Weightloss Wednesday #4

I'm continuing to go to the gym 3-4 times a week. I feel really good after I work out, so am loving it. Yesterday was the 28th Anniversary of Goodlife Fitness Clubs, so there was a celebration at all the clubs across Canada. From 5 to 9 pm they had free food, some info booths, prizes to be won... all for members and their guests. Our club is for Women Only, but several people brought husbands and boyfriends as their guests. I didn't bring a guest as I didn't know anyone who wanted to go, but if I'd known we could take men I would have had a few that likely would have gone. Actually, I felt a bit uncomfortable having guys there, especially when doing stretches and such... bending over exposing my butt to the world, or on my back with my legs up. I much prefer having it women only.

I got there just after 5 and after putting my stuff into the locker I went out and had something to eat, did some visiting, then worked out:
3 minute warm up on the Treadmill
12 weight machines
Stretches
30 minutes on the Elliptical machine (5 @ level 1 + 5 @ level 2 + 10@ level 3 + 5 @ level 4 + 5 @ Cool Down - machine cuts you down to lower levels)

Then I went and had sampled some more of the food they were offering, and sampled a very healthy hot chocolate from a vendor that was there selling Healthy Coffee, Tea, Hot Chocolate. I don't drink coffee (tastes and smells horrid IMO), they were all out of tea, so I had the HC. Also talked about the health properties of these and the business opportunity available. I'll be looking into this more.

I figured since I was still there I may as well do some more exercise, so went to the Recumbent Bike and started working peddling. I set the timer for 15 minutes at level 4, then as I went I added 5 more minutes, then 5 more, etc. In total I ended up doing 30 minutes @ level 4 + 5 @ level 5 + 5 @ Cool Down + 40 minutes.

Summary:
Total cardio: 1 hour 13 minutes
12 weight machines

For over a week I was under Chiropractor orders to not work out my arms (upper back problem), so I added 3 more machines for my legs. When I again was allowed to work the arms/upper body, I decided to keep doing the extra 3 legs, so instead of doing the usual 9 machines I now do the 12. Also I've a few times now managed to do 30 minutes on the elliptical. 6 weeks ago I couldn't do the elliptical at all, so feel I've come a long way in a short time. So far as I can tell I haven't been loosing weight/fat, but will weigh and measure again soon... maybe today even. I'm sure I should soon be seeing the fruits of my labors.

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So, now you are updated on my progress. If you have a Weightloss Wednesday post up leave a link to it on Mr. Linky. Everyone, with or without a WW post, please leave a comment.

Weightloss Wednesday #3

This week I continued to work out at the gym. Wednesday afternoon last week I went to singing rehearsal, did some shopping, then to the gym to work out, a quick trip to the dog park to walk Reba, then to my evening class. Busy day and I'm glad I fit exercise into it.

Friday I went to the gym and did a stretching class, then the weight machines and finished off with the treadmill.

Sunday I usually go to the gym after church, but this week ended up going for lunch with 3 women from church, then got a call and had to come home to meet my friend Dan who was able to fix my toilet problem for me. So I went to the gym today to make up for missing Sunday.

Before the gym today I went to my chiropractor. The last several days I've felt like I had a knife in my back between my shoulder blades, it hurt to move my neck, and I was getting pain in my arms radiating from my back. He told me to stop doing arm exercises for the rest of this week, just do cardio and a bit of leg exercises if I want, ab exercises are okay too. So I went to the gym and did 35 minutes on the recumbent bike (20 min. at level 4, 10 at level 3, 5 min. cool down), several stretches, then the ab machine followed by 13 min. on the elliptical machine (10 at level 1 and 3 cool down). This is the first time I've done more than a few minutes on the elliptical, so I took it easy and will work up, as I do on all the machines.

So that's this week. See you next week. I wish you all easy, healthy weight loss.



So, now you are updated on my progress. If you have a Weightloss Wednesday post up leave a link to it on Mr. Linky. Everyone, with or without a WW post, please leave a comment.

