Fitness Quote of the Week

There’s an important difference in giving up and letting go.
--Jessica Hatchigan

Last Chance Workout!

Starting January 11th I will be participating in a 30-day Biggest Loser Last Chance Workout challenge. I have to admit I'm bit anxious about participating. I usually don't do well with videos. I find the pace in these things hard to maintain. I get discouraged and quit. The fact that I will be able to discuss the workout with others will probably help me get over this mental block.

I tried one of the workouts earlier today and I'm still feeling it. My shoulders and legs are a bit sore. I knew I was in trouble when I started sweating during the warm up. The HIIT (high intensity interval training) approach to the workouts reminds me of the workouts I've been doing with Kimberly for the past three weeks.

I like the fact that I can go from advance to beginning levels in the same work out. Some of the moves were a bit complicated for me. I know it's just a matter of getting used to them.

There's also a bonus download on the DVD. You get an entire playlist of upbeat workout music. I uploaded it onto one of my iPods. I plan to listen to it on the elliptical on Monday.

Fitness Quote of the Week

Healing takes courage, and we all have courage, even if we have to dig a little to find it. ~Tori Amos

Countdown to Christmas - Week Nine

Hey there! It appears alL the snacking I did this week caught up with me. I gained a pound. I've been so lazy today. I haven't exercised or planned my meals for the week. I guess I need to get my butt in gear.

Kimberly is off for the next two weeks so I'm on my own. I'll be fine. I am not going to get discouraged. I was have to admit I was for a brief moment after stepping off the scale this morning. Okay, I've pouted for a couple of hours now it's time to keep moving forward.

2009 Finish Line

As I head toward the 2009 Finish Line, I remember how I felt at the Starting Gate.

I was excited and scared. Most of all, I was determined and grateful. I still have this overwhelming sense of gratitude. I am so proud of myself for making it through this part of my journey. Despite the lows, tears, moments of self-doubt, discouraging comments, pain, and fatigue, I’m stronger and healthier. Due to all the highs, smiles, laughter, words of encouragement, and sweat, I’m stronger and healthier. 2010 is full of so many possibilities for me. I am looking forward to revisiting the Publix 5K and seeing how much progress I’ve made. I may even be able to run a little bit of the course. Did I just say I’m going to run? Lol!

I kept my promise to myself to work on my health. I’m so proud of myself. Although I didn’t reach my goal to be off medication completely, I was able to have some of the dosages reduced. I will continue working on this goal until it is accomplished.

I regret not taking photos throughout the year. This is going to be on my list of things to do each month in 2010.

When I started this blog, my intention was to conquer my fear of transparency and sweat, and train for a 5K. I can say I’m no longer afraid to sweat. I’ve completed a few 5Ks. I’m still working transparency. Going forward, my intention is to continue to train for various fitness events, overcome my fear of transparency, and uncover my authentic self.

The 12 Days of Fitness Challenge

I did it! Yesterday after my workout with Kimberly, my snowman received its 12th hole punch. I've completed my 12 workouts and earned my sweatshirt (I thought I was working towards a t-shirt.) The challenge ends on the 18th. I was under the impression I would accomplish my goal on Wednesday. Anyhow, I'm still going to push myself to go to the gym every day this week. Hopefully, I can get my camera to work so I can upload a picture of my sweatshirt.

Countdown to Christmas Challenge Update - Week Eight

No loss or gain to report this week. I still see this positively. I'm glad I haven't gained any weight over the holiday season. Without these challenges I probably would have lost focus by now.

We're having friends over for Christmas Eve. I'm still agonizing over the menu. I don't know why I have it in my head that "low calorie" and "light" means no flavor. Lol!

Fitness Quote of the Week

Failure is not the worst thing in the world, The very worst is not to try.

- Anonymous

Happy Hanukkah!

I was reading a great article about Hanukkah on belief.net. Although I am not Jewish, I am a student of all world religions and believe in worship God, Spirit, the Divine through many avenues. So, I’ve been lighting a candle each night and setting aside some time for reflection.

In this article, the Rabbi discusses how everyone is invited to celebrate how we can find light in the darkest times of our lives. As I read, I thought about my journey back to wholeness. My favorite part of the article was about making time to play. This is one area in my life I need to work on improving. I work too much!

I sent my friend Beth a musical dreidel that lights up for Hanukkah. As we grow old, I realize how we are beginning to send each other toys over the holidays. I guess we both realize how much we need to nurture our inner child. I remember a few months ago Crystal and I went to a healing circle. The leader told me she sensed I needed to take more time to play to release some energy.

As I think about my 2010 goals, I definitely need to include more play on my list.

Gains, Losses, and Phone Calls

This week my trainer announced it's time to take a different approach with my training. She feels I've done well building strength and now wants to take things to a different level. Instead of increasing weight, we're going to decrease the weight and increase the repetitions. The goal is to increase my endurance, help build muscle, and lose fat. Boy was it challenging! It's a different type of workout because I'm working my muscles to exhaustion.

I've been taking extra trips to the gym. I've increase my usual resistance on the treadmill. Today I was able to do 25 minutes nonstop. My goal is to do 30 minutes nonstop and then continue increasing the resistance.

****

I hopped on the scale at the gym on Wednesday. No additional weight loss. I was bummed for a minute but told myself it was better than a gain.

I get in the car and give myself a silent pep talk. While putting on my seatbelt, my phone rings. It's my brother. He rarely calls during the week. He called to thank me for inspiring him to start thinking about his health. He went to the doctor for a checkup. I had no idea -- he hasn't been to a doctor in over 20 years! Men. He's 43, married with four kids. Lately he's been thinking about how his poor health would impact his family. I guess the stuff going on with my sister and her husband really hit home. I thank God his tests results were within normal ranges. His blood sugar, cholestorel, and blood pressure were on the high side, but nothing a little exercise can't resolve. He said wants to lose 15 - 20 pounds. He'll be able to do. All he has to do is stop drinking beer. Lol!

Anyhow, his phone call came at the right time for me. Just when I'm feeling a little discouraged, I find another reason to keep moving forward.

I can't wait for my sister to call me and tell me she just walked around the block.

Fitness Quote of the Week

People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem.

-Chris Adams

Countdown to Christmas Challenge Update - Week 7

I'm happy to report I lost two pounds last week. Those extra trips to the gym really paid off. I've also been doing a great job, if I may so myself, with sticking to my plan to stop eating after 9 p.m. I believe these two things have contributed to the loss. In fact, after I have dinner, the kitchen is closed.

There are days I don't even recognize myself or all this for a lousy t-shirt

Today was a first for me. Since I joined the gym in August, I've been telling myself, 'I'm going to get up and go to the gym before I start working.' Well, today was that day.



One of the main reasons I finally got my butt out of bed is because I'm working on the 12 Days of Christmas Challenge at the gym. Yesterday I found out I have until December 18th to get in all my workouts. I need to get in another nine workouts to earn my t-shirt.

I'm thinking about going back after work and getting in another workout. Who is this person?

Eating My Emotions

I’ve had a renewed interest in The Biggest Loser lately. Last night while watching the show, Rudy’s words really hit home: My sister's battle with cancer started my battle with weight... food isn't going to solve my problems, it's not the answer to my emotions. This really hit like a ton of bricks. The force was so great that I didn’t sleep well last night. When I woke up this morning, I felt like crying.

I know my mother’s battle with cancer and transition has a lot to do with my health spiraling out of control.

It rears its ugly little head – the hidden curriculum -- I learned to understand it so well during seminary-- the lesson behind the lesson. I need to admit that I am an emotional eater. For whatever reason, I do not want to admit this. To admit this means I have to deal with certain aspects of my life that I choose to ignore. If I want to be healthy, let me rephrase this, in order to be truly healthy and whole, I must stop being in denial about my emotional self. I need to practice what I preach! So, here goes:

I can almost pinpoint the time I began stuffing my emotions. Until age 12 I was a normal weight. Then, things began to change. Adolescence was very rough for me. It was rough for a number of reasons:

Reason Number 1 - I was the oldest. I resented being the oldest when I was a child. I hated the pressure. My parents drilled it into my head that I was the oldest and had to set an example for my brothers and sister. I had to be responsible, do well in school, and be the obedient kid because I was the oldest. If my brothers did something wrong, I was also in trouble. Why? Because I was the oldest and should have been watching them. I hated being a second mother and wife!

My mother went back to school when I was 13. Guess what? I was responsible for making dinner on Tuesdays and Thursdays. For the most part, I loved it. This is where I developed my love for cooking. Then, I started resenting it because it was expected. Sometimes I wanted to come home from school and be a teenager. Then, my Dad decides he wants to study for his GED. Here I am 13 years old helping my Dad with his homework!

I will give my parents some credit. I was allowed to express my displeasure. I was allowed to say I didn’t think it was fair. It really didn’t change much. I would get the ‘you’re the oldest,’ ‘you need to help your family,’ or ‘your mother is depending on you,’ speech from my Dad.

