WOW..What happened?

Since my last post, I have had three more training sessions. All were equally as hard, made muscles hurt that I knew I had, however, I didn't want them hurting, and I am sure made me gain some strength. This past workout (on Monday 11/28) was my one month "anniversary" of working out with a trainer. I was not happy with my progress and the only person to blame is myself. I HAVE to do cardio training EVERYDAY!! EVERYDAY!! Not once a week. Not only after working with the trainer. Not when I feel like it. EVERYDAY! If the day ends in Y, I need to do cardio! Got it? I wish I could! Here are the before and after numbers...

                       10/27       11/28

Weight            176          178
Shoulders       46.5"       46.5"
Chest              42.25"     41.5"
Arms              13.25"      12"
Waist              39.25"      39.25"
Hips               44"           43.5"
Legs               22"           21"

I lost a total of 3.5 inches, gained two pounds, but I can see a difference in my strength! All are good, even the gain, because it is muscle and not fat. My only thing is that it just seems like it isn't working. The reality of it all is that *I* did not do all that *I* could do, was suppose to do, to make the numbers better. *I* let myself down...me...that is the only person. Doug, my husband, was very impressed with it all. He can see a change. The trainer measured my arms twice he was so shocked. So, I need to start carrying the torch when I leave the trainer to keep everything going until the next training session. So, I am going to make a list of things I need to do DAILY to move toward my goal. To get my eating tighter to what I need to be eating. To exercise the way I need to to lose the weight and keep it off. And that starts today, because yesterday's choices were not good ones...mostly.

So...

It is a new month, new day, and I am going to grasp it with all that I have! I need to get my eating on target, do my cardio, and live like I have nothing but this to do. I need to lose this weight not only to look good, but to feel good, younger, and have more stamina (which is funny if you actually know me)!

There are a ton of things that I need to change in my life and my weight is only one of them...and almost the most important. I really need to decrapify my life. Decrapify my life of possessions that I do not need, people that bring me down or hold me back (which, in the case of family, is hard to do) and of thinking that just doesn't belong any where in any life. I want to start a place where I write a sentence or two a day on just things that make me smile. I would like to start one for each of my kids...but I am sure that I would fall behind and that just would not be good! LOL

As for eating, I am going to start eating my yogurt and strawberries for breakfast... everyday. The only change up for that would be to add granola or maybe have toast or Fiber One cereal. That is IT for breakfast choices. As for drinking, green tea only at home (or water and sometimes a glass of juice) and I am going to try to make no soda a routine when I am out. I would soooo like to be able to give up the caffeine too, but that is not going to happen soon probably unless it is God's will! Lunch I may have to go to tuna salad (made with VERY little mayo), meat rolls (ham, turkey and cream cheese- less than 100 calories each), and the occasional chicken sandwich (which I need to lose the bun EVERY TIME)! Dinner is where it gets REALLY tricky. I am cooking for the whole family and it is usually my biggest meal calorie wise (which needs to change).

I have a list of foods that I can choose from for every meal. I made a "menu" a few weeks ago that I just need to use. I am sure that if I just "follow the plan" that I will see the results that *I* am looking for in the next 30 days. The plan in a nutshell. A plan that must be followed...closely...for 30 days to see if the results will follow. Oh, and a change in my calorie intake range. I don't think that I am breastfeeding enough to count 400 calories burned doing just that. *sigh* A plan indeed.

Until less time...

Training session #7

Sorry I am just now getting to updating this blog. Last Thursday was my training session and WOW! I apologized again about my "whiny pants" that I had on on Monday and he did take note that that was not a normal for me thus far. However, I didn't say "I can't" during the workout to follow...but I was whipped!

