kelly's diary

That trainer has good workouts!

Yesterday I realized that Monday's Yoga classes are Hatha Vinyasa. Michael is really gentle on us (this is not my gym's Kickboxing instructor I call Psycho Michael, this is Yoga Michael) and he has us rest periodically in shavasana. Ahhh! Yesterday he helped me practice head stands. I'm not very good at getting up into them unassisted--he's teaching me and I need to practice. You're still going to do Yoga, right? :D Yesterday I weight trained then did Yoga a half hour later--it's a good way to stretch out and cool down.
 
Well I am going to try to get to a yoga class once or twice a week. The "awakening" in the muscles my yoga teacher talks about is nothing compared to the "awakening" I feel in my legs after that workout on Saturday. Today, Tuesday, I was still quite stiff in the morning and my knees were still buckling a bit when I walked. Nevertheless I went to the gym and walked on the treadmill for 20 minutes, inclining only a bit, but then I went on the bike and did a pretty solid 25 minutes with intervals.

The interesting thing is having stiff muscles has made me get out and walk more and so after lunch I walked several miles (2 hours) trying to find the right voting station and I've just returned from that so that is very good. Now I"m having a big bowl of oatmeal and a cup of vanilla earl grey tea.

I didn't do any diet damage this thanks giving, kept everything within limits including wine and pumpkin pie.

On a vegetarian note, I was gonna cook a turkey breast for myself but they were too expensive so I bought a roasting chicken instead. Tried to eat it but all I could taste in the white meat was "blood" so it put me off. I am much happier today cooking my mung beans and spicing them up for protein.
 
Great work getting out and walking despite having DOMS as the walking will have helped your recovery. As you get acustomed to working out more it will no longer be as severe.
 
Speaking as hungry meat eater, I don't think I've ever been able to taste the blood in meat.

I don't think I'll ever be a vegetarian, but I'm going to start trying to cut back on meat during the summer when we have an abundance of healthy fruits and vegetables at our finger tips.

It's kind of hard in the winter when everything is so expensive from having to be imported :(. It's too bad.
 
Hi Low fat milk I must get back to you. And thank you CG, Trusyver, RJ.

Tomorrow is a day off. I must say my legs are feeling better and I am glad to know the DOMS won't be as severe once I get going. BUTI am wondering whether I have the guts to do lunges across the gym floor while attempting to hold a medicine ball overhead on Thursday.
 
Dont over think it Kelly...just go into the gym do your routine and show those medicine balls and lunges and however else is around who is boss!
 
I'm trying to figure out what my caloric range is again. My Resting metabolic rate is about 1504. Ate 1700 calories today (including 3 glasses of red wine!). I am figuring 1550 minimum but not sure how high I can go and still be on target.

Burnt 350 calories in cardio this morning. Light activity the rest of the day. Happy hour with neighbour.
 
I used to be at 11% BF, I gained a bit of fat back due to a bulk I was in, however, that 13% is probably wrong due to the weight not changing from water intake.

At any rate, I told people they can just eat exactly what their RMR (I prefer BMR) is and that in itself is a deficit since it doesn't account for everything else you do (like daily movement to and from work, etc.). Just remember, as your weight goes down, so does your RMR, so you need to go lower as your weight does (or else you are just closing the gap to maintaining weight).

Also, find out how close that RMR number is to your body weight X 12 cals/lb. That should probably give you a number within 100 cals of each other. If I were to take a guess that 1500 sounds REALLY low. My wife, who is 5'3" and 130 lbs, she gets close to 1400 for her RMR. I am not so sure I think your number is right. How many calories do you eat a day again?

I used to use a heart rate monitor religiously, I have since backed off from it but I might start again if I don't show any measurement/scale changes in two weeks. I have a Polar F55 (Polar F55 Ice Aluminum Heart Rate Monitor with Wearlink Coded Chest Transmitter with FREE shipping included! Also known as: polar f55, f-55, f 55 heart rate monitor) except that might be excessive for you. I would suggest something like this for your purposes Polar F4 Heart Rate Monitors with FREE shipping included! I like that one because it tells you when you get into your recommended zones and keeps tracks of calories. There are even cheaper ones that don't have as many features. But for the extra 20 bucks, the F4 is worth it. Also this place is VERY reliable...
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Looking at your current weight... I'd say to lose weight, you could do your weight x 11 cals/lb. That gives your roughly 1900 cals a day. Which gives PLENTY of room to move down once you start losing. Ok, even more, looking at your stats, I found in your diary (plus the ticker weight), if you worked out 3-5 times a week, you would burn about 2400 cals a day. If you eat 1900 cals, that is a deficit of 500 a day (roughly a lb a week). I'd say that's a nice place to be with weightloss. More than that... your skin is more likely to look like worse than losing it slowly. Trust me... I wanted 3-4 lbs a week and I got it sometimes, now, I hate how my skin looks.

I don't think you want to go so low that you hit a plateau at some point and can't take off more weight until you bring back up the calories to a more normal level and then reduce again. Most people go so drastic that their body doesn't like all that at once. If I knew that when I was in the heavier stages I wouldn't have gone down to 1500 calories a day. Ever. I just didn't need to be there... last November - December, I had that issue, where I caused my own plateau by having too large of a deficit.
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Hey there happychubbette,

Just checking in on your progress. You seem to be doing great! When do your yoga classes start?
 
By the way, those two above posts "by me" were Darth Pooh's, I had copied from his diary in to mine because I'm trying to figure out my caloric range. Settling around 1900 calories.

Worked in gym today - 20 minutes on treadmill with some jogging and incline
Leg workout 3 sets leg presses with 110 lbs
3 honest sets hack squats with no extra weight
3 honest sets ball squats with 15 pounds
3 sets leg extensions
3 sets leg curls
Then I did 30 minutes on recumbent bike with intervals. Phew. I'm tired.

Glad tomorrow is off day. Wonder what I weigh. Think I'll take my measurements again tomorrow.
 
I had a cheat night tonight, went out for chinese with a couple of girlfriends and then I had some microwave popcorn when I got home but you know what? My jeans are getting loose on me. I'm doing okay. None of us really pigged out at the restaurant. I either need to buy a belt or get my jeans taken in a bit.

Worked hard in the gym today and actually didn't eat much before dinner so the damage was minimal. Somebody left a shopping cart in our parking lot so I pushed it uptown on my way to the gym. It was a beautiful day today.
 
Those little cheat moments are not bad when you are being active and when they are not done all the time. You still have to enjoy time with your friends. Its great to see you working so hard Kelly, good for you
Michelle
 
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