Weight loss pt. 2

Every day when I weigh myself lately, the scale is reporting a lower number. Here is a summary of changes I've made over the past week or so:

1. Walk throughout the day (before breakfast, after lunch, and after dinner - especially if I've eaten carbs). My goal is to hit 10,000 steps, and I usually make it.

2. No carbs after 8 pm. 

3. Hit the gym 3 times per week. 

4. Cut back on calories. Cut out the little things that add up like butter and cream. 

5. Eat more healthy fats. I probably eat at least half an avocado per day. 

6. Drink lots of water (minimum of 8 glasses but up to 15 especially if I hit the gym). 

7. Get at least 7 hours of sleep per night.

My jawbone up and my fitness pal are both really helping me stay on top of these things.   

Weight loss

I'm pleased to say that I've been under a 10 lb marker for the past three days. I had an active weekend with moderately healthy eating. Glad to see the results. I've been mostly back on track since 7/15, but I can see that I need to reduce calories or increase caloric burn in order to actually lose weight. 

And in addition to finally losing weight, I think I look and feel healthier overall. I think my skin has a brighter appearance. 

On a sad note, I found out yesterday that my Tim Hortons large coffee with triple cream is 270 calories! I've been drinking it this way for years. I am now giving it up for the most part. Coffee from home from now on. 

Update: went to crossfit tonight. I completed it and even made a new friend. That's actually one of the things that I really like about cf. People are just so nice and they are also so encouraging. Another super positive thing is that I did Burpees tonight. Like actually did them rather than half assing it. I didn't enjoy them but it's good to see progress. FYI...amrap means as many rounds/reps as possible. Eomotm means every other minute on the minute. Good times. 

Did it!

Last night I decided to speed up my morning walk for today. Jogged it instead. Slow jog, yes, but I didn't stop the whole half mile (haha). Believe it or not, this is progress and it was till challenging. My goal is to get to one mile without stopping. Maybe I could have done it today but I met my challenge, and that is what I was going for today. I'll have to form a longer route to test out later. 

Went for 1.3 mile walk after lunch and then hit up crossfit tonight for a grueling 1 hr workout. Good news is that I can do what seems to be unlimited squats by now. Bad news...still have trouble getting through just a few Burpees. I really hate those. Great news is that I got in my 10,000 steps today. 

10,000 steps

Today was my fifth consecutive day of getting in 10,000 steps. Today I walked 3 intentional miles - .5 before breakfast, 1.5 after lunch, and 1 mile before bed. I love my jawbone up. It asked me to commit to 10,000 steps today. If I hadn't, I would've stopped at 7,500 and gone to bed. It really helps me to go the extra mile (no pun intended). 

Breakfast was protein pancake with blueberries. Lunch was pizza party at work (planned cheat). Dinner was grilled chicken. I skipped the ice cream bar at work (celebration type of day) and I also did not go back later for leftover pizza when others were. I am pleased to see my resolve strengthening. 

One thing I realized today is that I like to create little challenges/rules for myself... Like a game. Two challenges that I've implemented this week:

1) no carbs after 8 pm (based on something I read this week). 

2) if I eat starch for a meal, I have to walk before or after the meal (I've read this helps with blood sugar levels - which ties directly into the body's ability to burn at). 

These little challenges keep me focused. I'm so pleased with my progress this week. I am very determined to lose a pound or two. I'll weigh myself officially on Saturday. 

August 5

Today started out well with high protein pancake and blueberry compote. (Blythe's Protein Pancakes - google it). 

For lunch, I ate a salad that my daughter made. It was very good with romaine lettuce, chicken, red onions, avocados, jalapeño stuffed olives, and sumac dressing. I know that a large issue with me is not enough preparation. With no plan, the chances of me getting a burger for lunch increases dramatically. My other problem is that I'm constantly running short on time. So I had an idea yesterday... Pay my teens to prepare my lunch for me. I'll save money in the long run since I won't be grabbing lunch at restaurants as much. Also, calories should be lower. 

After lunch, I went for 1 mile walk. I'd like to get in 10,000 steps today. My jawbone UP sends me challenges here and there that I have the option of accepting. Today's challenge was to continue my 3 day trend of 10,000 steps. This is actually not that simple while working at a desk all day. I have crossfit tonight but that alone will not get me to 10,000. Hence the walk. So far today, I'm at 4,500 and on track to hit my goal. 

