Week 11 seemed like just another week to me in terms of my eating habits and my physical activity. I didn't do anything too crazy or different, but still achieved amazing results, which is totally fine with me! Nothing too special to note so this post will be a little shorter than usual...
Physical Activity:
-4/13/13: ran on the treadmill for 45 minutes
-4/14/13: ran outside for 35 minutes (went 3.5 miles)
-4/16/13: BODYATTACK
-4/17/13: BODYSTEP
-4/18/13: swam laps freestyle for 20 minutes, 650 meters total
I can finally run 3 miles without stopping!!! Never in my life did I think I'd be able to do that. It just goes to show you that practice makes perfect and if you keep at it you really can make progress. I found that when I run outside I can typically go faster than I do on the treadmill, so I was pretty impressed with myself for that too.
Food:
Nothing too special happened during week 11 in terms of food challenges. I ate well consistently throughout the week and still went out and had fun with my friends. I'm only human, and there have definitely been weeks during this process when I splurged a little too much or binged on the weekends and then had to make up for it throughout the week. Week 11, luckily, was not that kind of week. It was smooth sailing over the weekend and during the week.
Cooking:
I tried out a new quinoa recipe last week, but this time it was quinoa with lots of yummy veggies mixed in and a lemon-basil dressing. It was a great summer salad that was filling and delicious, and I was able to eat the leftovers all week long. Recipe coming soon.
Weigh-In:
Let's just get to the good part already! For the first time I actually wasn't too nervous about my weigh-in. I was confident in the fact that I had done well all week long and pretty much expected to make my 1 pound goal with ease. It was nice to not be freaking out before getting on the scale for once! Little did I know that I actually over-achieved last week, because in the end I lost...
2 POUNDS!!!
That's right, 2 pounds last week, which brings my total weight loss in 11 weeks to 14 pounds!!! I still have 4 weeks to go in my challenge and I'm only 1 pound away from my goal weight! It's such an amazing feeling to know that I'm almost there. I'm going to carry out my plan through the full 15 weeks to see if I can lose more weight than I initially hoped and work on my other goals as well. Here's to hoping the last month of this challenge goes smoothly!
Showing posts with label Gold's Gym. Show all posts
Showing posts with label Gold's Gym. Show all posts
Monday, April 22, 2013
Monday, April 15, 2013
Week 10 Update
Slow and steady wins the race, right? That's exactly how I feel about my progress over the last few weeks. I'm not seeing the big numbers I was posting towards the beginning of this challenge, but I am still consistently getting results and I'm doing it in the healthiest way I know how. Read on to find out how week 10 of my challenge went!
Physical Activity:
-4/6/13: ran on the treadmill for 45 minutes
-4/7/13: ran outside for 30 minutes (total distance was about 2.7 miles)
-4/9/13: BODYATTACK
-4/10/13: BODYSTEP
-4/12/13: ran outside for 28 minutes (did the same 2.7 mile loop - I got faster!)
The weather is finally turning spring-like in DC, which means I've been able to start running outside more instead of always heading to the gym for the treadmill. Even though running outside presents challenges in terms of keeping pace etc, it's also much more enjoyable thanks to the changing scenery. Living someplace like DC really helps because most of the time I go run around the national mall, which means I'm looking at the Washington Monument and the Capitol Building, as well as beautiful museums along the way.
I also tried another new class this week, and I think I might be hooked! BODYSTEP is another Les Mills class that they offer at the Gold's Gym I go to. I've always been nervous about taking step classes because I'm not the most coordinated person and I'm always afraid that I'll trip over the step. This week I decided to get over that and I ended up really enjoying the class. The instructor was the same woman who teaches the BODYATTACK class on Tuesday and she is really great. She's very positive and motivating throughout the whole class and she never makes you feel like you're not doing something right, she just encourages everyone to do what they can and to keep moving. All in all, BODYSTEP was a great workout and I'd like to keep taking the class to switch up my workouts throughout the week.
The biggest proof that my drive to stay on track with this challenge continues is that I actually woke up extra early on Friday morning to get a run in before going to work. I had only fit in 4 workouts last week and I knew my schedule wouldn't allow me to exercise Friday evening after work, so I did what I had to do and forced myself out of bed bright and early. For anyone who doesn't know me, I am not a morning person, so the fact that I woke up even earlier than I normally do on a work day in order to EXERCISE is really saying something. It all comes down to the fact that I just really don't want to fail in this challenge. I want to make sure I accomplish this goal I set for myself, so I'm willing to do whatever I have to do to make it happen.
