Food Lovers Weight Loss Journey – Day 4

It’s Day 4 and the soreness hasn’t subsided.  According to Men’s Fitness there are 5 ways you can combat muscle soreness:

  1. Drink plenty of water (rehydrating gives your muscles what they need to recover)
  2. Massage – Massage rollers or handheld massage devices work well
  3. Compression – Wearing compression clothing (helps with circulation)
  4. Sleep (8-9 hours is recommended to help you muscles repair and recover fully)
  5. Eating plenty of protein throughout the day (small portions rather than one large portion after your workout is recommended)

The only thing from that list I’ve been doing is drinking plenty of water and sleeping. I’m trying to eat more protein but my choices are limited due to my diet. I’ve been taking steaming hot showers/baths and stretching and that’s been getting me through so far. That and a little old school Tiger Balm.

Workouts

This morning I did Beast Cardio which incorporates fast past weight lifting with jumping, squats, lunges and plank work. I was dripping in sweat and it was only 30 minutes. It’s very tiring. I was so tired when I was done that I got back in the bed to get some more sleep. The schedule required me to do Beast Abs as well and that was very hard. My core is not that strong so I look forward to seeing my progress as I work to complete this program.

In the afternoon I had to do Ab Intervals on the T25 series. That also mixes in a lot of cardio so you burn a good 250-300 calories within that 25 minutes. Once again I was sweating puddles.

Diet

I haven’t eaten much today. I’ve notice that as I watch my portion sizes, eating smaller meals throughout the day, and eating high fiber natural carbs like potatoes and apples, I’ve noticed a real difference in my appetite. I’m not as hungry and my cravings for certain foods have started to decrease. Eating almonds, whole fruit and filling foods like oatmeal really keep you sustained throughout the day and give you more energy.

Now, if only I could get rid of this muscle soreness…

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#body-beast, #diet, #exercise-2, #muscle-soreness, #shaun-t, #t25, #weight-loss-2, #workout

Food Lovers Weight Loss Journey – Day 3

The word of the day is SORENESS!

I am so sore!!! I was way too tired to doing anything last night, so once again, I’m completing yesterday’s post this morning.

Yesterday my strength training focused on Back and Biceps. It was a pretty long workout (about 50 minutes) and it was very challenging. With completing Chest and Triceps on day 1, Legs on Day 2 and Back and Biceps on Day 3, every muscle in my body is officially out of commission. Every part of my body hurts. I get out of chairs like I’m 80 years old and I’m still walking around like I’ve been in a car accident.

To top it all off I had to complete Total Body Circuit, which is one of the hardest workouts on the T25 series, for my cardio. I completely butchered that workout. I could barely keep up and was in pain for the first 15 minutes until my body warmed up enough to ease some of the soreness.

Someone in the office brought donuts to work so the smell of Dunkin was all over the office and followed me around like a shadow. I stayed strong by thinking about the calories and fat that would completely ruin the progress I’ve made over the last couple of days and I’m proud of myself for sticking to my diet.

Nutrition

Still working on my sodium. It was a lot better yesterday because I’m a lot more conscious of the need to watch it. I’ve also learned that I need to increase my protein since I’m doing weight training in addition to cardio. Since egg yolks have some much cholesterol, I’m going to focus on egg whites and skinless chicken breast to reach the amount of protein I need for the day.

Rest

When they say rest is important it is very important. I usually go to bed around 11pm or later. Now, I’m thinking about bed at 9:30 and I’m definitely in bed by 10:30 at the latest.

Benefits So Far

My sleep has improved greatly. I used to toss and turn at night. Now, as soon as my head hits the pillow I’m out like a light until 5:00am.

If you have problems with regularity this workout regimen is for you. Although you’ll be sore going to the bathroom, the actual act of a bowel movement will be no problem for you. I’m sure the combination of the diet, all the water that you drink, in addition to the exercise, helps your body release anything unwanted with ease.

