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22 August 2017

Happy Tuesday, my Fabulous Followers!

My indulgences on Friday and Sunday left me up on the Idiot Box this morning. I KNEW it and still ate it...human being human!

Thank goodness, I love the gym. I lifted weight, and then did an endurance row of 5420 meters which is 3.3 miles in 26 minutes! Good cardio for the day.

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer on September 8th
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

20 August 2017

Greetings my Fabulous Followers,

Seems like I was missing in action this weekend - I was having fun! We had a special belated birthday lobster dinner on Friday, went to the pottery shop again on Saturday, and then went on a Segway tour today - it was with my husband and our friends. Her son is a Segway guide as his summer job!

I ate too much so thank goodness I went to the gym Friday, Saturday and Sunday to try to balance it!

PHOTOS: Segway Tour

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer on September 8th
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

15 August 2017

Happy Tuesday, my Fabulous Followers:

Last Saturday's Experiment was a fail. Today's weigh-in at the gym was UP one pound. It amazes me how well I KNOW my OWN body. If I increase the calories with carbs (ostensibly for energy), I will hold water and gain on the Idiot Box.

I understand the numbers, and the impact of long term diets on the metabolic system... but,I will hold water and gain on the Idiot Box.

I will lose slowly following my own plan - but I will lose. Under 1300 calories a day, about one gallon of water a day, and carbs 15% and under.

Paleo/Keto is what works. Never question yourself. You KNOW your OWN body.

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer on September 8th
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

13 August 2017

Happy Sunday, my Fabulous Followers!

So the experimentation continues based on my trainer's feedback...yesterday I purposely ate 400 extra calories and a high percentage of carbs to see what would happen at the gym this morning!

I had a ton of energy for rowing and the elliptical, and lifted heavier weight throughout the floor intervals...of course this is not a surprise!

I cannot lose fat, however, if I eat high calorie/carb every day. The Idiot Box was up this morning...

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer on September 8th
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

11 August 2017

Happy Weekend, my Fabulous Followers!

I hope everyone has a great weekend planned. I did five days at Orange Theory Fitness this week - four of them in a row which is not my usual. Typically, I do three in a row during the week.

My carbs are around 15% right now as I am allowing a few more veggies and a little fruit - it seems as long as I keep my calories down, protein moderate and healthy fats up, I am doing OK with very slow losses.

I feel desperate to drop the weight I gained when I had my foot surgery...it depresses me sometimes because I was at goal and even a little under it last year.

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer on September 8th
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts

Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

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