Archive for the ‘fitness’ Category

Fitness Update

February 19, 2010

I made it a point to work in some pilates and a nice long walk with my niece while I was back in the PNW. This wasn’t tough, as the weather was great. I ended up eating a piece of French bread too many while at home, and the numbers during my first day or two traveling weren’t great (but that tends to happen anyway, when I travel). Overall, though, my average BG has gone down a few points (from 144 to 138 – which corresponds with a 5.9-6 A1c), and my morning readings have gone down about 20 points, on average. Still a ways to go – I’m looking for an average number of 120-125 (which would get me a 5.5-5.7 A1c).

Eliminating all that coffee cake and low-carb (read: almond flour) treats after dinner also allowed me to drop 6 lbs, which gets me closer to my maintenance weight again.Still, the last few days of traveling churned over some of the good work I’ve done, so it’s good that I’m back in my routine.

Now that the eating part is back on track, I realize that much of what led to this sudden jump in weight over the holidays wasn’t just coffee cake: I haven’t ridden my bike to work since early December (cold and snow), and our twice-a-week workouts at the day job were canceled back in November. That means I’m getting at least 2.5 hours less physical activity every week, and that adds up. 

Winter is holding on – we’re expecting more snow this weekend – but the new house is a little further from work, so when biking weather arrives again, I’ll be putting in a little extra. Not sure what to do about the lack of midday workouts. I’m considering switching my tough workout to the morning and the pilates to the evening to ensure that I get in the tough workout (I’m more insulin resistant in the morning, so it makes sense to workout more then. One of the big obstacles I face with evening workouts is low sugar).

Overall, I’m feeling a little better, but still doughier than I’d like. Would love to take up boxing again when/if i can afford it. We’ll see how much we can sock away once we’re settling in our new digs.

Things That Need Doing

January 26, 2010

Stepped on the scale today for the first time in, what, six months? When I was living at my old apt, I was very good at weighing myself once a month and making adjustments accordingly. It kept my weight steady and my clothes fitting and all was well. Now that my house is so damn cold, I’m less inclined to strip and step on a scale. So I’ve avoided it since at least October when the house started getting chilly.

I knew I’d put on 10lbs or so since J. and I moved in together. I actually managed to get that back down to +5 before the holidays. Then came the holidays, and winter, and tax season, and this really great website with low carb coffee cake recipes…

Despite getting up at 5:30 in the morning to do 30 minutes of exercise and another 20-25 minutes 3 times a week when I get home, it just hasn’t been enough to make up for the coffee cake and cold house. They’ve also cut the workout program at work, which means no more twice-weekly strength training sessions and no more gym membership.

What happened is just what I suspected would happen when I ceased being vigilant – I’ve gained a retarded amount of weight since J. and I first met a year and a half ago – most of which I’ve put on in the last 4 months of coffee cakes and cold houses. Nobody believes me when I say this is what happens when I stop paying attention.

What actually moved me to get back on the scale was my crazy sugar numbers. My blood sugar has been a lot harder to control, and far more frustrating. I wanted to know if the weight gain was indeed substantial enough that it may be causing insulin resistance. And oh yes, dear reader – it is.

There are some quick and easy changes I’m making right away: no more low carb cookies and coffee cakes, for one (do you have any idea how many calories are in almond flour?), and sticking to the lunch I bring into work instead of adding snacks from the free salad bar at work. I did manage to eliminate my peanut butter/low carb English muffin fix way back, which is how I curbed the initial weight gain and got things back under control. But now there’s that coffee cake thing…

My 20 minutes pilates/15 min free weights workout each morning is pretty solid. What I need to work on now is getting at least 30 minutes 5x a week of cardio instead of the current 20-25 3x a week. A lot of the problem with getting this in is wonky sugar numbers. Some days I turn my insulin off at 3:45 and I can workout for 50 minutes. Other days, I turn it off at the same time and I can only workout for 20 and then my sugar crashes and I start to tremble and all the energy goes out of me and I have that intense hunger spike and desire to burn the world to the ground. I need to get this timing right if I’m going to workout properly every day after work.

