Strength Training

So, this week I started a new strength training workout at a place nearby called Private Workout.  I completed my orientation and 2 additional workouts this week.  The workout is basically a 25 minute circuit.  You do each machine for 130 seconds.  That doesn't seem like a long time, until you're having to do 40 crunches!  You do one quick set of 16 at a low weight, then a heavy set of 6, then back to the lighter weight until the time is up and you are sent to the next machine.

I figure I can do most anything for 130 seconds, so even my least favorite parts (the crunches) pass quickly!

I love that the entire program is scripted out for me.  I don't have to worry with how heavy things are suppose to be or how may reps I should be doing.  I have a personal workout log that tells me EXACTLY what to do each week.  After each workout I write down my successful number of reps, do a little math, and it tells me what to do for my next workout.

Based on my current weight and body fat analysis during my orientation.  The trainer has set a goal weight for me of 175lbs (which is 25 more than what I had orginally had in mind).  The idea is that I need to lose 100 lbs of fat, but gain 25 lbs of muscle.  That seems quite reasonable.  I like the idea that I will be gaining muscle instead of losing it, like so many do as they are dieting to lose weight.  I understand that in the long run increased muscle will help my body burn more calories at rest, improving my metabolism.  I'm excited to have a program designed to help me reach this goal.

After only 3 workouts, I haven't noticed much change in my body.  However, I have had increasing success with the number of reps I am able to complete at each station, which seems like an improvement.  I have experience a little muscle soreness, but nothing extreme.  I hope to do the workout 3-4 times per week in addition to 2-3 times of cardio or walking.  

I'm excited to see how things change over the coming months with this new workout!

 -26.4lbs 

(and wearing a dress from the back of the closet!)

10% GOAL! Next stop Onederland!

This is a very exciting day for me!  Today I reached my 10% goal at WW!!  That is, since starting WW again in December, I have lost 10% of that starting weight.  While this puts me still 29lbs over my lowest, it is a huge accomplishment and I am very proud!  If I can continue to lose at this rate (roughly 1.5lbs per week) I will be on track to be back to my lowest recorded weight by the end of August.  I won't be too disappointed if it takes longer than that, but I'm excited to see the potential to get there that soon.

So, what's different at the 10% mark?  I'm one full dress size smaller.  I'm able to wear more of the things in my closet.  I have established some healthy routines that make staying on track much easier.  I have worked to make sure my spaces are places where I can avoid temptation most of the time.  I feel settled into this new lifestyle.  It's not easy, ever, but it is workable.

My next big goal is what some refer to as Onederland.  That magical point on the scale where you get below the 200 mark and into the 100s!  I've been to Onderland once before, very briefly.  It was a great place to be, and though it was fleeting I do remember what it was like.  I remember feeling more comfortable in my own body.  I remember shopping in the regular sizes department and not even needing the biggest size.  I remember liking dresses (which anyone who knows me can tell you is not my norm).  I remember a sense of confidence, accomplishment. and contentment.

I think it was my contentment with Onderland that tripped me up the last time.  I got complacent and lazy and before I knew it Onderland was in the rearview mirror.  I'm determined not to stop at the entrance of Onderland this time around.  I feel a sense of determination and urgency (though no desire to get there too quickly than is healthy) to reach my ultimate goal weight right now set at 150lbs which is at the high end of the recommended healthy weight for my height.  As I approach goal, I will evaluate what my optimum healthy weight will be with the help of my WW leader and my doctor.  I don't have any desire to be too thin.  I just want to be in a healthy maintainable weight range.

One thing I'm doing differently starting this week is beginning a strength training workout.  I've got a pretty good routine for moving more in place, but now I want to focus on toning and strengthening.  I am hoping this will help me reshape my body as I lose.  I'm looking forward to seeing how that effects the results on the scale in the weeks to come.

Dec 2012  vs       today

             -25.8lbs!!

Classic Scale Avoidance

Alright, I'll keep this short.  I am not going to WW today.  If I did go, I'm pretty aware the scale would say*...

• "Really, you did so well last week, WHAT HAPPENED?"
• "You should have known better than go out (drinking/eating) 3 nights this week!"
• "Beer does not equal weight loss."

*note: the scale at WW does not actually talk

My response?  "WORTH IT!"  I'm pretty serious about losing weight, but I also gotta allow for some fun and living!

No pic this week, and no update.  I promise to face the scale next Sunday!

Progress!

I've had amazing progress over the last 2 weeks!  I'm so excited by the results I am seeing!

I tried to think of what I've done differently these past 2 weeks, and all I can come up with is "sticking to the plan".

The Plan

• Tracking - I've been very diligent about tracking.  I track my entire day right when I get to work in the morning and that seems to help.  It's really become a routine for me to pack my lunch in the morning, and plan my dinner in advance when possible.  Planning ahead has really helped me have to think about what I'm eating less throughout the day.
• Fruits & Veggies - I eat at least 5 fruits or vegetable servings every day.  This is usually a banana at breakfast, grapes and clementines at lunch, carrots for a snack, and green beans or brocolli with dinner.  I make it a point to switch up every other week or so.  Instead of grapes I'll have strawberries or something different.  
• Dining Out - I pretend that chips, french fries, and other high point foods only exist on Sunday.  So I make sure to have a splurge meal on Sunday after weigh in.  Then the rest of the week I just tell myself, "No, you can have that on Sunday if you still want it then."  If I do eat out during the week I try to order fish with vegetables and salad.  It is healthy and low point.  I really enjoy eating fish, but never cook it at home, so getting to have it out during the week seems like a special meal.
• Activity- I've set my daily goal to earn just 3 activity points per day.  This is easily accomplished as long as I move more at work and do a 30 minute workout of some sort in the evening.  Most days I exceed the goal, but keeping the goal very reasonable keeps me motivated.  I'd rather earn 150% on some see 60% or less on those days I can't do that much.

I feel really settled in my routine over the past 2 weeks, but not bored or stressed, just settled.  It's not too hard.  I've eliminated a lot of temptations by having a simple routine.  This is working for me, and since it isn't as extreme many diets, it seems sustainable.  I'm sure I'll be back here reading this after my next gain.  Hopefully it will help remind me what I need to do if I should forget!  

How much progress have I made over the last 2 weeks?  -7.4 lbs!!!  I'm almost at my first big goal of 10%.  3 months in, and I couldn't be happier with where I am.  Just think, by the end of the year how much will I have lost?

 -23 lbs!!!!