Motivational Monday - 1/7/13

Whew!  It's Monday again (at least it was when I started writing this post...oops!) and I think I am finally getting back on track after the skewed schedule of the holidays.  As usual, I had delusional grand plans to blog like crazy over the holidays.  Um yeah.  Sorry that didn't happen.  Instead I got a few things done around my house, enjoyed time with my family, worked out a bit more than usual, and put the finishing touches on the Biggest Loser contest I am hosting for fit camp....whew!  That sounds like a lot!  It was but it was a truly a blistfully relaxing holiday break!  Now that it's Monday and the first full week back at work, I am hoping I will survive!  Not sure I remember what it's like to work a 5 day week, but here goes nothing!

As you may have noticed, one of my new Year's goals was to be more consistent about logging my food.  I can say that so far so good.  You can follow me at My Fitness Pal....I can always use some more accountability partners!

I am also striving to post more on my Losing It facebook page.  Be sure to stop by there and "Like" the page.  My goal is to post something once a day....again so far so good!

So on to my weekly results (Dec 31-Jan 6)
Monday weight:  212.6

Weekly scale +/- (Mon-Sun all weights):  1.0 pound loss (but still up 1.2 from the last Monday post on 12/17...doh!)

Workouts last week:  7

Workout minutes:  235 I think - Harder to track now that I am not solely on the treadmill

Total miles last week: 14.12 (actually less - I know my runkeeper GPS was off on my 2 outdoor sessions this weekend.  Prob take off 2 miles)
No photo this week

This quote has brought me to my 2013 mission:  Variety is the spice of life.  99% of all I have been doing for exercise lately is cardio - walking/jogging on the treadmill.  It started out working great, but I hit a plateau again in December.  I have heard repeatedly that you should do 3 days cardio and 3 days strength and I have just struggled to change my routine.  So my mission right now is to add variety to my foods and workouts in an attempt to keep my body guessing.  

My main struggle this week....getting into a new routine.  I am trying to change things up so getting out of my rut is presenting some new challenges to overcome...getting myself to do different workouts, different workout times, new activities, new schedule....ah change.  I am trying to embrace it.  All in all I think its going pretty well. It definitely feels odd....going from doing the same workout all the time, at the same time of day to such varied routines, times and intensities - I am working on not feeling guilty when my workout isn't a 40 minute high intensity run.  I struggle with being ok that I get a lower calorie burn on the days I do yoga or another activity.  I am trying to get my brain to realize that I need those activities too so I can be successful.  I also struggle to keep myself on track and doing something every day.  My favorite part of having a routine is not having to think about what to do - I just would do it.  Having to think seems to give time for life to get crazy and make me question if I have time and for my inner fatty to try to come up with excuses why I should just sit on the couch instead.  But it is a process and I am striving to make today just a little better than yesterday.

What are you doing differently in 2013?

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Motivation Monday

Welcome to another edition of Motivation Monday!  I am excited about my results last week!

Weekly results:

Weekly scale +/- (Mon-Sun all weights):  down 4.6 pounds (GREAT week!!!)

Workouts last week:  6

Total workout time: 3 hs 54 min

Total miles last week:  18.7

I had the best week I have had in a loooooong time and it feels AWESOME!  Not to sound like a broken record, but I really credit my recent success to running.  I am trying to run every day to keep up with the weight loss I am having and keep the momentum I have gained on my running pace/confidence.  Since I have finished c25k and don't have the scheduled training sessions, my go-to run is w6d2 - 10min jog/3 min walk/10 min jog and then finish a 5k distance with fast walking.  This week I need to plan my next c25k training schedule - my goal will be to increase my speed/pace.  I am thinking of doing a couple of days of tabata sprint training in the week and then keep up with the longer runs on the other days.  I am also working on planning a strength training routine to help with weight/resistance training.  

Upcoming goals - December:

• Continue next round of c25k training to improve pace
• Begin sprint training
• Begin strength training workouts
• ONEderland (under 200 lbs) by 12/31 (a lofty goal, but I am trying anyway)
• 4 rest days (1 per week)

I am sooooo excited to get to ONEderland again, this is my motto for the month of December.

I am not allowing myself to use the holidays as an excuse.  I have bigger goals than the cookie, eggnog, or other "treats".  To me, feeling better physically and mentally is more important than giving in to temptation for something that will last such a short time.  Not to say I will be perfect and not eat a thing, but I am trying to ask myself is it worth it and try to stay as strong as I can, which is better than my over-indulgent inner fatty used to do. The strength I am gaining will last so much longer than those "treats".  Meeting my goals and doing my best is the best gift I can give myself this Christmas.

It is only the third day of December.  It is not too late to set your monthly goals and get started on them.  Even if you don't meet them all, you will be much further ahead than if you never set the goals to begin with.

What are your goals this month? 

Sharing my Monday outfit with you...

Pants I got at Goodwill (since I keep "losing out" of my clothes so fast I don't want to pay retail for transition clothes right now!) for $4.99!  They were too small at the time and I could barely get them on and no prayer for zipping them...got to wear them for the first time today.  I feel like I have long thin legs in them.  

