Going4Gold GANG

Here at the Going4Gold Gang it's all about sharing what your doing as an individual then sharing with the rest of the gang. 

Everyone is Welcome 

 

 

Enjoy it all, molly!!!

It sounds really tasty!!!!

GOOD MORN--NIINNNGGGGG, GANG!!!!!!!!!!!!!!!!!!!!

* roosters crowing...! *

Hi friends, like the folks in whoville, "we are here, we are here, we are here!" Life is tres busy for RG right now. Met my exercise buddies yesterday morning at 9 am(well, more like 9:15), had to load the car with STUFF for my bike team that is going to live in someone else's basement. Temp was not bad out, about 40 degrees I think. We hiked for a bit of a warm-up, then did the university stadium STEPS for 1.5 hours (lower and upper decks.) Melissa, our new buddy was out for the first time; she is tall like me so we mocked the "little" girls Michelle and Carolyn who were downright speedy for the first half of the workout. But we "endurance" folk held up, and dontcha know we all finished about the same time? (the others got tired more quickly by going so fast at first.

My trainer is encouraging my to stick in the 140 bpm range for my long workouts. And increase distance (but NOT time) slowly, over my 12-week periodization plan. I don't know about you all, but it takes me at least 20 minutes into the workout to get warmed up (a function of age, temperature outside, whether I can get focused, etc.) So I train to the lower heart rate, then start working out on steep hills on the bike in March, and my cardiovascular system, and brain will be ready for the effort. In addition to all the stadium steps, we jogged around the field 3 or 4 times, and walked another mile to and from the car. Then to Panera for coffee and a good visit.

Afternoon was spent cleaning the basement, I will paint it later today so it's shipshape for the walkthrough of the potential buyer. I noticed "kitty prints" coming up from the basement; they must've tracked through before the floor was dry yesterday. Ah well, nothing the wet Swiffer won't fix (love those things...) We also went over again to look at the new house w/ SO's daughter, she gave her blessing so now on to getting mine sold, and moving forward getting the financing worked out.

Report for 1/26/08 (yesterday)

Calories = 1827 Burned = 3010 Deficit = 1183 (too high, direct reflection of less time to plan my meals, and stress making me not want to eat...)

Exercise = 60 minutes stairclimbing, 30 minutes jogging, 30 minutes cool-down walking

Fun food fact = half an apple bagel eaten slowly, is as good as the whole thing

Stats:

 Fat - 22.9% (48 grams)
 Protein - 18.8% (88 grams)
 Carbohydrates - 58.3% (275 grams)
 Alcohol - 0.0% 
 Other - 0.0%

Daily Sodium Intake - 3,248 mg
Daily Cholesterol Intake - 143 mg

Daily Fiber Intake - 39 grams 

Grade = A-

Off to the basement! (and to pack more boxes)

- RG 

Thanks for sharing, rivergrrrl-- I find your stuff fascinating...!

I'm following a guide I found online about cardio exercise limits which said you change your "Fuel" for exercise after 90 minutes to use a gradually higher  % of muscle-- reaching up to 45%! Until 90 minutes you use carbs, then fat, and a low % of muscle for your fuel... then it begins to shift into more muscle for fuel... Maybe that's why your time is limited, to protect you from too long a session?

I believe our bodies were designed for endurance, and to not suffer for working hard more than 90 minutes per day...so I'm assuming a '90 minutes per session rule' will work... then rest and refuel before going very hard again in a day...  Do you know any info on that? Maybe intensity needs to be measured in as well? I assume high intensity/moderate intensity matters, as low is daily routine... Time requirements for rest and how to refuel adequately--on avg. of course, as people differ in their fitness and abilities-- are questions I wish I had answers to! Trainers are handy for stuff like that, I would imagine, lol!

1 hour stairs...!!! OOWWWWW!!!!! NOT me, lol!!!

Love the Fun Food Fact's, too!

How do you find the energy to paint, too??? I'd be wore out!!!

Hope everybody's enjoying their day!

That's what I always want to know, where does RG get all of her energy?

I just finished lunch and it was really really good

Spinach, carrots, 6 oz of chicken sprayed with lemon juice. Then I had tomato soup with croutons---all so good! I'm thinking about having the same for dinner because it was so good but I'm not sure because the tomato soup is a little high in sodium.

Hope your all doing good--pretty quiet around here today!

I hope everyone is doing well. It seems like it.

