Weigh-in and Workouts

Well my sabotage efforts worked. I am up 1.2 pounds and 1% in body fat today. I am still down overall from the beginning of the month though. No big deal. Like I said, a bump in the road and I’ve moved on! **I wrote this and then decided to measure as well since it is the end of the month. I am down another 1.75 inches!! That puts me down 10.25 inches since December. Wasn’t upset before, but I am pretty happy about that! I’m glad that I am in a good place right now and not letting the numbers mess with my head. Because what I am doing is obviously working, when I look at ALL of the data and not just the weight.

My workouts were weird this week because of camping and tiredness. I didn’t do my runs, but at least I made sure to get my strength workouts in.

Tuesday

Upper body. I was able to do more pull-ups with my purple band! I did 6 sets with 4 reps and then 2 with 3 reps.

Wednesday

Lower body. The split squats are getting a little easier, I think? I don’t know why they are so hard for me, but they really are my nemesis LOL. I am doing 3 sets, 10 reps, with 15# dumbbells. Maybe one day I will move up to the 20 pounders.

Friday

Upper again. I did my pushups with my feet on a stool, and did 5 sets with 8 reps instead of the prescribed 6. I’m also doing my shoulder press with 20# dumbbells. Not bad :)

Saturday

I accidentally upped the weight on my trap bar deadlifts by a lot. I was doing 50 pounds but somehow I just put the 35# plates on for the first set. And then I added another 10 pounds! I wondered why it was so difficult and I just figured it out last night in bed. It was way too much, and I know I didn’t have great form. So I think I can do 60 now, but definitely not 80 LOL. Also, M did a strength workout with me! She usually just walks on the treadmill for exercise while watching her iPad, but I guess that didn’t sound too appealing and I walked her through a warmup and a workout. Hopefully it wasn’t too hard on her and she might want to do it again!

I said I would be done after the phase 2 workouts, but I think I will actually just keep going and do the Train to be Even More Awesome part of the program too. But I am for sure just going back to 3 days a week. I think 4 is just too much for me. I’m getting too old I guess! I thought the workouts were going to be hard but they really don’t look that with a second look. I guess we’ll see what I decide. It kind of depends on my arm too, right now it doesn’t feel that great. I’ve been icing a lot more. But I think I need to finally make an appointment and see what is going on with it.

Anyway, my goal this week is to get back to the runs, and maybe add a mile here and there after my strength workouts this week.

Weigh-in, 5 workouts left, and a little self-sabotage.

So I weighed in last Friday because we were going camping and I wouldn’t be doing it on Sunday. I was down 1.4 pounds to 135.6, and .5% body fat to 30%. I haven’t been 135 since the juice fast, and I don’t remember ever seeing a body fat reading under 30%. So I am making good progress! Except for the self-sabotage that happened after that.

I have a list of excuses. We were camping and I just wanted to enjoy myself. I am super stressed from work. I was feeling exhausted. But I honestly don’t know why I am starting to sabotage my efforts. I have been eating way too many sweets and skipping meals. I overeat the sweets because I am skipping meals. I am not taking care of myself. And I always seem to do that when I hit a big milestone, like getting to a certain weight. Since we came back Sunday afternoon it has just been almost binge amounts of cookies, ice cream, candy, you name it. There is really no reason to overeat that stuff because I am not limiting it in any way. So that is a real wtf? in itself. BUT, I am going to get my control back. Instead of getting frustrated and just giving up, I’m just calling it a bump in the road and I’m going to start to do better. I’m going to get back to the habit tracking which went by the wayside when we left town. That will help immensely! I know that in a couple of days I’ll be doing (and more importantly) FEELING much better.

I skipped a few workouts too, but I’m back at that too. Today I did the Phase 2 workout #19 in the Train to be Awesome program! Now I only have 5 more to go. Then I retest the markers I did before Phase 1 and then I’m calling it done. The focus will turn more to running, with still keeping up the strength. I have to start building up my running if I am going to marathon train next year.

Anyway. Just getting all of that out there, so maybe I can move on. I’m going to eat 3 or 4 meals today, probably 3, with no snacks. My meals will probably include something sweet too. Just a small portion :)

My first hill repeats

Last night I had to stay up way too late, 10:30! I’m getting old, sigh. Anyway I slept in this morning and got out for my run later, so I went on the parkway. It was nice and cool and i was feeling pretty good. The only downside is that we are getting all of the smoke from the California fires right now, so probably not healthy to breathe all of that in for too long. I figured one day won’t hurt?

