Morning Weight: 152.2
This Morning's Exercise: Strength Training Pyramid, see below
Yesterday's Exercise: 1500 meter swim (it was very hard because it has been a while since I have been in the pool) and 75 minutes of racquetball with Jack
Saturday's Exercise: Strength Training Pyramid
Yesterday's Calories: 1447
Saturday's Calories: 1604
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
It felt good to be home Saturday. I drank a lot of water and kept my calories under control and lost the first of the two pounds I gained during my short stint to Connecticut. The second one came off yesterday. I know it was just water bloating, so it seems as if discipline and home cooking was all I needed to take care of it.
It's New Year's Eve. Unlike "Christmas Season" this is a time of year I like. I enjoy reflecting on the year past and thinking about the new year approaching. It's a time of new beginnings, an opportunity to start again, a reminder that we don't have to do things the way we've always done them, that we can change, grow, and do things differently, if we choose to do so. I believe that it is very important to remember that everything we do everyday is something we choose to do. Most of what we do is habit. Most of what we do we feel like we do because we have no alternatives. But we do have alternatives, we can make different choices, we can behave differently if we want to. New Year's Day reminds me to stop and think about what I liked about the previous year and what I'd like to do differently or accomplish in the year to come.
Yesterday Jack and I spent the evening reminiscing about the year past and setting goals for the year to come. In 2012 two of our children got married, I started a new job, two of our grandchildren came to visit for two weeks, we had an awesome vacation, and, of course, I lost 72 pounds and improved my health and level of fitness considerably. All in all, 2012 was a pretty good year.
In 2013 my Get Fit Initiative will continue as I train for a triathlon in June or July, get stronger, and work on reducing my body fat %. I think Jeremy and I will do measurements on Friday, so I'll use that my starting point for 2013. Jack has been going to the gym with me on weekends, lately, and we plan on continuing that in the year to come. We have also decided to work a fitness/exercise related event into our calendar at least every other month. These will be things like going on a day long hike, going to a racquetball camp for a weekend or something like that. I don't know what these activities will be, but we are going to work on planning our first one for February.
We also talked about a lot of other goals including financial, home improvement, community involvement, etc... All in all, I think I took 5 pages of notes! It was a fun conversation.
Below is the strength training pyramid I did today and Saturday:
This is a pyramid comprised of 6 exercises. The first round you do the first exercise, the second round you do the first and second exercise, the third round you do the first, second, and third exercise, and keep up the pattern until you reach the sixth round and do all six exercises. The seventh round you do the fifth, fourth, third, second, and first exercise. The eighth round you do the fourth, third, second and first exercise, all the way to the 11th round when you are just doing the first exercise. The exercises are as follows:
---1st exercise: Run 1 lap around gym (Total of 11 laps, one lap each of 11 rounds)
------2nd exercise: 16 Roman squats to shoulder press with 25lb weight (144 total, 16 each for 9 rounds)
---------3rd exercise: 30 seconds of Mountain climbers on sliders (Total of 7 times)
------------4th exercise: 20 bicep curls with 12.5lb dumbell in each hand (100 total, 20 each for 5 rounds)
---------------5th exercise: 12 pushups - on toes! (36 total, 12 each for 3 rounds)
------------------6th exercise: 16 burpees (16 total, only have to do 1 round)
---------------7th round: Do exercise 5, 4, 3, 2, 1
------------8th round: Do exercises 4, 3, 2, 1
---------9th round: Do exercises 3, 2, 1
------10th round: Do exercises 2, 1
---11th round: Do exercise 1
The above pyramid pretty much kicks my butt!!
Happy New Year!!! Have an awesome day!!!
Monday, December 31, 2012
Saturday, December 29, 2012
12/29/12: Travel = Water Weight, Again
Morning Weight: 154.4
This Morning's Exercise: Strength Training later today
Yesterday's Exercise: 5.5 miles in 60 minutes on the treadmill
Yesterday's Calories: Approximately 1500
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I am very bloated this morning. I can feel it in my face, hands and feet. I hate the way it feels, I'm all puffy and my skin feels stretched. I believe it is a combination of food and flying. Yesterday's calories were fine. I ate a veggie omelet for breakfast and a (large) turkey wrap for lunch. I ate dinner at the airport so I had a Luna Bar and some smoked almonds. But for two days I ate at diners and I know there was a ton of salt and who knows what else in the food. I am glad to be home where I have complete control over all of the food I put in my mouth. I am glad I don't mark my chart until Monday. The plan is for this two pounds to be gone by then.
I did notice something interesting about the exercise yesterday. When I woke up in the morning I did not want to go down to the hotel fitness room and work out. I was tired and I wanted to stay in bed. But I got up and went downstairs. The first 15 minutes on the treadmill were hard. I didn't want to be there, my body was resisting the movement, and I had to force myself to keep going. I said to myself, "OK, just do this for half an hour, at least that's something." When that half hour was up, I felt OK so I said, "I can do another 15 minutes, this is fine." So I stayed on the treadmill for 15 more minutes. By the time 45 minutes had gone by, it was getting easy and it was a no-brainer to stay on the treadmill for the rest of the hour. The last 15 minutes were by far the easiest and it felt like I could easily run another 30 minutes at that pace. By the time I was 40 minutes into my run yesterday, it was simply a matter of clicking off the minutes. I need to remember that the first 15 minutes are the hardest. Don't give up, just push through and it will get easier!
This Morning's Exercise: Strength Training later today
Yesterday's Exercise: 5.5 miles in 60 minutes on the treadmill
Yesterday's Calories: Approximately 1500
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I am very bloated this morning. I can feel it in my face, hands and feet. I hate the way it feels, I'm all puffy and my skin feels stretched. I believe it is a combination of food and flying. Yesterday's calories were fine. I ate a veggie omelet for breakfast and a (large) turkey wrap for lunch. I ate dinner at the airport so I had a Luna Bar and some smoked almonds. But for two days I ate at diners and I know there was a ton of salt and who knows what else in the food. I am glad to be home where I have complete control over all of the food I put in my mouth. I am glad I don't mark my chart until Monday. The plan is for this two pounds to be gone by then.
I did notice something interesting about the exercise yesterday. When I woke up in the morning I did not want to go down to the hotel fitness room and work out. I was tired and I wanted to stay in bed. But I got up and went downstairs. The first 15 minutes on the treadmill were hard. I didn't want to be there, my body was resisting the movement, and I had to force myself to keep going. I said to myself, "OK, just do this for half an hour, at least that's something." When that half hour was up, I felt OK so I said, "I can do another 15 minutes, this is fine." So I stayed on the treadmill for 15 more minutes. By the time 45 minutes had gone by, it was getting easy and it was a no-brainer to stay on the treadmill for the rest of the hour. The last 15 minutes were by far the easiest and it felt like I could easily run another 30 minutes at that pace. By the time I was 40 minutes into my run yesterday, it was simply a matter of clicking off the minutes. I need to remember that the first 15 minutes are the hardest. Don't give up, just push through and it will get easier!
Friday, December 28, 2012
12/28/12
Uncle Jim's wake was yesterday and the funeral and burial are later this morning. In spite of the circumstances it was good to see family. I've seen my cousins and my aunt occasionally over the last 20 years, but not often enough. That seems to be too common, doesn't it? We got to meet our 4 younger cousins again. The last time I saw them they were very little kids and now the youngest is getting ready to start high school and the other three are young adults already. How time flies by when you are not looking. We spent a lot of time with Lisa, Patty, and Jake when we were growing up so it was fun to meet their children and get to catch up on their lives. I am glad we were able to be here for them, but I know their adjustment to their new reality is just beginning. My Aunt Penny and my cousins will be in my thoughts and prayers during the months to come.
I didn't have a great food yesterday. I now know what my biggest weakness is. Good homemade cookies. I'm not talking any cookie, I am talking delectable crisp homemade cookies made with real butter and good ingredients. I forgot how well my Aunt Penny baked. I'm a baker, so whenever I see a homemade cookie I have to try it. Usually, they are just sort of OK, so I can pass on having more than a taste. Well, that was not the case with Aunt Penny's cookies. They were good! So I had 5 or 6. Unfortunately, I did not have the calorie count, so I counted them the same as my large gingerbread cookies. I was very disciplined until we got to my aunt's house after the wake. But by the time we got there it was late, I was tired and hungry, and we were just standing around, talking. I just drank water, no beer or wine, but I ate about 3 ounces of cheese, pita chips, a piece of pizza, and 5 or 6 cookies over the course of about 3 hours. There should not be a food moment like that today, thank goodness. We have had breakfast, already. Soon we will go to the funeral and then the burial. After that, my brother will take me to the airport. I should get through the day today without any incident.
I did get up this morning and run on the treadmill for an hour. 5.5 miles. So that felt good. I did not have a chance to exercise yesterday. I got up at 3:45 to go to the airport and we were not settled into our hotel rooms until after 10:00 last night. I am looking forward to having a "normal" weekend this weekend! Routine is good!
- Posted using BlogPress from my iPad
I didn't have a great food yesterday. I now know what my biggest weakness is. Good homemade cookies. I'm not talking any cookie, I am talking delectable crisp homemade cookies made with real butter and good ingredients. I forgot how well my Aunt Penny baked. I'm a baker, so whenever I see a homemade cookie I have to try it. Usually, they are just sort of OK, so I can pass on having more than a taste. Well, that was not the case with Aunt Penny's cookies. They were good! So I had 5 or 6. Unfortunately, I did not have the calorie count, so I counted them the same as my large gingerbread cookies. I was very disciplined until we got to my aunt's house after the wake. But by the time we got there it was late, I was tired and hungry, and we were just standing around, talking. I just drank water, no beer or wine, but I ate about 3 ounces of cheese, pita chips, a piece of pizza, and 5 or 6 cookies over the course of about 3 hours. There should not be a food moment like that today, thank goodness. We have had breakfast, already. Soon we will go to the funeral and then the burial. After that, my brother will take me to the airport. I should get through the day today without any incident.
I did get up this morning and run on the treadmill for an hour. 5.5 miles. So that felt good. I did not have a chance to exercise yesterday. I got up at 3:45 to go to the airport and we were not settled into our hotel rooms until after 10:00 last night. I am looking forward to having a "normal" weekend this weekend! Routine is good!
- Posted using BlogPress from my iPad
Thursday, December 27, 2012
12/27/12: Unexpected Travel
We received very sad news on Sunday and learned that my Uncle Jim died unexpectedly. My heart aches for my Aunt Penny and my cousins Lisa, Patty, and Jake. So I am at the Kansas City airport waiting for my flight to Newark so I can attend the wake and funeral. I'm feeling a little guilty because I changed my flight at the last minute to fly into Newark instead of Hartford because of winter storm Euclid. When did they start naming winter storms? I feel guilty because my brother John is now going way out of his way to pick me up and because I was going to share a ride with my sister who was also flying into Hartford. Last night it looked like Hartford airport was going to be closed. Now it all looks fine. *Sigh*. I changed my flights last night because I was worried that if I waited until today it would be too late. Now I feel like I am inconveniencing a lot of people for no very good reason. I hate that.
But, here I am, plans are made, and I need to roll with it. I am still going to try to reach John. I may just rent a car from Newark.
So...two days of travel, hotels, and family gatherings. Coming off of two days of parties, Christmas cookies, and lack of routine. And it seems as if the plateau may have started again, I was 152.2 again this morning, so I've been 152.something for several days. Just so you know, I am totally OK with that. After the last three-plus week plateau in the 158-159 range I lost 6 pounds in two weeks. I fully expected to flatten out short of reaching my goal of 150 pounds. I don't really care how long this plateau lasts, I am only 2 pounds from goal. I will get there before I run out of chart on January 28th. Of that I am confident.
That said, I know I need to be very disciplined over the next couple of days. I was more lax over Christmas than I have been for a long time. I need to reestablish the necessary discipline to reach and maintain my goal weight. It would be too easy to slide through the next couple of days, eating too much and not exercising. Therefore, I am putting up this blog post to establish the fact that I will not eat any junk for the next two days, I will record every calorie as it is eaten, and I will exercise today and tomorrow, no matter what. I get home at about 11:00pm Friday. I'll have the weekend at home to re-set my routines before going back to work next week.
I may not check in for a couple of days. It'll be a little hectic. Have a great week end!
- Posted using BlogPress from my iPad
But, here I am, plans are made, and I need to roll with it. I am still going to try to reach John. I may just rent a car from Newark.
So...two days of travel, hotels, and family gatherings. Coming off of two days of parties, Christmas cookies, and lack of routine. And it seems as if the plateau may have started again, I was 152.2 again this morning, so I've been 152.something for several days. Just so you know, I am totally OK with that. After the last three-plus week plateau in the 158-159 range I lost 6 pounds in two weeks. I fully expected to flatten out short of reaching my goal of 150 pounds. I don't really care how long this plateau lasts, I am only 2 pounds from goal. I will get there before I run out of chart on January 28th. Of that I am confident.
That said, I know I need to be very disciplined over the next couple of days. I was more lax over Christmas than I have been for a long time. I need to reestablish the necessary discipline to reach and maintain my goal weight. It would be too easy to slide through the next couple of days, eating too much and not exercising. Therefore, I am putting up this blog post to establish the fact that I will not eat any junk for the next two days, I will record every calorie as it is eaten, and I will exercise today and tomorrow, no matter what. I get home at about 11:00pm Friday. I'll have the weekend at home to re-set my routines before going back to work next week.
I may not check in for a couple of days. It'll be a little hectic. Have a great week end!
- Posted using BlogPress from my iPad
Wednesday, December 26, 2012
12/26/12: Post-Christmas Update
Morning Weight: 152.2
This Morning's Exercise: Strength Training
Yesterday's Exercise: None - The gyms were closed for Christmas, it was way too cold outside to run, and, well, it was Christmas.
Yesterday's Calories: I don't know, did I mention it was Christmas
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
In spite of a Christmas Eve party where I ate later than normal and grazed through the evening and eating way too many Christmas cookies yesterday morning, I did manage to lose 2 tenths of a pound since Sunday morning. Not too bad for Christmas Eve and Christmas day. Two things helped the cause. At the party Monday evening Jack's sister, Kathy, had a nice veggie tray and some hummus. I made the mistake of showing up hungry, but I ate a ton of veggies, a little bit of hummus, and I drank many, many glasses of water. That made it easier to take a small portion of the vegetable lasagna she had prepared for dinner. I still ate too many cookies afterwards, but the vegetables and the water helped a lot. Christmas morning we had our one pork dish of the year, biscuits and gravy. Biscuits & gravy and home made hot chocolate (you know, the kind you make in a pan on the stove with Hershey's cocoa) have become a Christmas tradition that Jack looks forward to. So, the day started out calorie heavy and I had trouble leaving the gingerbread cookies alone. But I managed to cut myself off at 1:00 (thank goodness) and had a smoothie for lunch and a stuffed mushroom for dinner. Today I am back on track!
