I'M BACK

Hey everyone!

It's been a hell of a while since i've even looked at this blog. College has been crazy these last few months, but I've finally realized its time to get back on track with losing weight. I'm testing out the blog again for a couple reasons, the first one being that I think if i keep track of my workout and dieting life on a public scale again, it will help me return to the healthy life I had adjusted to last spring. The second part of that is by documenting all of this again it will make me think twice about eating unhealthily. I am extremely excited to get back on track with this part of my life, it helps me in more ways than i can even count and i know my self confidence will boost once I begin losing weight again. So, here's to an early renewal of my New Years Resolution, and I can't wait to start this process again!

My last post

Could it really be my last post...? One week from today I have my presentation. It really has not sunk in that senior year is practically over.

In any case, you all probably want to know what I'm doing this week for workouts:

Cardio: 45 minutes of my choice (Most likely biking or the stairmaster. I may even continue with last weeks 3-way cardio split.)

Typical Weight training: Chest Press, T-Raise, Dumbell Press, Lat Pulldown, leg press  (3 sets of 8 reps)

Thanks to everyone that has been following my blog regularly. This has been an incredible journey of mine and to be able to share it with all of you has been extremely gratifying. I know I titled this "My last post" because all my materials are due today for my project, but I may come back later this week with some workout updates, so check back in. Again, thank you!

Check in

Hey everyone!
Just checking again this week. I've been to the gym twice this week, and I'm feeling great. I've actually missed the gym...I forgot how good my body feels after a workout. I've been following the schedule I posted Monday, and hopefully tomorrow I'll be back with an update on my weight training.

Debrief Sample Presentation

Last Tuesday the WISE student body, his family members and friends watched Luke Mendola take on the courageous act of presenting his project to us in York Lecture Hall. I definitely think he set the bar for the presentation season and there were a few aspects of his project that I liked. I liked his confidence throughout the presentation. He had a strong sense of belonging in the room, and really captivated the audiences attention, and I hope I can borrow that for my presentation. I would say some strengths he had was his ability to talk with limited note cards. He did rely on his powerpoint to speak, but the slides had limited text and he knew what to say for each slide.
I think I will have note cards that I can carry around to keep me on track for the 30 minute presentation. Although he spoke well and rarely went off track, I know I can't keep all that information inside my head and in a coherent manner, so having that type of guideline along with my powerpoint will be helpful in my presentation.

My Last week of Field Work

Well, never thought this day was going to come, and yet here it is..
I must apologize. Last weeks workout plan was an absolute fail. Between pain from my teeth and total lack of motivation, I only made it to the gym once. But this week I don't have to work, which means 35 hours to do whatever I want (by whatever I mean go to the gym.. a lot.)  Anyways, I'm taking last weeks plan and translating it this week. I'm back up to 229- I'm assuming that weight I "lost" as a result from having my wisdom teeth out was water weight. I need to lose four pounds in 2 weeks to reach my goal, but I only have one week of blogging left. I'll be back later this week with some other posts!
Happy Memorial Day everyone!

What is the FITT principle?

It just occurred to me that I vaguely touched on what the FITT principle is, but I should show how it can be applied to my project:

In reality I only have the rest of this week and next week to work out to reach my goal because my materials are due to my evaluative panel a week before my presentation. In the next week and a half I will be following the F.I.T.T. Principle.

Frequency
Intensity
Type
Time

Frequency- How often am I working out? Typically it is 4-6 days a week. I always like a day or two off to rest and let my body catch up to the added muscle (Catching up on sleep is always nice too).

Intensity- How hard am I working out? Am I really giving it 100% and reaching my max heart rate, or am I only putting in half the effort? Following this guideline will be great- today was my first day back to the gym in a week and I went harder than I ever have.

Type- What type of exercises am I completing to achieve my goal? Anything that can get my heart rate up. I always try to mix it up with cardio and weights. Like I learned earlier in the semester, too much of one exercise or machine will produce less and less benefits because my body will acclimate to it.

Time- How long am I working out for? Typically an hour each day I workout. This has been a challenge for me because I can always find a reason to leave the gym early. Luckily for the most part I can counter that reason to leave with one to stay.

Following this FITT principle will definitely push me the next week and a half. I'm less than 2 pounds away from my goal, and having this principle in the back of my mind pushes me harder than ever.

http://exercise.about.com/od/weightloss/g/FITTprinciple.htm

This article lays out the FITT Principle piece by piece and explains each section.

so close..

I stepped on the scale again today, and I'm officially 1.7 pounds away from my goal for my project!! 226. 7 is my weight as of today, and I couldn't be happier. I may have to contribute this recent weight loss to the fact that I haven't been eating much because I had my wisdom teeth out, but every little bit counts! On that note, I had my check up at the oral surgeon and I'm cleared to workout on my own. (Apparently working out could cause some problems with blood clotting but I'm good to go.) Since I haven't worked out in almost a week, I'm going to go as hard as I can starting tomorrow, but I won't be where I was a week ago. I'm planning on rotating through these machines about 3 times tomorrow:

Bike 5 minutes
Jacobs ladder 5 minutes
Elliptical 5 minutes
-These are all at high intensity; following the FITT principle (I for intensity)
3 times through and that brings me to 45 minutes of cardio, and then I plan to end with weights:


Leg press- 135lb

The Chest Press- 80lb

Seated Row-80lb

and I'll add in the Bench press, T-Raise and Straight Arm Pullover.

and I'll stretch when I get home.

Presentation countdown: 20 days

Elite Athletes Article

Today in class we read an article from the Huffington Post that talked about how elite athletes work together with their coaches on an intense level to help better themselves, and take their coaches or mentors advise in a constructive and useful manner. This can be easily applied to WISE. The whole second semester, us students are in control of our project and overall our grade for the course. We set our goals and measure our accomplishments with our teachers and mentors in the background watching, and giving feedback when they see us getting off course. The only problem with giving seniors in high school advice is that they most likely won't take it, and may feel as if they are failing because their way isn't working out. I'll be the first to admit it. Senior year is like the top of the world, and having someone come in and say "maybe try this instead of this" can feel like a huge punch in the gut. Heck, even my mentor and I had that conversation, and I was a little mad that she felt I needed help but realized within 24 hours of her and I talking that her help and advice only enhanced my project, and I wouldn't be where I am today in this journey without her giving me that push. (Thanks Ms. Maddren!!)

Last Post for a few days

I'm having my wisdom teeth out in an hour, so I am going to be out of commission for a few days. I'm hoping to be back to the gym by Monday which I think is feasible. I just wanted to share one more piece of research with all of you before I head out the door.

At my mentor meeting with Ms. Maddren on Tuesday we discussed reasons I'm not losing weight(the plateau theory) and she actually found an article for me that pretty much says it all. It pretty much put all my worries the last two weeks at bay. I urge any of you readers to check out the "consistency" portion of this page, because I think that's my biggest weakness.

 

Here's the link:

http://www.sparkpeople.com/blog/blog.asp?post=8_reasons_why_youre_not_losing_weight

Today's Mentor Meeting

Today Ms. Maddren and I met, and we talked about how I'm feeling, especially about the plateauing aspect of my project. We haven't met in 2 weeks because she's been out with a fracture in her foot (Feel better soon!) We're beginning to drum up presentation ideas and I hope to have some materials to show her for next week regarding the set up of my presentation, which is June 10th. We also talked about ways to avoid this lull in my project and ways to be successful from here on out.
I really can't believe Senior year and my WISE project is almost over.. This 16 week period really has been flying by..its crunch time!

