Went to my endocrinologist today for my yearly exam
Dr. Weiss's scale always has me like 5 lbs more than my home scale.... I forgot to move my scale, so I am not sure what I weigh, but my pants have been feeling loose.
This year I weighed 140 on his scale, last year I weighed 141
he congratulated me for maintaining my weight loss for over a year. My labs look good, turns out I am not taking enough cortisone and that is why I am feeling crummy.
Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts
Monday, November 11, 2013
Tuesday, August 20, 2013
Goals
weight 137
I am a little frustrated with the scale... but I should know better right? to let the scale have so much power. Chris Powell on extreme makeover is all about the scale. Is anybody else watching extreme weightloss? a new episode is on tonight. It is so inspiring. Anywho my scale is seemingly stuck... even though I have been under my calorie goals and working out hard.... Hrrumph. I want to lose 5 lbs.
I have been doing pretty darn good at eating fresh fruits and veggies. I went to the farmers market today after work I was so tempted to buy a ton... It seems they go bad so fast .... but I am sick & tired of throwing away fruit. I always ask John to put fresh fruit in liv's lunch ( we take turns packing) but he won't and she won't make those healthy choices. If I pack it.. she typically eats it.
I started making my protein shakes with almond milk... should have got the unsweetened because the sugar count in my fav shake is pretty high. I keep going over my sugar limit... going to really try to rein this in. I do not drink any pop or anything...just water all day, nor am I adding sugar to anything... It's just in fat free low fat stuff in copious amounts. Today I ate pretty darn healthy and still my sugar is over. I am making a goal to be more aware of hidden sugars and limit them.
I get frustrated that after a year of running, that my outdoor running stamina has not improved much... It is a slow process. I have been making a serious effort this summer to improve and yet I struggle with running 1/2 mile before getting very winded. I think its pacing and todays heat did not help. So I typically just do the c25k regimen... walk to warm up...run until I can't run anymore and my lungs are burning... then walk until I catch my breathe... wash, rinse, repeat.
My goal is to be able to run a mile outside without stopping.. mind you I can do three miles without stopping already on the treadmill.
I want to achieve these goals by October 20th 2013.
I am a little frustrated with the scale... but I should know better right? to let the scale have so much power. Chris Powell on extreme makeover is all about the scale. Is anybody else watching extreme weightloss? a new episode is on tonight. It is so inspiring. Anywho my scale is seemingly stuck... even though I have been under my calorie goals and working out hard.... Hrrumph. I want to lose 5 lbs.
I have been doing pretty darn good at eating fresh fruits and veggies. I went to the farmers market today after work I was so tempted to buy a ton... It seems they go bad so fast .... but I am sick & tired of throwing away fruit. I always ask John to put fresh fruit in liv's lunch ( we take turns packing) but he won't and she won't make those healthy choices. If I pack it.. she typically eats it.
I started making my protein shakes with almond milk... should have got the unsweetened because the sugar count in my fav shake is pretty high. I keep going over my sugar limit... going to really try to rein this in. I do not drink any pop or anything...just water all day, nor am I adding sugar to anything... It's just in fat free low fat stuff in copious amounts. Today I ate pretty darn healthy and still my sugar is over. I am making a goal to be more aware of hidden sugars and limit them.
I get frustrated that after a year of running, that my outdoor running stamina has not improved much... It is a slow process. I have been making a serious effort this summer to improve and yet I struggle with running 1/2 mile before getting very winded. I think its pacing and todays heat did not help. So I typically just do the c25k regimen... walk to warm up...run until I can't run anymore and my lungs are burning... then walk until I catch my breathe... wash, rinse, repeat.
My goal is to be able to run a mile outside without stopping.. mind you I can do three miles without stopping already on the treadmill.
I want to achieve these goals by October 20th 2013.
Tuesday, August 6, 2013
you say plateau, I say platoe
Since starting my new job and switching to 3 days a week workouts my scale weight has just been creeping up a lb or two. Nothing major... I fluctuate between 136- 138 ( home scale.. My work scale is evil)... I am much more content at 135. I am not stressing to much... but the scale is the tool I use to keep myself in check.
