Best attitude yet!
Working Out In The Dressing Room
Trying on a new workout outfit. Notice the wind-swept ‘do and wonderfully applied makeup!
While shopping for some new workout wear, I made a point of doing a mini exercise routine in the dressing room. I needed to see how the clothes moved with my body. If I couldn’t see my upper body, abs or quads move, then the gear’s too loose.
I tested clothes in my current size (18/20) and a size smaller (14/16). I did a couple of squats, bicep curls and mountain climbers, keeping a watchful eye out for anything bunching or revealing.
Two styles of shirts passed the test and three failed. The Capri leggings fit perfectly. The best thing about the test: The smaller sized clothes won out!
I ended up buying my new gear at Lane Bryant. I liked what I saw at Old Navy, but my new favorite store just couldn’t beat Lane Bryant’s 40% off everything sale. Cha-ching!!
Also Lane Bryant just rolled out its new TruDry line where the fabric pulls moisture away from your skin. Perfect for sweaty workouts!
I ended up with a couple of Capri leggings, tank tops and tees — all 40% off!
Nov. 9 Weekly Weigh-In: I Lost Nearly 3 Pounds
I lost 2.8 pounds this week, bringing my total weight loss to just under 84 pounds.
I had a great week and it showed on the scale — I dropped 2.8 pounds! That puts my total weight loss at 83.6 pounds.
Body Adjusting To New Routine
I don’t think it was the spinning class that caused the big drop. I expected a bigger dip during last week’s weigh-in. But thanks to sore muscles and working out before stepping on the scale, I retained a lot of water.
This week I recovered more quickly from my workouts and didn’t exercise before my Weight Watchers meeting. So I expected, and got, better numbers when I stepped on that scale this morning.
I noticed that my weight loss is more consistent since I started weight training 3 times a week. Prior to working with my trainer, I’d seesaw between losing a few ounces one week and nothing the next.
My body adjusted to my workout and diet. Another awful plateau was around the corner. Thankfully the weight training gave my body the jump-start it needed to let go of the fat.
Reaching My Year-End Goal
I set a 3-month goal of dropping 19.5 pounds by December 31. As of today I’m 5.6 pounds closer. That gives me 7 weeks to reach my goal. It’s a tall order with the holiday’s coming up. But I’m up for the challenge.
On The Hunt For Fashionable And Functional Workout Wear
I’m on the hunt for new workout clothes. This Panache sports bra is on my list!
While doing mountain climbers, my top flipped up so my back and stomach were showing. I pushed through the routine before pulling my shirt back into place. My once form-fitting top is now too baggie for the gym.
Plus during the kettlebell goblet squats, noticed a few tears in my pants near my thigh.
Clearly it’s time to replace some items in my workout wardrobe.
What Am I Looking For?
Great Material — While I love my cotton tanks, I need to find fabrics that wick moisture away from my skin. Something like CoolMax or Dri-FIT.
Avoid Flashing — I’m looking for form-fitting clothes so they don’t get in the way of the workout. The last time I picked up workout threads, the sales clerk recommended I buy one size smaller. That seemed to work.
A Kick A$$ Sports Bra – This is my Great White! I don’t know if such a thing exists in the wild. There are exercises I avoid (jumping rope!) because I have yet to find a bra that can handle diverse workouts. I’ve started double bra-ing it for my 5K training because nothing I own gives me the support I need. I’ve read good things about Panache and Enell sports bras. Users seem to swear by them. I plan to try both out.
Note to bra makers: Yes, we larger cup women want support when we workout. But we want to look fashionable too. Unfortunately, you make products that create the dreaded uni-boob look. What are you thinking? I want a bra that gives me the support I need, but also hugs and shapes in the right places, isn’t too tight in the back, the straps don’t dig in and isn’t visible when I wear a v-neck top. Now get to work!
No Baggie Pants — I love wearing sweats to relax around the house, but I can’t work out in them. The cloth can get caught in the stationary bikes or elliptical machines. The same goes for any workout pants that flare out at the bottom. The other challenge is finding workout shorts and capri leggings. Most stores only have gear for winter. Oh well…
There’s always Amazon!
Healthy Snacks For Midnight Hunger
I’m always on the hunt for healthy snack ideas for the midnight hour. (Image courtesy of Supertrooper and FreeDigitalPhotos.net.)
If I fall off the healthy eating wagon, it’s that damn midnight snack that gets me. Thanks to the folks at Livestrong who put together a list of easy, healthy snacks for the midnight munchies.
There are some low carb ideas on the list and all of them are Weight Watchers friendly.
I may try some of these ideas for my regular snack times.
