My Intention is to live a healthy, active lifestyle.

Thank you for your support.


Wednesday, December 22, 2010

Happy Holidays! December Update


Happy Holidays! I've been horrible about updating this blog.  I am very grateful that I haven't been horrible with my eating and exercising.  I've released six more pounds since my last update.  Not only can I see the difference when I look in the mirror, I can feel it.  My body feels very different.  I think I'm even moving differently. 

This has been quite a year but I am grateful for each step on my journey. 

It's been 82 days since I've had any recreational sugar.  I'm determined to earn my 90-day OA coin.  I didn't think I was going to last a week.  This is a miracle in itself.  I am very grateful to God and my awesome sponsor.  I don't know how long I can keep this up but I am enjoying the journey.  I'm very grateful for all the encouragement from my fellow bloggers. I'll catch up on your blogs over the weekend.

I hope everyone has a wonderful holiday and Happy New Year! 

Monday, November 29, 2010

Yay!

I just did something that brought me to tears.  It's really silly but I'm so excited.  I was doing my evening stretches and suddenly realized I could touch my toes.  I had to record it here so I could remember this day.  This has been a goal for quite some time.  Lol!

Wednesday, November 24, 2010

Attitude of Gratitude

Very grateful today.  I've been walking on a regular basis for the past week.  Yay!  My knee is much better.  I'm doing my best to be consistent about the stretches the doctor gave me.  I haven't done more than a mile because I don't want to push it. 

I'm also very grateful that I have been following my OA food plan for 54 days now!  While it's not about weight loss with OA, I am at the lowest weight I've been in about five years. 

I am so grateful for all the friends I've made while blogging and tweeting.  Thank you all for your encouragement.  Thank you for sharing your stories.  I am blessed to be on this incredile journey with such incredible people.  Thank you!

Tuesday, November 16, 2010

November Update

I really need to make a commitment to update my blog more regularly.

I'm doing okay. My knee is still giving me trouble. I haven't been doing much exercise. I have been attending OA meetings and working on my eating. This is going tremendously well. I'm done another three pounds. Even though OA is not a weight loss program, it is enforcing to see some physical results from working the program.

I went in for my four-month check up last week. I haven't received my labs yet.

Once I'm moved into my bachelorette pad, I will be able to get back into a regular routine. I'm really torn about getting rid of some of my equipment. I'm moving from a four bedroom house into a two bedroom apartment. I just won't have room for everything. There's a fitness center in the complex so I think it's going to work out okay. I just have a lot of sentimental attachment to the items. They are symbolic of a new chapter in my life.

Hopefully, I can make it back later on this week and catch up with my followers. I've missed following everyone's journey and pray you've been doing well.

Sunday, October 31, 2010

October Report

This has been a rough week. Things are finally settling down with the break up. I'm sleeping much better.

I've been having a problem with my lower back and right knee. I went to the doctor on Friday. He said it's being caused by rotation in my pelvis. I've had this issue before. He gave me some stretches to do.

I'm supposed to be doing a 5K next week. I can barely walk a mile. Today I thought my knee was going to give out on me.

***

I'm still attending OA meetings. Today I've been abstinent, following my food plan for 30 days. I'm working Step Four. OA is not about weight loss. It's a spiritual program. It's been great to deal with the emotional aspect of my eating and weight problem. I've loss 5 pounds.

Now that I know it's nothing too serious with my knee, my plan for November is to start exercising more often. Since I really can't do that much walking. I'm going to do the Last Chance Workout DVD. It's something I enjoy doing.

Monday, October 18, 2010

October Update

I haven't been exercising on a regular basis. Actually, I haven't been exercising like I would like to. I've been nursing my knee and back. I can walk about a mile every other day. I do spend some time stretching and working on yoga poses. However, I would love to work up a sweat.

I've been doing great with my food. As I mentioned a month or so ago, I'd been thinking about Overeater's Anonymous. Well, I joined. I've been attending meetings and have a sponsor. It's just the extra support I need. It's really helping deal with the emotional aspects behind my food choices. I love the spiritual aspect of the program. At first I thought it was a bit cultist but I've been keeping an open mind and doing as they say 'taking what I need and leaving the rest.'

Right now my food plan is as follows:

No sweets
No potato chips
Portion control
No second helpings
No eating after 9 pm

My goal is to follow this for 90 days. I'm currently on day 18. After I have followed this plan for 90 consecutive days, I will "tighten up" my plan with the support of my sponsor.

Fitness Quote of the Week

We all need a little discipline. Exercise is my discipline. --Jack LaLanne

Wednesday, October 6, 2010

Fitness Quote of the Week

That which we persist in doing becomes easier - not that the nature of the task has changed, but our ability to do has increased. Ralph Waldo Emerson

Monday, October 4, 2010

Happy Fall!

It's been a while since I've posted. I'm doing great. I have not been working out on a consistent basis. I finally found an apartment this weekend so I have started organizing and packing. This is going to be a chore and a half. I hate moving! It's going to be somewhat challenging to move from a 4-bedroom house to a 2-bedroom apartment. However, I am very grateful I found a place where I believe I will be comfortable. I am gently moving forward through this break up and transition. One of the things I am truly grateful for is the fact that I am managing my stress much better.

I'm still not sleeping too well. In fact, last night I probably got two hours with of sleep. Once I'm resting on a consistent basis, I know my workouts will improved. I'm planning to do a 5K next month. My eating is doing much better. I have a great circle of support. We check in each other multiple times throughout the day.

Well, that's about it for now. I'm looking forward to catching up with the blogs I follow throughout the week.

Monday, September 13, 2010

Fitness Quote of the Week

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

Monday, September 6, 2010

Fitness Quote of the Week

The good Lord gave you a body that can stand most anything. It's yourmind you have to convince. ~ Vincent Lombardi

Wednesday, September 1, 2010

Here's to a successful September!

I joined Healthy Loser Gal's September Success Challenge. It's nice to be able to share your successes and challenges with others on the same path.

September is my favorite month. Why? My birthday is on the 12th! Yay! I will be turning 48 on the 12th.

Although it's been a rough year, with lots of transitions going on, I am so grateful to be alive and relatively healthy this year. I'm at the lowest weight I've been in years! Physically, I feel great! As much as I hate shopping, I need to go out this weekend and get some new clothes. My clothes are getting way too baggy. It's times like this I really miss my partner.

I'm going on vacation next week. I can't wait. I love New England. It's my second home. I can't wait to relax and spend my birthday with dear friends. I'm so excited.

The best is yet to come for me!

Tuesday, August 31, 2010

Day 31 - Food Journal

Well, I did it! I finally kept a food journal. It wasn't as bad as I thought.

I'm also happy to say I lost 2 pounds! I don't think I mentioned it on Sunday. I keep stepping on the scale to make sure it's true.

Breakfast

Oatmeal
Coffee, water

Lunch

Turkey wrap
Salad


I also completed 22 workouts for the Awesome August Challenge.

Monday, August 30, 2010

Fitness Quote of the Week

You may not like the work-out, but you sure will love the results! ~Tony Little

Day 30

Breakfast

Oatmeal
Coffee and water

Snack

Red grapes

Lunch

Turkey and cheese wrap
Apple

Dinner

One slice of cheese pizza
Salad

Days 28 and 29

Day 28

Breakfast

Vanilla Protein Shake

Snack

Melon

Lunch
?

Dinner

Chicken
Spinach

Day 29

Breakfast

Black bean breakfast burrito

Lunch

Balsamic bleu salad with grilled chicken - Atlanta Bread Company
unsweetened tea

Snack

melon

Dinner

Chicken
Spinach


Friday, August 27, 2010

Day 27 - Food Journal

Breakfast

Oatmeal with almonds
Coffee, water

Snack

Melon

Lunch

Vanilla protein shake

Snack

Popcorn

Dinner

Tilipia
spinach

Thursday, August 26, 2010

Day 26 - Food Journal

Breakfast

Oatmeal
Coffee and water

Lunch

Pasta w/sauce
Tea

Dinner

Tilipia
Green beans
Sweet potato fries
Water

Awesome August - Yoga

Wednesday, August 25, 2010

Day 25 - Food Journal

Breakfast

Oatmeal
Melon
Coffee and water

Snack

Almonds

Lunch

Salad with tuna
Herbal tea

Dinner

Pasta with marinara sauce
green beans
water

Awesome August - Workout #21- Yoga

Tuesday, August 24, 2010

Day 24 - Food Journal

Breakfast

Black Bean burrito
coffee, water

Lunch

Salad with chicken
Iced green tea

Dinner

Turkey/Cheese wrap
Cabbage
Iced green tea

Awesome August challenge - 1-mile walk, squats, plank

Monday, August 23, 2010

Day 23 - Food Journal

Breakfast

Triple berry smoothie with whey protein
Water

Snack

Almonds

Lunch

I had to go into the office for a team meeting

two pieces veggie pizza
one piece of cake
water

Driving home was a bit stressful. I had that urge to stop by a store and pick up some junk food. Thankfully, I did not do it.

