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Healthy Habits 3.27

gradfashionista

(website)

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Well, I took one day off from the gym this week for the first time in nearly 80 days. My bench press had been struggling and I was having lower back niggles, so all in all, a wise choice. While I've really enjoyed this program, the steady decline in upper body strength and form meant that it was time to try something new.

Yesterday, I began a hypertrophy Bulgarianesque program. I'll still be doing squats and presses daily, but not with daily maxes, as well as lots of assistance work with dumbbells, a few machines, as well as higher volume sets of the main lifts. It's a well-rounded program, so we'll see how it goes.

How was your week?

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28 replies

Latest reply was from shedev

Sisi

Veteran

Very wise choice. Two weeks ago a cold wind, plus getting out the house with wet hair, plus being dressed too light, plus keeping stubbornly the Warrior pose despite the pain, triggered an inflammation in my shoulder. My osteopath scolded me and recommended to skip a yoga lesson. I did so and now it is much better. That said, I am always in awe in front of what you do.

AJ

Veteran

Since January, I started a low carb mindset. First month I lost 8 pounds just from altering my diet. I started to add simple toning exercises in February, but I did not see any additional weight loss.

For March, I started a jump rope challenge in addition to the toning exercises. Last week, I lost an additional 2 pounds and completed the week with 400 skips in one session. I'm starting to see some arm and leg definition from the toning exercises, so I'm motivated to keep going!

I also started adding a tsp of apple cider vinegar to my green tea and honey before I eat breakfast and I really think that has aided in my extra 2 pound loss. (I drink with a straw and rinse my mouth as soon as I'm done so as not to have the acidity from the vinegar affect my teeth enamel.) As an added side effect from adding the ACV, I have less bloating from eating vegetables and my urine doesn't have that vegetable aroma (especially from asparagus). Sorry if that's TMI.

Anonymous

I've decided to eliminate coffee from my life - after some reading and consideration about the negative impact it can have on focus and energy during the work day. Sounded counterintuitive to me - at first - but it apparently is not. I have been finding myself crushingly tired by about 3 -4 pm every day, and trying to mitigate that with a cup of coffee has done nothing. Other reasons too, obviously,.....so here we go. Winding it down by drinking only one cup a day right now - and hopefully tapering off to none in a week or so. Anyone else here cut out coffee from their life?

Meredith

Veteran

Lisa, I cut coffee recently. I went cold turkey and had headaches for days, so I think your plan to taper sounds wise!

Anonymous

Lisap - I cut out caffeine a few years ago(coke, and the sugar didn't help, although I didn't lose any weight when I quit ) it's not too bad if you do it gradually over a couple weeks. I used to get bad headaches without the caffeine. I finally gave it up after I was annoyed when my DH didn't think I could do it.

I have been an inconsistent exerciser for years, and have a bunch of weight I need to lose to feel good about things. I signed up for a week trial at a gym today. Did 30 minutes aerobic machines plus free weight upper body exercises. Tomorrow will do the same aerobic and lower body exercises. My goal is 3x a week plus walk a couple days with my friend. My family is tired of me announcing my plans with little follow through, so I am putting it here to hold myself accountable. I know it's doable. Just need to get to it. Of course, food choices are about 95% of the issue for me, so need to really concentrate there.

Emily K

(website)

Veteran

A couple of weeks ago, I rejoined a gym where I'd previously been a member. I've been aiming to do about three yoga sessions per week (I prefer yoga+core) and about 4 cardio sessions on the treadmill or "elevator stairs". So far, so good. This is new activity in addition to the 5.5-7.5 miles that I walk daily and a short sun salutation flow yoga that I do in the mornings. I'm pulling into the home stretch of weight loss (somewhere between 15-25 lbs to go but I am finally--as of last weekend--within the "heathy weight" range for my age and height) and I felt the need to add more activity to keep the scale moving downwards.

JAileen

Veteran

Coffee is one of my splurges! With full fat dairy. Mmm..

I lost another pound on my low glycemic diet. At the dentist, earlier this month, the hygenist commented that the condition of my gums was very good, whereas six months ago a different hygenist complained about them. Evidently elevated blood sugar can affect your gums!

