Week Four- Feeling the Burn!

After yesterday's workout, I didn't think I was really doing that much. Sure, I was toning, and I ached (which showed I was actually using my muscles!), but was I really accomplishing anything significant? I decided to take a good long look at what I had done, to see.

This week was my biking week, and this was what I did yesterday:
1/2 mile walk to school
2 miles to the gym on my bike (uphill, both ways- it's true!)
45 minute workout- 30 reps on each machine- some used twice
1-1/2 miles biking back home
1 mile round trip to pick up my child at school

So that means I did a grand total of 1.5 miles walking, 3.5 miles biking, and a 45 minute workout. For a 314 pound person, that is pretty darned awesome! Now I don't feel like a slacker!

I lost a pound over the past two weeks, and even though I wasn't bummed about it, it did bother me a little. I knew I would be gaining some muscle, which is true- my clothes are a bit more loose than before! And I feel thinner- which is also very important to me. It's hard to feel good about yourself when you feel like an over-sized elephant! To feel good is to look good- not the other way around. Sorry Billy Crystal- your SNL character was wrong.

So if you're working out and dieting ('diet' meant as a dietary change for healthier eating, not that four letter word 'diet' meaning 'starvation) and don't see any weight loss, take a look at what you're doing- you might be accomplishing more than you realize. And if not, then tweak your program so you are!

God Bless!

The Gym- Week Three!

Last week was the hardest- not only did I have to ride my bike to the gym, but I had to ride home after I was finished working out! But once I realized my bike was in high gear that fateful Monday (brain burps are becoming common for me now), I didn't dread trying to ride. Much.

My legs were still feeling rubbery when Wednesday came about, and I asked a friend for a ride. She did one better and let me borrow her car so I could get to the gym! I was very grateful, because I really didn't think taking on the bike again that day was going to be a good idea. My legs told me so.

And I did do a one hour workout because I drove, so don't think I'm lazy!

Friday came and I took the bike again, this time making sure I was in the right ding-dang gear. It was a nice ride (though I still had to get off and walk halfway through going to and coming from the gym), and my legs protested just the way they should after all that exercising- just enough to let me know I did a good job, and still allowing me to walk.

No weight loss after those first five pounds, but that's okay by me- that means I'm probably getting some muscle!

This week I have the car, and that's a good thing- the weather doesn't look like it's going to cooperate. I did my one hour workout, this time adding a little more weight to the machines- just a little, mind you, I don't want to have bulging biceps, but I want my muscles to know I mean business!

Veggie consumption might be a little harder this week, because my daughter and I finished off much of them last week- and I don't go shopping again until later this week. I'm going to try making some of their favorite meals without flour, which will be a HUGE challenge, since most of what my son likes are noodles and bread! Food-wise, this is going to be an interesting week!

God Bless!

Determination

Many times when people start something new, their friends and family ask "So, how long will you be on this plan?" Especially if you're a procrastinator who has just started a new diet or started to work out at a gym. Then the next comment made would be something like "You really have to be determined to do it if you want to succeed."

Yeah, yeah, yeah...you're preaching to the choir, people.

I am not the most determined person in the world, unless it involves chocolate or shopping for fabric. But after Monday's muscle-killing bike ride, I began to wonder...just how determined was I concerning my new and improved lifestyle?

I got my answer this morning.

Rain greeted me when I awoke, and the forecast predicted a wet, dreary day. My husband took the car to work, so I was going to have to ride the bike again. My legs were hurting so bad last night that I took some ibuprofen right before bed. When I got up, I was truly surprised at how good I felt- except for one little problem- my right heel was still hurting pretty bad.

It has been bothering me a lot since I started walking with my daughter and going to the gym, but I've had this pain in the past, and it always worked itself out after I began walking regularly. But I really put it to the test these past two weeks, and it was hard to walk on at first. Not impossible, but I was still walking with a slight limp an hour later.

No bike. Even if I'd wanted to ride, it was pouring outside. But I still felt I should go to the gym. I needed backup!

I called a friend and asked of she could drop me off at the gym and come get me an hour later. She one-upped me and said I could borrow her car! Since she lives right across the street, I took her up on it with a cheer- I could go to the gym after all! I'd dropped off my daughter at school, so we didn't have to walk in the wet. I'd forgotten I have a hole in my sneaker- my foot would have been soaked if I walked! I could stretch my heel at the gym and talk to the trainer about it.

The trainer said I should get it looked at and ice it when I can. Since it's been considered a long term problem, I'll have to get it checked out by my doc.

Eventually.

