This is the second week of my personal weight loss journal. If you’ve been following my weight loss journey, you’ll know that I’m participating in a Biggest Loser competition at my gym. (If you’re not interested in these posts, just skip them… normal recipe posting resume as usual tomorrow.) Exercise has been a huge priority for me thus far, and I’ve taken advantage of some longer-than-normal workouts. My rule of thumb regarding exercise has been to to work beyond the point of wanting to stop. I’m getting great workouts and my body truly feels like it’s being worked! It’s not easy… my muscles get sore and I sometimes don’t want to exercise, but this is a commitment I’ve made and I won’t give up.
The eating part has been fairly easy. I’m preparing great meals, and I’ve even continued baking. Consumption has been in moderation, of course. Planning ahead gives me things to look forward to. If I’m hungry I eat, but I make better choices. Limiting wine has been tough as I usually have wine with dinner most nights, but I’m trying to save wine for a treat on Saturday evenings only.
It’s not all about weight loss for me. I want to feel good and look good. Whatever weight does that for me will be the desired weight for me. I lost three pounds according to my first week’s weigh-in. Since I do quite a bit of strength training, I’m pretty happy with the loss. I know I’m building muscle (weighs more) so any loss at all is terrific. I’ve said this before, but support is key. My competitors, my trainers, my readers and my husband are great sources of inspiration to keep on truckin’. And to be able to share my experience with the world on my blog is good since there is a way for me to be accountable for my choices.
Each week I intend to give myself a little reward for my hard work. This week I bought two new workout outfits (gotta look cute at the gym, right?) and these goodies from Amazon.
I look forward to cooking with my new cookbooks, and I’ll try Jillian Michael’s DVD workout on a day when I don’t feel like heading to the gym.
Just as I did last week, I will post my daily food and exercise choices, as well as daily thoughts on this post only. Bookmark and check back if you’re interested in my progress. My first week’s notes are here.
Food/Exercise for Sunday, Jan. 18th, 2009
breakfast: egg sandwich- whole grain English muffin (100 calories) w/ tomato, 1/2 avocado, and egg fried in cooking spray
walk to gym (30 minutes uphill), treadmill (3 songs run, 3 songs walk- 20 minutes), strength & ab work (30 minutes), run/walk home (30 minutes)
snack: nonfat yoplait yogurt with 3 T. granola
lunch: big salad w/ light dressing
snack: 1 slice healthy banana bread
dinner: Tarragon chicken, roasted cauliflower, wild rice
dessert: sugar free pudding
Food/Exercise for Monday, Jan. 19th, 2009
breakfast: Kashi cereal w/ milk, small slice healthy banana bread
treadmill (30 min.- 1/2 walk & 1/2 running), strength class (60 min.), walk/run home (30 min.)
snack: apple with 1 T. PB
lunch: big salad
snack: nonfat yogurt w/ 3 T. granola
dinner: salmon burger (frozen salmon pattie from Costco, 1/2 avocado, light mayo, 1 slice bread)
dessert: sugar free pudding
Today is the first day that I felt like I wasn’t sure I could keep this healthy lifestyle going. I had a really tough time with the exercise today. I felt good on the treadmill, but the strength class I took pretty much kicked my butt. I’m haunted by a (past) broken elbow, bad knees and a non-flexible body. I tried hard to keep up and did as much as I could but it was tough. Running (which is not my favorite by any means) actually felt good after the class, and it made for a nice ending to the workout. I can get away with running on bad knees if I stick to dirt paths and the treadmill, but the minute my feet hit cement I have to resort to walking.
For some reason eating was challenging too today. I think it’s because I didn’t really have great meals planned out for the day. I made good choices, but I felt hungrier than usual. Tomorrow I’m headed to the grocery store to get ingredients for a couple of good lunches and dinners. Soup is always nice and filling so I’ll probably make up a big batch of a low calorie soup.
I got a ‘pick me up’ late in the day in the form of an inspirational email from our Biggest Loser head trainer. It gave me a little push in the positive direction just when I needed it. She also announced to the group that I was the Biggest Loser (woman) of the week with a loss of 3.25 lbs. Now that was good news!
Food/Exercise for Tuesday, Jan. 20th, 2009
breakfast: nonfat yoplait yogurt with 2 Tbsp. granola
snack: Lemonzest Luna Bar
lunch: Big Salad
snack: Low Fat Iced Orange Cookie (made w/ whole wheat flour)
dinner: sauteed veggies over brown rice w/ shaved Parmesan, 1/2 pb cookie
elliptical machine at home (40 min.) weights and strength exercises (20 min.)
The kids were off from school today so I wasn’t able to get to the gym. Instead I worked out at home, and I chose to work out in the evening instead of my usual mornings. I know that some people have a tough time exercising at night but I don’t really mind it much. It’s rather nice to take a hot shower right before bed and let muscles relax overnight. The Biggest Loser was on TV tonight, so I hopped on the elliptical machine while watching. What a motivating show… especially while exercising!
I didn’t feel quite as defeated today as I did yesterday. Still didn’t have time to get some good meals together but I grocery shopped and am well stocked for creating tomorrow’s healthy meals. My scale isn’ t showing much change since my last weigh-in. I guess I have to remember that all weeks will be different and that the dreaded 2nd week can be especially lagging in a noticeable weight loss. I got through two fits of baking today without too much trouble. I baked brownies and cookies for my son’s teachers. I chose to sample 1/2 of a peanut butter cookie. I’m quite sure it was loaded with calories as I used full-fat everything in the recipe. Those were a great couple of bites but I had to stop myself from eating any more! I also survived going to the movies and letting my son eat popcorn but not eating any myself. It felt good to have made some good choices.
