Sorry this has taken me so long to write. I started a new job and life became very busy and active. The results are in and it’s a mixed bag of good and bad. First, let’s recap the last days of my Whole30.
I completely stopped eating nuts of all kinds and my face finally cleared up again. I did have one more large blemish but I think that was hormonal, not chemical. I do hope I can go back to eating nuts again post-Whole30 because I love them. I am also happy to report that my digestive distress finally cleared up completely during the last 2 weeks. Both of these are very good things.
According to the book, the “Tiger Blood” phase was supposed to kick in during the third or fourth of the Whole30. This is when people get very high levels of energy and often beat personal bests in sports and at the gym. That was one of the benefits I was hoping to receive. Sadly, I did not get this benefit. I also did not get the benefit of better sleep. Both of these things were big reasons for trying this and I am disappointed that I didn’t get either of them.
On the other hand, while I didn’t get an increase in energy, my energy levels did even out and I stopped “hitting the wall” in the mid-afternoon. My hunger signals also changed from being ravenous, shaky and light-headed to just slightly light-headed. In fact, my stomach hardly ever growled during the entire 30 days.
The best part is I lost 10 pounds! I also reduced my measurements on nearly every part of my body except my arms. Not surprisingly, my abdomen had the greatest reduction in size. I lost 2.25 inches from my upper abdomen and 2.5 inches from my lower abdomen. My BMI went down 1.5 points, too. I am at the lowest weight I have been in 13 years. I am thrilled about that!
Even with the weight loss and measurement improvements, I am not sure I would ever do an entire Whole30 again. I have read comments from participants online and in the book who say they could eat this way forever. I am not one of those people. The authors of the book make it a point to say that the Whole30 is not hard…cancer is hard. Well, when you put dietary changes in the same category as fighting cancer then I have to admit, the diet isn’t hard. However, when you put the Whole30 in the category it belongs in…with other diets, not diseases… it IS hard. At least it was hard for me. I missed things like whole wheat tortillas, whole wheat English muffins with almond butter, and steel-cut oats. I also really missed cream in my coffee, although I think I could drink it with just cream and leave out the sugar-laden flavored creamer now.
In fact, the first day of reintroduction was Dairy and you guessed it…I had CREAMER in my COFFEE! It was heavenly, to say the least! 🙂 During reintroduction you add back one of the food groups that you have eliminated, while keeping the rest of your diet Whole30 compliant. I had some dairy with Meals 1, 2 and 3 that day and then I waited 2 days to see what would happen. The next group was wheat (or gluten). After 2 days I added non-gluten grains and then 2 days later I added legumes. I am happy to report that the only “side-effect” I received from adding Dairy and non-gluten grains was a little bit of gas an hour or so after eating it. The other groups, including legumes, did not give me any side-effects at all.
All in all, I am glad I did the Whole30. I needed to clean up my diet and get things back on track. I also needed to stop eating carbs (aside from natural carbs found in veggies) with my evening meal and stop eating 2 hours before bedtime. I had allowed too many unhealthy foods and habits to creep back into my diet and doing the Whole30 helped me eliminate them.
If you are looking for a way to thoroughly clean up your diet and make some drastic changes to the way you eat, I would recommend trying it. But be prepared for it to challenge you in ways you have never been challenged before. If I had done this before making the changes I did 3 years ago, I’m not sure I would have been able to endure it. I have a lot of respect for those who start a Whole30 from a diet that contains mostly processed foods. It would take a tremendous amount of perseverance for that.
Ok…remember when I said I overdid it on Day 5 with the macadamia nuts and raisins? Well, it turns out my stomach problems didn’t have anything to do with what I ate that day at all. In fact, the problem persisted and got worse on Day 10 and I hadn’t even so much as sniffed a macadamia or a raisin.
I posted a question about it on the Whole30 Facebook page and then I remembered something I had read in It Starts With Food. In Chapter 18 there is a timeline that gives you an idea of what to expect (I think I mentioned this in a previous post). On days 8 through 14 people often have digestive distress. The book explains that the distress is happening because my intestinal lining is healing and during this time some gut bacteria die off and the protective layer that has formed as a result of all the inflammatory foods I’ve been eating begins to leave. I am very glad to know that while this has not been a pleasant experience, it is a good sign that my gut is beginning to heal. Who knew digestive distress could ever be a good thing?
