that I can weigh myself in the evening and generally know what I will weigh the next morning (not sure if this is a good or bad thing...prolly bad!) sooooooooo I know tomorrow morning I am expecting to weigh around 119.8-119.9 so i fully expect the scales to go up again....have I done anything wrong? No I dont think so. I drank 3 litres of water today. I went out for lunch but I thought I did amazingly well with what i chose to ate. While most people I was with were eating ribs, schnitzel, pasta or pizza i went for a lemon pepper barramundi with a cream garlic sauce and rice. It was a very thin fillet of fish i doubt it weighed more then 120 grams. It wasnt oily. The sauce came in a lil dish on the side....and i dont like sauces so i didnt dip my fish into it...i simply squeezed some lemon juice on it. I did think it was salty when I was eating it but then thought no its the pepper cos it was lemon pepper barramundi....so its possible it was a salty meal altho not sure (and am possibly grasping at straws)....it also came with some baby spinach which I ate and some white rice....i put in my tracker a cup of white rice but think it was more like 2/3 cup of rice at most. I then went to the gym and did body pump.
I am in a few minds about things. Firstly as someone said to me today "the weight should be dropping of you" and it should be....even if that fish was salty....my salt intake this week has been down to like 1000 milligrams i still had plenty of room to move with that if it was salty (i try not to exceed about 1800 milligrams)
The first thing is, I think I am going to need to go to the doctors and get blood tests done. Truth of the matter I am overdue some. I was suppose to have some done in April to follow up on my liver since it was so bad when I was in hospital....but im sure since i am eating so well now that has drastically improved...and its time consuming....basically 3 appointments....so i have been putting it off....but i think i may need to go get that done. To be honest, and prolly part of my lack in doing this lol is I have been down this road before and gone off to get tested....and apart from the low iron stores and the fatty liver I am always ok.
The second thing I wonder is....okay....maybe 1200 will not work out....I need to give it longer but it certainly doesnt seem to be working thus far. So there are 3 things I think are worth considering....calorie cycling, carb cycling or intermittent fasting.
My preference of course would be calorie cycling...and really its the only real thing I did before I havent implemented yet. The thing with that would be tho I would need to prolly set my calories at 1400 calories so I could make my low calorie days 1200. Carb cycling and intermittent fasting are THOUGHTS but they are things i would try if i get desperate...i think both i made find hard to do....but....I know they both have had success so if it comes to it i may have to try.
The other thing i keep thinking is maybe....and this is a huge statement to make....but maybe i should try a few weeks of no weighing. I think I would need to try it for a couple of weeks....cos i know if i do this....the few days before i would weigh i would stress....so if i tried it for a week i would only be stress free a few days before i would be stressing again. The reason I am wondering about this is it would just put the focus elsewhere. I have been thinking quite a bit about it today....and yes....I would like to be losing in the half a kilo to kilo range. But regardless I am STILL losing...its not that what I have been doing isnt working....it has been....its just that its been at a very slow pace. Regardless of anything where I am at now and the progress I am making is better then anything from the previous 2 years or so....the other thing is my body is definitely changing....even if the scales arent reflecting it. I know I had times like this with my weight loss when I lost the weight before....so maybe its just me its the way I work. But by not weighing (and when I say this....I would still weigh in at food coaching i just wouldnt look at the scales or find out the result....and as long as there is no significant gains then i could do that) thats my biggest concern....by not weighing daily....things will get out of control....that I will get to the end of the week....and gain. I feel this might also allow me to focus more on the process then the result....so just go to the gym and do the classes and just focus more on i guess physical abilities if that makes sense....focus more on wow i did 2 classes in a row....or wow i increased my weights in pump....or i improved on a certain exercise (altho in all the years at the gym i dont tend to improve on exercises lol....my cardiovascular improves and i can do more weights....but things like pushups...burpees...running etc doesnt improve lol) but I guess this would allow me to take a more holistic approach.
Regardless I am still losing....and even if i did only lose 300 grams a week....that would still have me down 15 kilos by this time next year which while yes its slow it would still be progress.
So I am not sure of any of these things apart from if I have no loss this week,,,,,maybe i should give calorie cycling a go for a week.....but i do need to give this a full week at least before jumping to any conclusions.
