Monday, November 30, 2009
Yesterday didn’t go as planned, but today is another day. My stomach has returned to normal and I arrived at work early with the intent of leaving early to get in a productive workout at the gym. Even more exciting, all-natural Cheese Poofs from Whole Foods are the perfect mid-day snack. Their like a healthy, low-residue alternative to cheetos!
Sunday, November 29, 2009
Dear Ms. Residue....
Questions often come up for individuals living low residue. This can be especially true during the holiday season, which can cause a buildup of a lot of residue...(did I really write that?) as one confronts short, cold days filled with baked treats and numerous events organized around said treats. I've addressed some of these questions here:
Dear Ms. Residue,
My annual office party is coming up in a few weeks. There may be a few pre-wrapped items for me to enjoy, but the rest of the food will be homecooked. I don't want to be rude, but I am concerned about eating something that could make me sick. What should I do?
Clueless in Cleveland
Dear Clueless,
This issue is faced by many dieters. Unfortunately, the traditional diet tricks simply will not do. Filling up on veggies is a low residue no-no. Taking "just a taste" of the most delectable items is tempting, but without alternatives to round out the "taste" you might consume 3-4x as much as you need. What should you do?
Do take a page from a traditional dieter and schedule one of your meals shortly before the party. You can't control the food or the environment, but you can control your hunger. Do take a plate and fill it with 1-3 small bites of some items. Carrying the plate around will give you some protection against annoying food pushers who have nothing better to do than to worry about what you are (or are not) eating. Finally, bring your own snacks. Yup, there is no shame in bringing a little low residue bar and finding a quiet corner to chow down.
Dear Ms. Residue,
I overdid it in the activity department in anticipation of the big holiday meal and now I am too tired to exercise even though I need it. What should I do?
Stuffed in Seattle
Dear Stuffed,
Activity is the best way to keep your digestive system moving, but too much can be self-defeating. Athletes know that overtraining can have negative effects on their body in the long-term and often use a light recovery day in between heavy days to help their body rest. A recovery day is an important short-term fix for too much activity, but it only addresses one part of the problem. It'll also be important to give your digestive system a rest the next day as it works through the food. Focus on eating small bites every 1-2 hours to keep things moving and drink plenty of fluids. Don't worry about consuming too few calories -- 6-8 mini meals (e.g., bread, 1 tbsp. peanut butter) of about 125 calories will get you through a low activity without shocking your metabolism too much. And, unlike a clear liquid diet, your body will recover more quickly.
Dear Ms. Residue,
I have a family meal coming up and I know I'll get asked that dreaded question, "so are you like on a diet or something. How come you eat so funny?" Some of my family and friends get it, but some don't. I never know what to say! What should I do?
Conflicted in Connecticut
Dear Conflicted,
There is no right answer, but there are certainly some fun responses to these types of questions. This issue comes up all throughout the year and can be intensely troublesome. Deciding what and how much to disclose about your health and nutritional needs is challenging -- especially if it is a moving target! The best response is almost always an honest one. "I have dietary restrictions that prevent me from eating certain foods, particularly those that are high in fiber" is a good place to start. Of course, the curious among of us will not stop there and will want to know every last thing you can eat. There is also the prospect of encountering the food skeptic -- those who look in disdain or disgust upon others who adhere to strict diets. And, who can forget "Me Too Mimi" -- the person who experiences random IBS symptoms every two years and thinks they can feel your pain.
You owe these individuals no more of an explanation, but it may be prudent to provide additional details to stop the line of questioning. Depending on the situation, a few key words or a mind-numbing lecture can have just the right effect on the interrogator. For the individuals I trust, simply saying "scar tissue from previous abdominal surgeries prevents me from digesting certain foods" will do the trick. For other individuals or in a public setting, citing "medical or personal reasons" can also have the same effect.
Don't be afraid to practice or try out some responses with your friends. The proper quick or "comeback" can be just the thing for turning an awkward situation into a meaningless one.
Ms. Residue
Dear Ms. Residue,
My annual office party is coming up in a few weeks. There may be a few pre-wrapped items for me to enjoy, but the rest of the food will be homecooked. I don't want to be rude, but I am concerned about eating something that could make me sick. What should I do?
Clueless in Cleveland
Dear Clueless,
This issue is faced by many dieters. Unfortunately, the traditional diet tricks simply will not do. Filling up on veggies is a low residue no-no. Taking "just a taste" of the most delectable items is tempting, but without alternatives to round out the "taste" you might consume 3-4x as much as you need. What should you do?
Do take a page from a traditional dieter and schedule one of your meals shortly before the party. You can't control the food or the environment, but you can control your hunger. Do take a plate and fill it with 1-3 small bites of some items. Carrying the plate around will give you some protection against annoying food pushers who have nothing better to do than to worry about what you are (or are not) eating. Finally, bring your own snacks. Yup, there is no shame in bringing a little low residue bar and finding a quiet corner to chow down.
Dear Ms. Residue,
I overdid it in the activity department in anticipation of the big holiday meal and now I am too tired to exercise even though I need it. What should I do?
Stuffed in Seattle
Dear Stuffed,
Activity is the best way to keep your digestive system moving, but too much can be self-defeating. Athletes know that overtraining can have negative effects on their body in the long-term and often use a light recovery day in between heavy days to help their body rest. A recovery day is an important short-term fix for too much activity, but it only addresses one part of the problem. It'll also be important to give your digestive system a rest the next day as it works through the food. Focus on eating small bites every 1-2 hours to keep things moving and drink plenty of fluids. Don't worry about consuming too few calories -- 6-8 mini meals (e.g., bread, 1 tbsp. peanut butter) of about 125 calories will get you through a low activity without shocking your metabolism too much. And, unlike a clear liquid diet, your body will recover more quickly.