Hitting a Plateau

Hey everyone. Sorry I haven't posted in awhile. Over the last couple of days I haven't been feeling too motivated to hit the gym. Although I've been going almost daily, my mind isn't always with me at the gym, and  I'm beginning to plateau. I haven't lost any more weight in two weeks, and now I'm back to research plateauing in terms of working out, and how I can help change it.

Essentially, what I've found is stuff I already know: The more of the same movement or exercise one does, the more their body acclimates to it, using less energy to do it the better one gets and therefore burning less calories. But it seems too simple to just say that I need to change up my workout routine again. Also, how? Island health at Community Corners is tiny gym with limited offering of classes and machines, so what else can I do? It may be time to incorporate running or jogging back into my life. I can also starting using the FITT Principle, something we learn in P.E. FITT stands for Frequency, Intensity, Type (of workout) and Time (length of workout). I think following these guidelines will really push me to shed these last nine pounds to reach my WISE goal, and I want to get going on that soon. For now, here's the article I found!:

http://www.workoutsforyou.com/article_plateau.htm

Something I Should Have Done Long Ago

My presentation for this project is in a month. 31 days away....what.... Seems long, but I know it will be here before I know it, and I want to be as prepared as I can be. Anyways, something just occurred to me that is vital for my readers to know, and I haven't shared with you. I'm always talking about my back problems and how it can limit me (like when I want to erg but know I shouldn't, and with running). But I've never gone into detail about what the injury is, or what type of surgery I had.
I have a herniated disc in the Lower Lumbar region of my spine (essentially my lower back, where the spine curves inward towards the tail bone.) Turns out I had broken my tailbone when I was younger, and it healed incorrectly (Because I didn't know I had broken it..), which led to my lower spine having too much pressure on it.
Finally, my L5 disc essentially slid out of it's pocket, losing the jelly-like center in it that helps with compression. When it slid out, it started digging into my sciatic nerve, and so began the shooting pain down my right leg (Called Sciatica). So, after 6 failed treatment plans with some doctors here in Ithaca (I won't mention names to save them from clear embarrassment)  I went to an orthopedic spine surgeon in Rochester, NY. After 15 minutes with him  he had me correctly diagnosed, and had a full treatment plan laid out for my parents and I to deliberate over. Ultimately I took it- the pain had caused a bout with depression for me and I became someone I did not recognize. I needed that surgery to gain my life- and some friends- back.

The surgery I had was called Microdisectomy with/and Laminectomy, and it was performed in June of 2012, and I was able to go home the same day. Essentially they took away a small bony covering over my spinal canal, (laminectomy) and then they took the part of the bulging disc out of my spine that was hitting my sciatic nerve, to let the nerve heal(discectomy) That disc in my back will always be herniated. The jelly- like center can never come back and it's not fixable, but what matters is that most of the time I am pain-free now, something I never thought imaginable. Yeah, I had to quit Crew, a sport I fell in love with. But it was crew or my health, and crew was something that would eventually end, but I have a long life to fulfill. Here's an article that goes into more detail about the surgery I had:

http://neurosciences.beaumont.edu/lumbar-discectomy-laminectomy

New Workout Plan

The internet has some amazing benefits, yet I find nothing I like when it comes to workout plans. So I'm leaving myself to my own devices in planning out my next week in workouts.

Cardio:
Warm Up on the treadmill, light jogging 5-10 minutes
Jacob's Ladder(I'm beginning to like this machine..) 5-10 minutes
Interactive bike or Elliptical on harder resistance/height settings-30 minutes
Cool down- Walking, 5 minutes, treadmill
Stretch


Weights:
I will continue with:

The Chest Press- I'm up to 75lb

Seated Row- 75lb

Seated Dip-80lb

Leg press- 135lb

But I want to add in:

T-raise (Something my trainer showed me with their ropes. Essentially I start at an angle from the floor, with my legs in a stance, and I pull myself up and make a T shape with my arms and body using the ropes.)

Bench Press

Incline fly

Straight Arm Pullover

Here's a website that explains these exercises if you are curious:

http://dumbbell-exercises.com/exercises/chest/index.html#7

The Home Stretch

This week I've been following my workout plan, with my alternating cardio/weight days. But, like I said earlier this week, I'm getting too comfortable and somewhat bored with my routine and I know I need to change it up ASAP. I have until June 10 to shed these last 9 lbs. to meet my goal, and I know while that is achievable I may blow it on losing my focus.
With that said, I think I may start taking some of the awesome classes that Island Health offers. If I can't fit it into my schedule, my new workout plan will include more weight lifting, especially with free weights. I can also ask the trainers on duty to give me some tips of workouts I can do. Along with that, I want to add running back in, but mainly for warm ups or cool downs. It aggravates my back when I run for extended periods of time, and I want to avoid that while still getting the benefits of some running. After I post this I'm going to research some different workout plans that I like, and actually try out one. (With that said, I'm going with my mom to Wegmans Saturday morning (when she typically shops) to get food for one of those diets I found..be on the lookout for which one I choose!)

More Research

Thanks to Julia John, a good friend of mine, I have more research to share! She found me an article that goes into detail about six different diets that are designed for men. This article gives an overview of each diet, and then has a link that will take me to the diet plan. I definitely will check these out and see what they entail. I'm still going to do that diet I mentioned last week, so stay tuned for that as well. Thanks Julia!

Here's the link if you're interested:
http://health.usnews.com/best-diet/articles/2012/02/10/6-diets-for-men

A lull

I feel like I'm beginning to hit a lull. While losing the 20 lb. was gratifying, and I'm loving the planning and working out that I'm doing, I think I need a different workout routine. Essentially, I feel like I'm becoming too comfortable with the workouts I've been doing, and need to change it up.
As most of you know I changed my project goal to just personal fitness and weight loss, and cut out the running. I wasn't good at running and realized losing weight was far more important to me. But, out of curiosity, I feel like it would be neat to see where I would be today if I had kept running. On the other hand, I wouldn't want my project any other way, and am really happy I stuck with the weight loss.
Updates to follow soon!

Workout Partners

I've recently realized that subconsciously I've been going to the gym in the morning, every morning, which I love. I loved rowing in the morning too, mainly because it got my workout out of the way for the day and I could enjoy whatever else I may need to do after school. The other day the weather was iffy, and Molly P., a fellow WISE student, texted me asking if I was going to the gym. I had planned on staying inside all day and taking the day off, but once I found out she was going I decided to go too and meet up with her. I don't mind working out alone, but when I have someone to meet up with it makes going to the gym that much easier, and more fun! Also, like Molly said it's awkward being the only person at the gym so having a friend takes the pressure off of being there alone.

Food Food Food

I've been craving something sweet all day here at work, so foods on my mind. I just came across this awesome meal plan that I want to try for at least one day. It is all really awesome food that I would eat, minus the dessert. I'm trying to get away from food after dinner, so cutting out dessert is a good way to achieve that. Anyways, here's the link to the page:

http://www.livestrong.com/article/515089-healthy-lunch-for-men/
Check it out!

