Beth's Real Life Journey to Success

[Low Carb Mommy]

Thanks Jaime and Monet!

Eating was really good yesterday. I went to the Y too after picking the kids up from school. I signed up to get evaluated today at 4:00. I am a little scared. I don't want to embarrass myself too much you know. I worked out yesterday by myself. I did just over a mile on the treadmill at moderate speed. Then, I went into the resistance training room and did 10 reps on each machine. I also got on the bike for a few minutes. It was only a few minutes because I started feeling it in my muscles, and I knew I had done too much already. My muscles were sore last night so I took some Ibuprofen. I started drinking water like crazy too because the guy said they would test my body fat; and if I was dehydrated, the test would come back higher than it should. UGH!

I put a new thread out in the ML to poll to see what everyone ate and drank before a workout. I want to stay low carb but how do you have energy and endurance without carbs (unless of course you are in ketosis)? It will be interesting what comes back. This is all new to me so I guess I am going to have lots of new info in this journal in the coming months.

Menu from yesterday:

B~Protein shake
L~Hamburger w/ cheese, lettuce, tomato, mayo, unsweetened tea
D~Grilled chicken & shrimp, sm. salad, dressing, water w/ lemon
S~Atkins bar

[Livywilltim-mom]

Wahooooooo ! Great job on going to the gym! You may be very pleasantly surprised this afternoon with the evaluation

Be kind to yourself...you have come soooooooo far!

Hugs

[Low Carb Mommy]

Thanks Jaime. I know I need to go into this evaluation honest. Hey, I am not a regular exerciser so I can't possibly all that good at first now can I. DH said I shouldn't worry about it. I'm not there to impress anyone anyway. There is something about being in that atmosphere that pushes you to do more. Even after doing all I did yesterday, I still felt like I was slacking by not doing more. Just seeing everyone working out really helps keep you motivated. I love the Y too because it is all families and not a "meat market". They have so many classes to take too. I saw a spinning class yesterday. If I really want to lose this weight, then that would for sure be the class to take!

[PalmTreeGal]

Beth, how do you make your protein shakes?

Keep us updated on the Y! Sounds like it could be really fun.

[godsbeloved79]

Hi Beth,

I'm so proud of you for getting some exercise in, WTG .

[Low Carb Mommy]

Mandy~Most of the time I just drink the Atkins shakes (although I am not as fond of them now that they changed them). If I am at home, I fix the Designer Whey shakes w/ Hood Calorie Countdown milk. Sometimes I get brave and put fresh spinach, peanut butter, or flax seed in the shakes. I just can't stomach eating eggs every morning.

Lyn~Thanks! I owe a lot of motivation to you.


I am so pumped this morning. I went for my evaluation yesterday at the Y. To my surprise, I wasn't as bad as I thought. What a relief! I still have A LOT of work to do, but I wasn't in the poor category.

Here's a run down on my evaluation:

First off, they make you fill out some paper work about yourself...goals and such. Then, they take your blood pressure (mine was fantastic). Next they do a body fat test where you hold this instrument, and it's suppose to send some kind of signal through your body that measure the fat. I was at 33.3%. Which was like just above poor. I didn't like that. He said I should be in the 20's.

After those test, I did a treadmill test. He asked me what a comfortable speed was for me...I said 3. I walked for 5 minutes and about half way through the incline started. I got onto him and said "You didn't tell me about the incline." He said, "I don't tell you because you'll lower your speed right from the beginning." He was right...I would have! After walking you grab the bar which has some sort of instrument that measure how much oxygen is getting to the heart. That test came back that I was average. I guess all those workouts with my treadmill did count.

Next, we did the stretch test (it was called something else but can't remember). I had to sit against the wall with my feet against a box in front of me. It had a measuring device on top that told him how far I could reach by leaning forward and pushing the bar as far as I could go. I think I did OK.

Then, there were the push-ups. I did 30. I thought that was bad but everyone I talked to said that was awesome. I got to 26 and almost gave up, but he pushed me and said "come on you can do 30". That last one, I hardly could push up!

Crunches were next...I did 39 in one minute. Overall, I think I did good. My arms this morning feel like they are going to fall off! So sore! Stupid me went in the resistance room after the evaluation and did some more work!

Today I go back at 4:00 for him to show me the program I will be doing. He said that it would be the weight loss program. It's like 20 minutes cardio, 20 minutes strength, 10 weigh lifting, 10 minute stretch I think. I am going to have to take lots of Ibuprofen before I go.

