Weightloss stalled...rethinking workout

[Frecs]

Morning ya'll,

I'm still trying to unstall my weightloss (stalled since February! :confused: ). On the advise of a naturopath, I have changed up my diet to an alternating high protein/high carb routine (low carb-high protein one day; low protein-high carb the next) with one day a week of juice fasting. She also told me to start eating more good fats in the form of avos, olive oil, coconut oil, nuts, etc. as she thinks I wasn't getting enough. But, still, no breaking the plateau. Over the past months, in terms of exercising, I've been doing 1-2 hours daily of aerobics plus four days a week weightlifting plus some backpacking several weekends. I keep increasing in hopes of seeing results but nothing.

Then, it occurred to me that perhaps...perhaps...I'm overdoing it? Could I be over-exercising and the result be no weightloss? Oh, and as for the idea that it's because I'm exchanging muscle for fat -- yes and no. Yes, I can see that under the fat there is muscle forming and so certainly a small portion of the "problem" could be the (desireable) development of muscle. But, I don't believe there's been THAT MUCH muscle produced. According to my naturopath's fancy scale that measures body fat, I'm still 37% bodyfat. :(

Okay, so here is my current idea... alternating intensity days and doing shorter/more intensive aerobic workouts. Here's how it would work under my current thinking:

Monday/Wednesday/Friday--high intensity racewalk/jog 45 mins in AM / high intensity stairmaster 20 minutes PM
Tuesday/Thursday/Sunday--PraiseMoves (Christian alternative to yoga)
Saturday--moderate intensity long distance

My weightlifting would continue on this schedule:
Monday/Thursday--lower body
Tuesday/Friday--upper body
(although actually I'm doing Thursday's routine on Wednesday for a few weeks due to a 4-week nutrition class I'm attending on Thursday evenings)

The one thing I am looking to change on the weightlifting is to up the weight. I have been lifting a weight I could do 12-15 reps but starting yesterday, I'm upping the weight to do fewer reps. I'm not afraid to get muscular (and know that women don't build muscle like men do--but also know I'm one of those women who do develop more muscle than the average woman :) )

I'm open to suggestions for changes. :)

[Veganforlife]

How about incorporating green smoothies into your diet?

[Frecs]

How about incorporating green smoothies into your diet?

I do smoothies every morning for breakfast. Not necessarily "green" but usually with spiralina and wheatgrass powder included. What do you put in your smoothies and how do they help with unsticking a stuck system?

[Veganforlife]

I'm a "hard core" smoothie drinker. Have been for months. Let's see how do they help unsticking?
I add Alissa's green food powder, spirulina, maca, mesquite powder (the latter two stave off hunger), ground flax seed (heaping tablespoond of each of the aforementioned) and a blend of greens and whatever fruit(s) I have on hand and wish to add.
I believe that they have increased my stamina and given me energy, thus helping me drop my weight even more.
Also, suggestion for you - don't weigh yourself too often. Muscle weighs more then fat. How much do you think you need to lose?
And yes, you could be overdoing it with the workouts.

[belleadonna]

You have to experiment and do what works for you. IMO, you are overdoing it. Try backing off some and see. Try doing weights Mon/Wed/Fri (no cardio) and do cardio Tues/Thursday/Sat. Sunday off. You need to rest your body at least one day a week if not more.

[sbaker]

this is not expert advise, but just experience..
when i had a personal trainer he would work my butt off, and i would come home SO hungry! I ate and ate, and not just cuz i thought i should, my stomach was ravenous! in the three months i worked with him (3 times a week) i didn't lose a pound! I stopped going to him and replaced it with hiking, sometimes 2 + hours a day. I didn't come home ready to eat a horse anymore, and the weight finally started coming off. So yes, you may be overdoing it!

[Frecs]

I'm a "hard core" smoothie drinker. Have been for months. Let's see how do they help unsticking?
I add Alissa's green food powder, spirulina, maca, mesquite powder (the latter two stave off hunger), ground flax seed (heaping tablespoond of each of the aforementioned) and a blend of greens and whatever fruit(s) I have on hand and wish to add.
I believe that they have increased my stamina and given me energy, thus helping me drop my weight even more.
Also, suggestion for you - don't weigh yourself too often. Muscle weighs more then fat. How much do you think you need to lose?
And yes, you could be overdoing it with the workouts.