Food/Exercise for Wednesday, Jan. 21st, 2009
breakfast: kashi cereal with skim milk
power walk uphill to gym (15 min.), treadmill (10 min. run/ 10 min. walk), elliptical machine (30 minutes), weights/abs (15 minutes), run back to car (15 min.)
lunch: nonfat yogurt with Kashi Go Lean Crunch
snack: celery with 1 Tbsp. pb
dinner: Tuscan Vegetable Soup, slice of whole grain bread w/ 1 tsp. Smart Balance spread
dessert: tapioca no-sugar-added pudding
Today was a fantastic day! I woke up full of energy and ready to start the day with a good, long workout. I got just that and felt great the rest of the day. I think the running really adds a lot to my feeling good as I feel invigorated after a run. Wish I could run a little more than about 15 minutes at a time but I suppose I’ll work up to running for longer periods without feeling like I need to stop.
I didn’t feel terribly hungry today. I know I ate well, probably should have eaten a little bit more. The soup I made was wonderful. I’ll be having that for lunch tomorrow and making something with a little more protein for dinner. Someone had asked about a recipe for the Healthy Banana Bread mentioned in the menus above… I’ve now added a link and the recipe can be found HERE.
On The Biggest Loser last night they had a doctor talk to each of the participants about the medications that they were taking when they started the show. In just three weeks, most of the people had improved their health enough to significantly decrease (or eliminate) their medications. It’s so amazing how quickly you can transform your body into feeling (and working) better. In just 10 days of eating healthier and exercising intensely, I’m feeling really, really good. My body is responding and my clothes are already much looser. I was especially excited this morning when I slipped on a pair of jeans that I bought in Italy a couple of years ago and they almost fit again. Check back with me in 10 days and those jeans will fit me comfortably again. I can do this!
Food/Exercise for Thursday, Jan. 22nd, 2009
breakfast: Kashi puff cereal with skim milk
walk to gym (30 min.), treadmill (30 min. walking/ 10 min. running), weights/abs (20 min.), run/walk home (15 min. run, 10 min. walk)
snack: nonfat yogurt w/ 3/4 cup Kashi Go Lean cereal
lunch: bowl of Tuscan Vegetable Soup w/ 2 Tbsp. feta
dinner: Whole Wheat Spaghetti w/ Turkey Meatballs
dessert: sugar free pudding
Exercise today felt awesome! I was excited to have a long workout- and I did. I might have done a little more variety at the gym but got to talking to friends and walked longer than anticipated on the treadmill. I’m getting great encouragement from others. One of my girlfriends asked if I had made a New Year’s Resolution, and my response was, “No, I’ve made a healthy lifestyle change.” My run home is always a nice way to end my workout. It’s mostly downhill but a few ups and flat areas. For some reason I always have a good deal of energy for the run home and I look forward to it.
I found myself quite busy today and didn’t think of food as much. That vegetable soup I made yesterday was a terrific lunch and completely low fat. Soup is a good, filling option for lunch. Dinner was excellent- another Ellie Krieger creation. I’ll post about the Spaghetti sometime next week. It’s so nice to be able to eat pasta and not be freaking out about the carbs (as I usually do).
The husband wanted us to go out to dinner on Friday night w/ friends… but I pushed it to Sat. since I’ve got that weigh-in on Saturday AM. I’m looking forward to seeing how I did this week. Of course I monitor my weight at home (obsessively daily) and it’s looking pretty good, but I’ll be happy to record any loss at all. I’m well aware that I can’t record a big loss each week and that I may maintain or even gain some weeks during this journey.
Food /Exercise for Friday, Jan. 23rd, 2009
breakfast: Kashi cereal with skim milk
elliptical (10 min.), 75 min. class (45 cardio-step, 30 strength/abs- weights/ball), treadmill (10 min. run, 10 min. walk)
snack: nonfat yogurt with Kashi crunch cereal
lunch: big salad
snack: lemonzest Luna Bar
dinner: Tuscan Vegetable Soup topped with shaved Parmesan, 2 turkey meatballs
Notes… Exercise was great today. I pushed myself to do a lengthy workout- knowing I would have a challenging weekend ahead with food. The class was tough, but as soon as I was finished I knew I’d feel great doing a run on the treadmill. Glad I did. I felt fantastic the rest of the day.
Since Sat. AM is my weigh-in day, I ate as light as I could. I was satisfied with my choices and felt full most of the day. I look forward to tomorrow’s weigh in!
Food/Exercise for Saturday, Jan. 24th, 2009
breakfast: nonfat yogurt with crunchy Kashi cereal
1 hour workout (running, kickboxing, walking, strength/abs)
lunch: out- big salad, couple of bites of birthday cake & champagne
snack: piece of low fat swiss cheese
dinner: out- split dinner salad, grilled swordfish, veggies & wine
I was so excited for my workout today- a Boot Camp style workout that our gym has on Saturdays. Unfortunately, it was cancelled and they did a kickboxing class instead. I did a bit of the kickboxing but I skipped out a couple of times to go run outside and then ended up on the treadmill and doing weights. It was disappointing as I really love the tough workout I usually get on Saturday mornings.
This was a challenging food day for me… had a birthday luncheon to get through as well as dinner out with friends. I think I made pretty good choices. I didn’t feel like I pigged out. There were things that I wanted to eat but didn’t. I just kept thinking about my goals and decided that a decadent choice would just make me feel bad in the long run.
Today was WEIGH IN DAY for my Biggest Loser contest. I lost 1 pound this week! Doesn’t seem like much, but I know that in the dreaded 2nd week a lot of people don’t lose at all so I was quite happy with my 1 pound loss. Maybe next week will be more!
On to week three!