Rubriik: Vead

Workout Week 30.12.2013–5.01.2014

Published on by Margit Partei4 kommentaari

In Workout Week posts I will tell you everything about my last week’s workouts.

Monday: muscle workout. I played my BodyPump playlist and worked on all major muscle groups. I did a short warm-up, squats, push-ups, one exercise for my back, triceps push-ups, dumbbell exercises for triceps, biceps and shoulders, different crunches for abs, lunges for glutes and hamstings and a couple of planks. Made the most of the gear I have! And ofcourse: walked my dog. In the evening enjoyed swimming and saunas with my dad. Thanks, Triin! 🙂

Tuesday: ran away from the new year 😀 A great run ended 2013: average pace of 6:37 min per km, 7K and only a little slower than my great run on Christmas Day. Also walked my dog.

Wednesday: first day of 2014! I slept until noon and then got a great idea to go running in Pannjärve Health Center (about 20 km from my home). My mom was on board right away but brother and father needed more convincing. But they came! 🙂 My family walked and I ran. I planned on running a 7,5K lap but somehow got on the wrong track and ended up doind two 3K laps and one 2K lap. 8 kilometres of constantly running uphill and downhill in a really beautiful place! Average pace: 7:15 min per km. I should go there more often. 

Thursday was running day again but I felt a little tired and decided to take it easy. Average pace: 7:12 min per km. Distance: 6,57 km. After running took my dog for a walk. In the evening I felt really really cold and got a small fever. I was worried that I would have to cancel Friday’s Zumba class…

Friday: Zumba and walking. I slept really long and got out of bed around noon. The fever was gone and I was feeling a lot better. I ate and then walked my dog. At 6 PM had a Zumba class with my friend. It was great as usually.

Saturday began with a morning weigh-in. I was surprised in a really really bad way. I’m pretty depressed from that experience. 😦 I really thought I would have lost weight since I haven’t cheated with any high-carb stuff since the Christmas holidays were over. New Year’s was low carb all the way for me. But obviously I’m eating too much of my low carb foods and snack too much. On Food Fridays I’m great, they motivate me a lot but other days… Snacking with cheese, ham, coconut oil, cauliflower etc constantly, even when I’m not that hungry: too much energy still means a weight gain! At least for me. I just have too much great food at my parents’ house. I’m TERRIFIED to weigh myself after my vacation in Thailand that begins in a week. And it’s not just weight that is increasing, the measurements killmy mood even more.

This is happening right now. Need to get myself together again.
This is happening right now. Need to get myself together again.

Enough of depressing. After my weigh-in I was angry enough to really kill a swimming session. 45 minutes and 1500 metres of front crawl and some stretches. In the afternoon made a walk with my dog and mom.

Sunday was also a swimming day. 500 m of breaststroke, 500 m of backstroke, 500 m of front crawl. Around noon also made a walk with mom and dog. Still felt like sh*t and hated the scales (and myself a little). I’m failing my New Year’s promises to not gain weight, stress less and be successful without a food diary.

 

In total:

3 hours 30 minutes of walking

2 hours 30 minutes of running

1 hour 30 minutes of swimming

1 hour of muscle exercises

1 hour of Zumba

 

Workout-wise it was a really good week actually but the weight-topic really ruined everything for me. I know I can lose the weight again but not only in the week I have before my vacation which won’t be strict low-carb and super healthy and probably will make my weight go even more up. I’m kid of clueless right now. I’m going to try to lose weight even harder for the 7 days I have before travelling. Let’s see where that gets me…

How to survive social gatherings

Published on by Margit Partei1 kommentaar

Since all the holiday parties are coming upon us, I thought I should share some tips with you on how to survive social gatherings while on a low carb diet. This is also my “game plan” for Christmas and New Year’s celebrations.

 

Tip #1. Carbs still count outside your house.

A lot people seem to forget or ignore carbs outside their home. You can get into this kind of thinking: “Oh, it’s just one night and it won’t matter.” Then you go ahead and totally overeat on everything, low carb or not. But the next day you beat yourself up about cheating on your diet and freak out about the water weight that comes with eating carbs. If you are going to stress about cheat days, don’t cheat because the stress and bad mood can (and probably will) be bad for weightloss. Remember to follow your diet plan as much as you can.

keep calm follow plan


Tip #2. Make concious decisions.

This goes hand in hand with my first point. Think about your options and make good or at least less bad choices. Most likely there will be ham, cheese, coffee, tea, deviled eggs, various cuts of meat, fish, veggies, water etc. Try to avoid alcohol, sweets and cake. If you really want to, have only a little of the foods outside your regular plan, a la: eat only a third of the regular cake slice, only one gingerbread cookie etc. It’s important that you make concious decisions about your food and don’t just munch your time away. Sometimes social gatherings are accompanied with constant eating, I’ve been to those: there is a main meal but then the snacks are out the whole evening and people just do not stop eating them. Don’t do that.

christmas-party-food


Tip #3. Eat before you leave the house.

I think this is a good idea, however some people do not agree with me. In my opinion it’s good to eat before you leave for the party because then you won’t get there starving, ready to eat anything they serve you. Eat something before the party, then if they only serve food that doesn’t fit with your eating habits, you can refuse the food politely or only eat a little bit. If you are not starving, you are more likely to make better food choices.

 

Tip #4. Everyone doesn’t need to hear about your eating habits / nutrition choices.

When you are offered something that you can’t/don’t want to eat because of your nutrition choices or diet, just say: “No, thank you!”, instead of explaining yourself and your choices. Every person at the gathering doesn’t need to hear about your diet plan. Everyone doesn’t want to hear about it. If someone asks if you’re on a diet, you can explain it shortly but don’t give everyone an in depth review about your diet unless the other person really seems to be interested or asks further questions.

no_thanks


Tip #5. If you eat something you weren’t supposed to: let it go.

Enjoy these so-called forbidden foods in small quantities if you want to and continue a normal lifestyle right after the event. Don’t stress. Keep a positive attitude. Don’t beat yourself up or try to starve yourself after cheat-eating. 

complaining tomorrow any better

 

I can’t really think of anything else. If you have other great tips, let me know!