All Things In Moderation

…….. and moderation in all things .

Archive for January, 2009

Victory ! (and it was relatively painless)

Posted by Susan on January 31, 2009

FINALLY!!!!! I lost 2 lbs. this week ! My BMI went down a few points too. I am really happy about it too.

This week I did two 24 hour fasts this week. I also had a cheat meal last night (a meatball grinder and a few french fries). I ate well all the rest of the week though. On the days I did not fast I ate my usual 6 small meals a day.

I also completed my first 4 week TT Intermediate Program and this week I will begin four weeks of TT Original Program. I really love this style of working out. It is quick yet effective. I am stronger, my fat % and BMI are finally lowering slowly but surely and I am completely satisfied with the results.

I am really impressed with the fasting as well. Not only am I learning what hunger feels like, I am learning not to think about food all the time, and it is a nice break not to have to pack lunch and snacks every day.

It feels really good to have made progress this week. I am looking forward to another victory next week !

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Mixed Feelings

Posted by Susan on January 25, 2009

Ok, today is my schedualed weigh in day……..and I am not impressed. But at the same time I am. I lost no weight in actual pounds. I did go from 39.8 fat % to 39.0 fat % ! That is a victory. My BMI did not change at all either.

I did one 24 hour fast this week. It actually was not too hard, I felt nothing really until the end. As long as I kept hydrated I was fine, I felt fine. I did chew gum here and there , not too much, and allowed myself a Diet Coke, something I haven’t had in a long time. By the 23rd hour my head began to hurt, and I was definately hungry.

I am begining my last week of my first phase of TT. I love it still, I see a difference in my arms, the jiggle is definately imporved, and I feel it inch-wise, my clothing feeling much looser. I am going to try two 24 hour fasts this week and instead of just using my usual hectic work day as my physical activity for my active rest day, I have decided to do 30-45 min. of SS cardio in the mornings. I am also going to keep close eye on my food. I keep a food journal anyway, but I will keep things simple and watch portions closer.

I have also decided to move my weigh in day and Rest day to Saturdays instead of Sundays. That means I have to get in a SS cardio session today…………that should not be too hard .

I know I should be happier about the fat loss than the scale movement….but when you work so hard and see nothing move…it is frustrating as hell ! I hate how much I weigh. The number bugs me to no end ! But the entire purpose for me chosing TT in the first place was to BURN FAT! And I am doing it…….so I just need to change my mind set and forget the scale……easier said than done !

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Experiment: IF

Posted by Susan on January 20, 2009

Another week underway. I am off today from work , waiting for a reapir man between 1-4. Don’t you love those wide windows they give you?

Today is a “Active Rest” day for me workout-wise, I plan on doing 30 min. of SS on the elliptical since I am not working today ( my job is very physical, so I don’t worry about not getting activity on active rest days). With the waiting I will be doing today I should have plenty of opportunity.

I’ve been doing some research this weekend on Intermittent Fasting. I find it very interesting really. I have always been against any sort of fasting , always been of the belief it was damaging to your body. But in doing some research I feel like maybe it makes some valid points. They suggest 1-2 days of fasting, all different time periods. I have decided to do an experiment with it this week. On Wed. night I will have dinner, and then attempt not to eat again until dinner on Thurs. night. I am curious if #1) I can actually pull it off #2) If it will make any difference at all when I weigh in on Sun. and #3) if it will show allow me to get in touch with what real hunger feels like, because I KNOW I have no clue. I eat for many, many reasons, hunger rarely one of them.

IF followers claim that fasting helps put food in perpective and frees you from thinking, preparing, and watching the clock in regards to food. I would love a to be free of the dreaded food obsession! Some times I feel like my life revolves around it !

So out of this experiment , a few things could happen. For one thing it may trigger an all out binge, from the deprivation. Or I may not even make it to lunch ! Or it may be easier than I think and I may see some results from it. I am open to finding out……….wish me luck !

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The Weigh In

Posted by Susan on January 18, 2009

Today was my official weigh in day. I made a goal to lose 2 lbs. this week…….I lost, but did not reach the goal I was aiming for. I lost 1.4 lbs. But I am good with it. I am glad I lost something and I will try to reach that 2 lb. mark next week. I refuse to look at any loss as anything but a victory. I will be sitting down later today to establish my goals for the coming week, writing them on index cards and posting them on my fridge.

