Weight and Measurements

Lost 1" off my waist and my hips.  It doesn't seem possible to lose that much in one week.  I am wondering if I am measuring incorrectly.  I hope not but I guess I will see next week.

Monday, October 31, 2016
 
Weight:  209.8 lbs (+1.8 lbs)  Total Weight Loss to Date:  15.2 lbs

Chest:  44.5"(no change)

Ribs:  39"  (no change)

Upper Arm:  13"(no change)

Waist:  41" (-1")  

Hips:  45"(-1") 

Upper Thigh:  24" (no change)

Calves:  18"  (no change)

 

I have now dropped 2 sizes!  It used to be that when I went jean shopping that I needed a size 16 or 18 but now I can wear a size 14 or 16 depending on the brand.  Woo hoo!  I am really happy about that.

 

 I just checked my exercise stats and I have worked out every day since October 19.  I have been going on the elliptical while I watch TV on the days that I don't go to the gym.  I guess that would make the difference in  my size/

Food Log:

Weight and Measurement Day (1 day late)

Another week of slight changes.  I lost 1 more pound and 1/2 inch off my upper arms.

Monday, October 24, 2016
 
Weight:  208.4 lbs (-1.2 lbs)  Total Weight Loss to Date:  16.6 lbs

Chest:  44.5"(-0.5")

Ribs:  39"  (no change)

Upper Arm:  13" left - 13" right (no change)

Waist:  42" (no change)  

Hips:  46"(no change) 

Upper Thigh:  24" left (no change) - 24" right (no change)

Calves:  18"  (measurement was wrong last week at 17.5" - wasn't measuring in the same spot)

I haven't missed a day at the gym but I am finding it harder to stay on track with my diet.  Yesterday, I went over my calories for the day again because I really really wanted that Dairy Queen sundae.  Today I am doing OK but I think that if I want to start seeing a weight loss of 3 - 4 pounds per week that I will have to drop my calories by 50 - 100 calories per day.  That will make it harder to stay on track.


Food Logs:


Monday, October 24, 2016

Tuesday, October 25, 2016

Psssst! Buddy! Do You Know Where I Can Find a Gym?

So today was a crazy hectic busy day.  Go, go go all day.  Finally, I am able to get to the gym at 8:30 pm and GoodLife is closed!  It closes at 6 pm on the weekend!!  Who knew?

Crap!  I ate all those carbs today in anticipation of going to the gym and it's CLOSED!!!  I was not impressed.

I ended up going to the Esquimalt Rec Centre.  The fitness area there is 2 levels.  The bottom level has cardio machines and the heavy weights for the hard core lifters.  The upper level has cardio machines and the weight machines plus one rack of dumbbells.

It feels cramped there.  The machines are so close together compared to GoodLife.  Thankfully there were only 2 other girls upstairs with me so I didn't have to wait to use the weight bench or dumbbells.

Went out for brunch with the family today and had eggs benedict which is loaded in calories.  I think I should have had something else like an omelette or their breakfast quesadilla.  I also had a donut which really wasn't that good.  I have to admit that the only reason I finished it was because I knew that I wouldn't be having donuts again for a very long time.  I should have just thrown it out.

Food Log:

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Off Track Today Because of Food Bought for Family

The whole day was going great.  Had my usual breakfast and a sandwich with a bowl of chili for lunch.  Went to the gym after work and had a really good workout.

Then my family asked if I could up pizza, wings and donuts. I even picked up a separate thin crust pizza for myself because it would keep me within my calories and I even accounted for the Maple French Toast bagel with cream cheese.  Then I started "tasting".  I had 1 small piece of crazy bread, 1 chicken wing and 4 Tm Bits.  If I wouldn't have had the "tastes" I still would have been under my budget for the day.

So annoyed!

On the other hand, 3 months ago I was eating all that food and I wasn't working out.  Everyday I was eating 2300 to 3000 calories and sitting on my ass doing nothing.  Now my trend is staying within my calories with the odd day of overeating.

Below is a graph that shows calories over/under for the last 6 months and you can see exactly when I started my lifestyle change.  So I guess when I look at it in that perspective I am doing OK.

