WATCH-ME'S Goal Seeking Journal

[Bring it on]

T, it sounds like you had a great day. I am glad that things seem to be clicking for you.

[Luvabeach]

Originally Posted by WATCH-ME-SHRINK

IT'S BACK!

OUT OF NOWHERE...BAM...READY TO ROCK AND ROLL
WITH MY HIGH DAY
AND UB ATTACK.

I'VE ALREADY "OUTGROWN" MY NEW 25 LB DB'S

NAILED PULLOVERS AND ROWS WITH 30'S THIS MORNING!

SWEEEEEEEEEEEEEEEET!

WTG, Twyla! Enjoy your Sunday!

[hummingbird11]

Originally Posted by WATCH-ME-SHRINK

IT'S BACK!

OUT OF NOWHERE...BAM...READY TO ROCK AND ROLL
WITH MY HIGH DAY
AND UB ATTACK.

I'VE ALREADY "OUTGROWN" MY NEW 25 LB DB'S

NAILED PULLOVERS AND ROWS WITH 30'S THIS MORNING!

SWEEEEEEEEEEEEEEEET!

Yeahhhhhhhh! You GO Girl!
What an inspiration you are for us!

You use 30# DB's for UB work ??
(I don't even know what LB DB's are ??)

Pre-Big C; I could do over 100 lbs on the the Leg Press.
I'm not in any hurry to find out how bad thinks are now!

re: UB ... I am shamed
my almost 1-year hiatus from weight training has cause a severe loss in UB strength for me. I went from using 10-15 lbs to 3-5 lbs (even 2 lbs on triceps kickbacks) BUT seeing the way YOU continue to PUSH THRU and KICK ARSE is really inspirational for me so THANK YOU!

I'm actually thinking of printing your entire Journal to re-read every informative/inspirational word (during my train commute to work each day).

Cause you just inspire the heck out of me, T !

Also, I took some pics of my arms yesterday To document my "starting point" (I've had 3 dates w/ Cory since 8/20) and I'm thinking of posting my "before pics' in my Journal ... but ...

I def want to document the exercise I'm doing + weights I'm using. I think it will be nice to see how I progress. I'm not documenting food intake (tracking mentally) tho that may change (or not) will ponder & post in my Journal ...

Gotta say, I'm pooped today! Big Day yesterday. Amazing Day!
Hope YOU continue to feel PUMPED & continue to RAWK !!!

[WATCH-ME-SHRINK]

Thank you, my LCF's.

Your support is uplifting to me. Always.

SUN AUG 31

Med day in rotations. Anxious to power through my LB workout today. Seemed strange not doing it yesterday (Saturday), but I should have better energy on two days of high/med carbs to get better intensity w/o hitting the wall. I don't want to stall in my progression.

Woke up this morning -- after a very restful night's sleep -- with noticeable DOMS in my butt on the way to the bathroom........and I'm thinking, what the heck? What's this about? Then it dawned on me. Hadn't done a full Super C workout in about a week, and that always happens. It NAILS my butt, sort of in stealth mode. You don't see it coming, then....WHAM....my butt hurts! Love that.

Good DOMS throughout all of the tricep muscle group today too. I placed a lot of emphasis on triceps in yesterday's workout. I am seeing the definition in that muscle group that I covet, and I'd like it to continue Mission accomplished from yesterday's training.

I've had oatmeal protein pancakes for lunch. I'll get in my LB workout before heading to my youngest son's football game.

Beautiful day...awesome skies with low humidity.

Give praise and thanks to Him for His goodness and mercy.

[WATCH-ME-SHRINK]

Originally Posted by hummingbird11

......
BUT seeing the way YOU continue to PUSH THRU and KICK ARSE is really inspirational for me so THANK YOU!

I'm actually thinking of printing your entire Journal to re-read every informative/inspirational word (during my train commute to work each day).

Cause you just inspire the heck out of me, T !

Also, I took some pics of my arms yesterday To document my "starting point" (I've had 3 dates w/ Cory since 8/20) and I'm thinking of posting my "before pics' in my Journal ... but ...

I def want to document the exercise I'm doing + weights I'm using. I think it will be nice to see how I progress. I'm not documenting food intake (tracking mentally) tho that may change (or not) will ponder & post in my Journal ...

Thanks, HB... how nice of you to say this stuff.

I would HIGHLY encourage you to start documenting nutrition. It's tedious, but so advantageous with your progress.

You can do it. The sacrifices you make today will pay off tomorrow -- it's a snowball effect......it only gets better and better.