End of ramble ;)
I am finding now more so then ever I am really needing to work on my mindset. As I have said I start 12WBT on monday....monday morning i weighed in at 120.6.....wednesday morning i weighed in at 118.9 - awesome eh? This morning i was 119.2...I have been daily weighing myself for so long...that I can weigh myself in the evening and generally know what I will weigh the next morning (not sure if this is a good or bad thing...prolly bad!) sooooooooo I know tomorrow morning I am expecting to weigh around 119.8-119.9 so i fully expect the scales to go up again....have I done anything wrong? No I dont think so. I drank 3 litres of water today. I went out for lunch but I thought I did amazingly well with what i chose to ate. While most people I was with were eating ribs, schnitzel, pasta or pizza i went for a lemon pepper barramundi with a cream garlic sauce and rice. It was a very thin fillet of fish i doubt it weighed more then 120 grams. It wasnt oily. The sauce came in a lil dish on the side....and i dont like sauces so i didnt dip my fish into it...i simply squeezed some lemon juice on it. I did think it was salty when I was eating it but then thought no its the pepper cos it was lemon pepper barramundi....so its possible it was a salty meal altho not sure (and am possibly grasping at straws)....it also came with some baby spinach which I ate and some white rice....i put in my tracker a cup of white rice but think it was more like 2/3 cup of rice at most. I then went to the gym and did body pump.
I am in a few minds about things. Firstly as someone said to me today "the weight should be dropping of you" and it should be....even if that fish was salty....my salt intake this week has been down to like 1000 milligrams i still had plenty of room to move with that if it was salty (i try not to exceed about 1800 milligrams)
The first thing is, I think I am going to need to go to the doctors and get blood tests done. Truth of the matter I am overdue some. I was suppose to have some done in April to follow up on my liver since it was so bad when I was in hospital....but im sure since i am eating so well now that has drastically improved...and its time consuming....basically 3 appointments....so i have been putting it off....but i think i may need to go get that done. To be honest, and prolly part of my lack in doing this lol is I have been down this road before and gone off to get tested....and apart from the low iron stores and the fatty liver I am always ok.
The second thing I wonder is....okay....maybe 1200 will not work out....I need to give it longer but it certainly doesnt seem to be working thus far. So there are 3 things I think are worth considering....calorie cycling, carb cycling or intermittent fasting.
My preference of course would be calorie cycling...and really its the only real thing I did before I havent implemented yet. The thing with that would be tho I would need to prolly set my calories at 1400 calories so I could make my low calorie days 1200. Carb cycling and intermittent fasting are THOUGHTS but they are things i would try if i get desperate...i think both i made find hard to do....but....I know they both have had success so if it comes to it i may have to try.
The other thing i keep thinking is maybe....and this is a huge statement to make....but maybe i should try a few weeks of no weighing. I think I would need to try it for a couple of weeks....cos i know if i do this....the few days before i would weigh i would stress....so if i tried it for a week i would only be stress free a few days before i would be stressing again. The reason I am wondering about this is it would just put the focus elsewhere. I have been thinking quite a bit about it today....and yes....I would like to be losing in the half a kilo to kilo range. But regardless I am STILL losing...its not that what I have been doing isnt working....it has been....its just that its been at a very slow pace. Regardless of anything where I am at now and the progress I am making is better then anything from the previous 2 years or so....the other thing is my body is definitely changing....even if the scales arent reflecting it. I know I had times like this with my weight loss when I lost the weight before....so maybe its just me its the way I work. But by not weighing (and when I say this....I would still weigh in at food coaching i just wouldnt look at the scales or find out the result....and as long as there is no significant gains then i could do that) thats my biggest concern....by not weighing daily....things will get out of control....that I will get to the end of the week....and gain. I feel this might also allow me to focus more on the process then the result....so just go to the gym and do the classes and just focus more on i guess physical abilities if that makes sense....focus more on wow i did 2 classes in a row....or wow i increased my weights in pump....or i improved on a certain exercise (altho in all the years at the gym i dont tend to improve on exercises lol....my cardiovascular improves and i can do more weights....but things like pushups...burpees...running etc doesnt improve lol) but I guess this would allow me to take a more holistic approach.
Regardless I am still losing....and even if i did only lose 300 grams a week....that would still have me down 15 kilos by this time next year which while yes its slow it would still be progress.
So I am not sure of any of these things apart from if I have no loss this week,,,,,maybe i should give calorie cycling a go for a week.....but i do need to give this a full week at least before jumping to any conclusions.
