well, life was pretty crazy for a few years and I am sad to say that means 20 pounds extra on my frame. :( so I am now 30 pounds away from my over all goal weight loss that I had set out to achieve a few years ago.
However, I took a new job a month ago that won't have me traveling all over and doesn't appear to require me to work morning, noon, night, saturday, and sunday. So I feel like I have a bit more balance in which to draft off of.
Here's the deal. I've lost 80 lbs before. Losing 30 will be hard... but not as hard as it was to completely overhaul my diet last time. I haven't lost my workouts so I just need to get my eating in control. I have publicly stated to friends and family that I want to be to my goal weight by christmas. That means I need to lose 1 pound per week. That is totally doable.
So its on peeps.
Thursday, April 12, 2012
Wednesday, April 13, 2011
Half Marathon Anyone?
Yes please! I have signed up for my first half marathon! Its not until August so I have a good while to train for it. I stared training in earnest last week with a four mile run. So to benefit this, I am also trying to turn my eating around by tracking my calories more closely. So far so good for this week.
Sunday, January 2, 2011
Best and Worst - Holiday Edition
So, as referenced in my post about surviving the holidays I am not one to shy away from a good over eating fest once or twice a year. Its a part of life I enjoy and don't over stress about. So truth be told I did some nasty shit to my body over the last 2 weeks. In the spirit of being "good enough" let me share my ups and downs.
The Good -
I worked out nearly every day of my break. I only took Christmas day off. And that's because the gym didn't open until 3 and my family was preparing food at that point. I am proud of my dedication to fitness over my "vacation". It kept me from becoming a lazy pile on the couch for 2 weeks and counter balanced the damage I did with food.
I kept track of my calories for the later half of my vacation. It was hells bells for the first week, but I did make an effort to track after Christmas day. That said, I did not reach 100% tracking and I certainly didn't stay in my calorie range. But even tracking provides a level of "awareness" to eating that is important for people like me.
The Bad -
I attended / hosted 8 parties in roughly 16 days. Ugh. Makes me kind of sick just thinking about it. If I even look at another Christmas cookie or children's toy that I need to put together with instructions from Yugoslavia I might throw up. (Hey, new weight loss technique! JK). So basically, there was a lot of booze and dip and sweets and cute little appetizers and dip and probably some kind of a dip that was stuffed into something and then roasted and blended and made into another dip.
I ate things in larger quantities that weren't even "love foods". I mentioned in a previous post that you should eat what you love and leave some of the other stuff behind. I'm usually pretty good at this but had some trouble spots over this vacation for some reason.
I have had entirely too much pizza for one human being.
I forgot what plain cooked/raw/steamed veggies taste like.
The Ugly -
My thyroid disease causes me to puff up and retain water like a collapsible jug. Mostly I keep this under control by drinking excessive amounts of water and reducing my sodium intake. But alas, I love SALT! and it seems my commitment to water was offset this holiday season by my commitment to vodka and wine. So, pretty much I look like a pregnant woman 3-4 months along. You think I am joking don't you? No. I've gained 5 lbs and I've only one pair of jeans that are comfortable right now. "my big pants". :) One good thing about water retention is that you lose it as quickly as you gain it. So the true damage of my health vacation really won't be told until I am a week back into eating healthy and drinking fluids. So I'll post back in about a week and let you know what the real weight gain number is. I am hoping 2-3 instead of 5.
The Good -
I worked out nearly every day of my break. I only took Christmas day off. And that's because the gym didn't open until 3 and my family was preparing food at that point. I am proud of my dedication to fitness over my "vacation". It kept me from becoming a lazy pile on the couch for 2 weeks and counter balanced the damage I did with food.
I kept track of my calories for the later half of my vacation. It was hells bells for the first week, but I did make an effort to track after Christmas day. That said, I did not reach 100% tracking and I certainly didn't stay in my calorie range. But even tracking provides a level of "awareness" to eating that is important for people like me.
The Bad -
I attended / hosted 8 parties in roughly 16 days. Ugh. Makes me kind of sick just thinking about it. If I even look at another Christmas cookie or children's toy that I need to put together with instructions from Yugoslavia I might throw up. (Hey, new weight loss technique! JK). So basically, there was a lot of booze and dip and sweets and cute little appetizers and dip and probably some kind of a dip that was stuffed into something and then roasted and blended and made into another dip.
