My Rude Awakening

My friend and I have a weight-loss bet right now. He wants to lose some weight to improve his golf game and I’m hoping to tone my body. The bet is that he’ll lose 10 pounds and I’ll lose 2 pounds by August 15. The winner gets $50. We haven’t really decided yet what we’re going to do if we both lose the weight by August 15. We’ve been tossing around a few ideas with the help of our other friends and so far the winning suggestion is having a slap fight. I’m pretty sure I’ll win the tiebreaker.

Last week in my normal obsessive way, I decided to go get a DXA body composition test. It’s essentially an x-ray of your body. Now, most people think I don’t really need to lose any weight but I knew I needed to lose some body fat. I was shocked and appalled to find out that my body fat percentage was nearly 30%! Just in case you didn’t know that’s in the fair category for my age group. My BMI is just under 23%, which puts me in the normal category. I think that’s why I was so shocked! I carry most of my weight in my midsection.

I took a few photos before I had the DXA Test as a baseline.

20120723-203328.jpg

20120723-204936.jpg

At first when I got my test results, I wanted to eat a large pizza and six cheeseburgers all by myself. I figured if I was going to be fat I was at least going to enjoy being fat! Of course that only lasted about 10 minutes and then I contacted my previous personal trainer. The very next day I went to her yoga burn class so that I could stretch out my tight leg muscles from the running I’ve been doing. And the day after that I started training with her again.

Last Friday was the first day of training and it was back and shoulders. We do three circuits of five or six different exercises for 15 reps each for total of 45 minutes. I must say I didn’t do too bad considering it’s been probably a year since I worked out consistently.

My trainer also put me on the zone block diet plan for a small person. Let me tell you that was not enough food for me. When I don’t eat enough I get cranky. Really cranky! So today I convinced her to bump up my food so that I didn’t have to chew off the arm
of one of my workout partners. I’m sure tomorrow will go much better, food wise.

As far as exercise, my plan is to continue running in the mornings and go to the workout classes in the evenings. Tomorrow is core day. I’m really looking forward to it because I know I need it!

Last night we had the most amazing sunset here so before I go I’m going to share a photo of it.

20120723-211656.jpg

Isn’t it incredible!

Advertisements

HYC Update!

I’m down about 1/2 pound this week. That isn’t really anything to get excited about because of all of the fluctuating my weight has been doing in the last 3 months or so. Basically it’s up a pound and then down a pound. If I was sure that the plateau had been broken then I would definitely be excited!

Today is a run/walk day. Because I skipped a run this past weekend I’ll be doing 5 min. run/1 min. walk today instead of 8 min. run/3 min. walk. The weather has been so cold and windy here since late last week that it’s not a whole lot of fun to be outside. At the same time, I get really bored with running for an hour on the treadmill so my plan is to be outside today.

I’ve been very happy with the quality of food I’ve been eating. By that I just mean, virtually no junk food and lots of good whole foods. I have been loving Costco lately. They are really increasing the number of Organic foods that you can buy there. Yesterday I saw three different varieties of organic apples for the same price as non-organic apples. It seems every time I go there I find a new organic product that I didn’t realize they carry. I love that!

Another new item I bought at Costco yesterday was fresh butternut squash chunks (unfortunately not organic). I have really been craving homemade butternut squash soup so today I plan to make some for dinner. Since the squash is already in chunks, it should be so much easier to make the soup! There are so many different spice combos out there for this type of soup so I am having a hard time deciding which one to try first! Curried soup sounds delish!

My workout plans this week include 3 strength training sessions with my trainer and 3 run/walks. I’ll try to fit in some walking on the days I don’t do the run/walks.

I think the cold season has caught up to me. Half of the people at work are sick and now I think I’m sick too. I’ve been sneezing nearly nonstop. Seems all of the vitamins I’ve been taking didn’t prevent the cold. After I conquer this cold I’m going to get a flu shot. I don’t want to get the flu this year.

More About Me

Laura asked some really great questions in the comments on my last post so I thought I’d answer them here. 

1)  How many times a week do you work out (run, etc.) and for how long?

I strength train with a trainer 3 days a week for 45-60 min. We do a few cardio intervals as well. I was training 5 days a week with 2 days of HIT training but my schedule changed so now it’s just the 3 days of strength training. To replace the HIT training, I have started a run/walk program recently where I run/walk 3 times a week for 30-60 min. My ultimate goal is to be able to run 30-60 min. I’m definitely improving.  On the days I don’t run/walk I walk for at least 30 min. (Usually about 2 miles). I exercise every day at least once.