[WATCH-ME-SHRINK]

AUG 30 DAY END SUMMARY

This weather is absolutely made to order. How I love the tease of fall weather during late August. Perfect running weather. Perfect football weather. Perfect weather for.... (fill in the blank). It's just PERECT WEATHER.



My son made two decent tackles in today's game, and they won 25-6. He's coming around. He doesn't show the aggression that his older brother is famous for, but he's warming up. Lots of years ahead and room for improvement.

Got in my LB workout today pre-football game. Went very well. Added extra reps on deadlifts, and made it through all sets of squats, both DB and Smith, with a few pyramid sets on DB squats, and on the last set of walking lunges. Hunger again subdued today. Which reminds me....

Before I forget, I ended up eating a light snack with a diet root beer last night before bed, and so that added a bit to my cals and carbs. Put me closer to where I normally am on a high day. Had some Kashi with skim milk. Slept like a baby.

Tomorrow begins my two-day low in CR.

Can't wait to run.

TOTALS:

CALS 1257

PROT..........147
CARBS........107
FIBER...........28
FAT.............33

WORKOUTS:

15 MINS CARDIO AM
8 MINS CARDIO WARMUP BEFORE LB
35 MINS LB WEIGHTS
____ MINS RUNNING (as soon as I log off)

[WATCH-ME-SHRINK]

UPDATING AUG 31 TOTALS:

(Had a snack after my run last night)

CALS..........1430
PROT...........162
CARBS..........111
FIBER.............29
FAT...............44

WORKOUTS:

15 MINS CARDIO AM
8 MINS CARDIO WARMUP BEFORE LB
35 MINS LB WEIGHTS
32 MINS RUNNING

[surarch]

twyla
how ru doing babes?? im back from vacations. feelin relaxed n refreshed.. enjoyed it to the T.. the only downfall was.. i was pretty bad with eating but im back on track now

you tell me how did the things go with you.. i have not read your previous posts yet.. will do so in sometime and will compliment you (i know you must have accomplished something in between) accordingly

[WATCH-ME-SHRINK]

Originally Posted by surarch

twyla
how ru doing babes?? im back from vacations. feelin relaxed n refreshed.. enjoyed it to the T.. the only downfall was.. i was pretty bad with eating but im back on track now

you tell me how did the things go with you.. i have not read your previous posts yet.. will do so in sometime and will compliment you (i know you must have accomplished something in between) accordingly

Surbhi, I'll keep you focused on the tough return from vacay! A few days of clean eating, and from there it gets easier if you stick with your plan.

I'm progressing. Let's put it that way.

Thanks for stopping by. I'll shadow you over in CFLC.

[WATCH-ME-SHRINK]

;MON AUG 31

To set the record straight -- afterall, that's my job -- today, MONDAY, is the 31st, not yesterday. How do I lose track of time so fast?

Low day in CR.

Great butt DOMS today from yesterday's LB workout, esp since I was already feeling them from Super C on Saturday morning.

No issues. A good friend/mentor has suggested my upping carbs just a bit, cals just a bit, to help ramp things up. Little tweaks might make a difference in my progress. Time will tell.

Busy day in court. No down time. More to follow this week. Trial to last through Thursday. Evenings spent getting a depo transcribed. Burn that candle "clean through," she whined.

Gonna try to get in 10 mins of cardio in a bit for a breather from my transcript job. Try to be in bed by 10:00.

TOTALS

CALS 1776
PROT.....194
CARBS...70
FIBER....15
FAT.......85

WORKOUTS:

10 MINS ABS
30 MINS RUNNING
10 MINS CARDIO ELLIPTICAL (PM)

[WATCH-ME-SHRINK]

Updating. Did not do the 10 mins of cardio last night. I ran out of time, for one thing, and I decided it just wasn't in my best interest.

Got a lot accomplished on my transcription work last night. Productive evening.

This morning was 18 mins of Turbo Jam -- 'cause I felt like kickin' 'n jammin! -- then a circuit of UB supersets, followed by 10 mins of running. I wasn't gonna run this morning....but it is SO HARD NOT TO RUN ON MORNINGS LIKE THIS!!!!! Glorious weather. Mercy. Besides, it was only 10 mins, a good way to end out the UB session.

Ready to start another day of trial.