This is what calories over/under looks like for the last year.

Food Log:

New Workout Routine with Dumbbells

Started a new workout routine with dumbbells because I there hasn't been any change in my measurements since I started the kettlebell routine.  I am not looking for a lot of change but I want to see a bit of toning after a couple of weeks.  

Below is a list of the exercises I am doing:  Here is a link to a web page which describes all the exercises.

Dumbbell Shoulder Press - 10 lbs - 12 reps - 3 sets
Upright Row - 10 lbs - 12 reps - 3 sets (don't really like this one - might switch it out)
Floor Fly - 10 lbs - 12 reps - 3 sets
Triceps Extensions 10 lbs - 12 reps - 3 sets (didn't like did 3 sets at the end on the machine)
Bicep Curls - 15 lbs - 12 reps - 3 sets
Sumo Squat with Kettlebell -  15 reps - 3 sets
Single Leg Lift with Kettlebell -  15 reps - 3 sets

I felt that I worked my muscles a lot harder with the dumbbells than with the kettlebells.  It is harder for me to lift smoothly so I am correcting my form a lot.

 I stuck with the kettlebell for the sumo squat and leg lift because I felt that I was getting a good workout and I like the exercises.  The single leg lift is awesome!  It is so hard to keep balanced on one leg and I can really feel all the muscles in my thigh, hips and butt working to stabilize my body.

My nutrition today wasn't bad except for lunch.  I can't go to Subway anymore.  Every time I go I can't resist getting the Macadamia nut cookies.  I always get 3 and it always screws up my diet.  It is one of those bad habits I developed over the last 10 months that I am finding hard to break.  So next time I am too lazy to make my lunch I will go somewhere else that doesn't have cookies!

Lost 2 1/2 Pounds but Haven't Toned Up At All

Weight and measurement day.

I am totally happy that I have lost another 2 1/5 pounds this week.  If I continue with this progress I theoretically could lose a total of 30 lbs this year. 

I would like to see better results in the toning department but they may come as I lose more weight.  I think that I might change up my routine to using dumbbells rather than the kettle bells.   See if that makes any difference.

Weight:  209.6 lbs (-2.4 lbs)  Total Weight Loss to Date:  15.4 lbs

Chest:  45"(no change)

Ribs:  39"  (no change)

Upper Arm:  13" left - 14" right (no change)

Waist:  42" (no change)  

Hips:  46"(no change) 

Upper Thigh:  24" left (no change) - 24" right (no change)

Calves:  17.5"  (no change)

Food Log:

Blew It Today!

Today was a messed up day full of stupid choices!  First off I ran out of coffee so I decided since I had to go out anyways that I would go to McDonald's and try the new Sausage, egg, hash brown More-ning wrap and a specialty coffee.  I also picked up a sausage and egg McMuffin in case the wrap sucked.  I hadn't been to McDonald's for years and probably won't be back for a long time so I binged.  I admit I snarfed them both the wrap and McMuffin this morning.  I justified it by thinking that because I had an event I had to be at from 10:30 to 2:30 I wouldn't be eating lunch and I was going to the gym today.

I didn't realize that the wrap was 700 calories!!  The wrap, Mcmuffin, hash brown and 1/3 of the Moka came to 1,332 calories.  The Moka was gross so I threw the rest out.  I thought "no problem" I am going to the gym and will have a really good workout and burn half those calories.

Then after my event the wind started to pick up and I thought that the big bad storm that we were expecting was rolling in.  Even the media was saying that we should stay off the roads.  I thought it would be really stupid to go to the gym only to come out into a full scale storm with huge winds and possible downed trees and power lines.

Well, the big bad storm didn't happen.  So the day ended up being totally messed up. Basically at the end I just said screw it and had the chocolate bar sitting in the freezer.

I did go on the elliptical for 45 minutes so that's something.

Tomorrow I will be going to the gym and since I had so many carbs today I won't be eating bread/past/rice/flour tomorrow.

Food Log:

Food is More Than Nutrition

Today really was a great example of how food is more than just nutrition.  It is something that bonds people together, provides comfort and affects mood.