So what did I do? I cooked and I ate. I couldn’t stay after school with my friends because I had to go home and make dinner. As long as I had to cook dinner, I might as well bake a cake for dessert. If I had to watch my brothers and make sure they did their homework, I might as well bake some cookies for a snack. After I wash the dishes, I can reward myself with a treat. I’ll just grab a handful of cookies to eat while I fold these clothes.

Well, that’s it for now. I’ll have to deal with number two at a later date.

December is MY month!

Today’s post is inspired by Healthy Loser Gal.






She’s determined to make December her month. Well, she has some competition. I’m determined to make December MY month! I started this blog in January to help myself stay focused on my Couch to 5K goal. I’m proud of my accomplishment. I learned so much about myself. I also met so many wonderful people this past year. There are so many amazing people who have made my walk inspiring and bearable. Blessings to you all!

I’m ending this year with the following mantra. To paraphrase the scriptures:

The race isn’t given to the swift or the strong but to she who endures to the end.

I’m glad I didn’t give up. I thank God I didn’t give up. I say this with the awareness that it wasn’t all me. As my mother would say, if you take one step, He’ll take two. I know I was carried along the way every now and then. Lol!

It wasn’t easy taking time for me. There were times I felt guilty, even selfish. I always feel compelled to give to others, to take care of others, to help, to serve. Truthfully, I enjoy doing it. It brings me great job to give to others. It’s my calling. I have learned that there has to be balance.


Countdown to Christmas Challenge

I am determined to lose some weight on this challenge. Lol! I’m making an effort to increase my activity and drink more water. I really do not think I can do more with food. With the medication I take, I have to make sure I eat enough or I won’t have the energy to exercise. I have been making sure I have more salads as meals to reduce calories. Move, scale, move!


Celebrate Weight Loss Forum Community

I recently joined this forum. It’s great. Normally I would just lurk on places like this. For whatever reason, I decided to step of my comfort zone and participate. It’s proving to be another good avenue to help me stay accountable.


12 Days of Christmas

Yesterday I joined the gym’s 12 Days of Christmas challenge. All you have to do is work out at least 12 days during the month of December to earn a gym t-shirt or sweat shirt. I’ll also earn points toward credit on my health care plan.

Well, here’s to great month. Cheers!

Fitness Quote of the Week

The ego is always full of excuses.

--Andrew Cohen

Countdown to Christmas Challenge Update

No movement on the scale. Truthfully, I take this as a success. It means I didn't gain any weight over the Thanksgiving holiday. Yippee!

Crystal had this yummy (at least it looked yummy) ice cream turtle pie in the freezer. While she was away at her mother's for Thanksgiving, I took it with me when I went to dinner at Jennifer's. Lol! I love caramel. There's no way I was going to spend the weekend alone in this house with that pie in the freezer. I wonder when she's going to notice it's gone. Lol! Anyhow, all day yesterday I was thinking about that pie. I even thought about walking over to Jennifer's to have a piece. If I walked over there and back, I could justify having a piece of that pie. I'm proud to say I went for a walk, came home, and had a serving of yummy greek yogurt.

*******

I'm learning I do better with my eating when I have a plan. Yesterday I went to the store and purchased the following:

chicken
salmon
lettuce
tomatoes
yogurt
almonds
light wheat bread
fresh green beans
apples

Today I'm going to cook. I didn't cook last Sunday and this contributed to my anxiousness around eating.


*********

I was going through my exercise log yesterday. I exercised every day this month except 11/1 and 11/14. Pretty good, huh? I know I'm exercising tomorrow because I have a session with Kimberly.

Fitness Quote of the Day

Quit? You know, once I was thinking about quitting when I was diagnosed with brain, lung and testicular cancer all at the same time. But with the love and support of my friends and family, I got back on the bike and I won the Tour de France five times in a row. But I’m sure you have a good reason to quit.

-Lance Armstrong
From the movie “Dodgeball”

Visibility

I am feeling anxious. I ate two pieces of cake today. As a result, I just finished another exercise session. Now, I'm online reading blogs to stay on course.

I've been doing more to make my presence known in the blog world. For the most part, I'm a lurker. I've grown tired of feeling like I'm on the outside looking in. The only person I really interact with has been Bella. For the past couple of weeks while lurking on blogs I've been making comments. I also joined this weight loss community forum. Everyone is so friendly and supportive.

For whatever reason, this new visibility and transparency is making me anxious. My struggles with my weight and health have always been private issues. I've never shared a lot of this stuff with anyone. Since I made a commitment to myself to move out of my comfort zone, I'm going to stick with it. I enjoy interacting with people who can relate to my experience. So many of my well meaning friends either enable or sabotage.

I need to go to the store. I've been lazy about my meal planning for the past three days.

Fitness Quote of the Day

The difference between try and triumph is just a little umph!

– Marvin Phillips

Fitness Quote of the Day

No matter the journey the power to finish is within you.

--unknown (seen on RunToTheFinish's blog)

Gratefulness

Happy Thanksgiving!

Thinking about all that I am grateful for this year brings tears to my eyes. I've always been one for expressing gratitude to God and all that is for the many blessings in my life. This is different. I'm healthy, well, healthier.

I am at a loss for the words to express how happy I am to be where I am. I am in a space where I feel, for the first time, I can have all my heart's desire. It's no longer a concept, it's reality. Each step I take, each breath I take, each heart beat I take, each drop of sweat reminds me of the gratitude I feel (literally) for being here. I had been sick and tired for so long. Now, I am alive and enjoying life more abundantly.

This year has been amazing. I am so proud of myself for getting off the sofa and making my dreams come true. I am so grateful for the courage to turn my life around. I am grateful for another chance. I thank God for grace and mercy.

I'll end with the lyrics to "Grateful" by Hezekiah Walker:

I am grateful for the things that You have done
I am grateful for the victories we've won
I could go on and on about your works
Because I'm grateful, grateful so grateful just to praise You Lord
Flowing from my heart are the issues of my heart, is gratefulness

Grateful, grateful, grateful, grateful
Grateful, grateful, grateful, grateful
Grateful, grateful, grateful
Gratefulness is flowing from my heart

Flowing from my heart
Are the issues of my heart,
is gratefulness

Fitness Quote of the Day

You can always become better. – Tiger Woods

Fitness Quote of the Day

The good Lord gave you a body that can stand most anything. It's your mind you have to convince.

--Vincent Lombardi

Fitness Quote of the Day

There are only two options regarding commitment; you're either in or you're out. There's no such thing as life in-between.

--Pat Riley

Countdown to Christmas Challenge Update

Unfortunately, there is no weight loss to report. No weight gain either. There is always a bright side :-).

I'm feeling a bit discourage and encouraged at the same time. I feel like those people in the biggest loser. You see them working out, sweating, and then no weight loss or a gain. I also wonder if I'm falling into that game-playing trap. Is it about losing weight, the challenge, or living a fit life? I have to admit a large part of me loves the weight loss part.

I went into the office the other day and a co-worker was going on and on about how good I looked. I guess she hasn't seen me since the weight loss. I like that attention. But, is all this hard worked so that others can give me attention or that I can feel better?

I've been taking a different approach lately and focusing on the healthy lifestyle choices I am making. I didn't even recognize myself the other day. I was soooooo tempted to have a piece of this gooey, pecan ice cream, turtle thing Crystal has in the freezer. I took one look at it and then thought, no way! I made myself a triple berry smoothie instead. I stuck half of it in the freezer and drank the other half. Problem solved.

I've got to also take a closer look at my caloric intake. I'm not on any particular diet or eating plan. I want to learn how to eat like a "regular" person. I've been working on portion control, whole grains, and fresh fruits and veggies.

Today, this weekend I purchased collard greens, green beans, Arkansas black apples (never had them before - best apple ever), greek yogurt (never had it before - had some for breakfast this morning - love it), ginger granola, sliced almonds, and shrimp.

I still haven't uploaded pics of my meals because I'm having technical difficulties. I think I need a new computer.

Fitness Quote of the Day

Confidence is the sexiest thing a woman can have. It's much sexier than any body part.

~ Aimee Mullins

Quote of the Day

The longer you wait to decide what you want to do, the more time you’re wasting. It’s up to you to want something so badly that your passions show through in your actions. Your actions, not your words, will do the shouting for you.

--Derek Jeter

Fitness Quote of the Day

Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.

~ Jack Canfield

Fitness Quote of the Day

The truth is that you are as unique on the inside as you are on the outside.

- Jillian Michaels

Fitness Quote of the Day

Don't lose sight of what you want! Don't lose sight of what you're entitled to.

--Bob Harper, Biggest Loser Trainer

Fitness Quote of the Day

I've been on a diet for two weeks and all I've lost is two weeks.

- Totie Fields

Fitness Quote of the Day

The difference between the impossible and the possible lies in a person's determination.
~ Tommy Lasorda

Countdown to Christmas Challenge Update - Week Four

What? No weight loss? I'm not going to complain. It's a matter of cause and effect. I had two slices of pizza on Friday. I ate four chocolate chip chocolates yesterday. Right now it's a matter of calories in and calories out, as I read on someone's else blog (I can't remember the source.) Plus, I did not exercise yesterday because I have a bad headache and stuffy nose. I still have it. No matter what, I will get in some exercise today!