I haven't been getting really good sleep the past week or more so I was already tired. Trying to make up for "lost time" and the fact that I had to leave 20 minutes after my session ended, I thought I would go in early and do 20 minutes on the treadmill BEFORE my training and then do 15-20 minutes AFTER my training. Yeah, BIG mistake! We did training on legs...*sigh*

So, after about 20 minutes of training I was just whipped! I could barely walk, my face was beet red, and I honestly thought I was going to die! It really wasn't that he was working me out harder as it was that my body was already in a deficit energy wise. He worked me for the WHOLE 30  minutes and just as I was going to do the very last thing...I drop a 25lb weight on my big toe! OUCH!!! After I get my toe from under the weight, my "mission" is a 15 second wall squat...with a throbbing toe! I can tell you from experience...it adds a whole new level of difficulty!

On other news, my Fitbit sent me a weekly "snapshot" of my first week! Kind of cool to see everything in "black and white" so to speak. I don't wear it (yet) to bed so that it can track my sleep, but I have it on most of the time I am up moving (unless it is in the middle of the night with the kids).

Here is praying that my snapshot from my second week is even better than the first one. We do measurements after Thanksgiving (who thought of that one)! PRAYING for some sort of "sign" that this is paying off. I would probably do better if I could just get in more cardio like he wants...5 times a week, 30 minutes each time, however one time needs to be 45 minutes long. One day, I am praying I make that commitment!!

Until less time...

Training session #6

OMGosh! Today I am so sore I am almost miserable! I was sore after workout #4, but just a little, but today I am sore from the bottom of my feet to the top of my head...OK, maybe not the bottom of my feet or the, actual, top of my head, but you get my point!

I am sad to admit that yesterday was the first time that I told the trainer that "I can't do this". The workout was good, but there was one that I just could not do hardly. It was what he called "Walk Outs". It is where you get into a squat and then walk out on your hands to stretch out your torso. My legs kept wanting to give out on me. He was saying that it was actually my arms and legs because I was one hand dead lifting a 45lb Kettle Bell. Whatever the reason, I apologized later and told him I must have my whiny pants on today and next time I will try to leave them at home! LOL He chuckled a little, but I know he did not know exactly what I meant because he cannot feel what I was feeling in myself. *sigh* I am not trying to be perfect, however, I want to go there, work, lose weight, gain strength, look and feel better, and have a new confidence in myself... yesterday, I was not a pillar of who I want to be! However, thank you Lord, I have more days ahead to work on that!!

Overall, aside from the workout, was an awesome day!!! I was under on my calories, I burned over 2000 calories so I was down almost 1000 calories for the day! That was 1/3 of a pound!! Of course, today, I am struggling, but am working through trying not to make it a total loss! I have at least burned the calories that I have eaten!

I am loving my new Fitbit. It keeps track of my calories that I burn, steps taken, flights of stairs climbed, distance, and activity level. I actually received an email with a nice recap of my first week using it. The whole week added together in a one sheet document. Very nice! Something that I can take into the trainer and show off. The only thing that I don't like is that when you are weight training it does not detect your movements...so I just think of that as gravy in terms of calories burned.

This week I am going to make it a great week in my quest for a smaller middle! I have a new outlook on life and I am trying my darnedest not to let someone steal this away from me. It is hard! I feel guilty, however, I need to lose this weight for me, myself and I and our self esteem. Ever since I started gaining weight at the age of 21 (started drinking and gained slowly, got married gained some more, had my first child and my fat and body must have fallen in love) my self esteem just went down the drain. I am better than what I am living. I can do much more and be much more than I am doing. I will provide my children with a good role model on living a full life, with God, and staying true to yourself.

I read a great quote yesterday that sums up my self esteem right now...

I am aware that I am less than some people prefer me to be, but most people are unaware that I am so much more than what they see!

That quote is totally me! I AM so much more than what they see...and NOW they need to see it!! As I get closer to that goal..world...WATCH OUT!! :)

Until less time...

Training session #5

Today was a good day working out. I like the fact that Tom doesn't just use the machines, dumbbells, kettle bells, etc., but that he always pulls out something different. Well, today he pulled out these strap things and hung them on a pull up bar or something of the like. I am not really sure what this thing was, however, I was using it. I got through the workout, sweating a little, and not wanting to stop the weight stuff to go and do my 30 minutes of cardio. I did, I felt great, and it pured into the evening.