My summer drink, homemade soda is going to need tweaking, though. Previously I made a simple syrup flavored with fresh ginger or herbs. I'm starting to look into sweeteners other than sugar. I've been using Stevia in the raw for my tea, and thought it would work, but a friend cautioned that it might not be safe due to its processing. I bought some stevia seeds to grow, and found green leaf stevia powder at our food coop. It tasted the same, but did make my tea a weird looking dark green.

I need to find a jump rope. That kind of exercise appeals to me. If I could convince two friends to come over we could have a jumping party!

L'Abeille

Veteran

JAileen I had 2 stevia plants last summer (bought in 1 pot from the plant nursery). Although our growing season is frightfully short, I dried a ton of leaves. I have a 1 litre jar of them at my tea/coffee station and I use 1-3 in any tea that needs sweetening; just steep them together with the teabag or leaves. The plan was to use it in the summer for iced tea, which I only drink in the hot weather, but I didn't have the rhythm yet (habit of adding frozen lemonade to mine). I hope this year I will get it right.
I think you can make a simple syrup equivalent with stevia leaves, but it is more likely to taste metallic than just using the leaves fresh.

Barbara Diane

Veteran

Having a hard time breaking the staying up late/eating late merry-go-round. Doing my exercises, but not getting outside for fresh air/exercise enough.

Barbara Diane

Veteran

I gave up coffee years ago, but still have low energy. Have a hot chocolate habit now, (instead of a mocha habit). Not every day, but I don't react if I don't have it.
I quit by getting sick, not wanting coffee, and then the day I woke up feeling better I realized I wasn't craving coffee anymore. Later I realized some of my cold symptoms were the caffeine withdrawal.

Anonymous

I am mortified to report that I was bragging about how well I was doing to friends! Right after bragging, my own brain worked against me and seduced me into days of binge eating. When I binge eat, I have a hard time talking myself into working out. Vicious circle. I plan to get back on track this week AND not brag to anyone during that time.

JAileen

Veteran

L'Abeille, thanks! If I had fresh or dried stevia leaves I thought maybe I could steep them with the herbs/ginger and then strain out. Does that sound right?

Stevia must be popular because the seed packet was $3 for 12 seeds!

MsMary

Veteran

Day 29 of the Whole 30 here! Lovely Husband and I are over the moon over how well it's gone for us! Tomorrow is the last day but we plan to keep up many of the eating habits we've developed over the last month: Protein and fat instead of carbs for breakfast, cutting out sugar unless it is for something very special indeed, staying out of the bread basket, and so on. But we are both looking forward to reinstating our glass of wine in the evening!

Anonymous

MsMary - any chance you could give me a couple examples of what you are choosing to eat for your meals on this plan. Curious what is in your rotation.

Style Fan

Veteran

I continue with about 4 Yoga Practices a week. I also do my steps. I seem to be averaging about 7000 steps a day in Florida. I have found that I walk less in Florida than I did in Montreal. People seem surprised when I tell them that but I point out how Montreal is more of a walking city and everyone drives in Florida. No one walks anywhere here. People might walk along the ocean but they don't walk to do their daily errands. It makes a big difference. I am the only person walking around.
We leave Florida April 4. I hope to get in lots of Yoga and walking this week.

Anonymous

To LisaP's question about giving up caffeine. I adore caffeine.

I have really cleaned up my eating and drinking habits. I started out giving up wine (and all other alcohols). This was a lot harder than I thought it would be. I hadn't realized how nice it was to come home and pour a glass of white wine to mark the change from work to home. And I won't tell you the social pressure to continue to have a glass of wine after work with friends ....

Then I started cutting back on red meats and bacon!!!! OMG. Bacon. I still slip up, but maybe only once a month. Would you believe there is pressure to eat bacon too? People do not change around them.

Then it became ice cream. No pressure to continue to eat ice cream. Everyone in my circle believes ice cream is bad.

Finally, I am working on detoxing from sugar. This has its ups and downs. I find I am most seduced by sugar while at work and stressed out by self-imposed deadlines and goals. I will continue to work on my sugar addiction for the rest of my life. AND it is an addiction.

So caffeine? Nope. I just couldn't consider it. But change happens. Who knows what I might be saying a few years into the future.

gradfashionista

(website)

Veteran

I've given up coffee a few times but derived no benefit from doing so. There are compelling health reasons to include coffee and tea in one's diet, but for me, moderation is key. I naturally drink 1-2 cups in the morning before switching to tea for the remainder of the day. I find that drinking more than two cups generally leaves me feeling really dehydrated and more fatigued.