On the bright side, this challenge is helping me stay focused. Even though I haven't lost any weight (yet), I haven't gained any weight. This is a good thing.

Fitness Quote of the Day

If you're walking down the right path and you're willing to keep walking, eventually you'll make progress.

--Barack Obama

Highs and Lows

I know I'm going to be rambling so I apologize in advance.

I had a really great workout with Kimberly yesterday.

I've been going for one mile walks during my lunch breaks this week. Yesterday I wasn't going to go because I knew I had my session with Kimberly. Since I am getting back into walking on a regular basis, I decided to go anyhow. Three hours later I walk into the gym and Kimberly announces, cardio day! Lol! I thought she was going to give me a break since I told her I walked during my lunch break. No such luck. Lol! I survived.

She also asked me to get on the scale. No such luck there either. Lol! Well, at least I didn't gain any weight.

********

Today was a beautiful day. I had a really nice walk. My legs, butt, and arms are so sore.

I don't know what's going on with me emotionally. I felt like crying during my walk today. I've been craving junk food and fast food all week. I can't tell you when I've been to McDonald's or any place like that. I'd probably get sick if I ate that stuff right. For whatever reason, I really wanted a yucky McD's cheeseburger yesterday. Then, I thought about purchasing some Crunch and Munch. Later on, I wanted chocolate chip cookies. Right now, I could go for a big bag of chips. I am happy to report I haven't given into those temptations.

I've been hopping online and reading blogs, viewing before/after pics, and reading success stories to give me hope for my own journey. There are a lot of inspiring people out there. For the most part, I'm a lurker, yesterday I probably commented on four or five blogs.

****

I've also been doing a lot of praying and meditating this week. I keep reminding myself that I do not have to give into unhealthy urges. I know one of my triggers is stress. I'm stressed out about work and family issues. Instead of turning to food for comfort, I am turning within and relying on my faith AND moving my butt. In fact, I'm going to grade a few papers and then workout after this post.

I can't wait until these classes are over. I don't think I'm going to accept any more classes for a while. I need a break. I work too much.

*****

I had to go into the office for a meeting this morning. It felt great to get dressed in "real" clothes and feel comfortable in my clothes. Most days I'm in sweats and a t-shirt. One of my coworkers approached me about walking. I was a bit shocked because I think she's probably in better shape. I guess I'm doing a little inspiring of my own.

My manager asked me when I plan to do another 5K. Not sure. I know I'm going to revisit the Publix 5K in March...see how I do one year later.

Okay, I'm done.

Fitness Quote of the Day

Fitness - If it came in a bottle, everybody would have a great body.

--Cher

Fitness Quote of the Day

The longer you wait to decide what you want to do, the more time you’re wasting. It’s up to you to want something so badly that your passions show through in your actions. Your actions, not your words, will do the shouting for you.
--Derek Jeter

Fitness Quote of the Day

Sweat cleanses from the inside. It comes from places a shower will never reach!

--Unknown

Fitness Quote of the Day

I wouldn't say anything is impossible. I think that everything is possible as long as you put your mind to it and put the work and time into it.

--Michael Phelps

Today's Walk

Well, it took me over two hours to get dress and tie my sneakers but I did it! I did everything I could to talk myself out of walking today...just workout in your little home gym, Sheila; honor yourself and take the day off; you're sore from walking yesterday; walk twice tomorrow. I refused to listen. I went online and read some blogs, did some praying and meditating, and went out for my walk. More than anything, I did not want to deal with the frustration, disgust, anger, and disappointment I would have felt for not going out for a walk.

I walked one mile today - 21 minutes.

Fitness Quote of the Day

It's what you've got inside that matters. The details and technological things will take you only so far. You still have to pedal the bike. Some people are always looking for the magic secret. There's no secret. Just bust your ass.
--Dave Zabriskie

Countdown to Christmas Challenge Update - Week Three

No weigh! Lol! No weight loss for me this week :(

I'm not as freaked out as last week because I know I'm taking the necessary steps to healthy living. I'm pretty sure I'll have better results in the coming weeks.

I've started cooking for the week. The soup's in the crockpot and the chicken is marinading. I already made the red pepper hummus.

I plan to go for a walk after I grade some papers.

I'm off to look for my fitness quote for the day.

Today's Walk

Wow! It's been a while since I walked the path in my neighborhood...it's 1.8 miles. Today's walk was a bit of a struggle for me. Even though I do cardio (5 or 10 minutes on the treadmill or elliptical) with Kim and here at home on the step, there is nothing like getting out on the pavement.

My cardio days with Kim are short bursts of cardio. I need to make sure I maintain my endurance. When I first started with this path, it would take me 45 minutes, my PR is 30 minutes. Today it took me 36 minutes.

Tomorrow I'm going walk around the park and see how I do.

My Playlist

No matter what I have on my playlist I always have "My Day" by Canton Jones on my list. I love the lyrics:


Today is gonna be a good day

For some reason
I woke up on the right side of the bed
And YOU were the first thing in my head
I can't complain when I praise YOU instead
Cause it's my day

It's my season and I will start with my own attitude
I'll express my love and gratitude
Cause my attitude will change my lattitude
Things will go my way


Cause it' my day
Today is gonna be a good day

Today,
I'll let go what's happened in my past
And the time that I had somehow finished last
I'll ball it up and throw it in the trash
Cause it's my day

I'm smiling
Cause I know that today is the day
I'm happy now because of yesterday
But I'm happy cause I'm starting with today
Things will go my way


Cause it's my day
Today is gonna be a good day

I'm tired of getting up in the morning with the same old rut and same old cut
Buggin me
The doctor keep druggin me and I'm sluggish and I can't get out of bed
But instead I'm a look to light man
stop blamin' my wife man
I will do right man
Fly like a kite man
I was doing wrong too long and I'm sick and tired of singing sad songs
I'm a flip it, now it's on

I will not wait on anything to happen
I'ma make it happen
I will take some action now

waiting on another day
God said make your way
I will take today


Today is gonna be a good day

This is the day that the Lord has made it's gonna be a good day
An I will rejoice and be glad and it is gonna be a great day

For this is the day that the has Lord made it's gonna be a good day
And I will rejoice
Because it's my day

Test Results Are In

I'm not happy. I obviously have not been eating right for the past four months. My numbers are up a bit. The proof is in the test results.



A1c - 6.4. It was 6.0. Even though my doctor's goal for me is 6.5, I wanted it to be lower. I really want to get off this medication. I hope she doesn't want to increase my meds again. I thought I was doing great on this lower dosage? What happened to my goal of being in the 5% club????

Cholesterol - 156. It was 130. This is what you get when you get buttered popcorn two or three nights a week. Even though I have this habit under control NOW, the test results show what it was doing to my health. Wise up, Sheila!

Triglycerides - 141. It was 129. You still want butter on that popcorn?

HDL - 50. This remained the same.

Vitamin D level - 34.9. It was 37.6.

Okay, I've been procastinating for the past hour about going out for a walk. This should be incentive enough. See ya!

Plan to fail or fail to plan

Failures don't plan to fail; they fail to plan.
--Harvey MacKay


Mealing Planning

For the past two weeks I have been working with a plan. After haphazardly keeping a food journal for a few weeks, I have learn that my eating becomes out of control when I do not plan my meals. This is one of the reasons I did so well on Medifast. At the beginning of the day, I would plan my meals. Some days, I would take out all the little packets. When they were gone, I knew I was done eating for the day.

When I am at a loss for something to eat, I grab anything.... NOT GOOD.

As a result, I have been choosing recipes and spending some time cooking on Sundays. This is working for me. I know how many servings are in each dish.

Last week I made a red pepper and goat cheese fritata, vegetable soup, stir-fry vegetables, and chicken and black bean echiladas. In addition to salad,I was able to make meals based on these dishes. I took a few pictures that I will upload sometime this weekend.

I just spent some time online looking through recipes. My purse strings are a little tight this week (thanks to an unexpected bill from the IRS). I went through my freezer and pantry to get an idea for what I had on hand. So, based on a pack of chicken, turkey breast, a bag of frozen spinach and cans of beans and tomatoes, I will be making the following tomorrow:

Lemon pepper chicken
Oven-roasted turkey breast
Zucchini and squash soup
Red pepper hummus
Stir-fry veggies

Exercise Log

I've been keeping my own exercise log. I started the log on 10/20. This is working out well for me. It's nice to take a peek at my progress throughout the day to keep me motivated. I was amazed at the amount of exercise I did on Thursday! I had already completed my exercise goal for the day. I had to go to the office for a meeting. My manager asked if I was going to the gym while I was there. Truthfully, I wasn't planning to go. But, I packed my bag and stopped by the gym for a 30-minute workout after the meeting.

This log is great! I know Kimberly keeps track of our workouts. I decided I need to take ownership and keep a record of my own.


