Health and Fitness Goals

I haven't weighed myself in a while, but I should. I've already had breakfast so...

Hopefully I can remember to do it tomorrow morning.

Work got crazy and other than small lunches, my goals flew out the window in January.

3 x walking 4 miles this week and spent 30 min in hot tub today at the hotel. Worked my feet and stretches. Needed lots of water after. I have a long way ahead for healing and weight loss.

Working on reducing caffeine before Lent. The first 48 hours were excruciating with headaches and difficulty with judgment and thinking. Today I was mostly fatigued. Tomorrow I have to get up early for a meeting so my boss said he'll bring coffee. But hopefully that will be the last one before a Valentine's Day.

A friend told me "keep swimming" from finding Nemo. I've never seen the movie.

I was feeling under the weather last week and it threw off my workout plans. I'm hoping to get back on track this week. I just worked out tonight. I had been fairly consistent and working out about 3x weekly doing HIT cardio since Christmas break. I had hoped to increase that this month, but I had a setback.

TheRealAriel said:

Weaning off of those addictive substances is a tough process, but hopefully you feel better soon!! And Finding Nemo is definitely worth a watch

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Thanks I hope to soon. My boss brought me a coffee this morning. Less than im used to but could feel the affects. It can be emotional too..

I've gone almost totally caffeine free the last month or so. I drink Swiss Water decaf coffee at home and at the Office. The only caffeine I've had is the two times I got a decaf latte at a coffee shop, and I know they don't use Swiss Water, so even a decaf is still going to have some.

YankeeGirl said:

I was feeling under the weather last week and it threw off my workout plans. I'm hoping to get back on track this week. I just worked out tonight. I had been fairly consistent and working out about 3x weekly doing HIT cardio since Christmas break. I had hoped to increase that this month, but I had a setback.

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Everyone needs a recovery week. Consider that and get back on the ring next week. Sounds like you were doing good and can continue it tweak that ngs after if necessary.Hopefully you are refreshed and ready.

mojoboy31 said:

I've gone almost totally caffeine free the last month or so. I drink Swiss Water decaf coffee at home and at the Office. The only caffeine I've had is the two times I got a decaf latte at a coffee shop, and I know they don't use Swiss Water, so even a decaf is still going to have some.

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Good tips!!! Thanks. That's encouraging. I know what it will bring steady energy, not swollen feet or fingers, less cold feet and hands, clear complexion and white teeth. Also more calm thinking.

I finally weighed myself. I've gained a few pounds.

I hope that is temporary.

peaceful-forest said:

I finally weighed myself. I've gained a few pounds.

I hope that is temporary.

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Praying whichever that you will be healthy no matter the gain. Remember if your strength training you will gain, but the muscle helps to burn fat while cardio is temporary.

sampa said:

Everyone needs a recovery week. Consider that and get back on the ring next week. Sounds like you were doing good and can continue it tweak that ngs after if necessary.Hopefully you are refreshed and ready.

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I've just completed a recovery week. But you also need at least one day where your body is at a 'rested state' each week during the active weeks.

During your recovery week, measure your heart rate first thing in the morning after waking up. Find a comfortable sitting position on your bed or a couch nearby immediately after waking up, wait 5 minutes and measure and then log your heart rate. Do this each morning of your recovery week.

The lowest heart rate logged during your recovery week is your actual resting heart rate (RHR).

At least one day a week during your active weeks, you heart rate should be hitting your actual RHR in the morning, if not, it should be close like only few pts higher. This is how you know you're not over-training during your active weeks. The best time to measure your RHR during active weeks is the day after your easy workout days or a recovery day. You won't get close to your RHR during your hard training days, that's okay as long as you're getting close to RHR at least a day per week.

As your fitness improves, your RHR may get lower over time. so it's prudent to measure your RHR during your recovery week

peaceful-forest said:

I finally weighed myself. I've gained a few pounds.

I hope that is temporary.

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It's probably just water, digested food, etc. My weight can fluctuate that much each week when I measure myself in the morning before eating nor drinking anything.

To get the most accurate monitoring of your weight, you should weigh yourself everyday each morning before breakfast, before drinking water or anything and calculate the weekly/monthly average of your weight and compare it with previous weekly/monthly averages.

Averaging your daily weight per week and comparing to previous weeks/months is the key to knowing if you actually gained or lost weight.

timewerx said:

I've just completed a recovery week. But you also need at least one day where your body is at a 'rested state' each week during the active weeks.

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Very informative. I'm not at that level yet. Maybe someday. Rest days are very important to me to allow muscles to recover. Right now I'm working on diet hydration for inflammation. Sounds like you have things down to a science. Have you read the book boundless?

sampa said:

Very informative. I'm not at that level yet. Maybe someday. Rest days are very important to me to allow muscles to recover. Right now I'm working on diet hydration for inflammation. Sounds like you have things down to a science. Have you read the book boundless?

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Some random information I read from a fitness forum. "Heart rate variability" is the phrase I think. High during active days and low during rest days would be good. Not high enough during active days and too high on rest days would be bad and sigh there is something wrong with the workout plan. Others I found out through trial and error.

Been doing 3.3 miles 3 x a week. This is by far the smokiest walk run though. 48 minutes. Bitter cold. Someone burning, the smoke wrapped a quarter of a mile through the fields and onto the road. Pretty sky though. There were blues and pinks and finally this dark pink that looks red.