Tuesday, July 22, 2014
3. Make a PLAN for maintaining or losing over the BLC break then post or blog about your plan
My plan for the break between rounds (which is extended this time as we wonít start again until September, with new contestant sign-ups starting in mid August) is to continue using the CAMO Crew weekly template. This template has us committing to weekly goals to focus on. This format has shown real promise for me in getting results. So here are my weekly goals for between rounds.
(Note, I have stopped tracking my goal of eating gluten free every day as it has become a habit and I choose to eat only gluten free foods every day without thought so it is no longer a goal but a lifestyle)
1. Walk an average of 7,000 steps daily.
2. Bring lunch 2 Ė 3 days a week
3. Track food 2 Ė 3 weekdays
4. Track food 1 weekend day
5. Complete 140+ intentional fitness minutes weekly
6. Strength train 10 minutes (+) 3 days a week
7. Morning exercise 4(+) weekdays
We also add in a special ops focus for the week which rotates between exercise, water, food, relaxation and sleep, or something we have declared in our weekly challenge depending on what we need special help with.
I will continue to focus on one healthy living aspect a week to focus on.
I will also continue to weigh in on Wednesdays to check any tendencies to slack off during the break. This is just a break between rounds, not a break from my chosen healthy lifestyle.
Tuesday, July 22, 2014
This is the final week of round 25. As part of the last challenge we are to do 3 things in a blog. I will tackle the first 2 parts in this blog and then once Iíve considered the plan a little more post a second blog with part 3.
1. Post or blog the best thing about your experience with the BLC this round or about the progress you made due to your participation in BLC
If youíve seen the TV show you may have some very strong reservations about belonging to a group called the Biggest Loser Challenge. After all, the show is all about doing anything (including tearing others down to what some would consider cheating) to win the top slot.
Well, this team isnít quite like that. Yes we are divided into different teams. Each team, while focusing on healthy living, has its own focus. Some teams focus on getting in a lot of exercise minutes; others target nutrition and eating within your range; while still others focus on social aspects and support. You choose your team and your team chooses you (you give your top 3 choices, usually but not always, you are given your top team choice) depending on where you want your focus to be for that 12 weeks.
I have been on 4 different teams over the years Iíve been involved with the BLC. Each fit my needs at the time, and there is a time that change is good because I get too comfortable and then stop trying as hard. Every team I have been on is full of people (mostly women, but there are men included) who are trying their best to live happy, healthy lives, to support and be supported by their teammates.
It is really tough for me to single out just one thing as best. I could talk about how motivating it is to be involved in a group dedicated to getting healthy, exploring different avenues to that goal and supporting each other. These were all big components in my success this round (as in round past). The support and camaraderie made this round fun.
But the thing that stands out for this round I think is that knowledge is power. On the CAMO Crew (my team this round) there was a lot of health talk. Talk about vitamin deficiencies how these deficiencies can affect out moods, energy and life. There are those who focus on strength training because it helps them maintain their mood as well as bones, muscles, etc. How drinking too little or too much water can also affect a number of things. As a result, I had my doctor do a more extensive blood test. I was diffident in vitamin D. Once I started supplementing my vitamin D I began feeling more energetic. I was able to exercise more which in turn helped manage my pain, which made me feel better and an upward cycle begun. I have only missed a handful of scheduled exercise sessions since. If all goes well with my final WI on Wednesday July 23, I will end this round with a loss. Granted it will probably be a small one, but thatís perfectly fine by me. Ending with a loss, any loss is a victory for me right now and can be built upon for next round
2. Post or Blog at least ONE NSV (Non-weight Related Victory) or accomplishment you did the round
The biggest (or at least the one that stands out most this round) is finishing 500,000 steps in 3 months. I had let myself forget this challenge for work during the first two and a half months of this challenge and needed close to 200,000 steps by the end of June. Well, with the encouragement of the CAMO Crew and pushing my body to the limit, finding out about a vitamin D deficiency and correcting it, I DID it. I managed to actually complete the challenge 2 days early.