End of ramble ;)
Day 4 of 12WBT
So I am on day 4 of 12wbt :) All going pretty good so far. The last 3 days I stuck to 1200-1250 calories. I have done my workouts each day. And the scales had dropped 1.7 kilos yesterday since Monday morning. Sadly they were up 300 grams this morning...not the end of the world just have to continue to be consistent.
Today tho is turning out challenging! I wake at 5.30am and normally have lunch at 11.30am...but today I have a work lunch on which isnt till 2pm :( I thought id be okay...but lunch time came and I was starving....and I hadnt bought anything just in case...so ended up having a cheese sandwich...no butter...one slice of cheese only (the people at the cafeteria told me that it was the saddest sandwich they had ever seen LOL) So that is about a extra 230 calories...I have allowed 600 calories for lunch (will have pasta or fish dependant on whats on offer) so my cals by the end of the day will be about 1450. I am not gonna stress over it...never know maybe my body will like the change.
Also discussed in food coaching about my exercise last night and trying to do more classes. Now i did do classes a lot last time i lost the weight so need to get back into them...initially i will focus on pump, balance and RPM. So tonight I will do a 45 minute RPM class and hopefully I make it to the gym in time to do the body pump class.
Not much else going on...have a good day all :)
Today tho is turning out challenging! I wake at 5.30am and normally have lunch at 11.30am...but today I have a work lunch on which isnt till 2pm :( I thought id be okay...but lunch time came and I was starving....and I hadnt bought anything just in case...so ended up having a cheese sandwich...no butter...one slice of cheese only (the people at the cafeteria told me that it was the saddest sandwich they had ever seen LOL) So that is about a extra 230 calories...I have allowed 600 calories for lunch (will have pasta or fish dependant on whats on offer) so my cals by the end of the day will be about 1450. I am not gonna stress over it...never know maybe my body will like the change.
Also discussed in food coaching about my exercise last night and trying to do more classes. Now i did do classes a lot last time i lost the weight so need to get back into them...initially i will focus on pump, balance and RPM. So tonight I will do a 45 minute RPM class and hopefully I make it to the gym in time to do the body pump class.
Not much else going on...have a good day all :)
Tuesday, June 16, 2015
And I joined 12WBT
...oh yes I did!
And even tho I have joined once or twice in the past....I am committed this time. I am going to do all the tasks set out. I have done all the preseason tasks including fitness test, photo and measurements (I never even did that in past attempts)...food wise I am sticking to 1200 calories and aiming for "if it didnt have a mother or grow out of the ground its not on plan". Yesterday being day 1 i survived better then expected. I am making a point to eat more fruit then normal (yesterday was raspberries and 1.5 bananas) today i have strawberries, banana and some watermelon :)
Last night I did the first 12wbt workout...it was not too hard....altho by the time I had sweated more then expected. It took about 45 minutes and burnt 463 calories and THEN i had a PT session LOL...which seriously killed me (lets climb up 7 flights of stairs and do a lil circuit of 3-4 exercises at each level lol). Tonight I will do another 12wbt workout...its mostly exercises I like doing (wow did I really say that???) so I am actually looking forward to it...and then of course PT as well :)
Last wednesday when i weighed in i was 119.2 kilos and then yesterday 120.6 kilos (eek!) but this morning I dropped down to 119.3 kilos...so still a chance of a loss this week! Tomorrows weigh in will be very interesting.
My goal over the 12 weeks of the challenge is 10 kilos...I think that is doable...hopefully this first week I will have a significant loss and then consistency over the next 9 weeks will have me hitting that mark (that would put me around 110 kilos). It should also mean by the time I fly to sydney i would hopefully be down to about 112-113 kilos....last time I flew I was 117 kilos and i was fine with the seat and seatbelt etc....but it will be nicer to be lower!
Okay time to start my workday :)
And even tho I have joined once or twice in the past....I am committed this time. I am going to do all the tasks set out. I have done all the preseason tasks including fitness test, photo and measurements (I never even did that in past attempts)...food wise I am sticking to 1200 calories and aiming for "if it didnt have a mother or grow out of the ground its not on plan". Yesterday being day 1 i survived better then expected. I am making a point to eat more fruit then normal (yesterday was raspberries and 1.5 bananas) today i have strawberries, banana and some watermelon :)
Last night I did the first 12wbt workout...it was not too hard....altho by the time I had sweated more then expected. It took about 45 minutes and burnt 463 calories and THEN i had a PT session LOL...which seriously killed me (lets climb up 7 flights of stairs and do a lil circuit of 3-4 exercises at each level lol). Tonight I will do another 12wbt workout...its mostly exercises I like doing (wow did I really say that???) so I am actually looking forward to it...and then of course PT as well :)
Last wednesday when i weighed in i was 119.2 kilos and then yesterday 120.6 kilos (eek!) but this morning I dropped down to 119.3 kilos...so still a chance of a loss this week! Tomorrows weigh in will be very interesting.
