Long Time No Post!

I’ve been exceedingly busy the past few months. Since I wrote last, I’ve aimed to go to the gym and get my cardio 3-5 times per week. Except for one week when I was down with the flu, I did it! I also broke out the Total Gym, got a barbell set, some more dumbbells, a kettlebell, and a medicine ball, and have done some at-home weight workouts. I need to be more consistent with those workouts, but it is a start. The important thing about my cardio is that I have been increasing the resistance gradually. Most recently,  I have been doing the majority of the hour on level 15, and hit the last 4-5 minutes hard on 16 and 17, sprinting at the end. When I started up again in January, I started at the lowest resistance. This is huge. My heart rate recovery and CV fitness have improved dramatically. I’ve dropped sizes solidly in my clothing: I’m now in a large top, down from extra-large, and medium scrub bottoms, sometimes a size 10 or 12 jeans, depending on brand, which is down from a large scrub bottom (and those were tight!), and a snug size 14 jeans. My current bra size is 38 D, down significantly from what I’d guess was a 40/42 DD. All told, I am very pleased, even if the drastic pace of weight loss has slowed, I feel better, I look significantly thinner. I am just 3 pounds away from busting through into the Overweight BMI class, and then it is a much quicker trip down to Normal.

As you can see  here, the weight loss slowed dramatically from February through most of May. I wasn’t weighing my food at this time, though I was strictly keto for most of it, with occasional cheat periods, such as when I went to Canada for a Girlfriend Getaway.

I also focused on increasing protein with my weight workouts. It’s also important to note that this period has been incredibly stressful at work. We had a nightmare situation with a staff member who has, thankfully, FINALLY been terminated. I know that high levels  of stress can increase the cortisol level in your body, which can make it difficult to lose weight. I’ve stayed strong with the keto regimen, focused on getting in at least 3 workouts per week, and stayed off the scale for most of it. I’ve had some major issues with water retention, especially swelling in my lower legs and wrists, also with some facial puffiness. My repro organs have been nightmare as well. There’s a lot going somewhat haywire with my hormones, so I am taking things day by day.

5_26_17 weight graph

 

Here is the overall trend:

5_26_17 weight graph overview

I am down almost 60 pounds since I started this health, wellness and fitness journey. I have 40 pounds to go to reach my goal.

Killin’ It

This week I added regular cardio, an hour on the elliptical, for five days this week. Yes,on the workdays, I woke at 2:30 am and went to the gym from 3-4, but I did it, goddamn it! And I feel spectacular! And would you just look at what adding cardio has done to the weight loss?

1_29_17-weight-graph

That is a cool 5-pound loss since Monday when I added an hour of cardio. I am also proceeding with extended fast days, and toying around with pre-workout prep, such as, do I eat anything if so, what? I’ve worked out on an empty stomach, which made for an excruciating workout, I’ve had a few bites of protein bars, some with more carbs that the other. Now my serum ketones rose after each workout, but  never had as dramatic a rise as I did yesterday:

ketones-post-workout-1_28_17

Look at that number! It’s never been that high before!

Yesterday was a weekend, so I slept in a bit, which for me, means getting up at 4:30 instead of 2:30 lol I also had two cups of coffee with heavy whipping cream and didn’t go to the gym right away. I went later in the morning at 10:00-ish. I’m not certain which is the most important factor there, but I’ll try changing one variable at a time for this week’s workouts and see which yields the greatest rewards.

This week, I will be adding weights to my routine.I’ve ordered Brett Contreras’s Strong Curves workout book, and I really ought to open up the Total Gym and take advantage of that, particularly for my upper body.

I have  physical coming up in 3 weeks, and I’d  love to be back down to the weight I was at for my physical in 2015, which was 169. So, we shall see! But I feel great – energized, clothes are fitting more loosely.  I took measurements yesterday and will do that once a week as well to monitor progress on that front.

I have GOT to get rid of the belly fat around my waist. At 36 inches, I am still just above the range for women (by 1 inch)  which has the greatest risk for heart disease. Ugh. No thank you! We are headed into Heart Disease Awareness Month for February. Heart Disease is the #1 killer of women in the US, killing approximately one woman every 80 seconds,  that’s 1 in 3 deaths among women every year! I’ll be wearing red this Friday at work, and I ordered some red lapel pins for my co-workers as a small gift.

I’m ready!

Save

Working Out

I’ve put off the next weigh-in until next Monday, 5/16. We’ll see where I am then, and again, no judgments, no wallowing in self-loathing, just acceptance and planning on how to do better. To this end, I’ve decided that I need to add exercise as a help for my mood to combat the binging.

I’ve signed up for this 30-Day Bodyweight Challenge from Betty Rocker. It should begin tomorrow. A quick scan of the internet found this video as an excerpt of the 30-day plan:

 

In addition to that 30-day series of 15-minute bodyweight exercises, I think that I need to join a gym again. I’m thinking of reactivating my membership to Plant Fitness, because their hours are simply the best. I’d get up at 3:30 AM, be there at 4:00 AM, and I’d be back home around 5:00 AM to begin my normal routine of shower, change, breakfast and COFFEE. There is nothing like that feeling of finishing a good hard 45 minutes on the elliptical. I walk out, feeling euphoric. I need that.