My stamina is excellent as is my energy levels. I weight once a week at my doctor's office on her fancy scale and a few times in between at home. Yes, I know about the muscle-vs-fat weight issue but I also know that I'm 37% fat which is way to high (not as high as it used to be but still in the obese range which is unacceptable). I want to reach 25% at least...22% would be even better. I'm not concerned about what that comes to on the scale because I am muscular and want to be even more muscular (raises the Basal Metabolic Rate you know :) ). I want to look like someone others will want to immulate. I am planning to become a health & wellness coach so I want to look the part. ;) Besides, at the age of 44 I don't want to carry 40 pounds of fat into the next 60 years of my life!:cool:

[Stina]

Two things crossed my mind when I read your post. Maybe what's going on with your body is symbolic. I wouldn't pit your self-will against your body's intuition. Perhaps your body is holding steady for reasons of it's own. Seeing if it can continue to trust you? I know that might sound weird.
Meditation always helps clear up these issues for me and I'm sure it would for you as well.
But, goodness gracious, you're doing amazingly well!!:p

[Mishka]

Hey Frecs~

I'm also in weight loss mode...(so far 75lbs, but more to go). I also kinda got stuck for awhile. Almost a month. I like you was evaluating everything...and I refuse to count calories anymore. BUT the one thing that is helping me, to continue on now is "listening" to my body's cues...eating when "hungry" and not just eating because it was time to, or cuz I FELT like it. Kwim? When you come from being an emotional eater/ or ED sometimes it takes time for us to re-learn these cues. I've been doing this for a week, and I lost 5 inches and 3 lbs!!!! So yay!!! I can't wait till it becomes a habit to eat like this, and I don't need to think about it anymore.
Hope this will help you too,
Mishka

[Frecs]

Two things crossed my mind when I read your post. Maybe what's going on with your body is symbolic. I wouldn't pit your self-will against your body's intuition. Perhaps your body is holding steady for reasons of it's own. Seeing if it can continue to trust you? I know that might sound weird.
Meditation always helps clear up these issues for me and I'm sure it would for you as well.
But, goodness gracious, you're doing amazingly well!!:p

Sound weird? Not at all. What is weird is how many people want to separate their physical, emotional, and spiritual parts as if the three have no effect on one another. I could totally see my body testing me considering what I've done to it in the past. I am working on being more attuned to all three parts. I am also doing allot of affirmations.

[Frecs]

Hey Frecs~

I'm also in weight loss mode...(so far 75lbs, but more to go). I also kinda got stuck for awhile. Almost a month. I like you was evaluating everything...and I refuse to count calories anymore. BUT the one thing that is helping me, to continue on now is "listening" to my body's cues...eating when "hungry" and not just eating because it was time to, or cuz I FELT like it. Kwim? When you come from being an emotional eater/ or ED sometimes it takes time for us to re-learn these cues. I've been doing this for a week, and I lost 5 inches and 3 lbs!!!! So yay!!! I can't wait till it becomes a habit to eat like this, and I don't need to think about it anymore.
Hope this will help you too,
Mishka

Hey Mishka,

Congrats on the weightloss! It is an exciting journey especially since we know we are heading for health and not just "skinniness". I do know what you mean regarding eating cues. Breaking the "oh, it's noon so I must eat lunch" way of thinking is not easy. It is also hard to break the "oh, nuts have fat so I can not eat them" way of thinking as well. When I started raw I ate ALLOT but my body was crying for it and I didn't want to deny it anymore. Now, I don't eat near as much but still feel satisfied emotionally and physically. The other thing I found after about 4 months or so of 100% raw is that the "food talk" in my head went silent. Meaning, no more thinking about my next meal while still eating this meal...no thinking of how I could sneak some food without anyone seeing or how to justify it if seen or....well...ykwim? It's so nice to be able to think of other things! Although, to be honest, right now I'm obcessing about the weightloss (lack thereof) and it is making me crazy. I would just like to reach goal and not have to think about it anymore. I don't feel like I can "just not think about it" because my weightloss journey has been so public -- within my family, my church, my office, and on the internet. Everyone wants to know how much I've lost, how much more I'm going to lose, how I'm doing it, etc etc etc etc.... and, I have only myself to blame for that! :rolleyes:

[Mishka]

Hi Frecs~

That is so awesome that you have conquered that inner self talk with food. I think that is the main issue I have left. I've only been 100% raw since Feb., so it looks like you've been doing this a lot longer than me! So it gives me hope it'll come eventually.:) Sometimes it still comes in waves/cycles...so I have a feeling it has to do with emotions. I'm still working on the whole mind-body connection thing. My prayer partner just told me last night to stop obsessing over it, and LET IT GO, give it to God. So that's what I'm gonna do.

I could SOOOs so soo relate to what you said about everyone "watching" you. And wondering what's going on, what exactly are you doing etc. etc.. This whole scenario kinda reminds me of when I was pregnant and strangers coming up to me and putting there hands all over my stomach. As much as I'm a touchyfeely person, there comes a time when ya just need to say, give me my space! But it seems to be the same way with weight loss. Almost as if people "own" you a bit. Does that make sense? I tried to go raw with the whole family in 2004, told everyone, and EVERYONE saw us fail after the 2 months were over.:o I had thought about doing an online blog for accountability, but instead of making me accountable I know I would feel stressed about having to even deal with it. I did something online for a bit and that's how it made me feel like it was a burden. So I decided to take notes in a private journal here and there, and I'm taking tons of pictures . So I figure when I'm DONE I'll share, cuz I don't want the pressure(, but like you, I want to inspire and encourage others they can do this too!) I'm being watched constantly from people in my circles who have been seeing me drop the weight and they want to know every detail of what I'm doing (while giving there opinion :rolleyes: of how raw isn't ok. oh well.) And it does make me feel invaded a bit. So I can just imagine how you are feeling, and how yes, the stress of it all is getting to you a bit. I guess it just a part of the journey we are on, but I'll definitely put you on my prayer list Frecs. When all is said and done being a poster child for RAW will be awesome!!!
((hugs)) to you,
Mishka

[Ariella]

frecs! i did read your blog but could not remember my password to leave you a comment. you look fabulous girl! i am SOOO soo happy to see you made your hike. :) i hope you are able to get it figured out. maybe try adding flax seeds?? maybe you are lacking in the omegas? just a thought.

[Frecs]

Hi Frecs~

That is so awesome that you have conquered that inner self talk with food. I think that is the main issue I have left. I've only been 100% raw since Feb., so it looks like you've been doing this a lot longer than me! So it gives me hope it'll come eventually.:) Sometimes it still comes in waves/cycles...so I have a feeling it has to do with emotions. I'm still working on the whole mind-body connection thing. My prayer partner just told me last night to stop obsessing over it, and LET IT GO, give it to God. So that's what I'm gonna do.

You will get there, just take it one day at a time. And, your prayer partner is right--let go and let God. There is allot of stuff we stuff down with food and once we stop doing that, it does take time to work through it all and resolve those issues.


and they want to know every detail of what I'm doing (while giving there opinion :rolleyes: of how raw isn't ok. oh well.)

Don't you just love those who are quick to give opinions that they have no clue what they are talking about! It's really that they are feeling challenged in their way of thinking --and eating-- and they don't like that so by poo-pooing what you are saying, they feel better about rejecting it.

Oh, and if they give you the "but God said all things are clean to eat" (referring the vision that Peter had with the unclean animals coming from heaven) point out to them that the vision pertained to Gentiles not to animals. God was preparing Peter for the arrival of Gentiles wanting to know about Christianity -- He wasn't saying it was okay to eat unclean animals. Anyway, I mention that because it's a common argument I hear within Christian circles.


And it does make me feel invaded a bit. So I can just imagine how you are feeling, and how yes, the stress of it all is getting to you a bit. I guess it just a part of the journey we are on, but I'll definitely put you on my prayer list Frecs. When all is said and done being a poster child for RAW will be awesome!!!
((hugs)) to you,
Mishka

Thanks! I appreciate the prayers! :D And, I'll being praying for you as well.

