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Old 07-02-2008, 02:48 AM   #691
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Twila I am thinking of you and you'r son, I understand the pain for him and for you, my hearth is with both of you.
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Old 07-02-2008, 10:07 AM   #692
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Oh that is heartbreaking. I'm so sorry. But as you know, God has a plan. Something good will come from this. Difficult to see now what that might be, but perhaps while he was in the hospital he avoided some fatal car crash that would have taken his life. I truly believe things like this happen to good "undeserving" people for a reason. It was not his time and extreme measures had to be taken to keep him safe. He will heal and the setback will give him time to reconsider something critical in his life. For what it's worth, these are my thoughts. There is a silver lining in everything, but we usually cannot see the forest for the trees..

XO,
HB


Quote:
Originally Posted by WATCH-ME-SHRINK View Post
[COLOR="Magenta"]
Thanks so very much, Meek and HB....He's so undeserving, has worked it *ss off, and gives it 100% every day, then he suffers this setback...long story, too heartbreaking for me to talk about (Mommies' hearts hurt the worst, even when they're big guys)....but I REALLY appreciate your healing prayers.
[/COLOR]
__________________
2010 Fall Goals:
drink Water; eat Protein; reduce BF by 4%; watch "Carb Creep" & Sugar intake!

EXERCISE
M/R = yoga or pilates or callanetics
W/F = UB strength training (no LB)
T/Sat = cardio (elliptical or treadmill)
Sun = outdoor farm chores!!!!!
+ daily back/body stretches
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Old 07-03-2008, 05:31 AM   #693
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HB, so true. He certainly does have a plan. Who am I to ever question HIS perfect plan. Thank you

[COLOR="Olive"]

"Just as the rain and snow descend from the skies and don't go back until they've watered the earth, making things grow and blossom…so will the words that come out My mouth not come back empty-handed. They'll do the work I sent them to do." (Isaiah 55:10-11)

Rain is symbolic of God's blessing, favor, and refreshing. His Word is like rain that causes us to flourish and blossom in every area of life. The scripture says we should live like a well-watered garden, vibrant and growing. We should live under God's cloud of blessing. How do we do that? In the natural, a cloud is formed when moisture vapors rise up from the earth into the atmosphere. Eventually, the moisture is so abundant that the rain begins to fall. In the same way, your praise is like the invisible vapors that rise up to heaven and form a cloud. Eventually, your praise will activate an outpouring of God's blessing, favor, and provision in your life.

Do you feel like you are in a dry season? Begin to praise and thank God that He is bringing you through to a place of refreshing. Magnify and bless Him for His goodness in your life. As you turn up your praise, God will turn up the rain and you will experience His abundant outpouring. You'll experience His blessing and provision and live as an overcomer in every area of your life.

A Prayer for Today

Heavenly Father, today I choose to bless and honor You. Thank You for this day. Thank You for giving me life. Thank you for making me new. Thank you for saving me and filling me with Your peace and joy. Rain on me today. In Jesus' name, Amen.

(From Today's Word)
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Last edited by WATCH-ME-SHRINK; 07-03-2008 at 05:35 AM..
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Old 07-03-2008, 05:34 AM   #694
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Yesterday, July 2, 2008:

Cals 1839

prot .........186 gr..........41
carbs..........60 gr..........12
fiber...........21 gr
fat............102 gr..........49

Workouts: 1 hour SuperCallanetics

Today, July 3, 2008:

Refeed day. Time for a mixup. Moving forward.
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Old 07-03-2008, 05:59 AM   #695
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Way To Go, Twyla

You are doing great. Please post your REFEED menu, if you have time.

Thanks so much - Have a WONDERFUL day.

Meek
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Old 07-03-2008, 11:49 AM   #696
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Hey, Meekness.

Here goes for today so far:

Fruit, coffee, pack of 100 cal-Oreo chips.

10 mins cardio
30 mins lower body weights
15 mins cardio
lots of water

lowfat wheat waffles
coffee
mini rice cakes
Kashi Go Lean with fat-free cottage cheese
Fiber One bar
water

Showered, dressed, ran errands, made delivery to a client, then:


turkey breast
mini bagel
1/2 cup lettuce
Carb Master yogurt (fat free)
ChocChip Granola Bar - lowfat
Orville Red. SourCream/Onion Smart Cakes
Diet Coke w/Splenda
lots of water


39 mins Total Body Burn (HHA -- love this workout!)
6 mins Power90 AbRipper 200
10 mins cardio (elliptical)
lots of water

Let's see, what other workouts can I do......Bring it on. The fuel is overflowing!