This Week's Food

I forgot, I haven't posted anything about my diet this week! It hasn't changed much from last week, but here's what I've been eating typically:

Breakfast: Cereal with milk (Although a couple days a week I have eggs for the protein instead of the cereal)

Mid-Morning Snack: Some type of fruit

Lunch: switching between salads and lean cuisines. Suggestions on healthy lunches that don't get boring are welcome.

Mid-Afternoon Snack: A non-fat blended Wegman's Yogurt

Dinner: Varies, although it typically consists of some type of meat with a side of vegetables

Happiness Revisited

Although I missed WISE class yesterday, I did receive the article that everyone else got. It's titled "Happiness Revisited" and had a lot of intriguing viewpoints on how to achieve happiness, and whether or not it's something we have to look for.

Questions:

1. When do I feel most happy?

That's tough. I feel like the majority of my time I'm happy, especially with the way my project has been going. I've lost 21 pounds total, and people have been complimenting me which makes me extremely happy, because while I may not notice any change, other people are. Lately I've been thinking a lot about the future...About my classmates now that I'll probably never see again beyond June 20, the friends I'll lose touch with, and the ones I'll hopefully stay in contact with. I guess this has all made me realize happiness is an essential component of life, and I need to stop searching for it, but rather wait for it to come. I can't force good things to happen, and happiness is a close second I cannot force. I just hope to be able to experience happiness over the course of my life.

2. Respond to the article.

 "..happiness is not something happens. It is not the result of good fortune or random chance. It's not something money can buy or power demand. It does not depend on outside events, but, rather, on how we interpret them. It is a condition that must be prepared for, cultivated, and defended privately by each person."

I think this is great. It's showing that happiness isn't bought, and that being materialistic (although it's very common) can't bring the happiness and joy that non-tangible things or things we don't expect in general will. Overall the article challenged me to think about my happiness, and where it has come from over the last 18 years. I've always thought happiness isn't something we can purchase, because that item purchased will bring short-term happiness. Rather happiness is something bigger; an ideology that I think many people forget about while they're running their kids 10 different places every week and going to work early and staying there late. We're all in gear to make money to spend money to make money, and everyone has the mentality that happiness can be achieved during retirement. This article really made me think about how I want to spend my life, and how to get to happiness while living the live I've dreamt of for so long.

3. Where am I on the flow chart?

 On the flow* chart I'd say I'm around between A1 and A4. I like what I'm doing with life but not 100% enthralled with what I'm doing. I think that's my general outlook right now, because I'm a senior and see the life ahead of me. But I shouldn't forget that I have a wonderful life to live now, and shouldn't waste it on what's happening in two or three or four months from now.

*flow- The state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost for the sheer sake of doing it.

4. How has this changed or remained the same throughout the course of my project? (Follow-Up question to 3)

 I think my flow has stayed fairly constant. I've enjoyed my project focus and more importantly the health benefits and results that have yielded from my project.

5. How can I achieve flow?

 I think to successfully achieve flow I must find what I like to do. I need to stay relaxed and understand everything happens for a reason. I sometimes get too caught up in things happening and spread myself too thin- Finding an outlet to distress is something that could be valuable for me in college and beyond.

The Next Week

I took the weekend off from the gym. Between volunteering, working, and going out of town, I had barely any time to make it there, and would have been pre-occupied with stress. So I decided to just relax and not go for 2 days. It's interesting too, because yesterday when I went I did my typical weight training and I felt stronger and better than ever! Sometimes rest is all people need in order to come back to the gym with more intensity and power. Anywho, this is my weight training plan for the week:

Chest Press-65lb (up from 50lb last week)

Seated Row-60lb (up from 45lb last week)

Seated Dip-70lb (up from 50lb last week)

Low Row-65lb, up from 50 last week

Lat. Pulldown-65lb, up from 50lb last week

Leg Press- 130lb, up from 110 last week

I'm also looking to change up my weight routine, so I'm going to look back at what my trainer gave me a few months ago to mix it up.

Cardio for the week:

Still warming up on the Jacobs ladder, but at a higher intensity- 5 minutes max

Main Cardio- Biking or elliptical- using one of their present interval programs, and sometimes just setting the height and resistance myself- 30-45 minutes depending on time

Cool Down: I have been erging for my cool down, but after doing that not even for five days I realized it was uncomfortable for my back, and not the best thing I could be doing.. For my cool down this week I'll probably jog for 5 or 10 minutes.
I also have begun stretching again, and I now remember the importance of it. I feel so much better  stretching after a good workout, and I will be sure to stretch after my workouts from here on out!

Significant Progress!

Sorry for not posting in awhile, I've had a crazy weekend and I'm just starting to get back into the swing of things! On a good note, I had my weekly weigh in this morning...234.0 lb! That means I've lost a total of 21 lb. since January. I was shocked that it was this low that I actually climbed on and off the scale 3 times to make sure it was calculating correctly. It was a huge confidence boost right before my doctor appointment, which was also went extremely well!
My Blood Pressure is the lowest it's been in a long time, and the only things my cardiologist wants to do are an echo and a stress test, just to determine if my high blood pressure had any negative effects on the muscles or valves in my heart. I'm not too worried about these tests though, because they seem precautionary and it's better to know now rather than later.
I'll be back later today to show my workout plan for the week!

My WISE Proposal

We all received our WISE portfolio's this past Monday in class, and I figured now is as good of a time as ever to refer back to my original project intentions. I took a look at my research questions, and it's actually really neat to see how my project has evolved since the beginning of the semester. Here are a couple questions I'd still like to answer for myself through research:

1. How many people in my age group are drawn to this sort of project idea or field of interest?

2. What has made self image among teens so prevalent in today's society, besides the media, and how can we change this as a society?

3. What is the correlation (if any) between the cost of healthy food and overweight people in the U.S.? Is it just the affordability?

These are the only questions that I actually like from my proposal. The other ones become too specific/ don't relate to my project anymore, considering I'm not training to run for a 5 or 10K. Answers to these questions will follow in the coming days!

Task Force Journal Review

Today I received my journal review, and I am honored to have had Mr. Powers evaluate my blog! I am beginning to realize that my communication and work has been slacking on my project. While I am still losing weight and going to the gym almost daily, reading over this evaluation has made me decide I am not good at articulating my progress, and I need to do more to show detail and research to my readers. All of Mr. Powers recommendations were very constructive, and he was thoughtful in his responses. (he mentioned I need to do more research, and that's certainly noticeable.) I'm happy he had the opportunity to evaluate my project, and I believe this will kick me into high gear. This also is a good follow up from my mentor, who told me that she felt I was slacking as well (She also gave me awesome thoughts and ideas of ways to improve my project thus far). Having two people tell me that gives me the courage and strength to work harder, and I am happy to have such good feedback from educators at our school.

Back to weights tomorrow!

This Week's Diet

For this week I've been keeping my meals fairly simple!:

 Breakfast:
- Special K original Cereal
- Skim Milk

Mid-Morning Snack:
- 1 clementine or an Empire Apple

Lunch:
- A non-fat blended Wegmans yogurt (flavor varies by day) (80 calories)
- Typically a salad with some source of protein (Steak or chicken) What's in the salad: cucumbers, Wegmans Romaine Lettuce, grape tomatoes, and shaved carrots!
Sometimes the salad everyday can get old, so I switch it up here and there with a lean cuisine, or leftovers that I find in my refridgerator, but I try to keep my lunches fairly light

Mid-Afternoon Snack:
Some type of fruit, cracker or popcorn

Dinner:
Dinner varies a lot for me. For the most part, It's usually some type of meat with a side of potatoes ( I am Irish after all..) or a side salad. I've been cutting down my dinner portions though, mainly because eating  a lot before bed can cause people to not fall asleep, and I cherish my sleep.

