Research Research Research

Good Day Party People,

In 7th grade I had to write my first research paper for English class. It was supposed to be 2 - 3 pages and I turned in a 10 page paper with quotes about Maya Angelou. Thus begun my love affair with writing research papers. I was the one with 10 sources, when you only needed 5, 15 pages when you only needed 10, 1.5 spacing, when the teacher asked for 2. Nevertheless, I found a love for searching out facts.

The last two weeks, I have been researching macronutrients and fat loss. I am trying to figure out the science behind a healthy diet, building muscle and losing fat. As most dieters know, when you lose weight you also risk losing muscle mass, which is why it is important to incorporate strength training into any fitness program. Ladies should not be afraid to lift weight and heavy ones at that. This is coming from the girl who never liked the weight area of the gym. I had to hire a personal trainer for a year to get me over there and still did not venture in unless she was with me.

Anyway, when it comes to figuring out what works for me focusing on macronutrients (proteins, fats, and carbs), I started at bodybuilding.com, moved to YouTube, and found articles online. All the information is conflicting and everyone's bottomline is that you need to test out different ratios to determine what works best for your body. Whomp Whomp! Whose got time for that.

Basically, for myself, I need to eat (wait for it) 250 grams of protein, 46 grams of fat, and 96.5 grams of carbs. This is because I am considered endomorphic, which means I have a hard time losing weight. to lose 2 lbs per week, (80%, 20% cardio) I would need to cut 800 calories from my baseline need (which is the amount of calories you need to eat to maintain your current weight) and burn 350 calories doing cardio exercise 4 times a week. There was math involved and I was pretty happy about that. This has me eating 1800 calories a day. I currently eat between 1200 - 1400. You have to eat to lose, and when you choose the right ratio of foods, scientifically, it should work. Here's to the beginning of trial an error.

Love,

QuinTesSenTialLy ME

This week in review

This week was a busy one. I baked (but had one of each thing) and partied and chaperoned and gymed it up.

I have been seriously thinking about diet and fitness this week. I think I have the fitness portion down. I just need the commitment to the program I am following. The diet is where I struggle. I am not outrageous with my eating. I eat fairly clean and healthy. I just cannot lose the weight. That being said, I contacted a nutritionist I heard about and am willing to give her program a go. I am going to commit to it for 1 month and see if I can get out of this slump. I am really tired of being tired. I read a really great post by Elle Noel about Digging Deeper into the hard stuff. When she said your body is your vessel and what you show to the world it resonated. Anyway, it is time to dig deeper into the fitness and nutrition and get this party started.

I have printed out a weight training program from Bodybuilding.com and am going to commit to it for 1 month. I am going to following the nutritionist's plan for 1 month and after that we shall reevaluate. My goal is not to be skinny fat. I want tone and definition. This is my goal for right now. Well proportioned and toned.

Source Bodybuilding.com/Motivation

Recap of fitness this week:

Monday: Ran 40 minutes/ speed work burned over 600 calories

Tuesday: Ran 4.26 miles/ 1 hour body pump burned 1064 calories

Wednesday: Off

Thursday: Off

Next week I am going to try to start morning workouts.

Love,

QuinTesSenTialLy ME 

And on it went..

On Friday I was not having a good day. After work I went for a run and felt much better. I am getting a bit faster, but still not my usual outside speed. Speed work at the gym and getting in those outside runs is key. 

Then on Saturday I was supposed to go for a 7 mile run and decided to tackle my backyard instead. Four and a half hours later and I had much to show for it.

Sunday, I was up and ready to run. Then me and DB had a very tough morning. This getting used to each others living expectations is hard work. Needless to say, I did not go running. Whomp whomp!

So no long run this weekend and one thing I have learned about running and training is to not strive to make up missed runs, you are only going to have to constantly play catch up. I did manage to get in 210 minutes of exercise this week. 

Always looking on the bright side. Have a happy Monday people. Let's make our goals happen this week! 

Love,

QuinTesSenTialLy ME 

Weekly Goals and trying new things

So today I decided to provide an update on the various goals I have made since starting this blog again.