Flounder With Greek Yogurt-Parmesan Crust
Today is Round 2 of my Healthy (a.k.a. Fish) Eating Challenge. This week I made Flounder with Greek Yogurt-Parmesan Crust and it was delicious. Easy to prepare, the flounder’s texture was firm but flaky. No fishy taste. I think this fish hater found a fish she can actually enjoy.
I ended up serving steamed Brussels sprouts and mixed greens on the side. I’m sure you can think of better sides to go with a flounder. But since I am not a fish connoisseur, pairing foods with fish just isn’t my thing. But I did drink a lovely white burgundy with dinner.
Why the white burgundy? It was my backup if the fish sucked. I figured I’d drink the nectar of the gods to drown out each fishy bite. Turns out the wine was a bonus.
For all my Weight Watcher pals, you can easily add brown rice and veggies for a very delish low point meal.
Flounder with Parmesan Crust
Net Carbs: 1
Weight Watchers PointsPlus: 3
Serving Size: 3.5 ounces
Servings: 6
Ingredients
- 6 flounder fillets (1.5 lbs. total)
- 1/3 C Plain, Non-Fat Greek Yogurt
- 2 tbsp. grated Parmesan cheese
- 1 tbsp. Dijon mustard
- 1 tbsp. fresh lemon juice
- 1.5 tsp. prepared horseradish, drained
Directions
- Pre-heat broiler and prepare broiler pan with non-stick spray. Arrange fish on broiler pan.
- In a small bowl, combine yogurt, cheese, mustard, lemon juice, and horseradish.
- Spread mixture over both sides of the fillets
- Broil about 8 inches from the heat for about 6 minutes (turning fish once), or until the fish flakes easily with a fork.
Sorry I didn’t get a picture of the flounder in all its glory. My iPhone is still uploading a software update.
Pack On The Pounds With A Stressful Job
Which button do you hit the most at work? I opted for the green button and focused on getting healthy. (Image courtesy of Stuart Miles and FreeDigitalPhotos.net.)
Want to lose weight? Eliminating job stress can help. I came across an article in Scientific American that describes the biology of stress and how our body releases hormones, like insulin.
Insulin stores fat in our cells. And elevated blood insulin makes us hungry.
So not only do you store fat when you’re stressed, but you want to eat too. Great!
Why did I leave my job? The 16-hour days, weekend work, hourly crises and daily frustrations with management. How did I compensate? Vending machines and happy hours. Not the healthiest way to relieve stress.
Walking away was the best thing I did for my health.
Everyday Beauty — The Home Manicure Edition
Looking pretty ugly, my nails needed some TLC!
My weight loss makeover continues with a home manicure. If I want to jazz up the leaner me, I can’t stop with new hair, makeup and outfits. My hands also need some TLC!
So last night I watched videos on doing your own manicure.
Yes, I’m 45 years old and never knew how to give myself a manicure. I thought I did. I just filed my nails and applied a coat of color. Boy was I wrong.
Confession: I really didn’t have to know how to do it. Why bother when I can go out to a nail shop and pay someone $20? Well $20 every two weeks adds up over time. Plus, if I’m looking for ways to reward myself for weight loss success, a professional manicure isn’t that special if I do it all the time.
So I’ve decided to do my own nails and save the trip to the salon as a reward.
This morning I headed over to Ulta and picked up:
- Nail polish remover
- Crystal nail file
- Nail buffer
- Cuticle clippers
- Cuticle stick
- Cuticle balm
- Hand lotion
- Basecoat
- Topcoat
I pretty much followed the tutorial video below.
I did deviate slightly. The tutorial recommends a liquid cuticle remover. I didn’t want to burn my cuticles off with a chemical.
A wonderfully helpful Ulta lady recommended soaking my hands in a bowl of warm water for about 5 minutes and applying a cuticle balm to soften my cuticles. Then I used the cuticle stick to push the cuticles back and scrap up dead skin (like the video).
My first home manicure done right. Not too shabby. I’m sure I’ll get better with practice.
To remove the dead skin, I used cuticle clippers like the ones your local nail salon uses. I don’t cut the cuticles – I just remove the dead skin – because you can easily get an infection.
Overall I’m happy with this attempt. The whole process was quick and painless. Since I need to do my nails once a week, I should get better at it.
Now I just need to stop biting my nails so they can grow!
Why I’m Not Wiped Out After Tough Workout
Feeling mighty sweaty and exhausted after weight training and 1 mile run. The banana and protein shake recharged my battery.
This morning my trainer kicked my butt with a tough workout. I followed up with 30 solid minutes of interval training for a 5K. Why am I not wiped out after such an intense workout?