I've also cut out snacking after dinner. When I feel the urge to eat, I either read a book or just try falling asleep. We'll see how that works out for me over the course of the next week!

Power Carbs!

For some reason the phrase complex carbs keeps coming through my mind..maybe because I haven't done much research and that would be a good thing to look up! I found this article by a tennis player by the name of Martina Navratilova talking about how carbs are actually good for those who workout because of the energy and refueling benefits they give to a body. I've always known that eating carbs immediately after a workout was good because our enzymes that make glycogen (where we get our energy from) are at their peak activity up to 15 minutes after a workout. (After hard crew workouts we'd eat bagels to refuel) So, to refuel with power carbs during this timespan is beneficial to our bodies because those carbs will be burned faster, and give us better energy for the rest of our day after our workout.
Also? These carbs help people lose weight by reducing insulin levels, which is a fat-producing hormone. So having less of that hormone present means less fat is being produced and stored. Also, these complex carbs provide a lot of health benefits to our bodies: B vitamins, minerals, and plenty of fiber which supports good digestive health. (Speaking of fiber, I heard on a news report on my way to school this morning that people should consume up to 26 grams of fiber a day, but the average amount people consume is about 10-12 grams a day.) But again, it is good to have carbs in a diet, and if one "utilizes" them the correct way, they will not cause weight gain.
I will certainly take this all into consideration as I  plan out my meals for next week! I just have to keep the intensity up in the gym to be able to benefit from all of this!

Here's the article!: http://www.aarp.org/health/fitness/info-01-2009/martina_powercarbs.html?CMP=KNC-360i-YAHOOBING-HEA-FIT&HBX_PK=complex_carbohydrates&utm_source=YAHOOBING&utm_medium=cpc&utm_term=complex%2Bcarbohydrates&utm_campaign=M_Health%2B-%2BTablet&360cid=SI_554523580_2126358218_1

Cardio for This Week

I think I'm doing to try and mix it up as much as possible this week. I am now down another two pounds, bringing me to 240 lb.! But, along with planning out my cardio, I'm trying to increase my intensity for maximum results. I'm using the Jacobs ladder again which is one hell of a workout. I typically use that as my warm up for cardio now, only 5-10 minutes at most. After that I try to bike or use the elliptical, typically choosing their "fat burner" workout choice which has a lot of high and low resistance portions of the workout. But, sometimes I just choose a manual workout and set the resistance/height as high as I can do it. This I try to do for 30-45 minutes, depending on how much time I have that morning.
 To finish my cardio I typically erg for 5-10 minutes, kind of like my cooldown. I've definitely missed rowing, and although erging brings back good and bad memories, it makes me think of how in shape I was when I did row, and that always pushes me to the end of my workout. Erging comes so naturally to me since I quit rowing that it's a nice way for me to utilize my whole body and cool down.
 Also, sometimes on cardio days I squeeze in a little abdominal workout, and of course stretching, to finish my workout. So, to break it all down,

1. Warm up: 5-10 minutes on Jacob ladder
2. Main Cardio workout: bike, elliptical, or jogging- 30-45 minutes
3. Cool Down: Erging, 5-10 minutes
4.(If I have time): abdominal workout
5. Finish with stretching

My Friends Research

Well, I didn't bring my partner Julia anything pertaining to her research, and neither did she for me. So while we are on a level playing field, I know i should get that research done for her by next Monday!

The Week Ahead

Today I went to the gym to figure out my weight lifting goals for the week. Ms. Maddren mentioned I should try a one rep maximum. See how much weight I can lift or do on each machine that I choose for 1 rep, and then actually lift 40-50% of that weight to begin out. I am doing 2 sets of 8 reps to begin with! Also, I will be alternating days between cardio and weight. Today was weight, so tomorrow is cardio. As for my weight stats, here they are from today:

Chest Press Max. weight: 85 lb. starting weight: ~40lb.

Seated Row Max. Weight: 85 Lb. starting weight: ~40lb.

Abdominal Machine: Max. Weight: 115 lb. starting weight: ~55lb.

Seated Dip Max. Weight: 100 lb. starting weight- 50lb.

Low Row Max. Weight: 115lb. starting weight: 50-55lb

Lateral Pulldown Max. Weight: 85lb. starting weight: 40lb

Leg Press Max. Weight: 220lb. starting weight: 110lb

The starting weights that I posted are what I will begin with for each machine, and then hopefully increase those weights within a week. I'll be back tomorrow to outline my cardio and diet for the week!

I hate to Admit it, but...

I hate being wrong. Although I tend to be wrong more often than not, I cannot help but feel a little weird when someone else is correct. In this case, my mentor is right.
Ms. Maddren mentioned to me that I should step up my game at this point. She feels there is a loosey Goosey feeling going on with my project, along the lines of senioritis. While I denied that at first, this is true.  I've been working out everyday that I can (5-6 times a week), but I'd have to say I am not good with planning workouts, or articulating very well what I am doing each day on my blog. So? Ms. Maddren mentioned that I plan out each week in advance (Most likely Sunday nights, since that's typically my day off from working out, and my research day) in terms of cardio, weight lifting, and eating. I have about 17 pounds to go to reach my goal weight by the end of the project, and I think that's feasible with these new guidelines she suggested. I am eager to adopt this new plan and can't wait to see what the future holds!

Docta Docta Give me the News

I spoke with my doctor yesterday on some blood work he wanted me to have, which is all in correlation to my high blood pressure. The results came back and he said my blood is essentially in pristine condition! My cholesterol levels are great, my hemoglobin(which I've struggled to maintain because of my blood disorder) is the highest it has ever been. He said he was impressed (although I don't know how much I contribute to that) and that as long as I continue losing weight, I shouldn't have to go on Blood pressure medication. This news is a huge relief, because I am young, and blood pressure medication can have some wacky side effects. I will still see the cardiologist as a precautionary measure, but I am confident I am heading in the right direction.
On another note I had a mentor meeting today. Things are moving along well, and Ms. Maddren suggested maybe I change up what cardio machines I do, as well as add back in some weights. Doing too much of one routine or exercise can sometimes let your body adjust to it, not making it as beneficial as in the beginning. I'm feeling good and happy to be changing it up again!

Disrupting My Comfort Zone

Today in class we listened to an NPR excerpt from Brian Grazer, a successful movie producer. He was talking about how he likes to push the envelope and go out of his comfort zone as often as possible. I think this is a great way to live life. He mentioned that many people avoid going out of that zone because it's a safety net; if they always live inside that zone they are essentially safe and unharmed. But we've been given a life that's on a day to day basis, so why end up with a bunch of what-if's when we're 90, instead of the remember when's.
I think I can definitely relate to disrupting my comfort zone. To be completely honest I used to hate gyms with the most passion. I thought it was somewhat weird and grimy that people all went to one place to workout and sweat. But with my prevailing health problems and the urge to lose weight, I decided to give it another try and found to actually like it. When I end up not going to the gym for a few days I end up feeling groggy and crappy, so it's become an essential part of my lifestyle now. I think that's another point Grazer is trying to portray- how does one find new things to do, or new things to enjoy when they live in their comfort zone? If it weren't for WISE I don't think I would be a member at a gym right now, or as outgoing as I've become over the past seven months.

