Improving

My outdoor pace is improving. I find it helpful to warm up on the treadmill and then just hit the pavement running right out the door. That way I stay moving. I stay on my street and near my house to stop back for water often. MY street is a mile long stretch. I don't know how people run w/o water breaks. Not sure how long I am actually running w/o stopping... I just know its longer than last week and that is fantastic. It is my goal to be able to do a mile without stopping. If I had to guess I would say I am doing 1/2 a mile now w/o stopping. I do have a nike app on the phone, but my phone is bulky and awkward to carry. I tell myself I will run to a specific house and then try to go a few houses past. The biggest struggle is just quieting that voice in my head telling me to stop and walk. Today I amazed myself at how much further I could go when I pushed myself past those moments of wanting to walk. I can't say I love running... I don't love it, but I do love the way I feel afterwards. I just feel alive.



I have been doing good at my new job. I have been there nearly 2 months. However One of my programs is out of money.. so twice a week I just answer phones and am a " body" in the office for eight hours... I have offered to cut my hours during the dry spell, but they insist on having me in the office... not going to lie.. that sucks. I like being busy and just farting away the day drives me bonkers. I look for things to do, but when there is no work... its really hard. Hopefully that is short lived. I should not complain.. I have a job... Wednesday's and Fridays are just really hard.... I hate feeling unproductive. I hope new money comes soon. Tuesdays & Thursdays are spent working my other program which is doing great... so I get a reprieve from my boredom.


It was a hot day today to run... I made a tasty pumpkin smoothie for lunch... yummo.


role call.... so who is still reading this blog?

Goals

weight 137

I am a little frustrated with the scale... but I should know better right? to let the scale have so much power. Chris Powell on extreme makeover is all about the scale.  Is anybody else watching extreme weightloss? a new episode is on tonight. It is so inspiring. Anywho my scale is seemingly stuck... even though I have been under my calorie goals and working out hard.... Hrrumph. I want to lose 5 lbs.


I have been doing pretty darn good at eating fresh fruits and veggies. I went to the farmers market today after work I was so tempted to buy a ton... It seems they go bad so fast .... but I am sick & tired of throwing away fruit. I always ask John to put fresh fruit in liv's lunch ( we take turns packing) but he won't and she won't make those healthy choices. If I pack it.. she typically eats it.

I started making my protein shakes with almond milk... should have got the unsweetened because the sugar count in my fav shake is pretty high. I keep going over my sugar limit... going to really try to rein this in. I do not drink any pop or anything...just water all day, nor am I adding sugar to anything... It's just in fat free low fat stuff in copious amounts. Today I ate pretty darn healthy and still my sugar is over. I am making a goal to be more aware of hidden sugars and limit them.

I get frustrated that after a year of running, that my outdoor running stamina has not improved much... It is a slow process. I have been making a serious effort this summer to improve and yet I struggle with running 1/2 mile before getting very winded.  I think its pacing and todays heat did not help. So I typically just do the c25k regimen... walk to warm up...run until I can't run anymore and my lungs are burning... then walk until I catch my breathe... wash, rinse, repeat.

My goal is to be able to run a mile outside without stopping.. mind you I can do three miles without stopping already on the treadmill.

I want to achieve these goals by October 20th 2013.

you say plateau, I say platoe

Since starting my new job and switching to 3 days a week workouts my scale weight has just been creeping up a lb or two. Nothing major... I fluctuate between 136- 138 ( home scale.. My work scale is evil)... I am much more content at 135. I am not stressing to much... but the scale is the tool I use to keep myself in check.


I have been doing pretty awesome with my workouts... getting extra activity in on the weekends when I am focusing on Livi. Doing lots of stairs. Trying to enjoy as much outside time as I can before summer is gone. If anything I am eating less salads and more convenience lean cuisine type lunches.....stress snacking more at night and indulging in a few to many ice-creams. I really think being lax in my healthy eating is the culprit.I am still drinking my water and making good choices... but just falling off the wagon a smidge. I rather catch it early.

This weeks activity & accountability log

fri- rest day, splurge meal at a mexican place

sat- beach day with Liv... walking up lots of steps at the beach and 1 mile walk/run outdoors combo in the AM - lots of ice-cream too

sun- active day at the farm, over 12,000 steps and 5 miles walked, 600 cals burned ( had a few fries from Liv's kids meal)

mon- walk/run 3 miles on treadmill ( nursing shin splints from Saturdays run, or else I would have ran 3 miles w/o walking)bicep curls, pushups, dips, upper body kettle ball weights, good stretch

tues ( today) 20 min of good intense cardio on my nordic track and then prone jackknife for abs, planks, pushups and delt rows, dips.

wens- rest day

Thurs- TBD- prolly elliptical

fri- rest day


I just did a quick check on MFP for the last 30 days and I have been over on fat & sugar :( ...... funny I tend to just focus on my daily calories and not much else.