Dinner

Baked BBQ chicken
cabbage
water

Snack

popcorn


Awesome August challenge - step aerobics, crunches, and plank

Fitness Quote of the Week

Success is the sum of small efforts, repeated day in and day out. ~Robert Collier

Sunday, August 22, 2010

Overeaters Anonymous

I have been reading a bit about compulsive eating and I think I do have some of the symptoms. This occurs when I’m stressed. I know it’s a coping mechanism. When it does occur, I do not overeat as much as choose to have sugar or junk food in place of a healthy meal. Instead of having breakfast, I’ll have cookies or a piece of cake. What happened on Friday really concerns me.

I can answer “yes” to at least six of the following questions*:

Do you eat when you’re not hungry?
Do you go on eating binges for no apparent reason?
Do you have feelings of guilt and remorse after overeating?
Do you give too much time and thought to food?
Do you look forward with pleasure and anticipation to the time when you can eat alone?
Do you plan these secret binges ahead of time?
Do you eat sensibly before others and make up for it alone?
Is your weight affecting the way you live your life?
Have you tried to diet for a week (or longer), only to fall short of your goal?
Do you resent others telling you to “use a little willpower” to stop overeating?
Despite evidence to the contrary, have you continued to assert that you can diet “on your own” whenever you wish?
Do you crave to eat at a definite time, day or night, other than mealtime?
Do you eat to escape from worries or trouble?
Have you ever been treated for obesity or a food-related condition?
Does your eating behavior make you or others unhappy?


The one question that raises the biggest red flag for me is number 7. Although I cannot say this has occurred recently, I have been known to do this.

I have attended meetings every day this weekend. I must say I can relate to a lot of the thoughts and feelings that were shared. If nothing else, the meetings provided the support I need during this stressful transition in my life. I plan to continue attending these meetings. There’s no way I’m going to be eating boxes of Crunch and Munch and cake every time I get upset about something!

*Source: Overeaters Anonymous web site

Day 22 - Food Journal

Okay, I have to admit when I wrote Day 22, I was so excited. Only nine more days of the food journal crap! I'm surprised I've kept it up this far. I am proud of myself for doing it, especially writing down everything. It's very hard to go back and look at my food consumption -- I have learned a lot about my eating habits.

This morning, after prayer and meditation, I had a thought about what's going on with me. I wonder if I am experiencing any side effects from this estrogen patch? It really isn't like me to be this emotional and off balance. I think I'd rather battling hot flashes than these emotional flashes. There are so many variables (post surgery? break up? anxiety about the future? regrets about the past? hormone imbalance? menopause?) going on right now that I can't put my finger on it. More than likely, it is a combination of everything. I am usually more in tune and centered. These days my mantra, borrowed from Kat's blog, is: Gently moving forward.

Breakfast

Black bean breakfast burrito
Coffee and water

Lunch

California Avocado sandwich
tea
It was hard, but I gave the chips to my friend :)

BTW, the first thing she said to me when I walked in the restaurant was... you've lost weight. How's that for a spirit lifter? I know she wasn't just saying it to make me feel good. I noticed it too when I looked in the mirror after I got dressed. I thought I looked different because I haven't had on any "regular" clothes in a while.

Snack

Mango

Saturday, August 21, 2010

Day 21 - Food Journal

Breakfast

Triple berry smoothie with protein powder
coffee and water

Lunch

BBQ skinless chicken breast, cabbage
water

Snack

Popcorn

Dinner

Small turkey wrap (turkey, cheese, banana peppers)
water

*****

Awesome August - Workout #17: Squats, crunches, plank

I did not leave the house today. I was so afraid I'd end up in the store buying junk food that I decided to stay in.

What I need to do is stay in the present. When I dwell about the past or start thinking about the future, it triggers the thoughts and emotions that I want to sedate with sugar and other junk. I am so surprised by these anxious thoughts. After all, I am the one who decided to end the relationship. I finally had to admit that it was toxic and I could no longer stay in that space. At first I was so relieved, now I am experiencing this. I don't even know what to call it. Grief, maybe?

I have plans to meet a friend for lunch tomorrow. I'm glad it's someone who understand the journey I am on right now. I've already warned her that I want to talk.

Friday, August 20, 2010

Day 20 -- Food Journal


I'm really struggling these days. I know stress triggers my desire to overeat and eat junk food. I've been doing better than expected. Maintaining this blog and reading inspirational tweets have really been helping me. I also have been diligent about my daily spiritual practice. Despite all this, right now I want to rush out and buy a box of Crunch and Munch or a piece of cake!

I haven't worked out in two days because I haven't had the energy. I haven't been sleeping well. I have to admit I'm experiencing some depression. I know it is to be expected while going through this transition. Thankfully, I had a good night's rest last night so I will be able to get in a nice, gentle workout. I'm thinking I'll do some yoga later on today.


On a positive note, although I haven't lost any weight, I haven't gained any either.


Breakfast

Oatmeal
Coffee and water

Lunch

Salad (tomato, black beans, black olives), chicken
Water


Dinner
Chicken wrap



Awesome August Workout #17 - yoga



Overeaters Anonymous/Therapy - All day today I have been thinking about junk food. I knew I had to go out for dishwashing soap. I waited and waited until I felt I was in a good space before going to the store. Well, I ended up putting a box of Crunch and Munch AND a piece of cake. I walked around that store trying to convince myself to remove the items from my cart. I didn't. On my drive home, I told myself to throw them in the trash somewhere. I didn't. When I pulled up in the garage, I told myself to put the in the trash before going into the house. I didn't.

I ate a whole family size box of Crunch and Munch. All the stress, anxiety, sadness, and anger from my break up disappeared. I felt both better and yucky at the same time.

I cannot do this on my own. Last night I attended an Overeaters Anonymous meeting. Even though I'm not sure it's the venue for me, I could relate to a lot of the things that were share. After the meeting, I ate the piece of cake. I attended another meeting hours later. I even worked up the courage to share a bit.

Monday I plan to call a therapist. My employer offers eight free therapy sessions through our insurance. Even though my friends (who are ministers and life coaches) have been very supportive, I think I could use a neutral ear. It's getting to the point that I feel self-conscious about sharing my thoughts and feelings with them. I know it's more about me than them. They have all been wonderful.

Thursday, August 19, 2010

Day 19 - Food Journal

Breakfast

Egg white omelet - black beans, peppers, cheese, and salsa
Coffee and water

Lunch

Turkey, cheese, and cracker
Water

Snack

Popcorn
Water

Dinner

skipped

Wednesday, August 18, 2010

Day 18 - Food Journal

I'm really moving slowly and gently this morning. I am resisting the urge to retreat to my bed and feel sorry for myself. I am not a victim!

I am working on staying hydrated, calm, and present. No matter what is going on, I am determined not to let it distract me from my path to wellness -- mind, body, and spirit.

Breakfast

Vanilla Protein Drink (not feeling very hungry)
Coffee

Lunch

Caesar salad with shrimp
Water

Dinner

Baked chicken, cabbage
water

Tuesday, August 17, 2010

Day 17 - Food Journal

I had a rough night last night. I did not sleep well. My ex stopped by for some things earlier in the evening. I really wish we were ending on more friendly terms. This process has been so emotionally draining.

This morning I wanted nothing more than to have a nice piece of cake for breakfast to make myself feel better. This was my thought when I watched into the kitchen. Fortunately, there is no longer any junk food in this house. I went for a quick walk instead. I really didn't feel like eating breakfast. I know not eating is not a wise choice. I'm already fragile emotionally. The least I can do is take care of my body. In fact, taking care of my body will eventually help my mental state. Later on today I am going to do some centering meditation and yoga.

Breakfast

Greek yogurt with protein powder with strawberries
Coffee, water

I'm better than I was this morning. I had some supportive spiritual counseling after breakfast. I just had lunch. I like the fact that he advised me to workout to work off some of the energy I am experiencing. How's that for reinforcing my path?

Lunch

Turkey wrap (turkey, cheese, lettuce, tomato, caesar dressing, light whole wheat torilla)
Red grapes
Water

Snack

Popcorn

Dinner

Shrimp Fajita Wrap
Tea

Awesome August - Workout #16 - Step aerobics + weights

Monday, August 16, 2010

Day 16 - Food Journal

I'm really struggling these days. This break up has really been stressful. I am doing my best to stay present and aware. Meditating and exercising is helping. However, I go from not wanting to eat to wanting to get junk food. I need to find a healthy balance.


Breakfast

Oatmeal with protein powder and almonds
Coffee, water

Lunch

Leftover shrimp fajitas on a lettuce
water

Snack

Apple

Dinner

Protein shake

Fitness Quote of the Week

"A year from now you may wish you had started today." ~Dr. Robert Schuller

Sunday, August 15, 2010

Day 15 - Food Journal

I'm having fun with the new recipes. I wonder how long this is going to last. Lol! I realize I'm such a boring eater. I could eat the same thing for days.

Breakfast

Black bean burrito
coffee and water

Snack

Apple

Lunch

Protein shake


Dinner

Hamburger and fries
Carrot cake

Saturday, August 14, 2010

Day 14 - Food Journal

Yay! It's cooled off a bit. I'm going for a walk in a few before it rains.

Breakfast

Oatmeal
coffee and water

Snack

Apple

Lunch

Two pieces of veggie pizza
Tea

Snack

Protein drink

Dinner

Shrimp Fajitas
Water

Workout #13 - 1 mile walk plus strength training.

