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19 June 2017

Happy Monday, my Fabulous Followers:

Yesterday and today were pretty good. Saturday was a bust though...it seems I decided to eat crap. I feel confused why I chose so poorly that day but I am glad it was just a passing mood! I know I feel discouraged when I have worked hard and do not see results - then, I get the "Eff-Its."

This week I will meet with my trainer for a bodyfat reading and I assume it will be up...along with the Idiot Boxes.

At least I will have a baseline for where I am now, and can start fresh to attack my goals!

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 - July/Aug/Sept
* Bodyfat % reading with trainer for June 23
* 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
*Bodyfat at 21% or less (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

15 June 2017

Happy Almost Weekend, my Fabulous Followers:

Next week I scheduled a quick blood lab at my endocrinologist to be sure my medication is stable. I do not think there will be a change but since the Idiot Box is stuck, it is worth a check.

I am excited because I ordered a new FitBit. I have the Charge HR right now, and just ordered the Alta HR which is a slimmer band. I am hard on my FitBits...I have had three already... and will keep the current one as a "back-up" model.

Work is incredibly busy right now - one more intense week and then I have a vacation! Woo-Hoo! We are going to the Virginia Beach area to scout out the area as a possible retirement location in a few years!

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 - July/Aug/Sept
* Bodyfat % reading with trainer for June 23
* 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
*Bodyfat at 21% or less (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

13 June 2017

Greetings, my Fabulous Followers!

Happy week to us all. I am kicking butt at the gym - did extra time today to burn a few more calories. Food is lots better than it was last month but I am not seeing movement on the Idiot Box.

It might be time to have my thyroid medications checked again...OK ADDENDUM: I just messaged my Endocrinology Clinic to see if I can just do a blood lab.

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 - July/Aug/Sept
* Bodyfat % reading with trainer for June 23
* 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
*Bodyfat at 21% or less (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

09 June 2017

Happy Weekend, my Fabulous Followers:

I just came from a productive workout, some errands and a trip to the grocery store so I can plan meals ahead. As I was checking out, I noticed what many other people had in their carts - lots of refined carbs and cereals, and soda galore.

Then, I looked at my stuff and thought about how much I have LEARNED over the years. I had cauliflower, berries, a melon, chicken, pork, salmon, walleye (fish), garlic, lemon, almond milk, and only one can - prime filet white albacore tuna!

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 - July/Aug/Sept
* Bodyfat % reading with trainer for June 23
* 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
*Bodyfat at 21% or less (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!

06 June 2017

Happy Day, my Fabulous Followers:

So, the OMAD experiment was a big fail for me! Apparently my body is quite efficient and decided to hold on to every last freaking thing I was eating. Lowered calories and longer IF ???

I gained two pounds! So back to 16:8 or 18:6 depending on the day, and spreading the calories out. I bumped up the protein and have found in the past I gained from too much protein at times...weird, right?

It feels like a CF this week - thank goodness the weight lifting is good. Went as heavy as the men in my group today! They freak when they see this chubby 62 year old woman pick up the 40lb dumbbells! BaWaHaHa!

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 - July/Aug?
* Bodyfat % reading with trainer for June 23
* 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
*Bodyfat at 22% or less (Current 24.5%) by year end 2017
*Maintain Idiot Boxes around 152-158lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
NEW 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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