Mindy's Bakery Transformation

[Min125]

I planned my coffee (appetite surpressant) for when I got up around 5:30-6 am and then would drink water like it was my job. Haha. Green tea is nice too.

I wish my coffee does same. I don't think there's anything to suppress my appetite :-(

[Min125]

Yesterday was hard to change my eating routine/behavior. Had two moments that I could have gone crazy but read some motivational story and pictures and that helped me. I didn't quite meet my calorie intake(under eating...what?) but did well for exercise wise.

Today, so far I am doing well eating wise. I need to lift wts today and I want to change my routine. I do not like the plan I have on right now. To follow the plan, I need more wts and I am having pain in my wrists and fingers. So, I want to find something new.

Chest, Shoulders and Tricpes

Warm-Up: Run 1 mile @ 6 mph

Flat Bench Chest Press
Warm-up 10# X 12 X 2
20# X 12, 10, X8
Flat Bench Chest Flys
20# X 12, 10, 8
Incline Chest Press
20# X 12, 10, 8
Incline Chest Flys
15# X 12, 10, 8
Seated Front Press Alternating Arms
10#X 12, 10, 8, and 10#X12 (both arms)
Alternating One Arm Standing Lateral Raise
10# X 12, 10, 8 and 10#X12 (both arms)
Seated Rear Delts
8# X 12, 10, 8
Flat Bench Tricep Extensions
15# X 12 then, 10# X 10, 8, and 12 (to failure)
Side Leaning One Arm Overhead Extensions on Ball
10# X 12, 10, 8(R arm) 10# X 10, 8, 8(L arm)

Cool-down: Elliptical for 20 min(no resistance)

Total Calories Burn: 449

[Min125]

It was a cardio day. I ran a mile and then Les Mills Body Combat for 20 min. After that, I danced in Les Mills Body Jam for about an hour. It was not high intensity at all. But I burned over 600 calories from all three exercises and I felt my waist was getting worked on doing salsa movements esp. Well, I enjoyed it so much and kept myself busy vacuuming the car and cleaning the house around. After all that, I was dead tired and got hungry at 6pm, I decided to have a Greek yogurt. After that had an apple and cheese. After that I had everything in sight. Oops, I did it again. I did so well on Mon & Tuesday for controlling my eating habit. I think 3rd day is always hardest.

[Min125]

Thank God, it's Monday. Everything back to normal. I usually do better on weekdays than weekends. I ate pizza, potato chips, and ice cream over weekend. I just enjoyed myself eating food I love. But today I'm back on track.

Week 2 wt: 151.6 lbs (loss of 6.8 from last Monday but it's my wt before the binge that Monday(Aug 13), therefore, it's not a real loss.)
I'll wait another week to measure my body parts since I haven't really lost any. Even though I was eating more than I should past weekend, I will try to eat within allowed calories this coming weekend while on trip. It would be much harder since I tend to eat more while driving/not home. But I need to just do it. Plan ahead and stick to it.

Chest, Shoulders and Tricpes

Warm-Up: Run 1 mile @ 6 mph

Flat Bench Chest Press
Warm-up 5# X 12, 15# X 12
20# X 12 X 3
Flat Bench Chest Flys
15# X 12 X 3
Incline Chest Press
20# X 12 x 3
Incline Chest Flys
15# X 12 X 3
Seated Front Press Alternating Arms
10#X 12 X 3 and 10#X14 (both arms)
Alternating One Arm Standing Lateral Raise
8# X 12 X 3 and 8#X14 (both arms)
Seated Rear Delts
5# X 12 X 3
Flat Bench Tricep Extensions
10# X 12 X 3 and 14 (to failure)
Side Leaning One Arm Overhead Extensions on Ball
8# X 12 X 3

Cool-down: Elliptical for 20 min(no resistance)

Total Calories Burn: 471

[Luvdogs]

Weekends have always been harder for me too. The last couple months I have been more consistant, still having a few extras, but not a free for all Weekend water weight is also why my "official" weigh ins are on Saturday morning. I'm always up 2-4 lbs on Monday depending on how much we ate in restaurants. Even if you watch the cals/kind of food, the sodium is a killer. I also go to Weight Watchers on Saturday mornings, keeps me in line

Workout looks strong!

[Min125]

Thanks, Julia.

Day 10: Rest is necessary

I'm just tired even though I eat plenty of food. I think I need a rest from exercise. I will rest today even though my rest day will be Sunday. I walked my dog 2.5 miles this morning and it was nice with little breeze. I love autumn weather and can't wait when all the tree change colors.

