Friday, April 11, 2014
On my day off Wednesday I went to a nice playground with my dad and my sister's kids.
Weather was cool and windy but sunny, bright blue sky above the colorful wooden toys.
The little boy almost fell off the top of a high toy, I caught him but hit my left knee hard.
Ouch! The pain was very intense for a few minutes but them it subsided quickly.
Luckily, I haven't twisted anything, just hit thighbone beside the kneecap.
It didn't hurt much but to be on the safe side no exercise for a few days, only those that don't involve the knee..
Today it is almost completely OK.
I may be a bit hypochondriac... but better safe than sorry!
Tomorrow I try the long forest walk with my friend, and if all OK I go back to yoga and running on Sunday.
Wednesday, April 09, 2014
During my morning run today I was thinking about how my exercise habits changed during my years here on SP,
I started with stationary biking and easy body weight and small dumbbell exercises.
3 months later I added running,
Later I stopped using my stationary bike, and walked outside instead.
Then I added weight lifting with a barbell.
And most recently I added yoga.
Now, my running pace and distance has been the same in the past 2 years, and the weights I'm lifting have been the same for several months.
During the same time many SP friends increased their running pace and / or distance tremendously, or lift huge weights.
Why is this? I'm lazy.
I hate sweating and intense workouts, I don't like to be exhausted.
I hate going to the gym.
On the other hand I love being outside, I'm ready to make time to exercise every day a priority over pretty much everything, and I don't mind doing the same thing over and over again for several months or years.
And based on my past experience of quitting any exercise that I found exhausting or unpleasant, I tried to avoid doing things I have any resistance against.
I have adjusted my exercise several times as I grew stronger and wished to do something more.
At the start I considered yoga useless, as it hardly burns any calories.
But my main problem has always been emotional overeating, and I needed something to fill the empty feeling with something better with food.
This is how I started meditation and ended up doing yoga after all.
After my yoga workouts I feel peaceful and energized, and I hope that once I will do the moves as gracefully as my 20 year old daughter (she has been practicing for 2 years).
So this is my exercise/wellness plan now:
-running 4x/week, 30-45 minutes, around 10 min/mile
-weight lifting 2x/week
-yoga 25-45 minutes every day
-sitting meditation 2-3 x/week
-deep relaxation 2x/week
My eating plan is following the SP maintenance plan, 1750-2100 calories/day.
I do this eyeballing my food and remembering the usual portion sizes as long as I'm at or below my goal weight, and going back to measuring and tracking all food when my weight shows an upward tendency, This happens 2-3 times per year.
I'm content with my lifestyle and with my body.
Saturday, April 05, 2014
Nothing significant happened this week.
I continued tracking my food, and didn't feel deprived at all.
Running, weight lifting,walking and yoga - as usual.
Nice weather and good mood.
Saturday, March 29, 2014
This week has been lovely.
I took a day off on Friday, and so have a 3-day weekend with not much planned.
I put away the winter shoes and clothes, and took springtime clothes and shoes out of the bags and boxes. It feels different! : ) My wardrobe now matches the wonderful sunny weather.
Spent a lot of time running, walking, lifting weights and doing yoga, ended up with 600 fitness minutes again.
My eating was not as perfect as during the previous 2 weeks, I had 2 minor binges and went slightly out of range, thanks to 1) eating fancy chocolate with DS while watching movies 2) eating from the bowl of peanuts DH was munching while watching movies. It is amazing how many calories 4 pieces of chocolate or a handful of peanuts can hold!
Overeating twice in 3 weeks is acceptable for me, and it did not spoil my peaceful and happy mood.
Saturday, March 22, 2014
I'm finishing week two of tracking all my food, to get back to my goal weight.
These are my numbers per week:
Daily calories eaten, average: 1920 - 1990
Weekly fitness minutes: 541 - 633
weekly calories burned: 2950 - 3000
Tracking food really helps.
I stayed within my range every day, both calories and nutrients,
I was hungry a few times, but the perspective of tracking silly things stopped me from eating them. The tricky part is always dinner, so before making my dinner I reviewed my nutrition tracker, and planned the dinner so that it fitted in.
It was good to see that I didn't have to make any adjustments to stay in range for carbs, protein and fat. In the weight loss phase 2.5 years ago I struggled a lot to eat enough protein and fat, I seem to have learned it at last.
I made quite a lot of fitness minutes and calories burned.
This is partly due to the four 45-minute yoga sessions each week - not many calories but it adds up, and partly due to evening walks.
I also had a chance to swim twice this week, in the hotel where I stayed during my business trip.
My actual weight is back to goal (63 kg) , but I go on tracking for a few more weeks, because I want my goal to be the upper end of the daily fluctuation, and spend most of the time below 63 kg.
This is where I feel best.
There is one adverse effect though: all my clothes are a bit too loose, but the next smaller size is just a bit too tight. Sigh...
But I prefer feeling better to looking better, and also hate shopping, so I'll stay with my looser set of clothes.
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