Wednesday, November 30, 2016

Weigh-In Wednesday

Average Weight: 6.3 pounds
Lowest Weight: 5 pounds (today)
Carb-Cycling Change: -3.7 pounds

That's an average loss of 0.2 pounds from last week, for those of you playing along at home. That is so teeny tiny. But it was Thanksgiving week, and I have to say, any loss during Thanksgiving is probably a victory. Plus, I have to realize that average weights is different than just weighing in. My average was off this week because of a couple days of untracked eating. On the other hand, my lowest weight is up a tiny bit from last week's lowest weight. So that wouldn't be a win either.

Regardless, I am back on track and am hoping to start seeing real results. For the last couple of weeks, I get to Sunday (low carb day) would rather eat nothing than no carbs. Mess up. Keep under my calories not where my carbs/fats/proteins should be and start fresh the next Monday. I need to quit doing that. It's stalling my progress. I am back to posting my daily logs for my fit-sisters to see. And that accountability is going to help get me through the holiday season.

There are four weeks before Christmas. And even though these are hard weeks (making Cookies, attending Holiday parties, family time, etc...) I can still be a lower weight then than I am now. These weeks are crucial!

Saturday, November 26, 2016

My Week in Workouts

I had a great week for workouts. It helped that it was a short work week. It did not help that it was cold and rainy and windy and I just wanted to lay on my couch. Except that I wasn't tempted to go outside and do fun fall things anymore. I started a new lifting plan and I am liking it so far.

Saturday I started the week with a great BodyCombat class. Then I followed up with some Chest work.



Sunday I met Tracy for our first frigid run of the year. Thirty degrees and slightly breezy. My eyes were watering the whole first half, and then the tears were so cold on my face. But I think I wore the right amount of clothes: tights, yoga pants, a long sleeve cotton tshirt and a sweatshirt, my earband and gloves that I took off half way through. I had my running belt but I couldn't get my phone in there with my gloves on, so I just used the pocket of my sweatshirt.



Monday I started my new weightlifting plan Simply Shredded 5x5. I started with 20 minutes of interval 1:1 runs on the treadmill and then did upper body day A. I was successful with all 5x5 reps, but I definitely started at a challenging level. Next week I will increase.



Tuesday was my only rest day of the week. I had planned a lunch time walk, but it was rainy. But I needed the rest day anyway, so it all worked out.

Wednesday I hit the gym after work for Lower Body Day. I haven't done a leg day in forever. Well, at least not one with squats. I started easy, because I don't need to be hobbling around for Thanksgiving. Plus, I wasn't sure what to expect with my knee, but I didn't seem to feel it. That's the best part of my knee injury, it doesn't seem to hold me back from working out. It only hurts when I have to get up from a chair or sit on the floor.



Thursday was Tracy and I's first ever Turkey Trot together. I made medals! At first, I wanted to do it alone and try to beat my time from last year. But I knew I wouldn't get up and do it. And I care more about friendships than beating times. That's what Thanksgiving is all about. She loved her medal!



Friday, I was hoping to use my day off to get a great workout in. But my legs were dead. Not like sore from working out, but dead. Like I had no control of them and just wanted to curl up and die. I did make myself walk around the park for about 45 minutes. But it was so slow that my heartrate never went up. It was probably good to flush out my legs a bit. But every step hurt. Never take that much time off from leg weights (or any weights) again!

Wednesday, November 23, 2016

Weigh-in Wednesday

Average Weight: 6.5 pounds
Lowest Weight: 4.8 pounds (today)
Carb-Cycling Change: -3.5 pounds

I finally started seeing some movement in the right direction again. Boy is that motivating. I mean, This morning, I actually saw the lowest number that I have seen since May.

It's almost enough for me to say I am going to stick with my low-carb day for Thanksgiving tomorrow. But I probably won't. It is way too hard to plan my macros at other people's houses. I do plan on trying to stick to my 1700 calories though.

Here are my other Thanksgiving survival tips:

  • Eat lots of turkey. I mean lean protein!
  • Skip dessert. I won't love it. And if I do, I can have a yummy treat when I get home.
  • Have a few bites of everything. But don't gorge yourself. Nothing is so different that you can't have it again. And nothing is so delicious that you have to have more than a taste. 
  • Skip the wine. Sure it makes it easier to get through the day. But you'll be happier with yourself if you see a three on the scale on Friday!!
  • Run a Turkey Trot in the morning. In the freezing temperatures.
  • Make it home in time to force Dan to watch the parade with you!