1. Join a Gym...DONE. My lovely and I joined the Golds Gym up the road last Wednesday. I have gone 3 times so far and I am very impressed with the classes and machines so far. They have all the Lesmiles Classes and I am in love with Body Pump. I have already planned out my weekly schedule of classes I want to take and added them to my planner. YEA!

2. Log food in MyFitnessPal...I have to say that I am doing okay since joining the gym...prior to that it was 5 days on 2 days off. I am very regimented with my food at work, but at night and on the weekends I have no plan. Must work on that.

3. Log goals on blog...work in progress. Need to make this a weekly habit.

4. Eat clean 90% of the time. I do this most days but struggle on the weekends with eating out and my one drink a night. Plus I have an obsession with Pepsi Max. I love the stuff and it is soooo bad but sooo go.

 5. 210 minutes of exercise a week. Last week I got 190 so I am not meeting this goal. See I intended to do the bridge to 10K program on Sunday and took the dog who usually likes to run, but not that day, she stop and walked for more then half the time. I think I got in 1 10 minute run...grrr. So I did not count that day. Then it rained everyday after that and this girl don't do rain. But we joined the gym and Wednesday I had a nice run before book club, Thursday I did weights, but did not count it because I did not feel I got a good workout and Saturday, Body Pump and Body Flow so 160 that day. Not too bad actually, but I am not getting in all the runs on my training plan for the Marathon.

So this week my goals are as follows:

1. Go to the classes I have scheduled going forward and get in my 4 runs a week. That is all. Simple right.

2. Drink 2 56 oz containers of water a day. Including weekends. I have been really bad lately only getting in 50 to 56 oz a day.

3. Log in MyFitnessPal every day. This needs to be constant because I am not consistent.

4. Get back into Onederland by June 1. That 197 weight in must have been a fluke because I am still up. But  I am not giving up. Won't stop Can't stop!

Love,

QuinTesSenTialLy ME 

On My Love/Hate Relationship With The Scale

I have mentioned in some previous posts that I try not to step on the scale everyday, but do find that is a one way to measure your success when it comes to weight loss. My measurements change more drastically then my weight. I try to not to let that get me down, but I am finding that the number on the scale does have the dreaded effect. It can make or break me!

See what had happened was....I had a great weigh in on Friday so decided, for shits and giggles no less, to step on the scale on Saturday. And I was up...weight wait for it.... 8 lbs. WTF. Anyway, I moved on with life and we had a fantastic weekend but we eat out everyday. Mexican Food. Lots of chips and dips and my meals were relatively healthy, but still....Can't wait for Friday...

Moral of the story is....I should not step on a scale 2 days in a row...I know only bad will come of it. I should not let the scale get me down. In the words of our First Lady..

Right on! So with that, I will go to the gym tonight before book club and run like Ryan is waiting for me at the finish line...

Love,

QuinTesSenTialLy ME 

Friday Weigh-In....WHAT!

I do not weigh myself everyday. But for Shits and Giggles I decided to unpack my scale and step on it. Two weeks before my move, I started drinking a protein shake every day. The week before my move I stopped cooking and started eating out like it was my job. I do not usually eat out...it is a treat to me, therefore I eat things that I normally would not. See where this is going. I expected a gain. What I got was this....

That is right! I lost 3.8 lbs since the last time I weighed myself. This is with random food tracking and hardly any exercise. I did run a half marathon on Sunday but that was all the running I did in the two/three week time frame  Regardless, I am taking it and running. 

This week's goals consist of the following:

1. Tracking every day on MyFitnessPal (username: lizza0630)

1. Getting in 210 minutes of Fitness. I am going to try the bridge to 10K running program to get myself back into the habit of running, since it is a run/walk program I am probably going to run/walk the recommended times until I reach distance I am scheduled to run that day. This week I am supposed to run at least Saturday (5), Monday (3), Wednesday (2) and Thursday (3). Two days of strength training with moderate weight.
2. Eating clean 90% of the time.

Love,

QuinTesSenTialLy ME 

And then I Ran a Race...

