I didn't do my usual weigh-in on Monday. Well, I did - I just didn't post it because it wasn't good news. I was up to 162.8.
The good thing about last week was that I stuck to my "no pop" goal. For the first few days, I felt like an addict - all I wanted to do was run by Speedway and get a diet Pepsi fountain pop. After that, the cravings pretty much subsided and I've been friends with good old H2O again.
So, it seems I have success with small steps. This week, to get me back on track with my diet, I've decided to eat clean the entire week (with one "cheat meal" - I would completely fall off the wagon otherwise!). I don't know if my definition of eating clean is as strict as some people's, but basically, I'm eating almost entirely unprocessed foods. No chips, no energy bars, no foods where I don't recognize or can't pronounce the ingredients. The big exception to that is protein powder; the past couple mornings, I've thrown a scoop into my oatmeal. The other thing I was unsure about was string cheese, but really, it is pretty much just skim milk and is a quick and easy protein source.
I'm still trying to figure out this whole building my aerobic base process, so I have cut back on my group fitness classes and am working more on endurance.
I'd really like to get down to a healthy body fat percentage. I'm so close, and this is where I usually give up. I need to stick to it!
Wednesday, June 27, 2012
Tuesday, June 26, 2012
FEATURED MEMBER: Michelle
Michelle is a very active member
of SWAT - I run into her at the gym often! She lifts really heavy
weights in Pump, where she always stands in the front row. She often
does "double headers," taking Combat then Pump, for example.
Tell us a little about yourself.
I work as a Manager for McDonald’s, worked there for almost 17 years, 14 of those in management. I am single, live in a house I bought about 3 years ago. Hobbies include gardening and working on my house, shopping, watching movies. It is best when I get to share these with my family and friends.
What is your usual weekly workout routine?
The day(s) off vary according to my work schedule; I usually go 6 days a week: Monday –RPM and Yoga, Tuesday-Body Combat and Pump, Wednesday- Body Attack, Thursday-Body Pump and Combat, Friday-Body Combat, Saturday-Body Pump or Pilates and RPM or Combat and Sunday-Body Flow and Combat.
What are your go-to snacks and meals?
I like the Lean Cuisine, Healthy Choice and Smart Ones frozen meals, I always have Luna or Zone protein bars on me, peanut butter crackers or mixed nuts. Lately I have also been eating more carrots with hummus and fresh fruit like grapes, apples and bananas.
How do you balance being active with the demands of your daily life?
Being active has given me more energy and improved my health which allows me to accomplish more than I did before I joined SWAT fitness.
What is a fitness or healthy living goal you have for yourself?
To eat a healthier and more balanced diet with more fruits and vegetables, and when I decide to eat something less healthy to stay in control and not over-indulge.
What do you like about being a member at SWAT?
I love the group fitness classes. Instructors and fellow members make exercise more enjoyable which allows me to push myself harder for longer than I ever would alone.
What is your favorite class at SWAT? Why?
Body Combat, because it is such an empowering workout, the instructors are great, and you work your entire body, especially your core. I always feel the strongest after this class.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
No one in particular, I have learned a lot from many of the group fitness instructors and members at the gym. There is a lot of knowledge to gain from others around you.
Tell us a little about yourself.
I work as a Manager for McDonald’s, worked there for almost 17 years, 14 of those in management. I am single, live in a house I bought about 3 years ago. Hobbies include gardening and working on my house, shopping, watching movies. It is best when I get to share these with my family and friends.
What is your usual weekly workout routine?
The day(s) off vary according to my work schedule; I usually go 6 days a week: Monday –RPM and Yoga, Tuesday-Body Combat and Pump, Wednesday- Body Attack, Thursday-Body Pump and Combat, Friday-Body Combat, Saturday-Body Pump or Pilates and RPM or Combat and Sunday-Body Flow and Combat.
What are your go-to snacks and meals?
I like the Lean Cuisine, Healthy Choice and Smart Ones frozen meals, I always have Luna or Zone protein bars on me, peanut butter crackers or mixed nuts. Lately I have also been eating more carrots with hummus and fresh fruit like grapes, apples and bananas.
How do you balance being active with the demands of your daily life?
Being active has given me more energy and improved my health which allows me to accomplish more than I did before I joined SWAT fitness.
What is a fitness or healthy living goal you have for yourself?
To eat a healthier and more balanced diet with more fruits and vegetables, and when I decide to eat something less healthy to stay in control and not over-indulge.
What do you like about being a member at SWAT?
I love the group fitness classes. Instructors and fellow members make exercise more enjoyable which allows me to push myself harder for longer than I ever would alone.
What is your favorite class at SWAT? Why?
Body Combat, because it is such an empowering workout, the instructors are great, and you work your entire body, especially your core. I always feel the strongest after this class.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
No one in particular, I have learned a lot from many of the group fitness instructors and members at the gym. There is a lot of knowledge to gain from others around you.
Sunday, June 24, 2012
More Summer Recipes!
Here are a few more recipes. All of these were contributed by Molly. She warns that the Chicken Pasta Salad is super delicious but not very healthy because of the mayonnaise. I'm not usually one to eat pasta salad, but I did have a friend recently say they substitute Greek yogurt for mayonnaise in their pasta and chicken salad recipes to make it healthier!
If you have a recipe you'd like to contribute, please email it to me at juliamagnolia78@gmail.com. I'd love to post more!
If you have a recipe you'd like to contribute, please email it to me at juliamagnolia78@gmail.com. I'd love to post more!
Broccoli Slaw
1 lb. broccoli slaw
1 bunch green onions
1 c. sunflower seeds
1 c. sliced almonds
2 pkg. chicken ramen noodles, crushed
Dressing:
3/4 c. oil
1/2 c. sugar
1/3 c. white vinegar
flavor packets from ramen noodles
1. Mix first four ingredients of the slaw.
2. Mix dressing and pour over slaw.
3. Add noodles 1 hour before serving.
Roasted Potatoes and Asparagus
1/2 c. Italian dressing
1/3 Dijon mustard
2 lb. small red potatoes, unpeeled, quartered
2 c. cut-up fresh Michigan asparagus
2 c. grape or cherry tomatoes, cut in half
1/3 c. sliced green onion
1. Preheat oven to 350 degrees.
2. Combine Italian dressing and mustard until blended.
3. Toss 1/4 c. dressing mixture with potatoes in a medium bowl.
4. Spray 15x10x1" pan with nonstick spray; arrange potatoes on pan.
5. Bake 20-25 minutes, remove from oven, and add asparagus to pan.
6. Continue to bake 10-15 minutes or until potatoes are tender when pierced with a fork
and asparagus is lightly browned.
7. Put potatoes and asparagus in large bowl, stir in tomatoes, green onion, and remaining
dressing mix.
8. Serve warm or at room temperature.
Chicken Pasta Salad
2 c. mayonnaise (possible substitution: Greek yogurt?)
