Before Photo

A new year and a new me.  I just complete 50 minutes on the treadmill, nice and slow.  As I walked, I listened to a Jillian Michaels podcast.  I also began visualized myself running.  I have decided to do my best to take a photo each month.  I was doing a great job taking monthly photos in 2014.  I just wasn’t uploading them.  Unfortunately, my old phone completely died, without any backup or way to retrieve them, I lost all those photos.

I took a photo today and really looked at myself.  I now have this yucky spare tire.  This time last year I was at least 25 pounds lighter.  I am not going to beat up myself about it.  I know my journey and success to fat loss and a healthy weight is not going to be linear. I’ve been experimenting here and there with my eating habits.  My last experiment resulted in a weight gain.

 

Now, I’m back to a semi-vegetarian eating plan.  I have to admit that now that I have been lifting on a regular basis I am worried about not getting enough protein.  However, my body responds much better when I eliminate red meat and poultry from my diet.  I feel more energetic.  The podcast I listened to today was about the spirituality of food.  I am already one of those people who says grace before I eat.  I made a mental note to pay better attention to how I prepare and eat my food.  Am I truly grateful for the food I receive?  Do I understand how the  food I eat sustains me and gives me energy?  Which foods are good for me and the environment from a spiritual perspective?

I am looking forward to another year on this journey.  I can’t wait to see more muscle and less fat!

Happy New Year

2015! It’s a new year! 2014 was very good to me.  I completed my first 10K and I starting lifting on a consistent basis.  My goals for this year are to improve my running, continue lifting, eat clean, and drop some body fat.  Actually, one of my goals is to start running again.  I have not been running on a consistent basis since the Peachtree Road Race.   I also want to get back in the pool and work on my swimming.  So now I need to work these into SMART goals.

Running:  I will run 3 times a week.  I plan to complete a 5K in March/April, the Peachtree Road Race in July, and another 10K in September/October.  I will log my runs/walks on Daily Mile.

Lifting:  I will continue following a lifting plan.  Right now I am following JamieEason LiveFit program.  My focus is on form and building strength.  I will log my workouts on Body Space.

Nutrition:  I will eat healthy foods.  Planning and prepping my meals in advance works best for me.  This year I will work on maintain sustainable healthy eating habits.  I really like Jill Coleman’s approach to healthy eating.  I will use MyFitnessPal and my recovery app. 

Lose Body Fat:  The way I see it, my goal in this area will be achieved based on my success on my other goals – running, lifting, and healthy eating.  

Swimming – This goal is easy.  Sign up for swim lessons and get in the pool.  Practice, practice, practice!

I know I say it every year, but I want to purchase a bike… I admit I have a lot of fear about purchasing a bike.  I am worried about safety.  Just recently I read an article about a hit and run, and the cyclist was riding in the bike lane!  However, if I ever want to check triathlon off my fitness bucket list, I need to get a bike.  So, for now, I’ll stick to spin class.

I also plan to sign up for the health program at work.  Last year I made it to level 4 out of five levels.  I earned $300 off my insurance premium.  I could have made it to level 5 but I lost the pedometer and my HRM stopped working.  I held off  replacing them because I want to invest in a a different fitness tracker.   I was set to get the Fitbit Flex until I read about the Surge.  I am holding out for the release of the Surge because it can also serve as a GPS watch.  

Well, I'm ready for the new year.  I am, once again, hoping I will post regular updates on my blog. 

Daily Nutritional Commitments -- Part Two

I came up with the idea to establish three daily nutritional commitments (DNCs) from Jill Coleman.  I like her approach and philosophy to keep things simple and sustainable.  At the time I couldn't come up with three DNCs. 

I've been thinking about the third commitment for a few days.  This morning it dawned on me that my third commitment should be maintaining my daily food journal. Whether or like it or not, I do so much better when I keep a record of what I eat. This practice helps me to stay aware and conscious.  There are days I have no idea how little or much I've eaten until I complete my food journal.

I also like the fact that these commitments are not set in stone. I can change them at will.  For now, I think I will set with:

1. Eating breakfast
2. Eating protein with eat meal
3. Completing my food journal

Number three is also going to help me with my weight loss goals.  I need to do a better job of tracking my macros.  I do not eat nearly enough protein on some days.

Comparison: Biceps vs. Triceps

I’m really getting into the weightlifting. I think it is becoming my second love. I’ve been doing some research (reading, watching YouTube videos) and trying my best to make sure I am getting the maximum benefit from my workouts. One of the things I am very concerned about is flabby arms. My arms are pretty solid.  I have about 50 more pounds to lose and I don't want to have those batwings that some people get.

