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 

Good Morn-niinnnggg, Gang!!!!!!!!!!!!!!

Sorry, 4sq- I understand! For the last few days I've been where I was 2 weeks ago...! With LOT'S of effort!!!

I'm reminding myself--The longer it has been, the closer the 'drop' is, too!

Sounds like folks had fun late last night-- and early today--while I slept, lol!

I seldom see anybody except Faithful Mel in the early mornings! Nice to have something to read when I check, lol!

Have Fun today, Boss! Hope your Dinner is wonderful!

Rootin' for your 5 mile plan- you reminded me of how that worked well for me once, when my Mom and I walked after school everyday till we were doing 5 miles a day... Don't remember what stopped us-- mighta' been winter...  I used to take an apple... but I found that wouldn't last long enough anymore... so I learned to love sour pickles! 1 of those  would last 5 miles, lol!!! Maybe, longer...!!!

Of the info for sharing...

I became concerned about info I saw being argued in the forums-- about, "Never go below your true bmr, or, at least, your goal weight bmr." Coupled with this was my respect for Rivergrrrl's advice to eat enough as I launched into strong-as-I-can-safely-go Cardio efforts... I knew the Nutritionist told me 1200 daily was proper for me, and recommended the hrm and adding cardio, but I wasn't pushing a lot of cardio... As my loss rate was still very slow, I was concerned about whether I should eat more...

Also, I was becoming aware that my long-term nutrition was low in dairy and whole grains... Daily bread of 2 diet, whole grain slices and regular complex carb veggies were my basic items in this category. In my 1200 limit  I'd already allowed 150 extra cals on weight lifting days to have a low-cal protein shake. That was ok'ed my the Nutritionist, and brought my weekly avg. to 1250 cals when I added those 2-3x a week.

After 8 1/2+ months, and knowing I had another year or more to go, I believed these food groups were important for my health, esp. as I'm building a Life-Style and will have limited calories for life when I reach the small size I was meant to be... Healthy food choices within limited calories will always be an important issue for me!

I called and asked her to call me... She'd told me to feel free to do so, but she gave me over an hour instead of 30 mimutes when I saw her, and I didn't want to over-use her time for free! I did a LOT of research those couple days trying to learn about the bmr, etc. I did learn my bmr is almost 1500 now, and will be 1197 later... AND... I learned what the 1200 limit was based on... a 19 year old young woman, 5'2" like me, and 100-110 lbs. I found that really interesting...! I'm older, so less sounded  potentially ok there... but this is bmr-- laying in bed all day!!! NOT OK!!!

I thought I wouldn't hear from her for a weekend, and planned heavy cardio... so I had finally decided to bump up to 1400 and burn the extra cals back off with exercise... Then she called! *Whew! * I was Soooo Glad she did...!

The first thing we discussed was my slow loss rate- she wanted to know if my clothes were changing- I said slowly, small... I AM seeing muscle and lovely firmness...! She wanted to know if I was following the guideline of frequent meals, etc. I was glad to say I was...Lol!!! (I told her of my 3 hours typing it, and how it has been well received and appreciated by many here- and respected enough to be 'stickied'... She said she was glad to help as many folks as she could. )

I explained my concerns and she said I did need more for extra cardio... but her advice was NOT any bmr range... She figured my 1200x3 and 1350x3 days, and added a 1450 day as a better idea than a level amount daily. Note-- this makes my weekly average a 1300 level... no more! Also, since the 1350 days are actually 1200+150 for a protein shake, my level is really still 1200 daily for 6 days a week in what I can budget in eating choices- only once a week do I really get extra calories to do whatever I think I need to do... And this 1300 avg. is closer to my future sedentary level of 1400, so the practice  will be good for my healthy future weight...

She strongly believes in staggering cals vs. a steady level, so I'll probably do well to keep that habit in the future as well.

My food group issues were also combined with a question I forgot to mention... I was concerned that something seemed off with the 'ole plumbing...ahem... and she had told me 35g. for fiber- which causes us to burn 250 cals just to try to digest it, which made me want plenty of it, lol! I'd wanted to be sure my high-protein diet had enough fiber, too. References I'd read said 25-35 were best for dieting, so 35 was tops in that... so I was happily aiming for 40+...

Result of all my food group concerns was this... Fiber causes fast digestion...Not good with low calories and limited amounts of important food groups--She told me, "You CAN get Too Much!"  She lowered it to 30... (Grrrr! Like Bootser's carb reducing, lowering fiber has been awkward for me!) This allows my body more time to absorb the nutrition as it passes by... If it's too fast, it's actually wasted for me.

