Again not a whole lot to report this week. I can't wait for phase 1 to be over. 2 more weeks. I was hoping to have hit my goal weight by the end of the 12 weeks but that's not going to happen. Another 1.6 lbs lost this week. I am at the point where my weight loss is slowing down. This happens to everyone. I'm just glad I haven't plateaued. 1.6 lbs is a pretty big deal. Most people at my height and weight need to take in about 400 calories to lose 2 lbs a week.
So what does this mean you ask.. NO ONE can survive off of 400 calories. This means that my physical expenditure (working out, walking, etc..) is high enough to help me lose weight. My average metabolic expenditure (I think that's what it's called) is 1245. That means if I was to do NOTHING at all but sit on my ass all day. My body burns 1245 calories just to function. That means to pump my heart, breath, move my arms, etc... this is also how many calories I would need to eat at day to just purely maintain my weight. Crazy huh.
Now look at the total package. If I eat between 1200-1400 calories and my metabolic expenditure without working out is 1245.. You guessed it.. Not going to lose weight. However since I am working out; I am burning somewhere between 400-600 extra calories on top of the 1245. To make it even more complicated I am also walking about 5,000-10,000 steps a day. That burns another 200 calories. So if my workout average is let's say 500+1245+200= 1945 calories a day I burn. NOW.. Subtract what I eat 1945-1300 = 645 calories. So if 1 lb of fat is 3500 calories you would essentially need to burn that much to lose 1 lbs of fat. I am doing that! The point is 1.6 lbs is something to be proud of and not disappointed.
No new food this week. I have a bad cold so no adding anything extra. My knee is bugging me still. I think it "might" be getting worse but we'll see how my orthopedic appointment goes. I am also going to try and reduce my caloric intake to 1000. My dietitian suggested that if I try to keep my caloric intake to around an average of 1000 then I might lose more weight. As long as I keep up my physical activity. I will set a goal for myself next week to lose 2 lbs. It will be tough considering it will be Raines' birthday and we are going to go eat somewhere.. Yummm I can't wait.
Friday, March 26, 2010
Friday, March 19, 2010
Another Week Down...
Not a whole lot to report this week. Only lost 1.2 lbs which is still good but not what I would like to see. I had a ton of sodium last night so that may have contributed (plus aunt flow is in town). I did lap swimming today which could have increased my water retention. SO who knows, it maybe a combo of things or maybe I just really only lost a pound. Next week will show whether or not it was truly me or other factors.
I added Think Thin bars this week. They are a little pasty and I'm not a fan. They are really filling and a good snack because they are high in protein. I just don't like the texture and if you know me I'm a texture person. This week I will try the Odwalla Super protein and the Zing bars. I hear Zing's are really good and that they really feel like a treat.
Workouts this week have slowed a bit. I have to do a LOT less high impact due to my knee issues. My knee is still bothering me. Some how some way I hyper-extended it so I have to wrap it or wear a brace. I tried to buy a small brace but it was just still too big. So low impact for now... I will get back to running soon.
My good friend who started the program last week lost 8 LBS in week one!!! GO GIRL! That's great. You will only continue to lose weight. Keep up the good work and you will see results really fast!
This week my plan is to increase my number of steps. So on the days that I work out get 10k in and on the days I don't I want to get 15k in. This calculates out to 10k = 5 miles or 90 minutes in the treadmill and 15k is 6 miles and 90 mins + extra walking after work. It sounds like a lot but you don't really notice the extra work. On an average day I walk 5k. That's just doing my regular day to day stuff. Walking around the office, picking up at home, and just moving. Any movement counts as burring calories!! If you want to go for a walk let me know and I'm always down for that..
Til next week..
I added Think Thin bars this week. They are a little pasty and I'm not a fan. They are really filling and a good snack because they are high in protein. I just don't like the texture and if you know me I'm a texture person. This week I will try the Odwalla Super protein and the Zing bars. I hear Zing's are really good and that they really feel like a treat.
Workouts this week have slowed a bit. I have to do a LOT less high impact due to my knee issues. My knee is still bothering me. Some how some way I hyper-extended it so I have to wrap it or wear a brace. I tried to buy a small brace but it was just still too big. So low impact for now... I will get back to running soon.
My good friend who started the program last week lost 8 LBS in week one!!! GO GIRL! That's great. You will only continue to lose weight. Keep up the good work and you will see results really fast!