Dear Ms. Residue,
I have a family meal coming up and I know I'll get asked that dreaded question, "so are you like on a diet or something. How come you eat so funny?" Some of my family and friends get it, but some don't. I never know what to say! What should I do?
Conflicted in Connecticut
Dear Conflicted,
There is no right answer, but there are certainly some fun responses to these types of questions. This issue comes up all throughout the year and can be intensely troublesome. Deciding what and how much to disclose about your health and nutritional needs is challenging -- especially if it is a moving target! The best response is almost always an honest one. "I have dietary restrictions that prevent me from eating certain foods, particularly those that are high in fiber" is a good place to start. Of course, the curious among of us will not stop there and will want to know every last thing you can eat. There is also the prospect of encountering the food skeptic -- those who look in disdain or disgust upon others who adhere to strict diets. And, who can forget "Me Too Mimi" -- the person who experiences random IBS symptoms every two years and thinks they can feel your pain.
You owe these individuals no more of an explanation, but it may be prudent to provide additional details to stop the line of questioning. Depending on the situation, a few key words or a mind-numbing lecture can have just the right effect on the interrogator. For the individuals I trust, simply saying "scar tissue from previous abdominal surgeries prevents me from digesting certain foods" will do the trick. For other individuals or in a public setting, citing "medical or personal reasons" can also have the same effect.
Don't be afraid to practice or try out some responses with your friends. The proper quick or "comeback" can be just the thing for turning an awkward situation into a meaningless one.
Ms. Residue
November 29, 2009
Yesterday was a contradiction. I had an excellent workout yesterday -- I simulated my own spinning class and spent an hour on the bike sweating buckets while going through several sets of arm exercises (shoulder, biceps, triceps) with 3 lb. weights. I followed the cycling with a vigorous 30 minutes arm, chest, and back workout and left feeling great. I kept myself active for the next 3-4 hours with chores and was worn out by the evening. This, of course, is when my discipline started to dissipate.
I think the combination of vigorous activity and relatively light activity made me tired and more susceptible to overeating. I had a decent portion of leftovers (yummy cheese and mac and scallops), but the small second portion was unnecessary. To make matters worse, I decided to top it off with a double serving (about 4-6 oz) of eggnog. The size and composition of this quite tasty meal was not welcomed by my stomach. As I said before, a little bit of cream, butter, and cheese are fine -- a moderate sized portion isn't. Just to make sure I finished my evening on the right note, I decided at about 9pm to have some gingerbread with -- you guessed it -- whip cream! This is actually quite funny as I write it.
So, the end result of my indulgence was none too pleasant. I spent the last hour of my semi-restful sleep with stomach pains because I couldn't quite wake myself up enough. The sharp, achy pain has subsided, but light to moderate discomfort remains in its place. In brief, I don't feel so hot. I suppose this isn't all bad. It is a not-too-subtle reminder of the importance of my planning and preparing for a daily dose of physical activity and reasonable mini meals.
I wouldn't be me if I didn't draft myself a "recovery plan." Sadly, I think the key to my plan is to avoid most dairy fats today in an effort to restore balance to my digestive system. I will make an exception for the cream in my coffee as it is a part of my regular diet, but cheese, pasta, etc. are out. I also need to scale back on the portions of my meals today. Something like almond butter will be critical today -- it'll enable me to get the calories I need for energy and a workout without the volume that overwhelms my stomach.
I am a bit too tired and still feel to ill to get in an early morning workout -- it's already 10am. I am going to push it back to early afternoon and still strive for 90 minutes, but it might be light if my stomach has not settled down. Finally, I've spent three of my last four days of vacation slacking on my eating late rule. This, like consuming alcohol, affects the quality of my sleep and both have to go to start the week off properly.
I think the combination of vigorous activity and relatively light activity made me tired and more susceptible to overeating. I had a decent portion of leftovers (yummy cheese and mac and scallops), but the small second portion was unnecessary. To make matters worse, I decided to top it off with a double serving (about 4-6 oz) of eggnog. The size and composition of this quite tasty meal was not welcomed by my stomach. As I said before, a little bit of cream, butter, and cheese are fine -- a moderate sized portion isn't. Just to make sure I finished my evening on the right note, I decided at about 9pm to have some gingerbread with -- you guessed it -- whip cream! This is actually quite funny as I write it.
So, the end result of my indulgence was none too pleasant. I spent the last hour of my semi-restful sleep with stomach pains because I couldn't quite wake myself up enough. The sharp, achy pain has subsided, but light to moderate discomfort remains in its place. In brief, I don't feel so hot. I suppose this isn't all bad. It is a not-too-subtle reminder of the importance of my planning and preparing for a daily dose of physical activity and reasonable mini meals.
I wouldn't be me if I didn't draft myself a "recovery plan." Sadly, I think the key to my plan is to avoid most dairy fats today in an effort to restore balance to my digestive system. I will make an exception for the cream in my coffee as it is a part of my regular diet, but cheese, pasta, etc. are out. I also need to scale back on the portions of my meals today. Something like almond butter will be critical today -- it'll enable me to get the calories I need for energy and a workout without the volume that overwhelms my stomach.
I am a bit too tired and still feel to ill to get in an early morning workout -- it's already 10am. I am going to push it back to early afternoon and still strive for 90 minutes, but it might be light if my stomach has not settled down. Finally, I've spent three of my last four days of vacation slacking on my eating late rule. This, like consuming alcohol, affects the quality of my sleep and both have to go to start the week off properly.