I have been doing pretty awesome with my workouts... getting extra activity in on the weekends when I am focusing on Livi. Doing lots of stairs. Trying to enjoy as much outside time as I can before summer is gone. If anything I am eating less salads and more convenience lean cuisine type lunches.....stress snacking more at night and indulging in a few to many ice-creams. I really think being lax in my healthy eating is the culprit.I am still drinking my water and making good choices... but just falling off the wagon a smidge. I rather catch it early.
This weeks activity & accountability log
fri- rest day, splurge meal at a mexican place
sat- beach day with Liv... walking up lots of steps at the beach and 1 mile walk/run outdoors combo in the AM - lots of ice-cream too
sun- active day at the farm, over 12,000 steps and 5 miles walked, 600 cals burned ( had a few fries from Liv's kids meal)
mon- walk/run 3 miles on treadmill ( nursing shin splints from Saturdays run, or else I would have ran 3 miles w/o walking)bicep curls, pushups, dips, upper body kettle ball weights, good stretch
tues ( today) 20 min of good intense cardio on my nordic track and then prone jackknife for abs, planks, pushups and delt rows, dips.
wens- rest day
Thurs- TBD- prolly elliptical
fri- rest day
I just did a quick check on MFP for the last 30 days and I have been over on fat & sugar :( ...... funny I tend to just focus on my daily calories and not much else.
It's good to check in and be accountable.... packed a big healthy salad for lunch today.... my back to basics diet that keeps me on a healthy path. I just have to remember to rein in my emotional snacking.
I have been doing pretty awesome with my workouts... getting extra activity in on the weekends when I am focusing on Livi. Doing lots of stairs. Trying to enjoy as much outside time as I can before summer is gone. If anything I am eating less salads and more convenience lean cuisine type lunches.....stress snacking more at night and indulging in a few to many ice-creams. I really think being lax in my healthy eating is the culprit.I am still drinking my water and making good choices... but just falling off the wagon a smidge. I rather catch it early.
This weeks activity & accountability log
fri- rest day, splurge meal at a mexican place
sat- beach day with Liv... walking up lots of steps at the beach and 1 mile walk/run outdoors combo in the AM - lots of ice-cream too
sun- active day at the farm, over 12,000 steps and 5 miles walked, 600 cals burned ( had a few fries from Liv's kids meal)
mon- walk/run 3 miles on treadmill ( nursing shin splints from Saturdays run, or else I would have ran 3 miles w/o walking)bicep curls, pushups, dips, upper body kettle ball weights, good stretch
tues ( today) 20 min of good intense cardio on my nordic track and then prone jackknife for abs, planks, pushups and delt rows, dips.
wens- rest day
Thurs- TBD- prolly elliptical
fri- rest day
I just did a quick check on MFP for the last 30 days and I have been over on fat & sugar :( ...... funny I tend to just focus on my daily calories and not much else.
It's good to check in and be accountable.... packed a big healthy salad for lunch today.... my back to basics diet that keeps me on a healthy path. I just have to remember to rein in my emotional snacking.
Monday, January 7, 2013
My Ten Truths
1) I have committed to working out 5 days a week..when I begin working full time I may scale this back to three days a week...a maintenance schedule if you will. I will have to see how working 10 extra hours adds to my schedule. I always do something.. even if I am dead dog tired.. I just get going and commit to 30 min minimum.
2) I indulge so I never feel deprived.... a small slice of pie, a handful of fries or chips, a few fun size treats...no food is bad or good.. there is just food I eat more of and the stuff I eat sparingly.
3) I invest in workout clothes- clothing that makes me want to exercise. Clothing that hugs my body and shows my progress.
4) I reward myself once a month.... If I worked out 5 days a week for 4 weeks, I buy myself something I have been wanting. This keeps me working out when my motivation wanes. This was a very important step when I just started out and before exercise became a habit.
5) I count my calories on My Fitness Pal Monday through Friday. I am very honest in my counting and this helps keep me on track.
6) I take a break from exercise & calorie counting on weekends... I try to unplug from documenting and just enjoy my Family.
7) I document my journey weekly. I blog about my goals, my progress, my pictures and put it all out there. This helps keep me honest and you all reading help to keep me accountable.
8) I plan ahead.. I pack healthy lunches/healthy snacks.
9) I choose healthy food choices 90% of the time.
