Healthy Habits 3.4

This week was a bit of easy week, as far as workouts were concerned. I began a hypertrophy program, did a few of the workouts, but then decided it wasn't right for me. Too much time in the gym, and too much focus on the upper body. It usually takes me a lot of mental effort and research in choosing a program, deciding on what I want to prioritize, how much time I want to spend in the gym, what kind of effort that'll entail, etc. In the past, I've found that if I have to spend a lot of time waiting for equipment to be free, then I quickly lose momentum, and start skipping or shortening workouts. Plus, I have zero interest in doing exercises for primarily aesthetic reasons.

So, back to the drawing board. Happily, I found a program that seems up my ally. Like my old program, it's also Bulgarian style, meaning near-daily workouts, but instead of heavy singles, I'll be doing doubles and triples at lower weights. What changed my mind was a test that involves lifting efficiency. As it turns out, I'm still relatively inefficient with my lifts, which means what I need is more practice.

On the nutrition front: after the holidays are over, I think I'm going to transition back to lower carb, as I hone in on my macro sweet spot, i.e. what makes me feel the best in terms of food and energy. Although I love baking, the hobby has its limits when you lack people to feed.

Recent dessert experiments:

*Flourless mint chocolate cookies (low carb/cal): will make again. I tried two different batches and have come to the conclusion that sugar has not substitute in meringue. Basically, just chocolate, egg white, and cocoa powder.

*Carrot cake/muffins (low cal/carb): inspired me to name a cookbook called, "What to Expect for You're Not Expecting" for the desperate dieter who's forgotten what the real thing tastes like. The cake grew on me,and the macros are great, but I wouldn't feed it to other people in the same way I wouldn't feed a vegetarian hot dog to someone expecting beef. I enjoy making desserts that are nutritious, and can function like meals or snacks, since I'm often the only one eating them.

For the holidays, I want to try out a chocolate peanut butter layer cake. Low carb, but definitely not cal. The challenge will be making it without dairy or vegetable oil/shortening.

7 years ago

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13 replies

Latest reply was from Sally

minimalist

Veteran

Seeking out registration info for a weight-training gym near me is on my to-do list for this week, so it's inspiring to read your updates. I'll need to ramp up slowly.

Right now I'm concerned about how to eat in the day or so prior to the trial visit & trainer appointment; I've been eating relatively low carb, but find that doesn't always jive well with workouts.

7 years ago

Anonymous

Well, this week I have been eating a lot of chocolate after I picked up a mountain of " Burnt almond" at the Mr. Christie factory on a trip to Montreal. That was probably a mistake. I do share though.

My approach is to eat 4 squares a day after a good meal so that I don't binge on them.

Also doing my spinning 3x a week (although sometimes only 2x) and the result is that I think my knee swelling HAS gone down. Knock on wood, I might be curing it.

7 years ago

Anonymous

Worked out five days last week, and am planning to do the same this week. I'm testing out another gym this week, and may try a third before making a commitment. I've not always had the best track record of sticking with a gym after I sign up.

Food is still not on point. But I have pretty minimal junk in the house at this point, and that's a baby step in the right direction. I'm snacking too much in the middle of the day after working out even though I start with a good breakfast.

7 years ago

anne

Veteran

Always interested to hear about your cooking GF.

Minimalist - I find low carb and workouts hard to combine too.

delucked - I'm snacking too much too.

last week I had almost the whole week off exercise before doing a 10km fun run on Sunday. I was rather disappointed in my time. The first half went well, then I had a big drink of water and felt sick and drained and slowed down heaps. Rookie mistake according to my PT!

I have had another evaluation and my body fat has gone up above average again, which was not unexpected because I've been losing self control around food quite a lot recently. He says I should aim to get down to 24% and it IS possible for a person my age and there are some at my gym much leaner that that even, but I wonder how likely it is that I'll get there. (For those who haven't seen me, I'm not that big - BMI of 21. something, it is just a matter of ratio)

Cardio is improving, though - so that's my silver lining.

7 years ago

Emily K

(website)

Veteran

GF--I apologize, because you must have mentioned this at some point and I failed to find it--but what, exactly, is your motivation for your chosen fitness routines (if you don't mind sharing)? Just curious, so I can celebrate your victories a bit more knowledgeably. I used to do heavy lifting. It began as an outgrowth of general fitness and weight-loss effort, but it became a source of personal pride and a goal in itself. But, for me, that phase is well and truly passed. Now, my workouts are HIIT and body-weight exercises (squats, lunges, push-ups, etc.)

