Getting Strong

77.4 kg

My doctor told me I need to lose weight. I should be at least 65kg but even after years of changing my habits I struggle to lose weight. Early August I visited a personal trainer recommended by my doctor. It was very useful. I learnt that I should be pushing myself a lot harder in cardio sessions and also found that I could push myself without hurting myself . I diligently followed the three times a week interval routine for three weeks then started my own program of 5 days cardio and 3 days weights as a basic plan. I change my routines around regularly to keep up the improvement .

I have increased my workout time from 25 mins to 50 mins each day over the past weeks. I have even included an extra 20 min walk some afternoons and I have spent lots of my computer time standing up with the laptop or iPad up on the bar.

I eat a healthy breakfast, lots of veges and fruit, nuts, fish, eggs and some red meat as well as some ice cream and chocolate. I think I could put more effort into avoiding some kJ but I probably eat about 8000. kJ a day. I also thought that with all the extra exercise I would have started losing some weight but would you believe I went from 76.4 to 77.4.

Oh well. I have come to love pushing myself after the 9 weeks I have been working out. I am stronger and fitter and will keep going. I have found that exercising more helps to reduce the need for sugars. One day I hope to report a reduction in weight.

I have been doing weights for 3 or 4 years now. I started routines using only 1kg dumb bells now I do more reps and more sets with 5kg dumb bells. I am definitely stronger.

My role model is Lesley Maxwell. She is almost my age and looks great. I will get there. I want to look great by December this year.

Happy exercising,

Val

 

 

 

 

 

Posted with Blogsy

Exercise review and a menopause discovery

76.2kg 30th Oct 2011

I don't have any trouble keeping up my exercise. I do have to keep a good eye on how I feel when I try out different things. If I try to do too much each day I end up with a sore knee or just feeling fatigued.
I have tried some new weights routines. Even when I change the muscle groups that are targeted I can't manage the weights every day so I have settled for every second day.

I found it was a bit fatiguing if I tried to do the jog, the weights and the yoga on one day so I have settled for walking for 10 mins then 30 mins of weights ( I have 5 or 6 routines to choose from) on one day then jogging and yoga on the other day. Day seven I have a break. This seems to be working well.
Even if something comes up that cuts my time I try to fit in the walk or jog at least.

A Strange Discovery
Over the past three months I have noticed that I have felt decidedly grouchy for about a week each month and I experience hot flushes that week as well. This is the third month and there is definitely a 4 week pattern here. I have been in menopause for 6 years and I have only just noticed this. I had noticed that I can go for several weeks on a healthy diet then have to break out and have biscuits or cakes or soft drink for a week or so then I get back on to the healthy diet. I thought it was just a sugar addiction thing but maybe it was a hormone thing.

How can this be? I would have thought that by now my hormones would be settled down.

I have now marked each fourth week on my iCal with a red event colour. I am hoping that being more aware of this PMS type cycle I will be able to eat better and feel better in the off week. I have a magnesium/zinc/B6 vitamin pill that claims it is good for reducing PMS symptoms so I will take this the week before and maybe try to keep sugary foods out of the house for this week. It is worth a try. I hate the depressed and useless feeling I get in this week.

Has anyone else noticed a cycle like this well into their menopause?

Keeping healthy is such a challenge.

Cheers,
Val

Exercise update - September 2011

76.0kg Sept 2nd

I love the jogging/walking that I have added on to my routine. I feel tired after the yoga and weights but then I do the 10 mins on the road and I feel quite energised.
I have increased the routine so now I do
30 mins of flowing yoga or static yoga then 20 - 30 mins of weights then 10 mins walking/jogging up the road. I have done this for nearly two weeks and just now find that it might be a bit intense to keep up. I was doing three days on and one free.
I am now going to add in a week of yoga and jogging one day then yoga and weights and jogging the next then repeat for six days and have a day off. I don't want to run myself down. I am paying attention to my diet eating plenty of antioxidants and protein and veges and also taking a vitamin B stress complex.
I am not losing a lot of weight because I am eating too much but I look a better shape because of  all the exercise I am doing.

I feel pretty good.

Cheers,
Val