10) I have bad days... months when the weight was not budging, when all my healthy choices seemingly made no difference. When I felt so sluggish and tired from my hypothyroid symptoms. I had days I felt sorry for myself and wondered if I would ever reach my goal? I wanted to give up, to stop, to quit. Those days still happen.. I take it one day at a time.. one positive choice at a time and here I am eight months later... still at it.
2) I indulge so I never feel deprived.... a small slice of pie, a handful of fries or chips, a few fun size treats...no food is bad or good.. there is just food I eat more of and the stuff I eat sparingly.
3) I invest in workout clothes- clothing that makes me want to exercise. Clothing that hugs my body and shows my progress.
4) I reward myself once a month.... If I worked out 5 days a week for 4 weeks, I buy myself something I have been wanting. This keeps me working out when my motivation wanes. This was a very important step when I just started out and before exercise became a habit.
5) I count my calories on My Fitness Pal Monday through Friday. I am very honest in my counting and this helps keep me on track.
6) I take a break from exercise & calorie counting on weekends... I try to unplug from documenting and just enjoy my Family.
7) I document my journey weekly. I blog about my goals, my progress, my pictures and put it all out there. This helps keep me honest and you all reading help to keep me accountable.
8) I plan ahead.. I pack healthy lunches/healthy snacks.
9) I choose healthy food choices 90% of the time.
10) I have bad days... months when the weight was not budging, when all my healthy choices seemingly made no difference. When I felt so sluggish and tired from my hypothyroid symptoms. I had days I felt sorry for myself and wondered if I would ever reach my goal? I wanted to give up, to stop, to quit. Those days still happen.. I take it one day at a time.. one positive choice at a time and here I am eight months later... still at it.
Friday, January 4, 2013
Awwww yeah
I did it, I did it, I did it..... finally!!!!!! Woot!!!!!!!!
I worked very hard for the past eight months to earn that number on the scale.. while it does not define me.. it sure does make me smile.
I worked very hard for the past eight months to earn that number on the scale.. while it does not define me.. it sure does make me smile.
Thursday, January 3, 2013
2013 fitness goals
I think the reason I am not seeing the results I want to see is because I have not changed things up. I have added weights but overall my basic workouts have remained the same. I need to challenge myself and I am trying by varying the incline, doing intervals, adding heavier weights.. I definitely need to push myself a little more. I am not sweating like I used to because my body has adapted. A fellow MFP buddy had this to offer
"There are basically 3 variables you can manipulate
Frequency: (how often you are working out) You could safely add a 6th day to your routine.
Intensity: How hard you are working. The interval training is a very good idea. Try adding this one day a week. You will need to shorten the duration of that session:Rowing machines, and stair steppers are great for interval workouts. You can also add incline, or speed up the tread mill. The trick here is that you want to go hard REALLY hard. You should only be able to sustain the pace for about 1 minute. You should feel like you physically have to stop at the end of the interval. Aside from interval training going outside and hiking hills or running are great ways to change up the intensity of your routine
Duration:
Try to increase the duration of one of your workouts every week. Make this your 'long day' increase the duration by 5-10% weekly. I think you would see the best bang for your buck by increasing the duration of both your cardio and strength sessions.
Try doing cardio 3-4 times per week targeting 60 minutes. Then do a full body strength routine 2-3 times per week, again around 60 minutes with stretching and warmup."
My Fitness goals for 2013
1)Lose Fat/Lose the love handles- while I have definitely flattened my stomach by dropping the pounds.. I would love to whittle my waist and lose the love handles.I would like to really focus on getting as close to six pack abs as I can and I need to lose fat to do this.
2) My original goal weight was 133...so far I have made it to 134 but I don't want to limit myself with a certain number.It's motivating to have a goal weight to work towards, so 130 is my new goal. My jean size & overall fitness is more important than a number on the scale.So If I am a super buff 140 lbs... so be it. On one hand I am trying not to be a slave to the scale and on the other hand the scale is a tool that keeps me on track. Balance is what I am striving for.
3) I was considering hiring a personal trainer to come show me some new moves in my home/utilizing the vast array of equipment I own. I am a pretty disciplined person obviously... but the truth is that I am not where I want to be yet doing this for nearly 8 months by myself. Its pretty costly.. wondering if I don't want to do a boot-camp instead... 4 classes for $30 bucks just to learn some new ideas that I can bring home & do.