I am looking forward to the new year. I hope you are, too.
This Morning's Exercise: Strength Training
Yesterday's Exercise: None - The gyms were closed for Christmas, it was way too cold outside to run, and, well, it was Christmas.
Yesterday's Calories: I don't know, did I mention it was Christmas
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
In spite of a Christmas Eve party where I ate later than normal and grazed through the evening and eating way too many Christmas cookies yesterday morning, I did manage to lose 2 tenths of a pound since Sunday morning. Not too bad for Christmas Eve and Christmas day. Two things helped the cause. At the party Monday evening Jack's sister, Kathy, had a nice veggie tray and some hummus. I made the mistake of showing up hungry, but I ate a ton of veggies, a little bit of hummus, and I drank many, many glasses of water. That made it easier to take a small portion of the vegetable lasagna she had prepared for dinner. I still ate too many cookies afterwards, but the vegetables and the water helped a lot. Christmas morning we had our one pork dish of the year, biscuits and gravy. Biscuits & gravy and home made hot chocolate (you know, the kind you make in a pan on the stove with Hershey's cocoa) have become a Christmas tradition that Jack looks forward to. So, the day started out calorie heavy and I had trouble leaving the gingerbread cookies alone. But I managed to cut myself off at 1:00 (thank goodness) and had a smoothie for lunch and a stuffed mushroom for dinner. Today I am back on track!
I am looking forward to the new year. I hope you are, too.
Monday, December 24, 2012
12/24/12: Sunday Photo and Updated Chart
Morning Weight: 152.4
This Morning's Exercise: Going to gym this morning for Strength Training
Yesterday's Exercise: 1 hour and 50 minutes of racquetball with Jack
Yesterday's Calories: 1568
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
It has been a couple of weeks since I updated my photo, so today you get three! I know it's silly, but I wanted to show off a little of my shopping smarts! Below are the three-in-one outfits I got at Coldwater Creek's 50% off of everything sale on Friday evening:
This Morning's Exercise: Going to gym this morning for Strength Training
Yesterday's Exercise: 1 hour and 50 minutes of racquetball with Jack
Yesterday's Calories: 1568
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
It has been a couple of weeks since I updated my photo, so today you get three! I know it's silly, but I wanted to show off a little of my shopping smarts! Below are the three-in-one outfits I got at Coldwater Creek's 50% off of everything sale on Friday evening:
First, just the classic turtle neck with jeans (just the turtle neck is new, I bought the jeans at JCP a few weeks ago)
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| 12-24-12: 152.4 Pounds, 71.6 pounds lost, 2.4 to go |
Now, add the scarf and it is a whole different look! I never would have worn a scarf as an accessory before because they made me feel so bulky. Not anymore!
And third, add a vest for those cold winter days!! I like all three looks and they all look different from each other. Pretty fun, huh?
And here is a photo of what I am most excited about. My Chart!!! Look how close the red line is getting to the x-axis!! This is happening. I am going to reach goal soon!!
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| 12/24/12 Chart, 43 weeks, 71.6 pounds lost, 2.4 to go!!
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Sunday, December 23, 2012
12/23/12: Reflections - What Has Been Different This Time?
Morning Weight: 152.8
This Morning's Exercise: Not yet - planning on swimming today
Yesterday's Exercise: Cardio at the gym. It was warm enough to run, but with the melting snow everywhere the sidewalks and streets were a mess. I pushed the cardio hard yesterday and it felt pretty good. 30 minutes on the elliptical, 24 minutes on the stairmaster (level 9 - 120 floors), 1500 meters rowing, and 6 minutes of ab work. It was a good workout!
Yesterday's Calories: 1469
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I was much better yesterday about recording every single calorie as I ate it. The discipline felt good. It is so much easier to record it as it is happening than it is to try to remember later what I ate.
This is the third weekend in a row that I cooked two meals to get Jack and I through the week and it is making a huge difference. The first week I cooked a tofu, mushroom, collard green and peanut stew (It is excellent - don't judge without trying it. Let me know if you want the recipe!) and spinach tofu burgers. Last week I made spaghetti sauce with chicken sausage and mushroom, black bean and quinoa stuffed peppers, and this week I made vegan chili and leek, fennel, and tofu stuffed portabella mushrooms. I also bake a couple of sweet potatoes and keep them in the fridge so all I have to do is cut off a portion of the sweet potato and heat it up with whatever else I am having. Today I am going to cook a bunch of broccoli. I hope that will make it easier for me to add a green veggie, too. It helps that everything I cook is predominantly made of vegetables, but I'd like to get the broccoli in, too. The My Fitness Pal app on my iPhone works great for recipes. I just put in all of the ingredients (I scan the label on anything I buy from the store like beans, tomatoes, tofu, etc...) and enter how many portions I am making. It calculates the calories per serving for me and then it is stored in my phone. The hardest part is measuring all of the soup or chili once it's done, so I know how much 1 serving is, but I just measure it all into a big bowl and then put the serving size into the name of the recipe. When I want some chili, I just find the recipe in my phone, it tells me that 1 cup is 266 calories, and I decide how many calories of chili I want for dinner. It works great!!
2.8 Pounds left to go...this is getting exciting. The closer I get to goal the more I reflect on the last 10 months and what has been so different about this time around than every other time I have set out to lose weight. Several notable things come to mind:
This Morning's Exercise: Not yet - planning on swimming today
Yesterday's Exercise: Cardio at the gym. It was warm enough to run, but with the melting snow everywhere the sidewalks and streets were a mess. I pushed the cardio hard yesterday and it felt pretty good. 30 minutes on the elliptical, 24 minutes on the stairmaster (level 9 - 120 floors), 1500 meters rowing, and 6 minutes of ab work. It was a good workout!
Yesterday's Calories: 1469
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I was much better yesterday about recording every single calorie as I ate it. The discipline felt good. It is so much easier to record it as it is happening than it is to try to remember later what I ate.
This is the third weekend in a row that I cooked two meals to get Jack and I through the week and it is making a huge difference. The first week I cooked a tofu, mushroom, collard green and peanut stew (It is excellent - don't judge without trying it. Let me know if you want the recipe!) and spinach tofu burgers. Last week I made spaghetti sauce with chicken sausage and mushroom, black bean and quinoa stuffed peppers, and this week I made vegan chili and leek, fennel, and tofu stuffed portabella mushrooms. I also bake a couple of sweet potatoes and keep them in the fridge so all I have to do is cut off a portion of the sweet potato and heat it up with whatever else I am having. Today I am going to cook a bunch of broccoli. I hope that will make it easier for me to add a green veggie, too. It helps that everything I cook is predominantly made of vegetables, but I'd like to get the broccoli in, too. The My Fitness Pal app on my iPhone works great for recipes. I just put in all of the ingredients (I scan the label on anything I buy from the store like beans, tomatoes, tofu, etc...) and enter how many portions I am making. It calculates the calories per serving for me and then it is stored in my phone. The hardest part is measuring all of the soup or chili once it's done, so I know how much 1 serving is, but I just measure it all into a big bowl and then put the serving size into the name of the recipe. When I want some chili, I just find the recipe in my phone, it tells me that 1 cup is 266 calories, and I decide how many calories of chili I want for dinner. It works great!!
2.8 Pounds left to go...this is getting exciting. The closer I get to goal the more I reflect on the last 10 months and what has been so different about this time around than every other time I have set out to lose weight. Several notable things come to mind:
- Binges or "cheat moments" were very short lived. During previous weight loss attempts, if I went off track I would go off track for an entire day or several days. In fact, it was not unusual for me to build cheat days into my routine, justifying it as a way to keep my metabolism from slowing down or to keep me from feeling deprived and sabotaging myself later. Unfortunately, more often than not it was one of those cheat days, a particularly bad binge, or a special event that would stretch into days instead of hours and would become the beginning of the end of my weight loss attempt that time around.
This time was different in that regard. There have been special events in the last 10 months at which I made the decision to not count calories. Three come to mind off the top of my head; my 50th birthday party, Pat's wedding, and Steve's wedding. I think there were more, but I can't recall them at the moment. What I do know, though, is that event related eating was isolated to the actual event and those events lasted for a matter of hours, not days. So for four or five hours I didn't count calories. I didn't gorge myself, either, but I pretty much ate what I wanted without worrying about entering it into my phone or what it would do on the scale. Before the event, I counted every calorie and once the event was over, I counted every calorie. Even when I was on the road. The event would end, I had fun, and then I was right back on my program. This might not seem like a big deal, but I think it was huge. I never got into the mentality that I could "take a break" from my Get Fit Initiative.
I think the tool that really kept me on track, at least in the first few months, was my chart. I mark my chart twice a week, on Thursdays and Mondays. I do not like my red line to go up and there is no room in a 3 or 4 day window to take a day or two off and then "catch up" by severely cutting calories for the next couple of days. By weighing in twice a week, I kept myself accountable for every day, not every week. It helped a lot. After a while I realized what I was doing and I realized that it made sense. It is nice, once in a while, to let my guard down. But it doesn't need to be for a whole day or a number of days. A few hours is plenty of time to enjoy myself and I like the feeling of getting right back on track. I controlled the eating, it didn't control me.
I also didn't allow major life events like changing jobs, going on vacation, or going to China for work, to derail me. Prior to each of these events I came up with a plan on how I was going to tackle them. Prior to each of these events I recommitted to my plan and made the conscious decision to stay on plan in spite of stress or lack of routine caused by the event. I never used a life event as an excuse to go off plan. Each one of these events was different and required a different kind of planning. Thinking about changing jobs kind of freaked me out because I have had a bad habit of eating my way through big life transitions. After blogging about my concerns, my sister responded with a 30 day, double-down plan. I liked it and I went with it. I managed the transition without a snag.
Planning for vacation was a different story. We've all done it. We've all said, "I'm on vacation, I can eat or drink whatever I want. I'll go back on my diet when I get home." And then many of us didn't go back on our diets when we got home. I thought about it a lot, prior to going on vacation. What was I going to do? Was I going to stay on plan and try to continue to lose while on vacation, was I going to try to maintain my weight while on vacation, or was I going to say, "To hell with it," while on vacation? After giving it a lot of thought, I decided to stay on plan for one very simple reason. I felt great. I mean I was feeling strong, energetic, happy, comfortable in my clothes, and enthused about life. I knew if I ate too much, ate crap, drank alcohol, and didn't exercise on vacation (in other words, got lazy), I would feel crummy. My brain wouldn't be as sharp, my body would get sluggish, and in general I wouldn't be on the top of my game. And when I looked at it that way, I knew I would be crazy to go off plan just because I was on vacation. I was planning on enjoying every moment of this vacation and getting every little bit out of it that I could. Why would I want to compromise my body and my brain in any way that would take away from that. Of any two weeks of the year that I wanted to feel my best, vacation was it! How silly, I suddenly realized, it would be to work hard to feel great on days I have to go to work just to feel crappy and sluggish on days that I am doing exactly what I want to do. That made the decision to stay on plan - both food and exercise - an absolute no brainer. Yes, I lost weight while I was on vacation this year, and it felt good!
The China travel took two tries to get it right and I have to admit that I find it incredibly difficult to manage the food on travel days. 24 hours of travel, with two flights (one of them 13 - 16 hours, depending on whether we fly out of San Francisco of Chicago), a ferry ride, and a long car ride, is too much. I eat what they put in front of me. Period and end of conversation. But aside from the actual travel days, I did my best to maintain my exercise routine and manage my food. The food was difficult because of the weird meal times. The second time I went I solved that problem by packing a lot of healthy snacks. That way I could eat when I wanted to eat, without having to wait for others to be ready for a meal. Then when others were eating meals I could pass if they were casual, in the office meals (like the 5pm lunch usually was) or I could eat lightly. Planning for it helped a lot. - I count calories. As amazing as it seems, counting calories is new to me. I have dieted many, many times in my life and never counted calories until last year. I did many other things. I'd let other people moderate my food intake for me by buying their food (Jenny Craig or Nutrisystem), I'd count "points" (Weight Watchers), or I'd count blocks (the Zone). I'd eliminate certain foods (Atkins) or abstain from sugar (Overeaters Anonymous). I'd create a super restrictive diet and eat the same thing every day. But I never seriously counted calories. The first time I counted calories was the last diet I was on before I started my Get Fit Initiative. I was going to Curves and decided to try their weight loss plan. It was a "point" plan, kind of like Weight Watchers, but it was based on achieving caloric goals. So I bought a calorie counting book for the first time. I think it is called, "Carbs Count, but Calories are King," or something like that. I started looking up the calories on everything I was eating and I was shocked by how surprised I was about some of the things that I ate. I mean, I thought I had a pretty good grip on what was high calorie and what wasn't. But I missed a lot. I knew muffins weren't great, for example, but have you calculated that calories in the last carrot-bran muffin you ate? You may be surprised. Or those tortilla chips? You can bet I don't eat a chip now, without being very aware of exactly how many calories I am consuming.
