Sunday, March 13, 2011
Today I had a double-header softball game and with that, some challenges. The biggest being water consumption, and also, how to eat healthy with only a 30 minute break between games. I call this a mini-challenge because once tournaments begin, I'll be there all day long from 7-4 and I also have a couple games off--eating right, and drinking enough is a really difficult task, under those circumstances.
I prepared my drinks, and a snack of 1 cup of Kashi GoLean cereal and an apple the night before and I also brought a peanut butter sandwich on a deli thin. As it turned out, I didn't have time--also wasn't hungry for the cereal and I limited my intake of water, before the game, then drank during the games--4 cups--had a small amount during my 30 minute break--and finished the rest (8 cups) on my drive home...so I got 12 in and had another 4 tonight.
I'm a bit perplexed because there isn't an accurate measurement for the activity of umpiring so it appears I burned a ridiculous amount of calories on the day...wish SP could figure that one out...
It was a really fun day, actually, the weather was great, the girls were young--and sweet--and the coaches were laid-back since it was a scrimmage--everyone was pleased in the end..
Saturday, March 12, 2011
I started my softball scrimmage season today, and was delighted to realize how much easier I move around 15.8 pounds lighter than before, and also, how well my uniform fits now...I even had to tighten up some of my equipment because it was too loose! Whoo Hoo! Made my day.
Even losing weight though, didn't keep my knee from bothering me post-game...not too bad, however, and improved over last year, at this time...
The best news of the day is that I didn't skip spin class with the excuse of "I have a game today"...that is one of the behaviors that saw me gain back some of the previously lost weight!
Another situation that arises with softball season, involves water, and how much I drink on days I have games...I realized today that it is a problem, because drinking the amount I normally do means more frequent bathroom breaks, and there is no way to take breaks during a game! I'm going to have to figure out a way to stay hydrated on game days--water is a major component of my weight loss success, and I can't slip up with that...
It's good to be able to recognize the things that played a role in my de-railing, and hopefully I won't repeat past mistakes--make that WON'T repeat!
Friday, March 11, 2011
In reading various articles and blogs over the past few days, I came upon something that I've been doing for four years that could actually be impeding my progress - the article stated that when focusing on building muscle your cardio on lifting days should be no more than 45 minutes and ideally 30 minutes of interval training works best. I have been doing 60 minutes of cardio every day except Sunday, including the 3 lifting days. This of course refers to optimum conditions for increasing muscle mass and strength. I am, however, hesitant to adjust as I'm losing weight each week, and ultimately, that's my main goal. Regardless of what I decide to do, it still amazes me how much there is to learn, and how much information is provided here on SP, even after be here for almost 5 years.
It makes me realize why people are so easily drawn in by false claims, and fake promises to achieve weight loss. I mean if after 5 years, I'm still finding out new ways to achieve my goal, how can someone just starting out possibly grasp that elusive golden ring, if they are trying to do it alone.
When my weight loss story was published in USA Today, many questions and comments were raised pertaining to SP, and many people joined SP after hearing about it's existence. It's really too bad that everyone can't find their way here, because there really is no reason for other expensive plans and programs if you know about SP. I learned a long time ago that diets don't work, as I tried so many different ones, and I always thought I was so knowledgeable on the subject, until I found this site.
So, here's to my continued Spark membership and the knowledge that is still out there for me to learn!
Tuesday, March 08, 2011
Over the past year, my life has had a lot of little twists and turns, and then I was hit with the loss of my mother (my friend). I blogged earlier about how much my mom's memory is driving me to stay true to my goal, but I realize day by day, the void her loss has left behind. I have lived just around the corner from my mom for most all of my adult, married life. My mom was always someone who would support and help me know matter what I needed (up until her COPD started limiting what she could do). More than that, however, she was my biggest fan. At my heaviest, she would always make a point of speaking of my inner beauty, and how I was such a wonderful person. I would be slightly stung by that because I would read, "your beauty is on the inside, not the outside, because you are obese." My mother would never, have meant that, she would never be hurtful in that way, but of course my own self-loathing, prevented me from taking any compliment. I hated the outside package so much, that I couldn't/wouldn't appreciate anything good about myself. But, thankfully, though long overdue, I took control of my obesity, and my mother was so proud of that fact. She, til the day she died, had the USA Today article(s) of my weight loss story on her refrigerator; she was hospitalized and I was with her when I received the call to be on the Dr. Oz show, and she was ecstatic for me. So anytime I feel like I want to veer off my prescribed course, I think of how proud and delighted she was to see me finally get my life back, and I quickly re-evaluate my choices. It's a great motivator for me, to hold that vision of her pride in my mind and in my heart.
