Category Archives: Weight Loss

Weekly weigh-in and workouts

Last week 131.2 pounds, 28.5% body fat

This week 130 pounds, 28.5% body fat

I lost 1.2 pounds and no body fat. I guess if I keep losing a pound per week I’d be happy with that. I’d like to be right back at 125, but that is unrealistic. I’m still trying to deal with the weight gain and not beat myself up about it. I’m guessing that will be a big part of maintenance, dealing with small amounts of weight gain and getting it back off. Not just maintaining one number forever. That’s also not realistic.

I toned down this week’s workouts a little because I was doing the Run SLC 10k race on Saturday, which was awesome! I’ll have a race recap soon 🙂

Sunday I did 35 minutes on the spin bike and then 55 minutes of weights. I did everything on the heavy side. Machine squats, band pull-ups, back extensions, shoulder press, wall sits, calf raises, DB arm swings, and jump squats. It was a tough workout but I knew I was only going to lift actual weights once this week so I wanted it to be good!

Monday I did 4 miles outside, trying to get on the dirt trail as much as possible. My knee was feeling just a bit wonky and the trails felt really good. It took me 39 minutes for a 9:38 pace. After that I did a quick Zuzka Light workout. My abs were pretty sore the next day!

Tuesday I attempted a tempo run, but ended up going too fast for the tempo part. I warmed up for 1 mile and then ran faster for 2.5, then tried to cool down for another mile. I just couldn’t pull myself together really after the tempo. So yeah, need to figure those out lol The run was 4.5 miles in 41 minutes for a 9:00 pace.

Wednesday rest day!

Thursday  I did 3 miles outside again. I had a side stitch pretty much the whole time and I don’t know why. I had a smoothie for lunch before my run but that usually doesn’t bother me. It basically sucked. 29 minutes, 9:41 pace. After that I did a Lift Weights Faster bodyweight workout. Lots of pulse split squats and planks.

Friday I did 30 minutes on the spin bike and then 10 on the elliptical.

Saturday was race day! I ran my 10k in 50:59, for an 8:13 pace!! I did so much better than I wanted to! But again, I’ll share more of that later 😀

Workout totals – 18 miles run, 65 minutes biked, 88 minutes strength, 5 hours 13 minutes total time.

Its been a pretty great week. My knee overall has felt good, the rest of my body feels good, and I’m pretty much back on track with my eating. Actually my body does feel a little wrecked today because of the race, but I’m sure I’ll feel better tomorrow. Ready to make it another great week!

Weigh-in and weekly workouts

Well so much for my quick 3 pounds down. The last couple of days it has gone up again, but at least the body fat is staying down.

Last week 132.2 pounds, 29.5% body fat

This week 131.2 pounds, 28.5% body fat

So I only ended up being down 1 pound and 1% body fat. I guess its okay to be higher in weight and lower in body fat though! Not that I have really gained any muscle this week, lol. So I still have 6 pounds to get back to pre-Vegas weight.

I have still been eating really well. The only days I had some questionable things were Friday and Saturday. Friday I ended up eating a chicken sandwich from K’s store (7-11), that was not that good, but I ate it anyway. And because it wasn’t great I had a chicken wing after, which was also not great. Then later on we went to a school play and I was craving candy, so we bought some skittles and gummy stuff. I didn’t have a ton of it, probably a serving and a half overall. Yesterday I decided I wanted to have some beer, so I ended up having 3. And I had some more skittles.

The junky stuff I picked wasn’t good or satisfying. And I really don’t want to have candy and junk in the house, so I’m not going to buy extras anymore. There is only a little candy left, and I think I’ll just ‘hide’ it in the cupboard so I forget about it. Or just throw it away.

Workouts this week were great!!

Sunday I did a 40 minute spin workout, mostly short high intensity intervals, and then a 1.69 mile walk on the treadmill to finish out the movie I was watching.

