Archive for August 27th, 2012

I have completed six weeks of eating clean and exercising on a regular basis, and I’m loving the results. I lost 4 pounds this week bringing me to a total of 11 pounds lost since making this lifestyle change. My jeans are no longer choking me at the waist. I can wear shirts I put in the back of my closet because they are no longer too tight. I am starting to see definition in my body. And, I feel better not just physically, but also mentally. I no longer feel sluggish or worn out. I have more energy, which makes me happy.

Even though Jackie Warner recommends doing her power circuits three days a week, I am dropping down to two days a week. Power circuits combine cardio and strength training. I’m increasing the number of minutes I’m running, and I don’t want to injure myself. So, I’m listening to my body. I will replace one power circuit day with regular strength training. This will also allow me to take off more days in between the power circuits for recovery.   

My plan for this week is to run/walk on Monday, Wednesday, Friday, and possibly Sunday (bonus day). Last week I ran ALL four days. Woo-Hoo! This week may be a bit more challenging since a hurricane is coming our way. I’ll just have to adjust my schedule. I’ll be happy as long as I can complete three run/walk workouts. My run/walk workout this week: Walk 10 minutes, run 6 minutes. Walk 4 minutes, run 6 minutes (repeat twice). You may notice, I’ve upped walking at the beginning to 10 minutes. Since my running is increasing, I need to warm up my legs longer. It makes a big difference for me. I don’t feel so stiff when I start running.

Nutritionally, I must confess this week I started adding 1 tsp of light brown sugar to my oatmeal. This sets me back an additional 15 calories, which is not very much. There is no fat and 4g of sugar. I  had no negative effects from adding this to my breakfast. I also ate plain greek yogurt twice this week. Yuck! I just cannot get use to the taste. So, one day I added honey, and another day I added light brown sugar with walnuts and apple. It definitely made the greek yogurt more palatable; however, I have to figure out another alternative, or I’m nixing the plain greek yogurt from my diet. Believe it or not, plain greek yogurt contains 9g of sugar for a 1 cup serving. I can tolerate eating fresh fruit with a 1/2 cup of plain greek yogurt. The solution may be to eat a 1/2 cup instead of a full cup. Perhaps, I could  incorporate oats or whey protein powder. Something to think about.

This weight loss journey is definitely a work in progress. I enjoy getting up early to run/walk, experimenting with strength training workouts, as well as discovering healthy foods and trying out new recipes. While at times, this journey can be challenging and a little frustrating to stay the course, it also can be energizing and very satisfying. 

“A ship is always safe at the shore – but that is NOT what it is built for.”       ~Albert Einstein


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