I've been going to the gym for almost two months now. When I started they did a body evaluation which included measurements, body fat composition, and lean mass calculations. No, it wasn't fun but it was necessary to give us a reference point for future evaluations. Well, my second evaluation was today. I've had mixed feelings about this looming second evaluation. I feel like I've been working hard at the gym but know that my nutrition has been really bad and the numbers on the scale haven't budged. I was worried that at my evaluation there would be no change and that I would've wasted a month and a half at the gym.
I went dragging in to the evaluation today and shared my concerns with my trainer. She told me not to worry because even if the numbers weren't great, we can always tweak things to make a bigger difference. With that said, the evaluation went great! I wasn't expecting huge changes in my numbers but was hoping to see some change and I did. I'm not going to tell you guys what my measurements were or are because they still aren't anything to brag about but I will tell you how much everything changed because I am super proud of myself. Here we go...
Neck- reduction of 3/4"
Shoulders- stayed the same
Chest- reduction of 1/2"
Natural waist- reduction of 1/2"
Waist at belly button- reduction of 3/4"
Upper hips- reduction of 3/4"
Lower hips- reduction of 3/4"
Thigh- reduction of 1 1/2" (!!!!!)
Calf- reduction of 1/4"
Bicep- increase of 1/2" (check out my guns!)
Forearm- stayed the same
The biggest change for me though, my body fat composition. I decreased my body fat by 3.7%!!!!!!!!!!!!! I am so freaking proud of that!!! I also increased my lean muscle mass by 7 pounds and decreased my body fat by 6 pounds. The scale didn't move but I've definitely gained muscle. Another good thing was my resting heart beat which went from 69 to 61. That means I'm making my heart healthier too.
All in all, I'm very happy about the progress I've made. I'm getting stronger and healthier and a little bit leaner. My trainer and I discussed ways that I can speed up and increase my progress too. She suggested working out five days a week instead of just three and also working out my nutrition. The working out is no longer the hardest thing for me. I truly enjoy going to the gym and having that time to myself and sweating out all my stress and frustration. The food is still my vice. I've been discussing nutrition with Joe and hopefully we'll be able to make some positive changes together. That's really all that's holding me back at this point. Any suggestions on how to eat healthier? I know it's a lot easier said than done.
But, you know, for tonight, I'm not going to worry about what else I could be doing and be proud and focus on all the good stuff that I have been doing. I'm really proud of myself today and can't wait for the next evaluation!
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That is awesome! I could see a difference in Lindsey's shower pictures. Your skin looked like it had such a glow, when you are making yourself healthier on the inside, it shows through on the outside.
Nutrition wise, I would start with small lifestyle changes that you can live with not deal with temporarily. I start my day with a bowl of Kashi cereal. It fills me up and has a great amount of fiber and whole grain. Then, take your favorite dishes and start to substitute light or low fat ingredients for things like cheese, sour cream, milk, etc. It makes a big difference.
I have an awesome banana nut recipe I will dig out of my mess and post later!
Keep up the good work!
YAY!!! I told you you would be surprised. This is so exciting. I have a TON of recipes that I could share with you. Self.com also has a whole section of healthy eats. I'm soooo proud of you.
Here is the recipe I promised yesterday. I came across this in a children's newspaper. I love banana nut bread but won't eat it because it is usually loaded with oil or butter. This recipe is awesome and even my husband will eat them. He takes 2 with him for after the gym. They are low fat (less than 3 grams per muffin) and low calorie (105 calories per muffin). They make a great snack or mini-meal
banana nut muffins
1 cup whole wheat flour
1 tbsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 medium bananas
1/4 cup sugar
1/4 cup fat free sour cream
1 egg
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/3 cup walnuts
1. preheat oven to 350. arrange 12 muffin liners in muffin pan
2. mix dry ingredients in a medium bowl (flour, baking powder, soda, salt)
3. Mix rest of ingredients in a small bowl (except nuts)
4. Make a well in the center of the dry and add wet all at once
5. stir until combined then add nuts
6. Spoon into muffin tin
7. Bake 18-20 minutes
I usually will add an extra banana and a few extra nuts. It is really good. I have also substituted 1/4 applesauce and 2 chopped apples for the bananas and it is just a good.
I hope you like it. It does satisfy the craving for cake for me.
Awesome, Em, thanks for the recipe!
YAY!!! Congrats! Im so proud of you.
Way to go Trisha! Every MD I've ever been to says those two magic words ... exercise & diet. I'm starting to get a bit of motivation from your writings. Now that the warmer weather is in sight, I plan to get out and walk a little more. Congrats & keep it up! Love, Aunt L
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