Fight the Urge

I've been realizing the past couple of days that the urge to eat what I want when I want is becoming prevalent again. I need to figure out an action plan to detour from this. I'd say in the past two weeks I've made great personal strides in staying committed to the gym and working out, but I need to figure out how I can stay committed. In the next couple of days I want to research what other people (if any) in my situation do to curb their hunger or urges.

Pick a Number

I had a mentor meeting Monday, and during that time we met we decided a huge thing: I am not running any sort of race. I am not good at running in general and given my high blood pressure, losing weight is more crucial for me at this time to see if I can curb that problem. Also, Ms. Maddren and I agreed that I should pick a number that will be my final weight goal by the end of the 16 weeks. We're already more than halfway done with the 16 weeks, and seeing how I've changed my project components, I should also change my goal. I think at this point a reasonable weight to be down to by June is 225 lbs. I am at 242 now, and I really think if I continue with eating healthy food and exercising the way I have been, I can achieve this goal.
Also? This weather has been a great motivator to get outside and workout, which has boost my overall mood!

Research!

I found this article on the Livestrong website (Which is increasingly becoming a great resource for me) from the author of the book called The Virgin Diet. Essentially in this article she debunks two myths from the nutrition and diet world. The first myth being that slow and steady weight loss is the key to successful weight loss. She found two studies that have been completed that state that quick weight loss can actually be better for people, and that it can practically be permanent weight loss. Reading this was actually satisfying, because in one week I went down 5 pounds. Although I can probably contribute that to bodily functions and chemical imbalances and yadda yadda yadda, it was still a big difference for me to see. Knowing that losing weight quickly is okay gives me the boost I need at the halfway point in my project.
The second myth she debunked was that all calories are created equally. I won't elaborate much on this section because you should all go read this article, but she compares a bagel to a "Virgin Diet Shake" (I'm assuming that's something from her diet plan/book) and shows how the body processes them differently. Pretty neat stuff. Here's the article if you're interested!:

http://www.livestrong.com/blog/2-diet-myths-debunked/

Minor change

I was supposed to see a cardiologist next Monday to get to the root of my blood pressure problem. But, I received a call the other day saying they would need to reschedule for two weeks from this Monday, and I'm not sure what to make of that. I only say this because my general doctor seems somewhat concerned and shows urgency on this issue, and I'm not sure what two weeks will do to this plan of his. On the other hand I've made it to the gym every day this week, and I am feeling really good about myself and my body. This somewhat warm weather may have something to do with my upbeat attitude, but I'll take this weather any day!

Good feelin'

Today was my weigh in, and I'm down to 241.9 lbs! Last week I was at 246.8, so this is was an awesome feeling. Needless to say that lit a fire under my ass to get to the gym, which I did today before work. But seriously, now I've lost over 10 pounds and I'm ready to lose more.
I had my check up today for my blood pressure. The nurse at school had been monitoring it over the past three weeks, and it's been everywhere between 140/70 and 166/80. Today it was 142/70, which is okay, but the 142 is still hypertension. My doctor said under 130 is ideal, but with my right diet and exercise it should come down. With that said, he still wants me to see the cardiologist next Monday for precautionary measures. He said there could be something underlying that he hasn't noticed, and he wants to make sure everything is infact okay. They may have to run tests, but I'm confident those numbers will come down with exercising and dieting. I can't wait to see what happens the next eight weeks. This has definitely been a confidence boost.

Typical Lunch

The past week I've really cracked down on what I've been eating. My blood pressure has been ranging in the 160's. Today it was 166/80. I'm not sure what to make of this because one week ago it was 140/77, and I've been exercising regularly and eating healthier. I have an appointment the next two Monday's with doctors about this problem, so I guess we'll see. Anyways, here is what I ate for lunch today:

Along with an 80 calorie yogurt. For dinner I'll probably have some tilapia and vegetables. I don't see why my blood pressure is so high, I've never eaten very unhealthily.

No Carb diet

I should mention that all of my research posts(including this one) will just have a tag on it that says research, to differentiate them from my regular posts.

I've been researching this no carb diet idea I heard about, and I think for the most part they were all good reviews. Essentially when someone stops taking in carbs, the body starts using the stored fat to burn because the carbs are not there to provide energy. Someone with a BMI around 20 could lose up to 7lbs in within the first two weeks of consuming no carbs.
But, this article does talk about long term side effects. Food is a huge part of my life, and carbs are as well. I think if I did try this diet, which I think I want to, I'd do it for 1-2 weeks maximum. If I don't lose much weight, no harm no foul. If I do lose weight, great. I'm really just looking to see what's out there to help me lose weight without taking pills and essentially cheating.

How I Feel

Sorry for the multiple posts, it just doesn't seem right putting all these different topics together in one post. This morning I had a mentor meeting, and we spoke about how I hadn't been to the gym since Friday (whoops), but I know to get back on track today. We were also talking about how days working out vs. days not working out make me feel, and I've actually noticed a difference. Emotionally I'm happier on days I workout, and mentally I can think a lot clearer after working out. And physically, I do feel a lot better about myself and my body always feels lighter, if that makes sense. There's no better feeling than finishing a hard workout.
 But, to contrast that, I feel awful on days I don't work out. Physically I feel sluggish and slow, and emotionally I feel crappy for not getting to the gym that day. Mentally (and maybe this is just me) I sometimes feel foggy, or not all there. I've learned that working out benefits me in multiple ways. It helps me think and learn, and boosts my spirits. I also find that on days I do workout I fall asleep much quicker than on days I don't workout, which is also a motivator to get to the gym because I value my sleep (especially before college). Today I have to workout after I'm done with my shift work because I couldn't make it in the morning, but sometimes I like working out in the late afternoon because then I cook a fairly healthy dinner for myself.

Medical therapeutic yoga

Today in class Ms. Lord handed me an article from this Saturday's Ithaca Journal about medical therapuetic yoga. It now kind of sparked my research section of my project. The article is more of a Q&A, but still fascinating. It touches on the fact that this type of yoga is good for those with back problems (Among other things), and it gives contact information. I did yoga once a week for a couple months when I was training for crew, and it was actually really good. I never knew I would like it so much, and knowing there's an alternative in Ithaca for those who have injuries and limitations is awesome. Hopefully I will start taking up yoga again soon, and maybe even with this person!

Planning- Out of the Rut

7 Things I want to accomplish in the next week:

1. Get down to 243 lb. (today I was 246)
2. Research! This part of my project is practically nonexistent (oops)
3. Research the different nutrition methods. Someone the other day told me that cutting out carbs for a week or two from my diet helps weight loss immensely, but I want to make sure that's legitimate.
4. Decide if I really want to run a 5K, or am perfectly fine with just the personal fitness aspect of my project.
5. Maybe have a conversation with my trainer and see if he wants to change my workout routine up. But, I've began working on my own, so for now I should just have a conversation with him about my progress.
6. I want to get to the gym 6 out of seven days in the next week
7. Incorporate more healthy foods into my diet and blog about it, and post pictures for my viewers to visualize this.