I did not complete the week 12 fitness tests (as done in weeks 1 & 6) as I have been sick for the past 2 days. I plan to repeat the test sometime in the next week once I am healthy once again and post the results.
Tuesday, June 17, 2014
Wow! Has it already been six weeks since my last blog?! EEP! I meant to do much better than that. Anyway we did our 6 week fitness tests to look for improvements. Hereís mine for comparison.
Week 6 recap:
I feel that I did better overall with the tests. I made some great improvements overall, although, the crunches didnít improve at all. I am working on learning to do a crunch like they say to on the crunch test this next 6 weeks.
wk 1: 17
wk 2: 21
wk 1: 0 (12 - 3" crunches)
wk 2: 0 (12 - 3" crunches)
3 min Step Test:
wk1: heart rate 92
wk2: heart rate 120 (hr taken differently from first test)
wk 1: 16.30
wk 2: 12.52
Now, on to the rest of my life. Iíve lost focus for way too long. Iíve been drifting along without making much of an effort. I am/was just exhausted all the time and my ankles have been hurting/swollen more often than not. So Iíve used that as an excuse to not move as much as I need to feel my best. Iím also way behind on my quarterly work challenge. If I donít get moving I wonít get the insurance premium discount this quarter. NOT. GOING. TO. HAPPEN. The challenge is 500,000 steps, or about 5 Ė 6K a day. I havenít even been averaging that. As of last night I had taken 340,391 steps, which leaves close to 160,000 steps left. It means I must take approximately 12,300 steps daily to meet this goal.
I can do this. I have done this before.
Iíve now been married for over 23 years. I think I love him more now than I did when we married. He has supported me in health and in sickness. He has taught me how to stand up for myself and make myself more of a priority. He has supported me through fad diets, giving up, starting again, low carb, low fat, weight watchers, and many other ďdietsĒ. Right now he is supporting my decision last year to go gluten free. He eats gluten free at home. If we go out I will not force this lifestyle on him. Itís his life and body.
I cannot and WILL not FORCE my lifestyle on anyone else. He is thinking about limiting wheat/gluten as heís seen what itís done for me and because of my choices heís started researching the effects of gluten on the body. But he has yet to commit to this lifestyle. I think he is afraid that he wonít like the foods as much as what he eats/ate as a child.
Friday, May 02, 2014
BLC 25 Pyramid
Also known as, Things you can change in 12 weeks for 250 points, please.
This week in the BLC 25 we are challenged to come up with and discuss our goals for the next 12 weeks of this challenge. What do I want to achieve? What CAN I achieve realistically in 12 weeks? I have been thinking about these since the doors opened on this round. There is so much I *want* to do. ButÖ Yeah, that little yet mighty word that limits what I want to do.
A friend of mine wrote about the fact that about 2 years ago she joined a website that defined 101 things she wanted to do in 1001 days. This actually intrigued me. That is a very long, yet short amount of time. It gives you time to plan for and build up to some larger goals like diving a shipwreck when you havenít even learned to scuba dive yet. But leading up to that larger goal you could have some interim goals, like getting certified for open water diving (first step). This is a way to define where you want to be and have done in the next 2 + years.
But for this challenge I only have 12 weeks or 3 months to focus on. So my goals will necessarily be focused on things I can do now. That I can get done or at least make a great start at. I could say what I have always said, I want a clean house, I want to lose weight, I want to exercise more, etc, etc. Been there, done that, bored now.
I changed teams this round because I was too comfortable with my old team. They are great people and a great team. I truly enjoyed my stay with Azure Destinations. That team helped me in many, many ways. They are focused on helping everyone else in the BLC as well as themselves. Which can be challenging and fun, yet I often felt lost within myself and felt torn between focusing on what *I* need and being there for everyone else when I was having trouble just caring for myself.