This weekend was a crazy mess. Between combining two apartments into one townhouse and running a half marathon, this lady is tired and still only halfway unpacked. I am not going to recap the half marathon...it was by far the best race I have run....from the Expo to the actual course (motivational signs at mile 7 yes please and thank you) but also my work time ever. I have definitely slowed down since packing on the pounds, but a who 30 minutes! (I think it was the 15 minute wait for the bathroom at mile 6) I also forgot my running watch so I have not concept of my pace at all. I just had the goal to finish and I do so I am happy. Plus the Tiffany's necklace was pretty awesome as well. Here is my race weekend in pictures.

I am going to try this link up thing for the first time. I have recently started to follow Amber of Crafty Healthy Mommy and her recent tips and tricks have really motivated me to get back into running. For reelz yo! Just Do It! Here are some of my tips in tricks that have worked for me in the past (and hopefully in the future).

1. Log everything you eat. No matter what. I lost 50 lbs by logging everything I ate, without changing my diet. I trained for a half marathon and averaged around 1300 calories a day. I would eat low calories some days and ridiculously high the next. This time I am trying to consistently eat the same range everyday. MyFitnessPal says 1420. I usually eat less.
2. Get in your fruits and veggies. I eat at least 3 - 6 servings a day. Whole fruits and veggies keep you full. I am trying to eat more veggies because I have a sweet tooth and the fruits feed that. Its just in my head but whatev.
3. Get in your protein. I struggle with this because every now and then I get tired of eating meat. I drink protein shakes everyday. Find a good low calorie low carb protein powder (a good ratio is 10 to 1 for every 10 calories you should have 1 gram of protein  I would by vanilla and add coco to make it chocolate. It is more versatile and you are less likely to get bored. I do not use soy protein only Whey isolate or plant based. Some of my favorite brands are Sunwarrior Raw Vegan, Women's Whey by Drew Manning (fit2fat2fit guy), Click Mocha (great and I make it with coffee like the espresso isn't enough) and Inspire (http://www.bariatriceating.com/). I do not use cheaper proteins because most of them have ingredients that upset my stomach so I am super picky. Whether you eat it or drink it, get at least 100 grams a day.
4. Eat Clean. I try to avoid overly processed foods and I tend to eat at home. I pack my lunch every damn day and I like to see eating out as a treat. That being said, I like to cook and I know some people don't. If you don't and you rely on frozen meals, eat the clean ones. There are a few out there. 
5. Subscribe to cooking magazines for ideas. I used to receive Clean Eating, Cooking Light, Eating Well, ect. Not only are the recipes usually easy to follow, they are adaptable. I know sometimes there are weird ingredients, I substitute all the time. Healthy cooking does not mean loos of flavor. If you add seasoning (including salt if you do not have a issue with it) your foods could be truly amazing.
6. Drink your water. You pee all the time, but water is important. I drink 3 56oz bottles a day. I drink one on they way to work, one all day at the office, and the last one in the evening. It is a lot of water but most hunger pangs are actually your body telling you it is thirsty.
7. Try for 210 minutes of exercise a week. That breaks down to 30 minutes a day. 210 is a starting goal...and since I fell off the running train, I will be striving for just 210 a week. I also like the idea of a 5K everyday. Mix it up too. I am guilty of only running. I need to add strength into my life.
8. Do not let the scale dictate your mood for the day. I literally only see a loss on the scale once a month. Every other time, it is up and down every way to Sunday. I have let that get me down and I avoid the scale, which leads to avoiding accountability and really reaching the point of how did I get back here. It is not worth it. Weigh the way that works for you. Everyday, upon waking naked after you go to the bathroom because really that is when you are lightest. hehe!
9. Have a cheat meal once in a while. Do not make it a daily thing. I do not do cheat meals because I do not see any foods as off limits. As long as I plan for it and it is accounted for than it is part of my plan. The quality of an oreo may not be the same as the quality of an apple (or as filling) but 70 calories of oreo goodness must be had on occasion. 
10. Do what you love and try to lose weight. It is possible. I love to bake. It makes me happy to make tasty treats to share with others. The key word there is share. I bake something, maybe have one piece and the rest is given away without hesitation. 

And one more for the road:

11. You don't have to clean your plate and you don't have to feel bad about throwing it away. Stop eating when you are full. Period. Forcing your self to eat something when you are no longer hungry only makes you feel full and yuck. Throw it out or save it for tomorrow.

Love,

QuinTesSenTialLy ME