The days that I go in and "train" I love the "high" that it gives me. I don't want to stop...I just want to stay there until I am so exhausted that it is all I can do is drive home and fall into bed! But, it is the reality that I can't do that!

My Fitbit is going well. Not really sure of the accuracy of it, but I am going to keep with the readings. I was telling Tom about it, my eating, the numbers, etc. and he reminded me that we really need to stick with the nutrition numbers that he gave me because it is based on body fat percentage, height, weight, nursing mother, and age. I think when I signed up for the Fitbit site it asked all of that too, but I will just keep trying to get my food in line and working out.

I got my meal plan completely made of choices that I have each day for each "meal". I tried brown rice for the first time on Wednesday night, and it wasn't too bad. I actually had a half of a cup of it for lunch today, too.  I don't have my meal plan typed up on the computer yet, but as soon as I do, I will post what I put together!

Until less time...

Making a Food Plan

I really wanted to go and workout today, however, I knew that I my eating is a very important part of this whole equation, so I decided to work on my food plan instead of going to the gym. I am going to try to walk on my treadmill tonight for 30-45 minutes if I can.

Looking over the food choices that I posted last week, I realize that this is going to be much harder than I even thought possible. I am afraid to say that I do not like half of the things, nor can I see me eating daily the other half of the things that are on the lists. So, what am I to do? My only hope is to pray that I can eat them, enjoy it, and keep it a part of my healthy transformation. I made a great one sheet document that breaks down all of the categories and lists all of the food in each. I am going to "cut and paste" it at the end for easy reference. Feel free to copy it for yourself and to use the links provided in the post from last week to make your own.

My food plan is about as boring as the list of "ingredients". I decided to prepare a Plan A Plan B type list. That way, I will always have two choices. Dinner time, or the evening meal, will be the hardest since that is when I am always a little more relaxed with my choices because I am fixing for the family. But, the good thing is is that soups and stews with sandwiches are ALWAYS good in the colder months.



Here is to a new week, a new plan, and a new year with a skinnier more healthy ME! I haven't decided whether to put the pictures on here right now or not. My daughter's friends may be lurking and I don't know if I am comfortable enough allowing them to see my before pics...I will wrestle with the idea a little longer. ;)

Here is the list for you.

Until less time...

• SIMPLE CARBOHYDRATES
• FRUIT- apples, berries, oranges, grapefruit, papaya, lemon
• DAIRY- yogurt, milk, cheese
• HONEY
• 
  
• COMPLEX CARBOHYDRATES
• VEGETABLES- broccoli, cauliflower, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, lettuce, celery, cucumbers, cabbage, asparagus, artichoke
• WHOLE GRAINS- millet, oats, wheat germ, barley, cornmeal, amaranth
• WHOLE GRAIN CEREALS- made with above grains
• BROWN RICE
• WHEAT PASTA
• FRUITS- apricots, oranges, plums, pears, prunes, grapefruit
• 
  
• PROTEIN
• PROTEIN SHAKES/SUPPLEMENTS
• MEAT- turkey, tuna, salmon, lean beef, chicken, eggs
• DAIRY- cottage cheese, Greek yogurt, eggs
• BEANS- cooked dry soybeans, black beans, pinto, kidney, white
•  
• HEALTHY FATS
• COLD WATER FISH- salmon, mackerel, trout, tuna
• FISH-sardines, anchovies, char, black cod, halibut, mussels, oysters
• PLANT OILS- grape seed oil, flax seed oil, olive oil, canola oil
• NUTS & SEEDS- peanuts, hazelnuts, almonds, cashews, walnuts, chia seeds, sunflower, sesame, pumpkin

Training session #4

Went to the gym for my 4th training session. I was wearing my Fitbit that I got for the first time and it was interesting how it registered the movement. It mostly got the cardio, not really the weight training part. But, all is good, I just added that in separately online.

