Tag Archives: Health

So Many Posts, So Little Time…

Wow…I have a ton of posts I need to do but just haven’t made the time to do them. I haven’t really talked about my weight loss efforts lately, except for this whiny post, and I think that is affecting my scale. When I was blogging about my workouts and food every day I was losing pretty consistently. I stop talking about them and I stop losing weight. Definitely a correlation! I need to keep my task at hand as close to the forefront as possible to keep myself focused.

So…where were we? How about doing a quick view of my workouts for October.

Yeah, that’s a bit pathetic looking compared to September. However, I had a valid excuse. I had my 4th dilation and the doc told me to sit out for 7-10 days. That being said, I was still slightly inconsistent with my workouts after that too though. I joined a challenge set up by Juliann on Daily Mile to run 10 more miles in November than I did in October. Given that I ran 51 miles in September and only 29 in October, I think I can hit that number!

I also started a competition with Amy where we get points for working out, eating under our calorie goal and hitting 1 macro goal (mine is keeping carbs at or under 150). We also get bonus points if we hit all three in a day to help make up for the times where we weren’t so good! Yep, we also get deducted points when we fail to eat under calories or hit our macro of choice. Seeing as how this started yesterday, November 1st, I’m already negative in points! I knew that going in though because I never eat well at the quilt fest! The competition ends on Jan. 31st and the winner will get to pick the reward, which we haven’t decided on just yet! In February, we’ll be running the Hot Chocolate 5K. Amy wanted to do the 15K, but I was afraid I wouldn’t be able to hold to the 15 minute pace minimum for that distance. So…I’m dragging her to the 5K!

Amy and Jeremy did the 5K Foam Fest with me in October. That was a blast. I still owe y’all a post about that one. They finally sent me the digital pictures (the company, not Amy and Jeremy!) so I’ll be writing that up pretty quick like. No…really…I will! 😀

Umm….what else….I’m sure I’m missing something but that’s ok. I’ll update this site as I go. You’ll be seeing a lot more posts about my weight loss efforts just because it’s something I need to do to keep myself accountable!

Have a great Friday!!

 

Unjunked

The past 3-4 years have really been full of trial and error as far as trying to get healthier. I’ve lost some weight, gained some weight, lost some more, gained some more…you get the picture. However, in the last 2 years I feel that I’ve finally figured out how to embrace this lifestyle. Instead of going back to my binging on almond m&ms and other sugary death, I’ve been able to enjoy small pieces here and there to satisfy that craving. I’ve also been exercising consistently for 2 years. That means, I’ve missed no more than about a week at a time and that was usually because I was on vacation. Shoot, even when Mom and I went on our cruise I was able to keep working out!

So, I think I have finally figured out how to make this work for me…for the most part! I’m also a lot more aware of things around me that help push me toward health. This weekend a couple of items jumped out at me that I don’t think I would have seen in stores a year ago. Not just because I wasn’t necessarily looking, but because society wasn’t looking. It seems the American People are finally starting to get healthy and that’s bleeding over to commerce. The first thing that caught my attention was a new candy.

This was an end cap at Walgreens with four different types of Unreal: Candy Unjunked choices (peanut butter cup, snickers type candy bar, m&m type, and I can’t remember the last one). I didn’t buy one, mainly because I don’t want to get dependant on “healthy substitutes” because most of the time they aren’t all that healthy. However, it was very interesting to see it so prominently displayed!

The calories were about the same as a normal candy bar (I think 60 cal difference or so). I also believe it was made with cane sugar but unfortunately, I didn’t get a shot of the ingredients. Not too bad for someone trying to stay away from artificial sweeteners and hydrogenated oils.

The other item of interest for me was a Paleo Magazine. I did Paleo for a while and had good results with it. Overall, I think it’s probably one of the healthier ways of eating but it’s also restrictive and if you’re not ready to give up legumes, grains,  and dairy then it’s not for you! You may want to check out the Primal way of eating in that case. The magazine was beautifully made with thick paper.

While I have to say a lot of the information in the magazine can be found by searching blogs and following people on twitter, it was nice to have it all in one place. There were a couple of tasty looking recipes, some details from recent studies (research roundup), and interviews (go getters). There’s a small section where they post tweets and other items found online (word on the streets) that I found fun. One tweet in particular peaked my interest:


I like the simplicity of the equation, but definitely need to do a little more research into Jill and “the simple math of eating” to see how she came to those conclusions. Plus, vegetables are still carbs…so saying Protein + Carbs = Muscle Gain and Protein + Vegetables = Fat Loss is a little misleading, in my opinion.

That being said, I’m contemplating ordering a digital subscription of the magazine. I found the flow of ideas and ease of reading a plus. It’s easy to get caught up in scientific “talk” when discussing nutrition and health, but this magazine tries to make everything understandable by the layperson.