[Frecs]

frecs! i did read your blog but could not remember my password to leave you a comment. you look fabulous girl! i am SOOO soo happy to see you made your hike. :) i hope you are able to get it figured out. maybe try adding flax seeds?? maybe you are lacking in the omegas? just a thought.

Hey, girl! Wish you could have joined me on the hike. It was FAB. I'll get it figured it, sooner I hope! There's no going back to the old SAD ways...not now or ever! I do use flaxseeds, both whole and ground but that was a good thought! How are things going for you?

[Ariella]

hey frecs :)

i am good. life has had some bumps up and down here but we continue to strive to move forward. i found out my adrenals are basically non functioning and that my thyroid is slow which would explain why i have to fight tooth and nail for each pound. but we are working on it.

i am currently teaching 8 classes, 6 yoga & 2 total body toning. i have subbed a whole bunch though. hoping to get a set schedule once fall comes and gyms start adding classes back to their schedule. i feel VERY fortunate that i have gotten this many. considering it is summer & i am new. i have really had to market myself. but it has been a good experience. i am getting ready to go do a 3 day training for body pump (www.lesmills.com) excited about that, but think i am going to be VERY sore. in addition to yoga, i got my group fitness certification and already have many many continuing ed. credits, also got my group cycling certification, silver sneakers (yoga and their group fitness) and then this. i am planning on going on to level 2 yoga come spring which is awesome. i was going to do a course for prenata yoga as well but i think enough on my plate on the moment. maybe next year when i am not already trying to wade through so much. also i am hoping by then to have my credit card paid down a bit since that is how i have paid for all of my classes. i start officially homeschooling my son this fall and am excited about that. we are going to be BUSY! he has many activities (karate, soccer, gymnastics, art) so we stay busy busy. i am glad though that he is in the soccer & karate. those have both helped to boost his confidence tremendously! the karate was a have to, we were having to many issues with bullies around here trying to beat up on him :( he needs to be able to defend himself. they were running a special but i am hoping to pick up another class this month so at the end of this month i will be able to afford to keep him in it. he loves it and tells me he wants to do it forever :)

i went back to mostly raw. i eat some beans. that just seems to work better for me.

i journal at www.ethicalcentral.com/blog - think that is it.

anyway! so good to see you here! :)

[Frecs]

Okay, now you have to answer some questions for me! I'm looking at several sources for getting certifications in fitness and health coaching. Tell me, who are you getting your certifications through? Who has the best reputation?

You sound like me...busy busy busy but that's a good thing because we are busy making a life instead of being busy eating ourselves into oblivion.

I had started on a program to become a Registered Dietitian but then decided that I really didn't want to be in a position to tell people lies about nutrition. I am now applying to the Univ of Bridgeport for the MS in Nutrition program. I'm also hoping to use some extra student loan money to go to the Hippocrates Institute next summer to get their certification. The Rawfoodist-Nurse Practitioner (she also has certification through Hall. Acres) that I've been seeing said I'd have a place in her clinic with that training so I'm excited about that.

I have started learning a Christian alternative to yoga called PraiseMoves and hope eventually to get certified to teach it as well.

Oh, and I'm not 100% raw or vegan at this point. I am probably 90% but I do eat cooked beans sometimes and a baked potato sometimes. I also eat cheese (gasp) but only if it's raw or aged.

I spoke with my nurse practitioner last night about the fact that I'm still not losing weight. I mentioned my change in exercise program. We think perhaps my adrenals and my liver need attention so we'll begin working on that.

[Ariella]

what kind of fitness certifications are you looking for?

