Karmacharger

I don't restrict certain foods to certain meal times so if I'll eat it for lunch and dinner, it can be breakfast too. I like tofu scrambles or stir fried/steamed veggies with beans. However, if you don't eat cooked food. My ideas are of no use to you.

I hope you're the best loser!

I think I won a biggest loser contest of another kind. I'm afraid to admit it but I have tickets to see NKOTB in concert, in Montreal, in September. OMG!

Now, back to my other loser contest.

I got measured today....

I lost another 1/2 inch off my chest and pretty much everything else stayed the same. I found out that last week I had lost a 1/4 inch off my calves... so that was uplifting.

I'm going to start watching my food intake like crazy and try to up my cardio.

Does slow and steady win the race or should I be looking for something to boost my progress? *shrugs* *sigh*

On the bright side, because there's always a bright side, I'm feeling great, I'm inspiring the people around me to make better choices, I'm having fun and I'm on a path to being a healthier me... and gosh darnit, people like me.

Hello and welcome!

Ladies, I appreciate your support and input! Thanks so much!!

I love walking hills. Keeps my glutes in good shape and my heart rate up. I'll be doing it as part of my non-cardio-day-cardio after my weight workout.

I think I've learned my lesson of trying to do too much too soon. I'm going to try to stick to my program and aim for a July 1st 5k instead of anything sooner.

I don't know much about your training program, but I'd advise against doing anything except just running (i.e hills, speed work) until you've built up a sufficient base. Your focus should really be on just running so that you get your muscles and stamina built up, or you're asking for injury.

Thanks for the advice Pamela! I didn't plan to run the hills, I was just going to walk 'em. I'm going back to the run/walk program to see what happens.

Don't stress about the running. You're doing good, as long as you keep at it. I started on the treadmill, only going for ten minutes. Then gradually three days a week for two months I would go longer until I was doing three miles. Then I took it outside, and had to start all over, ugh. Before I began running I really thought I physically couldn't do it. I actually talked to one of the trainers, he's become a sort of mentor for me. I was practically in tears when I was talking about how I've never been able to run, and he said it sounded like a mental, and not a physical problem. I guess just because running was hard for me growing up I got it in my head that I couldn't do it. Well, I guess I sort of agreed with him, because now I'm running 3 times a week outside. It isn't really getting easier, because as I progress I go faster or longer, so unfortunately for me it's not going to get easier. But form, endurance, and getting stronger legs will happen. I don't think that walking will really hurt your running, it may actually help stretch your quads, hamstrings, hip flexors, etc.

Thanks for sharing your story and for the encouragement! I think tomorrow I'll do hill intervals and take it "easy."

Day 21

*sigh*

I just came back from the gym. The good news, I was able to run 15 minutes straight. I did just over a mile. Yay! The bad news, after my 5 minute walk break, I stopped the treadmill 30 seconds into my next run. My left hamstring and quad are killing me. I walked over to the stretching room and did my best. Those muscles are so tight, they are almost unstretchable. I think the RDL's that I did on Friday totally wrecked the back of my legs. The hour of walking I did yesterday probably didn't help. Ugh.

I did another 10 minutes on the bike before declaring today a rest day.

Ugh.

I'm in self-sabotage mode so I'm trying to be very conscious of all the things I've done wrong to get me to this point.

Here they are in no particular order....

- I skipped dinner last night (with the exception of a few tortilla chips that I ended up putting back because I deemed them not worth the calories)

- I stayed up until 1am chatting with my bf

- I did too much walking on an already sore leg yesterday and didn't give it a chance to rest... my upper body feels great though

- I haven't been drinking enough water

- I'm trying to skip too many steps in my running progression. For some reason I think I should be able to run 5k NOW even though I know I have to build strength in my legs first....

Now, the question I must ask myself, what am I going to do to ensure this doesn't happen again???

- Make sure I eat dinner even if it's just a salad with a little tofu

- Drink more water

- Talk to bf before his shows and not after

- Take the rest of today off and do light cardio tomorrow after weights

- Go back to original running program and find a pace that's right for where I'm at

I just drowned my sorrows in a small bowl of raspberries and now I need my morning tea. I usually have my tea before going to the gym but I didn't this morning. I wonder if that had any effect on me....

Welcome!

Writing down your goals is one of the best ways to ensure you'll achieve them! I do a long list every year and then when I'm feeling like I'm heading into a rut, I'll read through them. I often realise that I've accomplished many of them without doing so consciously. The other big key to succeeding is sharing your goals with others since it holds you accountable and gets you encouragement to support you or discouragement to fire you up.

With your dedication, positive attitude and love of what you do I know you can do it! I look forward to seeing you achieve these goals.

