Sunday, August 11, 2013
Jumping jack squat reps up to 30, plus 10 to make 100. Very challenging today for some reason. Pushups over the hiccough. 5 reps stretches me to my limit, but I can do it this week.
Cardio blast. Have done all the workouts and sometimes repeated one.
Fit firm and fired up. I'm working at it. I find strength exercises challenging.
Last week I had no problem burning cals, but was an hour short of minutes on Saturday afternoon, my non-cardio day! I got the car out to go into town. Then waited for a thunderstorm. It came, but wouldn't go. I realised I needed to do my shopping, so went into town despite continuing rain. I don't have really waterproof clothes. But the rain stopped soon after I got into town, so I walked around for an hour and clocked up 11000 steps.
Today after the storm it was much fresher and cooler, so I took the dogs out. Getting home was complicated. There are 2 ways home. On the first one I saw a large loose dog, on the other one was a flock of sheep, who often have dogs who are bred and trained to protect their sheep from any perceived aggressor, which would ;probably include me and my dogs! I took a round about route and eventually got the shepherd to reply to my call. He didn't have a dog, so we passed in peace.
FOOD PLANNING remains semi-organised. I have about 5 portions of chili, and 5 of couscous. Have thawed some mince, but not yet decided what to do with it. Have the wherewithal to make panzanella salad etc. And a flatfish that will do at least 2 meals. I need to get my act together and make a quiche or breakfast casserole. I've been saying that for ages.
I'm eating my 5 helpings of veg and usually 5 of grains. The grains do increase calories consumed! But my weight seems to be staying fairly constant in spite of high calorie consumption!
I need to get into the garden more.
I'm concentrating hardest on getting the exercise programme running smoothly. That's making progress.
Tuesday, August 06, 2013
Jumping jack squats. Yes, 4 batches of 25.
Pushups. Had a hiccough when I got sore arms doing sets of 5. Am now doing sets of 3 this week, aiming at 5 sets. Have not yet achieved that, but hope to do so today.
In order to reach my 240 mins exercise and burn 920 cals comfortably, I am aiming to do at least 30 mins exercise a day and burn 150 cals. When I walk around town that makes up the missing minutes. So far today my workout was 22 mins and burned 102 cals. I hope to get into the garden, or out with the dogs. I've finished a month of the beginners level combined 28 day bootcamp and bodysculpting programme and am now beginning with cardio blast and fit, firm and fired up. I like the short workouts, but may need to do 2 cardio workouts before the strength one. I've just been making a list of the number of cals the various workouts burn, so I can work out a system. It's all rather fluid at the moment.
I'm getting my 5 grains (slightly) more often than not, and at least 5 veg daily.
Meal planning: I'm scraping the barrel. 3 helpings of thai chicken. I'm thinking of going wild on a mushroom stuffed hamburger tonight. Have been intending to make a breakfast casserole for days if not weeks. No reason I can't do it today. That makes 8 meals. We even have mushrooms again after a long dearth! Maybe also couscous and squash. I'm inundated with squash and zucchini! Which I love.
Thursday, August 01, 2013
First of all, a big THANK YOU to SP. In just under a year I've got rid of 10 kilos, 7 of them this year since I got serious about exercise, exceeded, so revised, my original goal, and kept them off for the last 4 months. I did once lose 17 kilo with another group, but put 6 or 7 of them back on very quickly.
Exercise used to be a penance till I did jumpstart bootcamp in January. After that I started enjoying it and looking forward to it. The motivation has since worn off, so I now make sure I work out first thing.
I am now comfortable in clothes I could hardly squeeze myself into before. Some old favourites are now too big, many old clothes have gone to new homes. And I have had fun shopping for new clothes. I now have enough. And people are looking at my new, flattering, finds and saying WOW! I really like my new body, tho I hope I shall like it even more as I get rid of more of that spare tyre, and flab on my inner thighs and upper arms.
My taste buds have evolved. e.g. I no longer crave the marshmallows we give the children after their meeting.
I have learned so much about nutrition and exercise, and my sister and a friend have joined SP because they enjoyed my cooking of SP recipes so much!
100 jumping jacks in batches of 25.
Got ahead of myself and started pressups. 2 batches of 5, on my knees. Vary hard work, as I need to work at making sure my hands are under my shoulders. I used just to push myself back, which is far easier but seems not to be good form.
