MONDAY morning - I really like Mondays nowadays, favorite day of the week for me. It's a fresh new week, with a week's worth of classes to look forward to. By the time we get to the weekend, the week feels old and stale. Really happy about TKB yesterday, finally felt in tune with the class after about a week of feeling off. Still have cold symptoms (everyone it seems is sick with the flu... I wonder if I have a mild case of something for about 3 weeks now instead of something stronger because of all the exercising). I've been so hungry lately. I try to space my meals and I try not to be hungry, and the trick is making those of two things happen at the same time. Going to shoot for 1700 a day this week. I always feel like a meal behind, like if I added a 100 calorie something I would catch up. Maybe I'll have to try going one day to 1800 and the rest at 1700. Heavy day today, with TK and SET in the morning, then an hour rest until Lift, then six hours rest until another TK and SET. New combo - Michelle and SET. I think TK is edging out Zumba as favorite class right now, and SET is giving Lift a run for its money. I'm going to try Core Central with Kathy this Wednesday and it seems the class has weights, which I didn't know. So now I have four weights classes, Lift, SET, PowerSculpt, and Core Central, although it seems I just add to Lift days instead of replacing. Never done three weights in one day, so this is a bit of an experiment. Depending on how I feel at the end I'll decide whether to repeat it or not. 24T going on on Thursday, right before mom comes back from an extended trip overseas. She hasn't seen me since the day before I started going to the gym, about 44 lbs ago.
This past couple of weeks I've stopped losing. I'm not worried yet as I added Spin and heavy weights. I'm keeping a close eye on it. If it's just muscle I'm building, it will peter out eventually and then all that extra muscle will burn the rest of the fat off. So if you're going to try to add muscle while losing weight you're going to have to need the patience and the faith that you're not gaining fat and actually making progress while the scale doesn't move, so I lost the scale. Waist has same measurement. Haven't done arms and legs lately. I think I have more muscle in my legs. I wish there was an accurate way to measure muscle-building progress other than doing the "right" things (eating enough and right, going heavy) and hope it all works out in the end. I'm at a stage where the positive reinforcement (i.e. the scale going down) stops and you just go to the gym just because you go. But that's enough for me, nowadays I'm either at the gym or writing on Facebook how I miss the gym. I feel great when I go and love pushing myself harder and harder each time. I can't wait until I'm 110 lbs and can start doing what I want in class instead of what I can.
I start preparing for the triathlon in a week. Running is going to be the hardest, but I'm up for the challenge. I have to conquer running once and for all. I can take 3 classes back to back but I get winded after one minute of running; it's the darndest thing. I just can't run. So I'm going to do the Couch25K program (and the running portion of the triathlon is conveniently 5K) which takes you from no running to running 5K, and my training window is 18 weeks, conveniently twice the length of the program, so I can do it once. That program is about 30 minutes three times a week. It's also 30K bike ride. Have to ask Dallas on Wednesday about how many kilometers we bike in a class to get an idea. Got a bike pump and a helmet so I can get the bike ready and start training on the park next to the house three times a week. Thinking of starting with 2K and adding 2K a week, so I'll be doing 36K by the end of the training period. It's 32 laps swimming, so I plan to start with 2 laps and add 2 a week, making it 36 laps at the end of the training period. Plan to do that three times a week also. Plan to do them on the same day but not necessarily together. At the end of 4 weeks I will try a quarter of the whole thing together, at the end of another 4 weeks half of the whole thing together, and the end of week 12 three quarters of the whole thing together, at the end of 16 weeks the whole thing together, and then three weeks rest until the triathlon. Wasn't planning to do a triathlon this soon but why the heck not. Thinking of renting a pro bike for the day if it's not too expensive ($60 or less or so for the day).
