HWNHMMBRD   52,010
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HWNHMMBRD's Recent Blog Entries

PLAYING THE NUMBERS

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.

  
  Member Comments About This Blog Post:

LIVEDAILY 10/13/2014 2:57PM

    I am all too familiar with that red alert. As hard as I try to eat more healthy calories, there's just something in my mind set that screams at me that I'm eating too much. Still working on that. Good luck to you. If any thing works for you, let me know?

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APRIL_V_2 10/13/2014 12:20PM

    You're doing great with the exercise and calories! It might not be the calorie range that's the problem. I don't ever eat my exercise calories personally. Sometimes our bodies will just do weird things. Two weeks ago I was up 0.2, then last week I was down 5 pounds. Keep up the great work and I bet you'll see a drop on the scale next week! emoticon emoticon emoticon

Comment edited on: 10/13/2014 12:22:22 PM

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KOFFEENUT 10/13/2014 12:08PM

    Although your adjustments sound like a reasonable approach, I wouldn't worry too much about .2 pounds. I've found an extra glass of water will do that to my weight, and suddenly I'll step on the scales and discover a BIG drop. Hang in there with all the good choices you're already making and you WILL see that scale cooperate (eventually!).

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RAPUNZEL53 10/13/2014 8:09AM

  Same for me, I was away and worked very hard and ended up gaining 1.6 lbs. which I had worked extremely hard to lose. My body fat came down too, by more than what I gained in weight.

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GOLFGMA 10/13/2014 8:06AM

    Making adjustments as we go along is necessary. Glad that you have made progress with fat %. emoticon

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TRYING SOMETHING NEW

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! emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

LIVEDAILY 10/7/2014 7:28PM

    That's wonderful that you found a gym to join that has a schedule that works with yours. I sense a new enthusiasm from you too!!

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KOFFEENUT 10/7/2014 12:38PM

    Good for you for hanging in there and figuring out how to fit exercise into your work schedule. Sounds like you're doing AWESOME!
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APRIL_V_2 10/7/2014 11:13AM

    Way to go on joining the gym and being willing to try something new! emoticon emoticon emoticon

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GOLFGMA 10/7/2014 7:13AM

    emoticon

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GHOSTFLAMES 10/7/2014 6:09AM

    emoticon emoticon emoticon

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THROWN OFF, BUT GETTING BACK ON THE PROVERBIAL HORSE

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 !

  
  Member Comments About This Blog Post:

ONEDERLAND199 6/15/2014 9:20AM

  I admire your strength and determination. Enjoy your day off.. emoticon

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KOFFEENUT 6/15/2014 8:48AM

    Changing around your sleeping schedule is TOUGH. Give yourself some time both to make the adjustment and figure out how your nutrition/exercise fits into the new routine!

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LIVEDAILY 6/14/2014 11:34PM

    I wouldn't call that a "slight shift"! You worked strictly days for 19 years, and now you're back doing shift work, and the shifts alternate between partial days to all night. That's a tremendous change that you've found out this week is going to take some getting used to! Give yourself time to adjust to that. Buy a new fan for your bedroom so you can sleep better (do you not have ac?). Bring a jug of water to work, and keep it handy so you can sip from it. I'm glad you rested today! Hope next week is a little easier on you!

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WHAT'S BEEN HAPPENING

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). emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

NJGP1960 5/20/2014 8:57PM

    congrats on the new job and the renewed dedication to Sparkology! We are all behind you!

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LIVEDAILY 5/20/2014 7:44PM

    WOW!! Lots of changes in your life, and all for the better I think!!
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I know being closer to home will be fantastic. Personally, it takes me 20 minutes to get to work in the morning. I don't understand how people can commute for 2 hours out of their day, every day. Congrats on getting back with the program, too! I know you're feeling better for it!