Friday afternoon tea today and our supervisor made her signature lemon blueberry cake with cream cheese icing.  Everybody wanted to try this cake that she had been talking about.  It wasn't a workout day and I could have turned it down but I wanted to be part of that shared experience.  It was so very good and we all kind of bonded over our enjoyment of that cake.

Later, when the wind picked up and it was dark and raining I just wanted comfort food.  I wanted to snarf back a whole bunch of carbs.  Maybe a big gooey pizza or creamy pasta with garlic toast.  I resisted and had some sugar peas instead but I am still craving it.

I was also kind of moody and stressed and somewhat depressed and I just wanted to eat something that would give a brief buzz of happiness.  I ended up having 1/2 a chocolate bar but I wanted to eat so much more. 

I went on the elliptical so my calories were still under budget but it really was an emotional eating type of day.


Food Log:

Maintaining Diet and Excercise Routine

I haven't posted for the last 2 days because there really isn't anything to write about.  I have been staying within my calorie budget for the each day and only eating bread/pasta/rice on my workout days.

I went to the gym on Monday and Wednesday.  I am still doing the kettlebell routine.  My next workout day will be Saturday.

Nothing exciting.  I am able to stick with my food and exercise plans.  Haven't had any cravings or days where I didn't want to go to the gym. All is good.

Food Log:

Weight and Measurement Day

Today was weight and measurement day.  Changes are gradual but slowly but surely I am losing weight.  Toning up in weird places this week - chest and calves. What's up with that?

Weight:  212.0 lbs (-1.5 lbs)  Total Weight Loss to Date:  13 lbs

Chest:  45"(-0.5")

Ribs:  39"  (no change)

Upper Arm:  13" left - 14" right (no change)

Waist:  42" (no change)  

Hips:  46"(no change) 

Upper Thigh:  24" left (no change) - 24" right (no change)

Calves:  17.5"  (-0.5")

I would like to see more change by next week so I am going to drop my calories a bit and do 45 minutes on the elliptical on my non-gym days.  Let's see if that isn't enough to kick start some weight loss/toning.  If that doesn't work then next week I am going to change my workout routine.  Maybe I will google TRX or medicine ball workouts.

Food Log:

Happy Thanksgiving!

Celebrated Thanksgiving today with a huge supper with all the fixings.  I haven't even entered my food into my app.  Just not going there today. 

So instead of my normal food log I am going to leave you with a very interesting article I found called "What Those Scale-Weight Fluctuations Really Mean"

Being Healthier Doesn't Mean Giving Up Everything You Love

Today I met a friend for lunch.  It was a workout day so I could eat any food type that I wanted.  I chose to have a Monte Cristo sandwich and yam fries.  It was so good.  It left me feeling happy and satisfied all day.  I actually didn't end up eating supper until 8 pm because I got busy.  Previously, I would have tried to deny myself all the foods that I love but that only ended backfiring because I couldn't keep it up long term.

What is working for me is knowing that 3 days I week I can eat sandwiches or french fries or burgers and that I can still lose weight and still be healthy.    It has been 7 weeks since I started this journey and there has only been a handful of times that I have "cheated" on my diet.  That is the longest I have ever stuck within my daily calorie budget.  It used to be that I would eat very healthy for one or two weeks and then everything would fall apart.  7 weeks is amazing for me and I feel like I have finally found something that I can stick with for years.  Yahooooo!

Food Log:

Super Healthy Supper Yesterday

Forgot to post this on Friday, October 7.

Ate very healthy on Friday.  Organic spring mix lettuce with chicken breast and Kraft Spicy Italian Lime dressing. 

For supper, I was too lazy to cook so I stopped at Thrifty's to see if they had anything quick and healthy.  They had Sole and Red Snapper fillets in steamer bags in the fish department.  Popped them in the microwave and they were done in 2 minutes.  While I found them to be quite bland I was impressed with how quick it was.  Today I picked up frozen cod as well as salmon fillets to have on hand for a quick healthy meal.  I am sure I can find some good recipes online.

With the fish, I had another salad with lime dressing plus sugar snap peas and red grapes for dessert.

Food Log:

Favorite Dress Pants Too Large!!

