Weight Loss Endeavors No. 7
When I posted on July 28th, I was under the mistaken impression that it was Friday, instead of Thursday. So I apologize for this second shift; but my weekly updates will now be posted on Thursdays. Not Tuesdays. Not Fridays. Thursdays. 🤦🏻♀️
Tracking Last Week’s Goals
Reviewing the goals that I put into place for the past week, I managed to achieve most — but not all — of them. Not ideal; but it could be worse. Three out of five ain’t bad, in my book.
I did manage to get to the gym five out of seven days. Woo-hoo!
I was able to pull myself out of the rabbit’s hole I plunged into during a depressive episode earlier in the week (largely, because I went to the gym as often as I did). Nice!
I am posting a weekly update on time. Yay!
Bonus (unlisted) goal! I have resumed doing one load of laundry per day — immediately following my trip to the gym — which I abandoned somewhere along the way; so Mitch and I aren’t walking around in our holey couture.
I did not end up limiting myself to one sugary (or salty) treat after my evening meal. There were days when I found it was easier to rein in the habit, and days when I just couldn’t. So there’s much room for improvement there (and Mitch has been really good about trying to limit the amount of junk food we have available).
I did not eat more than once each day, either. Occasionally, I had a smoothie after my workout; but I’m not quite sure that counts “as eating a meal”. This particular goal is going to be the hardest for me to achieve, because it’s a matter of breaking a twenty-plus years habit… and that ain’t easy to do.
All-in-all, it was a more successful week than I imagined it would be (because of above-mentioned depressive episode)… and I’ll take it as a win.
When the Pounds and Years Add Up
Oddly enough, working out is not as easy at forty as it was at twenty; nor is it as easy when your body is carrying an extra hundred pounds. (Who knew?! 😂)
It’s hard for me to accept my limitations in the best of circumstances, and I want to workout like the star athlete I once was. I was a distance/track runner (in really good shape) in my early twenties… and I still feel like that girl; but I’m not. I’m a middle-aged housewife who kind’a let herself go; and thus, I face bigger physical limitations than I ever have before.
For awhile there I was attempting to push the boundaries each and every day — adding five minutes and/or more speed to my workouts. (That’s an addict mentality. More, more, more!) When I complained of “overwhelming exhaustion”, Mitch stated that he felt I might be overtraining; and therefore sabotaging any progress I was making. My husband really does know best in this arena, and I know I need to trust his judgement; so I begrudgingly admitted that he was probably right, and have returned to less strenuous — but still challenging — workouts.
And you know what? I still feel accomplished at the end of them.
All It Takes is Five-to-Seven Minutes (and Some Mind Games)
I find that when I first get on the recumbent bike or the treadmill, it feels impossibly difficult. As those first couple of minutes tick slowly by, and the intensity increases to get my heartrate to a cardio-workout level, I often feel like it’s going to be an impossible feat. (Oh my God! This is so frickin’ hard. I’m not gon’na make it! Let’s go home.) However, I have also learned that if I can just make it through those first five-to-seven minutes, it gets easier.
That’s not to say that the damn timer isn’t a thorn in my side for the rest of said workout. (Seriously, time does not fly when you’re working out with a fluffy figure.) Due to my OCD, I tend to watch it obsessively; so I’ve developed a few tricks that aid in getting through my twenty-to-thirty minute workouts.
On the recumbent bike, I try really hard to maintain a heartrate of 144 beats per minute (slightly elevated from the suggested 142). You’d be surprised how much concentration that takes; which, for me, makes the minutes move a little faster.
On the treadmill, I don’t hang on to the cardio/heartrate rail. I like to walk at a higher speed, utilizing my arms. Instead of trying to maintain a specific heartrate, I use the “hills” setting. This setting has a moving screen to indicate the incline of the shifting “hills”, and it changes every couple of minutes… so I can break the workout into more manageable pieces in my head.
I also like to play “Name That Tune!” while working out. I try to name the title, and artist responsible, for each new song that flows through my headphones; and I use a “workout mix” through my YouTube subscription to keep the playlist fresh and feisty. It’s easier to keep the legs moving to a snazzy beat.
Utilizing these “tricks” has allowed me to consistently work fifty-to-fifty-five minutes of cardio into my daily workouts.
Monday, July 11th: 264 lbs
Thursday, July 28th: 263.6 lbs (A lil’ loss is still a loss! 😏)
Thursday, July 28th
Bike: 30 min 6 miles 201 cals burned
Treadmill: 45 min (“Hills” Level 1/Speed 3.1 mph) 2.27 miles 331 cals burned
Friday, July 29th
Mitch was with me on this one.
Bike: 15 min 2.92 miles 111 cals burned
Weight Lifting: Upper body 55 min
Treadmill: 40 min (“Hills” Level 2/Speed 3.1 mph) 2 miles 291 cals burned
Saturday, July 30th & Sunday, July 31st
I fell into a depressive episode… probably enhanced by the pain I felt from increasing my time on the treadmill. As a result neither Mitchell, nor I, worked out over the weekend. Mitch was willing; I was not. (Bad Cassie! 😜)
Monday, August 1st
Bike: 30 min 6.07 miles 217 cals burned
Treadmill: 35 min (“Hills” Level 2/Speed 3.1 mph) 1.73 miles 255 cals burned
Tuesday, August 2nd
Bike: 20 min 4.18 miles 184 cals burned
Weight Lifting: Core 40 min
Treadmill: 5 min (“Hills” Level 2/Speed 3.1 mph) 0.24 miles 35 cals burned
The core lifting still proves to be incredibly difficult. The “core room” isn’t as well ventilated as the rest of the gym, which raises the body temperature; and I’m extremely sensitive to overheating. I hit a palpable wall when I got on the treadmill; but instead of trying to scale it, I listened to my body and gave in.
© Warner Bros. Pictures, “Storks”
Wednesday, August 3rd
Bike: 20 min 4.24 miles 154 cals burned
Weight Lifting: Upper body 40 min
Treadmill: 35 min (“Hills” Level 2/Speed 3.1 mph) 1.74 miles 255 cals burned
I’ve been consistently working out (at least five days per week) since July 11th, and have started to notice some subtle changes. Old t-shirts slide over my belly a little easier, my yoga pants slide on with less effort, and my arms seem a bit smaller when scrubbing them in the shower.
More importantly though, I feel better about myself and have a lil’ more self-confidence — and a lil’ less hatred for my figure.
Goals for the Week Ahead
Get to the gym at least five out of the following seven days.
Be sure to workout over the weekend, so that Mitchell gets his time at the gym.
Take Tocho (our coonhound rescue pup) for at least three walks in the evening.
Eat more than once per day.
Keep reining in unhealthy snacks.
Those last two are gon’na continue to be a bitch; but I’ve got’ta try!
Soundtrack: “Confident” by Demi Lovato
May you all find a lil’ extra confidence in the week ahead!