It's good to check in and be accountable.... packed a big healthy salad for lunch today.... my back to basics diet that keeps me on a healthy path. I just have to remember to rein in my emotional snacking.

keeping it real

I had a big cheesy slice of pepperoni pizza for dinner tonight.... I should have snapped a pic to post to show you all that I am human and eat more than salads. I was too hungry to grab the camera. My food diary is open & public on My Fitness Pal.. my MFP name is Momtobe06.  Liv ( my 8 year old daughter) has become very invested in my fitness journey this past year...she & John are so supportive. I have been trying to use it as a teachable moment to show her a healthy body role model and we have had so many discussions about healthy choices and living a balanced life. Enjoying treats in moderation and exercising because its good for our hearts.. She loves looking at my before & after pics. She is very interested to learn how I got myself that way. I explained that I did not even realize it, but before i knew it all my bad choices caught up with me and the extra fat had grown around my organs before showing up everywhere. I explained how one day I looked at a picture of myself and then realized how unhealthy I had become. I explained how fast food now & then is fine, treats are fine, but that I was eating too much of it before and now I am making healthier choices. Liv is very impressionable... I refuse to use words like " diet, fat, skinny, perfect".. I will not degrade myself or put myself down.. I may think it... but she has never heard me say it..ever.. I am very proud of that and I take my job as her role model very seriously. I instead say " healthy, unhealthy, fit, in shape, choices "... she will lift up her shirt and say " I'm so skinny right Mama?".. I cringe at that inside but tell her that she is an active healthy eight year old... tall & lean. I explain that God created people in all different shapes & sizes and I just want to be as healthy as I can be.. just the way God intended for me to be. She is my biggest cheer leader and my biggest reason for wanting to be in the best shape possible.I must be rubbing off on her because when glancing at family photos she matter of factly pointed out that " so & so sure is carrying around some extra weight". I could not have said it better myself.

injuries

After working out 5 days a week for 10 months, there is bound to be some recoup & recovery now & then. I have nursed a handful of injuries.. most from not stretching enough, over stretching  or pushing it with weights. Today my ankle feels funny, like I over stretched the muscles yesterday. Last week I was stacking weights for my military presses which compromised my grip and I was quite sore in my forearms

There is the normal healthy sore from a good workout and then there is the pain and knowing I did to much. It's hard because I know I need to go up in weights to continue to challenge myself, but you have to take baby-steps.

My Ten Truths

1) I have committed to working out 5 days a week..when I begin working full time I may scale this back to three days a week...a maintenance schedule if you will. I will have to see how working 10 extra hours adds to my schedule. I always do something.. even if I am dead dog tired.. I just get going and commit to 30 min minimum.

2) I indulge so I never feel deprived.... a small slice of pie, a handful of fries or chips, a few fun size treats...no food is bad or good.. there is just food I eat more of and the stuff I eat sparingly.

3) I invest in workout clothes- clothing that makes me want to exercise. Clothing that hugs my body and shows my progress.

4) I reward myself once a month.... If I worked out 5 days a week for 4 weeks, I buy myself something I have been wanting. This keeps me working out when my motivation wanes. This was a very important step when I just started out and before exercise became a habit.

5) I count my calories on My Fitness Pal Monday through Friday. I am very honest in my counting and this helps keep me on track.

6) I take a break from exercise & calorie counting on weekends... I try to unplug from documenting and just enjoy my Family.

7) I document my journey weekly. I blog about my goals, my progress, my pictures and put it all out there. This helps keep me honest and you all reading help to keep me accountable.

8) I plan ahead.. I pack healthy lunches/healthy snacks.

9) I choose healthy food choices 90% of the time.

10) I have bad days... months when the weight was not budging, when all my healthy choices seemingly made no difference. When I felt so sluggish and tired from my hypothyroid symptoms. I had days I felt sorry for myself and wondered if I would ever reach my goal? I wanted to give up, to stop, to quit. Those days still happen.. I take it one day at a time.. one positive choice at a time and here I am eight months later... still at it.

