ALYFITN   26,245
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Today is My 51st Birthday

Wednesday, April 21, 2010

I scheduled today for assessment.

emoticon232-219= 13 pounds lost since Nov 7, 2009. My little counter says 213 but I gained a little that does not show on the counter.

emoticonFirst measured December 7, 2009:
Waist 41.5-40.5=1
Hip 51-49.25=1.75
Neck 16.25-15.5= .75
Thigh 28-27.75=.25
Calf 18.5-18=.5
Upper arm 14.5 same
Total inches: 4.25 inches

My sports bra went from enell size 4 to size 3.
Regular brassiere went from 44DD to 38 DDD.
I got out of 22W and 20W. I now wear size 18 jeans.

emoticonWow. All that size change from only 13 pounds. I peed a LOT the first two weeks into my lifestyle change and could tell the diuresis was from my feet and ankles. I started serious weight lifting January 4 2010 and love it. I am discouraged when the scale does not come down and I’ve been good. I gave myself a break from weighing for a few weeks because the emotional toll hurt more than helped for awhile. I kept tracking exercise. I stopped tracking nutrition for a couple weeks and found I was becoming less honest with myself without the tracking. I am tracking nutrition now.

emoticonBooks Read Since November 2009

Eat Well and Stay Well—Ancel Keys
Eat Drink and Be Healthy-Walter Willett MD
George Sheehan on Running to Win
The Courage to Start, No Need for Speed—John Bingham
Anatomy for Strength and Fitness Training-Mark Vella
The Women’s Health Big Book of Exercises—Adam Campbell
Nordic Walking for Total Fitness-Suzanne Nottingham
Nordic Walking—Malin Svensson
The Beck Diet Solution---Judith Beck PhD
Weight Loss Confidential—Anne Fletcher
The Spark- Chris Downie
The Path—Laurie Beth Jones
The China Study—Thomas Campbell
Switch: How to Change…Chip Heath

Plus many sample readings of current popular health and fitness books on my kindle or bookstore.

emoticonYesterday, the Best of Spark email was an article Do You Suffer Diet Rage? It is about controlling your emotion during the journey. It compared ‘diet rage’ to wasted emotion in a traffic jam. You know you are going to reach your destination. It is S L O W. You will see others whiz by you in their lucky lane. But the course is mapped out and if you stick to it, you will reach goal. Wow. It was perfect reading for me. I am going slowly. I AM jealous of Sparkers who are a lot faster. But I am getting there.
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  Member Comments About This Blog Post:

TMBTTLES 4/23/2010 6:03AM

    Happy Birthday! Great Blog! Keep up the good work! You have had great progress! Thanks for sharing, my journey has also been a slow one! I am hoping that means when it comes off it stays off! Have a great week!

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KARENE10 4/21/2010 9:24AM

    HAPPY BIRTHDAY!!!!!!!!!! emoticon emoticon emoticon emoticon

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DORYH20 4/21/2010 9:14AM

    emoticonWishing you a wonderful birthday and continued success! emoticon emoticon emoticon emoticon

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GREEKGAL1 4/21/2010 9:07AM

  Happy Birthday!

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PHYL220 4/21/2010 9:01AM

    Happy Birthday and congratulations on your weight loss!

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CHERIAP1 4/21/2010 8:53AM

    Happy Birthday, Thanks for sharing your story with us.

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LRINGER 4/21/2010 8:51AM

  Happy birthday to you .... slow pace is good ... you will keep it off for good.

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SWOMIC 4/21/2010 8:51AM

    Congratulations on your progress and Happy Birthday!

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REACHBRENDA_2 4/21/2010 8:50AM

    Happy Birthday. Great job on your journey. Keep it up. We are all on our own pace. emoticon

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Nutrition Tracker is Fantastic

Tuesday, April 20, 2010

emoticonYesterday, while driving around on my motorcycle, I passes a local ice cream stand with a person outside carrying a billboard sign. "Free Ice Cream This Hour" I could not resist.