So this round I went C.A.M.O. They are a great group of people dedicated to doing what is right for them and focusing on what each one needs to succeed. Most of us know what has worked (at least in the short term) in the past or is working for us now. So in keeping with taking care of me I need new goals to reflect that. This round is dedicated to taking care of me.
First I will explore foods and how they affect me. I am living a totally gluten free life and I donít plan to change that. I have much less inflammation and pain since going gluten free. This lifestyle is a commitment. It is not something to undertake lightly. ***If you are thinking about going gluten free talk to your doctor or a nutritionist to make sure it is right for you. I spoke with my rheumatologist before starting this way of living. It may or may not be right for you. ***
I am slowly transitioning to a more paleo diet, not totally as I enjoy my rice, corn and beans, and not necessarily all grain fed or organic food, at least not yet. But I do like the idea of eating more natural foods so I am exploring this and it is a good or easy fit with the gluten free lifestyle as most of the foods with gluten in them are excluded from this diet. But what will happen to the inflammation and pain if I eat less processed foods? Perhaps I will feel even better. There is no way to find out except to try it.
Because I was feeling so much better I allowed myself to be sidetracked with my medications. Things I should be taking daily and weekly that I have ďforgottenĒ. I have also been wickedly tired and forgetful. I have ďforgottenĒ to make several doctor appointments like mammogram and colonoscopyÖ for about 3 years now. I have ďforgottenĒ to call my mail order prescription provider to find out why I havenít received my prescriptions yetÖ prescribed 3 months ago. Yeah, I know, I know. I NEED to get these things done. So they are on my list to do this week(end).
I feel better when I exercise consistently butÖ the tired all the time, not sleeping well because of the low grade pain and just not focusing on what I truly need to be happy and healthy has conspired to making me more sedentary than Iíve been in years. So that needs to stop. I WILL exercise consistently. I WILL make this happen because I always feel better afterwards when I do. I have made a commitment to exercise 5 days a week for a minimum of 20 minutes a day. The only way to make sure this happens is to exercise first thing in the morning. On mornings I canít or donít get up I must/will find a way to get that exercise in throughout the day. *Note to self* this can be broken down into smaller portions and done is small portions throughout the day.
I am bored with what I have been doing. Iíve been mostly doing walking workouts because it adds steps to my work pedometer based challenges. They give me a discount on my insurance every quarter I take 500,000 steps. I havenít failed yet, but itís been close more than once. This quarter is going to be a challenge to get them in because Iíve been pretty lazy and not getting in many steps.
So Iím going to shake it up. Not sure exactly how yet, butÖ I am going to find new things to at least try. I also know I feel better when I am strength training regularly. However, finding exercises I can do consistently without aggravating the RAD is challenging. I *can* do pushups for about a month (not every day, like 2 times a week) before my wrists hurt to the point where I canít do them anymore. So I will be trying to find substitutes for them and the other exercises I canít do now but to hopefully someday build up the strength to be able to do them.
Now on to the fun stuff, I am going to learn to scuba dive this summer. Not sure when yet, but itís on the list of things to do. I also want to renew our year passes to Disneyland. Now to make it happen!
Condensed goals for this round are as follows:
1. Experiment with food while continuing to eat gluten free to find the diet that makes me feel the best, transition to a more paleo diet to see how I feel while eating that way (most of the time). Along with that will be cooking more at home. I will be eating at home (& bringing lunch to work) 75% of the time by the end of the challenge. I will also be eating paleo 50% of the time minimum.
2. Find new and exciting exercises to intersperse and combine with my walking challenge from work. Include strength training a minimum of 2 days a week (perhaps a circuit training style might work). Explore different routines until I find one I like and can do.
3. Make my 500,000 step goal by June 30.
4. Get a good start on the next 500,000 step challenge (ends in September)
5. Learn to scuba dive
6. Clean kitchen to prep for cooking at home more.
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