2 envelopes ranch dressing packets (Hidden Valley)
2 c. buttermilk
1.5 lb. chicken breast
1 lb. Vermecelli, cooked
2 c. chopped celery
12 green onions
1.5 c. green pepper (chopped) or peas
1. Mix the mayonnaise, ranch packets, and buttermilk the night before and let sit.
2. Cook the chicken in a pan.
3. Combine dressing and remaining ingredients.
Friday, June 22, 2012
Summer Recipe Exchange!
'Tis the season of cookouts, which means beer, potato salad, hot dogs, and a million other temptations (that's a big lie - I've never been tempted by potato salad! Yuck!). I asked our former Featured Members to share some summer recipes with us - relatively healthy dishes you can make for your family or take to a potluck. I'll post a few now and a few later. If you have a recipe you'd like to share, please email me at juliamagnolia78@gmail.com!
I'll start with a recipe I often use...scroll down for a few more!
Three-Bean Salad
½ c. chopped green onions
½ c. chopped green bell pepper
½ c. chopped red bell pepper
1 (15.5-oz.) can garbanzo beans, drained
1 (15.5-oz.) can kidney beans, drained
1 (15.5-oz.) can black beans, drained and rinsed
3 tablespoons red wine vinegar
2 tablespoons olive oil
1 teaspoon freshly ground black pepper
1 teaspoon lemon juice
½ teaspoon salt
1. Combine first 6 ingredients in a large bowl.
2. Whisk together vinegar, oil, pepper, juice, and salt.
3. Pour liquid mixture over bean mixture, stirring to cool.
4. Cover and chill for a few hours.
I'll start with a recipe I often use...scroll down for a few more!
Three-Bean Salad
½ c. chopped green onions
½ c. chopped green bell pepper
½ c. chopped red bell pepper
1 (15.5-oz.) can garbanzo beans, drained
1 (15.5-oz.) can kidney beans, drained
1 (15.5-oz.) can black beans, drained and rinsed
3 tablespoons red wine vinegar
2 tablespoons olive oil
1 teaspoon freshly ground black pepper
1 teaspoon lemon juice
½ teaspoon salt
1. Combine first 6 ingredients in a large bowl.
2. Whisk together vinegar, oil, pepper, juice, and salt.
3. Pour liquid mixture over bean mixture, stirring to cool.
4. Cover and chill for a few hours.
Crockpot Buffalo Chicken- contributed by Sarah
3 large stalks of celery, chopped
1 medium sweet onion, chopped
4 cloves of garlic, finely minced
28-32 oz. boneless, skinless chicken breasts
No sodium Chicken stock
Frank's Red Hot
1. Put celery, onion and garlic in
crock pot. Lay chicken on top. Cover with stock
(amount will depend
on the size of your crock-pot).
2. Turn crock-pot on high and cook for 6 hours.
3. Take chicken out & shred (It usually just falls apart).
4. Reserve about 1 cup of the
stock mixture (I save the rest, strain it, freeze it and use it for
soup
later) and empty the rest out of the pot.
5. Put the shredded chicken back
in the crock-pot with the reserved liquid and add about
1/4-1/2 cup of
Red Hot depending on your spice tolerance.
6. Cook for another 20 minutes. Enjoy!
Can be used in tacos, on salad or just eaten as is!
No-Bake Energy Bites - contributed by Sarah
(makes 18-20 bites)
1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tsp vanilla
1. Mix
everything above in a medium bowl until thoroughly incorporated.
2. Let
chill in the refrigerator
for half an hour.
3. Once chilled, roll into balls and enjoy!
Store in an
airtight container and keep refrigerated for up to 1 week.
Quinoa Salad - contributed by Sarah
1 c. quinoa
1.5 c. cold water
1/4 tsp salt
1 c. snow peas, shell peas, celery, or green beans
2 small carrots, peeled and sliced thin
1/2 green or red pepper, sliced thin
1 medium ripe tomato
1 medium cucumber, peeled and diced
1/4 c. chopped fresh parsley, cilantro, or basil
1/2 c. chopped walnuts, toasted sunflower seeds, or toasted cashews
Dressing:
2 tablespoons freshly squeezed lemon juice
2 tablespoons olive oil
1/4 tsp salt
fresh ground pepper
options: pinch of cayenne, garlic powder, or fresh minced garlic, minced, fresh, or dried ginger
You can make the quinoa ahead of time and refrigerate it.
1. Soak the quinoa 5 minutes in cold water.
2. Rinse thoroughly and drain.
3. Put in pot with water and salt. Cover, boil, turn the heat to low, and cook for 15 minutes.
4. Remove from heat and set aside to cool.
5. Steam the carrots and green veg for 5 minutes or until tender-crisp, drain, rinse in cold
water, and drain again.
6. Chop the tomatoes, herbs, and cucumber.
7. Blend dressing ingredients with a whisk or shake in a jar.
8. Gently combine veggies, nuts, quinoa, and dressing.
9. Cover and chill or serve immediately.
Tuesday, June 19, 2012
FEATURED MEMBER: Dale
This week's featured member is married to last week's featured member. Dale is in the gym every morning, cracking jokes in Pump or out on the cardio floor. He and Merle are fixtures at SWAT, and their dedication to fitness and to each other is inspiring!
Tell us a little about yourself.
I am retired after working for 35 years for the State of Michigan and City of Jackson. I currently volunteer for Hospice Care of Southwest Michigan, Kalamazoo Probation Enhancement Program, Wings of God Transition Home, Inc. and with my local church. I also participate in mission trips to Kenya, Haiti, and Mexico. I’ve been married to Merle for 35 years and have 2 married children, Kristie and Layne, with 3 grandsons. We enjoy cruising, traveling, and camping as often as we can.
What is your usual weekly workout routine?
I work out 5 days a week.
MWF – 20 minute cardio before Body Pump at 6:00 a.m. and then trying to end with 20 minutes abs and stretching.
T&TH - 30 minutes cardio before Body Flow at 8:00 a.m. and then RPM at 9:15 a.m.
What are your go-to snacks and meals?
Almonds
Post work-out Protein Drink
Protein Power Bar
I’m also a vegetarian but do still eat limited dairy and eggs.
How do you balance being active with the demands of your daily life?
In my adult life, I’ve always been pretty disciplined and I have scheduled exercise into my daily routine. I believe physical well being must be a priority and will help you with the rest of your life. I also believe there are four aspects to every person’s life; physical, mental, social, and spiritual. They are equally important and you must constantly take inventory on how you are doing in each area.
What is a fitness or healthy living goal you have for yourself?
At my current age, maintaining my current weight and level of activity is a priority. I have recently suffered some injuries when I’ve tried to increase my resistance or level of activity. I’ve decided to be content and not push it too much. I do however plan to participate in the new core strengthening class that will be coming to SWAT.
What do you like about being a member at SWAT?
