So - last week was a set back but I recovered quickly. My last post said I weighed in after my PMS showing a .6 lb gain (152). I guess I don't know how to do basic math...When I realized it was a 2 lb increase, I was shocked but mostly perplexed. I couldn't believe it. So, I went for a run, drank some water, got back on track with my eating and weighed again the next day. I was back down to 150.8 lbs and I was relieved.
So what was this 1.2 lbs that was hanging around? And why? Was this left over from my PMS? hormonal? or was it simply just water weight? All I know is that I am glad that my little "Treats" I had didn't really pack on 2 lbs as the scale said that morning!
I thought about the title to this blog when I was contemplating what to write tonight. I reviewed the last two weeks in my mind and decided that - once again - I took a step back. But, I don't see it as "Cheating" or "Failing" or "falling off the wagon".
So -I had to ask myself, "Self, are you sure you are not in denial? Are you sure you are just being to lenient on yourself? Are you making excuses?"
Honestly, I am not 100% sure.
However, For the first time I don't see what I am doing as something that is holding me down, keeping me in line or preventing me from acting a certain way - I see it as something that I am becoming. My fitness is a choice. I choose to eat better and exercise more. I see what I am doing as something I am gaining every time I choose a piece of fruit instead of a cookie. I feel like I am gaining something every time I go to the gym - even if it takes every ounce of energy I have to make myself go.
My fitness and health is not something I have been scared or guilted in to doing.
My fitness and health is something that is not temporary or has an end (unlike what the word "Diet" seems to mean to me).
So - there is no end to my fitness. I can ALWAYS get back on track. I can ALWAYS do better. I can always take it easy. I can always do less.
My biggest struggle and my biggest challenge is to be more consistent with my fitness. And the longer I go with out eating crap and with getting consistent exercise, the worse I feel when I fall short. Still, with my predicted setbacks, I am beginning to feel my fitness evolve and it is very exciting.
Last work out: Saturday
4 miles jogging (new distance record!)
+ core stregthing
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Monday, January 31, 2011
Wednesday, January 26, 2011
My Fitness and my PMS :/
Its been two weeks to the day since I have written AT ALL...
I felt really good going in to my new fitness plan and I thought that, by taking advantage of the best two weeks of the month for me, it would give me time to get my momentum up enough so that it would carry me through my two weeks of pms hell. I thought wrong.
My eating did not suffer much. I traveled which lead me to have a cookie...a piece of cake and I ate out... once...which are things I might have done anyway. For a two week period that doesn't seem so bad I guess.
But what did suffer was my workouts. It has also been two weeks since I worked out ( I am not counting my walks with the dogs).
I did weigh in yesterday morning at 152...meaning i gained .6 lbs or so.
I am not really sure what did it. I am assuming it was a little bit of everything: traveling, water weight, no exercise and of course the sweets. But it is best that I do not spend too much time on the weight I have gained. It will only discourage me and make me want to give up.
Instead, I went to the gym today. I told myself I would revert back to my last level of Chi Running in order to complete my work out and feel good about the time I spent in the gym - to give myself a little encouragement.
This was my work out:
10 min warm up - fast pace walking
42 min run/walk - 5 min run with 1.5 min walk (repeated 6 times)
5 min cool down
15 min stretching
upper body weights - bench press, arm curls, overhead press, bench dips
I barely made it to my Chir run/walk goal which just reinforced that two weeks of not using it...definately means losing it. Its good I didnt let it go longer. I felt good about my work out over all. I am exhausted and sore already!
One thing I did notice today when running was my heart rate. It concerns me but hopefully I have no reason to be concerned. During my running intervals I was careful not to go too fast yet my heart rate at the end of my intervals was at 175+ ... I must to some research on where my heart rate should be when I consider myself to only putting in medium to medium-hard effort.
I felt really good going in to my new fitness plan and I thought that, by taking advantage of the best two weeks of the month for me, it would give me time to get my momentum up enough so that it would carry me through my two weeks of pms hell. I thought wrong.
My eating did not suffer much. I traveled which lead me to have a cookie...a piece of cake and I ate out... once...which are things I might have done anyway. For a two week period that doesn't seem so bad I guess.
But what did suffer was my workouts. It has also been two weeks since I worked out ( I am not counting my walks with the dogs).
I did weigh in yesterday morning at 152...meaning i gained .6 lbs or so.
I am not really sure what did it. I am assuming it was a little bit of everything: traveling, water weight, no exercise and of course the sweets. But it is best that I do not spend too much time on the weight I have gained. It will only discourage me and make me want to give up.
