WATCH-ME'S Goal Seeking Journal

[WATCH-ME-SHRINK]

Friday afternoon, and here I sit, waiting for a call from the SuddenLink man to show up here and do his magic on my internet service. I can think of a myriad of ways I'd rather be spending a Friday afternoon.

No internet service for the last four mornings in a row, but it's fine in the evenings, albeit sluggish. Go figure.

I'm at a loss for words.

So I sit...and wait....and wait...and wait.

[Danipower714]

Originally Posted by WATCH-ME-SHRINK

Friday afternoon, and here I sit, waiting for a call from the SuddenLink man to show up here and do his magic on my internet service. I can think of a myriad of ways I'd rather be spending a Friday afternoon.

No internet service for the last four mornings in a row, but it's fine in the evenings, albeit sluggish. Go figure.

I'm at a loss for words.

So I sit...and wait....and wait...and wait.

Don't the ISP people know we need our daily Twyla fix?

Hope your weekend gets better GF!

[WATCH-ME-SHRINK]

NOV 7 HIGH DAY IN CR

So far today, 97 carbs, 77 protein, 10 fat....
I've gotten in 50 mins of intense UB training, followed by 15 mins of MOVE-YA-BODY dancing (cardio).......
and looking forward to a run later tonight.

dance

as though no one is watching you,

love

as though you have never been hurt before,

sing

as though no one can hear you,

live

as though heaven is on earth.

--(unknown)

[WATCH-ME-SHRINK]

Originally Posted by Danipower714

Don't the ISP people know we need our daily Twyla fix?

Hope your weekend gets better GF!

A daily Twyla fix?

(I think I'm flattered.)



I'm up and running and good to go, Dani!

[Danipower714]

Originally Posted by WATCH-ME-SHRINK

A daily Twyla fix?

(I think I'm flattered.)



I'm up and running and good to go, Dani!

Hehehe...well, you are definitely my inspiration and I know many, many other people on LCFs too!

Glad you are up and running! (both ISP and in real life)

[gettingwell]

Twyla,
I hope your internet service problems are resolved soon. Nothing is more annoying...

I have another question for you...I tried to search in your journal, but didn't find the answer...would you mind sharing your "recipe" for a cottage cheese blizzard? It sounds good...but I haven't a clue as to what goes in it!

Thanks!

[WATCH-ME-SHRINK]

Originally Posted by gettingwell

Twyla,
I hope your internet service problems are resolved soon. Nothing is more annoying...

I have another question for you...I tried to search in your journal, but didn't find the answer...would you mind sharing your "recipe" for a cottage cheese blizzard? It sounds good...but I haven't a clue as to what goes in it!

Thanks!

Ah, yes, my coveted cottage cheese blizzards. The sky is the limit, girlfriend.

I've added one or more of the following to mine:

1 Tbs whey protein
1 tsp or so of s/f Davincis syrup
1 Tbs roasted chopped almonds
1 Tbs chopped walnuts
1 Tbs flax
1-2 Tbs Fiber One
1-2 oz blueberries, blackberries, bananas or apples
1/4 cup Kashi Go Lean
1/4 cup Cheerios
1 tsp nat PB
1/2 serving chopped mini rice cakes
1/2 pkg 100-calorie Nabisco Oreo cookies, crushed

The time of day and/or the day of my rotations determines what I put in my blizzards. If it's a LC day, I go easy on the carb additions, stick to just berries usually, or only 1 tsp nat PB and some flax. High carb days, I get creative. The crushed Oreos are eaten as a "simple" carb pre-workout on high days....WHAT A TREAT! I add those to the cc with a Tbs of Cookies & Cream whey protein, and a splash of s/f Davinci's...stir.....OMG.

BY THE WAY, my new edition of Oxygen arrived yesterday....sat in the sun today and began reading it....good stuff in there. You should think about getting a copy of December too! There's a recipe for no-bake protein bars made with oats...can't wait to try it.

