11/07/09
Day 26 of 182
When I had finally made the decision to get my sorry ass in shape, I started with small steps. One of the very first thing that I began doing was writing everything that I ate and drank (besides water.) If you bite it, write it. . . I didn't come up with that mantra on my own. I heard it on the Tyra show the other day, but it is the truth, because when you really start to realize what you are eating and how much you are eating when you write it all down. It really helps you allow to analyze your diet and adjust where needed.
Then, about a month after adjusting my diet and changing my eating habits I slowly integrated exercise. After a few weeks that slowly progressed as well. In an effort to hold myself accountable, I started keeping a journal detailing my exercise and eating. I also integrated notes about my blood pressure, mood and I even went so far as to note how regular I was. I know, that seems a bit strange, but I noticed a significant change due to the amount of raw vegetables and fiber that I was eating and found it note worthy. This whole process, including the dietary change took about 6 weeks before I set my ultimate goal.
At first, it was just trying to eat healthier and then I became motivated to really get in shape. I thought about the last time that I was truly happy with how I looked and felt and realized that it was six years ago, just before I was married. I weighed 180 ( my current goal weight) and was sporting a size 10-12, which is still considered "plus sized model" sized, but I was toned and I felt amazing. I had a resting heart rate of 48. (At my unhealthiest, my resting heart rate was around 80!) So that's how I came to my current goal/target weight. I grabbed a notebook and created a day by day account and began. Then, came the blog and I transferred all of my previous weeks notes into my blog, which has obviously graduated to a day by day blog.
This blog holds me very accountable. It began with having only a few readers and now I am receiving comments, accolades and encouragement from people that I don't know. I can not tell you what a profound effect that this has had on me and I would like to acknowledge the support that I have received and thank everyone. I know that each day I have to come here and confess my sins or good deeds and it really does keep me motivated and on track.
Activity
Strength Training
Triceps
Shoulders
Push ups
Crunches
Meals
Two eggs
Two soy sausage patties
1 slice of whole wheat toast
6 oz superfood juice
Latte (2% with vanilla)
Gradenburger
Salad
Odwalla Bar
Gatorade
Cashews
Yogurt (non-fat) with granola (low fat)
Note: I make my diet plans in the morning, usually after breakfast, but before the majority of my day. Usually I have to go back and adjust it, especially now that I have started working, because sometimes, like yesterday, I ran my butt off in a crazy frantic for about 7 hours, beginning the moment I stepped in the door at work, and did not have the opportunity to eat, at all until 9:30 at night. It really sucked, but now I have a prepacked lunch box full of snacks for today.
Saturday
Friday
Life. Upgraded. (Day 25)
11/06/09
Day 25 of 182
As I have mentioned before, I go outside to do my cardio workouts. It's fall and the air is crisp, the leaves are turning and you can't help but notice the epitome of change. I enjoy autumn. Autumn and spring are my favorite seasons. The season is changing and slowly, so am I.
One of the most enjoyable components of my outdoor workouts, particularly my power walks, jogs and hikes is turning on my i-pod and just zoning out. It allows me to let my mind wander and ponder various things that are going on, or have gone on in my life. have a particular workout mix that I composed of various artists, anywhere from The Cars, to Madonna to (and my personal favorite of all time) The Foo Fighters. When I first began my walking, it was tough. My asthma made me wheeze and cough and I couldn't go very fast. One thing that I began doing was timing my steps to the beat of each individual song, thereby varying my intensity and since I had various artists the beats varied greatly. Now, I am on auto pilot and don't need the beats to time my steps, at least, I am not consciously doing timing my steps. The point is I zone out and just enjoy the contemplative time.
I have unfortunately have lost a few family members. My father passed away six years ago and my youngest brother passed away two years ago this December. I have been faced with the aspect of mortality and as I see various people when I am on my walk such as the elderly, disabled or the skinny person sitting at the bus stop puffing on a cigarette, I r ealize more and more that I am too young to be feeling old. I have (a generally) healthy body and it really is a shame to waste any of youth being uncomfortable with how you look or feeling lousy. I truly believe that this is true for anyone at any age who has the opportunity to enjoy their life more. I met a seventy something man the other day who was doing just that. Losing weight and getting healthier. He told me that he was an young man trapped in an old body. He was inspiring. I was and am inspired.
