Setting the Bar Even Higher

I got off work early today, and was able to get started on my bike ride at 5 pm instead of 6. That was a huge motivator! It was 89 degrees, which is a lot cooler than it's been, but still "warm." I have noticed that I am much more tolerant of the heat since breast reduction and now since weight loss. I hit the trail and was determined to beat the rain and my last mileage. With every mile, I felt stronger and stronger; the only reason I stopped at 10.27 miles was because I had to pee! LOL!

Today's stats:

At 1 hour, I had ridden 8.59 miles, and had burned 466 calories
At 1 hour & 12 minutes, I had ridden 10.27 miles and had burned 561 calories
4 hours from when I started riding, I had burned a total of 1103 calories

Today, I burned 100 calories less than Tuesday, which was when I had incorporated weight lifting for 30 min w/HIIT for 30 min. Still, I am going for endurance, stamina, and strength in bike riding as well as continued fat burning and muscle gain, and I am proud I rode for 10 miles! Triathalon training here I come!

Cardio Alone Won't Bring the Numbers

I have been getting into my groove again, as last week I had to miss out on the gym everyday. Frannie joined me on Sunday, and showed her how to lift weights on the machines. We had a great time! Monday and Tuesday I went to the gym, and Wednesday I rode my bike. I noted and documented my mileage & calories burned on Tuesday and Wednesday.

Tuesday I did 2.15 miles of HIIT for 30 min and then lifted weights for 30 min. Wednesday I rode my bike 7.75 miles in 1 hour. Here's where it gets interesting: On Tuesday, I kept my heart rate monitor on a total of 4 hours. After 1 hour I had burned 520 calories. By the 4th hour, I was at 1,272. Wednesday, after 1 hour, I was at 471 calories and by the 3rd hour (when I took it off), I was at 906 calories. So, by not lifting weights, I cheated myself out of burning 200-300 calories!!! (I know there's a differential because of having the HR monitor on for 4 hours one day and 3 hours another, but I'm not that math savvy! The point being, I really burned more by doing less on Tuesday.) I am working towards doing a 20 mile bike ride, so the more miles I do, the better for strength and stamina. But, pure numbers speak the truth. I am reminded by some useful info I got from my friend the bodybuilder: If you wanna lose "weight" do cardio because it burns fat. Weight lifting burns fat and builds muscle, which in turn burns fat. Muscle weighs more than fat and certainly looks better! Sounds like a win-win to me! I have never wanted to be skinny or shapeless. I want to be lightly muscular and toned with a healthy body fat percentage.
I'm on my way!

Perspective

If I'm feeling like I haven't gotten anywhere with my life change~exercise~new way of eating and thinking...all I have to do is look at these pictures.

Derailed....or Just Taking Another Path

As time has gone on through my weight loss and life change, it has become my custom to outdo myself, whether it be the last speed, weight lifted, or distance run/ridden. If I complete 5 miles then I have to do 6 the next time I workout. I'm amazed at my competitiveness; if only competing against the clock and myself.


Thursday was awesome...I rode my bike 8.8 miles!!! I also got too much sun, apparently didn't drink enough water; I ended up with a massive allergy attack, which started feeling like a sinus infection, and razor blades down my throat. I spent the whole day Friday slowly getting sicker and sicker, while busting my butt working at the apartment. By Saturday I was in bed and unable to function. That's very discouraging. I went to the Beauty and the Beast musical on Sunday, but did little else. Today, I am feeling better, and had to take time off from my usual workout schedule this week to GET THE HELL OUT OF THE APARTMENT for good. I have been doing so much at the house and apartment that I am working out anyway! I am sticking to my diet and focusing on next week's gym & bike time. I got the craziest idea and started thinking about doing a Triathlon next year!!! I have never, ever done anything athletic or competitive; I never played sports or tried out for anything, so this is a new idea, and I'm really pondering it. When I was swimming last year, I was doing 50 laps in about 30 minutes. I know I can ride 8 mph on my bike, so the run is the main part that needs major improvement. Doing a triathalon is definitely something to work towards. A new goal.