That experience was unsettling. I realized then that I could not be successful at any long-term weight loss/maintenance plan without counting calories. It was sometime during that Curves attempt that I discovered the iPhone app and started using it. I quit using it when I quit that particular diet, of course. But I knew it was there. On February 26th of this year, the day I made my chart (I started my initiative the next day, on February 27th, 2012), I knew that I would count calories and use my iPhone app to do it. There was no question about that. The only question was how many calories per day and that did change over the course of the last 10 months. I started out by "netting" 1200 calories a day, which is what the app recommended. The app would calculate the calories burned through exercise and subtract those from the calories consumed for a net calorie count for the day. That didn't turn out to work so great for me because it was to easy to figure out that if I wanted to eat more candy all I had to do was walk another couple of miles. I did that a few times. I felt like eating something and I would look up how many miles I had to walk so that I would still net 1200 calories for the day. I found that by allowing myself to net my calories I was not being very disciplined. I then decided I would eat a maximum of 1500 calories a day, no matter what exercise I did. This worked a lot better for me, except I had a tendency to super-restrict my calories over the weekend for my Monday weigh-ins. As my exercise became more intense and more frequent (twice a day, many days) my sister chastised me for not eating enough. She was right. So then I settled on a range of 1500 - 1600 calories a day. Some days, like yesterday, I may be just shy of 1500 and other days, like Friday, I may go over, but my target range for the last several months has been 1500 - 1600 with most days ending up somewhere between 1575 - 1625 or something like that. That has worked pretty well. It's enough food that I don't feel deprived, but it is little enough that I have lost weight steadily. It's also enough that I don't think I am whacking out my metabolism and going into "starvation mode." But it is important that I count my calories as I eat them, every single day. When I get lazy and enter in my calories at the end of the day or decide I can eye-ball my portions instead of weighing them, I see the effects on the scale immediately. I am reminded again and again and again that I need to count calories. It is easy to do with my iPhone app and I will count calories for the rest of my life. I am looking forward to being able to count more calories in a day, but I will not stop counting. - Food is fuel: with all of the talk about food I would be negligent not to talk about one of the most important changes that has occurred within me with regard to food. All my life food has been something that I enjoyed. I liked eating. It made me feel good. I like feeding other people. It made me happy to bake and cook delicious food for family and friends. I loved getting complimented on my cooking and watching people enjoy what I have prepared. Somehow it fed some need that I had. I see food very differently, now. I now think of food as fuel. I think of food the same way I think about putting gasoline in my car. Without gas, my car won't go. Without food, I won't go, either. But I never put too much gas in my car. Can you imagine that? Can you imagine pumping gasoline into your car and then, after the dispenser clicks off, forcing more gas into your car until gasoline starts pouring down the side of your car and all over the pavement? That would clearly be a waste. That would clearly be stupid. The analogy works. When food = calories it is easy to see that calories = fuel and, therefore; logic dictates that food = fuel. Gasoline...fuel...yep, they are the same thing. If it is stupid for me to put too much gas in my car it is just as stupid for me to put too many calories in my body. Unfortunately, those calories don't end up spilled on the pavement, they end up spilled into my thighs, heaped onto my gut, and hanging from my chin. Not an attractive visual, is it? When I made that connection in my mind, food = fuel, it took the fun out of it. I realized then that food cannot be a source of enjoyment for me. I don't have fun pumping gas in my car, in fact, it's kind of a pain in the ass. I'm always heading somewhere to do something when I realize I am short on gas and need to fill up. Grudgingly, I find a gas station and re-fuel. Eating needs to have that same sort feeling. It is something I need to do so I can do all of those other things I want to do. There are so many ways to enjoy and get satisfaction from life. Food, I realized, is a cop-out. It's too easy. It takes no effort or creativity to eat. You just open your mouth and shovel it in. You can pretend it takes effort and creativity when you spend a lot of time cooking fancy things or spend a lot of money at a restaurant, but really, it's too easy. And really, it's not that fun. It feels good in the moment, but there is never any lasting satisfaction, other than it is the fuel you need to do all of the other things you want to do. I don't own a car so I can put gas in it. I own a car to take me places. I don't have a body to put food in it, I have a body to take me places. It's really is that simple. Food = Fuel.
The natural extension of food = fuel is that getting and being fit cannot focus on food. You may have noticed in my blog that my discussion about food is generally limited to the # of calories I ate in a day. The only other times I talk about food is when I had trouble staying on track (and I need to work through whatever mental thing made me want to self-medicate with food) or when I realize I need to make a big change (like being lazy about not cooking meals). Other than that, I spend very little time actually thinking about food. It's just not very important to me anymore. I have come to the conclusion that if someone really wants to lose weight and keep it off for the rest of their lives, they must give up on their obsession with food. You must focus on other things. - I am serious about exercise. If you are 40 or older, "Younger Next Year" should be your next read, if you have not read it already. Every single time that I think, "Ugh, I don't feel like exercising today," my very next thought is, "Do you want to decay a little today, or grow a little today?" Then I get up, change my clothes, and head out the door. Well, sometimes I whine a little more and try to garner some sympathy from Jack (never works), but I always put on my sneakers and start moving. Nothing I've read or nothing anyone has ever said to me has gotten into my head the way that book and those words have. Decay or Grow. I get to pick. Every. Single. Day. Today, I am going to grow a little. I'm going to go swim for an hour. Sometimes exercise is still a chore. But most of the time my dread of exercising stops within minutes of starting it. Once I'm moving and my legs are going and my blood is pumping, the hour flies by and I kind-of-sort-of enjoy it. There are days when the whole hour is a slog and I am glad when it is over. And then there are other days when I actually have fun doing it. But most days it's just part of the routine. I may need to push myself a little to get started, but once I've started it's a relatively pleasant way to spend an hour of my day.
- I've been cleaning out my closet as I go along. I now have two completely empty closets that were once full of clothes ranging from a size 10 to a size 18 or 2X. With the exception of a very few tops that were on the small size of that range, all of those clothes have been donated to charity. It started right away. It was the strangest thing. As I started losing weight and my clothes started getting too big, rather than hanging them back up in the back of my closet, I'd throw them in a pile on the floor. After a few pairs of pants started to accumulate I'd realize that a certain size was now too big for me and I'd go through my closet, try everything on, and if I did not like the way it looked I added it to the pile. I had never done that before. With previous weight loss attempts I'd just push those clothes to the back of the closet, "just in case." Apparently, there is no "just in case" anymore. Because those clothes are gone. This was not a conscious decision that I made one day. It was more like an instinct. At the beginning of this initiative I knew this was it. I knew this was the last and final time that I would need to lose weight. I knew that this was for life. It was a hard and fast decision that I made on February 26th, 2012. In fact, the title of my chart (which you can't really read anymore because it is covered up with photos) is something like, "My Final for the Rest of my Life Weight Loss Chart - Starting in 2013 Healthy Living Will Maintain a Healthy Weight." Giving away clothes as they get too big is a huge affirmation of that statement. I can't gain weight. I will have nothing to wear. I own 3 pairs of size 8 jeans and one size 8 skirt (and some pajama pants/sweat pants for wearing around the house, of course) and that's it. The jeans will be the judge! If my pants get tight, I'll be the first one to know!!!! I am building a new wardrobe and enjoying every minute of it. But it will be all one size!!!
Saturday, December 22, 2012
12/22/12: Standard BMI Index is Normal!!
Oh, by the way, I am no longer overweight according to the standard BMI Index. I calculated it this morning, and here are the results:
Your Calculated BMI is: 24.8
A BMI of 24.9 and below is considered normal! I know it's just a number, but it does feel pretty good to finally be out of the "overweight" range.
Your Calculated BMI is: 24.8
12/22/12: It Wasn't a Fluke!
Morning Weight: 153.4
This Morning's Exercise: Not yet - will run later
Yesterday Evening's Exercise: Shopping! Bought some very cute sweaters at Coldwater Creek at their 50% off everything sale.
Yesterday's Calories: 1726 (estimated)
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I was delighted when I got on the scale this morning and weighed 153.4 pounds! Yesterday's weight was not a fluke and I even lost another 2/10 of a pound! That was in spite of the fact that it was the last day at work before the holidays and everyone was walking around with candy, cheeseballs, brownie bites, and every other yummy treat you can imagine. I also took my accounting manager to lunch, so I ate out. All in all, it was not a great food day for me. I didn't binge, but I didn't turn down as many offers as I should have, either. The above calorie count is a rough estimate. I did not record everything as I ate it.
I have four days off from work for the holiday. Jack and I are all done with our shopping, so it will be a relaxing few days. We'll go bowling, play some racquetball, go to the movies, and in general have a good time. I'll bake on Monday for the McKown family Christmas Eve get together. I don't expect a lot of excitement around here, but that is just fine with me!
I need to focus on my food for the next four days. It would be easy to lose count. I will not let that happen. I will keep my phone with me at all times and record every calorie as it goes into my body. 3.4 Pounds left! I've got this!!!!!
This Morning's Exercise: Not yet - will run later
Yesterday Evening's Exercise: Shopping! Bought some very cute sweaters at Coldwater Creek at their 50% off everything sale.
Yesterday's Calories: 1726 (estimated)
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I was delighted when I got on the scale this morning and weighed 153.4 pounds! Yesterday's weight was not a fluke and I even lost another 2/10 of a pound! That was in spite of the fact that it was the last day at work before the holidays and everyone was walking around with candy, cheeseballs, brownie bites, and every other yummy treat you can imagine. I also took my accounting manager to lunch, so I ate out. All in all, it was not a great food day for me. I didn't binge, but I didn't turn down as many offers as I should have, either. The above calorie count is a rough estimate. I did not record everything as I ate it.
I have four days off from work for the holiday. Jack and I are all done with our shopping, so it will be a relaxing few days. We'll go bowling, play some racquetball, go to the movies, and in general have a good time. I'll bake on Monday for the McKown family Christmas Eve get together. I don't expect a lot of excitement around here, but that is just fine with me!
I need to focus on my food for the next four days. It would be easy to lose count. I will not let that happen. I will keep my phone with me at all times and record every calorie as it goes into my body. 3.4 Pounds left! I've got this!!!!!
Friday, December 21, 2012
12/21/12: Milestone Announcement: 70.4 Pounds Lost as of This Morning!!
Morning Weight: 153.6
This Morning's Exercise: Strength Training
Yesterday Evening's Exercise: None - still getting over this cold but feeling much better
Yesterday's Calories: 1613
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Beginning weight: 224 pounds, this morning's weight: 153.6 pounds. I have done the math and I have lost 70.4 pounds since February 27th 2012! Woo Hoo!!! I am so excited. I could hardly believe my eyes when I got on the scale this morning. I weighed myself after I got back from the gym, just to double check, and sure enough the scale confirmed my early morning weight. I now only have 3.6 pounds to lose before I reach my goal weight of 150 pounds! This is going to happen and it feels good. Really, really, really good! I guess it just goes to show what can be accomplished if I don't give up. Oh, I was so frustrated during the 2nd and 3rd week of that plateau. I finally had to let go of my 150 by 12/31 goal, but I never let up on my overall Get Fit Initiative, so I kept doing the right things - eating right and exercising every day - in spite of my frustration. And now it is paying off. The weight is coming off again. I am so relieved! I'm relieved for two reasons. The first is obvious, I really want to reach my goal weight. The second is more subtle. Throughout these last several months, I've been losing weight while eating 1600+ calories most days. I've been able to achieve that by exercising a lot and increasing my metabolism. The ability to lose weight while eating a reasonable number of calories made me confident that maintaining my weight wouldn't be too difficult. If I can lose weight at 1600+ calories a day, I reasoned, I should be able to maintain my weight at 1800 - 2000 calories a day. That's a reasonable number of calories. I can live with that.
And then, when all of a sudden I stopped losing weight at 1600 calories a day, I started to get a little anxious. I started to think that perhaps I would need to eat 1600 calories a day for the rest of my life just to maintain my weight. That did not seem like much fun. So, I am relieved that I have started losing weight again on 1600+ calories a day. That, again, makes me feel confident that I will be able to increase my calories to 1800 - 2000 a day after I reach 150, without gaining weight.
So...Hip Hip Hooray for finally stepping of the plateau and reaching the 70 pound lost mark!!!!! Onward to goal!!!! YEAH!!!!!!!!!
This Morning's Exercise: Strength Training
Yesterday Evening's Exercise: None - still getting over this cold but feeling much better
Yesterday's Calories: 1613
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Beginning weight: 224 pounds, this morning's weight: 153.6 pounds. I have done the math and I have lost 70.4 pounds since February 27th 2012! Woo Hoo!!! I am so excited. I could hardly believe my eyes when I got on the scale this morning. I weighed myself after I got back from the gym, just to double check, and sure enough the scale confirmed my early morning weight. I now only have 3.6 pounds to lose before I reach my goal weight of 150 pounds! This is going to happen and it feels good. Really, really, really good! I guess it just goes to show what can be accomplished if I don't give up. Oh, I was so frustrated during the 2nd and 3rd week of that plateau. I finally had to let go of my 150 by 12/31 goal, but I never let up on my overall Get Fit Initiative, so I kept doing the right things - eating right and exercising every day - in spite of my frustration. And now it is paying off. The weight is coming off again. I am so relieved! I'm relieved for two reasons. The first is obvious, I really want to reach my goal weight. The second is more subtle. Throughout these last several months, I've been losing weight while eating 1600+ calories most days. I've been able to achieve that by exercising a lot and increasing my metabolism. The ability to lose weight while eating a reasonable number of calories made me confident that maintaining my weight wouldn't be too difficult. If I can lose weight at 1600+ calories a day, I reasoned, I should be able to maintain my weight at 1800 - 2000 calories a day. That's a reasonable number of calories. I can live with that.
And then, when all of a sudden I stopped losing weight at 1600 calories a day, I started to get a little anxious. I started to think that perhaps I would need to eat 1600 calories a day for the rest of my life just to maintain my weight. That did not seem like much fun. So, I am relieved that I have started losing weight again on 1600+ calories a day. That, again, makes me feel confident that I will be able to increase my calories to 1800 - 2000 a day after I reach 150, without gaining weight.
So...Hip Hip Hooray for finally stepping of the plateau and reaching the 70 pound lost mark!!!!! Onward to goal!!!! YEAH!!!!!!!!!
Thursday, December 20, 2012
12/20/12: Feeling Better, Getting Back Into the Swing of Things
Morning Weight: 154.6
This Morning's Exercise: Biggest Loser Wii Fit Game; 30 minute moderate full body exercise routine and 8 minute stretching cool down
Yesterday's Exercise: None - just rested
Yesterday's Calories: 1555
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I am definitely coming out of the backside of this cold and feel much better this morning than I did earlier in the week. I decided to start exercising again, but to keep it light for another day, so I popped the Biggest Loser disc into the Wii console and selected a moderate workout. My sluggish body resisted the movement a bit, but it felt good to get in at least some exercise today. As a recap, this cold caused me to do lighter than normal exercise on Sunday (a 3.5 mile walk) and no exercise on Monday, Tuesday, and Wednesday. This has been an unscheduled break. Tomorrow is my scheduled session with Jeremy Walters. I think I will feel well enough to do that by tomorrow, though we may need to take it a little easier than normal.
Jack and I are ready for Christmas and that feels good. The kids packages are getting delivered today and tomorrow, I have all of Jack's presents and stocking stuffers, and all I have to do is wrap the presents and put them under the tree. Christmas Eve will be a baking day so I can take several tins of cookies to Kate & Don's house for our annual McKown Family gathering. I like to bake enough cookies that they have a few tins left over to enjoy after everyone leaves. Other than that, it will be a mellow long weekend. We are looking forward to it.
Yes, I lost another four-tenths of a pound! It sure is a lot more fun to mark my chart when the line is going down instead of straight across. It won't be too much longer now before this chart is done and I need to start tracking towards my 2013 goals, whatever they end up being.
No other news to talk about...it's snowing out. It'll be a late start going to work today to avoid the worst of it.
This Morning's Exercise: Biggest Loser Wii Fit Game; 30 minute moderate full body exercise routine and 8 minute stretching cool down
Yesterday's Exercise: None - just rested
Yesterday's Calories: 1555
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I am definitely coming out of the backside of this cold and feel much better this morning than I did earlier in the week. I decided to start exercising again, but to keep it light for another day, so I popped the Biggest Loser disc into the Wii console and selected a moderate workout. My sluggish body resisted the movement a bit, but it felt good to get in at least some exercise today. As a recap, this cold caused me to do lighter than normal exercise on Sunday (a 3.5 mile walk) and no exercise on Monday, Tuesday, and Wednesday. This has been an unscheduled break. Tomorrow is my scheduled session with Jeremy Walters. I think I will feel well enough to do that by tomorrow, though we may need to take it a little easier than normal.
