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171 lbs this morning…so down 5 lbs since I started really trying…
pro-gres-sive = happening gradually or in stages; proceeding step by step
Progressive weight loss sucks….but a loss is a loss. I seriously just want that first full 10 lbs gone so my clothes fit without muffin tops, and so I don’t have to suck my stomach in to get my winter coat zipped up.
I feel like I had a pretty good week eating wise, but I think its time to track every morsel of food. Maybe the little nibbles here and there are adding up!
The workouts this week have been awesome, though. I am 4 for 4 this week, having done my planned workout every single day. And good ones too!!
Monday – FTP test was really hard, and my number went down from last year, (160 last year to 155 this year) but I expected that. Was fun to bike with a group in B’s garage instead of on the trainer in the basement! Will do another test in January before starting my training for St. George.
Tuesday – Went for a run with Becky and actually felt good running!! Finally after 2 weeks I didn’t feel like I had lead legs. We kept it doable, running 10 minutes and walking 2, for 3 miles.
Wednesday – 30 minutes on the bike at the gym, and then some crossfit workout I had written down:
12 minutes, AMRAP (As Many Reps as Possible)
- 12 toes to kettlebell
- 9 box jumps
- 6 kettlebell swings (35 pounds- I think…the numbers are all rubbed off of the kettlebells at the gym so I guesstimated 😉
Thursday – This morning I ran on the treadmill at the gym. The pressure was on because Lacey, the little energizer bunny, was pounding away on the treadmill beside me.
But I stuck to my plan of running 10 minutes and walking 2 minutes for 3 miles. When I finished the 3 miles, I was at 400 something calories on the treadmill. Now I know that this is an estimate and not super accurate on the treadmill, but it is still fun to use these things as motivation.
So I decided to walk some incline to get to 500 calories burned. Plus its never too early to start getting the hamstrings and butt ready for the St. George climbs!!
This mornings Breakfast:
Blueberry and banana smoothie with 1tbsp MCT oil and Greens +…..Delicious!
Today is my high carb day…. I love my high carb day because I get to have a sandwich at lunch with the super grainy, Ancient Grains bread, loaded with chicken and vegetables. Comfort food for me! And tonight I will be making roasted sweet potatoes and meatballs, with broccoli. Yum!
I wish high carb days meant eating bowls of pasta, drizzled in olive oil, and sprinkled with salt and pepper…..but sadly it ain’t so 🙁
Recipe for this week:
Healthy Hot Chocolate
2 tbsp xylitol
1 tbsp cocoa (for even richer flavor use dutch processed cocoa)
Mix this with a little cold milk with a wire wisk.
Add hot milk to fill the cup and you have delicious, sugar free hot chocolate!
Many people are looking for healthier alternatives to sugar, ones that won’t spike their blood sugar levels. Right now my favourite is Xylitol because it measures exactly to sugar, so there is no guessing to the amounts needed. Xylitol is a sugar alcohol that will not have any impact on blood sugar.
Xylitol is very low on the glycemic index scale, but has about 10 calories per teaspoon. Something to keep in mind if you’re keeping a close eye on the calories!
It also can be fatal to dogs if eaten, so it needs to be kept away from pets, especially if your dog is a scavenger like mine!
Erythritol is also in the sugar alcohol family. It is zero on the glycemic index scale and has almost no calories at all. Both xylitol and erythritol are gentle on the stomach, but erythritol is more gentle than xylitol. Also I find it sweeter than xylitol, so you need to adjust according to taste.
If you have a SUPER sensitive stomach, and even these sweeteners bother you, then it is best to stick to Pure Stevia.
THM has a pure stevia that has the highest potency (99%) available of rebiana, which is the sweetest part of the stevia leaf. Because of this, their stevia does not have too much of the gross aftertaste that many stevias do.
In my opinion, it still takes some getting used to, but is much cheaper because you need a tiny little amount of it to provide quite a bit of sweetness. I find Xylitol and Erythritol quite expensive, but you can buy them at Bulk Barn or online.
Store bought Truvia is stevia/erythritol blend. This is a good alternative as well!
Where to buy Trim Healthy Mama products:
If you are looking to buy THM products, you can do so in a few different place. You can buy through Amazon on the link below (I would receive a tiny commission…I did not find any of their other sweeteners on there), or from http://sweetandsprouted.com/, which is in Saskatchewan, or https://naturallytrimcanadainc… (also in Saskatchewan). It is usually cheaper to get the sweeteners through the website, but they have a hard time keeping them in stock!!
Trigger Point Therapy
With all that working my muscles more than they are used to, I get a little sore (maybe “a lot” sore is a better description) so I have spent quite a bit of time with my Original GRID® Foam Roller and my Quadballer™. For those who might be unfamiliar with these things, it is basically a self massage for sore muscles. Watch this video for more info!
I seem to get a lot of issues with tight calves when I first start running after taking some time off, and I feel it in my ankles. I have found out over time that if I use the foam roller to “roll out” the muscles in my calves, it loosens the muscles and helps the soreness.
It also feels so good to roll my back and hips, especially after a hard bike ride or run! The foam roller is just one of TPs products. I really love the quadballer as well as its concave design helps get deeper than the foam roller for those stubborn knots in my muscles!
Another product we have and use a lot is the TP Massage Ball. We use this while driving, putting it between the seat and upper back. It helps with tension while driving!