Decide.Commit.Succeed, it works!

am weight- 135

 

John recently fessed up to me that he thought this all was a phase and that I would last a few weeks and then stop. He said he is proud of my commitment. He said he can't believe that I get up every-morning and workout. John now wants to purchase a bike, I keep telling him that we have an entire home gym that he is welcome to use... 3 cardio machines and an array of weights from 2- 20 lbs, kettle ball, curl bar, swiss ball.  I told him that this is a new way of life for me and I never plan on stopping. I hope that my fitness goals & routine will only grow & change. I also believe that it is 80% dietary changes.

Today was a hard motivation day... school was closed because of  Hurricane Sandy weather, many local roads were closed due to trees down and flooding and I decided to take a personal day to stay home. We are very lucky to have power, many in our area are without. So my typical morning routine had changed and I had to drag myself to do my workout. I so wanted to curl on the couch. I was feeling cranky, cold and blah!!!!. I started with negative thinking and was so close to not doing it. Today was probably the hardest day of all since I started this new way of being, to dig deep for the motivation.  I hopped on My Fitness Pal and posted on my wall and a fitness friend offered me the encouragement I needed. Also reading success stories help to motivate me.

 Decide, commit, succeed.... not working out is just not an option, unless I am Ill or injured. Every step, every good food choice, every workout.. counts! it matters, I matter!!! I mustered the motivation and did my workout.  I feel so good about that. Liv actually worked out with me today, she walked on the treadmill and I used the elliptical, Then we stretched and did some weights- she has her own little 2,3,4 lb dumbbells.My highlight was when she said " Woah Mama... your arm muscles look so good when you do that exercise". I am happy to be setting a healthy example for my little girl.

 

 

I do think I need to change things up a bit, challenge my body in new ways... when we get our DVD player working I may try some of the beach body program. Our dvd player is so old that it does not have a port for the hdmi cable we purchased. Time for an upgrade.

how do you stay motivated?

Ok.. if I have to slow down.. I will

I did something to my right upper knee/quadricep- during Fridays workout I was trying to push myself running faster and then adding incline for short bursts of time. I was really pissed at Liv that morning and took my aggression out on the treadmill and apparently my poor knee. Last night it starting bugging me.. I applied an ice pack and then in the middle of the night it really started to hurt. Resting today- stairs are a challenge. Trying to think ahead of how I can modify my workout and rest my knee... treadmill and elliptical are definitely out until I am healed. I will be strictly weights I suppose. I am bummed. I try to be so careful in my training but I want to push/challenge myself and break up my routine. It was too much I suppose.


I am a little concerned if it will be feeling well enough for me to drive tomorrow.. I drive a stick shift. I may need a sick day..... but I am getting ahead of myself... let me just think positive and baby this knee. Tomorrow is a whole new day,, wouldn't be nice If I am back to normal by then? I will do everything in my power to feel better.

Fat Clothes

I don't like using such a derogatory term, but we all have them. Bigger/looser clothing we have in our closet. Today I wore one of my old outfits because I was short on time and did not plan ahead and iron my clothing. This is a jersey non wrinkle set with forgiving elastic waist that I could prolly stretch to fit another friend in here with me. I realized today why the old me was attracted to these Travelers type outfits. They are like wearing PJ's, hide flaws and deceptively allowed me to get away with my weight gain. I don't want to wear these kinds of clothing any longer. I will be selling this outfit pronto. I want/need buttons, zippers and snaps to keep me honest. These elastic waist wide leg pants never feel tight, but my jeans or other fitted items do a much better job at letting me know that I am on track. I really want new clothing. I need to spend an afternoon overhauling my closet and finding what I have that works.

on a side note I weighed in at 140 this morning.... WTF!!!!!!! how does one gain 5lbs overnight??????? trying not to stress.... still working hard. My main meals have been great ( open food diary on MFP if anyone is curious).. however I have been extra snacky.... sneaking halloween treats & cookies. I am just trying harder to choose fruit/nuts instead.

Hooping

This is me hooping at my Agencies DV awareness campaign " Purple Light Night" , John looks on laughing at me... but he secretly wishes he had mad hooping skills like me.... the room was full of people too.... so I must have been feeling brave that night.



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Measuring up

current measurements- 10/12/12

Bust-
widest part- 38 band 34

waist-

smallest part 33 navel 36

Hip- 39.5

bicep-12

neck- 13.5 ( my neck has not lost inches and I am ok with that..lol)

I basically lost 2 inches everywhere in the past five months- does one add up the inches for a grand tally?