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Slogging

Many people may disagree with me but by my own self proclamation, I am not a runner (yet).  I am not a jogger (yet).  Right now I am a slogger.  You might wonder what a slogger is.  It's a Jen-ism.  It, by my definition, is painfully slow jogging (pretty much fast walking if you want to get technical) hence the mash-up creation of "slog".  But I have to come to you today and sing the praises of the C25k program.  It is honestly INCREDIBLE!  It has made me into the slogger I am today.  I know I am lapping everyone on the couch, so I am making improvements.  And I will hopefully get to where I am proud to say I am a runner someday.  But I have to say I am not a fan of running.  I have never liked it.  I am pretty sure I faked asthma (and other illnesses and ailments) in middle school to get out of running laps in gym class.  But c25k has amazed me time and time again and I am high on the thrill of proving myself (and that annoying voice in my head that tells me I can't) wrong (ok I love proving anyone wrong....even if it has to be myself)!  I had in my head that I just couldn't do it.  But I have been proven time and time again that I actually can.  I am left shocked, stunned, thrilled, stoked and just plain PROUD!!!  And I owe it all to c25k!

So now that I have explained slogging to you, you may be wondering what c25k is.  It stands for couch to 5k.  Basically, it is a training program to get couch slugs like the former me to be able to jog/run a 5k (aka 3.1 miles).  There are three 30 minute workouts a week consisting of a 5 minute warm-up walk, a variety of run/walk combinations that increase the amount of jogging time each week until you are running (in theory) a 5k, and a 5 minute cool down walk.  Now at my slogging pace, I will not actually be to the point of doing a 5k in 30 minutes, but that's OK!

C25k tools

Now you may be wondering how does this program work?  How do you know when to run, when to walk, and for how long?  There are 3 ways to participate in this training program.

• Manually - you can get the c25k training program details (how long to walk/run for each day of the training) from their website - http://www.coolrunning.com/engine/2/2_3/index.shtml or other sources online.  Then use a stopwatch or the timer on your treadmill to manually figure out when to walk/run.  Pretty much a pain, but better than nothing!
• Podcast - there are several people that have created Mp3 podcasts you can download to your mp3 player, computer, phone or any other techo device that would work to listen to while you run.  They typically have a set playlist of music and a recorded voice will talk over the music and cue you when it is time to run/walk.  Just google "c25k podcast" or something similar and you should get lots of results to check out and find something that will suit your musical tastes.  Downside here is you are stuck with the music they pick.
• iPod/phone app - there are apps you can download from the istore or andriod marketplace that will work with your music.  Some have a small fee, but there are also several free ones.  You just play the music of your choice (more info on what I do below) and start the app.  The app will show you a timer (don't feel obligated to watch the timer though!  In fact, I encourage you NOT to!) and will cue you over your music when it is time to run/walk.  The best part about this is you have control over the music you listen to!
• Personally, I use the free Zen Labs app.  Its been reliable, easy to use.  I can post an update to facebook and twitter if i want after I complete my training for the day.

Speed
I told you my slogging is slow.  How slow?  Like 4.0 mph (4.3 max so far) slow.  So that is like a 47 minute 5k.  For those of you that keep up with the blog, yes that was about the exact speed that I finished my last 5k a couple  of weeks ago in which I slogged a mere 8 minutes (but alas, 8 minutes more than I ever had before!!).  I am only 5'4" and I don't think I have a very long stride.  So it has been a lot of work to speed up my short, stubbly little legs.  Basically my slog is the same speed as my brisk walk, I think I just bounce more or something.  When I alternate between the run/walk sections of the training I only bring the speed down 2 or 3 tenths at the most.  Some days I have been able to walk at the same speed.  That's depressing.  But I have heard from others and have found this to be true from my personal experience....I am focusing on getting through the daily training, not how fast I am while doing it!  If I run at a faster pace but have to give up and stop partway through, that defeats the purpose and is quite frankly demoralizing!  So instead I focus on making sure I am at a manageable pace and can make it through the session.  When I have completed the program, I will start over and work on improving my pace, so I at some point I could conceivably actually be doing a 5k in 30 min..

Indoor or outdoor?
Personally, I prefer indoor on my treadmill, but MANY people will tell you outdoor is the way to go and that it is actually easier.  For me, I have realized that I like to look at the outdoors, but I don't necessarily like to be in it, especially for something like slogging!  I don't do temperatures when doing physical activity so if it isn't a perfect 65-75 degree day, I struggle.  I have trouble with my lungs and sinus burning in the cold and I get heat exhaustion pretty easily so have to watch the heat.  I did struggle with the treadmill at first.  We had a couple of nice days, so I did 2 training sessions outside (in KS, we have few days where it's not too hot, too cold, or too windy in my book).  In my outdoor runs I learned to self regulate my pace and to not watch the timer.  Again, I am thinking that once I get through the training program successfully, I will work on challenging myself in other ways and one would be to do it outdoors.

