Saturday, February 28, 2009

Great Workout Today


After a 10-hour drive yesterday, I couldn't wait to get to the gym this morning. I worked hard and really enjoyed myself. Did several sets of squats, and got the best compliments from Donnie -- "You have the best squat form of anyone I have seen." "Perfect form." My trainers must instinctively know that I just THRIVE on that kind of feedback. Definitely felt strong this morning. Still working on figuring out the diet, in the context of my daily life. This week, I was out of town and there was simply no way I could eat the high-protein diet, so I just enjoyed myself and didn't beat myself up. I don't know but that keeping the mental focus strong is sometimes as helpful as the physical part. Sometimes!

Monday, February 9, 2009

Finally Figured out I Just Needed Some Carbs


My bottom line is that I want to be healthy. I love the idea of being thinner, too, but it is not as important ultimately as being healthy and enjoying my quality of life. I've tried to continue with as much of the Green Bean diet as I could, but have really been struggling. Finally, yesterday, I said the heck with it. I figure it was just the wisdom of my body overcoming the fuzziness of my brain, and surprisingly, I started feeling much more energetic yesterday and I noticed a HUGE difference today. This is so important as I have five children depending on me (some more than others!) for many things and wow it was great today to be able to focus on what I needed to focus on, after so many days of feeling like all I had energy for was a long nap.

Feeling stronger today: yes!

Thursday, January 29, 2009

I've Been Sprung From Green Bean Hell

My trainer suggested a meal plan to me around the first of the year. His words, "Let's see how this goes for 10 days with no cheats except your husband's birthday meal [on Dec. 31]."

This eating plan was a very strict, very low-carb diet, with a two-hour window each week to have a "cheat meal." The first two weeks I did very well, and the cheat meal was very satisfying, entirely devoid of guilt. I had definitely earned my cheat meal.

What was NOT in the meal plan was that my trainer developed some sort of personal issues that precluded him from training me (or anyone, for that matter). He "disappeared" and left me in Green Bean Hell.

I stuck with it for another two weeks, but as with all experiences I have had with high-protein, low-carb diets, my body eventually rebels. I was willing to do the diet for a short-term jumpstart on weight loss, but as the days dragged on, I was less and less able to be successful with such an extreme eating plan.

Had my trainer been able to stick around, I think he would have gradually adjusted what I was eating. And I know there are resource people at the gym to whom I can go to work on nutrition. Which I still plan to do.

But, for now, I've jettisoned the high-protein strict diet. What to put in its place? Perhaps a modified version of what I have been doing. Not sure. Bottom line is I want to be healthy and frankly, I feel great when I am eating high-protein, low-carb. There just must be some variant of it that would work better with my lifestyle and physiology.

Saturday, January 24, 2009

Taking the Long View on Protecting my Back


My trainers have consistently remarked on the work ethic I exhibit when I work out. Seems that they enjoy seeing a woman who pushes herself and is able to lift relatively heavy weights. It has come to my attention recently, though, that I may want to be extra careful as I lift heavy weights, in terms of what it may be doing to my back long-term.

I certainly hear comments from all sorts of people that they have one type of back trouble or another. I simply would like to continue to enjoy my workouts and make sure I am taking the best possible care of my back.

I did some internet research and I found conflicting info, as per usual, but I also found a site with this helpful info:

**Weight lifting back pain is a common side effect of resistance based exercise.
**Make sure to always use good posture and form when lifting.
**Do not attempt more than you are capable of lifting.
**Do not twist your waist when lifting or putting down weights.
**Using heavy weights, or lifting when your muscles are overtired, are very common causes of weight lifting back pain.
**It is crucial not to lift heavy weights with a bent back. The vertebrae are much stronger when the spine is straight.
**I prefer to keep the weights moderate and the repetitions higher. I do not do any power lifting and usually keep the weight to about half of my ability to lift.
**Common sense should be your guide.

I would think that working out with a personal trainer would be safer than working out by myself because the trainer can correct my form, if necessary. My trainer often comments that I have excellent form when squatting or doing deadlifts. Deadlifts are the exercise that I worry the most about.

