Moving (slowly) in the right direction (2011 Week 30 Update)

Here are my stats for last week:

314 calories under budget for the week
Lost 0.8 pounds this week
Fat 38.1%
Carbohydrates 50.7%
Protein 11.3%

Exercise Summary
Gardening 30 Min
Yardwork 25 Min
Water Aerobics 45 Min
House Cleaning 30 Min
Walking 3 Hours 45 Min
Total 2064 calories

I feel like I have been doing pretty well. My diet was right where I wanted it to be, calorie-wise. I can still work on upping my protein intake (and lowering fat in exchange) but I feel like that is a pretty good accomplishment to come out so close to my calorie goal for the week. I should be doing more exercise for the sake of exercise. I only went to aqua aerobics once and didn't do any biking or anything. The walking I have listed there is from jetting around a hospital where I volunteer, and walking around the entire grounds at work as part of my job.

For the coming week, I've got 5 workout sessions on my calendar (if I make 4 of them, I'm going to give myself a metaphorical big gold star), plus whatever exercise I get at work or volunteering. And I need to fit in my physical therapy strength training too.

I decided to try one other new thing. I really, really love to get massages. I haven't had one in a few years, but I'd love to again. I don't feel like I'm in a place financially where I can shell out for that right now, but I made a deal with myself. For each day that I don't buy any food or drink that is prepared outside my house, I'm putting $3 in my massage fund. If I can get that number up to 50, I'm getting a massage. That should significantly lower my monthly food bill as well as improve my diet, and get me a special treat that I wouldn't have given myself otherwise. I should still come out ahead financially, because if I go out to lunch form work I'd spend at least 6 dollars.

Going strong, a little at a time (Week 25 Update)

Here's my week at a glance:

583 calories under weekly budget
10.4% protein consumed
3,853 calories of exercise done (cleaning, yardwork, gardening, aqua aerobics, weight lifting)
1 pound lost (down to 345.4)

I got a fairly uncomfortable sunburn on my upper back and shoulders from aqua aerobics class. I did put on sunscreen but it's very hard to reach there, and I would feel incredibly weird going up to a random person in the locker room and asking them to do my back for me. In the past I've sometimes worn t-shirts over my suit for protection from the sun; my teacher recommended a certain kind of water wear that doesn't have any elastic in it, is built for wearing in the pool and lasts a long time. I'm thinking about getting one; it's long sleeved with a zipper in the front. But it's about $50 bucks, money I don't have right now, and I also figure I'm losing weight and something to wear in the water you don't really want to be baggy and flowing. I have 2 shirts from REI, one short-sleeved and one long-sleeved that are thin enough to dry quickly and actually have some sun protection. I should probably just wear those for now.

It has been a good week overall. I'm kind of nervous waiting for the results of a job interview I did last week, but there's nothing I can do at this point but wait for a phone call.

My foot is still bothering me. I had been on 500mg of Naproxen twice a day almost the whole last 3 weeks while I was doing physical therapy, and then ran out just before the end. I didn't really realize it was helping until it's gone. I've got a refill on it, I just haven't used it yet. I need to stay on top of my physical therapy exercises and stretches as well. I was thinking last night before bed that I should really bring a rope or something up and put it within reaching distance in the morning for doing my hamstring stretches while still in bed.

I'm a little sad because I feel like I wasted the last 3 months or so that could have been good weight loss months and instead I actually gained. I think it's just really hard for me to stay focused on something like physical health when I feel so blahhhh. I'm back on track now though, so that's what matters.

Doing a better job now (2011 Week 24 Update)

Here are my stats for the last week:

Calories: 354 under weekly budget
Protein: 10% of diet
Weight Change: -0.3 pounds
Exercise: 2,376 calories worth. yard work, gardening, weight training, stretching and house cleaning.

My mood has continued to improve. I feel more like myself these days; I am able to genuinely smile and laugh. I am still anxious sometimes but doing a better job of coping. I have been sleepier than I am used to though, and I wonder if that might be a reaction to the increased antidepressant medication dose. I suppose it also could just be spring allergies. Here's hoping it passes soon.

I've been going to physical therapy twice per week for my plantar fascitis, to learn and practice stretches and strength training exercises that will make my hips and legs more balanced, and everything stronger and more flexible. I have also been doing some core exercises there, like planks, bridges, etc. It is very hard work but I think it will be a good habit to get into, and not just for my foot problem.

My birthday was last month and one of my gifts was a lightweight, fabric hammock. I just got around to putting it up in a tree in the back yard several days ago and I have really been enjoying hanging out (literally!) outside in it, reading, working on the computer, or just relaxing. And I went back to aqua aerobics again today.

I want to do lap swimming at the pool, but I'm a little intimidated by the crowded lanes, especially since I swim more slowly than a lot of people. I used to go to an indoor pool when I lived in a different city, and it was open all day long, so I could choose non-peak times to go and do some laps. They also had lane markers: "slow", "medium" and "fast", so I felt like there was a spot set aside for me!

I still can't get back to walking and hiking yet (says doc) which is disappointing. Maybe I'll take a cycling class this week at the gym.

Mood Improvements (2011 Week 22)

Well, I'm kind of late on this post, but I have good things to report. I was under my calorie goal (but not by toooo much) on all but one day last week -- the one day I was over I went to a birthday/housewarming party and I am sure I was over but I didn't keep very good track of various snacks. By my estimate, I was 2,577 under my calorie goal, and I lost one pound.

The good thing is, my mood is improving a little bit. I'm feeling just a bit more motivated, a bit more optimistic.

I was kind of down because I'd really been enjoying hiking, and my podiatrist said I needed to take a break from any hiking or distance walking for a few weeks to let my foot heal, but, well, I've gone to an aqua aerobics class a couple times, and have been using the stationary bike at the gym, and hopefully I can keep it up and still get the exercise I want to get until my foot heals. The aqua aerobics is a little too geriatric for my taste, but I am getting some good stretching in, so I might do some of that and some lap swimming too.

I am also going to a physical therapist for my plantar fascitis issues, and he's having me do a bunch of overall strength training to help my foot, so that's probably a good thing.