Wednesday, October 12, 2016

A Week in Workouts

The thing I love most about my gym is the people that work there. From the folks at the front desk checking you in to the people at the trainers desk available for questions, everyone is so friendly!

After I met with my nutritionist last week, I had an evening personal training session. In both sessions I asked about why my weight went up even though nothing really changed as far as my diet and workouts go.

After my workout with Akeem, we printed out my first Inbody scale weigh-in and compared it to my last two weigh-ins. An Inbody scale registers body fat & lean body mass, intracellular (water in the muscle), extracellular (water outside of cells) and total body water, obesity analysis and segmental lean analysis.

What my reports show is that I've gained 3 pounds in water weight, and lost 4 pounds in body fat. He seemed a little stumped at what the report was showing and said it could be a multitude of things, sodium intake, drinking too much water before stepping on the scale, stress, etc.

One of my goals is to pay attention to my sodium intake, since I seem to go over that on a daily basis according to MyFitnessPal, and see if anything changes from eating less sodium.

Weekly Workouts

Monday: Kari and I worked out together and did the TIU 31 Day Challenge. While I waited for her to get to the gym, I jogged on the treadmill for 30 minutes.

Tuesday: It was another TIU 31 Day Challenge workout that was all arms, baby! Followed by three rounds of sprints on the treadmill.

Wednesday: Personal training session with Akeem. We did drop sets on the leg press, starting at 160lb and worked my way down to to 100lb.  That equaled out to 190 leg presses, I was dead. Then we moved to hamstring curls and did drop sets on those starting at 60lb and went down to 30lb, and that came out to 48 hamstring curls. I died again. To wrap the session he worked my abs by doing what he called a ball catch sit-up. I died literally six times attempting that. When I said I have no core strength Akeem chimed in and set 'yet, no core strength, yet!'

Thursday: TIU 31 Day Challenge and 30 minutes of cardio. Since I have to close the office on Thursday's I don't always love going to the gym because I don't get home until after 7:00. Because of this, I did three 10 minute stair climbs in the office stairwell. Considering I work on the 49th floor, I will never run out of stairs to walk, lunge or jump. It wasn't until the second round of walking back up the stairs that I regretted that decision because I was definitely feeling the workout from the day before.

Friday: TIU 31 Day Challenge moves from Thursday and Friday followed by 30 minutes of cardio and some foam rolling. I desperately needed some foam rolling!

Saturday: Since Friday was a low key night in with myself, a movie and a bottle of Trader Joe's Cranberry Secco (buy it, try it, love it!), I was up bright and early Saturday morning, actually it wasn't bright, it was 6:00 AM which is still dark now. Anyway, my early wake up allowed me to hit the gym for TIU 31 Day Challenge and a vinyasa class before brunch with the girls!

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Wednesday, October 5, 2016

Macro Updates

After checking in with my nutritionist this week, she decided to cut my macros a smidge since I gained a couple of pounds.

It was a bit discouraging to step on the scale and see that it had gone up three pounds after religiously tracking my macros, getting in my workouts, and having a cabin weekend, where I usually eat all the wrong foods and over drink, but kept it in control this time.

I was a lot more aware of what I was eating over the weekend, and didn't drink nearly as much as I usually do on cabin weekends so I felt confident that I wouldn't see a jump on the scale.

The motivation to continue on and not give up comes from the weekly progress pictures that I send my nutritionist. I was laying in bed comparing week 1 to week 4 and could see the tiniest changes in my mid section, which means that I'm doing something right.

I can feel the difference in my body when I move, less jiggle. When I'm laying down and the rolls are smaller. When I sit and my sports bra band doesn't flip up or my fat doesn't bulge over my underwire.

My protein will remain the same at 170g but both my fat and carbs will be cut to 80g fat and 200g carbs for a total of 2200 calories.

I'll have to make a few adjustments in what I am eating, most likely will be looking for high protein/low fat/carb snacks.

We also talked about changing up my workouts. I've been following the TIU 31 Day Challenge, but talking to my nutritionist, who we'll now just call A since we have the same name, recommends focusing on resistance training and only doing cardio 2-3 times a week, depending on how often I'm going to work out, and doing 2-3 resistance workouts for 45-60 minutes.