When I was home a month ago, my sister commented that my arms looked more tone. One thing I have noticed is that my biceps are more pronounced than my triceps. One reason for this is probably due to all of the plank and the push up challenges I’ve participated in.

So, last night I am reading and discovered that your triceps make up the majority of your upper arm. Who knew?

Yet, people, including myself, always want to show off their biceps. I can see some definition beginning in my arms. Yet, when I am doing tricep exercises, it’s pretty difficult to tell if I’m actually working the muscle.

With my biceps, it’s pretty visual. I guess that’s why the guys in the free weights area look in the mirror. (One of these days I am going to work up the nerve to work in that area. ) Anyhow, I need to keep studying. I also think that as I lose more body fat, my triceps will start to show too. What is all boils down to is clean, healthy eating – my nutrition.

I love Scott Herman on YouTube. He has some great instructional videos on proper lifting form. I can’t do a proper Bench Dip. I'll be working on achieving this.

Another person I really like is Jill Coleman. I like her more for the mental aspect of training. I actually discovered her on Comcast On Demand. I was looking for a quick cardio workout and she had a great beginner’s cardio kickboxing workout. I then started following her on Twitter and found out I really like her philosophy – she tweets quotes from Byron Kate, Miguel Ruiz, and others that I like.

From her I am learning how to be realistic about my fitness goals. While my genetics will dictate most of what my body is capable of, there are things, both physically and mentally, I can do to live a healthy lifestyle and be the best that I can be.

Strength Training: Phase One

Today I finished my second week of consistent strength training. I've been doing a full-body workout three times a week. I have been focusing on form and breathing. I start with 10 minutes on the Spin bike as a warm up. Last week I did two sets of each exercise. This week I did three sets of most exercises.

Leg Press - 195/10 two sets; 210/10 - one set - going to try all sets at 210 lbs next week
Leg extension - 30/10 - going to bump this up to 50 lbs next week
Lying Leg Curls - 20/10 - two sets - working up to three sets
Lat Pulldown - 100/10 - three sets
Vertical Chest - 65/10 - three sets
Tricep Pulldown - 75/10 - three sets
Preacher Curls - 35/10 - working up to three sets
Shoulder Press - 50/10 - three sets
Ab Crunch - 65/10 - three sets -
Low Back Extention - 45/10 - tried one set for the first time today - going to try two sets next week

I am really enjoying weight training this time around. I think it is because I have a clear plan and I feel more comfortable in the gym. I am also taking it a bit easy. Usually, I start of too strong. This time around I am taking my time; stretching and drinking water. I still need to work on getting proper rest. I have been going to bed earlier but I still do not fall asleep until about 11 or midnight.

The downside is that I haven't been running since the Peachtree Road Race on July 4th. I'm planning to get back in gear beginning next week. I really need to sign up for a race so I can stay focus.

Peachtree Countdown

I went for a walk today and ended up running a little. I decided to run up the little hills for about a 1/4 miles. I did this three times during a four-mile walk. While out out my walk, I saw another person wearing his Peachtree training tee. I felt so grate ful for his smile and encouragement.

I also decided to keep a food journal and begin measuring my food again. This will really help me stay on track until the race. If I can stay healthy and injury-free, I'll give myself a great chance to have a really fun time during the race. I have no time goal (I did but I have been reading that it's a huge mistake to do so for my first 10k). I also read that I shouldn't expect that I will finish is double the time it takes for a 5k. I will finish when I finish. I just want to have the strength and endurance. I just want to cross that finish line with a big smile on my face.

Easter Brings Hope

Today was a beautiful day. Easter has always been my favorite holiday. I love the message of resurrection, renewal, rebirth, and hope. How light comes from darkness....

Today I tapped into that message of hope and checked off a goal on my fitness list. For the longest time, one of my goals has been to be able to run around this loop at Wills Park. This is the path I usually walk. I know that in order to prepare for Peachtree I need to be able to run uphill. It was my intention to try running around this loop in June.

Last night I spent some time catching up on my blog reading. I read something about how running is also mental. So I spent some time visually myself running around that loop. For whatever reason, when I woke up this morning, I decided to give it a try. I did it! I really took my time, checked in with my body, stayed present with my thoughts, focused on my breathing, and run around that loop 1.25 times. So, now my next goal is to do two laps. Before my race, I will complete four laps.

