Another successfully week with a loss of 1.1kg bring my total to 27.4kg...I am now only 1kg off my next goal of 20% and I am starting to feel the 30kg is within reach. I have actually been quite unwell over the last 3 weeks with a cold that developed into a chest infection - as a result I have not done any exercise for the last week! I really needed to slow down and rest my body. I am already starting to feel stiff and my knee has started to play up again which means that already the muscle around my knee is weakening – amazing how quickly you start to feel your body breaking down – I am feeling better and need to get back into my exercise routine.
One thing that I have really got over the last few weeks is that weight loss really is 70% nutrition – In the last week I have been very careful with my nutrition as I was not going to be exercising and I still had a good loss ..... at a meeting a few weeks ago we discussed that weight loss is about good nutrition and exercise is for good overall health of your body (can’t remember exactly what was said but this is how I understood it) – if your nutrition is poor then it does not matter how much exercise you do the weight will not move. For a long time I exercised like crazy but then did not follow it up with good nutrition – I was kidding myself that exercise counteracted the poor diet that I had!
Over the past 4 weeks I have really being focusing on eating foods that contain one ingredient, reducing my sodium intake and almost eliminating pre-packaged\processed foods.....this has resulted in me losing 4.8kg! Amazing how much eating fresh food does for our health! We are told this all the time but it is only now that I really starting to get it!!!
Friday, April 16, 2010
Sunday, April 11, 2010
Statistical updates
Time for some statistical updates on my progress:
Summary:
Total Weight Lost: 26.3kg (18.55%)
Total CM Lost: 63cm (2 rulers!)
Summary:
Total Weight Lost: 26.3kg (18.55%)
Total CM Lost: 63cm (2 rulers!)
| 2nd Sept 09 | 7th Jan 10 | 11th April 10 | Total | |
| Weight | 141.8kg | 124.6kg | 115.5kg | 26.3kg |
| BMI | 55.4 | 48.7 | 45.1 | 10.3 |
| Waist | 122cm | 112cm | 106cm | 16cm |
| Hips | 160cm | 144cm | 135.5cm | 24.5cm |
| Bust | 129cm | 122cm | 113cm | 16cm |
| Arms | 45.5cm | 45cm | 44cm | 1.5cm |
| Thighs | 85cm | 82cm | 80cm | 5cm |
Friday, April 9, 2010
Week 31 WI - Easter
I am pleased to say that I sailed through Easter this year and managed to lose another 900g bringing my total to 26.3kg…..very please I have to say and getting closer to my 20% goal!
We had a great time over Easter – I was really looking forward to the 4 days off so that I could send some time with family and have a break from work! I was pretty relaxed about Easter as I am feeling very in control and was looking forward to the opportunity of doing some activity over the break.
Friday was going to the most challenging day as my families has quite a large seafood dinner which my mother cooks and I cook. The main problem with the dinner is a lot of it is deep fried!! I have tried to reduce the amount of frying over the years but I do come up with a lot of opposition…anyway we cooked honey prawns, garlic prawns, stuffed squid, battered fish, fish cakes, spring rolls, prawn wontons, oysters Kilpatrick, cold cooked prawns, seafood salad & prawn and mango salad (these where on the menu mainly for myself!!) – and a huge cherry ripe cheesecake to top it all off!!
It is all very nice and in previous years I would have devoured the whole lot until I felt like I was going to explode….. This year I ate the two salad which where absolutely beautiful and full of fresh steamed seafood, small piece of stuffed squid and 1 prawn wonton (and I stole one honey prawn from my sister plate …lol) I really enjoyed the food I chose to eat and left feeling comfortably full…and most importantly enjoyed the company of my aunts and uncles that I only see a couple of times of year (they were all very complimentary on my weight loss success…)
Sunday we went on a family picnic to John Forrest National Park – really great national park – not as great for the 20mth old toddler as there was too much gravel and no play ground! I talked my family into going on a walk which turned out to be 4.6km long…the weather was great and it was nice to be out walking in a national park for a change.
