Returning to Normal?

Well, the situation is finally getting back to normal but I am off my workout cycle. Not to worry, I did keep physically active by shoveling snow, riding an indoor bicycle, and doing some dumbbell strength training circuits. Luckily, I was scheduled for "recovery" week. Additionally, I did to the extra "bonus" workouts for Stage 1. This entailed doing the original exercises and weight for as many repetitions as possible (AMRAP). I could easily do 50 repetitions with my lower body exercises but it was a struggle to get that many out on my upper body. This indicates to me, I can go heavier at the outset with the lower body weights and keep the upper body weights the same for the next stage. I had to get back to the HIIT routine and I am doing that gradually to avoid injury. Still, I am able to do the required 15 minute program specified by Cosgrove and Schuler plus some! Still hovering at 115 lbs and now is the time to really start shaving off some calories if I want to lose weight--do I? I think I need to invest in a better heart monitor as well as a scale that measures body fat. I can't imagine that other measurements will change much, if my weight doesn't, but I will work with my hip-waist ratio or bmi to complement the scale. I will publishing my audiocast again starting this weekend.

Snowbound!

Just a heads up that there probably won't be consistent posts for the next few weeks as we dig our way out of the worst snow storm in mid-Atlantic history. Additionally, my computer was fried by a super power surge (took out the surge protector and the power supply). I have just gotten out to buy a new one and until then, there will not be posts or updated videos, etc. Luckily, I don't really have an audience so no one will be missing me (oh well!). See you in about a week!.

Simple Adjustment for Weight Loss #10 - Weigh yourself daily

The best way to keep focused on weight loss/maintenance is by keeping in your sight daily. Not only does weigh daily keep you aware but also signals you when weight is creeping on so that you can take immediate action. Remember, your body will fluctuate daily and your goal is to monitor the trend - up, down, level. Check this by looking at a 7-10 day pattern; it will be obvious what you need to do with your eating management by using this tool to collect objective data.

Simple Adjustment for Weight Loss # 9 - Find encouragement daily

According to Judith S. Beck, PhD it helps to look for "worth it" moments that motivate you to continue to maintain your healthy habits. Whether it's sneaking in a workout, avoiding the office birthday cake, or sharing a dessert with friends versus having your own--these all provide you proof that your efforts are successful--keep it up!

Slight Changes in HIIT

This week I have moved into the next level of HIIT—30/60 second intervals, for 8 rounds.  So I will be doing about an 8:12 mile for 30 seconds followed by a 9:30 mile as a recovery.  This first week I will do 8 rounds for a total of 15 minutes after each of my metabolic resistance training sessions.  On my off days, I am doing a lower level HIIT with 5 minute high intensity followed by a 3 minute recovery on the stair climber machine; totaling 45 minutes.  I haven’t been doing walks or any other cardio other than my yoga each afternoon.  I am concentrating on eating six meals a day with a balance of protein, carb, and fats at each as well as maintaining a high level protein.  Right now, I am maintaining my weight at about 114 and I will try to bring that down to a consistent 110 by the end of the year—with much more muscle—I need to find my baseline (which last year was around 22%) and would like to bring that below 20%.

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