While reviewing my food journal for the past two weeks, I can see many opportunities. I need to put some "kick" into my meals. I am not getting nearly enough protein and veggies. I spent some time researching recipes. I'm looking forward to preparing them. The shrimp fajitas I had for dinner were yummy and filling.

Friday, August 13, 2010

Days 12 and 13 - Food Journal

I had a hectic, stressful day yesterday. Yesterday, all I could think of was the song, Breaking Up Is Hard To Do. I did not get much sleep last night. I'm sooooo tired.

I did not exercise yesterday. I do plan on exercising today. So, I made it up to 42consecutive days of exercise.

I did manage to write down my food intake yesterday and now I can't find the piece of paper. Once I find it, I will update. If not, I did try.




Day 13

Breakfast

Oatmeal
Coffee and water

Snack

Apple and cheese

Lunch

I met my manager and a few coworkers for lunch. We all telework, so we like to get together from time to time. We went to Chili's. I really wasn't hungry, but I took advantage of the opportunity to get out.

Spinach dip and a few tortilla chips
Fried shrip and a few fries
Unsweetened tea

Dinner

I met my ex for dinner to discuss some things.

Fried calamari
Caesar salad
three slices of veggie pizza
unsweetened tea


Workout #12 - Awesome August - Yoga

Wednesday, August 11, 2010

Day 11 - Food Journal

Oh, the stress of a break up! I've got to keep my eyes on the prize! I haven't felt like eating today.

Breakfast

Oatmeal (carb)
coffee and water

Snack

Triple berry smoothie with protein (fruit and protein)

Lunch

Apple (fruit)

I really wasn't hungry at lunch time.

Dinner

Turkey burger (protein)
Green beans (veggies)
Water


Awesome August - Day 11 - Circuit Training

I'm up to 42 consecutive days of exercise!

I went out to run an errand. I went from my house into the garage to my car. I'm driving through the neighborhood. I see people walking, jogging, walking their dogs...I get out of my car and the heat hits me! Yuck! I don't know how some people do it! I thought I was going to pass out while walking into the pharmacy. This lady coming out commented on the heat, so I know it's not just me. I will be so glad when it cools off! I really need to start clocking some miles and getting ready for the Atlanta Purple Stride in November.

Tuesday, August 10, 2010

Day 10 - Food Journal

Breakfast

Greek yogurt with raspberries (dairy and protein)
one boiled egg (protein)
coffee and water

Lunch

Salad (veggies)
Chicken (protein)
water

I've been too full for snacks today. I don't know if it's because I ate too much or all the water I'm drinking. It's really hot today. I'm thinking about going to the pool for today's exercise. We'll see.

Dinner

Turkey burger patty (protein)
Green beans (veggie)

Monday, August 9, 2010

Yippie!

I logged on to record Day 9 of the Awesome August and realized I reached my goal of 40 consective days of exercise! I'm going to keep going and try to exercise every day this month.

I've really been working on building my stamina this month with step aerobics. It's been way too hot to walk. I almost went out during my lunch break It was 93 degrees! I can't wait for it to cool off so I can get some fresh air.

Fitness Quote of the Week

"Is it easy? No! ... It has to be a conscious decision." ~Bob Harper

Day 9 - Food Journal

Breakfast

Oatmeal (carb)
Apple (fruit)
Coffee and water

Snack

Triple berry smoothie with whey protein (fruit and protein)

Lunch

Yummy salad with chicken and light Caeser dressing
Lettuce, tomato, onion, black olives (veggies)
chicken (protein)
Water

Dinner

Chicken (protein)
Kale (veggies)
water

Snack

Popcorn (carbs)
water

Sunday, August 8, 2010

The World on My Plate

I started reading Women, Food, and God earlier this week. I had to read the Prologue twice. Truthfully, I found it challenging to stay open minded while reading the Prologue. Roth discusses a link between spirituality and food, how our relationship to food is an exact microcosm of our relationship to life. This was very difficult to digest. Roth says everything we believe about God is revealed in how, when, and what we eat.

All I could think of was what my relationship to food was saying about my relationship with God (or Spirit as I like to call It.) Although I consider myself a deeply spiritual person, it is not something I necessarily need (or want) to share with others. My relationship with God is very personal and very private. Hmm…so does this mean my relationship with food is very personal and very private? Okay, I understand this. However, I feel I have a very loving and healthy relationship with God; I cannot say I feel the same way about food.

Right now I’m just sitting with these ideas as I move on to see what the first chapter has to offer.

Day 8 - Food Journal

Okay, this food journal is really opening my eyes. I am constantly learning the nutritional value and sources of the food I'm consuming. I had to Google whether or not greek yogurt is considered protein or dairy. Most sources are saying it's both.

Breakfast

Greek yogurt with pomegranate (dairy and protein)
Multigrain English muffin (carb)
Apple (fruit)
Coffee and water


I'm meeting a friend for a movie and lunch today. We never get snacks at the movies so I'm fine in that department. I'm not sure where we will be eating. Hopefully, I'll be able to get my usual salad with chicken. We'll see.

Snack

Berry smoothie with whey protein powder (fruit and protein)

Lunch

Veggie sandwich (veggies and carbs)
Unsweetened tea

I really hate recording this but I need to be honest and transparent with myself. I skipped dinner last night. Instead I had a piece of cake, two slices of provolone cheese, and about seven olives.

Tomorrow's another day.

Saturday, August 7, 2010

Day 7 - Food Journal

I'm going to try to follow my meal guide as closely as possible today. I already have some chicken thawing for tonight's dinner.

Breakfast

boiled egg (protein)
apple (fruit)
multigrain English muffin (carb)
coffee and water

Snack

Smoothie - triple berry mix (fruit), almond breeze, and chocolate whey protein powder (protein)

I saved half so I already have a snack for tomorrow

Lunch

White tuna with basil and balsamic vingeratte (protein)
mini multigrain bagel (carb)
carrot sticks (veggie)

Dinner

baked chicken (protein)
steamed kale (veggie)

I completed Day 7 of the Awesome August challenge with step aerobics, stretching, plank, and crunches. I am now up to 38 consecutive days of exercise!

Friday, August 6, 2010

Sample Meal Guide

I've been online researching meal plans. Most of them are great. So far I like the handy meal guide I found on Get Fit with Ange.


Breakfast:
--carb
--dairy
--fruit


Snack:
--protein
--dairy
--fruit


Lunch:
--carb
--protein
--veggies


Snack:
--protein


Dinner:
--protein
--veggies
--carb (but try to not eat carbs at night!)

Day 6 - Food Journal

On the top of my list of things to do today is create a meal plan.

Breakfast

Cream of Wheat, Greek yogurt w/strawberries
Coffee and water

Snack


Apple and cheese

Dinner

Subway veggie and cheese, Coke Zero, and chips

Snack

popcorn

Thursday, August 5, 2010

Day 5 - Food Journal


Not having a great day today. Busy. Stressed. I've just been grabbing what I can to eat today. I need to take the time to plan my meals.





Breakfast

Greek yogurt w/raspberries
Coffee and water

Lunch

1/2 cup pasta with sauce and ground beef
water

Dinner

I wasn't hungry so I had an apple and cheese.

Snack/Inbetween meals

Green smoothie, popcorn, okray chips


Day 5 - Awesome August Challenge
Day 36 of exercise and counting!


Step aerobics and weight training

It's only been five days and I can already see how much I need to change my eating habits. I definitely need to increase my protein intake. I also need to do a better job sleeping.

I know things will get better for me once we figure out what we're going to be doing with the house, etc. Focusing on exercising has given me a great way to channel a lot of my stress and anxiety. I can only imagine how much of a wreck I'd be if I didn't have exercise, meditation, and pray. Now, if I could only get my eating in order.

Wednesday, August 4, 2010

Day 4 - Food Journal

I've got to get better at this food journaling. I can't begin to tell you how much I hate it. I do think it's going to help me in the long run to see exactly how much and what types of food I'm consuming on a daily basis.

Breakfast

3 light turkey sausage links
1 light multigrain English muffin
coffee and water

Lunch

1/2 chicken breast with couscous
Okra chips
water


Snacks - Green smoothie (kale, mango, and ginger)

Day 3 - Food Journal

I'm a day behind on my food journal because I'm still having trouble signing into to my account. I don't even remember what happened to the piece of paper I had where I was recording my food intake from yesterday. So, this is from memory and may not be totally accurate:

Scrambled eggs, plain English muffin, water

****

Salad with chicken and Casear salad dressing, water, iced green tea

***

Hamburger Patty, green beans, Diet Coke,

***

Snacks and in-between meals - cantaloupe, okra chips, cranberries

***

Day 3 of challenge (Day 34 of exercise) - 30 mins. step aerobics

Tuesday, August 3, 2010

Day 2 - Food Journal

I'm having technical difficulties signing into my blog which doesn't help when I'm already resistant to keeping a food journal. I'm determined not to let it be an easy excuse for me not keeping the journal.

Breakfast

Greek yogurt, cantaloupe, water, Light multigrain English muffin


Lunch

Caesar salad, 1/2 chicken breakfast, couscous, water

Dinner

I went out for dinner. I had a large salad with chicken and water.