Friday, November 27, 2009
The Challenge Continues: November 28-December 4
Okay, so I decided yesterday that I am going to continue in my quest to complete 350 minutes of exercise each week from now until the end of the year. I also decided that I would build a little more structure into my workouts to see if I could increase my results. This is, in part, an effort to offset the diminished impact of workouts that comes from my body adapting to this level of activity. Here is my broadstroke overview of next week's workout plans:
Saturday
30 minutes Elliptical
30 minutes Cycling with Weights
20 minutes Leg Workout (Machine Based)
10 minutes Ab Workout (Floor)
Sunday
60 minutes Raking
30 minutes Cycling
10 minutes Ab Workout (Floor)
Tuesday
60 minutes Elliptical
Friday
30 minutes Cycling
20 minutes Leg Workout (Free Weights)
Plus, the 50-100 minutes walking my daily commute each week.
Saturday
30 minutes Elliptical
30 minutes Cycling with Weights
20 minutes Leg Workout (Machine Based)
10 minutes Ab Workout (Floor)
Sunday
60 minutes Raking
30 minutes Cycling
10 minutes Ab Workout (Floor)
Tuesday
60 minutes Elliptical
Friday
30 minutes Cycling
20 minutes Leg Workout (Free Weights)
Plus, the 50-100 minutes walking my daily commute each week.
November 27, 2009 - The Day after Thanskgiving
I made it through the big day and now comes the hard part: leftovers A whole pan of crispy, bubbly, creamy cheese and macaroni beckons from the fridge. It has ganged up with the crunch, chocolately smores, and the plump rolls to challenge me to sustain my diet over the next week. I will persevere.
I suspect that I will be unable to resist having at least one roll, one serving of cheese and macaroni, and 1/2 a serving of smores. From a calorie standpoint, these items represent 2-2.5 of my six meals. In recognition of this fact, I will be eating as I would ordinarily for the first part of the day. I will have my preselected leftovers as an early dinner.
I don't have plans to go to the gym today. Instead, I will get my exercise by shopping. The cardio will come from walking up and down the aisles and my arms will stretch and strain to pull merchandise off the racks. Best of all, trying on clothing is a great appetite suppressant.
I am feeling pretty optimistic about my plans for the cardio week that begins tomorrow. I laid out some exercise goals and think I will revisit my cycling with weights routine in the morning.
I suspect that I will be unable to resist having at least one roll, one serving of cheese and macaroni, and 1/2 a serving of smores. From a calorie standpoint, these items represent 2-2.5 of my six meals. In recognition of this fact, I will be eating as I would ordinarily for the first part of the day. I will have my preselected leftovers as an early dinner.
I don't have plans to go to the gym today. Instead, I will get my exercise by shopping. The cardio will come from walking up and down the aisles and my arms will stretch and strain to pull merchandise off the racks. Best of all, trying on clothing is a great appetite suppressant.
I am feeling pretty optimistic about my plans for the cardio week that begins tomorrow. I laid out some exercise goals and think I will revisit my cycling with weights routine in the morning.
Thursday, November 26, 2009
Thanksgiving Day
The big day has arrived and my plans are set. I'll spend the day reminding myself of my goals; make my way to the gym for a moderate workout; and will use excruciating detail to describe my eating for the day (the splurge will be in the type of food, not the approach).
I feel a tension between wanting to fully participate in the excitement of preparing and eating the meal and wanting to lock myself away until it is over. But, to manage the tension I have decided to prioritize my selections so I can keep my focus as the day wears on and my discipline decreases.
First Priority:
Macaroni & Cheese (1/2 cup)
Sweet Potato Rolls (1)
Homemade Vanilla Smores (1)
Second Priority:
Goat Cheese, Fig, Cheese Profiteroles (2)
Bourbon Spiced Cider Cocktail (1)
Crispy Scallops (2-3)
Third Priority:
Gingerbread with Lemon Creme (a sliver)
Cheese and Crackers (2)
Fourth Priority:
Corn and Lemongrass Shooter (1)
Black Truffle Pate (1 tbsp.)
Whoo! Just looking at it gives me a twinge of fear. Gosh, I really don't want to wake up with a stomach ache tomorrow. That is probably the best motivation of all so maybe I should go back up and assign myself some rough estimates of what I think I can tolerate.
It'll be heavy on the carbs and dairy. I think my biggest concern will be bloating, rather than an actual blockage. I could increase the scallops to up my protein intake, but I think I'll take my chances and have a string cheese pre-workout and greek yogurt + kashi fruit bar post-workout. I'll cross my fingers on the dairy.
I feel a tension between wanting to fully participate in the excitement of preparing and eating the meal and wanting to lock myself away until it is over. But, to manage the tension I have decided to prioritize my selections so I can keep my focus as the day wears on and my discipline decreases.
First Priority:
Macaroni & Cheese (1/2 cup)
Sweet Potato Rolls (1)
Homemade Vanilla Smores (1)
Second Priority:
Goat Cheese, Fig, Cheese Profiteroles (2)
Bourbon Spiced Cider Cocktail (1)
Crispy Scallops (2-3)
Third Priority:
Gingerbread with Lemon Creme (a sliver)
Cheese and Crackers (2)
Fourth Priority:
Corn and Lemongrass Shooter (1)
Black Truffle Pate (1 tbsp.)
Whoo! Just looking at it gives me a twinge of fear. Gosh, I really don't want to wake up with a stomach ache tomorrow. That is probably the best motivation of all so maybe I should go back up and assign myself some rough estimates of what I think I can tolerate.
It'll be heavy on the carbs and dairy. I think my biggest concern will be bloating, rather than an actual blockage. I could increase the scallops to up my protein intake, but I think I'll take my chances and have a string cheese pre-workout and greek yogurt + kashi fruit bar post-workout. I'll cross my fingers on the dairy.
