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Days 15 through 30 and Reintroduction

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.

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Day 8 through 13

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:

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Mission Accomplished

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.

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Week 13 – Crossing the Finish Line

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!

Weight Update 12.0 – The Home Stretch

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!

🙂

Week 12

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.

AMYS4WEEKBLASTER(1)

Weight Update 11.0

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.

Diet

Week 11

Here we are in the final 3 weeks of my summer challenge.  This week I get to kick it up another notch with my workout.  I have to say it’s hard but I’m glad it’s hard.  If it was easy, I wouldn’t make any progress.

MONDAY:  In week 2 of my 4 week Fat Blaster workout, I will reduce my reps with the weights by 2 (for a total of 10) and add 15 seconds to the cardio side of the weight/cardio combo sets.  I am also adding an additional combo to the 5 I started out with last week.  You wouldn’t think a measly 15 seconds would make that much of a difference but I’m here to tell you….it sure does!  I could barely utter my name by the time I was done today.  YEAH!!  Bring it on!!

The cardio side of the new set is jumping rope.  Again…45 seconds doesn’t seem like that long but it was.  I had flashbacks of my childhood out on the playground in 4th grade jumping rope.  I swear we would start as soon as we reached a rope and wouldn’t stop till the bell rang and ended recess.  And 45 seconds was difficult??  My 9 year old self was really laughing at my 44 year old self this morning.

No more Debbie Downer for me either.  I’ve been beating myself up and feeling bad about what seemingly little progress I’ve made and honestly, I’m sick of my own whining.  Enough!  How is that attitude going to help me?

I finally did something this weekend that I’ve been wanting to do since I started this journey 11 weeks ago.  I bought new gym clothes!  It was a lot of fun.  It felt good to put on my new pants and shirt this morning and work out in new clothes.  It added a little extra oomph to my workout.  If you’ve never shopped for nice gym clothes, I highly recommend it.  Find a good sale and take advantage of it like I did.

TUESDAY:  With my glute muscle all healed up, I was able to do full-on cardio this morning on the treadmill.  It was nice to return to my “old friend.”  The cardio portion of this week’s workout involves intervals of jogging and sprinting….jog for 60 seconds and sprint for 30.  I did as my nephew suggested and attempted to jog at 4.5 on the first interval and right away I knew my heart rate was not going to get even close to normal by the time I had to sprint again.  So for the next intervals I dropped back to a walking pace.  At the bottom of the sprint portion my heart rate was at 182 and at the bottom of the walk it was at 164.  On Thursday, I’m going to try sprinting at 7.5.  That scares me a little bit because I don’t feel as “in control” at that speed but I need to challenge myself with this.  I should be “winded” at the bottom of the sprint and just beginning to gain my breath at the bottom of the walk.  I wouldn’t say I was exactly “winded” today sprinting at 7.0.

WEDNESDAY:  I had a bit of a slow start this morning.  When I finally got out the door, I drove half way to the gym and realized I forgot my ipod.  I rely on it to time my cardio and rest periods.  Thankfully, I don’t live very far from my gym but the time it took to turn around and get it combined with my late start set me back about 15 minutes.  I decided to forgo my 5 minute warm up on the treadmill.  I think most trainers would frown on that (I know mine would!) but I had to do so much maneuvering of equipment this morning to get the bench in place and all my weights gathered, I was pretty warmed up from that.  I wanted to make sure I got all 3 circuits done this morning so I also skimped a little bit on my rest periods.  If I really needed it, I took the whole thing.  Otherwise, if I had caught my breath and my heart rate was fine, I went on to the next combo even if I had 30 seconds of rest time left.  This bought me enough time to get all 3 circuits done but, boy, was I tired at the end.

I’m also having a little trouble with my right leg after yesterday’s cardio workout (insert eye rolling here).  I have no idea what I did.  I noticed at around the 3rd interval that something felt like it needed to “crack” in my right ankle.  This sensation transitioned into a “sensitivity” of sorts that made it feel like my right leg wasn’t as stable as my left.  There was no pain involved, just this odd feeling.  After I got home, the pain set in and it was difficult to walk.  It seemed to get better as the day wore on but after my workout this morning, it’s back.  I took some ibuprofen in the hopes that it’s just some inflammation.  It hurts if I press up and down the sides of my shin bone.  I hope it’s better by tomorrow so I can do my cardio on the treadmill again.