5 People I should talk to about my project:

1. My trainer- I've strayed away from working with him because of cost. Also I'm more comfortable with the gym equipment on my own, and don't need as much guidance anymore. But, he could be a good resouce because I've changed the direction of my project.

2. A nutritionist- My doctor wanted to refer me to one because of my high blood pressure, and although he would be sending me for the wrong reasons (He thinks I eat unhealthily, but I'm a teenage boy... lets just cut the shit and be honest here), they may still be a valuable resource to get in contact with in terms of eating healthier.

3. My mentor! She knows my project the best besides myself, and things are going well, but checking in regularly and meeting will help me stay focused and on track to achieve my goals.

4. Other WISE students- the best way to get motivated is to hear about other students failures and successes, and it keeps us updated on what our peers are doing.

5. Molly Pritz- She's another WISE student who has a similar project to mine, so her and I bouncing ideas off of each other wouldn't hurt.


Right now, I need no supplies. I have my sneakers and workout clothes, and my gym membership.

3 Things I should talk to my mentor about:

1. What's a reasonable goal weight to reach in the last 8 weeks of my project
2. Ideas about maximizing my time at the gym in terms of what equipment I use

3. I should definitely run any diet changes by my mentor, like cutting out carbs for 2 weeks or doing a detox, etc. just so her and I are on the same page.


7 Things I want or need to know more about:

1. The no carb diet

2. Does whey protein help maximize my workout? I heard that somewhere, but want concrete information backing that statement

3. How bad is snacking at night when it comes to weight loss, whether its healthy food or not?

4. I need to know (or remind myself) that everyday I can go alittle harder and alittle farther.

5. I want to know more about dieting in general, which falls under my research section which is practically non-existent at this point.

6. Is grazing throughout the day proved to be better than 3 significant meals and a snack?

7. What things to avoid when looking at nutrition facts on food labels

Good News

The nurses here at IHS have been monitoring my Blood pressure because of my hypertension. Since my doctor told me it could be a serious problem I started working out a lot harder, especially with cardio. The nurse just took my BP and its down to 140/78, which is the lowest it's been in a long while! This is extremely gratifying, and I can't wait to lose more weight and have those numbers return back to normal. Personal fitness was definitely the best project decision I could have made.

Typical workout routine

Another thing Ms. Maddren suggested would be a good idea is posting here a typical workout day for me. I had thought about this and never got around to it, and I think it would be a good idea to show everyone what I do on a typical day. Although I'm starting to stray away from my trainers workouts, here is a typical day for me:

Warm up:
 Jacobs Ladder, 1-2 Minutes
It's deceiving, give it a try.

Essentially you climb on this like you're climbing a ladder, and it helps strengthen legs, especially for running.

Rope Trainer, 1-2 Minutes

The rest of my workouts vary day to day. The past couple days I have been doing one full hour of cardio on the elliptical, with some weight training at the end. Most of my weight training consists of:
-step ups with weights
-lunges with weights
-leg press
-lateral pulldowns
-chest press
-shoulder press
-TRX T-Raise
-Back Rows

I also try to do Plank regressions everyday, which helps me strengthen my core area, which supports my back because of my herniated disc.
These are all really great ways to get in shape and I always feel tired after these workouts, but the good kind of tired.

Check-In

Today I had another mentor meeting, and it went really well. Both Ms. Maddren and I are on the same page about how my goals have progressed and where my project has taken me. At this point I realize that losing weight is much more vital to me than running a five and 10K. Although they still may remain as benchmarks in my project, I think my main priority right now is losing weight.
During our meeting we also talked about better ways to stay on track of my progress over the 16 weeks. We came to the conclusion that weekly weigh-ins are the best way to track my weight loss. Ms. Maddren mentioned that weighing in too often can be problematic, and the numbers can just go to your head, adding stress on to your life and thus not losing weight effectively. I think this has been a problem for me, although it's nothing I've thought about. I'm hoping that weekly weigh ins are effective and I'm excited for that.
Also, I've been trying to consume more healthy foods during this experience. I plan to add a research tab on my blog in the next coming days and research different nutrition plans, and see if one is right for me. I do enjoy eating fresh fruits and vegetables, but I want to see if there are different ways of preparing them that I would like to add some healthy variety to my diet.

Gleaning from the past

For a WISE assignment we had the chance to review a past WISE students project, one that hopefully showed some similarities to our projects. This is what I thought:


2-3 gems of the Project I reviewed:

-He had a solid foundation of a project
-had a lot of support from mentor and outside community members

2-3 oops

- He was much too indecisive with project direction
- His journal entries were sporadic and not in depth. They were confusing as well.
-Time management was not displayed well throughout what I read

2-3 things I will borrow

Nothing.... I was really critical of the project. But I did learn to have everything in order and I learned to not change project ideas very often. Staying committed to blogging and my project will only enhance my presentation at the end of the semester and my overall experience.

Compliments

Compliments can go a far way, especially on someone's birthday. Today I turned 18, a pretty big birthday in my family, especially with it being on St. Patrick's Day. But, I got a really awesome compliment today about how I look. I ran into an old friend at Wegmans yesterday and we exchanged Hi how are you's before I kept on grocery shopping. Today that same friend texted me wishing me a happy birthday, and also saying that it had looked like I lost weight and was getting fit. That was one of the best presents I received today. I know I haven't lost much weight but to know that someone else noticed it was gratifying. Ever since Ms. Lord mentioned that this is right about the time students start to slump in their projects, that comment was exactly what I needed to go forward. I think I have everything going for me right now and I'm just going to role with it.

Research

I just found his article online about how to start running effectively and the effects of running. I guess I haven't really thought about effects of running on my body besides the obvious fact that i'm burning calories and building muscle. What I found was running can alter a persons stress level and emotional state pretty quickly, which in turn translates to clearer thinking. Also, people find along with running that they gain more perspective, which I think is awesome. We can all use some perspective in our life, and it's awesome I can now associate that with running.

Now, this isn't just some article I found and has no source backing up the claims. The above claims are linked to a study that was conducted in Germany, and essentially people had a PET scan of their brain immediately after running, and what the researchers found was that the endorphins released during running were still present. They also found these endorphins were attaching themselves to areas of the brain associated with emotion, mainly the limbic and prefrontal areas (Areas associated with love). 

So the next time someone says they're going for a run to clear their mind, I'll believe them. 

Here's the article incase anyone is interested:   http://www.telegraph.co.uk/sponsored/health/bupa-running-tips/8764927/How-to-get-running-today.html   

Solid Week so far

I'm feeling good this week. Right now my weight is around 247 lb. and I think it's going down. Recently I've made the decision to workout every morning- I have first period free everyday and second period free every other day, giving me the liberty to do this. I heard somewhere that working out at the same time everyday helps with weight loss, and being a rower I'm used to morning workouts, so I figured I have nothing to lose by trying this. Also the idea of doing my workouts in the morning seems really appealing, because it leaves me more time during the day to do research.
Also- It's only been 5 days since that doctors appointment, but my blood pressure today was at 146/ 70 something, which is encouraging. Everyday I strive to go harder and with more intensity, and I'm hoping to see the results I want soon! I also ate extremely healthily today. I had some yogurt for breakfast, a salad using a spring mix with grape tomatoes and orange peppers and dressing for lunch, and also snacked on some peppers and apples. For dinner I had a sandwich from panera- I had a meeting and couldn't make it home between work and the meeting. But I still stayed within my suggested calorie intake for the day, and that's all that matters. The sandwich was fairly healthy though.