This week I began to experiment a little bit with some other Whole30-friendly recipes because I’m already getting tired of the ground beef, turkey and pork. I did some searching on a Pinterest board from a blogger called ChowStalker. I found lots of great-looking recipes on there and decided to try one called Slow Simmered Spaghetti Sauce http://chowstalker.com/2013/01/slow-simmered-spaghetti-sauce/. My only complaint was that the recipe wasn’t specific about the size of the cans of tomatoes to use. I put in 2 14.5 oz cans of diced tomatoes and that did not look like near enough. So I added 2 more thinking perhaps the recipe really called for 2 28 oz cans of tomatoes. However, after it fully cooked it had way too much fluid in it so I’m thinking it probably was 2 of the smaller cans. Even with the extra tomatoes, it was still very tasty. I would make it again but probably not with so many tomatoes.
I was also inspired by another recipe for shrimp that I found on Chowstalker and I decided to make some alterations to it and had it for Meal 3 on Day 8. I sauteed the shrimp in clarified butter with salt, pepper and paprika. Then I added a clove of crushed garlic near the end. The shrimp was starting to stick a little bit so I used a small amount of chicken broth to deglaze the pan just before I took the shrimp out. All I can say is YUM! I don’t usually do very well with food experimentation but I have to say this one was really, really good. In fact, it was so good, I made it again for Meal 3 on Day 10 and added scallops to it. I didn’t end up needing to deglaze the pan this time so I didn’t use any chicken broth. It was still fantastic. My daughter said she would eat it again so I know it really was good 🙂
During the first week I made the recipe for Classic Pantry Vinaigrette dressing in the book. It was ok but it didn’t really do anything for me. I also didn’t care for all the fresh parsley in it. This week I decided to do an online search and I found a recipe on Food.com that didn’t call for any sugar http://www.food.com/recipe/garlic-red-wine-vinegar-salad-dressing-37183 . This one tasted better to me and was very easy to make. I will likely continue to make it for the rest of my Whole30.
I definitely feel like I have more energy this week. I haven’t been feeling extreme fatigue at small exertions like last week. I have been able to get through the day without hitting the wall around 2 or 3 PM. I am very encouraged by that. It gives me motivation to keep going. I am also starting to notice that my clothes are fitting better, especially around my abdomen which is a HUGE encouragement 🙂 I can also visibly see a difference in that area but I am attributing most of that to the reduction of inflammation as opposed to fat loss at this point.
Sunday will mark the half-way point. In a way it seems like it went by really fast but in another way I can’t wait for it to be over. I have been without a full-time job since early February and today I had my very first face-to-face interview and I was offered the job. I am very happy and excited about this change of events and I would have loved to have a celebratory dinner with a decadent dessert but that will have to wait a bit longer.
This also means I will have to be much more diligent in my prep work and shopping because I will have to make sure I bring enough food with me to get me through the work day. I can already feel the added stress this will cause but I am not going to quit in the middle of my Whole30. One way or another I will make it work. I want the best results I can possibly achieve. There’s no turning back.
Here is a picture of the shrimp and scallops:
Food cravings have begun where food dreams have left off. The desire for sweets has remained about the same but cravings for dairy have kicked in. I especially miss cheese and sauces that are sour cream and/or mayonnaise-based (tartar and dill sauce specifically). There is a recipe for tartar sauce in It Starts With Food (ISWF) but it contains eggs. I am allergic to eggs and since I am supposed to avoid all things inflammatory, I can’t even have small amounts of egg for the entire 30 days.