My goal over the 12 weeks of the challenge is 10 kilos...I think that is doable...hopefully this first week I will have a significant loss and then consistency over the next 9 weeks will have me hitting that mark (that would put me around 110 kilos). It should also mean by the time I fly to sydney i would hopefully be down to about 112-113 kilos....last time I flew I was 117 kilos and i was fine with the seat and seatbelt etc....but it will be nicer to be lower!
Okay time to start my workday :)
Sunday, June 14, 2015
Okay that was a lil ambitious....
That was a very ambitious diet plan I listed yesterday wasnt it? lol. I think I was having a bad....with the scales having gone up (and again up a lil bit,,,,up 700 grams) but today something happened....I had a shower and was getting dressed, had on my jeans and was about to put a top on and I caught a glimpse of my waist in the mirror. Being the size i am currently I am not wearing fitted clothes yet....a lot of clothes that basically hide my waist....anyway I was kinda surprised....my waist is starting to look smaller. I was surprised. Of course that makes my hips look even bigger LOL but my waist definitely looks smaller. I have no idea how it compares to two weeks ago's measurements...maybe it was this small 2 weeks ago and I had never noticed...but I was impressed.
Even when you lose centimetres it is very hard to correlate in my mind that I have lost when there has been minimal loss on the scales. I do feel I am doing the right things (altho the exercise still needs to be a big focus!) and I certainly want to improve my eating (ie the oven fries....they are not coming back in the house at least for a while), but,,,,,I dont think I am ready to give up quest bars just yet LOL
I weigh in on wednesday and it is not looking like a loss for me...which is disappointing me I need to continue to just trust the process and do my best. I think as of this wednesday my calories will be lowered to 1500 calories. I also have a few eating out meals....so I think I will suggest to Lauren I calorie cycle this week so thursday and saturday I have more calories....eating lower calories during the week when I am busy with work is not so hard....and i think it prolly is time to test out the calorie cycling...i truly believe 1400-1500 cals is prolly around where I need to sit....and fingers crossed this will get the losses going LOL. I know there will be a point i need to cut back to 1200 calories but I would like to put that off as long as possible....but of course...no point eating more then that if I am not going to get results....so its still a process of working out where I should be.
Exercise wise...hopefully make it in time for body balance tomorrow night and then a PT session.
Enjoy your week all :)
After writing this I made a decision .... I will detail more later once I have spoken in more detail with my food coach....but hell yeah to getting this weight moving ;)
Even when you lose centimetres it is very hard to correlate in my mind that I have lost when there has been minimal loss on the scales. I do feel I am doing the right things (altho the exercise still needs to be a big focus!) and I certainly want to improve my eating (ie the oven fries....they are not coming back in the house at least for a while), but,,,,,I dont think I am ready to give up quest bars just yet LOL
I weigh in on wednesday and it is not looking like a loss for me...which is disappointing me I need to continue to just trust the process and do my best. I think as of this wednesday my calories will be lowered to 1500 calories. I also have a few eating out meals....so I think I will suggest to Lauren I calorie cycle this week so thursday and saturday I have more calories....eating lower calories during the week when I am busy with work is not so hard....and i think it prolly is time to test out the calorie cycling...i truly believe 1400-1500 cals is prolly around where I need to sit....and fingers crossed this will get the losses going LOL. I know there will be a point i need to cut back to 1200 calories but I would like to put that off as long as possible....but of course...no point eating more then that if I am not going to get results....so its still a process of working out where I should be.
Exercise wise...hopefully make it in time for body balance tomorrow night and then a PT session.
Enjoy your week all :)
After writing this I made a decision .... I will detail more later once I have spoken in more detail with my food coach....but hell yeah to getting this weight moving ;)
Saturday, June 13, 2015
Its time....