I've been thinking really deeply about my eating problem (binging every few days and exceeding cal. intake quite often). Yesterday I went bazurk and ate up to 2,200 cal and well when I woke up at like 7:30 I was so full it was ridiculous. And so I was like "I'll fast for the day and at night I'll eat" And well I was trying to visualize the times I do eat all the bad food like cake and ice cream and still I haven't really figured out what my mind was thinking as I eat. I take a shower then go to the gym (a little ironic) and well I felt so good. I ran around the track for 35 min then did some sit ups and weight lifting. I felt airy almost and ignored the fact that I gained like half of the weight I lost from the beginning of the school year. It's so.... weird in a sense, that feeling was amazing and well I'm always eating to feel comforted. Like yesterday I was trying to bake apple pie and well it was stressful so as I was going back and forth cooking the apples and all I was eating spoon fulls of spaghetti then I'd get back to work then I'd eat more spoon fulls of spaghetti then when I sort of finished I had like a huge bowl of spaghetti and then later on some ice cream and coco puffs cereal (like cookies n cream without the cookies). I'm still thinking about it all and I was on youtube watching the weight loss journey of abby38 or something and it was so deep and honest I loved watching the videos. I'm glad I went to the gym it was great. I actually saw a mom and her two teen kids who I know personally from school and I was just jealous. I wish my family could be like that!

Well now I have to do the laundry please post a reply to this!

-hananabanana 

 

Hey, HB

There is NOTHING wrong with eating junkfood! Okay, before everyone starts throwing rocks at me... what I mean is, if you moderate and make it fit into your daily total...watch the fat...watch the sodium...then you should not feel guilty about eating it. I ate some of the best dark chocolate ever, just today. It was soooo good. But I only ate 90 calories worth (16 chips). I still only totalled about 1300 cals and got a B+ for nutrition. Now I don't have to binge because I have allowed myself to have some. It works for me.

Have a great night everyone.

IttyBitty, I suppose I should have used the word "motivating" instead of energetic. You motivate me! Thanks.

Skye

Hi everyone!

caught up on reading, Sundays are always pretty quiet on here for out group so I didn't miss much. 

I agree w/ Skye about the junk food.  I eat a couple of reduced fat oreos every day.  I work it in to my day and don't eat the whole bag in one sitting!  (as much as I'd like to!) 

Calories today:  1336
Cals burned:  2387
deficit (estimate since I don't have a handy dandy HRM):  1051
Grade: B-

I have run out of fresh fruits and veggies but decided to wait until tomorrow to go shopping so I wouldn't have a wheelchair and a shopping cart to deal with.  My grades will go back up starting tomorrow.  I miss my fruits!!!  All I have is a few oranges left and half of a sweet potato.  I may try some radishes as previously posted about.  I would like to try an artichoke, but have NO CLUE what I would do with it.  Don't know how to even begin to prepare it.  Any good squash recipes you guys can post links to or just paste into here for me? 

Ok, my 7yo wants me to play a board game with her so I guess I'll go be a mom for a little while again! 

 

I totally agree that junk-food is 'ok' in moderation and needed once in a while. lol!

Here is my nutrition for the day

1230 calories B plus,

sodium was really high today, lots of water for me tomorrow! I'm really tired but it's only 5:30pm here, trying to stay awake, not sure what to do, I have to be up at 5:30am but it's too early to go to sleep yet! Uh, just stay out of bed boots! Everyone have a good night!

Fat - 16.0% (23 grams)
Protein - 56.1% (180 grams)
Carbohydrates - 27.8% (89 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 3,414 mg
Daily Cholesterol Intake - 290 mg
Daily Fiber Intake - 32 grams

OK, Sunday eve. SO got called into work, the power's out and he hasta go find out what's going on; plus the police get notified when the alarm turns off, so he'll need to talk with them too. Hope to hear from him soon that everything is OK. (update, he just called, the power at the plant is still out, in the security system and everything, so he's going back to supervise the place and the night shift. Sigh, a long night for him...)

Finished my BIG SCRUB of the house, painted the basement floor til I ran out of paint (good enuff for the walk-thru, will probably do a second coat this week tho'), went through books and boxed some up for the library sale, and put a few more boxes in storage. Walk thru is tomorrow at 3:30, please send positive vibes~~~~ for a good result in this crazy real estate market.

Wanted to go on a long bike ride today, but couldn't find the time. Maybe a shortie tomorrow at lunch. Board meeting for my women's group tomorrow evening, hope to make it to the gym for the 6:30 class.

2BB -- here's a couple articles I found on the endurance vs. intervals for fat loss issue. Again, keep in mind most of the studies are on men, and on professional athletes, FWIW. But some good reading about effectiveness and time. Right now I'm in my periodization that builds my aerobic base, plus some intervals and resistance training to get my heart rate trained for harder/race efforts. Serious intervals (hills, sprints, etc.) start in March.

http://fitnessrenegade.wordpress.com/

 

http://www.dragondoor.com/articler/mode3/392/  

Report for 1/27/08

Calories = 1769 Burned = 2700 Deficit = 931

Exercise -- 3 hours of moving boxes, scrubbing floors, and rolling paint.

Fun food fact -- whole wheat flour and some ground flax seed make a yummy set of "silver dollar" pancakes, with scrambled egg beaters, apple butter, and coffee, a great brunch.

Stats:

 Fat - 24.9% (48 grams)
 Protein - 20.8% (97 grams)
 Carbohydrates - 54.3% (255 grams)
 Alcohol - 0.0% 
 Other - 0.0%

Daily Sodium Intake - 3,248 mg (sodium high, drank tons of agua to make up for it.)