Snacks:

banana, cranberries


Day 33 of exercise - 30 mins. step aerobics.

Work is extremely busy. I started reading Women, Food, and God on Sunday. I will blog about my reactions to the first chapter later on this week.

Sunday, August 1, 2010

Fitness Quote of the Week

Change happens when you understand what you want to change so deeply that there is no reason to do anything but act in your own best interest. ~Geneen Roth

Awesome August!


In addition to keeping a food journal this month, I'm signing up for Healthy Loser Gal's Awesome August Challenge to exercise 24 out of 31 days.





Day 1

Breakfast

Cream of Wheat
Mango
Water
Coffee


Lunch

Leftovers from dinner - Egglant Parm and pasta
1/3 piece of carrot cake (this is how I celebrated exercising 31 days in a row -- I ordered dessert last night! -- nice, huh?)
Water


Dinner

Mediterrean chicken and couscous
Iced Tea
Water

Snack

Popcorn - no butter

Day 32 - Step Aerobics DVD.

I'm also going to start reading Women, Food, and God today.

Saturday, July 31, 2010

Day 31 - Last Chance Workout

I DID IT! I'm so proud of myself. I breezed through today's workout. Well, I feel confident and strong. This was a great way for me to get back into my exercise groove. I'm going back into the gym sometime next month. My workload is so heavy it is just easier for me to get in a workout here at home.

Next month I will be challenging myself to pay attention to what I'm eating. I hate journaling my food but this is exactly what I'm going to do for the month of August. I'm also going to continue my challenge to exercise every day.

Friday, July 30, 2010

Days 29 and 30 - Last Chance Workout

Both workouts done. For some reason, I was unable to sign in to post yesterday. I can't believe I have one day left. I'm so excited!

Wednesday, July 28, 2010

Day 28 - Last Chance Workout

Man, oh, man! I had sweat dripping on the mat today. I can really tell the difference in my workout based on the time of day and the amount of sleep I get. Three more days left!

Tuesday, July 27, 2010

Day 27 - Last Chance Workout

I wasn't able to complete today's workout. I'm not feeling well today. I didn't sleep at all last night. I haven't been sleeping well the past two nights.

I lasted about 15 minutes. If I have time later this evening, I will try to finish.

Monday, July 26, 2010

Day 26 - Last Chance Workout

So glad it's over. I don't know if I'll ever get used to sweating. Yuck!

My massage yesterday was absolutely wonderful!

Fitness Quote of the Week

There is nothing more powerful, beautiful or free than a woman who truly loves herself. ~Christine Arylo

Sunday, July 25, 2010

Day 25 - Last Chance Workout

Woo Hoo! I'm done. I can see the finish line. Six more days until I achieve my goal of working out for the entire month! 31 days! I can hardly believe it.

Today as I was working out I had to laugh to myself. I don't know why I bother to turn on the DVD. I have all the workouts memorized .

I'm having a massage in exactly one hour. I'm so excited! I'm off to hydrate and shower. Yeah!

Saturday, July 24, 2010

Day 24 - Last Chance Workout

Uneventful workout today. I cannot wait until my massage tomorrow!

Friday, July 23, 2010

Day 23 - Last Chance Workout

Today's workout can be described in two words -- hot and sweaty! It's 97 degrees outside and probably 107 degrees in here! Whew! I'm so glad I'm done.

Today I decided I am going to treat myself to a nice hour massage this weekend. I can't wait. I also need to find the time to go get an adjustment. I've been noticing a lot of snap, crackle, and pop while I'm stretching.

Now that I'm healed, I decided I should start drinking my green smoothies again. I tried one a couple of weeks after the hospital and didn't tolerate it too well. I think it was all the pain meds I was taking at the time. Today I had a triple berry, banana, and kale smoothie. Yummy!

Thursday, July 22, 2010

Day 22 - Last Chance Workout

Yay! Another great workout for me! I can see the light at the end of the tunnel. I'm going to reach my goal!

I have one week left in my self-discovery course. Today my instructor invited me to consider mindful eating--what I'm eating, when I'm eating it, how much I'm eating, and what it does to the body. I kind of think this is what I've been doing. I'll have to research it a bit. I still think I'm leaning toward clean eating.

Wednesday, July 21, 2010

Day 21 - Last Chance Workout

Great workout today! I feel so much better. I spent some time this morning meditating and being grateful for life.

Today's workout was dedicated to my mother. Today is the 12th anniversary of my her transition. I didn't take it her illness and transition so well. This is when all my issues with food and weight started to magnify. I stuffed my emotions and managed the stress of taking care of her with food. Instead of grieving, I ate. I'm so grateful that I am no longer in that space.

My determination has really been put to the test. This has been a very stressful and emotional month for me. My very dear friend passed away suddenly. We are the same age. In fact, he was my first boyfriend. Two days ago, we decided to end 10-year relationship. This has been a long time coming. Although I feel some relief, there is a lot of anger and sadness. I've been channeling that energy into my workouts and releasing it through breathing meditation. Any other time I would have ran for a nice piece of yellow cake with chocolate frosting or a box of Crunch and Munch. In this moment on my journey, I am reaching out to friends for comfort and taking care of my mind, body, and spirit. I feel great!

Why Sheila is not losing weight?

I’ve been doing some research for my challenge next month to focus on a healthy eating plan. For whatever reason, I avoid blogging about my eating. I guess it’s because I was so focused on exercising. I've also been around the block to know that the very thing I've been avoiding is the thing I need to address. For total fitness I know I need to turn my attention to the eating part of the equation. So, this is what I learned so far:

How many calories do I need?

I have no idea! I don’t even know how many calories I consume now. I hear calories and there’s an automatic mental block. One thing I do know – my healthy choice/portion control approach is not working! One of the first things I need to do is find out how many calories I should be consuming in order to lose weight. I know there are plenty of online calculators that I can use when the time comes.

Am I as active as I think?

I already know the answer to this one is no. I spend 8+ hours a day in front of my computer. My body needs to move a lot more than it's getting with a 30 – 45 minute workout. I need to find creative ways to add more activity into my day.

Sleep and weight loss

Apparently, there evidence to show there is a direct link between sleep and weight. I already know I do not get enough sleep. I’m used to getting little sleep and I think my body is used to it. For instance, I went to bed a little early (for me) yesterday and I woke up at 4:30. I tossed and turned until it was time for me to get up at 7. This happens all the time. I know it going to take some persistent effort in this area.

I am looking forward to making the adjustments in my lifestyle and seeing some results.

Source: http://cleaneatingclub.com/fitness/why-am-i-not-losing-weight/

Tuesday, July 20, 2010

Day 20

Not much to report today. I'm done. Woo hoo!

Monday, July 19, 2010

Day 19 - Last Chance Workout

I had a very pleasant workout today. My instincts are right. I perform much better if I do my workouts in the afternoon or right after work. Waiting until 7 or 8, even if it's due to my tight schedule, does not work for me. This week I plan to do my best to schedule my work so I can exercise before 7.

Sunday, July 18, 2010

Fitness Quote of the Week

If you don't like the road you're walking, start paving another one. ~Dolly Parton

July Challenge Check-in/Day 18 - Last Chance Workout





Okay, I have to admit I'm not happy right now! I just stepped off the scale. With all the exercising I've been doing, you would think I've lost some weight. Nada! I know it's my food intake. Although I am making healthy choices (sans the trip to Dairy Queen), I need to focus on portion control.

The truth is I resent the whole measuring and counting thing. I have a HUGE mental hang up about it. I judge myself as a pathetic loser with no self control. Unlike a number of individuals I've encountered on my weight loss journey, I have not been on a lot of diets. The only diet I've tried is Medifast. I had much success on Medifast. I tried it for a month and lost 25 pounds.

Anyhow, I do not want to diet! I really want to learn to simply make healthy choices and watch my portions. I know I am capable of doing so. I just need to do it on a more consistent basis until it becomes habit. This is why, intellectually, I know I need to find a healthy eating plan and stick with it.

I decided last night that this is going to be my challenge next month. I'm going to find some diet or healthy eating plan to follow.

Saturday, July 17, 2010

Day 17 - Last Chance Workout

Great workout today! I'm half way to the finish line with my goal!

Friday, July 16, 2010

Day 16 - Last Chance Workout

Today's workout did not go so well. I was not able to finish the last circuit. I find it very hard to exercise late evening. I simply do not have that much energy at the end of the day.

I was very busy today I was able to workout during my lunch hour and I went out right after I was done working today. I didn't want to skip my workout because I'm determined to exercise every day this month.

I need to do a better job scheduling my workout into my day.

Thursday, July 15, 2010

Day 15 - Last Chance Workout

Yippee! I've completed half of my goal. I'm so excited! Today's was a struggle. I had a stressful and tiring day. I really think I like doing my workout during my lunch hour instead of late evening.

Wednesday, July 14, 2010

Day 14 - Last Chance Workout

Whew! I'm done. I went back to Weeks 1 - 2. Mentally, I feel better being able to finish the entire workout. Since it's still challenging to me, I know I'm still getting a great workout.

I do have a confession to make. I had a Dairy Queen blizzard today. I went a whole 13 days without any junk food. Oh well, tomorrow is another day.

Disclaimer!