Crazy Cardio Stats: Week Five (Technically)
Saturday – 50 min Elliptical; 10 min Wave; 20 min Lower; 10 min Abs
Sunday – 15 min Elliptical; 35 min Bike; 30 min Upper
Monday – 25 min Walking
Tuesday - 25 min Walking; 35 min Bike
Wednesday - 25 min Walking
Thursday - 20 min Elliptical; 10 min Bike; 20 min Upper
Friday -
Minutes to Go: 20...
Sunday – 15 min Elliptical; 35 min Bike; 30 min Upper
Monday – 25 min Walking
Tuesday - 25 min Walking; 35 min Bike
Wednesday - 25 min Walking
Thursday - 20 min Elliptical; 10 min Bike; 20 min Upper
Friday -
Minutes to Go: 20...
Wednesday, November 25, 2009
Monthly Progress Check
I am well on my way to reaching my workout goals for the week -- 70 minutes to go. The original magazine article suggested that four weeks of commitment to 350 minutes of a week would help me lose eight pounds and they were right. I had a false start and missed my goal one week, but I am about eight pounds lighter and much stronger than when I started in October. Yay!
I need to define fitness plans for December and I haven't come up with anything too creative. I think I can probably squeeze another month of creativity out of the 350 challenge before I get bored and need something new. I shouldn't complain -- 350 minutes of exercise or 60 minutes for six says a week is a sensible way to lose weight. So, I will stay with what works and plan to get 350 minutes of exercise per week in December.
I also want to define my nutrition goal. Something that will be essential during the holiday eatfest. I have been sticking pretty closely to the six - 250kcal meals per day, but my journal writing has slacked off. So, my priority is "if I bite it, write it."
It's important to articulate outcomes with any goals. I've shied away from a weight goal in favor of the fit of my clothes and changes in physical strength. But, I think I will need something more concrete to keep me motivated. (I think some of this is motivated by some not so subtle prodding from my doctors -- they look at the numbers.) It is pretty simple -- I want to see the other side of 130 by New Year's Eve. I'd settle for 129.9. Mostly, I suspect that dropping below 130 will put me into 80-90% of my wardrobe, which makes sense because that was right around the point when I started shopping for clothes when I reached my WW goal.
I suppose I could refine the fitness plans more and say something about the number of push-ups or sit-ups, but I don't want to get that detailed right now.
I need to define fitness plans for December and I haven't come up with anything too creative. I think I can probably squeeze another month of creativity out of the 350 challenge before I get bored and need something new. I shouldn't complain -- 350 minutes of exercise or 60 minutes for six says a week is a sensible way to lose weight. So, I will stay with what works and plan to get 350 minutes of exercise per week in December.
I also want to define my nutrition goal. Something that will be essential during the holiday eatfest. I have been sticking pretty closely to the six - 250kcal meals per day, but my journal writing has slacked off. So, my priority is "if I bite it, write it."
It's important to articulate outcomes with any goals. I've shied away from a weight goal in favor of the fit of my clothes and changes in physical strength. But, I think I will need something more concrete to keep me motivated. (I think some of this is motivated by some not so subtle prodding from my doctors -- they look at the numbers.) It is pretty simple -- I want to see the other side of 130 by New Year's Eve. I'd settle for 129.9. Mostly, I suspect that dropping below 130 will put me into 80-90% of my wardrobe, which makes sense because that was right around the point when I started shopping for clothes when I reached my WW goal.
I suppose I could refine the fitness plans more and say something about the number of push-ups or sit-ups, but I don't want to get that detailed right now.
Monday, November 23, 2009
November 23, 2009
Okay, well the dreaded week is here and I am off to a good start. I am in the 3rd of (sort of consecutive) 4 weeks of 350 minute Crazy Cardio Challenge. Getting through the last 40-75 minutes can be challenging, but I know the secret is pushing myself on the weekends, resting, sufficiently and then making it to the gym at least 2 times. No real magic – just good planning.
However, this is still a dreaded week. Why? I LOVE THANKSGIVING! The smell of crispy cheese and the way cold butter melts when you spread it on a hot roll – it makes my eyes glaze over in anticipation. The whole day is devoted to overindulging in goodies and I often find it hard to resist. I have perfected the small portion size at the dinner table, but I am usually doomed long before the meal begins. My official duty as taste tester is often enough to help me graze my way to fullness, but there is a sense of obligation to partake in the meal with others – even as your stomach protests. And, then there are the leftovers. I suspect my stomach can withstand one day of overindulgence, but 2-4 days of eating rich and unfamiliar foods can be too much. So, I have to have a plan. Well, duh. I’m not exactly dropping rocket science here:
1) Cardio, cardio, cardio – No different than usual, but I definitely need to get a workout in on Thursday morning. My digestion seems much better when I keep it active. My usual gym is closed, but I have a backup in mind. If not, I will be spending the day walking around the neighborhood or raking. Anything to keep the activity up. And, depending on my shopping plans I might include a workout on Friday morning, too.
2) Prime the pump – I really wanted to use this term for some reason. I don’t think my body tolerates excessive amounts of fat well and I have been trying to include some in my diet at least 1-2x week (crispy buttery cheesy bagel yumminess). I think this is enough to make a serving of macaroni and cheese manageable, but no overdoing it.
3) Tracking – This will be incredibly annoying, but it should be enough to make me think twice.
4) Only two for you – I will toss my traditional “one and done” rule, but no more than two cocktails. I before dinner and maybe a second with the meal. This is very important because my resistance gets lowered.
