Training Session #24 - Oh Happy Day!

OK yes, I skipped blogging about Monday's workout. It was just one of those off days, and dang it, I should be allowed one every once in awhile. I just drug myself through the day and the workout and that's that.

BUT today...?!

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It's been almost 12 weeks since we started training with Steve and I'm finally under 200 pounds! I can't even remember the last time I was there, I'm guessing a least 6 years. And even better, I no longer have to shop in the Women's department and actually haven't for several weeks! (Which I'm incredibly happy about and no offense to those that can find some cute stuff, but I swear someone who hates fat people must be designing those clothes because they are hideous!!) I've been wearing a few size 16's that are already getting loose! 34 pounds down, 68 to go! I'm 1/3 of the way to my goal!

I've gotta say the contestants of the Biggest Loser are getting ripped off. I'm finding that the amount of weight you lose may or may not really show actual results as you can be losing body fat and inches but you are also gaining muscle which we all know weighs more than fat. If you're on the weight loss band wagon, make sure to take those measurements and don't gauge your progress on weight alone.

So, you all want to see the proof? Next Monday will be exactly 12 weeks and I will actually post a few photos - when I was at my highest weight, where I am now and my goal weight (which was where I was in 2000). This is a big deal as I absolutely hate seeing pictures of me. (Yes, it's a big pride issue. Working on it...) And it's very sad as there aren't that many in the past 10 years with me in them and Jackson is now 4 and won't have many pictures of me and him from the past few years in his scrapbook. But better times to come, he'll start thinking I'm the paparazi!

The measurements:
Caliper Bi - 15.9
Caliper Tri - 19.2
Caliper Sub - 26.4
Caliper Iliac - 21.6
Body Fat % - 34.8
Neck - 13.5
Chest - 44
Upper Arm - 12.1
Forearm - 10
Waist - 36.8
Hip - 46.6
Thigh - 23.7
Calf - 15.3
Weight - 198!!!!

Biggest accomplishment: I'm down nearly another whole percent body fat and another 1/2" off my hip and waist. My calves and thighs aren't moving but Steve wasn't concerned in the least. He's said because of the hard workouts lately, he doesn't want them to lose too quickly. Something about "it would look weird", OK, I'll take his word for it.

Training Session #22 - Whaattt?!?!

I don't even know where to take this one. I do know I better be more careful in challenging Steve before I'm turned into road kill. Although, I may have conquered this one if only...

My quads did get sore yesterday and that evening after I swam laps for about 40 minutes, I had a special bonding time with Mr. Bengay before I went to bed. But when I woke up this morning (after a very restless night, can't really pinpoint why), I can't even explain the pain I felt when I walked up the stairs and throughout the day. It really took me by surprise as Monday was definitely hard but I didn't think I would be feeling it this bad. Although, I only had soreness in my quads so I was feeling more confident about that. And I was stretching them a lot before we met up with Steve.

So today: little sleep, didn't get much food in as I was too tired, a highly motivated trainer ready to deliver "Bring It" II, sore qauds = me, shot down off my high horse and not so confident anymore. I wasn't going to tell Steve about my quads as I thought for sure I would be able to tackle another hard workout since it was only my upper legs that were hurting and surely he wouldn't hit that same area again twice in one week? What did he start out with? Um, yeah....leg extensions. (I tell ya, you can't keep anything from this guy!!!) I think that got me beat down from the start. We worked mostly upper body and shoulders and I struggled terribly through the last sets. I didn't realize that those muscles were actually a bit fatigued from Monday but might have been a combination of that and no energy from a lack of sleep or food. And I'm pretty sure Steve took out several things on the list as I was struggling - which is frustrating because again, he knows I could have done them. Steve asked if I didn't like feeling this sore and I didn't know how to answer. Yes, I want to feel like I'm working hard (want to look like it even more) and I like a good challenge but after having shin splints, I was worried that we would have to back off again to get my quads to recoup. The good news is that the shin splints was an injury that needed to heal but the quad soreness is just a side effect which should dissapate more quickly. Sounds promising to me!

Despite today, this is still the pace I'm up for. (I'll be curious to see where I'll be sore in the next few days). It is my nature to take this setback and use that as a measurement of all the time and work I've put in. I'm sure before when I allowed negative feelings to creep in and doubt my abilities, just that mindset took its toll by slowing my weight loss and measurements. But knowing is half the battle, right?! I know I was tired and didn't have the energy. And that's now all water under the bridge. (ha, said prior to more days of ice and bengay!) And it's not killing me which means I must be getting stronger! Gearing up for "Bring It" III !!

Training Session #21 - The "Bring It!" Workout

Steve affectionately labeled today's session "Bring It". I have to say I was a bit nervous since I already was told last week it was going to be tough. And Steve is a man of his word!