[surarch]

T
good morning
i need your tough eye on me.. really gonna stick on plan this month.. its b'day month for me and im gonna make most of it for sure..

im not doing CTFLC anymore.. it wasnt working tht well for me.. and i was countering with lots of mood swings n frustration since i started it.. so i dropped it and instead focussing on eating clean and healthy for now.. will give it a shot for a whole month and will see how it goes for me

well, we did lot of walkin while on vacay,, we went to quebec and really wanted to explore the architecture and heritage of the city.. so hence comes walkin in picture,, loved it
will show u some pics once i put it on my lappy

BTW,what is DOMS?

going for workout now
see ya

[WATCH-ME-SHRINK]

Surbhi, DOMS is an acronym for "delayed onset of muscle soreness." It's when the muscle sorenss presents itself a day or so AFTER training.

I'm one of those sickos who actually like to experience DOMS.

About your change in WOE, clean eating is a good approach. You didn't mention whether you're tracking your food, but I can't stress enough how critical it is to track your nutrition. Your body is very unique, and you can't identify culprits in your nutrition that may adversely affect your progress until you see what and how much you're eating, and adjust according to your individual metabolic needs and nuances.

Is it tedious? Yes. Some may even say obsessive. But I like to call it "strategic/methodical nutrition." It's part of my game plan. And I play to win.

Have a great day, girl!

[WATCH-ME-SHRINK]

Still at the office, working overtime after court ended today to get loose ends wrapped up on other jobs. Need to get his FedExd tomorrow if possible, so overtime was necessary.

Today was my second low day in CR. Tomorrow begins medium.

Good energy today (even though I could have used a massage after court), and no issues with satiety. Energy remains steady, even at 7:32 p.m. I'll be heading home within minutes. I'll get to catch the sun setting over the river on my drive home. Love that! The only good thing about working overtime.

TOTALS

CALS 1781

PROT....216
CARBS.. 78
FIBER.....22
FAT........76

WORKOUTS:

18 MINS TURBO JAM
25 MINS UB SUPERSETS
10 MINS RUNNING
10 MINS CARDIO ELLIPTICAL P.M.

[hummingbird11]

HB {sighs} in agreement as she blows the dust off of her digital food scale

See T, you DO inspire me to be better and to do better.
I'm adding this back into my game-plan; I wanna play to win, too!

Originally Posted by WATCH-ME-SHRINK

You didn't mention whether you're tracking your food, but I can't stress enough how critical it is to track your nutrition. Your body is very unique, and you can't identify culprits in your nutrition that may adversely affect your progress until you see what and how much you're eating, and adjust according to your individual metabolic needs and nuances.

Is it tedious? Yes. Some may even say obsessive. But I like to call it "strategic/methodical nutrition." It's part of my game plan. And I play to win.

[WATCH-ME-SHRINK]

HB, I'll respond at length later when I have more time. Crazy day continues.......!

____________________

Observation:

Chocolate mini rice cakes taste awesome with coffee.
They're great "carbs-on-the-go" when I'm rushed for time and it's a high carb day.


Munch RC's, guzzle a protein shake, done.

[hummingbird11]

No worries, T. I know it's a big week for you!
I'm taking a "sick day" today...
...that's why I'm posting a lot

I ate some peanuts at work on Monday...
...by Monday PM...ugh
...by Tues AM...UGH
headache/stomach cramps/the works.
I'm just beginning to feel better...

No idea if it was really the peanuts...
but it's the only "odd" thing I ate that day.
(and there's been the Salmonella thing)

I've NEVER had food poisoning before...
not sure if that's what it is (or not)
but my symptoms sure seem like it

Thought it was an Rx that sometimes makes me
...but it NEVER lasts this LONG; so that's def NOT it.

BUT I'm on the mend and def lifting weights later today!

[WATCH-ME-SHRINK]

Okay, HB. Yes, I know, it is a time-consuming task to track food. But it truly is worth it -- at least for me.

Example: I realize that with carb rotations it's more calculating than just staying low carb, but still, today being a high day, btinc has helped me recently with some new CR parameters with macros, right? Well, on my drive home, I was trying to figure in my head, ballpark it, what I should/could have for dinner to hit and not exceed my targets. W/O tracking, I'd never know. Got home, entered in my first choice, and saw that it would put me over on protein macros for the day. So I went with some other options, and now I've pretty much nailed each of my macros for today's targets. And my dinner was soooo satisfying, to boot.

In your case, I see you're doing 50 or under carbs. But if you don't know how many cals (or carbs for that matter -- donuts and fraps add up), you'll likely have issues with deficits that will slow your progress. I'm not preaching, just trying to encourage you to be open to tracking, at least for a while, get a feel for what you're eating on a daily basis, see how that affects your progress, and then at some point, if you're a creature of habit, like me, you can wing your totals more often.

