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.