Anonymous

I'm reading the caffeine stories with great interest, thank you all. I had one cup yesterday, and didn't have time to even think about it during the rest of the day. No headache. My own daughter (boy, that point when they are old enough and smart enough to lecture you on topics they are knowledgeable in....) pointedly suggested my water intake was really poor - and that if I ramped that up, I'll have more energy. Which goes to what gf suggested above .

MsMaven

Veteran

Not much activity last week as I struggle to get over this cold. Still feeling fatigued. I have lost some pounds--down two pounds from Jan 1 weight, although I did gain several pounds after that. I'm on my way. No alcohol until yesterday, when I had a glass of wine.

Now I need to cut back on caffeine. I've been able to cut it for months at a time in the past, but I still have a cupboard shelf loaded with flavored teas. And a fridge with diet Pepsi. I have been drinking more of it to compensate for feeling well. Now I wonder if it is contributing to fatigue.

I expect to be feeling like myself within a few days so I can start moving again. It didn't help that last week was also chilly and rainy.

Greyscale

Veteran

I've just come across this series of posts and I'd like to jump in.

I love coffee but I had to cut it out a few years ago as it interacted poorly with my antidepressants. These days I have a cup of black tea each morning. But over the past month I've crept back into drinking coffee, and this week I realized it was affecting my mood again, so I stopped. To my surprise it wasn't too hard, but I still crave it each morning. Drinking a lot of water does help somehow.

I'm about to go walk up the big hill with scenic overlook near my house. I'd like to make that at least a weekly habit. After a few decades of lucky metabolism and moderate activity keeping me fit, I'm realizing I really need to start some more intentional habits before I turn 40 in a year or so.

MsMary

Veteran

Delurked -- happy to share!

For breakfast we've been alternating between eggs/protein and fruit. Typical would be over-easy egg cooked in clarified butter with homemade sausage or Trader Joe's carnitas on the side. When we get tired of eating that every day we'll have fresh fruit for a day or two: cut-up fresh pineapple, cut-up banana, blueberries, blackberries, and a sprinkle of chopped walnuts.

Lunch is often homemade chicken salad (we've been doing a chicken on the rotisserie on the weekend and using leftovers for this) with Trader Joe's organic mayo (no sugar), halved grapes, chopped walnuts, chopped celery, salt and pepper. Sometimes we add a big dose of curry powder, too. Or if we're out we'll have a burger, no bun, no cheese. And celery/carrot sticks. Or maybe a hard boiled egg or two with some fruit and/or veggies.

For dinners we've been ordering the paleo meal boxes from Sun Basket. This week we had, for example, lamb patties with delicious Moroccan spices and a salad. If we're fending for ourselves we'll do steaks on the grill, or the abovementioned rotisserie chicken, or fish on the grill (see a pattern there?). You can eat potatoes on Whole 30 so we've been doing baked potatoes occasionally, and a lot of vegetable salads.

And we've been enjoying a bowl of fresh berries and/or fresh pineapple as our evening snack. Much healthier than ice cream, that's for sure!

Oh, and the results are in: DH lost 12 pounds in 30 days, and I lost 6.8 pounds. I'm calling that a huge, huge win!

Emily K

(website)

Veteran

I used to do Paleo and did back-to-back-to-back Whole 30's. LOVED it! Grilled meat + roasted/grilled veggies + green salad was always an easy formula. Scrambles for breakfast with all sorts of veggies included, or a bowl of soup/stew from the previous night. I really enjoyed the Well Fed cookbooks by Mel Joulwan--she's got most of the recipes on her website for free, but I got so many good recipes that way that I realized I "owed" it to her to purchase the books.

Carla

Veteran

I'm not giving up caffeine, though I've taken a break from alcohol (wine) for about 4 weeks. Not for any real reason, other than some cold/flu going through the family, and not in the mood for wine with dinner when folks aren't well.

Saturday I participated in a 3 hour 'cyclemania' session at the local Y. 4 instructors each lead a 45min class. Lots of folks rotated through, taking one or two classes. 4 of us did all 3 hours! I managed 54 miles and drank 2 litres of water. Music was so good, and instructors so inspiring, it didn't feel like we were too long in the saddle!