Food:
I have to honest and admit that I did not make the best choices in terms of food and drink at the beginning of week 10. Last weekend was filled with a lot of food-centric activities, and when that happens it's hard for me to be as vigilant about calories etc. I can at least say that I was very aware of all the choices I made in regards to food and alcohol, and even when I didn't make the best decisions, I still tracked everything that I consumed, and that's really important. It would be very easy to just leave things out when I'm tracking my food intake, but that wouldn't be honest and I need to see all those things written down in order to stay conscious and responsible for what I eat and to make sure I balance things out during the rest of the week.
For example, my friends and I always do family dinner together on Sunday evenings. It's a wonderful tradition we started to give ourselves one more thing to look forward to every weekend and it's a great way to bring all our friends together to catch up and regroup. Last weekend we had a guest join us for Sunday dinner and she cooked the most amazing Mexican food for us, she made a dish called Chicken Tinga. The food was phenomenal, but the problem was I had already treated myself earlier that day at a brunch picnic that some friends and I had attended, and I also ended up consuming more alcohol that day than I originally intended, merely because of the fact that I took on a careless attitude that day. I definitely enjoyed myself a lot at both activities and I worked hard during the rest of the week to make up for the binging I had done over the weekend, but I still wish that I had made better choices and been a little more selective with my choices on Sunday. I didn't need to have a bloody mary AND a mimosa at brunch, and I didn't need to have a glass of wine AND a beer at dinner. I think this is very common for people who are trying to lose weight and are watching their diet. You want to eat and drink the things you normally would when you're out and about with your friends, but it's important to maintain the balance between enjoying yourself in the moment and putting in effort towards achieving your long term goals. That's something that I'm definitely still working on!
Cooking:
I decided to tackle something new last week and opted to make dessert! I had yet to attempt a dessert recipe throughout this challenge and there was a skinny raspberry lemonade cupcake recipe that I had been wanting to try. It was a gorgeous day when I made them so the raspberry lemonade flavor worked perfectly. The cupcakes turned out to be a really nice treat and didn't endanger my diet plan at all! Everybody enjoyed them and I didn't have to feel guilty about eating one, so that's a win-win! I'll post the recipe later this week.
Weigh-In:
Like I said before, I was really concerned last week because of the decisions I made during the weekend. I did work very hard and was very disciplined during the week in terms of food in order to compensate, but I was even more nervous than usual before my weigh-in. Maybe I need to start thinking about those nerves when I'm making decisions about what to eat! With that said, this week I lost...
1 POUND!!!
I was so relieved to see that I still managed to lose another pound this past week, despite the fact that I was very worried I wouldn't. I'm happy that I'm still progressing, but I need to use Week 10 as a lesson that cheating too much or binging on the weekend and then trying to work double time during the week to make up for it is not the best strategy. Moving forward into the last 5 weeks of my challenge I want to keep that in mind at all times. I'm 12 pounds down and 2/3 of the way through my challenge and the end is in sight, but there's still plenty more work to do!
Physical Activity:
-4/6/13: ran on the treadmill for 45 minutes
-4/7/13: ran outside for 30 minutes (total distance was about 2.7 miles)
-4/9/13: BODYATTACK
-4/10/13: BODYSTEP
-4/12/13: ran outside for 28 minutes (did the same 2.7 mile loop - I got faster!)
The weather is finally turning spring-like in DC, which means I've been able to start running outside more instead of always heading to the gym for the treadmill. Even though running outside presents challenges in terms of keeping pace etc, it's also much more enjoyable thanks to the changing scenery. Living someplace like DC really helps because most of the time I go run around the national mall, which means I'm looking at the Washington Monument and the Capitol Building, as well as beautiful museums along the way.
I also tried another new class this week, and I think I might be hooked! BODYSTEP is another Les Mills class that they offer at the Gold's Gym I go to. I've always been nervous about taking step classes because I'm not the most coordinated person and I'm always afraid that I'll trip over the step. This week I decided to get over that and I ended up really enjoying the class. The instructor was the same woman who teaches the BODYATTACK class on Tuesday and she is really great. She's very positive and motivating throughout the whole class and she never makes you feel like you're not doing something right, she just encourages everyone to do what they can and to keep moving. All in all, BODYSTEP was a great workout and I'd like to keep taking the class to switch up my workouts throughout the week.
