Cardio week

Cardio Power & Resistance

Cardio

Game day

9/26/22

Did core cardio. While waiting for flu shots ar walgreens, walked and got the steps to beyond the 3 rings. From the calculation, I want o get to 570 cals burned so overall is 2000cal. Realised somethign while cutting vegetables, the cycle of fatigue. Sitting on the couch because of being tired. We can break this cycle by getting energetic and active with healthy food and exercise and thus keep the energy day long for light chores and thus reduce sitting time.

9/27/22

With 36 min of plyometric cardio circuit, I was swimming in sweat. A 197 cal jumpstart to the day. And the endorphins from cardio, I was full of energy today. I have started protein powder too.

When our diet and exercise varies, no wonder weight varies.

9/28/22

Exercise boosts energy. These days I dont feel the need for tea in the evening. I am not tired like before. I dont need to plop in the sofa. In fact today right after coming home, I did 30 min elliptical even before eating. I love elliptical for the calorie dense burn. Its almost like 2-3 times worth walking. Even jogging is similar. Any day I am behind on the numbers, these two will be my go to. In the morning I had done 27 min of core synergetics. A 30 min walk during the lunch time. After all this, another 30-40 min walk got the calorie count to 570, which is my goal these days. 

My alarm is at 6:15 but I woke up in the morning at 5:56 am. Body is getting used to the sleep. 

The first I heard of two times cardio/exercise a day is from Danica Pretty Intense. I know another friend who does that. Strength training  in the morning and walk in the afternoon. 75 Hard too talks about two 45 min workout a day.

Huberman podcast too says, light activity after eating will reduce the digestion time and thus increase fasting time until next morning.

I am in the intentional movement mode where I am moving my molecules for the steps to be counted.

9/29/22

This is going good. Takes me back to the days I used to do elliptical for an hour. This morning it was pure cardio. For some reason, couldnt get myself to jump - maybe its the continuity. I am excited for Kenpo tomorrow. 

Drinking lots of water too probably because of lot of sweating.

When you need coffee, walking, water and stairs can do the trick.

Taking time to breathe well. Oxygen gives us energy.

Getting your thirst back

 I used to find it very hard to drink even a bottle of water.

And now I felt thirsty today in decades, even though it wasnt hot out.

I am using transitions as a good time to load up on water.  Before leaving the house, after getting somewhere and so on.

Drinking less tea and coffee could be the reason too.

Are you insulin resistant?

bloodcode insulin-resistance

The most important cholesterol ratio to watch

This went really well. We are at Shred II program apropos day 13

Know your attachment style Super friends.

6 week shred challenge

 6 week shred challenge

I was happy to find an abs workout from the Tiff X Dan of yesterday's workout. After a bit of that, I came across this challenge and all excited for it.

5.24.22

Started with day 2 40 min upper body because lower body is sore from 30 min workout of 5.22.22

Enjoyed it.

5/25/22

A friend joined me today. We did the Day 1. I loved it. All thise suitcases, staggered, 1 and 1/2.

Theres a 6 week shred II too.

Exercise today

 30 min KILLER HIIT workout

This was a wonderful, strenuous workout.

We are greedy humans. At first I wanted HIIT for its effects but I wanted strength training too. Got them both in this workout.

Even though the blog shows that I have been on a hiatus - its only been for the exercise blogging. I have been exercising a lot since then. Got into intermittent fasting. Lost the weight I had gained due to thyroid. With levothyroxine, thyroid is under control now.

I have realised the winter weight gain is a big cloud in my exercise journey. My lowest weight point in the year is right before Thanksgiving. This winter, my aim should be maintaining the weight.

Friends with Hashi..

No body told me to my face that I have Hashimotos but that is how the results would be read. Its good in one way and not so much in another. Started seeing humor in the nick name. I have heard of it first in the influencer's fitness or food videos.

I had been experiencing difficulty losing weight. The doctor had asked my lowest weight after the second kid. I thought it was 132 but actually it was 127. About 2 years ago it was that low point. The beginning of that year I had started alternating P90x and Shaun T exercises. After that when the weight started increasing, I thought it was effect of a 5 week study course which meant inactivity. And ofocurse duting the pandemic there were ups and downs. The slow creep is unbelievable, but when the weight would increase without doing anything, I knew something was remiss. From hindsight, I probably know when it all started. In good time I got a blood test. The doctor too acted swiftly and asked for a thyroid blood test, then an ultrasound and then an endocrinologist. The thing that helped me through it was being prepared a little early with each step. One video suggested that this whole gamut of the thyroid blood test and an endocrinology visit are better.  

I have been feeling fatigue in the last few months but vitamin D weekly dose, took care of that. One day I can recall when I was waiting for the day of the week when I could have vitamin D. The heights. 

Few weeks before this was confirmed, I have started prioritising protein and water. Each meal I try to meet my protein numbers adding to about 60g which makes sure that I get good fat too. My eating schedule had been time intervaled with the main constriant of trying to eat early. 

25g Whey protein powder

oatmeal, 3tbsp hemp seeds (10g protein), 1 tbsp chia seeds, cranberries and 1 and 1/2 tbsp walnut powder

next meals with veggies, egg (6g protein) and rest of the protein with cheese or yogurt, 1/2 yogurt

tea two times with totally a cup of milk

Other days the protein could be from quinoa, tuna, chicken what happens to be available.

Not all days go as planned, I try to stick to the macros as close as possible. Other days I could have samosas and that becomes a meal. In the whole 17 days, since I started, the only detour and worth it has been majjiga murukulu

In about 17 days, I have lost about 6.8 pounds from a weight which I have otherwise reached only during pregnancies, to a weight that I am comfortable with.

The good thing about this kind of food is that I dont snack in between meals. No energy crashes.

When it comes to exercise, I am walking about 30 mins a day in the morning. I do a bootcamp twice a week. 

With hemp seeds, I am relieved that I dont have to turn to meat for protein. Also there flaxmeal that I could use.

Macros keeps the meal plan flexible for substitution. If most of the meal stays similar, logging too is easier.

Hope these tips help you reach a healthy weight and mind. I prioritise sleep too. I try to sleep early on the premise that if my body gets enough sleep, I will wake up early. I know I will wake up fit

While I know others have it worse with Hashi, wish I had known earlier that I was struggling against something tough. I could have saved some brain space sooner. 

Whenever I get anxious about it all, I read/watch videos realted to fitness or nutrition to keep the knowledge warm.

Stronger you

 strongeryou online  coaching community might be something to try, if you need support.

Couting macros and reaching protein is working. Drinking lots of water too, each time I get up.