2) What kind of diet are you eating? Are pretty mindful of what you are eating? No hidden calories (even from yourself)?

 I am a fairly clean eater. My trainer wants me to eat only oatmeal, protein shakes, chicken breast, fish, brown rice, sweet potatoes and vegetables. Unfortunately, that’s too darn boring for me! I need more variety in my life. Not to mention, I love fruit.

My favorite breakfast is Kashi Go Lean Crunch with 1% or nonfat milk. Some days I eat oatmeal with a scoop of whey powder or an egg white omelet with veggies. For lunch I have salad (with no dressing), chicken or fish. For my carbs I eat brown rice (1/2 cup) or a whole grain pita, wrap  or piece of bread. I don’t eat white bread at all any more. (I guess I did have a Parker House roll earlier this month :)) I probably don’t eat enough fruit and veggies every day but I am working on that.

Now, I am not saying that I am perfect, by any means. I had a hamburger a few weeks ago. And I am embarrassed to admit that I had a Costco dog today. I know, I know… horrible! I was starving and made the mistake of going there hungry.

I love tall, nonfat mochas, no whip. I have one nearly every day. That’s next on my list of habits to kick. They have 180 calories, 32 g. carbs, 2 g. fat and 11 g. protein. The sugar in it is the killer. I hate drinking my calories! I drink lots of water every day (more than 64 ounces per day).

I do write down everything I eat in my food log. On average I eat 1400-1600 calories per day.

Thanks again for the support and the great questions!

Healthy You Challenge Check In

So, the scale says I’m up a pound this week. Good grief. I have to say this whole thing is so frustrating. I’ve been exercising daily and eating well. Basically, I haven’t lost a pound in two months. Well, actually, I’ve fluctuated up and down one pound for the last two months so the net effect is no weight loss.

I love the muscles I’m getting but aren’t they supposed to burn fat and make it easier to lose weight? That’s so not happening. I’m at the point where I think I need to see a doctor for a physical (hypothyroidism runs in the family) or see a nutritionist (maybe I’m not eating enough?). In any case, I’m not ready to give up. I keep picturing myself ballooning up if I quit working out and exercising. Not a pretty picture!

Today’s a running day. I plan to make my second attempt at run 5 min./walk 3 min. I’m going to change my route to a flatter one. I think the big hill at the beginning of my last attempt killed me.

Good luck to all of the HYCers!

Today’s 4 mi. Run/Walk

…or how I died today. Okay, okay, slight  major exaggeration. I tried week 3, run 1 in the Prevention Magazine Turn Your Walk into a Run Program. I won’t lie. It was sooo hard. I had originally planned to do 4.5 miles and really did closer to 4.1 miles. I am proud of myself for completing that mileage. That being said, the run/walk today was supposed to be run 5 min./walk 3 min. I was able to do the first two intervals but the next few intervals weren’t successful. My breathing was all out of whack and my right calf was sore. So I altered my plan to 3 min. run/2 min. walk. That was much easier for me. I ran the last five minutes before my cool down.

As I was running I had the hardest time picturing myself running a whole 5k. I kept telling myself I could do it. I know that I will eventually realize my goal of running a 5k race. I can do it. I just need to keep training and keep a positive attitude.

 My next run/walk is Tuesday. I’m planning to redo the week 3, run 1. Tomorrow I’m going to walk at least 2 miles for cross-training. Monday is also a strength training day with my personal trainer.

Success!

I did it! I completed the run/walk… 3.2 miles in 38:39! Yippy! I felt great for completing it! That run is the third run for week 2 in the Prevention Magazine Turn Your Walk into a Run Program. Sunday I plan to start week three which is Run 5 minutes/walk 3 minutes six times. I’ve mapped my run for 4.5 miles. I’m hoping to improve my pace a little but frankly, at this point, if I can finish then I’ll be a happy camper!

My trainer called to tell me that she can’t make it to the gym today for my training because she’s sick. Bummer. So instead of heading to the gym by myself, I’m going to do a bike ride in my neighborhood. If it’s too hot, then plan B is to ride my stationary bike. Today was leg day so if I do some intervals I should be able to get a decent leg workout.

044

Look at that delicious plate! Lunch was a wrap with chicken, spinach, avocado, and salsa. Yummy! I’ve been totally craving vegetables the past few days. I baked an acorn squash last night with a little brown sugar for dinner. Loved it!

I’m looking for great salad recipes so if you have any, please post them in the comments. Thanks for sharing with me.