Let's see if I can remember everything (in hopes of looking back on this day of torture as a walk in the park). Walking lunges w/shoulder press, roman chair knee lifts and reverse lunges w/side lifts, standing rows (knee lifts and squat), standing lats, bench step ups w/alternating pushups, triceps with free weights, biceps with half squat, pushups on medicine ball, and situps while throwing medicine ball. All repeated mostly 3 times, with the treadmill and stair climber in between sets. It seems like I might have left something out as we did a lot. I don't know exactly what size weights were used (I do know the standing lats ended up with 70 pounds) as I just did each one as they came. Most taxed my muscles to the point of sheer exhaustion, I was out of breath much of the time, drenched from head to toe and pretty sure I was about to lose my lunch. I will say Steve was quite lenient on the recovery between sets (not to mention my mom was stalling as much as she could which gave me a little more time). He later told me he did that on purpose just because I've had two weeks of light work and didn't want to kill me off right away! And you know you've busted it big time when you walk out in 95 degree heat and it feels good. BUT...

I'm noticing my recovery time needed is getting shorter and once I stop a certain exercise, I haven't been feeling the fatigue I was experiencing before. I am writing this on the same day but no soreness yet. Steve says Wednesday will be a more difficult routine but I still feel up for it.

So Steve..... is that all ya got?!

Eating Whole Foods - It Only Makes Sense

It's amazing to me lately how the taste of foods have changed. Since I've nearly eliminated sugar, salt, processed flours and fats, when I give in and eat anything real high in any of them, they are so intense. It's like your taste buds become desensitized to those bad additives. My mom had prepared cabbage the other day and I could swear she added butter to it. Turns out she didn't, did you know cabbage has a buttery taste? And I've found that I'm trying new fruits and vegetables I used to turn my nose up at.

Check out this article I ran across: http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100241585&page=1 . Make sure to check out the "find more" articles.

It only makes sense to eat foods in their true original form. And only makes sense that when foods are processed and altered to make them more convenient, we succumb our bodies to unnatural things which then result in the diseases that are overcoming our world! The PCOS I have has diabetic symptoms. I know diabetes can be reversible disease with diet, can you imagine if PCOS could be too?!

When it comes to nutrition, I like to keep it simple and a good balance. I can see how easy it would be to fall into trying to find supplements to reduce muscle fatigue, increase muscle size, add energy and on and on. I'm not going to consume large amounts of time worrying about things like if it's organic or not, if it's high or low in this or that nutrient or any other intense food analytics. Not that doing that isn't a good thing, I just fall into those people who would become obsessed with it. We all know that the statistics of today or yesterday change all the time and I always find myself wondering if it's really true. I do try to stay aware of what is good and bad just trying not to be a nutrition fanatic. (I have looked up a few beneficial foods and will post them on my sidebar)

I do believe everyone should take a good multivitamin. And eat whole foods and keep yourself properly hydrated with water. And I'm back to eating all my food that I'm supposed to. Feeling more energy and my weight is moving down again!
THE END

PS - If I start running marathons or becoming more of an athlete, I reserve the right to eat my words over being a "fanatic". We shall see...

Training Session #20 - Put Me in Coach!

Weds, July 15 - Steve wasn't kidding when he said to take it easy. I think this was the first time since the beginning of training that I felt like I hardly worked. I did struggle getting through the pushups which alternated moving your arm out (I can't remember what he called them but they were tricky!) and working on my hamstrings but I couldn't believe it when he said we were through. I even did chest presses with 25# free weights (those things looked enormous but weren't too bad!) and still was like, "what, we're done?!". I'm so ready to hit it hard again.

But... he said just wait because we're stepping it up next Monday. Something about circuit training with the only breaks being the time it takes to move to the next exercise. Sounds good to me (until I blog next week about how I felt like dying).

BRING IT!

Training Session #19 - Mama Says to Clean Your Plate

Monday, July 13 - Actually it was Steve who lectured me to eat my food. Major confession: I haven't been eating much. I just find myself going through the day and realize I need to eat. And it's usually because Jackson reminds me that he's hungry. Poor kid! But I know when one of the girls on the Biggest Loser wasn't eating, she started to plateau.

I'm pretty sure my body has gone into starvation mode because my measurements are showing it.

The measurements:

Caliper Bi - 16.9

Caliper Tri - 22.1

Caliper Sub - 27.8

Caliper Iliac - 22

Body Fat % - 35.7

Neck - 13.5

Chest - 44.25

Upper Arm - 12.12

Forearm - 10.12

Waist - 37.12

Hip - 47

Thigh - 23.25

Calf - 15.25

Weight - 202.5 (just 'cause I want to see the 202)

My biggest accomplishment: I was down almost 6 pounds but wondering how much of that was muscle. My body fat was only down 0.5% and my chest and neck didn't move. I'm hoping some of it is just because I'm on my monthly cycle (yeah, another secret I couldn't keep from Steve, dang it!) I hope I don't start to plateau, that would really be a bummer!

