update on week 2

I’m approximately 2 weeks into this challenge as a Kin’s Greenfighter with Kin’s Farm Market. I’ve learned that my keywords on this challenge are “plan & prep”. 

I can tell you that having this challenge hanging around my mind has, in a very positive way, helped increase the motivation and drive to improve on my health and fitness.  I’ve been making sure that I do some form of exercise for a minimum of 30 mins every day. Last week I was able to get in 4 one hour hot yoga sessions, 2- 45 min intense HIIT Training sessions and 2 walks over 5K.

Scheduling in exercise, just as if it were a Dr. appointment or such, and pre-planning my week of exercise has ensured that I can fit it all in. Even on the busiest day I’m making sure to take some “me” time. No more excuses!   Certain days it may just be a 40 min walk around the hockey rink neighbourhood while one of the older kids is at the rink getting ready to play, either way – I’m finding ways to make exercise happen! I’m feeling stronger and feeling that this new “habit” is going to stick. I love the energized feeling I get from working out!  Things are coming together!

Eating healthy has also been a big focus. Planning ahead for the week to come has really helped with making sure I’m not just going through a drive through, grabbing “whatever”, or making a frozen pizza. When I plan ahead I alleviate the stress of “what’s for dinner?!” (the biggest question of the day in our house!) and when I have a plan and my foods are prepped, it really doesn’t take much time at all to make a healthy meal. The other day when I was so tempted to run through a drive-through because I only had 30 mins between getting home from work & having to leave for the hockey rink, I quickly fired up the BBQ and bbq’d chicken, tomatoes and peppers. Having a lot of fruits and veggies on hand helps with healthy snacking as well!

All that being said, there is no way I could do this all on my own.  My family has been amazingly supportive.  The older kids have volunteered to watch the little one while I go work out & my partner always makes sure that I have time in the day to accomplish my fitness goals!  It’s a true team effort!  AND the healthy habits are rubbing off on the kids as well!  A complete WIN WIN situation!

 

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The workout I never thought I could have

Today I went to my regular training class with Andrea of LifeDesigns. I take part in one of her 12 week programs called “Bounce”. This is my second time taking part in Bounce and I LOVE it. Andrea works with women and delves into not only the fitness and health side of things, but she also gets inside your head (in a very good way!).

lifting weights

lifting heavy and feeling great!

My Bounce group of 4 had a killer workout! If you had told me 5 months ago, that I would be curling 25lb+, doing lunges holding 35lbs, running sets of stairs (repeatedly!), holding a plank for over 1 min, doing “real men” pushups etc. I never would have believed you!

With Andrea’s constant encouragement, positivity and her 100% confidence in me (when I didn’t have it) she has pushed me way beyond what I thought I could ever accomplish. I’ve also been working with her on my nutrition, using the myfitnesspal app is also helpful! Andrea has tracked my food logs and given amazing pointers (more grains, consistency, eat more….) I love fruit and veggies, so luckily that part isn’t a trial for me. My favourite breakfasts are smoothies and I’ve complied quite a list of recipes! I’ve found that the possible culprit of my very very sloooowww weight loss could be that I: do not get enough protein, don’t eat enough calories, and need to cut back on evening snacking.

If you have ever considered looking into a trainer, and don’t want to go to a “big gym” or find them intimidating (I do!) then Andrea is the lady for you. The women that I have met through Andrea have become some of my very close friends. We bond over dumbbells and squats, we laugh and share common frustrations and goals and there is ALWAYS encouragement. I feel very lucky to have discovered such amazing people!

Am I the only one who gets excited about making a new smoothie for breakfast?!

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

Health & Fitness Evaluation… a reality check!

As one of the lucky individuals chosen to be a “Kin’s Green Fighter” I received a health and fitness evaluation.  Boy, did I get a reality check!

Part of being selected as 1 of 13 contestants in this competition meant that I received a very comprehensive health/fitness analysis.  Blood work, Dexa Scan, fitness testing (ECG treadmill stress test, pushups, situps, flexibility….) Lung capacity, grip strength – the works!

Here’s what I learned:

  • I have 47.5% body fat        are you SERIOUS?! I mean I know that I have gained weight, but that made me feel sick How utterly embarrassing! I’m told that the “average woman” should have roughly 25%-33% body fat.

Embarrassment aside, the DEXA Scan was interesting.  You lay on a bed, toes taped together, and a machine scans your body for 6 mins. measuring lean muscle, fat, and bone density.  Apparently I do have a good amount of muscle, it’s just all hidden “under a nice layer of fat” …… sigh

  • my bone density is not that great   (I will now be taking Vitamin D along with a multi-vitamin and Omega 3-6-9)
  • I lasted 9 mins on the treadmill stress test until I got to my target heart rate (I’ll be aiming for longer at my final evaluation after this 13 weeks.  Time to up that cardio and get my heart even healthier)
  • I can do 30 full standardized situps in 1 min (this puts me in the “good” range)
  • I can do 7 standardized “men” pushups (feet together, on your toes … I’m unsure if this is “good” or “bad” as I cannot find a chart for women based on a full pushup, they all seem to be based on doing a pushup from the knees)
  • I can jump, although I’m not exactly sure how high? (I forgot to get that measurement!)
  • my flexibility is decent … there is always room for improvement (more yoga here I come!)
  • I don’t get enough protein (I don’t like milk, I don’t eat much red meat.. I’m a veggies, beans, salad, smoothie and fruit kinda gal)
  • my lung function is fantastic (yay for not smoking!) I met 99%-100% of what was expected
  • my cholesterol level is slightly high (which, even though it’s genetic, it’s very important to me to fix this … healthy heart, healthy body is the goal here!!)

So here I am … can you see all that light pink?  That’s FAT!  All that dark pink, MUSCLE!  I want more dark pink, less light pink

And apparently, according to my eldest daughter I have a small head! (I already knew that thank you!)

All in all, the health and fitness evaluation was very informative!  Now it’s time to GET HEALTHIER!

fat vs muscle vs bone.. BODY COMP SCAN

fat vs muscle vs bone.. BODY COMP SCAN

1 Minute Sit Up Test (Women)

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above average 33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below Average 25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <13 <7 <5 <2