Today, I am entering yesterday's nutrition in my tracker. I did well accept for the ice cream cone!! Haha! That unplanned indulgence took me out of my range!

When I SEE IT IN MY TRACKER, I FEEL different about it than when I don't see it in black and white. Seeing it documented changes my emotion about it. I would quickly forget about it if it were not for the tracker. The tracker is truthful. It keeps me from my "misperceptions". I am proud when I see my exercises recorded. This time, I cringe that I ate something I did not want and plan to have. I had no fun eating ice cream alone at an ice cream stand, hanging around the black pavement. I did not enjoy it more than my supper I had with my son and DH later that night. I was triggered by the 'free'. I wanted to be part of a great bargain.

I love ice cream but in the future, I will save the indulgence for when I plan for it and it fits in my nutrition range for the day.

  Member Comments About This Blog Post:

GOLDTREEFROG87 4/23/2010 3:41AM

    Amen! Sounds similar to my Chili's experience, however; take peace in knowing your ice cream cone didn't do as much damage as my unplanned dinner at Chili's! emoticon

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EVILKLOWN 4/21/2010 9:37AM

    The tracker is crucial. I use mine to plan a few days in advance. If I don't see ice cream on the tracker then I don't eat ice cream (usually - lol.) I mainly try to have my weekly average in line. Good luck and happy birthday (I read the birthday blog first.)

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LINIS_THIN 4/20/2010 1:31PM

    I treated myself to haagenDaz for making it through my work day though I am still getting over the flu. I admit it was a lousy excuse esp as I cannot exercise in this condition... that with the granola and milk and trail mix...hmmmm

I donno if I'll be loving the tracker today or if it will be loving me!

(When I get back to that gym I will PAY!!)

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“Don’t Wear Your Shoulders Like Earrings!”

Monday, April 19, 2010

I had never heard the expression until today. I had a substitute strength training coach today who pointed out dozens of little things that will improve my workout. I’m so excited! She is normally the yoga instructor. She added tips about breathing and focus on core strength. In fact, I LOVE her focus on abdominals while doing biceps curls, leg abduction or adduction. I’ve been skipping doing ‘little’ muscles when I come into the Y on my own. I go right to the bench press, dead lifts, rows, pull-ups and pull-downs thinking it is most beneficial to do compound and total body exercises. But with the focus on my core, which is weak, I can improve my posture, abdominals and back while doing isolated muscle strengthening. It makes sense.

It’s great to switch up instructors once in a while. Today worked out great.

  Member Comments About This Blog Post:

TMBTTLES 4/23/2010 6:07AM

    Thanks for sharing! I haven't heard that expression either! It makes a whole lot of sense and is extremely motivating!

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JLITT62 4/19/2010 3:57PM

    I've never heard that expression, either.

A great trainer is worth their weight in gold!

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JUSGETTENBY42 4/19/2010 2:10PM


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ALYFITN 4/19/2010 1:18PM

    I'll remember it. The instructor had me relax my shoulders while doing high rows. She paid attention to me. She wanted me to focus on the shoulder blades and shoulder muscles without lifting the shoulders, causing my shoulder muscles and upper back to work harder.

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RUNNERRUNNER 4/19/2010 1:16PM

    Ha! That's a great expression!

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Dopamine Receptors and Behavior Streaks

Friday, April 16, 2010

“After someone dependent on a substance stops using it, however, it often takes time for depleted dopamine receptors to return to baseline levels. For mice addicted to cocaine, it can take two days to regain normalized levels. The obese rats in the new study took two weeks to regain their baseline density of receptors.”

--an excerpt from a Scientific American article of March 23, 2010 titled Addicted to Fat: Overeating May Alter the Brain as Much as Hard Drugs (thanks, 11th_HOUR’s Blog)

Dean Anderson advised sparkers to not think of food cravings like an addiction. I agree with him. Addiction allows us to blame behavior (which we can control) on our physiology (which supposedly we can’t---except that we really can).