Happy training!!!

It was almost a month ago that my boyfriend told me that he wanted me to lose weight. He didn't tell me he thinks I'm fat. He told me he thinks I'm beautiful. He told me he thought I would feel better if I lost some weight. Did it hurt to hear him say that? Absolutely. Was it news to me? Absolutely not. Can I appreciate how hard it was for him to say that to me? Definitely. Did it motivate me to do something. Yes.

I want to grow old with him. I want to be able to keep up with him and his 11 year old athlete son. I love being with him in part because of the healthy lifestyle he leads. How fair is it of me to enjoy the benefits of his healthy choices and not offer him up the same possibility?

Ever since I signed up for the biggest loser contest at my gym and started taking my diet and exercise really really seriously, people around me have started changing their habits too. One co-worker went back on her LA Weight Loss plan and made it to the gym for cardio because I inspired her. My parents have significantly decreased their dairy/meat intake because they see my thriving on a plant-based diet. When I gave up sugar another friend was inspired and did it too. We can inspire change by setting the example. Or as Gandhi said, "Be the change you wish to see in the world."

As I was typing the post, my boyfriend, sitting in an orchestra pit, texted me to say "Je t'aime ma belle pamplemousse." Which translated means "I love you my pretty grapefruit." What I want to know is... was he calling me fat?

Congrats on doing your second 5K! That's awesome! I've done a few that I've run/walked. I'm hoping I can actually run the next one in its entirety. I just had a moment with food where I caught myself eating something bad and just decided it wasn't worth it. I took my bowl back to the kitchen and tossed it all back. A salad would be great right now. Mmmm.... salad!

You should come to the ncva potluck tonight. If you're going to the craft fair I think you're going to, it's held in the same place.

Awwww, I wish I had got your message sooner. I went to the craft fair and then walked to the Table for lunch. I am so stuffed, I don't think I can even look at food tonight. I've made note of the next one and I'll do my best to go. I don't feel like I can buy ingredients, make something and get there in an hour and a half. Thanks so much for the invite though, I appreciate it!

On another note, I bought new running shoes today! I can't wait to test them out tomorrow morning!

Hi and welcome!

Vent away, Karmacharger! I also think that your metabolism can "reset" itself at a lower caloric intake so it's best to only go very low for 2-3 days at most. Nothing sucks more than denying yourself for weeks on end and not seeing results.

Thanks DV! If I keep my calories too low, I feel sick. I have no energy and I lose my appetite completely. I think I need to keep them at a moderate level. When I used to do Weight Watchers, I couldn't stick to the 1100 calorie plan because even when I ate my "activity points" their math didn't add up to the extra fuel I needed so I would go into starvation mode and just store fat. Although, I must say I did lose 10lbs last year on WW but I wasn't exercising that much.

I'm trying to track all my food and see what days feel better than others, what foods make my body happy and which ones wreak havoc. I've noticed that when I up my protein intake too drastically, I throw up. I've experienced this on more than one occasion so I don't go overboard. My stomach can't handle it.

Have a great weekend!! Enjoy your 2000 calories!!

Days 19 and 20

I woke up hungry yesterday. I don't think I got enough calories on Wednesday because I felt pretty weak. That always happens when I'm watching my calories too closely. I don't know why. I had a lot of success at the gym anyway.

I had about 10 minutes before training with my trainer so I hopped on the treadmill and ran for 10 minutes straight. I wanted to see if I could do it and I can!! I'm either taking today completely off or I'll workout this afternoon. Either way, for my next run I want to try to do 10 minutes run 5 minutes walk and see what happens. I might need to adjust that based on how my knees and quads feel. I also think it's time to get new running shoes. I'll look into that today.

We started my training session with some timed core exercises and I am proud to report that I was able to hold side planks on each side for 1 minute and 15 seconds! That's a new record for me. For the last few months I've been working on doing a "real" plank and the last time I tried, only a few weeks ago, I was able to do 35 seconds. This time when Andrew called out a minute, I refused to stop. I put in another 15 seconds and broke my record big time!! My core is getting stronger and it helps that I've probably lost a bit of weight! Yay!!!

I'm also pretty happy that we changed up my program. Here's what it looks like now:

EZ Bar Curls 20 x 25lbs

Narrow Leg Press 20 x 90lbs (this feels much better on my knees!!!)

DB Chest Press 20 x 21 1/4 (it's amazing how just a 1.25 lbs makes a difference)

Bull Rows 20 x 45lbs (I love this one!)

Step Ups 20/leg (I hate this one)

Inc DB Press 20 x 17.5lbs

Wide Rows 20 x 30lbs

DB Curl Press 20 x 10lbs (the last few sets burns so bad but so good)

RDL 20 x 15lbs (I'm finally doing these right!)