I really enjoy the classes that are offered. There is just something motivating about a group of people that have common goals working together with enthusiastic instructors. The camaraderie makes it fun.
What is your favorite class at SWAT? Why?
I am currently enjoying Body Flow the most. I’ve been doing Pump and RPM since they were first offered, but only recently started participating in Flow. I think the reason I enjoy it is because it is something different and it is stretching me physically and mentally in new ways.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
"Jack" LaLanne who was an American legend in fitness, exercise and nutrition. He also was a motivational speaker who was sometimes called "the godfather of fitness" and the "first fitness superhero." He always impressed me while I was growing up. He lived life to the fullest right up to the time of his death in Jan 2011 at age 96.
My parents also inspired me to living healthy for the opposite reason. They had horrible eating habits and did no exercising, and as a result both suffered numerous health issues that prevented them from enjoying life. I always vowed I wanted to be different.
Anything else you’d like to say?
As a child I suffered numerous health problems and was told I had to limit my physical activity. As a result I suffered with severe obesity. During one hospitalization at age 15, I came to the conclusion I wasn’t enjoying life and life wasn’t worth living. I vowed to make changes even if meant some risks. I first tackled the weight problem by losing close to 100 lbs. Then I gradually started increasing my physical activity. Since that time I have had to watch my weight and make sure I remain physically active. To stay on top, I picture a traffic signal with green being my ideal weight, yellow being up to 10 lbs over that, and red anything more. Yellow signals a warning and I start watching my diet and increase my physical activity. Red means some major adjustments until I get back to the green light.
I am retired after working for 35 years for the State of Michigan and City of Jackson. I currently volunteer for Hospice Care of Southwest Michigan, Kalamazoo Probation Enhancement Program, Wings of God Transition Home, Inc. and with my local church. I also participate in mission trips to Kenya, Haiti, and Mexico. I’ve been married to Merle for 35 years and have 2 married children, Kristie and Layne, with 3 grandsons. We enjoy cruising, traveling, and camping as often as we can.
What is your usual weekly workout routine?
I work out 5 days a week.
MWF – 20 minute cardio before Body Pump at 6:00 a.m. and then trying to end with 20 minutes abs and stretching.
T&TH - 30 minutes cardio before Body Flow at 8:00 a.m. and then RPM at 9:15 a.m.
What are your go-to snacks and meals?
Almonds
Post work-out Protein Drink
Protein Power Bar
I’m also a vegetarian but do still eat limited dairy and eggs.
How do you balance being active with the demands of your daily life?
In my adult life, I’ve always been pretty disciplined and I have scheduled exercise into my daily routine. I believe physical well being must be a priority and will help you with the rest of your life. I also believe there are four aspects to every person’s life; physical, mental, social, and spiritual. They are equally important and you must constantly take inventory on how you are doing in each area.
What is a fitness or healthy living goal you have for yourself?
At my current age, maintaining my current weight and level of activity is a priority. I have recently suffered some injuries when I’ve tried to increase my resistance or level of activity. I’ve decided to be content and not push it too much. I do however plan to participate in the new core strengthening class that will be coming to SWAT.
What do you like about being a member at SWAT?
I really enjoy the classes that are offered. There is just something motivating about a group of people that have common goals working together with enthusiastic instructors. The camaraderie makes it fun.
What is your favorite class at SWAT? Why?
I am currently enjoying Body Flow the most. I’ve been doing Pump and RPM since they were first offered, but only recently started participating in Flow. I think the reason I enjoy it is because it is something different and it is stretching me physically and mentally in new ways.
Do you have a person who is your healthy living/fitness inspiration? Who and why?
"Jack" LaLanne who was an American legend in fitness, exercise and nutrition. He also was a motivational speaker who was sometimes called "the godfather of fitness" and the "first fitness superhero." He always impressed me while I was growing up. He lived life to the fullest right up to the time of his death in Jan 2011 at age 96.
My parents also inspired me to living healthy for the opposite reason. They had horrible eating habits and did no exercising, and as a result both suffered numerous health issues that prevented them from enjoying life. I always vowed I wanted to be different.
Anything else you’d like to say?
As a child I suffered numerous health problems and was told I had to limit my physical activity. As a result I suffered with severe obesity. During one hospitalization at age 15, I came to the conclusion I wasn’t enjoying life and life wasn’t worth living. I vowed to make changes even if meant some risks. I first tackled the weight problem by losing close to 100 lbs. Then I gradually started increasing my physical activity. Since that time I have had to watch my weight and make sure I remain physically active. To stay on top, I picture a traffic signal with green being my ideal weight, yellow being up to 10 lbs over that, and red anything more. Yellow signals a warning and I start watching my diet and increase my physical activity. Red means some major adjustments until I get back to the green light.
Monday, June 18, 2012
Metabolic Testing, Part Three: EMA
It's about time I wrote my post about the final part of the the metabolic assessment at In the Zone. I've been procrastinating writing this part, since the Exercise Metabolic Assessment is going to be difficult to explain. The EMA is very detailed, and I'm still trying to wrap my brain around it. If you find yourself getting bored, then just come back to it when you are having trouble sleeping...it should help you drift off right away. ;-)
Actually, though, I find the details fascinating, but the the hard part has been incorporating it into what I'm doing while training. In a nutshell, the EMA told me how many calories I'm burning at various heart rates and whether my body is using aerobic or anaerobic energy. In order to increase my fitness level and fuel-burning efficiency in the long run, I need to build my aerobic base now. The difficult part is that this will require me to work at low intensities, which is counter-intuitive for any athlete (especially one addicted to group fitness classes, like I am) AND counter-intuitive for anyone trying to lose weight!
For this part of the test, I again donned the face mask and the heart rate monitor. This time, though, instead of relaxing in a chair, I hopped on the treadmill. It looked something like what is shown in this Wikipedia entry. Stephanie had me begin by walking, and then she increased the speed of the treadmill every thirty seconds or so. At the end, she also added a 2% incline. The entire test only took about 8-10 minutes. The mask measured the amount of oxygen I was using and carbon dioxide I was exhaling, which indicates when I was in an aerobic respiration state versus anaerobic respiration.
There are five different training zones for heart rates, with each one serving a different purpose. Zone 1 builds oxygen absorption and fat-burning capacity, Zone 2 improves conditioning and endurance, Zone 3 mixes aerobic and anaerobic exercise, Zone 4 is for speed work and interval training, and Zone 5 is for very hard interval training (be careful in this zone...injury can occur!).