Monday I did 3 miles on the treadmill at an 11:05 pace. I hate the treadmill for running, it always seems so much harder than getting outside. So this one was slow. But I’m going to try and do my shorter runs on the treadmill, hoping that it will be good for my joints. I also did a quick strength session afterwards. I did goblet squats, bench presses, step-ups, db rows, and jump squats. Those jump squats kill me!

Tuesday I ran 4 miles outside at a 9:20 pace. This one was hard on me too, I felt like I was going so slow, but it was a pretty good pace after all. I did a quick Zuzka workout after my run too.

Wednesday was a rest day!

Thursday I ran 3.13 miles with an 8:49 pace! I tried to go faster on the middle mile and it was hard to recover after that, so the the next mile was pretty quick too. It felt great in the end! I did strength after, deadlifts, bench press, split squats, and kb swings. I haven’t done deadlifts or swings in so long, I was beat after this workout!

Friday I did a 50 minute spin workout. For the first half I just alternated between gears 11-13, switching every minute. Then I did my high gear intervals. I just do gear 12 for a minute and then gear 20 for 30 seconds. It really gets my heart rate going and it feels like I’m getting a really good workout in. I was going to do another Zuzka workout but I didn’t want to trash my legs for my long run.

Saturday was my long run day. I did 8 miles on the parkway in an hour and 18 minutes for a 9:41 pace. This was great considering I was just running most of it ‘easy’. I felt like I could easily go another 5.1 miles, which is good because my half marathon is in just 7 weeks. The last 2 miles I did run a full minute faster. I did some drills in a parking lot by my house when I was done.

So this week I’ll just continue on. We went shopping yesterday so the fridge is full of good produce. I will do a bit of meal prep today and make sure I pack food every day for work. I’m just going to eat 3 meals a day when I’m hungry, and try not to eat too much. I’m going to keep up with the strength workouts, but not go too hard this week since I have a race on Saturday. The 2nd RUN SLC run is Saturday, and I’m definitely going since I missed the first one. I’m going to dial things down a bit this week so I will feel great on Saturday. And I’m not going to have any beers until Saturday after the race!

4 pounds to go

I’m weighing in this morning at 129.4, 4 pounds to lose until I am where I was before we went to Vegas. I also have 3% body fat to lose. Getting there!

Food 2.26

Yesterday’s eats were…interesting. I didn’t end up eating breakfast until about 11:30. Pretty late, but hunger came and went and that’s when it came back again. I had some kefir, almonds, and a Pure bar. I don’t really like those bars, I just have a few left from when I bought them. They don’t do anything for hunger/satiation! I also had a clementine. I was able to make it through my workout, 3 miles run and 40 minutes of strength training. I did deadlifts, bench presses, elevated split squats, and some kettlebell swings. It was tough! I did 80 pounds on the deadlifts and a total of 95 swings with 25 and 35 pounds. I prepped dinner and got it in the oven but decided I couldn’t wait the 45 minutes, so I had a string cheese to tide me over.

Run 2.26

2.26 Pace

Dinner was the interesting part. I had made some tofu that was pretty good at first, but we all agreed it wasn’t our new fave. I cubed up some yams to roast and thought that chinese five spice sounded good with them. I was the only one that liked that! I also roasted some asparagus with sesame oil, and I’m really the only one that loves asparagus, but oh well. In the end it was just too much going on on the same plate. You win some and lose some! After dinner I had a fruit bar.