Day 5 was the first time I had to be out of the house during a meal time so I was faced with my first challenge. I had to eat Meal 2 (lunch) at work (remember, I am supposed to be thinking in terms of meal numbers, not breakfast, lunch and dinner). I packed left-overs from the previous night’s Meal 3 (dinner – Tarragon Cream Chicken with roasted veggies…YUM!) and some chopped macadamia nuts with white raisins in case I needed a little “help” between meals. As it turned out, I did need some help because I ate Meal 1 ( breakfast) at 6:30 AM in order to get out of the house on time. I ate half of my nut/raisin combo before Meal 2. Then, I needed help again before Meal 3 (because I ate Meal 2 at 11:15 AM) so I ate the other half. In the interest of avoiding TMI (too much information), let’s just say I think I overdid it on the macadamias and raisins. My stomach did NOT agree with the excessiveness of this snack choice and rebelled in a big way. I won’t make that mistake again. Lesson learned!
Day 6 brought my first opportunity to eat out in a restaurant. I didn’t find the link to the Whole30 Dining Guide http://whole9life.com/book/ISWF-Dining-Guide.pdf before my excursion so I went into it a bit blind. I was quite stressed over the situation because I didn’t want to have any slip ups. My family and I ended up eating at a steakhouse chain restaurant where I knew I could at least find baked sweet potatoes. I ended up ordering from their “healthy” menu and had a plain baked sweet potato (which was HUGE…I brought half of it home with me) grilled salmon with lemon pepper seasoning (no sauce, butter or oil) and steamed broccoli. I was even able to persevere while my family had some of the yummiest yeast rolls you will ever taste. I would call that first time eating out a success!
Day 7 brings me back to the grocery store and another round of prep for next week. My stomach is still a little “off” from Day 5’s over-indulgence but it doesn’t hurt any more. I hope this gets a little easier by the end of next week. If that “fat burner” switch flips, I know my energy will improve.
Here is a photo of Meal 1 on Day 6. It is 10-Minute Chili. YUM!
Before I begin, I have to make a small public service announcement. My last post had some good and bad information. That’s what I get for posting in my blog before I finished the book! 😉 The good info is Whole30 is designed to help you find the way of eating that is right for YOUR body. The bad info is that Whole30 is a diet. While the very strict segment of it IS meant to be temporary (like a diet), the writers of It Starts With Food hope Whole30 participants will choose to eat this way for the rest of their lives (like a lifestyle).
The premise is to eliminate all foods that can cause systemic inflammation. The foods being eliminated are grains (all types), dairy, sugar and sugar substitutes, legumes and alcohol. Your diet will consist of meats (poultry, beef, chicken, fish), eggs, fruits and veggies, and some nuts and seeds. There is a reintroduction period at the end of the 30 days (or 45, 60, 90 days or longer depending on the individual) where you slowly add the eliminated foods back into your diet. By paying attention to how your body reacts in the reintroduction phase, you will discover the foods that cause inflammation in your body and you will know to avoid them completely or eat them only occasionally going forward. That is where the lifestyle phase kicks in and you continue to eat the optimal diet for you for the rest of your life…hopefully 🙂
My Whole30 started on Sunday. I did some prep work on Saturday afternoon but wasn’t able to do quite as much as I would have liked due to limited time. I made some vinaigrette dressing and some pesto. I also browned 2 lbs of ground pork, 2 lbs of ground beef and 1 lb of ground turkey. On Day 3, I am starting to grow a little weary of all the ground meat so today I had Moroccan Fish with cauliflower rice and tomatoes for breakfast and salmon cakes with a large salad and vinaigrette for lunch. I am looking forward to experimenting more with different recipes I find online when I have the time and I get more adapted to this way of eating. Cauliflower rice is something I found online and it is really great.
In Chapter 18 of It Starts With Food, the authors tell you what you can expect as the weeks progress. In week one it says you can experience “withdrawal” symptoms like headaches, lethargy and crankiness (aka “carb flu”) as your body adjusts to not having carbs (or sugar) as a fuel source. I haven’t really been cranky but I have felt drained of energy and find it difficult to do simple things like walking up and down the stairs without being winded. I also had a headache yesterday afternoon and I’m beginning to get another one. But I know this is temporary and very soon my body will become fat adapted (burn FAT for fuel) and I will have more stable energy levels and even some extra energy. I am looking forward to that!