New Goal

I've found with what I've been researching that there are a ton of factors that go into losing weight and leading a healthy life, etc. I have lost about 7 pounds but that part has plateaued the past 2 weeks. I guess I just have to look at different ways to lose weight because I do want that to be a focus of my project as well as training for the races.
I think the root of this really is my eating habits. My mom bought absolutely nothing to snack on (crackers, chips, etc.) this week (sometimes my family does snack at night on a regular basis). Also, tonight on my way home I am going to stop at the store and pick up some fruits and veggies that I can snack on throughout the day. I am usually healthy right up until dinner, and then my munchies set in. My new goal the next two weeks is to curb that munching and incorporate the healthy food and diet that I said I'd stick to in the beginning.

Research Days

I was talking to one of my closest friends Abbie Ainslie the other day, and she's in the WISE program as well. She was talking about how she had read through a previous WISE students project, and what this student did was set aside Sundays as research days for their project. With that said, my research aspect of this project has been lacking, and I feel that setting aside one day a week I can dedicate to research will help me enhance my experience in the program, and learn more about personal fitness and dieting.

If its not one thing it's another

So I just had a doctors Appointment about my hypertension (High blood pressure) and it didn't go as I hoped. I need my blood pressure monitored for the next 3 weeks and then I have check back in with my physician. If it hasn't changed much then he will refer me to a cardiologist and they will run a bunch of tests to determine the root of my hypertension and then take the necessary actions to help or fix the problem. Until then? The best thing to do is go even harder at the gym and eat even healthier. Yeah the appointment was a bummer but I want to avoid medication and another doctor, so I will do whatever it takes to lower my BP.

Wam Bam

My titles to these posts are really weird.
Anyways, I went back to the gym today. I had a slight twinge today in my leg but I just ignored it and I actually felt great. I couldn't finish my whole workout, but I think after taking a day off and losing what could have been gained muscle can do that. I also know that if I didn't go today it would have taken a lot of will power to actually get back there at some point this week.
Also, I may start doing some of the classes Island offers. It wouldn't be every day, but it might be fun to check them out to change up my workout routine.

I miss the gym

Here I am at work, pondering about the gym. Like I said in one of my last posts, my mentor and I decided I need to take today off from the gym to see what's up with my leg. (Although I did some cardio and strength training during P.E. class, I made sure it was nothing that would aggrivate my leg). The majority of my afternoon tomorrow is taken up by a meeting, but I hope to go see Kim the trainer and have her check my leg out. As murphy's law would have it I feel like 100 bucks today and have no leg pain, but I know not to push it. The pain I endured last year is nothing I want to revisit, and if that means adjusting my schedule I'll have to bite the bullet and do that.
Also, if the pain persists? Then maybe this will be a time to consider taking my project in another direction. I just never thought one day off would mess with me this much, but I really miss not working out. I guess when it becomes a part of your daily routine it's hard to take it out. I hope to be right back at it tomorrow!
One positive aspect of this day off is that it has encouraged me to eat extra healthy because I won't be going to the gym. So, today does have some drawbacks but some benefits. It will encourage me to eat healthier when I do workout, and maximize my project experience. Here's what I've had so far today:

1 step forward, 2 steps back

 I started my new 4 day workout split today that my trainer updated for me. I feel tired, but the good kind of tired where you know you worked hard. Only problem is, I have a slight twinge going down my left leg to the middle of my hamstring, and it's almost the same sensation I had down my right leg before my back surgery last June (I have a herniated disc, L5S1, and had part of it removed to relieve pressure off of my sciatic nerve). Anyways, I told Ms. Maddren (my mentor) and her and I came the conclusion that I should take a couple of days off, see how I feel, and go from there.
I also decided that I will go see Kim, the athletic trainer at IHS, to see what she has to say. The surgeon that did my back is out of Rochester so the chances of getting in to see him and actually getting up there is unreasonable at this time. I had this twinge a few weeks ago and it went away, so I'm hoping that its nothing major.

Barnsong

So in class today we watched a documentary named "Barnsong." Basically, one WISE student was making a documentary of another WISE student who was building a barn. The kid that built the barn actually did not complete the barn until the August after he graduated, which showed me that an incomplete project does not mean it was a fail. It just means that they ran into unexpected obstacles that he then had to take into account, and it's reassured me that not following my exact timeline or reaching my exact goals in the 16 weeks is okay, as long as I got a good experience and learned something on my own.

One question I have about WISE is how many other students around the country are enrolled in this class. Ithaca is a unique place to grow up and learn with all our resources, but I think it would be neat to see and contact other WISE students in the country or area and see what kind of ideas and projects they're coming up with. 

As for my own project goals, I think they are still pretty good. Losing 50 lbs. will not happen in the 16 week period, that I know for sure. A kid can dream, can't he? I'm realizing that goal was unrealistic for this time period, but I'll still have the whole summer to shed the weight I want to before college. So, not much fretting from my point of view right now.

Slow Day

So it's a slow day at the office I work in, and I don't have much to do. I was just looking through the health and fitness section on pinterest, and there are all of these different workouts that people have posted, and I was thinking that maybe using some of these and incorporating them into my workout plan would be really neat. It would save me some money from a personal trainer, and it would be fun to see different exercises that other people do to stay fit.
Also, they have a lot of healthy and quick recipes in this section. Maybe I'll come up with some creative way in experimenting with these recipes and seeing if they affect my weight loss.

The Weekend Struggles

The past week I've really enjoyed going to work out and have gotten into a really good routine. Unfortinately yesterday I did not make it to the gym between school, a doctors appointment, work, and our basement having water coming in. But, now, I am finding that it is hard to get back to the gym even after one day. I know I'm going today after work, and I'm partially blogging about it because then I have to go, instead of coming back to edit this post.
See? That's my logic, and right now it's working well. We'll see how long that lasts, but I'm confident. I thought I was seeing results this week, and I don't want to start next week off on a bad note or disappoint myself or my trainer. 

Looks can be Deceiving

So this week has been a really powerful week. Between changing my workout routine up and starting back at my job on a more regular basis, I've been busy. This post may sound weird but I've really been working hard this week. In 4 days I went from running for just 7 or 8 minutes to 15 without pausing or stopping, and for those of you who actually know me, you'll understand thats a huge deal!  But, the reason I titled this post "Looks can be Deceiving" is because although I haven't lost any weight in the past week, I look thinner? I'm starting to think that my mind is playing tricks on me. Either that or I subconciously think about the fact I've been working out while looking in the mirror, and then I just think I'm skinnier.
Anyways it's an awesome motivator, and although I can't make it to the gym today, I can count this as my "one day off" for the week and get back at it tomorrow.

Stop

Stop is a pretty negative word. I mean look at it. The S just looks overpowering and than from there it just looks intimidating.
Except when its a red button on a treadmill. And then it's encouraging.
I met with my trainer today for the third time and I had the hardest workout of my life. While I was on the treadmill I looked down at my feet and saw the big rectangular stop button on the panel of the machine, which from my knowledge of the word most likely stops the treadmill when pushed. But, for some reason, I had no urge to press it. It actually motivated me to run harder and faster and finish my cardio off on a good note.
I'm also writing about the button because it made me stop (No pun intended) and think about my diet. An aspect of this project is to start eating better, and while I have began tracking my food, I've realized I've only cut out certain foods that are bad for me, and not all. So, this stop is only for tonight; it's merely a time for my to think about my life the past 3 weeks, and help me figure out what I need to do to actually change my diet and incorporate healthier foods into my diet. Also, an article I received today from Ms. Lord about healthy eating encouraged me to reflect and try harder in changing my dietary habits!