Was looking at November's issue of Women's Health while my son was getting his hair trimmed today...gonna have to pick that one up at the store my next trip...VERY GOOD ARTICLES IN THERE -- What Men Think, for instance -- (less nutrition/training, targeted more to other "women's" issues......) and I may have to get a subscription to it also.

[WATCH-ME-SHRINK]

Oh.Wow.Wow.Wow. What a fantastic run I had just now...45 mins, and could have kept going!
Great energy all day today, both for my a.m. training and throughout the day, getting stuff done....and still going strong for my run. My second wind kicked in at 14 mins, then I jammed it into gear and off I went........SHE SHOOTS! SHE SCORES!

Gotta love the high days when it all comes together. Fabulous.

Tomorrow will be a low day in CR, light day, light cardio only.

TOTALS

CALS......1891
PROT........161
CARBS......205
FIBER.........28
FAT...........36

WORKOUTS:

50 MINS UB TRAINING (TRICEPS/BICEPS/BACK token delts)
(ab work between sets)

15 mins cardio/dancing

45 mins running (p.m.)

WORKOUTS FRIDAY:

1 HOUR SUPER CALLANETICS
20 MINS ELLIPTICAL

[gettingwell]

I'm going to the store in a few minutes...I might just have to buy a subscription to Oxygen...I don't get any magazines so it is time for a treat, right?

Have a good day...I'll have to try to cc blizzard. Since it is one protein source my kids actually EAT I could get creative with them, too.

[WATCH-ME-SHRINK]

SUN NOV 08

Low day in CR.

Decided to make today a day of rest -- as it SHOULD be. It was a beautiful, warm, sunny, not-a-cloud-to-be-seen day. Sat in the sun and read, napped, this afternoon. Preparing dinner. Taking young son to a movie shortly.

DOMS in upper body.

TOTALS:

1549 CALS

PROT.......156
CARBS.......45
FIBER........13
FAT..........85

[WATCH-ME-SHRINK]

Originally Posted by gettingwell

I'm going to the store in a few minutes...I might just have to buy a subscription to Oxygen...I don't get any magazines so it is time for a treat, right?

Have a good day...I'll have to try to cc blizzard. Since it is one protein source my kids actually EAT I could get creative with them, too.

Yes, M, a great source of lean protein.

I know there are Kroger stores near you....They have Carb Master yogurt on sale this week. Check it out.

Later.

[gettingwell]

I had some of the Carbmaster yogurt last night--I love the stuff. My grocery store didn't have the December issue of Oxygen...things in this area are always "slow". Oh well...it'll arrive at some point, I'm sure.

[WATCH-ME-SHRINK]

Originally Posted by gettingwell

I had some of the Carbmaster yogurt last night--I love the stuff. My grocery store didn't have the December issue of Oxygen...things in this area are always "slow". Oh well...it'll arrive at some point, I'm sure.

Me too! And it's good for us! BTW, on my higher carb days, I stir in 2 Tbs of lite Cool Whip and a Tbs of Kashi or granola into my Carb Master yogurt, and it's twice as good, fluffier, creamier, just YUM. Great alternative for a sweet fix.

I have my December issue only because I'm a subscriber. It's likely not out on the newsstands yet.

Have a great one.

[kelley17]

Morning T! Well, I was searching reviews for the Insanity 2nd month DVDs and found a great one. This person explains beautifully all the different dvds. For some reason I couldn't find 2 of the earlier dvds (Pure Cardio and Plyo Circuit) But I thought you would love to see what it is all about. So here it is: Insanity Reviews | Daily Fitness Tips from Extremely-Fit

[WATCH-ME-SHRINK]

Thanks, Kelley! I'm gonna download/save those web pages so that I can read them while I'm in the courtroom when we have dead time. I don't have internet at my desk in the courtroom, so this way I can still make use of hurry-up-n-wait time.