I’m liking the changes I see in myself, but I’m also liking the changes I see in my environment! Grass-fed beef and free range chicken is more readily available as are organic fruits and vegetables. It also seems like local farmer’s markets are starting to be revived some. I can’t wait until we have one open close to our house!

What changes have you seen out and about that have made an impact on you?

Hello July!

Wow, I can’t believe this year is more than 1/2 over. Time is flying by. It’s been a while since I’ve updated my weight loss on the site. That’s because it wasn’t moving for the most part! This morning however, I weighed in at 188.1! Yes, Ladies and Gents, I am finally in the 180’s! That brings me to 60lbs lost in the past 2 years. I know a lot of people can lose that in 1 year, but I tend to bounce around a bit! I should probably do a new before and after picture. My last one was at the 50lb lost mark.

I’m on workout 6 (just 5 more workouts left) in NROLFW Stage 1. While I’m not upping my weight as much as I was at the beginning, I’m still steadily gaining strength!

  Start Today
Back Squat 45 115
Deadlift 95 145
Push Up 45% Regular
Seated Row 45 105
Step Up 55 80
Shoulder Press 15 22.5
Wide Grip Pull Down 40 90
Lunge 15 22.5

I’m happy with my numbers so far! I’ve also noticed that my body seems to be changing shape, which is awesome! In July, I cut back on my running. I used to run 3 days a week, but now I’m only running on Saturdays. While I am pleased with my progress (2 miles without stopping!) I have to admit that running is quite boring for me most of the time. So, when I started NROLFW I decided to change up my schedule. Now, I lift weights Monday, Wednesday, and Friday, try all sorts of new workouts on Tuesdays, and run on Saturdays. That gives me 2 days off during the week and has been fun so far. I enjoy trying new things on Tuesdays instead of just going out and running. Let’s look at my workouts for July. The first is the amount of time I spent working out. It went down a bit from May, but on par with the other months:

All workouts for June:

As you can see, I’m not slacking on the exercise! This is new for me. In the past, I would workout hard and diet which would lead to losing 40-50lbs. Then, I’d get tired of watching everything I ate and sweating, so I’d stop. Of course, at that point the weight all came back on and then some! This is the first time in my lift that I have been working out 3-5 times a week for the last 2 years. I don’t want to say that I’ve finally made exercise a habit for fear that I may relapse, but I am definitely more aware of how I feel when I do and when I don’t work out. That is enough to keep me going. If I stop working out for a week, there’s a good chance that I won’t workout again for a long time! It’s just easier to keep going than to stop and try to start again. The same is true in running. No matter how tired you are, it’s easier to push through it and keep running than drop to a walk and try to run again.

This past month I also started using My Fitness Pal. I was using the Lose It! app, but have found the support to be much better on MFP. I will do a review post of MFP coming up soon!

How was your June?!

If You Want it Done Right, Do it Yourself!

I am a self confessed Organizer/Planner junkie. I love all things office supplies and am especially drawn to planners. However, I have a little confession to make. I haven’t been able to find a planner that I can stick with (AKA Planner Fail). Either the planner doesn’t have enough room for me to write what I want, or it’s not designed well (in my mind). So, I decided to try to make my own. Right now, my primary focus is my health and fitness, so I wanted planner pages that took that in to account.

Keep in mind, I designed about 3 different types of pages (weekly without health, health’s own info on a weekly format, daily with health) and used them all for a day or two to ferret out what I want.

A few months ago, I found the Arc notebook system at Staples and fell in love! I believe it’s made by the same folks as Levenger’s Circa system, but at a fraction of the cost. And…it’s GREEN!!

What makes this binder unique is the fact that it acts like a spiral notebook in that you can fold the cover around to the back, but you can remove pages and add them back anywhere just as easily as if it were a 3 ring binder. In fact, even easier than that!

Knowing that I was going to use this binder, I had to figure out how to set up the pages to be 8.5 x 5.5, double-sided, and have room to punch the holes (yes, they even have a hole punch so you can put any paper you want in here!). It took me a lot of trial and error to get it right as I have never tried to set forms up like this before. At first my spacing was off and pages were printing upside down on the back. However, I think I’m pretty close to having it where I want it…for now.

At the front, I have a clear folder where I can put stuff to be punched and added later, or small things like stamps. You can see a picture of my nephews in there right now. Aren’t they cute?! Every time I see them I feel older! hahaha….

Moving on…I included the typical personal pages with my emergency contact info and commonly needed numbers (Dr’s, services, etc.) but I don’t want to show a picture of that for obvious reasons! Next up, is my perpetual calendar where it’s not dated by year, just month and day so I can see all important dates for the entire year and carry it over from year to year in my planner.

