Monday, February 5, 2007
Finally, a Heavy Sweaty Workout!
10:00 KB
Warm up
40 2 hand swings w/26, 1 min. on, 1 min. rest x 3 sets = 6 min
40 trans. w/26, 1 min. on, 1 min. rest x 3 set = 6 min.
Total warm up 12 min.
Work sets
#1 w/36
60 trans., 1.5 min on 1 min. rest
#2 w/36
10 L, 10 R 1 hand swings, transfering on the 10th rep x 3 repeats (60 reps total) 1.5 min. on 1 min. rest
#3 w/44
1 two hand swing, 1 trans L, 1 trans. R, 1 2 hand swing 1 trans. R, 1 trans. L x 12 = 1 min. on 1 min. rest ( I call these "roundabouts") see video to come.
I alternated these 3 sets in this order 5 times. All three sets took 7 min. x 5 = 35 min.
I then repeated set #2, then #1 for an additional 5 min.
40 bottoms up cleans (20 L, 20 R) = 5 min.
Total WO time 57 min.
Monday menu
AM weight 128.0
7:00 45 min. walk
4-8:30 coffee w/cream 85 cal.
9:30 coffee/cocoa 60 cal.
12:30 kale, parsnip,and squash soup w/pot roast 450 cal.
2:30 prunes (5) 100 cal.
2:45 apple 120 cal. (I weighed it! 8oz.)
5:45 cabbage salad w/raisins, curry dressing and chinese pork 3.5oz. 450 cal.
8:00 tea w/honey 20 cal.
Total calories 1285
Sunday was my high calorie day, but I kept the calories around 2500 instead of 3500! I ended up eating 800 cal. worth of almonds yesterday, unplanned, and would not chose to use quite so many cal. on that choice in the future. I was at the Flea Market all day and across from me were people selling fresh nuts by the pound. I finally gave in and bought the smallest bag, 4oz. and ate them all. I did not feel good about that because I wasn't all that hungry, but felt like I couldn't stop as I watched them dissappear one by one. Definitely disappointed in myself about that.
Monday was a great day, a happy day!
Warm up
40 2 hand swings w/26, 1 min. on, 1 min. rest x 3 sets = 6 min
40 trans. w/26, 1 min. on, 1 min. rest x 3 set = 6 min.
Total warm up 12 min.
Work sets
#1 w/36
60 trans., 1.5 min on 1 min. rest
#2 w/36
10 L, 10 R 1 hand swings, transfering on the 10th rep x 3 repeats (60 reps total) 1.5 min. on 1 min. rest
#3 w/44
1 two hand swing, 1 trans L, 1 trans. R, 1 2 hand swing 1 trans. R, 1 trans. L x 12 = 1 min. on 1 min. rest ( I call these "roundabouts") see video to come.
I alternated these 3 sets in this order 5 times. All three sets took 7 min. x 5 = 35 min.
I then repeated set #2, then #1 for an additional 5 min.
40 bottoms up cleans (20 L, 20 R) = 5 min.
Total WO time 57 min.
Monday menu
AM weight 128.0
7:00 45 min. walk
4-8:30 coffee w/cream 85 cal.
9:30 coffee/cocoa 60 cal.
12:30 kale, parsnip,and squash soup w/pot roast 450 cal.
2:30 prunes (5) 100 cal.
2:45 apple 120 cal. (I weighed it! 8oz.)
5:45 cabbage salad w/raisins, curry dressing and chinese pork 3.5oz. 450 cal.
8:00 tea w/honey 20 cal.
Total calories 1285
Sunday was my high calorie day, but I kept the calories around 2500 instead of 3500! I ended up eating 800 cal. worth of almonds yesterday, unplanned, and would not chose to use quite so many cal. on that choice in the future. I was at the Flea Market all day and across from me were people selling fresh nuts by the pound. I finally gave in and bought the smallest bag, 4oz. and ate them all. I did not feel good about that because I wasn't all that hungry, but felt like I couldn't stop as I watched them dissappear one by one. Definitely disappointed in myself about that.
Monday was a great day, a happy day!