Instead, I went to the gym today. I told myself I would revert back to my last level of Chi Running in order to complete my work out and feel good about the time I spent in the gym - to give myself a little encouragement.
This was my work out:
10 min warm up - fast pace walking
42 min run/walk - 5 min run with 1.5 min walk (repeated 6 times)
5 min cool down
15 min stretching
upper body weights - bench press, arm curls, overhead press, bench dips
I barely made it to my Chir run/walk goal which just reinforced that two weeks of not using it...definately means losing it. Its good I didnt let it go longer. I felt good about my work out over all. I am exhausted and sore already!
One thing I did notice today when running was my heart rate. It concerns me but hopefully I have no reason to be concerned. During my running intervals I was careful not to go too fast yet my heart rate at the end of my intervals was at 175+ ... I must to some research on where my heart rate should be when I consider myself to only putting in medium to medium-hard effort.
Sunday, January 9, 2011
Baby Steps to Getting Healthy - Ideas for getting started
BACKGROUND:
My mother was a dietitian. She had her own business. But, as you can imagine, a single parent of 3, can't survive on the income of subjects who want to lose weight. Losing weight isn't easy and staying on track is even harder. The average person was my mother's client. And from the people I know, being an average person means a 30/70 chance of staying on your diet. Meaning a 30/70 chance of my mother getting and keeping her clients. I saw at a young age how common it was for people to give up on their health goals. Even my mother struggled with her weight and this was her business.
HOW IT IMPACTED MY LIFE:
So at a young age I was taught that going on a diet was only temporary. People would get on their health kick, lose some weight and maybe exercise then give up from exhaustion. Do you think athletes wake up one day and say, "Today, I am going to run a marathon!", then go and do it? If they don't quit, they will collapse from exhaustion or whatever else it takes for their mind to tell their body to stop the foolishness.
FOR ME, IT HAS TAKEN BABY STEPS:
1. The very first thing I did (and the only thing) was back in 1998. I signed myself up for a swimming class in college. It was three days a week for two hours. I dropped 20 lbs with out even thinking about it. This encouraged me to change my diet a little - remember, baby steps - this isn't a reality TV show, this isn't The Biggest Loser. We all have real jobs and real lives. We are not in a state of the art facility with personal trainers and chefs.
2. I cut back on what I could handle cutting back on. For me I was eating high fat foods. I knew I could cut back on my fat and still enjoy good food but not feel like I was starving. My favorite fat was CHEESE :) so I cut out all cheese from my diet. That was all. I lost another 10 lbs.
3. After I made a B in my swimming class (embarrassing - I skipped a few classes) and the semester was over, I was so proud of myself that it encouraged me to continue working out. I didn't know what I was doing but I new I had to keep moving. I tried walking everywhere I could, Riding my bike, and going to the gym two times a week. I continued to lose weight.
4. My mother got mad at me for not eating enough protein. I added protein to my diet and started drinking more water. I found that I had more energy for working out. Working out was beginning to be something I enjoyed.
These baby steps add up! Some people think its all or nothing - Cold turkey - cut out the crap and go run a mile. Not for me! If, you do that to me, my body will rebel and it wont be fun. You have to ease into it. Let your body and mind there is a change coming. Get your body addicted to those glasses of water, the fruit snacks, and the increase in activity. Then, add another new task. Add something positive first for a while - a week or two. Then take away something unhealthy - focus on one day at a time with a one week goal. You can do anything for one week, right? Your body might go through withdrawals if its a significant change - expect and prepare for this.
MY EXERCISE IDEAS:
*Sign up for a REAL kickboxing class - not only is it exciting but it costs money. I find that if I invest in my health financially, I tend to make sure I use what I pay for. Prepay for 6 weeks or so.
*Try the Spinning class offered at your gym - don't go in there like a hero if you have never done it before. Go early, talk to the person leading the class, tell them you are new and are not so sure about it, and then take it easy during your first class. Don't be discouraged if you don't like it. This is part of learning about yourself.
*Walking or running - It doesn't cost a thing. Use time or distance as your motivator. Tell yourself , "All I have to do is walk 2 miles" or "All I have to do is walk for 30 min. Then you can build on this. Just be sure that what ever you start with, learn from it. To easy? Kick it up a notch next time. Too hard, slow down or reduce your distance or time, then build back up. once a week at a little something to your walk.
*Used to play sports in college or high school? Join a city league!
*Never been one to exercise? Try Yoga or Pilates. Most gyms offer it as a part of your membership. You can also buy a class. Once again - prepay for 6 weeks or so. BUT DON'T BE FOOLED! These are really exercises and you will definitely feel it the next day but this is a low impact activity if everything else is not your speed.