Challenges

In addition to Bella's Countdown to Christmas Challenge, I started participating in Bob's (Biggest Loser Trainer) Daily Challenges. Both of these will be great motivitational tools to get me through the end of the year.

Quotes

I also made a goal to find and post a motivitational quote every day this month. I find this is helping me stay focused.

Fitness Quote of the Day

You're the only one who can make the difference. Whatever your dream is, go for it.

-–Magic Johnson

Fitness Quote of the Day

Some people say I have attitude - maybe I do...but I think you have to. You have to believe in yourself when no one else does - that makes you a winner right there.
--Venus Williams

Fitness Quote of the Day

It's all about lifestyle change.

--Bob Harper

Fitness Quote of the Day

I was just tired of losing. . . . Life was passing me by.

--Serena Williams

Renewed Contract

I signed up for another 15 sessions (plus two free sessions) with Kimberly. This time we took my measurements and weight. BTW, Dr. Glaser, I weigh 2lbs. less on the gym scale than I do on my scale. It's also 10 lbs less than your scale--so there! Lol!

Seriously, I don't know which scale is right. It doesn't matter. Kimberly says I should go by my scale since it's the one I use regularly. I tend to agree with her.

We did 13 mins. cardio - walking outside around the building. I'm getting less paranoid about this. It feels weird walking outside with Kimberly and that big "PERSONAL TRAINER" on the back of her t-shirt. Lol!

I'm getting to know the exercises and machines a little more when Kimberly quizzed me.

It felt good to sweat today.

Fitness Quote of the Day

Pain is temporary. Quitting lasts forever.

--Lance Armstrong

Fitness Quote of the Day

Don't limit your challenges - challenge your limits.

--Unknown

Fitness Quote of the Day

It's lack of faith that makes people afraid of meeting challenges, and I believed in myself."- Muhammed Ali

Countdown to Christmas Challenge Update - Week Two

Nada. I did not lose any weight this week :(

I'm not tripping about it. I did a lot of soul searching this week (after a loooong pity party). Anyhow, I'm going back to the basics:

Planning my meals
Planning my workouts
Blogging more often
Listening to motivational tunes
Managing my time more effectively

I spent some time online on Friday collecting healthy recipes. Sundays will be my planning and cooking days.

Work is having fitness challenge. I'm planning to participate. The challenge is to get in 400 minutes of activity (minimum 10-minute increments) during November. It should be pretty easy to get the time in. Kimberly, my trainer, is in charge of the challenge. She said I can get credit for our workouts so that's 120 minutes a week right there. In addition, I'm going to challenge myself to workout every day this month (minimum 10 minutes).

The only way I'm going to meet my 15-pound weight loss goal by Christmas is to exercise, exercise, exercise!

Fitness Quote of the Day

“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.” – Nike

6-Step Plan for Preventing Diet Relapses

I woke up this morning feeling so depressed about my lack of motivation with my fitness goals this week. I haven't been to the gym at all this week. I've done a little exercise, five or ten minutes, here or there but nothing too strenous.

I need to come up with a specific plan of action. This is what got me through at the beginning of the week. I'm going to do more to plan my meals and organize my surrounding.

My goals for this week have been meditation, hydration, and organization. I can't believe how much clutter I have in my office. The fact that I spend 60 or so hours in this office, two desks, two computers, is really getting to me. I need to get rid of some of this clutter!

I know I'm rambling. I just wanted to make sure I remember the plan in this article:

1. Step back
2. Calm down
3. Renew vows
4. Learn
5. Implement strategy
6. Ask for back-up

Fitness Quote of the Day

Fitness to me isn't about a crunch or a push up, it's about taking your power back.
- Jillian Michaels

Four Month Follow Up

I had my doctor's appointment today. For the most part, it was pretty positive. I'm doing what I'm supposed to do.

I don't even know where to begin with my thoughts right now. I just know I need to start writing and get it out. As much as I like my doctor, she really pissed me off today. She was giving me strategies about my weight loss...adding protein, focusing on my weekend eating, etc. Then she said something that pissed me off! She said I shouldn't waste my time trying to lose like 100 pounds, it isn't realistic, and I wouldn't be able to keep it off. WTF!?! She goes on to tell me I've done a lot to benefit my health by losing what I have and to focus on maintaining my previous weight loss. I do agree. However, I did not appreciate her for discouraging me from my ultimate goal. Truthfully, it's not like she knows because I have never expressed it to her. It's her believe that dramatic weight loss doesn't last. I don't agree.

Okay, I feel better. I'm not going to let what she said discourage me.

I look forward to receiving my test results in a few days.

Countdown to Christmas Challenge Update - Week One

Today's weigh-in: +2 pounds

I know a lot of it has to do with not feeling well this week. Not to mention I ate about 6 six cookies yesterday. I'm not going to trip about it.

I finally took my measurements. The last time I recorded my measurements was
11/2/08. I've made some progress.

Upper arms: -.5 inches

Chest: -.25 inches

Waist: -1 inch - YIPPEE!

Hips: - 2 inches - YIPPEE!

Thighs: +.25 inches - ????

Today's Workout Routine

Today I did step ups on the BOSU with some strength training. I worked up quite a sweat on my own. My trainer would be proud.

I have a doctor's appointment on Tuesday. It will be very interesting to see how I have been doing test wise. My goal is to get off all these meds. I know these things take time but it's very frustrating to me to see people on the Biggest Loser and what not share how they no longer have to take meds. I'll get there someday. We'll see.

National Love Your Body Day

Today is National Love Your Body Day. Check out:

10 Ways to Love Your Body

1. Indulge on your own terms. Whether it's fresh veggies from the Farmer's Market, or a pint of Häagen Dazs Vanilla Fudge ice cream or loving your body is also about loving your taste buds every once in a while.
2. Stretch your mind and body. Yoga—gentle yoga that encompasses relaxation and a healthy lifestyle, as well as meditative yoga—can bring one to the consciousness of their unique inner being. Yoga can rejuvenate the mind and body and teach us how to care for ourselves.
3. Read. It can be a source of entertainment, a way to catch up on current events or an educational tool. Several books have been published on loving your body—get some new ideas!
4. Throw a private party. It worked for India.Arie and it can work for you too. Take a day for yourself and yourself only. Turn off your cell and log out of your instant messenger. Just spend the day looking in the mirror and exploring your body. Once the celebration is over you'll realize that you learn something new everyday.
5. Laugh out Loud. This isn't just an Internet acronym spelled out. It's an action that will do your body some good. Don't be afraid to show the world your smile. It's contagious.
6. Have safe sex. Loving our bodies is about keeping them healthy and free from diseases. And besides, there's nothing like getting a two for one on Love Your Body Day.
7. Spend time with your family. Whether it's a pet or partner, your spouse or a sibling, quality time is a must-have in nurturing relationships which in turn nurture and love your body.
8. Listen to positive music. Developing a theme song can do wonders for your body esteem and your overall outlook.
9. Develop a creative outlet. Everyone needs a medium to express daily stress and frustrations constructively. Maybe you're a photographer, writer, poet or all three. Maybe you can knit, make shapes out of clay or finger paint. Loving your body is also about loving your mind.
10. Contribute to NOW Foundation so that they continue to give great ideas through the Love Your Body Campaign (P.S. It's even tax-deductible!). Send us your ideas.

There are some very interesting stories of women sharing what they love about their bodies on the fitness magazine web site.

I admire their self-confidence about their bodies. I have none brave self-confidence BUT I am learning! So….what do I love about my body....

I love what my body is capable of doing. I love how my body is responding to exercise. I love how weeks ago I could barely do two minutes on the Elliptical and today I did 11 minutes. I love how months ago I could barely walk around the block and now I can say I’ve done three 5Ks.

BOSU® Balance Trainer

Instead of getting bonus, we have been receiving corporate reward points. I cashed in some of my points for a BOSU ball. I think it will be a great addition to my home gym.

I gave it a trial run. They recommend you spend some time stepping on and off the BOSU. It was harder than I thought. I also spent some time just standing on top of it. Tomorrow I will view the DVD and try out some of the exercises.

Countdown to Christmas Challenge

I just joined Bella's Countdown to Christmas Challenge.

Goal – 15 pounds. This would give me a total of 55 pounds lost for the year.

Updates - I’ll be posting updates on Sundays.

Reward – full body massage.

Wish me luck!

This Week’s Affirmations

This Week’s Affirmations

What the successful do is relatively simple. The difference is found in their thoughts, and more important their internal dialogue with themselves. –Robert Kiyosaki in Rich Dad, Poor Dad

- I celebrate my commitment to wellness by moving my body and eating healthy foods.
- Even the small changes in diet and exercise are big achievements.
- I am a divine spirit capable of attaining any goal.

Escape/Avoidance

I have been avoiding this blog all weekend. Well, it's Monday. Our system is down, so I thought I would stop avoiding this blog and just do it.

I did not participate in my scheduled 5K Saturday. I knew on Friday night I was going. I was under the impression that it was going to rain. In addition, I did not feel prepare or in the right frame of mind for it.

