Week Two Ends

At the end of week two I have successfully completed two out of the three goals. 3 x 30min sessions completed and I am 3/4 of the way through “No Need For Speed”.

As for the wine – well I knew this might be a tough ask this early on so again 2 bottles of wine over the week – not exactly an epic fail but still not where I want to be. Given that this is the week before Christmas I suspect I will not manage it this week either – so I might postpone this to the following week. Considering I used to cringe taking the recycling out for kerbside collection I’m not doing too bad – it’s pretty lame when you find yourself hiding the wine bottles under the plastics and newspaper so the neighbours wont see!

Weighing in seems to be working – I find myself checking in a little more to see if I really am hungry before I beat a track to the fridge or pantry – another 900g down (from last Sunday) so now a total of 1.8kg lost without it feeling like a diet. Still enjoying the evening mint/choc treats.

The first 2 sessions on the treadmill I just walked at a pace enough to develop a light sweat by the end. With the third I used a bit of a walk jog kind of motion which felt good – while it may not be running it feels more like it, a little harder but it was easy to maintain for the whole 30 min. I think I will aim for this pace for next week’s sessions. I am very aware of the need to progress slowly, my knees are certainly noticing the extra movement and because of the extra weight I am carrying – it will take a while for the muscles around them to strengthen again.

Reading has been great for the head space. Left my last treadmill session till this morning and was not feeling terribly motivated, so got up made a coffee and returned to bed to read a couple of chapters before I found my get up and go. Sometimes the hardest part is just putting my running shoes on.

Summary of week two fitness goals for run couch potato run

As for next week I will continue weighing in – with Christmas day in the mix there will be more than the usual amount of temptation around so it really is about minimising damage!

New goals for Week Three

  • 3 x 30 min walk jog sessions – look at adding a 4th session if knees are feeling ok
  • Finish “No Need for Speed” and start reading “Slow Burn”
  • Drink more water (aim for 2 x 400ml bottles) each day – just for the record – I fill the bottles I use from the tap!
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One step at a time

Today was the day for my first 30min walking session.

After 2 cups of coffee there was no more reason to procrastinate so it was off to the treadmill. I much prefer idea of walking in the park but I feel rather ashamed of myself and the state I am in right now. The treadmill is private and convenient, I have music and a TV available to make up for the lack of changing scenery and a fan for hot days.

The first 15 minutes were horrible – a very real reminder of how unfit I have become over the past 5 years. Towards the end of the session it started feeling better as I got a tiny glimpse of what I used to like about running – my mind gets to wander (not entirely sure if it should be out on its own but what the heck) – it feels kind of like meditating and then at the end the endorphins have left me feeling good.

One down, two more sessions to go this week, got to make a start somewhere.   🙂

Keeping a food diary makes me crazy

One of the proven ways to help lose weight is the practice of keeping a food diary. I have done this in the past and have found it to be successful via Weight Watchers… BUT have found that it makes me obsess even more about food which drives me nuts.

This time round I have decided to weigh in everyday – read it in an old book by Arthur Lydiard back in the days when common sense was everywhere. I figure the scales don’t lie no matter how much I wish they would, and the point is to look at the weekly trend not the day to day fluctuations. An added benefit is that it’s over and done with at the start of the day.

My theory is that because it is daily I’ll find myself thinking a bit more about what I shovel in my mouth without having to record every last thing! Of course if this is a complete disaster I may have to resort to the tried and true.

Be interested to hear your thoughts on the food diary thing and if you have any tips on how you keep tabs without feeling food obsessed.

Spinach Sauce with Pasta

This is one of my go to dinners when I can’t be bothered with cooking but want something healthy and quick. I usually cook the sauce ahead of time making a double batch to freeze it in cup lots – one cup of sauce is enough for 2 people.

Spinach Sauce

  • Large bunch of spinach (rinsed, stalks removed)
  • 1 onion chopped
  • 1-2 tsp chicken stock powder
  • 3 cloves of garlic (peeled, end cut off)
  • 1 tbs olive oil
  • Salt and pepper to taste

Using a steamer pot, add the onion, garlic, oil, chicken stock and pepper to the bottom pot, add enough water to cover and to ensure the pot does not boil dry when steaming the spinach. Place the spinach in the top steamer pot and turn the heat on to high. Check on the spinach from time to time – turn it over to speed cooking time. Keep and eye on the water to make sure it does not boil dry. The onions should be cooked and the spinach soft within 10-15 min. Allow to cool a bit then transfer the whole lot to a blender and blend until smooth – add more water at this stage if you think it needs it. Check seasoning and add salt and pepper to taste. This should make enough for 4-6 people.

Quick dinner for two

  • 1 cup hot spinach sauce
  • 200 – 240g dry spaghetti
  • 1 head of broccoli
  • grated parmesan cheese

Cook the spaghetti according to the packet instructions, cut the broccoli into pieces and steam. When the spaghetti has cooked, drain and stir through the sauce. Pile into a pasta bowl along with the broccoli and sprinkle with parmesan cheese. Yum.

Week One Ends

Well, it’s the end of the first week and I did ok – weighed in each day which kept me  honest – 900g down so a move in the right direction.

2 bottles of wine over the week, was hoping for one, but hey it’s close to Christmas and just hard to say no sometimes. Towards the end of the week I was doing some Christmas baking for gifts and managed to avoid too much taste testing!

Discovered an after dinner treat that involves 4 Minities and 2 squares of dark chocolate. Start with a Mintie then when it’s soft and chewy bite half a square of chocolate off – I swear it tastes like one of those decadent dark chocolate mint biscuits and because the Mintie is very chewy it lasts for ages and feels like a real treat!

Week One EndsNew goals for Week Two.

  • Aim for one bottle of wine only
  • Get on the treadmill and walk at least 3 times this week for 30 minutes each session
  • Start re reading “No Need For Speed”

Peer Trainer Website

If you really want to get inspired and read up on all things to do with nutrition, weight loss and getting fit check out the Peer Trainer website.

This is an awesome site built with an obvious passion by Jackie Wicks and Joshua Wayne.

It has so much information. There are reviews and discussions on all sorts of health related topics including eating programs and training – way too many to list here.

You will find l healthy recipes, and can sign up to an email tip of the day or join a group for support and track your progress online if you want.

I highly recommend a visit.