Music
Some people create their own playlist of fave music.  I haven't gone this route yet.  I am cheap and am not a big fan of buying songs. I have a zune membership for unlimited downloads monthly, but I can't do the app and the music on that device (oh don't get me started on my love/hate relationship with Zune).  I personally have been using Pandora.  If you search for "workout" in the stations you can find one for about any kind of music you like.  I like that I can tell it if I like the song or not and it will adjust my playlist to what I like.  The downside is that if you want variety, it is harder to get.  If you do want to go the route of creating a playlist, you can google and again come up with tons of results!  I have also been experimenting with watching tv  while slogging.  I like the beat of the music, but I like the distraction of tv too....I can't hear my brain complain as much.  So sometimes I have put the tv on mute just to have something to watch and then listen to the music for the beat.  My personal experience here is that I need my FAVE songs and a good beat is a MUST if I am going to do music.  So I think I will be working on a playlist before my next 5k.

Shoes
GET GOOD SHOES!!!!  I have heard from sooooo many people this is a must and I wholeheartedly agree!  I tried to start c25k before I got good shoes and I was miserable and think I ended up with plantar faciatus.  OUCH!  Part of getting good shoes is getting fitted for them (not just picking them by how they look or the color like I used to do).  I HIGHLY RECOMMEND going to a running store and having them fit you.  They will check out your feet, and watch you walk to determine the type of shoe that will best suit you (I have super flat feet).  They will have you try on several pair before making a decision.  I have even heard some stores even have a treadmill so you can "try before you buy" to make sure they are comfy.  I have also heard that if you buy them and hate them when you run the first time, some stores will let you exchange.  Also, it is recommended that you replace your shoes after 300-500 miles (instead of when they start falling apart like I used to!).  The cushioning will begin to break down over time and can actually lead to injury if you run on old shoes.

Compression pants
Compression pants/capris are a gift from heaven and a must have as far as I am concerned.  They keep my jello from being too wiggly and giggly.  I actually don't feel completely self-conscious in them and almost feel "skinny".  That is saying a lot.  And I think it is easier to do a workout when you are not competing with the resistance layers of fat or extra skin.  I wear them for jogging and doing Jillian videos...the more high impact stuff.  I got my pants at Old Navy and LOVE them!!!  Only about $22 they are affordable and awesome!

Sports Bra
When you are as well endowed as I am, you definitely need a GOOD sports bra that can hold the girls in place through a strenuous workout.  Since I never used to workout, I never had to worry about it.  And even when I started working out, I was just walking so I just used my ill-fitting and completely unsupportive uni-boob sports bras I got while nursing my youngest.  So when I started doing jumping jacks during Jillian's 30 day shred and eventually jogging, a new bra was a quick must!  I wasn't really sure what to buy, but didn't want to have to order something online (although that's usually how I have to get my bras....could never get my size in stores before) so I just checked out the local Target to see if the girls have shrunk enough for semi-normal sizes yet....and I was shocked to find one I loved!  A Champion Racerback and score....it was under $20!  This thing securely holds the girls in place so there is no pain or discomfort (or black eyes).
http://www.target.com/p/c9-by-champion-womens-racerback-sports-bra-assorted-colors/-/A-13785498#prodSlot=large_1_12

Compression socks
I don't have any compression socks yet, but have heard of several people that swear by them.  I am considering putting them on my Christmas list.  Some of the reported benefits of compression socks include:

• improved oxygen delivery to muscles
• accelerated lactic acid removal
• stabilization of the lower leg for greater muscle efficiency
• enhanced venous return to the heart through a more efficient calf muscle pump, leading to increased endurance capacity
• cramp prevention
• minimized muscle fatigue as a result of more compact muscles, which enhances balance and proprioception and reduces muscle fatigue

Tracking/logging

I also use a couple other tools when slogging.  Yes I feel like the bionic woman with all the gadgets and gizmos I have attached to me and it takes me 5 minutes to actually start my slogging adventure because of how long it takes me to turn everything on (I kid....a slight exaggeration here) but what can I say....I love data!

• Body Media Link armband - I use this to track my daily calorie burn.  It has really helped me understand what my body is burning.  I have found that the machine and other estimates are just not very accurate and this helps me to determine what my caloric intake needs to be.  I also find that I am challenged by trying to beat my own personal records for steps taken, calories burned, intensity, etc.  I love this!!!

• Garmin FR70 - a watch to time my slogging, it has GPS to track my courses, I can log laps to get my split times, and it's a heart rate monitor.  My favorite thing about it is that it is compatible with my body media armband.  I got mine on Amazon.

• Runkeeper - another phone app I use to log my slogging.  I use this one because it will play over my music and tell me my time, distance and pace.  That was especially helpful during my last 5k.  It was nice to know how I was doing without trying to look at my gadgets all the time!  My favorite part about this one though is that it links to my wellness tracking for work so I don't have to log my workouts to get my incentive points.  