there are MANY MANY for group fitness. which will be your basic one. I got mine thruogh NETA (national exercise trainers assocation), there is also International Sports Medicine Association (ISMA), NCCA. you might ask around at some of the gyms who they recommend for your area. i did silver sneakers (so i could work with seniors - they have group fitness classes I & II - these vary between working with those that are bound to sitting or have health issues and then those that are more healthy. it is fun though regardless) they also have yogastretch and water program for the seniors through silver sneakers. I got my cycling cert through johnny g - website is www.spinning.com he is the one that started the spinning program so i guess i am partial to this but there is also RPM (through www.lesmills.com) you would want to make sure that gyms in your area though are les mills participants otherwise you can not teach this there. there is also Kaiser Group Cycling and i think Schwinn Cycling...... johnny G definitely has a good rep and then if you dont find a club that is officially "spinning" you can still teach but just call it cycling instead of spinning. Body pump i am going through les mills training (www.lesmills.com). what kind of certs are you looking for? or what are you looking to teach? that might help me better to know what to tell you. :)

that is great that you want to teach Praise Moves. do you know if it is registered with Yoga Alliance? or are you planning on marketing that to various churches in your area? if it the churches - they would not care. gyms might care about Yoga Alliance. some do and some dont. that has been a sellign point for me that i can say i am a RYT200. my class that i took was Yoga Alliance certified so then i had to pay $80 i think to be registered with them for the year, but it has really been a selling point in helping me to get yoga jobs especially with just starting out! but i have managed to get 6 yoga teaching jobs so far.

if you are going to work on your adrenals i can tell you what was recommended to me ...... a multivitamin put out specifically by the guy i am working with i think it is called ultragenesis, then b-6 (1 - 2 times daily), b-5 (1 - 2 times daily), time release vit c (1 - 2 times daily), probiotics, living fuel, (it is a mix to put in your shakes - tasty), greens (in powder form), selenium (although i am eating a brazil nut daily now instead which he was ok with). i think that is it as far as supplements go...... oh he also said your adrenals can't function without enough protein. i dont know about that whole theory but that is another reason why i am making sure i am eating beans daily now. at least until i get them up and running again. once i get them going again, i may drop it off. but mine are so bad that he is surprised that i can get up each morning (at 4:30 none the less) and then do everything i do throughout the day. i do attribute that to mostly raw eating :) so now i am just doing what i can to try to get them functioning again. also dropping off any stimulating food or spices.

i think my liver is clogged as well. i seem to have a hard time detoxing and my face breaks out horribly. when it gets that bad, i go and get an ion cleanse done. about everytime i get heavy metals coming out. i am sure from all the dental work i had done (oh! now i remember what else. putting a chlorine filter on your bath & shower and of course drinking water was another thing i am supposed to do). but after the ion cleanse my face clears up for awhile, then i guess i get clogged up again because my face breaks out horribly again. :( hopefully it gets to where it can just function normally again. he thinks that i probably am estrogen dominant as well but he could not test my hormones because i was still not having cycles at the time i did the saliva tests and bloodwork. but we will see in a few months.

anyways! good luck!!!! let me know if you have more questions about certifications! i will be happy to try to answer what i can, or try to find out for you:) how exciting that you also want to get into the fitness field! i am finding it to be very rewarding and i love what i do which is really exciting



Okay, now you have to answer some questions for me! I'm looking at several sources for getting certifications in fitness and health coaching. Tell me, who are you getting your certifications through? Who has the best reputation?

You sound like me...busy busy busy but that's a good thing because we are busy making a life instead of being busy eating ourselves into oblivion.

I had started on a program to become a Registered Dietitian but then decided that I really didn't want to be in a position to tell people lies about nutrition. I am now applying to the Univ of Bridgeport for the MS in Nutrition program. I'm also hoping to use some extra student loan money to go to the Hippocrates Institute next summer to get their certification. The Rawfoodist-Nurse Practitioner (she also has certification through Hall. Acres) that I've been seeing said I'd have a place in her clinic with that training so I'm excited about that.

I have started learning a Christian alternative to yoga called PraiseMoves and hope eventually to get certified to teach it as well.

Oh, and I'm not 100% raw or vegan at this point. I am probably 90% but I do eat cooked beans sometimes and a baked potato sometimes. I also eat cheese (gasp) but only if it's raw or aged.

I spoke with my nurse practitioner last night about the fact that I'm still not losing weight. I mentioned my change in exercise program. We think perhaps my adrenals and my liver need attention so we'll begin working on that.

[Frecs]

what kind of fitness certifications are you looking for?