I have decided that for now I will continue these exercises, with the following changes: First, I will ask my trainer to hand me the weights when the exercise does not include the motion of picking them up. Squatting while holding two 25 lb. weights is a different movement than picking up the weights from the floor. Second, I will ask my trainer to be very careful with my back, especially when it comes to deadlifts and squats. Third, I will request that my trainer keep my back health in mind when he is training me. And fourth, I will remember that as fun as it may be to get the bigtime compliments for lifting something so heavy, the momentary pleasure may not outweigh the potential long-term pain.

Take care of your back! It's the only one you get.

Wednesday, January 21, 2009

Two Steps Forward, One Point Five Steps Back

You know those five babies I told you about in my first post? Well, they are growing into children who still seem to need all kinds of things from their mother. Hence, the lack of posts lately. I can't blame it all on them, but I can sure try.

So, there have been all kinds of days since I last wrote, with many of them seeing very good nutrition as well as cardio and workouts. However, over the weekend, there was some big emotional stuff going on as we had the funeral of my father on Sunday.

Last evening, after eating well all day, I just really had to have some Special K. I don't know whether it was a physical need, or an emotional one, but I often find that I get to a place when I am eating high protein that NOTHING will do but carbs.

Those two bowls of Special K were just what I wanted and they seemed to satisfy whatever hunger I was feeding. Back on the wagon this morning, and making sure my response to last night is to just give myself grace. Perfection is not the goal!

Looking forward to my workout today.

Feeling stronger today? A tentative yes this morning.

Monday, January 19, 2009

Hang On!

I promise I will be back soon!

Friday, January 9, 2009

Exercising in a Difficult Time

Although I am a happy and positive person, I am going through something quite difficult right now. My father, with whom I am very close, is nearing the end of his life. Today, during the time I would normally do my cardio, I was at my parents' house, sitting with my father, scratching his back and murmuring soothing words. I came home this evening from their home, and realized I hadn't done any cardio today. Of course, 99 people out of 100 would excuse me for the day under the circumstances (and I'm one of the 99). But I have learned that rather than being a chore, cardio has the effect of energizing and encouraging me, physically and mentally. So, after I ate my proscribed meal, I got on the treadmill and did an entire cardio workout. I feel better. The earth wouldn't have collapsed if I had just curled up with a good book, but now I actually have enough energy to go back over to my parents' home and be there for them as much as I can for a few more hours.

Today's workout: 40 minutes interval training on treadmill.
Listened to while working out: Stephen Curtis Chapman, Andrea Bocelli, Don Henley, Annie Lennox, Clannad
Weight: 153.6
Water intake: Nearing goal of 1.5 gallons. 1 quart to go.
Feeling stronger today? Whenever I complete a workout or a cardio session, I do feel stronger. Today I am feeling not as strong as I watch someone I love suffering.

Thursday, January 8, 2009

Day 9 of Eating Plan


What works for me is to have a plan. I know some people hate routines and predictability. My mother can't stand to cook something the same way two times in a row -- too boring for her. But for me, when I have a plan, and don't have to make a decision about something in the midst of it, I do MUCH better.

This works with meal planning. After a busy day, going to the kitchen at 5:30 with nothing planned is the biggest drag. LaRosa's has made many a pizza for this household when I couldn't think of something to cook, or nothing was defrosted, etc.

It also works with daily eating, from the schedule to the actual food. I eat at 6:30, 9:30, 12:30, 3:30, and 6:30, and I know what I am going to eat at each of those times. At this point, my diet each day is identical to the day before. This is not a permanent arrangement, but it is necessary for now.

I worked out with my trainer today and we chatted about my food intake. I have been having trouble getting all the meals in because I haven't been anticipating well enough. It's not enough to plan to eat at 9:30. I need to think about where I'll be right before and after that. Even being at home today, I didn't get this meal in until 10:45.

So, I need to fine-tune the plan. Create a checklist of each item and when I will eat it. To some, that may sound just entirely too anal, but for me, in order to take care of myself, I MUST be deliberate about making it happen. Otherwise, at the pace life happens around here, hours go by and I realize I've missed another meal.

I'm sticking with my plan and seeing results!