I’m also working toward doing at least 40 more minutes on Sat or Sun to get me to 6 days. 6 days a week of 30-50 min a day is pretty much the only thing that moves me. It’s just a really tough routine to put into place during the best of times, and right now the house is cold and I’ve got a crazy day job and personal deadlines.

But. The alternative is very bad. This is a good reminder of what happens to me when I don’t stay on top of maintaining my weight with monthly weigh-ins. I know some folks thought this was odd – if you’re happy with your weight, why be so vigilant?

Here’s why: because aside from that whole immune disorder thing, I have great genes. I’m very good at packing weight away, and when you have aforementioned immune disorder, this is a very bad habit to get into. I have been displeased with my numbers, and not feeling well to boot. Now I have a better idea of why. I’m still quite pleased with how I look (I spent a long time learning how to like myself, and reorienting how my self worth was measured in a society with weird ways of measuring worth, particularly in women), but my numbers are bad, so I don’t feel as well, and I’m not throwing out my wardrobe because I’d rather eat coffee cake.

So, here’s what we’re going to do to get back to maintenance:

Monday/Weds/Friday

Workout: 20 min pilates. 15 min free weights
Breakfast: 2 eggs w/spinach
Workout: Bike to work (if not snowing, more than 20 degrees out)
Lunch: Leftovers. No more salad bar additionals.
Workout: Bike home (if not snowing, more than 20 degrees out)
Workout: 25-30 minutes elliptical
Dinner: Entree and side. No more tortillas/low carb bread
Dessert: Yogurt and berries

Tuesday/Thursday

Workout: 20 min pilates. 15 min free weights
Breakfast: 2 eggs w/spinach
Workout: Bike to work (if not snowing, more than 20 degrees out)
Lunch: Leftovers. No more salad bar additionals.
Workout: Bike home (if not snowing, more than 20 degrees out)
Workout: 25-30 minutes elliptical. 25 minutes circuit training.
Dinner: Entree and side. No more tortillas/low carb bread
Dessert: Yogurt and berries

Saturday

Breakfast: Low carb pancakes (no almond flour makes a big difference)
Workout: 40 min circuit training
Lunch: Soup/sandwich/leftovers. No more “it’s a special occasion” carbs
Dinner: Entree and side. No more tortillas/low carb bread
Dessert: Yogurt and berries

Sunday

Breakfast: Low carb pancakes
Workout: 15-20 minutes elliptical
Lunch: Soup/sandwich/leftovers. Ditto above carb curb.
Dinner: Entree and side. No more tortillas/low carb bread
Dessert: Yogurt and berries

This eliminates the low carb bread/tortillas I’ve been snacking on and low carb/high calorie coffee cakes and cookies I’ve been making. I think this alone will make a big difference. I’m telling you, I could live on low carb coffee cake forever.

I’m not terribly happy with this, but I’m less happy with my sugar numbers right now. If I’m going to do some of the things I’d like to do this year, it’s also very important that I get into some semblance of fighting shape. And all this happy-happy-joy-joy stuff has aided me in becoming a bit doughier than I’d like.

Thing is, you want to be a certain kind of person, you have to start living like that kind of person, no matter how frustrating it may be. And there’s a certain type of person I’d like to be. And she works out a lot more than I’ve been able to the last few months. It’s too bad she doesn’t eat as much coffee cake as I’d like, either, but them’s the breaks.

Today’s Stats

July 7, 2009

Only had two regular workout days last week instead of four. Annoying. On the other hand, it was a short and busy week.

When J. and I stopped at Wendy’s at 1 am for a “snack” on the way home from our fireworks party on Saturday and I ordered a baconater, I turned to him and said, “This is why married people get fat.”

“It’s one roadtrip!” he protested.

Then I was reminded of why I don’t eat fast food anymore. I felt sick after eating the damn thing, and wished I would have just kept to the almonds and string cheese. But oohhhhh the IDEA of a baconator is just… well, the idea is better than the real thing.

