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!