Well, folks, here we are: it's almost over, only one week left in my challenge! Since losing the 15 pounds, I have tried to stick with my plan and see if I can lose any more weight, but I have to admit I've been particularly lax, especially last weekend. I had friends in town visiting, went to a beerfest, and it was cinco de mayo. I may have partied a little too hard because of those things, but really I only have myself to blame for my week 14 results.
Physical Fitness:
-5/4/13: ran on the treadmill for 45 minutes
-5/6/13: went on the elliptical for 30 minutes and then ran 1 mile on the treadmill
-5/7/13: BODYATTACK
-5/8/13: BODYSTEP
-5/9/13: ran outside for 35 minutes, went 3.2 miles
-5/10/13: ran on the treadmill for 45 minutes
I tried to work out extra hard to make up for my weekend fun. I've been doing a lot of running and it's grown to be much more bearable than it was in the beginning. I used to hate running, now it's something I tolerate. After all, it's one of the best forms of straight up cardio you can do. So far the spring weather has been perfect for running outside, but I'm concerned that once the DC summer weather really kicks in it'll be too hot and I'll be relegated to the treadmill. Or maybe I'll try to force myself to get up earlier more often to fit in morning runs before work, and before the temperature rises too much for the day.
Food:
I did a good job with food during the week and ate pretty much all the normal things. The problem during week 14 came from my weekend partying. In particular, on cinco de mayo my friends and I all went to a beerfest and despite my best intentions, I let the alcohol influence my food choices and I wasn't strict enough about it. The beerfest was followed by a cinco de mayo dinner, complete with margaritas. I know I've talked about this before, but alcohol really is just completely terrible for you if you're trying to lose weight. Not only is it empty calories with little to no nutritional value, but alcohol itself slows down the fat burning process, and influences you to make poor decisions food-wise. That's why as of the seis de mayo, I decided that I wouldn't drink any more alcohol until my challenge is over and I'm at the beach with my friends. The Outer Banks trip that I'm taking over Memorial Day weekend was what inspired me to start losing weight in the first place and marks the end of my weight loss journey, so what better place to celebrate my success and end my detox than a sunny beach vacation surrounded by my friends? God, I can't wait to have a gin and tonic...
Cooking:
Once again I didn't use my time efficiently enough to schedule in a night to cook something new. I am making up for it by making 2 new recipes during Week 15, though! One of them was a healthy tuna macaroni salad that I made last night - recipe to follow.
Weigh-In:
Thanks to my partying ways last weekend and depite my attempts to make up for it with 6 workouts throughout the week, last week I lost...
0 POUNDS!!!
That's right, once again I have stayed the exact same. It would have been nice to lose another pound, but I'm still very pleased with making my 15 pound goal so it's good to know that I didn't derail all that progress by gaining weight back last week. I also think at this point my body has completely gotten used to my new lifestyle in terms of diet and exercise so I'm hitting that plateau I've been dreading. I'll try and push through that to see if I can lose any more weight in the last week of my journey. I'm motivated and ready to move forward through the 15th and FINAL week of this challenge!!!
Showing posts with label body attack. Show all posts
Showing posts with label body attack. Show all posts
Monday, May 13, 2013
Monday, April 29, 2013
Week 12 Update
Well folks, I DID IT! I FREAKING DID IT!!! I'm not even going to make you wait until the end of this post to find out because I'm just so happy that I did it!!! I lost 15 pounds, and it only took me 12 weeks instead of 15! By far the best weigh-in of this whole challenge was this past Saturday morning when I stepped on the scale and saw that I shed that 1 last pound to get me to my goal. I can't even describe how amazing it feels to know that I actually did it, I achieved this goal that I had set for myself, and ahead of schedule to boot! I still have 3 weeks remaining in my challenge, so I'm going to keep working hard to see if I can lose more weight, but it's nice to know that anything I lose now will just be an added bonus!
Here's the recap of this magical week:
Physical Activity:
4/20/13: ran on the treadmill for 45 minutes
4/21/13: ran outside for an hour (went about 4.5 miles total, ran for about 2.75 miles of that)
4/22/13: ran outside for 35 minutes (went 3.5 miles)
4/23/13: BODYATTACK
4/25/13: ran outside for 35 minutes (went 3.5 miles)
Since I can now run 3 miles without stopping, I started paying more attention to time this week. Every time I ran I did it in slightly less time, and that's the sort of improvement that's nice to see once you've tackled a goal. My friends and I are going to sign up for a 5k and I'm really excited for that!