Apparently, people also have some pretty vivid food dreams during this first week. I have had dreams containing food every night so far but nothing too vivid. I am finding that I want sweets but I wouldn’t say it’s an overwhelming craving at this point. I do miss hazelnut creamer in my coffee though. I have been using coconut milk instead. It’s better than drinking it black but it is a far cry from sweetened, flavored creamer.
I took some measurements on Sunday and was not surprised to see that I had gained inches. My waist was probably the most astounding. At my best fitness level back in September I had a 32 inch waist below my belly button. On Sunday, I measured 42 3/4!! No wonder my jeans and skirts are so tight!! I have only gained 6 lbs though which is interesting (from 166 in Sept to 172 on Sunday). I am attributing the difference in size to bloat and inflammation as well as fat accumulation.
During the Whole30 I am not supposed to weigh or measure again until the end of the 30 days so I will update you on my stats again at that time. Until then, I will continue to write about my experiences along the way.
Sunday, September 2, 2012
The summer has gone by quickly and my challenge has ended. At the beginning I stated my goal as follows:
My challenge is to be in the gym every morning before work Monday through Friday. The only reason I won’t be in the gym is if I’m too sick to be there. Otherwise, no excuses. My goal is to gain more muscle mass, shed more fat and reduce my BMI.
I was in the gym every, single morning this summer except for when I traveled for and was on my vacation. While I battled a couple of “bugs,” none of them were ever bad enough to keep me out of the gym. I did gain more muscle and shed fat. I also reduced my BMI. MISSION ACCOMPLISHED!!
I’m glad I said early on that I wasn’t going to focus on the number on the scale or set a specific weight goal for myself. Even without that goal, I was frustrated numerous times by the scale. I worked harder in this last week than I ever have in the gym and the scale didn’t budge. I weighed in this morning at 166 lbs. That has been my weight for the last 2 weeks…even during the week of crazy hormones.
But the rubber met the road when I measured. There were a couple of areas that didn’t change much or actually got slightly larger. Where I found the biggest improvement was in my abdomen. I lost 4 inches around the lower part of my waist. I lost nearly an inch in the upper part. You’d have to see my abdomen to understand the size differences (and no, I’m not posting pics of that…sorry) between my “upper” waist where the curves are and my “lower” waist where my belly button is (and where the waist in the style of today’s jeans sits). I can visually see the difference in my abs since before I started. That alone was reward for all the hard work I put in this summer.
Here are my final stats as measured this morning and compared to June 3:
September 2, 2012 June 3, 2012
Weight: 166 Lbs 168 lbs
BMI: 26.8 27.1
Upper Arms: L 11 5/8 R 11 1/2 L 12 1/4 R 12 1/4
Forearms: L 9 7/8 R 9 7/8 L 9 7/8 R 9 5/8
Chest: 34 7/8 35 6/8
Waist: (lower) 32 (upper) 30 7/8 (lower) 36 (upper) 31 3/4
Hips: 42 7/8 43 7/8
Thighs: L 24 3/8 R 24 7/8 L 24 3/4 R 24 3/4
Knees: L 16 1/4 R 16 1/8 L 16 R 16 1/2
Calves: L 15 3/8 R 15 5/8 L 15 1/2 R 15 1/2
I want to thank God for helping me do this. I talked to Him a lot in the gym and throughout this journey. I am so grateful to have the Lord in my life, not just for times like this but always…no matter the circumstance…no matter the significance…He is my Rock and my Salvation every single day of my life and without Him I can do nothing.
Next I want to thank my friends and my family whose support and encouragement have meant the world to me. I love you all. Thank you to those of you who have told me you’ve read my blog. It is always humbling…and a little embarrassing…to know you’ve read it because I’ve been pretty detailed and honest in the things I’ve talked about here. But the support you give me in telling me you read it is something so wonderful. You will never know how very much it has meant to me.
Finally, I want to thank my readers & subscribers. I don’t know who most of you are but your numbers show up in my stats on WordPress so I know my blog is being read by others. The kind comments and encouragement I have received from total strangers is so amazing to me. Knowing that you are even interested in what this average woman in her 40’s decided to do with her summer is overwhelming. Thank you for your interest.
