Cate's Diary

Petal001 said:
Cate
Wow that's a great exercise day and a good way to start the challenge .
Marsia I agree about the sugar giving crashes . Once I cut out afternoon sweet snacks my energies rose a lot
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Thanks, Petal. I love squats! Sugar has me crashing too. I try to avoid it if I can. Luckily I prefer savoury over sweet.
LaMaria said:
Sounds like your knees are feeling better then? I like that!
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My knees are good now LaMa. It helped get confirmation from you that it was OK to persevere. I have done 30 today.

I have unintentionally under-eaten today& am ravenous now. I'm about to have some stir-fried pork fillet with veggies & will probably have yoghurt & fruit after that. If I still have calories left I will have some nuts later. I am very hungry & feeling very tired. Today has been a very mixed day.
 
Thanks, Petal. Dinner was delicious & I feel much better after it. Today was very cold. It was a raw sort of a day & I needed hot food, but had only eaten cold & not enough of it.
I'm in my PJ's in front of the fire with a pot of herbal tea next to me & a full happy belly.
 
Thank you, Emily & Petal.
I had a really nice evening at home on my own. Watched an interesting program about exercise. It was good timing for me as it reinforces what I believe is good for me in so many ways. Michael Mosley was on it as part of the audience. I am going to make exercise part of my day, every day. I also know that I really need to incorporate strength training & I have made an appointment to see my GP next week. I dread going to the medical centre now, but I need to. Starting all over somewhere else seems worse. I'm running out of my BP script & I want a referral to see an exercise physiologist again. I'm on an enhanced primary health care plan that entitles me to 5 visits to an allied health practitioner & I need to talk to her about changing that to maybe drop the podiatrist & add an EP and possibly a nutritionist.
I have my exercise gear on today & plan on doing at least 5 km on my bike & some strength training. I know I need some direction for this, so will just take it steady.
I did 40 squats yesterday but will add weights today & see how that goes. Maybe bicep curls (I love them) I typed this up so will copy & paste-
Weights
(Legs apart)
1. 5 Bicep curls (5 each arm)
2. 5 Overhead press (start at shoulder height)
3. DB upright row(hands in front of hips, lift weight up to chin, bending elbows out)
4. DB in out. Hold both weights into chest, elbows out, open arms out, and then back in.
5. Front raises. Arms down in front of body. Lift weights up in front of body & then back down.
6. Double heel raises.
That's a start.
Had Greek-style yoghurt, with rhubarb, half a banana, 2 prunes & some almond meal for breakfast.
I just ordered some Tasmanian hemp seeds online (<$45AU per kilo, postage free). It is a burgeoning industry here & was only legalised late last year. They sound seriously good for you. Thank you LaMa. :)
 
Hemp seeds were illegal? That´s wild! Then again, maybe it´s because they could germinate? I know most bird seed mixes around here have contained hemp seed for decades :) Be sure to keep them in a cool place, the healthy fats go rancid easily (which is one reason why factory-produced foodstuffs don´t tend to contain them; everything has to have a shelf-life of 20 years). I tend to buy only the hearts because they´re easier to use but I guess the whole seeds are more durable.
Don´t overdo it with your strength exercises. Start with a weight lower than you think you need and focus on getting the movement right. Check your posture (back, knees), see where your shoulders go, get a mirror or an observer if you can so you know you´ve got a feel for the movement before you start adding on anything heavy.
 
I think exercise programs or even some weight loss programs are great to watch to give direction and inspiration.

That’s a good bit of exercise Cate . Good luck with all the appointments . Very hard to get appointments in Ireland for anything
 
"Very hard to get appointments in Ireland for anything"
I sometimes forget how lucky we are here. Thanks, Petal xo
 
Hi, LaMa.Re: hemp anything being illegal. Sometimes I think Australia is so backward in its thinking. I couldn't find hemp hearts so thought the seeds should be OK.
Re: the show on exercise- It can be watched on SBS on demand for a while. It was a 2-part show, called "The Exercise Pill." You can watch it for free at https://www.sbs.com.au/ondemand/video but you'll need to create an account with them. I love SBS- it's a multi-cultural, multi-race broadcasting platform.

Happy dance- I think I may just have cried if I had got on the scales & gained, but I have lost 1 kg this week. I was trying to wait until Sunday but felt lighter, so hopped on the scales. I was begging them as I got on...."Please be .. kg, please be .. kg" & I was. Now I have to hold that. I am now X-1!
G & I are going to get wood today, so that will be my weight-lifting. I will probably get on my bike again too as I am now spurred on to MOVE. About time!
 
Success is definitely the best motivation! I´ll have a look to see if they´ll let folks outside Australia create accounts. Still got a bit of sickness to kill so I´ve got the time.
 
Success is the best motivation, but I also have been inspired by our "team". That sure helps. I haven't been as active today, but have carted wood & done some walking. Maybe I'll bike a bit later.
Breakfast was an omelette on one piece of oat sourdough toast.
Lunch- chicken & veggie soup with some crackers & cheese & a small fruit platter & a Weis mango bar
Dinner will be grilled lamb chops & veggies.
I'll need to do some bike or I won't be able to have any yoghurt & fruit after dinner.
 
Cate well done you . Success is for sure a motivator. And you got your success so congratulations.

Wood lifting sounds like great exercise .
I’m just cooking dinner here and I was so hungry I had some fruit and yoghurt while I wait. Lol a bit of a Cheat
 
Thanks, Petal. Fruit & yoghurt is not a cheat, hon- it's healthy & nutritious. I have the natural Greek-style yoghurt, rather than the sweetened stuff. It took me ages to get used to it, but now I love it.
Yesterday-
Was a stay-at-home day. All up I did 25 squats, some Tai Chi (before bed), some wood gathering (30-40 mins), some bike (only a couple of km), some interval training (around our snooker table :D ) & ate within my 1500 cals (just).
Breakfast this morning was a small avocado, some tuna, a little rhubarb chutney & a little mayo on organic oat sourdough toast. Followed by black espresso coffee, as always.
G is going out to the golf club to do some pottering about & I'll do some housework. Will do bike & weights today.
 
It sounds like more than it was, but I'm trying to squeeze some exercise in whenever I can. I still spend too much time sitting.
We did a bit of wood gathering today, I rode only 2.5 km in my bike, but with a highish heart rate, so fat burning & I have done my new minimum of 10 squats. Kept to my calories (just).
I think I need to go somewhere tomorrow, rain or not!
 
Better to do a little whenever you can than to do a lot and then hurt so much you have to take several days of rest.
 
Very true LaMa.
I had better get moving now if I want to get to the market before it rains again!
 
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