Also, the dairy is VERY important- and has shown evidence of helping weight loss... I've heard various points on that-- but, as a woman, esp. I need more regular calcium-- which needs to be in the future habits as well. Trading foods will have to do  for the whole grains...without adding too much fiber! Dropping most of the Fiber One Mix I use helps with the budget, so I'm swapping around... Adding whole grains every other day was another suggestion, so I'm building from that.

Bottom line-

1. Not bmr- couldn't even find that online-anywhere...
2. More for cardio-staggered to a 1300 daily avg.
3. Less Fiber-30g.- to improve long-term nutrition. Slower is better for me.
4. More Dairy and Whole Grains- they contain nutrition I must keep.
5. Adding the Cardio... Thoughts on this next...

I am also aware I'm supposedly burning a higher deficit than the recommendations- under her advice. She could give me no limits on that, just the hrm for safety, as she is not trained in that area, but the eating back was new to her...and I couldn't find that concept online when I've researched it... but I'm NOT disagreeing with it, either!

I'm wanting to find what works for me, and Rivergrrrl's experience is of high value to me- the 'why' isn't what I'm after as much as the 'Works...' If Rivergrrrl has to remain below 1000 deficit to lose, I'm listening...and  I'm sharing what this professional has taught me has  'worked for her clients...' I'm not happy with trying to be any 'exception to the rule,' as I intensely  dislike that thought... But, if  I have a hypoactive thyroid, I may just have to work harder...not ignoring CC's guidelines, just tweaking and testing my personal plan-- under a professionals scrutiny, only!

I don't want to just lose weight, I want to be healthy- and, like our Highly-Esteemed Leader- Feel Good!!! If I Don't- I Won't  keep doing what I need to do for a good healthy future, lol!!! That's why I HAVEN'T  before now!!!

The higher deficit may not be accurate as it depends on my beloved gadget, lol. I'll not recommend a higher deficit either, unless you have a Dr. or Professional guidence to do so... Sooooo,  There it is, folks! Hope it makes enough sense to be helpful!

P.S.- I'm staying outta' the low-carb- (opps! edited... I wrote low cal when I meant low carb, lol!), dieting, as my beliefs have been wrong in the past, and time will tell with CC's support to help us find what works for us! I will only say I agree with Rivergrrrl on this, as it fit's my life-style plans with strong exercise- weight lifting and cardio. Gotta' work ta' eat, lol! I feel good with the no-less-than 130g. Healthy complex carbs my Nutritionist advised me to use, but I only want to encourage everybody here- including our beloved Boots, as she wisely tries what her pro recommends... She can't learn if she doesn't try it! That pro just better be careful that they take GOOD CARE of her!!! Grrr!!! Don't mess with any Going4Gold Gang member!!!

* Whew! Done, lol! *

Hope everybody has another Great Day!!!

Already so good- who needs more, lol???

Especially... we were designed to walk...!

Also, Boss--

I seriously believe you have another precious key...

If you Don't  feel good... You WON'T continue to do good... 

Isn't that why we 'Fall off the wagon', really...???

Me, Too!!! Let's go!!!

Follow the Leader...Lol!!!

Wooo Hoooo!!!!!!

THAT was FUN!!!!

Thanks for, "Dishin' it out, Forks!!!!" 'Cause, now I'm,"Eatin 'it up!!!"

Pun FULLY intended...and pre-meditated...!!!

Time ta' think is DANGEROUS for SOME of us...lol!!!

As it was PERFECT!... Windy and cloudy and Not cold, Not hot... I'm going again! 2 cups of Tea when I return...!

I MAY get WET, too... As my up-and-down road is a one-way-mile... rain has a good chance at soaking me before I can turn and scoot for home!!! I envy you your loops today, Boss!

So much FUN that only bold type will fit, lol!

WOOO HOOOOO!!!!!!!!!!!!!!!!!!!!!!

Sounds really good-- I'm sure I would like that, though I only have regular chicken!

TEA Time!!!

Back once it's ready... - He means thirsty, lol!!!

Hi friends -- ooh, I've been tired today, finally back in the saddle of work after all this house prep over the last week.

Got taxes done and pulled all the old returns so can submit the paperwork to the bank once signed contracts for buying my house are in place. Still waiting on some client payments to arrive in the mail, that is so frustrating sometimes.

I've been wanting to eat chocolate and comfort food, but have none in the house, so made due with an egg sandwich on english muffin, and a spicy pile of stir-fry veggies with Thai seasoning. I think I'll have some tea and popcorn and wrap up in a quilt tonight; s'posed to have a big thunderstorm coming with a cold front.

