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@fit4twenty14
2:00 on the bike trainer tonight and i am toast! Brutal workout of: 20 min warm up 15 min at 95% / 5 min easy - x 4 (Set 1 at 100%, set 2 at 90%, set 3 at 80%, set 4 at 70%) 30 sec seated / 30 sec standing x 10 10 min cool down The main 80 minute set was brutal as it got progressively harder - and then the 30 seconds standing - holy crap my quads and calves were on FIRE! To top it off i got talked into doing 10k tomorrow morning!!! This is going to hurt lol Em
6.5/10 for the week
Goals for last week:
Activity Goal Actual Run 3 1.5 Bike 3 1 Swim 4 3 Weights 1 0 MyFitnessPal 7 7 Walk 1 1.5
Total 19 14
An ok week last week. Having my tooth out on Tuesday really threw a spanner in the works for me. Messed my eating up so it was a lot of microwave soups full of sodium. I still counted everything i ate and drank, just didn't hit my fitness goals.
Things I learned last week:
Need better time management
Work on nutrition (don't eat supper before going for a run)
New week = New Goals!
Em
Yesterday's plan: gym/weights in the morning, bike 1 hr in the evening.
Yesterday's actual: lay in bed a bit longer due to lack of sleep because of my holey mouth, shitty day at work and didn't bike.
On the plus side I didn't eat crap all day like i normally would have done, i just went to bed instead.
Swam today and biking tonight - might even have chance to sneak a quick 5k in too but i'm not pushing it - tonight's DOP bike session will be hard enough!
This weekend i commit to:
Running Saturday am biking Saturday pm
Running Sunday am swimming Sunday pm
1 hr of weights at the gym
10k walk Sunday afternoon.
counting all my food and exercise this weekend (11 day streak so far)
wishing my friend Roxanne a wonderful weekend with her family!
Have a great weekend everyone!
Emma
Things are looking up
So apparently the light switched on in my head last week, whether it was because i saw a number i didn't like on the scale or because I realised I only had 22 weeks to go until NYC but things are working. First of all I hit my goal of run, swim and bike 3 times each, yes one of the runs wasn't pretty but it was a get out there type deal - in the past i would have just not gone. I started using MyFitnessPal and religiously tracked everything I ate and drink and the two combined saw a nicer number on the scale. I know it isn't all about the numbers but it definitely helps. Added to that I got a bit of swim help from coach Kim (my boss at the Running Room) and it feels like it's actually coming together!
This week I have the same goals run, bike, swim 3 x but with the addition of an extra swim, a weights session and a walk. I registered for the Hampton Ladies tri which is on June 8th which I'm super pumped for. i need to register for the Fredericton 10k and Bluenose half but my Nike watch just died so i need to get a new one first. I need event season to hurry up and get here so i can get some more hours!
I took tuesday off as a rest day because mainly my legs were dead but also because I had a tooth pulled on tuesday morning. I'm still living off soup and yoghurt (with a bit of KD last night) and I progressed to a tuna sandwich on WW bread today. I'm hoping the lack of food doesn't throw my metabolism out of whack but there's not a lot I can do about it until I'm sure I'm not going to get this 'dry socket' thing which is apparently really painful!
Oh yeah - also had a wicked good run last night and threw in 2 hills for good measure - they were real hills but I ran them really slowly as I was taking 2 newbie's on hills for the first time. Super proud of how hard they tried!
Will promise not to leave it so long next time!
