New Fitness Journal

7/9/2012: 141 pounds
It's been a while since I updated my Fitness Journal.  When I went over the old stuff, I felt really demotivated.  Since last Thanksgiving, when I lost the most weight, I've gained another 2-3 pounds.  So, I'm back in the low 140s again.  This is completely unacceptable!  I am going to Taiwan in another 7-9 weeks and I really need to lose as much weight as possible.  Mr. P and I are having an engagement ceremony in Taiwan in September and I'm sure that photos are part of the deal.  I want to be as comfortable and as sexy in my own skin as possible, and being 141 is definitely not what I consider my personal best.  Therefore, I'm going to make this promise to myself.

Cardiovascular exercises such as running, jogging, power-walking at maximum incline:
30 minutes/day
at least 5 days/week

Strength training such as bench presses and lateral pulldowns:
Lateral pulldowns: 4 sets of 25 reps at 50-60 lbs
Bench presses: 3 sets of 20 reps at 0-10 lbs added to the bar
3 days/week

Zuzka Light ZWOW or ZWOD:
3 days/week in addition to 24 Hour Fitness

Personal Challenge:
5-10 pullups every day
10-20 dive bomber pushups every day
4 1-min planks OR 200 crunches OR 60 prisoner get-ups everyday

With regards to eating:
Eat what I like in MODERATION
Eat until I'm comfortable full (about a 7/10) instead of stuffed full (9/10)
No snacking after 8pm (light dinner is okay if the day is running late, but NO SNACKING)
Cook dinner at home at least 5 times a week
Cut down on sweets and sugars
Cut down on high sodium foods (ramen, tom yum koong)
Prepare more fruits for consumption at home
Do not get so hungry to the point my tummy growls and feels like it's eating itself
Drink more water!!!!!

GOAL:  Lose 9 pounds in 9 weeks (by September 7th).
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7/12/2012: 139.5 pounds         Check-in time!
1.5 pounds down!  YES!!!!!!!  I've been feeling just the tiniest bit thinner.  My tummy seems to be just the tiniest bit flatter, my clothes seem to fit just the tiniest bit looser, and I feel hugely more confident!  Wow!  Is this what 1.5 pounds can do for you????  However, in the 4 days since making my solemn promise to myself, I have fallen flat on some of them.  Let's check in on the progress, okay?

Cardiovascular exercises such as running, jogging, power-walking at maximum incline:
30 minutes/day at least 5 days/week    Totally kept to it!!

Strength training such as bench presses and lateral pulldowns:
Lateral pulldowns: 4 sets of 25 reps at 50-60 lbs
Bench presses: 3 sets of 20 reps at 0-10 lbs added to the bar
3 days/week   Only did this once in the last 4 days  :-(

Zuzka Light ZWOW or ZWOD:
3 days/week in addition to 24 Hour Fitness   I'm sorry, Zuzka, but I did none.  :'(

Personal Challenge:
5-10 pullups every day  Accomplished twice in the last 4 days.
10-20 dive bomber pushups every day  None
4 1-min planks OR 200 crunches OR 60 prisoner get-ups everyday  Once

With regards to eating:
Eat what I like in MODERATION  Been keeping to it!  :-)
Eat until I'm comfortable full (about a 7/10) instead of stuffed full (9/10)  Been keeping to it!  :-)
No snacking after 8pm  Tried and failed twice
Cook dinner at home at least 5 times a week Tried and failed twice
Cut down on sweets and sugars  Been keeping to it!  :-)
Cut down on high sodium foods (ramen, tom yum koong)  Tried and failed once
Prepare more fruits for consumption at home  Pathetic... ... ...  :'(
Do not get so hungry to the point my tummy growls and feels like it's eating itself  Been keeping to it!  :-)
Drink more water!!!!!  Been keeping to it!  :-)
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7/18/2012:  137.4 pounds                     Check-in time!
 So, the only thing I've done a little different now is to split up dinner into 2 parts.  I eat a little bit when I get home from work at around 6:30pm.  I go to gym at around 8:00 pm and do a 30 minute run, which lately has been about 2.5 miles and over 300 calories burned.  After I get back home at around 9:00pm, I shower then eat the rest of my dinner.  I'm trying to keep my dinners to about 500 calories total.  In the last 5 days, I've seen my weight fluctuate a little up and down.  Today's weight check-in is the best in a long time.

So, now, what about the fitness portion?  Sadly, I'm pretty bad at keeping promises to myself.  Let's check in, shall we?

Cardiovascular exercises such as running, jogging, power-walking at maximum incline:
30 minutes/day at least 5 days/week  Yes, been keeping to it and then some!

Strength training such as bench presses and lateral pulldowns:
Lateral pulldowns: 4 sets of 25 reps at 50-60 lbs  Three times in the last 5 days
Bench presses: 3 sets of 20 reps at 0-10 lbs added to the bar  Twice in the last 5 days
3 days/week

Zuzka Light ZWOW or ZWOD:
3 days/week in addition to 24 Hour Fitness  Just looked, but didn't do.  Sorry Zuzka!

