Sunday, November 16, 2014
When I started going to the gym on October 1st, I hadn't been on the scale in about a month. The last weight I recorded was 185, but I believe I was closer to 188-189 at the time. I have been faithfully going and working my okole (Hawaiian for what you sit on, wink) off. I may not have been as good about my eating, but I have been trying to make good choices. I have had a few little budges on the scale here and there, but I have been paying attention to my NSV's along the way. I lost 3" over all in the first four weeks, and I have been able to down size my scrubs from an XL to a L. I have let the scale rule what I do in the past, and I refuse to let it do that again.
That said, I did a "HUH?!" when I stepped on the scale this morning. Got off, rubbed my eyes, checked my glasses, and then checked my weight again. The Cheshire cat has nothing on the grin I had on my face!
Next week I measure again, so here's hoping for more good news.
Have a great week, every one!
Tuesday, October 28, 2014
Itís been an eventful two weeks. My son called me on the 13th, very upset. He started going on how he needed to move in with us and he was going to lose his job. When I got him to explain what the heck happened, it turns out he got into a bar fight and his front teeth were knocked out. He had called the local Health Center to see a dentist, but they told him he would have to wait 3 weeks, and then they werenít sure if they could even help him. He had called in sick to work, not because he has having pain issues, but because he was embarrassed about how he looked. I love my son, I really do, but sometimes I just want to take a 2X4 and whack some sense into his head! So, once I read him the riot act about dealing with the consequences of his actions and manning up to his responsibilities, I told him I would see if my dentist could see him sooner. I have a really great dentist, and they were able to see him the very next day for a consult and evaluation. The following Monday, he had a root-canal and a bridge put in on the top. Tuesday, I had an appointment to see my podiatrist. He confirmed my suspicions about plantar fasciitis. Wednesday, we were back at the dentistís to get a second root-canal on the bottom. Friday was Popís regular monthly appointment with the nephrologist. Add in work and I felt like I was constantly on the move.
I am very glad I decided to join a gym. I donít know if it is an ďI am paying for it so I better get my moneyís worth!Ē mentality, or if I am just enjoying the time I am spending on myself, but I have stuck with my schedule, even through the hectic week. I havenít seen any weight loss, but I took my measurements, and I have lost about 3 inches over all. That is enough motivation to keep at it.
I do need to work on my food. I need to do some meal prep so I can have things to take to work, and have healthy, lean protein available when my Dad decides to cook things like Manwiches. I need to make sure I have spinach and salad mix. I have not been very good about eating enough freggies.
Over all I am feeling pretty good.
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 !
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