I do not normally blog about my jobs. This is because I have a professional online presence. In fact, I spend so much time online professionally I feel I do not devote as much time as I would like to this blog.

Anyhow, today we all received a "gentle reminder" that expressing our personal opinions on blogs and other social media outlets can be interpreted as representing the Company.

I wanted to post this disclaimer that I am expressing my personal opinion and not representing either of my employers on this blog.

Tuesday, July 13, 2010

Day 13 - Last Chance Workout

I'm done. I wasn't able to finish the workout. I think I'm going to go back to Weeks 1 and 2 Workout. I'm still very proud of myself for showing up every day.

***

I saw Geneen Roth on Oprah yesterday. Truthfully, I watched about 20 minutes. It was basically and Q & A session. I'm guessing the show didn't hold my interest because I haven't read the book.

Monday, July 12, 2010

Day 12 - Last Chance Workout

Good workout today. I struggled with keeping up. This workout is giving me a good opportunity to build stamina. I'm getting stronger (and more sore) each day.

Fitness Quote of the Week

People think I'm disciplined. It is not discipline. It is devotion. There is a great difference. ~Pavarotti

Sunday, July 11, 2010

Day 11 - Last Chance Workout

Day 11 done! Just when I was getting used to the Week 1-2 workout, it's time to move out. I'm looking forward to the challenge of the Week 3-4 workout.

***

I saw a quick ad yesterday that Geneen Roth is going to be on Oprah tomorrow. I don't normally watch Oprah and I haven't started reading Roth's book, but I'm going to make an effort to watch the show.

Saturday, July 10, 2010

Day Ten - Last Chance Workout


This is the first time I've finished Week Two!

I felt really good about today's workout. I was annoyed first thing this morning. During my workout, whenever I felt like I couldn't do another rep, I thought about what's been bugging me all day. It helped to deal with the stress and get through the workout. Now, I have that tingling "I just worked out" feeling.

Friday, July 9, 2010

Day Nine - Last Chance Workout

Great workout today. Lots of sweat and hard breathing. I have trouble doing those tricep dips. I'm determined to get those right before the end of the month.

I need to do better with getting up during the day and stretching. I am pretty glued to my chair during the day.

Thursday, July 8, 2010

Day Eight - Last Chance Workout

Well, today's workout was really hard. I woke up about 4 am with bad stomach cramps. After two trips to the bathroom, I tossed and turned. I eventually went back to sleep only to discover it was time to get up. So, I've haven't had much energy today. Plus, it's 97 degrees out!

Work was very busy. The power went out for about an hour this evening. I took advantage of it and spent some time praying and meditating. I so wanted to blow off working out today but I didn't. There is no way I'm going to give up so quickly. Truth is I didn't complete the workout. I had to stop after 35 minutes. I'll try to go back and finish it. If not, I do feel good about giving it some effort.

Wednesday, July 7, 2010

Day Seven - Last Chance Workout

Done! I'm so proud of myself. Seven days straight! Today was a sweaty day. I'm meeting my friend Kelly for water aerobics later on this evening. It's been a while since I've been in the pool I'm so looking forward to it.

Tuesday, July 6, 2010

Day Six - Last Chance Workout

Just finished my workout. So proud of myself for sticking with it so far. Working during the day in my workout clothes helps. I also made a conscious effort to get up and stretch during the day.

Monday, July 5, 2010

Day Five - Last Chance Workout

Today was a good day. I enjoyed moving my body today. I put all the stress and anxiety I have been feeling into my workout. It felt great to release all that energy.

Sunday, July 4, 2010

Day Four - Last Chance Workout

Today was rough. I had trouble completing some of the reps but I'm not beating myself up about it. I'm taking on the attitude of my quote of the week --at least I showed up.

Fitness Quote of the Week

Some workouts are measured less by the number of reps or miles you complete than by the mental muscle it takes simply to show up. ~ Betty S. Wong

Saturday, July 3, 2010

Day Three - Last Chance Workout

I'm so glad to get today's workout done. I'm starting to feel a little sore. I pushed myself a little today. For the first time in a while, I wasn't afraid to sweat.

7 Habits of Highly Effective Exercisers

I was fipping through the latest issue of Fitness and came across an article titled, 7 Habits of Highly Effective Exercisers. Since I’ve read the book, 7 Habits of Highly Effective People, I stopped and read this article hoping I could find some motivation to get me through this recent rut. Here’s what I learned:

1. Don’t put away the gear

I’m guilty. I usually keep my BOSU or aerobic step in my office. I put these items away before I went into the hospital. I have a little meditation room off my office and my brother was staying there during my recovery. I never take these items out once my recovery was over.

2. Turn your commute into a workout

This one is kind of challenge for me because I work from home. I also live in the boonies so it’s not like I can walk to a store. I realize I have stopped walking around the block or two for a break throughout my day.

3. Invest in more workout clothes

I don’t necessarily need to do this. I do recognize that I have gotten out of the habit of dressing like I’m about to go to the gym. Working in my workout gear mentally prepares me for exercise at the end of my day. There are some days I decide to exercise during my lunch break.

4. Log your workouts online

Okay, I can do this. I will start doing this today.

5. Involve your causes

The author of the article explained how she used StickK to help her stay committed to her goal. If she didn’t, she had to donate money to the libray of a former president she didn’t like.

I already have something similar on my to do list. I am planning to participate in Purple Stride Atlanta in November in memory of my mother. It’s organized by the Pancreatic Cancer Action Network.

6. Make friends with class regular

I already do this. I took a plus size yoga class sometime last year and began friends with the instructor. She’s no longer teaching the class but we do water aerobics together occasionally. I also have a good network of “friends” through blogs and Twitter.

7. Create an exercise contest

Well, I just create one of these for myself a few days ago. My goal is to exercise every day this month. Reaching my goal is prize enough for me.

Three’s a Charm

A friend of mine sent this to me. I thought I share it here on my blog so readers could get to know a little more about me.



Three names I go by
1. Sheila
2. Sheila K.
3. SKS

Three jobs I have had in my life.
1. Residential Counselor
2. Teacher
3. Credit Analyst

Three places I have lived.
1. Ann Arbor, MI
2. Providence, RI
3. Somerset, MA

Three TV shows I watch.
1. The Sopranos
2. Morning Joe
3. Little House on the Praire

Three places I have been.
1. The Bahamas
2. Nigeria
3. Canada

People that e-mail me regularly
1. Crystal - my partner
2. Jennifer - my coworker and friend
3. Beth – my best friend

Three of my favorite foods.
1. cheese
2. salad
3. shrimp

Three things I would like to do.
1. visit Italy
2. write a book
3. run in a marathon

Friday, July 2, 2010

Hotter than July

It's time to turn up the heat on my healthy journey. I decided to stop making excuses about the heat and do something about my exercise plan. I'm still not too comfortable about getting back in the gym. I want to give it a few more weeks. I'm not sure if the reason is mental or physical. I still feel a little pain here and there. The doctor said I have a lot of scar tissue in my abdomen so I have to be careful. Whatever the reason, I have made a conscious decision to honor myself about working out in the gym for now.

Since I have a few exercise DVDs, there's no reason why I can't exercise. So, I pulled out my Biggest Loser - Last Chance Workout DVD. My goal is to do a workout every day this month. I've been very inspired by Kat. She has like 200+ consecutive days of exercise. I'm going to take it one day at a time and see what happens. Today is day two and I feel fine.

Now, I need to get my eating habits back in line. I realize it's emotional eating. Things aren't going so well in the relationship department. I have all the tools to manage my emotions. I just haven't been doing the work. Well, the pity party is over. I'm praying. I'm meditating. I'm journaling.

I also purchased Women, Food, and God by Geenen Roth on Amazon this week. I saw this book mentioned on Bella's blog. I'm looking forward to reading it.

Monday, June 28, 2010

Fitness Quote of the Week

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

Wednesday, June 23, 2010

Get it Together!

My attempt to get back into an exercise routine continues to fall by the wayside. My pedometer stopped working. It's also been way too hot for me to walk. I've been okay with these excuses since I know I'm still on a healing path. However, there are some things I see getting out of control and I need to get a handle on ASAP!

For one thing, for the past two weeks I have gone back to my nasty habit of consuming energy drinks. I love caffeine! Since coffee has been bothering my stomach and hot drinks in general aggravate my hot flashes, I have been drinking energy drinks to get my caffeine fix. I tried iced green tea but since I've gone back to work it just wasn't doing the trick for me. So, I've been drinking Full Throttle which led to the purchase of another huge no-no for me--Crunch and Munch!

I've got to get my act together!

Monday, June 21, 2010

Fitness Quote of the Week

"It’s not possible to blaze new trails while remaining on familiar ground. Insecurity is part of the job description." -- Suzanne Falter-Barns

Monday, June 14, 2010

Fitness Quote of the Week

Force yourself outside the door, once you're out, that’s the hardest bit of the workout over and done with. ~Source unknown

Thursday, June 10, 2010

10,000 Steps - Update

This challenge is proving to be more challenging than I thought. Here are my stats so far this month:

1- 5,694
2- 4,293
3- 2,135 (This was my first day back to work)
4- 3,376
5- 4,608
6- I forgot to wear the pedometer!
7 - 3,096
8- I forgot again!
9- 5,908

One one thing this challenge is doing is helping me to stay conscious about moving throughout the day. I'm determined to hit 10,000 steps before the end of the month.