Em
Next time you start making healthy alterations in your life, instead of doing it to change your “ugly body” that you hate so much, do it because you love yourself and your body and you want to live the healthiest and happiest life that you can! Read more…
Rox's Weekly Update
**Warning** This is a little long winded. I had a learning week. Turns out that I do not like avocado...or guacamole. *gasp* I know, I know. My SFL consultant, D-bitty said "What kind of vegetarian doesn't like avocado?!" *points thumbs at self* This one! Apparently, I really like the things that go along with acocado/guacamole...I really like chips, salsa, sour cream, and cheese. Those delicious flavors masked the fact that I do not like guacamole. And avocado in my breakfast burrito makes it inedible. I have accepted this and I have moved on. No avocado, no guacamole. I need to get the t-shirt that says "I'm sorry for what I said when I was hungry." Seriously. I need that shirt. Monday night I let myself get too hungry and it just feels like the end of the world when that happens. I get argumentative and cranky. I am not nice. I complain...whine even. Its not a pretty sight. Derek fears for his life when I get in this state of hunger. I really, really enjoyed the new menu this past week. Egg salad sandwich, breakfast burritos, toast and peanut butter, smoothie, beet and chickpea salad, and vegetable soup. With a couple of adjustments (the avocado and different dressing for the beet salad) it was enjoyable. I was looking forward to going to see D-bitty today. I thought I had lost at least 2 lbs. I thought to myself, I'll be ok with 2 lbs, I think its more but I'll be happy with 2. Guess what? It wasn't 2. She kept pushing that little weight in the wrong direction. I saw it happening. And then she proclaims, 1 and 1/4 lbs! And my heart sank. I honestly thought it was going to be better than that. D-bitty says, "1 pound is average so you're above average." Yeah, I know. I know losing 1.25 is better than gaining. I know that the scale is going down. I just feel like I am trying SO hard. I am being SO good. I think the scale should be rewarding me with better numbers. I can't reward myself with food anymore, so I want to see my reward on the scale. BIG numbers. 2 pounds, 3 pounds. I want to have lost 10 pounds. 15 pounds. I want to see a difference. I do not see a difference. I have lost 6.75 lbs in a month. It feels like a long time for such a piddly number. I would think that in the first month I should have lost 10 pounds, even 8 would have been nice. But not even 7. COME ON! What does one do when they are not happy with the scale? First impulse is to turn to food so there is the internal battle...I want comfort, but if I eat comfort I'll be in the same boat next week, or maybe not, maybe a little bit of comfort will help, but if I have a bad week I'll come straight back to this moment and then there will be guilt and shame and blame. So, I get past that and then I call my mom and bitch. And bitch. And bitch. She comforts me and I brush it off with negative comments about how I should be seeing bigger numbers and its not fair. I know that my mom feels bad about my weight. She feels like she didn't do a good job of teaching my brother and I good eating habits when we were little and that's why I'm overweight. I know this and yet I call and I bitch to her about how hard it is to lose weight and how frustrated I am with my situation. I put my disappointment on her. That's not very nice of me. Its not her fault and its not her responsibility. Its mine. I am going to file this under things you learn about yourself when you can't stuff your face full of sugar to deal with your feelings. Tonight I started 10-10-10 (which I hope will help the numbers become a little bigger, however, it will also give me a goal of 10 lbs in 10 weeks, 1 pound a week, that's my goal, anything else is gravy. I know that 1 pound a week is good, its not the loss that gets to me, its my expecations that are high for myself and it hurts when they aren't reached). I walked 6k on the treadmill. I feel good about that. Here's to more good food and a trip home to PEI for some comfort hugs instead of comfort food. Rox
10-10-10
I have a new goal. Its 10-10-10. 10 weeks training to walk a 10k and in the process lose 10lbs. I have been seriously lacking in my exercise lately. I have been eating FANTASTIC over the past month. But I have worked out less than a handful of times. My mom has agreed to pay for my 10k race registration for my Easter present (haha) and I am going to tell my Simply for Life consultant, D-bitty (her name starts with D and she's gonna help me get bitty) today what I am doing so that she can keep tabs on me, keep me accountable. Tonight I will walk 6k. Rox
New Simply for Life menu is treating me well. Egg salad sandwich, beet & goat cheese salad, and vegetable soup! Life is good. Rox
BREAKING NEWS: AWOL BLOGGER FOUND ALIVE AND WELL (AND FATTER)
So i know better and I know I do but I've been absent fro posting on her for a while because I hadn't had anything positive to post about. My training hit a bit of a slump, mainly due to a combination of weather, lack of motivation, weight increasing, work and just feeling crappy. I got stuck in that vicious loop of feel crappy so don't exercise but eat more and feel worse, if I were Sheldon Cooper there would probably be a diagram and arrows and escape clauses, but I'm not.
