4lb down and 6.5 inches off in 1 month

Last Saturday my PT checked my weight and measurements and from 2 January – 3 February I have lost 4lbs and 6.5 inches – way to go. This is healthy and sustainable weight loss, that is less likely to go back on as with faddy diets and a bonus inch loss thrown in from my exercise regime.

What have I been doing this month re cap:

  • Following my DNA Fit results 60% Power, 40% Endurance and eatting 70% mediternean diet (for me this is vegetarian in the week).
  • Strength training – 1 hour, once a week
  • Circuit training with weights – 1 hour, once a week
  • Joined a running club – 3 mile endurance run with the group once a week.
  • A 3 mile interval or slow run with my neighbour once a week
  • If I have time a speed interval training run on my own for about 20-30 minutes once a week.

So I need to commit to a plan for the remainder of February – the last week has been challenging as husband had an operation, so a lot of juggling a 40 hour work week and 2 children!  I have had 2 really bad food days this week, so looks like a static one on the weigh tloss front.

February Plan – to boost the calorie burn

Aim to get my DNA Fit suggested Macro’s right 50% Carb, 15% Protein, 35% Fat. Calories were 1300-1400 per day – I am going to aim for 1200 per day average over the week, days I exercise may be more and when I don’t will be less to equate to 8400 calories over a week.

  • Saturday (today): PT Circuit training – 1 hour, followed by a 2 mile run. Est. 550 calorie burn.
  • Sunday: 3 mile endurance run. Est. 350 calorie burn.
  • Tuesday: PT Strength training – 1 hour, followed by a 2 mile run. Est. 450 calorie burn.
  • Wednesday: 3 mile endurance run with running club. Est 350 calorie burn.
  • Friday: 3 mile interval run – 2 min run & 1 min walk. Est 350 calorie burn.

Total estimated calorie burn from exercise: 2050 (target is to burn through exercise approx 2000 per week, that should equate to just over 1/2lb weight loss a week)

Right – I had better get my skates on as off to Circuit training in 15 minutes – have a good week all!!  Here is a picture of me pre my running club run this week – it was 1 degree celcius and dark – hence head torch!!

IMG_3724 Me running club blog image

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My DNA Fit test results are back!

My DNA Fit test results are back!!!

It made an interesting read and I am going to adapt my exercise and diet accordingly throughout the process of getting fit and healthy. So what did my results say – here is a short summary of my results:

Exercise: Recommended weight training and HiiT style training

60% Power  40% Endurance – so I need to tilt towards more power exercises like high intensity interval training and weight lifting, with a bit of endurance thrown in. This is what I have tried to do over the last week.

Diet: Recommended a Mediterranean Diet – I do not like fish, but have decided to go vegetarian Monday- Friday and have meat at weekends. I have listed my results below with what action I have taken.

Carbohydrate: Medium sensitivity – eating wholemeal bread and pasta.
Saturated Fat: Low sensitivity
Lactose: Tolerant – ditched the Almond milk and back on regular milk
Coeliac: Low – eating wholemeal.
Vitamin B needs: normal
Vitamin D needs: normal

To watch:
Alcohol: Raised sensitivity – not drinking at moment, if do no more than 3.
Salt: Raised sensitivity – no added salt to my recipes.
Caffeine: Raised sensitivity – changed to decaf organic tea.
Cruciferous vegetables need: Raised – making an effort to incorporate more into diet.
Omega 3 need: Raised – taking organic milled Flaxseed in porridge and have capsules.
Anti-Oxidant need: Raised – lots of fruit and veg in diet for vitamins A, C and E.
Detoxification ability: Medium/Slow – not to exceed 2-3 servings of grilled meat or fish.

So I started following DNA fit guidelines from Monday 15th Janaury and another 1 lb dropped off this week.

Here is a catch up of 2018 so far, I have been busy and have tried to keep moving.  All day meetings at work are the hardest days to hit 10,000 steps, here are my step averages/calorie averages/exercise for the last 3 weeks:

  • 1-7 January 2018 = 85,509 steps.
  • 1-7 January average of 1232 calories a day.
  • 1-7 January = 3 exercise sessions: PT Weights session 1hr, PT circuits session 1hr, Jog/walk intervals 33 mins.
  • 8-14 January 2018 = 61,760 steps.
  • 8-14 January = average 1303 calories a day.
  • 8-14 January = 4 exercise sessions: PT Weights Session 1 hr, Interval run 30 mins, PT Circuits Session 1 hr, Interval Run 30 mins.
  • 15-21 January = 63,638 steps – need to do just over 6000 more steps today to reach my 70,000 average.
  • 15-20 January = average 1267 calories a day.
  • 15-20 January = 4 exercise sessions: Interval Run 25 mins, Interval Run 30 mins, PT Circuits Session 1 hr, Interval Run 15 mins, Interval Run 25 mins (in the pouring rain)!