 

 

 

#better-sleep, #diet, #exercise-2, #regularity, #weight-loss-2

Food Lovers Weight Loss Journey – Day 2

I was literally so tired last night that I couldn’t write a post, which is why I’m posting this morning.

Working out is so easy when all you have to do is workout. But when you throw your real job, house cleaning, cooking for the family, Bible study and other meetings into the mix, it gets harder and harder everyday to stick to your resolve and your schedule.

I woke up a little later (around 6:00am) to do my strength training. The focus was legs and I’m feeling it from the waist down. My calves, thighs and butt are so sore! I’m walking around like I’ve been in a car accident and I have to take a deep breath before I go up the stairs. It hurts to stand or walk, it hurts to sit, it hurts to lay down and it even hurts to go to the bathroom. But somehow I was able to work through the soreness and gear up for my cardio workout.

After work I had to get ready for Bible Study so I ate a healthy snack (Life cereal), changed clothes and was out the door. I didn’t get home until 9:45pm but I didn’t want to miss any workouts, keeping my promise to get through this week without any slip ups. I popped in the T25 Speed 1.0 DVD. This cardio is intense but is mixed in with stretching for a brief cool down throughout the workout. I’m happy to say that I’ve done this in the past and stumbled and bumbled through it, but this time I was able to keep going without stopping which is an absolute first. That means my endurance is increasing which is a good thing.

Cravings

Let’s talk about cravings. I’ve gone two full days with no bread, cheese, desserts, sugary drinks (I’ve only been drinking water and almond milk), pork, beef, turkey, or sliced deli meats. I WANT SOME FETTUCCINE ALFREDO, GARLIC BREAD AND PEACH MANGO TEA!!! I WANT SOME LASAGNA WITH A LOT OF RICOTTA CHEESE!!! AND I WANT SOME CUPCAKES!!! I digress. I try not to think about what I can’t eat but focus on what I can. I successfully stuck to my diet. I had my oatmeal, had a nice low-fat chicken salad wrap and some vegetable soup, a banana, an apple, some almonds and some cereal. I was never hungry throughout the day which is very important. Don’t let yourself get hungry! Hunger pains will weaken your resolve.

If you want some more tips to curb your cravings, check out this link: http://www.cnn.com/2014/10/28/health/dailyburn-how-to-stop-food-cravings/

For me, I’ve found that whenever I’m craving something I shouldn’t eat I reach for a few almonds. They seem to curb not only the craving but my appetite as well. Drinking plenty of water helps too. You’re usually too full to eat anything.

Nutrition

In logging my foods, I’ve confirmed that I need to take a good multi-vitamin to ensure I get all of the nutrients needed to reach my goals. I’ve started taking Alive. For some reason I always opt for liquid vitamins as I feel they are absorbed better than pills. This isn’t backed by any research, it’s just how I feel. So I take half a cap full of Alive in the morning. WARNING: This stuff is disgustingly nasty. I mean it’s worse than any cough medicine you’ve ever tried. But I feel like its effective so I keep taking it.

Alive

The MyFitness App has also shown me that I don’t get a regular amount of iron every day. So I’ve started taking iron supplements.

Iron

Actually, I’ve been taking these for a while now (about 2 months) and I’ve never experienced the constipation and stomach troubles that regular iron supplements cause. Also, my energy levels are a lot better.

All in all it’s been a challenging couple of days but as Frederick Douglas said “If there is no struggle, there is no progress”. I look forward to reaping the rewards of my hard work and diligence.

 

 

#body-beast, #diet, #exercise-2, #exercise-goals, #losing-weight, #shaun-t, #weight-loss-2

A Food Lovers Weight Loss Journey – Day 1

One down and only one hundred and twenty-five more days to go. Today was the epitome of The Good, The Bad, and The Ugly. Here’s why…

The Good

My workouts went as planned. I got up at approximately 5:15AM and completed my strength training and after work I completed my cardio.

