MORNING HIKE - We went and did Pinnacle - it was in Snow Creek Canyon so had great views. Walked up a wash full of sand and up a valley full of lava field. Lot's of climbing and scrambling. I started off last because I forgot to put my electrolytes in my water so was feeling crappy being so far behind. I eventually caught up to the group ( I had a guide with me as we had 3) and when we caught up to the middle group she pushed me ahead of them so I got pretty much caught up to the front. We got to the point where we made it to the sandstone mountains where we could start climbing. Stopped and i'm sure that I emptied atleast 1 cup of sand out of my shoes ( they have mesh on the toes which isn't ideal). Up up up we go!
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| I wore the wrong color shirt, if you look close and zoom in, i'm on top of the mountain - way up there! |
It was awesome, I love climbing on the rocks! Got the heart rate up pretty good and I set goals to have far to climb before stopping to push myself. That worked great. Made it to the top and enjoyed the view! Amazing how fast you can get from the canyon floor to the tops of the mountains!
The hike down was good. We went back through the Lava fields and got to see 2 lava tubes and big caves. Got back just in time for breakfast - I chose the same thing. It's just yummy!
After breakfast I wasn't feeling great. Was feeling very hot and had a headache. So I decided not to go on bike ride, but to go to lecture and get that one out of the way.
Lecture : Nutrient Density vs Calorie Density.
Main message was that
*** Feeling Full and Satisfied with your meals is the solution to weight loss and control. Not feeling satisfied leads to problematic behavior. ***
Every meal try to have
- half your plate fruits & veggies
1/4 lean protein ( 3 - 6 oz)
1/4 complex carbohydrate ( 1/2 - 1 cup)
1 serving of fat ( 1 -2 tsp or 1/4 cup avocado)
this will help your metabolism, sometimes by eating more you are making your metabolism more proficient . Being satisfied comes from Stomach Stretch and Density Receptors. They need to be triggered to feel satisfied. Fiber and Water ( fruits and veggies) makes up volume and this helps us
feel full.
Focus on taking care of yourself vs losing weight
Eat heavy foods that are high in fiber and water - they are more nutrient dense and they help us meet our food volume needs for the day.
A good goal is to add a fruit or veggie at every meal, start there!
Look at the ingredient list in food - not the label
Eat What you like - prevents the all or nothing mentality
To easily size up food - use your hand!!! So guess what if you have a larger hand you get to eat larger servings!
Carbohydrates - size of your first
Protein - palm of your hand and the thickness of a deck of cards
Fat - 1-2 thumbs or 1/4 c avocado
Fruits and Veggies - size of your fist
Eat a variety of each food group
GROCERY STORE TRIP - we went to Harman's grocery store with the dietician, it looks like a well organized chef's kitchen... amazing! Unbelievable store , we went around the store and discussed some items and better choices and things to look for
LUNCH
LECTURE AND OPEN GYM - I didn't want to do another lecture as I was not getting a great calorie burn in, I did however have a nice rest as I wasn't feeling well mentally and physically. So I went to the gym and went 50 min on the STATIONARY BIKE. I started peddling and instantly started crying. About what, who the heck knows? They call it weepy Wednesday cause that's when people break down. It's the first time that I haven't felt like a superwoman since I got here. My mood was pretty somber the rest of the day. I didn't feel like putting my runners back on - wanted to have a break from the discomfort of the blisters. So I biked in flip flops
STRENGHT CIRCUIT - was good - just put headphones in and did weights 1 min / station
KICKBOXING - I did this in bare feet. Good class felt good to slam that bag!
Worked up a good sweat.
WATER ZUMBA - So much fun. The instructor has so much energy and couldn't help but smiling and it put me in a better frame of mind. AFter Zumba I layed in the sun for 20 min and dried off and then read 2 magazines and went in just enough time for turkey bacon pizza dinner!
I stepped on the scale this am before the hike ( which was probably subconsciously the trigger for my mood). They don't recommend to do it, but i'm used to do it at home so I like to check every few days and ................ I have only lost 1 lb since Sat am. Grrrrrrrrrrr . had to check 2x - how can this be? I've been working my ASS off literally and eating on par, no extra! It really doesn't matter and a number is a number - I know that it just caught me off guard. I may have been a bit dehyrdrated when I weighed in last week, so i'll wait until Sunday am and see how it goes. I'm sure that when I average the weights over 2 weeks it'll probably be about 6 lbs / week. Believe in the process and just do the work and follow the plan. Well I'm going to head to the lap pool and get 750 m swim in as I was a bit low for calories and it's kind of like cabin fever in the condo - getting a bit bored with the routine I guess. I'm not used to being home this much and feeling a bit lonely and homesick I think. I'll plan to go shopping to Walmart or target tomorrow night to get kickboxing gloves ( don't care for the sweaty leftovers.... ugh) until tomorrow! Work on your plate tomorrow! Use the plate method and measure with your hands instead of counting calories and see how it goes! Eat food you enjoy and make sure you are satisfied with your meals - think of ways that you can incorporate more fruits , veggies at each meal and incorporate protein , carbohydrates and fat into each meal!
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