I did go easy on my cardio the rest of last week and didn't do any other weights. I was feeling a bit lazy not doing it but I'm ready to hit it hard again. My shins are not in pain anymore and I'm not feeling so tired. Steve says not yet, one more week and then we can.

Training Session #18 - Putting on the Brakes, Kind of

Weds, July 8th - It was decided today to take a few days and just take it easy. My shins are hurting and my muscles are fatigued. Although Steve must of meant take it easy - later as the workout still had me sweating! But we all can see what happens when things are not in line - it's just a big mess. I'm wasn't sure if I could do it. Basically, just go very light on Friday and Saturday.

Training Session #17 - OH My Shins

July 6, 2009 - What I'm really starting to feel is fatigue. Usually after a session, I will be sore the next day but then good as new 2 days after. Lately, it seems my muscles are sore and tight all the time and just exhausted. I've been taking care to not jog or run on my cardio days and sticking with spinning and swimming.

I was able to bust through all the exercises today but feel like a Rip Van Winkle type nap would be oh so nice! We did a few things that aggravated my shins a bit. My weight still seems to be staying the same so if those exercises will help, I can deal with a little pain! But Steve is cutting back on a few things this week to give me a break.

I've been going to a massage therapist about every 2 weeks for deep tissue massages. (If you are in Utah County and are looking for a good one, Jeremy is your man!) He had me purchase a book on stretching as my shoulders don't even give any movement. I've been fairly consistent on trying to stretch and my shoulders gave a little this last Friday. But they still need a lot of work as does my pect and lower back muscles.

I have to say how fortunate I am to find the right people who are helping me towards achieving better health and weight. Both Steve and Jeremy are very encouraging about the progress I have made so far. I think my brain doesn't want to celebrate too much as I know I have still have far to go. My mom, who sees me everyday, is always telling me how different I look. But I do need to recognize the hurdles I've already made it through - positive thinking, Amy, C'mon, you can do it!

Training Session #16 - My Three Chins

July 1, 2009 - Spent a large amount of the day out in the sun and heat with my Activity Day girls at Camp Jeremiah Johnson. This was probably the first day that I was out in the heat for the large portion of the day and was sweating like crazy! We've had such a cool and wet spring and it just barely is hitting in the 90's. The girls had a blast! I had to leave a bit early to get to the gym...

Afraid of the results. I knew my weight wasn't down much and was so scared for the measurements. As I was changing into my gym clothes, I noticed my legs and ankles were a bit swollen. You know those indentations that your socks leave, yep, present and accounted for. I hadn't had any edema since I started training. (Before, yes, LOTS and ever present!) I have been so conscious of keeping my diet extremely low-sodium so it just wasn't making sense.

The results: everything still went down except my neck, which went up! Whyyyy!!?? I was only down about 2 pounds over 2 1/2 weeks but fortunately, that was the last thing we measured. Biggest achievement - waist down another 1/2"! The caliper measurements are starting to get painful. He really has to pull at my skin to get a fold to measure as I have been so tight lately.

Caliper Bi - 17.9

Caliper Tri - 22.9

Caliper Sub - 28

Caliper Iliac - 23.8

Body Fat % - 36.2

Neck - 13.5

Chest - 44.25

Upper Arm - 12.5

Forearm - 10.12

Waist - 37.75

Hip - 47.75

Thigh - 23.7

Calf - 15.3

Weight - 208

Biggest accomplishment - I have consistantly been down 0.8% body fat each time and this time it was still 0.7%

I mentioned to Steve that lately my shins have been hurting alot, but especially that day. He took a look and noticed how swollen my legs were. Then he placed his thumb on my shin and pushed down on it little by little all the way down my shin - OH MERCY, OOUUUCHHHH! He said there was a lot of water that had pooled on my muscles. Conclusion: over exertion, my body hasn't acclimated to the heat, AND I'm not getting enough electrolytes - i.e. sodium and potassium. What....?! Really? I guess I've been a little too conservative on the sodium as I had depleted my body of electrolytes which then resulted in water retention. So crazy, it's a wacky balance where too much or too little have the same results. Solution: chugged a "Zero" sports drink when I got home, elevated my legs and iced all night. I'm still needing more info on this subject as it has me confused.

And I'm so frustrated with the small amount of weight that was lost. I've gotten to this point before and never can seem to get below 200 pounds. Steve is changing up the workouts a bit. I can pack on muscle quickly and not tire of the weights. But as soon as my heart rate starts to go up by cardio or circuit training, I have to rest a lot. Sounds like Steve wants me to bust through that fatigue as he says he needs all my cardio to really count now. Today, he wasn't giving me much time to catch my breath between sets. I was sopping wet when we were done!