I met with my trainer at Crunch today and we focused on abdominal exercises.
Despite coming down with a bug, I worked out with John Salgado today and did pretty well. Because we’re still working around my cranky knee, we started out doing some drill on the Bosu Ball: jogging on it, Dome Toe Taps [you can watch the video below but I can say she’s a lot better at it than I am LOL], side squats [again, very small movements because of my knee], and squat thrusts.
Other exercises for today included wall squats with a stability ball and a 10 lb ball. A new item for today was assisted dips. We rounded out the work out with punching and kicking combinations on the bag.
Wall Squat with Stability Ball by http://www.workoutz.com
The good news on weight loss and nutrition is that I am still within my recommended calorie intake for my BMR. I must confess that I had vanilla ice cream with blueberries last night [yes, I entered it into the SparkPeople.com Nutrition Tracker and I remain in calorie range :-)] I’m down another half pound but that could be just water weight.
It’s been raining but I still made it to Crunch to work out with Frank. We had another light strength workout in deference to my bad knee. My warm ups comprised running sideways back and forth. We then did a series of modified inchworms; modified planks, leg extensions [using the wall]; and standing abductions. As I enter my workouts into the SparkPeople.com fitness tracker, I can see how much less I do at Crunch but I don’t mind as I’m feeling really tired and it’s about as much as I want to do today. It’s still 100 percent more than I would do without Frank. 🙂
Nutritionally, I am staying within the recommended calorie range for my BMR. Breakfast included my favorite fruit protein shake. Dinner included a lovely spinach and feta cheese salad. My weight continues to creep down. Hooray!
Despite the rain, I made it to the gym this afternoon. My knee was especially creaky today so we tried some modified one-leg-squat exercises. I did the easiest variation: John had me sit on a chair, extend one leg and arms in front and stand up on one leg. I then sat down on the chair while standing on one leg. I still had to support the weak knee but it’s a start to try to rebuild leg strength.
Here’s a video link demonstrating the modified one-leg-squat exercises from eHow.com:
How to Do a Chair Pistol Lower Body Exercise — powered by ehow
Other exercises with the resistance bands for today included:
- Band Biceps Curl – Preacher
- Band Triceps Push down
- Standing Rows
- Shadow Boxing Punches
You can find other Resistance Band exercise suggestions at:
We rounded out today with punching and kicking combos on the bag.
I’ve tried to continue eating healthily- breakfast included a fruit protein shake so I had a kick start with protein and fiber; other meals included vegetables.
So the thought for today is to eat better and continue exercising. It’s a lovely day so I did a 3.7 mile loop of the park this afternoon. As for healthy eating, I like the advice of:
- cutting out junk food, processed foods, sugars…[including the dreaded High Fructose Corn Syrup]
- eating more colorful and fresh foods
- eating in moderation [drinking more water as I might be thirsty rather than hungry]
I found a nice web page called Healthy Eating Easy Tips for Planning a Healthy Diet and Sticking To It from Helpguide.com that provides some common sense advice.
I had a weird diet day today. I slept in this morning so ate fewer meals. I’m not sure how that ranks in the BMR [Basal Metabolic Rate] calculation. Given my 3-5 days/week of moderate exercise activity, I can eat about 2150 calories each day. The Fat2FitRadio.com calculation is described as:
The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels …create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You’ll never be on a diet again.
Based on how much activity you do on an average day, the [calculation provides] the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person.
Given that I woke up late today, I only ate 2 meals and consumed approximately 650 calories today….. is that bad? I don’t know….
Also, the Helpguide.com article mentioned that we should avoid sugars in any form. My breakfast this morning comprised a fruit shake made from frozen mangoes, Zico Coconut Water, and Optimum Nutrition – 100% Natural Oats & Whey Chocolate. The Optimum Nutrition protein drink is very tasty. The label says, however, that it contains 8 g of Sugars in the form of honey powder and evaporated cane juice powder. I’m guessing that is not good news but I’m very fond of it. The Livestrong.com site has an article titled Health Risks of High Fructose Corn Syrup that sums up many of the concerns about High Fructose Corn Syrup [HFCS]. Among other things, it notes that the human body process regular sugars differently than HFCS.