12 lbs , 8 total inches, 1 dress size- awesome progress achieved in the past five months and ofcourse the intangible rewards of being in better shape


I was thinking the other day as I am often prone to do.... what is the most important element of this journey... the food changes or the exercise? I think it's the food... the complicated relationship that we all have with food... especially with the Holidays approaching, the celebrating,our emotional ties to eating, etc... changing the way I have eaten is the biggest step and probably 80% of the key... While I have made great changes, whole grains, fresh veggies & fruit, lean protein and have given up fast food... 80% of my eating is clean & healthy now... but I still love my sugar/snacky stuff. Little 100 calorie packs of cookies/crackers.. fun size candy bars. I have not made a clean break from the sugar.... for now I am ok with that. I have made awesome lifestyle changes that will benefit my whole family.



as for the exercise I am hooked.....it still takes dedication, it's not easy.... but I do it every morning and feel better going about my day knowing that I put myself first. Today is my day off and I sit here in my workout clothing already, I change into them first thing.. a little trick to make myself get in there and do it... on days off when i have more time its too easy to lolly gag and put it off.... but once I am in my workout gear I am more likely to get my butt in gear.

Off I go to workout and then enjoy a Mommy/Daughter day since Liv has the day off of school.

heavy reading

 

I am planning on starting this new strength training plan from the books pictured.. it is a 16 week plan and I am going to dedicate myself to 4 weeks and see how it goes. First off I need to make copies of the plans & exercises to tape to my exercise room walls. I have most of the equipment at home, weights, swiss ball, kettle ball, etc... I will just have to skip the exercises that require the chin ups, cable pulleys, etc. I am still reading the book and while I have not officially begun the program I have started upping my weights and I am so sore today. I was doing15 lbs on the lat row  and that is easy to complete the whole set,  upping it to 20 lb was to much since I am in pain today  The books really don't say how much to lift other than Women lift less than capable and to push yourself. You need to slowly increase the weight.

The Authors need to number and letter everything got confusing.  These workouts seem complex and are always changing week to week. There are 15 secrets and 14 workout principles. There are workouts A and B for weeks 1&2, 3-8, and 9-16. Within workout A for weeks 1&2, there are exercises called 1A, 1B, 2A, 2B, 3A, 3B, 4A, and 4B. Within workout B for weeks 1&2, there are also exercises called 1A, 1B, 2A, 2B, 3A, 3B, 4A, and 4B, but they are completely different exercises. The problem is repeated for the next two sets of workouts A and B. Then you get to the metabolic exercises, which has a whole set of 1A, 1B, 1C, 1D, 2A, 2B, 2C, and 2D exercises.

The other thing the book is very much anti-scale and more for measuring. They recommend getting a pair of thermometer jeans- 2 sizes smaller than what you currently wear and using those to show your progress as you work your way to fitting into them. They warn that while you may go from a size 12-6 and lose fat.. you may gain weight or stay the same weight. That is hard to wrap my head around.. but I do want to really change my body and not just be a smaller version of the same old body.

we will see.. I am hoping to start on monday.

New addition to my routine*updated

New plan recommends to have a whey protein shake 20 min after a w/o. I always envisioned these protein products for more heavy duty body builders, but from my limited research it seems this can be a beneficial addition.We will see how it works.. I was really on the fence about purchasing this... a $11 purchase ( it was on sale), but if I am going to do this new plan Fit Female breakthrough.. I want to do it right.


** tried this today after my workout... very yummy...tasted like a chocolate malt. I just added 8 ounces 1% milk into a cup with a tight lid, 1 scoop of the whey powder and a few ice cubes... shook it like crazy and drank it.  FYI walgreens has this on sale for $10 until sept 29th, it is regularly $15, also you can get a coupon online ( google pro-wellness whey protein coupon) for another $3 off...so that brings the price down to $7 which is a very good deal. I am going to pick up some Vanilla tomorrow to mix with fresh fruit.  They have many yummy blender recipes... adding Greek yogurt/fresh fruit/peanut butter. I had this at 8 am  and it kept me full until lunch. I snacked on 100 cal snack pack of almonds around 10 am.

I have read that women who drink whey protein shakes lose more body fat than women who don't... I am all for losing more body fat.


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goals

This is the homework from the book I am reading.. since I can't write in the library book.. I am blogging it.