Report for 1/29/08

Calories = 1762 Burned = 2480 Deficit = 718

Exercise -- 90 minutes of yoga

Fun food fact -- pink grapefruit is cheap and plentiful now, and great to peel and eat like an orange. Mmmm, tangy, delicious, and good fiber.

Stats:

Daily Fiber Intake - 59 grams 

Grade = A

Thanks 2BB for sharing your info; many of the athletic trainers that I read about say that weight loss, and peak athletic performance are incompatible. My trainer spoke about this again last night. High levels of muscle fatigue result (eg, a "stitch" in your side, or similar pain) when there is no glucose or oxygen (fuel) left to continue the exercise. So you must recover, sip water and then go at it again. When too few calories are consumed, there's just so far you are able to go with exercise before your body refuses to go on (eg pain, injury, or in extreme cases throwing up or passing out). So alot of what we're working on is WHERE we want to be with exercise goals. (like our grrrl Forks getting on toward her 5 miles--woohoo).

'Cause if exercise is only a means to an end -- weight loss -- it's a different kind of strategy than setting physical goals and doing what's needed to reach them. And I think G4G has been wonderful for us to define that we all need regular exercise to be the healthy people we want to be. (rather than stopping exercising once weight loss goals are met.) For me, it's about 50/50, exercise to diet, at least psychologically. I know the experts say the process is 70 percent diet, 30 percent exercise, but for me I hafta have both in equal amounts.

Hope I'm making sense.

Have a good night, all. (Hang in 4SQ, and welcome soupy!)

-RG 

Howdy!!

I love reading all of the posts at the end of the day while I eat my dinner, my relaxation time!  WOW, 2BB, you did some typing today.  Is typing listed in the activities for calorie burning???

Forks, how'd your walk go with your daughter? 

4sq, I hope that you can break through this soon because you have been doing so great!  Maybe your body was just needing a break from the "iron woman" routine cause you've been exercising so great.  I'm so lazy.

RG, I'll be praying for you and all the chocolate loving stress you'll be dealing with!!  Get some Ghirardelli extra dark chocolate squares and have one when you feel the need... it's good medicine!!

I know there were so many other postings I wanted to re: to but I can't see them now and my computer is on it's virtual last leg.  I'm trying to weigh getting it fixed and just buying a new one. 

Had a good day today, feeling SORE!!  I raked my yard today, I haven't raked in 10 years!!!  Yes, it's winter and in most places I'd be shovelling, but here in the desert, we're just raking!

Calories: 1393
Burned: 2390
Deficit: 997
Grade: A

I don't post all of the nutrition info anymore because I have found that when I try to copy and open multiple windows it makes my browser have an error and shut down.  Gotta love technology!

On a very good note, I met my next mini goal ahead of schedule.  I wanted to get to 175 by Feb 2 and I'm 175.9 as of today, 3 days ahead of my "master plan" moowaaahhahahahaha.  Next mini goal was set for 165 by spring break week in the end of March.  That's 10 pounds in 7 weeks.  Things are slowing down for me and I'm glad I thought of that when I was setting my mini goals.  I made them increasingly farther apart.  I have also adjusted my end goal after talking to my mom about it for a while.  I had it at 130 and the only time I've ever been 130 is when I was 18.  Otherwise 140 is a comfy weight for me and is easy to maintain.  Therefore I set my end goal at 145 which is the highest number officially out of the overweight category for me, but if I lose a little more after that while I figure out what maintenance is then it will be great too.  SO, 33 down, 30 to go.... YAY TO HALF WAY!

Hope you all have a great night!!!! 

Back at last, power went out with storm!

Candle light, then faithful generator-- shades of Hurricane Katrina...

The rain was tough- made me run my last small bit of walking!

When I went out to go the second time-- I found it was sprinkling...! Grrr!!! So... I grabbed an umbrella, lol!!! A big one with a good wind vent so it doesn't pull the cartoon trick of going inside out! It really raised my heart rate, too, whenever I had to wrestle with it in the wind gusts, lol! As my glasses came without handy wind-shield wipers, I needed it! I felt as if I might be following, "Manage-it-somehow-anyway, Molly!"  I can't  imagine her giving up on anything her heart is set on, either, lol! Can you??? Sounds like you felt the same, Forks!

I'm missing stuff from folks while typing this, I'll catch up with everybody after I post... If I'm not banned from typing more today!!!

Dear Boss-- I took a special trip down "Memory Lane," today...