Remember, you don't HAVE TO do anything. Yet, ANYTHING is better than nothing. None of the above sounds right for you? Change it up a bit. What ever goals or types of activity will get you going, do it!
MY EATING IDEAS:
*Drink a glass of water before every meal.
*Stock up on fruit. They may not be what you are craving but its amazing how they will deplete your cravings for cookies or sweets once you start eating them. Have them everywhere! on your desk at work, at home, and in the car.
*Leave the box of Twix or cookies or bag of chips in the pantry. Let them serve as a reminder to you. Every time you open the fridge or the pantry, you have a choice. Take a second to think about it. What are your options today?
*Hard boiled eggs. Easy to make for the week. Easy to carry. Easy to eat. Good source of protein. Have one or two with fruit as a snack.
* Do not allow yourself to get starving. For me, this spells disaster. Always try and plan ahead. Have a plan B. If you forgot your lunch at home, what is your safety net at work other than the fruit on your desk? Maybe something frozen that will keep for a long time? A lean cuisine?
My mother was a dietitian. She had her own business. But, as you can imagine, a single parent of 3, can't survive on the income of subjects who want to lose weight. Losing weight isn't easy and staying on track is even harder. The average person was my mother's client. And from the people I know, being an average person means a 30/70 chance of staying on your diet. Meaning a 30/70 chance of my mother getting and keeping her clients. I saw at a young age how common it was for people to give up on their health goals. Even my mother struggled with her weight and this was her business.
HOW IT IMPACTED MY LIFE:
So at a young age I was taught that going on a diet was only temporary. People would get on their health kick, lose some weight and maybe exercise then give up from exhaustion. Do you think athletes wake up one day and say, "Today, I am going to run a marathon!", then go and do it? If they don't quit, they will collapse from exhaustion or whatever else it takes for their mind to tell their body to stop the foolishness.
FOR ME, IT HAS TAKEN BABY STEPS:
1. The very first thing I did (and the only thing) was back in 1998. I signed myself up for a swimming class in college. It was three days a week for two hours. I dropped 20 lbs with out even thinking about it. This encouraged me to change my diet a little - remember, baby steps - this isn't a reality TV show, this isn't The Biggest Loser. We all have real jobs and real lives. We are not in a state of the art facility with personal trainers and chefs.
2. I cut back on what I could handle cutting back on. For me I was eating high fat foods. I knew I could cut back on my fat and still enjoy good food but not feel like I was starving. My favorite fat was CHEESE :) so I cut out all cheese from my diet. That was all. I lost another 10 lbs.
3. After I made a B in my swimming class (embarrassing - I skipped a few classes) and the semester was over, I was so proud of myself that it encouraged me to continue working out. I didn't know what I was doing but I new I had to keep moving. I tried walking everywhere I could, Riding my bike, and going to the gym two times a week. I continued to lose weight.
4. My mother got mad at me for not eating enough protein. I added protein to my diet and started drinking more water. I found that I had more energy for working out. Working out was beginning to be something I enjoyed.
These baby steps add up! Some people think its all or nothing - Cold turkey - cut out the crap and go run a mile. Not for me! If, you do that to me, my body will rebel and it wont be fun. You have to ease into it. Let your body and mind there is a change coming. Get your body addicted to those glasses of water, the fruit snacks, and the increase in activity. Then, add another new task. Add something positive first for a while - a week or two. Then take away something unhealthy - focus on one day at a time with a one week goal. You can do anything for one week, right? Your body might go through withdrawals if its a significant change - expect and prepare for this.
MY EXERCISE IDEAS:
*Sign up for a REAL kickboxing class - not only is it exciting but it costs money. I find that if I invest in my health financially, I tend to make sure I use what I pay for. Prepay for 6 weeks or so.
*Try the Spinning class offered at your gym - don't go in there like a hero if you have never done it before. Go early, talk to the person leading the class, tell them you are new and are not so sure about it, and then take it easy during your first class. Don't be discouraged if you don't like it. This is part of learning about yourself.
*Walking or running - It doesn't cost a thing. Use time or distance as your motivator. Tell yourself , "All I have to do is walk 2 miles" or "All I have to do is walk for 30 min. Then you can build on this. Just be sure that what ever you start with, learn from it. To easy? Kick it up a notch next time. Too hard, slow down or reduce your distance or time, then build back up. once a week at a little something to your walk.
*Used to play sports in college or high school? Join a city league!
