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Weekly Update Blog #4.23

Sunday, October 20, 2013

I'm starting to get nervous about going to the gym because I've been pushing myself a little more than I have in the past. I hurt after the gym sometimes and maybe I just don't remember, but that wasn't an issue before. I'm hoping this doesn't deter me from sticking to my plan. I still have 30-40 pounds left to lose by December 24, leaving me a little over nine weeks to do so.

While I mention pounds, ultimately I have a goal for my waist, chest and hip size that I will begin the maintenance phase at. I have already spent about $200 on clothing in my goal size and based on the garment measurements, that's where I want to stop. It's my understanding that this will be accomplished more quickly by building and maintaining muscle while engaging in HIIT training as often as my schedule, motivation and stamina allow.

I'm going to sign up for two new diet bets. While they don't seem to pay off well financially, they do add motivation through tips from the host and other players. Comparing my results to others at the end gave me a greater sense of accomplishment as well. One of the deciding factors as well is the potential for bonus stakes. I'm signing up for one that has under 300 participants, costs $25 and enters winners in a draw for a fit bit. Another has under 200 participants, costs $25 or so and offers 10 chances of winning a different tracking device to people who win the bet. The odds are much better than lotteries and I'll hopefully be able to at least get my money back.

I need to develop a better plan for dealing with days that I'm unwell. This weekend I didn't make it to my work outs and ate junk most of the time. I regret not making it to the Zumbathon that I was looking forward to and hate the way the scale reacted to my over eating. I'm hoping it's water retention, otherwise I lost my second diet bet.

I'm going to find a fruit or two that I will allow myself to eat in excess when I crave the uncomfortable fullness. I can't see myself eating even a thousand calories worth of apples (about ten), for example. Any any issues would be less than if I were to buy a big bag of chips or box of ice cream treats.

When I do over eat or binge, I will journal as to why I believe that I did and what I can do differently next time.


  
  Member Comments About This Blog Post:

SIMONEKP 10/23/2013 8:55PM

    sounds well thought out

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LETHA_ 10/20/2013 7:43PM

    I like your determination.
emoticon

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What Works for Me/What Doesn't

Friday, October 18, 2013

What works for me to lose weight best- structure

I was doing so well for my first five months of my journey. Part of it was the motivation to fly for the first time, part of it was the rigid calorie cycling eating plan I followed for that time. A dietitian thought it was odd and my low day too low so I used that as one of my excuses to ease up on my diet. During that time I found that while I was hungry at times, I didn't have as many intense cravings. I believe a big part of that was due to me reducing the "white carbs" like refined flour and potatoes in any form. Since returning from my trip I allowed myself a month of loosely following a version of that eating plan and a more relaxed approach to exercising, while dropping the strength training. The next month or so I started tracking everything again and having a rough calorie range. I probably "slipped" 3 or 4 days a week though, adding 1-3000 extra calories at a time. I kept up with most of my workouts and recently have been better at doing my strength circuit and adding a more intense class.

For this last bit of the losing phase I think it would be best to return to calorie cycling. I had a range of 900-2500 calories, most days being 1300-1700. I made the mistake of not adding vegetables, something I hope to correct this time around, adding fibre and nutrients. I will add a fruit and 2-3 servings of vegetables to my dinner.

Last time I based my higher calorie days on when I could relax and enjoy them. This time around I have it planned out to consume more quality calories on days that I am more active. As per the dietitian's recommendations I also increased my low calorie day to a 1250 minimum and my higher calorie day will be capped at 2000-2200.

I will make it to all of the activities planned on my calendar, giving myself to a two class grace period if I'm really sore. I can do up to 8 one hour classes a week, plus the seven or so hours it takes me to walk to and from the gym. My strength training will be one lifting class and two resistance circuits. This time I'm going to be more aware of how challenging my lifting is and increase the weights by 5% once I can do 12 reps in proper form twice in a row. I will also do a minute and a half HIIT on a cardio machine between each set.

I enjoy the control of tracking my foods the night before and for roughly the entire weekend. I feel good knowing that I'm getting my macro nutrients and proper fuel. It really helps to just look at my tracker and know what to grab for breakfast without thinking. I find that if I wait until I'm hungry to eat, I'm likely to make a poor decision. If I had a binge breakfast (or even one that I know will push me over my calories for the day) I feel guilty and more likely to scratch the entire day. If something comes up or I plan on going out or will not be able to entirely control what I eat, it doesn't throw me off. I leave gaps or just replace the foods in the evening when I double check and add my water count.

What would help- not giving up or giving in

I truly believe that I know what I'm doing to lose weight- for the most part. I'm getting better at realizing my triggers and the events that lead to poor choices or binges.