5) Share my goals – This is probably annoying for others, but the best way to help other help you is to let them know your plans. I am sure not everyone wants to know the excessive details about my workouts (there is a reason why it gets put on paper a lot), but it is good to have someone there to help you stay on track.
Okay, well that is the plan. I have my gym clothes with me for a workout this evening and I’ll be there pushing myself as hard as possible. My motivation over the weekend was a little different than usual. It feels like the end of the month and I am cramming deposits in to offset the really big check that is going to hit on Thursday. After I get through the week, I’ll go back to a “healthier” mindset. For now, I am not looking for the numbers to drop – I just don’t want them to creep up!
However, this is still a dreaded week. Why? I LOVE THANKSGIVING! The smell of crispy cheese and the way cold butter melts when you spread it on a hot roll – it makes my eyes glaze over in anticipation. The whole day is devoted to overindulging in goodies and I often find it hard to resist. I have perfected the small portion size at the dinner table, but I am usually doomed long before the meal begins. My official duty as taste tester is often enough to help me graze my way to fullness, but there is a sense of obligation to partake in the meal with others – even as your stomach protests. And, then there are the leftovers. I suspect my stomach can withstand one day of overindulgence, but 2-4 days of eating rich and unfamiliar foods can be too much. So, I have to have a plan. Well, duh. I’m not exactly dropping rocket science here:
1) Cardio, cardio, cardio – No different than usual, but I definitely need to get a workout in on Thursday morning. My digestion seems much better when I keep it active. My usual gym is closed, but I have a backup in mind. If not, I will be spending the day walking around the neighborhood or raking. Anything to keep the activity up. And, depending on my shopping plans I might include a workout on Friday morning, too.
2) Prime the pump – I really wanted to use this term for some reason. I don’t think my body tolerates excessive amounts of fat well and I have been trying to include some in my diet at least 1-2x week (crispy buttery cheesy bagel yumminess). I think this is enough to make a serving of macaroni and cheese manageable, but no overdoing it.
3) Tracking – This will be incredibly annoying, but it should be enough to make me think twice.
4) Only two for you – I will toss my traditional “one and done” rule, but no more than two cocktails. I before dinner and maybe a second with the meal. This is very important because my resistance gets lowered.
5) Share my goals – This is probably annoying for others, but the best way to help other help you is to let them know your plans. I am sure not everyone wants to know the excessive details about my workouts (there is a reason why it gets put on paper a lot), but it is good to have someone there to help you stay on track.
Okay, well that is the plan. I have my gym clothes with me for a workout this evening and I’ll be there pushing myself as hard as possible. My motivation over the weekend was a little different than usual. It feels like the end of the month and I am cramming deposits in to offset the really big check that is going to hit on Thursday. After I get through the week, I’ll go back to a “healthier” mindset. For now, I am not looking for the numbers to drop – I just don’t want them to creep up!
Friday, November 20, 2009
Crazy Cardio Stats: Week Four
Saturday – 60 min Elliptical; 30 min Lower Body Training
Sunday – 60 min Raking Leaves; 25 min Bike; 20 min Upper Body Training
Monday – 25 min Walking
Tuesday – 15 min Walking
Wednesday – 25 min Walking; 40 min Elliptical
Thursday – 25 min Walking
Friday – 25 min Walking
Minutes to Go: 0
Sunday – 60 min Raking Leaves; 25 min Bike; 20 min Upper Body Training
Monday – 25 min Walking
Tuesday – 15 min Walking
Wednesday – 25 min Walking; 40 min Elliptical
Thursday – 25 min Walking
Friday – 25 min Walking
Minutes to Go: 0
Monday, November 16, 2009
November 16, 2009
Nutrition and Exercise Check
What I am eating:
Six small meals a day is still working. I’ve made some tweaks here and there – added a few berries to the yogurt, and switched out ff mayo on mini-sandwiches for sweet hot honey mustard. Little changes make a big difference – I enjoy what I am eating and haven’t fallen off the wagon too much. The wagon is defined broadly here – when I do eat a large meal (yummy homemade egg and cheese bagels sandwiches toasted with butter), I eliminate meals to account for the increased calories. And, I am being a little more flexible in the evenings and on the weekends with how I reach the approximate 250kcal mark. A few fishsticks or 2 tablespoons of almond butter smeared on a small slice of bread add variety and satiation.
I should add something about my decision to buy a pint of ice cream the night before I embarked on my 24hour clear liquid diet. I have no regrets and have not visited my friends Ben and Jerry in ages. My great intentions of tossing the pint after Wednesday didn’t work out, but I at least attempted to build the calories into the small meals after the exam was over. The real accomplishment came yesterday evening when I resisted the urge to buy another one. It’s back to 100 calories desserts for me!
What I am doing:
The walking continues – I get in at least 1.5 miles four days per week. I suspect that I will have to lower my minutes in December – I haven’t decided yet if I am going to change my workout plans next month, but I am likely to try to keep up the 350 minutes until the end of the year. It is a good framework and will be due for an overhaul after New Year’s. And, it’ll be a good time to see where I am and take stock and assess where I am going for spring 2010.
In the meantime, I average about four days in the gym per week doing approximately 45-60 minutes of cardio. At least two of those days are spent with an additional 20-30 minutes of strength training. I am still doing a pretty poor job of alternating between cardio machines, but my strength training moves are constantly changing (free weights, machines, etc) and I don’t think I have done the same thing more than twice in the last four weeks.
The Results:
The pounds are coming off. I have tried to keep the focus away from numbers and on how I feel. However, I still way myself every morning (especially important for tracking my fluid intake/loss) and I went from hovering around 141 to 144 to 134-137. So, that looks to be about 7 or 8lbs give or take in about 4 weeks; or, the magic standard of 1-2lbs. per week.