Already this morning my brain is saying ‘It’s Friday! Would be nice to have a drink after work to wind down for the weekend!”. But no, I have to attempt 8 miles tomorrow morning! So I’m just going to do my thing, get on the spin bike later and maybe do a quick strength session and get to bed as early as possible 🙂


Weekly weigh-in and workouts

Last week 126.6 pounds, 25.5% body fat

This week 125.2 pounds, 25.5% body fat

I’ve been bouncing around the last couple of weeks, but the weight is trending back down! That’s a good thing. And that is another new low for me this week 🙂 Also the body fat has been the same for a while, so I guess that’s my new number for that. Even with not working out that much I’m still making it work. I don’t expect the weight loss to be that much at all this month, so far it is only a pound and half a percent body fat. But that’s okay! There will be months like that, there have been months like that. It is to be expected that I will have a lot more of them like that now that I’m working with the last 5-10 pounds. I learned how to lose weight last year, this year I’ll be learning how to lose weight even slower, and eventually how to just maintain it. This is actually uncharted territory for me! I’ve lost weight, loads of times! But I’ve never kept losing and maintained any loss. Well okay, when I lost weight the first time after childbirth I did keep 20 pounds off for good. I never got quite back up to my pregnancy weight. Anyway, I know this year is going to be a challenge, but I’m ready for it!

I didn’t do much in the way of workouts, but I did do some yoga. I did 4 days of that this week, and then yesterday I did an hour on the elliptical. I’m planning to go for a run a bit later this morning, so we’ll see how that goes.

I think I did probably 3 hours and 20 minutes total of working out. My plan is to keep going with the yoga, maybe not every day, but more often than not! And I’m probably going to need to revamp my workout/running plan. It just seems like the right thing to do. Running 6 days a week was fun, but it was probably just too much for me right now. I wish that it wasn’t! But I have to be careful if I want to attempt the marathon again in October. I know I can’t keep pushing harder right up until the training or I will get injured for sure.

Oh yeah, I bit the bullet and ordered the spin bike last night!! It should get here sometime next week – excited!!


I’m struggling a bit

This week hasn’t been great with eating or exercise. First off, I’m not really working out because I wanted to give my knee a break. Not working out doesn’t do much for my mood or energy levels. If I’m honest, I probably don’t need to be doing zero workouts. I’ve been feeling like I’m coming down with something, but at this point I’m just making excuses for not working out. Which is crazy because before my knee started acting up I was totally motivated and didn’t want to miss one workout no matter what! Its amazing how quickly things can turn around. I have started doing some yoga at least. I’m going to try to make it a more regular thing, because it always makes me feel awesome. I’ve been using this book (affiliate link) and I just finished day 3.

I’ve also pretty much decided that I’m getting a spin bike to add to our equipment collection. I think maybe doing a bit more cross training and less running is a good idea for a while. We’ve been searching and reading reviews and still have no idea what bike to get! I’m this close to getting this one though.

That would be my tax refund right there LOL

So we’ll see. Does anyone have any input on a spin bike?!

I’ve been eating a lot of sweets. Like a lot. Like, all day that’s all I want to eat. It doesn’t feel great :/ Part of it is probably due to my special time coming up, but I don’t know why I’m doing it otherwise. Its not like I want to sabotage myself and start gaining weight! Not that I’ve been overeating enough to start gaining weight, I really don’t know if I’ve been eating that much. But skipping meals to eat ‘junk’ later isn’t ideal. Actually I think I’m doing a bit of rebellion eating. I’ve been telling myself that I want to eat less treats in general. My brain doesn’t really like this idea I guess! Except that I really DO want to eat less treats. I want to drop some more pounds and eat better to fuel my workouts. I know I can’t be so relaxed with my eating forever. Well maybe I can, but I might not lose anymore weight.

Yesterday I packed up all of the cookies, candy…everything that wasn’t really worth eating or having around and sent it to work with K. A step in the right direction. Today I tried to eat better. Instead of waiting too long to eat breakfast, I ate when I started to feel hungry and I ate a good amount of food. That helped with the binge-y type feelings. Although I did end up skipping lunch, but I wasn’t that hungry. I made sure to cook a good meal for dinner, and overall it was a pretty good day that I feel happy about. Instead of mindlessly going back to the kitchen for more treats, I did my yoga and brushed my teeth and came here to get this out in the open. I’m sure tomorrow will be even better.