Results

I have always been slow.  I have never liked it.  I hope that someday I might tolerate it, or even come to like it, dare I even dream to oneday ever love it?  But for now I like it because it is making the #$&%! scale move in the right direction.  I started c25k at the end of September.  Since then I am down about 7 pounds.  I truly credit this change in my workout for finally breaking through my plateau (I only lost 2.2 pounds for the entire month of Aug).  I have started seeing consistent losses on the scale for the first time in a long time!  It feels like the most recent 5 pounds gone has taken a lot less time (and frustration) to come off!  So I can now officially say that I am down 65 pounds from where I started in Aug 2011.  

(pardon the crappy, blurry cell phone pic...I was obviously shaking with excitement!)

I am excited with the changes in my body, but most importantly in the changes in myself and my ability to conquer something that has been a challenge to me most of my life.  So I suck it up and slog on.  Here's to one day being a true runner in my own heart.

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Being rewarded for working out....ummmmm YES please!

For those of you that know me, you may recall that I am a tad bit PRIZE MOTIVATED!  Just a smidge really (not sure if you picked up on the sarcasm font, but by that I really mean A LOT!!!!)

I found out about this awesome FREE website that will REWARD you with PRIZES for your daily activity.  SCORE!!!  What a great way to be motivated to workout for someone like me who would much rather sit on the couch or in front of the computer!

Basically you get points for the number of steps you take and for each activity you log.  It will also integrate with Runkeeper, Body Media Fit (score for me!) and other aps so you don't even have to manually log all of your activities.  Even better!  And you can add friends and they will also help you earn points.

There aren't tons of prizes but I signed up for a $5 Amazon gift card...I figured that was pretty versatile and something I would actually use.  I have a kindle account, so if nothing else that is about 50% or more off a new book to read.  It takes 2,000 points to earn.  So I figured it would take me a while to earn it.....I think I may be surprised on this one.  I signed up Monday, so this is only day 4 and I already have 488 points so about 24% (and not all have loaded for today).

So check it out if you want a simple way to earn rewards for working out and doing physical activity check out Every Move!

https://everymove.orghttps://everymove.org

And if you sign up, don't forget to add me (Jennifer Owens) as a friend so we can both earn more points!

Why on earth didn’t I do this sooner???

I have been ready to throw my scale out the window lately.  I am an obsessive scale person.  I know, that is just asking for problems.  There are peaks, valleys, hills, plateaus, yada, yada, yada throughout this process.  But it’s how I deal.  I don’t do well with "not knowing".

Every morning after I get up I go to the bathroom (preferably a #2 also, to get a lower number….TMI I know.  But admit it, it DOES make a difference and secretly you ALL want all the help you can get when it comes to weigh in time!) then strip down to my birthday suit and jump on the scale (while crossing my fingers).  And I log all of my daily weights.  I have told you before that I am a spreadsheet queen. 

So with all that historical data I have been able to see that I will fluctuate up and down a bit throughout the week and so in the past I have been able to expect that as my normal.  I also have been keeping a weekly average that keeps me from getting too sucked into the daily ups and downs and to realize that I am still losing weight.  The problem is that that I don’t think I look at those weekly averages enough.  I think if I did I might be more patient and less crazy (well a girl can hope!)  I got spoiled with GREAT numbers in May…I was pulling 3+ pound a week losses for a month.  That was NICE!  Then I had a week that I stayed the same and a week that I gained 0.1 (around the time of my birthday, so understandable) but after that I have gone back to a weekly average of 0.5-1.5 pound loss per week.  The numbers I am currently seeing are much more realistic and normal.  Every health professional will tell you 1-2 pounds a week is the safest way to lose weight and keep it off.  Yeah, yeah, yeah, but seeing those big numbers sure feels soooo much better!  And again, especially when you have been spoiled by having good week(s) (not to mention seeing those around you celebrate the success of big losses!)  it is HARD to go back to those smaller numbers!! 

Again, I know those daily fluctuations are part of the normal process, but somedays I want to throw a full-ont temper tantrum like my 3 year old (complete with kicking, screaming, stomping, crying, throwing myself on the floor and flailing around like a fish out of water) because I do the SAME basic THING every day…eating well, eating my target number of calories, exercising, drinking water, etc.  and one day I will hit my best number yet and the next I am back up 2 pounds.  It just feels like a constant rollercoaster – ups and downs.  In theory it is supposed to be as simple as calories burned vs calories consumed.  But we all know (or are quickly finding out) that there is sooooooo much more to it that that!   At that brief little moment I sometimes find myself asking why I bother?  But it is a very short moment, because I know I AM making positive changes.  And I would never give up how far I have come.

When I get frustrated, I tend to try to look at the situation differently and see if there is something else I should try to get the results I want.  So out of my recent frustration moments I decided to try measurements.  Why the heck not?  What did I have to lose?  If the scale wasn’t moving (it was just wasn’t seeming like it!), maybe something else would.

So I took my first measurements on July 12^th.  I measured again just over 2 weeks later on July 28^th and I was frankly shocked at the results!  I lost over 17 inches total.  That’s over a foot!  Holy moly!  This really shouldn’t have come as a total shock to me since I was exercising more, but somehow just seeing the numbers made me realize how much things had been changing I just wasn’t aware because I was only focusing on the one measurement of the scale.

