http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/ Atkins Diet en Mon, 23 Nov 2009 06:40:29 GMT vBulletin 60 http://www.atkinsdietbulletinboard.com/forums/images/misc/rss.jpg http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/ http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/55-couch-potato-5k-training-week-2-day-1.html Tue, 17 Jun 2008 18:29:59 GMT I'm loving my new exercise routine with the addition of this running program! Now granted, what I do ISN'T running per se, but a v-e-r-y slow jog. :) However, I can tell it is taxing my body more so than just walking & it makes me sweat! :) Gotta love that!!

So today was the start of Week 2, Day 1 of training, which means this:

Brisk 5-minute warmup walk.
Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.

Afterwards, I continue with walking on the indoor track until I hit 3 miles (sometimes more). I figure I should let my body get used to what 3 miles feels like. :)

Then it's off to more stretching. I then either go on the elliptical machine, stationary bike, or I do a round of circuit training.

After that, it's time for abs, stability ball work, and pushups. I just added the pushups just today. I saw this young woman doing man-style push-ups this morning and it really inspired me! She had well-defined arms and looked very fit.

Besides losing weight and having my body shrink, I'm enjoying the new found energy I get through the day, increased sense of well-being, and I'm just *happier* than I've ever been before. Since nothing else has changed, it *must* be from exercise!

Anyway, this is my exercise routine in the mornings before I go to work. I wake up at 5 AM and get to the campus gym by 5:30 when they open. I then shower, dress, and then walk to my office and find that it is a great way to start my day!

On the weekends, I have more time to devote to exercise, so I'll spend even longer at the gym or workout twice a day (AM and PM). In the evening workout, I'll incorporate yoga to help increase my flexibility and do some more cardio and ab work. If I'm still feeling a bit stiff, I'll do more stability ball work. It's a life saver for my back!!!

Yesterday, I had my annual physical and my physician was incredibly pleased with my improved health. I received the green light to increase my workout load, but told me not to overdo it. He liked the couch-to-5k training program and said he would look into starting it himself! How about that! :D

Well that's all for now!





]]> biogeek http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/55-couch-potato-5k-training-week-2-day-1.html http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/45-exercise-atkins-pays-off.html Thu, 12 Jun 2008 13:03:42 GMT So yesterday, I was grumbling about my first step on the scale and facing the realization of gaining weight from my medications. I pushed myself at the gym and reduced my carbs to rung 3 of OWL. Everything else was relatively the same. Today, I weighed myself again and now weigh... So yesterday, I was grumbling about my first step on the scale and facing the realization of gaining weight from my medications.

I pushed myself at the gym and reduced my carbs to rung 3 of OWL. Everything else was relatively the same.

Today, I weighed myself again and now weigh 225...that's a 1.25 lb loss, friend! I'm pretty darn pleased and will continue my journey to good health and fitness.


]]> biogeek http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/45-exercise-atkins-pays-off.html http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/42-increasing-my-exercise.html Wed, 11 Jun 2008 19:13:16 GMT I weighed myself this morning after being scale-free for several months. My blasted scale said 226 pounds. I have to admit, this was quite frustrating, but I had expected it. Why? Well, it wasn't because I'm a cheater and eat carb-laden foods and such. My doctor had warned me that I would gain weight from my medications, and he was right! I gained 25 pounds!!! *sigh*

With this number burned into my mind, I went to the gym this morning with new found gusto. I'm still doing the couch-potato to 5K training, but I also workout on the elliptical and rowing machines. Other days, I walk several miles and then lift weights. Thankfully, today was cardio day, and I was able to push myself further than ever before.

Here in Lawrence, there is a community exercise program call Red Dog's Dog Days. It is one tough program and it is in its 25th year!!! I'm seriously considering participating this summer and hope to drag my poor DH with me! :) We'll see how that goes.

As for my medication, I know I need it, so I just need to be patient. I'm thinking about dropping to rung 3 of OWL while increasing my exercise. My goal is to overcome the medication's weight-loving ways while improving my cardio-vascular system and eventually eliminating my medications. That will be a glorious day!!
]]> biogeek http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/42-increasing-my-exercise.html http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/22-typical-menu.html Tue, 27 May 2008 13:52:03 GMT Yesterday was a typical Atkins eating day for me. This is what I had...

breakfast: 2 eggs, 2 slices of bacon, 1 Tbs olive oil, 1 Tbs mayo, 1/2 cup red bell peppers, 1/2 cup cucumbers

snack: flax "cracker"--2 Tbs flaxseeds (milled just prior to mixing) with a bit of cinnamon, 1 packet of Splenda, and a touch of water. Microwave ~ 30 seconds.

lunch: 4 oz salmon (smoked), 1 Tbs mayo, 1/2 cup red bell peppers, 1 Tbs sun-dried tomatoes packed in oil, 3/4 cup shredded cabbage, 1 Tbs sliced olives, 1 Tbs olive oil & vinegar

dinner: 1/2 ribeye (~4 oz), 1 cup Swiss chard, 1 Tbs butter, 1 tsp garlic, 1/2 cup cauliflower, 2 Tbs ranch dressing

Drinks: 1 cup of coffee in the morning with 2 Tbs cream and 1 packet of Splenda. The rest of the day, I had water (150 oz)

I took all my medications and supplements. I'll list my supplements sometime in the future. :)

I am concerned with some of my medications slowing down my weight loss, prednisone in particular. My body is slow to lose weight as it is, and has gone to a slower pace with the start of this med. I've been on it for almost a month. Perhaps increasing my exercise will help push through it?

Speaking of which, yesterday was Day 1 of Power 90. I did Sculpt 1/2, ab ripper 100, and did 20 minutes of exercises on the stability ball. I also walked for 1 hour. I would have worked in the garden more, but we've had severe weather for most of the holiday weekend. Too bad because my favorite types of workouts are the ones that are productive, i.e. yard work, gardening, cleaning. :) I was able to get about 5 hours of yard work done on the 25th, so all is not lost!

I think that's it. I should probably check on my net carbs/fat/protein ratios. Haven't done that in awhile. I try not to be low with my veggie or fat consumption, but I'm not perfect by any means. I'll enter these totals into fitday and see what they say. ]]> biogeek http://www.atkinsdietbulletinboard.com/forums/blogs/biogeek/22-typical-menu.html