And so I continue my journey toward my goal and realizing what a gift life is and how we should do everything we can do to live our life in an upgraded fashion.
Activity
3.2 miles (I saved a dog that almost got hit by a car, so I had to cut my cardio a bit short so that I could return it to its owner)
Bicep curls
Leg Lifts
Squats
Abdominal lifts
Calf Raises
Meals
Cheerios!
6 oz milk (2%)
6 oz protein drink
6 oz salmon
Salad
Cashews (unsalted)
8 oz Gatorade
Day 25 of 182
As I have mentioned before, I go outside to do my cardio workouts. It's fall and the air is crisp, the leaves are turning and you can't help but notice the epitome of change. I enjoy autumn. Autumn and spring are my favorite seasons. The season is changing and slowly, so am I.
One of the most enjoyable components of my outdoor workouts, particularly my power walks, jogs and hikes is turning on my i-pod and just zoning out. It allows me to let my mind wander and ponder various things that are going on, or have gone on in my life. have a particular workout mix that I composed of various artists, anywhere from The Cars, to Madonna to (and my personal favorite of all time) The Foo Fighters. When I first began my walking, it was tough. My asthma made me wheeze and cough and I couldn't go very fast. One thing that I began doing was timing my steps to the beat of each individual song, thereby varying my intensity and since I had various artists the beats varied greatly. Now, I am on auto pilot and don't need the beats to time my steps, at least, I am not consciously doing timing my steps. The point is I zone out and just enjoy the contemplative time.
I have unfortunately have lost a few family members. My father passed away six years ago and my youngest brother passed away two years ago this December. I have been faced with the aspect of mortality and as I see various people when I am on my walk such as the elderly, disabled or the skinny person sitting at the bus stop puffing on a cigarette, I r ealize more and more that I am too young to be feeling old. I have (a generally) healthy body and it really is a shame to waste any of youth being uncomfortable with how you look or feeling lousy. I truly believe that this is true for anyone at any age who has the opportunity to enjoy their life more. I met a seventy something man the other day who was doing just that. Losing weight and getting healthier. He told me that he was an young man trapped in an old body. He was inspiring. I was and am inspired.
And so I continue my journey toward my goal and realizing what a gift life is and how we should do everything we can do to live our life in an upgraded fashion.
Activity
3.2 miles (I saved a dog that almost got hit by a car, so I had to cut my cardio a bit short so that I could return it to its owner)
Bicep curls
Leg Lifts
Squats
Abdominal lifts
Calf Raises
Meals
Cheerios!
6 oz milk (2%)
6 oz protein drink
6 oz salmon
Salad
Cashews (unsalted)
8 oz Gatorade
Thursday
OPDF Day 24
11/5/09
Day 24 of 182
Hypocrite. One word that defines me today. I feel terrible right now because I just couldn't find it in me to get out and work out this morning. It may be the weather, perhaps I am exhausted. . . I am not sure. I do know that I will have to make it up tomorrow. My feet and back are killing me and my "comfortable" Danskos that I wear to work weigh like two pounds each and I my feet are tiered and killing me today. I know, whaa whaa whaa.
So, I am done bitching and will move on. My husband was kind enough to DVR an episode of Tyra last night and it was all about "getting in shape for your shape." The focus of the program was nutrition and diet. She showcased her nutritionist who stated that getting fit was 80% diet and 20% exercise. I am not sure how I feel about that analysis. Everything that I have read has indicated that calorie restriction without exercise will result in a large loss in muscle mass in addition to fat tissue. Perhaps I have a different opinion of the word "fit."