Very cool.

[WATCH-ME-SHRINK]

M, it's okay....don't panic...we all have hungry days. I'm having a hungry day today too, if it makes you feel any better. I'm just gonna eat more cals today and go with it.

Listen to your body. It's trying to tell you something. Don't panic. Embrace it.

[WATCH-ME-SHRINK]

MON NOV 9

I don't like Mondays.

Today was a med day in rotations, med/high-ish. It was also a very hungry day for me. It was a different kind of hunger than the hunger I experience during TOM. I can actually tell the difference. I fed my hunger selectively, without a second thought. I know it's my furnace needing/wanting stoked. I'm good with that.

Good energy. Glute DOMS this evening (already) from this morning's Super Callanetics. I noticed it during Zumba class tonight at the Y. Felt good...I love the way Callanetics strengthens and lengthens the muscles. The added flexibility.

Zumba was fun. Only missed a few steps. Eventually I'll get the hang of most of them, just in time for the addition of new choreography. I'm gonna look into a kickboxing class, see if it's offered.

Was very tempted to stay after and lift...hard to resist...but I forgot my gloves and Mp3 player. No can do. Next time.

It's a warm night, great for a run...but hopefully the rain will hold off tomorrow morning and I can get a morning run it. I prefer night runs when it's colder out, but tomorrow night I have Bunko and no window.

TOTALS:

CALS 1934
PROT....204
CARBS...152
FIBER.....27
FAT.......53

WORKOUTS:

1 HOUR SUPER CALLANETICS
40 MINS ZUMBA

[WATCH-ME-SHRINK]

TUES NOV 10

Low day in CR. Woke up this morning hoping the rain had held off. I was in the mood for a run. If it was raining, I was gonna go for LB training. No rain yet (supposed to rain later today), so I got in a 40-min run, and I can do some LB tonight before Bunko starts. That worked out well. Also not as cold this morning.

Now that the colder weather is upon us, I find that running in the evening is much easier than first thing in the morning when my body hasn't had time to fully wake up. The blast of cold air, having just crawled out of bed at the weeeee hours??? Cruel.

[WATCH-ME-SHRINK]

M:

The Challenge to Homeostasis

Increase Calories for 7-10 Days

This doesn’t mean go off our diet. Instead, increase calories (no more than 500 calories per day), mainly from carbohydrates to give our bodies a ‘break’ from calorie restriction. After the 7-10 day period cut calories back down and weight loss will start back up. Esp effective after dieting for extended periods.

Crank Up the Intensity

Often times we find ourselves perpetually dieting and can just never seem to get those last 10 pounds off. In these situations cranking up the intensity on all fronts (diet and training) for a set amount of time is a great way to blast through a weight loss plateau. With this method we are basically shocking our systems out of homeostasis.

Change Our Training Program

Sticking to the same training program for too long used to be a very common problem. We need to be switching up our program (set, reps, exercises, how many days a week you train, etc) every 4-6 weeks.

Reduce or Cycle Carbs

[WATCH-ME-SHRINK]

Originally Posted by WATCH-ME-SHRINK

.... And about the rotations: BINGO. They do require mental energy. Is it worth it? Yes. But you need to pay attention to your body while doing rotations. There will be times, depending on your workouts and your state of depletion when you'll need to adjust your rotation, i.e., time for a high day. There is no set "thou-shalt-have-X-med-days-to-X-low-days" formula. Everyone is different. Everyone's training schedule is different.

The beauty of carb rotations is that if we can't eat correctly today, we drop to a low day, and if we can't exercise today, we drop to a low day; is there a social event coming up? We rearrange the rotation so that our high day will fall on the social event day. Energy may suffer, waiting for that high day, but this is just adapting "life" to our nutrition, not something that's in stone, and we replenish and get back to a set rotation after the event, regroup, progress as normal.