The biggest proof that my drive to stay on track with this challenge continues is that I actually woke up extra early on Friday morning to get a run in before going to work. I had only fit in 4 workouts last week and I knew my schedule wouldn't allow me to exercise Friday evening after work, so I did what I had to do and forced myself out of bed bright and early. For anyone who doesn't know me, I am not a morning person, so the fact that I woke up even earlier than I normally do on a work day in order to EXERCISE is really saying something. It all comes down to the fact that I just really don't want to fail in this challenge. I want to make sure I accomplish this goal I set for myself, so I'm willing to do whatever I have to do to make it happen.
Food:
I have to honest and admit that I did not make the best choices in terms of food and drink at the beginning of week 10. Last weekend was filled with a lot of food-centric activities, and when that happens it's hard for me to be as vigilant about calories etc. I can at least say that I was very aware of all the choices I made in regards to food and alcohol, and even when I didn't make the best decisions, I still tracked everything that I consumed, and that's really important. It would be very easy to just leave things out when I'm tracking my food intake, but that wouldn't be honest and I need to see all those things written down in order to stay conscious and responsible for what I eat and to make sure I balance things out during the rest of the week.
For example, my friends and I always do family dinner together on Sunday evenings. It's a wonderful tradition we started to give ourselves one more thing to look forward to every weekend and it's a great way to bring all our friends together to catch up and regroup. Last weekend we had a guest join us for Sunday dinner and she cooked the most amazing Mexican food for us, she made a dish called Chicken Tinga. The food was phenomenal, but the problem was I had already treated myself earlier that day at a brunch picnic that some friends and I had attended, and I also ended up consuming more alcohol that day than I originally intended, merely because of the fact that I took on a careless attitude that day. I definitely enjoyed myself a lot at both activities and I worked hard during the rest of the week to make up for the binging I had done over the weekend, but I still wish that I had made better choices and been a little more selective with my choices on Sunday. I didn't need to have a bloody mary AND a mimosa at brunch, and I didn't need to have a glass of wine AND a beer at dinner. I think this is very common for people who are trying to lose weight and are watching their diet. You want to eat and drink the things you normally would when you're out and about with your friends, but it's important to maintain the balance between enjoying yourself in the moment and putting in effort towards achieving your long term goals. That's something that I'm definitely still working on!
Cooking:
I decided to tackle something new last week and opted to make dessert! I had yet to attempt a dessert recipe throughout this challenge and there was a skinny raspberry lemonade cupcake recipe that I had been wanting to try. It was a gorgeous day when I made them so the raspberry lemonade flavor worked perfectly. The cupcakes turned out to be a really nice treat and didn't endanger my diet plan at all! Everybody enjoyed them and I didn't have to feel guilty about eating one, so that's a win-win! I'll post the recipe later this week.
Weigh-In:
Like I said before, I was really concerned last week because of the decisions I made during the weekend. I did work very hard and was very disciplined during the week in terms of food in order to compensate, but I was even more nervous than usual before my weigh-in. Maybe I need to start thinking about those nerves when I'm making decisions about what to eat! With that said, this week I lost...
1 POUND!!!
I was so relieved to see that I still managed to lose another pound this past week, despite the fact that I was very worried I wouldn't. I'm happy that I'm still progressing, but I need to use Week 10 as a lesson that cheating too much or binging on the weekend and then trying to work double time during the week to make up for it is not the best strategy. Moving forward into the last 5 weeks of my challenge I want to keep that in mind at all times. I'm 12 pounds down and 2/3 of the way through my challenge and the end is in sight, but there's still plenty more work to do!
Monday, March 11, 2013
Week 5 Update
Week 5 was a very interesting week, so let's just get right into it shall we?
