Thursday, April 19, 2012
Early yesterday morning I indulged in one of my ultimate luxuries. I did a 1 hour session with the personal trainer at the gym. I actually approached him last February about doing 'a little something with my core' and he generously gave me 2 free sessions with some very good exercises that targeted both balance and core muscles. When I insisted I pay him for the second session he brushed it off with "Naa. You're a regular here. I know you're serious about fitness. When you're ready for 10 sessions in a row, then you can pay me."
For the next 2 months I did those core and balance exercises 3 or 4 times a week. The true pay-off came over the weekend when I had to change the light bulb in the kitchen. I can reach it from the top of the little (wobbly) step stool - or I can go out and get the big clumsy step ladder - which I usually do because I do not want to come crashing down onto the floor. Saturday I just hopped up on top of the (not-so wobbly) step stool and stood in complete confidence while I fiddled with the lights. WOW. I was the wobbly one - not the stool. What a shocker. And talk about a non-scale victory!
This just fueled my excitement for Wed. morning because last week I had gone in and plunked down the $ for 10 sessions with the Wayne, the Personal Trainer starting on the 18th. I was already excited about this and Tuesday night I woke several times, thinking about the fun I was going to have in only a few hours. I was up and out of bed, raring to go at 6. We'd scheduled the sessions for 8:30 on Wednesdays which gives me the added benefit of being able to come home early that day. Normally I go to the gym after work, when everyone else is there too. Machines are crowded, you have to watch crummy shows on the TV's if other people got there before you. (No - I love exercise but I do not want to watch ESPN) At 8:30 the gym floor and most of the weight benches are empty - yea!
I have been doing regular, 4-6 times a week, aerobic workouts all winter, swapping out the elliptical machine (favorite) with long outdoor hikes (second favorite) and stationary bikes (ugh, least favorite but I do it because I can tell I need it). I was thinking that I wouldn't need much more lower body exercise. I was way wrong. Yesterday the entire concentration was on lower body and I can feel it today. Not pain, mind you, but I can feel muscles that I've not worked in a long time - especially the muscles that stretch down the outside of my hips .. I'm guessing the gluteus medius, based on what I feel compared to what I see on the charts....
I did some exercises that were new to me. I did some I had not thought I'd like - and found out I loved. I was also reminded of a personal motivational quirk about myself - something I think I can use to great advantage as I start out in this new direction. I like to be praised. My mother realized when I was still a pre-schooler - that I responded to praise. Mama could use that trick to get me to do just about anything - including practice the violin 5 hours a day when I was just a little kid. My constant response to praise was "If you think that's good, just wait till next week!". All criticism has to be couched in words of explanation and encouragement. If a teacher, parent ... and probably a coach ... says "you can't do that" I probably won't bother to try. I really need a coach - a teacher - both encouraging me and pushing me. A success addict, I like someone to say "have you thought about trying this?" or "I bet you'll be able to do more if you try that."
Since I have never liked competitive sports (I was the girl who wished the whole gym class was nothing but calisthenics) I seldom had a coach edging me on. I don't care if you can throw more baskets than I. I'm only really interested in myself when I'm out there on the gym floor. (ha! some might say all the time but I'm sure that's not true.) But having somebody show me movements, watch my form, say "good, good," and "great form" and even "no, try it this way" really makes me feel great. It makes exercising - something I already enjoy - into something special - something I crave - something totally indulgent.
So. Next week I want to really show that W the PT how much I've improved. Like my 5 year old self, I want a chance to demonstrate my progress. I can't wait to lift my leg higher, lunge that knee lower, kick those pads longer. I want someone who knows to tell me "Wow - great!" And I love it that I've made a shift from "oh. I guess I really ought to go to the gym" to "Man, I can't wait till 5 o'clock so I get to go to the gym".