I took my measurements again, just over 2 weeks later, and I have lost another 4.25 inches total!  That is 21.25 inches total lost in right about a month!!!! Suck THAT you stupid scale!!!

WOW!!  But while that is an amazing result, I find that it leaves me feeling less satisfied that when I hit a big loss on the scale.  I don’t have the same level of excitement or pride.  I don’t seem to enjoy that success nearly as long as I do hitting a new personal best on the scale.  So that leads me to ask myself why is that??  Is it because we are conditioned that the scale is THE measure of success when losing weight?  Well ladies, if so, I think it is time to change that way of thinking!  What these frustrations have made me realize and finally understand is that the scale is just ONE measure.  It is NOT the end-all-be-all when it comes to success.  So remember to take a holistic view of your success and consider other measures.

• Scale
• Measurements
• How clothes are fitting?
• try an outfit that fit before and see how baggy it fits now
• try on an outfit that was too small before and see how it fits now
• How are you feeling?
• Do you have more energy?
• Are you sleeping better?
• Are you happier?
• Are previous medical issues improving (blood sugar, blood pressure, cholesterol, digestive issues, etc)?

I know a zillion really smart people have said before that the scale is only one measurement.  And I should have listened.  But I tend to be pretty hard headed and stubborn and like to have the brilliant ideas myself instead of listening to what others tell me.  They are really not my own brilliant ideas, I just like to think/pretend they are!  Someday I hope to try to learn something the easy way (by listening to others) for once!

Throughout this journey, I really have had no regrets (other than to wish it would come off faster)…until now.  If asked that question today, I would have to say that I regret not taking measurements from the very beginning.  If you are just getting started, I encourage you to take your measurements so that later on you will be able to see in another way just how far you have come!  And use it as a way to keep from getting too frustrated with the scale when it isn’t moving as fast as you want it to be.  If you have already started your journey, it is not too late to start taking measurements now!  As with anything in this journey….just start!  Tomorrow is a new day! 

A little thought to leave you with today...

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Competing against....myself!

One of the things that I have been trying to do is push myself in the exercise department. Exercise does not come easy for me.  It is something I avoided like the plague for years.  But I also have a competitive streak that really comes out with a vengeance from time to time.  However, I have realized that I can't compete with other people.  


I have friends that are runners.  They run 5k's, 10k's, half marathons or just regularly.  That is NOT me (yet....I reserve the right to say maybe someday...yes, I also have a very optimistic streak).  I have friends that walk/run faster than I do.  I have friends that burn what seems like a zillion calories in a day from exercising in some form or another - they go harder or longer than I do.  I know that I am not at the same level as some of my peers.  I am just starting out on exercising and I will not be able to run a marathon tomorrow.  


That said, I do want to push myself  and keep making improvements.  So I have recently realized,and perhaps more importantly, accepted that the only person I can compare myself to is ME.  My goal is to make each day a little better, a little stronger, a little faster than my last. And I have realized through this that I do my best work when I am pushing and challenging myself.  


So rather than compare myself to others and getting depressed about how I am not stacking up and comparing to others, I have chosen to compete with me, myself and I.  I try really hard not to, and think I do pretty well with not comparing myself to others.  I am built different than others, I have a different body chemistry than others, I have different motivation than others....we are just not the same!  What motivates me is different. What works for me is different.  So what good would it do me to compare myself to them?  In my opinion, that just leaves me feeling inadequate and ready to dive face-first into a plate of highly caloric foods.  I really don't need that now.


So you might be wondering how I manage to compete with myself.  Good question!  Each day I push myself to work out longer, farther, faster, harder than I did before.  I started out not being able to even make it 5 minutes on the elliptical the first time I tried it.  But I timed myself and the next time I worked out on it, I wanted to make sure I was going longer than I did before.  And the  next thing you know, I was up to 45 minutes on it in no time (less than a month).  


If I worked out 200 minutes last week, this week I want to work out for 210 minutes.  If I burned 235 calories the last time I did 3 miles on the treadmill, the next time I want to burn 240.  I have started doing Jillian Michael's 30 Day Shred video....when I started, I was stopping often.  The jumping jacks kicked my @$$!  Now I am able to get through the first set of cardio (jumping jacks and jump rope 2x's each) without stopping.  I am working on being able to get through all of level one without stopping at all!


I have been monitoring my time on the treadmill.  I started out at a 3.0 pace and would increase my speed every 5 minutes.  At the end of my workout I log how long I go and how far I go to get an average pace for my workout.  My goal is to continue to improve and beat my best pace.  Now I am able to start out a workout going 3.3 or 3.4 mph, to increase my speed more often than 5 min, to last longer on the higher speeds, and increase my overall pace.  So I continue to beat myself and my previous achievements.  YAY ME!!!


I have even started doing this with jogging....I started off going 1 minute, the next time 2 minutes, the next time 3...and so on.  I keep hoping that one of these days I could actually turn into a "runner".  Ha, ha, but a girl can dream, can't she!