This week my plan is to increase my number of steps. So on the days that I work out get 10k in and on the days I don't I want to get 15k in. This calculates out to 10k = 5 miles or 90 minutes in the treadmill and 15k is 6 miles and 90 mins + extra walking after work. It sounds like a lot but you don't really notice the extra work. On an average day I walk 5k. That's just doing my regular day to day stuff. Walking around the office, picking up at home, and just moving. Any movement counts as burring calories!! If you want to go for a walk let me know and I'm always down for that..
Til next week..
Friday, March 12, 2010
Week 8 and Only 4 More to GO GO GO!!!!
Total pound-age lost = 20
Starting Weight on 1/13/10 = 157.5
Today's Weight on 3/12/10 = 137.7
I didn't think I would lose this much weight in 2 months! I am very proud of myself. I'm officially (roughly) at the weight I was just before I got pregnant with Kai! I am at officially my pre-baby weight before #2... NOW the next goal is to get to pre-baby weight before #1... I still have about 20-25 lbs more to lose. I will most likely not be able to lose this all in phase 1 but I'm OK with that. I still have phase 2 which I can use to help me lose the rest of my weight. SO there is nothing bad about that.
This week I lost 2.6 lbs. I added hummus to my diet. I found this really really good one that I LOVE from Trader Joe's. It's the Cilantro and Jalapeno hummus. SO GOOD! Doesn't really taste like cilantro but it has a little kick from the jalapenos. I know it's good cuz Shay likes it and ate it with me!
My trainer kicked my ASS this morning. Mental note to self and a warning to everyone else.. If your trainer tell you she/he has an obstacle course for you to do, RUN.. and RUN AWAY FAST!
Obstacle course setup: ladder, hurdles, bench, and this thing called a BSU (both side up, I will explain). She laid down the ladder and put the hurdles next to them about 2 feet apart and there were 6. Then she put this BSU thing on the ground and the bench next to that. This BSU thing looks like a half ball. It's nice and puffy and soft on one side and flat and hard on the other side. You can use it for core strength and balance etc..
Before the obstacle course she had me do 15 push-ups, 15 bench press type things (where your legs are in front and you lift your butt using your arms like you're sitting on the floor) and then 20 squats. for two repetitions.
Obstacle course: 1st round: I had to hop on 1 foot down the ladder (in between the foot things). Then over to the hurdles (hurdles were only about 6 - 8 inches high) with the same foot. Then run over to the BSU with that same foot on the top of the bubble part and do 5 squats each side and jump up in between each set to make a set of 20. Then crawl (yes crawl) under the bench and then get up an crawl under again but only using my arms the second time. For those of you who haven't crawled on a basketball court before I don't suggest it. My knees and elbows are all messed up (floor burns, I know what you're thinking and STOP it, LOL) Then REPEAT with the other foot! As soon as that was done she made me crab walk all the way from one side of the basket ball court and then bear crawl on the way back to the other side.
2nd ROUND: Pretty much the same thing with the hurdles and the ladder. This time she flipped the BSU over to the flat part and I had to do 15 push-ups while balancing on this thing. THEN I had to instead of crawl under the bench, I had to do leg lifts. 15 on each side. So step up on to the bench and back down.... then REPEAT.. Then crab walk and bear crawl back.
3rd ROUND: Same with the ladder and hurdles but this time hop on both feet. Then on the BSU I had to tap my way around the bubble with my toes going around once then back the other way. Then back to crawling under the bench. Crab walk and then bear crawl..
Do you think she was done??? NOOOOOO... Lunges with arm and shoulder resistance (a band) and She had me lift weights and do some resistance training... I know that I will be VERY VERY sore later and for sure over the weekend. She really did kick my ASS... I have to remind myself that it will be all worth it in the end. No pain no gain.. YEAH right.. That's bullshit but it helps you get thru it!
Food:
I tried a new faux fettuccine recipe this week. My sister had told me that her friend Max made this amazing fettuccine. WELL it had me thinking I wanted some. So what I did was I took Shirataki Noodles, Laughing Cow Swiss Cheese (creamy), salt, pepper, and I can't believe it's not butter spray. Mix that all together and you have fettuccine. Well at the very lease some yummy cheesy noodles!! If you don't know what Shirataki noodles are basically they are noodles made from tofu. about 20 calories per serving with very little fat or carbs. You can get away with eating a whole package with little impact. You can buy this at whole foods.
