Tuesday, January 31, 2017

Health Article that makes me think

Functionally Fit, never gave it much thought but after reading an article on SparkPeople today it has me thinking about my strength training.

According to the Mayo Clinic, "Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability."




The point of the article is that you should be doing multi-muscle exercises instead of targeting just one. For example the author states one should do dumbbell rows instead of tricep kickbacks. The dumbbell row works your shoulders, upper back, and biceps. I do know that with my kettlebell training I am incorporating multiple muscle groups. So I guess I have been on target of what I should be doing without actually knowing it. Now I do still do some single muscle targeted exercise. I just cannot give up the tricep kickbacks!!

Monday, January 30, 2017

January 30, 2017

Started my keto diet up again yesterday. I was doing great until around 7 pm and just needed a quick snack so I ate a banana. Probably went over my carbs for the day but at the time I was at 21 net carbs so not too far over. I have to update my food tracker to see still.

I did not go skiing yesterday due to just a horrible headache that I could not get rid of all weekend. I had forgotten to take my thyroid medication all last week and apparently did not replace my estrogen patch either. So I was feeling the lack of hormones by Saturday. Even though I took my meds on Saturday and Sunday it just took a couple of days for them to get back into my system. Lesson learned!!

I have a workout on the treadclimber and kettle bells on the docket today. Tomorrow begins my early morning wakeup and workout. I am praying I can do this. I have never been a morning work out person and I mean never!! Even in school I made sure my PE classes were always in the afternoon. I am hoping that since I am only doing 3 early mornings I can stick to it with no problems.

Since I did not go skiing yesterday I decided to do some walking just out in the yard and then we went to Home Depot and walked all over that store for awhile. I got in my 6500 steps that I have as my daily goal. So that was good. I am going to do my darnest to get in my 6500 steps this week and slowly bump it up each week until I am at 10, 000 steps per day.

The extra moving is helping me feel better but I am still sleeping poorly. I have the Fitbit Charge HR. I can go to bed at 8 pm and wake up at 5:15 am. In that 9 hours I am only getting 6 hours of sleep. 3 hours of restlessness!! I don't know I am restless I think that I have slept soundly all night!! There are times when I am awoken a few times from the husband snoring. I just don't know what to do. I have been sweating like crazy at night, but I think that is from the lack of my hormone meds. I keep my bedroom very, very cold. I didn't even get more than 6 hours of sound sleep this weekend even though I went to bed early and woke up late. Crazy!! I do know that good, quality sleep makes all the difference in feeling great and losing weight. I have to figure this out!!

Until next time!!

Friday, January 27, 2017

January 27, 2017

It has been a long week!! So glad it is Friday!! I will be heading to grocery store after work today. Stocking up on healthy, Keto friendly foods. I have set up in my SparkPeople food tracker what my meals will be next week. I think sitting down and planning a week of meals will keep me on point.

I ordered my shakeology mix today. Probably won't see it until end of next week but it is on order!! I changed my plan and will only do the shake in the morning for breakfast. I plan on eating a grilled chicken salad for lunch all next week instead of a shake. I think this will keep me fuller and hopefully keep me from bingeing on crap.

Tomorrow will be a full day of prepping. I just want to stay on top of things and not end up grabbing crap.

I am looking forward to my new workout plan. I definitely have done zero this week so it is time to get to moving again.


Monday, January 23, 2017

January 23, 2017

It was a very busy weekend. I had to fly into Denver for my Son and Daughter-in-Law's Cambodian wedding reception that her family threw them. It was a wonderful event but we did not get into the hotel Friday night until 1 am. We had a full day on Saturday and did not get back to hotel until midnight. Then on Sunday our return flight was delayed by an hour and we did not make it home until midnight. This morning was rough trying to make it into work by 7 am.

Snow hit us hard while we were away and it took us almost 2 hours to drive home from airport which is normally 45 minutes to an hour tops. Good thing is I do not have any travel plans until Spring!!

As for eating this weekend it was not great but I don't think it was that bad either. We did do a lot of walking so I did work some of the restaurant food off.

I will try and ski a couple of times this week, but I will need to try and recoup from lack of sleep. I was going to go today after work but I just know that as tired as I am I would not really enjoy skiing even though we got so much fresh snow.

This week I will concentrate on tracking my food intake. I will not really try and keep my carbs under 50 net carbs but will try and start making my dinners only protein and veggies. I will stick to my steal cut oats for breakfast this week just because of the convenience. Plus I hope to just do protein shakes for lunch. This weekend I will do my meal prepping and start gearing up for my new workout plan I posted in my last post.

Thursday, January 19, 2017

January 19, 2017

Not much on the diet side of life going on with me. I have not been planning meals and meal prepping at all this week. I have a trip to Denver for a reception for my Son this weekend and will not be tracking or really staying on track at all this weekend.