Weightloss Wednesday #2

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Today is one month since I joined the gym and I am still loving it. Having weighted at the gym last week, it will be about 2 more weeks before I weigh again, so I don't have a new weight to report today.

On March 20 my low back was hurting a lot (nothing unusual) and my deltoid muscles were sore from the workouts, so when I went to the gym, instead of doing my usual workout I just did 35 minutes on the recumbent bike and talked to Charlie, one of the trainers.

March 23, after 2 days of agony with my low back and barely able to hobble around, thanks to ice packs and pain pills I made it to the gym for group exercise classes "Better Backs" and "Stretch and Relax". Afterwards my back felt much better!! So feeling better, I decided to do a full workout again, so did 3 minutes warm up on the recumbent bike, my circuit weight machines, then cardio... treadmill for 11 minutes and recumbent bike for 10 minutes.

March 26 I did my usual workout except that they were closing so I only got to do 18 minutes cardio on the treadmill. This was my 12th workout since I joined Feb. 28th. There is a new incentive program at Goodlife Fitness where you get your Personal Fitness Log initialed by a Goodlife Associate at the end of each workout, then after 12 workouts you get a gift. I think I must be the first one to achieve this. When I went to get it signed and get my gift last night, no one there knew what I was supposed to get, so were going to have to ask. I guess I'll find out when I go workout tomorrow (well, later today as it's well after midnight, but I haven't gone to bed yet.)



So, now you are updated on my progress. If you have a Weightloss Wednesday post up leave a link to it on Mr. Linky. Everyone, with or without a WW post, please leave a comment.

Weightloss Wednesday

Ya, another new meme is just what I need... As if all the other ones I do don't take up enough of my time and keep me from doing much needed house work and otherwise moving around. I know I need to spend less time on this computer and more time doing other things. However, I like the idea of this one, so I'm joining in. This meme fits in very well with my new Gym Membership and my decision to Loose Weight and get back lost Health. It is good, when making changes in your life, building new habits, to have someone to "be accountable" to. So, I am jumping in to this new meme and being accountable to all of you. I already know I will be successful with my determination and with the help of the gals at Goodlife Fitness for Women, and it's good to also have all of you in my cheering section.

I would never tell anyone in my "real world" how much I weigh, especially family members as I know my siblings would never let me live it down. I still remember all the times when as kids they harassed me for what I was eating, how fattening what I was eating was, how many calories were in what I just put on my plate... until I would be too busy crying to eat, and Dad would be upset and give them heck, telling them to leave me alone and let me eat. I'm glad he stepped in, but a bit sooner would have been nice. Or maybe he was hoping I'd "snap" and stand up for myself against them. How I wish I'd been that kind of girl, the kind I'm trying to learn to be now, to stand up for myself and not take "sh*t" from anyone. I also know Mom would say, "Oh Alice" in that way that only she can say it... dripping with disappointment in me. Ah, but I digress...

So, where I was headed with that is.... this is BIG, but I will tell you what I really weigh. Hey, I know my family never reads my blog, so no worries there. Haha. I am not going by my home scale, nor by the one in the change room at the gym, but am going by the print outs from the scale in the office at the gym. It's a pretty incredible scale, a "Body Composition Analyzer" that tells them all sorts of stuff, and makes a print out for them and one for me.

Feb. 28/07

Weight: 184.2 pounds
Fat %: 40.1 %
Fat Mass: 73.8 pounds

Desirable Range:
Fat %: 23 - 34 %
Fat mass: 33.0 - 56.8 pounds

This desirable range of course stays the same for me, but the other stuff will change as I continue to work out.

Mar.20/07

Weight: 180.6 pounds
Fat %: 39.4 %
Fat Mass: 71.2 pounds

So, while I still have a long way to go, I think I'm off to a pretty good start:

Progress to date (in 21 days):
Weight loss: 3.6 pounds
Fat % loss: 0.7 %
Fat Mass loss: 2.6 pounds