A Super-Sweet 10 mile,  "Memory Lane..."

As I was enjoying the Awesome Breezy weather-- Thank you  for the motivation!!!-- I began to want to do much more...and was thinking--Again! Danger!-- about how  to explain  why  I was doing more today without seeming to  be falling into some kind of competitive spirit or something... I just enjoyed it so much and remembered how much I enjoyed it before... and wound up on... "Memory Lane..."

I used to be, "The Queen of Walking..."  This is NOT exaggeration in any way!!! It's absolute Truth...With MANY Happy witnesses... I retired my crown for 15 years now... but I may dust it off and enjoy it again...! Days like today make it seem a great idea...

The only competition I enter into is with myself, and my own past... I rejoice in your  Victories, Boss, and I'm very proud of your plans! and don't even desire to compare them to mine... or Rivergrrrl's-- I'll never do more than, "Eat her Dust, lol!" At 45, I'm simply not planning to even try to keep up with her!!! I enjoy her achievements just the same, as her personal-and-Glorious-achievements... and I do the same with each of the awesome Gang we have here-- Lurkers included if they desire to share a goal they've achieved some times!

As I walked today, I remembered the first time I tried walking my road... and why! This will be a another story/book, dear Gang... So feel free to skip it if you wish, lol...

As most of the "Bestest Stories," begin...

Once, long ago...

I spent a lot of time in a wheelchair...or bed...  a year, in fact. I spent 4 years in all of gradually getting to that state...

One Sunday, on a good day, I was wheeled to Church... and walked out...never needing that wheelchair again...

The next day, Monday, I wanted to try walking... Living on a Quiet dead-end road, I started out... and felt Good!!! So I kept going... and Still felt Fine... so I kept going... until I went the whole distance...and back... Today I remembered the measured distance of my road is actually 2 1/2 miles... with slight shifts in it's length  today...  That day, I felt fine...! Before I went down completely, I couldn't walk to my mailbox without pain...!

The next day, I did it again... No problems...! The next day, Wednesday, I went twice... When I reached Church that night, there was a LOT of Joy in my 10 miles in 3 days... from a bed-ridden state... With NO problems, lol! It was like I'd NEVER been ill...

After THAT, I couldn't get enough... I had been sooo well fed...! I was really heavy, and needed to lose some weight. I was so happy walking!!! I kept going... Around my Church building's parking lot was measured as 1/10 mile... I became so conditioned I once walked that 100 times to get 10 miles, lol! I was insatiable- it was so wonderful to be able! And free of pain...I wore good shoes and wore them out... From August 16th to November 2, I walked a measured 340 miles...cutting a notch in the heel of my sneakers for every 100 miles... Queen of Walking is Simply the Truth...

I wanted to, and I wanted to prove I wasn't going back to being ill... as my problem was MS-- which is a remission/relapse illness... Every mile I walked, quickly proved my true freedom from it... to all who knew me and had helped me.

On November 2nd, we moved into our new home, and the colder weather meant my young daughters couldn't play outside while I walked anymore, or be unsupervised inside, so I quit... at about 130 lbs. I think... Which was nice, but too much for me. My Life-Style changed--Of, course! But I didn't know how to change my diet habits...

So...

Today I enjoyed repeating the past again... with a lovely 10 mile walk... down Sweet Memory Lane...

It could have/should have never  been... I am Still Grateful...!!!

Thanks, Boss!!! I think I needed that today... 

Man all the good reads today and I barely have time to read them all!!!! I like you guys a lot!!!!! I look forward to coming here everyday just to see what you all have to say, it's all different and all so great! We make a great group and always room for more!

2BB---Thanks so much for all the information, I know it takes you a while to type--your so generous to share it all with us

Forks--Do you really walk in your pj's and house shoes??? Are you serious? You made me laugh--I'm being serious I need to know

RG--I'm tired too, I can relate!

Tamleech--Congrats on meeting your goal! That's so freakin exciting!

4sq--I do miss your comments! Keep your head up, look how far you have come! Your amazing!

Molly-- Jammies and breakfast for all 3 meals have been done by me before--such a nice day!

And for anyone else I missed, "hi" hope your all doing great. I'm tired but tis life for me---It's fast and furious for boots who is getting her masters--not enough hours in the day! I'm serious, the day just goes by so fast! Uh, have to meet with my personal trainer tonight--I will enjoy it and I am looking forward to it ! I just wish it weren't so late! 8pm is too late to see a trainer--but that's all they had--maybe I can change it later! Ok, I just wanted to check in--I'm going to have a snack --I will probably check back in later--by G4G gang!