Don't you look at me like that- the guy is in a clinic and it takes forever to get an appointment! So I'll just stretch it and baby it a little, and hopefully I can ride my bike on Friday- it's supposed to be sunny, and I'll go a lot slower. I promise.

So...that's how determined I am! Enough to use my friends car to get where I have to, in the rain, uphill both ways, with a bad foot. I could have skipped it, but I really didn't want to. I just thank God that my friend was home so I could go! And now my legs are feeling much better and though a little sore, not enough for me to take more ibuprofen.

I just need to stop blogging and stand up before I get stiff!

God Bless, and may you be determined in whatever you do!

What a Workout!

And so begins my second week at the gym. For one exception- I have no car.

My husband now drives to work every other week, and he worked on my bike so it wouldn't fall apart from disuse when I needed it. This morning, I needed it.

Wow.

The gym isn't too far from me- at least a mile, but no more than a mile and a half. I know it would take me a lot longer if I walked it, so a bike ride should be really easy...right?

Here's the formula:
Me + Bike + Hills + Gravity = Bikers Butt + Really Sore Leg Muscles.

Not only did I have to get off of the bike halfway there and walk a little (for fear that my legs would fall off in protest), but there were a lot of bumps on the road. My seat was the size of a postage stamp, so that made life just Super Extra Special.

And then I had to work out on top of it.

I did mostly arm, back and 'trunk' muscle groups (abs, chest and shoulders),but skipped the recumbent bike and treadmill. After all, I'd walked my daughter to school too!

When I looked at the clock, I had only done a forty-five minute workout- and I usually do an hour. I was beginning to feel guilty over it, but then I'd realized I had worked out this morning- just not in the gym! And the best part was...I had to ride the darn bike back home. I stopped feeling guilty and went out into the fresh air and overcast sky, grateful it wasn't sunny- that would just make me sweat more.

The first Rule of Thumb is not to sit down right after working out. So what did I do? I came home and got online to make this post. So shoot me- I'm a rebel at heart.

I've dedicated this day to be 'Getting Good Stuff Ready For The Week' day. Trying to do it when I'm supposed to be cleaning just isn't working out, so I'll be chopping veggies, making salad fixings and preparing healthier lunches for myself for the week. I'll also be making a nice chicken and rice dinner with some of the veggies, and planning a menu for the week- Something I was supposed to do last week and didn't.

I managed to stay away from flour all week, but flubbed on Sunday. Ah, who can resist the call of cherry danish when the church is serving it after service? Not me. Besides, if the church serves it, it has to be good for you. That's my story and I'm sticking to it! I had one half of one danish and enjoyed the heck out of it. Yum!

I think I'm better off doing a 45 minute workout when I'm biking in, and an hour if I drive. Eventually I may stop driving altogether, but for now, I'll just keep on keeping on until I feel I'm ready. I'll save the sweating for summertime!

Keeping In Perspective

First off, let me say this- I LOST FIVE POUNDS!!!!

I stuck with my gym schedule (Monday, Wednesday and Friday, Tuesday and Thursday are optional) as well as eating more veggies with my meals, and the scale decided to show me something great this week! I am now a slender 315 pounds...YAY!

Yesterday, I was talking my nine year-old daughter, who thought two tears was an awful long time to be losing weight. I asked her what she thought would be reasonable, since she has been teased about her weight in school. She is not fat, by the way- she's just beginning to 'blossom' and her body is readying itself for some major changes which have already begun.

But that's another post for another time. :)

She felt a few months would be reasonable enough to lose over 150 pounds. So I broke it down for her. "How much in a week would be reasonable then?' I asked. She replied 'About ten pounds a week.'

Ten pounds a week is reasonable? I proceeded to set her straight before I had an anorexic/bulimic on my hands!

I explained that was more than a pound a day, which was way too much to expect anyone to lose, fat or thin. One to two pounds a week is reasonable, and after letting her do the math, she realized that it was a lot more reasonable to lose it in two to three years. Thank goodness!

She had an excuse to think that way though- sometimes I watch The Biggest Loser, where people are losing a lot of weight in a short amount of time. But that is to the extreme, and she is only nine years old. But that got me to thinking- how many times have we as overweight people done the same thing? (just not as extreme!)

Here are some other things I have heard people say (and some I have done myself!):

If I eat just salad, I'll lose so much weight!

Oh really? And just how long will that last? A few days? I know that if it was me saying that, I would start telling myself that tuna salad counted, them shrimp salad, egg salad...then I'd find a way to make a steak and french fry salad!

