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Posts Tagged ‘scale’

Getting results

Posted by: lissa0269 on: May 16, 2013

In: Uncategorized
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I remember once passing a mirror while I was still living in Texas and needing to do a double take. I sat and analyzed myself. How did I let myself get so unhealthy? When did I stop caring?

Of course I banked on the excuse, well, I just had a baby x months ago! Of course I’d have a little extra fluff. But staring at myself that day, there were no excuses. I hated what I saw. I hated how I felt. I had to change or my family’s tendencies for diabetes, high blood pressure, high cholesterol and a slew of other things would be knocking on my door much sooner than I’d ever be ready for. A doctor had once told me that I was pre-diabetic, but not to worry about. She said it was probably caused by not really watching what I had been eating for the previous few days. We decided I would watch my diet over the course of two weeks and come back to see if there were any changes. I was scared enough that I ate supremely well. I got more blood drawn and low and behold, no problems. GREAT!

You’d think that would scare me onto the right path. Nope. I went right back to my old ways and sat looking at myself in that mirror. Depressed and resenting all the choices I had made that had gotten me to what I was seeing on that day.

That was over a year ago now.

Since then, I have lost over 40 pounds, I’m back to endurance training and can run 3-5 miles without huffing and puffing the whole way. I’m strength training for numerous reasons. I’ve lost over 5 inches from my hips alone! I’ve got a ton of energy (most days) and I sleep soundly when I’m supposed to. My body fat has dropped from somewhere around 35% (although I’m not positive of this) to roughly 24%.

I still have moments that I get upset I don’t have amazing results. But then I think, what I’ve accomplished in one year IS amazing! I need to (consistently) remind myself that I have made some serious changes to my life. Yes, the scale is stuck and possibly glued to a certain number, but I know now that results are more than just what that scale says.

Results aren’t always as steadfast as numbers. Those are just the easiest indicators to find that you’re going in the right direction. Mood, sleep quality, energy…. how would you quantify that?

I no longer want to be skinny. I want to be strong, fit and healthy. My girls and my family see the changes in me and they have noted the positive effects they’ve had on me. I will never go back to that person I stared at over a year ago.

I took this picture yesterday at the gym. I can’t wait for more date nights to rock some heels with these calves 🙂

Tags: exercise, happy, healthy, history, mindset, no scales, not a diet, past, perseverance, results, scale, weight lifting, weight loss

Body Fat Testing

Posted by: lissa0269 on: May 5, 2013

In: articles and clippings | Getting Fit! | health updates
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I have been going back and forth recently trying to decide if I want my body fat calculated. The bigger part (giggling here) sounds off with a loud resounding YES! I need to know where I’m starting from in order to get where I’m going.

Then there is the other part. The part that is scared of the truth. I have no idea how knowing my body fat will affect me emotionally and that scares me.

I have found numerous ways to calculate your body fat. Each system has its own degree of error. Here are some of the tests I have found:

(1) Body Mass Index – otherwise known as BMI. This is the LEAST accurate assessment of a person’s body fat. It is simply a height to weight ratio that gives a general idea of your health. It does not take into account a person’s lean muscle versus body fat. My BMI is 26.8 (overweight). You can find your BMI here.

(2) Weight Scales – There are numerous scales available now that can quickly give you your body fat. Some are fancier than others. The inaccuracies with this one come with consistency. You should always weigh yourself at the same time of the day, as well as similar clothing (or lack thereof). With that being said, when using a scale that can analyze an individual’s body fat, how hydrated the person is can alter the results. I have the Weight Watchers scale and according to this scale, my body fat is 32.2%.

(3) Circumference measurements – These are the body measurements you take with a measuring tape. The do have the capability to be inaccurate if the “tester” (normally yourself) does not consistently measure in the same place every time. To get the best readings, a tester needs to take the same measurement three times and get the average of the three measurements. I found this online calculator if you’re interested in this technique. My body fat according to this technique was 24.2%.

(4) Skin Fold/Calipers – This method uses a device to physically measure the thickness of your skin folds are specified locations. There are one-site tests all the way up to nine-site tests (that I have found). Like the tape measuring, using a different tester or if the tester doesn’t consistently use the same place, the results can be inaccurate. I recently bought a caliper and doing a three-site test (with Link’s help), my body fat was 25%. If you have a caliper at home and are curious to find out what those numbers mean and how to get the measurements, you can read about it here, calculator included.