Physical Activity:
-3/2/13: ran on the treadmill for 45 minutes, then 30 Day Shred level 1
-3/3/13: 30 Day Shred level 1
-3/4/13: ran on the treadmill for 30 minutes, then 30 Day Shred level 1
-3/5/13: BODYATTACK
-3/6/13: 30 Day Shred level 1
-3/7/13: swam laps freestyle for 30 minutes, 800 meters total
-3/8/13: 30 Day Shred level 1
In honor of March Madness I wanted to kick up my workouts, so I had decided that in addition to the exercise I was already getting, I would start a workout DVD that my friend let me borrow: the Jillian Michaels 30 Day Shred. The DVD focuses on very fast, intense workouts (about 25 minutes including warm up and cool down) consisting of a mix of strength training, cardio, and ab-specific exercises. My plan was to do the DVD every day for the month of March, and I was going to do each level for 10 days (there are 3 levels), but about 6 days in I found out that you're not actually supposed to do the DVD every single day, you're supposed to include rest days to allow your muscles to rest and repair, which was such a blessing because that DVD was seriously kicking my butt! So now I'm going to do the DVD 3 days a week and see if that changes anything. Also, working out every single day for 7 days was so exhausting, and definitely not a maintainable routine, and in the end it wasn't as effective anyway (see weight loss results below), so I'm going to have to tone things down again. So much for March Madness...
Food:
Food and alcohol both became an issue last week, since it was one of my bff's birthdays and the festivities included a nice dinner out, followed by a night of drinking and dancing, as well as a Drag Brunch Buffet the next morning, and then a pasta dinner complete with red velvet cake for dessert that night (If you've never done a drag brunch, you need to! This is the one we went to). Needless to say, I was faced with a lot of temptation, and I may not have made the smartest choices. I broke my 3 drink maximum rule for going out, and I also couldn't resist some of the less healthy food options on the brunch buffet. My self-control definitely slipped, and unfortunately it had an impact on my results for the week. I tried to make really healthy choices throughout the rest of the week, but in the end I don't think it balanced out.
Cooking:
This week I decided to break in my new crock pot, and the recipe I made was for Pesto Ranch Chicken that I found, of course, on Pinterest. It was a bit high in calories and sodium due to the large portions of chicken and the sauce that I used, but it was delicious and I only ended up eating half a serving so it wasn't too bad. The chicken literally fell apart and was super moist thanks to the long, slow heat of the crock pot. Recipe to be posted separately later this week.
Weigh-In:
So here it is, the moment of truth. The results of my weigh-in for week 5 are:
I gained 1 lb!!!
As bad as it made me feel to actually gain weight instead of losing or at least staying the same, I realize that there are a few different factors that went into this. The first, and the one that I'd really like to think is the biggest, is the fact that I was doing the 30 Day Shred DVD almost every day last week, and that is a very strength-training intensive program. That means that I was probably building muscle by doing those workouts, which would lead me to gain weight instead of losing. The trainer that I met with at the gym a few weeks ago recommended 75% cardio and 25% strength in order to lose weight, so I'd like to keep that in mind as the weeks continue. Another factor might be that I had more drinks than is usually recommended for weight loss when I was out last weekend (Jillian Michaels advises no more than 2 drinks per WEEK when you're trying to lose weight!), and the fact that I ate out a few times and let myself have more of a cheat weekend than just a cheat meal or cheat day. I'm trying not to get too discouraged, though, and I plan on going back to focusing more on the cardio aspect of things in order to drop the weight I want to.
All in all, I'm now at a total loss of 6 pounds in 5 weeks and 1/3 of the way through my program with 10 weeks to go and 9 more pounds to lose. I'm still slightly ahead of the game in terms of my original plan for 1 pound per week, and I am positive that I can get back on track and still reach the goals I originally set for myself. Now I need to get to work!
Physical Activity:
-3/2/13: ran on the treadmill for 45 minutes, then 30 Day Shred level 1
-3/3/13: 30 Day Shred level 1
-3/4/13: ran on the treadmill for 30 minutes, then 30 Day Shred level 1
-3/5/13: BODYATTACK
-3/6/13: 30 Day Shred level 1
-3/7/13: swam laps freestyle for 30 minutes, 800 meters total
-3/8/13: 30 Day Shred level 1
In honor of March Madness I wanted to kick up my workouts, so I had decided that in addition to the exercise I was already getting, I would start a workout DVD that my friend let me borrow: the Jillian Michaels 30 Day Shred. The DVD focuses on very fast, intense workouts (about 25 minutes including warm up and cool down) consisting of a mix of strength training, cardio, and ab-specific exercises. My plan was to do the DVD every day for the month of March, and I was going to do each level for 10 days (there are 3 levels), but about 6 days in I found out that you're not actually supposed to do the DVD every single day, you're supposed to include rest days to allow your muscles to rest and repair, which was such a blessing because that DVD was seriously kicking my butt! So now I'm going to do the DVD 3 days a week and see if that changes anything. Also, working out every single day for 7 days was so exhausting, and definitely not a maintainable routine, and in the end it wasn't as effective anyway (see weight loss results below), so I'm going to have to tone things down again. So much for March Madness...