As most know a couple of years ago 2011/2012 I was pretty damn close to goal...in fact was only 3 kilos from it! Then I started to struggle...I couldnt lose the last bit of weight...I was doing huge amounts of exercise and only eating 1200-1300 calories. And then one day....I remember it so clearly....I was in Rundle Mall on the way to the gym on a saturday morning. Someone messaged me and said..."you should be eating more now you are close to goal, I would have thought you knew that" and then gave me a link to a post on myfitnesspal....which advocated eating more...doing heavy weight work. Prior to this I had a very set plan in my head. I calorie cycled and followed what Jillian outlays in her book "Master your metabolism". I ate very clean and aimed for organic food when I could, I cut out MOST of my artificial sweeteners (only had them in my diet cokes, mayonnaise and sour cream) everything else apart from milk I ate the full fat versions of. I ate very simply and to be honest ate the same foods most days LOL. Anyway MFP forums as i have said before were detriment to me....theres a lot of "it doesnt matter what you eat as long as you are in a calorie deficit"
Now...I KNOW im in a calorie deficit at the moment...there is no reason why i shouldnt be losing....but again since weigh in day the weight has gone up (by 400 grams as of this morning) it reminds me of back in 2009 how I plateaud out for 7 months! Then over xmas I read Jillians book, threw out my microwave (and my friends still give me chit over that to this very day) and I calorie cycled. Come 2010 from week 1....i was just a weight loss machine....i think i lost something like 12 kilos in the first 10 weeks and in just over a year I lost 50 kilos.
Now since I got back on track this time I have not been eating completely clean. Ive been having oven fries, diet coke (just like last time I dont plan at this stage to give up the diet coke), chocolate (and not 70% cocoa dark chocolate), cheese, processed chicken kiev, quest bars (while nothing is listed bad on quest bar packets...there is a lot of talk on the internet that their nutritional panel is not 100% accurate and whilst I dont necessarily believe that...it makes me sceptic), bbq shapes (admittedly only 25 grams at a time...but still!)
So I have been going back thru Jillians book today....and there was a motto i followed back then...i need to follow again "if it didnt have a mother or grow in the ground....dont eat it" So I want to for the next 10 days follow a very basic menu which will be:
breakfast : 40 grams of oats and 30 grams protein powder and 50 grams of berries
snack : 10 grams peanut butter and a banana
lunch : sandwich with burgen bread and 50 grams of turkey and a tablespoon of mayonnaise
snack :170 grams yoghurt with 5 grams shredded organic coconut
dinner : 150 grams roasted chicken with salad (mixed lettuce, roasted capsicum, some kaleslaw,
snack : 30 grams protein powder
That would put my calories at approximately 1320 calories and my sodium at 1423 mg. I believe we are lowering my cals to 1500 this week....so I could bump up the calories to hit the current 1650 or 1500 as of wednesday with some raw cashews and/or mandarin.
I do believe based on past experience my cals need to be down to 1500. Now i am not saying i eat exactly like this long term but i want to give it 10 days or so to see if it creates a difference.
The other thing is.....da da duh,,,,,,,,,,,,,,,,,,,,,,, exercise. I have this very bad habit of if the scales go up I avoid the gym cos i think to myself....oh maybe its gone up from fluid retention from resistance work...ill give it a day or two to go down....which ultimately does me no favours and kinda highlights to me that i am way too focused on the scales.
I often remember how when I was stuck in plateau for 7 months in 2009 and how at the time i felt like a piece of the puzzle was missing....that i decided this was going to become "my hobby" and so when something is a hobby not only do u like to watch videos, read books, blogs etc on it...but you like to DO it....and so the exercise has to become a bigger priority.
The more I do it....the easier it will become. So I believe the gym is open tomorrow...i intend to go in....i will work out a lil workout shortly for tomorrow. Then this week my aim will be :
monday : body balance plus PT plus 10km bike ride
tuesday : 30 minutes of my own workout (upper body) plus PT and body pump or 10km cycle
wednesday : my own workout (legs)
thursday : pump (or my own all over workout if i dont make it on time) and then i will decide if i have the guts to do a functional fit session lol or RPM
friday : 30 minute upper workout plus body pump and 10km cycle
saturday : 60 minute walk in the morning
I know its a lot of exercise...but its all completely doable...I use to many excuses....with the amount of exercise I did when on holidays I have proven to do more then I like to believe (thats the lazy girl in me)....I am single...while I know recovery is very important..doing a fast quick gym session just to come home and sit in front of the tv isnt getting me to goal...i know from experience that for me...i am the type that does need to do a fair bit of exercise....not saying that will make the scales move faster....but hopefully affect body change....and get my focus off the scales.