Hugs
After reflecting on my last post, (sorry to get all emotional!) I thought about a few more things related to my feelings about food. I had been thinking along the lines of the loving, comforting feelings and not the painful feelings. It reminds about the fine line between love and hate.
Since hurting my shoulder Mark's been trying to get me to let him work on it (my shoulder). I have been resisting because it hurts when he works on it. I finally asked him, "how can so much pain be helpful?". And his reply was,"I'm not putting pain in, I'm taking pain out!" Wow! Now it's starting to make sense!
When I eat, I thought it made me feel love, comfort, acceptance, etc., but I also feel as if I'm taking the pain (the emotional pain) away. When in fact I create more pain and that's what I'm left with.
I don't come from a "huggy" family. My family never hugs eachother or when we do (when it's forced upon us) it's obviously uncomfortable. Mark comes from a very "huggy" family, and one of the gifts he has given me is to turn me into a "huggy person". I love to hug! Sometimes I need to hug! But it doesnt always come naturally.
Hugs can be nothing more than a way to greet someone openly. But more recently, I've seen that hugs can also be a way to release pain. A co-worker of mine was having an emotional moment when she experienced a hard time on her diet. Since I could be completely sympathetic I reached out to her and gave her a big hug. A long, tight hug. I really wanted to help her release some of her pain I knew she was feeling.
Is that what we look for when we need a hug? A way to release our pain. Do we use food to feel as if we are releasing our pain? Just a thought.
Since hurting my shoulder Mark's been trying to get me to let him work on it (my shoulder). I have been resisting because it hurts when he works on it. I finally asked him, "how can so much pain be helpful?". And his reply was,"I'm not putting pain in, I'm taking pain out!" Wow! Now it's starting to make sense!
When I eat, I thought it made me feel love, comfort, acceptance, etc., but I also feel as if I'm taking the pain (the emotional pain) away. When in fact I create more pain and that's what I'm left with.
I don't come from a "huggy" family. My family never hugs eachother or when we do (when it's forced upon us) it's obviously uncomfortable. Mark comes from a very "huggy" family, and one of the gifts he has given me is to turn me into a "huggy person". I love to hug! Sometimes I need to hug! But it doesnt always come naturally.
Hugs can be nothing more than a way to greet someone openly. But more recently, I've seen that hugs can also be a way to release pain. A co-worker of mine was having an emotional moment when she experienced a hard time on her diet. Since I could be completely sympathetic I reached out to her and gave her a big hug. A long, tight hug. I really wanted to help her release some of her pain I knew she was feeling.
Is that what we look for when we need a hug? A way to release our pain. Do we use food to feel as if we are releasing our pain? Just a thought.
Looking for Love
I can say, "I have issues with food". Or I can say," I have issues that I solve with food". Or I can say," I have issues that I feel I solve with food". What are my true issues? I have a good idea of what they are, I always have, but being aware of them is not the same as overcoming them. Will I ever overcome them, do I need to?
For a long time I thought that being aware of my emotional damage made me conscious and responsible for my actions. But I still allowed myself to react in a physically damaging way. I excused the importance of making bad desisions by thinking, "well, I know I'm overeating, and I take responsibility for that" pretending that put me in control, when in fact I was choosing to be out of control and it was my emotional damage that I let take the lead. For me I was overeating, but replace the word overeat for whatever your "issue" is and it still works out the same.
So what was I looking for? Am I still looking for "it"? What need did I fill? Or thought I was filling? Do I still have that "need"? Whatever a persons "issue" is does it come down to love? And what is the definition of love? Of course it's different for everyone, so I can only speak for myself.
When I put food in my mouth, I think it makes me feel good. I feel comfort, I feel safe, I feel "taken care of", I think I feel love. Wow! That's alot of feelings. But now I see that it's a "love / hate relationship". The "love" only lasts for a very short time, and the "hate" hangs around. (Literally if you're fat!)
I recently became most aware of this over the holiday season. It was during one of my See's candy binges. I put a piece of chocolate in my mouth, and I felt it delivered exactly what I was expecting it to, warmth, comfort, good feelings (love?). What I didn't expect was the reality of it only lasting 3 seconds. Three seconds! And I spent the rest of the day feeling like crap!