The EMA told me what my zones are, along with the number of calories I'm burning per minute in each zone - AND how many of those are fat calories (i.e., what percentage of what I'm doing is aerobic! Here is what I learned:
Zone 1: 105-133 beats per minute, burning 7.2 calories per minute (3.4 of which are fat
calories)
Zone 2: 134-144 bpm, burning 10.2 calories per minute (2.9 fat calories)
Zone 3: 145-152 bpm, burning 10.9 calories per minute (2.1 fat calories)
Zone 4: 153-161 bpm, burning 11.5 calories per minute (1.7 fat calories)
Zone 5: 162-163 bpm, burning 12.4 calories per minute (1.5 fat calories)
I also learned that my Aerobic Base is at 119 beats per minute - that is where I am 51% anaerobic and 49% aerobic, and the percent aerobic only decreases from there. Why is this a bad thing? After all, I'm burning waaaaaay more calories in an anaerobic state, so who cares? Well, anaerobic exercise produces lactic acid and burns only carbs, causing me to feel tired and sore after workouts...thus decreasing my endurance and increasing my chance for injury in the long run.
If I build my aerobic base, I'll train my body to burn fat across all the zones. Since my Aerobic Base (119 bpm) is in Zone 1, that is where I'll need to spend a lot of my time, at least for the next 6-12 weeks. I will also need to incorporate rest days to allow my body to recover properly. Eventually, as my aerobic base increases (my body is burning fat at higher heart rates), I'll work in the other heart rate zones more.
A piece of great news: I have a very high VO2 max: 44 ml/kg/min, which is superior at the age of 33. I am meant to train hard and be an athlete.
Stephanie gave me a training schedule tailored just for me using the results of the EMA test. The difficult part is incorporating it; I am used to taking a variety of classes, such as Attack, RPM, and Pump. However, in those classes, my heart rate averages around 150, spiking to 185 sometimes in Attack at the peak tracks. Stephanie calls the area between the Aerobic Base and Anaerobic Threshold the "junk zone" - I am burning calories, obviously, but not a lot of fitness is produced. In other words, the body never becomes more efficient, I get tired and sore, the exercise never gets any easier, and therefore I'm not able to push myself even more.
Stephanie gave me an article to read entitled "Aerobic Base Training: Going Slower to Get Faster." I highlighted a lot of the article, but here are three sentences that stand out to me now when I reread it:
The hard part of base training is having the discipline to train at these low intensities.
Even spending short amounts of time above your aerobic zone degrades the workout.
You have to let your anaerobic system atrophy during base.
So, what does all this mean? It means I need to just trust Stephanie's advice - which is based on tests on my own physiology - and follow the training program. This is going to be difficult for many reasons: I love group fitness classes, I am having a hard time dealing with the fact that my calorie burn will be pretty low, and I just did a 5k race and loved it and was hoping to do more this summer. I may not be in the gym as often for awhile, or if I am, it may be on the elliptical machine instead of in a class. I'd really like to maximize my own metabolism, but it will mean giving up the things I love for just a short while.
Actually, though, I find the details fascinating, but the the hard part has been incorporating it into what I'm doing while training. In a nutshell, the EMA told me how many calories I'm burning at various heart rates and whether my body is using aerobic or anaerobic energy. In order to increase my fitness level and fuel-burning efficiency in the long run, I need to build my aerobic base now. The difficult part is that this will require me to work at low intensities, which is counter-intuitive for any athlete (especially one addicted to group fitness classes, like I am) AND counter-intuitive for anyone trying to lose weight!
For this part of the test, I again donned the face mask and the heart rate monitor. This time, though, instead of relaxing in a chair, I hopped on the treadmill. It looked something like what is shown in this Wikipedia entry. Stephanie had me begin by walking, and then she increased the speed of the treadmill every thirty seconds or so. At the end, she also added a 2% incline. The entire test only took about 8-10 minutes. The mask measured the amount of oxygen I was using and carbon dioxide I was exhaling, which indicates when I was in an aerobic respiration state versus anaerobic respiration.
There are five different training zones for heart rates, with each one serving a different purpose. Zone 1 builds oxygen absorption and fat-burning capacity, Zone 2 improves conditioning and endurance, Zone 3 mixes aerobic and anaerobic exercise, Zone 4 is for speed work and interval training, and Zone 5 is for very hard interval training (be careful in this zone...injury can occur!).
The EMA told me what my zones are, along with the number of calories I'm burning per minute in each zone - AND how many of those are fat calories (i.e., what percentage of what I'm doing is aerobic! Here is what I learned:
Zone 1: 105-133 beats per minute, burning 7.2 calories per minute (3.4 of which are fat
calories)
Zone 2: 134-144 bpm, burning 10.2 calories per minute (2.9 fat calories)
Zone 3: 145-152 bpm, burning 10.9 calories per minute (2.1 fat calories)
Zone 4: 153-161 bpm, burning 11.5 calories per minute (1.7 fat calories)
Zone 5: 162-163 bpm, burning 12.4 calories per minute (1.5 fat calories)
I also learned that my Aerobic Base is at 119 beats per minute - that is where I am 51% anaerobic and 49% aerobic, and the percent aerobic only decreases from there. Why is this a bad thing? After all, I'm burning waaaaaay more calories in an anaerobic state, so who cares? Well, anaerobic exercise produces lactic acid and burns only carbs, causing me to feel tired and sore after workouts...thus decreasing my endurance and increasing my chance for injury in the long run.
If I build my aerobic base, I'll train my body to burn fat across all the zones. Since my Aerobic Base (119 bpm) is in Zone 1, that is where I'll need to spend a lot of my time, at least for the next 6-12 weeks. I will also need to incorporate rest days to allow my body to recover properly. Eventually, as my aerobic base increases (my body is burning fat at higher heart rates), I'll work in the other heart rate zones more.
A piece of great news: I have a very high VO2 max: 44 ml/kg/min, which is superior at the age of 33. I am meant to train hard and be an athlete.
Stephanie gave me a training schedule tailored just for me using the results of the EMA test. The difficult part is incorporating it; I am used to taking a variety of classes, such as Attack, RPM, and Pump. However, in those classes, my heart rate averages around 150, spiking to 185 sometimes in Attack at the peak tracks. Stephanie calls the area between the Aerobic Base and Anaerobic Threshold the "junk zone" - I am burning calories, obviously, but not a lot of fitness is produced. In other words, the body never becomes more efficient, I get tired and sore, the exercise never gets any easier, and therefore I'm not able to push myself even more.
Stephanie gave me an article to read entitled "Aerobic Base Training: Going Slower to Get Faster." I highlighted a lot of the article, but here are three sentences that stand out to me now when I reread it:
The hard part of base training is having the discipline to train at these low intensities.
Even spending short amounts of time above your aerobic zone degrades the workout.
You have to let your anaerobic system atrophy during base.
So, what does all this mean? It means I need to just trust Stephanie's advice - which is based on tests on my own physiology - and follow the training program. This is going to be difficult for many reasons: I love group fitness classes, I am having a hard time dealing with the fact that my calorie burn will be pretty low, and I just did a 5k race and loved it and was hoping to do more this summer. I may not be in the gym as often for awhile, or if I am, it may be on the elliptical machine instead of in a class. I'd really like to maximize my own metabolism, but it will mean giving up the things I love for just a short while.