Weight loss to date 2.1lbs @ 20 January 2018. Slowly but surely!

A week of exercise and detox

I weighed myself on the 1st January at 154lbs, I have weighed myself on 7th January at 153lbs.  I can not believe the effort it takes to get a -1lb loss, but I will keep going.

This week I have cut refined sugar, wheat and dairy from my diet.  From my weight loss stats I would guess that I am not sensitive/intolerant to any of the above, which I suppose is good knews. Next week I will eat wholemeal only, just going for a balanced diet approach.

I have started taking probiotics again, I am taking OptiBac probiotics for everyday new MAX version with 50 billion live cultures per capsule which includes L.acidophilus NCFM which has been the focus of the most recent research with its ability to resist stomach acid and bile.

I am drinking at least a litre of water every day, a mixture of mineral and tap water.

I have a personal trainer who I am seeing twice a week, started back on 30th December, and I am mixing my training up with at least two weight training sessions a week and 2 cardio sessions a week, plus 10,000 steps a day and my FitBit is set at a 1000 calorie deficit a day (which is very difficult to achieve).  This week I did:

Tuesday: 30 minutes Suspension training

Wednesday: 1 hour weight traininer/power

Saturday: 1 hour PT Cardio session

Sunday: 30 minute interval jog/walk

I have started an Instagram account to track my progress @workingmummygetsfit you will see my Fit Bit stats – calories in and out each day along with steps and how many minutes I have been active each day.

Here is a post I hate and my daughters say it is embarressing!!!!  This is from yesterday (6 Jan18) me trying to squeeze into some new UK Size 10 chino’s – needs must to motivate me:

Lisa Blog image

A New Year Healthy Lifestyle Plan

Happy New Year to all – may 2018 be the best year ever and you get a step closer to achieving your dreams.

Reflecting on 2017, I have learnt a lot about myself and know the pitfalls and barriers that stop the weight loss and regular exercise – see list below:

  • Family holidays – where you throw caution to the wind, even though they are active still consume wrong food choices accounted for 8 weeks of 2017 (an unusual year as usually get 5 weeks).
  • 2 x injuries from exercise – a tight painful calf just as I reached the 5k jog point in May, that would not go away, then a pulled muscle in my back that made me feel like eating sugar.
  • Poor food planning/shopping – which is critical when working full time.

I am starting 2018 with renewed vigour.  I am breaking my targets down into smaller chunks, so goal one is for the first 4 weeks of January (to the 29th):

  1. Have 2 x Personal Trainer sessions per week
  2. Start running (if raining/icy use XTrainer) again 2 x 15 minutes per week, followed by 15 minute weight or TRX Suspension session.
  3. Walk 10,000 steps a day or 70,000 over 7 day week.
  4. Keep an eye on calories and keep under 1300, but can earn more calories through exercising. Log on Myfitnesspal.
  5. Cut refined sugar, dairy and wheat from my diet. (Can reintroduce Wholegrain wheat after 2 weeks)
  6. Aim to lose at least 6lbs.

 

Christmas Weight Gain or not

OK, nearly at the end of my first year and I would say it is looking like a 10lb loss over the year, should have achieved more, but holidays, injuries and a new job seem to throw me off focus.  It is still a juggling act, I work a 40 hour week – sometimes more like 48 hours and have 2 kids age 14 and 10. As well as helping my husband out with his company, it is a pretty full on life with not much ‘Me’ time at all!!  I am jealous of the stay at home mums, who turn up to school in their Gym kit, go for a work out and have time to shop for a perfectly healthy lunch and all afternoon to prepare and plan dinner. I was slimmer when I worked from home, but saying that I do love the adult company and challenges of work.

2018 will be a new focus and I will be continuing with my Personal Trainer on getting strong and fit and eating healthily – no faddy diets here, just a good balanced whole meal diet of home made food, lots of water and at least 5 a day. This is long term healthy eating, I will also keep an eye on my calories in and calories out.

I am proud to have bucked a trend as I am the lightest I have been for 4 years to see in the new year – last year being 10 lb heavier. I am 10 Stone 12lbs, though have gained some since my 10st 6lb summer weight hit. This is still pretty good, I am still wearing a size 12.

I am excited for the New Year, have new running trainers on order and some new Gym kit. I have also treated myself to a DNA Fit test for fitness and diet, I know it is just a guideline but all very interesting and cutting edge. This company now also reside in Selfridges, London. Anyway I won’t have any results until mid-January so will keep you posted. I predict I will be 50/50 Endurance/Strength for my exercise and I don’t think I am intolerant to Carbs, but no idea about the rest, so will be interesting to see if I am right.

I will try to write an update on New Years Day/Eve, with my year start weight. I will have 12 weeks to my first goal, of 9 Stone something, ready for our family Ski holiday.