Just so I remember - here are the exercises I want to get in this week. My own names for them.
kicks up'n'over, toe taps, flat foots, side steps, knees, leg lifts
Wednesday, April 11, 2012
Sort of sounds like 7 with one blow, doesn't it. But I have lost .5 lbs a week for 5 weeks in a row and boy am I pleased. That's 2 sticks of butter each week. That's half a 5 lb bag of flour in just over one month. That's half way to a new dress size.
But as thrilling as the weight loss is, the number of weeks I've gone steadily down is more so. When I decided to get serious about returning to my goal weight, just a year ago, I had a lot of success dropping the first 7 or 8 lbs and according to my doctor I've 'maintained it well.' But since July I've dithered and frittered and danced around the same 2 or 3 pounds going up a week and down 2, up 2 weeks and down 1. Hmmm. The doctor's right. I've maintained. It's just that ... I've maintained a weight I don't really want to keep.
I rededicated myself in January to tracking, to drinking enough water, to exercise, but more than anything else, I've committed to Not Quitting. Good thing too, because the results are starting to show up on the scale and in the mirror. Over the past week or so I've caught glimpses of myself out of the corner of my eye - little hints of physical changes - a flatter tummy, a longer looking neck, the shadow of a cheekbone - and I like them.
So today I'm doing the happy dance because today I begin week 6. Hear that music? Come join me.
Tuesday, April 10, 2012
Even though I am only now officially "adding regular exercise" to my list of 12 in 12 I began going to the gym steadily early in January. I was pumped and proud that I'd made it through the Thanksgiving to New Year season with a small weight loss. I wanted to build on that. I had already selected exercise/fitness as one of my 12 and one of the starting-gate rules for this 12 in 12 project was that I could start doing any of them any time I wanted to. It's just that each habit would get one solid month of concentrated effort. So back to the gym I went, that first week in January.
A bit of back story is appropriate here. In 2005 I took a terrible fall and did some permanent injury to my neck and spine and the nerves that flow into arms and legs. Exercise has been on and off for me ever since. I would realize how flabby and weak I'd become, begin a routine, stress the neck or spine, suffer pain, have to quit, get flabby and begin again. I also have a central nervous system issue that was once triggered by too much exercise on an empty stomach - so even though I know how to foil it, there is a psychological issue - fear - that lurks in the background, taunting me with images of me blacking out in public. With the full understanding that even now this cycle can repeat itself, I decided to go back to my beloved elliptical machine and try this time, to go slow. No. To go S L O W.
At first, of course, I had to get back into the habit of going at all. Leaving the office in the dark, maybe a little stressed, tired, longing to settle into my PJs on the couch with a good book, fire crackling, dogs at my feet .... it was very tempting to brush off going to the gym. When I leave the library I turn right to go home or turn left to go into town ... and to the gym. If I can just make that left turn I'll go to the gym and 100% of the time, if I just go inside the gym - I walk out feeling super. Great. Proud. Energized. It's that left turn that is so important.
I have the world's best staff - fun, creative, reliable - and all of them different too, so each brings special gifts to the table. In January one of them, hearing me whine about "should I go to the gym? Should I go home?" answered with the perfect inspirational comment. "If you have to ask yourself, you should go to the gym" - and that's been my mantra all winter.
I get to the gym at least 3 times a week but aim for 4. M, T, W, and Th are the days that I'm in town and get off work before the gym closes. On the weekends I like to get in other activities that I can do at home and with family members. About 6 weeks ago I decided my core, stomach and back, were just not getting what they needed and I booked a session with the trainer at the gym, giving him the full background of my health issues. He gave me a series of core and balance exercises along with ways to use tools to support my neck and I began doing them 2 or 3 times a week. Last week I knew I was ready for more and have booked a series of 10 sessions with him beginning next week. It will mean leaving way early for work one day a week but it will be worth it.