Upcoming week:
Well this weekend is the Pacquiao fight. I really want to watch it but it will be surrounded with food and alcohol. Two things I love and well have to stay away from. So we'll see.
Starting Weight on 1/13/10 = 157.5
Today's Weight on 3/12/10 = 137.7
I didn't think I would lose this much weight in 2 months! I am very proud of myself. I'm officially (roughly) at the weight I was just before I got pregnant with Kai! I am at officially my pre-baby weight before #2... NOW the next goal is to get to pre-baby weight before #1... I still have about 20-25 lbs more to lose. I will most likely not be able to lose this all in phase 1 but I'm OK with that. I still have phase 2 which I can use to help me lose the rest of my weight. SO there is nothing bad about that.
This week I lost 2.6 lbs. I added hummus to my diet. I found this really really good one that I LOVE from Trader Joe's. It's the Cilantro and Jalapeno hummus. SO GOOD! Doesn't really taste like cilantro but it has a little kick from the jalapenos. I know it's good cuz Shay likes it and ate it with me!
My trainer kicked my ASS this morning. Mental note to self and a warning to everyone else.. If your trainer tell you she/he has an obstacle course for you to do, RUN.. and RUN AWAY FAST!
Obstacle course setup: ladder, hurdles, bench, and this thing called a BSU (both side up, I will explain). She laid down the ladder and put the hurdles next to them about 2 feet apart and there were 6. Then she put this BSU thing on the ground and the bench next to that. This BSU thing looks like a half ball. It's nice and puffy and soft on one side and flat and hard on the other side. You can use it for core strength and balance etc..
Before the obstacle course she had me do 15 push-ups, 15 bench press type things (where your legs are in front and you lift your butt using your arms like you're sitting on the floor) and then 20 squats. for two repetitions.
Obstacle course: 1st round: I had to hop on 1 foot down the ladder (in between the foot things). Then over to the hurdles (hurdles were only about 6 - 8 inches high) with the same foot. Then run over to the BSU with that same foot on the top of the bubble part and do 5 squats each side and jump up in between each set to make a set of 20. Then crawl (yes crawl) under the bench and then get up an crawl under again but only using my arms the second time. For those of you who haven't crawled on a basketball court before I don't suggest it. My knees and elbows are all messed up (floor burns, I know what you're thinking and STOP it, LOL) Then REPEAT with the other foot! As soon as that was done she made me crab walk all the way from one side of the basket ball court and then bear crawl on the way back to the other side.
2nd ROUND: Pretty much the same thing with the hurdles and the ladder. This time she flipped the BSU over to the flat part and I had to do 15 push-ups while balancing on this thing. THEN I had to instead of crawl under the bench, I had to do leg lifts. 15 on each side. So step up on to the bench and back down.... then REPEAT.. Then crab walk and bear crawl back.
3rd ROUND: Same with the ladder and hurdles but this time hop on both feet. Then on the BSU I had to tap my way around the bubble with my toes going around once then back the other way. Then back to crawling under the bench. Crab walk and then bear crawl..
Do you think she was done??? NOOOOOO... Lunges with arm and shoulder resistance (a band) and She had me lift weights and do some resistance training... I know that I will be VERY VERY sore later and for sure over the weekend. She really did kick my ASS... I have to remind myself that it will be all worth it in the end. No pain no gain.. YEAH right.. That's bullshit but it helps you get thru it!
Food:
I tried a new faux fettuccine recipe this week. My sister had told me that her friend Max made this amazing fettuccine. WELL it had me thinking I wanted some. So what I did was I took Shirataki Noodles, Laughing Cow Swiss Cheese (creamy), salt, pepper, and I can't believe it's not butter spray. Mix that all together and you have fettuccine. Well at the very lease some yummy cheesy noodles!! If you don't know what Shirataki noodles are basically they are noodles made from tofu. about 20 calories per serving with very little fat or carbs. You can get away with eating a whole package with little impact. You can buy this at whole foods.
Upcoming week:
Well this weekend is the Pacquiao fight. I really want to watch it but it will be surrounded with food and alcohol. Two things I love and well have to stay away from. So we'll see.
Friday, March 5, 2010
Bye Bye Week 7..