I woke up Saturday about 8:44. The first thing I thought about was the race. For some reason, I thought it started at 8:30. I feel guilty about it for a few moments and get up to start my day. Crystal and I are about to leave for coffee about 9:30 when I realize the race starts at 9:45. I get in the Jeep and ask Crystal to drive by the race. She refuses and we go on to the coffee shop.

Throughout the day, I kept thinking about what was going on with me. Why was I in such a funk? Months ago nothing could have stopped me from going. If I had to crawl, I would have crawled.

I'm still not sure. I do know that I need to go back to what was working for me--Lots of positive talk, affirmations, and good motivational music while I worked out.
I worked my butt (and my guilt) off this weekend. I also spent some time reading affirmations. Later on today I'm going to work on a playlist.

Well, hopefully, the system is up by now and I can get back to work. If not, I'll be back to work on my list of affirmations.

Guilty!

I'm starting to feel guilty that I don't want to complete my 5K tomorrow because it's going to rain. I don't want to beat myself up about this. A huge part of me is disappointed in myself. Earlier this year there was nothing or no thing that could stop me from getting out there and pounding the pavement. Now, I'm filled with excuses.

I need to find that spark I once had. I'm not sure what's going on.

Wednesday I was 15 minutes late for my training session. I sat outside the gym for a moment because I felt like I wanted to cry. I then walk in and tell Kimberly I'm only going to do 30 minutes. I know she could tell I was upset or something so she suggest we go outside for a walk. I complained the entire time. My calves and back were tight. We stopped a few times and stretched. We came back to the gym and she immediately let me work on my favorite machine. We went on and did a few more upper body exercises. Forty-five minutes later, she goes...you can get on the elliptical or you can go home. Even though I didn't want to do it, I got on the elliptical.

Rain, Rain, Go Away

My next fitness event is this coming Saturday. It's been raining and flooding like crazy here in Atlanta. There's an 80% chance of rain on Saturday. No way am I walking in the rain again. The thought of it makes me sick.

I told my trainer that I wasn't going to walk if it was raining. I thought she was going to tell me I was being a wimp. She didn't. She agreed. I haven't been feeling so great lately. The increase in activity is getting to me. It wouldn't be so bad if I would get my butt in bed at a decent hour. Anyhow, I may or may not be walking on Saturday. Chances are I won't. This is fine with me because I'm really not feeling it. Secretly, I am praying for 100% chance of rain on Saturday. Horrible, huh?

Vacation Daze

I'm back from my vacation in Panama City. I had a great time.

Let me tell you...walking on the beach is hard. I was so sore.

I also worked out in the fitness center.

Despite all that, I managed to gain three pounds! Lol!

I'm not going to agonize over it. It is what it is. I will keep moving forward. I can't imagine how much weight I would have gain if I hadn't exercised.

My 5K is next week. I had some issues with my knee during the week. It's bothering me now. I'm going to unpack, do some stretching, and go for a trial walk.

Whew! Good news!

Great news from the doctor. Nothing too serious with my knee. He said it's common ailment caused by muscle imbalance. Apparently, my quads are strong that my hamstrings. This is causing strain on my lower back, glutes, and knees.

He said to keep doing what I'm doing. The muscles around my knees are just getting used to exercise. He said the exercises Kimberly has me doing are perfect. This is reassuring because I was worried that I was causing some serious injury to my knee. It was also confirmation about her professional expertise.

****

I also found out there's a fitness center at the condo where we're staying in Florida next week. This is good news. I can get in some strength training.

Good news and not so good news

The good news is that I did a really good job food shopping yesterday. I got eggs, fruits, veggies, multigrain crackers, and protein shakes. I made a nice post of veggie soup. Today for lunch I'm going to have a nice salad with tuna.

My focus this week has been hydration and increasing my endurance level. Instead of drinking Crystal Light, I've been teaching myself to drink plain water.

The not so good news is that my knee is bothering me. The weird thing is that it's not the knee I was complaining about initially. Now it's my left knee. I did some stretching and yoga exercises. After this, my knee buckled about three times--very painful. It's happened two times today. So, I'm going to see a different doctor this afternoon. He specializes in sports injuries.

This is not good. My 5K is in 17 days. Today was supposed to be cardio day with Kimberly. We're going to try to have my session on Friday, after I see what the doctor says.

I'm on vacation next week so I'll be on my own, as far as training goes.

I remain hopeful. Kimberly thinks it may be the increased activity. I have been pushing myself. I hope she's right.

Pump It Up!

Great workout with Kimberly yesterday. I really pushed myself. When she said, "one more," I did my best to do an extra one or two.

Right now I am filled with so much self doubt about my upcoming 5K. I'm not sure where it's coming from. I have been working. I just feel tired all of the time. I talked to Kimberly about it and she feels my body is just reacting to the increased intense activity.

I'm going to the store in a while to pick up some food. There's no food in this house because I am fearful of overeating. Not good. I have to learn how to have a healthy relationship and attitude towards food. As long as I purchase the right types of food, I will be fine. Making a list and checking it twice is the trick. I'm going to make veggie soup and have a salad for dinner. Instead of coffee, I've been drinking green tea. I want to the dentist yesterday. For whatever reason, they now take your blood pressure--mine was 130/85. I'm not sure why it was that high. I forgot to take it while I was at the gym yesterday afternoon.

I'm really pressed for time today so I'm going to workout in my little home gym today. I'm going to do the step and dumb bells. Kimberly had me doing some circuit training yesterday. It was pretty challenging. I'm going to try to duplicate it today. I know it won't be as intense because my step won't go as high.

Sedentary Athlete

Isn't this an oxymoron?

Apparently I need to do more than workout at least 30 minutes a day to live a fit lifestyle. I just read an interesting article on Active.com, Are You a Sendentary Athlete? The author discusses how we need to do more than workout.

According to Neville Owen, speaker at the American College of Sports Medicine's Annual Meeting (Seattle, May '09), the average person sits 9.3 hours a day. This is A LOT of sitting! I probably sit more than this. I'm glued to my computer for my day job and when I teach online, this adds another 2 to 3 hours of sitting.

The fact that I work from home doesn't help. I get out of the bed in the morning and walk less than four feet into my office. There are days I'm in this office from 7:30am until midnight. In the past, there were days I did't leave the house.

I've been making a conscious effort to take frequent breaks and stand (and stretch) more often during the day. I'm also finding more excuses to run up and down the stairs.


http://www.active.com/fitness/Articles/Are-You-a-Sendentary-Athlete-.htm

Who needs emenies

Something very strange happened to me today. I was in the grocery store with my best friend, at least I consider her my best friend. We went out for sushi. I was sharing a conversation I had earlier that evening with my health coach. Well, after that we went to the grocery store. I'm standing there looking at these slices of cake and cheesecake. So, my friend goes...get one. I almost did. I picked it up, stood there, and put it back.

In those quick moments I thought about how disgusted and disappointed I was in myself. Then, I was disgusted and disappointed in my friend. How could she encourage me to get something like this when she knows I'm trying to be more healthy? I know her. She could care less. She'd just say it's my choice--and she's right. I have no one to depend upon on this journey but myself. I am solely responsible for myself. I'm the person who has to live in this body. I can be my best friend or I can be my enemy. I choose to love myself. Ultimately, the only best friend I have is myself.

Cancel

I had to cancel my workout session today. I feel awful. I've felt awful all weekend. I tried to walk on Saturday and only managed to do a mile. I've done some stretching here and there but I'm spent.

Most of it is self-inflicted. I need to get some rest. I need to go to bed at an earlier hour.

I have to do a better job at taking care of myself.

Cancel - all the thoughts in my mind that tell me I can't meet my fitness goals.
Cancel - all those sugar cravings.
Cancel - the urge to give up.
Cancel - the disappointment I feel right now.
Cancel - my habit of skipping breakfast.

I can do this! My trainer was very positive and encouraging today. She sent me the following email:

No worries, Sheila! I know you are dedicated, and I appreciate your calling me. So sorry I freaked out* :o) I can't wait to see you Wednesday if you are feeling better! I'll check up tomorrow.

Sincerely,

Kimberly

I'm off to finish my tea, take a nice hot shower, and get to bed at a decent hour.

One Month

I have 30 days to go until my next fitness event. Truthfully, I'm not feeling so good. I had a really good workout yesterday. I wanted to cancel so badly. I wasn't feeling it. I was so sleepy. Somehow, I found the energy to push through.

I'm working harder than I ever had since I began this journey in January. There are small bouts when I feel good and energized. For the most part, I'm tired! I overslept this morning. Actually, I woke up about 4 this morning because my body was aching and I was thirsty. I stretched, took some Motrin, and watched the news for about 30 minutes. The next thing I know, it's 7:40!

I'm planning to go to the gym today and work on cardio.

Weekend Work Out

I'm pretty proud of myself. I'm sore. This means I'm really working those muscles. I haven't work out like this on my own in a while. I can really tell I'm getting more out of my workouts. I owe it all to Kimberly. She's showed me some great exercises and taught me how to balance my workouts.