Eating was good too. I did see a increase in my appetite at dinner. I finished everything nearly on my plate. Before my workout I did eat some nuts and drink half of a Life water. It had 10 carbs in the whole drink so I figured I could spare 5. It had some ingredients to give you energy (since I couldn't drink caffeine). I'm just so excited to see what kind of difference this is going to make.

Menu from yesterday:

B~Atkins shake
L~3 fried eggs, 2 slices of bacon, 1 slice of whole wheat toast w/ butter, water
S~Almonds, 1/2 Energy water (before workout)
S~Almonds (after workout)
D~Salad w/ toppings, ranch, chopped sirloin w/ mushrooms, tea w/ splenda.

Pray for me. I may not be able to type after today. My arms hurt now.

[monet0329]

Beth.. your doing so great.....

I bet this is gonna get those last few pounds off ..

it makes me sick to think that IF I would have stuck with it.. I could be closer to my goal weight.. ..

but you girly.. I am just so proud of you.. your an inspiration to us all....

Thanks for being YOU...

[seb]

How exciting to join the Y. I'm sure you'll get lots of good exercise/training there. I just have a hard time believing the number they gave you for your body fat. In your pics you look very petite and slim. Oh well, at least if they use the same method for testing, you'll be able to see that number go down.

I loved the apple orchard pics. You have such darling little ones, and I love your haircut.

Hope you're having a great weekend.

[Low Carb Mommy]

Monet~I really hope that you are right and those pounds do come off. I am staying off the scales for now because I know with the sore muscles I will only get aggravated with the numbers I am seeing.

Sue~I hope you didn't think that I cut off all my hair! I had it pulled up in the back! Thanks for the compliment though.

You know on that fat test they say that the more hydrated you are the lower the number. I wonder with the Atkins diet since it is typically a diuretic if it changes the test. I really drank a lot of water before the test but who really knows just how hydrated I really am.

I can only type so much tonight as I am EXTREMELY sore from my first big workout yesterday with a trainer. I work out on 10 machines. For cardio there is the treadmill and the cross trainer elliptical. I do 30 minutes on either machine at 3 speed or more. Then, there is the strength training. I will list them....Back Extension, Fly, Glute, Pulldown, Row Rear Deltoids, Seated Leg Press, Shoulder Press,and Torso Rotation. I did 35lb weights on the machines except for the pulldown where I did only 15lbs. It is a GREAT workout...a lot of sweat. But I feel like I can't move.

Today I didn't go into the Y since I had worked out every day since Wednesday. Instead, I did the weight loss challenge on my treadmill. 1.5 miles walking and running for 30 minutes. I was very proud of myself. (Is anyone believing what they are reading? I am just plum shocked at myself! This is all being typed by someone who hates exercise and has struggled for 2 years on doing it! But I am doing it now!!!!!!)

Eating is still continuing to be good. Hey, what's the point of working out so hard and then turning around and blowing it. I am finding that exercise is the key to staying on plan! Oh, tonight I got some ketone sticks and testing a while ago. I am in good ketosis!!!

Menu from yesterday:

B~Atkins shake, coffee w/ HC & DS
L~1 square of LC pizza, water
S~Post workout-almonds, water
D~Cabbage & Hamburger w/ sc & Parmesan cheese
D~LC Ice cream, coffee w/ HC & DS


I almost forgot! I went and saw the movie "Fireproof" tonight! It was totally awesome. Everyone MUST see this movie! It will have you laughing and crying! I just LOVED IT!!!!!!!!!!

[Low Carb Mommy]

I am STILL sore from Friday's workout. I have been popping aspirin or ibuprofen to help with the pain.

I am a little overwhelmed this morning. I have been trying to read on the exercise boards and muscle matters and I am feeling very lost. There is so much to this weight lifting/exercise path. I don't know what to eat or how much to push myself. I don't want to over do it, but I know that without pain there's no gain. But how much do you rest in between sessions? I just need some direction.

Other questions: Is is OK to still eat the same as I have been eating while doing this program? Do I need to add back more carbs in order not to cause my body to lock down my metabolism? It seems that most people on the other boards are not strictly Atkins. What is that saying to me?