THURSDAY:  My leg felt pretty good this morning till I got on the treadmill and began my cardio workout.  It felt pretty bad afterward and I even got muscle spasms all the way up into my butt but you know what?  I don’t even care.  I started off my intervals at 7.0 then transitioned to 7.5 for the next 7 intervals.  On number 8 I started at 7.5 then kicked it up to 8.0 for the last 15 seconds of my sprint.  Then on the final interval I went all out at 8.0 for the entire 30 seconds.   I feel fantastic!  I am proud of myself for beating the fear of losing control at that speed and just doing it.  It felt great!  I took some ibuprofen for my leg and it feels a lot better now.  I’m not going to dwell on it and I’m certainly not going to let it defeat me.

FRIDAY:  This day is becoming my favorite part of the week for reasons other than it’s the last day of work for a couple days.  I’m finding that I really need the 2 days of no gym time to recover from this workout.  Don’t get me wrong…once I get going, I really enjoy myself in the gym and I love to sweat when I’m working hard.  I finally feel like I’m leaving it all in the gym every day.  I’m not leaving there at the end feeling like I could have done more.  I’ve actually had to use my rest period to go into the bathroom and mop the sweat off my face and chest!  I know if I stay on point with my diet I’m going to get results from this workout.  If I don’t, there’s something wrong.

This workout is one of the hardest things I’ve ever done and next week it will get harder and it will again the week after that.  By the time I’m done, I know I will have accomplished something.  I know I will have challenged myself on levels I never dreamed possible 2 years ago.  A quote from one of my all time favorite movies comes to mind.  It’s from A League of Their Own.  At one point, the star player, Dottie Hinson tells her coach, Jimmy Dugan, that she’s quitting baseball and returning to her home state with her husband who just returned from WWII.  She tells Jimmy that it just got too hard.  And Jimmy replies, “It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard… is what makes it great.”  I couldn’t agree more.

Weight Update 10.0

Sunday, August 12, 2012

Weight:  169 lbs.

I’m down one pound this week.  I truly hoped for more than that because I have been making a good effort with my workout and diet.  I can’t deny that I’m a little disappointed.

I’m also beginning to wonder about my body type.  I’ve read articles on body type before but today I found one that was particularly helpful.  It was called Determining Your Body Type – For Dummies (http://www.dummies.com/how-to/content/determining-your-body-type.html).  After reading this article, I have come to the conclusion that I fit best into the endomorph category.  As described in the article, I tend to gain fat easily, while muscle is harder for me to put on.  I also carry the vast majority of my fat in my abdomen, hips, thighs and butt and my metabolism is slow.

I did further research and read 3 different articles with suggestions for workouts that are suitable to my body type and got mostly 3 different opinions.  The common threads I saw were weight and cardio training, with emphasis on cadio.  Given that I am in a weight/cardio combo training routine until the end of my summer challenge, I still hold out great hope that I will reach my goal of weight loss and BMI reduction at the end of August.

On a good note, my glute muscle injury has improved greatly so barring any further difficulties, I am confident I will be able to do my cardio on the treadmill on Tuesday 🙂 .

Week 10

It’s a new day…a new month…a new week…and a NEW WORKOUT!  I’m so excited!  It’s also the last leg of my summer challenge so it’s do or die time here.

MONDAY:  Today is the first day of my new Fat Blaster 4 week workout.  If every day is like today, this is going to be a “blast” for sure.  Every week I will do circuits.  Mon, Wed and Fri are weight days.  Tues and Thurs are cardio days.  In the first week I will do a circuit that contains 5 sets of exercises on weight days.  Each set is a weight/cardio combo.  For instance, the first set in the circuit is dumbbell squats and high knee runs.  I take a 90 second rest between sets.  With each week, I add one new weight/cardio combo set to the circuit until the last week when I will do 8 combo sets per circuit.  The minimum goal is to get through an entire circuit at least 2 times.  Today, I did 3.  For cardio days I’ll do intervals on the treadmill that consist of jogging and sprinting….no walking.  This will be the biggest challenge for me, I think, because I have very little endurance.  The first week has 8 intervals.  By the 4th week there will be 12.