Most of the dietary suggestions made on the show are things that I am already practicing EXCEPT that I didn't quite agree with the amount and the ratios. . . but that's just me and maybe that is why I am just maintaining. All I can say is that before my exercise regimen, I had to wake up and use my inhaler (for my asthma) or else my workouts would be unbearable, but now I haven't had to use my inhaler for nearly a week. I believe that this clearly indicates that my cardiovascular system is improving and my body is much more agile and strong. I know that nutrition is key to good health, but I believe that the exercise component and nutrition go hand in hand.
Activity
None :( This is the second day off in nearly four weeks) :
Meals:
8 oz. protein drink
Odwallla Bar
8 oz Gatorade
2 eggs
2 pieces whole wheat toast
Yumm Bowl
Salad
Almonds
Day 24 of 182
Hypocrite. One word that defines me today. I feel terrible right now because I just couldn't find it in me to get out and work out this morning. It may be the weather, perhaps I am exhausted. . . I am not sure. I do know that I will have to make it up tomorrow. My feet and back are killing me and my "comfortable" Danskos that I wear to work weigh like two pounds each and I my feet are tiered and killing me today. I know, whaa whaa whaa.
So, I am done bitching and will move on. My husband was kind enough to DVR an episode of Tyra last night and it was all about "getting in shape for your shape." The focus of the program was nutrition and diet. She showcased her nutritionist who stated that getting fit was 80% diet and 20% exercise. I am not sure how I feel about that analysis. Everything that I have read has indicated that calorie restriction without exercise will result in a large loss in muscle mass in addition to fat tissue. Perhaps I have a different opinion of the word "fit."
Most of the dietary suggestions made on the show are things that I am already practicing EXCEPT that I didn't quite agree with the amount and the ratios. . . but that's just me and maybe that is why I am just maintaining. All I can say is that before my exercise regimen, I had to wake up and use my inhaler (for my asthma) or else my workouts would be unbearable, but now I haven't had to use my inhaler for nearly a week. I believe that this clearly indicates that my cardiovascular system is improving and my body is much more agile and strong. I know that nutrition is key to good health, but I believe that the exercise component and nutrition go hand in hand.
Activity
None :( This is the second day off in nearly four weeks) :
Meals:
8 oz. protein drink
Odwallla Bar
8 oz Gatorade
2 eggs
2 pieces whole wheat toast
Yumm Bowl
Salad
Almonds
Wednesday
Back On The Saddle Again (Day 23)
11/4/09
Day 23 of 182
I have recovered (mostly) from my meltdown yesterday. . . I was right, logic beat out emotions, at least for the time being. I suppose that it is a choice and I chose that the end result, as well as the process is an important and valuable component to this experience. I tell myself that ANYTHING worth having does not come easily and that goes for every aspect of ones life.
So, today I have decided to expand on the complexities of my work schedule and my adaptation both activity and meals.
I wake up right now around 9 a.m. I know that for many people that is late.
I usually lounge in bed for about a half hour and wake up.
Around 10 a.m. I eat breakfast, whatever that is which gets me out the door to exercise after letting my food settle for about a half hour.
At 11 a.m. I head outside for my 1 hour cardio, then I come in and do my strength training.
Around 12:30 I head to my home office to write this blog, then hit the shower to get ready for work.
I need to leave by 1:30 for my hour commute.
I get to work at 2:30 where I stay until a little after 11:00 (on the weekdays), then get back in the car for another hour commute.
I get home around midnight and watch t.v. for an hour or so (my DVR programs)
In bed around 1:30 -2 a.m.
Now, anyone who has ever worked in the restaurant industry knows that it is a very physical environment. I don't sit down for more than a half hour(total) on any given day and I am constantly walking, lifting, carrying, stooping, etc. etc. I don't have a lot of time to sit down and eat at the time that most people do and I am having a hard time adjusting my eating schedule to my work schedule. It is a balance and I have to be very deliberate. I bring my snacks, my meals and I have to stick to it, regardless of how many heaping piles of cheese fries, crispy shrimp or yummy snacks that pass my way. I keep telling myself to stay focused, it is on my mind constantly. I expect that eventually it won't be such a conscious endeavor, but for the time being it is effort with a capital "E."