DB Curl Press 20 x 10lbs

Narrow Leg Press 20 x 90lbs

My food intake was wonky yesterday. I had a salad with tofu after my workout and it just wasn't enough. I ate too many small things throughout the day and nothing substantial. I think when I tally my calories for yesterday, it won't amount to anything drastic... maybe 200 calories over my goal, if even....

Today is my first day of real rest in I don't know how long! It's the weekend, I slept in, I'm being LAZY and loving it! I've been going to Toronto a lot to see my boyfriend. He's a musician and has a crazy production this month so I'm doing all the traveling. I'm looking forward to the summer when he'll be doing most of the commuting. As much as I love being there with him, our weekends fill up so quickly and I don't get to sleep/rest as much as I need to. I was so happy about being able to sleep in until past 9 o'clock this morning! I mean, I did wake up at 6:10 like I always do but was easily able to fall back asleep.

I'm keeping things low-key today. I'm going to a veggie restaurant for lunch today with a friend after we hit a craft fair. It's going to involve a huge amount of walking which is great... walking with this friend is like doing cardio, it's impossible to keep up with her unless you move quickly. It's awesome. She's a ball of energy!

My goals for today:

- Enjoy the day off

- Beware of vegan desserts (they have calories even though they're vegan and sugar free)

- REST!

- Menu plan for the work work week

- Look into new running shoes

Next week is going to be absolutely crazy! I'm going to have to train almost 5 days in a row before I take off for Toronto. I'm also in training for work so I have to get there about an hour and a half early each day. I don't know what that means for my workouts but I'm going to have to plan for this. I think I might have to weight train in the mornings and do cardio at night. . . We'll see.

I will also have to bring my lunch every day since healthy options are not as close to the training site as my regular office.

*sung to the tune of Happy Birthday*

Happy Saturday to me! Happy Saturday to me! Happy Saturday to me-eeeee! Happy Saturday to me!!!

There is a 5 and 10k race in Kanata on Canada Day. That was my first race last year. There isn't much info up on it yet, but it's put on by the National Capital Runners' Association and Bushtukah.

Scoreo! This is awesome! I put my boyfriend on notice that he's coming here for a run! Yay! Thanks for this info!

Welcome Samantha!

Welcome!

If you can, soak in a bath with Epsom salts. I find drinking lots of water helps too. I'm not sure if it's your arms or legs that hurt, but doing cardio and exercising your muscles will keep them from getting stiff and will help break up the lactic acid.

Calorie restriction is the most effective way to lose fat (too much leads to lean tissue loss as well). Cardio is an effective way of maintaining fat loss but not the best way to lose fat. Weight lifting is the most effective way of gaining strength and/or building muscle mass (which may lead to fat loss because of an increased resting metabolic rate - so long as calorie intake is not increased too much). Weight lifting might lead to slight weight loss if a sedentary person begins to lift moderate weights/high reps (more calorie expenditure) and maintains the same caloric intake.

I appreciate your insight. I've been coming to that same conclusion. I mean, I'm doing "everything" right and still, the scale is being wonky. Yes, I know, muscle weighs more than fat but... this is crazy. I've lost inches in most places which is great but I'd like to see the scale drop some more. My diet is very healthy but unless I start tracking calories, I might be getting more than my share. Today is my first day of tracking and so far so good. I'm just not sure what my range should be but I'll figure that out easily enough. That's what the internet is for.

I actually don't mind doing full body weights. I'm still getting stronger and in some cases, I only do an exercise once and that I love. I'll see where I'm at in two weeks... if after calorie counting I'm not seeing losses... I'll try something new. This reminds me of a letter to the readers Robert Kennedy once penned for Oxygen he talked about how a client had followed his advice to the letter and came crying to his office two weeks later, upset that she hadn't seen results. He reminded her (and all of us) that you can't undo a lifetime of poor choices in two weeks. And so, I'll stick with my program and see what happens. Sorry, too much venting and it's not even in my blog.

Hey Ladies, thanks for the support, encouragement and comments. I think my periods hit me hard because I'm battling anemia right now. I caved in and got 'veggie-friendly' supplement. Ugh. I resisted for as long as I could but my stores are in the toilet and it's starting to have an impact on too many areas of my life. I managed to get through all my work outs last week but was delirious. I honestly, could've fallen asleep at my desk. I won't worry about that so much now. I've got another 23 or so days of freedom before it strikes again.

Pamela, I went to the East India Company. I wanted to do a 5K on Canada Day but all we seem to have is a 10K run or a 3K walk. It looks like I'll go to Toronto and do theirs... I'll see where I'm at in my training by the big race weekend and then decide.