I haven’t decided what to do with my blog now that my summer challenge is over. My journey certainly hasn’t ended. I will still be in the gym every week but not with the intensity I was this summer. I will be “striving for fitness” for the rest of my life. I may continue to use this blog to document my ongoing journey.
It has finally arrived…Week 13. The final week of my summer challenge. I can’t believe it’s here already and I’m wondering what took so long? 🙂 It is certainly bittersweet.
MONDAY: Today’s workout was the hardest yet. It didn’t help that I slept horribly last night and there’s that “hormone thing” I mentioned earlier. I am taking comfort in the knowledge that today is the hardest it is going to be because I will feel better as the week goes on and by Friday I will have nailed it.
Today I added one more weight/cardio combo set bringing the total to 8. I reduced my reps with the weights from 10 to 8 and added 15 seconds to the cardio going from 45 to 60 seconds. Once again, that extra 15 seconds doesn’t seem like much on the surface but I’m here to tell you it kicked my butt! The new combo is flat bench dumbbell presses with pop squats. I was not able to do the full 60 seconds of pop squats today without stopping. Can you feel the burn?? I definitely could! Jump rope was a disaster. In the second circuit I couldn’t go more than 20 continuous seconds and I must have missed at least 4 times. One of the misses left a welt on my arm where the rope, which is very hard plastic, snapped back and hit me. Fun times, people, make no mistake about it! I got it together a little better in the third circuit but I had nothing left to give when it was over.
TUESDAY: Today I was supposed to start the new week 4 cardio circuit. When I looked at my workout sheet I noticed there was a discrepancy. It said to do 30 second sprints and 30 second jogs for 12 intervals and a total of 24 minutes. That doesn’t add up. That’s only 12 minutes, not 24. I also wasn’t sure I could manage 30 second sprints with only a 30 second recovery before I had to sprint again. So…I changed things up a bit. I figured the length of time was as important as the difficulty so I did 60 second sprints and 60 second walks (because that’s better for my heart rate than a jog). I did 12 intervals and a total of 24 minutes. I started out at 7.0 sprints but that was WAY too fast so I backed down to 6.5 on the next one but it was still too much. I finally settled at 6.0 for the rest of the intervals. By the time I was done I was drenched in sweat. It was hard but it was good!
I told my nephew about this and his reaction was, “HOLY COW!” He said I did a lot in that workout. He said the math was wrong and I only needed to do 12 minutes of the 30/30 circuits but he encouraged me to do it my way again on Thursday. I think I probably will.
WEDNESDAY: Things are beginning to get back to normal in Hormone Land which made today’s workout a little easier. I didn’t seem to slog through it like I did on Monday. My biggest challenge today was jump rope…again. I just can’t seem to sustain it for more than 24 seconds. I must have missed 4 times on the third circuit. Who knew it could be so hard? Pop squats are also proving to be the bane of my existence. I can’t do those for more than 45 seconds either before my thighs feel like they’re going to ignite. But…if it wasn’t hard it wouldn’t be worth it, right? The hard is still what makes it great! 🙂
I do have a sense of accomplishment every time I am able to get through all 3 circuits of this workout. I’m seriously leaving it ALL in the gym. It is taking a lot out of me but there’s no way I’m quitting. Two more days…I’ve got this!
THURSDAY: Cardio went great this morning! I did the same thing I did on Tuesday and it seemed a little easier today. Of course, my brain was trying to psyche me out with thoughts of, “It’s only supposed to be for 12 minutes….you could just do 6 intervals and call it good…..” Thankfully, I didn’t listen to that garbage and I pushed through to do all 12 intervals. I may keep this interval style going into the maintenance period. I may also keep some of the weight/cardio combo sets. I like the results I’m getting from that sort of workout. My body seems to be responding well to the format and intensity.
FRIDAY: And here we are…the last day of my summer challenge journey. I was awake nearly every hour last night, fearful I would sleep through my alarm and miss my opportunity to finish strong in the gym this morning. Even with the lack of sleep I was up on time and in the gym. I got it all done and I did finish strong. I feel a great sense of accomplishment and it is wonderful.