Hot hot hot!

15 min free weights this morning
10 min bike ride to work
20 min weight lifting w/ trainer at work
20 min cardio w/ trainer at work
10 min bike ride home
20 min Wii Fit

Hot Eats

Breakfast: Egg mixed with spinach, tomato, & cheese
Lunch: Chicken curry, low carb tortilla, and string cheese
Snack: 2 tbs peanut butter mixed with 1/4 cup peanuts
Dinner: Pork chop and asparagus
Snack: 5 low carb peanut butter cookies (they were DELICIOUS)

Hot Sugar

Breakfast: 98
Lunch: 161 (had to lower my insulin before cardio at the gym)
Post lunch: 209 (I always forget that the peas in the curry have more carbs than I think they do)
Dinner: 77
Post-dinner: 80

Today’s Stats

June 26, 2009

Today is hotter than hell. I plan to spend the rest of the evening reading in the bedroom where the box air conditioner resides. I should prob’ly start tracking my wordcount here too. Need to get back on the writing bandwagon.

Hot hot hot!

15 min free weights this morning
10 min bike ride to work
10 min bike ride home
20 min on the elliptical
10 min Wii Fit

Hot Eats

Breakfast: Egg mixed with spinach, tomato, & cheese
Snack: 2 tbs peanut butter mixed with 1/4 cup peanuts
Lunch: Spaghetti squash spaghetti and 1/2 cup pecans
Snack: 2 string cheese
Dinner: Chix strips, spinach salad, and peas
Snack: Perhaps a choc covered banana later?

Hot Sugar

Breakfast: 91
Snack: 157
Lunch: 129
Post lunch: 101
Dinner: 89
Post-dinner: 137

Huzzah!

Today’s Stats

June 24, 2009

Again, pardon the lists while I get back on track:

Hot rides:

Today was an “off” day for me, fitness-wise

15 min free weights this morning
10 min bike ride to work
10 min bike ride home
40 min Wii Fit

Hot eats:

Breakfast: Egg mixed with spinach, tomato, & cheese
Snack: 2 tbs peanut butter mixed with 1/4 cup peanuts
Lunch: Rueban sandwich and cabbage coleslaw (srsly un-low-carb)
Snack: 2 string cheese
Dinner: Chix strips, spinach salad, and low carb tortilla chips w/hummus
Snack: Half cup blueberries with whipped cream

I should also start listing my “sugar correction” snacks for when I get low. Had a serious low last night of 43 and again after work today (34).

Hot sugar:
Not bothering to post my sugar lows. Been having a lot the last couple of days – due to Wii Fit and new PDM settings. Better than the highs I was having before I finally refined the settings.

Breakfast: 138
Snack: 132
Lunch: 120
Post lunch: 245 (yeah, that rueban was a killer)
Dinner: 91
Post-dinner: 79

Today’s Activity

June 22, 2009

I may start keeping a little activity log here to help track my fitness/insulin/food levels. It may help me stay accountable.

Hot rides:

15 min free weights this morning
10 min bike ride to work
40 min speed walking (“free” day with the trainers today)
10 min bike ride home
20 min on elliptical machine
30 min Wii Fit

Hot eats:

Breakfast: Egg mixed with spinach, tomato, & cheese
Snack: 2 string cheese
Lunch: Spaghetti (made w/ spaghetti squash) and 1/4 cup peanuts
Dinner: Pork chop and brussel sprouts
Snack: Low carb brownie with dollop o’ whipped cream

Hot sugar:

Breakfast: 81
Snack: 132
Lunch: 62
Post lunch: 107
Dinner: 154
Post-dinner: 227 (lazy insulin math on my part, adjusted)

Work it Out

May 27, 2009

I’ve put on six pounds since J. and I moved in together, largely due to the lack of gym across the street (I got used to the convenience of the gym at The Greene), and our shared love of good food. And, OK, some of this is also weight I put on *because* of the new “low rep, heavy weight” routine with our trainers at work, which has really nicely increased my muscle mass, but I’m not silly enough to delude myself into thinking I’ve gained 6 lbs of muscle in 8 weeks.