I am excited about this workout and I have high expectations of a good fat burn and nice results.  I am NOT going to sabotage my hard work with poor nutrition either.  After last month’s loss of almost all progress, I can’t afford to mess around now.

TUESDAY:  I spoke to my nephew Monday afternoon and he also believes I have suffered an injury in my right glute muscles.  He told me the name of the muscle but I don’t remember it now.  He said I should not still be sore after a week from doing that new exercise.  He believes I overworked the muscle.  So at his advice, when I went to do cardio this morning, I didn’t use the treadmill except for my 5 minute warm-up.  During warm-up, my muscle was pretty sore so I took cues from my body, like he told me to, and I used the bike today.  I’ve never used the bike at the gym before so it was a fun, new experience for me.  It was fun to lean forward and really “dig in” when it came time to “sprint.”  However, I never got my heart rate as high as I like to see it.  The highest it went was in the low 160’s.  I will likely still take it easy on Thursday and use the bike again if it’s available to give that muscle more time to heal but I think I’ll set the resistance higher on the bike.

He also told me to try jogging during the treadmill intervals but if my heart rate stays too high, I should walk instead.  The purpose of the slow jog or walk is to bring my heart rate back down to a normal level before I sprint again.  I already know I have heart rate issues and I’m sometimes sensitive to adrenalin so we’ll see how that goes.  Again, I’m not going to push it.  If my  heart rate stays too high, I will take the cue and drop down to walking instead of jogging.

WEDNESDAY:  Day 3 of my new Fat Burner workout.  I did pretty well this morning.  I pushed myself hard on all the combo sets in the circuit.  I did 3 circuits again this morning.  I was pretty spent by the time I was done.  Execution was a little easier today because I am more familiar with the routine.  The tops of my shoulders and back are still a little sore from Monday but I did the entire workout with no variations anyway.  I’m working hard not to screw up my diet, too, so I can get all the benefits possible from this last month.

THURSDAY:  Cardio again today and my butt muscle still isn’t quite right but it is getting better.  There is lots of improvement over how it felt on Sunday so I think by next Tuesday I should be ready to tear up the treadmill.  For today, I used the stationary bike again only this time, I kicked up the difficulty to 5.  Not extremely difficult but enough that I actually felt some resistance when I pedaled.  My nephew suggested making it hard enough to stand up and pedal but I wasn’t comfortable doing that so I still stayed seated but setting the resistance higher made a big difference.  This time when I got to the 30 second sprints I got my heart rate up into the 180’s.  That’s a little higher than where I’d like to be.  During the 90 second “jog” period my heart rate only came down into the 170’s….which is typically where I like it to be when I sprint.  So in contrast to  feeling like I didn’t get quite enough out of  Tuesday’s cardio workout, today I feel like maybe I got a little too much.  I was dizzy nearly half way through it and I backed off on my “jogging” speed a bit to let my heart rate settle down.  I got through it but by the 8th interval I was glad I was done.

FRIDAY:  Week One is in the books!  I think I did pretty well.  It was a little harder this morning than it was on Wednesday.  I’m not entirely sure why except this was a challenging workout and perhaps I’m still not getting enough water (ok…I know I’m not getting enough water).  Next week I will add a weight/cardio combo set to the circuit which means I will need to get up a little earlier than I have been or I won’t get all 3 circuits done.  I can’t settle for just 2.  That won’t be enough of a challenge.

I’ve done pretty well watching my diet this week, too.  The only indulgence I have allowed myself is a handful of potato chips dipped in low fat sour cream…and we’re talking like 3 or 4….not a whole bowl full.  All in all, I am happy with the way this week has gone and I hope to duplicate it again next week.

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