The Good, the Bad, the Weight Gain
I'll start with the good: I ran the Kalamazoo Klassic 5k this Saturday. I had a time to beat in mind: 28:47, which was my Campus Classic time from 2009 (the last official 5k I did). I came in at 27:34 - I'm no speedster, but that's an average time of 8:55 per mile, and I'm happy with that! It gives me a goal to beat.
I saw lots of SWAT people at the race. Christen McCool, our amazing Attack/Pump/Flow/Step instructor (she's also certified in Vive and RPM, by the way), did BOTH the 10k and 5k, placing second in our age group for the 10k and first in our age group for the 5k. Wowza!!! Chuck Williams, former featured member on the blog, did the Pump & Run and came in first in his age group. Go Chuck!!!
Now for the bad. After taking it easy on my trip to California, I'm having a hard time getting back into the swing of things. My weight this morning is 161.4, up from 159 before the trip. I want to keep losing, but I need some encouragement!!!!
I saw lots of SWAT people at the race. Christen McCool, our amazing Attack/Pump/Flow/Step instructor (she's also certified in Vive and RPM, by the way), did BOTH the 10k and 5k, placing second in our age group for the 10k and first in our age group for the 5k. Wowza!!! Chuck Williams, former featured member on the blog, did the Pump & Run and came in first in his age group. Go Chuck!!!
Now for the bad. After taking it easy on my trip to California, I'm having a hard time getting back into the swing of things. My weight this morning is 161.4, up from 159 before the trip. I want to keep losing, but I need some encouragement!!!!
Friday, June 15, 2012
Metabolic Testing, Part Two: RMR
As I discussed in my previous post about the metabolic assessment I did last week, there are two tests: Resting Metabolic Rate (RMR) and Exercise Metabolic Assessment (EMA). I'll talk about the results from my RMR test today.
When I got there, Stephanie (owner of In the Zone) took some basic data (age, weight, height, etc.) and plugged it into her computer program. Then she had me put on a heart rate monitor, and she also put a mask on my face, making sure it fit pretty tightly. I'm glad I couldn't see myself; I'm pretty sure I looked like Hannibal Lecter. The mask measured the amount of oxygen in the air I exhaled to calculate how much of it my body was consuming. Since this test measures your body at rest, it's important to be very relaxed (part of which means fasting for 12 hours prior to the test so your metabolism is at rest). Stephanie turned off the lights and left the room, encouraging me to just chill out for the approximately 15 minutes the test would take.
The test results are immediate, and there was some good news and some bad news. The good news: my resting heart rate averaged 49 beats per minute (the lower, the better!). The other good news: based on the amount of oxygen and carbon dioxide I exhaled, the results showed that I am mostly aerobic at rest - 80%, in fact. That means that my body uses mostly stored fat for fuel when I'm at rest, instead of just burning carbs and breaking down muscle. The low heart rate and the aerobic respiration are both a result of the aerobic training I have done.
The bad news: my body only burns 1,302 calories at rest, which she confirmed is pretty low. When she said that, I really thought I was going to cry. When I only eat 1,300 calories, I feel insane. I get cranky with my family and lack the energy to focus on anything. However, Stephanie immediately reassured me that was the absolute lowest my body burns, without moving at all during the day. She said that the RMR number is what doctors would use to calculate how much to give a person in a coma; it is NOT what I should be eating daily. She then calculated for lifestyle factors. Being a teacher and a mom, I'm up and about a lot during the day. I definitely move more than someone with a desk job, but I move way less than a construction worker or a dance instructor, for example. So, we entered "light" for the lifestyle factors (the second lowest category), which added another 521 calories, bringing the grand total for the day to 1,823 calories. Stephanie said to stick to that 1,800 calories no matter what.
After leaving, I had a moment of panic. In order to lose just a pound per week, I'd need to cut out 3,500 calories. If I am eating 1,800 calories per day, I'll maintain my weight. Cutting out 3,500 calories per week brings me back down to that evil number of 1,300 calories per day. Of course, exercise will take care of some of those calories, so I'll be able to eat more. But what about rest days? And what if I don't exercise enough to burn 500 calories? I emailed Stephanie and asked what I should do on rest days. Here was her response: "I think you should NOT eat under 1800 calories per day, even on rest days. That is my recommendation for health and sustainable weight loss. 1800 cals is what you burn per day without exercise. If you do eat under that amount on an occasional day or so, it is not catastrophic...just not sustainable. Hope that helps."
I told her I was going to print that and frame it! I'm still really nervous I'm going to gain all the weight back (which I may have done when I was in California - I'm still too scared to get on the scale!), but I'm willing to give this a chance.
I highly recommend getting this test done. It was awesome to have concrete information just about me!!
When I got there, Stephanie (owner of In the Zone) took some basic data (age, weight, height, etc.) and plugged it into her computer program. Then she had me put on a heart rate monitor, and she also put a mask on my face, making sure it fit pretty tightly. I'm glad I couldn't see myself; I'm pretty sure I looked like Hannibal Lecter. The mask measured the amount of oxygen in the air I exhaled to calculate how much of it my body was consuming. Since this test measures your body at rest, it's important to be very relaxed (part of which means fasting for 12 hours prior to the test so your metabolism is at rest). Stephanie turned off the lights and left the room, encouraging me to just chill out for the approximately 15 minutes the test would take.
The test results are immediate, and there was some good news and some bad news. The good news: my resting heart rate averaged 49 beats per minute (the lower, the better!). The other good news: based on the amount of oxygen and carbon dioxide I exhaled, the results showed that I am mostly aerobic at rest - 80%, in fact. That means that my body uses mostly stored fat for fuel when I'm at rest, instead of just burning carbs and breaking down muscle. The low heart rate and the aerobic respiration are both a result of the aerobic training I have done.
The bad news: my body only burns 1,302 calories at rest, which she confirmed is pretty low. When she said that, I really thought I was going to cry. When I only eat 1,300 calories, I feel insane. I get cranky with my family and lack the energy to focus on anything. However, Stephanie immediately reassured me that was the absolute lowest my body burns, without moving at all during the day. She said that the RMR number is what doctors would use to calculate how much to give a person in a coma; it is NOT what I should be eating daily. She then calculated for lifestyle factors. Being a teacher and a mom, I'm up and about a lot during the day. I definitely move more than someone with a desk job, but I move way less than a construction worker or a dance instructor, for example. So, we entered "light" for the lifestyle factors (the second lowest category), which added another 521 calories, bringing the grand total for the day to 1,823 calories. Stephanie said to stick to that 1,800 calories no matter what.