Goals- ( write your goals without considering if it's realistic.. be very specific)
 I want to be below the double digits in my clothing size... a size 6 would be lovely. I want to lose inches & body fat. I want to be lean and fit. I want to be able to wear a bikini and workout in a midriff baring sports bra & shorts. I was a toned trim body. I want to donate any " fat" clothing, anything that has a stretchy waist and does nothing for my body. I want to feel great in my own skin and never feel insecure about my body again.I want to look healthy & fit, soft & feminine with defined muscles. I want to feel strong and love myself inside & out.

what am I willing to do to make this a reality?
I will make the time for myself, I already wake up early to exercise, I will plan ahead for lunches & meals, give up fast food & unhealthy food choices.

What sacrifices am I not willing to make? My daughter comes first... so should she need me... she always comes first.. I will not put my goals in-front of her needs... however I have managed to workout 5 days a week for the past 4 months and I still meet her needs. I always can delegate to my husband and it's ok to say that it's my time.

How will I feel once I achieve my goals- I will feel strong, healthy, vibrant and amazing, being in the best shape of my life will give me boundless energy and renewed self confidence. I hope to have an amazing success story that I can share with other women. I want to encourage & inspire family, friends and strangers to be the best they can be.

What will drive me to do what it takes to become a Fit female? what will the repercussions be if you do not meet your goals?  I am a very driven person, and even when my motivation is dragging, I like to be focused on a goal. I do very well at breaking down a goal into baby steps and taking things one day at a time. The repercussions of not meeting my goals will be just the natural consequences of not taking care of my body & health.

come up with a mission statement

Just get started, nothing to it but to do it
Perhaps I am stronger than I think
One day at a time, each workout brings me closer to my goal
a one hour workout is 4% of my day- no excuses. 

Body Shape

So I was taking my measurements wrong, I was measuring my bust at the bra band and my waist at the smallest section. You are supposed to measure your bust at the fullest part??? who knew I have heard conflicting info on how to measure ones waist, one dress making you tube video I watched said to raise your arms & bend to the side.. wherever you crease is where you should measure. Another fitness video said to measure at the navel at the widest part of the waist, another said at the smallest part. I am definitely an apple shape...I have always gained in my waist and had slender hips & thighs... I often have to buy bigger pants to accommodate my waist, when the rest of my body could def fit into a smaller size. Can't really morph my body shape.. all I can do is try to get into the best shape for me.


 current measurements

Bust 38.5 at fullest part, 34 at bra line

waist- natural 35, navel 38

Hips 40.5

Bicep 12 1/4

I know I lost 1/2 inch in my natural waist, 2 inches in my bust/upper torso based on the way I measured it before.

Ouch

I have been kinda blindly weight lifting... just doing 12-15 reps, 1 set each. Focusing on exercises that I am familiar with from my years of doing the Firm. The Classic Firm is still my fav exercise video of all time..My vhs copy is very used and hardly works anymore.It's a dated w/o but oh so efficient. Isolation exercises.. with 5,10,15 lbs weights- bicep curls, tricep kick back, french press, pec flys,shoulder press, bent curls and the 15 lbs are for lat rows.. because lats can take heavy weight.


I feel like a need a little more direction in the weight lifting department. Goals and a plan.  I am waiting on a book from the library.. New rules of lifting for women. I have read a few blogs and reviews and basically it's more whole body movements w/ heavy  weights such as squats. I am trying to add weights 3 days a week now. I am not afraid of weights at all.. not worried about bulking up. I am all for embracing my muscles.

I used my new weight bench/weights on Monday...kicking it up a notch to 2 sets of 12-15 reps for each exercise... boy am I  feeling it today big time in my triceps.  I even tried upping my weight on some exercises from 10-15 lbs.. 15 is too heavy yet while 10 feel to easy.. maybe I need 12 lbs??. I tried my new kettle ball as well. Did some squats & swings. I need to print out more exercises as this is a new type of weight for me.

My husband is so funny.. because I work out with weights, he expects me to be able to carry a stove or some equally heavy object down the stairs.. he is all " well you lift weights dontcha?? "..... he won't ask a buddy for help. I say to him.. yes I workout.. but I'm not the hulk.

Do you use weights?


The killer move has my ab's so sore... no other workout in the past 16 weeks has worked my core like this one

Prone Jackknife


Grab a Swiss ball and get in pushup position with your shins resting on the ball and your palms flat on the floor, shoulder-width apart (A). Pull your knees toward your chest, allowing your hips to rise toward the ceiling and your head to tilt toward the floor. Stop when your toes are on the ball and most of your weight is on your hands (B). Straighten your legs to roll the ball back to start. That's 1 rep.


I find it difficult to get my shins on the ball with my arms on the floor.. they keep rolling to the side, so I just lay on the ball and roll myself forward.