Friday 10 leg lifts each side - 2x
10 leg lifts both - 2x
15 crunches - 2x
10 squats - 2x


Saturday 10 squats - 2x
15 crunches - 2x
Walked 1.8 miles - 33 mins. (goal was 30 mins.

I'm resting today. I'm sore and my right shoulder has been sore all weekend it. I've been doing some stretching and will repeat Saturday's workout tomorrow and Thursday's workout at the gym on Tuesday. I'll be back in Kimberly's capable hands on Wednesday.

On My Own

I had a great workout today. I am on my own until next Wednesday. I went to the gym. I did five minutes on the ellipitical, 20 minutes on treadmill, and four minutes (my goal was five) on the bike. I really pushed myself. My work out was over 30 minutes ago and I'm still dripping sweat. I focused on increasing my speed.

In addition, this morning I did stationary lunges, crunches, and squats. I'll do another set before I go to bed.

Cardio, Cardio, Cardio, and more Cardio

Guess what Kimberly wanted to focus on today? Oh...my...gosh! Can you say sweat? Gross, yucky sweat. I like to get to the gym a little earlier and start my warm up on the treadmill on my own. I'm proud of myself for walking at a 7 incline at 2.1. Kimberly walks in all bubbly, says hi, and starts pushing buttons. Lol! I know I was working hard because I started getting that nauseous feeling. I tell her I can't do anymore and she says two more minutes.... I did it!

We're off to do some weightlifting on the Smith machine. I love that thing. More sweat.

Then we move onto the elliptical. I've never been on this machine. I did not like it. I managed to stay on it five minutes and that was four minutes too long for me.

Into the next room for crunches. I did two sets of 15. She initially said do 10 but I told her I could do 15, maybe 20. I've been making it a habit to do at least 10 before bed. We did some other upper body exercise (I can't remember the name) but it was pretty hard on my back.

Next, we went outside for a walk. I had to keep up with Kimberly's pace. It was not easy. There I was huffing and puffing and she's going on, not breaking a sweat, chatting away about her honeymoon.

Back inside I worked on Lats and then I had to hop on the bike.

This is it for Week Two.

So, tomorrow, I plan to get on the ellipitical for 5 minutes on my own. I'll continue focus on picking up speed on the treadmill. If I'm feeling ambitious, I'll get on the bike for 5 minutes.

Kimberly and Carolyn

Great session with Kimberly yesterday. Boy, she worked my butt. We beginning to bond. I feel more comfortable in my uncomfort zone. Yesterday's workout consisted of strength training and spurts of cardio. Again, I thought I was going to vomit. Now, I have learned to push through my uncomfort zone and say my mantra - I can do this!

Today I'm going to do the treadmill on my own. I'm going to push myself on the incline and speed. Right now I can do 8 at 2.3 as my max.

I also talked to my health coach, Carolyn, yesterday. She wasn't too concerned with me not being consistent with keeping my food journal. Truthfully, she's probably used to people not keeping their commitments. Anyhow, my goals for the next three weeks are to continue focussing on portion control and limit my late night snacking. So....since I know I do most of my eating late at night I'm going to reset my rule of no eating at 8 p.m. This is going to be a HUGE challenge for me. There is nothing I like more than a bowl of popcorn while I'm grading papers. After the gym I'm going to get some sugar free gum. This seemed to get me through the last time I tried to eliminate my late night snacking.

First Week

My body is s-o-r-e! I was so nervous on my way to the gym on Wednesday. I thought I was going to throw up I was so nervous. I'm not sure why I was nervous. In general, I think it's about being out of my comfort zone, not in control.

Kimberly is great. She pushes, yet she's very supportive. I can't believe all the things I accomplished this week. Despite being very sore, I feel great. I asked for a copy of my training record:

Monday

Treadmill
Squats
knee raises, alt. leg off bench
dumb bell curl
dumb bell bench
knee curls
leg hyperext
tri kickback
lateral raises
calf raises
lat row
bike
ab leg raises
upper torso lifts

Wednesday
Treadmill
Smith push ups
stationary lunges
f.m. calf (not sure what "f.m." means)
f.m. overhead
f.m. bicep
back ext with weights
treadmill
knee curl on bench
f.m. abs
treadmill

I've spent today doing some stretching. I'm off to do 30 mins. step aerobics.

I Can Do This!

My body is sore. I'm a little achy. Life is fine! Yesterday I worked out on my own. I was pressed for time to I did about 20 minutes step aerobics, three sets of the leg exercises Kimberly had me doing on Monday, about 20 squats, and about 20 crunches. I also did a lot of stretching throughout the day. I feel like I really have to push myself doing my solo workouts to help me during my Kimberly workouts.

One thing that I noticed about myself on Monday was feeling self-conscious. It was awful. I don't know where it was coming from. I have nothing to be embarrassed about. I'm working on my health. This is a source of pride, not shame.

I guess it has to do with being out of my comfort zone. Let's face it. I'm a control freak. I'm not in control at the gym, my trainer is calling the shots. It's a good space for me. I'm also not used to being aware of my body. It is something that I have ignored for so long. Now, I'm moving muscles I didn't know I had. It's a beautiful thing.

Yet, I have all this anxiety about today's workout. I'm worried that she's going to ask me to do something I'm not able to do -- So what! You live and you learn. I can do this!

****

On another note, I've been trying out those recipe's in Fitness magazine. They're pretty good. I'll upload my pics later on this week.

Week One

Today is my first week of training with Kimberly. I've been nervous about it all weekend. My goals for the next six weeks are weight loss and improved fitness. We're going to focus on cardio and endurance so I'll be able to reach my 5K goal on Oct. 10th. My plan of action is to come in 30 minutes before my appointment to hop on the treadmill. I'm also doing my best to improve my nutrition.

Today I have Cheerios with rice milk for breakfast, two veggies patties and salad for lunch. I haven't done so well with my water intake today.

I have a new subscription to Fitness magazine. There's a goat cheese salad recipe that I'm going to try. There are also a bunch of 300-calorie breakfasts I plan to try.

A little effort goes a long way

I really didn't think my workout with Kimberly was that intense. After all, it was my first session and she wanted to assess my fitness level. Well, I'm feeling it today. This is a good thing because I know I worked my muscles.

I spent most of today stretching. I did about 10 minutes of step aerobics (I stopped because my knee started hurting) and 20 crunches.

On another note, I have totally abandoned my food journal. My health coach will be calling next week so I better get my butt in gear. I have lost 6 pounds since my last chat with her so I will have some good news to report. I have been watching my portions. I know what I need to do. Pull out that food scale and start measuring my food.

First Session

I'm back. My first session with Kimberly was great. I'm still sweating.

We basically did a quick run through. She wanted to see my fitness level and give me the opportunity to make sure she was a good fit for me. I already knew I would like her from the conversation we had on the phone. Let's see...we started off with 10 minutes on the treadmill and then off to the machines. I've been a member for about a month now and never used the machines. I've been doing light weights on my own in my little workout room. Working on those machines was nothing like I've experienced in a while. I even managed to bust our a bunch of crunches.

So, we decided I'm going to work out with her twice next week. I was a little apprehensive about committing to two days a week. She's cool with me changing my mind. She said it's going to take some time for me to see good results. I'm not asking for miracles. I am proud of what I was able to accomplish on my own so I am looking forward to see what I can do with some professional help. After our little workout, I stayed and did an additional 30 minutes on the treadmill.

Personal Trainer

Well, the food journal is not working out. I've got to get my butt in gear with this.

On a different note, I just signed up for an assessment with a personal trainer at my company's gym. I'm kind of nervous because she said it's going to take about 45 minutes to an hour. I feel confident that I won't totally embarrass myself.

I like the conversation we had. She actually enjoys working with individuals who are "less fit." It reminds me of an experience I had about two years ago when I tried to hire a personal trainer. I didn't find anyone who was that enthuasitic to work with me. I was in horrible shape then. It seems like a lifetime ago. I don't think I could have made it across the street back then. Anyhow, it was still disheartening and discouraging that no one was that willing to work with me. I remember thinking...if I was to decent shape, I wouldn't need a personal trainer. At first I thought it was a male thing. However, when I contacted a female, I filled out her paperwork and she never called me back. These people were interested in training professional athletes, not an out-of-shape 40 yr. old woman. Oh well....

Anyhow, this trainer seems enthuasitic. It's probably because she's young, a recent graduate, and hasn't been jaded. Lol!

Thoughts about Food Journal

Well, it appears this food journal task is not going well. I wonder how much my obvious resistance and my subconscious are contributing to the fact that I am not doing a good job writing down what I eat. Yesterday was ridiculus. Let's see if I can remember what I had:

Breakfast

Coffee
Savory scone
a couple bites of egg quiche


Lunch

Salad
two pieces of fried catfish
Water

Junk food

handful of peanuts
two pieces of carrot cake
one cereal bowl of potato chips


Dinner
one chicken quesadilla with sour cream and guacamole
one bottle of Coke Zero

Today's Food Journal - Aug. 7

Breakfast

Two whole wheat pancakes w/syrup
two turkey sausage patties

Health Coach and Transparency

My employer is offering a $200 credit toward our 2010 medical plans by participating in a health management program. Now, I have a health coach. I will be receiving telephone sessions every two weeks for six months. Since I'm already exercising, we decided to work on diet and nutrition. This is going to be good. While I'm highly motivated to exercise, I cannot say the same thing about my eating. So....we decided to do something I am VERY resistance to doing. Keeping a food journal. Transparency at its best. I am not looking forward to this but here goes.

