Turns Out I Was Right

Seems the setbacks I deemed minor actually were minor.  I’m down 1.2 lbs from yesterday, and right back on track with where I was two days ago.  I could see that as a defeat, but I’m choosing to see it as a victory.  this is a marathon, not a sprint, and I’ve not given up.  Everyday I don’t give up is a victory.

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For the record, my lowest recorded weight of the past 5 months is 187.2, which I hit 5 days ago.  So my goal for the week is to get to 187.1.  Or lower.  We will see.

I’m finding that my outlook is changing.  I’m actually having better results when I’m easier on myself.  I beat myself up less, hold myself to lower standards, than I have in the past.  This doesn’t mean I don’t have goals, I do, they just come with the realistic understanding that the road to my ideal weight doesn’t have to be a straight line.  In fact, so far, it looks like this:

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Sure, it’s bumpy, but I’m clearly headed in the right direction.

I completed the second day of week two in Couch to 5K this morning.  Today is my Friday, so tomorrow I’m going to do some house cleaning, visit with some family members, and have game night plans with friends.

My hip flexor was giving me some trouble last week when I walked for an hour in between my C to 5K days, so I think, at this point, laying off the cardio on my days off is very important for recovery.  So I’ll take the day off the gym tomorrow, but keep an eye on what I eat because of it.  My wrist is feeling better, but it’s still not 100%, so I’m hoping to start my body weight exercises next week.

XOE

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Setbacks I’m Deeming Minor

Hullo.

My scale has crept up over the past couple days:

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This is due to the fact that I’ve been pretty hungry when I got home from work these last couple nights, and so I’ve had some food.  I’m not entirely sure why I’ve been hungrier, other than perhaps the running is starting to work.  Or, would work, if I wasn’t stuffing my face at night.  I also know I’m not eating enough protein in my day, and haven’t been since I started this blog, and that likely is causing the hunger as well.  This hunger I would rate as more-so than usual (because I’m generally a little peckish when I get off work, but it’s a hunger I can ignore and just go to bed with), but (and this is an important distinction that I don’t usually make) I’m not so hungry that I should have eaten the amount I’ve eaten when I came home.  So part of the weight going up is that I’m eating too much, and not the right things.

So in order to combat this, I think I’m going to try having a protein shake at night, whether I’m hungry or not, to combat the budding habit of destroying an entire container of hummus at 11 pm.

Hey!  At least it’s not pizza!  I just noticed that!  It didn’t even occur to me to get pizza either night!  THAT’S HUGE!

I’ve decided on Dr. Rhonda Patrick‘s smoothie recipe.

In the YouTube link above she gives the ingredients for a 64 ounce serving, one she shares with her husband.  So a 32 ounce smoothie should do it for me.

Here’s the breakdown:

-4 Kale Leaves
-1.5 cups of flax milk (pre-blend at this point)
-2 rainbow chard leaves & stems
-1.5 cups of spinach
-1/2 tomato
-1 carrot
-1/2 apple
-1/2 avocado
-1/2 cup blueberries
-1/2 banana
-1/2 shot glass of flaxseed

She says this last ingredient is optional, I have them, so I’m going to use them.  Also, I’m adding a scoop of Sun Warrior protein powder.

According to My Fitness Pal, this makes a 553 calorie pre-bedtime snack.  At first I was concerned about that caloric intake before bed.  But I thought, well, how do my micro- and macro- nutrients compare before the smoothie and after?  Let’s take a look:

Macros before incorporation of smoothie:

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Macros after:

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Sure the sugar and fat went up, but so did the protein and fiber, hell, the fiber nearly doubled.  Let’s take a look at the micros:

Before:

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After:

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Yeah.  The smoothie stays.  If you looked closely you would have noticed my daily goals for each nutrient was different between today and yesterday.  That I’m sure is caused by the fact that I haven’t logged any exercise yet today (I took the day off the gym today because my hip flexor was killing me yesterday, and I want to run tomorrow, so I’m listening to my body and giving it a day of rest) so the app thinks I need less food to run on.  Those goals will change as I log activity at work today.  The caloric density of the smoothie is well within my daily maximum, so I’m pumped to try it tonight.

XOE

 

 

 

Couch to 5K Week One

I completed the first week of the Couch to 5K program.  I’m proud of that tiny accomplishment because I have been fighting a bit of a head cold all week, and I still went to the gym three times, despite feeling crummy.  One of the days I walked to the gym in the pouring rain.  Normally both a slight illness and a downpour would have kept me home.  Not only did going to the gym not make the cold worse, but also I actually felt a little better after the exercise.

I earned these two meaningless badges from the app:

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I’m not too worried about my distance jogged, as each week I am jogging for longer periods of time.  For me, for now, I walk at 3.5, brisk walk at 3.7, and jog at 4.4.

I met up with my trainer friend yesterday, but we skipped the gym because I had a complicated situation at the comic book shop I checked out before I saw her (it’s not worth going into, and is just as nerdy as it sounds) which pushed our meeting time back, which barely gave me enough time to get to my chiropractor appointment after B & I had lunch.