Best part of today...A friend told me that I'm looking thinner. I'm in this for the long haul so I'm not getting frustrated with the scale nor am I weighting myself frequently. In the first couple of weeks of CF I actually gained a little, but I am seeing positive improvements on my body nonetheless. It was nice to hear that someone else sees a difference of course. 

Update: I wimped out on crossfit tonight. Saw the workout posted online and got intimidated. I need to stop looking. That being said, I did end up going to planet fitness and doing the 30 minute circuit. I finished the evening with a half mile walk to get to my 10,000 steps. 

And I was under my calorie goal. So I'll call this day a mid-level success. I'm not disappointed. 

Working in the office today

I made my breakfast and lunch last night. Now I just have to be strong and follow through with eating it. I'll allow myself an afternoon coffee. I also plan to take a walk during the workday...maybe walk to get coffee instead of drive. 

Then I plan to have a moderate dinner and go for a walk tonight before bed. 

I need to pick up some almonds or something for snacks during the day. Maybe cut up some veges. 

Update: I finished according to plan today! Walked over 3 "intentional" miles and stayed under my calorie goal for the day. Very exciting. 

Tomorrow is a crossfit day.

Another good start

Had a healthy breakfast...oat bran hot cereal and omelet with 3 egg whites and one yolk. Going to crossfit soon. I can do it. 

It sucked, but I did it. See pic below. 2 minutes rest in between each set. Plus 1000m run to warmup and suicide dashes to finish. I was pleased with 1000m run. I did 800m run a couple of weeks ago, and I saw considerable improvement already in my stamina. Still have a long way to go but it's encouraging. The truth is that I saw the workout posted before I walked in. I almost drove away. I'm glad I didn't. 

Next is to go home and quickly drink protein shake then cook up chicken for salads. 

Determined today

Started out the day right today. Trying to make both small and large changes today. Skipped the cream in my coffee. Had cocoa drink for second drink instead of coffee. Made scrambled eggs with spinach and feta. Measured out the feta and skipped the butter. 

I also went for a 30 minute walk before eating breakfast...about 1.75 miles. I'm determined to stay active today. My jawbone UP has a feature where it'll buzz if I'm not active for 30 minutes. My goal today is to actually take action when it goes off. Walk a half mile, do 15 squats, or 15 girl push-ups. 

I already know that dinner will be tough today as I promised the kids I would make lasagna. That's ok. The additional activity should compensate some, and I'll take it easy on portion size. 

I plan to just edit this post throughout the day to track my success. I read something today that encouraged me to visualize my day before it happens. Like when I'm in bed, I should visualize getting up and going for a walk. During my walk, visualize what I'm going to eat when I return. So far so good. 

Breakfast...it was good, but I may need something more. Maybe I'll just start with water then plan to eat something else in two hours. 

10:30 - 1.75 mile walk

11:40- 20 squats

1:25 - 20 girl push-ups 

3:30 - 0.5 mile walk

9:30 - 0.5 mile walk

Did well today. Pleased with eating and activity. 

I want to eat

Tonight has been one of those nights where I want everything bad. Instead I ate a pork chop and some tilapia. Tilapia was breaded but it's better than pizza, burgers, Thai, etc...

Btw...apologies for posting so much, but I'm treating this as my journal I guess and posting my thoughts as they happen. I'm sure I'll cut back soon. 

Activity levels while working from home

I basically have not gotten any steps in today as I worked from home. And I thought desk job was sedentary. I'm at like 700 steps today. Need to at least get out to take a walk. 

I'm back

So here I am again. I'll probably keep posts short for a while. Below is an overview of where I stand. 

- I gained all my weight back. :(

- I completed my degree and basically got the job I worked so hard toward. :)

- I'm working on getting my weight down and level of fitness back to where it was if not better. It's going to take a long time. 

- I'd like to lose 75 lbs. 

- I joined crossfit a few weeks ago. It's kicking my ass, but I am committed to it. 

- The kids go back to school in a month. I hope my commitment to crossfit will not be dampened by more hectic schedule. It's already challenging enough without having to adhere to bedtimes and help kids with homework. At least I have another month to make it a part of my lifestyle before school is back in session. 

Not sure if anyone is out there to read this, but I'll try to keep posting. I remember what a great help it was the last time to have the group's support.