Food Lovers Weight Loss Journey – Day 8

The word of the day… PROGRESS

I’m happy to say that I’ve successfully worked through the dreaded, uncomfortable, everything on my body hurts, I don’t want to do this anymore phase. It usually lasts a full seven days. Now I’m able to focus on doing each move of my workout with perfect form while striving to increase my endurance, flexibility, and overall fitness. This is actually the fun part. If you can get past the achy and sore muscles, you’ll arrive at this wonderful world I like to call “The Zone”. Now I’m not saying that once you’re in “The Zone” you’ll be able to do a triathlon. I still have to take breaks during my cardio workouts and rest during my strength training, and I don’t do every move perfectly or as fast as they do on the DVD. However, I’m more in tune with my body’s needs and can modify and make adjustments that will benefit my overall fitness. Believe me, you’re not thinking about any of that during your first week when you’re sore from head to toe.

Just think of “The Zone” as your first milestone, a reward, if you will, for being consistent in your routine. The next milestone is being able to run a mile, or complete a workout without stopping, or whatever your next goal will be.

I remember reading somewhere that setting small goals will help you stay consistent. Telling yourself that “I’m going to finish my workout in its entirety”, or “I’m going to stick to my diet today” will help you to stay focus and will motivate you to do more to reach these goals. Be sure to reward yourself and before you know it you’ve gone a full week, then a month and then 3 months and so on.

For more ways to stay consistent with your workout check out this link: http://blog.myfitnesspal.com/4-ways-to-stay-consistent-with-your-workouts/

My Workouts and Goals for the Day

I can honestly say that I’ve never worked out consistently for an entire week, so my goal was to keep the momentum going. It was a very hectic day at work in addition to a long, dreary, gloomy, rainy day. I wanted to just come home, eat, and curl up on the couch. But I was so proud of myself for sticking to my workouts last week that I didn’t want to disappoint myself today.

I got up at 5:40AM and did strength training that focused on my legs. This is by far one of the hardest Body Beast DVDs in the series… so far anyway.

For my cardio I had to do T25 cardio and I must say that both of these workouts, although challenging, were 10 times more enjoyable, no doubt because I was in “The Zone”. My performance was so much better, which means my body is getting stronger and that means I’m building muscle and that means I’m burning fat and ultimately losing weight.

What Not To Do

I’ve been trying to stop looking at the mirror so much, like a shapely butt and six-pack abs are just going to appear one day in the mirror. This is a gradual process, so now that I’m in ‘The Zone” I’m just going to focus on performance for a while and once I’ve completed 4 weeks I’ll be able to actually SEE some changes.

I read on Pinterest that is take 4 weeks for you to see a difference, it takes 8 weeks for others to see a difference and it takes 12 weeks for the world to see a difference. So remember… be patient.

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#body-beast, #cardio, #endurance, #exercise-2, #strength-training, #t25, #workout

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…

#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 – The Last Last Supper

A Slight Setback

Oh the dreaded setback. How I loathe thee!

Okay people, here’s the scoop, I had a little setback today. I hate starting things on Sunday. Honestly, it’s hard to start anything on Sunday, because… well… it’s Sunday. You want to relax, enjoy a nice spiritual day and enjoy some nice soul food before going back to working for “The Man” on Monday morning. I guess it’s a cultural thing but there’s nothing like some fried chicken, mac and cheese, collard greens and sweet potato pie on a Sunday afternoon after a good spiritual feeding. HOW I LOVE SOUL FOOD!!!

soulfood

Anyway, since I’ve already slid off the wagon, my official start date is Monday, October 26th. I’m going to enjoy the rest of this day, capping it off with my last cup of ice cream. I’m okay sliding off the wagon a little bit, because I’m not trying to be the next Miss America (as if a black woman could be Miss America anyway). I have my fitness goals but I also don’t want to become a robot that doesn’t enjoy life. Don’t forget that life is a gift and a little sweet potato pie never killed anyone. The key is moderation. As long I get back on the wagon I’ll be okay, but this time I’ll strap on a seat belt or something.

Bad Associations Spoil Useful Habits

Today I heard a spiritual talk based around 1 Corinthians 15:33 which mentions the importance of watching your association. My mom used to recite this scripture to me every time I wanted to go to a party or do something unchristian like. Well, believe me when I say that this applies to every aspect of life. If you’re going to reach any goal it’s important to surround yourself with people that will assist you with reaching that goal. My husband is officially bad association. I love him dearly, but his love of french toast sticks, Welch’s fruit snacks and ginger beer is really messing up my resolve. My mother used to say “you can put on a clean white shirt and play in the mud but you’ll never make the mud clean” and she is so right. I know I’ll never be able to change my husbands eating habits, and I know there are times when I’ll have to cook or buy him the very items that I’m striving to avoid. But like I said in my last post, it’s important to continue to meditate on the reason why you’re doing this in the first place. I didn’t do that today (don’t judge me) but going forward this will be my life line.

Preparation

I read somewhere that it’s important to plan your meals ahead of time so you have a few good go to meals and snacks to get you through the day.  I’ve always hated doing this and have avoided it for years, but I’ve seen how I get at work when I’m hungry and don’t have a healthy snack plan B. I head straight to the vending machine for some Cheetos, Cheez-its, nacho cheese Doritos or anything else cheesy (I love cheese). So I’ve packed some oatmeal for tomorrow’s breakfast (Quaker Instant Oatmeal Packs – 150 calories), I bought some apples for a snack and have salad for lunch. Almonds are a good energizing snack for that “i can’t wait to get out of here and go home” syndrome that always seems to hit me at work around 2-3pm. If’ I’m still hungry I have some Oikos yogurt for an emergency.

Tracking

I’ve downloaded the MyFitnessPal app to track my calories. I’ve avoided using this in the past because when you have to log your calories it’s like reporting to the IRS. You know when you owe and when you’ll receive a nice tax return and I usually owe. I hate when I’ve eaten something  that I know will put me over my recommended caloric intake for the day and have to see the red highlighted number and pop up reminding me that I’ve gone over my goal. It’s a necessary evil, because it holds me accountable for my decisions and actions. I highly recommend using it as it tracks your steps, you can log your exercise for the day and you can even track your nutrition. This is vital for anyone trying to reduce their sodium, cholesterol and/or fat.

The Last Last Supper

Well I’m off to enjoy this ice cream before I have to get up at 5am to begin this strenuous journey.  Till next time.

#exercise-2, #exercise-goals, #losing-weight, #weight-loss-2