But over lunch, I did pick her brain a bit and have come up with a weight routine.  B encouraged me to think of my jogging days as my recovery days from weights.  I hadn’t thought of it like that before, because I’m fat and at this point I need recovery time from getting off the couch too quickly.  But I see what she means.

So tomorrow I will do the initial day of 100 pushups, 50 pull-ups, 300 sit-ups300 squats, 150 dips, and a 30 day burpee challenge.  It works out perfectly that tomorrow is Saturday because each of these exercise sites suggest two days of rest after the initial test.  So I can do my body weight exercises Tu-Th-Sat and my jogging M-W-F.  Sunday will be my rest day.  I’ll likely just do some stretching to keep things loose.

Because I didn’t work out yesterday, and ate some garbage, my weight went up:

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But it remained under 190, so that pleases me.  Oh, and I’ve not really mentioned it, but the intermittent fasting I’ve been doing is pretty automatic at this point.  No eating before 1:30 pm and no eating after 10:30 pm.  I’m not sure how/if it’s helping, but I also think it’s too early to tell, so I’ll keep at it.

XOE

 

Couch to 5K Day 2

Since I didn’t go to the gym yesterday my weight remained static. I’m ok with that.

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But I did go to the gym this morning–day two of using the 5K running app.  I noticed my back hurt a little more than last time.  I’ll be doing some extra stretching and I made an appointment with my chiropractor for Thursday.  I also noticed that while my legs got super tired about half way through on Monday, they didn’t get that tired until about 3/4 of the way through today.  Progress.

I’ve also been drinking electrolyte water instead of the regular stuff.  I felt kind of fatigued and well, weird?  Out of sorts? Most of the day Monday.  Some runner friends recommended electrolyte water and bananas.  I’ll add a banana to my work break.  I’m already feeling better than I did post jogging on Monday.

Tomorrow I’m going to see my trainer friend B, who I will talk to about starting a basic body weight routine on Tuesdays and Thursdays.  I think while I’m doing this running routine I’m going to take Saturdays and Sundays off.  I want to give my body time to recuperate and heal from all the work I’ll be doing M-F.  But I’m still going to go to the gym on those days.  I like going, and I want to keep it that way.  So I’ll just walk on the treadmill on those days, 20 minutes should do it.

XOE

Ouch & Hooray!

Yesterday I came home from work, took an epsom salt bath and drank some magnesium water (this one) to nurture my tired legs. The bath and the drink are good for sore muscles.  Find out why here and here.  No pizza.  No cookie. And lo & behold this was my weight this morning:

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Down 1.2 lbs from yesterday.  That’s what’s up.

Woke up this morning super stiff from the running though, so I’ve decided to put off the weight training until Thursday.  The running yesterday was a bit of a shock to this fat guy’s system, and I don’t want to burn out.  I want to give my body enough time to do some repair before I start exerting it again.  I really want to focus on this new running regime and I’m afraid if I do a full weight routine today, I will be too spent to go back to running tomorrow.

So today I will be focusing on my caloric intake and drinking plenty of water.  Also gonna have a banana and some nuts for a snack–both of those are good for muscles.  And I’m going to make sure to do plenty of gentle stretching today at work.  I’m fortunate that my job requires lots of walking because that should help work out the soreness, too.

Overall I’m really pleased with yesterday, despite the aches and pains I’ve got today.

XOE

Couch to 5K to 100 Pushups

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‘Sup.

Lost exactly one pound overnight.  Sexy.  And I’m back under 190.

I started the Couch to 5K program this morning at the gym.  Running felt just like I thought it would feel: good then crummy.  The good lasted for about 2 minutes.  But I wasn’t dying and the 30 minutes went by relatively quickly.  You get to choose from 5 robot coaches and I chose Constance, the woman who most reminds me of the women at the gym who are annoyingly successful.

I rotated every minute to 1.5 mins between jogging, brisk walking, and walking.  Constance told me when to do what, and didn’t encourage me too much.  Nothing in my body hurt through the work out; my legs just got pretty tired pretty quickly.  And I sweat like a whore in church. Overall I think I’ll like this app.  I do think its GPS could use a little tweaking. I was on a treadmill, but still:

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I’m glad I get a day off tomorrow, and I’ll be sure to stretch throughout the day today and tomorrow, taking at work what we in the TJs biz call micro breaks to do so.

I found out that Fitbit has a training app called FitBit Coach.  There’s a 5 minute program on it they call a fit test, which consists of beginner bodyweight exercises.  I figure that’s a good place to start my weights routine.  Also, I’ll likely start the 100 pushups 6 week program.  The same people that made the pushups program also have a 200 squats, 200 lunges, 200 sit ups, 150 dips, and 25 pull-ups programs as well.  I’m going to start all of them tomorrow.

That might sound like a lot, but I figure in the beginning I’m going to be able to do like 3 of each exercise (and likely not even one of the pull-ups), so it’ll be a short workout in duration, and take longer as I get better at each exercise.

Those programs are all 6 weeks, and the 5K program is 9 weeks.  I might have a totally different body in well, 6-9 weeks.  The key is consistency.  And pizza knows, I have a problem with consistency.  But I’m gonna try anyway and see how it goes.

XOE