I came up with the idea to establish three daily nutritional commitments (DNCs) from Jill Coleman. I like her approach and philosophy to keep things simple and sustainable. At the time I couldn't come up with three DNCs.
I've been thinking about the third commitment for a few days. This morning it dawned on me that my third commitment should be maintaining my daily food journal. Whether or like it or not, I do so much better when I keep a record of what I eat. This practice helps me to stay aware and conscious. There are days I have no idea how little or much I've eaten until I complete my food journal.
I also like the fact that these commitments are not set in stone. I can change them at will. For now, I think I will set with:
1. Eating breakfast
2. Eating protein with eat meal
3. Completing my food journal
Number three is also going to help me with my weight loss goals. I need to do a better job of tracking my macros. I do not eat nearly enough protein on some days.
I love Jill Coleman.Yesterday
she posted this awesome piece about daily nutritional commitments. According to
Jill, DNCs are
supposed to be easy to do every day and leave very little
wiggle room for getting into too much nutritional trouble.
When I thought about it, I only
have one DNC and that is to eat breakfast every day.It has taken me a long time to get used to
getting a daily breakfast and, to be honest, there I some days I really wish I
could skip breakfast.
At any rate, I decided I am
going to implement three DNCs as Jill recommends. Mine are to:
Eat breakfast each day.
Have protein with each meal.
Truthfully, at this time I am having trouble coming up with
a third commitment.So, for now, I will
continue working on these two.I’d give
myself an “A” with number 1.I still
have some work to do with number 2. I'll give it some thought and see what my third commitment will be.
What I like about I am learning is that when it comes to
good nutrition one size does not fit all.I like to keep my food plan as simple as possible.One other tip I learned from Jill Coleman’s site is to keep my food plan sustainable.As I make changes or try new recipes, this is the question I ask
myself:Is this sustainable?Can I see myself eating like this in a few
months? If I can’t see myself doing something long term, I don’t try to force
myself into it.I try it and let it go.
For the past three weeks I have been giving weight training
a try.I like to train with
weights.I have just never done it on a
consistent basis.Well, I found a full
body plan that I like and I have been doing it three times a week.Right now I am experimenting with the sets
and reps.I started off doing two or
three sets of each exercise for 10 reps.A couple of days I lower the weights and added another set.A few days ago I read an article about
varying the reps.It’s a good approach
for muscle growth.Yesterday I did three
sets varying the reps: 15 for the first set, 12 for the second set, and 8 for
the third set.I’m going to stick with
this approach for the week.
I am also concerned that I am not burning as many calories
with these workouts.I usually do 10
minutes cardio as a warm up and a cool down.Most times I do not have the energy to do any additional cardio after
lifting.However, that is the plan,
eventually.
As a result, my running has taken a back burner.I’m okay with it for now.I’ll get back to it as soon as my body gets
used to lifting on a regular basis.One
thing I am continuing to learn on this journey is not to be afraid to try new
things.“You live and you learn” is my
motto.
With this said, I am so happy to say that the scale is
moving again. I lost two pounds! In
addition to the weight training, I have gone back to keeping my food
journal.I hate and resent the fact that
I have to track my food BUT it is what is needed, for now, if I expect to
achieve my goals.I will keep working,
trying, and doing whatever it takes to get fit.
On another note, I joined Healthy Loser Gal's Awesome August Challenge. I always enjoy her challenges. I need all the motivation and support I can get. My goals this month are to:
1. Weight training three times a week
2. Meditate for at least 15 minutes a day
3. Drink at least 64 oz of water
4. Get at least 7 to 8 hours of sleep
5. Try one new recipe a week
6. Tweet something motivational each day using #hlgAWESOMEAug
I’m really getting into the weightlifting. I think it is becoming my second love. I’ve been doing some research (reading, watching YouTube videos) and trying my best to make sure I am getting the maximum benefit from my workouts. One of the things I am very concerned about is flabby arms. My arms are pretty solid. I have about 50 more pounds to lose and I don't want to have those batwings that some people get.