Some people may think this is all excessive....but the food....I just need to cut out the crap and get back to bare bone basics to help workout if its the food or my calorie budget thats preventing the losses...and exercise wise....well its just time to get off my ass in relation to that LOL.
Have a good saturday night all :)
Now...I KNOW im in a calorie deficit at the moment...there is no reason why i shouldnt be losing....but again since weigh in day the weight has gone up (by 400 grams as of this morning) it reminds me of back in 2009 how I plateaud out for 7 months! Then over xmas I read Jillians book, threw out my microwave (and my friends still give me chit over that to this very day) and I calorie cycled. Come 2010 from week 1....i was just a weight loss machine....i think i lost something like 12 kilos in the first 10 weeks and in just over a year I lost 50 kilos.
Now since I got back on track this time I have not been eating completely clean. Ive been having oven fries, diet coke (just like last time I dont plan at this stage to give up the diet coke), chocolate (and not 70% cocoa dark chocolate), cheese, processed chicken kiev, quest bars (while nothing is listed bad on quest bar packets...there is a lot of talk on the internet that their nutritional panel is not 100% accurate and whilst I dont necessarily believe that...it makes me sceptic), bbq shapes (admittedly only 25 grams at a time...but still!)
So I have been going back thru Jillians book today....and there was a motto i followed back then...i need to follow again "if it didnt have a mother or grow in the ground....dont eat it" So I want to for the next 10 days follow a very basic menu which will be:
breakfast : 40 grams of oats and 30 grams protein powder and 50 grams of berries
snack : 10 grams peanut butter and a banana
lunch : sandwich with burgen bread and 50 grams of turkey and a tablespoon of mayonnaise
snack :170 grams yoghurt with 5 grams shredded organic coconut
dinner : 150 grams roasted chicken with salad (mixed lettuce, roasted capsicum, some kaleslaw,
snack : 30 grams protein powder
That would put my calories at approximately 1320 calories and my sodium at 1423 mg. I believe we are lowering my cals to 1500 this week....so I could bump up the calories to hit the current 1650 or 1500 as of wednesday with some raw cashews and/or mandarin.
I do believe based on past experience my cals need to be down to 1500. Now i am not saying i eat exactly like this long term but i want to give it 10 days or so to see if it creates a difference.
The other thing is.....da da duh,,,,,,,,,,,,,,,,,,,,,,, exercise. I have this very bad habit of if the scales go up I avoid the gym cos i think to myself....oh maybe its gone up from fluid retention from resistance work...ill give it a day or two to go down....which ultimately does me no favours and kinda highlights to me that i am way too focused on the scales.
I often remember how when I was stuck in plateau for 7 months in 2009 and how at the time i felt like a piece of the puzzle was missing....that i decided this was going to become "my hobby" and so when something is a hobby not only do u like to watch videos, read books, blogs etc on it...but you like to DO it....and so the exercise has to become a bigger priority.
The more I do it....the easier it will become. So I believe the gym is open tomorrow...i intend to go in....i will work out a lil workout shortly for tomorrow. Then this week my aim will be :
monday : body balance plus PT plus 10km bike ride
tuesday : 30 minutes of my own workout (upper body) plus PT and body pump or 10km cycle
wednesday : my own workout (legs)
thursday : pump (or my own all over workout if i dont make it on time) and then i will decide if i have the guts to do a functional fit session lol or RPM
friday : 30 minute upper workout plus body pump and 10km cycle
saturday : 60 minute walk in the morning
I know its a lot of exercise...but its all completely doable...I use to many excuses....with the amount of exercise I did when on holidays I have proven to do more then I like to believe (thats the lazy girl in me)....I am single...while I know recovery is very important..doing a fast quick gym session just to come home and sit in front of the tv isnt getting me to goal...i know from experience that for me...i am the type that does need to do a fair bit of exercise....not saying that will make the scales move faster....but hopefully affect body change....and get my focus off the scales.
Some people may think this is all excessive....but the food....I just need to cut out the crap and get back to bare bone basics to help workout if its the food or my calorie budget thats preventing the losses...and exercise wise....well its just time to get off my ass in relation to that LOL.
Have a good saturday night all :)
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