Btinc has taught me the importance of the high day in carb rotations, particularly if we train hard and consistently. Keep these words of wisdom in mind when contemplating your rotations:


"Then the high day tricks the body into thinking there is plenty of food coming in and it can release body fat for energy. The more you can make the body to think it's not dieting, the better. Anytime you eat carbs you will have some water binding at the cell level. That is normal. However, if you can't get that back down in a day or so on a low day, then yes the carbs need to be adjusted down. The low and the medium should be adjusted down. For the most part you try to leave the high day alone."

Reiterating for the benefit of others.

[gettingwell]

Very interesting...I'm learning so much from you. Thanks.

[hummingbird11]

Originally Posted by Danipower714

Don't the ISP people know we need our daily Twyla fix?

Um yeah! Like Hello?
Tell them we said NO MORE service interruptions!

[kelley17]

Morning Miss T!!!

[gettingwell]

Hi Twyla...hope you are having a good day today!

[WATCH-ME-SHRINK]

FRIDAY NOVEMBER...?

Don't even know what the date is. It's Friday. That's good enuf for me.

Updating from last post:

I've taken some time off from work, with Wednesday being a holiday. Down time. Much needed.

Wednesday was a LB training day, and it soooo kicked my a**. I have no idea why I was so sore the day following. I didn't really do anything different than usual, that I recall. But my legs and glutes were very sore all day yesterday. Worked UB Thursday morning, and then a 40 min run Thursday night. Today, still sore LB. Wanted to do Callanetics, but decided I needed more recovery time. So I did 40 mins cardio. Done.

Headed to PA tomorrow to watch my son's final game of the season.

Feels good to disconnect now and then. Just showered, and relaxing for a minute while listening to "Sax By the Sea," one of my very favorite CD's in my collection. So relaxing.

Beautiful day. Enjoying the solitude.

[Danipower714]

Glad you were able to get some down time T. Have a great weekend.

[WATCH-ME-SHRINK]

Yes, Dani, the whole change of pace, having three days off in a row, was so refreshing. It was time I needed, for more than one reason.

Some days I wake up feeing very "burnt out." A change of pace brings clarity to all of that. I love what I do, but there are times when I find myself daydreaming about a different way of life, occupation, etc. I need to find balance to all of those things.

Feeling better this morning DOMS wise. The exaggerated soreness has lifted. Interesting how it hit me so hard this time. I'm thinking I did an extra set of each LB exercise this time....?....and then threw in some isolated glute work that I don't always do, so the combo did the trick apparently.

Up early this morning. Gonna get in some cardio before leaving for PA. Eating the last three days hasn't been great. Yesterday was the best of the three. I've worked too damn hard and made too much progress to screw this up and get careless. This means too much to me.

Lying in bed this morning before rising, I had a long talk with myself, resolving to get my mind where it needs to be. Today I feel stronger and more focused mentally. The plan, the resolve -- the attitude, has to start in the head before it can be carried out in the person. I know this. I accept it.

Today will be a better day.

Go Presidents.

[gettingwell]

Twyla, I always look at the horoscopes in the newspaper in the morning--just for fun, as I don't believe in them....but today, this is what mine said:

Minor adjustments are all that's needed to get you back on track.

It sure resonated with me!

You are such an inspiration...for all that you have achieved, and for being such a wonderful and understanding human being.

[tempted_by_food]

Hope you enjoy yourself in Pa at your son's final game I read my horoscopes everyday too, dont believe them but its kind of a habit lol

[WATCH-ME-SHRINK]

Originally Posted by gettingwell

Twyla, I always look at the horoscopes in the newspaper in the morning--just for fun, as I don't believe in them....but today, this is what mine said:

Minor adjustments are all that's needed to get you back on track.

It sure resonated with me!

You are such an inspiration...for all that you have achieved, and for being such a wonderful and understanding human being.

How sweet. Nothing pleases me more than to help others.

Minor tweaks, huh? Hmmmm.