I still need to sit down and make a plan of food, etc. I did all the research, now I need to make "meal combos" for quick and easy solutions for "I'm hungry". LOL

I keep stepping on the scale at home and I do not see any movement in numbers. I was going to weigh myself yesterday at the gym, but decided against it. I have exactly 20 days until my 30 measurements are taken...and praying for a loss (pounds, inches...anything)!

Food is not going well for me...yesterday I thought was a total bust because I had a grilled chicken combo (lettuce only) from McDonald's. I swear, WHAT do they do to their food?? I couldn't tell the difference between the calorie count for that combo than a Big mac combo! But, I reeled it in for dinner and kept my count above my max, but didn't blow it totally out of the water like I was thinking it was going to be. TODAY, I will do better!

On tap for exercise today is my treadmill for 30 minutes...maybe more if I can do it. Plus, since it is a nice day, I need to go and test the Christmas lights that we put up and try to get them arranged so that they all will plug in to light up! LOL It doesn't seem like such a huge task, but they have to be done just right so that I am not using enough extension cords that Clark Griswold would be jealous! :)

That is all for today. I need to make a post of the exercises that I have done so far. I am keeping a notebook, but an online version may be good too. Also, I will be posting my meal combos when I get them done!

Until less time...

So much information to learn

As I typed last night, I started thinking about the "eating Plan" that Tom (my personal training) was suggesting me to eat so that I can reach my goal easily and really change my life. Now, I don't have a lot of weight to lose...maximum that I can lose and still be in the normal range is 50lbs., however, I would like to lose the 40lbs. I want to get rid of ASAP! So, this morning, I researched pretty simple nutritional information like Complex Carbohydrates, Simple Carbohydrates, Protein sources that are higher than others, and "healthy" fats. I put healthy in quotes because I really do not believe in healthy fats unless it is found naturally in the food (ie, olives, avocados, etc).

So, to possibly help someone else out with a quick, one-stop place for all of their weight loss needs, I am going to post the links and a quick sheet on here (mostly for myself).

First, let's list the Complex Carbohydrates.

Fruits, vegetables, whole grains, legumes, and dairy.

For a better explanation, visit http://www.livestrong.com/article/27398-list-complex-carbohydrates-foods/

Next, comes the list for Simple Carbohydrates.

Fruits, dairy and honey

That may seem like a really short list, however, simple carbohydrates are found in just about everything. In processed foods, simple carbohydrates account for over half of the calories. These are ones that we get PLENTY of, but not usually in a healthy form! For a better explanation, visit http://www.livestrong.com/article/291490-what-are-healthy-simple-carbohydrates/

I am going to list the "healthy" fats next because the last "ingredient" is a little more weighty in the weight loss realm. Here is the list for healthy fats.

Nuts and seeds, cold water fish, and plant oils

For more information on these sources, visit http://www.livestrong.com/article/27454-list-good-fat-foods/

The last part of the weight loss equation is Protein. There are TONS of protein sources that include things with a little protein (carrots) to a lot of protein (soy beans). One can usually find many sources to choose from so that the "daily grind" of eating isn't boring or limited. Here is the "short list" of protein sources.

Beans, grains, fish,and meat

For more information about the protein sources listed, visit, http://www.livestrong.com/article/93933-good-sources-protein/

I did come across a more detailed list of protein choices that actual had the grams of protein listed for quick reference. Here is the link for the chart http://www.howmuchprotein.com/foods/  On this chart, the protein source is listed as well as the grams of protein, fat, and carbohydrates (if any), as well as the calories, I would say, per serving (100g/3.5oz)

With this research, I am well on my way to becoming a better consumer of items that will make my weight loss journey a little easier. Using these lists, I will be able to make simple meal plans so that eating will be mindless in the sense that all I need to do is "grab and go" only healthier!

Here is to another day in the life of my journey! I will post some simple meals that I come up with ASAP!

Until less time...

P.S.  Here is another website that has a long list of good complex carbohydrates (and a list of simple carbohydrates). http://howtothinkthin.com/instincts2.htm