Personal Challenge:
5-10 pullups every day  Did 2 times, and last night only did 1 pullup
10-20 dive bomber pushups every day  Fail
4 1-min planks OR 200 crunches OR 60 prisoner get-ups everyday Fail

With regards to eating:
Eat what I like in MODERATION  Yes, although I feel so hungry so quickly!
Eat until I'm comfortable full   Yes, although I feel so hungry so quickly!
No snacking after 8pm  Fail.  My 2nd half of dinner is always after 9pm
Cook dinner at home at least 5 times a week  Yes, on track to completing it
Cut down on sweets and sugars  Yes, weaning myself off sugars in my coffee
Cut down on high sodium foods (ramen, tom yum koong)  Yes! Did it!
Prepare more fruits for consumption at home  Fail, haven't bought fruits in a week
Do not get so hungry to the point my tummy growls and feels like it's eating itself  Fail. I'm hungry a lot!
Drink more water!!!!! YES!  I AM!

Progress:  Lost 3.6 pounds in 10 days

I want to reset my fitness promises to myself:

Cardio such as running, jogging, power walking on incline:
30 mins/day at least 5 times/week, or more!

Strength training at least 3 times/week (pick any 3):
Lateral pull downs: 4 sets of 25 reps
Bench presses: 3 sets of 15 reps
Pull ups: 5 sets of 1 rep
Push ups, any forms: 3 sets of 10 reps
Squats: 3 sets of 20 reps
Scissor jump lunges: 1 set of 60 reps
Burpees, classic style:  1 set of 30 reps

Zuzka Light's ZWOW or ZWOD at least 1 time/week:
I want to do this workout:  ZWOW #25 Butt Push


Zuzana is my total fitness inspiration!  Even if I'm not doing her workouts, I'm always trying to channel her enthusiasm for fitness and healthy living.

Eating and food goals:
Eat moderately and don't get too full
Keep dinner to a total of 500 calories
Drink more water
Eat more fruits
Eat at home more than eating out
Keep cutting down on sugar
Avoid binging when I get too hungry

Goal:   Lose 7 pounds in 7 weeks, by Sept. 7th.  
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7/24/2012:  139.0 pounds  :-(           Check-in Time!
I was really disappointed to see that my weight has been going back up over the past 3 days.  I was complaining to Mr. P and using quite a number of expletives to express my frustration.  It is just very frustrating when you work so hard at exercising and eating light and right, only to have the scale contradict everything that you're working for.  However, I haven't been paying tribute to the John regularly, so that might be something to consider when I complain about my weight not going down.   It still doesn't make it right or make me feel better.  I really want to get down as close to 130 lbs as I possible can!

Check in:

Cardio such as running, jogging, power walking on incline:
30 mins/day at least 5 times/week, or more!     YES, still keeping to it.  I won't leave my machine until it counts 2.0 miles at least and 300 calories burned.

Strength training at least 3 times/week (pick any 3):
Lateral pull downs: 4 sets of 25 reps
Bench presses: 3 sets of 15 reps
Pull ups: 5 sets of 1 rep
Push ups, any forms: 3 sets of 10 reps
Squats: 3 sets of 20 reps
Scissor jump lunges: 1 set of 60 reps
Burpees, classic style:  1 set of 30 reps
I haven't done any of these in this format of regular exercises 3 times/week.  I have done all of these in a ZWOW.

Zuzka Light's ZWOW or ZWOD at least 1 time/week:
I want to do this workout:  ZWOW #25 Butt Push
Did this once.  The burpees took the wind out of me!

Eating and food goals:
Eat moderately and don't get too full - Yes
Keep dinner to a total of 500 calories - Failing sometimes.  I might go 550 calories.
Drink more water - Yes
Eat more fruits - Consuming fruits in a Fage Greek Yogurt smoothie.
Eat at home more than eating out - Yes, only ate out twice in the last 5 days.
Keep cutting down on sugar - Yes.
Avoid binging when I get too hungry - I don't let myself get too hungry anymore, even if it means 5 mini meals a day.

Don't give up!!!  Keep pushing your hardest!!!
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7/31/2012:  138.4 pounds                Check-in time!

Progress:  Lost 2.6 pounds since the beginning

Mr. P and I gave in and had some yummy Thai food.  It's not as fattening as a pizza but it has a lot of sodium and makes us retain water weight.  Last week, my lowest weight was 136.2 pounds.  But then we had Thai food and it bumped us back up the scale.

Despite that, I think we can still do it.  We have 5 weeks and some days left.


Cardio such as running, jogging, power walking on incline:
30 mins/day at least 5 times/week, or more!     Yes!

Strength training at least 3 times/week (pick any 3):
Lateral pull downs: 4 sets of 25 reps  Once
Bench presses: 3 sets of 15 reps  Once
Pull ups: 5 sets of 1 rep  Three times
Push ups, any forms: 3 sets of 10 reps  Once
Squats: 3 sets of 20 reps  Three times
Scissor jump lunges: 1 set of 60 reps  Twice
Burpees, classic style:  1 set of 30 reps  Three times


Zuzka Light's ZWOW or ZWOD at least 1 time/week:
I want to do this workout:  ZWOW #25 Butt Push
Three times

Eating and food goals:
Eat moderately and don't get too full - Failed once
Keep dinner to a total of 500 calories - Failing sometimes.  I might go 550 calories.
Drink more water - Yes
Eat more fruits - Consuming fruits in a Fage Greek Yogurt smoothie.
Eat at home more than eating out - Failed.  Ate out three times last week.
Keep cutting down on sugar - Yes.
Avoid binging when I get too hungry - I don't let myself get too hungry anymore, even if it means 5 mini meals a day.






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