I do this with all aspects of this journey - exercise minutes, calories burned, weight (always hoping to see a new "low" number on the scale), clothing size, inches...etc.  Always striving to beat my personal best IN SOME WAY.  Having more options keeps it easier to have more frequent success here, which leads me to be in a more constant positive state of mind and able to continue to push forward.  


So I encourage you to choose to compete only with yourself.  Don't get down on yourself because you are losing as fast as someone else, aren't the same size that someone else is, aren't doing the same workout that someone else is, aren't running as far or as fast as someone else.  Chose to beat your own best.  Then be sure to acknowledge, accept and celebrate each victory!  You have earned it!!!


This post has been percolating in my head for a while now.  In fact, I started drafting it weeks ago!  I am thrilled that I could spend some quiet "mommy time" on my mini-vacay to get it completely out on paper and share it with all of you (even if it is super duper late....or early depending on how you read the clock).  I think some of my peeps have been struggling with this one lately, so totally worth it!!!


I would LOVE to hear back from you on what your personal victories are!  :o)

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My combination lock theory

I recently had an epiphany that losing weight is like trying to open a combination lock.  You can be so close, you can feel the lock start to open but even one tiny detail that is out of place will leave it stuck in place.   I am a very visual person so for me the analogy of a combination lock really sticks in my mind. 

As I have said before, I believe that all bodies are different.  They are complex machines that operate in similar ways, but no two run exactly the same.  We all have our own “fingerprint” if you will.  While general theories and plans work for many, I believe that you need to tweak things to compensate for the chemistry combination in your own body.  Hence, the introduction of my combination lock theory.  Everyone has their own unique, specific combination.  The dials may need to be tweaked differently to get my lock to open vs yours.

I feel this has been true with my weight loss journey.  If my weight loss numbers aren’t what I want them to be I start thinking of what I can do to tweak the combination lock to get it to spring open.  Did I drink enough water today?  Did I eat too many calories (or too few)?  Did I get enough sleep?  Did I have too many carbs?  Not enough protein?  Too much sugar?  Did I work out long enough?  Was it at a high intensity level?  Do I need to change my workout routine?  You get the picture. 

There are so many opinions on what is healthy and what is not that it can be difficult to navigate….low carb, low fat, “clean”, high protein, high fiber….the list could go on to infinity.  I often feel like I am on information overload.  It is hard to navigate all the information that is available out there and know what I should change to achieve the results I am looking for.

 Knowledge is power – strive to understand.  The more you learn and educate yourself, the more tools you have in your arsenal to use in your battle to lose weight and get healthier.  Do you know what your BMR is?  Do you know how exercise impacts your daily caloric needs?  What difference does the temperature of the water you drink make? 

This journey should be one of conscious decisions to lead to a lifestyle change, not a crap shoot or throwing a dart at the wall to determine what option to try today. Understand how the human body works and how changes will impact your results.   I started out not knowing the first thing about how to be healthy (obviously, I weighed 281 pounds!).  I am FAR from knowing it all, or even much, but I feel like every day I learn a new tip or trick or piece of information and I am empowered by that.  I love being in control of my results!   

Seek out sources of information to help you find the right combination!  There are lots of options all around you!

·         Experts – find knowledgeable people that are sharing information that you can easily access…tv shows, websites, facebook page updates, etc.  A few of my favorites are:

o   Chris Powell

o   Jillian Michaels

o   Dr. Oz

·         Books – I never thought I would see the day that I would be reading weight loss books, trying to gain more knowledge and insight into the battle my body is fighting.  But right now I have multiple books on my Kindle (and yes, I am actually reading them)!

o   “Choose to Lose – the 7-day Carb cycle solution” by Chris Powell

o   “Weight Loss Boss” by David Kirchoff (weight Watchers CEO)

·         Blogs – I really enjoy following specific people through their journey.  I like having an insight into their journey…what did they do that worked?  What have been their struggles and ah-ha moments?  I particularly LOVE when I can sign up to get my favorite blogs delivered right to my email inbox…no having to stalk their page for updates or worry about missing out on any because I didn’t check.  (Of course this blog has that feature…are you signed up??)

• Information
• Girl, Get Strong!  http://girlgetstrong.com/
• Personal Stories/motivation
• Mama Laughlin -  (this lady has NO filter and is hilarious!) http://www.mamalaughlin.com/ 
• Jacqui McCoy – Extreme Makeover Weight Loss Edition -  http://www.jacquimccoy.com/
• Recipes
• Eat Yourself Skinny –  http://www.eat-yourself-skinny.com/
• Skinnytaste – Weight Watchers points included -  http://www.skinnytaste.com/
• LaaLoosh – Weight Watchers points included -  http://www.laaloosh.com/
• The Lean Green Bean -  http://www.theleangreenbean.com/

I feel like I am hitting a plateau again.  My weight loss numbers are slowing down significantly.  Yes, the constant birthday and holiday celebrations of the summer are not helping but I also wonder if my body is getting used to my routine.  I am a creature of habit.  I like routine.  It is easy, comfortable, predictable…safe.   As I mentioned before, I just love watching Extreme Makeover Weight Loss Edition.  I am so amazed by the training Chris Powell does.  He is able to help people achieve amazing results in such a short amount of time.  While often such significant change isn’t sustainable and just comes back, I am following several of the “contestants” from this season and the lifestyle changes they have made seem to be lasting.  He is someone I admire for the way he motivates and encourages people.  As I also mentioned I have started reading his book.  I am intrigued to read more about his carb cycle theory.  Is this the combination I need to open my lock?  We’ll see.  If nothing else, it’s another weapon in my arsenal.