After leaving, I had a moment of panic. In order to lose just a pound per week, I'd need to cut out 3,500 calories. If I am eating 1,800 calories per day, I'll maintain my weight. Cutting out 3,500 calories per week brings me back down to that evil number of 1,300 calories per day. Of course, exercise will take care of some of those calories, so I'll be able to eat more. But what about rest days? And what if I don't exercise enough to burn 500 calories? I emailed Stephanie and asked what I should do on rest days. Here was her response: "I think you should NOT eat under 1800 calories per day, even on rest days. That is my recommendation for health and sustainable weight loss. 1800 cals is what you burn per day without exercise. If you do eat under that amount on an occasional day or so, it is not catastrophic...just not sustainable. Hope that helps."
I told her I was going to print that and frame it! I'm still really nervous I'm going to gain all the weight back (which I may have done when I was in California - I'm still too scared to get on the scale!), but I'm willing to give this a chance.
I highly recommend getting this test done. It was awesome to have concrete information just about me!!
Thursday, June 14, 2012
Back to Reality
The California trip was just wonderful - I had a great time with my family (although I missed my husband and kids a ton). We celebrated Steve's graduation, toured some pretty cool places, enjoyed perfect weather, ate great food, saw a cousin I haven't seen in years and years, and just relaxed. I included some pictures at the bottom of this post.
I definitely didn't worry too much about food while I was there; instead, I tried to stay active every day (which negated approximately 0.000000412% of the calories I consumed). On Friday morning, I walked the Delta concourse at DTW for 45 minutes until it was time to board my plane. On Saturday, my brother and I hiked to the top of Bishop Peak in San Luis Obispo. I jogged along the Pacific Ocean (Pismo Beach) for 4 miles on Sunday and 5 miles on Monday.
Exercising outside in an environment like that is just good for the soul. I felt like I could have kept going forever, breathing the fresh air and basking in the sunshine (wearing 70 SPF, of course - I am meant to be ghostly pale). I enjoyed every minute. Well, minus the sand in the shoes on the beach and what felt like impending doom as I tried to make my way down the mountain without falling.
By Monday, I was ready to come home and see my babies; besides, I am not meant to be a California girl permanently, what with my fear of tsunamis (seriously, I have a recurring nightmare about them, fueled by actual events and by movies like 2012 and Hereafter) and my general lack of the $8 million it would take to purchase a 400 square foot home.
I need to set some more goals so I stay focused this summer. Here they are:
1. I will give up pop and candy for the summer. (Have I mentioned that I love Diet Pepsi fountain pop? This will be a hard one.)
2. I will stick to my allotted calories EVERY day, with a few exceptions: July 21 (my friend Courtney's wedding), July 25 (my birthday), the first weekend in August (a possible trip to Cedar Point, date to be determined), and August 25 (my friend Jen's wedding).
3. I will incorporate a speed workout once a week.
I definitely didn't worry too much about food while I was there; instead, I tried to stay active every day (which negated approximately 0.000000412% of the calories I consumed). On Friday morning, I walked the Delta concourse at DTW for 45 minutes until it was time to board my plane. On Saturday, my brother and I hiked to the top of Bishop Peak in San Luis Obispo. I jogged along the Pacific Ocean (Pismo Beach) for 4 miles on Sunday and 5 miles on Monday.
Exercising outside in an environment like that is just good for the soul. I felt like I could have kept going forever, breathing the fresh air and basking in the sunshine (wearing 70 SPF, of course - I am meant to be ghostly pale). I enjoyed every minute. Well, minus the sand in the shoes on the beach and what felt like impending doom as I tried to make my way down the mountain without falling.
By Monday, I was ready to come home and see my babies; besides, I am not meant to be a California girl permanently, what with my fear of tsunamis (seriously, I have a recurring nightmare about them, fueled by actual events and by movies like 2012 and Hereafter) and my general lack of the $8 million it would take to purchase a 400 square foot home.
I need to set some more goals so I stay focused this summer. Here they are:
1. I will give up pop and candy for the summer. (Have I mentioned that I love Diet Pepsi fountain pop? This will be a hard one.)
2. I will stick to my allotted calories EVERY day, with a few exceptions: July 21 (my friend Courtney's wedding), July 25 (my birthday), the first weekend in August (a possible trip to Cedar Point, date to be determined), and August 25 (my friend Jen's wedding).
3. I will incorporate a speed workout once a week.
 | |
| I was able to wear a smaller dress to my brother's graduation than I would have been able to wear a few months ago! |
 |
| My little brother, Steve, who graduated with a Masters in City and Regional Planning |
 |
| At the top of Bishop Peak in San Luis Obispo |
 |
| My running track - Pismo Beach |
 |
| My stepmom (Barb), dad (Dan), me, and Steve |
Tuesday, June 12, 2012
FEATURED MEMBER: Merle
This week I'm featuring Merle, who has been a member at SWAT for a long time! You can catch her and her husband, Dale, in the gym most mornings, taking classes or doing cardio together. Dale will be our featured member next week!
Tell us a little about yourself.
I am a registered nurse working as the Director of Client Care for Hospice of Southwest Michigan. I’ve been married to Dale for 35 years and have 2 married children, Kristie and Layne, with 3 grandsons. Dale and I love to travel, camp and are active in our church along with many community organizations.
What is your usual weekly workout routine?
I am a registered nurse working as the Director of Client Care for Hospice of Southwest Michigan. I’ve been married to Dale for 35 years and have 2 married children, Kristie and Layne, with 3 grandsons. Dale and I love to travel, camp and are active in our church along with many community organizations.
What is your usual weekly workout routine?
Monday, Wednesday and Friday 6:00am Body Pump, Tuesday cardio with Thursday a bit of cardio then Yoga. An occasional bike ride on the weekends but most often running around helping with our grandsons ages 6 weeks to 4 yr.
What are your go-to snacks and meals?
What are your go-to snacks and meals?
Almonds, nuts, fiber bars and plain Greek yogurt. I do love Nacho chips. I used to love potato chips but found the nacho chips are just as good with fewer calories and fat. I eat lots of veggies, salads most often for lunch, and for dinner I eat whatever Dale has on the table when I get home from work. I try to stay away from bread and limit cheese.
How do you balance being active with the demands of your daily life?
How do you balance being active with the demands of your daily life?
I am a planner so most things have a time and place. Waking up and going to the gym first thing in the morning woks the best for me. I have everything ready the night before and that includes packing a lunch and plenty of healthy snacks for the day at work. If not, the candy jar or other snacks at work are just too tempting
What is a fitness or healthy living goal you have for yourself?
What is a fitness or healthy living goal you have for yourself?
I have a body weight limit that I will not go above. When I get close I cut back on food, make sure the food I eat is healthy, drink lots of water and a do a bit more aerobic exercise. My true goal for fitness is to grow old gracefully and strengthen my heart. My mother died of a stroke, and when I think of going to McDonalds, I think of her and by-pass the fast food. I didn’t inherit great healthy genes so it is up to me to change that lifestyle.
What do you like about being a member at SWAT?
What do you like about being a member at SWAT?