Behind that is my year in review for 2012 and 2013. This is a full 8.5 x 11 sheet that I folded so I didn’t have to break up the year.

I tried to make all of my pages so they weren’t year specific and could print these out every year instead of having to redo them. My months were no different. I just printed out a blank calendar with the month heading and wrote the dates in. On the front side of the month page is my monthly goal plan for Health, Projects, Home, Etc.

I tried out a couple of different weekly pages but decided all I really wanted to see from a weekly vantage point were the “hard coded” or planned appointments. I will also put in anything that absolutely has to be done that week as well, but that’s about all the detail I’m going in on that level.

You’ll have to excuse the horrible handwriting! Now we get to my favorite part of this planner….the daily pages! I spent a lot of time deciding how much space to give to each field.

I included a “Projects” field which will have my work items as well as any projects I’m working on at home. Then I have a “Home” section where I’ll write down anything I need to do or remember for the home. In the “Health” section I have my calories consumed, burned, net cals, weight, Dr.’s appts, and my workout data. I love having all of that info available available in one view. There’s an “Etc” section for…etcetera items (haha) and a section titled “Things of Interest”. This is an area where I can write down something that catches my attention that I’ll want to look in to more later (e.g. books, songs, movies, news items).

One thing I love most about how I’ve broken out the daily pages is knowing where to look for specific data instead of going through one list to find it all. Need to see what’s coming up for work? Just look in the top left section! I’ve been using these pages for a few days now and so far I’m very happy. That’s not to say I may not tweak some things as time goes by!

Since I’m focusing on my health, I also added a yearly view of my weight loss and inches lost by month. This is again an 8.5 x 11 page that’s folded because I didn’t want to split the year up.

Last, but not least, on the back of the measurements page is a listing for my PRs on different lifts as well as a place to enter the competitions or races I’ve participated in this year along with the results. It’s always nice to be able to look back and see where you’ve come from!

That makes up the bulk of the pages I have so far. I have plans to make pages for other general lists and things I want to track. Now, to see how it holds up in the long run. I feel much better knowing that I didn’t spend any money on this planner (except for the paper @ $5) so if I need to redo the pages and throw out the old, it won’t hurt too much!

What pages would you absolutely have to have in your planner?

March Pages

I realize that I’ve been a bit quiet on this blog about my weight in the past several months (ok since July 2011). You know what it means when someone stops posting their weight, right? Yep, they’ve gained weight and think they can fool you in to thinking they’re still doing well by just omitting that little detail!

In January, I joined the Move More, Eat Well class (digital scrapbooking!) which I’ve mentioned a few times here, here, and here. Since it was the middle of January, all my pages have included weights and measurements at the end of the month instead of the beginning. So, I decided to weigh in on March 16th to get my March measurements. That way when April starts, I think I’ll be up to speed with where I should be.

That being said, I’m going to go ahead and post my March pages now and my April pages when I get them done next week. And….I’m even going to post my measurements. YIKES! In January, I started this class at 207.7lbs. Yep, quite a bit up from my low almost a year ago! Also explains why I haven’t been posting my weigh ins! heh…

Ok, March Page #1:

The text reads:

February was a success as far as exercise goes, however my eating was still poor. My biggest hurdle was stopping the sugar intake. It seemed almost every day I found a way to get some chocolate/candy, whether that was going by Walgreens after lunch or raiding the office stash. One piece just led to more. So, on February 19th I stopped eating sugar all together.

I have no doubt that I am a sugar addict. The more I eat, the more I want. The past 13 days have found me to be very grouchy and grumpy and probably scared most of my co-workers! I still think about how I can sneak in some here and there, but the urge isn’t quite as strong as it was the first couple of days. If I can just stay away I think I’ll be ok.

I also had my first phone consultation with Darlene Kvist, Nutritionist. She is still in the process of writing up my diet but has told me that I need to stay away from gluten grains and dairy for the time being. That means only wild rice, brown rice, and quinoa for grains. No breads! That is goign to be tough too. March will be a tough one.

 

And boy was it! But, that review will be on April’s page. March Page #2:

Click on the photo for an easier to read view. One area where I busted this month was my idea to bring lunch to work more often. Pfffttt…yeah right! I eat out every day for lunch. I prefer to the leave the office than to sit here for 12 hours. While my weight was down to 200.5, which was about 7.2 lbs, I’m behind on my goal. I wanted to lose 50lbs this year (40lbs from my original goal and the extra 10lbs I put on!), which was a little over a 4lb loss per month. That means I should be at 12.5lbs lost so far. However, I’m finally moving in the right direction again, so onward and upward…err…downward!

How did your March shape up?