A couple of excerpts from the Health Risks of High Fructose Corn Syrup article:
The human body does not process HFCS the same way it processes sugar. Fructose requires a different metabolic pathway than other carbohydrates because it skips glycolysis, or normal carbohydrate metabolism. Because of this, fructose is an unregulated source of “acetyl CoA,” or the starting material for fatty acid synthesis. Furthermore, by ingesting HFCS, a vicious cycle can ensue. This is because eating HFCS can increase the feelings of hunger.
Liver Disease & Metabolic Syndrome
Metabolic syndrome is a combination of conditions that increase the risk of heart disease, stroke and diabetes. Metabolic syndrome includes elevated insulin levels, excess body fat, abnormal cholesterol levels and increased blood pressure. The journal, “Hepatology” noted in June 2010, “The rising incidence of obesity and diabetes coincides with a marked increase in fructose consumption and is higher in individuals with nonalcoholic fatty liver disease.” Furthermore, fructose consumption is a contributing environmental risk factor for increased fibrosis of the liver.
Read the entire article at: http://www.livestrong.com/article/259181-heath-risks-of-high-fructose-corn-syrup/?utm_source=popslideshow&utm_medium=a1
..and, yes, I remembered to log my nutrition and exercise into SparkPeople.com site . I’ve been less consistent about logging into the Self.com Diet Club as it’s more cumbersome.
I’ve gone to the gym 5 days in a row!!! It’s been years since that’s happened [as I’ve explained to my husband, I’m much better about researching exercise than doing exercise.]
Lots of stability ball exercises today, including:
- Crunches with Stability Ball
- Bridges on Stability Ball
- Push Ups on the Stability Ball
- Back Extension with Stability Ball
- Pendulum with Stability Ball
- Crunches on Stability Ball While Tossing Medicine Ball
- Superman on the Stability Ball
We finished up with:
- Punching Drills on the Bag
- Stretching After Strength Training
You can find descriptions of the Stability Ball exercises on SparkPeople.com’s Fitness Pages.
So, it’s the end of a successful week. Where does that leave us? I want to go back to basics. The pod-casts [see my Nutrition and Weight Loss Guidance page] that I enjoy so much and SparkPeople.com agree that setting real and measurable goals is very important to losing weight. Both advise that you write down why you want to lose weight or get fit, and why the hard work and effort to accomplish your goal is worth it. Fat2FitRadio.com especially stress coming up with realistic weight loss goals.
Here’s an excerpt from the Fat2FitRadio.com Goal Setting Page:
Here are some ballpark figures that I worked out for a weight loss of 50 lbs.
5’5″ woman, 30 years old who exercises lightly (BMR x 1.375)
175 lbs – 2165 calories per day
125 lbs – 1850 calories per day
5’10″ man, 30 years old who exercises lightly (BMR x 1.375)
225 lbs – 2950 calories per day
175 lbs – 2550 calories per day
It is clear that diets don’t work because as soon as people go off of a diet, they start eating like they did before the diet. The best approach is to know your goal weight and then figure out how many calories per day you will need to eat to maintain that goal weight.
Start to eat your “maintenance” calories at the start of your weight loss. If you eat like a thinner person, you become that thinner person. You will gradually lose the weight and never feel deprived along the way. It’s not a sexy weight loss plan, but it works in the long term.
I met with John Salgado this afternoon for my kickboxing training session. 4 days in a row of exercise! I’m proud of myself. 🙂
Bosu Ball: We did warm ups on the Bosu Ball– running in place and front kicks. Then a series of Bosu Ball exercises combining side lunges, side kicks and squats. There are a couple of useful online videos available.
Here are a couple of online videos from eHow.com:
Stability Ball: We followed the Bosu Ball exercises with tucks and push ups with the stability ball. Strength exercises for today used 15 lb. weights doing triceps exercises and biceps curls using the stability ball. John also had me begin wall squats with the balance ball.
Here is a website called Ball-Exercises.com that lists a number of exercises for the Stability Ball.