I got on the scales this morning and (of course) I'm showing no loss. It also said my water was a little low. I have been drinking more water than I have in a long time! Does this mean it's all in my muscles? I have so many questions. I know if I ask someone at the gym they are going to give me a non Atkins answer. Am I just too worried about all of this?

[seb]

Beth~I wouldn't worry too much about the eating thing. I think your body will tell you if you need more carbs by being fatigued when you're exercising. I know that some people really keep track of all their numbers, but that would be overwhelming to me. When I was working out at the gym for an hour a day several years ago, I was eating induction level carbs and did fine. I was doing both cardio and weights and didn't have a problem with fatigue while working out. I guess you'll just have to see how your body reacts to it all. I think sometimes that reading these boards brings more confusion.

And, you may not see weight loss for a while since you'll be building muscle. But, don't forget to take your measurements because you'll be sure to see a loss in inches.

I wonder if a protein shake would be a good thing to have before or after your workout. Experiment and see what works for you.

[Low Carb Mommy]

You always seem to know how to bring peace to my questions Sue. I really needed that this morning. I put questions on the exercise board and not one person has responded. I was eating some protein before my workouts last week and did fine. I didn't feel weak at all. It's these sore muscles of mine that are really making it difficult. I guess I just have to push through until they get adjusted. I meant to have DH take my measurements Saturday morning but I forgot. I will have to do that though. Thanks for the encouragement!

[seb]

You're welcome.

Talk about sore muscles, oldest DS is taking a body building class for PE. Now, my son is in good shape, doesn't have an ounce of fat on his body, can beat just about anybody in anything physical he does, etc....but after the first week of body building he could hardly move. It was painful to watch him walk, and even eating was hard because he had a hard time getting his arms up to his mouth. Actually, it was quite comical. But, by the second week, he was just fine. All those aches and pains just worked themselves out, and he will really be ready for wrestling come November. So, just to encourage you that this soreness won't last forever, and actually good because repairing those damaged muscle tissues will strengthen them.

[NewYorkGiants32]

Hi Beth! I am so sorry I have not posted in your journal for awhile, I read it daily....but I always seem to get distracted when I am ready to post.

That picture of you w/ your hair pulled back is SO pretty! Your face is nice and slender and if you do not mind me saying so, you look much younger in that pic.

You raise up so good questions regarding exercise...I think if you post the question in the ML you will get more responses...of course I am sure it will be moved, but there are a few people who I think could answer your questions but they hang out in the ML.

[Livywilltim-mom]

Wow, such amazing exercising here woman!! You go

Hugs

[Low Carb Mommy]

I got a little clarity this afternoon on the questions I had. I talked with one of the trainers. She said first off that you should always warm up your muscles before stretching. Never wake up and start stretching. Wait until after your hot shower or an activity such as walking that gets the muscles warm. So, she recommended that I do about 10 minutes on the treadmill before starting weight lifting. I can either stretch before all weight lifting or after I do each machine. Then, do the cardio (treadmill or cross trainer) last after weight lifting.

The second thing she recommended was to never lift weights two days in a row. The most optimal for weight loss is 3 times a week with rest days in between (like MWF). She said that you can do cardio on the off days if you want to do something, but always have at least one day of the week you do nothing to rest (ie Sun.).

I feel much better now. I had a little problem with the computer today not recording one of the machines (glutes) I did. I hope they get the problem fixed. If I am going to take all this effort to go and work out I at least want my records to be right!

Gotta go cook dinner....

[PalmTreeGal]

Beth, part of the reason I have not been exercising is that paranoia about doing it "wrong" and confusion about what I SHOULD be doing. Yoga, pilates, balance work, weight lifting, cardio, HIIT . . . I have been able to be consistent with doing low-impact aerobics videos in the past, but everyone says weight-lifting is more important. And I don't think I can get motivated enough to do both, so I just don't do anything. And I'm not sure about how to do some things I want to do, like deadlifts, and I know you can hurt yourself if you do it wrong.

Funny, I don't feel this way about my diet, I have learned that high fat and low carb works for me even if it's against mainstream nutritional advice. But in the face of varied fitness advice I am paralyzed.

[Low Carb Mommy]

Good morning LCF's!!!