[Min125]

Well, I rested yesterday however, I still don't feel good. I cringe every time when I think about the exercise. I have been wt loss journey since I was young, and I lost some and gained some and this cycle keeps going forever. Since last September, I told myself this time when I lose wt, I want to maintain. I lost about 20 pounds by end of November and it seems I'm not able to lose any more. I am stuck in 150's and wt goes up and down and it drive me crazy. One more week and it will be Sept again and I feel I haven't accomplish my goal. I read and see many people lose wt and I get motivated but at the same time, I just wonder when it will happen to me. I know I eat too much(=not losing wt). I am trying to see why I am doing this to myself. I am my own enermy preventing me from getting best of me. I don't want to regret my life when I'm old. I want to be a good example. I want to show my friends and family who teased me for being fat as a child, that eat right and lift wt give you 'sound mind and sound body'.
I feel I need to rest today again. That's why I don't want to take a break. One day lead to a whole week and who knows, how long it will last?! I know I need to get back on it. I am trying to be cheerful. I don't understand I can be so supportive others when they are down yet, I cannot pick myself up.

FRUSTRATED!

[Luvdogs]

Hi Min, I have been where you are. I was a fat child too. I was 200lbs in high school. So I get that. My entire family is still obese. I am the only one who took charge of their weight. I don't want health problems and a limited lifestyle. Dig deep and give yourself the real reasons WHY you want a better life for yourself. That will motivate you.

Have you ever thought of going to Weight Watchers? I really love my meetings and even though I don't entirely follow their specific eating plan (not really geared for bodybuilding), I still need that weekly weigh in (by someone else) to keep me focused. And I love the camaraderie and it's just fun You have to find a leader you like though. There are some BORING ones (as my leader will tell the group). My leader is a blast, just love her.

[Min125]

Thanks Julia for your encouragement and support.

Yesterday, I did some pushups and today my hand(thumb) is hurting. I just can't do normal pushups any more. Don't know what's wrong with it.

I still feel depressed today. I had this kind of feeling(no desire to do anything and want to give up) about 5 years ago and gained a lot of wt. I'm scared that that will happen again. I need to shake myself up and get out of this mood. I wonder whether it is even worth keeping this journal going. I don't want to be a sad story....

Today's exercise: Interval wt training
Run 1 mile for warm-up
using 5 lbs DB, Full body workout and cardio (burpees, jumping jacks, etc)
Elliptical for 20 min w/ no resistance
Total calorie burn: 523

[Min125]

I was on the road over the weekend and it was hard to be not in my schedule but someone else'. Didn't get any exercise. I failed again to control my food. I don't know whether it is my hormone driving me or I just don't have any control. Anyway, I did a lot of damage and I couldn't get back on track today. I lost my mind...
I went to grocery shopping to prepare all the right stuff to start my plan (eat clean and right amount). I did cardio this morning and burned about 525 calories. My body is so swollen from all the high sodium foods I had over a week and I'm ready to re-start my journey.
I will not weigh myself until September 2. It will be hard because I always weigh myself at least 2 times a day. It is something I need to work on.

[Min125]

I don't know what kind of ST I should follow. I've been doing Cathe Friedrich(sp?) Mesocycle and am done and tired of it. I think I got some good muscle development following it. I haven't really lost any wt but I feel stronger. Yet, I am looking for another DVD to follow ST. (I like to watch and do it; Time goes faster?) So, I looked thru my DVDs and found Insanity upper body training. It is more of cardio and ST circuit training and I like it 'cuz it raises my HR up and burns more calories. With one mile run for warm-up and elliptical for 20 min cool-down, I burned 572 calories doing Insanity which is about 100 calories more than the usual ST. I had to modify some moves due to my right hand. It has been hurting since I did push-ups last week. Yesterday, I could not feel anything(no strength) in that hand below wrist. I hope time will heal it.
Nutrition-wise, I ate about 2600 calories. I'm still holding water from binge eating for a week. I feel fat accumulating in my stomach and thighs.
Can't wait until Sept 2. My monthly flow will happen and my craze cravings will subside.

[vanessa40]

When i read your journal i see so much of myself. As you know i am my own worst enemy. I am trying to pull myself out of a bad place. I have gained up to 143 from 130 at the first of June. That is 13 pounds.
If you ever want to chat you i am on ******** or you can email me
I'll PM you the info..