MONDAY 9a Sahara Michelle TurboKick 57/526/45, 163/86, 140/74
MONDAY 10a Sahara Michelle SET 53/349/55, 148/78, 118/62
MONDAY 6.30p Ann TurboKick Kathy 59/552/45, 165/87, 142/75
MONDAY 7.30p Ann SET Kathy 45/298/60, 149/79, 118/62 (monitor stopped working towards end of class)
TUESDAY morning - Had scheduled a Lift at noon but after that TurboKick/SET combo, I couldn't. I don't think I'm going to do combos with SET anymore, right now that's really a standalone class for me. That class really wears me out. Cardio/Lift or Cardio/Sculpt works. And TKB/Zumba. But the specific combination of TKB/SET is too much for me right now, especially twice in one day. Maybe if I haven't gotten a good workout that week and I want to go all out, but I'm going to try to stay away from it. The thing of pushing myself like in TKB/SET is that SET really suffers -and- so does the next class, usually. I don't perform well -and- further wear myself out. Better to rest and just go all out in the next class.
I decided to start using the handheld Omron bodyfat measuring device. 12/28 5:30p 34.5 % Body Fat, indicated at High. I'm almost positive I was at Very High when I was at around 205 lbs. I GAINED 3.5 pounds in the last ten days as of yesterday, from a lowest of 170.5 to 174 lbs yesterday. Curious to see what it's like this morning. I won't do BF again until two weeks from yesterday. Even if the reading itself isn't accurate, it should be as inaccurate every reading, so I'll be able to see progress (or the lack thereof). It's important for me to have some numeric representation of how I'm doing so that I know if I need to adjust what I'm doing.
I'm having a hard time with the calories. Yesterday I ate over 1900. So I don't know if to go for 1900 a day, missing the 7k weekly caloric deficit, and suffer from no hunger, or go a little hungry and hit 1700 and the 7k deficit. Still mulling that out. Today I did something different in that I brought no food to work on purpose and after five hours, I'm not hungry at all. I think I'm going to stop eating at work and just have all my calories at home, with a meal right before work and a meal right when I get home. If I go straight to the gym I'll just take a protein drink with me.
Mom comes back in two days. She hasn't since me since BG (Before Gym). Numerically I'm 41 lbs lighter counting the 3.5 lbs I gained back. She has seen pictures on Facebook but I don't think it's the same. That will be interesting. My family gets together and eats, that's what it does. Hispanic Jews. My family loves food. As do I, I just like a different kind of food.
I've been reading about fasting and I want to start reading more about it, I haven't found any site that talks about it being negative, it's just praise after praise. I could write a bunch about it but your body basically first releases gunked up toxins into the blood for energy, and eventually burns it off or just expels it next time you eat, so it's great in order to get rid of toxins. Then it uses up all glycogen in the bloodstream, THEN it goes a bit for muscle and also a lot for fat. So if you have a good workout and weighlifting regimen you shouldn't worry about muscle loss (after all, muscle is being broken down -all- the time). Also just ordered The Warrior Diet on Amazon about eating light throughout the day and heavy at night, worth a read.
So right now I'm kind of in a holding position for the next couple of weeks, and wondering if I eat to a caloric deficit or to a point of no hunger.
TUESDAY 9a TurboKick Kathy 56/541/40,170/90, 145/77
TUESDAY 10a Pilates Rachel 60/299/60, 126/67, 106/56
TUESDAY 6.30p TurboKick Donalin 57/509/45, 164/87, 139/74
What is keeping you right now from being the perfect version of yourself? Neat and tidy house, even temper, no procrastination, etc. What keeps us from making choices that are good for us, what keeps us stuck in situations we want to get out of? Change seems so simple. You want to be tidier, or neater, or a better dancer, or go hiking, or a better parent, or a better listener, or lose weight, or gain muscle, or make new friends, or achieve a particular goal. And the step or steps are really so simple and so within your reach. But for whatever reason it never gets done. Fear? What is it that we are so scared of? Failing? Is it better to have a dream that you -could- change if you wanted to than to try and fail? And what happens if we really are never good enough?
I thought of something in the car on the way back from the gym. Let's say you come across the chance to do something that will change your life. Something that terrifies you. You are on the cusp of finally breaking free if you could reach out and do it. And you don't. And you freeze. Next time, repeat after me: You have two seconds to figure out what's scaring you and two seconds to get over it. Go. Isn't it really that simple? And yet why don't we? Simple vs. easy. Most things in life really are simple, few are easy. What is that invisible wall that is always seeming to keep us from what it is that we want to do to become the people we want to be doing the things we really want to do?