My whole thing with this blog is to show (or try to show) that you don't need a gym membership or fancy shmancy equipment to get fit. You just have to have a thought out plan, stay organized and make time. Believe me, at 11:00 a.m. I would really love to watch The Young and the Restless for an hour and lounge, but that isn't an option right now.
So, Back on the Saddle again. That is me. My scale and I are not on speaking terms at the moment. Our love/hate relationship has shifted to mostly hate right now, and I am unsure of how long our "break" is going to be.
Stupid scale. Stupid, Stupid scale, I hate you. Really, I do.
Activity
5 mile bike ride (My thighs feel like jello and my ass hurts like hell, just so you know.)
1.5 mile jog with dog
Lunges
Squats (with resistance bands)
Meals
2 slices of whole wheat toast
two scrambled eggs with a little cheese
8 oz protein drink
1/2 cup low fat cottage cheese
Garden Burger
Apple
Salad
Odwalla Bar
17 pretzels
8 oz Gatorade
Day 23 of 182
I have recovered (mostly) from my meltdown yesterday. . . I was right, logic beat out emotions, at least for the time being. I suppose that it is a choice and I chose that the end result, as well as the process is an important and valuable component to this experience. I tell myself that ANYTHING worth having does not come easily and that goes for every aspect of ones life.
So, today I have decided to expand on the complexities of my work schedule and my adaptation both activity and meals.
I wake up right now around 9 a.m. I know that for many people that is late.
I usually lounge in bed for about a half hour and wake up.
Around 10 a.m. I eat breakfast, whatever that is which gets me out the door to exercise after letting my food settle for about a half hour.
At 11 a.m. I head outside for my 1 hour cardio, then I come in and do my strength training.
Around 12:30 I head to my home office to write this blog, then hit the shower to get ready for work.
I need to leave by 1:30 for my hour commute.
I get to work at 2:30 where I stay until a little after 11:00 (on the weekdays), then get back in the car for another hour commute.
I get home around midnight and watch t.v. for an hour or so (my DVR programs)
In bed around 1:30 -2 a.m.
Now, anyone who has ever worked in the restaurant industry knows that it is a very physical environment. I don't sit down for more than a half hour(total) on any given day and I am constantly walking, lifting, carrying, stooping, etc. etc. I don't have a lot of time to sit down and eat at the time that most people do and I am having a hard time adjusting my eating schedule to my work schedule. It is a balance and I have to be very deliberate. I bring my snacks, my meals and I have to stick to it, regardless of how many heaping piles of cheese fries, crispy shrimp or yummy snacks that pass my way. I keep telling myself to stay focused, it is on my mind constantly. I expect that eventually it won't be such a conscious endeavor, but for the time being it is effort with a capital "E."
My whole thing with this blog is to show (or try to show) that you don't need a gym membership or fancy shmancy equipment to get fit. You just have to have a thought out plan, stay organized and make time. Believe me, at 11:00 a.m. I would really love to watch The Young and the Restless for an hour and lounge, but that isn't an option right now.
So, Back on the Saddle again. That is me. My scale and I are not on speaking terms at the moment. Our love/hate relationship has shifted to mostly hate right now, and I am unsure of how long our "break" is going to be.
Stupid scale. Stupid, Stupid scale, I hate you. Really, I do.
Activity
5 mile bike ride (My thighs feel like jello and my ass hurts like hell, just so you know.)
1.5 mile jog with dog
Lunges
Squats (with resistance bands)
Meals
2 slices of whole wheat toast
two scrambled eggs with a little cheese
8 oz protein drink
1/2 cup low fat cottage cheese
Garden Burger
Apple
Salad
Odwalla Bar
17 pretzels
8 oz Gatorade
Tuesday
Week 3 Weigh In (Day 22)
11/03/09
Day 22 of 182
Well. my worst fear has been realized this morning. I knew that this was a possibility and I tried my hardest to prepare myself, but I guess that I didn't honestly believe that it would happen: I gained .5 lbs. My first feeling was pure shock. I got off of the scale and back on, just in case I wasn't standing just right or I don't know, maybe I did something wrong. I got back on.
