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Lag a'mhuilin

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  1. I'm behind a whole week and a half on posts, so here goes Week 3: Monday - Sunday Mindful Eating (3 things per day in week 3) This is where the goals really fell apart. It turns out that 3 things a day was pretty ambitious for me while trying to form a new habit. I should stick with 2. My mindfulness came in spurts when I remembered to be mindful. Next challenge goal is mindfulness mindfulness! Also, this week mindfulness came in the form of recognizing some patterns or truths about portion sizes, things that I can actually turn into guidelines for myself... Example 1: I went to X pizza place and ordered an individual pizza for myself, which was less pizza than I would have normally eaten, but it turns out that it was more pizza than I needed to eat. So the guideline is "when I go to X pizza place I should order the individual pizza and side salad, only eat half the pizza, and take the other half home." Example 2: Went to get Chinese food and modified the order I usually get so it was about 50/50 chicken and broccoli instead of all chicken. Guideline is, "when I go to the Chinese restaurant order the broccoli chicken with the sauce from the other dish I like." It was my birthday on Saturday. I received a box of Mrs. Fields cookies and brownies in the mail on Thursday, sampled a couple and put the box in the freezer. Unlike Thin Mints, these are all individually wrapped and would need to thaw or be placed in the oven for a few minutes, so it's a lot easier to moderate them. Since Thursday I haven't had any more. Workouts I did have workouts M/W/F but I forgot to record them! Wednesday there were a lot of squats... I remember Friday: Friday 10 mins: 10 cal row 3 stair runs 2-4-6-8-10-12-16 (only got through the 10 set in the 20 min time limit) reps of: pull-ups (first 9 were un-assisted), burpees, shoulder press wall balls
  2. You're right. One thing I haven't been doing, which would probably help is to actually give myself points or check it off in a spreadsheet when I meet the goal I set out for myself. I have always stored Thin Mints in the freezer. They thaw great in mah mouth! Week 2: Friday - Sunday Mindful Eating (2 things per day in week 2) Friday: (2) ✔ 1) Lunch was a small salami sandwich with a bowl of veggies. I think I ate it over the course of 2 hours, grazing on the veggies. Took it slow and didn't feel too full for the gym. ✔ 2) Prepped a protein shake, sans water, to bring with me to the gym since the workouts have been more intense lately. Saturday: (2) ✔ 1) Ordered a salad instead of fries to go with my burger. ✔ 2) Purposefully ate dinner a little earlier than I would have (due to not being hungry) because I attended a comedy show and knew that if I didn't eat beforehand I would be so hungry afterward I might eat crap food or too much food! Sunday: (4) ✔✔ 1 & 2) Went to both Costco and the grocery store with shopping lists in my head. The only food I bought were fruits and vegetables to prep for this week and some more of those grainless granola bars. ✔ Throwing out the rest of the Thin Mints ✔ Prepping the veggies ---- Friday's Workout Warm-up 5 minutes on treadmill 5.5mph 1x: Side to side lunges, toy soldiers, 8 pushups, 8 situps, 8 inchworms Workout 20-15-10: Pull-ups (assisted by thinnest band) Front Squats (with two 25lb dbs) Lunges (with two 25lb dbs/15/15) Hanging leg lifts (on rings) 20-15-10: Push-ups Sit-ups (with 15lb plate) Bent over rows (50lb bar) Wall balls (12lbs)
  3. Week 2: Tuesday - Thursday Mindful Eating This has mostly been falling apart lately, not necessarily because I'm not mindful, I'm just making bad choices. I'm recognizing when I'm no longer hungry and when I'm getting full, but I'm choosing to keep eating for a number of reasons that just sound like excuses: I haven't eaten in a while and am was really hungry when I started; I don't want to throw away all this good food -- I even mentioned this in my first post (already dressed salad with chicken in it); there's only a little bit left on the plate. Being aware of the reasons is mindfulness too, I suppose, but this is not how this challenge was supposed to go! Successes: if I'm particularly hungry in the morning I've found that the grainless granola bars I got from Costco take the edge off until lunch. 