Scale Down / Strength Up

I am so happy to report that I weigh less this morning (Monday) than I did on Friday!  My mission was to smooth out my eating over the weekend so I didn’t have a giant spike – and therefore have to spend the rest of the week recovering from my indulgences.  Instead, I tried to keep my eating similar to how I eat on weekdays.  My typical “weekday” plan includes a few meal replacements throughout the day along with other sensible food and snacks.  I eat steel cut oatmeal about every other day for breakfast, quite a bit of fruit, and usually some protein with whole grains and veggies for dinner.  I had a couple of small treats but I’m pretty sure I stayed within a good calorie range (although I’ve sort of gotten out of the habit of tracking since I eat so similarly every day).  I did have a beer (Michelob Ultra, which is low carb and calorie) at the party Saturday night along with a hefty plate of food – but I piled a salad on half of the plate and skipped the tortillas and chips, staying with just meat, beans, and a veggie.  So, all in all, it was pretty decent – more than a typical weekday, but by no means excessive for someone in maintenance.  The best part was waking up on Sunday morning being one pound lighter!  That never happens!

I am now safe within my 3 -4 pound “yellow zone” and feel like I can keep that going in the right direction now.  I like the way I feel about things today vs. my typical frustrated self on Monday mornings.

I waited until this morning to do my strength test at Koko.  These past 12 sessions have been particularly brutal and I’ve dreaded just about every one of them beforehand.  I knew my arms were getting stronger though, I could feel it during my workouts and the muscles have felt pretty firm lately.  It has been an odd, noticeable difference.  More importantly, I’m “functionally” much stronger – meaning I can do things around the house, etc. like lifting boxes and furniture and I feel a difference.  I’m almost never physically tired anymore and that is a huge bonus.  Anyway, my strength in some of the other areas (leg press, lat pulldown, etc.) was down a bit or the same but I had a very large jump in my chest press exercise (see the orange line on the graph below).  I usually dread that particular test but this morning it felt really good.  It was a big breakthrough for me, not just physically – but mentally as well.  I’m ready for a new Koko workout though and, fortunately, I’m done with that module.  The next one will be glutes and abs – large muscle groups.  Maybe I’ll make some progress with increasing my lean muscle mass….that ever elusive goal…

05182014_strengthgain

I see Dr. Z on Thursday morning and I’ve decided I need help in finding a new challenge or goal.  I’m struggling with “just maintaining” – I need something else to work towards.  My first year of maintenance flew by successfully, I believe, because I found running and worked day in and day out on training to run further distances and then the half marathon.  I will keep running, for sure, but with the heat here in Arizona and no big race or goal identified, I’m still floundering a bit.  I’m getting more serious about the idea of swimming – I just need some training since I really don’t know how to swim efficiently or for any decent distance.  This is a bit out of my comfort zone too (the idea of talking to a swim coach while in a swim suit still frightens me), but I think I’m willing to investigate a bit.  But, here is one reason I must keep running … my ‘I Run 4’ buddy, Brennan.  He’s been playing in an adaptive needs baseball league this spring and he sent me this picture the other day…. if that isn’t motivating, I don’t know what is.

brennan_i bat for

 

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This entry was posted in Exercise, Koko Fit Club, Optifast Maintenance, Uncategorized, weight maintenance. Bookmark the permalink.

3 Responses to Scale Down / Strength Up

  1. Laura Zhu says:

    Is there a duathlon or triathlon in your future? Swimming is usually people’s biggest fear when it comes to training (mine included) but you’re right to train with a coach from the start! Learning the correct method from the beginning will help you get better and faster, sooner… Way to go!

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    • I don’t know about the tri yet, Laura. I would need to try swimming for a while and see if I have any aptitude for it…I sure don’t have much for running so 2 bad events could be disastrous. Other than being in a swimsuit in public, I also have a huge dislike for cold water and the water around here is pretty nasty if it isn’t a swimming pool (thinking ahead to swimming a tri in Tempe Town Lake – yuck!)…I like cycling but I’m also kind of a chicken when it comes to traffic and having my feet snapped into those pedals… Lots of little “fears”/insecurities to overcome if I do pursue it. So, one thing at a time. I might just go find a lap pool to swim in and see if I like it at all. I have done some lap swimming over the years…

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  2. Love that picture of Brennan (and the friendship you two have)! Congrats, too, on your improved strength and being within your yellow zone! Your gym is awesome; love the analytics! When you mentioned swimming, I too, thought of a tri or duathlon, just to change things up. The cycling part is what scares me. I love to cycle, but like you say, it’s the clips and traffic combination that freak me out.

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