243 lbs!!!!
WTF?!?!?!?
Prior to my weigh in, thanks to the suggestion of my husband and my mother-in-law, I took my measurements. I had lost the following
1" (each bicep)
1.5" (each thigh)
1" (each calve)
2"(bust)
1" (hips)
1" (waist)
Total inches lost in 3 weeks: 11"
After I picked up my clothes and a shred of my dignity from the floor, I immediately called Mommy and started bawling. I can't even begin to describe the feelings of agony, frustration and heart ache that I felt and still feel as I write this; Defeat, Failure, Angry, and a good degree of self loathing, I believe that begins to somewhat define it.
I guess that I am having a definite heart vs. head dilemma here. I KNOW that 11 inches is a lot to lose in three weeks, I KNOW this, but this scale thing has got me frazzled. I can't really understand why the number concerns me to this extent! It has got me second guessing myself, my goals and my progress; each time pealing back some of my confidence and leaving me raw.
I realize that the exercise component has been in gear for three weeks now, which is a relatively small amount of time, it's just that I have read over and over lower calories with higher output equals weight loss. Not exactly a hard scientific fact in my opinion.
So here I am, beginning of week four, a little more than 1/10th of the way through and working through a battle of logic vs. emotion. In the moment, it feels as though emotion has the upper hand, but logic is already beginning to come from behind and become victorious.
Second day back to work, last night was hard. When you are surrounded by terrible, high fat, high sodium delicious food and you are starving, it is very hard to turn a blind eye toward temptation. Here is to another up hill evening.
Activity
2.2 mile walk
8 hours of restaurant work ( I count it because it is damn hard work and very physical)
Meals
1 slice whole wheat toast with 1 tbsp peanut butter
2 cups coffee
8 oz protein drink
1 foot long subway tuna sandwich (split up into two meals no mayo)
cup apple sauce
Odwalla granola bar
bag baked lays
8 oz Gatorade
small salad
large iced tea
Day 22 of 182
Well. my worst fear has been realized this morning. I knew that this was a possibility and I tried my hardest to prepare myself, but I guess that I didn't honestly believe that it would happen: I gained .5 lbs. My first feeling was pure shock. I got off of the scale and back on, just in case I wasn't standing just right or I don't know, maybe I did something wrong. I got back on.
243 lbs!!!!
WTF?!?!?!?
Prior to my weigh in, thanks to the suggestion of my husband and my mother-in-law, I took my measurements. I had lost the following
1" (each bicep)
1.5" (each thigh)
1" (each calve)
2"(bust)
1" (hips)
1" (waist)
Total inches lost in 3 weeks: 11"
After I picked up my clothes and a shred of my dignity from the floor, I immediately called Mommy and started bawling. I can't even begin to describe the feelings of agony, frustration and heart ache that I felt and still feel as I write this; Defeat, Failure, Angry, and a good degree of self loathing, I believe that begins to somewhat define it.
I guess that I am having a definite heart vs. head dilemma here. I KNOW that 11 inches is a lot to lose in three weeks, I KNOW this, but this scale thing has got me frazzled. I can't really understand why the number concerns me to this extent! It has got me second guessing myself, my goals and my progress; each time pealing back some of my confidence and leaving me raw.
I realize that the exercise component has been in gear for three weeks now, which is a relatively small amount of time, it's just that I have read over and over lower calories with higher output equals weight loss. Not exactly a hard scientific fact in my opinion.
So here I am, beginning of week four, a little more than 1/10th of the way through and working through a battle of logic vs. emotion. In the moment, it feels as though emotion has the upper hand, but logic is already beginning to come from behind and become victorious.
Second day back to work, last night was hard. When you are surrounded by terrible, high fat, high sodium delicious food and you are starving, it is very hard to turn a blind eye toward temptation. Here is to another up hill evening.