Of course, that's not the only motivation I have; there's the impending wedding on 5/5/12, and most importantly the ultimate goal of my health and quality of life. Keeping my weight under control makes all the difference in the world to the physical health of my joints, specifically my arthritic left knee. Losing the 15.8 (yes, I lost another pound this week) since January has already made a huge difference in the functionality and comfort of my knee. I'm able to do much more right now, and still remain relatively pain-free, than I could just a few short weeks ago, and I look forward to continued improvement with each pound lost.
Losing weight is also making me a better wife, mother and grandmother. I'm able to do things with my grandson(s) that I was never able to do with my own children, because of the detriment of my weight.
I know that I'm still a work in progress, and I know I'm still dealing with the emptiness in my heart from losing my mom, but I also know much more about myself and how capable I am to handle anything, because of my weight loss journey. I've been forced to analyze and examine what emotions drive me and I'm empowered knowing that all of it is a choice. Everyday, we wake up and have choices. Choices to look at our day as a new opportunity, to find the positives in everything that is presented to us, and the choices to exercise and eat healthily in order to follow our healthy lifestyle habits.
All those many obese years I treated my weight as something that happened to me, instead of something that I chose to do to myself. That was an easier way to look at the problem-as if it were victimizing me. That way I could give myself a free pass and dismiss my responsibility for my situation.
But today, things are drastically different! I'm an active and much healthier 55 year old women, who knows that there are no limits to my capabilities. I've learned to enjoy eating healthy and most importantly working out, as a way of life that will prolong my quality of life, and hopefully extend the duration. This, of course, did not happen overnight, and certainly not without some bumps along the way, but it's all been worth the effort!
Sunday, March 06, 2011
The most important part of getting fit is to stop making excuses not to, Dixon says. We all are crunched for time, sore, and just looking for an excuse to stay in our jammies.
But no excuse is good enough for you not to take care of your health. Start taking a "no-ifs,-ands,-or-buts-about-it" attitude toward fitness.
You don't have to pack your workout into just one time slot. If you need to, break your workout into two or more smaller workout sessions spaced throughout the day. You'll get great results and will still have time for the rest of your responsibilities.
If you're like most women, when you don't have a full hour to devote to exercise you opt out. For what? A few more sleepy minutes between the sheets.
But even if you can only work out for 20 minutes a day, that time will make a difference. Something is always better than nothing.
Make it a Habit
Fitness isn't a luxury. It's a necessity. By thinking of exercise as just one of many important health habits, working out will become just as automatic as brushing your teeth, says Dixon.
Get a Goal
When starting or even maintaining a workout, motivation is key. Jot down your goal and post it in a prominent place like your bathroom mirror.
Whether you want to lower your cholesterol or fit into your size six jeans without a struggle, chasing a goal is the best way to keep you moving toward fitness.
No Gear Needed
Don't have the dough to dish out on a fancy gym membership? Luckily, plenty of recession-proof exercise routines don't involve a gym, equipment, or cash.
There are plenty of workouts to do at home, bottom line is to keep challenging yourself.
Wonder why the last day you skipped at the gym magically turned into a month? Because when we don't consistently exercise, fitness falls completely off our radar.
To stay consistent, Dixon recommends creating a set schedule of exercising at least three days a week. That way, on those days, you can literally check off working out. After all, what's more satisfying than checking off a to-do?
Get An Email Alert Each Time BAMOM19 Posts