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Status check: I’ve been exercising 5 days a week for one month since 27 July. To date, I’ve lost 5 pounds. However, the numbers on the scale do not tell the whole story. I have also lost 6.5 inches off my waist, thighs and arms. To me, that is the real story. I just wonder what my progress would have been had I followed the accompanying food advice (I refuse to call it a diet).
The HIIT programme I’m following is very challenging for me. I now wear knee braces for every workout and have to ice my knees when I’m done. I remember when I started my main concern was keeping my little one out of the way. I used to wake up at 5am to get my workouts done so she wouldn’t be around to ask for milk, or cereal or toast or what-have-you. That worked for about 4 days. Then she started getting up with me.
It took a few more days for her to realise Mommy cannot stop to entertain her when she is exercising. The iPad is our main support when I’m doing my exercise. Little one knows what’s going on. When she sees the intro to the DVDs, she says “Mommy exercise.” She even congratulates me when I’m done. Last week after I completed quite a challenging routine with all its plank walks and burpees, she said “Good job, Mommy.” I could barely breath but I laughed so hard and gave her the biggest hug.
I have taken a progress photo to document the changes since I started the programme. I can see the change in my waist from the side angle. From the front and the back, not so much. So now I’m going to follow the food advice and give it my all. I’ve posted daily calorie counts and best foods for each food group on my fridge to keep me accountable.
Today marks the beginning of the next level of my programme. I so want this.
Before I started, I felt so daunted. I was worried about my knees. I was worried about my lack of flexibility. I worried about my shoulders. Things are getting better. I’m nowhere near 100%. I modify most of my exercise. No matter. I am seeing changes.
I also want to thank all you guys here. I have learned so much about macronutrients, how to stay on track and even something about a Tanita scale (I am saving up for one now!) Here’s to the next four weeks. I’m so excited.
Diet Calendar Entries for 31 August 2015:
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1774 kcal
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Fat: 69.59g | Prot: 137.38g | Carb: 156.16g.
Breakfast: Extra Virgin Olive Oil, Sea Salt, Sainbury's Red Wine Vinegar, Cucumber (Peeled), Cos or Romaine Lettuce, Tomatoes, Leeks, Milk (Whole Milk) , Egg, Cheddar Cheese , Water , Herbalife Instant Herbal Beverage. Lunch: Volvic Volvic, Sainsbury's Turkey breast steaks, Green String Beans, Spaghetti. Dinner: Volvic Volvic, Sainsbury's Boneless Trout Fillets, Sainsbury's Thai Jasmine Rice, Tomatoes, Cos or Romaine Lettuce , Heinz Salad Cream, Sainsbury's Taste The Difference Passionfruit & Mango Coulis. Snacks/Other: Innocent Oranges, Mangoes and Pineapples Smoothie, Meridian Almond Butter, Ryvita Pumpkin Seeds & Oats Crispbread, Tesco Easy Peeler Satsuma, Canderel Tablet, Nescafé Azera Instant coffee, Water , Milk (Whole Milk) , Dry Roasted Peanuts (with Salt). more...
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2558 kcal
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Activities & Exercise:
Weight Training (moderate) - 15 minutes, PiYo: Sweat - 37 minutes, T25 Core Cardio - 27 minutes, Resting - 14 hours and 41 minutes, Sleeping - 8 hours. more...
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 Comments
I don't know what type of HIIT you are doing, but if you need to wear knee braces and use ice afterwards then you need to stop doing it. Its far better to do 1 hour of walking every day and not injure yourself so you can keep doing it for a year, than do 20mins HIIT and have to stop after a month because you've injured your knees.
31 Aug 15 by member: GilesBathgate
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GilesBathgate: Good point. If feeling pain, STOP. I agree with that. Icing my knees is pretty normal as I had knee surgery last year and had to do that pretty regularly. Then I was absolutely sedentary for another year; hence the weight gain. I have been pushing myself pretty hard lately. With all the jumping and what not. I don't do that so much anymore. The last week of phase one was tough. Today's workout was much better because I rested this weekend. I hope to be able to afford the gym in a month or so to do strength training. And if I feel pain, then I'll amend what I'm doing.