Today was a real confidence-builder for me. For the first time, I believe I can be well-prepared for this race. I know it is a little out of my reach, but I can do my best to be as prepared as possible.

Three Months!

I have exactly three months to get myself together for the Peachtree Road Race. Today I completed Week 8, Day 1. I almost blew it. As I was driving to the greenway, it started to rain a bit. I turned away. No way am I running in the rain, I told myself. I thought about going to the gym. My knees don't like running on the treadmill. I'm doing my best to stay injury-free. So, I go back home and hop on my laptop.

Thirty minutes later, I notice it's not raining. I head back out. I realize I cannot be a wimp. There is a possibility it may rain on July 4. It was kind of rainy last year. So I am going to make it a point to train in the rain over the next three months. I will be finishing up the plan next month. Then I just start working on distance and endurance. I also need to work on tackling some hills.

Motivational Monday

Last night I spent some time looking over my March training plan and creating my April plan. I feel pretty good about where I am with my training plan. Yesterday I completed Week 7, Day 2. I am halfway through the plan and will have a full and half month to work on distance. I should be good.

I was planning to walk four miles today but stopped at two. My right knee didn't feel right and I don't want to risk injury. My calves and quads are starting to feel tight and sore. I've got to be more consistent with stretching and using the foam roller.

I'm looking for to April. The weather is nice. I'm so happy to be away from that treadmill. I saw the following on Facebook and I think about it often while I train. I am making it my mantra for the month of April:

I'm still here!

I haven't been blogging, but I have been working out! Today I finished Week 7, Day 1. Week 6 was a bit rough so I completed Day 2 a few times before moving on. Today I felt strong. I am also proud of myself for running outside, even though it had been raining all day.

I have this fear of falling and was worrying about slipping and falling. Although it had stopped raining by the time I went out, the greenway was still wet. In fact, there weren't many people out on the path. Mostly people on bikes. I could how slippery things were as I ran on the little overpasses, but I took my time and it was fine.

My trip to Michigan was okay. My Dad is in better spirits than I expected. In fact, I use him from inspiration and motivation. I think of how he is going to radiation and chemo fighting for his life. I listen to my breath and think about the cancer that was in his lungs. I am humbled. I am grateful.

On a bright note, today is my 5k anniversary. Five years ago today I completed the Publix 5k. I think about how nervous I was. In hindsight I was so naïve. I picked one of the hilly courses for my first 5k! I am very grateful that I am here and still plugging away at my fitness goals.

Fitness Friday

Today was a really rough day for me. I was obsessed, yes, obsessed with food thoughts today. I wanted fast food for breakfast, lunch, and dinner. I didn't feel like working out.

I'm tired and stressed. When I am tired and stressed, I like to use food to soothe the edges. Well, today, I did not give into those old impulses. I ate my planned meals and I lifted weights and used my foam roller.

The only way I am going to be fit enough to complete the Peachtree Road Race is to do what it takes to reach my goal, one day at a time. I can make excuses and tell myself that one day is not going to hurt. This may be true. However, the junk food junkie in me will turn one day into two days and the next thing I know it will be July 4th. I want to feel confident in my training when I stand at the starting line on July 4th. I want to give myself the best opportunity to meet my goal.

I know I have a huge fear of failure. More than that, I have a huge fear of success. Today one of my favorite fitness quotes sticks out. I am not sure who tweeted this so I can give proper credit:

"Never let fear get in the way of your path to better fitness."

February Update

I am ending this month on a very shaking note. I had a doctor's appointment this morning. My thyroid is still not stabilized. My doctor wants to give me yet another increase on my Synthroid dosage. I think it is about time I get serious and look into alternative therapies.

Everything else is fine. I forgot to ask for a copy of my labs. My blood pressure was 102/64 -- fantastic! She also said my cholesterol is still on the low side. She wants me to have some cholesterol. My vitamin D level is great. My A1c is 6.1.

The awful news is that I have gained seven more pounds! Between being sick, bingeing here and there, and skipping workouts, the pounds are piling back on. Not good at all!

I have a little over 100 days to give my butt in shape to cross that Peachtree Road Race finish line. I need to stay healthy and focused on achieving my goal.

This is going to take some discipline. My Dad is starting chemotherapy and radiation treatments in a couple of weeks. This means I will be going to Michigan. I am still going to have to stay on top of my training. In fact, the training will be a great stress reliever.