After yesterday’s cycling class, I felt too week and sleepy to do anything…other than take a 3 hour nap. Yet I worked harder today than yesterday, but feel the opposite. I’m ready to take on the world.
What Workouts Did I Do Today?
Today’s muscle workout focused on using the TRX suspension system. I did 3 sets of 12 repetitions for each exercise.
- Pull-Ups
- Pistol Squat (one-legged squat)
- Push Ups
- Curtsy Lunge (3rd version in video)
- Y Pull & Squat
- Tricep extension
- Bicep curl
- Superman
Yes, it was grueling, but I felt great. As my dad would say, I was “filled with piss and vinegar.” So I decided to do my 5K-interval training once I got home.
Slated to run for 1 mile, using the 20/40 second run/walk rotation, I forgot to turn on my app’s GPS system. So my app didn’t track mileage. So rather than running a mile, I ended up running 1.5 miles. D’oh.
Now I was exhausted. And very, very sweaty! I promptly ate 1/2 banana, downed my chocolate flavored protein shake and chugged two glass of water.
I bounced back immediately after the food. Now I’m ready to take on the rest of the day!
So what was the difference between today and yesterday? Three things stand out.
Getting The Diet Right
I think I’m doing a better job balancing the low carb diet on the days with my muscle workouts. On these workout intense days I up my carb in take to 100g.
My major carbs – whole grains, fruit, protein shakes – I eat before and after my muscle workout.
It helps with the soreness – I’m recovering faster — and my energy level stays high.
On days where I’m only doing cardio, I should eat up to 50g of carbs. But yesterday, I only ate 20g. Normally that would be fine, but with that 60-minute spinning class, my body needed a little more fuel.
No Longer Waking Up At The Crack Of Noon
I’m an insomniac. Getting to bed by 3:00 a.m. is early for me. But I’ve noticed a change in my sleeping habits since the weight loss. For the last few weeks, I’ve turned in before midnight.
I notice a huge difference in how I feel after a workout when I get 7-8 hours of sleep. The night before my cycling class, I slept for less than 5 hours. After cycling, I came home and slept for 3 hours. Yikes!
Last night I got 7 hours and after 60-minutes of very intense exercise, I feel great.
Drinking My Aqua
I’ve read that drinking water before, during and after a workout helps to fight fatigue.
Looking at my tracker, I see a huge difference in how much water I had between yesterday (cycling class) and today (muscle workout/run).
Yesterday I drank 1 liter of water…all day. Well below the 3 liters I normally drink. Before noon today, I’ve already drunk 1.5 liters.
Since I’m upping my cardio, I’ll need to find the right carb balance on those non-muscle workout days. And I got to get my 3 liters of water in per day. That’s a biggie!
As for sleep, if I keep up with days like today, I think hitting the pillow early won’t be a problem.
Battling Gym Bugs: Did You Clean Your Machine?
I love working out with kettlebells, but they are a hot bed of germs. At least some people wipe down machines, but how many wipe down dumbbells or kettlebells?
To all of my fellow gym members: Why the hell is it so hard for you to wipe down gym equipment? Do you realize bacteria, viruses, fungi and even MRSA is more easily spread at a gym?
This morning I saw no less than 8 people walk away from their machines without taking the 10 seconds required to wipe down equipment after they finished.
Hell, my gym even supplies the towels and cleaning fluid in spray bottles. How easy can it get?
Why Is Dot2Trot Ticked?
So far, I’m winning my battle against a cold that can’t get past the slightly sore throat stage. I’ve waged this bug battle for nearly a week and I think I know where the bug came from – my gym.
Normally I wipe down equipment twice – once before I get on and after I’m finished. And I’m careful about touching my eyes, ears, nose and mouth while working out. I always go and wash my hands after a workout and leave the gym rubbing my hands with a healthy dose of sanitizer.
Last week I made a mistake of scratching my nose with my hand while on the treadmill. That afternoon the sore throat started.
Lots of meds and hot tea later, I kicked that sore throat’s ass. But it’s tried to come back and visit me.
What Am I Doing To Stay Bug Free?
- Bring my yoga mat (do you really think the gym wipes down those mats?)
- Wash my hands before and after workouts, and rub on hand sanitizer after using each piece of equipment
- Workout when fewer people are in the gym
- Use Band-Aids on any cuts or scratches
- Bring my towel for me; use the gym’s to wipe down equipment
- Never use the water fountain; bring my own water
- Shower at home, but if I used my gym’s showers I’d use flip-flops
Related Articles
- 10 Germiest Gym Hotspots (Prevention.com)
- 9 Ways To Avoid Gym Germs (Women’s Health)
- What The Yuck? Do Flip-Flops Really Protect Me In The Gym Shower (CNN.com)