31 Aug 15 by member: here2bhealthy
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I found that when I first started running it was quite hard on my knees. What helped a lot was adopting a 'barefoot' running technique, where basically you land on tippy toes. It was really hard on my calves at first and I got a lot of muscle DOMS in my calves from doing it. I would give some calf raises a go, and then when you have built up more strength in your calves try incorporating landing on your toes in your HIIT.
31 Aug 15 by member: GilesBathgate
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@Giles, I also learn so much from you. I had to look up DOMS to get what you were telling me. Does that mean delayed onset muscle soreness? I think that was the issue with me. I will try doing more calf lifts as mine are incredibly weak. Before I started my regime, I lost a lot of definition in my quads. I’m slowly getting it back.
I did more lunges and squats last month — with the majority happening last week — than I think I’ve ever done in my whole life! I am paying a lot more attention to moving through the moves at my own pace and getting the form right. I think in my haste and wanting to keep up with those fit bods on my DVD, my form was terrible. Hence, the pain. I moved much more gingerly today and feel better for it. I still got my heart pumping and a good sweat and feel FANTASTIC!
31 Aug 15 by member: here2bhealthy
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Hi, As with GilesBathgate, I'm a bit concerned about the pain you are experiencing with your exercise. Might be an idea to give a shout out to Jim (Dog147) about any issues you're having with exercise. He is a qualified trainer, has a lot of experience in various forms of sports and exercise and has some really good tips about nutrition too. I was experiencing pain in my knees and ankles due to exercising on land at the weight I'm at. Already had one knee op so, apart from walking, the only exercise I do now is swimming. John (my hubby) bought me a gym membership for my birthday so that I can go any time I want but I only use the pool and that's been fab. Please be careful Hon - remember - marathon, not a sprint. x
31 Aug 15 by member: kp2605
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@KP2605, I will reach out to Dog147 and see what he has to say. Of course, I don't want to get hurt. Ashamed to admit it, but I can't swim (incident when I was 4 and I've never quite got over it.). It on my bucket list, though.
31 Aug 15 by member: here2bhealthy
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for gilebathgate. You are correct about barefoot style of running, if you watch athlets running this is how you should run, normally you are taught to run with a heel to toe action but that isn't the best way s it puts extra stress and jarring of the lower leg to the knee, how ever landing on the ball of the foot or toes than placing the foot flat spreads those shocks over a greater area therby lessining the damage caused. Heel to Toe action is normally used for beginners. Funny everybody can run but only a ew know how to run properly. SAQ Speed Agility and Quickness concentrates more on techniques of the way the body moves. That's the way most sportspeople train. HITT training isn't the best way to go unless your body is fit enough to take it. Any exercise that causes pain should be stopped. That's one of the disadvantages of trainin g t home, but I fully understand why people do it. Icing after each training session is a good idea even if your not in pain, it help little micro tears that you don't feel until it gets bigger. Never ice for mor than 15 mins. Just keep a bag of peas or corn in the freezer, big bag to wrap around the knee but make sure you put tissue between your skin and the bag otherwise you could get ice burn
31 Aug 15 by member: dog147
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for kp2605. I hear you shouting, in fact your deafening me ha ha, so now you want animal to come out to play. I have emailed here2bhealthy and I am waiting for her reply
for here2bhealthy. I have answered your email hope it helps.
31 Aug 15 by member: dog147
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@here2bhealthy. Regarding your Tanita scales, keep your eye out on the aldi website, check it out every week because last year they did a set for about £18 and to be honest they were very good and they have a tendency to repeat these offers
31 Aug 15 by member: dog147
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@here2bhealthy. Sorry forgot to add FANTASTIC result with 6.5 inch loss. its not always about the weight as this proves exactly what I have been preaching about, Scales what do they know - very little. WELL DONE
31 Aug 15 by member: dog147
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Thanks for the running technique info, dog147. I run on my toes as it is more comfortable on my knees, never realised that it was the correct way to run! Not that I run much, I hate it because I get out of breath so quickly! Here2bhealthy, I used to get sore knees when I first started training too. Over time they have become stronger and do not hurt often when exercising. If you do squats make sure your technique is correct.