My stamina is up. A few weeks ago, level 20 was impossible on the Elliptical and now I need to go there to break a sweat sometimes.
My strength is up. The biggest change is definitely in my lower half. The reliable combination of squats, lunges, and deadlifts are great when coupled with the Elliptical, walking, and taking stairs.
My tone has increased. I think this is the slowest area of progression; as my trainer not so delicately stated – my muscles are buried underneath a layer of fat. I think the tone that I desire will come, but it will be harder than it was a few years ago. I don’t take lightly the jokes about not being 25 anymore – and I suspect that my workouts will require more planning and structure in the new few months. But, that’s a project for 2010!
What I am eating:
Six small meals a day is still working. I’ve made some tweaks here and there – added a few berries to the yogurt, and switched out ff mayo on mini-sandwiches for sweet hot honey mustard. Little changes make a big difference – I enjoy what I am eating and haven’t fallen off the wagon too much. The wagon is defined broadly here – when I do eat a large meal (yummy homemade egg and cheese bagels sandwiches toasted with butter), I eliminate meals to account for the increased calories. And, I am being a little more flexible in the evenings and on the weekends with how I reach the approximate 250kcal mark. A few fishsticks or 2 tablespoons of almond butter smeared on a small slice of bread add variety and satiation.
I should add something about my decision to buy a pint of ice cream the night before I embarked on my 24hour clear liquid diet. I have no regrets and have not visited my friends Ben and Jerry in ages. My great intentions of tossing the pint after Wednesday didn’t work out, but I at least attempted to build the calories into the small meals after the exam was over. The real accomplishment came yesterday evening when I resisted the urge to buy another one. It’s back to 100 calories desserts for me!
What I am doing:
The walking continues – I get in at least 1.5 miles four days per week. I suspect that I will have to lower my minutes in December – I haven’t decided yet if I am going to change my workout plans next month, but I am likely to try to keep up the 350 minutes until the end of the year. It is a good framework and will be due for an overhaul after New Year’s. And, it’ll be a good time to see where I am and take stock and assess where I am going for spring 2010.
In the meantime, I average about four days in the gym per week doing approximately 45-60 minutes of cardio. At least two of those days are spent with an additional 20-30 minutes of strength training. I am still doing a pretty poor job of alternating between cardio machines, but my strength training moves are constantly changing (free weights, machines, etc) and I don’t think I have done the same thing more than twice in the last four weeks.
The Results:
The pounds are coming off. I have tried to keep the focus away from numbers and on how I feel. However, I still way myself every morning (especially important for tracking my fluid intake/loss) and I went from hovering around 141 to 144 to 134-137. So, that looks to be about 7 or 8lbs give or take in about 4 weeks; or, the magic standard of 1-2lbs. per week.
My stamina is up. A few weeks ago, level 20 was impossible on the Elliptical and now I need to go there to break a sweat sometimes.
My strength is up. The biggest change is definitely in my lower half. The reliable combination of squats, lunges, and deadlifts are great when coupled with the Elliptical, walking, and taking stairs.
My tone has increased. I think this is the slowest area of progression; as my trainer not so delicately stated – my muscles are buried underneath a layer of fat. I think the tone that I desire will come, but it will be harder than it was a few years ago. I don’t take lightly the jokes about not being 25 anymore – and I suspect that my workouts will require more planning and structure in the new few months. But, that’s a project for 2010!
Is the Glass Full? Do I Remember Where I Left the Glass?
I’ve lost track of what day I am on and I don’t think I’ll spend the time counting backwards. My desire to be optimistic is competing furiously with my tendency to be pessimistic. The week is off to a great start – I am more than 2/3 of the way through my Cardio Challenge for the week – that’s nearly four hours of sustained exercise by 10am on the Monday morning. So, why the pessimism?
I hurt!
Yesterday brought weather worth writing about – clear skies and bright sunshine after days of rain. It seemed a perfect day to get out in the yard to do official homeowner activities: raking leaves. I admit to taking breaks for breakfast and calls, but when the last leaf was stuffed into the bag it had been five hours. My muscles were vaguely aware of the workout they had received, but just to be sure I decided to traipse to the gym to polish off my weekend with a brief bike ride and some upper body training session.
I can’t move.
Well, I did get myself to work. However, I think I could stay in my chair for the next eight hours with little complaint. I know, of course, that this will increase my stiffness. I also know that stretching and light cardio are my best bets if my energy levels are high enough later this evening. But, I think I will think twice before engaging in several hours of yard work followed by the gym late on a Sunday. I need more recovery time than I allowed myself. Nevertheless –
My optimism is peeking out.
I felt great yesterday. Constant motion and moderate activity do wonders for my physical health. My mood is great and the abdominal pains that I have been experiencing have been replaced by twinges in joint and aches in muscles. It’s not a perfect trade-off, but it is manageable.
My optimism is pulling ahead.
Dude! I did five hours of yard work and then went to the gym – a day after I completed a 90 minute early bird workout. None of this would have been possible a month ago. It wouldn’t have been possible a year ago.
I have managed to claw back to a level of physical fitness that I haven’t seen since early 2008. It’s incredible because early 2008 was when it began to decline – right around the time that I started having problems with the ongoing partial obstructions. I found out last week that this is the new reality. With the pronouncement of a “healthy, yet scarred” digestive system came the knowledge that I would be unable to return to the “old” me. It sucks, but the new “have to be disciplined a whole lot of the time” me isn’t so bad. And, I think that going through the ups and downs will probably make me stronger than I was before. (Hmmm…I think part of this may be coming from my newfound love of fitness magazines – you know real ones – with actual workouts and advice.)