WEDNESDAY 8a Cycle Dallas 57/572/40 163/86 146/77
WEDNESDAY 10a Ann Zumba Donalin 55/504/45 171/90 140/74
Ok, so one of two things is happening. I either hit my first plateau or I'm gaining muscle because of the heavy weights and spinning. I measured my body fst % on Monday and will measure again in two week's time. Today I'm starting what's called a zig-zag diet, which is just varying the amount of calories you consume in a day to keep your body from plateauing.
For the past two weeks or so I've been at 170.5-174, with a current of 173.
The good thing about all this is what if something's not working, you just change, even from one day to the next. I have to figure out how to break plateaus (and even if I'm in one) and how to measure muscle mass progress, and I've started both, now it's just a matter of waiting a week and a half to see what the results were'
I'm using an Omron body fat monitor. Even if the number itself is not accurate, it should be as innacurate every single time, making it easy to track progress. I have a little rant about insurance companies. They should cover the cost of at least one DEXA scan per year (measures body fat and muscle mass accurately). Aren't I saving them uncountable money in future medical bills? So I got the body fat taken care of. Here's the caloric breakdown for the rest of the week:
W: 1600
Th: 1700
F: 1500
Sa: 1800
Su: 1600
WEDNESDAY 5.30p Craig Core Central Kathy 61/282/60, 138/73, 103/55
WEDNESDAY 6.30 Craig Zumba Donalin 55/489/50, 195/103, 137/72
FINALLY went down. FINALLY. New lowest weight, 168.5. Went down some inches throughout my body. Extremely pleased. Day 2 of Zig-zagging, 1700 calories today. Slept 8 glorious hours. My New Year's Resolution is to sleep more.
THURSDAY 9a Agassi TurboKick Rachel 66/590/45, 160/85, 139/74
FRIDAY 12:30p LVAC/Sahara Zumba Olga 64/574/45, 173/92, 138/73
I was going to do Spin with Leanna but all the bikes were taken, so I was turned away. 24HF had no classes after 11a, so I was out of luck for the day. I was a bit pissed. I really wanted to take the spin class. So I drive home and since LVAC is on the way I drop by to see if there's any classes. There isn't (the last ones were already over their halfway mark and I don't do Yoga at noon), but there's a 12:30p Zumba at another location. Who was teaching it? Olga!! Taking her class again made me realize how much I missed it. I'm going to restart going to LVAC and taking her mostly. Only thinking 3 LVAC classes or so a week. So 24 HF turned be away and right into LVAC's open arms. No worries, I still like 24HF better. I'm so glad I got my workout in.
I ate emotionally today. I was waiting to go to class at the other location and I was pissed at not being able to take the spin class so I ate a 16oz cup of plain yogurt with real fruit pieces and assorted nuts. I enjoyed the hell out of it. But I'm even more pissed because I let myself eat emotionally, I hadn't done that in a long time, and it depresses me that I'm not stronger than my emotions and that I have to turn to food to make myself feel better. It's not what I ate, I'll live eating yogurt, fruit, and nuts, it's eating to make myself feel better that's pissing me off. And on the first day of the new year, too. Great start to twenty-ten (sarcasm). Still keeping to around 1500 calories for the day, I'm overestimating the calories on that yogurt to 400. But I had Olga again and realized how much I missed her class and met another spunky instructor, Lola. Haven't taken her class but I like her already. So now my LVAC favorite instructors are up to 3. I really like outgoing personalities, the ones that don't mind putting on a show. That's why I like going to shows so much, also. I'm not like that and I don't get like that around people like that, but I like being around that. Poster child of that type of personality is Dallas. It just brings up the energy in the room tremendously.
So I woke up to 169 lbs, missed a workout, ate emotionally, made up the workout, still pissed and depressed. I'm off to bed (I do work tonight so that's an excuse to sleep ..............). Doing English only at work tonight (got stuck with it, I normally do Spanish/English, mostly Spanish... they're giving me a temp login for the occasion). So Jan first wasn't that great of a day, let's see what Jan 2nd brings.