One of my goals for the week was to do a spin class on Saturday. I did that spin class as well as 20 mins. on the elliptical . Saturdays are always challenging for me. I did go off my food plan yesterday, but in a very controlled way. I used to go nuts on Sat. but this week I did excellent. I had a few small treats, nothing bad at all. So althought I didn’t reach the goal of totally sticking to my food plan, no deviations, I definately see yesterday as a victory because I didn’t go crazy as ususal. I will try again next week….it’s all I can do. Again, I refuse to go nuts about things or I will just end up getting frustrated and then say F’ it! and go into a full out binge……….that I do NOT want! I find that once I binge it is really hard to end the binge… snowballs into another day, and another day, and then getting back on track is really difficult. The key for me is to accept a mistake and forget it and move on. Isolate it.

Another week ahead. Another week to reach goals and make progress. I have my plan in place and I am ready to go !

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Posted by Susan on January 17, 2009

I worked night shift for 8 years. Since then I have had occasional bouts of insomnia. There was on time it lasted 3 entire days, and I am talking NO SLEEP ! Nothing at all. Wide awake all day and all night. It was terrible. I went to work the entire time. Although I felt almost hung over each day. In a haze, light headed. It was horrible.

I’ve had nothing quite that bad since then, but I still suffer with a bad night here and there, and with my schedual, it makes for a really hard work day. I did a lot of research over the years and came up with my own routine that seems to help me. I thought I would share it.

First off, I try very hard to keep my sleep/wake schedual as consistent as possible. On weekends it as not as easy, but I try to make sure that I go to bed at a decent hour and get up at a decent hour. I try to do the same things every night to prepare my body for sleep. I usually eat a snack, and then have a cup of peppermint camamile tea with a bit of honey in it. I usually get into bed around 7:30pm to read before sleep. I find that the reading clears my mind. I have DVR and tape my shows during the week to watch on weekends , that was another good investment toward sleep, no staying up to late to watch my shows. I find that daily exercise had helped my sleep tremendously, and eating well helps too. I end up with acid reflux when I eat too much fat or sugar during the day and that interrupts my sleep. Another thing I find helpful is to make sure I have everything set for the next day….I make the lunches, clean the kitchen, have clothes ready, the animals all taken care of, all my chores I get done before going to bed. I find that it makes me feel DONE , and that helps me relax.

Insomnia is the worst. But I think getting yourself into a routine that lets your body know it is time to rest definately helps. After a few weeks the body recognizes the routine and sleep comes easier, it works for me anyway.

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A Good Week

Posted by Susan on January 17, 2009

I am having a really good week, as far as fitness goes. I have been reading Tom Venuto’s new book and it is really great. I think I’ve gotten more out of this book than all the hundreds of fitness books I’ve bought over the years. It is written well, really understandable information. I highly suggest it.

He is really into goal setting. I decided this week to make 3 short term goals for the week. The first is to stick to my food plan for 7 days, no deviations. Second, to lose 2 lbs. this week, and third to go to a spin class on Saturday. I wrote the goals on index cards and put them on my fridge. So far for 5 out of the 7 days I’ve stuck to my food plan to the letter. I weighed myself last Sunday and I am happy to report that I am back down to my pre holiday weight! Whew ! I will see on Sundays if I lost my goal 2 lbs. And I have every intention of going to spin class tomorrow. Weekends are a challenge for me so when Sunday night rolls around and I am still eating on track it will be a huge accomplishment.

I am finishing Week 2 of TT and still love it. I am begining to actually see a little bit of muscle peaking through……just a little, but hey it’s something, right? I intentionally ran my butt off at work to add a little more activity to my day. I also went to bed before 8pm all week.

So I am happy with the past week, I feel like I made progress and I can’t wait to see if the scale refects it.

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Saturday: Cleaning Day

Posted by Susan on January 10, 2009

I only had half a week of good behavior….but half is better than nothing. The birthday extravaganza ended Wed. morning with a 3am workout. I eat well all week, until last night when I gave in to a belated birthday dinner , I had my fav eggplant parm. It was the first night out in months so I figured why not !