How many times do we do something we know we shouldn't, thinking it's going to make us feel good only to suffer the consequences? It doesn't even have to be related to food.
This feeling of betrayal, was I betrayed by the food or by myself? I call this "looking for love in all the wrong places!" I went looking for love, and instead I ended up with bad feelings of guilt, failure, and weakness. Boy, all of that in a little piece of candy.
So, now that I'm aware of this behavior am I cured? Hell no! I still ate a pint of ice cream last night, but I do it less and less. I am able to get through my week without fooling myself by thinking 3 seconds of that kind of "love" is going to make my life better. But I'm still working on it. I might have to work on it for the rest of my life. That's O.K. What does it all mean?
Of course it always comes down to choice. Whether we are looking for love, comfort, safety, to be accepted, to be respected, etc., in any of our behaviors do we find it by overeating (food), over exercising, over spending (money), drinking, doing drugs, bad relationships, affairs, etc.. Really ask yourself if you're making your life better or worse? Choose to make it better!
Look for love in making good choices. The good choices make us stronger and smarter not only for ourselves but for our family and friends. And isn't that where love is? In our family and friends? Not in a piece of chocolate.
Food and exercise journal for 2/2, 2/3, 2/4
Friday AM weight 126.8
7pm 45 min walk
Menu
coffee w/cream, cocoa, 265 cal.
soup w/kale squash, pot roast 350 cal.
oatmeak w/milk and sugar 300 cal.
almonds, dates 300 cal.
apple 120 cal.
pear 300 cal.
Total calories 1615
I still find myself in denial sometimes. For example, I bought these huge pears, I knew they were large but didn't want to weigh them in hopes of denying exactly how many calories they probably had. I finally had to face it, so I weighed one. Guess how much it weighed? 16 oz.! Yep, one whole pound of pear! 300 cal! I went back and changed my calorie count in my journal from 120 cal. to 300! Next I'll have to bring myself to weigh my apples!
Saturday AM weight 126.6
7:30 walk 40 min.
8:45 Bikram yoga
11:30 KB snatch, trans. WO
coffee w/cream, cocoa 205 cal.
prune, PNB, triscut (2 each) 120 cal.
apple 120 cal.
grapes 50 cal/
oatmeal w/milk and sugar 285 cal.
prune, PNB, triscut (3 each) 180 cal.
pork tenderloin 200 cal.
corn bread 180 cal.
kale soup w/squash, beets and bacon (large serving) 500 cal.
Total calories 1835
I taught a cooking class this afternoon, so I was able to eat the fruits of my labor! I had a hard time not cheating today, normally it's my cheat day. But I'm trying to change how and when I choose a high calorie day. I had to talk myself out of buying candy at the store, it really took alot of will power but I succeeded and I'm glad. I really don't want to give into it and I try to remind myself what really is going to make me happy and make my life better!
Sunday AM weight 126.8
no exercise
Menu (high calorie day)
coffee w/ cream 60 cal.
prune, PNB, triscut (6 each) 240 cal.
apple 120 cal.
almonds 4oz. 800 cal!
grapes 150 cal.
pork tenderloin 200 cal.
kale soup w/parsnips and squash 250 cal.
ice cream 800 cal.
Total calories 2650
So, no cookies on my high calorie day, but I did let my ice cream serving get out of control. I felt full afterwards but not "icky". I'm getting closer, but still working on it.
Life is good, and I choose to make it better everyday.
For a long time I thought that being aware of my emotional damage made me conscious and responsible for my actions. But I still allowed myself to react in a physically damaging way. I excused the importance of making bad desisions by thinking, "well, I know I'm overeating, and I take responsibility for that" pretending that put me in control, when in fact I was choosing to be out of control and it was my emotional damage that I let take the lead. For me I was overeating, but replace the word overeat for whatever your "issue" is and it still works out the same.
So what was I looking for? Am I still looking for "it"? What need did I fill? Or thought I was filling? Do I still have that "need"? Whatever a persons "issue" is does it come down to love? And what is the definition of love? Of course it's different for everyone, so I can only speak for myself.