7 years ago

Runcarla

Veteran

Pretty good week! The weather has taken a turn for spring-like and I've been able to take my bike out! I'm posting some nice swim times too. When I was at my peak swimming with a Masters team I was doing 100m repeats in 2 min or just under. This week I was hitting 2:08-2:10 consistently, but still had something in the tank. I can't make coached swims due to my work schedule, but I have a series of 8 routines from those days and I rotate through them. I just need to dig a little deeper, and try to get those times down before race season!

Still not running. The massage therapist thinks my right ankle is jammed up, so I've made an appointment to see the chiro. I lucked out with this team of chiro/physio/massage folks - they work with the Canadian national Sprint team. I'm hoping Dr. M can sort me out!

7 years ago

Anonymous

There was nothing healthy about my life style this past week.

7 years ago

Anonymous

Sterling. Sorry, but your post totally made me laugh. I've had a lot of those weeks. I really need to figure out a consistent lunch go to, and I think that would help me a lot.

7 years ago

Anonymous

Thank you, Delurked. What are you looking for for lunch? Do you carry? Do you eat at home? Do you have any diet restrictions? We might be able to help.

7 years ago

Anonymous

I eat at home, and I have time to prepare a lunch or could certainly do some make ahead meals. I don't have many dietary restrictions except I can't eat much lettuce, and I am trying to go lower carb in general.

For years at work I would eat mostly a turkey sandwich with chips (force myself to lower quantity with the individual bag) or pretzels. Add an apple in the afternoon (plus a pick me up coke I've cut out years ago). Now, I think I have too much time on my hands and I snack myself too much starting way before lunch, which makes me want to choose a smaller lunch, but I'm then not satisfied. And then I end up having more calories overall than if I just ate the sandwich and chips. Hmm. It sounds like I could stop snacking entirely and just have the sandwich and chips I want and be in better shape, but there's probably a more nutritious choice to be made if I could find some I enjoyed. The just a little snacks are a slippery slope for me.

7 years ago

MsMary

Veteran

I'm late to this thread but I am hanging in there. Weight is still stable, despite the fact I"d like to lose a few more pounds Lovely Husband is determined to mostly stick to the Whole 30 diet (with the addition of alcohol LOL) so I am doing it, too, which has been great. We have been busy so gym attendance hasn't been what I wish it were...

7 years ago

texstyle

(website)

Veteran

Last week was a good week overall - several long hikes, two workouts in the gym. I was in a cooking mood so I made several good things. One of my favorite is a soup that I can't spell the name of but it sounds like "Dumb Young Guy" a the place we used to order it, so we get a laugh every time I make it. I've changed it up a bit but basically it's a chicken broth, rice, sliced shitake mushrooms (fresh, not dried) and about 2 TBs of fresh grated ginger - this is simmered until the rice is cooked, then you add in a can of coconut milk (full fat please),
and some sliced red chilis. Then you add sliced fresh chicken breast that has been marinated in plenty of lime juice and fish sauce and cook just until done (only about 4 mins). Garnish with a few very thin tomato slices and some fresh cilantro or basil.

Also made a wonderful salmon that was too big for one meal so I made even better salmon cakes with the remaining salmon the next day. SO good with minced red bell, celery, onion, shallot, garlic, thyme, cayenne, 2 eggs and a little panko, salt, pepper. I chill the cakes for a while before cooking, then dredge them in seasoned flour and fry in a little oil in a dutch oven. Served with butter lettuce, radishes, onion and an easy mayo/yogurt/chipotle sauce.

We have so many greens so I've been making lots of dishes with those. Blanch mixed kale, spinach, chard in boiling water just for 30 secs or so, then drain well and chop - I used some for vegetable fritters one night (was in the mood for "fried") and added zucchini, carrot, onion, garlic, seasoning plus the flour and a little baking powder - and I also made a quick Au Gratin style dish with a sliced cooked red potato and the greens and butter, cream, garlic, swiss cheese.

Then there were the apple muffins yesterday...

Did I mention I hiked several times?

7 years ago

Sally

Veteran

Hi I haven't been on for ages. I went vegetarian 3 months ago and slowly been cutting the eggs and dairy. I don't know if I'll go full vegan though.
I'm not going to the gym as much but biking once or twice a week to work and walking and doing yoga. Hard when you're vegetarian to keep the carbs down and I eat way too much dried apricots and dark chocolate. I gave up wine 3 months ago too...is that a good thing?

7 years ago

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