I ate things in larger quantities that weren't even "love foods". I mentioned in a previous post that you should eat what you love and leave some of the other stuff behind. I'm usually pretty good at this but had some trouble spots over this vacation for some reason.
I have had entirely too much pizza for one human being.
I forgot what plain cooked/raw/steamed veggies taste like.
The Ugly -
My thyroid disease causes me to puff up and retain water like a collapsible jug. Mostly I keep this under control by drinking excessive amounts of water and reducing my sodium intake. But alas, I love SALT! and it seems my commitment to water was offset this holiday season by my commitment to vodka and wine. So, pretty much I look like a pregnant woman 3-4 months along. You think I am joking don't you? No. I've gained 5 lbs and I've only one pair of jeans that are comfortable right now. "my big pants". :) One good thing about water retention is that you lose it as quickly as you gain it. So the true damage of my health vacation really won't be told until I am a week back into eating healthy and drinking fluids. So I'll post back in about a week and let you know what the real weight gain number is. I am hoping 2-3 instead of 5.
Its on like donkey kong!
I am breaking free of my holiday "break" come tomorrow morning by doing two things. I am using a new site for calorie tracking that I've not checked out in the past. Will post about it if I find it useful.
Also, major cupboard cleaning. We'll be "donating" all of our holiday candy / junk food that we've accumulated over the weeks. There's a counter at my work where if you lay something down on it and turn around it magically dissapears. I will have some happy co-workers tomorrow afternoon when the candy magically appears.
My goal for this coming week - simply to track my calories every single day ... every bite. Goal for the following week will be to get back into my targeted calorie range. Small steps.
I am hoping for 2011 to bring me a few goals - my first warior dash, my first half marathon, and my last 15 lbs gone. We shall see.
Also, major cupboard cleaning. We'll be "donating" all of our holiday candy / junk food that we've accumulated over the weeks. There's a counter at my work where if you lay something down on it and turn around it magically dissapears. I will have some happy co-workers tomorrow afternoon when the candy magically appears.
My goal for this coming week - simply to track my calories every single day ... every bite. Goal for the following week will be to get back into my targeted calorie range. Small steps.
I am hoping for 2011 to bring me a few goals - my first warior dash, my first half marathon, and my last 15 lbs gone. We shall see.
Tuesday, December 21, 2010
Tis the Season to... Survive?
I've seen this message a lot lately, "how to survive the holidays". Seriously? Is that what we want to accomplish this time of year? Survival? In my opinion you survive a plane crash, you celebrate the holidays.
So, this is how you survive a plane crash....
And this is how you celebrate the holidays....
Have a cookie. Have more than one even. I think I had 5 yesterday. Probably going to have another soon after my lunch. Enjoy cocktails with friends. Make a fantastic meal and savor every single mouthful. And then get off your ass and work out. But know this, its temporary.
Be prepared to go full on diet once your celebrations are over. I'm talking back to basics weighing and measuring your food out and tracking every single calorie you consume or burn.
You know what annoys me? This, "I don't diet, its a lifestyle change". Come on! Maybe I'm the only one on the planet who likes to over indulge every once in a while, but there are times when I need to put myself on a good ole fashioned diet. Coincidentally, right around new years. I agree that you need to have a lifestyle change in order to maintain weight loss. You sort of need to reprogram your baseline. And one of the best ways to do that is to go on a diet. A sustainable sensible program that teaches you to consume better foods and fewer calories. And, the longer you "diet" the better your baseline will become. But if it is something that you either do or do not do - I'm sorry... but its a diet.
So, for me its about calorie tracking. As in I either do or do not do it. I am not doing it right now. I am enjoying the gluttony of Christmas and all its wonderful sugar coated glory. But rest assured I am still weighing myself (yes I've done some damage, but know exactly how much) and still working my butt off at the gym. Come the first of the year I will be in a self imposed detox in more ways then one. Less food, no alcohol, fewer outings, more home time, less television. This helps me enjoy the holiday, but find my way back to baseline.
So I say don't survive the holiday, go and enjoy it but keep a few things in mind....