My favourite pair of dress pants are way too big to wear anymore!  It is an awesome feeling to see those results.  On down side, now I have to go shopping for new pants.

Today I dragged my butt out into the wind and the rain to go to the gym.  I wasn't able to go after work so I had to go this evening.  I didn't really want to go but I also didn't want to do my kettlebell routine two days in a row.  I am doing the routine 3 times per week and if I hadn't gone tonight then I would have had to go tomorrow and Saturday.

My food today consisted of 3 baloney sandwiches, 1 pizza pop and a bowl of cereal and I am still 325 calories under budget but I am just not hungry.  I guess it balances out the other day where I was starving.

Love My Change of Workout Schedule!

When I was working out with the trainer, I was going to the gym at 7:30 pm.  I don't mind working out at night but I found that I just didn't have enough time in a week to get everything done.  Today, I went to the gym right after work and I loved it!  I was home by 5:45 and I had the whole evening to work on my to-do list.  It really help to relieve a lot of the stress I have been feeling lately.

Other than that, this was day 2 of the kettlebell routine.  It is going good and I feel like I am getting a very strong workout.  Bonus is that it burns so many calories that I don't have to restrict my food as much as I did with just the foundation phase of my training.

Food Log:

I Am Starving Tonight!

Had a salad for lunch and a salad for dinner and I wasn't overly hungry until after I worked out on the elliptical for an hour.  Now I am just starving!  I ended up having a fibre 1 bar and 2 Breton crackers but what I really wanted to have was a can of tuna, cheddar cheese and Breton crackers.  I would have loved to snarf that down!!  It is bedtime now though so I made it through the night without going to much over budget.

Today was weight and measurement day.  Starting to see a bit of toning down of my lower body.  Guess all those lunges and squats are starting to work. Still very impatient to see better results especially in the weight loss area.

Weight:  213.6 lbs (no change)  Total Weight Loss to Date:  11.4 lbs

Chest:  45"(no change)

Ribs:  39"  (no change)

Upper Arm:  13" left - 14" right (no change)

Waist:  42" (-1")  

Hips:  46"(-1")

Upper Thigh:  24" left (-1") - 24" right (no change)

Calves:  18"  (no change)

Food Log:

Impulse Meal Choice Left Me Feeling Gross

Did OK all day with my meals.  Went to the gym and had a really good workout.  Had a really healthy meal planned for supper but then my son asked if he could get Subway instead.  I planned to get him his sub and then have my healthy supper.  That all changed when I walked up to the counter.  Then all the excuses started popping up on my mind:

"it's my workout day so I can have carbs"
"I won't be able to have carbs for the next 2 or 3 days so I better have them while I can"
"I really want something sweet.  I worked out really hard so I can have those cookies"
"a 6" chicken sub doesn't have THAT many calories"
"my calories will still be way under for the day because of that really great workout"

So I got the 6" chicken bacon ranch sub and 3 macadamia cookies.  The crazy thing is the sub really didn't taste that great and I was thinking I should just throw it out and go back to my original supper plan but I didn't.  All night it has just been weighing heavy in my stomach and just feel gross.

On the plus side, today was my first day working out by myself and I kicked it!  I tried a kettlebell routine I found on  www.Shape.com  and it burns 20 calories per minute which means I burned approximately 600 calories during my workout.

After warming up with 15 minutes on the elliptical and some quad, hamstring and shoulder stretches I started with the kettlebell swing with the 2nd to smallest weight.  I have no idea what the actual weight was because it wasn't indicated on the kettlebell.

  then instead of the kettlebell squat I did the sumo squat with the 3rd heaviest weight

Next I did the single leg deadlift which was really really hard!  This was done with the lightest weight.  I can feel the effects of this one the most tonight.  It was very hard to keep my balance and I could feel the muscles in my butt, hip and outside thigh trying to compensate to keep me steady.

Then I moved on to the bent-over row with the lightest weight.

Next one was easy.  It is called the suitcase carry.  I did this with the 2nd to smallest weight.

Last but not least was the shoulder press with the smallest weight.  I don't think I was using the proper form for this one because I was feeling it in my biceps and triceps rather than my shoulders.

All in all it was a good full body workout.

Food Log: