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Week ten

This is not easy. It's a challenge after all. But I am sticking with it, and am envious of Chris results, go Chris. So I gained 1.5 lbs weighed in at 215. I did increase my activity this past week but not back to full due to back issues. I'm maintaining though. Going to see dr. This week for MRI results. Am expecting problem cause by nerves and lumbar spine. Am hoping I can get a cortisone shot which will relive and I get move ahead quicker. Liz will be adding my measurements update I hope. I am pleased there though. I lost 4 inches in my waist below the navel. And I can tell many of my pants that were comfortable are way to big and am giving away. Others that were tight (older ones I had kept) for well and are comfortable. Also some of my belts are out of holes and won't tighten further. Loving that.

Week nine ends, and ten begins

So, I have been remiss, in posting, and for that I am sorry. I have been busy with work and visiting our oldest at parents weekend. And the crazy thing is, last week was my best results yet. REALLY! What happened, well weight drop of 5 lbs, to 213, now I'm down a total of 15 lbs. and even better, I have gotten through the hip pain, no hip problems, it was related to low back pain and a nerve being bothered. We went to parents weekend as the pain ended, and I could walk around and no issues. What a relief. Additionally many of my old belts, pants, don't fit, they're too big. Loving' it! Back to doing cardio, and I return to spin!!! I was told to increase proteins and drop the carbs, so I have done that, but the crazy thing is I started when I had most of the weight off, so I'm looking forward to even better results coming!

Week 7, reality sets in.

Back to reality. Ok so this past week I gained 1.5 lbs back. A little set back whole adjusting to low back issues. PT is helping and should get ahead again this week. There is a lot to manage in life and for me right now. Family, kids, work, pets the house and then Liz. She's probably saying the same about me and Chris regarding our journey. Anyway I lost some focus due injury and too many things. But I'm here and committed. Great workouts today, increasing protein intake and lowering calories a bit further. Stay tuned. This will be a great week

Week 6

Alright y'all In blogging land. I'm dealing with my hip problem physical therapy's working and I'm still working on my weight. 1 pound down for the week, so 11 since I began. And one ahead of goal. Right now I'm taking a walk with man's best friend sweetie. Liz is working with me to adjust my cardio. I continue to maintain a low heart rate. Any continue sweat my ass off on all the cardio equipment. It seems that I do better on the standup bike than the recumbent. I can't explain.

Take on week five beginning.

I'm ahead of my pledge. Weighed in at 218, so down 3 this week and down 10 for 4 weeks. Yeah$$. Worked with PT to get hip, back, & IT band back on track. Learning how to strengthen core and side leg and hip muscles. Wow what a difference. Getting old catches up. FIGHT BACK!!! Increasing protein today. Added protein snack right after workout of weights and cardio. Brought a cooler in car with yogurt and protein snack. Nice to have a snack right after. Today I tried something different. I didn't have any real meals, mainly snacks at similar times intervals. And I had dinner, but had a whey protein shake 30 minutes before, and had a small dinner. I think this worked very well. Stay tuned. Feeling great.

#lizfit #lije lizfit on facebook.

Week 4

Another week on target. Down 1 1/2 lbs this week, 6 total on goal. Finding it easier too handle smaller portions, which was a challenge. Also easier to walk away and not want more by having the additional snack meals each day. Lower back and IT band have been a problem. Am adopting with stretching more. Travelled to Denver with Neg and Ev to look at schools. Avoided boulder although it was two of three schools we couldn't see. So dealt with the challenges of diet and exercise on the air and road. Walked a lot. All over the Denver Univ campus. Ate right but has to guesstimate on the go. Made good choices, no gluten no alcohol. While I have a ways to go and my low back / hip is bothering me. I am feeling better, lighter, and able to work my abs better than I used to. I'm also feeling slimmer and my shorts were slipping. Yee haa.

#lizfit #lizfit.com #lizfit.net

Week two done. Week three coming up.

Holding steady. Lost another 2.5 lbs. Developing better eating habits not too big changes, things I can continue and live with. Working out two to three times on most days. Hips and IT band sore. Working with dr to handle. Making sure I don't get injured and staying healthy. Thank you Liz for keeping me sane. Thank you Meghan in so many ways, cooking, support, more support, love, friendship , watching me, challenging me. Traveling later this week with Meghan and Evan to Colorado. Will need to focus on this and other things. I will try. I will succeed.

Week one done week two begins

Two pounds off at weigh in, yay. On target. I had a one or two more off but not at weigh, slight disappointment, but it's a process. So I feel like this has insightful..I feel like I'm spending a lot of time figuring my meals, documenting, and then working out, and well following Liz's lead, direction etc. What's worked. - Liz's guidance and structure for work outs - my tweaking workouts to achieve the goals Liz is helping with - the six plus meals a day has worked from home this past week -like the larabars blueberry and apple pie for snacks. Challenges - I had an issue obtaining target heart rate, where I'm working really hard and not able to reach the target rate. That's odd, 8 degree incline on the treadmill and unable to get to to 135 hr without getting 3.5 mph speed. - recumbent bike and elliptical are even more difficult to get target Hr. Anyway working on understanding and varying intensity and speed. - integrating family times around the program - few minor hiccups, but working through, onward... Looking forward to results from week 2 Its been great working with both Liz and Chris as we work on the success of our challenge. This weeks work out is Monday Morning – 25 minutes on recumbent bike and 25 minutes on elliptical (NO HOLDING ON) doing 1 minute of progressive flat sprints. For 1 minute you try to increase your RPM’s steadily until you have reached a sprint pace at end. Recover for 30 to 45 seconds. REPEAT!!! Evening – Full body DB workout with Liz and Chris at Spinnaker Tuesday– Morning - SPIN at 7:10 w/Liz at Spinnaker. Evening - 30 min. Incline walk at Spinnaker. NO HOLDING ON! Please wear HR monitor and keep HR at a steady 130 to 135 for treadmill walk Wednesday – Morning 60 minutes of power walking cardio. Please wear HR monitor and keep HR at a steady 130 to 135 for walk! Evening – Full body DB workout Thursday – Evening SPIN at 6PM w/Liz at Spinnaker Friday – Morning –25 minutes on recumbent bike and 25 minutes on elliptical (NO HOLDING ON) doing 1 minute of progressive flat sprints. For 1 minute you try to increase your RPM’s steadily until you have reached a sprint pace at end. Recover for 30 to 45 seconds. REPEAT!!! Evening – Full body workout with Liz and Chris at Spinnaker Saturday – Morning - Spin with Liz Sunday – Morning 60 minutes of power walking cardio. Please wear HR monitor and keep HR at a steady 130 to 135 for walk! Evening TRX workout!

#heart rate #lizfit #lizfit.com

Week One - August 25th, 2013, PBH Fitness Challenge

Sunday August 25th, 2013

This is the beginning of my change in lifestyle to conquer being overweight. Blogging about it is also a big change, neverl blogged online, just in conversation.....

I am approaching 50 in a few months, and my fitness and weight are out of balance. About 20 years ago, when beginning to raise a family, I put on weight, and accrued up to 20-30 lbs more since. I have tried multiple diets, competitions, and several times been successful initially, but some short time afterwards, the weight comes back, as I used a quick fix. This time is different. I will be developing new life styles, and not rushing in a quick solution. This time I keep it off, so I can:

Feel Better, have more energy, not be lugging a spare tire around, live longer, sleep better, take care of my family, take care of Meghan, take care of myself, and buy a new wardrobe....

As well, I am working with a team, Liz Forkel as trainer, and Chris Forkel teammate in accomplishing our goals.

Chris has his own blog at http://roadtotoughmudder2014.blogspot.com/

and Liz is managing a combined tracking of our results and progress on her LizFit Facebook page [like it!]

I weighed in at 227 lbs, and I am committing to losing 27-28 lbs through Liz's program to get below 200lbs by 12/1/13. This means losing 2 lbs per week over 14 weeks. We can do it!

I will drop 28 pounds in 14 weeks – that is two pounds a week.

I will:

Watch my diet – 2000 calories a day max

consisting of six small meals, and no alcohol (until Liz say's so)

Exercise – Every Day, working out: 1 to 2hrs a day, to burn 750 calories.

Obey my coach! (her way or well, I can't really say that...)

Support my friend / teammate / neighbor Chris who’s also taking on a similar goal

Blog here each week during this challenge and transition

Change my lifestyle

I will not:

Starve Myself

Miss a workout

Whine

Give up

Fail

During week One I will do the following exercise routine:

Monday –

· Morning: 60 min. of SWEATY walking in. Please wear HR monitor.

· Evening: 6:00PM TRX Intervals at GIC

Tuesday–

· Morning: SPIN at 7:10 w/Liz at Spinnaker.

· Evening 4:30PM w/Liz for TRX program...not a workout…just going over program.

Wednesday –

· Morning: 60 minutes of cardio. 20 min on treadmill on an incline of 10% grade, 20min on Bike, 15 min on elliptical. Please wear HR monitor.

· Evening: TRX workout

Thursday –

· Evening: SPIN at 6PM w/Liz at Spinnaker.

Friday –

· Morning: 25 minutes on recumbent bike and 25 minutes on elliptical doing 1 minute of progressive flat sprints. Basically for 1 minute you try to increase your RPM’s steadily until you have reached a sprint pace at end. Recover for 30 to 45 seconds. REPEAT!!!

· Evening 5pm : Full body weight training with Chris at Spinnaker

Saturday –

· Morning: Spin with Liz

· Afternoon activity: My choice!

Sunday –

· Morning: 60 minute sweaty power walk

· WEIGH IN!

Give Chris and I both your support. Watch us accomplish our goals.

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