Weirdly something clicked this week, I think because I got on the scales for the first time in a while and I saw a number I really wasn't happy with. I know it's my fault because I ate the crap and did some of my training but not as much as I could have. I deleted and the re-downloaded MyFitnessPal and have made a vow to use it religiously. I went running again and although it was slower it was continuous, my swimming has really come on and it was nice to get a bit of reassurance from Kim. (I kept up with my swimming going at least twice a week, a couple of days I didn't do much but it was good just to get in the pool). I'm teaching the LTR clinic again which is forcing me to run more. I need to crack on with my biking and try harder at that - my aim is an hour on the bike tonight - that's 2 episodes of M*A*S*H lol.
I know it's against all the rules but i have made a deal with myself to weight myself every morning first thing. I need that level of accountability at the minute and if I work really hard all week and then go weigh myself and there is no difference I know i'll find it hard to keep on motivating myself. This way I can see everyday and adjust accordingly.
The girls have this plan of 10k steady by March 12th (I don't get what their worry is they do between 16k and 26k at the weekend for their LSD, depending on who it is). I'd like to secretly have that goal and accomplish it on my own because at the minute I don't feel comfortable running with them, I'm not fast enough or fit enough.
Weekly Goals: (week is Tuesday-Monday)
MFP everyday - even if it is a bad day still track it
Run swim bike 3x each (so far I'm on swim 1, run 1)
Em
Pic 1 - eating red, white, and gold while watching the men’s hockey team take home gold! Pic 2 - bean & sweet potato burger with lettus “bun” Pic 3 - berry & kale smoothie
Rox’s weekly recap…
I had a bad week. I felt miserable. I felt deprived of good food and fun. I was sick of eating the cleanse menu. I was sick of watching everyone else enjoy their food while I sat and choked down my mediocre meals. I was sick of eating healthy. I was sick of putting in all the effort for very little results. I wanted carbs. I wanted sugar. I wanted to be social again.
I went for supper one night with a friend. I did the “right” thing and ordered a Simply for Life approved meal (they have them right on the menu). I ordered grilled haddock, steamed veg, and baked sweet potato. My friend ordered a club sandwich with poutine on the side. I was so angry, hurt, disappointed, envious, jealous, and sad that she sat there and ate it in front of me without a second thought. I know I have to look at what I did as a win. I ordered the right thing and I didn’t feel like crap after I ate it, except that I did feel like crap in my heart.
I turned down going out for fro-yo with people that I adore. I turned down supper with Derek’s family whom I adore.
Monday I broke down. I simply had enough of Simply. I sat on the couch looking at my meal plan to decide what to have for supper and nothing looked good. I looked through the supper options, nothing. I looked through the lunch options, nothing. The thought of eating any of them made me feel ill. Derek entered the picture and he said “do you want to order out?” And I said no, because I didn’t want to eat the extra sodium the day before my weigh in. And then I looked through the fridge, cupboards, fridge, cupboards, back to the fridge…all the while getting more hungry and more frustrated. Finally I broke down and cried and stated that maybe I should just not eat supper. Derek comforted me and we ordered Calacatus (vegetarian). I had soup and side ceasar salad. Derek gave me some of his potatoes. And I had a chocolate covered marshmallow heart. I could have done a lot worse. If Derek wouldn’t have been there, I would have completely binged, probably would have made a trip to the corner store and bought a few different sugar options and chips. But I did not. I ate soup and salad and 1 treat of sugar. Yesterday I had my weigh in and I expressed to her all of the above (I may have left out the chocolate covered marshmallow haha). She said that when we lose weight, our bodies release the hormones that are stored in the fat cells that we are getting rid of and that could account for my emotions this past week. She talked me through it all. Listened to my concerns. AND!! I am done with the cleanse! So I have a completely new menu this week which I am very excited about! Today I had a Berry & Kale Smoothie, for lunch I’m having an egg salad sandwhich!! I have an option for a roasted veggie & bean burger pita, beet salad, toast with nut butter, breakfast burrito, and delicious soup!! I am pumped! Oh, and I lost 3/4 of a pound last week. I was sure that I hadn’t lost a thing, infact I was looking for a gain on the scale (hormones…emotions..). But I lost. *happy* Here’s to super supportive friends and boyfriend, a new menu, and a new resolve that life is good and I can do this!