(5) Bod Pod – This is the one I knew the least about when I started looking around. I knew about hydrostatic testing (which is the next bullet down) and the Bod Pod is similar to that… at least in theory. The big difference? One is done in water, the other one is not. The Bod Pod is a capsule of sorts you sit in and once the capsule is sealed it takes numerous measurements and prints out a pretty little reading of you body’s make up. It claims to be as effective at the hydrostatic testing. I don’t personally believe it. On two separate occasions I found the readings to be way off on two different women. You can read their posts here and here. I think I would still like to have it done simply as a “just to know” situation.

(6) Hydrostatic Testing – This is the gold standard for body fat testing. You are submerged underwater and the readings are analyzed. I know that’s a really simple explanation of the process, but sometimes it’s just better to leave things simple. As soon as I can find a location that can do this without breaking the bank, I will be doing this!

Regardless of how I chose to ultimately track my body fat going down, I just have to keep in mind that consistency is key. As long as the numbers are going down, they are at least giving some indication that I, and you, are on the right path! If you’d like more information or have any questions about any of these, just post your questions! I’m really intrigued by this particular topic and would love your feedback! What’s your preferred choice?

Tags: body, body fat, caliper, change, exercise, fit, fitness, focus on diet, gym, health, healthy, journey, keep trying, lifestyle, mindset, numbers, plan, scale, schedule, testing, tests, water, weight loss

Most recent workout

Posted by: lissa0269 on: April 28, 2013

In: Getting Fit! | tips and tricks
2 Comments

First and foremost: LINK IS HOME!!! His two week “vacation” started this morning, so I was crazy getting the house and kids ready, which is more or less the reason I haven’t posted much in the past week (ish).

Now, onto blog business. A quick update with my “no scale” challenge. It’s been hard. Honestly. I hate not knowing how much I weigh. At one point, a couple of weeks ago, Nick wanted to get my stats, so I found out then what my weight was, and seriously, it was like getting taking a huge breath after you’ve been underwater to that point just before you know you might want to consider coming up for air. I haven’t looked since though. I’m starting to feel the “itch” though. LOL May 4th is the day my scale comes back out. One more week.

On Friday Nick decided it was a good day to work my entire back half. Wow. Lots of dead lifts. Lots and lots of dead lifts. I was actually able to do 185 pounds, whereas last week I could only do 165 pounds. 20 pound difference in a week? I’ll take it! I try to tell myself those are the numbers that matter, even if it doesn’t sink in every time.

We also did some ab work on the TRX. It’s a great training area/device/contraption/torture device if you can find the right form. Some of the exercises are a bit hard to find the right form, at least for me they are, but I think that’s what I’m going to start working on because I really do like how it works.

I’ve included a couple of pictures that Nick took while I was working with cables and while on the TRX.

—Take care of your body, it’s the only one you have!

Tags: exercise, fit, fitness, focus on diet, gym, health, healthy, importance, keep trying, lifestyle, lifting, love, numbers, perseverance, plan, scale, strength, strength training, weight, weight lifting, weight loss, weight training, workout

My little obsession

Posted by: lissa0269 on: April 8, 2013

In: Uncategorized
5 Comments

… is not such a little obsession. I was so focused on what that damn scale was telling me that I forgot to see the bigger picture. So, thanks to a good friend challenging me to put my scale away for the next month, we have started a challenge that seems to be catching. The main focus is to learn what our bodies are telling us. Oh, my jeans feel a bit snug today… maybe I should cut back the sodium/drink more water. Wow, I’m really tired today… I should stop blogging and get some rest. Etc etc.

People in general, but women in particular, have been basing so many opinions of themselves due to what the media and beauty industry deem to be the idea of perfection. My freckles for example… cover them up some say. Not me. I love my freckles and am always looking for that perfect foundation that covers the things I don’t like but lets my freckles shine through. Or what about stretch marks… eww… Those nasty, ragged silverly lines covering our breasts, bellies and hips. Well, that’s at least what I used to think of them as. Now, I call them my battle scars. I worked damn hard to make sure both my babies were safe and were growing while in utero. I earned every damn one of those scars.

Does that mean I want to show them off… no. There is a fine line that I’m still working with. So for now, I am concentrating on just listening to the things my body is telling me. I am going to the gym to relieve stress and get my muscles stronger. I do my cardio to keep my heart healthy and my circulation flowing. I fight off temptations (for the most part) because I know that there is nothing nutritional hiding in that little package of sugar, flour, and preservatives.

I say I lost sight of the big picture because the number on the scale wasn’t going down. I sat down and took my actual measurements. In one month I gained a pound but lost over 5 inches (total) from various places on my body. My hips alone lost almost 2 inches in a month. That’s significant. I’m getting better sleep. I feel more energetic. And yes, I’m one pound heavier. But, you know what? I’m better than a number! Think you’d be interested in taking the challenge with us??