4) stop being hard on myself... so I am not feeling the morning workouts these days.. so what.. I am still doing it...it still counts. Its as if I feel I am less disciplined because I don't do it straight away. I am still getting it done and thats all that counts.
Nutrition Goals
My main meals are pretty balanced & healthy.... I still have a sugar thing that I need to work on and snacking thing. I def relaxed my eating over the holidays and indulged... so time to really rein it in. I must remember to drink my protein shakes on lifting days. I could stand to eat more fruit. Still working on just eating cleaner.
General Life Goals
Take more chances
Get out of the house more
get a full time advocacy job with a local PS/court.
live each day to the fullest
enjoy my daughter & Husband
Saturday, December 29, 2012
Goals
Saturday, December 31, 2011
Resolutions
- I will grow my hair- Check been growing it since last December
- I will eat healthier Done
- I will take care of myself Yes indeed
- I will devote more time to Meditate and do Reiki - on & off
- I will exercise Yes, five days a week
- I will stop worrying so much working on this one
- I will not stare at my computer just because I don’t have anything worthwhile to do Yep, my laptop broke so I am on my computer much less these days
- I will update my resume and send it out Done
- I will spend more time with myself and nurture my own ideas & interests working on this
- I will give Liv & John more hugs trying.. I am not a naturally touchy person
- I will sing in the shower, and in the car oh yes
- I will take risks we will see what 2013 brings and how risky I feel
- I will talk more & tweet less this goal needs improvement, I like texting instead of talking on the phone
- I will watch the sun set- I did not achieve this goal
- I will tell the people in my life that I love them every chance I get yes, continuing with this goal
- I will enjoy every minute Trying
- I will smile more and try not to be so serious trying, I am Type A and serious by nature
- I will look into some college classes and research possible grants that I may be eligible for I did not achieve this goal
2013 Goals
working on compiling this list as we speak.
Resolutions
- I will grow my hair- Check been growing it since last December
- I will eat healthier Done
- I will take care of myself Yes indeed
- I will devote more time to Meditate and do Reiki - on & off
- I will exercise Yes, five days a week
- I will stop worrying so much working on this one
- I will not stare at my computer just because I don’t have anything worthwhile to do Yep, my laptop broke so I am on my computer much less these days
- I will update my resume and send it out Done
- I will spend more time with myself and nurture my own ideas & interests working on this
- I will give Liv & John more hugs trying.. I am not a naturally touchy person
- I will sing in the shower, and in the car oh yes
- I will take risks we will see what 2013 brings and how risky I feel
- I will talk more & tweet less this goal needs improvement, I like texting instead of talking on the phone
- I will watch the sun set- I did not achieve this goal
- I will tell the people in my life that I love them every chance I get yes, continuing with this goal
- I will enjoy every minute Trying
- I will smile more and try not to be so serious trying, I am Type A and serious by nature
- I will look into some college classes and research possible grants that I may be eligible for I did not achieve this goal
2013 Goals
working on compiling this list as we speak.
Wednesday, September 12, 2012
Week 17
My weight was 140 this morning.. trying not to focus on that because I know I am on track & working hard. I have only missed one workout in 17 weeks due to illness and I made that one up on the weekend. I have been pretty sore from increasing my work with weights and I know the body tends to retain water when it is repairing the muscle.... so no biggie and I really mean that. I am ok with going up on the scale if my body is getting smaller in size, leaner and firmer. That is a trade off I can handle. These pants in the picture were too tight/ small on me before and now they fit fine. I am comfortable tucking in shirts now too. I strained my lat muscle so I have not lifted any weights since Monday and instead am doing my morning cardio and evening core work on the Swiss ball.
My new plan is to do 30 minutes of cardio M/W/F and do the weight lifting program on T/Th. Resting on weekends as usual. I may switch that up as I go along and learn the routine. The book advises 3 days a week of weights and to drop cardio all together at first.. but since I am so sedentary at my job, I really feel I need that cardio.. so I am trusting my gut. I am modifying the plan to meet my needs and then I will see how it goes.