Mandy~I felt the same way for a long time. I was great with doing a tape at home or the treadmill when I felt motivated to do it. I can tell you that it makes a world of difference being in a place where exercise is very important to those around you. For some reason it makes you want to be better. It also makes you accountable even though no one in there knows you. I have done a complete turn around and it is very exhilarating. I admit those machines can be intimidating. But once someone shows you how to do it, they are NOT hard to do. I would suggest you read the chapter on exercise in the Atkins book (something that I skipped up until now ). It will get you motivated to do something. And something is better than nothing. Get to moving girl!



Speaking of the Atkins book. I decided to pull it out this morning to see if Dr. A had any answers to the questions I have been having. And sure enough he did! (Why is it we can so quickly forget this book? )

Besides Dr. A saying why it is important to exercise and that you really don't have to do that much to get results , he also addresses the carb-loading myth. This is the idea that has weighed heavily on my mind this past week. I thought I would take a few things he said and put them here in my journal.

"You've probably heard of marathoners and other elite athletes inhaling gargantuan amounts of pasta before a big endurance events, often referred to as "carb-loading". It turns out that "fat-loading" may be more effective. More scientific research is required; however, studies on both animals and humans have suggested that a fat-rich diet may increase endurance. A 1994 study compared the effects of a high-carb/low-fat diet and a high-fat/low-carb diet on two groups of trained cyclists. During high-intensity exercise, the groups performed equally well; during prolonged, moderate-intensity exercise, endurance was significantly enhanced among the cyclists on the high-fat/low-carb regimen. Two other studies on humans suggest that increasing dietary fat from fifteen percent to forty-two percent increases maximum oxygen consumption and endurance capacity. My review of the published research suggest to me that increases in dietary fat may be beneficial-not only for general health, but also for physical endurance."

He also goes on to say:
"On a low-fat and low-calorie diet people can do serious harm to themselves by overexercising. When the body isn't getting enough protein from food, it turns to its only source of no-dietary protein: muscle."
"The other benefit of a controlled carb nutrition program is that your metabolism won't go into starvation mode when you start exercising. If you give your body all the protein and fat it desires, your body will know that food is plentiful. It will then accept your running, walking, stair climbing, or bicycling and leave your metabolism to hum along, and maybe even step up its pace.


On to me....I did good yesterday at the gym. My muscles feel much better today!! I can feel it more in my legs than my arms. My muscles are adjusting! I got on the scales this morning and weighed a pound less. I can feel myself tightening up and it's only the beginning! I am encouraged! Diet was also good. I have found an increase in my appetite right after exercising but I am going to be careful to feed my body the right things.

Menu from yesterday:

B~Atkins protein shake
S~3 cheese microwave chips
L~Sm. pack of tuna w/ T mayo, salad w/ Caesar bacon ranch
S~Atkins bar
D~Pork chop fried in EVOO (no flour of course!), couple of spoonfuls of french style green beans, fried cabbage in CO, loaded (cheese, sc, butter)cauliflower, tea w/ splenda

[seb]

I can hear the exciting in your post about exercise. That's great! Looks like you're also learning a lot in the process.

When I was going to the gym, I really enjoyed my time there with the machines, treadmill, elliptical machine, and the indoor track to walk on. But, since we live in a small community, and this is the place to go, I was always running into people that I didn't want to see me exercising. So, I just dropped it after a few months and started a program at home.

[Low Carb Mommy]

Sue~Yeah, I can understand how that would be embarrassing. Luckily the only people I might bumped into would be the parents of kids at our school. But so far, that has only been one person. I just love the Y though because there are "real" people in there...not a bunch of body-builders. Everyone pretty much keeps to themselves.

[Low Carb Mommy]

Originally Posted by Livywilltim-mom

Wow, such amazing exercising here woman!! You go

Hugs

Thanks Jaime! You really know how to make a person feel great!

[Low Carb Mommy]

Originally Posted by NewYorkGiants32

Hi Beth! I am so sorry I have not posted in your journal for awhile, I read it daily....but I always seem to get distracted when I am ready to post.

That picture of you w/ your hair pulled back is SO pretty! Your face is nice and slender and if you do not mind me saying so, you look much younger in that pic.

You raise up so good questions regarding exercise...I think if you post the question in the ML you will get more responses...of course I am sure it will be moved, but there are a few people who I think could answer your questions but they hang out in the ML.

Listen, I am the same way with post in other journals. I read yours too! Thank you for the compliment. DH says he likes my hair pulled back too. Now that I am going to the gym often, he gets to see it that way most of the time. Thanks for the recommendation on posting in the main lobby. It seems that that is the only place to get responses.