Rox
1k swim this morning. Reward - a banana on the way home.
I really wanted to throw the peel out the window in traffic and see if the car behind me spun out like Mario Kart.
I did not attempt it.
Rox
It happened this week...
Me : I got this great tea the other day. It is so delicious. Its just wonderful and great and I can't get enough of it. MB : Would it have been this wonderful 2 weeks ago? Me : I....don't....know. (after I stated that I have started drinking tea instead of my usual coffee with hot chocolate) -------------------------------------------- Thought of the week Baby carrots are the veal of the vegetable world. --------------------------------------------- I had a cheat day. It was the day that Derek and I celebrated Valentine's Day. I ate vegetable fricot (gave Derek my bread), 1/2 a vegetable pita pizza, and beet & goat cheese salad with 1/2 the dressing. That was my "cheat" day. ---------------------------------------------- I lost 3.5 pounds this week! I was so worried. Anxious. Nervous. After last week's 1.25lbs. I was scared that it would only show another pound and I would have been so disappointed. I know that Rome wasn't built in a day, I didn't put the weight on over night and I will not be able to take it off over night. However, I had more expectations than 1 pound the first week. So my hopes for the second week were weak (haha week, weak, get it haha). I followed the plan except for that one day that I went out to eat and there were so many other options that I could have ordered that were way worse than what I did. I LOVE their veggie burger but it comes with a huge burger, bun, cheese, potatoes and ceasar salad. I did not get that. *proud moment* I started to feel better about following the plan this week. I got some of my energy back. Its kind of ironic because I started Simply for Life and started eating super healthy ******SIDE NOTE****** As I am writing this a man just walked down the street yelling "ANYONE WANT THEIR DRIVEWAY SHOVELLED?! $10" HAHAHA Only in Canada. So, I start eating super healthy and I'm all motivated to kick ass. And then the withdrawals kicked me in the ass. I had headaches and NO energy. I wanted to get to the gym and workout but I just had no energy to do that. Its probably the one thing that would have made me feel better, but I couldn't do it. Somewhere around Friday or Saturday I started to really feel better. I got my energy back, my moods leveled out (for the most part haha), and I started to feel like it was working. And it was!! I have started working out which should also kick the weight loss up into high gear. Tuesday was a gym session with Em, today was suppose to be a swim but it was blocked by a snow storm so instead I did some basics at home and shoveled myself out. Life is good. Rox
I was all set to go to the pool this morning. Then Mother Nature dropped a home gym in my driveway! Thanks Mother Nature! You’re the best!
Rox
I have super supportive friends and family!
Rox
Tonight's supper was exceptionally good. Quinoa salad with carrots and cumber in red wine vinegar and a little salt and pepper. It was really fresh and filling and delicious and healthy!!! Win! Rox
Ruby had rolls this morning...obviously she's not following the Simply for Life cleanse as closely as I am. Rox
Day 1 of bike training for NYC triathlon…30 minutes on the trainer. Thank you Dave Matthews Band for getting me to the end. I honestly think thy are going to try and kill me tomorrow night at DOP… If you don’t hear from me it was nice knowing you all. Roxanne - i leave you my bike and trainer in my will. Em
