Weight Loss and Exercise #4

agree: that how I gain weight from my sleep medicine

Run-up (month) to my birthday!

Good breakfast - canned salmon, mayo, brown and wild rice cup, half a celery bunch, coffee.
Lunch was oatmeal as described below.
About an hour on my mini-bike - worked up to a sweat.
Dinner will be a head of romaine and 2 mini cukes plus dressing. And probably a cookie. I think this is a good meal / exercise sequence for me.

Put in my amazon order so i have staples coming (fish, quinoa, coffee) to last the pay-month.

Feeling pretty calm.

wonderful! especially working up a sweat. I look forward to working out on a recumbent bike tonight after work.

55 minutes on the treadmill at the gym. For the first time, I used the Orangetheory fitness app. You can use their heart rate monitor and app outside of their studio for your own workouts. The interface is super intuitive and motivating, giving instant feedback. I was able to reach the minimum requirement of 12 splat points by doing intervals with incline, going for 8-10% incline. I only did 1 min at 4mph and the rest at 3mph because at the gym, unlike at the Orangetheory fitness, I could not figure out how to quickly change the speed. I could only increment 3.1 3.2 3.3 .... 3.9 4.0, which was not convenient. Next time I will ask someone, as they always have one trainer one duty, to explain to me how to use the controls. But I did it: 12 splat points on my own.

Average HR 124

Peak HR 152

2.56 miles

5956 steps

349 calories

Sweat was dripping off my face which was red.

Immediately after the treadmill workout I went into the yoga studio. I did not enjoy the first half of the 75 min yoga class which was unusual, and it was all because of the elevated heart rate and breathing rate. I could not calm down. I spoke to the yoga teacher about it afterwards, asking how much time I should allow between the workout and yoga. She told me she noticed I was unusually energized and that I should allow 30 minutes to eat, calm down, recenter. So I will need to leave work earlier to plan all that. I probably will take a shower right after the workout because I like taking showers while I am hot and sweaty. It certainly was not fun lying on the yoga studio floor covered in by then cold sweat.

Still it was a good evening at the gym.

That’s interesting about the yoga practice.

This week I got two run/walks and one swim which is the most I’ve exercised for 6 weeks or so. Definitely felt it, even my arms felt weaker swimming, and my quads stiff running.

But this morning my husband said to me he could see a difference in my well-being, not as tense looking, and I’ve also noticed I’ve slept way better this week as I’ve actually been properly tired. Exercise really does seem to affect my mental health.

So far I haven't had much of an issue with withdrawels. Not the puking my guts out brain zaps severe anxiety type at least. I've mostly just had off and on nausea. Mainly worse at night. And my gerd has been bad.

Today I didn't go to Sonic or eat any chips or Goldfish. I just didn't really have the desire to go to Sonic and I didn't feel munchie at all.

Idk what these next few days will be like. I got my VR situated so I can start Beat Sabers.

Thought I'd come back and start tracking on this thread for a bit. I have lost about 7-8lbs since September. It actually went down even more, but then a sinus infection knocked me down for weeks and I haven't been able to get back on track since then.

I'm making a real effort to get back on track now.

I worked out yesterday and it felt good to get it done. Also felt like some stress relief. I need to do another workout today to meet my workout goals for the week.

I need to do my meal planning for the week too and clean out my fridge.

At least I slept pretty well last night after working out.

I'm fluctuating at 207-208 now, and I want to get under 200 by the end of February. No reason that can't happen if I can keep on track. It's not even going hard or anything, just consistently making healthier choices.

Sent from my SM-N986U using Tapatalk

Since the New Year's eve, I have lost 5 lbs despite having those awful hunger pangs and eating abnormally high quantities of food to quell them.

this can only be attributable to exercise.

About to go to the gym.

I did 1 hour and 15 minutes with my VR headset. I used a climbing game. I was climbing a sky scraper. I didn't mean to go so long but I got really involved in it and I would have kept going if I wasn't so tired. Then I realized what I thought was 15 minutes was actually a lot longer.

Food wise I did good but I had kind of a lot of sodium and too much soda. But calorie wise it was fine.

I plan to try a climbing simulator at my gym.

I spent close to an hour on a recumbent bike not pushing myself hard but doing easy intervals. I used the Orangetheory app for the first time on the bike.

128 peak HR

114 average HR

263 calories

26 minutes in Green zone which is heart rate Zone 3

20 minutes in Blue zone which is heart rate Zone 2

"Green Zone (71-83% Maximum Heart Rate) – In this zone, you have reached a challenging but doable pace. This is what Orangetheory categorizes as “Base Pace,” a pace you can maintain for 20-30 total minutes. Your body starts to burn fat and carbohydrates evenly."

I was at the bottom of Green zone, though, at 71-75%.

In part it was become I do not know how to reach Orange zone on a recumbent bike. In part it was because I had anxiety with that uncomfortable feeling in my heart and I did not want to exacerbate it by pushing myself. My anxiety spiked because today my abnormal and painful hunger returned after 4 days of normal satiety.

I did some stretching

I absolutely love stretching.

me too

60 mins of swimming in the warm water pool. I swim non-stop but not fast. So I think it is probably Zone 2 training for me.

Later in the evening.

60 minutes of Pilates demonstration. I loved it.

I've been pretty good with meal planning. It's almost time for dinner, and I am sitting here - it's still quite early in the evening, and I'm telling myself at exactly half past the hour I will start my work out, lol...I really don't feel like doing it, but I know I feel better when I work out, and I know that I just have to do it. 60 minutes, that's all, just stand in front of the tv and follow the workout for 1 hour. I can even complain while I do it. LOL.

60 minutes of personal training

75 minutes of restorative yoga this evening. Did not have time today to do cardio before yoga.

My diet this time is different because its just lack of hunger from lowering 2 doses of my meds. So the lack of hunger is just there. Plus I've been pretty into canned vegetables lately.

It wasn't a workout day but I felt the urge to run a mile on the treadmill before dinner. Ended up reducing my appetite pretty well and I didn't finish my portion of dinner.

I was down about 5lbs more this morning. Hoping all this work pays off too.

Sent from my SM-N986U using Tapatalk

26 mins Zone 2 training on the recumbent bike (blue zone in Orangetheory parlance)

Followed by

55 minutes of personal training

Subways footlong pretzel was pretty lame, but it only had 330 calories. I shared that and the 190 calorie footlong churro with my mom. I had a Mountain Dew to help wake me up and then a can of Bush's butter beans in a coffee mug. I got coffee while I was out. I just now had a can of Del Monte zucchini in some kinda seasoned tomato sauce.

I need to watch my sodium though. Its been pretty high lately. But overall I've been eating a lot of canned vegetables or sharing stuff with my mom so my calories have been low.

I have not gone to the grocery store to check out those butter beans you recommended. Are they available in a reduced sodium version?

I've never seen them in reduced sodium so I have to watch it since a whole can has 1,645 mil of sodium.

I have noticed they make reduced sodium Bush's black beans and regular black beans are pretty good too.

Ok then I won't look for them. I only eat reduced sodium beans since I do not like the taste of salt.

You can now buy reduced sodium beans from store brands.