- Weight loss: Won’t weigh in for another three weeks so nothing to report here
- Cycling: I allowed myself a little well needed rest this first week since I just completed the Tour de Cure. I did ride 5/7days for 64 miles, however, most of my rides were fairly slow. I did do hills twice though!
- Cross training: I did my core exercises 4/7 times, walked up my favorite set of stairs several times (at 300 steps) and went swimming three times
- Nutrition and health counseling: I started The Live-Well Fitness program at one of our major local hospitals. There are three parts to this 14 week program of nutrition, fitness and wellness. I only completed one part of the initial screening, the fitness test and I am already learning a great deal about my body. First of all both my aerobic index and endurance are good (I had my first treadmill test). Where I need improvement is in my flexibility and strength (I could only do 4 push ups!!) as well as my body composition. For my height and age my body composition is 47.9 % fat. This is a much more accurate measure of an individual’s overall health then BMI according to my exercise physiologist. To measure my body’s percent fat, I climbed into a little chamber called the “BOD POD” where sophisticated technology calibrated air displacements around my body to determine my percentage of body fat.
Sunday, June 10, 2012
Minnesota Lynx and first week of Sizzling Summer Challenge!
A little Minnesota sports news to start today: Our Minnesota Lynx Women’s Basketball team remains undefeated at 9 and 0! Ellery (7), Noah (2) and I attended a game last week, including a free ride to and from the game using Metro Transit!
Nice to live in a city with great public transportation. Those Lynx women remain, in my book, great role models, playing hard on the field and keeping out of trouble and involved in the community off the field.
My first week of the Summer Sizzle Slimdown challenge was great!! Our first weekly challenge was to log all our food. I have been logging all my food for over a year so for me this was a cinch. I know that tracking each and every week has been one of the tools for my success in my health and fitness journey. I use a simple paper and pencil system that works great for me.
It folds easily and goes with me everywhere (can you see all the splotches on it??). I stayed at about 1500 calories on 5/7 days. One of my high calorie days was my 24.63 mile ride.
How did I do on my other goals?
"The BOD POD uses whole body densitometry to determine body composition (fat vs. lean)" according to this link . "Similar in principle to underwater weighing, the BOD POD measures body mass (weight) using a very precise scale, and volume by sitting inside the BOD POD. Body density can then be calculated. "
My ideal percentage body fat is between 28-32. This means that I have a weight differential of 40 pounds, meaning I need to lose another 40 pounds or covert more of my body mass to lean muscle to be at a healthy and normal weight for my age and height. I also learned that my target heart rate is 126-142 to get the most out of my work outs and challenge my heart in the healthiest way. Next week I will meet for nutrition counseling and a few more tests. I can tell already that this program is a great fit for me.
Looking forward to checking in on my fellow summer sizzle challengers! Have a great week moving forward in your own fitness and health journey. Thanks for stopping by and TTFN, Michele