Food:
I have to admit I was not exactly on my game during week 12 when it came to food and drink. I over-indulged quite a bit, and ended up turning a cheat day into a cheat weekend, which is a really bad habit that I'm still trying to break. I also went out with some coworkers during the week for drinks to celebrate Administrative Professionals Day, and that was the first time I drank during the week since I started this challenge. I was happy to see that I still reached my goal, but it was a little too close for comfort for me this week.
Cooking:
This is going to sound like an excuse, but I was literally out every single night during week 12 and just didn't have time to cook anything of significance. However, I'm doing 2 recipes this week to make up for it!
Weigh-In:
Well, as you already know I lost...
1 POUND!!!
When I started this challenge I didn't actually know if I'd be able to stick it out and lose the weight. Seeing that number on the scale Saturday morning was proof that when you set your mind to something, you can make it happen, you just have to work for it. The past 12 weeks have not been easy and the last 3 to come will be just as difficult, if not more so, but I'm secure in the fact that I started all of this with one main goal in mind: to improve my health and fitness, and I succeeded. Now let's see how much more weight I can lose before this 15 weeks is up!
Here's the recap of this magical week:
Physical Activity:
4/20/13: ran on the treadmill for 45 minutes
4/21/13: ran outside for an hour (went about 4.5 miles total, ran for about 2.75 miles of that)
4/22/13: ran outside for 35 minutes (went 3.5 miles)
4/23/13: BODYATTACK
4/25/13: ran outside for 35 minutes (went 3.5 miles)
Since I can now run 3 miles without stopping, I started paying more attention to time this week. Every time I ran I did it in slightly less time, and that's the sort of improvement that's nice to see once you've tackled a goal. My friends and I are going to sign up for a 5k and I'm really excited for that!
Food:
I have to admit I was not exactly on my game during week 12 when it came to food and drink. I over-indulged quite a bit, and ended up turning a cheat day into a cheat weekend, which is a really bad habit that I'm still trying to break. I also went out with some coworkers during the week for drinks to celebrate Administrative Professionals Day, and that was the first time I drank during the week since I started this challenge. I was happy to see that I still reached my goal, but it was a little too close for comfort for me this week.
Cooking:
This is going to sound like an excuse, but I was literally out every single night during week 12 and just didn't have time to cook anything of significance. However, I'm doing 2 recipes this week to make up for it!
Weigh-In:
Well, as you already know I lost...
1 POUND!!!
When I started this challenge I didn't actually know if I'd be able to stick it out and lose the weight. Seeing that number on the scale Saturday morning was proof that when you set your mind to something, you can make it happen, you just have to work for it. The past 12 weeks have not been easy and the last 3 to come will be just as difficult, if not more so, but I'm secure in the fact that I started all of this with one main goal in mind: to improve my health and fitness, and I succeeded. Now let's see how much more weight I can lose before this 15 weeks is up!
Monday, April 8, 2013
Week 9 Update
As the weeks continue to fly by during this challenge, I keep trying to challenge myself and make sure that I get the results I want. Week 9 was another week of dedication and commitment, and I was able to benefit from that in terms of my weight loss. Here's the recap!
Physical Activity:
-3/30/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 3
-4/1/13: 30 Day Shred level 3
-4/2/13: BODYATTACK
-4/3/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 3
-4/4/13: swam laps freestyle for 30 minutes, 900 meters total
I'm finally done with the 30 Day Shred DVD goal that I set for myself, which was to do each level 6 times, or 3x per week. Now I can focus on getting more cardio in, but I still may pop the DVD in every once in a while to mix things up. Overall I can say that DVD definitely kicked my butt, but in a good way. Jillian Michaels is so motivating, so I might try one of her other DVDs at some point. Also, I'm up to running 2.5 miles at a time on the treadmill, which I'm super proud of! It's so helpful to see tangible progress throughout this challenge to keep myself motivated to continue. I'd like to get the point where I can run at least 3 miles without stopping and then sign up for a 5K!