Today my strength training focused on chest and triceps and believe me when I say my triceps need a lot of work. It was a lot of push ups, something I’m not particularly good at, tricep dips, and a whole lot of technical weight lifting jargon that I can’t remember. The point is I got it done.

This afternoon I had to do the T25 Cardio DVD and it really gets your heart rate going. I was sweating puddles after just 10 minutes and by the time I reached the full 25 minutes I was ready to lay down and take a nap. The thing about Shaun T’s workouts is that they are fun. He really mixes up the moves so you don’t get bored, but they take a lot of commitment to complete.

I stuck to my diet today as well. I refrained from my forbidden foods and ate my healthy planned breakfast, lunch and snacks. I also met my goals for the required caloric and water intake, as specified by the MyFitnessPal App. When I went to the break room to prepare my lunch there was a huge plate of chocolate chunk brownies sitting right next to the refrigerator. But I looked at them and said “get behind me Satan!” and went on about my business.

Brownies

The Bad

I feel like crap. My chest is really sore, my back hurts, my shoulders feel like they’re going to fall off and I can barely lift my arms to type. It’s so true when they say if you don’t use your muscles you’ll lose them. I think my muscles are mad at me for putting them through this torture. However, I’m determined to keep on going so I took a hot bath, slathered on some Tiger Balm and said a prayer. I’ll need God’s help to keep this up.

The Ugly

There’s nothing more hurtful than the truth. I thought I was doing so well today until I looked at the nutrition log on my fitness app. Take a look at the pic below. Do you see the areas highlighted in red? That’s where I went wrong today and the main concern is my sodium. I mentioned in my first post that I’m trying to avoid high blood pressure and heart disease and a high sodium diet is the main culprit for these disorders. I literally ate oatmeal, salad, some chicken breast, soup, yogurt and nuts and I went over my recommended sodium intake. After looking deeper at the nutritional facts, it seems that soup and salad dressings are very high in sodium so I’ll have to watch this tomorrow. I read that although most people can have about 2,300mg of sodium a day, African Americans are recommended to have only 1,500mg due to the high rate of high blood pressure cases. I’m just going to focus on getting to 2,300 for now.

MyFitnessPal

Well, I’m absolutely exhausted and the only thing I have to look forward to is doing the same thing tomorrow. My small term goal is to complete a week without any slip ups. So far, I’m on the right track.

#body-beast, #diet, #exercise-2, #nutrition, #shaun-t, #soreness, #t25, #weight-loss-2

A Food Lovers Weight Loss Journey – The Last Supper

Hello. My name is Heather and I love to eat. Anything with pasta, heavy cream, bread and cheese makes my heart melt and don’t get me started on Boston Cream Pie, Key Lime Pie or any kind of cake. To be honest I’m eating a couple of slices of pizza while I’m writing this blog entry, but this is my last day so I’m making the best of it. More to come on that later.

Here’s my problem. Although I love to eat, I need to lose some weight and get in shape and the two don’t really seem to go together very well. Hence, the need for this new journey. I’ve promised myself that by the time I turn 30 that I’ll be in the best shape of my life. Well, time flies when your eating good because I now have only 4 months to keep this promise. So to keep myself accountable I’ve started this blog to record my journey. This is really just going to be an outlet for me to post my triumphs, failures and frustrations. So there’s going to be a lot of ranting and raving, because like I said, I love to eat. I’ll also be sharing information I learn along the way as I do a lot of research whenever I set my mind to something.

Why Now?
In order to keep myself motivated I’ve read that it’s important to reflect on why you want to lose weight in the first place. That main motivator is going to be needed whenever an office party leaves you staring at a plate of glazed donuts, or when your mother bakes you a cake just because she loves you.
For me the main reason I want to get in shape is because I want to prove my father wrong. Big women tend to run in my family and throughout my entire life my father would tell me that I’m going to be just like them. Just so you know, he’s a little on the heavy side as well, so I guess the taunting throughout the years proves that misery loves company and I refuse to be a part of that company. I’m usually very good about watching my diet and exercising but I recently had surgery that didn’t allow me to workout for 6 weeks and let me tell you… it shows. I am not about to visit my parents in the Spring just to see the look of “I told you so” painted across my father’s face.