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INSPIREMEFIT 5/20/2014 7:19PM

  congrats on your new position and that its' closer to your home cause that traffic can be aggravating sometimes...but at least most of the drivers still have the aloha.

the MAYniacs are great! they're one of the reasons I've been sticking to my work outs. and WTG on your weightloss...YOU are DOING it! To us, lumpia :))) and reaching our goals....IMUA!!! emoticon


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IWANNAGOAT 5/20/2014 11:49AM

    Congratulations on your new position! And as for the weight loss journey, well... it's a journey. with ups and downs and sometimes potholes! But you can do it!!!
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GYPSYGOTH 5/20/2014 11:15AM

    emoticon on your new position! My friends who work in the ER actually enjoy the frenetic pace... maybe you will, too!

I am so jealous of where you live.
I visited Maui in 2012 and it was the most amazing place I've ever been, and helped re-spark my desire to be physically fit. Now just to come up with a way to live somewhere I can play outside more than 6 months of the year!

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TERRY631 5/20/2014 9:02AM

    Wow! Lots of changes for you. Best of luck in your new job. I hope it works out well for you, and although it may take time to learn to accommodate the pace of an ER, I'm sure that you can do it! Hope your knee is doing better, and it sounds like you've got the whole nutrition/exercise thing well in hand. emoticon emoticon

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SHOOTINGSTAR12 5/20/2014 6:06AM

    emoticon

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MIA BECAUSE I AM “GETTING OLD”

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.

  
  Member Comments About This Blog Post:

TANJAT88 3/30/2014 4:37PM

    I completely understand how pain plays in the game!!! While I want to say "I am so sorry you are struggling", I think letting you know how much you have encouraged me PERSONALLY would be better!!!

I know you can do this!!! When my rheumatoid arthritis kicks up, I try to look at it as a doorway to finding new ways to do old things -- including fitness :)

I really hope you join us in our April Challenge (once we find our leaders)... I know you would be such a great addition -- it is amazing how much not only being supported, but being able to BE support to others has impacted the folks that have been engaged in our March Fitness Challenge. :)

I am SO glad that you didn't just fold up shop and walk away -- you are STILL HERE and STILL fighting!!! That is what makes change happen!! :)

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KOFFEENUT 3/30/2014 1:03PM

    Good for you for stepping back from feeling sorry for yourself and instead focusing on what you CAN do. Doing SOMETHING that is healthy for you and keeps you moving in the right direction is powerful. I figure on this healthy lifestyle journey it doesn't matter how fast we're traveling - what matters is that we're headed in the right direction. It sounds like you're pointed in the right direction and determined to make progress!
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LIVEDAILY 3/29/2014 10:50PM

    I'm sorry to hear about your knee issue. I just read an article here on SP about using ice consistently, especially with chronic conditions. A large bag of frozen peas seems to do the trick rather nicely. Have you thought about using Celebrex? I know not everyone can use it, but I don't think I'd be able to function without it as I have osteoarthritis practically everywhere. I can also recommend a product called "Move Free". That helps somewhat. Also topical pain relievers. I use one called "Bio-Freeze" that I get from my chiropractor. You have to find out which things help YOU, and then use them consistently. Hope you're feeling better soon! I didn't know you find sea glass in Hawai'i too. I thought that was just a East coast thing. Interesting!!

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NJGP1960 3/29/2014 10:45PM

    I also am having a left knee problem. However I have 150 to lose. I have tried the sitting aerobic/strength/yoga video I found on Spark, but can't extend as much as they want you to nor have I built enough stamina to make as many repetitions needed emoticon , so I figure it's a work in progress. I do not have friends, because all I can afford is to work and go home, but my staff knows how much pain I have been in and have been behind me the past 3 weeks supporting my diet/exercise plan through Spark. I have one reminding to drink my water and another reminding me to walk at break. My point is if you can find someone to boost you, maybe it will help. Or, I can be your encouragement if you like. I know you can do it cause you have before. Let's do it together!

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