I have been skiing twice a week this month. Monday we skied for half a day and skied really fast and hard. I had a crazy crash and am still a little bruised and sore from it.

So I have to get back on track after 3 months of not really doing anything. I have planned to start a morning 30 minute workout 3 days a week. This will have me up by 4 in the morning. On those morning days I still plan on skiing two days after work and then doing a kettle bell workout on one of the days. My schedule would look like the following:

Monday:
5:15 am wake up
6: 15 am leave for work
7:00 am - 2:00 pm work
2:45 pm - 3: 45 pm workout - kettlebell, step aerobics


Tuesday:
4:00 am wake up
4:30 am walk on treadclimber for 30 minutes
5:00 am shower and get ready for work
6:15 am leave for work
7:00 am - 2:00 pm work
2:15 pm - 4:00 pm ski

Wednesday:
4:00 am wake up
4:30 am walk on treadclimber for 30 minutes
5:00 am shower and get ready for work
6:15 am leave for work
7:00 am - 2:00 pm work
2:45 pm - 3:45 pm Kettle bell and weight training

Thursday:
4:00 am wake up
4:30 am walk on treadclimber for 30 minutes
5:00 am shower and get ready for work
6:15 am leave for work
7:00 am - 2:00 pm work
2:15 pm - 4:00 pm ski

Friday:
5:15 am wake up
6: 15 am leave for work
7:00 am - 2:00 pm work
2:45 pm - 3: 45 pm workout - kettlebell, step aerobics

Saturday: REST DAY

Sunday:
Wake up when I want but either ski or go for a walk

So that will be 6 days of exercising with 3 morning workouts. I think I can maintain this for atleast 12 weeks. I want to be in a size 10 by mid-April. I would like to be smaller but I think that would be doable in this timeframe.

For the eating side of the house I plan on ordering Shakeology protein powder and having shakes for breakfast and lunch with cheese and nuts as snacks. Then for dinner meat with steamed or sauteed veggies. I think this will have me between 1300 - 1500 calories per day with about 30 net carbs. I am planning on beginning this program on the 29th of January.

It's time to make a change and to really get focus. I feel that I can push myself for 3 months and really get some great results. I will do this!!!

Thursday, January 12, 2017

January 12, 2017

This week has been pretty good. I haven't gone totally Keto but have limited my carbs and processed foods a lot. I have also been very active. I haven't done an organized workout but I have gone skiing after work on Tuesday and then Wednesday did about 30 minutes of snow shoveling. I will go skiing after work again today. I am hoping that I will get to a more scheduled week but with all the snow we have been pounded with this month it is hard to say. I have to carpool with my husband each day so if I can remember to bring in my clubhouse key I can workout in the gym after work a couple days a week along with skiing a couple of days too. But I have to remember the key!!!!

Eating wise I have been sticking to 3 meals a day. I made a really good vegetable beef broth soup for lunch and have been eating steal cut oats and cinnamon apples with Greek yogurt for breakfast. I have also had about 3 cups of matcha green tea a day. I really think the Matcha green tea is helping give me a little more energy. For dinner it has been what I can throw together really quick. Monday night we ate out at Red Robin and I only had half my meal. Tuesday night I baked up some El Monterey shredded beef and cheese burritos (yes, processed but it was late and I had gone skiing after work). Wednesday night I made homemade chili with some saltine crackers. I have no clue what I will make for dinner tonight.

I did snack on some pecans yesterday after work too. But that is the first time I needed a snack prior to dinner. Could be because I ate less soup than normal.

I am still sick from whatever crud I caught right after Christmas, but I think with the weather the way it has been I will have this crud for awhile.

I have a 3 day weekend this weekend and will go full Keto for those 3 days. I am thinking during the week to stick to my steal cut oats just because they are convenient and very feeling then on the weekends go very low carb. I will see how it works out this weekend.

Tuesday, January 3, 2017

2017 - A New Year with Same old Goals

Well we are now into 2017 and my goals this year are the same as last year.

I started the new year with a chest cold and it is just not letting up.

I have cut back on my carbs since the 1st. I haven't gone completely Keto as of yet due to the cold. I just cannot handle this cold and Keto Flu at the same time!! So I am still around 100 carbs per day. But that is pretty good for me.

I have had no organized workouts since the 1st either. I did spend about 45 minutes yesterday shoveling snow from the drive, porch, and sidewalks. So I did burn some calories.

My daughter got a kitten this Christmas and chasing it all over the house should count for some exercise!! It's a BAD LITTLE KITTY!! And of course I am the one around it most of the time!! We named it Baskets, short for Basket Case!! Yeah that alone should explain how bad he is!! Hopefully he grows out of his curiosity and evilness.......

I have a long day today since I had to carpool with my husband. The snow has come in heavy and my car isn't the best for these conditions. I will have to be in my office an extra 3 hours.

So hopefully this cold goes away soon and I can get back to workouts and eating the Keto Diet way!!