210 Calories, 6g sugar (just nuts, seeds, cinnamon, salt, vanilla, and honey). Not all of my meals have been glutinous free-for-alls, and if I feel I've eaten too much at lunch I barely eat anything for dinner. Then I'm hungry in the morning, rinse, repeat. Fails: I bought 4 boxes of Thin Mints. Why? For nostalgia I guess. They're really not that great. Who can't eat just 4 cookies at a time? This guy! I think these are going out with the trash Sunday evening. I'd take them somewhere to share with people but I work from home, so my gym is really the only community I have to share with! I'm also in the habit of buying loaves of bread and snacking on them. These are good local bakery loafs. It's a $6 a week habit! It seems like when I want a snack I don't have healthy alternatives around that I actually want to eat at the time. What I do have on hand are veggies, almonds, walnuts, those grainless granola bars, string cheese. Going Forward: There are some foods that I eat which should be "sometimes foods," and if I decide to eat one, I should make it count -- gourmet fresh baked cookie > an entire column of thin mints. I should probably quit the loaf a week habit, but I won't. That should maybe be a sometimes food too, once or twice a month? For my nutrition plan to work long term I can't be denying myself things I want to eat. I'm trying to teach myself moderation. I should probably also consider having some other less healthy, but not terrible, snacks on hand that will satisfy a snack craving. ---- Wednesday's Workout Warm-up 5 minutes on treadmill 5.5mph 2x: Side to side lunges, toy soldiers, 8 pushups, 8 situps, 8 inchworms Workout On the minute for 8 minutes: 3 Deadlifts (105lbs / 105 / 127 / 127 / 157 / 157 /157 / 157 / 157) 10 min AMRAP (I think I may have gotten through 4 rounds?) 2 stair runs (up and down the stairs at the gym) 20 weighted lunges (20lbs first round, 15 thereafter) 20 skate jumps 2-4-6-8-10-12 KB Swings 35lbs Standing broad jumps Hanging knee raises (on rings)
  4. Week 2: Monday Mindful Eating Not bad today. Eggs and bacon for breakfast; veggies with dressing, deli meat, and crackers for lunch. Intense workout. Protein shake. Leftover Chinese food for dinner. I never felt super full. I was almost going to go out to eat and stop at a store for some diet soda, but then I remembered I should just eat dinner haha. That worked. 500ish calories for breakfast, probably less than that for lunch, probably a little more for dinner. Should I rebalance that with more for lunch and less for dinner? Or is it good to have more calories post-workout? Warm-up 5 minutes on treadmill 5.5mph 2x: Side to side lunges, toy soldiers, 8 pushups, 8 situps, 8 inchworms Workout All bodyweight today, but so exhausting! 5 mins or 4 rounds: (I was 10 squats shy of completing all 4 rounds) 5 pull-ups (First 2 rounds, and first 2 pull-ups of round 3 unassisted. Then, I started using a light band) 10 push-ups 20 squats 10 mins or 4 rounds: (I almost finished 3 rounds) 8 pull-ups (heavier band on the last round) 16 push-ups 24 squats 10 mins or 4 rounds: (I finished exactly 2 rounds) 10 pull-ups (two bands) 20 push-ups (knee push-ups started at #15 of round 1) 30 squats 2 rounds 30 lunges 10 burpees plank while the other suckers did burpees Strange Planet by Nathan Pyle
  5. Week 1: Saturday Mindful Eating I actually feel pretty good about this. After fasting for ~21 hours(!) I had a good sized late breakfast/lunch around 1:30 and didn't feel overly full. Then I went on a 5 mi walk on some trails around town. At dinner time I prepped my beef stew to slow cook for 10 hours overnight and just grazed on some veggies. Week 1: Sunday Mindful Eating Eh taken as a whole it was a pretty mediocre day for mindfulness. I had a very light lunch and then ran some errands. Around 5 I was pretty hungry and stopped in at Five Guys. The mindfulness here was that even though that wasn't the best choice, I paid attention to the calories on the menu and ordered the smallest things I could. But I also ate a bunch of bread that day. Overall I probably consumed too many calories for the day.