I know I can do the training. Right now nutrition and sticking to my food plan is my biggest hurdle.

I haven't registered for the Run the River 5k because I am not sure I will be in town for it. Come to think of it, with my Dad being ill, there is no guarantee I will be in town for the Peachtree Road Race. Come what may. I'm still training for both events!

Weigh-In Wednesday

It’s the first weigh-in of 2014 and I’m down three pounds! I have to be honest with myself. I heard that negative, scolding voice reminding me that although I lost three pounds it is weight I gained the last four months of 2013. I acknowledge what happened in the past but I am focusing on the present. I am planning for the future but taking it one day at a time.

While I am happy about the loss, I have to prepare myself mentally for the times the scale does not move. This is how the weight started creeping back in the first place. I was working my butt off and the scale wasn’t moving. So what do I do? I get discouraged and stop tracking my food. I will not make this mistake again.

My goal is to track my food intake every day this year. In fact, I have logged my food on My Fitness Pal for at least 30 days. I think the longest I’ve consistently tracked was 40 days. At this point in my journey, everything is mental. I know I can work out. I’ve completed the Couch to 5K program – twice. I know I can run. I’ve taken swimming lessons. I know I can swim.

My area of opportunity is my food. I haven’t completely given up on OA but I am not working my program the way I used to. I no longer have a sponsor, although I am in contact with her at least three or four days out of the week. I do embrace the spirit of OA that my eating/food issues are not about food and I do not need a diet.

I will continue working on my mind, spirit and body and this will help with the weight loss. It’s my state of mind that needs healing. I have to keep that number on the scale in perspective. I also did my measurements and check my body fat. As long as I am doing what I need, what I want to do to take care of myself, I will be fine.

Motivational Monday

I finally "finished" my vision board for the Peachtree Road Race. I left some white space so that I can add to it over the next six months.

I have six months to train for the Peachtree Road Race. I've had this race on my bucket list for three years. I have more than enough time to get myself together. Unfortunately, I feel like I'm falling apart. I've been having issues with my back and knee. Yesterday I did some light exercise. Earlier today I went for a quick ten-minute and decided I take the day off. Tomorrow I will do my strength training and get back on cardio on Wednesday. My biggest challenge is getting sleep. I've been doing better but I can still make improvements.

Motivational Monday

I'm feeling pretty good today. Despite not feeling like it, I completed 60 minutes on the treadmill. I've really made improvements in this area since the beginning of the month. I can still feel a little tightness on my left lower back and glute but with stretching and foam rolling it is getting better. I also take the time to sit in the sauna for five to ten minutes. One of these days it will click that consistency is key.

Someone on Twitter asked the question, do you exercise or train? This is a great question because there is a marked distinction. Sometime I exercise and other times I train. I have better success with training. Exercise is a chore. Training makes me feel like the athlete I always wanted to be. Training keeps me motivated. Training is fun. If I'm working toward a goal and have a plan, I do a better job. When I'm not seeing results, I start getting discouraged and unmotivated. So, I need to always have a goal in mind.

Right now my goal is to be consistent with my workouts, work on my endurance, strengthen my core, and build upper body strength. I need to be able to walk and/or run three miles comfortably before formally starting 10k training. I know I can run 3 miles. I just haven't been able to do it consistently. I need to keep my butt in training mode because 6.2 miles is no joke for me.

Today while I was on the treadmill I was so happy. I felt so strong. I could have gone longer but it was prime time and I didn't want to hog the treadmill. There were two other machines open but I decided 60 minutes was enough. Technically, during rush hour, you're only supposed to do 30 minutes on cardio machines. Plus, overdoing it leads to injury.

Transformational Tuesday

Many of the blogs I read and Facebook pages I "like" post Transformational Tuesday entries. Most of them are about physical transformations. For me, at this point in my journey, I need to work on a mental transformation. I am reminded of that part of the scripture which says,... be ye transformed by the renewing of your mind....

More than anything right now I need to get my mind in shape. With the exception of the occasional pain and discomfort I have in my back and knee, most of my challenges are with my mind. My workouts are fine, when I am consistent. I would like to be more consistent. For whatever reason, there are times I get so self-conscious about working out at the gym or walking/running in public. The truth is people are so self-absorbed, especially at the gym, they probably do not even notice me. Even if they do, it's their problem not mind.

I also know I can achieve the goals I have set for myself. Lately, my opportunities are with my food, not my exercise. I cannot out-train a bad diet. Every time I feel like I am depriving myself of something, I am mentally sabotaging myself. I need to turn that around. Each time I make a healthy choice, I am going to remind myself that I am empowering myself.