When I was home a month ago, my sister commented that my arms looked more tone. One thing I have noticed is that my biceps are more pronounced than my triceps. One reason for this is probably due to all of the plank and the push up challenges I’ve participated in.
So, last night I am reading and discovered that your triceps make up the majority of your upper arm. Who knew?
Yet, people, including myself, always want to show off their biceps. I can see some definition beginning in my arms. Yet, when I am doing tricep exercises, it’s pretty difficult to tell if I’m actually working the muscle.
With my biceps, it’s pretty visual. I guess that’s why the guys in the free weights area look in the mirror. (One of these days I am going to work up the nerve to work in that area. ) Anyhow, I need to keep studying. I also think that as I lose more body fat, my triceps will start to show too. What is all boils down to is clean, healthy eating – my nutrition.
I love Scott Herman on YouTube. He has some great instructional videos on proper lifting form. I can’t do a proper Bench Dip. I'll be working on achieving this.
Another person I really like is Jill Coleman. I like her more for the mental aspect of training. I actually discovered her on Comcast On Demand. I was looking for a quick cardio workout and she had a great beginner’s cardio kickboxing workout. I then started following her on Twitter and found out I really like her philosophy – she tweets quotes from Byron Kate, Miguel Ruiz, and others that I like.
From her I am learning how to be realistic about my fitness goals. While my genetics will dictate most of what my body is capable of, there are things, both physically and mentally, I can do to live a healthy lifestyle and be the best that I can be.
Today I finished my second week of consistent strength training. I've been doing a full-body workout three times a week. I have been focusing on form and breathing. I start with 10 minutes on the Spin bike as a warm up. Last week I did two sets of each exercise. This week I did three sets of most exercises.
Leg Press - 195/10 two sets; 210/10 - one set - going to try all sets at 210 lbs next week
Leg extension - 30/10 - going to bump this up to 50 lbs next week
Lying Leg Curls - 20/10 - two sets - working up to three sets
Lat Pulldown - 100/10 - three sets
Vertical Chest - 65/10 - three sets
Tricep Pulldown - 75/10 - three sets
Preacher Curls - 35/10 - working up to three sets
Shoulder Press - 50/10 - three sets
Ab Crunch - 65/10 - three sets -
Low Back Extention - 45/10 - tried one set for the first time today - going to try two sets next week
I am really enjoying weight training this time around. I think it is because I have a clear plan and I feel more comfortable in the gym. I am also taking it a bit easy. Usually, I start of too strong. This time around I am taking my time; stretching and drinking water. I still need to work on getting proper rest. I have been going to bed earlier but I still do not fall asleep until about 11 or midnight.
The downside is that I haven't been running since the Peachtree Road Race on July 4th. I'm planning to get back in gear beginning next week. I really need to sign up for a race so I can stay focus.
I’m pretty excited about giving these items a try. I’ve wanted to try the Honey Stinger Organic Energy Chews for a while. I’ve had the Jelly Belly Sports Beans. I used them during my Peachtree Road Race. I’ve never seen the Jelly Belly Protein Recovery Crisps. They sound interested. I already use nuun so I could also use an extra tab to keep in my bag.
So from time to time I participate in #RunChat’s Sunday Twitter chats*. Last Sunday I decided to participate in the Sunday chat just because I was still excited about completing Peachtree. Long story short, it was sponsored by Runnerbox that offered a code for free shipping. I decided to order the gift box.
I tried a six-month subscription to Bulu Box. I did discover two products that I have continued to use – Energems and Natural Calm. Overall, I was disappointed. With that said, I have been thinking about trying Runner Box, so this code was right on time. I received the giftbox, $24.95 yesterday. It’s packed with all sorts of stuff.
My first impression is that I should give RunnerBox a try. I initially went with Bulu Box because it was a monthly subscription. RunnerBox is a bimonthly subscription. There’s a “2 Box Starter Pack” I think I’ll order. Now that I am focusing on strength training, I’m looking for different protein and BCAA supplements to try.
It looks like there are about 10 or so products in this box. It's going to take a while to get through all these products, but I am looking forward to seeing what I discover.
*Did I mention I sported a #RunChat tattoo during the Peachtree Road Race?