CArdio free day, so no workout. But I went out with the dogs for 50 mins, longer than I planned as there were sheep with a sheepdog, even larger than my boys, too near the way I planned to come home, so I went round by the recreation ground, only to find the shepherd had got there before me (!), so I had to scramble through the ditch a third time to get back to my originally planned route home! I can control my dogs around sheep, but don't trust other people to control theirs, and if mine were attacked I couldn't restrain twice 35 kilos or so of angry dog! Let alone find a free hand to apply pepper spray...
I now have 220 cals to burn this week and 65 mins of exercise. should be doable.
I should also hit the 10000 steps before I go to bed. Under 100 to go. Another Thankyou to SP - for recommending Fitbit!
I haven't quite planned my meals for the rest of the week. I have 4 meals ready, but need 7-10. I plan to do a noodle and squash dish, 4 meals and economical of labour. It would be good to make a quiche or breakfast casserole, 8 more meals.
I got my 5 portions of grains today.
I have also printed out a list of cals and protein for the foods I eat most, so I can keep track without having to keep rushing back to SP.
I also got the CarePass app recommended in the blog on today's start page. I'll see how it works for me.
I have raised my cal guidelines to 1500-1700. old upper guideline of 1576 ish was too low, left me feeling hungry, and continuing to lose weight if I stuck to it. So I ignored it. I think 1700 is a realistic upper limit, so I am more likely to stick to it, an d thus eat less. 1677 today, when I've had my late night snack of gingerbread!
So it's been a good start, tho I didn't manage everything I would have liked to
Wednesday, July 31, 2013
This challenge sounds brilliant. I've only just discovered it, so have not thought much about what I need to work at most.
1. Before I found it, I had printed out a calendar page for August, that tracks number of portions of veg, fruit, grains, dairy, and grams of protein. It also has lists of cals and protein for the foods I eat most.
2.. this week I'm doing 100 jumping jack squats in batches of 20. Next week I'd like to work at pressups, with my hands actually under my shoulders, which I find challenging.
3.work at 240 mins exercise, not difficult, but burning an estimated 920 cals is a challenge. I need to plan it out. The hot weather doesn't help... 85-90 in the shade on my balcony... .
4. Another thing I need to do is plan my food for the week. At the moment I have 6 servings, which will not see me through to the end of the week! Actually if I make a breakfast quiche that should do the trick
5. I'm working toward 5 portions of grains. 6 seems beyond me at the moment, calorie-wise as much as anything.
And continue with what I have achieved:
workout first thing,
at least 8 glasses of water
5 vegs, which I achieve, but I need to track them to make sure I get there
60 grams of protein
I'm eating above my calorie guidelines, but I have gone below my goal weight, and was continuing to lose and to get hungry when I ate within my guidelines. So that's OK.
I did start intuitive eating, but put on a kilo. When I went back to tracking, my cals were i n the stratosphere. I hope proper use of the revamped calendar will enable me to go back to more intuitive eating.
Wednesday, July 24, 2013
Motivation to work out has been very low. I kept forgetting it till too late. So I've gone back to doing what I did when I started working out regularly in January: starting the day with a workout. Coach Nicole's bodysculpting combined with 28 day bootcamp. So I get this over early and if I walk the dogs or walk round town this is in addition to and not instead of a proper workout.
I'm also disinclined to work in the garden, but have got myself out there, disinclined or no, the last 2 days.
I'm working on getting 5 helpings of veg, and 5 of grains. 6 doesn't work calorie-wise. I'm hungry and needing to eat slightly above the top of my cal guidelines. I had put on a kilo above my revised (down!) goal weight, so am now counting cals again. Discovered they were in the stratosphere! I've now taken off most of that added kilo. My weight used not to fluctuate. Now it does, by up to a kilo. But that's OK. National AViation day challenge adds motivation.
Thank you, SP and SC! MAil a Coach is a fantastic service.
I found the motivation SC programme did not meet my need. I felt motivated then. I have moved to the plateau busting programme. I feel less pressurised by it. And pick up some useful tips, tho it's aimed at people still trying to reach their goal. I'd love a maintenance programme, tho the maintenance team is helpful. MAybe part of my lack of motivation is anti-climax after reaching my goal. Though staying there should be challenge enough.......
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