Today's workout: 1 hour with personal trainer, focusing on legs and abs, including 15 trips up and down two flights of stairs! 32 minutes of interval training on the treadmill.
Listened to while working out: Talked with trainer. So much on my mind right now didn't need the additional distraction of the music.
Weight: 154.2
Water intake: Met goal of 1.5 gallons.
Feeling stronger today? Not only did I show that I am "hard as nails" (my trainer's words), I also changed my first flat tire on my own, in the snow. So, YES.

Tuesday, January 6, 2009

Day 7 Shows Results!

As I predicted(!), the need was to persevere. I finally had the chance today to eat all the meals as scheduled and as designed. With the holidays, I wasn't getting up early enough to get started by 6:30. Now that we are back into the swing of our regular schedule, the days start earlier.

Today's cardio: 35 minutes on treadmill doing interval training.
Weight: 155.2
Listened to: Eagles, TobyMac, Annie Lennox, Coldplay, U2, Joe Satriani and Don Henley
Do I feel stronger today: Absolutely!
Goal met for water intake: 1.5 gallons.

Monday, January 5, 2009

Day 6 of my Eating Plan . . .

and as hard as this is, the pounds should be falling off by the hour!

My first trainer told me not to weigh myself every day. Too much fluctuation up and down and can be discouraging. Yes, indeed.

But really I think I'm just impatient. It's hard to remember that I didn't put on this extra weight in a week, and it's not going to come off in a week, either.

One thing that keeps me going when I am struggling is knowing that I am getting stronger, both in my body and in my mental strength, by continuing on with what I have agreed to.

And I know the weight will come off. It's just important to take it one day at a time. One meal at a time, actually.

Today's exercise: 35 minutes on the treadmill, doing interval training part of the time. I chose to fastwalk the last half of the workout because my knees are 47 years old and need to be taken good care of so they will last for many more years. I find that jogging every day is too hard on them.
Today's weight: 157
Listened to while I was on the treadmill: Over the Hedge was playing in the background.
Feelin' stronger today? Yes.

Sunday, January 4, 2009

Words That Motivate Me


Recently, I changed trainers owing to an impending schedule change of my trainer, Mark. I trained with Mark for several months and would have been happy to continue on with him, but in a great move for him, he is taking a new job.

Mark has a great attitude and his affirmations always motivated me to work just a little bit harder, and sometimes, a whole lot harder.

My favorite line: "You DO have this in you, Susan."

A little different from, "Come on, you can do it," which implies I need to try harder. He believed that I had the mental and physical strength to reach the goal he had set for me. It means a lot to me to have that kind of encouragement as I reach for new goals. How great to be reminded that I HAVE WHAT IT TAKES!

Friday, January 2, 2009

Welcome to Feelin' Stronger Every Day!

Come along with me as I blog about working out, eating low-carb, utilizing protein supplements, and losing weight. I'm a regular person -- the only amazing thing I have done is given birth to five babies whose combined birth weight exceeded FIFTY pounds. Just like everyone else, I have to figure out how to take care of my body in a very busy lifestyle. Just like everyone else, I have days I am strong and days when I am not quite so strong. And just like everyone else, I want to be healthy, look good, and feel strong. Join me in my journey.

Many people start exercise programs as a result of a New Years' resolution, but not me. I seem to be in a perpetual mode of looking at my life, finding a need for improvement and figuring out a way to take some forward steps. I think having a mindset of constantly learning and improving keeps me young. The other side of the coin is there are a lot of areas in my life that can use improvement!

I first got the inspiration to hire a personal trainer in the spring of 2002. I saw an advertisement in the Cincinnati magazine with before and after pictures of clients of Power3. I definitely looked more like the before pics, so decided I'd try it out. I clicked with my trainer, Aaron, and lost 18 pounds in 6 weeks! At the time, it was fine with me to lose weight that fast, and I really enjoyed being thinner. More about that later.

Today's workout was a full-body workout with my trainer, Jason Michel, at Power3. I highly recommend him.

Today's weight: 157.
Today's water intake goal: 1.5 gallons.
Most recent meal: 1/2 sweet potato, 4 ounces chicken breast, 1 1/2 cups green beans.
(good for post workout meal)
Cardio after workout: 30 minutes interval training on treadmill with 5 minute cooldown.
Listened to during workout: nothing today. I really wanted to focus on the exercise.
Feelin' Stronger Today? definitely.