Wednesday, January 1, 2014

Excercise Log: January 1st

Great workout with an old Leslie Sansone video. WATP Express. A two mile walk. Knee lifts really do work on those ol' stomach muscles. Felt great.

Saturday, December 28, 2013

Exercise Log: December 27

Walked into work.

Chilly--about minus 10 (Celcius). Terrible wind. Sidewalks treacherous in spots.

Felt great, though.

45 minutes.

Monday, December 23, 2013

Excercise Log: December 23

Walked home from work today. It was about plus one (celcius).

Beautiful sunshine.

About 3km. 45minutes.

Thursday, December 19, 2013

Excercise Log Dec 19



No weigh-in today.

After thinking about doing some stretching for a couple of weeks, now, I finally cracked open my Exercise Bible and got down to the Mobility Exercises.

Went much better than I'd expected. The lying supine stretch is still next to impossible, as is the wall roll down, but the opposite arm and leg reach was more than doable. Guess all that walking at work has paid off!

I threw in a hip flexor exercise (a lunge)--doable but only by hanging on to a chair. Also did an inner thigh stretch. I read that my hamstrings may be tight because my hip flexors are also tight. Thus.

Also did some squats. Not sure why.

Wednesday, September 11, 2013

Wednesday Weigh In: Grateful

HW: 252.6 (Sept 30, 2012)
CW: 237.8 (down 0.8 pounds from two weeks ago)
GW: 140's
Height: 5'5
Age: 49
Workouts this week: 0

I am relieved. The weight gain has slowed--even, perhaps, stopped. It's breathing room while I figure out what to do. I am grateful. I need it.

Wednesday, August 28, 2013

Wednesday Weigh-In: Chaos

Today:
HW: 252.6 (Sept 30, 2012)
CW: 238.6 (up 3.2 pounds from last week)
GW: 140's
Height: 5'5
Age: 49
Workouts this week:
30 minute cardio (2 mile) low impact aerobics x1 ? Maybe.
30 minute weight routine x1

Too much cake.

I have been over at my Mom's nearly every single day this week helping her (and my husband) get my 5 year old nephew's bedroom ready for him. And, my mother has cake. Not homemade cake, either. Store bought mousse cakes that demand to be demolished in two days while taking several breaks, just for a "small slice." Potato chips and cookies peak from grocery bags piled on the counter. They call to me even after they're put away into the pantry. Unfortunately, I am less than enthusiastic about this room make over project--so I am justify eating those treats as "my reward." That--and the fact that my Mom's fridge is freezing her food at irregular intervals so having fresh food (or even something cold to drink) can't be relied upon.

My stress levels are sky high. I wake up in chaos and come home to worse. I've neglected the house all summer and I plan to just leave things be until the kids are back at school next week. The kids do the dishes when I ask but never all of them all at once. (That's hard for even me to do.) Vacuuming (the other chore I ask them to do) is hit or miss. I haven't cleaned. I haven't made a menu plan for two weeks now.

Even so, that number up there feels a little unfair. It surprised me. Obviously, I have not figured out how to lose weight yet and live the life I have here before me. And when I say it like that, it's no longer a big mystery why I'm gaining weight. The life I have here before me is a life which packs on the pounds.

Thursday, August 22, 2013

A Healthy Diet

Criteria:

1) Satisfying. Each meal (or snack) should be able to keep you from feeling hungry for as long as you need it too--anywhere from three to five hours. The frequency with which you eat will depend on each person. There is an argument to be made that eating more often keeps the metabolism revved up-- and that will help with weight loss. It's an argument. Some can do this. Some want to and can eat more often than others, for others, (like me) this just leads to inappropriate eating. I prefer to eat as I did on the whole 30-- just three filling meals per day, no snacks. To my way of thinking, the less I need to eat, the less I will actually eat, and the less I prompt a rush of insulin into my bloodstream, the better.

2) Adequate calories for activity. (Slightly fewer for weight loss.)

3) Lots of vitamins and minerals (and other stuff science is only beginning to identify) found in whole foods.

4) Nothing you are intolerant towards, whether that be fat (my gallstones) or gluten (celiac disease) or lactose, for example.

5) Affordable.

6) Sustainable. This is more than just affordability, it also includes variety (if you can afford that), and whatever it requires of you to prepare the food you're eating. Some advocates of paleo diets advised their participants to "cook on the weekends" and if they meant cook all weekend (or even one day) for the week ahead, there's no way that would work for me. Not right now, anyway. For others, that might be fine, even fun.

I've left out the whole macro breakdown on purpose. (That is, what proportions of carbs/fats/protein should be in the diet). Human beings have survived on all sorts of diets--and no particular macro breakdown is appreciably better than another for weight loss.

Are there other things I should be considering? Is there anything I've left out?