Cals and carbs creep up way faster than ANY of us realize if we don't journal our nutrition. And then we tend to blame all sorts of other reasons for not losing: age, allergies, water retention, vitamins, meds, etc. When so much of the time, it's more about what we've put in our mouth, down to the last unrecorded morsel.

Sermon over. I didn't intend to preach this long, but I grew up a Baptist, and we tend to get windy sometimes.

Hope you feel better soon...Bad peanuts? Hope not.

[WATCH-ME-SHRINK]

WED SEP 2 09

High day in CR's. It was here before I knew it. Racing out the door this morning for work, I grabbed some JOLW turkey patties, a tomato, a bag of chocolate mini rice cakes, and a Lean Quisine Salmon entree. I figured it would provide a "buffet" and I could choose what would work later when I had more time. I keep f/f cottage cheese and whey protein at work 365.

I knew I'd be very short on time for breaks and lunch. I worked through my entire lunch hour to get an assignment done, with 25 mins left before the afternoon session of the trial began, having to drive to the nearest FedEx to get it mailed out in that amount of time. Broke all traffic laws, got it done and back to courthouse, with 6 mins left to heat the LQ salmon entree, to discover it was too hot to eat, so I downed a protein shake and the rice cakes and flew back into the courtroom just as the judge was coming on the bench. Lovely.

And the saga continues...but the day is wrapping up. I've had dinner; delicious and satisfying. Excellent energy all day. No hunger issues. Looking forward to a run around 8:00 tonight. LB weights on tap for tomorrow.

TOTALS

CALS.....1706

PROT.......183
CARBS.....198
FIBER........34
FAT............30

WORKOUTS:

1 HOUR SUPER CALLANETICS
30-35 MINS CARDIO (RUNNING)

[hummingbird11]

Sistah T, U R "preaching to the choir"!

What YOU said. ALL of that.
I've experienced "carb creep" BECAUSE I stopped tracking.
Period.

Every time this Bird decides to "wing it" ~ I crash in mid-flight.
Thank you for staying on me/us to do the RIGHT THING!

09/01/09 ~ I started tracking my macros (again) ... EVERYTHING.
I'm re-reading my Barry Groves 'Natural Health & Weight Loss'
and incorporating many of the valuable tips I've learned from You & Btinc.
Thank You ... BOTH From the bottom of my Heart!

PS: my daily () Starbucks Frapp habit is OVER.
I'm making my own much healthier version again.
No more donuts or apple fritters for me, either.
Not right now; I never say never; but NOT now.
I'm lucky to have NOT gained all the weight back.
I'm re-FOCUSing now; B4 things get out of hand.
I feel fortunate to have gained so much knowledge.

Again, THANKS to BOTH Twyla & Btinc !!!!!
I know y'all get frustrated w/ me; I get frustrated w/ me.
BUT I'm getting better & better at this; & it feels GOOD.
I'm strategizing & tweaking & tracking & playing to WIN!

XO,
HB

PSS: did the mailperson bring anything interesting yet ??

[hummingbird11]

U go Hot Mama! U R a "Swat Team" of ONE; the POWER of ONE = T !!

Originally Posted by WATCH-ME-SHRINK

WED SEP 2 09

High day in CR's. It was here before I knew it. Racing out the door this morning for work, I grabbed some JOLW turkey patties, a tomato, a bag of chocolate mini rice cakes, and a Lean Quisine Salmon entree. I figured it would provide a "buffet" and I could choose what would work later when I had more time. I keep f/f cottage cheese and whey protein at work 365.

I knew I'd be very short on time for breaks and lunch. I worked through my entire lunch hour to get an assignment done, with 25 mins left before the afternoon session of the trial began, having to drive to the nearest FedEx to get it mailed out in that amount of time. Broke all traffic laws, got it done and back to courthouse, with 6 mins left to heat the LQ salmon entree, to discover it was too hot to eat, so I downed a protein shake and the rice cakes and flew back into the courtroom just as the judge was coming on the bench. Lovely.

And the saga continues...but the day is wrapping up. I've had dinner; delicious and satisfying. Excellent energy all day. No hunger issues. Looking forward to a run around 8:00 tonight. LB weights on tap for tomorrow.

TOTALS

CALS.....1706

PROT.......183
CARBS.....198
FIBER........34
FAT............30

WORKOUTS:

1 HOUR SUPER CALLANETICS
30-35 MINS CARDIO (RUNNING)

[hummingbird11]

Hang in there today Twyla!!
U RAWK!!
go kick some arse in Court today!

XO,
HB

[WATCH-ME-SHRINK]

This is what I do. It's how I live, how I eat, how I function, how I move, how I am, and how I choose to be.