Tuesday, November 22, 2016

Thank You Thanksgiving

In the spirit of my preschoolers and all the things they listed they were thankful for today, here is a completely random list of things for which I am thankful:


1. I am thankful for my job. There are hard days. But I absolutely love the idea of what I do. Helping people. Changing lives. Listening. Sometimes being the only one there.


2. Of course I am thankful for these girls. And their Mommy that lets me be such a special part of their lives. They will never know how much they have changed me. How they have taught me to let my guard down. To let people touch my stuff. To share. To be completely vulnerable. To know the future will be better.



3. I am thankful for brand new towels in our bathroom. It's like I'm a grown up or something. Buying new towels. And being so happy.



4. I am thankful to have a running partner that is so reliable and consistent. And she might not run fast, but she keeps trying. And that's a lesson we could all use more of in life.


5. I am thankful for Meow Meow. She chose us. Not because we feed her. Or give her shelter. She has shown us that love is more than those things. She chose us because we're awesome. And I let her, because she is awesome too. 


6. I am thankful for the wonderful trails around this town. That allow me to run without getting hit by a car or trip over jagged edges. I am thankful for the city staff that keep them clean and well kept. 


7. I am thankful for fall. Because it teaches us to let go. And that beautiful things can happen when life changes. 


8. I am thankful for my house. Mostly. Even when it rains inside. On the first floor. Or the basement floods. Or I need a new roof every year. Or a the birds are singing in the tree outside my bedroom window at 4am. I am thankful for a place that I am proud of, that Dan and I can muddle through together. 


9. I am thankful for my husband. He puts up with me. And although I am pretty amazing, I can be quite a handful too. He takes endless selfies with me, waits for me to count my marcos before we eat. He doesn't complain when my alarm goes off super-early for the gym. He knows how to handle my type A personality or my only child quirks. He know when to leave me alone and when to sit by my side. And he loves donuts as much as me. 


10. I am thankful for my family. As much as they drive me crazy. And I am realizing that this will be our first holiday season without grandma. I am thankful that these people will remember her with me forever.


11. I am thankful for my friends. Not just these. But all of my friends. Who let me be me.

12. I am thankful for my health. My will to get up and go workout every day. My motivation to be stronger, faster and healthier. 




Monday, November 21, 2016

Simply Shredded 5x5

We are six weeks away from the new year. It is cold here. And dark. And I am ready for a new program. I have so much trouble picking something. I like different things about different plans. So I think I am going to combine my two favorite plans, into something I will call: Simply Shredded 5x5.

Obviously, it's the moves from Simply Shredded done in a 5x5 pattern. In case you don't remember, Simply Shredded is a four day plan (two upper body and two lower body.) I first did this plan in October 2014 when I first learned to lift heavy things. Read about that here. Stronglifts was the plan I followed where you attempt 5x5 and then increase every time you're successful.

I am going to try it for six weeks. I might hate it. But I need some kind of plan!

Here's my Chart:

Friday, November 18, 2016

My Week in Workouts

I've been a little bit of a slacker. I only got three workouts in. They were good ones. But they aren't enough. But on top of having a bum knee, I had an upset tummy for at least two of the days. And have just felt a little off all week. I am hopeful that I am all back in balance and can get back on track.

Saturday is always my favorite day of the week, and this one didn't disappoint. A great BodyCombat class followed by some heavy weights for my shoulders.



Sunday I ran. Dan came with and walked around a park, and I tried out a new trail. When I don't know where or how a trail goes, I hate to run very far on it. So I ran five minutes one direction, turned around and ran back to the park and ran five minutes the other direction. Then I repeated that all again. I loved the trail (one direction) and I can't wait to go back. I also loved these new running shoes. They really felt like my feet were just rolling correctly. Like they had power off of each step. I probably ran faster than I should have with a bum knee, but I felt pretty good. And although it wasn't my fastest time, I was very happy with it.



Monday I rested. I worked a crazy work shift that left very little time for a workout. And my tummy hurt. So I was lucky I even made it through all the work events I had.