If you love it eat all of it. But only eat it if you LOVE it. (again, no mindless eating here). Share with others. I love cookies and will eat them all if allowed, so I give some away. I still get to try every single calorie laden one of them. Just not 15 of each. Weigh yourself and pay attention to the "damage" but don't beat yourself up about it. Just be actively aware of how hard you are going to have to work to get that extra couple pounds off and ensure that its worth it. Think of it as an allowance, if you will. If I know I gained 5lbs over the holiday and I remember what I "spent that 5lbs on", all the delicious food and great cocktails and conversation I had... great. But if I gain 5lbs and am like, "oh yeah, that was probably from Aunt Martha's dry and over cooked hotdish and that one party I didn't want to go to"... bad.
Squeeze in workouts anyway possible. I know its a busy time of year, but given the food consumption you need this now more than ever and its such a good stress release. So find a way to make it happen even if its just doing tickle squats* with the kids in the living room, toddler bench press kisses** or Christmas music dance offs with the family.
Most of all, enjoy your self and be active in your moment. Don't inhale grandmas home made lefsa. Savor the tastes and smells and textures and enjoy it. Realize why you are having it.
Happy holidays!!
*tickle squats are one of my favorite "unworkout" workouts. My kids LOVE to be tickled which can be a great energy burn for adults. To up the ante a little bit I have them lay down on the floor and I do squats to reach them and tickle them when I get down there.
**similarly bench pressing your kids is a great exercise. What child doesn't like to be flown around like superman!? Depending on the size of your kiddos there are two ways to do this. Older kids balance on your knees while laying down and "fly" them back and forth (works the legs and lower back). Younger (lighter) kids can literally be bench pressed. I bench press my toddler and kiss him or blow fish on him every time I lower him down. Great chest/arm workout.
So, this is how you survive a plane crash....
And this is how you celebrate the holidays....
Have a cookie. Have more than one even. I think I had 5 yesterday. Probably going to have another soon after my lunch. Enjoy cocktails with friends. Make a fantastic meal and savor every single mouthful. And then get off your ass and work out. But know this, its temporary.Be prepared to go full on diet once your celebrations are over. I'm talking back to basics weighing and measuring your food out and tracking every single calorie you consume or burn.
You know what annoys me? This, "I don't diet, its a lifestyle change". Come on! Maybe I'm the only one on the planet who likes to over indulge every once in a while, but there are times when I need to put myself on a good ole fashioned diet. Coincidentally, right around new years. I agree that you need to have a lifestyle change in order to maintain weight loss. You sort of need to reprogram your baseline. And one of the best ways to do that is to go on a diet. A sustainable sensible program that teaches you to consume better foods and fewer calories. And, the longer you "diet" the better your baseline will become. But if it is something that you either do or do not do - I'm sorry... but its a diet.
So, for me its about calorie tracking. As in I either do or do not do it. I am not doing it right now. I am enjoying the gluttony of Christmas and all its wonderful sugar coated glory. But rest assured I am still weighing myself (yes I've done some damage, but know exactly how much) and still working my butt off at the gym. Come the first of the year I will be in a self imposed detox in more ways then one. Less food, no alcohol, fewer outings, more home time, less television. This helps me enjoy the holiday, but find my way back to baseline.
So I say don't survive the holiday, go and enjoy it but keep a few things in mind....
If you love it eat all of it. But only eat it if you LOVE it. (again, no mindless eating here). Share with others. I love cookies and will eat them all if allowed, so I give some away. I still get to try every single calorie laden one of them. Just not 15 of each. Weigh yourself and pay attention to the "damage" but don't beat yourself up about it. Just be actively aware of how hard you are going to have to work to get that extra couple pounds off and ensure that its worth it. Think of it as an allowance, if you will. If I know I gained 5lbs over the holiday and I remember what I "spent that 5lbs on", all the delicious food and great cocktails and conversation I had... great. But if I gain 5lbs and am like, "oh yeah, that was probably from Aunt Martha's dry and over cooked hotdish and that one party I didn't want to go to"... bad.
Squeeze in workouts anyway possible. I know its a busy time of year, but given the food consumption you need this now more than ever and its such a good stress release. So find a way to make it happen even if its just doing tickle squats* with the kids in the living room, toddler bench press kisses** or Christmas music dance offs with the family.