But today I cam back on the horse and plan on staying on ! Today is an Active Rest day….for me that means housework…..tons of it ! I’ve really let things slide in that department. I will be cleaning for hours so no worries that I won’t get in 30 min. of activity. If I have time later though I would love to get in some SS cardio just for the fun of it. I will see how things go.

I have completed on full week of TT and I am so loving it ! I have DOMS like mad, I get the entire workout completed in 45 min. tops, and I feel a difference. I decided against a weigh in on Sun. because I know with only 1/2 a week of decent food intake I will be disappointed, and I don’t need that now. I am fully aware that I’ve gained over the Holidays by the way my clothes fit and I am trying to just accept it and move on…no need to weigh myself and rub my nose in it right?

I also recieved my new book yesterday, “The Body Fat Solution” by Tom Venuto. I read the introduction , and I’ve been reading reviews about it. I am so excited to jump into it. I like the idea of “simple”. I think one of my main problems on this journey, this struggle, has been confusing and frustrating myself by trying to make this much more complicated than it needs to be ! I tend to suffer from information overload as I’ve mentioned before. I need to keep things simple and easy.

Another aspect of TT I love is the idea of getting my workouts in and done in a shorter amount of time. I have soooooo many goals this year. I need to look at them all and have the time to accomplish them as well. I do intend to focus on my physical goals 100%, but I need to also balence my life . I also figure, keeping busy with other things keeps me away from the food during the times I am not schedualed to eat.

Ok off to clean this house so I have some extra time to possibly do some time on the elliptical and read my new book…..Happy Saturday !

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Posted by Susan on January 6, 2009

Today is my 45th Birthday. I went through a wide spectrum of emotions leading up to today. I hate the idea of getting older. But what can I do? I can’t turn back time, I can’t change it so my only choce here is to accept it.

What I can do though is choose how live out my 45th year. I feel the need to transform myself this year, to redefine myself. I am going to choose to take this as an opportunity to improve myself physically. I will create a whole new definition of 45 !

I am feeling some definate DOMS today form yesterday’s workout. I am amazed and impressed that this workout is so simple yet so effective ! I can’t wait for tomorrow ! I worked today on finishing my vision board. It will hang in my gym so I can see it everyday.

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Workout A

Posted by Susan on January 5, 2009

Today was my first TT workout. On NYE I bought and downloaded the Turbulence Training Program. During the month of Dec. I tried a sample workout and loved it. I began my first 4 weeks of training today.

I did TT Workout A plus 20 min. of HIIT on the treadmill. I also started back to clean eating , 6 small meals a day. I must say I feel a LOT better. These past few weeks have been so erratic in terms of diet and exercise. I let everything go……in turn my mood was awful, and I was feeling very down. Today I definately feel a difference. It also felt so great to move.

Tomorrow is a “rest” day , but because I am not working I plan on either doing 30 min. on the elliptical trainer or do a spin class so I can get in some activity. Tomorrow is also My 45th Birthday. I have so many mixed feelings about this age. I can’t beleive I am this old! There is a part of me that worries if the goals I’ve set for my body are even paossible at this age ! I guess I will find out, because I have no intention of giving up. I am just glad that I am walking into my 45th year with a good workout and a day of clean eating under my belt.

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Posted by Susan on January 4, 2009

I feel sad today. I think I know why. For the past few weeks I have just let everything go. I eat things I never ever eat, I haven’t been training as consistantly as usual. I think that in not taking care of myself all my emotions become magnified. My body misses the good things and is feeling the loss of them. I feel sad, and I don’t sleep well, I feel slow and sluggish and cranky……my poor husband, I know he is feeling the brunt of my moodiness.

Time to get back to normal. I start my first TT workout tomorrow morning, and I will be getting the food back to normal as well. I am ready, and more importantly my body NEEDS it. I see how important my healthy lifestyle as become. Maybe this past year I didn’t get to the exact goals I set for myself, but I did do domething good. I set a new way of living for myself. I got in the habit of eating well more than most of the time, the habit of enough sleep, of good workouts. Now I am to the point where if I don’t give my body these things, I miss them.

So I think that tomorrow will be a better day, I won’t feel so sad and I will get my body back into the lifestyle it is used to. One important thing these past weeks have given me is the knowledge that the past, the way I used to live before losing weight and learning how to workout correctly, is a place I do not want to go back to. It is not only physically no good for me, it is not mentally any good either.

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