Tuesday I tried out my new plan to run 3.1 miles on my lunch break. Except, I just wanted to walk. But as I mentioned, I burned plenty of calories with this 12 sprint system. And I got to get out and enjoy the beautiful weather. At least one last time.


Wednesday night I had every intention of hitting the gym for weights, but I ended up going home. 
Same story for Thursday,

Friday, winter arrived. And I had no motivation to get out and run with Tracy. She hadn't been feeling great, so she easily took a "let's postpone." I have hopes that we will still run in winter. I have leggings and feel like as long as it's not dangerous or frigid, we'll be alright. I am just not sure what frigid means to me... 40?

Since winter has arrived, my running days will probably settle down. And I need to get back into the gym for lifting. I'd be happy to try one Tuesday lunch run/walk and a run with Tracy once a week. That leaves me 3-4 days of lifting a week. One will always have to follow BodyCombat, but the other three can be more intense. I just need to pick a plan and hunker down for winter.

Wednesday, November 16, 2016

Weigh-In Wednesday

Average Weight: 7.8 pounds
Lowest Weight 6 pounds

This has been a rough week. My tummy has been really upset (apparently this is a side-effect of Aleve) and that has made it difficult for me to eat all the food I am supposed to eat. And honestly, when you're tummy is upset, you don't feel like eating healthy lean proteins, but instead feel much more like eating cookies. So I haven't even been hitting my numbers. And sometimes that leads to me just eating whatever I want. Which is not the direction I want to keep going.

On top of that, my scale has been completely stuck. And it's hard to be motivated when you are not seeing anything happen. I mean, this could be because I am eating cookies and french fries.

TMI: (skip to the next paragraph if you don't want to know!) But it could also be because I am  backed up and my tummy just keeps expanding with the scale. I drank a calming organic tea last night that has started things moving through and I hope to be feeling better soon. But neither part of this is fun. And now I am even more torn about the Aleve. At least I am not breaking out in hives.

So I need to get my eating back on track. I keep thinking I might need to lower my overall calories a little bit. But I am working out pretty well and I think I just need to get back to being consistent. With the holiday coming up next week, the last thing I need is to feel deprived.

Tuesday, November 15, 2016

Running vs. Walking Workouts

I am often jealous of people who "walk off the pounds!" I can not burn enough calories walking to make a "walk" a good enough workout. Is that because I have too high of expectations for my calorie burn? Is it because I am not walking fast enough? Am I in too good of shape to get my heartrate up during a walk? I don't know. If I walked for an hour I would estimate my burn would be around 300-400 calories.

But the last two weeks as I was trying to rest my leg, I added in a "walking" workout. I walked the majority and threw in 12 sprints to try and increase my heartrate and also speed things up. I had to eat! And now, in analyzing these workouts, I have found some interesting bits!

Here is the recap of my walk today:


And my run with Tracy last Friday:



Here's what I want you to notice:

  • Tracy and I run super-freakin slow. 
  • Like I "walked" it seven seconds slower than I "ran" it.
  • That is crazy. 
  • But my heartrate was higher during the run. 
  • I burned over 100 calories more "running" (about 70 if I compare similar times.)
  • I am much happier to go out for a walk with 12 sprints thrown in, than I am to go out for a slow run. 
  • If I threw in just 13 sprints, I would probably beat my time. Which of course what I am going to try next week. 
  • It's hard to really compare because we run so slowly. 
  • But if a walk with a few sprints thrown in is doing the exact same thing for me, why don't I do that more?
  • Does anyone else think this is weird?

Friday, November 11, 2016

My Week in Workouts

I have to say, for being injured and trying to take it easy, I had a pretty good workout week.

Saturday I took a full BodyCombat. I usually leave during the ab track and do my own shoulders. But there were only five of us in class and I felt that leaving might be rude. I was glad I stayed, my abs were on fire. It was a good class despite the small crowd. Everyone was super motivated and it really rubbed off.



Sunday I was planning on running outside, and then I decided I might have a blood clot and didn't want to die alone on the trail. So I went to Urgent Care. And as soon as I was done there and told I didn't have to stop working out, I went to the gym. There I did 20 minutes on the Elliptical. I couldn't really get my heart rate up. Then I did some light leg weights. I wanted to see if using the leg machines would hurt my knee at all. It didn't. Then I was sick of being stuck inside on a beautiful day, so I paused, drove to a trail and walked for thirty minutes.