When I put food in my mouth, I think it makes me feel good. I feel comfort, I feel safe, I feel "taken care of", I think I feel love. Wow! That's alot of feelings. But now I see that it's a "love / hate relationship". The "love" only lasts for a very short time, and the "hate" hangs around. (Literally if you're fat!)
I recently became most aware of this over the holiday season. It was during one of my See's candy binges. I put a piece of chocolate in my mouth, and I felt it delivered exactly what I was expecting it to, warmth, comfort, good feelings (love?). What I didn't expect was the reality of it only lasting 3 seconds. Three seconds! And I spent the rest of the day feeling like crap!
How many times do we do something we know we shouldn't, thinking it's going to make us feel good only to suffer the consequences? It doesn't even have to be related to food.
This feeling of betrayal, was I betrayed by the food or by myself? I call this "looking for love in all the wrong places!" I went looking for love, and instead I ended up with bad feelings of guilt, failure, and weakness. Boy, all of that in a little piece of candy.
So, now that I'm aware of this behavior am I cured? Hell no! I still ate a pint of ice cream last night, but I do it less and less. I am able to get through my week without fooling myself by thinking 3 seconds of that kind of "love" is going to make my life better. But I'm still working on it. I might have to work on it for the rest of my life. That's O.K. What does it all mean?
Of course it always comes down to choice. Whether we are looking for love, comfort, safety, to be accepted, to be respected, etc., in any of our behaviors do we find it by overeating (food), over exercising, over spending (money), drinking, doing drugs, bad relationships, affairs, etc.. Really ask yourself if you're making your life better or worse? Choose to make it better!
Look for love in making good choices. The good choices make us stronger and smarter not only for ourselves but for our family and friends. And isn't that where love is? In our family and friends? Not in a piece of chocolate.
Food and exercise journal for 2/2, 2/3, 2/4
Friday AM weight 126.8
7pm 45 min walk
Menu
coffee w/cream, cocoa, 265 cal.
soup w/kale squash, pot roast 350 cal.
oatmeak w/milk and sugar 300 cal.
almonds, dates 300 cal.
apple 120 cal.
pear 300 cal.
Total calories 1615
I still find myself in denial sometimes. For example, I bought these huge pears, I knew they were large but didn't want to weigh them in hopes of denying exactly how many calories they probably had. I finally had to face it, so I weighed one. Guess how much it weighed? 16 oz.! Yep, one whole pound of pear! 300 cal! I went back and changed my calorie count in my journal from 120 cal. to 300! Next I'll have to bring myself to weigh my apples!
Saturday AM weight 126.6
7:30 walk 40 min.
8:45 Bikram yoga
11:30 KB snatch, trans. WO
coffee w/cream, cocoa 205 cal.
prune, PNB, triscut (2 each) 120 cal.
apple 120 cal.
grapes 50 cal/
oatmeal w/milk and sugar 285 cal.
prune, PNB, triscut (3 each) 180 cal.
pork tenderloin 200 cal.
corn bread 180 cal.
kale soup w/squash, beets and bacon (large serving) 500 cal.
Total calories 1835
I taught a cooking class this afternoon, so I was able to eat the fruits of my labor! I had a hard time not cheating today, normally it's my cheat day. But I'm trying to change how and when I choose a high calorie day. I had to talk myself out of buying candy at the store, it really took alot of will power but I succeeded and I'm glad. I really don't want to give into it and I try to remind myself what really is going to make me happy and make my life better!
Sunday AM weight 126.8
no exercise
Menu (high calorie day)
coffee w/ cream 60 cal.
prune, PNB, triscut (6 each) 240 cal.
apple 120 cal.
almonds 4oz. 800 cal!
grapes 150 cal.
pork tenderloin 200 cal.
kale soup w/parsnips and squash 250 cal.
ice cream 800 cal.
Total calories 2650
So, no cookies on my high calorie day, but I did let my ice cream serving get out of control. I felt full afterwards but not "icky". I'm getting closer, but still working on it.
Life is good, and I choose to make it better everyday.
