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Yay!!!! I have been so nervous this week that last week's good weight loss number was a fluke. I believe the strength training I'm doing, that is unfortunately causing my back huge problems, is the reason this weight loss momentum is gaining steam. My body is obviously happy to put on some muscle and expend extra energy to maintain it. I am very happy.
I would say that I'll try to take care of myself better by skipping the part of the work-out that most likely exacerbates my back problems, but darn it, your quads and gluts are the biggest muscles in your body! I can't leave them out! I know they get a bit of a work out when I walk for exercise, but I'm not quite ready to make the move to ease off on the strength training.
Happy Sunday, everyone! Yesterday was a beautiful day in the NW and I took advantage by doing yard work and taking my dogs for a walk in the park. I have friends that hit the beach yesterday and posted pictures of what a beautiful day it was, so I was all geared up to drive out there today (a 2 hour drive). Unfortunately, I looked at the weather forecast for the coast and it was an almost certainty that they would have rain and heavy cloud cover. What a bummer. Ah well. At least there aren't any clouds in my outlook today!
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84.8 kg
Lost so far: 1.4 kg.
Still to go: 12.2 kg.
Diet followed: 100%.
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View Diet Calendar, 23 February 2014:
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1407 kcal
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Fat: 49.78g | Prot: 76.37g | Carbs: 177.32g.
Breakfast: 1% Fat Milk, Market Pantry Canola Oil, Egg, Trader Joe's Multigrain Baking & Pancake Mix, Smart Balance Original Buttery Spread, Jennie-O Breakfast Lover's Turkey Sausage Roll, Strawberries, Equal Equal, Lucerne Hazelnut Coffee Creamer, Granulated Sugar, Coffee (Brewed From Grounds), 100% Maple Syrup. Lunch: McCormick Zesty Lemon & Pepper Seasoning Salt, Smart Chicken Boneless Skinless Chicken Breast Fillets, Trader Joe's Low Sodium Garden Patch Juice, Blackberries (Unsweetened, Frozen). Dinner: Cooked Broccoli (Fat Not Added in Cooking), Betty Crocker Hamburger Helper - Beef Pasta, Black Pepper, Salt, Butter (Salted). Snacks/Other: Blue Diamond Lightly Salted Almonds, Milk (1% Lowfat with Added Vitamin A), Jell-O Sugar Free Fat Free Instant Chocolate Pudding Mix, Kraft Cool Whip Lite. more...
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2805 kcal
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Exercise:
Walking (exercise) - 3.5/mph - 30 minutes, Housework - 1 hour, Resting - 5 hours and 30 minutes, Sleeping - 8 hours, Sitting - 6 hours, Standing - 3 hours. more...
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Losing 0.7 kg a Week
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 Comments
Congrats! I knew you could do it. It's a great, steady progress. That's all you need to keep doing. Think of where you'll be by the time the snow thaws out! Excellent job. We are all very proud of you. Remember this feeling when life gets in the way.
23 Feb 14 by member: mrsmole
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First of all - congrats on the 1.5 pounds. Second - couldn't you get a doctor to prescribe exercises that would strengthen your back? My doctor gave me some to do with a resistance band. Of course, I haven't done them yet so next time my back freezes I'll have no one to blame but myself!
23 Feb 14 by member: BuffyBear
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Great job on weight loss.You sound happy!We all hope to get to the beach soon.
23 Feb 14 by member: rockytu
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Thanks, gals! MrsMole, I will indeed remember this feeling. Steady works great for me. Rockytu, can we just chant "Beach, beach, beach" until we're there? Actually, my husband and I are going to get a place at the beach for a night or two to celebrate our 25th wedding anniversary in April. I can't wait. BuffyBear, I have been doing "doctor prescribed" back exercises ever since my back injury. Sadly, they haven't had the desired effect, at least not 100%. I'll take what I can get. I love to get down on all fours (no sexual connotation here, ladies!) and do the cat stretch. I also get down on my knees (save it, oh thou of dirty minds, lol) and throw my upper body stretched out. That feels amazing. Whenever my back is acting up, I immediately do that one!
23 Feb 14 by member: gilliansings
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Oh yeah, the cat stretch feels amazing, I have to put pillows under my knees to do that one Lol. If you are going to a gym is there a trainer that could help you? There are also library books re: exercise for back issues, and info online, course be careful as not all advice is good advice.