I want to turn it around instead of wishing I was doing things differently. The only way that will happen is if I quit making excuses/reasoning with myself and do something different! So I hope I feel better tomorrow, and I’m going to at least do something to get my heart rate up. And I plan on getting in even more good food than I did today, and less chocolate 😉


Weigh-in and weekly workouts

Last week 125.8 pounds, 26.5% body fat

This week 126.6 pounds, 25.5% body fat

I haven’t been weighing every day, but I did check in on Wednesday, and I was under 125 then. Whatever. That makes it sound like I’m mad, but I’m not! It is just going to do whatever it wants. And then there’s the part about workouts, too.

I’m not real excited to post about my workouts, because of my knee. I haven’t even worked out since Wednesday. I don’t really know what to do, so I’m just going to take it easy until my knee doesn’t feel weird anymore. It still does.

Sunday I did 8 miles in 1 hour and 14 minutes, 9:15 pace. That is when my knee started bugging me. The run was kind of annoying too. I don’t know why, just in a bad mood I guess.

Monday I did 4 miles on the elliptical in 30 minutes. I did weights too, deadlifts, hammer curls, shoulder presses, leg curls, leg presses, and calf raises.

Tuesday I ran 5.32 miles, 52 minutes/9:44 pace. This was in Fort Union and basically uphill for the first half and then back down. It was probably not a good idea to follow through with this run, but I did it anyway. And my knee was still a problem.

Wednesday I did the elliptical again for 4 miles and 30 minutes, then weights. I did squats, kb rows, quad curls, and back extensions.

So that’s it. Totals – ran 13.32 miles, elliptical 8 miles, workout time 4 hours, 16 minutes. Not that great. I’m just trying not to let myself get too down about it and just go with it. I can’t change it, and honestly its better to get sidelined now than while doing marathon training, IF I get that far.

I’ve still been trying to eat well and only when I’m hungry. I am especially trying to be careful to just eat enough, since I’m not working out as much. We’ll see what happens this week. I may try to go for a short run this morning and see how it goes. I don’t know. At the very least, if I’m not running and lifting this week I’m going to try and get into some yoga. My body could use it anyway.

My Weight Loss in 2015

I’ve been waiting to do this post for a year. I didn’t take many body photos along the way this year because I wanted to be able to see a difference. I can’t believe I’m going to share them publicly on the internet, but I am. I have been going on all year about losing weight and eating ice cream, and I want people to see that it really IS possible to lose weight and keep it off without restricting foods, going into a deep calorie deficit, and going insane. With just plain old moderation in eating and regular exercise.

To recap:

My mission for this year was to not drink alcohol and to take control of my health by eating better and exercising consistently. I decided I would lift weights and try to eat close to maintenance to try to do some body recomposition. First let me say that I could not have done any of what I did this year without giving up alcohol. I wouldn’t have had the energy or drive to continue working out long-term if I kept it in the mix. Second, I also made the decision to just work out per my schedule, no matter what. I did that, except for in May when I seemed to be sick and fatigued the entire month. I’m not sure what was happening there. But I just let my body rest and heal.

I started small, just lifting weights 3-4 times a week for about 30 minutes each time. I used Nia Shanks’ Lift Like a Girl routine for a while, just basic stuff but trying to lift a little heavier whenever I could. I also did most of her Train to be Awesome program. I started running again, 3 days a week, anywhere from 2-5 miles. I did this for a few months and then started to work in more running. Now I am running 6 days a week, about 27 miles a week, and still trying to lift heavy-ish 2-3 days a week.

As far as eating, I just ate what I wanted. I tried to be reasonable and aim for balanced meals. I also tried to be hungry for my meals, not starving, but hungry for a while. I never cut out sugar or wheat or anything else. No need! Not giving up anything I loved made it easy. That just leads to deprivation and guilt when you finally cave and eat all of the things that you aren’t ‘supposed’ to be eating. Anyway the food part was really that simple. I ate ice cream almost every day for many months. Oh, and I never counted calories.