I hurt!
Yesterday brought weather worth writing about – clear skies and bright sunshine after days of rain. It seemed a perfect day to get out in the yard to do official homeowner activities: raking leaves. I admit to taking breaks for breakfast and calls, but when the last leaf was stuffed into the bag it had been five hours. My muscles were vaguely aware of the workout they had received, but just to be sure I decided to traipse to the gym to polish off my weekend with a brief bike ride and some upper body training session.
I can’t move.
Well, I did get myself to work. However, I think I could stay in my chair for the next eight hours with little complaint. I know, of course, that this will increase my stiffness. I also know that stretching and light cardio are my best bets if my energy levels are high enough later this evening. But, I think I will think twice before engaging in several hours of yard work followed by the gym late on a Sunday. I need more recovery time than I allowed myself. Nevertheless –
My optimism is peeking out.
I felt great yesterday. Constant motion and moderate activity do wonders for my physical health. My mood is great and the abdominal pains that I have been experiencing have been replaced by twinges in joint and aches in muscles. It’s not a perfect trade-off, but it is manageable.
My optimism is pulling ahead.
Dude! I did five hours of yard work and then went to the gym – a day after I completed a 90 minute early bird workout. None of this would have been possible a month ago. It wouldn’t have been possible a year ago.
I have managed to claw back to a level of physical fitness that I haven’t seen since early 2008. It’s incredible because early 2008 was when it began to decline – right around the time that I started having problems with the ongoing partial obstructions. I found out last week that this is the new reality. With the pronouncement of a “healthy, yet scarred” digestive system came the knowledge that I would be unable to return to the “old” me. It sucks, but the new “have to be disciplined a whole lot of the time” me isn’t so bad. And, I think that going through the ups and downs will probably make me stronger than I was before. (Hmmm…I think part of this may be coming from my newfound love of fitness magazines – you know real ones – with actual workouts and advice.)
Friday, November 13, 2009
Crazy Cardio Stats: Going for Week Three
Saturday – Rest
Sunday – Rest
Monday – 25 min Walking; 35 min Elliptical; 5 min Abs; 5 min Lower
Tuesday - 15 min Walking; 50 min Elliptical; 5 min Abs; 10 min Lower Body; 20 min Upper
Wednesday - Rest
Thursday - Rest
Friday - 25 min Walking
Minutes to go: Much More than 0...Better luck next week!
Sunday – Rest
Monday – 25 min Walking; 35 min Elliptical; 5 min Abs; 5 min Lower
Tuesday - 15 min Walking; 50 min Elliptical; 5 min Abs; 10 min Lower Body; 20 min Upper
Wednesday - Rest
Thursday - Rest
Friday - 25 min Walking
Minutes to go: Much More than 0...Better luck next week!
Friday, November 6, 2009
Crazy Cardio: Let's Make it Two Weeks in a Row
Saturday – 50 minutes Elliptical; 5 minutes Lower Body Strength Training
Sunday – Rest
Monday – 25 minutes (moderate) Walking; 65 minutes Elliptical; 20 minutes Lower Body Strength Training
Tuesday - 25 minutes (moderate) Walking
Wednesday - 25 minutes (moderate) Walking; 40 minutes Elliptical; 10 minutes Abs
Thursday - 25 minutes (moderate) Walking
Friday - 20 minutes (moderate) Walking; 40 minutes Elliptical
Minutes to go: 0!!!!!!
Sunday – Rest
Monday – 25 minutes (moderate) Walking; 65 minutes Elliptical; 20 minutes Lower Body Strength Training
Tuesday - 25 minutes (moderate) Walking
Wednesday - 25 minutes (moderate) Walking; 40 minutes Elliptical; 10 minutes Abs
Thursday - 25 minutes (moderate) Walking
Friday - 20 minutes (moderate) Walking; 40 minutes Elliptical
Minutes to go: 0!!!!!!
Friday, November 6: Day ???
Reaching goal two weeks in a row feels good! I probably should say that it feels great, but I know I have much more work to do. I want to continue to strive to complete the crazy cardio minutes – the magazine article did say four weeks to a better you – and, I am only halfway there. Moreover, next week is going to present a few challenges – one is a natural part of the process and the other is unique to this week. I am going to need Planning and Persistence to see me through Week Three.
Challenge 1: Adaptation
This is not exactly a bad thing. My body has had at least two weeks to get used to the change in diet and routine. My taste buds are hovering dangerously between boredom and outright rejection of last week’s favorites. The stairs don’t produce the same burn and my heart rate takes longer to get up to speed during my favorite Elliptical workout.
Adaptations = diminished returns. It’s ironic that getting comfortable with a routine means you have to change it. Two weeks is a good amount of time to cycle through changes in diet and workouts and I’ve scoured the magazines looking for tweaks that I can make to maintain progress without losing my enthusiasm. Here is what I am prepared to do:
1) New Cardio Playlist – I am totally bored with my current selection. I cycle through shuffle and drain my battery looking for songs that will keep me moving at a vigorous pace. It’s time for some new beats.
2) New Cardio Routine – I don’t have choice next week, which I’ll get to in a minute. I have a few ideas for helping to switch it up – circuits will be my focus.
3) Condiments – Again, I will not have a choice this week. I don’t want to get rid of my base foods (e.g., yogurt, protein cereal, and mini sandwiches), but I will play around with the add-ins and condiments to avoid overeating in the evenings because of boredom. Next week might require actual calorie cycling from day to day, but I’ll put that idea on hold.
Challenge 2: The Dreaded Medical Exam
Nothing says obstacle like an unwanted, semi-invasive (to be fair, I think thermometers in the ear are invasive) medical exam in the middle of the week. The exam itself is painless. The anticipation and preparation are not.