Jack and I are ready for Christmas and that feels good. The kids packages are getting delivered today and tomorrow, I have all of Jack's presents and stocking stuffers, and all I have to do is wrap the presents and put them under the tree. Christmas Eve will be a baking day so I can take several tins of cookies to Kate & Don's house for our annual McKown Family gathering. I like to bake enough cookies that they have a few tins left over to enjoy after everyone leaves. Other than that, it will be a mellow long weekend. We are looking forward to it.
Yes, I lost another four-tenths of a pound! It sure is a lot more fun to mark my chart when the line is going down instead of straight across. It won't be too much longer now before this chart is done and I need to start tracking towards my 2013 goals, whatever they end up being.
No other news to talk about...it's snowing out. It'll be a late start going to work today to avoid the worst of it.
Wednesday, December 19, 2012
12/19/2012: Resting and Getting Well
Morning Weight: 155.0
This Morning's Exercise: None, starting to feel better, though. I think I will probably walk tomorrow
Yesterday's Exercise: None - just rested
Yesterday's Calories: 1651
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Life is boring when one is sick. I haven't done much over the last few days except sleep, eat, drink water, and haul my butt to work. I wouldn't be going to work except for the fact that the auditors are there for the pre-audit field work for our first ever annual audit. So far, that is going surprisingly well. We were well enough prepared for them and we are not holding them up in any way. All but one of their questionnaires are complete and they have an interview scheduled today with the two people that need to complete that last questionnaire. They have the trial balances they need, board minutes, etc... so they have plenty to keep them busy this week and everything they need to plan their field work which will commence mid-March. Fun times at Castle Creations!!
I haven't exercised since Sunday and on Sunday I was already starting to feel under the weather so I only walked on the treadmill for an hour. I am starting to feel better today (maybe it's those smoothies I've been eating for breakfast!) so I think I will walk again tomorrow. I hope to feel well enough to do my personal training session with Jeremy Walters on Friday morning.
I've been hungry...feed a cold? I've been eating plenty - around 1600 calories a day - but I have started losing weight again, as you may have noticed. That three week plateau was rough...I was beginning to think that I would weigh 158 forever and was working hard to try to accept that fact when all of the sudden I started to lose weight again. This morning I weighed 155.0 pounds. This has become a habit of mine, to plateau for a while then lose all of the weight I thought I should be losing during the plateau very quickly. It's just never lasted three weeks before. I thought I'd share my chart again, so you can see what the last 4 weeks has looked like:
I guess the lesson to learn here is to never get discouraged and keep doing the right thing. Your body knows what it is doing (really?!?!?!) and as long as you are exercising everyday and eating right, good things will happen.
It's amazing to me how much closer 155lbs looks to my goal than 159lbs looked. I really am almost there. I've lost 69 pounds and I only have 5 left to lose. I am not going to predict when it will happen, but I am sure it will, someday. I just have to stick with the plan.
It bears repeating that one of the major things that I changed at the beginning of last week is that I started cooking meals again. I have eaten out only once, and that was for a lunch meeting (I had a salad). Previously I was eating out for lunch most days and I usually had a turkey sub on wheat bread at Subway or a salad at Panera's. I was confident of my calorie count and felt like my choices were pretty healthy, but when I stopped eating out and started eating my own cooking, the weight started dropping off again. Coincidence? I don't think so. The other thing that changed is the intensity of my strength training went up when I started working with Jeremy Walters again. I noticed a significant difference between the strength training with the two different trainers, and that may be part of the difference, too. Whatever it is, I am grateful that my body is responding to whatever it is responding to. It really would be nice to be able to reach my goal of 150 pounds before my chart runs out of room. It would feel complete or finished, I guess. On the other hand, as I said in an earlier post, I'm going to try not to stress over these last few pounds. I am going to be grateful for what comes off, but as of January 1st the focus will be on fitness, not weight loss.
Oh dear, I have to admit, that just felt like a lie. Even as I am typing this, I know the closer I get to 150lbs the more important it becomes to me to get there while I still have room on my chart. My original goal date was January 28th, that is 5.5 weeks away. My chart actually goes out to February 11th, that gives me another two weeks. So, I have 7.5 weeks left to lose 5 pounds. If I can accomplish that, my line will cross the x axis before I run out of chart. Yes, honestly, deep down in side, I really, really want that to happen. And now that my body is cooperating again, I believe it can happen and it is going to be incredibly hard for me to let that go. Oh, the mind games!!!! Just breathe deeply and take each day as it comes!
This Morning's Exercise: None, starting to feel better, though. I think I will probably walk tomorrow
Yesterday's Exercise: None - just rested
Yesterday's Calories: 1651
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Life is boring when one is sick. I haven't done much over the last few days except sleep, eat, drink water, and haul my butt to work. I wouldn't be going to work except for the fact that the auditors are there for the pre-audit field work for our first ever annual audit. So far, that is going surprisingly well. We were well enough prepared for them and we are not holding them up in any way. All but one of their questionnaires are complete and they have an interview scheduled today with the two people that need to complete that last questionnaire. They have the trial balances they need, board minutes, etc... so they have plenty to keep them busy this week and everything they need to plan their field work which will commence mid-March. Fun times at Castle Creations!!
I haven't exercised since Sunday and on Sunday I was already starting to feel under the weather so I only walked on the treadmill for an hour. I am starting to feel better today (maybe it's those smoothies I've been eating for breakfast!) so I think I will walk again tomorrow. I hope to feel well enough to do my personal training session with Jeremy Walters on Friday morning.
I've been hungry...feed a cold? I've been eating plenty - around 1600 calories a day - but I have started losing weight again, as you may have noticed. That three week plateau was rough...I was beginning to think that I would weigh 158 forever and was working hard to try to accept that fact when all of the sudden I started to lose weight again. This morning I weighed 155.0 pounds. This has become a habit of mine, to plateau for a while then lose all of the weight I thought I should be losing during the plateau very quickly. It's just never lasted three weeks before. I thought I'd share my chart again, so you can see what the last 4 weeks has looked like:
.JPG) |
| 12/19/12 Chart: 69 Pounds lost, 5 to go |
It's amazing to me how much closer 155lbs looks to my goal than 159lbs looked. I really am almost there. I've lost 69 pounds and I only have 5 left to lose. I am not going to predict when it will happen, but I am sure it will, someday. I just have to stick with the plan.
It bears repeating that one of the major things that I changed at the beginning of last week is that I started cooking meals again. I have eaten out only once, and that was for a lunch meeting (I had a salad). Previously I was eating out for lunch most days and I usually had a turkey sub on wheat bread at Subway or a salad at Panera's. I was confident of my calorie count and felt like my choices were pretty healthy, but when I stopped eating out and started eating my own cooking, the weight started dropping off again. Coincidence? I don't think so. The other thing that changed is the intensity of my strength training went up when I started working with Jeremy Walters again. I noticed a significant difference between the strength training with the two different trainers, and that may be part of the difference, too. Whatever it is, I am grateful that my body is responding to whatever it is responding to. It really would be nice to be able to reach my goal of 150 pounds before my chart runs out of room. It would feel complete or finished, I guess. On the other hand, as I said in an earlier post, I'm going to try not to stress over these last few pounds. I am going to be grateful for what comes off, but as of January 1st the focus will be on fitness, not weight loss.
Oh dear, I have to admit, that just felt like a lie. Even as I am typing this, I know the closer I get to 150lbs the more important it becomes to me to get there while I still have room on my chart. My original goal date was January 28th, that is 5.5 weeks away. My chart actually goes out to February 11th, that gives me another two weeks. So, I have 7.5 weeks left to lose 5 pounds. If I can accomplish that, my line will cross the x axis before I run out of chart. Yes, honestly, deep down in side, I really, really want that to happen. And now that my body is cooperating again, I believe it can happen and it is going to be incredibly hard for me to let that go. Oh, the mind games!!!! Just breathe deeply and take each day as it comes!
Tuesday, December 18, 2012
12/18/12: Still Not Feeling Whippy Skippy
Morning Weight: 155.2
This Morning's Exercise: None, still sick
Yesterday's Exercise: None - rested
Yesterday's Calories: 1592
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I have an early meeting today and need to run. Not much new to say, anyway. Just trying to get over this dang cold.
Have a great day!!
This Morning's Exercise: None, still sick
Yesterday's Exercise: None - rested
Yesterday's Calories: 1592
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I have an early meeting today and need to run. Not much new to say, anyway. Just trying to get over this dang cold.
Have a great day!!
Monday, December 17, 2012
12/17/12: I Am Not Doing This Alone
Morning Weight: 155.2
This Morning's Exercise: None, I'm sick
Yesterday's Exercise: 1 hour walk on treadmill at 3.5 mph
Yesterday's Calories: 1641
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I woke up Saturday morning feeling fine. By Saturday afternoon I was getting the sniffles, Sunday morning I woke up with a sore throat and by noon I knew I had a cold. My body wasn't feeling too bad yet, but my snotty nose was telling me the story I needed to know. I texted Ruth about yesterday's exercise, I was supposed to go swimming yesterday because it has been a couple of weeks since I've been in the pool. She advised staying out of the pool until the cold was on its way out and to dress warmly and do an hour walk on the treadmill, instead. That's what I did. I went to bed last night feeling crappy and was able to sleep OK, but I am still feeling pretty crappy this morning. I chose sleep over getting up to go to the gym. I may walk some this evening, but mostly I think I need to rest and get over this dang cold. The good news is that this is the first cold I've had since I started my initiative, so that's not too bad. I'm hoping since I've been diligent about my vitamins, I get plenty of sleep, and I have a healthy routine I will bounce back quickly. I had my tonsils and adenoids (and my uvula, part of my soft palate, and nasal tissues) removed about 8 years ago to cure my sleep apnea. A side benefit of that surgery is that I don't get strep throat anymore, which I used to get at least a couple times a winter. It has also helped with colds, they don't settle into my throat anymore. I may have a sore throat for a day or so, but they clear up quickly. So with any luck, I'll be feeling plucky again in no time. Ruth also advised that I eat smoothies made of strawberries, oranges, spinach and Greek yogurt. I am throwing in blueberries, too, just because everyone keeps talking about what a super food they are. I'll kick this thing before you know it!!
All of this is a long introduction for the theme of this post. I am not doing this alone. Yesterday I was still feeling well enough that I knew I could swim 1500 - 2000 laps without dying, if I pushed myself. At the same time, there was part of me that said, "Don't push it, you are getting sick." Of course, the other part of me said, "Be careful, don't use this as an excuse to not exercise." I didn't know which whisper to listen to. When it comes right down to it, I don't quite trust myself, yet. Yes, I am the one that made the commitment to get fit. I am the one that has exercised every day and that has counted almost every calorie for 9.5 months. But I have had support doing it. Yesterday, when I wasn't sure which way to go with the exercise I told my husband that I was going to consult the expert and do whatever she recommended, so I texted Ruth. She answered right away with a very reasonable solution for the exercise and a recommendation for the smoothie, too. It relieved me of worry to consult her and follow her instruction. It kept me from getting into a negative, swirly place in my own mind. It kept me from second guessing myself. In spite of the fact that I know I am the one doing this thing, it makes it more manageable knowing I have support from others. It eases the burden a little bit, not having to make all the choices. I don't have to worry about slipping into bad habits. I am following sound advice, not sliding. It makes a difference.
I have other people on my team, too. One of them I pay, of course, and that is my personal trainer. I know that is a luxury that not everyone can afford, but it has been worth every penny. Personal trainers are like shrinks, though. There are good ones out there and there are not so good ones out there. I think the big difference between a good personal trainer and a poor one (and probably the difference between a good shrink and a poor one) is that a good personal trainer really listens to what you want and what you need and responds accordingly. Jeremy fits the bill for me. I strength train 3 times a week, but I only see him once a week. At that appointment he designs the workout that I will use for the rest of the week, keeping in mind that I will be working out alone. It helps a lot to know I will be seeing him once a week, it keeps me on task and committed to my goals. It's another way that I hold myself accountable.
My husband is an integral part of my support team, as much for what he doesn't do as for what he does do. He supports me in this endeavor by getting excited for me when I accomplish something I haven't done before or by commiserating with me when I plateau for 3 weeks. He never tires of my daily updates and is patient with me when I sit on the edge of the bed before he is even up for the day and whine about not losing any weight today. He tells me how good I look and goes shopping with me when I need new clothes. He makes sure I have the tools I need, encourages me to sign up for my personal training sessions because he knows how much they help, and never complains about how much money all of this is costing. He has no expectation that it is my job to feed him dinner, in spite of the fact that I am the cook in the family. I can totally focus on what I need to eat and not worry that he is going to get bent out of shape if he doesn't get a hot meal when he gets home from work. I am not going to say that he isn't pleased with my new routine of cooking meals on Sundays for the rest of the week. That worked out great for both of us last week. But he is more than happy to reheat meals for himself during the week. I've heard many a cook complain that their spouse won't eat leftovers. That seems ridiculous to me. I am sure I am leaving out a hundred little things that Jack does to support my get fit initiative, but I think you get the idea.
I also have this blog and my readers. Knowing I am going to write about what transpired each day keeps me on track. Sometimes it's hard to talk about eating too much or not reaching a goal I set or gaining a little weight. But knowing I am going to write about it has moderated my behavior. I don't binge anymore. Every now and then I may have a mini-binge, but I am always thinking about calories and what I am going to have to post and that always causes me to stop before it gets out of hand. It's made a huge difference. Every now and then I think I don't feel like exercising. And then I think about how evangelical I've been about exercising on this blog, and out in the real world, and I realize how hypocritical it would be to not exercise after I have spent so much time telling everybody that exercising an hour a day for six days a week is essential to a long, happy, healthy life. I really believe that and I talk about it a lot. When I am feeling really lazy, it gets me off my butt when I recall what I have written about on this blog.
I have to go to work now, but the long and the short of it is that I am not doing this alone. The support that I have had from so many people has made this seemingly impossible task doable. I encourage anyone and everyone that wants to get fit to put together their team early in the process. It makes all of the difference in the world.
To all of you who have supported and continue to support me, Thank You!!!!!
