Maelstrom143’s BodyBlog

Here are some quick tips to those of you that, like me, have lazy days.

1. Put your Treadmill/Elliptical in the living room. Instead of sitting in a chair, work out while you watch your favorite shows. When you have back-to-back episodes, you will have a heck of a long session.
2. Eat only in the dining room, not in front of the TV.
3. Use the stairs whenever possible.
4. At work, when going shopping, etc., park further away from the entrance.
5. Do leglifts using your kids as weights…they will love it and you will get a workout while interacting with them. I stop at lifting my 13 y/o…lol.
6. Do calf raises when you are in the kitchen or standing at work.
7. Add fiber to your meals. They now have water soluble fiber that can be added to meals while you cook them!
8. Take fruit/veggies with you to work. If you are hungry, munch on your fruit/veggie. If you crave unhealthy food, munch your fruit/veggie first, then eat whatever it is you are craving. You will eat far less of the unhealthy stuff and still feel satisfied.
9. When you are sitting with nothing else to do, stretch…your arms, back, legs.
10. When you are feeling unmotivated, read BodyBlogs. They will remind you why you wanted to work out in the first place. They will also show you that you are not alone in wanting to be better, or in feeling like a slug on some days

Good luck and keep going strong!

Working in the healthcare field, too often I come across people who would benefit immensely from a gym membership or even a stationery bycicle at home. Yet, they are instead medicated for chronic joint/back/generalized pain without a good exercise/diet regimen being planned out. Doctors may tell them they are out of shape or simply give them antidepressants and antianxiety meds.

Get a grip people! If you weigh over 200lbs and can barely move without assistance you have a very valid reason for being depressed. Antianxiety meds and pain meds only mask the symptoms…they do not fix the problem. Working out your arms and mouth alone aren’t going to solve the problem. When you are depressed for no reason then yes, you may need meds. When you are depressed and can pinpoint the reasons (i.e. can’t use restroom without assistance, have chronic pain issues, etc.) then you have a valid reason and happy pills alone will not fix you. Getting medicated against life is just not rational. Take your pain and antianxiety meds if you must, but also get out there and fix the problem…join a gym, get a bike, use a scooter if you have to do so to get out of the house, away from the tv, and getting some fresh air and exercise.

I feel for you, I really do, but do not expect me to say that it is all going to be ok. I will tell you like it is…

"You are overweight. You are at increased risk for pain, hypertension, congestive heart failure, diabetes, neuropathy, and a myriad other problems. If you have a familial history, your chances of becoming ill more than double when you are overweight. YOU NEED TO FIND A DOCTOR WHO WILL WORK WITH YOU TO LOSE THE WEIGHT."

There is no easy fix. There are no magic pills. It takes hard work, dedication, and a serious reality check. Being honest with yourself is a good start. Yes. I am empathetic and will do my best for you as my patient. I will provide support, education, information, resources. I will also be brutally honest. It is my job.

Hi everyone! Well, those of you I’ve chatted with know about my hubby’s mom being ill and us moving to GA…well, hubby retired/came home in Nov ‘08, right about the time I got a little sick and stopped keeping track of my progress and workouts. Momma (hubby’s) passed away in Dec ‘08. It was a heartbreaking loss…made all the worse because I actually loved my mom-in-law very much. However, she went with dignity and in her own home and we have continued on with our lives. She will be sorely missed, but at least our sons will remember what an incredible grandmother they were lucky enough to have.
As for me, I have maintained my weight at 136lb and am now (as of Monday 3/9) back on track and working out actively (was doing light aerobics, nothing too strenous for quite a bit). I am really happy to have maintained and to have a goal to reach for-glad to see those of you still on here and looking forward to surfing your pages!

Well, I lost 0.5 lbs…lol. Not great, but every little bit counts. I think losing sleep when I have to do night shift screws me up. My eating, supplementation, and exercise routine gets messed up, especially when I am dragging from exhaustion. I am currently using 4 different supplements, but have missed using them for a week (started my shifts on Saturday and finished today in the A.M.) I restarted this afternoon after I woke up. If I feel that I am not getting results, I will change up supplementation and workouts at the end of the month to shock my system into gear, hopefully.

I think stress also plays a huge roll in weight loss or gain. Right now, I am struggling with my mother-in-law’s advancing cancer and stressed as to the best way to provide care without making her feel bad or as if she is losing control. She is a sweet, smart woman in her early 60’s and having a hard time reconciling herself to her stage 4 diagnosis. She is beginning to show early signs of dementia and I feel it is either "chemo brain"- or mets-related. Either way, her safety is compromised and I am having chest pain trying to figure a way to balance the care of two households at this time. I know taking care of myself is vital in order to be able to care for others, but I just do not see a clear path to being able to do such a good job while juggling an ill woman’s needs, my kids’ needs, and my work, while still making time for me. I could jog the 100 yards to and from her house, but doing nights wipes me out and I am going to die, trying to keep two different homes clean. The boys help, but they are still young and I do not want them to take on too much.