Activity
2.2 mile walk
8 hours of restaurant work ( I count it because it is damn hard work and very physical)
Meals
1 slice whole wheat toast with 1 tbsp peanut butter
2 cups coffee
8 oz protein drink
1 foot long subway tuna sandwich (split up into two meals no mayo)
cup apple sauce
Odwalla granola bar
bag baked lays
8 oz Gatorade
small salad
large iced tea
Monday
Operation Don't be Fat Day 21
11/02/019
Have I mentioned that I am a manager for a major Steakhouse chain and that two months ago I gave up red meat as well as chicken and pork? Eating at appropriate times will be most difficult because those who work in the Restaurant industry know that the time to eat is when no customers are eating which is typically really late. There would be days in the past when I wouldn't eat a single meal all day until like 10:00pm, then eat a ton! That is TERRIBLE for your metabolism!
Day 21 of 182
Well, today is the first day that I go back to work. For those who don't know, I have been on disability for nearly five moths because of hand surgery. I am stressing out a little bit about fitting in my workouts and my eating habits into my new schedule. I have had it easy for awhile with a lot of time on my hands.
Have I mentioned that I am a manager for a major Steakhouse chain and that two months ago I gave up red meat as well as chicken and pork? Eating at appropriate times will be most difficult because those who work in the Restaurant industry know that the time to eat is when no customers are eating which is typically really late. There would be days in the past when I wouldn't eat a single meal all day until like 10:00pm, then eat a ton! That is TERRIBLE for your metabolism!
So, I began the day with breakfast: Cheerios, milk, banana and protein drink and am about to go work out. Getting home at sometimes 2 am is going to put a damper on my schedule, I guess just one more obstacle on my road to success.
(BTW I have no idea which clothes will fit me, I haven't donned work attire in five months. Should be interesting)
Tomorrow is Tuesday weigh in Day! YIKES!
Meals
Cheerios
milk
protein drink
banana
apple
protein bar
granola bar
salad
non fat yogurt (plus grape nuts)
gardenburger patty with 1 slice bread and pickles
1 beer
salad
non fat yogurt (plus grape nuts)
gardenburger patty with 1 slice bread and pickles
1 beer
Activity
3.3 mile
biceps
triceps
push-ups
Stairs
shoulders
shoulders
Sunday
Operation Don't Be Fat Day 20
11/01/09
It is Sunday, which has typically been my "Off" day, my "anything goes" day but today is not going to be like many of my other Sundays. Why? One may ask. Simply said; Never make appetite decisions after three cocktails.
Day 20 of 182
It is Sunday, which has typically been my "Off" day, my "anything goes" day but today is not going to be like many of my other Sundays. Why? One may ask. Simply said; Never make appetite decisions after three cocktails.
My husband and I went out last night after a victorious Duck win of 47-20 over USC and met up with a few friends at a local pub. We played shuffleboard, which I would like to add is a highly underrated game, and had a few drinks and many laughs. We left around 11:00 p.m. and it had been about 4 hours since I had eaten and was a little hungry.
Mistake number 1: Carl's Junior
Mistake number 2: Fish Sandwich ( fried with tartar sauce on the side without cheese)
Mistake number 3: Crosscut French Fries
Mistake Number 4: I ate mostly all of it
I woke up this morning with the worst gut bomb and awful feeling in my stomach. It felt as though none of the food (if you can call it that) had digested and just felt generally yucky. I don't even want to THINK about the calories. I haven't had fast food in months and it was not worth it. AT ALL!!
Our plan this morning was to walk (about 5 miles back and forth) to breakfast, which ended up being one of the worst meals of my life. I am pretty sure my poached eggs were actually eggs, but as far as everything else goes, I have no idea. I ate the eggs, two pieces of my toast and some iced tea.
When we arrived home, I hopped on my bicycle and went for a quick 3.5 mile ride, just to burn off a few more calories and make me feel a little less ashamed about my previous nights indiscretion.
Meals
2 eggs (poaches)
2 pieces sourdough toast (Some kind of butter blend nasty crap)
Iced Tea
16 oz Gatorade
8 oz Protein Drink
Granola BAr
medium apple
6 oz tuna
wild rice
Caesar salad
2 glasses red wine
2 beers
Activity
5 mile walk (15 minute miles)
3.5 mile bike ride
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