Feelin' Good

I feel pretty good. This past week I met with my trainer, Darrin, and he gave me my first work outs on a four day split. Every other day I do strength training, and the other 2 days I do mainly cardio, and then one or two days a week I'm on my own. I'm definitely feeling sore but it's the good kind. I've gone to the gym everyday this week, but I am giving myself today off to rest and recover, and then back at it tomorrow.
As for my diet change, I've been slacking, somewhat. I have lost some weight which is awesome, and all day everyday I do really well with tracking what I've eaten on my phone, how many calories, and so on. But then comes night time, and the munchies set in, and I think that is what's holding me back from really excelling. I also think going to the store and getting vegetables and fruits to snack on at night would be beneficial, instead of falling to the junk food I find in my house. It's not much junk food, but I tend to find it easier than I planned on. This week will be better, I promise.

Good or bad?

I'm not quite sure if this is a bad thing or not. Yesterday I met with my trainer and he set me up on my 4 day cycle of workouts, and although I'm sore, I feel good. He's having me use a variation of cardio and weight machines, and I'm confident he knows what he's doing. My back was in no pain yesterday after lifting (for the first time in over a year, I might add) which was encouraging. But, the reason I say this may be bad is because that fitness App I've been using that calculates how many calories I should eat in a day based on my workouts/ physique may not be of use to me. Almost all the machines I'm now using to train aren't on this app, making my results look skewed, and ultimately not tracking my progress.
On the plus side?
My trainer will keep track of my weight and BMI, etc. So, I guess it's not too big a deal. Maybe I can find another app that has what I need.

Minor oops but a Great Idea

So, I slacked this weekend. I just got back to going to the gym after 3 days off. It's certainly an internal battle to get yourself up and get workout clothes on and drive oneself to the gym. But, I know it will be worth it, and I have to be diligent about getting there almost everyday.
This is also my week to schedule my 5K. I was beginning to think, if I don't find a 5K that works within the parameters of my project, I could always map out my own run around Ithaca. The 5K will be cold but it won't be much different from wherever I find a race. This idea came to my mind because although spending money on running a race is no problem, I might as well save where I can considering college will be here in 6 months. Also, running the 10K at the 16 week mark will be a lot more enjoyable in Ithaca, with all the trails open and the warm weather. I've become quite nostalgic the past few months. My parents have raised me in a culturally diverse part of upstate New York, and I'm only realizing now almost at 18, how much I will miss this place. So, I feel like mapping out my own runs will be ways for me to spend quality alone time in the place that I've known for the past 18 years. Almost like a tribute for myself, which sounds corny but I don't really care.
Also, I meet with my trainer this week for our first session, and I think he will give me "homework"(workouts to do when we aren't meeting) which will encourage me to make it to the gym more often. All in all, I'm still psyched for this!

Successful Week

This week was a vital week for my project. I met with my mentor for the first time, and we are both now on the same page about my goals and essentially my project as a whole. She was reading over my proposal and she mentioned that change is a good thing, and she has rarely or never seen a WISE students project change or shift goals, which is something I knew going into this. I was talking to another WISE Student the other day and he was mentioning how just one conversation with a family member shifted his thinking to a different aspect of his project, and I hope something like that happens with me at some point. On the other hand, I finally have an actual trainer on board with me for the 16 weeks.
I met with my trainer on Wednesday (2/13) and we got all the basics out of the way. I think he's going to be a great motivator, because at the end of our consultation he said he was going to start brainstorming ways for me to train with my back. I felt like I had found a good trainer based on his almost immediate commitment to finding ways for me to be successful. I will have 8 sessions with him, (trainers can be expensive), so in the 16 week period we will be meeting once every other week from what it looks like now. Now, it's time to train.

Making Strides

I'm not too sure if this is considered our first official week of the 16 week period or the second week. In any case I've made some progress in my project. IN about one month I have lost 8 pounds! I think that may be contributed to the hype I had for my project and my eagerness to get started, because I've been eating healthier for about 3 weeks but only working out for one. I'm ready to see further progress in the coming weeks.

In addition to that, I should be meeting with a potential trainer within the next two days (potentially tomorrow, but he hasn't contacted me back). I think I'm ready to start training and am eager to see what he has to offer. 

Psyched

Today is my first day as an independent WISE student and I've already made progress. One goal of my project is to lose some of the weight I've gained over the last year.  Today I was explaining this to a friend, and she told me about an app for iPhones called "MyFitnessPal." This app will help me immensely with this project and I am extremely happy her and I held this conversation.
I put in all my information, like weight, height, age, how long I plan to work out each day and how many days I plan to work out. This app even breaks down my workouts to strength or cardiovascular exercise. Based on all of that, it gave me the number of calories per day I should consume. The best part about the app is that I can enter in every snack or piece of food I have, like a Wegmans Caesar Salad with dressing, and it will calculate the amount of calories I have left to eat that day. This will be a vital tool for me to keep track of my weight loss and diet changes. And, to have it on my phone, which is with me 24/7 is just an added bonus.

The First two Weeks- Journal #2

I'm starting to get really motivated and psyched about my project again. Drafting and editing my proposal multiple times had me lose some interest, but now that I am out in the field actually working out has me looking and wanting to see results. Right now, since I haven't worked out in a long time, I'm averaging about one hour a day at the gym. One main goal is to work with a personal trainer from Island Health at least once before these two weeks are up. Since I just signed up I am entitled to 3 free sessions with a trainer which is awesome. It's almost like a present I wasn't expecting.
Also, in the next two weeks I hope to have my workout and training schedule in place for the next 8 weeks, leading up to my 5K race. I think following a set schedule will help me stay on track, instead of just going to the gym and working out on whatever machine may be available. I also hope to lose 2 pounds in two weeks, but that's just a side goal, nothing I will fret about if it doesn't happen.

The Beginning

Dear Reader,

Here we are, the WISE project. The concept and idea all of us students have been dreaming about for an entire semester. My project encompasses a lot to do with fitness, primarily training to run a 5K and 10K. Along with that, I hope to lose most of the weight I have gained over the last year from an injury and major illness. I hope for a lot of things as well, which I know seems redundant. What I mean is I am looking forward to the experience I get out of this whole process. I haven't really worked out steadily in over a year, and I am excited to see the results on my body and get back to the healthy state I used to be in. I have a blood disorder, and I had my spleen taken out as a result, and later on in life I can develop heart disease or suffer from a stroke because of this, and those are enough warning signs to get in shape and stay in shape.
Another hope of mine is to change my diet. I have become somewhat unhealthy over the last year, eating out more often and not necessarily watching what I put in my mouth. I need to incorporate more vegetables and fruits into my diet, and take out the greasy fatty food. With all of this, I do have some fears though. I fear that with my back injury I won't be able to run either race, in which case I may have to go back to the drawing board. I had surgery to relieve some of my pain and if running will risk that pain coming back, I just don't see the point in it. Other than that I don't have more fears- for now. I know I need to get in shape, and running these races is the perfect reason to get back where I was in 2011.