Food:
Food and alcohol both became an issue last week, since it was one of my bff's birthdays and the festivities included a nice dinner out, followed by a night of drinking and dancing, as well as a Drag Brunch Buffet the next morning, and then a pasta dinner complete with red velvet cake for dessert that night (If you've never done a drag brunch, you need to! This is the one we went to). Needless to say, I was faced with a lot of temptation, and I may not have made the smartest choices. I broke my 3 drink maximum rule for going out, and I also couldn't resist some of the less healthy food options on the brunch buffet. My self-control definitely slipped, and unfortunately it had an impact on my results for the week. I tried to make really healthy choices throughout the rest of the week, but in the end I don't think it balanced out.
Cooking:
This week I decided to break in my new crock pot, and the recipe I made was for Pesto Ranch Chicken that I found, of course, on Pinterest. It was a bit high in calories and sodium due to the large portions of chicken and the sauce that I used, but it was delicious and I only ended up eating half a serving so it wasn't too bad. The chicken literally fell apart and was super moist thanks to the long, slow heat of the crock pot. Recipe to be posted separately later this week.
 |
| Raw chicken, yum! |
So here it is, the moment of truth. The results of my weigh-in for week 5 are:
I gained 1 lb!!!
As bad as it made me feel to actually gain weight instead of losing or at least staying the same, I realize that there are a few different factors that went into this. The first, and the one that I'd really like to think is the biggest, is the fact that I was doing the 30 Day Shred DVD almost every day last week, and that is a very strength-training intensive program. That means that I was probably building muscle by doing those workouts, which would lead me to gain weight instead of losing. The trainer that I met with at the gym a few weeks ago recommended 75% cardio and 25% strength in order to lose weight, so I'd like to keep that in mind as the weeks continue. Another factor might be that I had more drinks than is usually recommended for weight loss when I was out last weekend (Jillian Michaels advises no more than 2 drinks per WEEK when you're trying to lose weight!), and the fact that I ate out a few times and let myself have more of a cheat weekend than just a cheat meal or cheat day. I'm trying not to get too discouraged, though, and I plan on going back to focusing more on the cardio aspect of things in order to drop the weight I want to.
All in all, I'm now at a total loss of 6 pounds in 5 weeks and 1/3 of the way through my program with 10 weeks to go and 9 more pounds to lose. I'm still slightly ahead of the game in terms of my original plan for 1 pound per week, and I am positive that I can get back on track and still reach the goals I originally set for myself. Now I need to get to work!
Monday, March 4, 2013
Week 4 Update
Yes, you're reading that correctly, I burned 643 CALORIES in an hour!!! That's thanks to the super intense BODYATTACK class I take on Tuesdays at my gym. Speaking of the gym...
Physical Activity:
-2/23/13: ran on the treadmill for 45 minutes
-2/25/13: swam laps freestyle for 30 minutes, 700 meters total
-2/26/13: BODYATTACK
-2/27/13: walked 2.8 miles in 45 minutes (from work to the gym), then walked on the treadmill at a steep incline for 20 minutes
-3/1/13: Jillian Michaels 30 Day Shred DVD, level 1
I used my new heart rate monitor during all those activities, and it's so helpful since it tells me exactly how many calories I burn, what my average heart rate was, what my max heart rate was, and how long I had my heart rate in the right zone for maximum effectiveness. This is one of the best purchases I could have made, especially for calorie tracking purposes.
I also had a free fitness assessment at my gym on the 27th. I met with a trainer and we went over my weight loss goals (which she said are totally doable, yay!), she weighed and measured me, and then we had a short personal training session. She gave me a lot of useful information and now I can do a lot of the exercises she showed me on my own. Out of all her measurements, one was my body fat percentage (yikes). I remember having this done when I was in college and worked at a gym, and when I was 20 years old my body fat percentage was around 22%. Unfortunately, that number has increased since then, and now I'm at 28%!!! Apparently a healthy range is between 15-20%. Because of that, I now have another goal to add to my challenge: decrease my body fat back down to 22% by the time this challenge is over (there are 11 weeks left). That means I have to undo 5 years of carelessness in 11 weeks. I can do this!