Saturday, February 3, 2007
Snatch transfers
I'm still nursing my shoulder. I wanted to stay away from any presses or heavy 2 handed swings. By the time I started my KB's (11:30) I had already been on a walk and went to a yoga class. I decided to do 2 min. sets in a steady rhythmic pace with easy movements but long. Here's what I did:
11:30 KB swing, snatch, neg press, trans.
Warm up
40 2 hand swings 1 min on 1 min rest x 3 sets
10 L, 10 R, repeat 1 hand swings (40 reps total) 1 min on 1 min rest x 3 sets
Total warm up 12 min.
Work sets
#1
1 swing L, 1 trans, 1 swing R, 1 trans, 1 snatch L, neg press, 1 trans, 1 snatch R neg press, 1 trans, repeat 8 x = 2 min. on 1 min rest
#2
1 snatch, neg press L, trans, 1 snatch, neg press R, trans, repeat 12 x = 2 min on 1 min rest
I alternated these 2 sets 3 times each = 18 min.
My shoulder was feeling decent so I decided to make it a little harder and get my heartrate up:
5 snatch L, 5 snatch R, repeat = 1 min on 1 min rest (10 snatches each side w/4 trans) x 5 sets = 10 min.
I then repeated sets #1 & #2 three times each (again) 18 min.Total WO 58 min.
The video shows part of set #1 combo, then part of set #2 combo.
Thursday, February 1, 2007
Lateral swing, Squat combos
11:30 KB
My shoulder blade is pretty screwed up so I'm limited to mostly one hand swings. Didn't want to go heavy at all just needed to train smart and heal. Here's what I did:
Warm up sets
40 2 hand swings w/26 1 min. on 1 min rest x 3 sets
10 L, 10 R x 2 (40reps total) 1 hand swings w/26 1 min. on 1 min. rest x 3 sets
Total warm up 12 min.
Work sets
#1
10 L, 10 R one hand swings x 3 (60 reps total) 1.5 min. on 1 min. rest
#2
4, 1 one hand swing, 1 clean, squat, 1 lateral swing L, repeat R, 1 .0 min on 1 min. rest (see 1st part of video)
#3
1 swing, clean squat, lateral trans. x 8, 1 min. on 1 min. rest (see last part of video)
I alterneted these 3 sets x 6 = 39.0 min total
Total WO time 51.0 min
Food Journal
O.K. food journaling on my blog once a week is not going to work for me. Even though I write it down ( I try to keep a running total throughout the day) everyday on paper there's something about re-writing it again. It gives me an opportunity to reflect and re-evaluate.
Alot of times going over it a second time I think about what I was feeling during the day not just the weights and measurements of food. I'm reminded of my mood, maybe struggles or victories and it prepares me for the next day.
I've noticed that I've forgotten some of those details and I didn't realize that I still needed that second reminder. So here's the last few days:
Thurs. 2/1
AM weight 126.6
6:30 Bikram yoga
11:30 KB lateral swings, squats
7:00 40 min walk
Menu
4:30-9:30 coffee w/cream, 10:00 coffee w/cocoa 205 cal.
10:15 small pear 80 cal. 2 PNB, 2 prune 80 cal.
10:45 oatmeal w/ 1/2c. 2% milk 155 cal.
1:00 soup w/kale, butternut squash and leftover pot roast (3oz.) 400 cal.
3:00 3 ginger candies 60 cal., 1/4 c. ice cream 85 cal. (totally not worth it!) and 2 PNB, prune 80 cal.
5:45 cabbage salad w/curry dressing (made with yogurt) and chinese marinated pork (4oz) 400 cal.
6:00 5 prunes 100 cal.
Total calories 1715 ( oh yeah I forgot, 1 roasted pear 80 cal.)
Wed 1/31
AM weight 127.6
6:30 vinyasa yoga
Menu
coffee w/cream 85 cal.
oatmeal w/milk 1/4 c. and sugar (2tsp.)305
coffee w/cream and cocoa 135 cal.
pea soup w/ham, chicken, kale , and butternut squash 400 cal.
small broccoli salad w/tuna and red grapes 360 cal.