I think I'll go mop the bathroom, clean the garden tub, change the sheets, do a few loads of laundry, run the vacuum, take a shower, and then see where that puts me.

[COLOR="blue"]GOD BLESS AMERICA [/COLOR]([COLOR="Red"]AND CARBS[/COLOR])


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Old 07-03-2008, 11:58 AM   #697
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Work It Out, Twyla

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Old 07-03-2008, 12:06 PM   #698
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You're too funny, Meek!

Posting a pic from Vacay 2008 at Marco:

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Old 07-03-2008, 12:14 PM   #699
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YOU LOOK AMAAAAAAZING!
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Old 07-03-2008, 01:38 PM   #700
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
You're too funny, Meek!

Posting a pic from Vacay 2008 at Marco:

Can you say HOT!!!
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Old 07-03-2008, 03:00 PM   #701
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Voila the famous french OH LA LA!!!!!!!!!!!!!!TWILA, YOU LOOK FANTASTICK.... LOOK AT THAT FLAT FLAT FLAT TOMMY!!!! How beautiful and fit you are.
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Old 07-03-2008, 04:07 PM   #702
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HEY T, YOU'RE A B*TCHIN' BEAUTIFUL BEACH BUNNY!!!!!

Quote:
Originally Posted by WATCH-ME-SHRINK View Post


Last edited by hummingbird11; 07-03-2008 at 04:08 PM..
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Old 07-03-2008, 06:14 PM   #703
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Quote:
Originally Posted by lovenuts View Post
Voila the famous french OH LA LA!!!!!!!!!!!!!!TWILA, YOU LOOK FANTASTICK.... LOOK AT THAT FLAT FLAT FLAT TOMMY!!!! How beautiful and fit you are.
Yesssssss, Twyla, your TUMMY IS SO FLAT!!!!

I want a FLAT TUMMY TOO...

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Old 07-03-2008, 08:10 PM   #704
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[COLOR="Sienna"]Thanks, you guys...

Day end totals:

CALS 2284

PROT........140 GR.......24%
CARBS......374 GR............55%
FIBER.........67 GR
FAT............40 GR.......16%

Workouts as above, plus an additional 15 mins HIIT.

Refeed middle of next week, limited to 200 carbs.
[/COLOR]
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Old 07-04-2008, 06:02 AM   #705
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[COLOR="Sienna"]Friday July 4



Day after refeed. Weight the exact same.

Going to try to keep cals as close to 1600 or under as I can today. Backyard picnic planned with several neighbors, but likely will be rained out, so it may not be a big deal to stay on plan afterall. Thinking about moving the celebration to tomorrow evening.

My son loves steak, so we'll probably just grill steaks -- FOR HIM -- and grab a movie or something. (Me? I'd take seafood over steak ANY day.)

Off to start my workouts.

[/COLOR]
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Old 07-04-2008, 06:17 AM   #706
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Old 07-04-2008, 07:26 AM   #707
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Twyla, enjoy your day.

I just realized you were in WV ! I'm in Northern Va !
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Old 07-04-2008, 09:02 AM   #708
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[COLOR="Red"]Marsha, backatcha, girl.....love your artful expressions! The best![/COLOR]

[COLOR="blue"]Meekness,[/COLOR] I had noticed that in your avatar. We used to live in Harrisonburg, Va, and I freelanced all the time in the northern Virginia area. I LOVE the Shenandoah Valley of Virginia. It's truly a glimpse of heaven.
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Old 07-04-2008, 10:27 AM   #709
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Hope you all have a great day eating yummy on plan July 4th BBQ today!!

Quote:
Originally Posted by lildragonfly View Post
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Old 07-05-2008, 08:07 AM   #710
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[COLOR="Sienna"]Yesterday (July 4), we ended up having the backyard BBQ celebration - the rain held off. So it's difficult to track accurately my cals, but I am quite sure I came very close to targets. I had one bunless burger, a serving of faux baked potatoes (cauli), 3/4 of a grilled "hot link," celery and chili dip, a Fiber One bar for dessert, one Mich Ultra, and 1.5 glasses of wine.

Before the dinner/BBQ, my carbs were at 68 gr, with 17 gr of fiber, all eaten before 2:00 p.m.