Monday I took my two kids out for a 30km bike ride – we started at Burswood, went down through city to the Narrows, through South Perth and back to Burswood. I have done this ride with my daughter several times over the years but we have not been for probably the last 3 years as I was simply to unfit and over weight to ride a bike!! I have a trailer for my baby and my daughter (who is almost 14years and who I did have to drag along with a lot of moaning….) obviously ride her own bike – we did stop along the way for drinks and in South Perth we stopped for coffee and ice-cream and a play in the playground. It took us a good couple of hours but the point of the ride was to spend some time together and get in some exercise at the same time not race along. I did struggle a little bit especially pulling the trailer up hill but I was very pleased that I managed to ride the full distant…not something I could have done 26.3kg ago… (another mini milestone for me).
I felt that Easter was a big success of course the 4 days went way to fast but I have enjoyed the two weeks of only working 4 days!! And just incase you are wondering – I decided not to eat any hot cross buns (which I absolutely love) as I decided these are a red light food for me and at this stage I am not ready to start tackling these foods. I also decided not to eat any chocolate; I was going to eat one Caramello egg but decided against it…I am not a big chocolate fan so it was no big deal.
We had a great time over Easter – I was really looking forward to the 4 days off so that I could send some time with family and have a break from work! I was pretty relaxed about Easter as I am feeling very in control and was looking forward to the opportunity of doing some activity over the break.
Friday was going to the most challenging day as my families has quite a large seafood dinner which my mother cooks and I cook. The main problem with the dinner is a lot of it is deep fried!! I have tried to reduce the amount of frying over the years but I do come up with a lot of opposition…anyway we cooked honey prawns, garlic prawns, stuffed squid, battered fish, fish cakes, spring rolls, prawn wontons, oysters Kilpatrick, cold cooked prawns, seafood salad & prawn and mango salad (these where on the menu mainly for myself!!) – and a huge cherry ripe cheesecake to top it all off!!
It is all very nice and in previous years I would have devoured the whole lot until I felt like I was going to explode….. This year I ate the two salad which where absolutely beautiful and full of fresh steamed seafood, small piece of stuffed squid and 1 prawn wonton (and I stole one honey prawn from my sister plate …lol) I really enjoyed the food I chose to eat and left feeling comfortably full…and most importantly enjoyed the company of my aunts and uncles that I only see a couple of times of year (they were all very complimentary on my weight loss success…)
Sunday we went on a family picnic to John Forrest National Park – really great national park – not as great for the 20mth old toddler as there was too much gravel and no play ground! I talked my family into going on a walk which turned out to be 4.6km long…the weather was great and it was nice to be out walking in a national park for a change.
Monday I took my two kids out for a 30km bike ride – we started at Burswood, went down through city to the Narrows, through South Perth and back to Burswood. I have done this ride with my daughter several times over the years but we have not been for probably the last 3 years as I was simply to unfit and over weight to ride a bike!! I have a trailer for my baby and my daughter (who is almost 14years and who I did have to drag along with a lot of moaning….) obviously ride her own bike – we did stop along the way for drinks and in South Perth we stopped for coffee and ice-cream and a play in the playground. It took us a good couple of hours but the point of the ride was to spend some time together and get in some exercise at the same time not race along. I did struggle a little bit especially pulling the trailer up hill but I was very pleased that I managed to ride the full distant…not something I could have done 26.3kg ago… (another mini milestone for me).
I felt that Easter was a big success of course the 4 days went way to fast but I have enjoyed the two weeks of only working 4 days!! And just incase you are wondering – I decided not to eat any hot cross buns (which I absolutely love) as I decided these are a red light food for me and at this stage I am not ready to start tackling these foods. I also decided not to eat any chocolate; I was going to eat one Caramello egg but decided against it…I am not a big chocolate fan so it was no big deal.
Sunday, April 4, 2010
Easter challenge completed
Easter challenge completed! The target set for this challenge was 8kg - I exceeded this goal. I set my own personal goal of 10kg which I missed by 900 grams....so close. I am still very happy with my 9.1kg loss.
