Last Sunday, we had a guest speaker at church because our pastor was on vacation. He used a Ralph Waldo Emerson quote in his message that I love...
"Sow a thought and you reap an action; sow an action and you reap a habit; sow a habit and you reap a character; sow a character and you reap a destiny."
It hit me how much that applies to this weight loss journey that I'm on. Every decision I make sows a seed. Every choice has a ripple effect and helps paint a bigger picture. I may not think that choosing not to eat that cookie or drink that pop doesn't make a huge difference in the grand scheme of things, but in reality- it does. Because it isn't necessarily about the calories, it's about my character.
So, just a little food for thought this morning. No pun intended!
Class today wasn't brutal like last week, but it was tough. My back was bothering me going into it so I had to modify some of the exercises. And I made mention of my knee hurting some while I was doing squats, so Trainer Girl had me stop doing squats and had me start doing kettle ball pulls. When she gave us our workout sheet it was just a short list which is deceivingly encouraging. But it's always the short lists that get ya!
I weighed in before class started, and wouldn't ya know... I lost 8 oz. (Insert surprised eye roll here) Frustrating. But I'm hoping that dropping my calories this week will make a difference! I'm eating 1550 calories now instead of 1800. The same thing has happened this time around as last. 1800 is just below my maintain calorie count, so I haven't been losing anything. Dropping just 250 calories makes a big difference. I'm expecting to see around a 1.5 loss a week. I'm still tracking my food, but Trainer Girl now wants weekly emails of my food tracking. Eek! Better clean that up a little! I haven't taken any measurements in 3 weeks, so I'm interested to see how much that has changed. I can tell there has been changes based on how my clothes are fitting, but it's always nice to actually see the numbers on the paper. I'll see if trainer girl will take them next week.
Ok, so here's workout #3!
Phase 1- 1st set, 10 reps; 2nd set, 15 reps; 3rd set, 20 reps. Be consistent with no breaks.
Treadmill- 3.0 at 10% for 3 mins
Phase 2- 1st set, 10 reps; 2nd set, 15 reps; 3rd set, 20 reps. Be consistent with no breaks.
Kettle Ball Squats
Walk Outs - Bend at waist so your hands are touching the ground, keep knees straight and walk hands forward until you're in a plank position. Walk hands backwards to feet and stand up straight.
Treadmill 3.0 at 10% for 3 mins
Repeat both phases until you've completed an hour workout. (I did it twice)
It's a good workout for sure. Even with all the modifications I did, I still feel like my body has been worked! So, now it's onto that coffee and Ibuprofen! Have a great Wednesday!