I kinda decided not to pursue outdoor training for the 5k at this time. Running outdoors is something I enjoy, however I enjoy running on the treadmill more. I don't find that running comes very naturally to me.. i love the high afterwards....but outdoor running feels very rough on my body- hips, knees. I keep getting discouraged /frustrated that outdoor running leaves me so sore and is taking me longer to adjust to. I am still needing to stop often for walking breaks. I have been unable to get the pacing right to even run a mile straight. Its a challenge and while I am still doing it on occasion.. I feel I need to focus on other goals where I can see results from my hard work.
now on to new goals.... I have always been interested in weight lifting and I think My large boned body type is going to respond well to it.
Friday, September 7, 2012
goals
This is the homework from the book I am reading.. since I can't write in the library book.. I am blogging it.
Goals- ( write your goals without considering if it's realistic.. be very specific)
I want to be below the double digits in my clothing size... a size 6 would be lovely. I want to lose inches & body fat. I want to be lean and fit. I want to be able to wear a bikini and workout in a midriff baring sports bra & shorts. I was a toned trim body. I want to donate any " fat" clothing, anything that has a stretchy waist and does nothing for my body. I want to feel great in my own skin and never feel insecure about my body again.I want to look healthy & fit, soft & feminine with defined muscles. I want to feel strong and love myself inside & out.
what am I willing to do to make this a reality?
I will make the time for myself, I already wake up early to exercise, I will plan ahead for lunches & meals, give up fast food & unhealthy food choices.
What sacrifices am I not willing to make? My daughter comes first... so should she need me... she always comes first.. I will not put my goals in-front of her needs... however I have managed to workout 5 days a week for the past 4 months and I still meet her needs. I always can delegate to my husband and it's ok to say that it's my time.
How will I feel once I achieve my goals- I will feel strong, healthy, vibrant and amazing, being in the best shape of my life will give me boundless energy and renewed self confidence. I hope to have an amazing success story that I can share with other women. I want to encourage & inspire family, friends and strangers to be the best they can be.
What will drive me to do what it takes to become a Fit female? what will the repercussions be if you do not meet your goals? I am a very driven person, and even when my motivation is dragging, I like to be focused on a goal. I do very well at breaking down a goal into baby steps and taking things one day at a time. The repercussions of not meeting my goals will be just the natural consequences of not taking care of my body & health.
come up with a mission statement
Just get started, nothing to it but to do it
Perhaps I am stronger than I think
One day at a time, each workout brings me closer to my goal
a one hour workout is 4% of my day- no excuses.
Goals- ( write your goals without considering if it's realistic.. be very specific)
I want to be below the double digits in my clothing size... a size 6 would be lovely. I want to lose inches & body fat. I want to be lean and fit. I want to be able to wear a bikini and workout in a midriff baring sports bra & shorts. I was a toned trim body. I want to donate any " fat" clothing, anything that has a stretchy waist and does nothing for my body. I want to feel great in my own skin and never feel insecure about my body again.I want to look healthy & fit, soft & feminine with defined muscles. I want to feel strong and love myself inside & out.
what am I willing to do to make this a reality?
I will make the time for myself, I already wake up early to exercise, I will plan ahead for lunches & meals, give up fast food & unhealthy food choices.
What sacrifices am I not willing to make? My daughter comes first... so should she need me... she always comes first.. I will not put my goals in-front of her needs... however I have managed to workout 5 days a week for the past 4 months and I still meet her needs. I always can delegate to my husband and it's ok to say that it's my time.
How will I feel once I achieve my goals- I will feel strong, healthy, vibrant and amazing, being in the best shape of my life will give me boundless energy and renewed self confidence. I hope to have an amazing success story that I can share with other women. I want to encourage & inspire family, friends and strangers to be the best they can be.
What will drive me to do what it takes to become a Fit female? what will the repercussions be if you do not meet your goals? I am a very driven person, and even when my motivation is dragging, I like to be focused on a goal. I do very well at breaking down a goal into baby steps and taking things one day at a time. The repercussions of not meeting my goals will be just the natural consequences of not taking care of my body & health.
come up with a mission statement
Just get started, nothing to it but to do it
Perhaps I am stronger than I think
One day at a time, each workout brings me closer to my goal
a one hour workout is 4% of my day- no excuses.
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