Tuesday, July 9, 2013

health report.

Since I started focusing on trying to drop some of the baby weight, I've found my motivation kind of comes in waves. Anyone else find that to be true for them too?

Even so, I have still seen some success! In the last almost 5 weeks, I've lost a total of 11 lbs ~ 171-160lbs. I've lost 2% body fat, decreased my BMI by 2 and increased my water by almost 2%. I'd still like to get lower in my body fat, and BMI, but that is more of a diet thing I need to work on. I also started tracking my chest, waist, hips, and arm measurements this week, and am excited to see changes there.

Here is what I've learned so far:

I went to the spine & nerve doctor 2 weeks ago, where I was told that I should be exercising, but that it needed to be low impact to prevent further irritation of the ruptured disc (it was largely the high impact, too soon post baby workouts that got me into this mess in the first place).

He recommended biking, swimming, walking and elliptical.

I kind of hate walking, so here is what I found that I do like:

Easy jogging on my mini trampoline.

Yes I own a mini trampoline circa 1993. Or 2012, whatever. But I kind of love it. I can cue up a show, and do my jogging on my mini tramp. You can also do more rigorous exercises on a mini trampoline, such as scissor jumps, jump overs, and step ups, but I'm trying to keep it lite, so yeah, jumping on my trampoline. Two thumbs up.

I got this one from Walmart, because it had a handy little pedometer that counted your jumps and calories and all that, but I broke that part anyways, so I would recommend this cheaper one.

I also have really been digging this little video lately.  

It's only 10 minutes long, so I can do it once, twice or three times depending on my schedule. It also is pretty low impact, so I haven't had any problems doing it. I'll usually follow it up with some isolating exercises for either my legs, arms or core, or a combination. 

I've been reading a few articles about nutrition & diet, & here are some little nuggets I've come across:

  1. If you want to get uber, crazy healthy, avoid processed sugars after 3 in the afternoon (I know). I'm still working on that one. 
  2. Chewing your food well is almost as important as what you are eating. The more you chew your food, the easier & quicker your body can break it down. 
  3. You can get a lot of the protein you need without eating meat at every meal. Meat (especially red meat) should be eaten sparingly
  4. Except Salmon. Have as much salmon as you like. 
  5. Water. Drink it. Like all. the. time. If you have a drink before meals, it will help satiate you. Drinking one before bed will help you sleep better. Drinking one when you wake up helps get your systems going. When you get the munchies, drink something first. You might just be dehydrated. 
So that is basically it for now. Hopefully you found something useful. If not, let me know what you would like me to try!

Diet and motivation are still the hardest things for me. I'm thinking I might cook up a little health competition. Would anyone be interested in joining in if I worked it out?


Julie said...

I like that you come up with your own combinations of routines for a work out. I am so unmotivated that I still have to do something pretty structured (like good old p90x) to even get a decent workout. And I still have to have someone yanking me along to start it. That's where husbands come in handy I guess. Living in the same house makes it hard to hide from the booger come workout time... But really, motivation is my biggest challenge. Eating well is easier for me because I like to cook healthy foods and I love the way fresh foods taste. We hardly eat any meat so we get tons of veggies. If you figure out motivation tips, let me know. I never regret a workout, but I rarely WANT to workout. Having a workout buddy has been the only thing that's gotten me to workout every day. Even if it is with some kicking and screaming.

Brooke said...

This is really awesome. And good for you for working so hard! You are beautiful!

Olivia Merrill said...

11 lbs--congrats!