Anyway, on the more pleasant subject, any good recommendations for supplementation would be appreciated. Solid references would be an additional aid much appreciated. I need to lose another 11-lb/5% body fat. I am not sure it will happen by my current time goal, but that is ok. Of mice and men and all that goes along with it.

Working nights wreaks havoc with my training. Some days, I leave work ready to jog; others, I leave work feeling like something the cat dragged in…then discarded. I love my work. That, at least, makes nights bearable…that and enjoying the people whom I work with. They are a real joy to have around and have so many interesting experiences regarding our field of expertise that I look forward to conversing with them.

As far as my workouts, it seems I have plateaued again. I am stuck between 134 and 136, so I am currently reviewing my supplements, eating habits, and overall lifestyle to see what I can change. I tried the Body for Life protein shake, but discovered a tad belatedly that it contained milk protein. I spent the rest of the evening (at work) feeling bloated and gassy. Luckily, I did not ingest more than 1/3 of the contents, so after 4 to 5 hours, my system stopped complaining. I tried Advant Edge Soy Protein 20g protein, Vanilla-flavored during my last shift. Unfortunately, I ended up developing a migraine. I am not sure if it was the mix or if it was working night shift. I often end up with headaches when I work nights, especially after the second or third night in a row. By the fourth, I am a wreck.

Instead, I will try using the protein on my days off when I am well rested. That way, I will be able to tell if I am reacting to the supplement or if I am reacting to the long nights…lol. I am still very excited. I can see differences. I am unhappy with my tri’s, but eventually (as my body fat goes down), they should start showing more progress.

On the good note, the new prn position I am occupying is slower than the original, so I get to do lunges down the hall every so often…lol. I am still at the old place, as well, though. I love it there and learn so much and the faster pace means I have to be competent to keep up and learn a lot in the process.

Oh, well. Here is to hope and new muscle growth!!!

Well, I have been viewing the body fat percentage from the calc I had been using until now and feeling it was wrong. I look at where I am and it is ok, but my body fat percentage is higher than what the calc was giving me, so I have switched to another calculator that will give me a more accurate picture. At this new level, I need more accurate readings of my body fat levels in order to be able to adjust fire as needed. The new calc gives my body fat % at 26.47%. That, to me, seems a lot more accurate and corraborates what I already felt: my BMI needs more work

This is the calculator I will use for now: http://www.sheerbalance.com/lean_body_mass.html

Doing the actual math would be fine, too. However, I need a formula and the time to play with it, which right now I do not have. That will be fun for another time.

Well, I have established Sundays as my official weigh-ins, since I have a tendency to stress and know better than to believe just the scale when it comes to losing fat and gaining muscle. Since today was my official weigh-in, that made the stats I loaded yesterday a week old, so I went ahead and put them where they belonged - last Sunday - in order to keep things organized.

Today, I went ahead and measured, as well as weighed in. My measurements show a slight improvement, not much, but some. I would be discouraged, except I know that I lose weight slowly and in the long run it is healthier for me this way. The next measuring in will be in a three weeks to a month from now

My caloric intake at this time is set for 130-lb body weight, which is approximately 1700 calories. These calories are broken down into a 60% carb/25% protein/15% fat to give my body what it requires. What I have noticed is that when I eat differently, lower carbs, etc. my body tends to go into starvation mode, refusing to get rid of the weight. With the above intake, I fare much better and feel healthier. It keeps me moving. I also ensure to break down my meals into three meals and two snacks, for a total of 5 small meals daily. This helps with digestion and to keep my metabolism moving. It is also wonderful because I tend to get hungry every 4 hours or so, but can never eat much.
Lately, I have been craving protein, so I supplement with protein bars, but am considering adding some soy protein powder to one of my snacks. I think part of the hunger might stem from the fact that I have been ill with bronchitis and a sinus infection. My protein needs have increased for healing purposes and I am not sure I have been supplying my body with what it needs in terms of a higher protein requirement. I am very fortunate; my body usually tells me exactly what I need. I just need to listen.

Well, I’ve been coming to this site for a very long time. I find it comforting to find so many useful articles and links to achieve my goals. Over the years, every time I have had questions about supplementation, exercise, nutrition, etc. I have come here and found exactly what I needed. Now, in addition, I am going to use it to track my progress. I am lucky, I have the basics. Over the last few months, I have found myself incorporating more and more of these basics in nutrition, exercise, healthy habits, etc. into my day to day living. It really helps that I am a nurse, running all shift long…lol.

It is funny. I have been consistently losing weight and gaining in strength, but due to my scrubs being loose, not many people notice the changes. One of my coworkers was very surprised at my weight loss and asked me if I had meant to lose so much…and I still have a ways to go!