Monday, October 13, 2014
So I got on the scale today, and I was not happy. My weight was up. Not by much,(a measly 0.2 lb) and I should probably just shrug it off, but I have been working my okole off at the gym. I won't let it bother me enough to do something stupid (Like eating 3000 calories or complete stop going to the gym),but it got me thinking about the numbers. I am talking about the numbers in my calorie range.
When I set up my fitness goal, I figured it this way; 30 minutes of cardio activity 6 days a week (most of it would be my after work rides) plus 30 minutes of strength 4 days a week for a total of 300 minutes. I went with the calorie burn that SP calculated. First problem; I under estimated how long it takes me to do my strength, especially the upper body circuit. Second problem; I forgot how competitive I can be with myself. My cardio only days ended up being 60 minutes instead of 30, mainly because I wanted to see if I could. Once I took out the "All Day Activity" minutes from my Fitbit, I still had almost 100 more minutes than I had estimated. Third problem; I use either Runkeeper (when on my bike) or my HRM to calculate my calorie burn when I do cardio. I believe I end up with a higher calorie burn from them than SP would give. I started getting the red alert on Wednesday. You know, where SP warns you you may not be eating enough for the amount of activity you are doing.
I adjusted the numbers and I have a higher Calorie range, and I am going to do my best to stick to it, even if it means finding creative ways to add more healthy calories to many of my meals. (thinking nuts, healthy smoothies). As I was reviewing my nutrition tracker, there were days I was 200 calories UNDER what was recommended. So for the next two weeks, I am going to concentrate on making my calories. I want to see if that makes a difference.
On a positive, my body fat % came back lower, so I should probably take a set of measurements, and it would probably be a good idea to start a photo journal.
Have a great day, everyone.
Tuesday, October 07, 2014
So, once again, I have been inactive/semi-active on here, mainly because I am still trying to adjust to my new work schedule.
I love the shift I work, 3 pm to 11:30 pm, with the occasional 3 pm to 3 am 12 hour shift. I ride my bike after work for about 30-35 minutes and just over 6 miles. I get home at the same time, I just meet my bus closer to home. My issue was doing strength. Getting up early wasn't working, I was feeling sluggish because I am not someone who wakes up ready to go, no matter how much sleep I get. I thought about doing my strength when I got home, but once I get on the bus, I just think, "HOME, BATH, BED", plus my parent's bedroom is on the first floor, and I worry I might wake them if I am moving around. There is no room upstairs , plus again, the moving around might wake up my folks. I have been thinking about a gym, but without a car, all of the places that were closest to me were either too far (over an hour on the bus) or over a mile from the bus line. The two that are open 24 hours, are also the two farthest. I just couldn't see spending that kind of money for something I MAY or MAY NOT be able to use regularly.
That changed in August. My friend mentioned that he saw a sign for a new gym opening up in the Town that is a 20-30 minute bus ride from my house, and there is a stop right in front. It is going to be open 24 hours, and if you signed up early, the fee was only $5, and the membership fees are comparable to the other facilities. I joined,
The gym has been open since September 30. I went opening day, after work. My bike had a flat, so I did 30 minutes on the Stationary Bike and then an upper body circuit on the machines. I LOVED IT! I did cardio and lower body the next day. I have been looking forward to the gym, and yesterday I did my first elliptical work out. I forgot that by the time I get there after work, it is technically the next day, so my 1st workout (after midnight on 10/1) and my second workout (my day off) ended up being on the same day. I figure that might not be the best for my body, so I am going to go late, even on my days off.
I am very hopeful that this may be what I need to start to see some progress. I am finding out that in some areas I am a lot stronger than I realized (40 lbs on the lat pull down) and in others I need A LOT of work (I can barely complete a set of overhead presses with 5 lbs). I am up to the challenge and I have a big incentive. My Nephew is getting married on September 26, 2015. I have to look good (wink wink) in front of family that hasn't seen me in over 25 years.
BRING IT ON!
Saturday, June 14, 2014
I don't know why, but sometimes just the slightest change in my routine can throw me totally off my game.
I have been working since I turned 16 and I have done shift work, first in fast-food, then as a Nursing Assistant, for most of that time. I did mostly Evening (swing) and Night (graveyard) shifts, with the occasional day shift. When I switched to Unit Secretary in Late 2011, I worked strictly days. It was an adjustment, but I worked it out and settled in. This past April, I left the Unit I worked on for the last 19 years for a position in a new Facility. I am still working for the same company, but we have a new, campus that is half the distance from my home. I am in the Emergency Room, and they have a secretary 24 hours, so I am back to shift work. I was hired for Evening Shift and I can work either an eight hour shift (3pm to 11:30pm) or a 12 hour shift (11am to 11:30pm or 3pm to 3:30am). The eight hour shift isn't too bad, but the 12's are taking some getting used to. This past Sunday I covered a 12 hour night shift, and it was an eye opener. First of all, I was not able to eat all my food or drink enough water, because we were so busy. I got home after, and tried to sleep, but it was so hot, I only got about 3 hours. We went shopping when mom got home, and then I just crashed. I got called in early on Tuesday, to cover for a co-worker who was sick. Instead of starting at 3pm, I punched in just after 9am. I was going to do strength before work. I got off at 7:30, but I din't get home until 9. Dinner and bed after. I have just felt like I have been chasing sleep the whole week. I have done some cardio every day, just havent gotten any strength. And as far as tracking food went, It didn't. I don't think I got enough water, either. I have my fingers crossed that the damage won't be too bad when I weigh in tomorrow.
Well, today has been a day off and I finally feel rested. I need to get off my okole (butt) and do some exercise. I can't let it be about how I didn't succeed last week, but how I will do better this week.