Now's Not the Time to Panic

I woke up this morning on the proverbial wrong side of the bed. I had a headache. I was grumpy and stressed about money. I told myself despite my worry and stress, being self-destructive will not help. I changed my attitude, made the best of my day, had my "metabolism re boost meal" at lunch; aka McDonald's, and got on the bike right away after work. I rode 7.77 miles!!! I fought the wind, battled uphill and burned over 1,000 calories in an hour! It was great!!! My speedometer clocked me at 24 mph pedaling downhill too!!!!

All I can do is pray and keep myself positive. I know God will see me/us through the hardships and difficulties we have been experiencing w/moving into our house, getting settled, and closing the apartment chapter in our lives. A few stressful weeks remain. I know the road to normalcy is ahead of us!!!

Motivation

Today I weighed in 2 lbs less than Friday when I saw my doctor. That's good news. My monthly water retention bloat seems to be going away. I know water gain is not the same as fat gain. It's just numbers on the scale, but somehow those numbers mess with my head, and can make or break my morale. Today was a really good day. I stuck to my food plan. I drank the much thicker, richer whey protein I'm trying out, and I felt full for the full 2 hours between it and my oatmeal. I went to the gym after work and I lifted weights for 37 minutes. This time, I wrote down all my sets, reps, and weight amounts lifted, and on which machine. That gave me a great sense of accomplishment to see it written down, to know what I did, and to have a baseline for my lifting ability now. This is, of course, something I should have been doing for over a year now, but better late than never! I came home and made dinner...I had protein and complex carbs. I avoided dessert and I drank more water. Then the fun began. I went on a bike ride and was able to track my speed/distance with my new bike computer!! At one point I was pedaling downhill and my speed was 22mph! It was awesome! I finished my bike ride after 5.3 miles. I would have gone another 2 miles, but it was getting dark. It was exhilirating to see my mileage, speed, and distance. It really gave me motivation to keep going. I have noticed now, as well, that my stamina is increasing monumentally. I am able to make it up steep hills without stopping, and my legs are feeling stronger and stronger. Lifting weights and doing low impact cardio on my bike is working my quads as well as my whole body. I can feel it in my arms, shoulders, and chest, as I'm holding on for dear life going downhill so fast!! :)

Let Freedom Ring!

Yesterday was the most glorious of all holidays as far as I am concerned! Independence Day for the United States of America! So many people use it as an excuse to turn seemingly normal family BBQs into pyromania festivals of overindulgence. I, however, stick to the true meaning of what the day is about. I honor our country and I am grateful to live here. I celebrate the day, in 1776, when we became our own nation; free of tyranny, ruling from abroad, and taxation without representation. I also have decided, everyone deserves a day off; a holiday, from exercise and from eating 100% healthy. I enjoyed myself, and our special holiday, with my husband and family, in our new house. Since our national birthday was on a Sunday, most places were closed for Independence Day Observed, today. My office was scheduled to be open up until last Wednedsay when we convinced our boss that it was a bad idea. After last night's party, I was extremely grateful to have today off. I slept in and went to see Eclipse for the 2nd time. Unfortunately, I feel like I have a food hangover, with a really bad headache. Too much salt last night in a lot of rich foods. Happily, I didn't gain a single ounce; not even water retention from carb-related-salt-and-sugar-overload. That's surprising, to be honest. I am feeling a lot better now that Mother Nature graced me with her presence. I know the usual water retention and feeling lower than low depression due to PMS hormones has finally passed; for a few weeks anyway.

A little bit ago, we got a call from the repair shop, and our bikes were ready for pick up- which is a day earlier than we expected. It's still hot out, but as soon as this headache goes away, I'm hitting the pavement. Yesterday, in my 4th of July shopping frenzy, I accidentally purchased Super Mass Gainer Whey Protein, instead of my usual Whey Protein w/Super Recovery Blend; however, it may be just what the doctor ordered to help off-set the "under caloric intake" I am suffering from. It has 310 calories and 24g of protein in 2 scoops, and all the amino acids needed for muscle growth, as well as Biotin and Chromium Picolonate which are things I take anyway.

I am going to start taking a notebook to the gym with me to write down my reps/sets and what weight I am lifting, so I can accurately see muscle growth. I am able to go to the gym daily, and I enjoy riding my bike afterwards if I get home early enough. I am going to throw in a lap swim day this week too. I am trying to avoid over training, but, again OCD and addiction come to mind. There's something to be said about endorphins released during exercise.