10/16/13 (3 mo. marker) 4.4 lbs lost; 1" lost from hips; 1" lost from thighs; 1/2" lost from bust.
Starting point (posting July 17, 2013)
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My health & fitness journey
Hi, folks. I'm a 38 yr old blues singer, and I am making lifestyle changes so that I can feel my best, look my best, be happy and enjoy my life for years and years to come. I don't believe in diets. Diets are things you go on to lose a bunch of weight and then you quit when you have lost the weight. Once you gain it all back (which you typically do when you diet), you start dieting again and go round and round on the hamster wheel for the rest of your life--gaining, losing, gaining, losing. A ...
Hi, folks. I'm a 38 yr old blues singer, and I am making lifestyle changes so that I can feel my best, look my best, be happy and enjoy my life for years and years to come. I don't believe in diets. Diets are things you go on to lose a bunch of weight and then you quit when you have lost the weight. Once you gain it all back (which you typically do when you diet), you start dieting again and go round and round on the hamster wheel for the rest of your life--gaining, losing, gaining, losing. A lifestyle change means that you are developing healthy changes/habits that you can maintain for the rest of your life. You don't quit a lifestyle change when you get the body you want. You don't quit a lifestyle change if you have a bad day. If you mess up, you get right back up again and continue by making the next meal or workout better. I don't believe in one size fits all and that one plan is right for everyone. You have to find what works for you and your lifestyle that you can maintain for the rest of your life.
This is my plan:
*3-4 days/week of strength training (I work w/ my trainer Sean every Wednesday and then he gives me a program for the rest of the week to do on my own)
*150 mins/week (2.5 hrs) of heart pumping cardio
*I follow the Michael Pollan ("In Defense of Food") approach to food. Basically, that translates to eat real food. Avoid overly processed foods. If you can't pronounce the ingredients, the ingredient list is long and/or your great grandma would not recognize it as food, then don't eat it. I'm also watching my intake of high FODMAP foods as I have IBS. For info on FODMAPs, here's a link: http://chriskresser.com/fodmaps-could-comm
*I try to have some source of protein at each meal as I find that it keeps me satisfied for a longer amount of time.
*My goal is to drink 8, 8oz glasses each day. Sometimes I'm successful, sometimes I'm not. I'd say I average about 6 glasses a day most of the time.
*I focus on a variety of measures to gauge my fitness/health level instead of solely focusing on the the number on the scale. I do body measurements with a dressmaker's tape 1x a month and weigh in 1x a month. Day to day, I gauge stuff like how my clothes are fitting, how energetic I feel, do I have more strength and endurance, is my sleep improving, etc. Once a year, I have blood tests done for cholesterol, blood sugar & to make sure everything is looking good. When I go to the doctor, my blood pressure is checked each time. I refuse to let the scale be my only gauge nor will I allow a number on the scale to define my worth as a human being.
*Maintain a positive attitude and know that little things add up. I'm healthier today than I was yesterday and I'll be healthier tomorrow than I was today and so on.
*Know that I am not perfect. I may miss a workout or eat too much one day, but when that happens, the goal is to make the next workout/meal better. No body bashing allowed. No beating myself up. Make the next thing better. Keep moving forward. No looking back.
*I'm not on a diet. I'm making lifestyle changes. These are different things. When you lose weight by dieting, you stop the diet when you've reached your goal. Most people put the weight back on and then start another diet and then stop when the weight comes off, and you basically ride this hamster wheel forever. A lifestyle change means you are making changes that you can maintain for the rest of your life and that become habits. You don't quit once you get your desired body. You maintain your lifestyle so you can maintain your good health.
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Member Since: 12/3/2008
Fitness Minutes: 26,559
1. Be able to say I am happy with my body and have total confidence when it comes to my body image.
2. Get myself into a healthy weight range for my height (5'3"). A healthy weight range for me would be between 104-141 lbs. I'm not concerned with "I have to be xyz pounds." I am focusing on being fit and having more muscle than fat. Wherever I fall when I'm in my healthy range is up to my body and all of the good things I do for it.
3. Do 3-4 days/week of strength training.
5. Do 150 mins/week of heart pumping cardio.
6. Have more energy, strength & endurance.
7. Never give up if I have a bad day. Make the next meal/workout better. No quitting! This is a lifestyle change.
1. Work with my trainer, Sean, on strength training exercises. I see him 1x/week and he gives me my program for the other 2-3 strength training days I need to do.
2. Do at least 150 minutes of heart pumping cardio per week. Anything that gets my heart rate up such as biking, walking, elliptical, interval training, etc, is acceptable. On a scale of 1-4, I should be striving for a 3 (can talk in short phrases, difficult to maintain a conversation, but not breathless. Short spurts at a level 4 then back to a level 3 are ok).
3. Eat real food. Avoid processed foods. Limit high FODMAPs foods to control my stomach issues. Moderation, 80/20 rule.
4. Read inspirational stories from other Spark People members in order to stay motivated.
5. Post on my blog about how my health/fitness journey is going.
6. Take body measurements & check weight 1x/month.
I'm a blues singer from Cambridge, MA. I am very lucky to be able to pursue my passions in life (music and a job at a magazine). I love to bike and I use my bike as my primary mode of transport. I enjoy good food/wine as well as cooking for friends and family. I believe in the law of attraction and that positivity attracts positive results. I consider myself a student in the school of life and enjoy learning something new each day.
This is NOT a diet for me. This is a lifestyle change. I don't believe in diets. The goal is to be healthy, fit, strong and well for the rest of my life. This does not mean I revert back to old habits once I'm at where I feel my best body-wise. I am changing habits that I can live with for the rest of my life.