The rest of this week has been a wash for exercise (out of town and helping mum (80)). I don't eat much when I'm anxious, so have been trying to choose and eat well.

L'Abeille

Veteran

The week before last started off at a loss: I overslept on the weekend trying to kick a cold then ended up with a three day migraine. But that week ended with our ski trip to Mont Ste.-Anne near Quebec City. The weather and snow conditions were perfect and I think I've made real progress with my technique.

I have tried to maintain the momentum since then. Most days, if I didn't get in my walk before work and at noon, I got on my stationary bike in the evening. (It helps that I have found another Netflix show to suck me in.)

This past weekend, I got in two good long walks by starting out before I got stuck in my usual weekend routine, which tends to involve too much vegging, web surfing, and naps.

I also have found a video for a barre routine that isn't too long or hard for me. As with doing Pilates, I can feel the difference in my posture already -- it feels uncomfortable to slouch, and natural to stretch up tall.

Now I face one more challenge. The town where I work is starting a learn-to-run course next week. It's 2 nights a week, at the ideal time for my schedule. It runs for 3 months. The deadline to register is tomorrow. I hate running, have never been successful when I tried it, but I will never have a better opportunity to learn and troubleshoot. Right now I'm on a roll with my current combination of activities, but I get distracted or bored easily and this would give me another weapon in my arsenal. I'm looking for someone to talk me in or out of it.

anne

Veteran

l'Abeille, give the running a go. It sounds like an ideal opportunity and why not give it a try.

As for me, I'm having a week almost off exercise. I've got that feeling that a cold is hovering, and my knee is sore and I've booked in to do a 10km fun run on Sunday so I'm preserving myself for that!

I was happy to do a progressive run last week at parkrun. That is where each km is faster than the next. Since my normal modus operandi is to start fast, slow down (even walk a bit) in the 3 and 4 km and speed up the last 500m it was an adjustment. Not a PB but only about a minute off.

Eating wise I've really fallen off the wagon and been eating way, way too much. For some reason my weight hasn't gone up though - maybe because among the overeating there's been more fibre and protein.

texstyle

(website)

Veteran

I gave up coffee for a long time but now I do have cappuccino in the morning since DH makes it every morning and it's hard to resist. We use organic regular (not espresso) coffee and whole milk. It is very mild and in fact seems to be much less caffeine than a full cup of coffee not done through the espresso press. Rationalization.

The weather has been perfect for long hikes lately so that's been the exercise of choice. Oh and re staining the garage doors gave me a multi-hour squatting session. I hurt my shoulder last week doing push ups so I had to take a break from the weights. I hope to get back to it this coming week.

Anonymous

I've just been keeping on at keeping on this week - low carb eating and my usual 3x per week Megaformer classes. I also walk the dog, but she can only do a mile and a half at a moderate pace, so I don't think of that as being for me.
I am shocked and amazed that I have lost 5% of my body weight in four weeks of doing a low carb diet. I honestly did not expect this kind of result. It is not something I can continue for long, given my particular health profile, but it does point out to me that I had been snacking way too much. Hopefully, that unhealthy habit is now broken. I'm going to keep at this another three or 4 weeks and then transition off. I miss my grains and lentils!
I love coffee - that would be a tough one for me to give up, and no particular reason that I feel I need to. But it does make many people jittery. So yay for those of you working on that!
GF, I love reading about your lifting routine! I despise upper body workouts, and can only force myself to do them in a class setting. Wish I could get more motivated in that regard. I will say I have been amazed at the difference even my limited routine has made in my ability to lift and carry heavy things. I know some of that comes from a stronger core, but the strength training is definitely a benefit.

shedev

Veteran

Finished out whole 30. The last 4 days, I was working 19 hours a day. Staying on plan was an accomplishment, and I really thought about breaking whole 30 over the last 4 days. I think I only stuv\ck to it because I was so close to the end. Going forward, I plan to stick to mostly paleo. I will make exceptions for occasions like eating out.
Coffee has been giving Hedev heartburn, so we've really cut back. The only other beverage I drink mostly is water. We have alcohol every once in a while.
I'm going to start doing strong curves but I may have to modify the program to fit in the time I have. One of the things I liked about strong lifts was that it didn't take a lot of time.