This Morning's Exercise: None, I'm sick
Yesterday's Exercise: 1 hour walk on treadmill at 3.5 mph
Yesterday's Calories: 1641
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I woke up Saturday morning feeling fine. By Saturday afternoon I was getting the sniffles, Sunday morning I woke up with a sore throat and by noon I knew I had a cold. My body wasn't feeling too bad yet, but my snotty nose was telling me the story I needed to know. I texted Ruth about yesterday's exercise, I was supposed to go swimming yesterday because it has been a couple of weeks since I've been in the pool. She advised staying out of the pool until the cold was on its way out and to dress warmly and do an hour walk on the treadmill, instead. That's what I did. I went to bed last night feeling crappy and was able to sleep OK, but I am still feeling pretty crappy this morning. I chose sleep over getting up to go to the gym. I may walk some this evening, but mostly I think I need to rest and get over this dang cold. The good news is that this is the first cold I've had since I started my initiative, so that's not too bad. I'm hoping since I've been diligent about my vitamins, I get plenty of sleep, and I have a healthy routine I will bounce back quickly. I had my tonsils and adenoids (and my uvula, part of my soft palate, and nasal tissues) removed about 8 years ago to cure my sleep apnea. A side benefit of that surgery is that I don't get strep throat anymore, which I used to get at least a couple times a winter. It has also helped with colds, they don't settle into my throat anymore. I may have a sore throat for a day or so, but they clear up quickly. So with any luck, I'll be feeling plucky again in no time. Ruth also advised that I eat smoothies made of strawberries, oranges, spinach and Greek yogurt. I am throwing in blueberries, too, just because everyone keeps talking about what a super food they are. I'll kick this thing before you know it!!
All of this is a long introduction for the theme of this post. I am not doing this alone. Yesterday I was still feeling well enough that I knew I could swim 1500 - 2000 laps without dying, if I pushed myself. At the same time, there was part of me that said, "Don't push it, you are getting sick." Of course, the other part of me said, "Be careful, don't use this as an excuse to not exercise." I didn't know which whisper to listen to. When it comes right down to it, I don't quite trust myself, yet. Yes, I am the one that made the commitment to get fit. I am the one that has exercised every day and that has counted almost every calorie for 9.5 months. But I have had support doing it. Yesterday, when I wasn't sure which way to go with the exercise I told my husband that I was going to consult the expert and do whatever she recommended, so I texted Ruth. She answered right away with a very reasonable solution for the exercise and a recommendation for the smoothie, too. It relieved me of worry to consult her and follow her instruction. It kept me from getting into a negative, swirly place in my own mind. It kept me from second guessing myself. In spite of the fact that I know I am the one doing this thing, it makes it more manageable knowing I have support from others. It eases the burden a little bit, not having to make all the choices. I don't have to worry about slipping into bad habits. I am following sound advice, not sliding. It makes a difference.
I have other people on my team, too. One of them I pay, of course, and that is my personal trainer. I know that is a luxury that not everyone can afford, but it has been worth every penny. Personal trainers are like shrinks, though. There are good ones out there and there are not so good ones out there. I think the big difference between a good personal trainer and a poor one (and probably the difference between a good shrink and a poor one) is that a good personal trainer really listens to what you want and what you need and responds accordingly. Jeremy fits the bill for me. I strength train 3 times a week, but I only see him once a week. At that appointment he designs the workout that I will use for the rest of the week, keeping in mind that I will be working out alone. It helps a lot to know I will be seeing him once a week, it keeps me on task and committed to my goals. It's another way that I hold myself accountable.
My husband is an integral part of my support team, as much for what he doesn't do as for what he does do. He supports me in this endeavor by getting excited for me when I accomplish something I haven't done before or by commiserating with me when I plateau for 3 weeks. He never tires of my daily updates and is patient with me when I sit on the edge of the bed before he is even up for the day and whine about not losing any weight today. He tells me how good I look and goes shopping with me when I need new clothes. He makes sure I have the tools I need, encourages me to sign up for my personal training sessions because he knows how much they help, and never complains about how much money all of this is costing. He has no expectation that it is my job to feed him dinner, in spite of the fact that I am the cook in the family. I can totally focus on what I need to eat and not worry that he is going to get bent out of shape if he doesn't get a hot meal when he gets home from work. I am not going to say that he isn't pleased with my new routine of cooking meals on Sundays for the rest of the week. That worked out great for both of us last week. But he is more than happy to reheat meals for himself during the week. I've heard many a cook complain that their spouse won't eat leftovers. That seems ridiculous to me. I am sure I am leaving out a hundred little things that Jack does to support my get fit initiative, but I think you get the idea.
I also have this blog and my readers. Knowing I am going to write about what transpired each day keeps me on track. Sometimes it's hard to talk about eating too much or not reaching a goal I set or gaining a little weight. But knowing I am going to write about it has moderated my behavior. I don't binge anymore. Every now and then I may have a mini-binge, but I am always thinking about calories and what I am going to have to post and that always causes me to stop before it gets out of hand. It's made a huge difference. Every now and then I think I don't feel like exercising. And then I think about how evangelical I've been about exercising on this blog, and out in the real world, and I realize how hypocritical it would be to not exercise after I have spent so much time telling everybody that exercising an hour a day for six days a week is essential to a long, happy, healthy life. I really believe that and I talk about it a lot. When I am feeling really lazy, it gets me off my butt when I recall what I have written about on this blog.
I have to go to work now, but the long and the short of it is that I am not doing this alone. The support that I have had from so many people has made this seemingly impossible task doable. I encourage anyone and everyone that wants to get fit to put together their team early in the process. It makes all of the difference in the world.
To all of you who have supported and continue to support me, Thank You!!!!!
Sunday, December 16, 2012
12/16/2012: Cook! It Makes a Difference!
Morning Weight: 156.0
This Morning's Exercise: None yet, will go swimming later today
Yesterday's Exercise: 6.5 mile run - 80 minutes
Yesterday's Calories: 1641
Friday's Calories: 1610
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I've started losing weight again...just when I decided to let go of the 150lb by year end goal. Funny how that works. Obviously it's not the calories. You can see that I actually ate a little more than planned, I've been at 1600 or more for the last few days, rather than 1500 as planned. It's also not the exercise. This week's exercise regimen was no different from the last three weeks. The biggest difference was the quality of the food that I ate. I took the time last Sunday to cook a couple of big meals, and that has been what I've taken to work for lunch all week, rather than going to Subway for a sandwich or Panera's for a salad. The number of calories are about the same, but I'm getting many more veggies, more protein, and probably a lot less salt. These results remind me of the importance of cooking my own food.
The other factor contributing to this sudden loss of a couple of pounds is probably time. Whatever physiological things that needed to happen inside of my body must have happened, and now I am no longer stuck at 158.something. This doesn't change anything, I am still switching to stage 2 on January 1st, but it is interesting. And, yes, I am glad that I've lost a couple more pounds.
It is going to be a busy day! We have a long to-do list and a Christmas party to go to this afternoon. I also need to squeeze in my swim. I'll probably do my cooking this evening, after we get home. One more week and Christmas will have come and gone and we'll get to start focusing in 2013. That will be nice!!
This Morning's Exercise: None yet, will go swimming later today
Yesterday's Exercise: 6.5 mile run - 80 minutes
Yesterday's Calories: 1641
Friday's Calories: 1610
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I've started losing weight again...just when I decided to let go of the 150lb by year end goal. Funny how that works. Obviously it's not the calories. You can see that I actually ate a little more than planned, I've been at 1600 or more for the last few days, rather than 1500 as planned. It's also not the exercise. This week's exercise regimen was no different from the last three weeks. The biggest difference was the quality of the food that I ate. I took the time last Sunday to cook a couple of big meals, and that has been what I've taken to work for lunch all week, rather than going to Subway for a sandwich or Panera's for a salad. The number of calories are about the same, but I'm getting many more veggies, more protein, and probably a lot less salt. These results remind me of the importance of cooking my own food.
The other factor contributing to this sudden loss of a couple of pounds is probably time. Whatever physiological things that needed to happen inside of my body must have happened, and now I am no longer stuck at 158.something. This doesn't change anything, I am still switching to stage 2 on January 1st, but it is interesting. And, yes, I am glad that I've lost a couple more pounds.
It is going to be a busy day! We have a long to-do list and a Christmas party to go to this afternoon. I also need to squeeze in my swim. I'll probably do my cooking this evening, after we get home. One more week and Christmas will have come and gone and we'll get to start focusing in 2013. That will be nice!!
Friday, December 14, 2012
12/14/2012: Cookies!
Morning Weight: 157.4
This Morning's Exercise: Strength Training with personal trainer
Yesterday Evening's Activity: 4 hours of baking cookies for company Christmas party. (Hey, I think that counts - I was on my feet for four hours. Better than sitting on the couch - except for the fact that I ate some of the cookies (see yesterday's calories))
Yesterday's Calories: 1481 plus cookies (I was doing fine until that first batch of chocolate chip cookies came out of the oven. After "test-tasting" the first one, I ate about 5 more. They are quite small, only about 1 - 1.5 teaspoons of dough for each cookie. But they are soooo yummy. Good old fashioned Toll House cookies. I calcuated calories for them once. They are between 45 - 50 calories each. So that would be between 270 - 300 calories for cookies...oh, and I ate one gingerbread girl; also quite small. She was probably another 30 calories. Oh...and a little cookie dough. OK. Not such a good night. I didn't gain weight though, so that's good. Imagine what a good day it would have been if I hadn't cookie binged last night!)
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I don't bake very often anymore and you can see why. It's hard to bake and not eat what you're baking. Especially when you bake the things that you think taste really, really good. I guess I should start baking fruit cake!! Or maybe oatmeal cookies. I like oatmeal cookies, but they are not addictive like the chocolate chip cookies or those teeny, tiny, crispy and tangy gingerbread cookies. Ah well. I indulged in the season a little bit last night. I am only going to bake cookies one more time, and that will be for the McKown Christmas Eve family gathering. I am pretty sure Jack's brother-in-law, Don, would send me home if I showed up without my annual tins of cookies. It wouldn't surprise me if he was looking forward to them already. I enjoy baking them and bringing them to the party, but between last night and Christmas Eve, that will be the extent of my baking this year. The only other special food event for us for this holiday is Christmas morning breakfast. On our first Christmas morning together I made biscuits and gravy and that immediately became a tradition. I don't talk about this much on my blog, but I don't eat pork or beef, so making biscuits with sausage gravy is a big deal around here. Jack looks forward to two beef/pork meals each year; he gets Swiss steak on his birthday (his mom's recipe from when he was a kid) and biscuits and gravy on Christmas. Both of those meals are very special to him since 80% of the dinners I prepare are vegan and the rest are chicken. The other traditional food (actually, drink) on Christmas morning is homemade hot chocolate. We use the recipe right off the back of the Hershey's cocoa container. When was the last time you made that? Yeah, it's good!!! If you're going to indulge in hot cocoa, it might as well be the real deal!!!
Discipline will be important through the end of the year, so that I can lose another pound or two by year end, despite the couple of occasions that I will likely go over my daily caloric allotment. I have to keep it real, here!!
Jeremy and I talked about my plan to convert to Phase 2 of the plan on January 1st, regardless of whether or not I have reached my goal weight of 150.0 as of year end. He liked that plan. Even he said, "Perhaps you have to accept the fact that 158 pounds is your weight." So, I am still in line with the plan to continue to try to lose a couple more pounds by year end, and then I will switch from my weight loss program to my fitness/strength program on January 1. I've come a long way baby and I like the way I look! This plan feels right to me.
Since we have the Christmas theme going with the conversation about the cookies, this seems like a good time to post pictures of our tree. This year, Jack and I decided to do just a little bit of decorating, so rather than doing up the whole house and dragging out all of our ornaments, we decided to just put up one tree and only hang our "pretty" ornaments. Below is the result. I didn't even realize that I didn't bother to put a skirt around the tree until after I saw this picture. :-)
And Carla Marie will get this Sunflower. I bought this ornament last year because it reminds me of her.
This Morning's Exercise: Strength Training with personal trainer
Yesterday Evening's Activity: 4 hours of baking cookies for company Christmas party. (Hey, I think that counts - I was on my feet for four hours. Better than sitting on the couch - except for the fact that I ate some of the cookies (see yesterday's calories))
Yesterday's Calories: 1481 plus cookies (I was doing fine until that first batch of chocolate chip cookies came out of the oven. After "test-tasting" the first one, I ate about 5 more. They are quite small, only about 1 - 1.5 teaspoons of dough for each cookie. But they are soooo yummy. Good old fashioned Toll House cookies. I calcuated calories for them once. They are between 45 - 50 calories each. So that would be between 270 - 300 calories for cookies...oh, and I ate one gingerbread girl; also quite small. She was probably another 30 calories. Oh...and a little cookie dough. OK. Not such a good night. I didn't gain weight though, so that's good. Imagine what a good day it would have been if I hadn't cookie binged last night!)
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
I don't bake very often anymore and you can see why. It's hard to bake and not eat what you're baking. Especially when you bake the things that you think taste really, really good. I guess I should start baking fruit cake!! Or maybe oatmeal cookies. I like oatmeal cookies, but they are not addictive like the chocolate chip cookies or those teeny, tiny, crispy and tangy gingerbread cookies. Ah well. I indulged in the season a little bit last night. I am only going to bake cookies one more time, and that will be for the McKown Christmas Eve family gathering. I am pretty sure Jack's brother-in-law, Don, would send me home if I showed up without my annual tins of cookies. It wouldn't surprise me if he was looking forward to them already. I enjoy baking them and bringing them to the party, but between last night and Christmas Eve, that will be the extent of my baking this year. The only other special food event for us for this holiday is Christmas morning breakfast. On our first Christmas morning together I made biscuits and gravy and that immediately became a tradition. I don't talk about this much on my blog, but I don't eat pork or beef, so making biscuits with sausage gravy is a big deal around here. Jack looks forward to two beef/pork meals each year; he gets Swiss steak on his birthday (his mom's recipe from when he was a kid) and biscuits and gravy on Christmas. Both of those meals are very special to him since 80% of the dinners I prepare are vegan and the rest are chicken. The other traditional food (actually, drink) on Christmas morning is homemade hot chocolate. We use the recipe right off the back of the Hershey's cocoa container. When was the last time you made that? Yeah, it's good!!! If you're going to indulge in hot cocoa, it might as well be the real deal!!!
Discipline will be important through the end of the year, so that I can lose another pound or two by year end, despite the couple of occasions that I will likely go over my daily caloric allotment. I have to keep it real, here!!
Jeremy and I talked about my plan to convert to Phase 2 of the plan on January 1st, regardless of whether or not I have reached my goal weight of 150.0 as of year end. He liked that plan. Even he said, "Perhaps you have to accept the fact that 158 pounds is your weight." So, I am still in line with the plan to continue to try to lose a couple more pounds by year end, and then I will switch from my weight loss program to my fitness/strength program on January 1. I've come a long way baby and I like the way I look! This plan feels right to me.