Food:
I don't believe food was really an issue during week 4, but my roommate and I decided to throw a party last weekend, which meant that I had to pay attention to my alcohol intake. During the first few weeks I have been really good about keeping my alcohol consumption to a minimum, since drinking too much is one of the WORST things you can do when trying to lose weight. It's such a huge factor! However, I was actually very well behaved at the party. I let myself indulge with my friends, but I didn't go overboard and kept good track of how many drinks I had.
Cooking:
My new recipe for Week 4 was a Turkey Chili recipe that one of my best friends sent me. It was such an easy thing to make, it was super healthy, and I had plenty of leftovers to take to work for lunch throughout the week.
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| Here it is, burbling away! |
Another of my recent purchases is a Crock Pot, which is another super simple way to cook, so I'm excited to start experimenting with some Crock Pot recipes in the coming weeks. Stay on the lookout for those!
Weigh-In:
I am pleased to report that my good results have not stopped coming, and after week 4 I lost
1 POUND!!!
That means I've lost 7 pounds so far, and I still have 11 weeks left in my challenge. Who knows...at this rate maybe I'll lose more than 15 pounds!
Monday, February 25, 2013
Week 3 Update
Week 3 was a complete success! I really tried to be SUPER EXTRA good last week, and in the end it definitely paid off. I met my workout goals, tried a new class, cooked something new, and saw results. Here's what you missed:
Physical Activity:
-2/16/13: ran on the treadmill for 45 minutes
-2/18/13: ran on the treadmill for 25 minutes, then used the elliptical for 20 minutes
-2/19/13: took the BODYATTACK class
-2/21/13: swam laps freestyle for 30 minutes, 700 meters total
When I run on the treadmill, I actually do a combination of walking and running, since I'm just starting out and I want to ease into it, but it is mostly running. Typically I'll warm up by walking for 1 song on my iPod, and then I'll run for 3 or 4 songs in a row, and then walk for a song, and then run again etc. This week I realized one day that I had run for a mile straight without stopping, and it was such an accomplishment! As I continue I'd like to start focusing on running longer distances at a time.
I can also tell that I'm improving with swimming and this was only my third time going. I swam 100 meters more than I normally do in the same amount of time. I don't get tired as easily, and I can swim faster. Hooray for progress! I also took my own advice and tried a new class, les mills BODYATTACK. Such an intense workout, and I can't wait to go back for more this week. I have a feeling that class was a big reason why I saw such great results last week.
Food:
My dad was in town visiting last weekend so I ate out a lot, but I practiced a lot of self control, which was definitely not easy! One night we went to a seafood buffet...aka temptation central. I tried a little bit of everything, and let myself eat some of the not-so-healthy items; I just made sure to not overeat and when I was full, I stopped. I even let myself get dessert! Saturday we went to brunch and instead of ordering my usual favorite, Eggs Benedict, I opted for a Mediterranean Omelette with spinach, tomatoes, and feta cheese. The dish came with hashbrowns that I only picked at. These are the kinds of changes I'm trying to make that I can be happy with. I still eat things I like, I just don't overdo it.
Cooking:
One of my initial goals for this challenge was to start learning how to cook things myself, and I'd like to try to learn how to cook 1 new thing each week. I need to learn how to make things for myself instead of relying so much on prepared foods, and I've been finding a lot of yummy, healthy recipes online that I'd like to try out. Week 3's recipe was a really simple but delicious dish:
Quinoa is something I had been wanting to learn how to cook, since it's a grain but it's also a complete protein and so good for you. It's an excellent substitute for rice or pasta! This recipe was so easy, which I need because I have practically zero experience in the kitchen. I found this on Pinterest, but the original recipe can be found here. I was able to eat the casserole all throughout the week and didn't have to feel bad about it! More cooking adventures to come, but now on to the moment of truth...
Weigh-In:
Even though I tried to be really good all week, I was really nervous that I might not have lost any weight during week 3. I wasn't really noticing any physical changes, so I was more than pleasantly surprised to get on the scale Saturday and see that I lost...