I mostly kept it at a medium difficulty pace (for me, for today). I tried to go an the dirt trail as much as possible until the end of my run where I did some hill repeats. I’ve never actually done hill repeats before! I don’t even know how long the hill was, I just sprinted up and jogged back down to catch my breath, and I did that 3 times. I thought about doing a couple more but called it good after the 3. I was out for just under 50 minutes and did about 5 miles. For trail running and the hills, this seems pretty good :)

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Screenshot 2015-08-19 08.00.34So enough goofing off this morning – time to go to work! ;)

Another weigh-in and workouts

Sunday morning so I weighed in again. I am up .4 pounds to 137, but the body fat% stayed at 30.5. It would have been nice to see another loss, but I am still down from the beginning of this month.

My workouts this week:

Sunday

I was going to do a long run of an hour or so, but an employee at work got stranded so I ended up having to go open the store with only 20 minutes! That is my record time. We schedule an hour to get the store open. Anyway, I did about 40 minutes, probably 3.5 miles or so. It was frustrating because I kept getting interrupted on the phone.

Monday

Strength. Not much to say about it LOL

Tuesday

Strength again.

Wednesday

Ran about 3 3/4 for a 9:54 pace. Not great, but I remember feeling pretty worn out, so I’ll take it. They can’t all be amazing.

Thursday

More strength. I’m kind of stuck on weights, I haven’t been able to increase really on anything. So I’m just on repeat. Oh well.

Friday

Strength, I have only 10 more workouts left in the Train to Be Awesome program!

Saturday

Fitbit says I ran 5.11 for a 9:33 pace. Daily Mile said 5.26. I don’t really care LOL It was muggy, I felt like someone might be following me (or they were doing a paper route?), ran by a car accident, and then through construction. And then I went to work. It was a looooong day.

I think I will try and make more of an effort with my food this week. I have been a little lax on eating produce so I will work on that. I tracked 14 days in a row of 3-4 meals! So I’m going to start over and add being hungry for my first meal.

Goals for this week

I want to start putting a little more thought into what I’m doing for recomp/weight loss. But I’m going to start small. What I’ve been doing is easy, so it needs to stay easy!

I want to make sure I’m getting enough protein. So I’m going to start tracking that and making it a focus in my meals. I’m just going to plan ahead and make sure I choose some protein at every meal. The first day I tracked I got at least 114 grams in, so not bad! 100 grams will be the minimum.

I want to drink more water, or at least make sure I’m drinking a good amount every day. So I’m going to use my water bottle instead of grabbing cups at work and at least try to drink 2 of them daily. That’s 48 ounces.

I’m going to get serious about the lean habits again. So I’m starting over with eat 3-4 meals a day. I’ll go for two weeks and then add the next habit.

And that’s it! No need to make it complicated.

Camping

When we went camping last week we spent a lot of time fishing. We ended up going back later in the week to do more fishing! Like I said, mostly fishing, a little hike, and then the rest of the time was spent lounging about, building a fire, or cooking.

Our campsite:

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Hiking to Bonnie Lake:

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I actually didn’t get any pictures of the lake when we were camping but we went back to fish more on Friday and I snapped some then. It is such a beautiful lake.

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It was great and we caught lots of fish! We will be eating that for a while I’m sure. I can’t wait until we go camping again in a few weeks :)

Not losing muscle and my week in workouts

I weighed in again this morning. I’m up .2 pounds to 137.6, but my body fat% is down .5 to 31%. I’ll take the lower body fat% any day!

Now, I know that the body fat readings on scales are not completely accurate. But I do think it is good for showing trends. I was looking at when I started this year, at 152.2 pounds and 37.5% body fat. I still can’t even believe that it was that high. Anyway, I’m down almost 15 pounds and 6.5% body fat. My lean body mass has almost stayed the same. That would mean I am not losing any muscle! I say that is a good thing :)

So that talk the other day about overthinking and wanting to change stuff, well maybe I should just stick to what I have been doing because it is obviously working. And it is EXACTLY what I wanted to do.

I still do want to stop eating so much ice cream LOL I am eating more than a serving every night. Sometimes I realize I’m not enjoying it as much as I used to, but there are times like last night when I just can’t get enough really. I’m not feeling uncomfortable after I eat dinner and ice cream, like overfull or anything. So I guess there’s that. I don’t know, I am at least going to stop buying it from the store, and just make some when I want some. So maybe that will curb the habit a bit. We’ll see what happens this week. My workouts left me feeling worked over this week for sure. Here’s what I did:

Sunday

Went for a 6 mile run. My average pace was 9:19!! I’m using my new Fitbit Surge and I really can’t say how accurate it is, but whatever. That pace is possible for me. I am loving being able to get out on the parkway instead of the streets, so I go mostly on the dirt trails. That’s more fun anyway.

Monday

TTBA Workout 1. My workouts take me around an hour with a warmup. This one has trap bar deadlifts and we didn’t have a trap bar before so we bought one for this. The bar alone weighs 75 pounds!!! I managed to add 50 more and do my deadlifts. It was tough. There are also some single leg deadlifts that I hadn’t done in a long time. This one left me feeling very sore.