Daily Cholesterol Intake - 143 mg

Grade = A- 

Thanks for all your nice comments, I don't think of myself has having tons of energy; just plan my workouts to get me to the events in which I want to participate. I'm no natural athlete, the only thing I have going for me is that I work hard. It's not easy to be a weekend warrior; but it's fun (and some work) to put yourself out there. I never had enough confidence to do sports as a kid, so I find it very empowering doing sports with a "damn the torpedos" attitude as a grownup. LOL But seriously it's a constant process of goals, motivation, re-evaluation, and mental plus physical challenges. And makes fitness more part of a life style than obsessing about weight, fat, and diet all the time.

Love, RG 

Nutrition Report

Fat - 19.7% (28 grams)
Protein - 28.0% (89 grams)
Carbohydrates - 52.3% (166 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 3,261 mg
Daily Cholesterol Intake - 324 mg
Daily Fiber Intake - 24 grams
Nutrition Grade A

2008-01-26   1,201

Nutrition Report

Fat - 15.7% (26 grams)
Protein - 34.1% (127 grams)
Carbohydrates - 50.2% (186 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 3,181 mg
Daily Cholesterol Intake - 339 mg
Daily Fiber Intake - 31 grams
Nutrition Grade B+

2008-01-27  1,451  

Swapped high cal day around to today due to late time to eat much, extra today and late anyway!

Gonna' read everybody's posts after this- I see Rivergrrrl has some links for me!!! Yay!!! Need sleep tonight, and an Early-Bird renewal, lol! Back sometime tomorrow-- may go to see my friends at my favorite Nursing Home with my working-cat CleoPatrick, and MUST get some groceries--arrgghhh!!!!

Sweet, Calorie-Free, Dreams, Gang!!!

GOOD MORN-NIINNNGGGG!!!!!!!!!!!!!!!!!!!!!

"Ya' gotta' git up...Ya' gotta' git up... Ya' GOTTA' git UP...!

It's MORN-NIINNNGGGGG!!!!!!!

Put that fire-arm down-- Roosters are SUPPOSED to crow...!!!

Was the dinner good, Molly???

Rivergrrrl-- Those links were awesome!!! Thank you!!!!!

Ya' might really like that first one Boss-- it explained a lot of the same things that I've been learning, and would show you what I've been thinking/going by... They are both great!

Anybody UP, yet...????

Back later!

Going to be GREAT in 2008!!! And This  Week, YAH-HOOOOO...!!!!!

Edited: High-lighted Molly, lol!

Report for January 27, 2008

Calories in= 1,857
Grade= A
Calories out= 2,044
Calorie deficit= 187

Fat - 20.5% (43 grams)
Protein - 17.9% (84 grams)
Carbohydrates - 61.6% (289 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,618 mg
Daily Cholesterol Intake - 136 mg
Daily Fiber Intake - 41 grams

* waves...*

Good Morning, Mel!!!

* goes back to hunting for cat... does he Know  it's bath time...??? *

I'm SO excited to post this morning....

SW: 298.8 (1/21/08)

Last weight in: 292.5 (1/28/08)

Total Lost: 6.3 pounds

Average 7-Day Stats:
Calorie: 1644
Sodium: 3363
Chlolesterol: 338
Fiber: 34
Fat: 31.3%
Protein: 18.5%
Carb: 50.2%

Obstacles - the biggest obstacle for me generally is the weekend. I tend to eat out of boredom and not healthy items either. This weekend I really planned to be out of the house as much as possible. The other obstacle we met up with some friends and had a potluck. We brought something reasonable, but its always a question as to what the other couples would bring...but it worked out fine.

I haven't found an exercise program yet, or at least I haven't incorporated one into my schedule. So last week my goal was to get in as much extra exercise just by getting up and moving around more at the office. So I climbed the stairs every other day, had a regular glass of water on my desk rather than a big one forcing me to walk to the breakroom, took the long route to the restroom...so all the extra walking paid off. Sometime last year I had purchased a nice pedometer, so today I'm going to walk my normal extra walking to find out a base of how many steps or miles I walk by the end of the day and then set a goal of double that amount to reach daily for the rest of the week.

* waves wildly...!!! *

Good morn-niinnggg, BOSS!!!

I like Tam's ideas, too! Sounds GOOD!!!

Gonna' be a GREAT WEEK for the GOING 4 GOLD GANG!!!!

* cats howling in the back ground...??? Oh, they're drying in the other bath where the heater is... Another one passed by tooo close after washing CleoPatrick, lol...!!! Big 'Crunch Buddy.' HE'S NOT laughing...!!! He'll enjoy visiting my friends, though, so maybe HE'LL think it was 'Worth It!' They will enjoy them both, anyway!!! *  

* waves again...! *

Good Morn-niinnggg, Tam!!!!

Might-as-well...  * giggle...! * 

Good Morn-niinnggg, Lurkers!!!!! Caught ya', lol!!!!!

Hope ya'll have a good Healthy day and week, too!!!

Edited for some additions, lol!