Since we have the Christmas theme going with the conversation about the cookies, this seems like a good time to post pictures of our tree. This year, Jack and I decided to do just a little bit of decorating, so rather than doing up the whole house and dragging out all of our ornaments, we decided to just put up one tree and only hang our "pretty" ornaments. Below is the result. I didn't even realize that I didn't bother to put a skirt around the tree until after I saw this picture. :-)
 |
| Christmas Tree 2012 |
And here are a few snap shots of some of my favorite and new ornaments:
 |
We saw the moose at Hall's and had to have him. He reminds us both so much of our vacation this past fall!! Great memories.
Jack's a penguin fan, so we had to get this little guy!
I've had the Pooh ornaments for a while. You can't really see Piglet in this photo, but he is back there behind Eyeore. I thought it was fun to make a little Pooh Corner on the tree. If/when Jack and I decide to start giving away ornaments, I know who is getting these, right Sharlynne?
Too cute, right? This is another new one that we bought this year. He looks great hanging on the tree!
Thursday, December 13, 2012
12/13/12: Nothing New
Morning Weight: 157.4
This Morning's Exercise: None, Day Off!!
Yesterday Evening's Activity: Bowling.
Yesterday's Calories: 1675
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
After yesterday's long blog post I don't have anything new to say today, other than that I am continuing to adjust to the idea of letting my focus on weight loss go at year end, whether I have made it to 150 by then or not. I'll maintain my chart until January 28th, regardless of what happens. Someday that chart is going to help someone besides me, I'm pretty sure of that, and I want it to be complete.
Just 12 more days and Christmas will come and go, yet again. One more Christmas season behind us and a brand new year stretched out before us. I enjoy reflecting on the year past and planning for the year to come on New Year's day. It'll be here before we know it.
I've lost a little weight the last couple of days. I know why, too. It's because I cooked on Sunday and I have been eating my own food. That certainly is a reminder of how important it is to prepare my own meals. That needs to be part of my weekly routine and healthy habits. No matter how good my choices are when I eat at a restaurant, nothing compares to the healthiness of my own cooking. I will cook again this Sunday for next week.
This Morning's Exercise: None, Day Off!!
Yesterday Evening's Activity: Bowling.
Yesterday's Calories: 1675
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
After yesterday's long blog post I don't have anything new to say today, other than that I am continuing to adjust to the idea of letting my focus on weight loss go at year end, whether I have made it to 150 by then or not. I'll maintain my chart until January 28th, regardless of what happens. Someday that chart is going to help someone besides me, I'm pretty sure of that, and I want it to be complete.
Just 12 more days and Christmas will come and go, yet again. One more Christmas season behind us and a brand new year stretched out before us. I enjoy reflecting on the year past and planning for the year to come on New Year's day. It'll be here before we know it.
I've lost a little weight the last couple of days. I know why, too. It's because I cooked on Sunday and I have been eating my own food. That certainly is a reminder of how important it is to prepare my own meals. That needs to be part of my weekly routine and healthy habits. No matter how good my choices are when I eat at a restaurant, nothing compares to the healthiness of my own cooking. I will cook again this Sunday for next week.
Wednesday, December 12, 2012
12/12/12: Dressed Up for a Party & Thoughts for 2013
Morning Weight: 157.6
This Morning's Exercise: 40 minutes Wii Fit Biggest Loser workout. I just did not want to get out of bed this morning and I most certainly wasn't feeling like going to the gym, but a little something is better than nothing so the Biggest Loser disc got popped into the Wii. It is a light workout, but there are a lot of stretches and different motions that I don't get in my other workouts, so I think it is probably a good thing for me to do once in a while. So, even though it wasn't a heart pounding routine, it got me moving this morning and helped me do some really nice stretches and yoga poses.
Yesterday Evening's Exercise: Strength Training with Jeremy Wallen - quite a workout last night. That's probably why I didn't feel like doing much this morning.
Yesterday's Calories: 1472
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
The Christmas party I mentioned over the weekend is this afternoon, so I am wearing the outfit that I bought over the weekend. Since I didn't take a picture on Sunday, I thought this would be a good opportunity to post my weekly photo.
I weighed a little less this morning and I attribute that to the fact that I am eating only my own cooking this week. I cooked tofu spinach burgers and a tofu-kale-peanut stew on Sunday and that is what I am taking to work for lunch and eating for dinner. Both are delicious and jammed full of veggies and other good stuff. I am also eating my calories earlier in the day and eating most of my carbs in the morning. Other than that, everything is about the same. Exercising a lot, drinking plenty of water, trying to eat as close to 1500 calories a day as possible.
I have given a lot of thought to my original goals and what is truly important to me. As any of you that read my blog regularly already know, I have been stressing a lot over reaching 150 pounds by a particular date. My original goal was 48 weeks from my start date, which worked out to be January 28, 2013. Then I thought I could move up my goal by 8 weeks to December 3rd, because my trend line for so many weeks was 1.8lbs per week rather than my originally projected 1.5lbs per week. Then the weight loss slowed down and I decided December 31st was more realistic. Alas, this last 10 pounds is turning out to be 10 times harder than the 10 pounds before it (quoting Ruth) and December 31st isn't going to happen. OK, I said to myself, perhaps my original target date of January 28, 2013 was the right goal date, after all.
As I have blogged about my frustrations some of you reminded me about other aspects of my goal...my true goals, actually, not "the number on the scale" goal. What this is really all about is exactly what I have been calling this from day one, "My Get Fit Initiative." This has never been about weighing a certain number on the scale, this has always been about being healthy, fit, and active so that I can live a long life, feel great, and do the physically active things I enjoy doing. Losing weight and keeping that weight off for the rest of my life is certainly a part, a big part, of that goal. But there is a lot more to it, too. And I am so much closer to that goal than I was 9 months ago.
The progress I've made has been tremendous. Yes, I've lost 66.4 pounds. I've also gone from a 1X/2X top to a medium and from size 18 jeans to an 8. I am wearing size 6 underwear, for goodness sake! For most of my life a wore a 7, then those got to small and I had to wear an 8. Now, sixes fit best. I can't ever remember buying size 6 undies, before. I was wearing a size 42DDD bra and about 20 pounds ago I bought 36DD bras, and now those are getting too big. Soon, I will probably be buying 34D or 34DD bras. Quite frankly, I feel good about the way I feel and the way I look in my clothes. I want to lose this last 7 pounds, but it doesn't have to come off tomorrow for me to feel good about myself and the way I look.
On a fitness level, my progress is even more impressive. When I started my Get Fit Initiative I walked most of my four mile route and the part that I did jog was very difficult. The first time I got in the pool I could swim four laps freestyle, before I had to swim breast stroke or side stroke to rest. Now I can run 6.5 miles without walking any of it and I can swim 2000 meters. If I run short distances I can average 6mph instead of 5mph. I can even keep up a pace of 6.5mph for short distances, though I can only handle 7mph for a minute. 8 months ago a 10th of a mile at 6.0mph was incredibly difficult. Now I can maintain that pace for 4 miles. I couldn't do 3 tricep dips when I started working out with Jeremy, now I can do 20 or more. I couldn't do a single push-up and now I can do 10. Wall sits used to kill my legs and I was trembling after 15 seconds, now they are pretty routine. I have gotten much, much stronger. I don't have resting heart rate stats, but I am sure that has improved, too.
So I guess what I am trying to say is that I am going to try to stop stressing so much about 7 or 8 pounds. The new year is quickly approaching and I am ready to set new goals for the new year. To put it bluntly, I am tired of focusing on losing weight and I am ready to focus on fitness, strength, and endurance. Weight is something I can never and will never ignore. But I want the maintenance of my weight to be a side-effect of my fitness plan, instead of fitness being a side-effect of my weight-loss plan. I am not saying this is going to be easy for me; in fact, I think it is going to be incredibly difficult, but as of January 1, no matter how much I weigh, I am going to end phase 1 (weight loss phase) and begin phase 2 (focus on fitness phase) of my Get Fit Initiative.
I'm about out of time for this blog post, but phase 2 will include goals like competing in my first triathlon, being able to do a certain number of push-ups, being able to do 1 pull-up, reducing body fat to a certain %, etc... I need to think about those goals and decide what they are, but that is the direction that I am thinking about.
I have also started thinking about another important set of goals for 2013; all of those things that are talked about in the last 3rd of the Younger Next Year book. I'll need to drag the book back out refresh my memory, but they center around being committed to and connected to people and causes that are important to me. They are about being engaged, on a meaningful level, to something outside of my own head. The transition to my new job in 2013 was huge. As I settle into that in the coming year, I hope to have energy to focus on other things as well.
I appreciate all of your support, thoughts, suggestions, encouragement, and ideas. Thank you for being part of my team by following my blog. It makes a difference, just knowing there are people out there reading. It really does.
This Morning's Exercise: 40 minutes Wii Fit Biggest Loser workout. I just did not want to get out of bed this morning and I most certainly wasn't feeling like going to the gym, but a little something is better than nothing so the Biggest Loser disc got popped into the Wii. It is a light workout, but there are a lot of stretches and different motions that I don't get in my other workouts, so I think it is probably a good thing for me to do once in a while. So, even though it wasn't a heart pounding routine, it got me moving this morning and helped me do some really nice stretches and yoga poses.
Yesterday Evening's Exercise: Strength Training with Jeremy Wallen - quite a workout last night. That's probably why I didn't feel like doing much this morning.
Yesterday's Calories: 1472
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
The Christmas party I mentioned over the weekend is this afternoon, so I am wearing the outfit that I bought over the weekend. Since I didn't take a picture on Sunday, I thought this would be a good opportunity to post my weekly photo.
 |
| 12/12/2012: 157.6 pounds, 66.4 pounds lost |
I have given a lot of thought to my original goals and what is truly important to me. As any of you that read my blog regularly already know, I have been stressing a lot over reaching 150 pounds by a particular date. My original goal was 48 weeks from my start date, which worked out to be January 28, 2013. Then I thought I could move up my goal by 8 weeks to December 3rd, because my trend line for so many weeks was 1.8lbs per week rather than my originally projected 1.5lbs per week. Then the weight loss slowed down and I decided December 31st was more realistic. Alas, this last 10 pounds is turning out to be 10 times harder than the 10 pounds before it (quoting Ruth) and December 31st isn't going to happen. OK, I said to myself, perhaps my original target date of January 28, 2013 was the right goal date, after all.
As I have blogged about my frustrations some of you reminded me about other aspects of my goal...my true goals, actually, not "the number on the scale" goal. What this is really all about is exactly what I have been calling this from day one, "My Get Fit Initiative." This has never been about weighing a certain number on the scale, this has always been about being healthy, fit, and active so that I can live a long life, feel great, and do the physically active things I enjoy doing. Losing weight and keeping that weight off for the rest of my life is certainly a part, a big part, of that goal. But there is a lot more to it, too. And I am so much closer to that goal than I was 9 months ago.
The progress I've made has been tremendous. Yes, I've lost 66.4 pounds. I've also gone from a 1X/2X top to a medium and from size 18 jeans to an 8. I am wearing size 6 underwear, for goodness sake! For most of my life a wore a 7, then those got to small and I had to wear an 8. Now, sixes fit best. I can't ever remember buying size 6 undies, before. I was wearing a size 42DDD bra and about 20 pounds ago I bought 36DD bras, and now those are getting too big. Soon, I will probably be buying 34D or 34DD bras. Quite frankly, I feel good about the way I feel and the way I look in my clothes. I want to lose this last 7 pounds, but it doesn't have to come off tomorrow for me to feel good about myself and the way I look.
On a fitness level, my progress is even more impressive. When I started my Get Fit Initiative I walked most of my four mile route and the part that I did jog was very difficult. The first time I got in the pool I could swim four laps freestyle, before I had to swim breast stroke or side stroke to rest. Now I can run 6.5 miles without walking any of it and I can swim 2000 meters. If I run short distances I can average 6mph instead of 5mph. I can even keep up a pace of 6.5mph for short distances, though I can only handle 7mph for a minute. 8 months ago a 10th of a mile at 6.0mph was incredibly difficult. Now I can maintain that pace for 4 miles. I couldn't do 3 tricep dips when I started working out with Jeremy, now I can do 20 or more. I couldn't do a single push-up and now I can do 10. Wall sits used to kill my legs and I was trembling after 15 seconds, now they are pretty routine. I have gotten much, much stronger. I don't have resting heart rate stats, but I am sure that has improved, too.
So I guess what I am trying to say is that I am going to try to stop stressing so much about 7 or 8 pounds. The new year is quickly approaching and I am ready to set new goals for the new year. To put it bluntly, I am tired of focusing on losing weight and I am ready to focus on fitness, strength, and endurance. Weight is something I can never and will never ignore. But I want the maintenance of my weight to be a side-effect of my fitness plan, instead of fitness being a side-effect of my weight-loss plan. I am not saying this is going to be easy for me; in fact, I think it is going to be incredibly difficult, but as of January 1, no matter how much I weigh, I am going to end phase 1 (weight loss phase) and begin phase 2 (focus on fitness phase) of my Get Fit Initiative.
I'm about out of time for this blog post, but phase 2 will include goals like competing in my first triathlon, being able to do a certain number of push-ups, being able to do 1 pull-up, reducing body fat to a certain %, etc... I need to think about those goals and decide what they are, but that is the direction that I am thinking about.
I have also started thinking about another important set of goals for 2013; all of those things that are talked about in the last 3rd of the Younger Next Year book. I'll need to drag the book back out refresh my memory, but they center around being committed to and connected to people and causes that are important to me. They are about being engaged, on a meaningful level, to something outside of my own head. The transition to my new job in 2013 was huge. As I settle into that in the coming year, I hope to have energy to focus on other things as well.
I appreciate all of your support, thoughts, suggestions, encouragement, and ideas. Thank you for being part of my team by following my blog. It makes a difference, just knowing there are people out there reading. It really does.
Tuesday, December 11, 2012
12/11/12: Oral Health Day!!
Morning Weight: 159.0
This Morning's Exercise: Cardio: 24 minutes stairmaster (12 minutes level 7, 12 minutes level 8), 1500 meters row machine (8 minutes), 20 minutes elliptical machine - hill training
Yesterday Evening's Exercise: 30 minutes treadmill (10 minutes 5mph, 10 minutes 5.6mph, 5 minutes 6mph, 2 minutes 6.5mph, 1 minute 7mph, 2 minutes slowing down to walk to cool down.)
Yesterday's Calories: 1417
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
No time to blog today...I have to go to the dentist this morning. But I am thinking about a new plan for the new year. More on that later.
Have a great day!!!!!