SW 125.5 (30/12/09)
CW 116.4 (31/03/10)
GW 115.5
Total losses: -9.1
wk13: -1.0
wk12: -1.8
wk11: -0.4
wk10: -1.2
wk09: +0.6
wk08: -1.2
wk07: -0.8
wk06: +0.6
wk05: 0
wk04: -0.5
wk03: -2.5
wk02: NW
wk01: -0.9
SW 125.5 (30/12/09)
CW 116.4 (31/03/10)
GW 115.5
Total losses: -9.1
wk13: -1.0
wk12: -1.8
wk11: -0.4
wk10: -1.2
wk09: +0.6
wk08: -1.2
wk07: -0.8
wk06: +0.6
wk05: 0
wk04: -0.5
wk03: -2.5
wk02: NW
wk01: -0.9
Wednesday, March 31, 2010
WI Week 30 – 25kg gone
I am doing the happy dance this week had a great loss of 1kg bringing my total losses tooo wait for it…..25.4.kg – I have broken through my goal of 25kg – I am very impressed with myself. I have now lost 17.91% of my body weight!! I have set my next goal to be 20% of my body weight which is another 3kg away.
Over the last fortnight I have had two good losses I have put this down to the reduction in sodium in my diet – that it really the only change I have made over the last two weeks – we are eating more whole foods or foods that contain one ingredient and I am really keeping my portion sizes in check.
At the WW meeting today we were talking about Easter and our plan for the food etc.. This was the first time that I had really through about the food side – my focus for the weekend was that I had two days off work and what activities I could do with my kids. I am seeing it as an opportunity to be more active. Sunday we are going bush walking (with my parents, brother and sister …should be interesting we are not exactly an outdoor type family…..) and then Monday we are going for a 20km bike ride. I am really not worried about the food as I feel very in control and am just viewing the days as any other days. The only food challenge I really have is Friday night when we have seafood at my parents house – Mum has a tendency to deep fry all the seafood but we have talked about the menu and incorporate a couple dishes that will be healthy that I will be eating. As the for chocolate well I can take or leave chocolate – my only request is for one Caramello egg (3.5pts) - my family can see how well I am doing and have asked what I would like instead. The catch maybe those hot cross buns which I loveee – I have had 1 so far this year (1 single one not 1 packet lol) – generally by now I would have eaten packets of them – anyway I may choose to have a couple more I will see how I go. Looking forward to the break and spending time with kids – that is my focus this Easter.
Over the last fortnight I have had two good losses I have put this down to the reduction in sodium in my diet – that it really the only change I have made over the last two weeks – we are eating more whole foods or foods that contain one ingredient and I am really keeping my portion sizes in check.
At the WW meeting today we were talking about Easter and our plan for the food etc.. This was the first time that I had really through about the food side – my focus for the weekend was that I had two days off work and what activities I could do with my kids. I am seeing it as an opportunity to be more active. Sunday we are going bush walking (with my parents, brother and sister …should be interesting we are not exactly an outdoor type family…..) and then Monday we are going for a 20km bike ride. I am really not worried about the food as I feel very in control and am just viewing the days as any other days. The only food challenge I really have is Friday night when we have seafood at my parents house – Mum has a tendency to deep fry all the seafood but we have talked about the menu and incorporate a couple dishes that will be healthy that I will be eating. As the for chocolate well I can take or leave chocolate – my only request is for one Caramello egg (3.5pts) - my family can see how well I am doing and have asked what I would like instead. The catch maybe those hot cross buns which I loveee – I have had 1 so far this year (1 single one not 1 packet lol) – generally by now I would have eaten packets of them – anyway I may choose to have a couple more I will see how I go. Looking forward to the break and spending time with kids – that is my focus this Easter.
March Challenge completed
The March challenged is completed. I missed my target by 900grams though I am still very happy with my results regardless - 3.8 in one month is still good going.
SW: 119.2
GWEM: 115.5
FINAL: 116.4
Total Losses 3.8kg
wk5: -1.0
wk4: -1.8
wk3: -0.4
wk2: - 1.2
wk1: +0.6
SW: 119.2
GWEM: 115.5
FINAL: 116.4
Total Losses 3.8kg
wk5: -1.0
wk4: -1.8
wk3: -0.4
wk2: - 1.2
wk1: +0.6
Thursday, March 25, 2010
Boot camp update
I though it was time for another boot camp update. I am still going every week and still loving it. Each week I push myself a bit further and I can feel the progress each week. The best thing that I did was purchase some really good sneakers – I was struggling before with some of the exercise as they were too hard on my knees i.e.: jumping – with my new sneakers I can now do a lot more and not suffered the consequences of my knees and ankles having to take the full force of my weight – they obviously still are but now the shoes are taking away the jarring that was occurring before.
