DAY {1/30}

  • talks about her Confessions



    Got up early to go have my body composition taken {aka: bodyfat test}.  I truly feel that this is the best number to know & be aware of when trying to lose weight and in knowing how healthy you are.  Instead of measuring by a number on the scale, it is based on how much fat vs. muscle you are carrying on your body, and the lower the number, the leaner you are…which is the goal, right?  I seriously wish they’d have done this test in high school rather than just weighing us.  I just know there were tons of skinny fat girls who were so happy with their 107 pound bodies…little did they know they had 72% bodyfat!  Not bitter about THIS experience at all.  Anyway, go have yours tested.  Like ASAP.  It’s a seriously good number to have.


    Admittedly, I’ve always liked having it done.  There is something motivating about knowing that number and then having a goal in sight, regardless of how high the number is at test-time {my first test at my heaviest weight was over 35%}.  I’m partial to the bio-impedence testing.  I feel like calipers are subjective based on who is testing you, and the handheld device isn’t as accurate, in my opinion.  Before going, I made sure I was extra hydrated and hadn’t eaten or exercised in eight hours.


    The trainer doing the test placed a sticky tab on my foot/ankle, and hand/wrist and then hooked those up to a machine.  I laid on my back & she ran the test twice to insure the results were the same.
    Want to know what the result was?


    27.7% Bodyfat


    Sigh…That’s high.  Initially I was a bit upset in my head, thinking that with all the weight I’ve lost, it should be less than that.  Then I started thinking about the composition of the weight I still have.  It’s fatty.  Not muscular, lean, or fit. I’ve lost weight.  But I’m essentially a smaller version of my larger self. (:
    So, I have a starting point as far as body composition goes.  Let’s see where I can get in 30 days.  I’m not sure what’s possible, but I’d like to aim for a 3.7% loss in that 30 days, leaving me at 24%.  My ultimate goal is 17-18%.


    Today's workout: {3:15 PM}
    Couch to 5k Program {Week 9, Day 1}
    Walk 5 minutes
    Run 30 minutes
    Walk 5 minutes
    Elliptical 20 minutes
    Total: 60 minutes


    Total Water intake: 224 Ounces


    And a quick tip:  The times where I plan my weeks {or days} in advance, I am much more successful.  The times where I keep a food journal I am more successful.  So last night, I spent an hour on the couch cuddled next to husband while he watched a Blu-Ray and I wrote up an eating plan for the week.  I’m using the Take Shape for Life maintenance plan.  Here’s a glimpse:



    Overview of today: I feel good.  It was 95 degrees outside which was awesome.  My workout lacked something.  I ran the whole 30 minutes but had a hard time catching a deep breath which I hate.  My right knee was bugging a bit, too.   Super glad when it was over.  Eating was on par & wonderful.  Yummy, yummy food.  Water intake=great, and hoping to even crash into bed at a decent hour.  Feeling pretty pumped about day one!


7 Responses to Day {1/30}

  • Amanda Wheeler wrote on June 22, 2011 at 8:32 // Reply

    I should make this comment anonymous, but I’ll own up to it..since I’m working on it 😉 I always was a small(er) kid in high school and I to LOVED the body fat test in high school. I was always was more fit than the girls who were super skinny. So, after David and I got married he wanted to get this fancy schmancy scale that tells you your hydration level and your body fat percent…supposedly. ANYWAYS, I was on there the other day and it told me OVER half of my weight was FAT….which I’m a little hesitant to believe because I really feel like I have a lot of muscle mass…who knows. That number was SUPER aggravating though, makes my small progress seem like it’s not even close to enough! I think your number is Good….when I took a class in college I thought that they said between 22-25% was a good number so yours it good!!! JEALOUS

    <3 ya

    • karlicleaver wrote on June 23, 2011 at 10:38 // Reply

      I’m not sure how those scales calculate it Amanda, but I’d definitely go into the gym & have a test done to get a second opinion. I think under 25% is the goal for a healthy body fat percentage, but I’m wanting to be pretty lean, so under 20% is my goal. We’ll see! (: I appreciate your comments & hope you’ll continue keeping me posted on your goal!

  • Candace wrote on June 22, 2011 at 9:37 // Reply

    You never cease to amaze me! You inspire me in more ways than you know. I’m excited to follow this and hope to do better myself.

    • karlicleaver wrote on June 23, 2011 at 10:37 // Reply

      Thank you Candace! That means a lot coming from someone who already does awesome at everything!

  • Maria wrote on June 23, 2011 at 8:49 // Reply

    I went to the website to download the workouts and I’m a little confused in that I get it’s 9 weeks, but it shows workout 1,2,&3 also so I was wondering depending on your activity level do you start with either 1,2, or 3 workout or are you supposed to do all three in a day to consist of 60 min of a workout per day? Sorry for all the questions.

    • karlicleaver wrote on June 23, 2011 at 10:36 // Reply

      I’m not sure what you’re seeing as I just have the Couch to 5k workout app on my phone.
      It’s a nine week program. Workout 1 is for Monday {or whatever day you start}, Workout 2 is for Wednesday {or two days later} and Workout 3 is for Friday {or two days later}.
      You do all three workouts that week on different days. The workouts get longer as the weeks go by, ending at 40 minutes in the last week.
      Does that make sense?
      Let me know if you decide to try it!

      • Maria wrote on June 23, 2011 at 7:10 // Reply

        I figured it out thanks for your patience.


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