Monday morning I met Tracy to run. I don't remember how we got rescheduled for Monday, but it worked out well. Monday evening I had plans to celebrate my late grandma's birthday, so it was a great start to my day. Thanks to the time change, it's light enough by 6:30 to see where we're going. I told her I needed to slow down (doctor's orders) and it actually made a nice slow run. I wish we could get rid of those walk breaks, but our trail is hilly and she/we can't get over that mentally. We always walk the same hills.



Tuesday I let myself take the night off, elevate and heat my leg and watch the election results come in.



I was up too late and the election results left me in a state of shock. I was groggy and tired after work. But I headed right to the gym. A light jog on the treadmill to get my heartrate up and then lots of back and bicep work. I need to get back to a weight plan. And I figure less time on my legs is best.



Thursday I did that lunch break walk I told you all about. 



Friday was a holiday. I had wanted to take a BodyCombat class, but I decided that one per week probably all my bum knee can handle. So I agreed to meet Tracy even though I had to get up super early in my day off. 

Thursday, November 10, 2016

Lunch Time Workout

Now that it's dark after work, I am not able to run on my own. Sure, I could get up at 6:30 and run in the morning by myself, but we all know that is pretty unlikely. Also, it's cold in the morning and going to be getting colder fast. So I have this idea that I would try to get a lunch time run in once a week.

There are two days a week that I only get thirty minutes for lunch. Those days are out. 

Of the three days that I get more time (75 minutes actually), one is always Friday and I usually run with Tracy on Fridays so that would be silly. I almost always meet Jennifer for lunch on one of my long days. But that still leaves one day a week that I have 75 minutes of lunch time. That I usually waste catching up on social media. 

I might as well be working out. 

Except, is 75 minutes enough time to get a workout in, and still eat. Because I am hungry. Always. 

So today I tried it out. 

I didn't want to run because I am running with Tracy tomorrow, and because I am trying to take it easy on my knee, not work harder. So I went on a three mile walk. I wore clothes that would be easy to switch out of and I changed at the library. I started my walk from the library's parking lot and walked down to the trail and out until I was half way done. My heartrate wasn't very high, even though I thought I was walking pretty fast, so I had myself run for 30 seconds every now and then. Just to get my heart beating a bit. I didn't map it or anything. 

I was able to do the whole three miles in 50 minutes. Which left me 25 minutes to get changed, and eat quickly. And that was perfectly fine. As long as I wear easy to switch out of clothes and make sure to pack my lunch (which is a win-win!)

Next week I will probably attempt a run. Which leads me to my next question: will I be too sweaty/disheveled to return to work? And do I care. As long as I don't have any meeting or programs to do, I don't really care if my hair is a bit frizzy and in a bun. It's almost always in a bun. It's cool enough out that I am not dripping sweat. And I wear so many layers it's not like you'll smell me. Plus, I can pack extra deodorant.

Anyway, it was great to get out and walk amid the sunshine this week. I hope I can keep it up for several more weeks. Eventually it will be down to zero degrees and probably too cold to be out there. But I am going to try to make it work as long as possible. Because I feel like I have the night off! I got to sleep in and I already got my workout in. And I got to see this gorgeous view!

Wednesday, November 9, 2016

Weigh-in Wendesday

Lowest Weight: 6.8 pounds
Average Weight: 7.5 pounds

Hmmm... my weight was very stead again this week. It stayed between 6.8-7.4 every day and then randomly jumped up one day, which in turn spiked the average. I still hate averages. I am up just a tiny bit this week. But 7.3 two weeks ago 7.4 last week and 7.5 this week, is the wrong direction. But if I look at my lowest weight I am lower than my lowest last week.

Honestly, I did not have a perfect week this week. Sunday I went over my calories just a bit and missed my carb count. It was supposed to be a low carb day, but I ended up a birthday party and couldn't pass on all of the treats. Monday, we celebrated my grandma's birthday with pancakes at IHOP. I knew I wouldn't be able to fit those into my plan. I just let myself have that. Grandma wouldn't want me to be counting carbs on her birthday. Life's too short.