More importantly, diabetes, high blood pressure and heart disease run in my family. When I say these things run in my family, I mean they run throughout my entire immediate and distant family tree. Grandmothers on both sides, uncles, aunts, mother and cousins. At family gatherings they talk about their health problems as if they’re normal and they announce that someone else has “gotten the sugar” (we’re country folk so that means they have diabetes) like it’s a badge of honor. Everyone tends to look like it was inevitable in the first place and practically “welcomes them to the club”. These are the most deadly and preventable health problems plaguing Americans and I know that one day I’ll have to eat right and exercise anyway. So, I figure its better to get into the habit now instead of waiting until the doctor tells me I have diabetes and need insulin shots. I don’t want my grandmother to announce to the family that I now have “the sugar”.

Lastly, I enjoy working out. I enjoy sweating out my frustrations after a long day of work and I always sleep like a baby when I workout regularly. I miss that feeling of accomplishment after a long workout and I miss seeing my body gradually change from a Coca-Cola can to a Coca-Cola bottle.

The Goal
My goal is to lose 20 pounds in 4 months. According to the weight loss gurus, that is about 1-2 pounds a week, which is reasonable. However, I don’t just want to lose weight, I also want to tone some trouble spots that seem to run through the family bloodline. That includes my arms, lower belly, hips, thighs and butt… just to name a few.

Me Now and the Goal

The left is how I look now and the right is my goal. As I continue to look at the picture on the right I laugh inside because this is not going to be a fun journey.

The Regimen
In order to reach this level of fitness I’m going to have to do much more than 15 minutes of cardio 3 to 4 days a week as those old Nordic Track commercials would like you to believe. This is going to be torture. I absolutely hate going to the gym so I’ve purchased two at home workouts that will help me reach my goals. T25 and Body Beast.

Workouts

I’m going to get up early in the morning and focus on strength training with Body Beast. Don’t let the guy on the cover fool you, I’m not going to look like a body builder by the time I’ve finished this workout. There is a Lean Beast version that’s more for women that want to build lean toned bodies.

My cardio will come from T25 which is what I’ll do when I come home from work. This is a program put together by Shaun T. I find him to be motivating and it’s an interval training workout that’s optimal for fat burning, especially in those problem areas. If I can workout in the morning and in the evening I can really start to attack fat two ways; (1) by building muscle which helps to burn fat throughout the day, even when you’re resting, and (2) by burning fat through intense cardio interval training. I’ll be working out Monday through Saturday, while simply stretching and doing ab focused exercises on Sunday.

The Diet
I’m not going to lie, changing my eating habits is going to be harder than sticking to a workout routine. I’ve decided to cut out cheese, bread and sweets throughout the week (Monday – Friday). Saturday will be my cheat day for these items but I’m not allowing myself to eat or drink any of the following: fried foods, soda or any other sugary drinks, pork, beef, any kind of cold cuts or sliced deli meats, creamy soups and salad dressings, and last but not least pizza.

I will focus on eating whole grains, nuts, fresh fruits, vegetables and lean meats (just turkey and chicken). I’ll be eating 4-5 small meals a day. Breakfast, lunch, an afternoon snack, dinner and sometimes a light snack before 9:00pm (depending on when and what I ate for dinner). I’ll be drinking 8-10 glasses of water every day and drinking a small cup of almond milk for calcium, as I don’t drink regular milk.

The Last Supper
Today is October 24th and it’s literally the last day of my care free eating life. Today is my last day to eat, drink and be merry and believe me I’m going to live it up.

I’ll be posting everyday so you can follow my ups and downs. You’ll be able to track when I fall off the wagon and the steps I take to get back on. I look forward to this challenge and I hope this will motivate others to take control and do what’s best for their bodies and their lives.

#diet, #exercise-2, #food, #food-lover, #weight-loss-2