And… well, let’s face it: I’m not functioning optiminally when I’m not eating right and exercising regularly. I’ve been trying to get off carbs for good the last few weeks, but there’s the inevitable, “Oh, I’ll treat myself to a few fries at Red Robin” or “Oh, Donatoes pizza isn’t actually as bad for me as those thick crust pizzas,” and then I’m back on the sugar rollercoaster again, and it always takes me a day or two to get back into prime head functioning.

I really needed to be able to write with a clear head.

So, enough was enough. I was just feeling far too doughy. Biking to work every day wasn’t making up for the extra workout or two a week that I’ve been missing since I moved.

So I started penciling in 20 minutes of cardio twice a week (Tae bo) and 20 minutes of pilates twice a week (on the days I also do strength training at the gym). Pair this with the 2 miles on the bike every day, and it should kick me back into gear. I also decided to start packing reasonable lunches. One enchilada or chicken wrap paired with string cheese and peanuts is perfectly fine. I really don’t need two.

Next stop is to curb my soda intake. We drink Coke Zero here like it’s going out of style. Having cold drinks in the fridge is especially tempting now when it’s so damn hot outside. I’m subbing those out again with homemade iced tea. Not only is the soda expensive, but drinking more than one or two disrupts my sleep and tends to trigger my desire for something sweet to go with it.

Strengthwise, however, I’ve been pretty happy with my new routine with the personal trainers at work. What I love about heavy lifting is that you can see the results within just a couple of weeks. Getting up the pedestrian walkway over the highway on my bike has gotten easier and easier. I went from 3rd gear on my bike to 6th gear in just a couple of weeks of riding, and I know some of that is a result of the lower body training I’m doing during my workouts.

Should take a couple of weeks to norm the new routine. Already feeling far less fuzzy headed. Ah, sugar sugar.

Srsly, Why Am I Deadlifting 125 lbs?

May 4, 2009

The sounds I make when I lift this weight are not sexy.

The work trainers have upped the ante for me this training round, as said a while back, which is nice. I’m feeling stronger, and I needed it: I put on about 6 lbs in 4 weeks when we moved into our new place (for some reason, the increased amount of sex does not even out the increased amount of eating out one encounters when cohabitating).

Things here are starting to fall into routine, tho, and the weight is slowly going back to normal (my goal, as ever, is to maintain my weight). I’m biking to work every day, hitting the gym twice a week, and maintaining my morning weight routine. I do need to get in two more days a week of regular structured exercise, and I’m working on that.

We’re also cooking a lot to save money. J. is planning on returning to school properly next quarter, which means I’ll be the breadwinner for a bit (student loans will help, too), so we’re looking to cut costs across the board.

Concerns over my A1c has curbed my interest in those tasty English muffins with peanut butter at work (“But they’re low(er) carb!” just isn’t a great excuse when they wreck havoc on my blood sugar all day. But man, that’s been a tough habit to crack. I tend to be really hungry when I get into work now that I’m biking in).

Last week was an awesome sugar week, in no small part because I snacked mainly on string cheese and peanuts and didn’t bake any of my low-carb cookies. I don’t know how other diabetics eat complex carbs regularly (OK, I don’t know how they can eat them regularly and maintain A1c’s below 6. My goal is 5.7-5.9. But then, I’m ambitious like that).

Good to be back at the gym *properly* as opposed to in a non-structured way. I’m much better with structure.

Off to eat some meatballs and asparagus. Mmmmm mmmmm.

Then, as ever, to write and write and write.

I have a lot of work to do this month.

Why am I Deadlifting 125 lbs?

April 27, 2009

Well, I did tell our trainers I wanted to work on strength training.

Ooof.

Back at the Gym

October 1, 2008

Yup, that would be the gym.

I’m glad I waited until I could breath again to go, cause jogging last night wasn’t the most pleasant thing in the world anyway. Good news is, I made my best time yet.

Now it’s off to do the workday training routine at the Y.