I tend to be dramatic at times. I tend to have mini melt downs at times. I also sometimes give up all together. These aren't my finest moments and I'm definitely working on more effective coping strategies but they are part of my reality. I need to avoid getting to the point where I think eating will make things better or it simply "doesn't matter." This is best accomplished by avoiding places where comfort or junk food is available and not having it in my home.

I serve almost exclusively, "heart attack on a plate" in the greasy spoon where I waitress. I have access to freshly cooked bacon, fries, cheese, burgers at no additional cost to me. I also have access to freshly cooked white turkey meat. I can also bring veggies, fruit, low fat cheese, protein bars and/or berries with me to try to keep the craving monster at bay.

I need to make sure that I eat every 4-5 hours as I have been so that I don't get too hungry. I also have to keep healthier choices with me just in case I don't feel that I can control my hunger and have a satisfying alternative.


  
  Member Comments About This Blog Post:

LYNNWANNABE 10/23/2013 10:26PM

    Good blog, keep it up.. your doing what I need to do, to weigh out my goals -vs- what I've actually been doing the past few weeks! emoticon emoticon

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SIMONEKP 10/23/2013 9:05PM

    very detailed plan

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XXSOLA_FIDEXX 10/19/2013 5:09PM

    Great blog, Audrey! I have been looking into calorie cycling. I have been thinking of ways to change up some things, especially since I've hit this plateau. A few of my other friends on here have found that cycling helps jumpstart their weight loss after a stall. Have a great weekend! emoticon

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JANEGSN 10/19/2013 12:52AM

    Audrey, great looking at what is going on with you. I see on other people's pages the saying - It is not how many times you fall down, it is how many times you get up (or something like that). We all step off, it is getting back on the path/plan that gets us to the end.

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WENDYSPARKS 10/18/2013 3:12PM

    emoticon

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RONNIEHUEY 10/18/2013 1:46PM

    Great blog

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Won my first Diet Bet/Money for Katrina Relief

Tuesday, October 15, 2013

I'm excited to see how much I won for my diet bet. I wagered $50 and am guaranteed to get that back, plus my share of the prize pot. I decided to play for charity though and the 10% I committed to seems very insignificant so I'm going to give an alternate amount. My $50 bet yielded me $67. 79.. so almost $18. I really don't know if I'll join another after this based on that.

Can you believe that neighbourhoods in New Orleans still have no power because of Hurricane Katrina? SBP raises money and recruits volunteers to build homes and restore them. Volunteers world wide come together to help people who are still struggling. 8 years later, signs of the storm still linger and people are struggling to recover and maintain their safety.

Personally, it touches me because someone I love lives there. After going to the Katrina exibit at the musuem I cried my eyes out. No matter the weather, it doesn't seem so bad anymore. I'm so tempted to start a rant when customers whine about the rain. Do you keep an axe in the attic in case you have to cut yourself out of the roof because of the risks of disaster? It's really not so bad...

www.stbernardproject.org/

Donate Now:

https://donatenow.networkforgood.org
/sbp


  


Happy Canadian Thanksgiving!!

Monday, October 14, 2013


  
  Member Comments About This Blog Post:

NOTANINJA 10/14/2013 10:30AM

    emoticon

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WUB #3 BLC 23

Saturday, October 12, 2013

It's almost new release week at the gym and require sign ups so I'm going to commit a few new ones. I think I'll limit myself to ten hours of sleep for now and make sure I always get at least 8.5 so I don't crave "catch up sleep". I'm also getting into the habit of showering the night before, getting my bag and clothes ready too so I just need to mindlessly get ready, whip up a shake and head out.

I broke my streak by forgetting about it. I have been pushing myself harder than usual and have been sore for up to four days later. Apparently I didn't try very with my weight training in the past because I rarely felt it even the next day. I'm trying to get into a new routine of two classes in a row for three days, one class one day and three rest days (two of which I'm still walking around for 5-9 hours) I could add a class to one of my rest days but I don't want to burn out.

I'm glad to be the new GOYBAD person for the grenades. Even if no one responds, it gets me an extra 4-5 minutes of movement to something I enjoy.

I loved my first Body Attack!! Maybe not the smartest idea, trying after an hour of Zumba, it would have been intense regardless. I didn't realize how much I enjoyed jogging until they had us do laps between activities. I really liked being pushed to do the burpees and squats, I know I'd have given up if I did it on my own.

This week I really have to work on controlling my appetite and not giving in to cravings. If I'm not careful, I could lose my diet bet which I weigh in for in a few days. My sodium alone may cause enough water weight damage to have me losing my $50.


  
  Member Comments About This Blog Post:

JANEGSN 10/13/2013 1:59PM

    Audrey, extra protein will help you recover those muscles. Yup, you are working them emoticon.
I agree without being pushed I wouldn't do certain things or as many of them.
Rest days are a good idea.


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ELRIDDICK 10/12/2013 3:37PM

  Thanks for sharing

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