It is all-inclusive—classes are readily available, staff and members are friendly and caring. I feel that I am "part of the club.”
What is your favorite class at SWAT? Why?
What is your favorite class at SWAT? Why?
BodyPump. As I age it gives me what I need—strengthening for my bones along with cardio. I’m trying to increase my weights right now
Do you have a person who is your healthy living/fitness inspiration? Who and why? My husband Dale. He is so healthy it can be hard to live with him at times. He loves to exercise, eats very well and when he snacks it is on fruit! Who uses fruit as a snack and enjoys it? At the gym, Marta is an inspiration. She always is an encourager, upbeat and pushes to the maximum just when I need it.
Do you have a person who is your healthy living/fitness inspiration? Who and why? My husband Dale. He is so healthy it can be hard to live with him at times. He loves to exercise, eats very well and when he snacks it is on fruit! Who uses fruit as a snack and enjoys it? At the gym, Marta is an inspiration. She always is an encourager, upbeat and pushes to the maximum just when I need it.
Friday, June 8, 2012
California Dreamin'
Here it is, the day I looked toward 12 weeks ago and said, "I will lose 10 pounds by then." I did it - plus three extra pounds! We'll call those three pounds buffer pounds...I'm pretty sure we're doing wine tasting tours out in San Luis Obispo this weekend. In that goal-setting post, I'd said I wanted to find a cute dress to wear to my brother's graduation, and I did - I'll post a pic later. I'm definitely not what you'd call "skinny," but I feel healthy and happy with where I'm heading. Now, it's off to the west coast for me for a whirlwind of a weekend.
Starting weight: 172
Today's weight: 159
Starting weight: 172
Today's weight: 159
Wednesday, June 6, 2012
Metabolic Testing: Part One
I had my resting and exercise metabolic testing done yesterday at .In the Zone It was an awesome experience, and I wish everyone working out at SWAT would go get it done!!! There is SO much information for me to digest, so once I have a chance to do that, I'll post more about it.
I know I haven't had a lot of posts lately - I'm in the midst of two of the busiest weeks of my life, with choir concerts, field trips, t-ball games, birthday parties, and on and on. I promise I'll be updating more often after KPS gets out of school for the summer!
In the meantime, does anyone have any success stories - large or small - they are willing to share? Post a comment below! I'd love to hear some good news!!!
I know I haven't had a lot of posts lately - I'm in the midst of two of the busiest weeks of my life, with choir concerts, field trips, t-ball games, birthday parties, and on and on. I promise I'll be updating more often after KPS gets out of school for the summer!
In the meantime, does anyone have any success stories - large or small - they are willing to share? Post a comment below! I'd love to hear some good news!!!
Tuesday, June 5, 2012
FEATURED MEMBER: Abby
This week's featured member is Abby. We've been doing the 5:30 am BodyAttack class together for months now, but we only recently discovered we graduated from the same high school (Rochester Adams) only one year apart!!! When I saw tiny Abby squatting with 30 lbs on each side of the bar in Pump, that was what inspired me to increase to the same weight. She's super strong!
Tell us a little about yourself.
I am a nurse at the West Michigan Cancer Center. It is of the things I am most passionate about. It helps keep me grounded and reminds me how precious life is. I have been married for almost 3 years, no children. Outside of work I enjoy spending time with my family and friends, golfing, boating, skiing, snowmobiling, reading, cooking, and baking.
What is your usual weekly workout routine?
Depending on the time of year my routine changes. If it’s warm enough outside I like to walk or run. In the colder months I run on the treadmill and do BodyStep. I usually take 2-3 BodyPump classes a week and a Body Attack class when I can fit it in.
What are your go-to snacks and meals?
I eat a lot of fresh fruits and vegetables.
How do you balance being active with the demands of your daily life?
I do my best to plan ahead and stay organized. Exercise is a priority so I usually always find time to fit it in, even if it requires me waking up early.
What is a fitness or healthy living goal you have for yourself?
I honestly don’t have one. I would like to be able to maintain the fitness level I am at right now.
What do you like about being a member at SWAT?
Hands down, my favorite thing about SWAT is the group fitness classes. I have been doing group fitness classes for 15 years and have never found classes that challenged or motivated me more. I credit that mostly to the instructors at SWAT. I have met some really great people at SWAT. I look forward to going to SWAT because I feel better walking out then I did walking in.
I am a nurse at the West Michigan Cancer Center. It is of the things I am most passionate about. It helps keep me grounded and reminds me how precious life is. I have been married for almost 3 years, no children. Outside of work I enjoy spending time with my family and friends, golfing, boating, skiing, snowmobiling, reading, cooking, and baking.
What is your usual weekly workout routine?
Depending on the time of year my routine changes. If it’s warm enough outside I like to walk or run. In the colder months I run on the treadmill and do BodyStep. I usually take 2-3 BodyPump classes a week and a Body Attack class when I can fit it in.
What are your go-to snacks and meals?
I eat a lot of fresh fruits and vegetables.
How do you balance being active with the demands of your daily life?
I do my best to plan ahead and stay organized. Exercise is a priority so I usually always find time to fit it in, even if it requires me waking up early.
What is a fitness or healthy living goal you have for yourself?
I honestly don’t have one. I would like to be able to maintain the fitness level I am at right now.
What do you like about being a member at SWAT?
Hands down, my favorite thing about SWAT is the group fitness classes. I have been doing group fitness classes for 15 years and have never found classes that challenged or motivated me more. I credit that mostly to the instructors at SWAT. I have met some really great people at SWAT. I look forward to going to SWAT because I feel better walking out then I did walking in.
Monday, June 4, 2012
Weekly Weigh-in and Food Journal
Four days ahead of schedule, and I met my goal of getting to 160 pounds! Considering this week involved a Memorial Day cookout, a trip to Michigan's Adventure, and two birthday parties (Ozzie turns one tomorrow!), I did pretty well.
That being said, for the amount I'm exercising, I still think the weight is coming off very slowly. It has to be a food issue...hopefully the metabolic testing I'm doing tomorrow will help steer me in the right direction!!!
Starting weight: 172
Last week's weight: 160.4
This week's weight: 159.8
Monday, May 28 (? calories)
Breakfast (250 calories):
6 scrambled egg whites, oatmeal
Workout:
Bike ride - 21 miles (about 1.75 hours)
Snack (160 calories):
Greek yogurt, baked tortilla chips
Dinner (?):
We went to a party at a friend's house. I didn't keep track of everything, but I also tried to make sure I didn't eat
too much (I'd gone on a 21 mile bike ride, so I did have a lot of calories left!). I ate the following: chips and
salsa, turkey burger (no bun), baked chips, 1 beer, 1 cup of a mixed drink, quinoa salad, grilled veggies, and
a few other things.