Free Weights Continued: Also John had me sit and stand while doing bicep curls and dumb bell shoulder presses.
Cardio Rounds: Clearly, the worst thing about returning to the gym after a long absence is the lack of stamina. I couldn’t finish a whole round because I simply couldn’t breathe and felt nauseous. I guess that’s my newest most important goal. 😉
To develop stamina, Livestrong.com suggests:
- running [can’t do it because of my knees right now]
- sparring/training bouts) [yeah, I don’t appreciate people hitting me]
- circuit training Yes!
- jumping rope [see bad knees excuse above 🙂 ]
Looking at yesterday’s workout, it is clear that I haven’t been working as hard as I should when I am at Crunch. I felt ashamed at the amount of my whining. 🙁 So, this morning I told Frank that I needed to be pushed harder.
Taking it to heart, Frank had me doing lateral pull-downs, rows, and bicep exercises with much heavier weights. I had to do knuckle push ups [modified because I was on my knees] and modified jumping jacks [no jumping] with two pound weights. The knuckle push ups are supposed to help strengthen my wrists and my forearms – both of which should help with kickboxing as well.
All in all, I think we accomplished a great deal more today. Excellent!
I met with John Salgado this afternoon for my kickboxing session. We’re going to ease into strengthening my legs so we focused primarily on arms and back. The session began with mobility exercises to try to get the kinks out of my legs. We then proceeded to do a series of slow front kicks. By isolating each part of the kick, John says that we work on our core strength, balance and technique. [I found a related article on the benefit of isolation exercises called “How to Front Kick“.]
Then we moved onto Back Exercises [3 sets] using the Stability Ball:
Using the Resistance Bands and seated on a balance ball:
Also on the Balance Ball [3 sets]:
- Push ups on the Stability Ball Reps: 12-15
- Knee Tucks on the Stability Ball Reps: 12-15
- Dumbbell Chest Press on Ball [15, 20, 25 lb weights]
- Dumbbell Triceps Extensions on Ball [15, 20, 25 lb weights]
- Sit ups [last set with light weights]
We also did a couple of rounds doing punches, slips and kicks with the punching bag. We finished with 3 minutes of elbow-to-knees sit ups.
After stretching my legs and back, we ended our session today with some QiGong outside.
We picked up a couple of Mango and Green Teas with Tapioca at CoCo Fresh Tea and Juice. According to Livingstrong.com, tapioca bubble tea combines tea, milk, honey and cooked tapioca pearls to form a frothy beverage that should be treated as a dessert in your caloric count. The large drink probably contained more than 300 calories. I’d always thought tapioca was good for you but I think I will pass on these next time.
I dutifully logged my food intake for the day on SparkPeople.com. According to the SparkPeople site, I should be eating 1,380 to 1,730 calories per day. It’s difficult for me to stay within this range. I like to eat and tend to eat out a lot. I also tend to go to sporting events so the food that I buy is often greasy… [Yes, there’s room for improvement.] In my defense, I have begun to make fruit protein shakes for breakfast with Chocolate Flavored Optimum Nutrition 100% Natural Oats and Whey Protein. It is made with whole grain oats and all-whey protein; has no artificial flavors and no synthetic colors. It does contain honey powder and evaporated cane juice powder but that’s better than High-Fructose Corn Syrup…. I throw the protein powder in the blender with some milk and frozen fruit and it tastes great.
Anyway, if I compare the SparkPeople.com calorie suggestion with the Calories and Basal Metabolic Rate (BMR) calculator on Fat2FitRadio.com, it looks as if the SparkPeople.com guideline would be correct only if I were very sedentary. Giving myself credit for working out 3-5 times a week, I should be considered “Moderately Active” and can consume 2,150 calories on a daily basis! That would mean that, although incredibly unhealthy, the 2 bags of potato chips I consumed today were OK. [2 oz. for a total of 304 calories] How funny is that? Somehow, I don’t believe either of my trainers would be pleased to hear it.
I’ll be seeing John tomorrow for Kickboxing…I’ll ask him. LOL