Have a great week all !
Tuesday, May 20, 2014
I haven’t blogged for quite a while. I just couldn’t seem to find the time or when I did, I couldn’t seem to organize my thoughts into anything that made sense. There has just been so much happening in my life.
The biggest thing that has happened is I have taken a new position. I have been with The Queen’s Medical Center since April of 1993, and though I have been very happy, since I have moved to the west side of the island, it has been a pretty long commute, and a long day. I know there are areas on the mainland where a 2 hour commute is not unusual, but for an island that is less than 600 square miles, spending an hour in traffic (on the freeway, no less) to get home sucks. The hospital that served this area was originally opened and run by the Sisters of St. Francis in 1990. In 2005, a consortium of physicians purchased it and the original hospital in Honolulu. The Doctors were unable to make the hospitals profitable and a bankruptcy court returned them to the Sisters and they were closed in Jan. 2012. Within the first month, there were rumors that the Queen’s Health Care Systems were in negotiations to purchase the west O‘ahu facilities. The Rumors turned out to be true and The Queen’s Medical Center-West O‘ahu will open for business May 20, 2014 at 8:00 am. I applied for several positions, and interviewed for two, and was offered a Unit Secretary spot in the emergency room. I am very excited to not only be closer to home, but to be in a new and exciting position. The downside to all this has been an incredibly high level of stress in the last couple of months. They moved the opening date from the beginning of April to the middle of May; I wasn’t sure when my last day at my former position was going to be; they scheduled my training for a week when there wouldn’t be any one available to do it; and, quite frankly, I am still a little nervous about how busy the ER is going to be, compared to what I am used to. The result has been weight gain and falling off the exercise horse, followed by trying too much too fast to get back on and ending up with a knee injury.
I have been slowly working back into a routine, and I am happy to say I have lost the weight and I am back to my lowest weight this year. I owe a big shout out to a great group of people on the “40 Somethings With 50-99 Pounds to Lose” team. They got together and organized 3 team challenges; March-Madness, the April Antics, and the MAY-niacs. I missed the March-Madness, but have joined in on the April Antics and the MAY-niacs. Everyone has been so supportive of each other and it has really helped me to be honest and accountable to myself. I also got a Fitbit Flex through the Wellness at Work program sponsored by our health insurance company. I was initially surprised by how much I actually do move, on average, each day, and it has motivated me to try and move more. It has also shown me that I actually needed to increase my calorie range a little. I am not eating as much as FB tells me to, but I am eating about 150-250 calories more that I thought I needed.
Over all, I feel like I am finally starting to move forward. I have passed my 6 year Sparkerversary, and I have yo-yoed back and forth, but I have never given up. Will this be the year I make my goal? I don’t know, but I would like to end 2014 under 164 lbs (the lowest I reached with SP).
Saturday, March 29, 2014
I haven’t Sparked for a while. I have been having some major issues with my knees, especially my left knee. It’s been pretty bad, I actually had to stay home from work and I am a secretary.
It started just before my last blog post (February 16). I tried to see my doctor, but he was on vacation and wouldn't be back until March 10. I figured I would just wait, as it wasn't that bad. I stopped my walk/jog and stuck with just walking and the bike. I finished out the week of over-time, and the knee started getting worse. Monday I went to the beach and collected sea-glass. While I was there I found a dead cowrie shell in a small pocket and squatted down to get it. I thought I was going to start crying, it hurt so bad, and for a moment I wasn't sure I would be able to stand back up. Then on Wednesday I had to do something in town, pay bills, I think, so I decided to walk to each place, maybe a total of 3 miles. I was at a pace of about 19-20 minutes per mile, so that is more of a stroll for me. Thursday, I was very stiff, and walking was uncomfortable. Getting up and down from a seated position was torture. Friday, the left knee was 2 inches bigger than the right one, and even walking was very painful. I was taking prescription doses of Advil and not getting a whole lot of relief. My mom borrowed a car on Saturday and took me to an Urgent Care clinic. They took X-rays, and recommended R.I.C.E. and told me to stay off it as much as possible for the next week. I was also told not to do any lower body exercises, especially squats and lunges, for at least two weeks or until I can follow up with my PCP and he okays it. I managed to get an appointment with My PCP on the 13th. I told him what had happened and he said “Well, you’re getting old.” For the most part, I really like my PCP, but I really wanted to smack him for that comment. He told me to keep doing what I was doing and not to over work it. I have been frustrated and upset because I haven’t been able to exercise; I have been eating more because I am upset; I have been gaining weight because I am eating more; I am upset because I am gaining weight. It’s a nasty down-ward cycle. Because I have been on this cycle, I haven’t been Sparking. I have gained back all the weight I lost plus a pound.
My employer has a “Wellness at Work” program and at the beginning of the year, they announced a Fitbit steps challenge. You order the Fitbit model of your choice at a 30% discount, the cost is deducted in two payments directly from your paycheck, and if you are one of the first 400 people to sign up, you could get an addition 50% off if you complete the challenge (50,000 steps a week x4 weeks). I ordered a Flex and picked it up on Tuesday. I have been using it since then, and I am rather surprised in the number of steps I actually take in an average day. I should have no problem completing the Challenge, if my knee doesn't give out on me. I went for a “power” walk after work yesterday, and I don’t think my knee is going to tolerate that yet. TANJAT88 has shared some really great chair exercise videos on YouTube, I need to go and bookmark them. I need to modify as necessary, and not let what I CAN’T do be the focus of my attention.
So I am going to make a big effort to stop feeling sorry for myself. I know there are people who are dealing with worse pain issues who manage. If ~INDYGIRL can lose over 200 lbs, I can lose 51 lbs; I just have to be patient and consistent.
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