It's Q&A time...What things do you feel like are your greatest weapons or the things that have opened your lock? Now your turn!  Leave a comment to answer.....GO!

               

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• ·         Share this post with your friends....facebook, pinterest, email....the more support the merrier!  We are all in this together!  My hope is that I can inspire at least one person to make healthy changes in their life like I was inspired.  :o)

Did I just miss the end of the world??

Ok, I think I missed the end of the world!!  Something really crazy happened already this morning....I got up early to exercise.....GASP!!!!  Yeah, anyone that knows me well knows I am a total night owl.  Mornings are NOT my thing.  In fact, they are the root of all evil in my book.  I would sleep until noon every day if given the chance....but I'm not.....I have kids, so that means no sleep.

So why the radical change you ask?  What happened to shift the planets into alignment?  Well, I have been having trouble getting my workouts in during the evenings.  My husband is working 12 hour shifts in a very physical job so when he gets home at 6:30, he is TIRED!  Sometimes he falls asleep in the chair....I don't blame him one bit!  So I have dinner to get ready and entertaining a 3 year old who hasn't seen us all day and is clingy!   And I feel guilty not spending time with her when she wants it and working out instead.  So I usually try to go get on the treadmill after she goes to bed, but some nights I have just lost any motivation to workout by that point.   And yes, to those that think I am crazy, sometimes working out in the evening makes it harder for me to go to sleep.

So since I have been having trouble getting my workouts in this week, I decided to try a morning workout.  So I set the clock about 20 minutes earlier and did 15 minutes on the elliptical - which by the way is becoming my new best workout friend (well isn't THAT an oxymoron!) since I can burn a lot more calories on it faster than on the treadmill.  I still like the treadmill best overall, but who doesn't love to get a better workout in less time....uh yeah, me for sure!  The less time I have to spend working out and the more calories I burn doing it (while not hating it) the better!

So here's to continued improvement on my journey to being healthier....who'd-a-thunkit??  Not me, that's for sure!  I'd better go buy a lottery ticket today!  Happy Friday y'all!!!  :o)

and bonus points for the totally appropriate photo!!!  :o)

10% gone...what's worked for me

So as I looked down at the scale this morning, I felt like confetti cannons were blasting off around me and there was celebration music playing (think the Biggest Loser Finale-ish).  Ok, so maybe it was just in my head, but who cares!  It is time to celebrate!  I have met a big goal....I have lost 10% of my body weight since January (when I really started tracking my weight and diet regularly)!  I am still in shock and it seems so surreal!  I can't believe I have actually been doing this, stuck with it and been successful.  This is a place I have never been before...such unfamiliar territory!  And there are more milestones right around the corner....in less than 5 pounds I will hit the 50 pounds lost point and I will hit 10% lost total (I started losing weight in Aug, but didn't really start tracking until Jan).

So as I reflect on the success, I wanted to share what I have done, what has worked for me, in hopes that it may inspire someone else to continue or begin their journey.  Certainly not a guarantee that this will work for everyone, but I am a believer that ideas help.  I am not an expert....Please keep in mind that you should consult with your doctor before you begin anything.

Step 1 - MAJOR overhaul of my diet and eating habits. 
My diet used to consist a lot of super-sized fast food meals.  I didn't seem to have time in my busy schedule of work and mom to plan and cook dinner - or so I told myself.  The truth was I didn't MAKE time.  Because I chose to take the lazy way out, I would justify in my mind that it was easier to pick something up from the nearest drive thru rather than make a dinner for my family.  When January rolled around and it was time for resolutions, I knew I desperately needed to make some changes in my life.  I needed to be a better role model to my family.  So I committed to cooking meals more and eating out less.  But I also knew I needed to find some healthier recipes than those I had grown up learning to cook.  To be successful at this I knew I needed to find recipes that I would like and wouldn't be a punishment to eat.  So I spent A LOT of time on Pinterest gathering new food ideas.  Oh how I just LOVE that site!  I have gotten some GREAT recipes from there!!

Part of the reason I used to hate to cook dinner for the family and copped out for fast food was because I wasn't prepared.  I would literally go to the store nearly EVERY night after work to get the ingredients I needed.  That soooooo was not working!  No wonder I opted for fast food!  So I committed to planning my weekly meals.  I made a weekly meal plan sheet.  I made a list of the meals in our rotation and i would pick a variety for that week.  I made note of our family schedule so on nights we would be busy with appointments or activities we could have an easier meal to prepare or leftovers.  Then I make my shopping list based on what I need to make those meals and I shop once a week (ish - if I make sure to get everything on my list and don't forget anything).  This has made things sooooooo much less hectic at our house in the evening!  And I can happily announce that we eat fast food probably only 1-2 times a month now.

