Mighty Tight Muscles

Howdy Folks!

It’s a new week and with that means pressing on! This weekend I indulged a little bit and man was it good. I have been eyeing this Mango Daiquiri in my freezer for weeks and just can’t bring myself to drink it! Maybe since it’s the end of the school year I’ll indulge on Friday! Man I have really earned it!

My weekly goals are pretty much the same as they are every single week! Drink water, work out, make good eating choices, and cook at home. I purposefully only bring water or some zero calorie sparkling water drink to work otherwise I would be so tempted! Those machines in work lounges are nothing but the Devil!

Now on to the second part of my health plan!

The first part of my plan was the creating a caloric deficit which I explained in the last post.     To sum it up I use the MyFitnessPal app in order to track my caloric intake each day.  In the beginning I started at 1500 calories a day and did really well until I upped my weightlifting goals.  Since doing that I have had to increase the amount of calories I eat specifically on the days I workout.  So without further adieu….

  • Make a Commitment – you know how some people are terrified of long-term, loving relationships with other people?  Yea now compare that to a relationship with the gym.  Most people start, go hard for a while, and then once the  thrill is gone they are on to the next thing only to be let down again.  That’s how it goes with the gym and working out.  In the beginning, committed to working out 4 times per week for no less than an hour. I didn’t have a gym membership so I worked out at home to shows on Hulu Plus and walking the rolling hills of my neighborhood pushing my daughter up and down hills.  IT. WAS. HARD!  I wanted to break up so many times that first month but I kept on!  As I’ve gotten a better grip on how my body works and what it requires, most weeks I workout 3 times….4 if I am lucky!
  • Cardio Smartio 👍- I will be 100% honest….this is the HARDEST part of working out.  I remember getting winded going up steps…running outside (wait I’m lying!  I never ran), just regular things that should have been easy.  Working out at the gym is VERY different from working out in the community.  Mainly if you want to slack off you can!  Cardio outdoors is harder.  Different muscles are being used and there are other factors to consider like the weather, hills, etc.  I started on the elliptical machine which was hell!  No other way to put it than that.  When you start working muscles that haven’t been worked in years, like your heart, it is killer.  But stick with it.  You have too!  The longer you do it, the better. Your workouts will be.  I won’t give recommendations of what cardio exercise to do or machine to use.  What works for me (Arc Trainer and elliptical) may not do it for someone else.  The important part here is to get up to 30 minutes of solid cardio work.
  • Mighty Muscles – Most gyms offer some type of circuit training that incorporates cardio and weight work.  My gym, Planet Fitness, has a great circuit that is tough yet effective.   I can’t give specifics on the machines that I use only because I have no idea what the names of the machines are!  What I do know is that I focus majorly on my abs, obliques, all leg muscles, back muscles, arms, and my core!  My advice on weights is don’t start off as Superwoman or HeMan!  You will strain something and then nothing will work!  Start light and build your way up.  The weight should be heavy enough that your last two reps of 12 are hard to do.  If not then you aren’t doing enough.  Go up by 5 lbs increments until you are comfortable.

So those are the major parts!  I’m open to answering any specific questions if you have them.  Nothing’s off topic…I think 😉

Til next time,

Ro

Peace out Plateau!!!!

Yippee!  Hooray! Awesome!!!  I finally broke out of this plateau I have been in for weeks!  I should give myself a round of applause because this literally took forever to break!

Ok, Ok…save your Obama comments!  I just thought this was a cute gif!

Now on to the real stuff.  In February I had surgery on my legs due to Venous Reflux Disease….esentially the veins in my legs had become weak and diseased for reasons they can’t tell me so I had to have them fixed/closed off.  The surgery itself was nothing but I had 3 separate procedures where I had to take a total of 4 weeks off from working out.  All I could do was walk on the treadmill and that is one piece of gym equipment I care nothing about! I have hit plateaus before but came out of them quickly by increasing my workouts and reducing calories, but this one lasted forever.  Or so I thought….

I have noticed over the last couple of weeks that while the scale is moving a little I am dropping clothes sizes.  This means I am losing inches!  Ya!!!!  I have upped my weight lifting focusing on a lot of different muscle groups and have gone back to my favorite gym machine, the Arc Trainer.  I admit….I am that woman who stands in the bathroom flexing muscles I haven’t seen in years.

This morning when I weighed the scale read 219!  That means to date, I have lost 81 lbs and gained some muscles and better health overall.  Ultimately my goal was to lose 100 lbs although the closer  I get to that number the less fixated I am on it.

Since it’s Friday I have to menu plan for the week so until next time!

Ro