It didn't happen overnight. It happened with precision and patience and practice, all of which evolved into habit.
And once it becomes habit, there's really no going back.

Amazing. I'm so grateful for these lessons learned.

"The beginning of a habit is like an invisible thread,
but every time we repeat the act we strengthen the strand,
add to it another filament,
until it becomes a great cable and binds us irrevocably."

~Orison Swett Marden

[WATCH-ME-SHRINK]

FRI SEP 4

Yesterday was supposed to be med in CR, but I overindulged from a little too much stress and it ended up being a super high day. Go figure. I need smacked.

But assessing the whole situation, even though super highs make me feel like CRAP, they can be good for our metabolism in the scheme of things if we wait it out and stay on plan otherwise.

No totals for yesterday. "Lots" would suffice.

Workouts: 10 mins abs, 35 mins LB weights; 20 mins cardio/elliptical

Today is low in CR and I'm going on a run in a bit.

Glad this week is coming to an end.

[Danipower714]

Have a great long weekend Twyla!

[newme101]

Hi, Twyla! It's so interesting to read your blog, especially your comments about court! Brings back so many memories for me! I spent 14 years in a courtroom, pounding the keys! Working on my realtime skills now.... I'm really coming along nicely, I'd say! I can't believe I have conflicts after all these years, but I'm getting rid of them one or two at a time. I only have a couple pesky ones that conflict (no pun intended) with other things.... like word ending issues! Do you write signature as seugt? I do, and that's how I want to write sitting. I've been including the final -g in words with the -ing ending. Like hitting would be heugt. Thanks for being such an inspiration!

[Bring it on]

Twyla,

I hope that you have a wonderful long weekend. You deserve it!

[hummingbird11]

don't beat yourself up; it happens to the best of us
we're only human after all. we're not Perfect Beings like Dogs!

enjoy your w/e T. whew, what a week, eh? for me too.
and like you, GLAD it's OVER. now it's time to re-charge.

XO,
HB

[hummingbird11]

are y'all "court reporters"? is that what y'all do? one of my past tenant's sister does that and it seems HARD. esp the school/training. she said it was like learning a whole 'nother language! do you do it on a special machine or something?

Twyla, I see you branching out someday as a personal trainer/nutritionist!
You'd be phenomenal. You're so knowledgeable; motivating; empathetic.
Dang, I'd hire ya!

Originally Posted by missmychocolate

Hi, Twyla! It's so interesting to read your blog, especially your comments about court! Brings back so many memories for me! I spent 14 years in a courtroom, pounding the keys! Working on my realtime skills now.... I'm really coming along nicely, I'd say! I can't believe I have conflicts after all these years, but I'm getting rid of them one or two at a time. I only have a couple pesky ones that conflict (no pun intended) with other things.... like word ending issues! Do you write signature as seugt? I do, and that's how I want to write sitting. I've been including the final -g in words with the -ing ending. Like hitting would be heugt. Thanks for being such an inspiration!

[WATCH-ME-SHRINK]

Originally Posted by missmychocolate

Hi, Twyla! It's so interesting to read your blog, especially your comments about court! Brings back so many memories for me! I spent 14 years in a courtroom, pounding the keys! Working on my realtime skills now.... I'm really coming along nicely, I'd say! I can't believe I have conflicts after all these years, but I'm getting rid of them one or two at a time. I only have a couple pesky ones that conflict (no pun intended) with other things.... like word ending issues! Do you write signature as seugt? I do, and that's how I want to write sitting. I've been including the final -g in words with the -ing ending. Like hitting would be heugt. Thanks for being such an inspiration!

MMC, I often think it would be fun to start a blog SOLELY on courtroom experiences. Our "insider" perspective -- that is, from a court reporter's view -- is wholly different and could be humorously insightful to inquiring minds, no?

To answer your Q:

I write signature: SIG
I write significant: SIGT
I write insignificant: SNIGT
I write sitting: SIT/G

The final "g" is so automatic for me in the second stroke that I have to work hard NOT to do it, so it's not really a timesaver for me in terms of word endings.

The only time I try to get creative with suffixes is when it's a multisyllabic word that's used frequently in a case, and I'll either construct a brief on the fly for that word and job global it; or, if it's used frequently in general, I'll go ahead and global it in permanently with the suffix ending added into the strokes to shorten it.

Does that help? Give me some of your other hurdles, and I'll see if I have any suggestions from my theory. Ours is likely very similar.

Good to hear from you again, girl.

(The jury is out. We wait.....)