For the next two weeks, I am going to write down EVERYTHING I eat. I can't believe I'm freaking out as I write this. Well, let's start:

Breakfast

Two whole wheat pancakes with syrup
Two turkey sausage patties
1 can Full Throttle

Morning Snack

1 light Strawberry Activa

Lunch

1 slice turkey, 2 slices jalapeno cheese
1 salad - lettuce and tomatoes, blue cheese dressing

32 oz. Crystal Light

Dinner

Two hot dogs with buns


One caramel ice cream sundae

Countdown

It's getting closer to game day. I'm still not sure that I will be able to make it to my event. I found out a couple of weeks ago Sept. 19th is my Saturday to work. I haven't made much of an effort to look for another event or ask someone to switch with me.

I've been working on picking up my pace. This is my focus for this week--to increase my pace. I've also been working on walking on an incline.

This is about it for now. Peace~

425 Steps

First of all, my knee is feeling much better. Crystal went to a podiatrist on Thursday and she asked her about my knee. Actually, I asked her to ask her podiatrist to recommend a doctor. Anyhow, the doctor recommended that I continue stretch and ice it. Well, it worked. It feels much better.

























Later on that day we sent to Amicalola State Park to see the falls. They were gorgeous. I was able to work down to the base of the falls to enjoy the view from there. What a hike! It was challenging. Even though I had to stop several times, I was so proud of myself for being able to do it. It is moments like this one where I am able to see the progress I have made with my fitness.

Oh Great....

It appears I am going to have to go to a doctor about my knee. It's not getting any better. I've iced it, rested, used Biofreeze, stretched, walked slowly, and prayed over it.

Stay tuned......

OM.........

Namaste.

I've decided against going to the gym today. I'm kind of bummed about it. I started limping again this afternoon. My manager advised me not to push it. I'm going to do Yoga today. I've been reading that my knee problem may actually be a problem with my quads....which are tight. My lower back and glutes are often tight on my left side. I guess this is catching up with me.

We'll see how my knee is feeling tomorrow.

Happy Monday!

I just returned from the gym. I still feel awkward in that place. Anyhow, I did 40 minutes on the treadmill. I kept my pace pretty low because my knee is still giving me a little trouble. It felt good to work up a sweat. I never thought I would ever say it or feel it but I did miss my exercise routine. Not only do I feel a bit better physically, I feel better emotionally. I felt kind of down last week because I wasn't working out. I know part of it has to do with my overachiever personality.

I'm going to do some more stretching, ice my knee, and catch up on the blogs I follow.

Ouch!

Well, I finished working today, stretched, and decided I'm not going to the gym today. My knee still hurts. I also have a stiff neck and back. I haven't felt this bad in in year. I know it's from all the marathon grading I did this weekend. The fact that I didn't exercise at all last week probably didn't help.

Anyhow, I decided to honor myself and my body and not push it. I'm going to spend the evening stretching and catching up on the blogs I watch.

I'm Still Here

Saturday I participated in the Atlanta Pride 5K with my friend DJ on Saturday. I say "participated" because I did not finish the race. I stopped at mile 2. I could have finished but I didn't. I wasn't feeling well. I was tired. I only went because he was inspired by my efforts and asked me to go with him. I didn't want to let him down. He did a great job. I am so proud of him. I'll post pics later.

I'm so stressed. I can't wait for my vacation later on this month. Although I had fun Father's Day weekend, my trip home wasn't very relaxing. I have recognized that I need to have a better action plan during these stressful times. I watched myself eat a lot crap this weekend...ice cream, frozen pizza, chips, and energy drinks. Even though I was (painfully) aware of my actions, I did very little to stop them.

I haven't been to the gym this week. I decided to take the week off, get my office organized, and do some head work to get myself back on track.

First Day at the Gym

I was nervous. All the way over there...I was nervous. Nervous about what? I don't know. I guess just being out of my element and comfort zone. I always associate gyms with athletes, beautiful fit people.

Anyhow, the first 15 minutes were brutal. First, I had to get used to walking on a treadmill. It was hard to find a comfortable, yet challenging pace. I decided I would do 2 miles or 45 minutes--whichever one came first. It was the 45 minutes. The last 10 minutes I spent fiddling around with the incline.

Later on this week. I going to experiment with some of the walking programs.

A Walk in the Past

I went for an hour walk in my old neighborhood. It felt so weird to walk through streets I hadn’t seen in over 25 years. It was nice and peaceful. I saw the neighborhood park where we used to play kick ball. Actually, we fought more than played. After a while, I decided to walk up to my old junior high. Boy, did that bring back memories! Now, I probably haven’t taken this trek in 30 years. I allowed the memories to rush through my mind as fast as I was breathing. I didn’t hold onto any of them. As I was huffing and puffing I thought about how I used to walk up these streets with ease when I was 13. I had a great time. It was fun. I wish I brought my camera along with me.

Health Works

I did it! Yesterday I joined my company's gym. I don't know why I was so nervous about it, but I was.

This is taking me way out of my comfort zone. It's a good thing.

I plan to start on Tuesday when I return.

Synchronicity

I am a person who believes there are no concidences.

This morning I was on Facebook (instead of outside walking)and I see this friend request. I don't know this person. I look at it. It's some random person asking me about The Open Mind Center. I don't want to be rude so I respond. She sends me a reply and I realize our paths have somewhat crossed before.

There's a weight loss series in the AJC. I've been following it for sometime. Each time I read I think to myself... my story will be there one day. I remember reading this lady's inspiration story. She lost over 100+ pounds. I looked at her pictures, felt inspired, and moved on.

Well, what are the chances this same person would contact me on Facebook? As far as I am concerned, it's no concidence.

This is my story

I'm so tired. I'm feeling stressed.

Work is overwhelming. Family crap is overwhelming. I have soooooooooooo many papers to grade and it appears so little time.

My laptop is half dead and my desktop is slowing dying. I'm long overdue on purchasing a new laptop. I think I'm going to breakdown this weekend and buy a new laptop. It will increase my quality of life.

Anyhow, yesterday and today I find myself growing weary about old habits. I want to rush out and get junk food. I'm craving a quick sugar rush to get me through this day. What I really need to do is take care of myself. I need a decent night's sleep. I'm going to stretch and take a quick power nap during my lunch break. I'm going to have a nice healthy salad for lunch.

My Real Age

I will be 47 years old in September. Before I started this journey, I took that real age test. Based on this test, I was 52.7 years old. I was so devastated. I remember crying. I felt so hopeless. I knew I was in bad shape but this was a little hard to swallow.

I took the test again sometime in March and I was 46.7 years old....not bad. I was happy to at least reflect my current age.

I decided to take the test today. Today's results say I am 44.9 years old. It's cool. I'm not one of those individual's that is afraid of growing old. However, there are times I allow others to make me feel self-conscious. I really don't care about my hair graying or wrinkles or any of that stuff. However, I do want to be healthy. I'm cool with aging. I understand it's simply the cycle of life. I just want to make sure I am doing everything I can to enjoy my time here on earth in a healthy, fit body.

I did it!

Well, I completed my second 5K last night. I must admit I was very disappointed in my performance. Not only did I not beat my previous time, I think I came in dead last. Oh well, I am still proud of myself for trying. I will not give up in my quest for optimal health and fitness.

Crystal reminded me that months ago I wouldn't have been able to finish 1 mile let only 3.1 miles. She's right. I will remain positive. I've been a couch potato for years. I will give myself credit for getting out there and trying. Plus, the test results I received yesterday are proof positive that my exercise journey is working.

Well, I'm supposed to support D.J. on the 27th when he does his first 5K. I don't know how much support I'll be but I'm going to try.

I'm off to find another 5K to do in September.

Test Results

I am very pleased with my results.

A1c 6.0 I want to belong to the 5% club.

Cholesterol total - 130
Triglycerides - 129
HDL - 50

Vitamin D - 37.6


My 5K walk is tonight. This is good news I'll think about while I'm walking. I've been stretching and hydrating this morning. I'm a bit nervous but I'll be okay.

Tomorrow is the day

The Surgeon General's 5K is tomorrow evening.

I'm nervous. I really haven't been walking like I should. I've been stretching, working on the stairs, step aerobics, and weights here and there.

All I can ask of myself is to do my best.

I've been spending today stretching and hydrating. It's supposed to be hot tomorrow. Yuck!

I'm thinking about joining the company gym. I'm not too sure about working out with my co-workers around. Since I work from home, most of the people there probably won't even know me. We'll see. I just don't want to use the heat/weather as a reason not to exercise.