This Morning's Exercise: Cardio: 24 minutes stairmaster (12 minutes level 7, 12 minutes level 8), 1500 meters row machine (8 minutes), 20 minutes elliptical machine - hill training
Yesterday Evening's Exercise: 30 minutes treadmill (10 minutes 5mph, 10 minutes 5.6mph, 5 minutes 6mph, 2 minutes 6.5mph, 1 minute 7mph, 2 minutes slowing down to walk to cool down.)
Yesterday's Calories: 1417
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
No time to blog today...I have to go to the dentist this morning. But I am thinking about a new plan for the new year. More on that later.
Have a great day!!!!!
Monday, December 10, 2012
12/10/2012: Weight Gain, Fun Shopping, Disappointing Customer Service at Ann Taylor
Morning Weight: 160.2
This Morning's Exercise: Strength Training, see last Friday
Yesterday's Exercise: 1 hour of racquetball with Jack. I am getting better. Since he is so much better than I am I get a handicap. I can score when he serves, but he can't score when I serve. With that handicap I managed to get 17 points before he reached 21, yesterday. Also, he doesn't play all out, unless he needs to turn it up to win, but I am getting to more and more of the balls, doing a better job keeping my eye on the ball until I hit it, and getting better at putting myself in the right spot to hit the ball. It'll be a while before our games are truly competitive, but we are having fun and it is a great workout! The initial plan was to run on the treadmill for 30 minutes after playing racquetball, but I was so wiped out by the time an hour of racquetball was up that I decided that was good enough.
Saturday's Exercise: Strength training with Jeremy Wallen. I have four more sessions with Jeremy Wallen until I have used all of my pre-paid sessions at 24Hour Fitness. I can't bring myself to not use them, and the workouts that the two trainers put together are pretty different from one another, so I figure it can't hurt. Well...it makes me sore...but I feel like I am getting more muscles exercised. The fourth strength training session this week did wipe my muscles out. My arms are shot! I was going to swim tonight for my evening exercise, but I think I will run, instead, to give my arms a break. One of the exercises that J Wallen had me do on Saturday was pushups with my hands on foam rollers instead of on the floor. Oh, that was hard and I am still sore from that.
Yesterday's Calories: 1360
Saturday's Calories: 1549
Friday's Calories: 1581
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
As you can imagine, I am pretty disappointed in my weight this morning. It is a mark-my-chart day and I haven't been able to bring myself to draw the line going above 160lbs again. This has been an incredibly frustrating few weeks. Obviously, I've reached a point where my body is fighting to hold onto its remaining stores and somehow I have to convince it to give some of it up. I find myself wondering what would have happened if I decided I wanted to get to 140 pounds, would I have stalled out between 148 and 150? Carla suggested perhaps that 158 is my ideal weight, and not 150, but I am not willing to go there. I think I would feel differently if I had picked a target on the low end of normal for my height, like 135 and stalled out 8-10 pounds over that. But I picked a target weight at the high end of normal for my height. I don't think 150lbs for a 50 year old woman that is just barely shy of 5'6" tall is unrealistic. I had Jack measure me so I could be sure of my height. Yep, it's what it has always been. Just a hair away from 5'6" tall. I have heard of some people getting taller when they start working out a lot, but I had no such luck.
There was a bright spot this weekend; which only got slightly tarnished on Sunday, but life goes on. I am attending Enterprise Bank's holiday party Wednesday evening (just for an hour - I'll still make bowling so no worries to my Spare Change teammates) and I have nothing in my wardrobe that fits except jean and tops. Nothing. Everything else has been donated to Goodwill or the Boys and Girls Club. So I needed to go shopping. I wanted to buy clothes that would be appropriate for the party, but that would also be lasting pieces for my wardrobe so I decided to buy a skirt and sweater at Ann Taylor, rather than a cocktail dress. Of course, once I was there I had to try the on cocktail dresses (they were having a 30% off on dresses sale). Every dress I tried on was an 8, and they all fit and fit well. I looked good in those dresses. If they were sleeveless I needed to wear a little shrug, just over my shoulders to hide a little extra skin right under my arms, but the dresses looked great and I felt wonderful in them. I didn't buy a dress though, because I knew it would be something I would only wear once in a great while and I need to start building up a versatile wardrobe. I ended up buying a very pretty skirt (size 8), sweater, and blouse (both mediums). Unfortunately, that was a much more expensive option than one of the dresses at 30% off, but it feels like a much smarter purchase because I will be able to wear the sweater with jeans and slacks, the blouse with any number of other outfits and the skirt has a lot of colors in it and I will be able to wear it into spring. The outfit is pretty, but professional looking, so I could easily wear it to business meetings in the fall, winter or spring. I am sure these will be pieces that I will be staples in my wardrobe for years to come.
It was fun shopping and looking good in everything I put on. What a treat it was. My stomach (my biggest problem area, in my opinion) even looked OK. The working out is making a huge difference. In fact, when I put on the first sleeveless dress and I went out to ask for help to find something to cover up my shoulders, I bent my arms to touch my shoulders when I was talking to the sales lady and she said, "Do you work out a lot?" She was impressed with my biceps! We ended up having a great conversation and I told her how much weight I lost. She kept asking me if I was on a special program and I kept saying, "No, I just exercise for an hour six days a week and try to eat less than 1600 calories a day." Then, when I was trying on dresses she came back and asked me if I was on Weight Watchers, and I told her no, again. Finally she said she felt like she needed to lose 20 pounds and was struggling with it. She is middle aged, probably older than me by 10 years or more, so I told her she probably needed to start lifting weights. I explained to her that women over 40 start losing lean muscle mass at a fairly brisk pace and there was no way women our age could successfully lose weight and keep it off without lifting weights. To my surprise, she agreed with me!! That doesn't happen very often. Most women say, "Oh, but I don't want to bulk up." My answer to that would be, "Look at me. I weigh almost 160 pounds and I am a size 8." An 8! I haven't been an 8 since college. Obviously the weight lifting is doing the opposite of bulking me up, it is toning me up and making me smaller, in spite of being heavier. The last time I was an 8 I was 20 years old and weighed 135 pounds. Interesting... Anyway, it turns out that the sales lady was a ballerina in her younger days and had to do quite a bit of strength training when she was a professional dancer. She still gives dance lessons, but she stopped lifting weights when she stopped dancing professionally. She got quite enthused about the thought of lifting weights and said she was going to go home that evening and start lifting again. I warned her that she would be sore for a couple of days, but she brushed that off and said she knew it was worth it. It felt really great to inspire her!!
Now for the tarnish. On Sunday, Ann Taylor advertised a 30% off everything sale. So, like the good shopper I am, I took my receipt in to ask them to honor the sales price. Seriously, I don't know a retailer that won't do that. And they refused. I was so pissed! I told them I could go get my clothes, return them, and repurchase them and get the sales price. Of course, they knew that to be true, but they said it was store policy. On the way home I called Ann Taylor headquarters and filed a complaint. I also sent an email. Unfortunately, I had already cut the tags off the clothes. Perhaps I could have still brought them back and repurchased them, but I didn't. There were other things I wanted to do yesterday afternoon, like play racquetball with my husband. I am going to harass corporate headquarters for a while, but I doubt they will do anything. I do know they have lost a customer for life. I like their clothes, but they are expensive. It's not worth shopping there if they are not going to take care of their customers better than that. So, no more Ann Taylor. A shame. I like their clothes. But I don't like their attitude and life is 90% attitude.
I am changing up one thing this week. I spent the evening yesterday cooking two meals to take to work for lunch and to eat in the evenings. I am hoping by eating my own cooking I will be able to shake the stalemate with the scale loose. I am going to focus more on lean proteins and vegetables and eat fewer carbs. We'll see of that makes a difference. Ruth suggested spin class, which would kick my ass, I'm sure. I'll have to check the schedule again, but it seems like last time I checked the classes were at times that were pretty inconvenient for me. Maybe I can make it work, though.
I'm hoping for a weight loss week! I hope you have a great week, too!!
This Morning's Exercise: Strength Training, see last Friday
Yesterday's Exercise: 1 hour of racquetball with Jack. I am getting better. Since he is so much better than I am I get a handicap. I can score when he serves, but he can't score when I serve. With that handicap I managed to get 17 points before he reached 21, yesterday. Also, he doesn't play all out, unless he needs to turn it up to win, but I am getting to more and more of the balls, doing a better job keeping my eye on the ball until I hit it, and getting better at putting myself in the right spot to hit the ball. It'll be a while before our games are truly competitive, but we are having fun and it is a great workout! The initial plan was to run on the treadmill for 30 minutes after playing racquetball, but I was so wiped out by the time an hour of racquetball was up that I decided that was good enough.
Saturday's Exercise: Strength training with Jeremy Wallen. I have four more sessions with Jeremy Wallen until I have used all of my pre-paid sessions at 24Hour Fitness. I can't bring myself to not use them, and the workouts that the two trainers put together are pretty different from one another, so I figure it can't hurt. Well...it makes me sore...but I feel like I am getting more muscles exercised. The fourth strength training session this week did wipe my muscles out. My arms are shot! I was going to swim tonight for my evening exercise, but I think I will run, instead, to give my arms a break. One of the exercises that J Wallen had me do on Saturday was pushups with my hands on foam rollers instead of on the floor. Oh, that was hard and I am still sore from that.
Yesterday's Calories: 1360
Saturday's Calories: 1549
Friday's Calories: 1581
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
As you can imagine, I am pretty disappointed in my weight this morning. It is a mark-my-chart day and I haven't been able to bring myself to draw the line going above 160lbs again. This has been an incredibly frustrating few weeks. Obviously, I've reached a point where my body is fighting to hold onto its remaining stores and somehow I have to convince it to give some of it up. I find myself wondering what would have happened if I decided I wanted to get to 140 pounds, would I have stalled out between 148 and 150? Carla suggested perhaps that 158 is my ideal weight, and not 150, but I am not willing to go there. I think I would feel differently if I had picked a target on the low end of normal for my height, like 135 and stalled out 8-10 pounds over that. But I picked a target weight at the high end of normal for my height. I don't think 150lbs for a 50 year old woman that is just barely shy of 5'6" tall is unrealistic. I had Jack measure me so I could be sure of my height. Yep, it's what it has always been. Just a hair away from 5'6" tall. I have heard of some people getting taller when they start working out a lot, but I had no such luck.
There was a bright spot this weekend; which only got slightly tarnished on Sunday, but life goes on. I am attending Enterprise Bank's holiday party Wednesday evening (just for an hour - I'll still make bowling so no worries to my Spare Change teammates) and I have nothing in my wardrobe that fits except jean and tops. Nothing. Everything else has been donated to Goodwill or the Boys and Girls Club. So I needed to go shopping. I wanted to buy clothes that would be appropriate for the party, but that would also be lasting pieces for my wardrobe so I decided to buy a skirt and sweater at Ann Taylor, rather than a cocktail dress. Of course, once I was there I had to try the on cocktail dresses (they were having a 30% off on dresses sale). Every dress I tried on was an 8, and they all fit and fit well. I looked good in those dresses. If they were sleeveless I needed to wear a little shrug, just over my shoulders to hide a little extra skin right under my arms, but the dresses looked great and I felt wonderful in them. I didn't buy a dress though, because I knew it would be something I would only wear once in a great while and I need to start building up a versatile wardrobe. I ended up buying a very pretty skirt (size 8), sweater, and blouse (both mediums). Unfortunately, that was a much more expensive option than one of the dresses at 30% off, but it feels like a much smarter purchase because I will be able to wear the sweater with jeans and slacks, the blouse with any number of other outfits and the skirt has a lot of colors in it and I will be able to wear it into spring. The outfit is pretty, but professional looking, so I could easily wear it to business meetings in the fall, winter or spring. I am sure these will be pieces that I will be staples in my wardrobe for years to come.
It was fun shopping and looking good in everything I put on. What a treat it was. My stomach (my biggest problem area, in my opinion) even looked OK. The working out is making a huge difference. In fact, when I put on the first sleeveless dress and I went out to ask for help to find something to cover up my shoulders, I bent my arms to touch my shoulders when I was talking to the sales lady and she said, "Do you work out a lot?" She was impressed with my biceps! We ended up having a great conversation and I told her how much weight I lost. She kept asking me if I was on a special program and I kept saying, "No, I just exercise for an hour six days a week and try to eat less than 1600 calories a day." Then, when I was trying on dresses she came back and asked me if I was on Weight Watchers, and I told her no, again. Finally she said she felt like she needed to lose 20 pounds and was struggling with it. She is middle aged, probably older than me by 10 years or more, so I told her she probably needed to start lifting weights. I explained to her that women over 40 start losing lean muscle mass at a fairly brisk pace and there was no way women our age could successfully lose weight and keep it off without lifting weights. To my surprise, she agreed with me!! That doesn't happen very often. Most women say, "Oh, but I don't want to bulk up." My answer to that would be, "Look at me. I weigh almost 160 pounds and I am a size 8." An 8! I haven't been an 8 since college. Obviously the weight lifting is doing the opposite of bulking me up, it is toning me up and making me smaller, in spite of being heavier. The last time I was an 8 I was 20 years old and weighed 135 pounds. Interesting... Anyway, it turns out that the sales lady was a ballerina in her younger days and had to do quite a bit of strength training when she was a professional dancer. She still gives dance lessons, but she stopped lifting weights when she stopped dancing professionally. She got quite enthused about the thought of lifting weights and said she was going to go home that evening and start lifting again. I warned her that she would be sore for a couple of days, but she brushed that off and said she knew it was worth it. It felt really great to inspire her!!
Now for the tarnish. On Sunday, Ann Taylor advertised a 30% off everything sale. So, like the good shopper I am, I took my receipt in to ask them to honor the sales price. Seriously, I don't know a retailer that won't do that. And they refused. I was so pissed! I told them I could go get my clothes, return them, and repurchase them and get the sales price. Of course, they knew that to be true, but they said it was store policy. On the way home I called Ann Taylor headquarters and filed a complaint. I also sent an email. Unfortunately, I had already cut the tags off the clothes. Perhaps I could have still brought them back and repurchased them, but I didn't. There were other things I wanted to do yesterday afternoon, like play racquetball with my husband. I am going to harass corporate headquarters for a while, but I doubt they will do anything. I do know they have lost a customer for life. I like their clothes, but they are expensive. It's not worth shopping there if they are not going to take care of their customers better than that. So, no more Ann Taylor. A shame. I like their clothes. But I don't like their attitude and life is 90% attitude.
I am changing up one thing this week. I spent the evening yesterday cooking two meals to take to work for lunch and to eat in the evenings. I am hoping by eating my own cooking I will be able to shake the stalemate with the scale loose. I am going to focus more on lean proteins and vegetables and eat fewer carbs. We'll see of that makes a difference. Ruth suggested spin class, which would kick my ass, I'm sure. I'll have to check the schedule again, but it seems like last time I checked the classes were at times that were pretty inconvenient for me. Maybe I can make it work, though.