So I recommitted on Tuesday, but haven't seen the scale bounce back yet. I need to give it another good week and then decide some things. If I am not working out as hard (due to this tendonitis) I may need to scale down my calories in general to see some movement. I wouldn't mind having a couple of low-calorie weeks to head into the holiday season.

It was just so motivating when the scale was moving. Why does my body love to be at this seven pound mark. Why can't it be happier ten pounds lighter?

Monday, November 7, 2016

Tendonitis

I started getting kind of worried about my knee pain late last week. I started to google what might be wrong with it. I know that's never a good idea. I was pretty convinced that I had developed a Baker's Cyst. It's not really dangerous, just annoying. And painful. If it's really bad, you can have it drained. Supposedly, you can kind of see a pus like sack on the back of your knee. But the back of your knee is very hard to see. Upside down? On the bathroom counter? Eventually I told Dan that he would have to look for me.

He did not see anything like that. But he did say the whole lower hamstring (where it connects into my leg) was bruised. This is also a symptom of a Baker's Cyst, but it can also be a symptom of a blood clot. And un-diagnosed blood clots cause death!

That's what the internet taught me!

So for peace of mind, I decided it was time to get it checked out.

The good news is, my pain is not in the joint. This rules out big problems. And the Baker's Cyst.

I have Tendonitis. And even though the pain is in the back of my knee, I believe it is Lower Hamstring Tendonitis to be exact. The place where your hamstrings attach to your knees. Basically it is just inflammed. From over use. Very common, especially in those who run, jump and kick.

Hey! That's me.

The best news is, the doctor said I don't have to quit working out. I just need to use a heating pad on it and take some anti-inflammatories. The bad news is: I am allergic to most anti-inflammatories. Like Ibuprofen. And I am supposed to scale back on my running and kicking and jumping. You know, "if you usually run an 8 minute mile, try doing it in 9 instead." Okay, doc. I'm glad you think I look like an 8 minute miler.

I have started taking Aleve, and used the heating pad once. I still ran this morning, but I did slow down a bit and instead of running yesterday I walked. I will probably focus on some upper-body strength training for the next two weeks. I am in between Step Bets at the moment and will probably use this opprotunity to take it easy on my poor knees.

If I can't tolerate the Aleve and it doesn't get better... then I have bigger issues.

Saturday, November 5, 2016

My Week in Workouts

My week did not go as planned in regards to workouts. I did alright, but I only made it four times and even those weren't stellar. I have got to get more a routine down. And I probably need to make morning workouts happen once in a while to actually combat unplanned social events that arise in the evenings.

Saturday I was able to take a great BodyCombat class. I know my heartrate monitor is off when I am gasping for air and it tells me I am burning only 4 calories per minute. I am consistently at a 9-12 in that class. My average looks okay, so maybe it was only flaky the one time. But something is going on. I stayed after for shoulder work.



Sunday I ran with Tracy in the morning. I had a baptism to go to at 10:30, so I had to go early enough to get back and get showered. It was a good start. We ran really slowly and she felt really good the whole time which built her confidence up. Now she wants to run two times a week. I didn't agree.



Monday I took off for Halloween. I needed to get home asap after work to start handing out the candy. By the time that was over, we were worn out and still needed to eat dinner.

Tuesday I ran on the trail by work. It was perfect weather and the trail was so beautiful. My heartrate monitor would not start. Which confirms my idea that I need a new battery. I ran the 4:1 interval and everything felt really good. I still hate the limestone, but it was a nice run. No record breaking times or anything. This will be my last after work run, as next week it will be dark by 5:30. I am wondering if I could run on my lunch break and not be a sweaty mess...



Wednesday I took a rest day.

Thursday I really planned on going to the gym (packed my bag and everything) and then Jennifer called and invited us out to dinner. I can't turn that down.

Friday I skipped out on running with Tracy because it is pitch black in the morning (next week will be better) and Dan was supposed to have game night in the evening. I might as well take advantage of having my Friday night free, to work out. But then game night was cancelled and it sounded more fun to hang out with him. I never made it to the gym. 