3 POUNDS!!!
That's right, I lost 3 pounds in 1 week! I was ecstatic. I have now lost a total of 6 pounds in 3 weeks and I have 12 weeks left to lose the remaining 9 pounds. I know that the more weight you lose, the harder it becomes, so I remind myself that while this progress is fantastic, I may plateau at some point and have weeks where I don't lose anything, so I'm trying not to get ahead of myself. All in all, I'm really happy with how week 3 went and I'm reassured that I'm taking the right steps towards a healthier me.
Any tips or questions you'd like to share with me are greatly appreciated, especially delicious, easy, healthy recipes that I can try!
Physical Activity:
-2/16/13: ran on the treadmill for 45 minutes
-2/18/13: ran on the treadmill for 25 minutes, then used the elliptical for 20 minutes
-2/19/13: took the BODYATTACK class
-2/21/13: swam laps freestyle for 30 minutes, 700 meters total
When I run on the treadmill, I actually do a combination of walking and running, since I'm just starting out and I want to ease into it, but it is mostly running. Typically I'll warm up by walking for 1 song on my iPod, and then I'll run for 3 or 4 songs in a row, and then walk for a song, and then run again etc. This week I realized one day that I had run for a mile straight without stopping, and it was such an accomplishment! As I continue I'd like to start focusing on running longer distances at a time.
I can also tell that I'm improving with swimming and this was only my third time going. I swam 100 meters more than I normally do in the same amount of time. I don't get tired as easily, and I can swim faster. Hooray for progress! I also took my own advice and tried a new class, les mills BODYATTACK. Such an intense workout, and I can't wait to go back for more this week. I have a feeling that class was a big reason why I saw such great results last week.
Food:
My dad was in town visiting last weekend so I ate out a lot, but I practiced a lot of self control, which was definitely not easy! One night we went to a seafood buffet...aka temptation central. I tried a little bit of everything, and let myself eat some of the not-so-healthy items; I just made sure to not overeat and when I was full, I stopped. I even let myself get dessert! Saturday we went to brunch and instead of ordering my usual favorite, Eggs Benedict, I opted for a Mediterranean Omelette with spinach, tomatoes, and feta cheese. The dish came with hashbrowns that I only picked at. These are the kinds of changes I'm trying to make that I can be happy with. I still eat things I like, I just don't overdo it.
Cooking:
One of my initial goals for this challenge was to start learning how to cook things myself, and I'd like to try to learn how to cook 1 new thing each week. I need to learn how to make things for myself instead of relying so much on prepared foods, and I've been finding a lot of yummy, healthy recipes online that I'd like to try out. Week 3's recipe was a really simple but delicious dish:
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| Broccoli and Quinoa Casserole! |
Weigh-In:
Even though I tried to be really good all week, I was really nervous that I might not have lost any weight during week 3. I wasn't really noticing any physical changes, so I was more than pleasantly surprised to get on the scale Saturday and see that I lost...
3 POUNDS!!!
That's right, I lost 3 pounds in 1 week! I was ecstatic. I have now lost a total of 6 pounds in 3 weeks and I have 12 weeks left to lose the remaining 9 pounds. I know that the more weight you lose, the harder it becomes, so I remind myself that while this progress is fantastic, I may plateau at some point and have weeks where I don't lose anything, so I'm trying not to get ahead of myself. All in all, I'm really happy with how week 3 went and I'm reassured that I'm taking the right steps towards a healthier me.
Any tips or questions you'd like to share with me are greatly appreciated, especially delicious, easy, healthy recipes that I can try!
Wednesday, February 20, 2013
Weekly Tip: Change it up!
It's really easy to get stuck in a routine when it comes to working out. We tend to stick with the same activities over and over once we find something that works. The problem with that is that your body can adjust to anything, and after a while the same routine becomes less effective unless you keep turning up the intensity. I recognize that problem in myself a lot, I pick a machine at the gym and use it over and over, etc, which is why my latest tip is to TRY SOMETHING NEW!