The Scientific American article is good news. If obese humans are like obese rats, there is hope! Likely, if I keep a streak going for 3 to 4 weeks, keeping in calorie range and exercising, I can change the number of dopamine receptors in my brain. I will not crave high fat high caloric food like I do now. It will be like a “reset”.

I’m going for a four week streak starting now.

  Member Comments About This Blog Post:

ALYFITN 4/23/2010 5:28AM

    Thanks for your comment. Medicalizing bad behavior is dangerous. There is beauty, power, and means for solutions when we take charge of our bodies, health and lives. We have the knowledge to be fit. Most of us need motivation and support with sites like this to help gain back our control.
Good luck! I enjoyed your Chili's story---I SOOO can relate!! emoticon

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GOLDTREEFROG87 4/23/2010 3:48AM

    I totally agree with this. The mind & body are amazingly plastic & we have the ability to mold them however we want to! I've heard that chocolate affects the same part of the brain as marijuana, which just reinforces the idea that we can cure ourselves of food addictions the same ways as drug addictions.

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ALYFITN 4/16/2010 3:15PM

    I find the study encouraging and empowering but not scary. It takes commitment, but anyone can change behavior for so many days in a row. The study gives credence to using spark streaks. I think if you stick to your program for a lot longer than just a few days--more like a few weeks--you will have an easier time of it as cravings will naturally diminish.

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OCEAN7 4/16/2010 2:08PM

    This is scary to me. But id does explain why I can last a few days and then go so totally off plan.

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I Am Worth It

Thursday, April 15, 2010

I am worth it. I am destined to be brilliant, beautiful, talented and fabulous. I am a child of God. I am meant to shine, to make manifest the glory of God that is within me, and to give others permission to do the same. I free myself from my own fear and by doing so I help by my example to liberate others from theirs.

I reworded this affirmation from the following poem by Marianne Williamson:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

The poem was cited by firedancer829 who said she was afraid to be thin, afraid to reach her dreams and goals. I don’t know if that’s true for me or not, but the poem touched me and I want to keep re-reading it and think about it.

I AM deserving to be fit and healthy. Right now, I am paying the piper by good eating and exercise. I had quick success at first then felt startled and uncomfortable with how ‘easy’ it was. Well, then I slid back into poor eating habits. So now I have to think, am I uncomfortable because of fear?

One of the things that happened is my husband starting asking about how much exercise I’m doing and commenting specifically on what I was eating. Worse yet, he extrapolates how much I will weigh in the future based on the rate at which I have lost – calculating the ETA (expected time of arrival) of certain goal weights. Today, he commented on my choice of a 100 calorie per 2 T organic salad dressing with ginger over a processed lower calorie alternative. I did not even get into defending the wiser healthier natural choice. He has firm convictions and I have mine about what is a healthy diet.

I think I am reacting to the feeling of his desire to control me. I resent being controlled. So I need to reframe the way I see his desire to control. I need to see it as his bumbling way of showing support and be grateful he notices and cares. Yes, that’s it! If I see his behavior (which I can’t control) in a positive light, I will maintain control of my weight loss regimen. I won’t sabotage myself by ‘acting out’ and derailing my eating. I’ll keep plugging away at the journey at my own pace. I will tune out his “ETAs” . I have been upset by DHs ETAs when the scale did not do as predicted. If I focus my control over just my eating and exercise, the scale will eventually move in a negative direction. I won’t discuss my weight loss with DH. That way, I won’t feel resentment.

  Member Comments About This Blog Post:

JLITT62 4/16/2010 5:40AM

    Wonderful blog! Luckily, DH learned long ago that it's better not to ask whether or not I should be eating something on my "diet" (we're talking like decades, here).

You were wise to choose the unprocessed salad dressing -- your body just doesn't know what to do with the processed crap, and the healthy fat helps you absorb more from your salad.

Good job!

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