Monday, June 7, 2010

Fitness Quote of the Week

“Hard work spotlights the character of people. Some turn up their sleeves. Some turn up their noses, and some don’t turn up at all.” ~ Sam Ewing

Wednesday, June 2, 2010

Back to Life

I'm back from the Urologist. He said the issue with my kidney is minor and probably a result of irritation from the surgery. Nothing to worry about. To appease my GYN, he is going to follow up with x-rays in three months.

I start working tomorrow. I was going to go into the office just for a change of pace. I can't fit any of my clothes. Well, they fit but they're a little tight around the waist. I still have "swelly belly." I gave away all of my "fatter" slacks. Oh well, maybe in a few weeks I'll be able to get into them.

I stopped by Harry's on the way home and picked up some fresh fruits and veggies, salmon, tilipia, and shrimp. I've been doing fruit smoothies during my recovery. I bought a bunch of kale to slowly transition back to green smoothies. I miss them.

Well, that's it for now. I look forward to getting back to my old routine.

Tuesday, June 1, 2010

Enough Already!

I went to the doctor this morning for my final follow up appointment. Since I had been experiencing quite a bit of nauseau during my recovery, she sent me to get an ultrasound on my gallbladder. Just like the colonoscopy, I thought it was a waste of time and my insurance benefits. Well, it turns out, I have gallstones. She advised me to avoid fatty foods and follow up with my PCP. She also increased the dosage on my estrogen patch. Oh, and there's a slight problem with the "tube" connected to my left kidney. It's a bit swollen. She thinks it's from scar tissue but I'm going back to the Urologist tomorrow.

The good news is that all my blood work, liver, and kidney function came back normal.

So, on the drive home I started thinking that I really need to take a better look at my diet. I don't even eat fatty foods. When I told Crystal about my results, she was shocked. She goes...if anyone should have gallstones it should be me. She eats horribly yet I am the one with the health issues. Go figure. Anyhow, I'm going to do my research about gallstones and see what's up.

P.S. So far today, I have walked 2,847 steps.

Monday, May 31, 2010

10,000 Steps



I’m feeling a bit better. I have my final follow up appointment with the doctor tomorrow. I also plan to start a fitness challenge to get myself back into the habit of exercising on a daily basis. I’m not sure when be able to get back into the gym. This is something I plan to discuss with my doctor tomorrow.
Anyhow, I’m going to take the 10,000 steps challenge. According to The Walking Site, 10,000 steps is the equivalent of walking approximately five miles.

With my doctor’s approval, I plan to go back to work on Wednesday. Since I work from home I am going to have to find creative ways to get in a lot of steps during the day. Most of the strategies for getting in extra steps cannot be applied to my situation. I’m looking forward to the challenge. I’m curious to see how many days it’s going to take before I reach my goal. The highest number I achieved the last time I tried this challenge was about 6,000.
Truthfully, I think my biggest challenge is going to be remembering to wear my pedometer and keeping a log of my steps.
Wish me luck!

Fitness Quote of the Week

“All our dreams can become realized if we have the courage to pursue them in spite of our fears.” ~ Walt Disney

Monday, May 24, 2010

Fitness Quote of the Week

Motivation is what gets you started. Habit is what keeps you going. ~~ Jim Ryun

Sunday, May 16, 2010

Fitness is Learning -- Calisthenics


Calisthenics


When I hear calisthenics, I think military or boot camp. Calisthenics are exercises that use little to no equipment. These exercises are meant to promote physical fitness. Common calisthenics exercises include sit ups, crunches, push ups, pull ups and lunges.

I know most people hear calisthenics and think boring. Not me. Calisthenics isn’t something I would do on a daily basis but it is a great way to check in with yourself. I like the way I can use calisthenics to measure my fitness level. Within months I went from being able complete five push ups to doing two sets of 15. I went from barely doing 10 crunches to completing two sets of 60. This is the way I use calisthenics—to measure how my fitness level is improving.

Monday, May 10, 2010

Fitness is Learning - Isolated and Compound Exercises

Isolation Exercises

Isolation Exercises are exercises that focus one muscle or joint at a time.

These exercises are good for rehab or working out a specific muscle weakness. As it turns out, I already have some experience with isolation exercises when I was working on the problem I was having with my knees. The real problem with my knees had to do with a muscle imbalance with my quads and hamstrings. So, for a while I was doing a lot of leg extensions and hamstring curls to correct the problem. It also turns out that two of my favorites—bicep curls and tricep kickbacks—are isolated exercises.

Compound Exercises

Compound exercises work several muscles at a time. To get the most of your workouts, compound exercises are the way to go. These exercises build basic strength. Compound exercises also help increase your metabolism. Some of the best compound exercises that I like are bench press (works shoulders, chest, and triceps) and squats (works core, glutes, quads).

Fitness Quote of the Week

"It's not what you do once in awhile , it's what you do day in and out that makes a difference." --Jenny Craig

Saturday, May 8, 2010

Fitness is Learning --Powerlifting

Powerlifting


The most important thing I learned while researching powerlifting is that it’s completely different from bodybuilding. I had no idea.

According to Wikipedia, Powerlifting is a strength sport, consisting of three events: the bench press, the squat, and the deadlift.



I have to admit I feel I could really get into powerlifting. I, for one, enjoy lifting weights. I like lifting weights so much I purchased a weight bench for my home gym. One thing I notice when going to the gym is females, for the most part, avoid the weight machines. When I started working out with Kimberly, she gave me this long speech about not worrying about getting too muscular, that she wanted me to lift weights because it was going to help me burn fat. I told her she was wasting her time with the speech--I’m not afraid of weights or muscles. As I’ve mentioned in past entries, I love being able to see definition in my biceps and triceps.

In general, weight lifting has many benefits for women—including reducing the risk of Osteoporosis. In fact, my Endocrinologist loves the fact that I’ve been doing some strength training. She says weight lifting helps the body process glucose.

I like what one guy had to say about the psychological benefits of powerlifting. He discussed setting personal records. This benefit is very appropriate for budding athletes such as myself.

I enjoy looking back over my workout journal and seeing how I’ve progressed in reps or weight; it does wonders for my self-esteem and confidence.

During my research, I discovered that powerlifting is growing in popularity among women. I enjoy the bench press and the squat. I haven’t done the deadlift at all. Truthfully, it looks pretty intimidating. Once I’m healed and get my doctor’s approval, I’m going to give it a try.

Thursday, May 6, 2010

Surgical Menopause


OMG! I'm starting to get hot flashes! Now, the hot flashes I tolerate. I'm having a tough time with the chills I'm also experiencing. No one ever seems to talk about this symptom. I was talking to a good friend who has been going through menopause naturally. I asked her about the chills. She said she has them. In all the time she's been complaining about going through menopause, she never mentioned the chills.

After trying all sorts of natural and herbal remedies, she finally decided to go to the doctor and get a prescription for hormones. She had it bad--night sweats, insomnia, and the hot flashes.

So far, I think I'm going to ride it out and discuss it with my doctor during my next follow up. I really feel she jinxed me. During my appointment on Tuesday she asked me if I was getting hot flashes. I told her no. The very next day they started.

Fitness is Learning - Mind Over Matter

MIND OVER MATTER


If you quit, you've let the matter defeat your mind. Km

According to Wikipedia, mind over matter is explained as followed:

Mind over matter is a phrase popularized during the 1960s and 1970s that was originally used in reference to paranormal phenomena, especially psychokinesis.[1] However, it has also been used in reference to mind-centric spiritual and philosophic doctrines such as responsibility assumption. It is the belief that the mind is more powerful than the body. Specifically, mind over matter refers to controlling pain that you may or may not be experiencing, such as holding your hand under extremely hot water and feeling no pain.

After reading through a few more sites on the philosophy of mind over matter, I ran across a blog entry by fitness guru Eugenie Jones. I like what she had to say about mind over matter in terms of fitness. Her discussion about self-defeating thoughts and other mental barriers really resonated with me. Attitude is everything. I can’t tell you how many times my mind was telling me something it didn’t think my body could do. I can’t tell you how many times my mind was wrong.

In fact, I have been using the mind over matter technique in other areas of my life. I meditate and pray on a daily basis. One of the exercises I have been doing lately is watching my thoughts. Observing the mind has allowed me to gain more control over my overall outlook on life. I’ve also found that it helps me with my eating habits. Just because I have a thought that I want to eat does not mean I have to act on that thought. I observe the thought coming from the mind and see it if it matches what is going on in my body. Often it’s just a thought that I can let pass away.

Soon I hope to begin training for a 5K. I can use the mind over matter technique to help me when I need to push myself and exceed the limitations of my mind. I want to make it clear that this doesn't mean that the mind can tell me I can run a half marathon with proper training. The technique is simply a tool I can use to help me achieve reasonable fitness goals.

Next on the list is powerlifting. This one should be fun. Lol!

Friday, April 30, 2010

Fitness is Learning - Self Discipline

Self Discipline


Self Discipline is when you tell yourself to do something and you don’t talk back. ~source unknown


What do I think of when I think self discipline? I think focus. I am always impressed with those individuals who workout on a regular basis. I can think of a few individuals who go to the gym – no matter what. I don’t know about you but I often envy those individuals who have the self discipline to reach their goals. They make up their minds to do something and like the Nike commercials say -- just do it.