Food:
Last weekend my mom was in town visiting, and it was Easter. My mom and I went out to eat Saturday night at Fogo de Chao, which is a Brazilian steak house. For anyone who doesn't know, that means the servers come around to your table with skewers of different kinds and cuts of meat and slice off whatever you request onto your plate. Basically it's meat overload, and there's also a pretty extensive salad bar for non-meat lovers. I did try to stick with the fresh veggies on the salad bar, which were delicious, but I couldn't resist trying the many varieties of meats the restaurant had the offer. The saving grace was that all the meat seemed to be just drenched in salt, which meant I didn't end up eating a whole lot of it. On Sunday we went to my cousin's house for Easter dinner, which was wonderful. I love spending time with my extended family since I don't get to see them very often. Dinner was wonderful and I made sure to keep my portion sizes in check, and was still able to enjoy a glass of wine or two! When weekends like this arise where I know I won't have as much control over my food options, I make sure to at least try and stick to normal portions and I definitely make sure to get plenty of exercise in so that I don't end up feeling guilty. I also kept my calorie counts in check for the rest of the week to make up for any splurging I had done.
Cooking:
My cooking experiments continued in week 9, and I tried out a skinny recipe for Chicken Florentine. It was a delicious casserole with chicken, spinach, and pasta. Two of the most voracious eaters in my friend group helped taste test this for me, and one of them wanted seconds, which I know is a good sign! I think I'm becoming more comfortable in the kitchen, but I'm still a beginner, so I don't want to toot my own horn too much. I'll post the recipe later this week, since this is one that everyone should try!
Weigh-In:
I'm happy to report that my weight loss continues, and this week I lost...
1 POUND!!!
I'm steadily working my way toward my goal, and I'm now down 11 pounds in 9 weeks. Taking this challenge 1 pound at a time has made it so much easier, because my goal is reasonable and I've been able to see progress pretty steadily throughout the last 9 weeks. I'm so close to the end I can taste it, but I know there's a lot more work to be done. Here's to week 10 being just as much of a success!
Physical Activity:
-3/30/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 3
-4/1/13: 30 Day Shred level 3
-4/2/13: BODYATTACK
-4/3/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 3
-4/4/13: swam laps freestyle for 30 minutes, 900 meters total
I'm finally done with the 30 Day Shred DVD goal that I set for myself, which was to do each level 6 times, or 3x per week. Now I can focus on getting more cardio in, but I still may pop the DVD in every once in a while to mix things up. Overall I can say that DVD definitely kicked my butt, but in a good way. Jillian Michaels is so motivating, so I might try one of her other DVDs at some point. Also, I'm up to running 2.5 miles at a time on the treadmill, which I'm super proud of! It's so helpful to see tangible progress throughout this challenge to keep myself motivated to continue. I'd like to get the point where I can run at least 3 miles without stopping and then sign up for a 5K!
Food:
Last weekend my mom was in town visiting, and it was Easter. My mom and I went out to eat Saturday night at Fogo de Chao, which is a Brazilian steak house. For anyone who doesn't know, that means the servers come around to your table with skewers of different kinds and cuts of meat and slice off whatever you request onto your plate. Basically it's meat overload, and there's also a pretty extensive salad bar for non-meat lovers. I did try to stick with the fresh veggies on the salad bar, which were delicious, but I couldn't resist trying the many varieties of meats the restaurant had the offer. The saving grace was that all the meat seemed to be just drenched in salt, which meant I didn't end up eating a whole lot of it. On Sunday we went to my cousin's house for Easter dinner, which was wonderful. I love spending time with my extended family since I don't get to see them very often. Dinner was wonderful and I made sure to keep my portion sizes in check, and was still able to enjoy a glass of wine or two! When weekends like this arise where I know I won't have as much control over my food options, I make sure to at least try and stick to normal portions and I definitely make sure to get plenty of exercise in so that I don't end up feeling guilty. I also kept my calorie counts in check for the rest of the week to make up for any splurging I had done.
Cooking:
My cooking experiments continued in week 9, and I tried out a skinny recipe for Chicken Florentine. It was a delicious casserole with chicken, spinach, and pasta. Two of the most voracious eaters in my friend group helped taste test this for me, and one of them wanted seconds, which I know is a good sign! I think I'm becoming more comfortable in the kitchen, but I'm still a beginner, so I don't want to toot my own horn too much. I'll post the recipe later this week, since this is one that everyone should try!
Weigh-In:
I'm happy to report that my weight loss continues, and this week I lost...
1 POUND!!!
I'm steadily working my way toward my goal, and I'm now down 11 pounds in 9 weeks. Taking this challenge 1 pound at a time has made it so much easier, because my goal is reasonable and I've been able to see progress pretty steadily throughout the last 9 weeks. I'm so close to the end I can taste it, but I know there's a lot more work to be done. Here's to week 10 being just as much of a success!
Monday, April 1, 2013
Week 8 Update
I'm 2 months into my weight loss challenge and I continue to work hard and see results. Here's the week 8 recap!