Most of all, enjoy your self and be active in your moment. Don't inhale grandmas home made lefsa. Savor the tastes and smells and textures and enjoy it. Realize why you are having it.
Happy holidays!!
*tickle squats are one of my favorite "unworkout" workouts. My kids LOVE to be tickled which can be a great energy burn for adults. To up the ante a little bit I have them lay down on the floor and I do squats to reach them and tickle them when I get down there.
**similarly bench pressing your kids is a great exercise. What child doesn't like to be flown around like superman!? Depending on the size of your kiddos there are two ways to do this. Older kids balance on your knees while laying down and "fly" them back and forth (works the legs and lower back). Younger (lighter) kids can literally be bench pressed. I bench press my toddler and kiss him or blow fish on him every time I lower him down. Great chest/arm workout.
Sunday, December 5, 2010
Mindful Eating
So you've decided to lose weight and you've realized that its going to take time and dedication and you are ready to commit. So now what. Where do you begin?
I think the easiest place to start is through mindful eating; calories in and out. In my opinion now is not the time to overhaul your total diet. Remember... small changes, small changes. So if you've never touched a vegetable in your life, maybe think about it yeah, but don't worry to much about that right now.
My biggest problem by far when I am "off plan" or whatever is when I am not mindfully eating. Its not about having the best and most nutritional diet. It IS about being aware that you ate the second slice of pizza and evaluating whether or not you really needed it.
When I hit the place where I need this bump, my saving grace is just getting back to fundamentally documenting my food intake. This is extremely important and will force you to eat mindfully. There's a ton of programs out there from Weigh Watchers, to SparkPeople, and FitDay that can help you be a mindful eater. But, really all you need is a pencil and a piece of paper.
Determine what you ideal calorie range should be for you to lose weight. But don't worry about staying with in that range right away. First, just eat how you eat and document it. Then figure out... "based on my regular diet how out of whack am I?" This can be very enlightening throughout the weight loss process. For example, I am two years in and have hit a bit of a lull in my plan (having a hard time staying on program and losing the last 10-15 lbs). I recommitted myself this week by documenting every single thing I put in my mouth. You'd think after two years that my eating is to a place that is well within my calorie range since I've been doing it for so long. But let me just say, those extra calories are sneaky! And every little bite counts. So this week my plan is just eat like I've been eating and write it all down. Holy Hanna, I am so far over calorie range its unbelievable. But by doing this I am able to pin point why. I've been eating a lot when I am not hungry. I've gotten into this cycle of "requiring" an evening snack even when my mind and stomach are not requesting food. So I've got a goal now and a way to get back at it. All derived from mindful eating.
So peeps, figure out a calorie range, and write down everything you eat. After each day, sit down and think, where did my calories go to? Was it worth it? Sometimes its totally worth it to spend 800 calories on wine and cheese. But maybe not the 800 calorie cookie you scarfed down in a meeting and didn't even realize you ate? So keep the wine if you want the wine, but ditch the cookie because chances are you won't miss it. Mindful eating in a nutshell.
I think the easiest place to start is through mindful eating; calories in and out. In my opinion now is not the time to overhaul your total diet. Remember... small changes, small changes. So if you've never touched a vegetable in your life, maybe think about it yeah, but don't worry to much about that right now.
My biggest problem by far when I am "off plan" or whatever is when I am not mindfully eating. Its not about having the best and most nutritional diet. It IS about being aware that you ate the second slice of pizza and evaluating whether or not you really needed it.
When I hit the place where I need this bump, my saving grace is just getting back to fundamentally documenting my food intake. This is extremely important and will force you to eat mindfully. There's a ton of programs out there from Weigh Watchers, to SparkPeople, and FitDay that can help you be a mindful eater. But, really all you need is a pencil and a piece of paper.