[Min125]

I am having a cramp all day due to my pms. Also, I am craving for crunch, salty, sweet, and spicy stuff. I don't even know how much I ate. I didn't measure all the food. I had chills while I exercise this morning and yesterday. I don't know whether it is part of pms symptoms. I don't want to get sick...I'd better drink some OJ.
I have been skimping on walking my dog in the morning for two days now. I don't know...I'm just not eager to do anything. I feel so bloated and don't want to be out in public too much.

Today's effort to be good was non existed but hopefully tomorrow brings better day.

[Min125]

I can't believe it's almost September. I am so excited...I made thru the summer; all the mosquito bites, brown spots from being out in sun, and gaining some wts from eating too much ice cream.

I didn't walk my dog in the morning for two days and my dog was sitting by the entrance door this morning. She really wanted to go for a walk. Even though my DH and I walk her after dinner, she really likes to go for a walk in the morning. She anticipates to see squirrels and bunnies and guides me to places where those animals are. This morning's tally is 2 squirrels. No bunny...maybe tomorrow morning.

I still have cramp this morning. It will last until Saturday maybe. But I have so much energy this morning. I wonder it is that from the cereal and milk or coffee I had this morning. I usually drink protein shake as soon as I get up and don't feel like this at all. But one clue, I'm close to my period and all the pms symptoms, a couple days before my period starts, I get pumped up. My hormones levels are different each day of the phase, (I forgot what hormone goes up at this time) and I am loving the energy. Or maybe the walk in the cool weather this morning.... Whatever it is, I am going to use this in advantage. I have been pushing away things to do and today I will run errands. Get things done and clean up the house and get ready for September!

[vanessa40]

Sounds like you are having a great day. Muffin loves to go chase the squirrels in the morning too. Our backyard is fenced in and we have two bird feeder that the squirrels love to hang around so Muffin heads right for them. I love squirrels..Steve..not so much...lol

[Luvdogs]

We have been naughty dog parents this year. Haven't taken the pups out as much as we used to (that's what buying a new business will do). Last year we counted 19 cotton tails one morning! Abby was beside herself. Tongue was on the ground by the time we got home My problem is both of us have to go to take the three that go. It's really hard to sneak one dog out without the others knowing it. They have ESP

[Min125]

We have been naughty dog parents this year. Haven't taken the pups out as much as we used to (that's what buying a new business will do). Last year we counted 19 cotton tails one morning! Abby was beside herself. Tongue was on the ground by the time we got home My problem is both of us have to go to take the three that go. It's really hard to sneak one dog out without the others knowing it. They have ESP

Cute, hehehe
I don't know how people walk more than 2 dos at the same time. I have a trouble handling Tira alone. She is so strong and she took me down to the ground one morning while chasing something. I fell on my face so I couldn't see what it was.

[Min125]

I was in good mood this morning. Before I ran errands, I wanted to lift wts first. I needed to get it done first thing in the morning. That way I don't get a chance to say 'I don't want to do it because I'm tired'.
I usually use DB for chest exercise but today I wanted to use BB for inclined bench chest press. The wt was little heavier than I could handle I guess. My right hand wrist ,which I have been having a pain, made a cracking sound and I thought "Ooh..." I rested little bit and finished whole rountine(Chest, shoulder & Tricep).
Ran errands and finally I went to shopping for clothes. But I couldn't stay at the store that long since I had such a pain. It was throbbing and I was holing my r wrist w/ my left hand. It was hard to turn the wheel on the way driving back home. I think I need to break from ST for a while. I love lifting wts now and I am getting injured more since I tried to use heavier wt. I'm upset.

[Min125]

Went to check up on my wrist...got X-rays and the result is no broken bones. My right hand/arm is bandaged and I need to take Motrin 3 times a day for a week. I picked up a med from pharmacy and they gave Motrin in the plastic bottle that I have to push it down and twist to open. Duh.... I can not open it with my right hand or left hand alone. What are they thinking? I need to transfer the med to another container. Otherwise, my husband has to open it for me every time...hehehe

Well, since my legs working fine, I did cardio twice today and burned about 700 calories total. I need to research ST for lower body only not using hands.

I'm so tired from sitting in the waiting room in the hospital. Night, night....

[vanessa40]

You poor thing and i thought i was having a bad day..well not day just night but anyway i have to tell you i hate those pill tops too. I know they are trying to protect children but please i have a hard time with them..

I have to give you props for workoing out today..I do hope tomorrow is a better day..