Tuesday, May 29 (1,645 calories)
Breakfast (336 calories):
1 large banana, oatmeal, skinny mocha
Lunch (476 calories):
spinach salad with feta cheese and olive oil/vinegar dressing, 1 c. blueberries, Greek yogurt, Baked Lays
Snack (150 calories):
1 small apple, 1 T. peanut butter
Workout:
Jogging - 4 miles
Dinner (483 calories):
Scramble with egg whites, mushrooms, onions, and turkey bakon; 1/4 c. quinoa salad
Snack (200 calories):
1 banana, 1.5 c. canteloupe
Wednesday, May 30 (1,943 calories - trip to Michigan's Adventure!)
Breakfast (455 calories):
Oatmeal with raisins and protein powder; skinny mocha
Lunch (700 calories):
Pure Organic Fruit & Nut Bar, french fries
Snacks (600 calories):
ice cream, fruit & yogurt parfait, Twizzlers
Dinner (188 calories):
4 oz. chicken
Workout:
walking around Michigan's Adventure all day!
Thursday, May 31 (1,719 calories)
Workout:
BodyAttack class
Breakfast (428 calories):
6 scrambled egg whites, 1 large banana, skinny mocha
Lunch (626 calories):
QDoba naked burrito - black beans, chicken, guacamole, chips, and fajita vegetables
Dinner (440 calories):
spinach salad with olive oil/vinegar and fat free feta, oatmeal with raisins and protein powder
Snack (245 calories):
apple with 2 T. peanut butter
Friday, June 1 (? calories)
Breakfast (396 calories):
Oatmeal, 6 scrambled egg whites, 1/2 banana, coffee with 2 T. cream
Workout:
BodyPump class and 20 minutes elliptical at low intensity
Lunch (417 calories):
spinach salad with 3 oz. chicken and oil/vinegar, oatmeal and raisins, almonds
Dinner (?):
At a birthday party for a family friend, I didn't keep track of amounts, but I ate the following:
veggies and dip, blueberries, watermelon, mini-pizza, and birthday cake
Saturday, June 2 (1,790 calories)
Breakfast (206 calories):
6 scrambled egg whites, 1/2 banana
Workout:
Floor workout with Jessica, SuperRPM class
Lunch (527 calories):
4 oz. pork tenderloin, 1/2 c. brown rice, mixed vegetables, 1 c. grapes
Snack (151 calories):
almonds, Greek yogurt
Dinner (676 calories):
spinach salad with fat free feta, 1 c. garbanzo beans, and oil/vinegar dressing, apple with peanut butter,
1 banana
Snack (230 calories):
oatmeal and raisins
Sunday, June 3
I didn't keep track today. We had Ozzie's first birthday party, and so I ate a really healthy breakfast and snack (eggs and Greek yogurt, respectively), took the Attack/Pump combo AND Flow, and then ate party food. Our version of party food is pretty healthy: veggies and dip, guacamole and baked tortilla chips, and fruit kebabs. Of course, there were some not-so-healthy options: cake (because of the gluten, I could only eat frosting), frozen yogurt, and Doritos.
That being said, for the amount I'm exercising, I still think the weight is coming off very slowly. It has to be a food issue...hopefully the metabolic testing I'm doing tomorrow will help steer me in the right direction!!!
Starting weight: 172
Last week's weight: 160.4
This week's weight: 159.8
Monday, May 28 (? calories)
Breakfast (250 calories):
6 scrambled egg whites, oatmeal
Workout:
Bike ride - 21 miles (about 1.75 hours)
Snack (160 calories):
Greek yogurt, baked tortilla chips
Dinner (?):
We went to a party at a friend's house. I didn't keep track of everything, but I also tried to make sure I didn't eat
too much (I'd gone on a 21 mile bike ride, so I did have a lot of calories left!). I ate the following: chips and
salsa, turkey burger (no bun), baked chips, 1 beer, 1 cup of a mixed drink, quinoa salad, grilled veggies, and
a few other things.
Tuesday, May 29 (1,645 calories)
Breakfast (336 calories):
1 large banana, oatmeal, skinny mocha
Lunch (476 calories):
spinach salad with feta cheese and olive oil/vinegar dressing, 1 c. blueberries, Greek yogurt, Baked Lays
Snack (150 calories):
1 small apple, 1 T. peanut butter
Workout:
Jogging - 4 miles
Dinner (483 calories):
Scramble with egg whites, mushrooms, onions, and turkey bakon; 1/4 c. quinoa salad
Snack (200 calories):
1 banana, 1.5 c. canteloupe
Wednesday, May 30 (1,943 calories - trip to Michigan's Adventure!)
Breakfast (455 calories):
Oatmeal with raisins and protein powder; skinny mocha
Lunch (700 calories):
Pure Organic Fruit & Nut Bar, french fries
Snacks (600 calories):
ice cream, fruit & yogurt parfait, Twizzlers
Dinner (188 calories):
4 oz. chicken
Workout:
walking around Michigan's Adventure all day!
Thursday, May 31 (1,719 calories)
Workout:
BodyAttack class
Breakfast (428 calories):
6 scrambled egg whites, 1 large banana, skinny mocha
Lunch (626 calories):
QDoba naked burrito - black beans, chicken, guacamole, chips, and fajita vegetables
Dinner (440 calories):
spinach salad with olive oil/vinegar and fat free feta, oatmeal with raisins and protein powder
Snack (245 calories):
apple with 2 T. peanut butter
Friday, June 1 (? calories)
Breakfast (396 calories):
Oatmeal, 6 scrambled egg whites, 1/2 banana, coffee with 2 T. cream
Workout:
BodyPump class and 20 minutes elliptical at low intensity
Lunch (417 calories):
spinach salad with 3 oz. chicken and oil/vinegar, oatmeal and raisins, almonds
Dinner (?):
At a birthday party for a family friend, I didn't keep track of amounts, but I ate the following:
veggies and dip, blueberries, watermelon, mini-pizza, and birthday cake
Saturday, June 2 (1,790 calories)
Breakfast (206 calories):
6 scrambled egg whites, 1/2 banana
Workout:
Floor workout with Jessica, SuperRPM class
Lunch (527 calories):
4 oz. pork tenderloin, 1/2 c. brown rice, mixed vegetables, 1 c. grapes
Snack (151 calories):
almonds, Greek yogurt
Dinner (676 calories):
spinach salad with fat free feta, 1 c. garbanzo beans, and oil/vinegar dressing, apple with peanut butter,
1 banana
Snack (230 calories):
oatmeal and raisins
Sunday, June 3
I didn't keep track today. We had Ozzie's first birthday party, and so I ate a really healthy breakfast and snack (eggs and Greek yogurt, respectively), took the Attack/Pump combo AND Flow, and then ate party food. Our version of party food is pretty healthy: veggies and dip, guacamole and baked tortilla chips, and fruit kebabs. Of course, there were some not-so-healthy options: cake (because of the gluten, I could only eat frosting), frozen yogurt, and Doritos.
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