Day 18

Today was my rest day. I did not go to the gym. I thought about the gym a lot. I almost went in. I resisted. Thankfully. I got a lot of sleep last night and I'm still tired. I might go down now for a power nap before I head out to meet my friend.

I decided to start counting calories. After lunch I was under 900. I have not yet calculated dinner. I will do so later.

Tonight I received my first delivery of macrobiotic home cooking! I ordered a few soups, a grain dish and a veggie dish. All of them good for freezing. It's to get me out of a bind when I just don't have time/energy. It's good vegan food and tasty! I had the tamari vegetable soup tonight. There was a bit of whole wheat pasta in there and I added some tofu. It was awesome. I look forward to trying more of the dishes.

Here's a link to the web site, sadly they don't have a menu up there...

www.macrobioticscanada.ca

I'm excited about training with Andrew tomorrow. I'm hoping we can change up my leg exercises. I hate what I'm doing now and my knees don't care for it either. I hope I can get up early enough to do half my cardio before my session. I don't think I have it in me to work another 10 to 6 work day... not on a Friday. I hope I can get into work by 9 at the latest. Fingers crossed.

My goals for tomorrow are:

- Get up early for some cardio

- Eat clean

- Keep calories under 1600

- Get extra rest

I can't wait to sleep in on Saturday!!!

Day 17

I don't know what was up this morning. I fought my way through every single set. I actually started one exercise, did one rep, stopped and walked away. I was sure I was going to skip that exercise but I tapped into my real inner voice, sucked it up and did it. I made it through my workout! For that, I am proud of myself.

I did my second run/walk of the week. My hip flexors are in serious need of stretching, rest and I don't know what. I think I killed them yesterday. I can't sit for more than an hour at a time before I get really stiff. I've been getting up at work and walking as much as possible today and stretching in the elevators when no one is around.

I must say, despite the burn and tightness in my legs, I love cardio. My abs are even sore which is great!

I talked to my trainer about changing up my weights and doing different muscle groups each day. He says no. He wants me doing full body weights plus cardio. He says it's the way to burn fat. I trust him. I'll go with it.

I reflected on my diet a bit and realised that the first two weeks I was doing so well because I was a) cooking more and b) eating waaaay more veggies. This morning I added 2 cups of broccoli to my breakfast, a ton of bok choy to my lunch and I'll keep up the trend.

I don't know what to do with the scale... how do I know if I'm gaining fat or muscle outside of the measurements? I don't know.

I'm going out for Indian food tonight. I phoned ahead to see if they have some vegan options on the menu. The answer was yes! I'm excited and starved. I had to eat half a Larabar to hold me until dinner time. Ugh!

My goals for tonight and tomorrow:

- Watch portions

- Get to bed early

- Prep food for breakfast and lunch

- Eat clean

Karmacharger, I'm happy you've found something useful in my log. I tend to change my workout every week except for frequency. I only exercise each body part once per week. I will also be adding cardio to my routine (not happily as I hate cardio) since I'm going to enter a cutting phase (also not happily as I love to eat).

 

Good luck with your goals!

I talked to my trainer about splitting my weights but he wants me to stay at moderate weights and higher reps and continue with my full-body workout. He says it's best for my weight loss.

For me, the trick to getting back into cardio was good music. Once I have a soundtrack to take me fast and far, I feel invincible.

I also once downloaded a "Cardio Coach" he was both cute and annoying. It worked though. It kept me at a decent pace and challenged me when I might otherwise not have been working it as hard I as I could've.

As for Rob's workout attire... maybe you need to pick him up a "Mansy" from Lululemon and see if he can pull off this hot little number...

http://re3.yt-thm-a02.yimg.com/image/1/f11/668608393

Not sure if the image will work but you can go to the link and check it out. . .

Thanks for posting your workouts! They've given me ideas about how I want to mix mine up. After three weeks of full body weights three days a week, I think I'm ready to shake things up, break up my weight days and get more cardio. I really need to maximise my time in the gym.

I hope to have time this weekend to go through your whole blog I've seen a lot of great information in here from just skimming through.

Great job and thanks for setting a great example!!

I'm sorry to hear about your injuries but I'm happy to know you're taking care not to overdo it. I have a history of doing too much. One of my many mantras is "Just because I can, doesn't mean I should." Sometimes, it's just a bad idea depending on how far I've already pushed myself. . .

I've learned to check my ego at the door alongside my fear. That enables me to have an injury free workout without being overly cautious. If I increase my weights and realise I won't complete my set without injury. I have to accept that and finish when my body tells me to...

It's amazing and inspirational to see your transformation! Thanks for sharing so much and for all your support!!