Fast forward to today and I made so much progress in 2015! I ended up losing just under 26 pounds, 11.5% body fat (according to my scale which I know isn’t completely accurate), and 17.25 inches!! That averages out to be just 2.15 pounds and about 1.5 inches lost per month. That would have driven me crazy in the past to only lose 2 pounds every month, but I knew it was going to be the only way for me to finally make lasting change and my best hope to keep the weight off. So far it’s working. I could have really gone nuts and tried to lose more weight and do it faster, but I know that would have backfired. I didn’t try to eat too little because I knew I wouldn’t be able to sustain my efforts in working out. Working out was what was going to change how my body looked. Besides, if you are trying to re-comp, your muscles need fuel to grow!

I thought I’d give a monthly breakdown of my weigh-ins this year to give a better idea how I moderately lost weight. The first number is pounds, the second is body fat percentage.

January 1 – 152.2, 37.5%

February 20 – 148.2, 33.5%

March 1 – 147.6, 34.5%

May 1  – 142.6, 32%

May 29 – 142.2, 33%

July 5 – 139.6, 32%

August 2 – 138.4, 31%

August 30 – 136.4, 31%

September 27 – 134.8, 29%

November 1 – 131, 29%

November 30 – 126.8, 26.5%

January 1, 2016 – 126.4, 26%

I also took measurements monthly. That was where the progress was the most exciting for me!

January 17, 2015

  • Bicep – 12.25
  • Chest – 39
  • Waist – 31
  • Belly – 36.25
  • Hips – 40
  • Thigh – 24.75
  • Calf – 13.75

I lost anywhere from .5 to 1.75 inches each month.

January 1, 2016

  • Bicep – 11
  • Chest – 36
  • Waist – 28
  • Belly – 32.25
  • Hips – 36.75
  • Thigh – 22.5
  • Calf – 13.25

If my math is correct, I lost 17.25 inches this year!! My goal was to change my body recomposition and I’d say that was a huge success.

If I could give anyone some advice on how to lose weight I’d say this:

Find a way to move your body that you like, that you will do consistently long-term. If you can, lift weights to give you the most ‘bang for your buck’. What worked for me is lifting and running. Use activity to make you feel good! Just stick with it.

Eat what you like, but try to focus on getting regular, balanced meals. Try not to eat too much.

Don’t use exercise to punish yourself for eating. Don’t burn off calories for eating too much. If you ate too much, just use it as a learning experience and move on.

Don’t label food as good or bad. Food is just food, fuel for our bodies whether it is cookies or salad. Don’t attach morality to food, it has no moral value, just nutritional. Save yourself the guilt trip!! Just try to eat in a way that makes you feel good.

Don’t deprive yourself of things that you love. If you love chocolate or ice cream (ME!), eat it, just in appropriate amounts.

So that’s that! I feel like I made huge strides and changed a lot in 2015. I reached my goals of consistent exercise and weight loss. I never really set a specific number goal and don’t think I will. I’m just happy to have lost the weight and inches and my new goal will be to keep them gone.

And here’s something I never thought I’d do, but I (mostly) feel comfortable enough now to do it. Post before and now pictures. This was from June 2014, I pretty much looked the same in early 2015.

150 pounds

June 2014 around 150 pounds

26 pounds lost

January 2016, 126 pounds

I’m still carrying some fat, but not that much. And as you can see it is almost all in my belly, butt, and thighs. My body isn’t perfect but I love my body now! I actually have some muscle definition! If I never lose any more weight I’ll be fine with that, because my body can do cool stuff, like run and lift heavy things. I know I’m strong and that feeling is priceless. I imagine though that I will be able to lose 10 more pounds or so, if I keep lifting and running, which I intend to do.

So there you go. My year of change and weight loss. I hope that I will maintain it and not regain it. It wasn’t necessarily hard work but it took a long time and I don’t want it back!