*Never been one to exercise? Try Yoga or Pilates. Most gyms offer it as a part of your membership. You can also buy a class. Once again - prepay for 6 weeks or so. BUT DON'T BE FOOLED! These are really exercises and you will definitely feel it the next day but this is a low impact activity if everything else is not your speed.
Remember, you don't HAVE TO do anything. Yet, ANYTHING is better than nothing. None of the above sounds right for you? Change it up a bit. What ever goals or types of activity will get you going, do it!
MY EATING IDEAS:
*Drink a glass of water before every meal.
*Stock up on fruit. They may not be what you are craving but its amazing how they will deplete your cravings for cookies or sweets once you start eating them. Have them everywhere! on your desk at work, at home, and in the car.
*Leave the box of Twix or cookies or bag of chips in the pantry. Let them serve as a reminder to you. Every time you open the fridge or the pantry, you have a choice. Take a second to think about it. What are your options today?
*Hard boiled eggs. Easy to make for the week. Easy to carry. Easy to eat. Good source of protein. Have one or two with fruit as a snack.
* Do not allow yourself to get starving. For me, this spells disaster. Always try and plan ahead. Have a plan B. If you forgot your lunch at home, what is your safety net at work other than the fruit on your desk? Maybe something frozen that will keep for a long time? A lean cuisine?
Saturday, January 1, 2011
Weigh-In Day: Fruit and My Health
Today is the last day of my first week of eating differently to achieve a greater level of fitness for myself. My long term goal is to be able to run more efficiently and increase my speed.
Last Saturday I weighed in at 152.8
Today I weighed in at 151.4
Total loss for this last week = 1.4 lbs
18.6 out of 20 lbs to go...
Workout Today:
Warm up
5 min running using my new Chi Running Form
2 min walking at a fast pace
Repeated 6x
Stretched
Total distance =3.5 miles
Total time = 40 min
My Best Accomplishment This Week: Fruit
http://www.thefruitpages.com/
When I was growing up one of the things that frustrated me most was when I told my mom I was hungry and she would respond, "Eat a piece of fruit." Even better was when she told me, "Drink a glass of water."
This week I traded those frustrating memories into positive lessons. Tuesday I found myself just sitting at my desk staring at my apple - it was 10:30 am - too early for lunch but I was so hungry. The apple had been on my desk since the prior Friday and I was worried it was too ripe and too soft (I cant stand it when they get grainy). My thoughts would shift from the apple to the the chocolate in my drawer. It sounds so dramatic but when I am hungry, all sorts of craziness develops in my mind. I didn't want the apple AT ALL - but I was hungry! Then I realized I was thinking way too much about the damn apple! Just eat it!!! I grabbed the apple off my desk. As soon as I bit into it and tasted how sweet it was, my whole mood changed. It was perfect. I didn't even want the chocolate anymore. I enjoyed every bite.
Last Saturday I weighed in at 152.8
Today I weighed in at 151.4
Total loss for this last week = 1.4 lbs
18.6 out of 20 lbs to go...
Workout Today:
Warm up
5 min running using my new Chi Running Form
2 min walking at a fast pace
Repeated 6x
Stretched
Total distance =3.5 miles
Total time = 40 min
My Best Accomplishment This Week: Fruit
http://www.thefruitpages.com/
When I was growing up one of the things that frustrated me most was when I told my mom I was hungry and she would respond, "Eat a piece of fruit." Even better was when she told me, "Drink a glass of water."
This week I traded those frustrating memories into positive lessons. Tuesday I found myself just sitting at my desk staring at my apple - it was 10:30 am - too early for lunch but I was so hungry. The apple had been on my desk since the prior Friday and I was worried it was too ripe and too soft (I cant stand it when they get grainy). My thoughts would shift from the apple to the the chocolate in my drawer. It sounds so dramatic but when I am hungry, all sorts of craziness develops in my mind. I didn't want the apple AT ALL - but I was hungry! Then I realized I was thinking way too much about the damn apple! Just eat it!!! I grabbed the apple off my desk. As soon as I bit into it and tasted how sweet it was, my whole mood changed. It was perfect. I didn't even want the chocolate anymore. I enjoyed every bite.
Friday, December 24, 2010
"CHUBBY"
Merriam-Webster defines Chubby as: "Plump"
I have to admit this definition actually made me feel better. I think it’s because it left out the word "fat"...
Me and My Fitness:
Some ancient graphs show that I should weigh anywhere from 105 to 115. And I assume that this is possible ... IF I had no muscle mass what so ever!
I teeter between 150 and 155 lbs.