Physical Activity:
-3/23/13: ran on the treadmill for 40 minutes, then did 30 Day Shred level 3
-3/25/13: 30 Day Shred level 3
-3/26/13: BODYATTACK
-3/27/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 3
-3/29/13: ran on the treadmill for 30 minutes
I finally made it to level 3 of my 30 Day Shred DVD and I was SO not prepared for it!!! These workouts kick my butt so hard every single time I do it. You would think that it would get a little easier as you continue, but it doesn't. It's always difficult, but I stuck with it and I'm almost done so I can be proud of that!
Food:
Despite going to the La Boum brunch at L'Enfant Cafe last weekend (if you've never been or don't live in DC, you can find out what La Boum is here), I still managed to do pretty well with my food intake. I let myself indulge a little more with alcohol (because when the champagne bottles come out with sparklers attached, how can you NOT order multiples?!), but since I had been really good about that over the previous 2 weeks, I thought that was okay.
Cooking:
I had been making a lot of dinner/main dish recipes lately, so this week I decided to try something different: breakfast bars! I followed a recipe for Peanut Butter Banana Oatmeal bars and they were awesome. They were very light and fluffy, almost a cake-like consistency, but they were very satisfying. I had them for breakfast throughout the week and it was almost like having a granola bar, but better! Recipe to follow later this week.
Weigh-In:
This week I reached another major milestone with my weight. I stepped on the scale Saturday morning and saw that I had lost
1 POUND!!!
This means that over the last 8 weeks I have lost TEN POUNDS! I'm 2/3 of the way to my weight loss goal and I still have 7 weeks left to lose the remaining 5 pounds. I couldn't be happier about this progress and I feel really great that I've made it this far. Onward and upward!
Physical Activity:
-3/23/13: ran on the treadmill for 40 minutes, then did 30 Day Shred level 3
-3/25/13: 30 Day Shred level 3
-3/26/13: BODYATTACK
-3/27/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 3
-3/29/13: ran on the treadmill for 30 minutes
I finally made it to level 3 of my 30 Day Shred DVD and I was SO not prepared for it!!! These workouts kick my butt so hard every single time I do it. You would think that it would get a little easier as you continue, but it doesn't. It's always difficult, but I stuck with it and I'm almost done so I can be proud of that!
Food:
Despite going to the La Boum brunch at L'Enfant Cafe last weekend (if you've never been or don't live in DC, you can find out what La Boum is here), I still managed to do pretty well with my food intake. I let myself indulge a little more with alcohol (because when the champagne bottles come out with sparklers attached, how can you NOT order multiples?!), but since I had been really good about that over the previous 2 weeks, I thought that was okay.
Cooking:
I had been making a lot of dinner/main dish recipes lately, so this week I decided to try something different: breakfast bars! I followed a recipe for Peanut Butter Banana Oatmeal bars and they were awesome. They were very light and fluffy, almost a cake-like consistency, but they were very satisfying. I had them for breakfast throughout the week and it was almost like having a granola bar, but better! Recipe to follow later this week.
Weigh-In:
This week I reached another major milestone with my weight. I stepped on the scale Saturday morning and saw that I had lost
1 POUND!!!
This means that over the last 8 weeks I have lost TEN POUNDS! I'm 2/3 of the way to my weight loss goal and I still have 7 weeks left to lose the remaining 5 pounds. I couldn't be happier about this progress and I feel really great that I've made it this far. Onward and upward!
Monday, March 25, 2013
Week 7 Update
Week 7 was my idea of the perfect week. I stuck to my guns in terms of food and alcohol all week, kept up with my workouts, ate well, and saw awesome results. Ideally, every week of this challenge would go that way, but we can't have everything. Or can we?
Physical Activity:
-3/16/13: ran on the treadmill for 45 minutes
-3/17/13: 30 Day Shred level 2
-3/18/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 2
-3/19/13: BODYATTACK
-3/20/13: 30 Day Shred level 2
-3/21/13: swam laps freestyle for 30 minutes, 800 meters total
I'm still sticking to the 30 Day Shred 3 times per week plan, which is working out really well. Incorporating that DVD for the month of March has meant that I've been working out 6 days per week most weeks, which seems like a lot but since the DVD workouts are only 25 minutes it's completely manageable. I also reached another running milestone; I can now run 2 miles on the treadmill without stopping! Since I have more time and energy on Saturday mornings as opposed to week nights after working all day, that's the day when I spend a little more time on the treadmill, usually about 45 minutes. When I first started I would tend to run for a few minutes, then walk for a few minutes, then run again etc. Now that I've worked my way up to running longer distances at a time, I can run 2 miles on the treadmill, then walk for a few minutes, and then run another mile before cooling down. I know my progress is somewhat slow, but it's still progress!