Vigorous workouts are my best tool to combat the stress that comes from worrying about sedation, beeping machines, antiseptic hospital smells, and the exam follow-up. Unfortunately, clear liquid diets are not conducive to vigorous exercise. And, I can’t predict right now how I will feel on the day of the exam. Grogginess and fatigue may counteract the desire to sweat it out.” So, I need to be creative. My strategy is pretty simple:
1) Blogging – Writing is the sitting down equivalent to “sweating it out.” Expressing joy for the mini-triumphs and concern about the not-so-mini setbacks keeps everything in perspective. No matter what happens next week, I will keep to my commitment to write down daily what is happening.
2) Acceptance – Yeah, so next week is going to come no matter what (tomorrow in fact). And, the only thing I can control is my reaction to everything that happens. That should be my only focus – worrying about things I can’t change is a distraction that keeps me from devoting energy to what I can.
Challenge 1: Adaptation
This is not exactly a bad thing. My body has had at least two weeks to get used to the change in diet and routine. My taste buds are hovering dangerously between boredom and outright rejection of last week’s favorites. The stairs don’t produce the same burn and my heart rate takes longer to get up to speed during my favorite Elliptical workout.
Adaptations = diminished returns. It’s ironic that getting comfortable with a routine means you have to change it. Two weeks is a good amount of time to cycle through changes in diet and workouts and I’ve scoured the magazines looking for tweaks that I can make to maintain progress without losing my enthusiasm. Here is what I am prepared to do:
1) New Cardio Playlist – I am totally bored with my current selection. I cycle through shuffle and drain my battery looking for songs that will keep me moving at a vigorous pace. It’s time for some new beats.
2) New Cardio Routine – I don’t have choice next week, which I’ll get to in a minute. I have a few ideas for helping to switch it up – circuits will be my focus.
3) Condiments – Again, I will not have a choice this week. I don’t want to get rid of my base foods (e.g., yogurt, protein cereal, and mini sandwiches), but I will play around with the add-ins and condiments to avoid overeating in the evenings because of boredom. Next week might require actual calorie cycling from day to day, but I’ll put that idea on hold.
Challenge 2: The Dreaded Medical Exam
Nothing says obstacle like an unwanted, semi-invasive (to be fair, I think thermometers in the ear are invasive) medical exam in the middle of the week. The exam itself is painless. The anticipation and preparation are not.
Vigorous workouts are my best tool to combat the stress that comes from worrying about sedation, beeping machines, antiseptic hospital smells, and the exam follow-up. Unfortunately, clear liquid diets are not conducive to vigorous exercise. And, I can’t predict right now how I will feel on the day of the exam. Grogginess and fatigue may counteract the desire to sweat it out.” So, I need to be creative. My strategy is pretty simple:
1) Blogging – Writing is the sitting down equivalent to “sweating it out.” Expressing joy for the mini-triumphs and concern about the not-so-mini setbacks keeps everything in perspective. No matter what happens next week, I will keep to my commitment to write down daily what is happening.
2) Acceptance – Yeah, so next week is going to come no matter what (tomorrow in fact). And, the only thing I can control is my reaction to everything that happens. That should be my only focus – worrying about things I can’t change is a distraction that keeps me from devoting energy to what I can.
The Exercise Plan
Okay, so I need to work around a 24-hour liquid diet/holiday on Wednesday and sedation on Thursday morning. This should be fun!
Update: Yeah, this was way unrealistic...
Saturday:
Rest
Regular Diet
Sunday:
25 min Elliptical; 25 min Lower Body Strength Training; 25 min Upper Body Strength Training; 25 min Treadmill
Regular Diet
Monday:
25 min (moderate) Walking; 25 min Elliptical; 25 min Bicycle
Regular Diet
Tuesday:
25 min (moderate) Walking; 30 min Elliptical Intervals; 20 min Upper Body Strength Training
Heavy Diet
Wednesday:
25 min Bicycle
Clear Liquids: Protein Water; Clear Regular Gatorade; Tea with Honey
Thursday:
Rest
Light Diet
Friday:
25 min (moderate) Walking; 30 min Elliptical Intervals; 20 min Lower Body Strength Training
Regular Diet
Minutes: 350
Update: Yeah, this was way unrealistic...
Saturday:
Rest
Regular Diet
Sunday:
25 min Elliptical; 25 min Lower Body Strength Training; 25 min Upper Body Strength Training; 25 min Treadmill
Regular Diet
Monday:
25 min (moderate) Walking; 25 min Elliptical; 25 min Bicycle
Regular Diet
Tuesday:
25 min (moderate) Walking; 30 min Elliptical Intervals; 20 min Upper Body Strength Training
Heavy Diet
Wednesday:
25 min Bicycle
Clear Liquids: Protein Water; Clear Regular Gatorade; Tea with Honey
Thursday:
Rest
Light Diet
Friday:
25 min (moderate) Walking; 30 min Elliptical Intervals; 20 min Lower Body Strength Training
Regular Diet
Minutes: 350
Sunday, November 1, 2009
Day Sixty-Five
It's raining. The splittzle from the sky provides the perfect cover for ignoring my workout plans (and chores) and curl up with a cup of hot cocoa. And marshmallows. And graham crackers. But, a lot of days in the winter give us reason to ignore the outside and to cheat on our goals. I'm going to stick with it. The only reason that I can come up with right now is the bowl of leftover Halloween candy sitting downstairs in the bowl. Sitting at home and ignoring my chores would maybe be okay, but giving into that temptation once or twice or three times is not. I'm going to keep my plans.
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