 

 

Sugar in milk – I had no idea?

I was logging my breakfast in MyFitnessPal today, healthy plain porridge and could not understand why it said there was 9 grams of sugar in my porridge – turns out it was the 180ml of Semi-Skimmed Milk. Now I am trying to keep my sugar under 40g per day, that includes natural sugars – which under further investigation I realised lactose (sugar in milk) is a natural sugar. But when measuring sugar levels cows milk can really bump it up – so plan B is revert to unsweetened Almond Milk and I can not taste much difference!

More information on milk is here, which is an interesting read BBC Which milk is right for you.

I am still on my journey that started in January 2017, one thing I have realised is that there is no quick fix (or you regain your weight just as quickly), it is a slow long term journey combining fitness and a healthy balanced diet.

The bit that I have found hardest over the last almost 10 months is being organised with my food, and working a busy working mum doing a 40 hour week with a husband that works into the evening!

I built my running back up to 5k and then had a calf injury so had the summer off, in September I visited a Chiropractor and found my pelvis was out of alignment and this corrected my calf. I started running again and saw a Personal Trainer once a week on the 7th October I weighed 10 Stone 9 lbs, so have lost approximately 1 stone since Christmas but been pretty much stuck around this weight for a while.

Early September I started a free weights programme with my Personal Trainer and mixed in jogging as my cardio, though have had another set back as over stretched my lower back on the Swiss ball exercising at home (not part of my programme, just seemed like a good idea at the time) and could hardly walk for the pain. So though I started a 12 week programme with an aim to drop a stone, this is now looking unlikely due to injury. Luckily a couple more visits to the Chiropractor and I have healed over 2-3 weeks, now getting back with the programme, though it did take a knock to my motivation and was off programme for a couple of weeks, hence static weight!!

One thing I can say is this is not easy, I am now back on it with  TRX Suspension Workout, which I will aim to do 4 times a week and then also add my weekly PT session which is 30 minutes for the next 4 weeks, then I will up it to an hour.  I am lucky enough to have an Elliptical Trainer in my sitting room that I will use to top up my cardio – and I must add I am still stepping using my Fitbit.

Long term I want to lose another 2 Stone, bringing me to 8 Stone 9lbs and to have excellent Cardiovascular fitness and good strength. This is not a quick fix it will be slow, I am hoping through my ups and downs that I can reach this by my next summer holiday.

Short term I am aiming for another 10lbs to get me to 9 Stone 13lbs. I am exercising and eating a healthy balanced wholegrain diet, and keeping an eye on sugar consumption – with the odd day off to have a life!!

Now I am over my lower back injury, I am back on it planning my healthy meals and doing my exercise, I will try not to leave it so long before my next post!!

 

 

 

Fit Bit Fit

My updates seem to have changed to monthly, due to being so busy. I have still been losing weight but it is a slow process as social life has been getting in the way, plus the odd Pimms or glass of Rose!!  I weigh today 11 July 2017, 10 Stone 7lbs, so a 4lb loss over the last month (maybe a stone was ambitious lol).  I am pleased as I have lost 15lbs since the new year and had a couple of months off during that time.

I am doing 10,000 steps a day and have been running to up the calorie burn, though suffering on and off from a sprained calf (this is because I was running 6 times a week, so have cut back to 4 times a week).  Together with upping my exercise I have been making sure on most days I do not go over an average of 1300 calories a day over a week.

I can now jog for 3 miles and the Fit Bit App says that my cardio vascular fitness level is very good scoring 37, so I am pleased with that achievement too!

I have a week to go until my months holiday in Europe, I am a UK size 12 and have treated myself to 3 new bikinis and some new shorts and tops.  I am doing one last push this week to lose a couple more pounds as my target was at least to get to 10 Stone 4 lbs before my holiday.

I am also taking my weighing scales on holiday with me to make sure I do not gain weight. In fact I am hoping with out the stress of work I will lose a few more pounds and come home at 9 Stone something, I will be keeping up my 10,000 steps+ a day as a minimum and am taking my sports kit.

Summary

I am a petite frame, 5ft 3 inches tall. My BMI is 26, so I am just in the overweight bracket. A healthy weight range for me according to the NHS guidelines is 7 Stone 6lbs – 10 Stone 2 lbs.  I think my ideal is 8 Stone 7-10lbs.

Starting weight: 11 Stone 8 lbs in 1.1.17   – Current weight: 10 Stone 7lbs [Target: 9 Stone]

Starting waist measurement: 37 Inches – Current waist: 33 Inches [Target: 28 Inches]

Starting chest measurement: 40 Inches – Current chest: 38 Inches [Target: 36 Inches]

Starting hips measurement: 42.5 Inches – Current hips: 41 Inches [Target: 38 Inches]