31 Aug 15 by member: eclipsesolaire
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If you are squatting make sure you get the technique correct. Don't lose technique to quantity. It is better to do 5 good ones than 10 bad ones. Ok, so make sure your thigh only goes as far as parallel to the floor, you should be able to see you toes over your knees. Your feet should be approx. shoulder or shoulder and a half width apart. feet pointing straight and keep your heels on the ground and look forward. Start by leading with the bum (as if you are going to sit on a chair) lower down until thigh is parallel to the floor, hold for a second and then stand upright pushing through the heels. It may help your balance if you keep your arms out. A lot of you tube videos and the British Weight Lifting Association say hips as low as possible, but this is for seasoned weight lifters. Hope this helps
31 Aug 15 by member: dog147
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@eclipsesolaire. getting out of breath quickly is quite normal, however you have to learn to control your breathing. If you pant the body isn't getting enough oxygen to the body as you breath and out so quickly. Slow your breathing down, take deeper breaths and forget all the nonsense about breath in through your nose and out through you mouth, just get the oxygen in anyway you can breath through both. You find a lot of athelets use a 4 x 4 system of breathing. breath in over 4 paces hold for 1 pace and breath out over 4 this maximise the oxygen and holding it for 1 pace allows the body to utilise it. I will be honest with you it takes some doing especially when you are shattered. You could always start with 2 x 2 and then increase to 3 x 3 or 2 x 3 breath in 2 hold 1 out 3 or the other way around. Play about with it until you ind ones that works best for you then keep at it. When I am running at a slower speed 7.5 mph I breathe in for 4 and out for 5 then as it gets faster 8 mph then its 4 x 4 then at 9 it becomes 2 x 3. Life used to be so simply when we were kids we just run all day and not bother about being tired. By the way 10 metre sprinters normally hold their breath - just in case you were interested.
31 Aug 15 by member: dog147
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@here2bhealthy. your are quite right about DOMS it does indeed to stand for Delayed Onset Muscle Soreness. This is something that all beginners will experience and can last for days depending on the intensity. Seasoned exercises still suffer from it, wait until you have had a huge leg workout and you cant walk for days, normally the next day is ok but the day - WHATS THAT ALL ABOUT - is it normal to come down the stairs sideways or on my arse ha ha. after that - well yes it is, welcome to exercise. Now you can help ease it and that is simple, its something we all say we do but very few of us actually do and that is stretching at the end. You should stretch all the muscles that you have used. All stretches should be held at the maximum point of stretch (Thats when the stretch reflex - the pain bit - sets in) that should be held for approx. 15 - 20 seconds If you are doing developemental stretches the should be held for 20 - 30 seconds but that's for another day. Add about 10 mins onto your workout time for stretching, and don't forget you can stretch more than once.
31 Aug 15 by member: dog147
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Just thought I would add, as the name implies DOMS is 'muscle soreness'. You don't tend to get muscle soreness in your knees. While ice and stretching are good for DOMS, if you have knee pain, then I would focus on trying to put less stress on the knee in the first place. If you want to do HIIT, then you can use a bicycle trainer or exercise bike, after all the purpose of HIIT is to give your heart (and lungs) a high intensity interval workout not your legs.
01 Sep 15 by member: GilesBathgate
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totally agree with you there GilesBathgate
01 Sep 15 by member: dog147
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very good advice all around. thanks everyone. Happy Tuesday.
01 Sep 15 by member: here2bhealthy
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Thank you Dog147 - however I decided last year that running is not for me. I stick to fast walking and the rowing machine!
01 Sep 15 by member: eclipsesolaire
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don't knock the rowing machine all over body workout and excellent for calorie burn, have you tried interval training on it? Also if your turn your hands the other way around you get a bicep workout as well
01 Sep 15 by member: dog147
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