My running is slowly improving as I push myself a bit further each week – at the start of the session we do a “jog” around a set route – each week I set my target my little a bit further – I can now jog about 1/3 of the way around – then I power walk the rest of the way. A couple of weeks ago she did this massive jog around Hillarie’s (as our warm up!!) – I clearly could not jog all the way – actually no one in the group jogged the entire route – so what I did was jogged as far as I could stopped got my breath back and then started again – I was probably jogging in 1-2min interval’s – each time I would just set a target to aim for and not stop until I got there – it was really hard but extremely rewarding when I got to the finish line. I didn’t worry about where everyone else was up to I just focused on where I was and just kept pushing ahead. Our trainer is really great – she kept on coming back to encourage me to keep moving and pushing me a bit further the entire time without making me feel like was really lagging behind (which I was….). Anyway that was just the warm up – we still had a full session to go…with more running…
Our trainer is big on circuit training – at my last session she setup several stations – the main station was a route around the entire circuit that consisted of us running and jumping over hurdles - the hurdles where only about 20cm high – which when you first look at them you think no problems I can do that – well after you have been running around and jumping over these things for close to 45mins they started to feel like they were about 6ft high!!! In the end most of us where doing a fast walk with a step over….The way it worked was we ran around until she said stop (probably about 2mins) then went to a station – we had the ladder, squats holding a bar, boxing, sit ups with medicine ball, plain setups, running around some markers, squats on a ball and something that I can’t recall (or maybe I have blocked it out lol) – which we did for a solid 1min then when she said stop we had to start running around the hurdles again and repeated this for probably 45-50mins– as I am writing this it does not really seem all that hard – 1mins here – 2 mins there but I tell you there was not one person by the end of that session that walked away looking like they could just collapse on the floor at any moment – normally there is a bit a chatter after – no after this session – most could barely muster up the stretch to wave good bye. It was a great session.
I am still loving it – have another session tomorrow morning – I would encourage anyone that is thinking about to give it ago – you could surprise yourself!!
My running is slowly improving as I push myself a bit further each week – at the start of the session we do a “jog” around a set route – each week I set my target my little a bit further – I can now jog about 1/3 of the way around – then I power walk the rest of the way. A couple of weeks ago she did this massive jog around Hillarie’s (as our warm up!!) – I clearly could not jog all the way – actually no one in the group jogged the entire route – so what I did was jogged as far as I could stopped got my breath back and then started again – I was probably jogging in 1-2min interval’s – each time I would just set a target to aim for and not stop until I got there – it was really hard but extremely rewarding when I got to the finish line. I didn’t worry about where everyone else was up to I just focused on where I was and just kept pushing ahead. Our trainer is really great – she kept on coming back to encourage me to keep moving and pushing me a bit further the entire time without making me feel like was really lagging behind (which I was….). Anyway that was just the warm up – we still had a full session to go…with more running…
Our trainer is big on circuit training – at my last session she setup several stations – the main station was a route around the entire circuit that consisted of us running and jumping over hurdles - the hurdles where only about 20cm high – which when you first look at them you think no problems I can do that – well after you have been running around and jumping over these things for close to 45mins they started to feel like they were about 6ft high!!! In the end most of us where doing a fast walk with a step over….The way it worked was we ran around until she said stop (probably about 2mins) then went to a station – we had the ladder, squats holding a bar, boxing, sit ups with medicine ball, plain setups, running around some markers, squats on a ball and something that I can’t recall (or maybe I have blocked it out lol) – which we did for a solid 1min then when she said stop we had to start running around the hurdles again and repeated this for probably 45-50mins– as I am writing this it does not really seem all that hard – 1mins here – 2 mins there but I tell you there was not one person by the end of that session that walked away looking like they could just collapse on the floor at any moment – normally there is a bit a chatter after – no after this session – most could barely muster up the stretch to wave good bye. It was a great session.
I am still loving it – have another session tomorrow morning – I would encourage anyone that is thinking about to give it ago – you could surprise yourself!!
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