Whether it be a class at the gym, a new cardio machine, or some new strength training exercises, you should always be switching things up. If you usually run indoors, try running outside once a week. If you typically stick with the treadmill, try using a bike or the elliptical. Not only does this keep your body on its toes, but it also keeps things interesting for you, which can prevent you from getting bored and giving up. To give you an example, last night I tried a fitness class called BODYATTACK for the first time at my gym. It's part of the Les Mills program and it's described on their website as a "sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises." Let me just say that this was one of the most intense workouts I've had in a long time. The instructor informed me that people typically burn anywhere from 500-700 calories per class (it's an hour long). My body sure is sore today, but it was totally worth it. I'll definitely be taking the class again as a way to switch things up throughout the week.
What kinds of activities have you been wanting to try but haven't yet? Whatever it is, go out there and do it!
Whether it be a class at the gym, a new cardio machine, or some new strength training exercises, you should always be switching things up. If you usually run indoors, try running outside once a week. If you typically stick with the treadmill, try using a bike or the elliptical. Not only does this keep your body on its toes, but it also keeps things interesting for you, which can prevent you from getting bored and giving up. To give you an example, last night I tried a fitness class called BODYATTACK for the first time at my gym. It's part of the Les Mills program and it's described on their website as a "sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises." Let me just say that this was one of the most intense workouts I've had in a long time. The instructor informed me that people typically burn anywhere from 500-700 calories per class (it's an hour long). My body sure is sore today, but it was totally worth it. I'll definitely be taking the class again as a way to switch things up throughout the week.
What kinds of activities have you been wanting to try but haven't yet? Whatever it is, go out there and do it!
Monday, February 11, 2013
Week 1 Update
Week 1 is officially over and I have to say I think it went pretty well. First things first, step 1 is complete:
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| my brand new Gold's Gym keytag! |
I did 3 workouts during week 1; here's a recap of my activity:
-2/2/13: ran on the treadmill at the gym for 45 minutes
-2/5/13: swam laps freestyle for 30 minutes, did a total of 600 meters!
-2/7/13: ran on the treadmill at the gym for 30 minutes
*A note on swimming: WOW is it hard!!! When my friend suggested we go I was thinking "yea, swimming, sure, I love the beach!" Needless to say I was in for a big surprise when we went to swim laps. The workout was really tough, but it felt great! I definitely want to incorporate swimming into my workouts at least once a week, if not more.
Making myself workout during the first week was actually the easy part. I know that I need a lot of cardio to make progress with weight loss and the excitement of the first week motivated me to get moving. I also had some workout buddies to help encourage me to get active. The hard part actually had more to do with food. I have a huge problem with controlling my portion sizes, and I know there are a lot of other people out there who have the same issue. I think in general people tend to eat more than they really need to because our idea of portion sizes are totally out of whack. It doesn't help that I was raised under the 'you can't leave the dinner table until your plate is clean' system, so I've been programmed my whole life to eat everything that's on my plate, even if it's too much. This week I tried to start re-training my body to be satisfied after a smaller portion, and not just when all the food is gone. One of the tricks I used to start doing that is splitting every meal I eat in half. Then I save the other half for a few hours later, turning one huge meal into 2 small ones. Typically you're supposed to eat 4-5 smaller meals per day anyway, so this trick also helps me spread out my meals better.
An excellent resource that I've been using is the livestrong.com MyPlate food log. Once you register on the site you input all your information pertaining to your weight loss goal, and it will tell you how many calories you should consume each day to achieve that goal. Throughout the day you enter in your food and it tells you all the nutritional information, including calorie count, etc, so that you know when you've hit your limit for that day. This system is beneficial to me for many reasons, but mainly it keeps me honest about what/how much I'm eating. The only downfall is that when you eat out or eat things other people have cooked, it's hard to know all the nutritional information, so usually I just guesstimate.
So now here's the moment I know a lot of you have been waiting for....the numbers! I was very nervous for my first weigh-in. 15 weeks is a long time and I think it would be hard to stay motivated to continue if I didn't see a difference in the beginning. I also recognize that weight can fluctuate a lot, especially when you're trying to lose it, so there will be weeks when I lose weight and other weeks when I don't, but that's okay. That being said, this week my weight loss results were, drumroll please....
2 POUNDS!!!
I've lost 2 out of my 15 pound goal and I'm very pleased with that progress, I'm hoping to keep up the momentum as the weeks continue.
I know some of you out there are trying to follow along with me throughout this challenge, and many of you have set fitness goals for yourselves. I want to hear from you! How are you doing with your own personal challenges? What parts of your plan have been especially challenging?
Stay tuned this week for tips and tricks, and my workout song of the week!
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