Determine what you ideal calorie range should be for you to lose weight. But don't worry about staying with in that range right away. First, just eat how you eat and document it. Then figure out... "based on my regular diet how out of whack am I?" This can be very enlightening throughout the weight loss process. For example, I am two years in and have hit a bit of a lull in my plan (having a hard time staying on program and losing the last 10-15 lbs). I recommitted myself this week by documenting every single thing I put in my mouth. You'd think after two years that my eating is to a place that is well within my calorie range since I've been doing it for so long. But let me just say, those extra calories are sneaky! And every little bite counts. So this week my plan is just eat like I've been eating and write it all down. Holy Hanna, I am so far over calorie range its unbelievable. But by doing this I am able to pin point why. I've been eating a lot when I am not hungry. I've gotten into this cycle of "requiring" an evening snack even when my mind and stomach are not requesting food. So I've got a goal now and a way to get back at it. All derived from mindful eating.
So peeps, figure out a calorie range, and write down everything you eat. After each day, sit down and think, where did my calories go to? Was it worth it? Sometimes its totally worth it to spend 800 calories on wine and cheese. But maybe not the 800 calorie cookie you scarfed down in a meeting and didn't even realize you ate? So keep the wine if you want the wine, but ditch the cookie because chances are you won't miss it. Mindful eating in a nutshell.
Thursday, November 25, 2010
You Can't Change "Self" Without Getting a Little Selfish
Why was losing weight so hard for me for so long? I mean, I can do many things successfully...
I am a good mom.
I'm smart.
I am a good wife.
I am successful at my job.
etc.
So, why is losing weight so hard?
Think about all of the above. Could you be a good mom if you never spent time reading to your children or talking to them about their day or cuddling them or tickling them?
Could you be successful at your job if you never showed up to work? If you didn't set objectives for the year and then check in to make sure you accomplished them? If you didn't have a strong leader to guide you in your daily tasks as well as overall career development?
Could you be smart at your chosen subjects if you never studied? If you didn't crack a textbook or have a knowledgeable professor to ask questions of?
So why is losing weight so hard?
What do all of the above have in common? They all take time and dedication. Something we don't really allow for ourselves. We dedicate ourselves to our kids, families, jobs, education, etc. But when do we dedicate ourselves to ourselves? Well, if you are looking to change yourself, you need to spend some time and resorces on yourself. Its just simple truth.
I take some time each day to plan my menu, track my calories, etc. I take time each week to go to the gym or go for a run. This is time spent away from all of my other duties and callings. But when I prioritize myself I become a more successful me. I am a more dedicated employee because I have energy and enthusiasm. I am a better mom because I can run in the backyard with my kids. They see me as a healthy person. They are proud of my races.
I am happy that I take Tuesday nights each week to go to kickboxing. Yes it is time away from my family (and time with them is a premium). But here's what they see: its important to move your body and eat right. And that's a lesson that they can carry with them.
So, if you are choosing to lose weight you are choosing to focus on yourself. And that's just fine! Because the rewards of spending sometime on yourself can go beyond just you.
I am a good mom.
I'm smart.
I am a good wife.
I am successful at my job.
etc.
So, why is losing weight so hard?
Think about all of the above. Could you be a good mom if you never spent time reading to your children or talking to them about their day or cuddling them or tickling them?
Could you be successful at your job if you never showed up to work? If you didn't set objectives for the year and then check in to make sure you accomplished them? If you didn't have a strong leader to guide you in your daily tasks as well as overall career development?
Could you be smart at your chosen subjects if you never studied? If you didn't crack a textbook or have a knowledgeable professor to ask questions of?
So why is losing weight so hard?
What do all of the above have in common? They all take time and dedication. Something we don't really allow for ourselves. We dedicate ourselves to our kids, families, jobs, education, etc. But when do we dedicate ourselves to ourselves? Well, if you are looking to change yourself, you need to spend some time and resorces on yourself. Its just simple truth.
I take some time each day to plan my menu, track my calories, etc. I take time each week to go to the gym or go for a run. This is time spent away from all of my other duties and callings. But when I prioritize myself I become a more successful me. I am a more dedicated employee because I have energy and enthusiasm. I am a better mom because I can run in the backyard with my kids. They see me as a healthy person. They are proud of my races.
I am happy that I take Tuesday nights each week to go to kickboxing. Yes it is time away from my family (and time with them is a premium). But here's what they see: its important to move your body and eat right. And that's a lesson that they can carry with them.
So, if you are choosing to lose weight you are choosing to focus on yourself. And that's just fine! Because the rewards of spending sometime on yourself can go beyond just you.
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