Thursday, November 3, 2016

Five Random Things


1. My new shoes came in today. At first I thought that they were too bright. But now I kind of love them. They're Brooks brand, and supposed to be great for my feet. Of course that's what the last pair I tried said too and I didn't love them. But I am willing to try another pair. And hopfully this time I will just float down the sidewalk. And my toe and knee will feel no pain.


2. I have seen these RX Bars on Social Media a lot lately. It's not super high in protein, but I am always up for a new bar. This one is all clean ingredients, which has a bit of appeal to me. Plus doesn't chocolate sea salt sound delicious. I hated it. I could taste the dates. Just give me fake chocolate instead please. Is something wrong with my taste buds or are all these people who go gaga over this stuff just delusional?


3. I want to redo my backyard. We have a deck that cuts our whole back yard in half. Plus we need to change the way the water flows to our house. Currently the back yard slopes toward our house, and ideally it would slope away. But bringing in all that dirt and building a patio and re-routing water and changing your sprinkler system all seems like such big work. But look how simple and quaint this looks. I want a nice back yard patio. 


4. Dan and I have been soaking up as much of fall as we can. The time change is coming on Sunday. Which always leads to earlier sunset and less day light. And when it's dark by 6:00 I usually get a bit depressed and just want to sit on the couch and curl up. I always make a concerted effort to do as much during daylight hours as possible and then to have plans to keep me busy on those first few dark evenings. This year is no different. I am even thinking of trying to squeeze in a run on my lunch break once a week. It's still supposed to be in the seventies the next week or two. I can't let winter come early.

5. Have I told you about our cat? I probably have. This is M.M. Peach Paw. She belongs to the neighbors. But she loves us more. Except that they feed her and let her go inside. But almost every night (now that it's cooler) she comes over and sits on the front porch with us. Anytime she hears our garage open or us talking out front, she trots over. This was Halloween. She couldn't reach the doorbell, so she just meowed outside until I came to pet her. She's a bit large. But she's happy in her skin. And she doesn't appreciate people calling attention to it. She might be my favorite thing about my house. At least the number one reason I can't leave. 

Wednesday, November 2, 2016

Weigh-in Wednesday


Lowest Weight: 7 pounds
Average Weight: 7.4 pounds
Carb-Cycling Change: -2.6

My average weight is up just a tiny tiny bit this week: 7.3 to 7.4
Nothing noteworthy, but not down either. My lowest weight is up about a pound though. Last week my weight ranged from 5-8 and this week it was completely steady at 7 every morning. Interesting how that works. I don't know what it all means. But I know that it was that time of the month, and I usually have a bigger loss after that. So I am excited to move on to next week.

I don't have much more to say about my weigh-in, since I just did a huge report on Carb Cycling just a few days ago.

But in other news, I ordered some new running shoes. I was not loving the last pair I got. And since I wear tennis shoes every day to work, I am not at all mad to wear them as my daily pair. Hopefully this new pair has me running on air.

And in completely other news. I ate way too much halloween candy (tracked but that left me eating piles of meat) on Monday and haven't had any since. I am insanely proud of myself. Also, this photo makes me laugh every time I look at it. Why am I am the only one ready for the photo. Did they have a meeting before hand and agree to look off at different angles? Are they both whistling? Even Sadie has no interest in smiling. These kids make me so happy!

Tuesday, November 1, 2016

Fitiversary


Ten years ago today, I made a bet with two close friends and have been on a successful weight loss journey every since. I've talked about it before. I did a recap once. And then two years ago I celebrated for my 2014 anniversary.

But ten years is a big deal.

That's a long time.

I have tried a lot of things in that time. I've eaten 1200 calories. I've been a runner. I did a lot of BodyPump classes. I've quit all together. I've counted my macros, cycled my carbs, cycled my calories, counted only net calories. I've taken countless spin classes and BodyCombat classes. I've tried new things like core classes, zumba, pilates, yoga. I've lifted heavy weights and even used the big man weight room.

I have warn pants in every size from 22 to 10.

I am the smallest I have ever been, even though I was about 9 pounds less at one point. For a week or two.

I have been up. I have been down.

I have come a long way. I look at the picture and I don't even recognize that girl. I don't know how I got like that. Why nobody said anything. 

I've always had self-confidence. But what weight loss gave me was self-pride. I can do anything. And I can be proud of it.