I'm going to take her advice and see how that works for the next couple of weeks.

Here's to tweaking macros and lifting heavy!

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Wednesday, September 28, 2016

Eating to Maintain IIFYM

Since I'm working with a nutritionist to get my metabolism back in tip-top shape, she has me eating to maintain. Which basically means if I eat the calories, protein, fat and carbs that she tells me to every single day, I shouldn't gain weight.

For two weeks I ate at maintenance to see what would happen. Well, I lost three pounds! My nutritionist isn't cutting my macros just yet because she likes what she is seeing, but she is giving me a fat and carb range for rest and active days, but my protein and calories will stay the same.

Here's a peak at some of the meals and snacks I've been enjoying.

Creamy avocado pesto topped with cheese!
Drinking sparkling water from a wine glass is so much more fun! (The white stuff is Greek yogurt, don't knock it till you try it)
Tuesday's are Honeycrisp Apple Day at the office!
Sweet Potato and Roasted Cauliflower soup with a little side salad with rotisserie chicken
My favorite yogurt out there
Warm, brothy, filling, chicken wild rice soup with veggies and a side salad with grapes and balsamic vin/evoo dressing 
These two are staples in my desk cabinet. Always there to get me through the day. 
Why yes, that is a glass of wine! IIFYM If It Fits Your Macros
Other snacks and meals I've been enjoying:
Chili - tis the season!
String cheese
Plain Greek yogurt with honey
Dark chocolate squares (at least 72% cacao)
Halo Top because I live for mint ice cream
Carrot sticks
Protein shake with almond milk

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Thursday, September 22, 2016

D-Tox Days 9-11

Well not much to report on the d-tox front for days 9 and 10. Food is pretty standard, except I did treat myself to Chipotle today for several reasons.

1. IIFYM!!
2. D-tox approved without shells, sour cream, corn or cheese
3. Lab tests from the infection I have came back and the antibiotics I was put on don't kill this specific infection. Yay! Taking pills that make me feel crummy for no reason! Getting the right antibiotics later today.

On Sunday of this past weekend I was finally productive and made a rather delicious soup and it was something I didn't think I would particularly enjoy, but I went with it anyway.

I give to you Sweet Potato and Roasted Cauliflower Soup.

A couple things to note because lists are fun today:
1. It looks like a giant bowl of mashed potatoes, but if you know me in real life then you know I live for potatoes of all kind and that is something I would totally love on the daily.
2. Apparently sweet potatoes can be white or orange. I've yet to successfully pick out orange sweet potatoes.
3. I hate cauliflower with a passion, even the smell gets to me. You can't even taste it in this, it just adds its little cauliflower nutrients and that's that!

This soup, I don't even know if it's really a soup or mush, but we'll call it soup, is so simple.

Roast 1 large head of broccoli with olive oil, salt and pepper at 400 for about 20-25 minutes or so
Peel and chop three large sweet potatoes
Peel some garlic, I did 6 big cloves
Peel and chop 1/2 sweet onion (you could probably use the whole thing)
Toss the sweet potatoes, garlic and onion in a large pot with 7 cups of water and cook until the sweet potatoes are tender.
When sweet potatoes are tender and the cauliflower has roasted, mix together and blend with an immersion blender or in batches in a food processor or blender to your consistency preference.

Viola! Sweet Potato and Roasted Cauliflower Soup!

I met with my nutritionist today and she was very pleased with my loss of four pounds since I got my macros. That's about 1-1.5 pounds lost each week! We are adjusting my numbers slightly to see what changes I can make before Hawaii. Protein and calories will remain the same, but carbs and fat I now have a range. Keeping the original macros for active days and lowering carbs and fat on rest days. I leave for my trip in five and a half weeks and our goal is to have me drop another 4-6 pounds in that time.

The only reason tracking my macros and stuffing my face has been something I've been able to do consistently is because I'm seeing results. I think if the scale and my body weren't changing, I would have given up on this right away.

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