Yesterday I ate something that made me a little sick. I think it was the side salad I had at lunch. I have to be careful of salads because most restaurants use pre-chopped, bagged lettuce and the preservative on it makes me sick every time I eat it. I asked the girl who took my order on the phone and she assured me they chop their own lettuce at that restaurant. I should have made her ask the chef. Anyway…when I get sick from eating bagged lettuce it sometimes takes 24 hours for it to work through my system. I was concerned it would become an issue in the middle of my workout. But as I was half way through the second circuit I knew I was going to be OK and I started to get emotional. It was hard to keep the lid on things. I knew if I gave into my feelings I would never finish the workout.
Jump rope continued to be a challenge. All I could do was laugh at how ridiculous it was. However, I beat the pop squats! I managed to do 60 seconds on all 3 circuits and THAT felt good. It was progress. The jump rope thing is coordination and I can work on that. Pop squats were endurance. It feels good to have gained endurance.
This last month has been grueling. This workout has been extremely challenging and just managing to get through it all over the last 4 weeks feels amazing. I can’t wait to measure myself on Sunday because I KNOW my body has changed during the last month even if the number on the scale remains the same. I put a pair of jeans on today that I haven’t worn all summer and they are big on me. There is no doubt my body composition has changed.
So I look forward to what Sunday brings when I will measure, weigh and take a picture to finish up my summer challenge. WHOOP!
Sunday, August 26, 2012
Weight: 166 lbs
It’s the eve of the final week of my summer challenge and I wish I felt better going into it. My hormones are all askew and I’m basically feeling blah. However, we live in the land of no excuses so I won’t offer any. I’ll face tomorrow with the same attitude I have faced all the other mornings and carry on with the business of getting a great workout. Period.
No change in weight this week but that’s OK. I dropped 3 lbs last week. I expect with the added difficulty in this week’s workout, among the other factors, I will lose some more weight this week.
So here I go…taking a deep breath and jumping into Week 13 with everything I’ve got!
MONDAY: I’ve entered week 3 of my Fat Burner 4 week workout. Today I added another combo set to the circuit bringing the total number of weight/cardio combo sets to 7. Including the 5 minute warm-up on the treadmill and time to set up the bench and weights, it took me approx. 65 minutes to do it this morning. I think I’m going to have to start getting up just a little earlier, especially as I enter week 4 so I can make sure I have time to get all 3 circuits done.
As I finished this morning, I was reminded of a scene from another of my favorite movies, Overboard. The scene shows Goldie Hawn at the end of a day of cleaning this unbelievably dirty house and all she can do is sit in a chair, stare into space and say (making the sound of the letter “B”, not saying “B”) “B-b-b-b-b-b-b-b-b-b-b.” That is exactly how I felt. Wobbly, shaky and only able to make a single, continuous sound, “B-b-b-b-b-b-b-b-b-b-b………”
TUESDAY: Cardio day! I am doing the same cardio this week as last week. Intervals of 30 second sprints and 60 second walks. It went pretty well today. I did the entire workout at 7.5 sprints and didn’t feel out of control. However, my right shin started aching again after no pain at all for the last 4 days. UGH! I am still determined not to let it stop me.
I also noticed something interesting. I’ve been writing down my low and peak heart rates at the end of my workout. Last week, I ran my sprints at 7.0 on Tuesday and my heart rate at the bottom of the final sprint was 182 and at the bottom of the final walk was 164. On Wednesday, I ran part of them at 7.0, then 7.5, then 8.0. My heart rate at the bottom of the final sprint was 189 and at the bottom of the final walk was 172. Today at 7.5, my heart rate at the bottom of the final sprint was 180 and at the bottom of the final walk was 165. My heart rate is improving! I’m running .5 mph faster today than a week ago and my heart rate stayed about the same. That is improvement, people! I’m excited about that!
WEDNESDAY: I was in bed by 9 PM last night so I got a decent amount of sleep. However, I did not want to go to the gym this morning, let alone do 3 complete circuits of my workout. I know the problem….hormones. This will be my battle for the next week, at least…UGH! Once again, this blog and not wanting to admit I was weak and lazy has caused me to persevere and do it all anyway.