23 Feb 14 by member: wholefoodnut
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I don't currently attend a gym, wholefoodnut. And, as you said, not all advice is good advice, as I find that I often know more about my condition than many trainers. I have lots of scar tissue in my spine from my original surgery in Oct. 2003. I've even had injections into my spine, both the typical steroid injections to decrease inflammation, and the more experimental lysis-inducing enzymes. That one hurt like I can't even describe! Like being kicked by a mule! And, after a week of hurting, I think I can only maybe say I had a 10% improvement for a short time. Overall, walking at a moderate pace with no major incline is the only thing that helps long-term. That, and just changing positions A LOT. I can't sit, stand, or lay for too long. Like many people, I awaken in lots of pain and it gradually gets better. Thanks for the supportive suggestions!
23 Feb 14 by member: gilliansings
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Ah well done!!! You must be delighted! Is it lower back?? The best I find for lower back are Good Mornings..... hold a bar ball across your shoulders and bend forward from the waist.... it is brilliant for the lower back.
23 Feb 14 by member: Shellsbells 140
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Walking is great exercise. Have you tried any water exercise? Sometimes that can help. You have definitely been through a lot. My arthritis in my battered ankles is like that, hurts like hell in the am but gets better with moving. I have to walk a bit, prop my legs up for a bit, after a few repetitions I can go downstairs to take my shower. Sounds like it's low back.
23 Feb 14 by member: wholefoodnut
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Will have to try those positions next time (with or without DH - LOL).
23 Feb 14 by member: BuffyBear
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Okay, first. You and your doctor need to b. e the ones making the decisions. I'll add my 2 cents worth, which is about what the bank gives me for what's in the savings account for interest, so this is a huge investment on my part. ;) Getting up in the morning used to be a roll out. Man, it hurt every time. I began to understand what my parents were talking about when they'd say "I think I slept wrong". Until I got older I figured sleep was sleep. Anyway, for me, deadlifts were the solution. I started really slow and with a barbell, that was all. Any time I quit doing the deadlifts I start having the back pain again. As to quads, I do squats, but, I work out at home and I don't have a squat rack for safety, so I do squats with a trap bar. It allows me to lift what I want to lift but doesn't put the weight on my back the same way as a barbell. It's much easier to keep your weight on your heels, which is exactly where you want it. If you're doing either of those exercises in any form, get your technique checked. Tell them at any gym that you need a trainer for one session who knows back exercises and explain your issues. Money well spent. If they know what they're doing, they'll have you working extremely light to check your form.
23 Feb 14 by member: northernmusician
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I think a trainer or a physical therapist in some cases, is a good thing. Most people as they get older has some sort of old or ongoing physical issue that is affected by exercise. My gp doc has given me the go ahead and my Ortho says no high impact with my ankles, leg issues, and cervical fusion. I'm setting one up for a day off in march, no one at my gym is avail on weekends for individual sessions. Might get to a few of the group classes in between but am heading for an individual one. I have old injuries that I have to adapt around and I need to get my ankles stronger.
23 Feb 14 by member: wholefoodnut
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To all above, great advice! When and if I go for a gym membership, I will certainly go back to doing dead lifts, with supervision until my form is correct. Yes, to ShellsBells, it is lower back (an injury as a nurse resulting in an L4-5 microdiscectomy). I was supervised by a physical therapist for quite a while and went back to one a couple years later to try some new things. I did try water therapy. Unlike with ankle and knee problems, my spinal issues still acted out in both water aerobics classes and swimming laps. Anything that causes me to flex my legs too much exacerbates my back issues. I love swimming, but it takes a lot of effort to get myself there, get changed into a swim suit, do the exercise, then shower and dress/groom myself. Didn't seem worth the effort, since it isn't really arthritis I am dealing with. It is all my spinal nerves getting pinched. I will keep working on getting stronger core muscles and not overdoing it. Thanks everyone!
23 Feb 14 by member: gilliansings
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Nerve issues are another issue. I used to do spinal evoked response testing, nerve conduction studies, and assisted with emgs, and monitored spinal surgeries. Actually do have some permanent nerve damage down both my arms from a cervical injury. Luckily I do pretty well and don't have major problems like you do.
23 Feb 14 by member: wholefoodnut
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Yeah northernmusician, I was going to suggest Deadlifts as I find them great, but if you don't do them correct then you could do damage..... as you say, use barbell only.... that is an excellent idea, not to load on weights at first.... definitely will make your back stronger
24 Feb 14 by member: Shellsbells 140
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gilliansings's Weight History
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