When I was working out with Kimberly, I would go to the gym every Monday and Wednesday at 4:30. Without fail, there were always the same individuals at the gym. Even on those days I worked out on my own, the same individuals were there working out. What focus! What self discipline! When I started going to the gym on the regular, I felt self conscious.

For this term, I have decided to find out how to develop self discipline. Can it be taught? If so, how?

First, I think it is important to understand the meaning of self discipline. Here’s a definition from dictionary.com: discipline and training of oneself, usually for improvement.

Reading through a number of web sites, I came across some information I could relate to and apply in my life. Four key ingredients to self discipline.

• Self control
• Motivation
• Persistence
• Goals

For me, self control entails having a plan and sticking to it. I also think portion control and training plan.

Motivation. This comes from reading various blogs and articles, socializing with all my fitness friends online, positive self-talk, and meditation.

Persistence. My training schedule. I have to stick to a specific workout schedule when it comes to exercise.

Goals. I need to do some more work in this area. In one of the courses I teach, I discuss S.M.A.R.T. goals. I need to apply this goal-setting technique to my fitness and weight loss goals.

The next term I will be researching is "mind over matter." I will be posting what I've learned in a few days.

Recovery

This has been quite a week! I went to the Urologist on Wednesday to have the Foley catheter removed. I'm still working on getting my bowels and bladder back in order.

This morning I was thinking how I am starting all over. When I began my fitness journey, I began by doing laps in the house. This is what I'm doing now. I make it a point to do laps in the house at least four times a day.

My energy is pretty much zapped. I spend the rest of my day, sitting on the deck meditating, and watching the bird feeders. I've also been watching mindless TV.

I asked Crystal to pull out my jewelry-making supplies but I haven't felt inspired yet. I'm in no rush.

My friend Malane was over on Tuesday and did some energy work on me. She visited me a few times in the hospital for some energy work as well.

This weekend I plan to take a walk down the street and back.

I haven't had much of an appetite. I've been focussing on staying hydrated and eating lots of protein.

Monday, April 26, 2010

I'm home

I spent 13 LONG days in the hospital. I'm glad to be home. I'm still pretty wiped out. I will have to give my update some other time. Hopefully, I'm feel a little stronger later on this week.

Sunday, April 11, 2010

Well Wishes


Surgery tomorrow. I spent most of the day receiving a lot of phone calls.

I also spent a nice Sunday morning in the park with my brother and sister. We had a nice time. My brother went for a jog; me and my sister walked.

I'm looking forward to a speedy recovery. The first thing I plan to do is train for a 5K.

I also look forward to catching up with all my blog buddies. Thank you to everyone who has wished me well. I'll check in as soon as I can.

Fitness Quote of the Day

Every day may not be good, but there's something good in every day. ~Author Unknown

Friday, April 9, 2010

Colonoscopy/Endoscopy - Surprise and Shock

The deed is done. The prep was okay. It wasn't as bad as I anticipated.

We had to be there at 5:30 am. The process was smooth. I don't remember a thing.

I do, however, remember, the recovery room. You're in this little holding room with a few others with nurses in and out encouraging you to expel gas. Once you toot to they're satisfaction, you're moved to a waiting area.

The doctor came in and told me she removed one polyp. I was surprised. They're doing a biopsy on the polyp. I wasn't expected this news. Then, she tells me the shocker. I have a stomach ulcer. I don't even know what to say. I have no stomach issues whatsoever. The bottom line is that I am very grateful to God my doctor had the foresight to order this procedure.

I am also very grateful to God I have loving, supportive family and friends. My brother and sister will be here tomorrow to give Crystal a break from all this madness.

Now, I must focus on recovering from this (I'm wiped out) and preparing for my surgery on Monday. Did I mention I have to do another bowel prep on Sunday night?

Fun times....

Monday, April 5, 2010

Fitness Quote of the Week

Self Discipline is when you tell yourself to do something and you don’t talk back. ~source unknown

Saturday, April 3, 2010

Homework Assignment

I'm giving myself a homework assignment to help me stay focused on my goals as I recuperate. I am not going to let this little setback discourage me. Anyhow, I was reading the Black Fitness Blog and came across this entry titled "Fitness is Learning." Basically it is a list of terms Mike has invited his readers to research:

self discipline
mind over matter
powerlifting
isolation exercises
compound exercises
calestinics
high and low intensity cardiovascular exercises
target heart rate and anerobic threshhold
form
bodysculpting
vascularity and muscularity
flexing
equal and balanced workouts
various sports training
priority training
free weights
flys
healthy foods
metabolic rate
amino acids
rest, sleep, recovery

Over the next few weeks, since I will have some extra time on my hands, I plan to research and blog about these terms. I am looking forward to learning.

A Good Friday

Today I didn't even have to use my A.K.
I got to say it was a good day.

~Ice Cube


I spent all afternoon at the doctor's office and the hospital yesterday. Preop stuff. If I have to fill out one more form, I'm going to scream! Things at the doctor's office were slow but great. The hospital was another story. They want you to fill out all these forms without giving you ample time to read through them. I felt so overwhelmed.

I go in to see a nurse. The first thing she wants to do is give me a pregnancy test. I start laughing. I told her there's no need for me to have the test. She snaps back at me ... are you refusing to take the test? I smile and said, no ma'am, I'm not. I had a hysterectomy in 2005. It's on one of those forms I filled out. She mumbled something about not seeing it.

I hate hospitals. I'm a huge germaphobe. I am not looking forward to this experience at all. I hate public restrooms so I didn't want to go to the bathroom while I was there. I was miserable. I couldn't wait to get out of that place so I could wash my hands. The fact that I was exposed to TB the last time I was in the hospital doesn't help. I was able to amuse myself with the fact that I didn't want to use any of the pens they kept handing me. Lol!

For the most part yesterday, I played the hurry up and wait game. Crystal played games on her iPhone. I prayed and meditated (and tried not to think about germs). I probably spent 3 hours praying and meditating yesterday. I continue working on staying positive and focused on my fitness journey. After we finished with my appointments, Crystal treated me to a nice Mediterranean salad at the Peachtree Diner. I came home, relaxed for a few, went for a quick walk, finished watching the first season of Nurse Jackie. Considering what was going on all around me, it was a pretty good day.

Friday, April 2, 2010

Good Morning, Headache, How are You?

Good morning heartache
Here we go again....

~Billie Holiday


I’ve always been a nerd…a square…a goody two shoes…a geek. Last night when a friend was telling me how she used to get high all the time while in high school I sat there trying not to be judgmental but thinking OMG! I was too much of a Jesus freak in high school to ever consider smoking weed.

I remember the first time someone offered me a joint. I was in the 8th grade. Kim asked me to skip gym class with her. I wanted to be cool. I wanted to fit in so I said okay. If skipping class wasn’t bad enough, she then invited me to smoke a joint with her. When she pulled that thing out of her pocket, I looked at it and hauled my butt off to jump gym class as fast as I could. I didn’t care about the tardy I was going to receive. Our friendship was never the same after that incident.

My next encounter with illegal drugs wouldn’t happen until 12th grade. We were on our senior trip in the Bahamas. My roommates decided to try cocaine. To this day I don’t know where they got it and whether or not they went through with trying it. I left the room.

I’m sharing all of this to say I woke up jonesing for an Advil this morning. It’s the strangest feeling. I would give or do anything (well, just about anything) if I could have just one of those blue liquid-gel caps right now. It’s odd because I have a high tolerance for pain. I’ll purchase a bottle of Advil, take two or three, and the rest will expire before I reach for it again. I normally just grin and bear it.




Last time I was in the hospital I remember arguing with a nurse because I didn’t want to take the pain medication she was trying to give me. Sometimes those nurses are like legalized drug dealers.

--Ms. Smith, I’ve been here all day and you haven’t requested any pain medication.

I’m fine. Thank you.

--Well, we want you to be comfortable. On a scale of 1 to 10 where is your pain?

About a 6.

--I’ll go get something for you.

No, it’s okay. I don’t like how that medicine makes me feel. It gives me weird dreams and nightmares.

--I’ll ask the doctor to give you something else.

I’m okay.

--I’ll be right back.

Now, to me a “6” is nothing. It’s doable. A little discomfort lets you know you’re alive and all your nerves and stuff are working. If it gets to be too much for me, I just fall asleep. I can’t tolerate anything above an “8.” It’s really not the pain that bothers me….it’s the nausea and possibility of vomiting that accompanies it that I don’t like. I will do just about anything to avoid throwing up. So, this is where I am this morning--headache, cramps, nausea…fiending for Advil. I’ll be okay after a large glass of ginger ale.

I wonder if the fact that I watched four episodes of Nurse Jackie before going to bed last night has anything to do with this craving. Hmmmm……

Thursday, April 1, 2010

It's a Date!