One of the nice parts about being in the gym really early in the morning is typically, I get the place to myself. There are 2 or 3 other folks who are in there every day with me but we are usually doing different things and don’t get in each other’s way. This new workout requires me to hoard 3 sets of dumbbells and 3 barbells along with an incline bench and now a leg press. This is usually not a problem when it’s just “us” at the gym. But this morning, there were no less than NINE people in there with me. And I’m sorry…but I just don’t think I should have to share! That’s fair, right? I’m almost done…just go back home and go to bed. You can have all the equipment in a week when I’m not here in the mornings anymore…OK? Thankfully, no one needed anything I was using. If they had, I would have let them use it. I’m really not as mean as I appear to be 😉 But…it is a bummer not to have it all to myself. I’ve gotten spoiled these last 3 months.
But I digress….anyway, I made myself suck it up and I did all 3 circuits. Not exactly with gusto but I did them. I had to mop sweat off my face twice during the workout so I know I was making progress in spite of how I felt. I’m glad I stuck it out and did it though. I’d rather be tired and achy than disappointed in myself.
THURSDAY: I have to go back to Wednesday to tell you about this morning’s cardio workout. I follow a page on Facebook called F5 Lifestyle https://www.facebook.com/F5Lifestyle. The woman who runs it will often post very helpful tips and advice on health and fitness. Yesterday, she put up a post showing how to find your Target Heart Rate. To calculate your Target Heart Rate take 220 minus your age and that is your Maximum Heart Rate. Then take your Maximum Heart Rate x 85% and that is your Target Heart Rate. I did the math for myself and discovered that my MAXIMUM heart rate is 176 and my TARGET heart rate is 150. While my heart rate is improving as I’m doing these cardio workouts, I am a little concerned that I might be pushing it given that I have palpitations and have had tachycardia symptoms in the past.
Which brings me to today’s workout. I discussed it with my nephew (and with F5 Lifestyle) and decided to back off my speed on the sprints this morning. I brought it down to 7.0 from 7.5 and then monitored my heart rate. On the last interval I topped out at 178 and bottomed out at 161. I feel more comfortable with that. When I compare it to last week when I ran at 7.0 I am still seeing improvement. Those rates were 182 and 164. So the cardio is doing what it is supposed to do. I’m topping out at a lower rate and I’m bottoming out at a lower rate. I am happy about that.
FRIDAY: I can’t believe I’m at the end of my third week of this new workout. I can definitely feel it! It seems with each passing week I am more and more relieved when it’s finally Friday! My workout today was uneventful. I got all 3 circuits in. Now I have to gear myself up for next week because it is going to be even harder than the last 3 weeks were.
I talked to my nephew and he said it would be OK for me to share the workout he created for me so I am posting it below for anyone who might be interested in giving it a try or just curious to see what I’ve been doing for the last 3 weeks.
Sunday, August 19, 2012
Weight: 166 lbs.
Aaahhh…progress! I am down 3 lbs from my weigh-in last week! EEK! I am very excited about that. If the next couple of weeks go as well as this week did, I will definitely reach my goal.
I’m not just seeing the difference on the scale. I’m also seeing it in how my clothes are fitting and in appearance. I’m finding that I have to restrain myself from getting too excited. I have to keep my nose to the grind stone and not lose sight of my goal. I can’t get complacent. If anything, I have to be more diligent. I can’t start thinking I can loosen up on my diet and eat too many things that are not good for me….like junk food. I have to keep making smart choices and giving my workouts everything I’ve got.
Being this close to the end of my challenge does not mean the work is almost over either. I will need to maintain what I accomplish, too. This was never a “diet” or something meant to be temporary. This is a lifestyle…a way of living…who I am. I’m doing this because I want to. I’m choosing to feel better, be better, live better.
I’m also a little sad to be so near the end. I’m going to miss my morning workouts. I have the most energy in the morning. Going back to evening workouts after work is not something I am looking forward to. It’s really hard to motivate myself to change clothes and get up to the gym after working all day. I’d rather roll out of bed before the chickens and go than do it at night. But if I want to keep the progress I’ve gained, I’ll go. No excuses.
It’s been a while since I posted my diet history so I’ve attached a spreadsheet of what I at this week for anyone who might be interested.