Food:
Week 7 kicked off with St. Patrick's Day last weekend, which I somehow managed to survive in a completely sober fashion. I stuck to my 3 drink maximum at a St. Patrick's Day party with my friends. I was able to have fun and enjoy myself while still respecting the guidelines I had set for myself ahead of time, so I was very proud of myself for that. I also fell in love with a new snack last week: mixing greek yogurt, berries, and granola. I know this is not a new concept for a lot of people, but I'm just getting on the parfait train now and I'm loving it. Altogether it's under 300 calories, so it's a great way to satisfy my sweet tooth without putting my calorie count in danger.
Cooking:
Last weekend I cooked St. Patrick's Day dinner for the first time ever! Growing up in a half Irish household, I was raised on corned beef, cabbage, and potatoes, but this was the first time I've ever made it. I did it in the crock pot, and it came out amazing! At a table of 7 people, the corned beef literally disappeared before our eyes. I had made A LOT of veggies, so there were leftovers of those for me to have throughout the week. Yum!
Weigh-In:
I'm always a happy girl when I can see positive results in number form on the scale at the end of every week. I also get nervous the night before about not making my 1 pound per week goal, but week 7 was a very successful week in my eyes. Thanks to my hard work, I lost not 1, but...
2 POUNDS!!!
This brings my total weight loss to 9 pounds in 7 weeks, and I still have 8 weeks to go to lose the remaining 6 pounds. I was ecstatic about this progress and can only hope that it continues in the coming weeks. With dedication and hard work, I'm confident that I can keep seeing results like this.
Physical Activity:
-3/16/13: ran on the treadmill for 45 minutes
-3/17/13: 30 Day Shred level 2
-3/18/13: ran on the treadmill for 30 minutes, then did 30 Day Shred level 2
-3/19/13: BODYATTACK
-3/20/13: 30 Day Shred level 2
-3/21/13: swam laps freestyle for 30 minutes, 800 meters total
I'm still sticking to the 30 Day Shred 3 times per week plan, which is working out really well. Incorporating that DVD for the month of March has meant that I've been working out 6 days per week most weeks, which seems like a lot but since the DVD workouts are only 25 minutes it's completely manageable. I also reached another running milestone; I can now run 2 miles on the treadmill without stopping! Since I have more time and energy on Saturday mornings as opposed to week nights after working all day, that's the day when I spend a little more time on the treadmill, usually about 45 minutes. When I first started I would tend to run for a few minutes, then walk for a few minutes, then run again etc. Now that I've worked my way up to running longer distances at a time, I can run 2 miles on the treadmill, then walk for a few minutes, and then run another mile before cooling down. I know my progress is somewhat slow, but it's still progress!
Food:
Week 7 kicked off with St. Patrick's Day last weekend, which I somehow managed to survive in a completely sober fashion. I stuck to my 3 drink maximum at a St. Patrick's Day party with my friends. I was able to have fun and enjoy myself while still respecting the guidelines I had set for myself ahead of time, so I was very proud of myself for that. I also fell in love with a new snack last week: mixing greek yogurt, berries, and granola. I know this is not a new concept for a lot of people, but I'm just getting on the parfait train now and I'm loving it. Altogether it's under 300 calories, so it's a great way to satisfy my sweet tooth without putting my calorie count in danger.
Cooking:
Last weekend I cooked St. Patrick's Day dinner for the first time ever! Growing up in a half Irish household, I was raised on corned beef, cabbage, and potatoes, but this was the first time I've ever made it. I did it in the crock pot, and it came out amazing! At a table of 7 people, the corned beef literally disappeared before our eyes. I had made A LOT of veggies, so there were leftovers of those for me to have throughout the week. Yum!
Weigh-In:
I'm always a happy girl when I can see positive results in number form on the scale at the end of every week. I also get nervous the night before about not making my 1 pound per week goal, but week 7 was a very successful week in my eyes. Thanks to my hard work, I lost not 1, but...
2 POUNDS!!!
This brings my total weight loss to 9 pounds in 7 weeks, and I still have 8 weeks to go to lose the remaining 6 pounds. I was ecstatic about this progress and can only hope that it continues in the coming weeks. With dedication and hard work, I'm confident that I can keep seeing results like this.
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.
 | |||
| 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:
 |
| 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!
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