  6. Week 1: Friday Mindful Eating Oh boy... I messed up today. I had a late lunch, ate way too much, not paying attention to signals that I had had enough. I also drank a whole pot of green tea, which isn't terrible, but didn't help me feel less full! Three hours later, I went to the gym. Let me tell you, the rowing machine is like a stomach pump. I had to keep stopping to burp or wait for my stomach to settle and hope nothing came up! It's late evening after the workout right now. I think I've probably consumed all the calories I need for the day. I still feel full, which is a bummer because a protein shake might help my recovery right about now. Note to self: Don't eat too much. This especially applies if I'm eating after 2:00 on a gym day. By the time I wake up tomorrow morning I will have fasted for about 18 hours. That'll feel good hopefully. Warmup 500m row 2x: toy soldiers, 5 pushups, 10 situps, 5 burpees Workout 5 Sets: 10 bench press (105lb first round, 85lbs last 4 rounds. I'm still recovering from a torn muscle while benching back in January) 10 bicep curls (30lbs) 500m row 3 Sets: 10 dips 10 (each side) Russian twists with 20lb db 15 cal airodyne bike 2 sets: 10 burpees 1 min plank
  7. I almost always eat with a book on kindle or the kindle app on my phone. Sometimes in front of the tv. I'm trying to be mindful despite the distraction of a book so that I don't have to give that up. Week 1: Thursday Mindful Eating I can't say as if I was very mindful while I was eating, but after work I really wanted to go to the store and get something sweet like a diet soda or cookie (or few), but I just forced myself to have dinner instead (salad with chicken), and after that I didn't feel like I needed/wanted to go get anything else. I also wasn't terribly full after my meals, so that's good. Note to self: At meal time if my body is craving sugar, sweet things, or easy quick calories, I should just have the gorram meal instead!
  8. Last weekend I passed out water at an annual half marathon in my town that ends with free beer for the runners. I can't imagine wanting alcohol after a long workout like that! Day 3 (3/20) Mindful Eating I don't think I ate mindfully, but I didn't eat too much. Lunch was deli meat and crackers. Dinner was a salad with chicken. Apparently yesterday was leg day and I still hurt!... Warm-up 300 jump rope (sans rope for me. That's a skill I don't think I'll ever need to learn properly!) 2x: 5 push-ups, 5 sit-ups, side to side lunges, toy soldiers, hamstring stretches Workout 5 rounds: 8 back squats (85lbs) 8 overhead weighted lunges (per leg) (25lb plate overhead) --- 7 min AMRAP: 10 squat jumps 10 DB front squats (20lbs each side) 10 KB swings (25lbs) (I got through 3 full rounds and the jumps and a couple of squats from the 4th round) --- 4 rounds: 8 shoulder presses (70lb bar first round, 60lb bar other rounds) 1 min plank (odd rounds forward, even rounds split time between right and left sides)
  9. Day 2 (3/19) Mindful Eating I was pretty successful today. At lunch I put down my fork between bites and only ate half of what I would have normally eaten. Consequently, I was hungry again after a few hours, which is to be expected if I'm suddenly consuming fewer calories than my body is used to, so I had some veggies as a snack. At dinner I ate the other half, not quite as mindfully, but at least I was more aware of the portion size by that point. I made a list for meal prep, went to the store, and stuck to the list. I prepped a giant salad and veggies last night and have some more prep to do tonight (chicken for the salad and slow cooked beef stew with a chuck roast).
  10. Ever had Uigeadail or Dark Cove, both by Ardbeg? Dark Cove is the best peaty scotch I've ever had. The flavor lingers for quite a while after you're done.
  11. If it helps, it was part of the warm-up, and I resented every minute of it! Generally on a Sunday or Tuesday I'll bulk prep meals for the week. Usually this involves looking through cookbooks for something that sounds good or falling back on something I know how to make. I mostly cook paleo or paleo-ish meals, and really enjoy cooking. Most recently I roasted a chicken over a bed of potatoes, and I slow cooked a brisket. Every week or so I cut celery, carrots, broccoli, cucumbers, and bell peppers to have on hand for snacks or with a meal, and sometimes I prep a big salad. (I've found that if I just combine leafy greens, carrots, celery, and broccoli it will keep for up to a couple of weeks. Then, I can add cucumbers, peppers, and tomatoes when it's time to eat.) When it comes to managing portions, though. I don't have that particular skill! Yeah, I think I've posted with everyone but Warriors at some point. I was considering Adventurers, but there's too much snow for hiking at the moment! I forgot about the guild icon. How do I get the axe?