I'm hoping for a weight loss week! I hope you have a great week, too!!
Friday, December 7, 2012
12/7/2012: Just Another Day
Morning Weight: 158.2 - OK, a little progress...I'll take it!
This Morning's Exercise: Strength Training, see below
Yesterday Evening's Activity: Walked around Brookside with Jack and enjoyed the Christmas carolers, decorations and local shops
Yesterday's Calories: 1508
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
This week's strength training:
--Repeat 4 times:
------20 walking wide squats, 20 lbs: Hold 20lb medicine ball in curled arms, high up against chest. Take wide step to the right and with legs spread apart, lower into squat. Stand, bringing the back foot up to the foot that took the step. Repeat 20 steps in the same direction, then reverse and come back for 20 walking wide squats in the opposite direction, stepping wide with the left foot first.
------20 slow tube curls, dark red tube band: Hold handles of band in each hand and step on middle of band with both feet. Slowly do bicep curl, stretching band as you do the curl. Slowly lower arms into original position. Repeat 20 times
--Repeat 4 times:
------45 seconds pole throws, 15 lbs: Hold 15lb medicine ball in front of you like you are going to do a chest pass with a basketball. Then throw the ball up and in front of you, as high as you can, bouncing it against a strong wall or pole, above your head. Catch the ball as it comes back down and throw it back up, quickly, as many times as you can in 45 seconds.
------16 reverse walking lunges, 15lbs: Hold that same 15lb medicine ball in arms against chest. Take a long step backwards and lower into lunge position. Stand up, bringing the front foot back to meet the back foot. Repeat 16 times, alternating feet.
--Repeat 4 times:
------16 (each foot) cable step ups, 50 lbs: This exercise uses the cable machine and a short stool. Place a short stool (about mid-calf high) in front of cable machine. Hold handle of cable in each hand, with 50lbs on each side. Step up onto stool and back down again, 16 times with one foot, then 16 times with the other foot.
------16 dips: With short stool behind you, place hands on stool and walk feet out almost into a reverse plank position. Lower yourself toward ground, bending your elbows. Lift yourself back up again. Repeat 16 times.
It was a tough workout. It's usually not the first 40 reps of anything that gets to me, it's that last 16 or 20 that are murder!! I can't believe I am going all the way to Lee's Summit for this torture!! Seriously, I can feel a huge difference working with Jeremy Walters. The workouts feel well rounded and are difficult without being impossible. My body feels tighter and more toned after just the first week of my new workouts. It's good to be back!!
I've decided I am going to start looking into taking a wood working class. That is something I have always wanted to do. I'll probably start knitting again, too, for when I want to just sit and relax. After all, I can knit and harass Jack at the same time. :-) Cathy, I like the idea of knitting with really nice yarn...it does feel good to just hold it. I'll make a scarf first, to get used to knitting again, and then try to learn new skills to make more complicated and fun things to wear.
This Morning's Exercise: Strength Training, see below
Yesterday Evening's Activity: Walked around Brookside with Jack and enjoyed the Christmas carolers, decorations and local shops
Yesterday's Calories: 1508
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
This week's strength training:
--Repeat 4 times:
------20 walking wide squats, 20 lbs: Hold 20lb medicine ball in curled arms, high up against chest. Take wide step to the right and with legs spread apart, lower into squat. Stand, bringing the back foot up to the foot that took the step. Repeat 20 steps in the same direction, then reverse and come back for 20 walking wide squats in the opposite direction, stepping wide with the left foot first.
------20 slow tube curls, dark red tube band: Hold handles of band in each hand and step on middle of band with both feet. Slowly do bicep curl, stretching band as you do the curl. Slowly lower arms into original position. Repeat 20 times
--Repeat 4 times:
------45 seconds pole throws, 15 lbs: Hold 15lb medicine ball in front of you like you are going to do a chest pass with a basketball. Then throw the ball up and in front of you, as high as you can, bouncing it against a strong wall or pole, above your head. Catch the ball as it comes back down and throw it back up, quickly, as many times as you can in 45 seconds.
------16 reverse walking lunges, 15lbs: Hold that same 15lb medicine ball in arms against chest. Take a long step backwards and lower into lunge position. Stand up, bringing the front foot back to meet the back foot. Repeat 16 times, alternating feet.
--Repeat 4 times:
------16 (each foot) cable step ups, 50 lbs: This exercise uses the cable machine and a short stool. Place a short stool (about mid-calf high) in front of cable machine. Hold handle of cable in each hand, with 50lbs on each side. Step up onto stool and back down again, 16 times with one foot, then 16 times with the other foot.
------16 dips: With short stool behind you, place hands on stool and walk feet out almost into a reverse plank position. Lower yourself toward ground, bending your elbows. Lift yourself back up again. Repeat 16 times.
It was a tough workout. It's usually not the first 40 reps of anything that gets to me, it's that last 16 or 20 that are murder!! I can't believe I am going all the way to Lee's Summit for this torture!! Seriously, I can feel a huge difference working with Jeremy Walters. The workouts feel well rounded and are difficult without being impossible. My body feels tighter and more toned after just the first week of my new workouts. It's good to be back!!
I've decided I am going to start looking into taking a wood working class. That is something I have always wanted to do. I'll probably start knitting again, too, for when I want to just sit and relax. After all, I can knit and harass Jack at the same time. :-) Cathy, I like the idea of knitting with really nice yarn...it does feel good to just hold it. I'll make a scarf first, to get used to knitting again, and then try to learn new skills to make more complicated and fun things to wear.
Thursday, December 6, 2012
12/6/2012: You'll never guess how much I weighed today!
Morning Weight: 158.6 - Can you believe it?!?!? What is it about 158.6????
This Morning's Exercise: None, Day Off!!!
Yesterday Evening's Exercise: Bowling (We lost, again! But I am getting a little bit better. I am consistently hitting the head pin with my first ball, though I think I got 10 splits in my first 2 games. Seriously. I didn't know it was possible to get so many splits. And no, I didn't pick any of them up! Right now I am the 3rd most improved player on the league. I think I can get that most improved title if I keep on practicing!!)
Yesterday's Calories: 1525
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Plateau? What plateau? This isn't a plateau, I'm stuck in the middle of the lowlands of the Great Plains. 1500 feet of elevation and 1000 miles to go to get to sea level. At least that is what it feels like. Check out the flat line over the last TWO AND A HALF WEEKS!!!!
It's hard to believe that my weight has been this constant for this long. My progress line is starting to look like a maintenance line, but I am not ready for maintenance!!! As you can see, I am just two weeks short of hitting my original goal line if I don't start losing some more weight soon. If I do cross over my line that would be only the second time since I started my "Get Fit Initiative" that I went over. It's not going to happen though. Something is bound to shake loose!
Hmmmm....shake loose....that sounds like a plan. Does anyone have one of those old belt thingys that you stand on and the belt vibrates, shaking your midsection? My mom used to have one of those. Maybe I can shake some of this stubborn fat into submission. I'm ready to try just about anything!!
Jen suggested nourishing my soul. This is what she had to say in response to my frustration with plateauing for so long;
"I can hear the frustration at the unexpected slow down (and the acknowledgment that it's normal with the last few pounds, etc), and I wonder if you've considered other ways of taking care of yourself as a supplement at this stage. Your diet and exercise plan have been incredibly successful, but I'm wondering about other self care to add that little spark to it all - a mani/pedi? Massage? New hair color (I saw a blue streak in a woman's hair the other day and had the urge to color mine for the holidays, but then again, I live in Berkeley)?
Something nurturing for your body that acknowledges this really successful, long journey. Not a reward in the incentive sense like shopping for new jeans, but really nurturing your soul."
Her suggestion made me pause for a minute and think. "Nurture my soul? What does that mean, really?" I haven't thought about it in those terms. When I think about what makes me happiest, I gravitate to thoughts of hiking and camping. Being outdoors, away from it all, where the beauty of nature surrounds me without all of the sights and sounds of the modern world. Our vacation to Maine was just like that. I loved it!! I know going on hikes on the weekends is one of the things I can do to reorient myself and recharge my batteries. This time of year it is a little more difficult. Perhaps if it is not raining this weekend we will need to make a point of going on a 2 or 3 hour hike.
I am also thinking about embracing the spirit of the holiday rather than hiding from it. We have our tree up, with the lights on it, but we still need to decorate it. We'll probably hang the ornaments this weekend. But that is not enough. There are many festivities in Kansas City, surrounding the holiday, which I have always ignored. Tonight our quaint local shopping area has a Christmas festival with music, refreshments, and the shops staying open late. We decided this morning that we will go to that. Tomorrow evening is First Friday in Kansas City, when all of the art galleries stay open late and have open houses. I think we will go to that, too. Perhaps getting a little more engaged in what is going on in and around our community will help me feel more balanced. Winter is rough for me. It gets dark so early and all I want to do when I get home is go to bed. 6:30 or 7:00 is a little too early for bed time. I wonder if my body not losing weight has something to do with the shorter days and my desire to just eat and hibernate. Perhaps I am just responding to the natural rhythms of nature's cycles. Anyway, sitting around in the evening doing nothing isn't working. I am not a TV watcher, so when I am bored I just harass Jack while he is watching TV. That's not a good plan. I am in a non-reading mode. I go through cycles with reading, I'll read a bunch and then I don't feel like reading for a while. I have read a lot of books over the last six months and lately I haven't been able to settle down and read more than a few pages at a time. Now I've got myself thinking about hobbies. I like to sew...perhaps I should start sewing. I've always wanted to get into wood working and start making things. I love making things. And with wood working I get to buy power tools. I love power tools!!!!
I just about have myself convinced that I need to start thinking of ways to be more actively engaged in some sort of fun activity in the evenings. I have energy (until about 8:30, anyway) yet I don't have anything to do. Jen...I think you are onto something here. I'm missing a piece that could bring some real satisfaction to daily life. I'll give some serious thought to what I can do with this couple of hours in the evening that will be fulfilling and enjoyable without adding stress (as in not adding unnecessary commitments that I'll end up regretting before long). Maybe the first thing will be a sewing project. I have the tools for that, I just need to think of something I want to make and buy the materials. Hmmmm....
OK...something new to think about. What are your thoughts, ideas, suggestions regarding "nourishing the soul?" I'd love to hear what you have to say!
This Morning's Exercise: None, Day Off!!!
Yesterday Evening's Exercise: Bowling (We lost, again! But I am getting a little bit better. I am consistently hitting the head pin with my first ball, though I think I got 10 splits in my first 2 games. Seriously. I didn't know it was possible to get so many splits. And no, I didn't pick any of them up! Right now I am the 3rd most improved player on the league. I think I can get that most improved title if I keep on practicing!!)
Yesterday's Calories: 1525
Vitamins: 1-A-Day, D, B-Complex, Calcium, Glucosamine
Plateau? What plateau? This isn't a plateau, I'm stuck in the middle of the lowlands of the Great Plains. 1500 feet of elevation and 1000 miles to go to get to sea level. At least that is what it feels like. Check out the flat line over the last TWO AND A HALF WEEKS!!!!
 |
| 12/6/2012 Chart: After 2.5 Weeks Between 159.4 and 158.6 |
Hmmmm....shake loose....that sounds like a plan. Does anyone have one of those old belt thingys that you stand on and the belt vibrates, shaking your midsection? My mom used to have one of those. Maybe I can shake some of this stubborn fat into submission. I'm ready to try just about anything!!
Jen suggested nourishing my soul. This is what she had to say in response to my frustration with plateauing for so long;
"I can hear the frustration at the unexpected slow down (and the acknowledgment that it's normal with the last few pounds, etc), and I wonder if you've considered other ways of taking care of yourself as a supplement at this stage. Your diet and exercise plan have been incredibly successful, but I'm wondering about other self care to add that little spark to it all - a mani/pedi? Massage? New hair color (I saw a blue streak in a woman's hair the other day and had the urge to color mine for the holidays, but then again, I live in Berkeley)?
Something nurturing for your body that acknowledges this really successful, long journey. Not a reward in the incentive sense like shopping for new jeans, but really nurturing your soul."
Her suggestion made me pause for a minute and think. "Nurture my soul? What does that mean, really?" I haven't thought about it in those terms. When I think about what makes me happiest, I gravitate to thoughts of hiking and camping. Being outdoors, away from it all, where the beauty of nature surrounds me without all of the sights and sounds of the modern world. Our vacation to Maine was just like that. I loved it!! I know going on hikes on the weekends is one of the things I can do to reorient myself and recharge my batteries. This time of year it is a little more difficult. Perhaps if it is not raining this weekend we will need to make a point of going on a 2 or 3 hour hike.
I am also thinking about embracing the spirit of the holiday rather than hiding from it. We have our tree up, with the lights on it, but we still need to decorate it. We'll probably hang the ornaments this weekend. But that is not enough. There are many festivities in Kansas City, surrounding the holiday, which I have always ignored. Tonight our quaint local shopping area has a Christmas festival with music, refreshments, and the shops staying open late. We decided this morning that we will go to that. Tomorrow evening is First Friday in Kansas City, when all of the art galleries stay open late and have open houses. I think we will go to that, too. Perhaps getting a little more engaged in what is going on in and around our community will help me feel more balanced. Winter is rough for me. It gets dark so early and all I want to do when I get home is go to bed. 6:30 or 7:00 is a little too early for bed time. I wonder if my body not losing weight has something to do with the shorter days and my desire to just eat and hibernate. Perhaps I am just responding to the natural rhythms of nature's cycles. Anyway, sitting around in the evening doing nothing isn't working. I am not a TV watcher, so when I am bored I just harass Jack while he is watching TV. That's not a good plan. I am in a non-reading mode. I go through cycles with reading, I'll read a bunch and then I don't feel like reading for a while. I have read a lot of books over the last six months and lately I haven't been able to settle down and read more than a few pages at a time. Now I've got myself thinking about hobbies. I like to sew...perhaps I should start sewing. I've always wanted to get into wood working and start making things. I love making things. And with wood working I get to buy power tools. I love power tools!!!!
I just about have myself convinced that I need to start thinking of ways to be more actively engaged in some sort of fun activity in the evenings. I have energy (until about 8:30, anyway) yet I don't have anything to do. Jen...I think you are onto something here. I'm missing a piece that could bring some real satisfaction to daily life. I'll give some serious thought to what I can do with this couple of hours in the evening that will be fulfilling and enjoyable without adding stress (as in not adding unnecessary commitments that I'll end up regretting before long). Maybe the first thing will be a sewing project. I have the tools for that, I just need to think of something I want to make and buy the materials. Hmmmm....
OK...something new to think about. What are your thoughts, ideas, suggestions regarding "nourishing the soul?" I'd love to hear what you have to say!
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