Yesterday's workouts:

38 mins upper body weights
20 mins AbJam
16 mins HIIT (elliptical)

Off to do today's workouts.

[/COLOR]
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Old 07-07-2008, 07:09 PM   #711
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[COLOR="Sienna"]Busy over the weekend with activities and such; behind on posting.

Yesterday was 45 mins cardio (Turbo Jam)

Today, 1 hour of Super Callanetics, 22 mins elliptical intervals, and 25 mins power walk.

Eats today:

1871 cals

81 fat
71 carbs
185 protein

Very tired after work today, so took a long nap. Did not get enough rest the last four days, and it has caught up with me. Not good. I need to get into bed early most nights this week and play catch up.

Gonna set the coffee pot and off to bed I go.

[/COLOR]
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Old 07-08-2008, 07:02 AM   #712
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[COLOR="Sienna"]TUES JUL 8 08

First article that caught my attn on my online home page this morning:

"Study shows value of food diary in losing weight"




Totally in agreement. When I write it down, I'm far more accountable, far more aware, and know how to strategize.

For my workout this morning, I decided to do 30 mins of HHA Fat-Blasting Cardio, but this time holding 1-lb dumbbells.

Oh, my. Whole . New . Level!

My arms are aching at this moment. Even though I followed it up with 9 mins of ab work and 16 mins of upper body weights (triceps, shoulders, chest), I think the constant exertion with the weights, even though they were light-weight, was a huge burn factor. My heart rate was blasting, and I LOVED IT!

Must remember to use the weights with that workout from now on.

Much more rested today. Feeling great.

[/COLOR]
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Old 07-08-2008, 03:17 PM   #713
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[COLOR="Sienna"]It's been a very good day today. Why can't they all be like this, feel like this?



I'll just be thankful for what it is. Another good day. A gift!

So far today:

cals 1395

PROT ..........194 GR.........57%
CARBS..........44 GR.........11%
FIBER...........13 GR
FAT...............52 GR.........33%

Workouts as stated above.

Not hungry.

Feeling lean.

Good energy
[/COLOR]
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Old 07-09-2008, 04:15 PM   #714
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[COLOR="Sienna"]WED JUL 9

I ended up getting rather hungry yesterday around 7:30 p.m. -- just slammed me out of nowhere -- so yesterday's totals went up:

CALS 1828

PROT.........251 GR...........32%
CARBS........55 GR...........11%
FIBER..........17 GR
FAT..............79 GR..........38%

I was hoping to get in a day or two at 1500-1600 cals, but for some reason, I'm struggling with hunger this week and it's just difficult.

Today was a bit higher:

CALS 1911

PROT............212..........45%
CARBS...........37............6%
FIBER............11
FAT..............104...........49%

Today's workouts:

1 Hour Super Callanetics, and I will get in 15-25 mins of some form of cardio later this evening when I return home.

Bought a pair of jeans today with a birthday gift certificate, great style, great fit, flattering. Size 6. Usually it's hard to find jeans to fit my thighs and not gap two miles in the waist. These were meant for me!

Focusing more on Callanetics and core concepts lately, less on weights/lunges/squats for lower body, I've begun to see a slimming/elongating effect in my thighs. There has hardly been a day in the past 10 days when I haven't felt muscle soreness in my legs, so I know something is going on there.

Planning a refeed for Friday, with carbs in the 250 range.
[/COLOR]
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Old 07-10-2008, 05:59 AM   #715
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Hi Twyla!

Thanks for popping into my journal. I love what you said about finding your individual macros. I have found that to be true, as well. Especially if my carbs go too low, I get loopy I seem to need more complex carbs to keep me feeling energetic and normal. I haven't decided whether I will try calorie cycling. I was reading a bit about IF (intermittent fasting) the other day, which seems like another viable way to cut calories, or cycle calories. Not sure about that either, but it seems easier to me that trying to eat five times a day. Do you have any thoughts on IF?

I took a quick look at your journal, I think I will take some time to read it in more depth. Looks like I can learn a lot from you. Thanks for the suggestions.

Nice to meet you .
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Old 07-10-2008, 07:42 AM   #716
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Hey, Karen.

You asked about IF. I am not one to ask about that, as I don't think a whole lot about fasting. I have my reasons/resources, and to each their own, but I have no desire to experiment with fasting.

IMO, our bodies interpret missed meals as starvation, and missing even one meal promotes metabolic damage and loss of muscle. When our bodies enter a starvation mode, fat loss comes to a screeching halt as your body tries to conserve its energy.