Week 7 is now finally over. I lost 2.5 lbs this week. Not as good as I would have hoped but I think it had a lot to do with all the sodium I had at dinner last night. Typically if you have a ton of sodium right before you weigh in, it will show you didn't lose weight or lost less. So hopefully next week will be a better week. My good friend Tanya is going to start the program and I wanted to give her a SHOUT OUT!! Go Girl! You can do it! I can help you if you need help!
This week I get beans added. I HATE beans but I do like hummus so that means I can have that. I will add it in to see how it goes. I'm really comfortable with how I'm eating now so adding something take time for me to adjust. This is stage 6. There are 7 stages total and the last stage is grains. I can't wait for that, that means I get to have RICE!!! Well brown rice, but still RICE none the less. I am excited for that. Just about 1 more month to go on the program.
I have a little rant... My knee has been bothering me lately. It's sore and tender to the touch. Slightly to the left of my knee cap on my right leg. After hurting for a few weeks (yes I waited that long) I finally went to see my chiropractor. I made a physical therapy appt at the proclub just in case. Thought 2 opinions is always better than one. Well I went in with my chiropractor (which he kicks ass by the way, he's great!) after about 2 minutes he makes his diagnosis and does what he does and tells me what I need to do after. GREAT! Problem solved. I decided to see the PT guy anyway just to see if he agrees with my chiropractors diagnosis. OH god where do I begin... This guy was a total IDIOT! He was trying to figure out what was wrong. He looked at me half an hour later and said you're a mystery! What? Are you serious? Are you kidding me? He could NOT tell why my knee was bothering me and what the hell was going on. SO I decided to educate him on what my chiropractor told me and guess what.. He agreed and said that's about right. WHAT? I just told you my diagnosis and you're going to take that? You must not have been able to get a "REAL" job as a PT person so you are working here. GREAT I hope that not all the PT's are like that at the proclub. So safe to say I don't have a follow up appointment with him and I don't think I will be going back to the proclub for PT...
On a lighter note, this week I learned how to bake my own muffins using the protein powder packets that they have for this program. It has now officially saved me at least $25 dollars a week! I typically have a muffin with peanut butter and strawberries for breakfast and one for a snack. I tell you the stuff they sell at the gym, although convenient and perfectly portioned.. is a RACKET! So I've decided to try a few new recipes this week and hopefully those go well. I will share them with the ladies in my group session on Monday.
Next week will be my 8th week so I will have all of my current stats up to date.
This week I get beans added. I HATE beans but I do like hummus so that means I can have that. I will add it in to see how it goes. I'm really comfortable with how I'm eating now so adding something take time for me to adjust. This is stage 6. There are 7 stages total and the last stage is grains. I can't wait for that, that means I get to have RICE!!! Well brown rice, but still RICE none the less. I am excited for that. Just about 1 more month to go on the program.
I have a little rant... My knee has been bothering me lately. It's sore and tender to the touch. Slightly to the left of my knee cap on my right leg. After hurting for a few weeks (yes I waited that long) I finally went to see my chiropractor. I made a physical therapy appt at the proclub just in case. Thought 2 opinions is always better than one. Well I went in with my chiropractor (which he kicks ass by the way, he's great!) after about 2 minutes he makes his diagnosis and does what he does and tells me what I need to do after. GREAT! Problem solved. I decided to see the PT guy anyway just to see if he agrees with my chiropractors diagnosis. OH god where do I begin... This guy was a total IDIOT! He was trying to figure out what was wrong. He looked at me half an hour later and said you're a mystery! What? Are you serious? Are you kidding me? He could NOT tell why my knee was bothering me and what the hell was going on. SO I decided to educate him on what my chiropractor told me and guess what.. He agreed and said that's about right. WHAT? I just told you my diagnosis and you're going to take that? You must not have been able to get a "REAL" job as a PT person so you are working here. GREAT I hope that not all the PT's are like that at the proclub. So safe to say I don't have a follow up appointment with him and I don't think I will be going back to the proclub for PT...
On a lighter note, this week I learned how to bake my own muffins using the protein powder packets that they have for this program. It has now officially saved me at least $25 dollars a week! I typically have a muffin with peanut butter and strawberries for breakfast and one for a snack. I tell you the stuff they sell at the gym, although convenient and perfectly portioned.. is a RACKET! So I've decided to try a few new recipes this week and hopefully those go well. I will share them with the ladies in my group session on Monday.
Next week will be my 8th week so I will have all of my current stats up to date.
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