I received notice yesterday that my surgery has been scheduled for April
12th. My preop appointment is tomorrow. Well, this was one way to get out of jury duty. I was supposed to serve on the 12th. Truthfully, I was looking forward to it. I'm not one of those individuals who dreads doing my civic duty. I thought it was going to be a huge hassle but the clerk I spoke with was very nice about it. She simply said she was send me another summons at a later date. I was quite surprised she didn't ask me for any verification. So, it's a done deal. I've already packed my bag.

Wednesday, March 31, 2010

The Colonoscopy Diet





Ewwww! I can't believe what I'm reading. Three days before "the procedure" I need to start a low fiber diet. The day before I'll be on a clear liquid diet. The first thing I see on the instructions is:

Discontinue all vitamins for one week before your colonoscopy.

Discontinue roughage from your diet (fiber, oatmeal, bran, wheat, fruits, and vegetables). What? These are the foods I have been working on including in my diet for the past year.

Although I only have to do this for three days, I am not thrilled about the list of foods on this recommended list. The majority of the items are foods I have been working on eliminating from my diet for the past year.

Breads, Cereal, Rice, and Pasta: white bread, rolls, biscuits, croissants (made of white flour), pita, waffles, French toast, pancakes, white rice, noodles, potatoes, etc.

Strained Fruit Juice: custard, ice cream (without fruit or nuts), etc.

Meat and other protein: I'm fine with these suggestions so I won't list them.

Fats, Snacks, Sweets, Condiments, Beverages: margarine, butter, oils, mayonnaise, sour cream, sugar, honey, syrup, plain cakes, cookies, hard candy, etc.

Okay....the thought of eating a slice of white bread makes me gag. I've never been a bread eater so most of that stuff is out for me. However, I'm all about the pasta. Now, we're talking. Lol!

Truthfully, I don't have much of an appetite these days. Since I can't take any pain killers, I've been kind of nauseous from headaches and cramps. I wish I could just drink protein shakes during this time. I'll probably eat a lot of plain baked fish and chicken, clear broth, noodles, potatoes, scrambled egg whites, creamy peanut butter, saltines, and clear Jell-O next week before "the procedure."

Fitness Quote of the Week

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.

~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

Sunday, March 28, 2010

Forward March

I love my new doctor. I love the way she has created a spa-like atmosphere for her patients. There’s light, meditative music playing throughout the place. The receptionist offers you a beverage. Instead of hospital gowns, they have bath robes you can wear. The whole experience was like night and day from the previous Oncologist. Anyhow, she seems to think we’re most likely dealing with endometriosis. She also thinks the mass is more the size of a football. This probably explains why I was losing inches everywhere except my waist.

Due to the strong family medical history, she’s recommending a colonoscopy before surgery. Tomorrow I have a consultation with a Gastroenterologist.

Speaking of family, I made it through my mother’s birthday okay. I didn’t do anything special this year. I spent some time talking to her about what’s going on with my health. I wish she was here. I could really use a hug and smile from her these days.

***

I’m moving forward slowly but surely on the fitness front. Even though I’m not able to work out like I would like to right now, I continue to make a conscious effort to do something. Last Sunday, I went to Crystal gym with her and did two 10 minutes workouts on the elliptical. This week I did some walking and dumb bell workouts.

Yesterday, I wasn’t feeling so well but I made myself go for a walk anyhow. I really wanted to walk a mile so I pushed myself. It was a mistake. I was so miserable on the way back. My body was already sore from working out with weights on Tuesday and Thursday. I’ve been having cramps here and there, and haven’t been sleeping so well. It’s probably one of the reasons why I wasn’t feeling so well yesterday. I should have been satisfied doing a half mile. But oh no….I had to push. The doctor said she was fine with me exercising but nothing too strenuous.

I really need to practice what I preach and put my ego in check. Truth is I do not think I’m exercising sufficiently unless I breaking a sweat or feel sore afterwards…this from a person who not too long ago hated to sweat. Even though I knew I had overdone it, I had this wicked little smile on my face as I wiped away the sweat on my face.

Today I’m pulling out my mat and yoga DVDs. I think I should stick with yoga until my surgery is scheduled.

***

I spent a good part of this morning catching up on blogs. I want to give a huge shout out to Greg who was recently featured on his local news. There are so many quiet heroes out there. Greg on the Run was one of the very first blogs I starting following. Reading his story is the main reason I set a goal of getting off my diabetes medication. Until then, it never occurred to me that I didn’t have to take the medication for the rest of my life. It also helps that I now have a doctor who supports this goal. Congratulations Greg!

I also want to send some love into the Universe for the BIG fat truth. She hasn't been posting regularly. I wish her well on her journey.

Monday, March 22, 2010

Fitness Quote of the Week

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

Monday, March 15, 2010

Fitness Quote of the Week

Obstacles are those frightening things that become visible when we take our eyes off our goals. ~Henry Ford

Wednesday, March 10, 2010

What's Going On?

Where to begin? Let's see. I "fired" my surgeon on Monday. Although I really liked the doctor, I could not deal with his staff. As a patient, I deserve to be treated with respect and compassion. I'm sure these people get desensitized to working with people at times but their behavior was inexcusable! They were nonresponsive. When they finally returned my calls, they were rude. It took them over one week to find paperwork they claimed my general doctor never sent. My general doctor faxed the paperwork three times! A whole red flag should have went up when my brother and I walked into the office and the receptionist was selling Girl Scout cookies in the waiting area. Lol! Even though I'm a bit upset that I had to find a new doctor, I do feel empowered because the situation was becoming so stressful. I plan to compose a nice, scathing letter to his office soon.

I've been excercising here and three. I'm able to walk a mile. I also work out with light weights from time to time. I'm loving the green smoothies. They primarily consist of greens and fruit. Now, I plan to start experimenting with protein powder.

Monday, March 8, 2010

Fitness Quote of the Week

Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow. ~Mary Anne Radmacher

Monday, March 1, 2010

Fitness Quote of the Week

“Fitness is not an end to a means. Fitness is an evolving process of self-development.” ~Louis Moore

Thursday, February 25, 2010

Test Results

Well today I received the results of my CA 125 test - 72. The nurse told me it should be under 35. I will be discussing all this with the doctor on Monday.

****

I also received my test results from my Endocrinologist:

A1c - 6.0
Total Cholesterol - 123 - I'm very pleased about this!
Triglycerides - 116
HDL - 56
Vitamin D - 46.4

Wednesday, February 24, 2010

Green Smoothie - Number 3




Today I tried collard greens, an apple, and lemon juice. I like the color. The taste is just okay. There is a slight bitter aftertaste. This one looks much better than it tastes.

I've review a few recipes that recommend banana with collards to help the taste. I really haven't been feeling bananas, in general. For some reason, the thought of a banana in a green smoothie grosses me out. I may have to give it a try. It's going to be fun trying to figure out a good combo for these greens.


Tuesday, February 23, 2010

My Second Green Smoothie




Today I tried kale, mango, lime, and ginger. It was yummy. I enjoyed it much better than the spinach one I made on Sunday. It was much more pretty--a bright green. I am having fun with this.

Tomorrow I think I'm going to try something with collards.

Monday, February 22, 2010

Fitness Quote of the Week

“Don’t let what you can’t do interfere with what you can do.” ~Anonymous

It Feels Good!

I was feeling pretty good today so I decided to give a walk a try. It felt good to be out there. I was able to do a half a mile. It took me 12 mins. I know I shouldn't concern myself with the time but that's just the type of person I am. I was so happy to be out there sweating and breath heavily.

Just for today, I am grateful to Spirit to be able to enjoy a nice, brisk, prayful walk.

Sunday, February 21, 2010

My First Green Smoothie

Today was my first attempt at making a green smoothie. I went online and looked at a few recipes and made a variation of what a reviewed. One of my twitter friends, Kat, mentions green smoothies on her blog from time to time so I'm very interested in hearing about her recipes. Anyhow, here's what I came up with this morning:

2 cups of spinach
1 cup of organic mixed berries
ginger
cayenne
a touch of Agave sweetener

It was pretty good.













Saturday, February 20, 2010

Health Update

It's been quite a week. I went to the Urologist on Tuesday for my pre-op and he tells me he doesn't think he can help me. After consultation, he believes the cyst is on my ovary, not my bladder. So, I go to the GYN on Thursday. They can't get a view of my ovaries from the CT scan that the Urologist shared so I had to come back the next day for an Ultrasound.

Yesterday I go in for the Ultrasound. The doctor then comes in and explains that he's going to need to refer me to someone else. UGH! I have a septated cystic mass. They're not quite sure of the origin. He believes it is from the right ovary. My left ovary is not visible. I also had blood drawn for a CA-125 test.

I have an appointment with an Oncologist GYN on March 1st. The major concern is that I've had two abdominal surgeries--an emergency myomectomy in 1994 (I went to the ER because I thought I had appendicitis.) and a hysterectomy in 2005.

I've been doing some reading about septated ovarian cysts. I know I have a high tolerance for pain but I'm surprised I don't have much pain. The mass is pretty large - 5 in x 3 in x 3 in and about 14 oz. of fluid. Yuck! I'm so grossed out that I have yet something else growing inside me.

Anyhow, I do not like what my body feels like right now. The lack of exercise is catching up with me. I've been stretching here and there but I'm starting to feel stiff and heavy. I don't even dare get on the scale. Today it's supposed to be nice out. I'm going to attempt to go for a walk.