Stepping Stones Week 23 and Week 22 In Review

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     …and I want it so week 22 has been full of  hard work and challenge. The calorie restriction was harder than I expected, especially since we were traveling on Sunday and Monday as the week began. There were lots of temptations and the need to “estimate” calories. The additional 200 calories were missed even more as the week progressed, perhaps because they coincided with an increase in exertion. It seemed like my body desired not just more food but more “real food”. Protein and whole grain cravings  have been particularly prevalent. I want more yogurt with granola, melted cheese on Ezekiel bread, salmon burger on whole grain rounds, oatmeal with nuts and dried fruit.  I’m working very hard to get plenty of the right foods for few calories. I did not meet my average calorie goal of 1400 instead I averaged about 1550 but I did concentrate on good food choices and will try to improve this coming week.

     Beginning to run was exciting and went very well at the start of the week.  I ran three different times the first day. On Tuesday I began by running  for an entire mile and finished in 18:53 min. I didn’t think I could run for 8 minutes straight let alone over 18. The second time I ran for 1.5 miles and finished in 25:50 minutes. The third time I ran for 1 mile and finished in 15:49 minutes.   On Thursday I ran again for 1.5 miles this time finishing in 22:35 minutes. These first two days were followed by very sore calf muscles but no other great discomfort. The third and final run of the week on Saturday was much harder. It may have been because I was already tired, but I was unable to run it all. I did walk some of the last five minutes, but at the 4 mile per hour pace of the jog, so the time was the same as the all running mid-week run. I put in 12 miles this week of total cardio.  6.5 of those miles were jogging miles with another 5.5 of power walking.  There were two toning sessions and two Pilates sessions. I met all of my fitness goals.

Amys Kitchen 23712 Organic Low Sodium Split Pea Soup

     In food finds this week I tried another Amy’s product from Dr. Oz’s Shopping List For Dieters. My hubby and I shared a can of Amy’s Low Sodium Split Pea Soup. I like split pea soup in general so I was anxious to give Amy’s a go at just 100 calories per serving. It had a little different texture than I was used to. It was not as creamy as traditional, reminding me of almost of a celery soup. It does contain both celery and onion along with carrots and seasonings.  The flavor was nice but as is typical with me and low sodium, I did feel the need to spice it up a bit with a little garlic salt. My hubby was satisfied with his unaltered. All and all it was a nutritious choice that was enjoyable. It contains no cholesterol and is something I can serve to friends with special diets like those who are Vegan, gluten intolerant, allergic to tree nuts, are eating a Kosher diet, or are lactose intolerant. Since serving friends with those types of restrictions led me to Amy’s products in the first place, this is something to keep in mind for serving company.

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     I found the above pic this week on Pinterest. I don’t know this young lady but in the before picture she is at a very similar weight and body fat percentage to my current stats ( 156.8 lbs and 34.6% body fat). This representation of the transformation that took place in her body over a five month period gives me a lot of hope that by December 31 I could be looking at yet another whole new me. Losing over 75 lbs has been a dramatic change, but with the right exercise and nutrition the final 21.8 pounds could be amazing!

     The Stepping Stones will remain the same for week 23. I will be upping the running to 1.75 miles three days this week (following Hal Higdon’s 5k training Program For The Novice)  but will keep the overall cardio goal the same (2.5 hours or 10 miles).  As of this time all of my running has been on the treadmill. I plan to try to do at least part of this week’s exercise out in the real world though I really dread it, but that’s a whole other blog post of its own. Wish me well. A blessed week 23 to you!

Stepping Stones for Success – Week 23

 

Goal:  “To weigh 135 lbs by 12/31/2012. (That is a loss of approximately 40 lb in 1 year).

Action Steps: I will begin limiting my calorie intake to 1400 calories a day, continuing to focus on good nutrition in my choices. I will perform at least 2 1/2 hours of cardio exercise.  I will also do two circuit training sessions with weights for toning and 2 flexibility/stretching sessions, each at least 20 minutes in length.  I will officially weigh in once this week, marking my progress on the Weight Tracker tool.”

To-Do List:

1. Plan Weekly Menu (See Plan To Eat Fabulous Foods.)

2. Grocery Shop (See Stocking The “New Me” Pantry.)

3. Refill Snack Basket (See The Real Food Fight .)

4. Weigh In (See Weigh In Wednesday.)

5. Organize Outfits and Gear (See Get Your Rear In Gear.)

6. 2 1/2 Hours or more of Cardio Exercise

7.  2 or more  Toning/Circuit Training Sessions  (10 Ways to Increase Your Metabolism)

8. 2 or more Flexibility/Stretching Sessions.

9. Give myself 3 “Get Out Of Diet Guilt Free Cards”.

10. Enjoy a Rest Day. (See Balance.)

11. Grade Last Weeks Efforts (See A for Effort.)

12. Assess Past Week’s Efforts (See Assess for Success.)

13. Create next Stepping Stones Sheet

14. Hoola- Hooping For Fun And Fitness (See Hoola-Hooping Workout)

Date: ________

Daily Log

Morning Weight: ______           Evening Weight: ______

Omega 3? ___   Chia? ___  Raspberry Ketone? ___   Multi-Vitamin? ___ Vitamin D? ___ Oatmeal? ____

Servings Of Dairy:   ——–    Servings Of Grapefruit: ____   Servings Of Green Tea: _____   Servings of Water: ____

Affirmations? Yes / No            Aromatherapy? Yes / No

Bedtime:  ——————               Wake Up Time:  ———————

Did You Eat Frequently (Approximately Every Two Hours Until After Dinner)? __________

Exercise

Cardio?  Miles:  ____ Minutes: _____    Flexibility?  _________  Toning? _______

Foods Eaten

Breakfast:

Snack

Lunch

Snack

Snack

Dinner

Snack

Total Calories Consumed:_________

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