Which brings me to my next point about food - start by making better choices, not necessarily the BEST choice.  If going to a fast food place, opt for a chicken sandwich (or better yet) instead of the greasy burger.  Order a smaller meal than you used to.  Don't large size it.  Get diet soda instead of regular.  There are some great books out called "Eat this, not that" to illustrate this point.  It also aligns in some ways to the Weight Watchers methodology of nothing is off limits, but owning your choices.  In my opinion, this was instrumental in beginning this journey for me.  I am not sure I could have made it by going cold turkey....the temptation to give up and cheat is too great.  So I was able to justify the sacrifice in my mind by saying I was doing better than I used to.

I also realized that portion control was one of my biggest issues so I committed to trying to eat smaller meals more frequently throughout the day.  I eat breakfast, a morning snack, lunch, an afternoon snack, and dinner.  I have found that I am naturally eating at a more consistent time of day.  I am not as hungry between meals.  In fact, I have started to notice that I have to make an effort to eat all of my allotted calories on some days.  I have also noticed that I am starting to eat smaller portions - I notice when I am getting full and I am no longer so obsessed with food that I want to keep eating it, even when I am full.  I have been doing body by Vi shakes twice a day as a meal replacement, and feel that it has helped me in many ways.  It's helped me stick to my 1250 calorie a day goal.  It has helped me focus on portion control, listening to my body about when I am full, to see bigger loss on the scale, which has helped me so much mentally.  I will not do this forever and I am not sure I would have been successful if I hadn't already had the foundation in place of eating better before I started them, but it's working for now.

Step 2 - Eliminate soda, drink water
Anyone that knows me knows that I used to be a MAJOR Dr. Pepper junkie.  I would drink 60+ ounces a day at my peak.  The sugar and caffeine was the fuel that kept me going....and what contributed significantly to my weight gain.  So I switched over to diet coke and reduced the amount I was drinking to 1 a day, then to 1 a week, now to hardly ever.  Pretty much the only thing I drink anymore is straight water.  Sometimes, if I am needing a change I will add a Crystal Light type flavoring (Cherry Limeade is my favorite!).  I drink at least 64oz of water a day.

Step 3 - Tracking my food intake
Until you really start putting on paper EVERYTHING that goes in your mouth, you do not realize how quickly those calories add up!  I started out doing Weight Watchers on my phone and tracking using an app called "Ultimate Weight Watcher Diary" on my phone.  I have since switched to using "My Fitness Pal" and tracking Calories, Protein and Fat and I LOVE it!  It helps me to stay within the calorie goal I have set for myself (1200-1400 calories a day) and really make the conscious choice of do I really need/want to eat that food because I have to own what it does to my calorie log.

Step 4 - Track your progress - analyze what's working and what's not and make adjustments
Since January I have been keeping a spreadsheet to track my progress.  I started out simple, just tracking my weight, but I have tweaked it and added to it along the way.  Currently I am tracking my daily weight, whether I am +/-, my total weight loss since Aug, my weight loss since Jan (when I started tracking), how many minutes a day I exercise, how many miles I walk in a week.  It is probably way more information that some people would want to track and could be overwhelming.  Again I am a firm believer in doing what works for you.  Make it as simple or as complex as you want.  But it has been invaluable in helping me to see what's working and what's not.  It's helped to to realize that while the loss was at times small, it was there and I was making progress.  It's helped me to stay motivated and continue to push myself.

Step 5 - Exercise
This has been the hardest part for me to get going.  I started on the food part and kept trying to get more exercise in, but it wasn't my focus.  I knew I could only handle so much at a time, so I put this on the back burner.  I have never been a very physical person nor have I ever really liked it, so I knew that if I tried to do too much here I would get frustrated and quit.  I think one of the motivating factors for me with the exercise was being diagnosed as pre-diabetic.  The dietitian told me that 150 minutes of exercise a week would make a big difference in my sugar levels and I have read that several times before, so I finally committed almost 3 months ago now to making this my weekly goal.  While I did not meet it at first, it was a goal and I began working towards it.  As with everything on this journey, at first it was excruciatingly painful trying to coax myself into getting up off the couch.  I had to force myself to do it, sometimes kicking and screaming in my head like my 2 year old, but as time has gone on, it has gotten easier.  I actually find that I often look forward to it.  And I am now to the point where I am meeting, and now starting to exceed my weekly goal.  WOW.

My encouragement is to just get started.  Make the decision to begin, the commitment to changing something (no matter how small), and follow it through and see where it leads.  You may just surprise yourself!  I know I have.  And if I can do this, anyone can!!

If you would like a copy of my weekly meal plan template or my weight tracking spreadsheet, please feel free to email me at memorylanephotowichita@gmail.com