  12. Day 1 Mindful Eating Today I wasn't terribly mindful. I plan on prepping some food tomorrow evening. I ate a late lunch, which was really just a small snack of salami and bread. I'm out of bread now, so that will help going forward. I had some Chinese food for dinner after my workout. I should have probably stopped when I was half-way done. Warm-up 2x: Toy soldiers, Lateral lunge stretches, Forward lunges, 8 push-ups, 8 squat jumps 2 mins of burpees! Workout 250m row 50 body-weight rows 250m row 50 snatches (20 x 25lbs, 30 x 20lbs) 250m row 50 ball slams (20 x 16lbs, 20 x 12lbs, 10 x 16lbs) 250m row 50 hanging knee raises
  13. This is a disturbing fact I realized recently: I don't eat correctly. I'm in my late 30s and I never learned how. Sure, I put food in my mouth, chew it, swallow it, and repeat until my plate is empty, but that's the problem, isn't it? I frequently walk away full--too full. Honestly, I feel like I'm waddling away sometimes. I don't need to clear my plate. There's nothing inherently wrong with left-over food. Most of the time it can be saved for later. But good food tastes good, and if I'm not really thinking about it, I'll chase that feeling! That's the key. When I eat I'm not thinking about eating. I'm on auto-pilot. When I do think about it, and this has only started happening recently, I can recognize a point at which I'm no longer hungry, when I'm completely satisfied and shouldn't go on. I consume too many calories in a day because I'm not good at portion size and I'm not mindful of my own needs. I've been going to the gym regularly, three times a week, for a little over a year now. I started with a personal trainer and am now in a group class where the workouts are a mix of cardio, bodyweight, and weight-lifting. It's really as intense as I want to make it. I've put on a lot of muscle mass in the last year or so, and as a consequence I weigh more than I have in my life, even though my pants size hasn't changed. I can't out-lift my fork. With the overarching general goal of weight loss (body fat loss), my only goal for this challenge is mindful eating. I'm really trying to build a new good habit here, so I'm going to take it slowly. The ways in which I plan to be more mindful: Before the meal Prepping meals ahead of time Making a list before going to the grocery store and sticking to it Paying attention to calories when possible. Did you know that one Costco blueberry muffin is 400 calories?! I don't need that! Putting only as much food on my plate as I'll need to eat to not feel hungry (Hopefully learned in time) During the meal Eating more slowly. If necessary, fully putting down the utensil in between bites. Paying attention to when exactly I don't feel hungry anymore and actually stopping. It's not a tragedy to have leftovers, even if they won't be as good the next day. It's a learning experience when I have to toss out food because it wouldn't be good the next day. (I'm thinking of you, already dressed salad!) Also, restaurant portions are ridiculous. They should be ashamed of themselves! Week 1 I would like to be mindful in one of these ways at least once a day. Week 2, two a day. Week 3--well you get it. That's how I'll measure success. I'll probably post about my workouts here too. I'm not sure if I'm a warrior, but we'll see how I fit in! Thanks for reading and commenting! If you know of other ways I can be mindful of my nutrition I welcome your advice.
  14. Week 3, Wednesday - Week 4, Monday I might have to officially call it. This challenge is a bust. Here's what has happened every every challenge for the last, oh 4-6 challenges I've attempted: 2nd to last week I'm sick or injured and everything unravels because comfort foods sneak in and exercise stops. Pros: I'm still staying away from sugarI've lost about 5lbs this challengeI'm still meditating once in a while when I rememberCons: My lungs feel like crap from 1.5 weeks of coughingBread, rice, french fries, and pizza are back, though in much more moderation than pre-challenge In other news, I have a new job! In two weeks I will be able to work remotely from anywhere with WIFI and I'll be making more money! It will become more important than ever that I establish a fitness routine -- I have the potential to get into the best or worst shape of my life and to have a better social life or a much worse one. Here's to not becoming a hermit!
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