I'm still here

I have less than a week to go before my next 5K. I haven't been working out as much as I'd like. I'm swamped with work. Not good. I'm tired. I really need to take the time out to get some rest. I know I have a tendency to overeat when I'm tired and stressed. So far, I have been conscious of this and it hasn't happened. The best thing I can do for myself right now is stay hydrated and get some rest.

What's up, Doc?

Well, my appointment this morning went well. No news is good news. My blood pressure was a little elevated. I have a cuff here but I rarely use it. She wants me to start monitoring it. She was happy with my gluclose readings. I'll get my lab results back in a few days.

I'm still shooting to be off most of this medication by the end of the year. I went four months without incident. I don't have to come back for another four months. I can't wait until I only have to go once a year for a check. I shouldn't complain. There was a time I was going every month.

She seemed surprised when I told her about the 5K. I'm sure she's used to patients not following through on things. I told her I would bring in pictures of the 5K on June 3rd.

The One-Minute Timed Walk

Realistically, I'm doing better than I thought. Yesterday I was frustrated because I'm only down to 18 to 19 minute-mile.

It appears a 15-minute mile may be a bit much for me, at this stage.

Slow and steady wins the race.

The One-Minute Timed Walk



What it measures: Cardiorespiratory fitness.

Why it's important: "High cardiorespiratory fitness levels are associated with fewer health problems," says Steven Farrell. That includes strokes, heart attacks, and breast and colon cancers.

What you need: Stopwatch or watch with a second hand.

How to do it: Find a place to walk an uninterrupted mile―a treadmill; four laps of a standard, quarter-mile school track; a flat, quiet road that you've clocked with your car's odometer. Walk as fast as you can, maintaining a steady pace. Keep your shoulders back, your abdominal muscles slightly contracted, and your posture upright. As soon as you finish, record your time to the nearest second. Keep walking for a few minutes, but slow your pace to cool down.


Your Score: One-Mile Timed Walk*
(In minutes and seconds)

Time for Women Under Age 40
Well above average: 13:30 or less
Above average:13:31 to 16:00
Average: 16:01 to 18:30
Below average: 18:31 to 20:00
Well below average: 20:01 or more

Time for Women Age 40 and Over
Well above average: 14:30 or less
Above average: 14:31 to 17:00
Average: 17:01 to 19:30
Below average: 19:31 to 22:00
Well below average: 22:01 or more

*Adapted from the Cooper Institute and used by the American Council on Exercise

Source: http://www.realsimple.com/work-life/one-mile-timed-walk-10000001573071/

Walking in the rain

Yuck! It's raining out. I do not feel like walking in the rain today!

Yesterday's walk went well. I was disappointed in my time. It took me 39 minutes to walk 2 miles. It's still taking me about 20 minutes to walk a mile. My goal for this upcoming 5K is to finish within 45 minutes. I won't complain. I'm grateful I can at least walk a mile.

My friend DJ, who started doing a Couch to 5K program, asked me to sign up to do the Pride 5K with him. I registered yesterday.

The Good Life

Well, it's been a while. I'm still here.

Florida was fun. I didn't do as much walking as I thought I would. It was H-0-T! My sister and I managed to get in one nice walk. I was happy she could see the results of all my hard work.

Monday we went to exercise class with my 77 yr. old aunt. She goes to goes to these classes at the senior citizen center near her home three times a week -- twice on Mondays. I'm 46 and my sister is 38. There were some of the exercises my sister couldn't do. I kept thinking to myself...a few months ago you wouldn't have been able to do this, Sheila. It was an eye-opener for us both. It was inspiring to see these elderly people exercising and enjoying life. My sister reminded me that Dad is turning 75 next year. He's still very active. He still rides his bike most days. I've been away from home so long I often forget how much he likes bicycling. I know he's pretty healthy. However, I forgot how much exercise he gets on the regular.

I see I have 19 days until my event. I need to get some timed walks in to see how much my pace has improved. At this point, I think the best thing for me to do is focus on hydration.

I have my 3-month check up with my doctor next week. I'm looking forward to seeing how well I'm doing medically. Hopefully, I can get another dosage lowered on my medication. I really can't tell the difference since the last reduction -- which is a good thing. My goal is to get off these meds by the end of the year.

The Woman Challenge

I saw this challenge on another blog and decided to join.



This May, thousands of women across the country will embark on an eight-week physical activity challenge for better health. The Woman Challenge encourages women to get at least 2 hours and 30 minutes of moderate-intensity aerobic physical activity each week.

The Biggest Loser

During my last training I watched the documentary Spirit of a Marathon as motivation.

This round I have found myself watching reruns of The Biggest Loser as motivation. I love seeing the transformation--both physically and mentally--of some of the contestants.

Although a lot of people don't like Jillian, I like her style. One of these days I'm going to work up the encourage and stamina to join a boot camp.

*****

Today's workout can be summed up in one word--sweaty. I don't know what's going on but my legs were burning, burning, burning during today's walk. Those little inclines are still challenging. However, I am happy to say my pace has increased.

I'm going to Florida this weekend. I have already told my sister to bring her workout clothes because we're going to do some walking. It will be nice to share my new lifestyle with her.

*****

I went to a party on Saturday. It made me smile when one of my friends noticed my weight loss. It's good to get some positive reinforcement and feedback for all this sweat I'm enduring.

Here we go again!

Lol! I just saw that I have 29 days until my next 5K and all those feelings of self-doubt are creeping in.

I'll be okay. I am just a little frustrated that it has been raining and I don't feel like walking in the rain.

Plan B - Circuit training.

When I woke up this morning, I was a little annoyed. I can't believe how stiff and achy I'm still getting after all these weeks of walking and stretching. Will it ever end???

I'm going to treat myself to a nice hour-long massage after my next 5K.

I'm Stronger and Faster

I've had some great workouts for the past two days. I feel good!

First of all, I managed to do two full sets of my strength training routine. I think I could have done more but I don't want to overdo it. I'll stick with two sets for the next couple of weeks.

Next, my pace has increased. My time down Martin Rd. has decreased from 45 mins. to 33 mins. today. Yesterday I did my path along the lake. This time has decreased from 55 mins. to 46 mins. yesterday.

Plug it in, plug it in

Since I am working on increase my pace, I created an upbeat, motivational playlist for my walks this week.

1. My Day - Canton Jones
2. Golden - Jill Scott
3. Stronger - Myron Butler and Levi
4. Back II Eden - Donald Lawrence
5. I Was Created to Worship - Bishop Andrew Merritt
6. Hero - Kirk Franklin
7. Could've Been - Kirk Franklin
8. We're Gonna Make It - LL Cool J and Mary Mary
9. Real - The Tommies

Today's walk went well. I was very pleased with my time. The last time I did this particular path it took me 55 mins. Today it took me 47 mins.

Paying close attention to my food intake last week reminded me that I do most of my heavy eating in the evening and late night. This has got to change.

My plan is to continue watching my portions and limit my snacking to low calorie items like popsicles and Medifast meals.

Today's Workout

was dedicated to my mother. I got up and walked 1.5 miles. It was like a whole other world out there. People walking, jogging, cycling. There was a bike ride going right through our subdivision and along the path where I walk so there was a lot of activity. It was different. I'm not used to getting up and walking at 8 in the morning but it's starting to get warm here. I'm a little concerned that it's still taking me about 20 minutes to walk a mile. My goal is to get my time down to 15 mins. by June 3rd. Anyhow, I then came home and did some stretching and 30 mins. strength training. I'm still feeling a little tight in my lower back. The workout felt great. I've been listening to Janet Jackson's Velvet Rope when working out this past week. Everytime I hit Together Again I've been thinking about my mother and I start crying. Today was the first time I made it through that song with crying. I still feel the sadness but I felt good and strong while lifting those weights. I found myself smiling and saying...Mother, this workout is dedicated to you. P.S. I lost another pound.

The Shopping Trip

I hate shopping. I have never like shopping. Even when I was much smaller, shopping was not for me. In and out. I really don't understand people who can shop for hours. Shopping for clothes two weekends in a row was not fun, but it was a necessary. My nice summer pants are huge. I can't believe number 1 can't wear them at all and number 2 I was able to wear at all--they are huge which means I was huge. I wonder if I will ever like shopping...even when I drop more weight.

Anyhow, I finally found some things that fit. I was extremely bummed after the first visit to a store. Apparently I'm in between sizes -- 24 and 22. Pants either fit in the waist and are too big everywhere else, or they fit everywhere else and are too snug in the waist. Nice figure, huh?

Oh, by the way, despite all my binging and lack of exercise last week, I dropped one pound.

So, my lovely partner in crime suggested elastic. YUCK! Even I know elastic is usually not cute. However, I managed to find two pairs of linen pants (at The Avenue) that have partial elastic waistbands. I already know they will be too big by the end of the summer but it's okay. I'm happy and I don't plan on going into another clothing store until the fall.

Oops! I'm supposed to be buying something a little out of my comfort zone. I haven't found anything yet. Stay tuned....