I also went out today I purchased a presentation board so I can make a vision board. It will be fun to add to work on over the next six months:

Sunday's Stroll

I had a nice four-mile walk today. It took me a while to get there and then I wanted to quit after walking two miles. I reminded myself why I was doing this. I want to run my next 5K nonstop. I want to participate in the Peachtree Road Race next year. I am not going to reach my goals by sitting on the sofa surfing the Internet. I am going to have to walk (and run) more than two miles to get across those finish lines.

There was no reason to stop. I wasn't tired. I wasn't in pain. I just didn't feel like doing it. So for this coming week part of my training plan is to spend each day visualizing myself running in the Big Pumpkin 5K. I still need to take a drive and check out the route. Perhaps I will do so after I write this blog. :)

I Can Do This!

Today was a good day. I needed to have this run without any walk breaks. I was starting to have huge doubts that I could run. I have been doing much better with my hydration. In fact, yesterday during my four-mile walk I thought my bladder was going to burst. I had to walk another mile before getting to the restrooms. It was not cute. I managed to get some restful sleep last night so this helped too.

I really need to focus on not worrying about what other thinks. I go through the same mental scenario. I’m too slow…. I’m too fat…. This is crazy…. While I know I need to work on the physical, improving my endurance and form. I also need to work on the mental aspects of running. I need to keep the negative self-talk at bay.

All in all it was a great week. I lifted weights twice this week and I complete my three runs. Consistency is going to get me across that finish line!

Thirsty Thursday

Tonight’s run sucked! I was not happy at all. Within the first five minutes, I was taking a walk break. I am becoming more accepting that walk breaks are supportive of my running goals. I just do not understand why I am having such a hard time lately running nonstop. I’ve done it before.

More than anything I think it has to do with inadequate sleep and hydration. Even though I have been going to bed at a decent hour, I still find it hard to fall asleep until 11 or midnight. Tonight I plan to meditate for 15 minutes before going to bed. Hopefully, this will help.

I also need to do better with my hydration. Today I took a look at my pee. It’s way too yellow. I would say I was about a 4. Not too bad, but not good either.

I’m not good with drinking plain water consistently and I do not like putting a bunch of artificial sweeteners in my water. I’ve tried lemons and limes. This last for a couple of days and then I’m bored with it. Today when I was at Whole Foods I picked up some packets of Ultima Replenisher. I’ve had it before. It was pretty good. I feel comfortable drinking more than one packet of this a day before it doesn’t have any artificial junk in it. I think I’m going to get a large container tomorrow.


I also think I need to push myself more to build my endurance. Tomorrow I plan to walk four miles. The Elliptical is great exercise but I’m thinking my primarily cross-training activity should be walking. I have actually one month until the Big Pumpkin 5K and I’m feeling a little nervous….

On another note, I saw buzz on Twitter about FitBloggin’ being in Savannah next year. Since it’s only a six hour drive for me, I really should go. I mean I lurk on quite of few blogs and it would be nice to meet some of the people I follow.

Workout Wednesday

Today was supposed to be a run day. It's been raining all day. I haven't worked up the courage to run in the rain. I debated about completing my run on the treadmill. I decided against it. I've been doing so well. My knees don't do so well on the treadmill, even when I'm walking for more than a few minutes.

I decided I'd do weights and the Elliptical and pray it doesn't rain tomorrow. I was so sore yesterday. I felt pretty good until about 2 pm and then DOMS set in. I need to be more diligent about stretching and using my foam roller. This is one of the reasons why I'm not consistent about lifting weeks. So, I'm going to do my best to keep up with the twice a week routine, maybe add another day.

One of my Facebook friends posted something about a class she will be teaching. It starts October 3 and will run through the end of the year. Supposedly, this is the last 90 days of the year. This has me thinking about what I can accomplish for the last 90 days of the year. Well, I have three 5Ks planned. I plan to be more consistent with meal prep. If possible, I may take additional swim lessons.

During my ride from the gym I started thinking about what I'm going to do about running throughout the winter. I really do not like running on the treadmill. I guess I need to figure out what it is about my form or shoes or whatever it is that causing my knee to hurt after running on a treadmill.

I have one month until the Big Pumpkin 5K. I am starting to get nervous. I am not going to doubt myself. I am going to keep on working out. As long as I have done my best to prepare, this is all I can ask of myself, right?