Proper fuel (nutrition) and proper timing of our fuel is critical.

I agree with the theory of mini meals whole-heartedly, and finding the right balance of macs for those meals is KEY. I don't find it overly burdensome. At first, it seemed a little time-consuming, mostly because I didn't have my macs worked out, and was having to dissect and enter macs on ******, tweak, regroup, etc. Didn't take long, and now I know by memory what meals I can have for a decent balance, depending on what my targets are for that meal or for a given day. But I haven't stopped learning...that's the great part!

I can also tell when I'm out of balance with macs. Eating smaller meals has helped me to get to know my body more, and I can hear my "furnace" so to speak, when it's burning and when it's not, or when it's empty, when it's not, etc.

Those are just some thots for you to explore.

Hope that helped.
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Old 07-10-2008, 04:55 PM   #717
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[COLOR="Sienna"]THUR JUL 10

Only 5-6 days away from TOM, and it's obvious, because the hunger goes out of the roof about this time, and I've been fighting it the last couple of days.

I was determined to keep cals under 1700 today. I think it would be easier if I didn't work out (duh), but I am an addict. Gotta be movin' mah body all da time!!!!!

TODAY'S TOTALS:

CALS 1668

PROT..........174 GR..........42%
CARBS.........94 GR...........20%
FIBER..........28 GR
FAT.............67 GR............36%

Planned/unplanned upping of carbs today -- mostly for more fiber to help stay full, but less fat to keep cals down. Worked well from noon till dinner, no hunger, more balance. After dinner, I was still hungry, but I'm toughing this one out.

Workouts:

a.m.
40 mins TJ Cardio with weights
6 mins P90 AbRipper 200

p.m.
18 mins AbJam
10 mins cardio
3 sets 25 pushups

Refeed tomorrow, 250 carb range. Will follow that by low/mod carbs for 3 days, then a smaller refeed -- i.e., high carb day -- then back to 3 days of low/mod carbs.
[/COLOR]
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Old 07-11-2008, 05:22 AM   #718
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[COLOR="Sienna"]
FRIDAY JUL 11 REFEED DAY

Weighed this morning. Down 2 lbs since last weigh in.

Did BF caliper measurements.
Last measurement, done at the local YMCA, on 5/9/08: I was 20.7. (My calipers said 19.5, so that means mine are off by about 1%) This morning, my calipers say 16.9. So that means I'm likely about 18% on the gym's calipers. Making progress. I'm only down 3.5 lbs since the last BF measurement, but I'm still up 1 lb from when I left to go on vacation.

I will begin depletion workout shortly.




[/COLOR]
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Old 07-12-2008, 05:36 AM   #719
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[COLOR="Sienna"]
END OF DAY REFEED TOTALS FOR FRIDAY, JUL 11:

2564 CALS

PROT 184.……..29%
CARBS 322.……46%
FIBER….22
FAT…..62.…….22%

WORKOUTS:

22 mins LB weights
40 mins UB weights
10 mins abs
30 mins SS cardio
20 mins leg work via Callanetics
3 sets 20 pushups

I overshot my target carbs on this one. I don’t “budget” very well, it seems. I had been looking forward to pulled pork BBQ’s on sesame buns, slaw, and an Ultra for dinner, with one smore for dessert -- ALL DAY. I didn’t enter those in ****** earlier in the day to see how I needed to budget for the carbs, so I underestimated when it was all said and done. I had done very well up until dinner hour. Not too awfully worried about it, but still.

I’ve learned a lesson on refeeds. Enter my food first, budget my carbs, and go from there.

My energy levels were very good yesterday from the extra carbs, but it wasn’t the “speed” like “high” that I usually feel. By the time I went to bed, I was very tired/exhausted.

I plan to keep carbs low today, fat high, and I will TRY to keep cals at around 1500-1600. It’s only a few days before TOM, and that may be easier said than done. (I’m already feeling the physical bloatiness from it.) We’ll see.
[/COLOR]
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Old 07-12-2008, 08:28 AM   #720
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Hi Twyla,

Just stopping by to say

Quote:
I’ve learned a lesson on refeeds. Enter my food first, budget my carbs, and go from there.
Thanks for posting this. I'll take heed when I do my first refeed. I was suppose to refeed on yesterday, but I wasn't prepared. I want to do it the RIGHT WAY!

Keep posting... I'll learning A LOT from you

Have a blessed day!
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