[vanessa40]

Just wanted to check in and see how your are feeling..
You take care

[Min125]

I took some time off from exercising since I hurt my R wrist/arm. It still hurts to move but feels better. This month I am going to focus on nutrition 100%. There will be no lifting but walking only. I am aiming to walk 5 miles a day since I will be lowering my calorie intake and lower carb intake since I will not lift weights. I know I could do lower body ST but I want to take time off from ST. Also, there will be no cardio. That means I have to be really strict on my intake. I am training my mind and my stomach this month. Change is needed and I need to have a better habit in order to live a healthy life.

[LaDonnaMF]

Hey!!

Peeking in to see how you're doing. How's the wrist? How did your daily walks go? Nutrition?

One thing you could do if you find it hard to NOT eat "bad" things is to factor them in to your daily calories. I use MyFitnessPal and try to enter my day of meals in the morning. If you go over you can have a calorie output goal for your cardio/workout sessions. Say you want a cookie that day but it will put you over your daily goal by 100 calories... so you know you have to burn 100 during your workout :-)

keep on trucking! This is a journey for the rest of our lives!

[Min125]

So, here I am trying to re-start my journey to be fit. Of course, it's a new year and as everyone else, I am one of those people who would like to lose fat and get ready for time of my life. I didn't make 'lose weight' as my NY's resolution. I just want to see what the final product would be if I continued eating healthy and lift weight. I am glad all the holiday parties are over. Now it's time to get all the info/tool/plan together to achieve my goal in health this year. I am good at planning yet I don't follow it at all. So, my goal will be to adhere to the fitness plan 90 percent. The reason I don't say 100% is that if I don't do it perfectly, I will beat myself up so, I am not.
Today I have been eating vegetable and meat. I did low impact cardio to just burn off some calories from last a couple weeks of carboholic indulgence. I didn't want to go too perfect as I normally do whenever I start to 'diet'. Slow and Steady wins the race.
My weight is about same as last Jan. I am going to measure and weigh myself tomorrow morning and will report weekly changes. I don't know what strength training I will follow yet. I need to figure it out from now and tomorrow.
From reading the stickies and other peoples question, I think I know one or two things. I just need to practice what I know and keep pushing myself until reach my goal and enjoy while doing it.
Here's to 2013! Make it happen!!!

[vanessa40]

Happy New Year
It is wonderful to see you..
Good luck and i will check back later for an update

[Min125]

Happy New Year
It is wonderful to see you..
Good luck and i will check back later for an update

Glad to see you stopping by :-)

[Min125]

It has been almost a week that I've been sick. I don't think I have a flu but whatever it is I'm miserable. I stayed in bed all day yesterday and I couldn't get up this morning either. I have a headache that will not go away. I wish I could go run but my nose is running before me ;-) With all the cold med, my body is very dehydrated. I'm drinking lots of water and OJ. I look terrible....I didn't want to be like this. I wanted to start with a big bang in January. I can't believe it is only a week away to Feb. Ahhh, I feel so bad. I didn't accomplish anything this month. I just hope this sickness gone so that I can lift weights and do other things as I planned. My weight is up due to no physical activity and lots of food (water, OJ & chicken noodle soup) intake. I hope I can be better by Sunday and start a new lifting program and nutrition plan on Monday.
Currently, I'm eating over 3,000 calories a day(wonder why I gain wt :-O) and I need to cut down to 2,000 calories a day and burn 300 ~ 500 calories a day to maximize my fat loss.

[Min125]

It's snowing outside and everything is white...want to make a snow angel.
I feel better today (it's about time!). I ran 5 miles this morning just to feel alive. I've not been so active lately due to sickness, I wanted to MOVE. I am not tired. I want to do more. But I will pay for it later so, I'll take it easy. My right lower eyelid has been twitching for three days now. I googled it and it might be due to stress, too much caffeine, needing a new glasses or allergy. I wonder it has to do with me being sick for over a week. It is so bothersome.
Today I plan to get myself busy and not to eat too much.

[vanessa40]

WTG on the running girl. Eye twitching drives me crazy

[Min125]

Today I didn't run 5 miles as usual. But I ran 1 mile then, I did all different exercise to burn over 500 calories. It is my day off for 10K training. It snowed again. Got two short walks for my dog and I'm done. I will take the rest of night easy so that I can try to run 10K tomorrow morning. I haven't run that much for awhile so I don't know whether I can run the whole distance. If not, run most of it and walk a mile to catch my breath. Eating wasn't too bad today. I'm not counting every calories but I ate way less than I have been. I only have sniffle today. Hopefully I am back to 100% by Monday.