I am 5'2"
I am 34 years old.
105-115 sounds grossly underweight for me. I don’t want to be skin and bones. Matter of fact, I would rather have a little extra than none at all.
My weakness? COOKIES.
When am I at my weakest? During PMS.
Yes, folks. I am using this excuse.
You see, my hormones rage so out of control, sometimes I think I have some sort of rare disease that no one cares to know about other than myself...
I have tried it all. Herbs, exercise, weight loss, dairy free, more fruit, more veggies, no meat, birth control, anti depressants, ice, heat, extra sleep, and magic potions.
Why is this so important that I am sharing it with you? Because it plays a huge roll in my failed attempts to stabilize my diet and my exercise for more than 20 consecutive days. Like people must do in running to break through to the next level, I have to ignore what my brain is telling me during these two weeks and push through it with out allowing my hormones to throw me off track...
Running:
I have been running now for a little over a year. I think it is now a lifelong habit - although at times I worry I will just stop one day due to my lack of improvement and the discouragement this causes.
I like to see improvement when I run. And for the first 6 months I saw A LOT of improvement. Then I got my first injury :( It was really tough. I am still careful of pushing myself to far in fear of re-injury.
My Weight:
Most of all, the excess weight I have had since I was 6 years old, has affected my fitness today more than I ever thought it would. My joints have been weekend and abused. My heart has been strained. My tendons and posture have been tortured.
I didn’t realize this back in 1998 when I was 200 lbs (75 lbs overweight). But I had finally decided to do something about my weight. I signed up for a college course in swimming. I cut out most fat from my diet. I allowed myself 20 grams of fat a day. It worked. I lost 70 lbs and got down to 125 lbs in about a year. I was going to the gym and I was feeling great. But I never REALLY challenged myself physically. Not until my running stopped improving and not until I had my first injury 6 months ago.
Conclusion:
This is my first blog. I currently weight 152.8 (as of this morning). My goal is to lose 20 lbs but in a lot healthier way this time. I would like to lose 1 lb per week. This puts my goal date at May 1st, 2011.
Follow along to see how I do. I will try and post my progress every day - weighing in only once a week - Saturday mornings.
I have to admit this definition actually made me feel better. I think it’s because it left out the word "fat"...
Me and My Fitness:
Some ancient graphs show that I should weigh anywhere from 105 to 115. And I assume that this is possible ... IF I had no muscle mass what so ever!
I teeter between 150 and 155 lbs.
I am 5'2"
I am 34 years old.
105-115 sounds grossly underweight for me. I don’t want to be skin and bones. Matter of fact, I would rather have a little extra than none at all.
My weakness? COOKIES.
When am I at my weakest? During PMS.
Yes, folks. I am using this excuse.
You see, my hormones rage so out of control, sometimes I think I have some sort of rare disease that no one cares to know about other than myself...
I have tried it all. Herbs, exercise, weight loss, dairy free, more fruit, more veggies, no meat, birth control, anti depressants, ice, heat, extra sleep, and magic potions.
Why is this so important that I am sharing it with you? Because it plays a huge roll in my failed attempts to stabilize my diet and my exercise for more than 20 consecutive days. Like people must do in running to break through to the next level, I have to ignore what my brain is telling me during these two weeks and push through it with out allowing my hormones to throw me off track...
Running:
I have been running now for a little over a year. I think it is now a lifelong habit - although at times I worry I will just stop one day due to my lack of improvement and the discouragement this causes.
I like to see improvement when I run. And for the first 6 months I saw A LOT of improvement. Then I got my first injury :( It was really tough. I am still careful of pushing myself to far in fear of re-injury.
My Weight:
Most of all, the excess weight I have had since I was 6 years old, has affected my fitness today more than I ever thought it would. My joints have been weekend and abused. My heart has been strained. My tendons and posture have been tortured.
I didn’t realize this back in 1998 when I was 200 lbs (75 lbs overweight). But I had finally decided to do something about my weight. I signed up for a college course in swimming. I cut out most fat from my diet. I allowed myself 20 grams of fat a day. It worked. I lost 70 lbs and got down to 125 lbs in about a year. I was going to the gym and I was feeling great. But I never REALLY challenged myself physically. Not until my running stopped improving and not until I had my first injury 6 months ago.
Conclusion:
This is my first blog. I currently weight 152.8 (as of this morning). My goal is to lose 20 lbs but in a lot healthier way this time. I would like to lose 1 lb per week. This puts my goal date at May 1st, 2011.
Follow along to see how I do. I will try and post my progress every day - weighing in only once a week - Saturday mornings.
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