Saturday, January 31, 2015

Tracking what I eat... Week 4 summary

My Trainers and Me
Five Seasons, Northbrook - January 2015
For the past 45 days I have been tracking everything that I eat, every single day. More religiously after the first of the year.  I even track my diet soda and chewing gum!  The first few days and weeks were shocking.  Beyond my Starbucks insight, I didn't realize just how it all added up in terms of sugars and fats.  I wasn't regularly getting enough protein either. This month I managed to 1100-1200 cal/day with 25% protein and 45% carbs. I'm using MyFitnessPal app (link on the right)  

Oh and two articles came out my turning a new leaf and the support I'm getting from Five Seasons Family Sports Club. One more in the works. I'm sure more to follow.

Drum Roll..

Wednesday, January 28, 2015

Busy day - nope not doing that

Yesterday was an extremely busy day for me.  In addition,the day provided two key milestones - one good, one maybe not so good. 

My recent Yoga Experience
Let's start with the positives. I worked out with my trainer, did one hour of cardio independently and I went to a Bikram Yoga class! Years ago my girlfriend and I would go to Bikram a few times a week. When she moved out of to and a bit out of the way. Without my yogi buddy  - I wasn't as motivated to go. That said, I did missed it. The stretching always made me feel better.  This week I went to a yoga studio close to home. At about 50 pounds heavier than the last time I went, plus recovering broken wrist weakness - it was a CHALLENGE.  I was confused by the poses and there was little guidance. Everyone else was super into it - true yoga people :)

Saturday, January 24, 2015

More Water Please + Week 3 Summary

This was an awesome week! 

Before I get into the numbers, let me talk about WATER. 

Photo Source:
I'd like to share my simple rules of thumb for knowing that I've drunk enough water. I researched and asked my doctors how many glasses/cups of water to drink a day and frankly it was just too darn complicated and there is no single answer. Sources in the know say:
- 8 - 8 oz glasses a day
- Plus another 8 ounces for every 10 pounds you are overweight (I'm guessing there is an upper limit there somewhere!)
- Plus an additional 12 ounces for every hour of heavy exercise or salty food/beverage consumed
- Plus additional water if you are in a hot/dry environment 
- Then don't forget that much of your food also has water so...

Yeah, that's why I rely on these four simple rules, many of which were given to me by an Outward Bound hiking guide years ago:

Thursday, January 22, 2015

What's in a Number...20 Down and 18 on!

Photo Credit:
Yesterday I spent the better part of the day cleaning house. Literally 5 hours picking up, rearranging, doing wash and the like. Not that my place was messy to begin with, on the contrary everyone always says I keep a clean house. However, there was a need to just get things put away, rearranged, and spruced up. It felt really good at the end of the day.

The best part was that I must have gone up and down the stairs to the 2nd floor, to the basement at least a dozen times. AND I DIDN'T GET WINDED EVEN ONCE!

And that my friends is a big accomplishment for me!

Friday, January 16, 2015

Tire Flipping - Week 2 Summary

Today marks the end of the second week of my turning over a new leaf; a new trajectory on a healthy lifestyle.

So what was different in this week? 
  • I increased the hours I exercised. I pulled out some old exercise DVDs 
  • I used the heart rate monitor during aerobics to get into my target zone quicker and consistently  
  • Stuck to the calories target. However, often at the end of the day was low (~900 cals) and was searching for good evening choices
  • I started talking more broadly about my plans and choices. At any moment one can choose to life a healthier life. No I'm not on a "diet" - I'm changing my life!
This week during my workouts with my trainer at the Club - he had me toss the tire I blogged after my first visit to the club. Hum, did he read that? IDK but - Yes! I DID IT! WOW was my heart pumping! My son helped calculate the lifting force required and calorie burn:

Tuesday, January 13, 2015

No More Starbucks Trips

No More Starbucks for me!
Last month I met Joseph Pinnell from Five Seasons Sports Club. He mentioned wanting to inspire people to make even small changes that could have a big impact on their health.  I've found one such small change in my life and I've turned a new leaf.  Tracking my food intake has been helpful and insightful. 

Each morning, as I'm getting ready to head out the door, I thing "Why don't I treat myself at Starbucks?" The more I thought about that, the more interesting it became. Note that I don't say to myself, let's get that coffee! That's because:

  • I don't drink coffee, nor my usual order (a non-fat latte, or Soy Chai) from anywhere other than Starbucks. I don't even drink coffee at home.
  • That's because I don't crave coffee, I don't even really like it.
  • Yup, I'm going for the pastries and the latte just comes along for the ride.
  • I order it extra hot so that it will still be warm when I get wherever I'm going, but the truth is...
  • .... I have to get extra-hot because I'm focused on getting the baked goods or breakfast sandwich first!
  • So, insight, I'm treating myself to pastry NOT coffee. Although in reality it is often both.

OK Starbucks we're over. I won't say never again, but certainly not as often. 

I'm a tea girl. Plain, no milk or sugar please. 

And this decision is really good for me - take a look at the math...

Saturday, January 10, 2015

Week 1 Summary

Yesterday marked the end of the first week of my turning over a new leaf. 

So what was different in this week? 

  • I monitored what I ate every single day. Moreover I ate mindfully - I paid attention to every bite. Plus I drank just a ton of water :)  
  • I exercised every single day.  I used my pedometer every day - with the goal of achieving ten thousand steps per day. 
  • I worked out with my trainer twice - both were were good. The first session we discovered some limitations associated with my wrist/elbow issues. I was sore, in a good way, for two days afterwards. The second session we worked different muscle groups and the sweat was pouring off me :)

OK - so how did I do?  You can see the tally below. Weighing in at Five Seasons, I was able to shed about 5 pounds in 8 days. Down is good. 

Adjustments for next week:
- Getting my pulse into my target zone sooner in my workout
- Shifting to more protein (25% of calories)

Teresa Marie

Friday, January 2, 2015

First day at Five Seasons aka "The Club"

Today I met with my trainer. I'm sure we will become best buddies - maybe for now he's my frenemy.  That status has nothing to do with him, but rather with the baggage I carry around in  my mind about "working out" and "exercise."

After talking about the regime we moved onto goals. My only goal is to do what I'm asked when I'm asked and the results will be what they will be!

The dreaded weigh in - hitting the scales at 246 Pounds (with shoes :) ) - this implies that I could have 117ish pounds to lose.

Time was spent on the treadmill and bikes to gauge my heart rate and comfort with the equipment. After our hour together I did 30 minutes on the treadmill and then hit the sauna.   I was ever so pleased that he didn't ask me to though around these tractor tires that were stashed in the corner :) Maybe next time.

10K steps a day...

Teresa Marie