This is the first year that I really looked forward to the new year. All other years I was indifferent, it was just a new year. I can finally stop saying "My dad died this year." It's a little thing, but it's a big difference. I can leave that horrible year behind. And I do think that time helps. I don't think time heals all wounds, but I do think it numbs them. Something broke when my dad died that can never be put back together again, but maybe it can be mended with glue so it's almost the same. So many things have changed and I have changed so much in ways that make it impossible to go back to the way things were. So, for the first time in my life, I looked forward to a new year. And the first day sucked.
Going to try to sleep more this year. Debbie out.
SATURDAY 9a Agassi Lift Mai 55/265/60, 127/67, 104/55
SATURDAY 10a Agassi TurboKick Kelly 54/538/35, 172/91, 149/79
The thinner I get, the fatter I think I look and feel. I guess what fat is left is more noticeable in a smaller package. Stuck at 169lbs with a lowest of 168.5. 17 days, 2 lbs lost. Fat % seems to remain the same. Lost some inches. I measured myself on the 30th, plan to do it again mid-month and end-of month from now on. Plan to record weight, inches, and fat %. Hoping SOMEthing starts moving soon.
I realized I will need plastic surgery. It's not a question of vanity but necessity. Skin's not retracting. I never thought I was the kind of person who would get plastic surgery. I'm not against people who do, it's a personal choice, it just wasn't a personal for me until now. It just saddens and ticks me off at the same time that I caused permanent physical damage to my body by allowing myself to go to 230 lbs.
Time to recommit. Time to go harder from now on that I've gone before. I'm watching the food and eating tons of fruit so that can stay the same.
SUNDAY 9a Sahara Cycle Dallas 58/615/35, 172/91, 153/81
FINALLY broke 1600 on the bike. But now I know what I need to do to break 1600 (go faster than I thought I could). Getting some spin shows Tuesday before the next spinning class. It felt awesome, and felt like I was going to pass out a few times in the class. I'm actually surprised I only went to 91, I thought this was going to be my highest peak. It's my highest average but not my much, Kelly's average was very close.
SUNDAY NIGHT - I find that this whole working out thing is spilling over into other parts of my life and I find myself doing things I've never done before. This is going to be one of those general, not-in-detail things, but today was good. The impact that 24HF has had in my life is just barely showing itself. I may have found my most favorite corporation in the world. And I certainly want to do something to help other people change; trainer, instructor, motivational speaker, etc. SOMEthing.
Week over. Start over tomorrow. Still holding around 169 lbs, not losing weight, going to write final weight in about 3 hours. Have my body fat % and inches measured so that I can do it again on the 15th.
Total so far: 16 classes, 7503 gross cals, 904 mins, 6183 net cals.
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FOOD
Monday: 15 strawberries (135), 2 bananas (210), 2 shakes (380), protein bar (180), cheese wrap (250), 3 egg wraps (610), Pistacchios (170), total 1935
Tuesday: Shake (190), cheese wrap (250), Pistacchios (170), 2 Turkey Breast Footlongs (1120), protein bar (180), 19 strawberries (171), total 2081
Wednesday: 2 apples (190), 2 protein bars (360), 3 cheese wraps (750), 2 serving Pistacchios (340), total 1640
Thursday: 1 serving Pistacchios (170), cheese wrap (250), 6 oz blueberries (100), 2 egg wraps (420), 4 chips (20), Apex Brownie Delight (230), total so far 1190, goal 1700 for the day. Had tilapia, some meat, and some turkey, one crab leg, and 2 oysters for dinner. Calling it 1700 for the day.
Friday: 1 serving Pistacchios (170), cheese wrap (250), egg wrap (200), yogurt with nuts and fruit (calling it 400), 25 cherries (100), 2 egg wraps (410), total 1530
Saturday: 51 cherries 204, 16 strawberries 144, cheese wrap 250, protein bar 180, pistacchios (170), banana (105), peach 70, 2 egg wraps 410, total 1533
Sunday: 3 peaches (210), banana (105), egg wrap (200), cheese wrap (250), Pistacchios (170), protein bar (180), 40 grapes (80), apple (95), banana (105), total 1395. I couldn't make myself eat more.
1935, 2081, 1640, 1700, 1530, 1533, 1395, total 11814
Lowest weight of the week: 168.5 lbs. 2030 calories burned a day (based on 168 lbs), 14210 a week.
14210 - 11814 + 6183 = 8579 caloric deficit
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