Time for the weekly update! (I've changed the title of my usual Tuesday post to not be quite so scale-focused. I really want this to be more about overall good health.)
I guess I overreacted a bit last week with my setback, but it did make me more aware of some of the things I wasn't doing well. So I'm delighted by this week's progress...although a little bewildered, because I took it a bit easier activity-wise than previous weeks. The lesson, I guess, is that it's okay for me to aim for "moderation in ALL things." I'm finding, though, that with fitness, it's hard to not get swept into the "more intensity is better" frame of mind. I do know that yesterday morning, running felt good again, so perhaps cross-training is the way I should go. I'm sure that it being lighter in the mornings again helps; I was out running during the most beautiful sunrise yesterday.
Progress this week:
7-day blood glucose average: 109, but had 2 mornings >=120 (90-day average is now 125! My eventual goal is to get and maintain my a1c below 6%; in diabetes circles, this is known as "being in the 5% club.")
Weight: -4 pounds (56 total)
Food: 5 meatless low-fat meals and 2 fish meals.
Exercise: 2 days of 70 minutes cardio; 2 days with 30+ minutes cardio and 1 day with 20 minutes cardio (tap lesson DVD :-). 3 arms & abs strength training workouts. Halloween was an active rest day: I was on my feet a lot that day, which I think helped. For some of the cardio, I tried 2 new workout videos via Netflix. (Love the Roku box; it enables me to watch things from our "instant watch" list on the TV.)
Misc: Went to sleep early one night. Rest seems to help with the morning fasting glucose numbers. And I've noticed they are always lower on the weekends...go figure!
Goals for next week:
7-day blood glucose average goal: <= 120, with morning numbers <120.
Weight goal: Same or less
Food goals: 3 or more meatless, low-fat meals and 2 or more fish meals. Lighter eating if dinner is after 7 p.m. (Meaty dinners after 7 p.m. or snacks after dinner seem to bump up the morning fasting blood glucose levels.)
Exercise goals: At least 30 minutes of cardio 5 days; 3 days of arms & abs strength training workouts; try a new workout video one of the mornings; do at least 3 runs (weather-permitting).
Misc. goals: 7 or more hours sleep/night (which means being in bed before 10 p.m.)
5 comments:
I like how you've changed the focus of your weekly summary. It seems well-rounded now and includes an analysis of the changes you've made and results you've seen.
I've found that cross-training can really help with the running. Right now I am dealing with disappointment because my running partner is moving to NZ for 12 months and I haven't found a replacement yet. Actually, I don't think I could ever truly replace him.
Thanks! Yep, I felt it was time to round it out a bit, especially after reading the post about scale obsession on MizFitOnline and after the question the CDE asked me: "How will you react when you no longer see movement on the scale?"
I'm sorry to hear that you're losing your running partner for the year. I'm a lone runner, but I can imagine how nice it would be to have someone at a comparable level to run with (also safer, too).
When we think about weight loss it is important that we go for weight training programs .these programs will definitely work out and burn the fat which is difficult for us to burn out.
Congrats on the great progress! Diet Coke and Zingers recently did a post on top ten weight loss mistakes (according to WW). Working out too much is one of the mistakes.
Ya, he was my favorite running partner ever because we do run comfortably at the exact same pace and he NEVER complains. I know when he's struggling b/c we're good friends and I adjust accordingly, but he never whines. Also, he's willing to run even if its pouring rain out, which may be the case this afternoon.
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