So there has been a steady improvement all winter in strength, stamina, energy, even weight loss. I'm pleased and I'm proud. (notice ... I've used the word 'proud' three times now ... this is worth a blog post all by itself)
But yesterday there was a stamina breakthrough that caught me by surprise. One of my regular routines is a 30 minute elliptical workout that's programmed into the machine: warm up, speed up, concentrate on pushing, then pulling the arm posts, slow down, go backwards, repeat. I've worked hard keeping good form, not hunching over or slumping, and I've gradually upped the resistance too. Last night, as I came to the end of my programmed routine, I realized I wanted to watch the end of the television show that was beaming in front of me - so I started all over again with a 15 minute version of what I'd just done - and what do you know - I just breezed right through it. Zip. No extra effort required - just a little extra time. Wow! now that is a non-scale victory.
I've always thought that getting in a hour of cardio at a time would really be beyond me but I think I might just lengthen my gym stay from now on.
Friday, April 06, 2012
It floats off of Spark Friends' blogs.
It's peeps at you as you pass a store window and see your reflection.
It sweats out of your skin as you move your body.
It surprises you when you open up and ask for help - and get it.
It whispers to you between one bite and the next - which turns into the last.
It tingles your fingers when the button slips easily through the buttonhole.
It giggles when the zipper glides easily up.
It wraps itself around you when a friend compliments you.
It bolsters you after you've done the hard thing.
It comes from not quitting.
Wednesday, April 04, 2012
Yesterday was weigh-in at my Weight Watchers meeting. I have made so many really precious friends at that meeting that I hate to miss one - and last week I spent Tuesday in the city helping to choose a nursing home for my mother. Often when I have to do a sad family task I post a weight gain the next week. Happily I did not this week - even though we celebrated my gourmand husband's birthday on Saturday. I'd prepared. I'd stuck with the plan. I even ate a Dairy Queen Double Chocolate Blizzard ... coming in at a whopping 18 points if you know how WW points work and were curious. But it had been carefully planned and accounted for and I had a nice healthy weight loss to show for it.
One way I managed to incorporate such a calorie laden indulgence into actual weight loss was to borrow from my Spark Pal Bookworm27S www.sparkpeople.com/mypage.asp?id=BO
She is experimenting with foods she used to find irresistible. She takes something, calculates it's food value and calorie content, then breaks it into manageable and unshameful portions. She tastes the portion and evaluates her reaction to decide if she likes it, hates it, resents it, whatever happens. Often she surprises herself with how disappointed she is.
Well. I will never be disappointed by ice cream though I may be overwhelmed with the portion I have before me. That's what happened with the Blizzard. I ate each bite as long as it tasted good. Once it felt like too much I didn't finish.
So - now on to my own surprise. It's Easter and you know how much candy is out there in the stores. I like candy though I'm not a candy freak. I can pass on most of it because it's not hard to avoid the aisles with candy on them. BUT
I also know that only at this time of the year will I find one of my favorite candies!
Yes. The chocolate covered peep. I made myself a promise that if I could lose 3 weeks in a row I would buy myself one of these treats and, just as I savored the birthday ice cream, eat it s l o w l y - savoring every bite. So after my WW meeting yesterday I strolled confidently into the store and plunked down my money. I drove to a pretty outlook in town, with a view of the creek and the river beyond. I opened my chocolatey chicken, sniffed it's sugary goodness, and took one bite.
Oh the SURPRISE! Oh the disappointment. Oh the sadness. Oh durn. The chocolate was ... stale. It was nothing like I had anticipated. It was nothing like I remembed. I confess. I took a second bite just to be sure it wasn't any good. (People are so silly, aren't we?) Nope. Grainy chocolate that just did not make that perfect blend of silky sweet chocolate fluffiness in my mouth. Rats.
I threw the rest of it away.
Now - a chocolate covered peep equals 3 WW points or about 150 calories, most of which are carbohydrates. Just in case you wondered. This was not an evil extravagant indulgence. It was a manageable one. But in this case - it was no indulgence at all.
What a surprise. What do you want to bet that next Easter I'll see those chocolate covered peeps and think ... "Eh. No thanks".
Happy Hump Day to you all, my friends. May your surprises be educational!
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