6 prune and PNB throughout the day 220 cal.
Total cal. 1505
Tuesday 1/30
AM weight 129.2
7:30am KB
3:30 bikram yoga
Menu
coffee w/ cream, cocoa 165 cal.
pea soup w/ham and extra veggies 400 cal.
yogurt shake w/blueberries ans fiber 350 cal.
1 PNB prune 50 cal.
broccoli salad w/grapes and tuna 320 cal.
lg apple 120 cal.
Total cal. 1445
Monday 1/29
AM weight 128.4
6:30 power yoga
4:30 45 min. walk (3 miles)
Menu
coffee w/cream, cocoa 185 cal.
4 prunes w/PNB (1/2 t. each) 160 cal.
pea soup w/ham and extra veggies 300 cal.
yogurt shake w/blueberries, strawberries and fiber 350 cal.
6oz meatloaf (made w/ground buffalo, pork, oatmeal, egg, ketchup and S&P) 300 cal.
roasted butternut squash 80 cal.
mashed potatoes 100 cal.
misc. 100 cal.
Total calories 1595
The Unexpected
I was at my yoga studio the other day talking with a woman familiar with my story of weight loss and kettlebells. She was complimenting me on my success and mentioned it another woman there. This other woman was amazed to hear that I used to weigh 250 lbs. and she asked me an interesting question. She asked me "What was the most surprising thing about losing that much weight?". I found this question a little confusing and I had to think about it. Hmmm. Was I surprised by anything? My answer was, "I wasn't expecting to be so healthy".
Now that I put some more thought into that question, some of the most amazing things about this weight loss journey for me were the unexpected. I was expecting to lose weight and be a smaller, thinner person, but becoming healthy, becoming fit and naturally changing my lifestyle, I wasn't expecting to have those things happen to me.
I just wanted to continue to eat alot of food! And, as I've mentioned before, eating vegetables allowed me to do that. Eating vegetables changed how I feel from the inside out both physically and mentally. Not only does my body feel good, but when I'm standing at the checkout counter and my cart is loaded with 90% fresh food, and then I look around me and see most other people with their pre-packaged, over-processed, over-flavored, over-salted dead food, it makes me feel smart, confident, and in control.
And then, enter the kettlebell. I remember thinking that my "tank top days" were over! That's why they make clothes with sleeves! I knew having "toned arms" at my age and having been so overweight was asking for too much, and I was fine with that (part of taking responsibility for screwing up for so long!). I'm still shocked at the tone and definition I have in my arms! When I see other people killing themselves by trying to jog, or spending hours on cardio equipment, I can't help but think "you need to swing kettlebells!"
Fresh food and kettlebell training are permanent changes to my life. How much I eat, or how much I train may change, but those things have to be part of my life, for the rest of my life. That's a true lifestyle change!
Now that I put some more thought into that question, some of the most amazing things about this weight loss journey for me were the unexpected. I was expecting to lose weight and be a smaller, thinner person, but becoming healthy, becoming fit and naturally changing my lifestyle, I wasn't expecting to have those things happen to me.
I just wanted to continue to eat alot of food! And, as I've mentioned before, eating vegetables allowed me to do that. Eating vegetables changed how I feel from the inside out both physically and mentally. Not only does my body feel good, but when I'm standing at the checkout counter and my cart is loaded with 90% fresh food, and then I look around me and see most other people with their pre-packaged, over-processed, over-flavored, over-salted dead food, it makes me feel smart, confident, and in control.
And then, enter the kettlebell. I remember thinking that my "tank top days" were over! That's why they make clothes with sleeves! I knew having "toned arms" at my age and having been so overweight was asking for too much, and I was fine with that (part of taking responsibility for screwing up for so long!). I'm still shocked at the tone and definition I have in my arms! When I see other people killing themselves by trying to jog, or spending hours on cardio equipment, I can't help but think "you need to swing kettlebells!"
Fresh food and kettlebell training are permanent changes to my life. How much I eat, or how much I train may change, but those things have to be part of my life, for the rest of my life. That's a true lifestyle change!
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