In other news, I rejoined a dating site. Scary, but exciting. I need to get back out there. Sometimes I think, maybe I should wait until I’ve got things more together/ after RN school/after I reach my goal weight etc, but then I realized I’m just putting it off needlessly. Why should I defer my chances of meeting someone until some theoretical time in the future which might not come?!

Carpe diem.

Steady On

weight graph 8 1 14

 

It’s been two weeks since I delved into Onederland, and now I’m six more pounds into it; and now at a weight I haven’t seen since 2008.

More than that, I’ve had some serious stressors which would normally have me running to some delicious carbs for a magic bout of comfort eating, and I have held strong and have not turned to food for comfort,

Also, I’ve been increasing my cardio to 51 minutes, and trying to get to the gym at least 3 times a week, but I’ve also been battling fatigue. Sometimes I only make it there twice a week because I’m so bonked. I’ve been supplementing with magnesium and potassium and drinking chicken bouillon on the really bad days. That’s a trick I learned way back in 1989 when i first wen to a diet clinic and was put on the early version of an Atkins-type low-carb diet for weight loss. I was drinking a lot of water daily, which in addition to keto’s diuretic effects, sometimes had my electrolytes off balance. A cup of bouillon helped perk me right up more often than not.

Anyway, my clothes are looser, I feel lighter, and people have commented that they have noticed a difference. Keep calm, and keto on!

The Color Purple…

…is a beautiful color, when it comes to Ketostix. Last night, I tested my urine, and the tip of the stick came back medium-dark purple, indicating moderate ketones in the urine. A good sign, pointing toward my being in a state of ketosis, or prime fat-burning.

I’ve been going to the gym in the mornings, too, four out of the five past days, I made it to the gym and got in some time on the elliptical. On my regular work days, I leave the house at 7; in order to get in the full 45 minutes , I would have to get up at 4 and leave the house by 4:20 to ensure that my normal morning routine isn’t disrupted. What can I say? I’m a creature of habit. I like my leisurely, quiet mornings with breakfast, green tea and internet.  I cannot stand being rushed. For me, it sets the day off on the wrong foot. Continue reading The Color Purple…

Food For Motivation

From 30 Things to Love About Exercise (None of Which Have Anything to Do with Your Weight, Your Size, or What You Look Like). –Hanne Blank

  1. Working out is an immune-system booster, which is great since no one actually enjoys being a mobile snot fountain.
  2. Exercise builds ferociously sturdy little old ladies (and men): it’s fantastic for your bones, reduces the risk of Alzheimer’s, and improves balance and coordination.
  3. Exercise reduces symptoms of both depression and anxiety. Organic, legal DIY mellowness is a pretty sweet side effect.
  4. Working out helps regulate your blood pressure, reducing the effects of things like traffic jams and not being allowed to strangle that one coworker who really, really needs it.
  5. Exercising makes you smarter: research shows that exercise incorporating complex movement, especially, makes people learn better and faster.
  6. Working out hath charms to soothe the savage metabolic system, encouraging insulin sensitivity and Continue reading Food For Motivation

We Did It!

Yesterday morning, bright and early, I rousted my – willing – teenager from bed at the ungodly hour of 5:30 am to go to the gym. She got up without complaint and kicked some righteous ass on the elliptical. She is excited about going back with me and working toward getting back in the same shape she used to be when she ran cross-country and did track. I am so happy and proud of her.

I did a good 45 minutes on the elliptical, yes, it was a slowish pace, but I’ve been out of shape. I know that it won’t be long before I’m back to doing the hills programs on the machine and giving my legs and lungs a great workout. I’d like to start adding weight training this week, too, though I’m uncertain whether I’m going to start with the machines at the gym, or just use the dumbbells and kettlebell I have here.

But what a great start!

Adding Another Component

So yeah, in February of last year, after a particularly vicious break-up, I had an epiphany about my life, about my mostly self-imposed isolation, and I vowed to get out there and live. This included re-launching myself back into the dating world via POF, and signing up for a gym membership at Planet Fitness. The dating I did for a good 6 months; alas, I’m ashamed to confess that the gym did not happen. Oh, no, I had a membership, I just didn’t use it. That’s right, I spent money for a full year’s membership and did not go once. I had every possible excuse – too busy, don’t feel well, too tired etc.

Well, I’m going now. I even have the Black Card membership, which allows me to bring along a friend. Yesterday, my older daughter came out of my room after weighing herself and asked me if I thought she’d gained weight. She’d gained 19 pounds and was stunned. I told her that we could make some changes to her diet. Considering the fact that she eats at her dad’s half the time, and the food there is a pasta-heavy carb-fest, I told her that we’d just be super diligent and about what she eats here at home with me, and she’d see some slow but healthy changes.  Then I asked her if she’d be willing to come with me to the gym to work out. She accepted immediately. 🙂 Continue reading Adding Another Component