Tuesday

TTBA Workout 2. I tried ring pushups and was successful! I wasn’t able to go down very far, but in the past I haven’t been able to do them at all.

Wednesday

Early morning run! I did 3 miles with a warmup and then a little stretching. I never have enough time to stretch with these early runs.

Thursday

TTBA Workout 3. The rear foot elevated split squats did me in! They always do.

Friday

TTBA Workout 4. I tried mixed grip chin ups for the first time and they are HARD. Up until now I have been doing a neutral grip every time. I am using two different assistance bands and for these I had to use the thicker one for more assistance. Again, hard!

Saturday was a rest day! I am going to get out for another quick run this morning, probably just 3-4 miles.

Phase 2 begins

I started Phase 2 of TTBA this week! I only did one weights workout last week and so I am SORE this week! I am having to do some mods because my right arm is giving me all kinds of hell lately. I’m not sure what to do. If I were smart, I’d probably go to the doctor. But I don’t even know who I would go see. I guess if it is still bugging me in a while I will think about going. Anyway, the workouts seem shorter so far and it is really nice to be doing something different. I found I out I really suck at some things, like one leg hip thrusts. So there is a lot of room for improvement in this phase! I have also decided to try doing 4 workouts instead of 3, so I will be doing less running too. And I should finish the phase in 6 weeks versus 8. We’ll see how it goes.

I’m really battling the overthinking of things these past couple of weeks. At the beginning of this year I decided I would just change two things. I would not drink any alcohol, and I would work out consistently with a focus on lifting. I have been doing that, but I’m starting to feel like it isn’t enough. Which is kind of stupid, because according to all of my data, I’m doing fine. I’m starting to see some biceps even! But looking at myself in the mirror every day makes it hard to see changes. And the changes that are happening are SLOW and SMALL. So I guess I’m getting impatient. I actually went to the IIFYM page to look at a calculator. Then I realized that for me and most people who are not athletes or fitness competitors, macros really don’t matter that much. And really there is no way I would meet the carb goals it set for me – I just like carbs too much! Yesterday I tracked calories too. I ended up with this at the end of the day:

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That was coffee, a piece of leftover frittata and some banana bread for breakfast. Lunch was a peanut bar and a caprese salad bowl (and I’m just realizing I forgot the fig bar I ate too). Dinner was two bean tacos with cheese and sour cream. I also had some ice cream and two pieces of taffy. That was restraint! LOL As far as with the treats anyway! That was a pretty good day, and it is probably just enough of a deficit to make me lose .5 pounds a week if that were every day.

I’m trying not to pick it apart, and I know I won’t be tracking food every day again, but I could do better with less ice cream and I could try to get in more protein. I think I will at least try on the protein and see what happens.

Under 140!

Sunday is my new weigh-in day, and I couldn’t believe it when I got on and it said 139.6! I haven’t been under 140 in two years, and even then I was that weight for not very long before I rebounded yet again. The body fat % is still 32. I don’t know if it will ‘stick’, well wait a minute, yes I do. It will stick, because I am just doing what I do!

I stayed up late to watch fireworks last night and I’m feeling a little overworked so I’m probably going to skip my run today. I’m running 3 days a week, plus some intervals after weights, and weights 3 days a week. I’ve also been working every single day since mid-June I think? So yeah, after work today I’m just going to take it easy and hopefully take a nap.

Oh! I am 3 workouts away from finishing Train to be Awesome phase 1!! I have never stuck this long with a program! I always start something, get bored, and then quit. I’m super proud of myself for following through. I still have another phase, and then there is yet another (Train to be even more awesome). So it’s going to take me quite a while to finish, but I am going to finish. If I keep going with 3 workouts per week I will probably be done with the whole thing sometime in January LOL It will be worth it!

I guess that’s it. The next milestone will be getting to 135, and I want to get my body fat under 30%. That one will probably take forever though.

A weigh in

I decided to weigh in yesterday and do some measurements to see how things are going. I hadn’t measured since May, because not a lot happens that quickly. I was surprised to see that I am down 2.5 inches since then! I am also down to 140.8 and 32% body fat. I still have a long way to go, but I’m happy with my progress. And I haven’t been under 140 since my juice fast, so that will be a pretty big deal once I get there. Since January 1 this year I am down 11.4 pounds, 5.5% body fat, and 7.5 inches. And I’m pretty much still eating large amounts of ice cream every night :lol:

I could be moving things along quicker. I could start counting calories, or running a ton, or give up whole food groups (like ice cream). But I’d rather not. I’d rather keep on eating what I want without worrying about it too much. And I’m not quite ready for marathon training again, yet. (Hopefully next year!)

It is totally possible to lose weight slowly and sustainably, without restricting or deprivation. It just isn’t that exciting! And that is the hardest part :)

Anyway, happy with my progress and I’m excited to see what happens with the rest of the year, keeping my focus on lifting weights.