Nothing wrong with salad, but it needs to be balanced for your body, not just for the people on TV. My salads come with some kind of protein in it, whether that be pine nuts, boiled eggs, or roasted chicken sprinkled on top. I need that protein to keep me from being too hungry! Some don't, so you need to try different things to see what works for you.

If I go to the gym every week long and exercise three hours a day, I'll lose weight really fast! (after all, Biggest Loser people were doing six hours a day, so three isn't as extreme...right?)

Diving into a gym routine is the best way to end up burning out and wasting that gym membership money! Even I thought I could go every day, and found I was pretty sore from working out for only an hour! I would suggest starting slow, and go three times a week to start- but commit to that three days! Do the other two days if you feel good enough to do so, but promise yourself those three days, no matter what. That way you aren't setting yourself up for disappointment (because you didn't go each day), and you aren't hurting yourself by overworking your muscles.
Start with lighter weights on the machines too; doing ten reps (repetitions) with less weight is much better than doing three reps with too much weight!

I'll skip all the good stuff I like to eat, like junk food and dessert. I'll eat rice cakes and water, and have one meal a day.

The 'good stuff' usually isn't good, and we all know it. Chips happen to be my downfall, but have refused to deny myself chips if I'm really craving them. Feeling deprived isn't the answer to losing weight- moderation is. So instead of having a bag of chips (like a did in the past) I have a handful. I put it in a bowl and close the bag. That way I'm not tempted to take more, and my tongue is a happy camper. I've found that if I eat out of the bag, I eat a lot more chips that I thought I did- and the bag sometimes gets finished off before I realize it!
However, if I find myself finishing off the bag again and again, I'll either re-bag the chips in sandwich bags, or buy the snack bags instead.
And if it's ice cream, instead of a bowl I'll buy small cones- you can only put so much on a small ice cream cone!

What I'm trying to say can be summed up into one word. Moderation. Moderation in eating so we aren't stuffing or starving ourselves. Moderation in exercise so we don't flop on the couch or tear every muscle during a workout. Just remember that doing the same diet/exercise program as someone else might not be the best thing for you! Do what you can do, go a little farther than you think you can. There's nothing wrong with challenging yourself concerning diet and exercise- but doing anything without the proper perspective can hurt you- mentally and physically.

Ask me how I know.

Joined a Gym!

Here I am! See? I told you I was going to post more regularly!

One thing I'm very excited to report- I have finally joined a gym! The funny thing is, it isn't your typical gym- it's one in a retirement home!

It's small- much smaller than the other gyms I visited, but the people there were awesome! I got there much later than expected (I forgot I had a dental appointment this morning), so I didn't get to see the trainers much (they also do classes during the day), but the ladies working out there helped me to sort myself out in a short amount of time. It was also a lot cheaper, but I would have gone there if it was the same price as the others- simply because this gym has more heart. I like heart!

And I worked out for an entire hour!

Sweat was not an issue because I was just testing myself on the machines to see how I felt doing the exercises. I did ten to fifteen repetitions before moving to the next machine, never doing the same set of muscles twice. I stretched beforehand, then did some hand weights, then a lap on the recumbent bike, then some abs and lower back strengthening, then back to the arms, but on a different machine. By the time I had made it back around the equipment twice it was an hour! I could have stayed as long as I wanted, but I figured an hour was a good start. I didn't overdo it, though my muscles are a little achy. That's a good thing!

I'm going to walk to school to pick up my daughter, and the rest of the night will be a bit more relaxing. Every once in a while I'll stretch out the aches reeeeeeally slow- Hopefully I'll be a little less achy by bedtime, and not a big pretzel in the morning!

There's only one small down side to all of this. I have to sacrifice some of my 'house cleaning' time in order to do the gym in the morning (gosh, golly-gee, darn!). I usually have cleaning/baking scheduled for 9:00 to 10:00 am, but now I'll go to the gym as soon as I drop my daughter off at school around 8:15. I'm going to have the car every other week now, so on the 'no car' weeks I'll also be walking her to school and biking to the gym. So I'll get there around 8:30ish to work out. That also means I won't be getting home until almost 10:00 am- right on time for writing, which I will not give up! So a little schedule tweaking might be in order.

Maybe I can do the baking/cleaning thing on Mondays after I get back, and do the regular schedule the rest of the week. That way I get the goodies made and out of the way (since I don't eat them anyway!), and I'll only have to sacrifice one day of writing instead of trying to do everything each day. I'll have to give that a bit of a think first.

Please pray that I stay on track! God Bless!