Yes, there are! One that I've been looking at is AFPA (American Fitness Professionals Association) and there's another one that I can't remember off the top of my head. I'd like to be a Health and Wellness (or Health & Fitness) Coach -- basically mentoring people down the same path to health and wellness that I've taken. I want to teach them about nutrition (including the raw diet) and exercise (weight training, PraiseMoves, maybe even hiking/backpacking or kayaking) and motivate them to change their life for the better. Lord willing, I'm definitely going to get the certification from the Hippocrates Institute. Then, if I feel the need for more culinary help, I might hook up with that Alissa person.


that is great that you want to teach Praise Moves. do you know if it is registered with Yoga Alliance? or are you planning on marketing that to various churches in your area? if it the churches - they would not care.

To churches. I'm sure she wouldn't want to be allied with the Yoga Alliance considering her stance on yoga and Christianity not being compatible. I'm sure gyms would not be interested in having me teaching an alternative to yoga. :rolleyes: I'd start with my church and work my way around the community.


oh he also said your adrenals can't function without enough protein. i dont know about that whole theory but that is another reason why i am making sure i am eating beans daily now. at least until i get them up and running again.

My lady had a tizzy about my blood protein levels (way too low) and my good cholesterol (also way too low). Now, I use hemp protein power plus eat some sprouted legumes (raw or cooked), grains, dairy & eggs and have upped my intake of avocados and nuts. Not sure what she will do for the adrenals but probably something very similar to yours.


i think my liver is clogged as well.

I think I'm looking at some coffee enemas. :eek: But, we gotta do what we gotta do! It actually doesn't surprise me in the least that my liver may be clogged up considering the mess I was in before going raw and how busy it's been cleansing since I went raw. So, now it needs a little help. :)


anyways! good luck!!!! let me know if you have more questions about certifications! i will be happy to try to answer what i can, or try to find out for you:) how exciting that you also want to get into the fitness field! i am finding it to be very rewarding and i love what i do which is really exciting

I think it will be very rewarding and hope to enjoy working at something that is more than just a job -- more passion than paycheck if you know what I mean (but definitely need the paycheck!).

[Ariella]

hey another really good group fitness certification is ACE. that one is excellent and accepted by everybody as far as i know. harder for sure and more expensive though then some of the others.

hippocrates institutes sounds great. that would be so neat to have a certification from them :)

as far as gyms and yoga go, you never know. they might be interested. couldn't hurt to ask.


i agree it is nice to do something that you love. i am loving my job. am getting a lot of offers which is great. still a little conflicted though about being gone from my kiddos so much. they are my first priority. hopefully it will all work out here though. i am loving what i do though. :)

you are going to be great! i am excited for you getting into doing something that you love as well! :)

[Frecs]

Oh, yeah, I think I looked at ACE. Thanks for letting me know they are well thought of in the fitness world...that helps explain their cost.

I am so excited about what lies ahead. To be able to coach people into a healthy lifestyle is so much more meaningful than being a desk-jockey. I'm very excited about the Hippocrates Institute. It's also good to know that I'll have a job upon completion (my naturopath is very excited to hire me at her clinic when I have the certification from HI). It just feels like God is opening up the doors to turn my vision into reality and that is so....exciting/rewarding/fulfilling...it gives me goosebumps! :D

You will work it out so that you can balance the needs of your family with your career. I'm glad you are loving what you are doing. Your kids will gain from seeing their mother fulfilled in her career while still making them priority.

Oh, and I have re-evaluated my diet and decided that I felt much better being 100% raw and not eating meat. So, I'm going back to 100% but will still have the raw dairy (kefir)--so I'll be 100% raw lacto vegetarian. I think that will work much better for me. Funny, 1.5 years ago I was just going to do raw for weightloss...kept telling myself it was only for a season....but now, I'm fully ready to make it my lifetime lifestyle. I think I needed to dabble in cooked meat for a bit to reach that life-choice.

[Ariella]

that is great frecs! :) i have never been much of a meat eater myself, been vegan for 16 years now ;) i know you felt really good on 100% raw so seems like a wise choice, congrats on making that positive life choice! that is EXCELLENT! :) personally, i feel good at high raw vegan, will probably stay that way for now again.

that is awesome to know you have a job when you complete your training!! the doors really are opening for you , you are going to love it :)