Friday, March 28, 2014
That is one of my favorite lines of one of my favorite movies!
But it applies to a lot in life... especially weight loss. Come on, let's ask the taboo question, how many of us are dying because of our weight?
High Blood Pressure
Fatty Liver Disease
These are just a few ways that we are dying from obesity.
But of course, we have the power... we can change the outcome, it's never too late! I, myself had a serious reality check a few years ago when I went to the bariatric doctor to check into weight loss surgery.
I walked in; "I am very healthy, overweight, yes, but I do not have any issues, except being overweight and I want to do something about it before I have issues occur."
Boy was I fooling myself... The doctors response after tests:
"You are not overweight, you are morbidly obese, you have high blood pressure, sleep apnea, and diabetes... and are a great candidate for..." his words trailed off like a dream. I heard everything up to diabetes. I lost my father to diabetes and that was after he lost his leg, and had so many other issues for years before that no one wants to live that.
I had to do something about it. So I had surgery. Now don't get me wrong, weight loss surgery is a decision that thousands of people make everyday and it works for them. It didn't for me. The plan was not good for me, I was lethargic, down all the time, etc etc... I won't go into all of it. Yes, I lost weight, but because of not being able to stay with the program because nutritionally it was not a healthy life change... for me. I won't go into all the unhealthy gaps in the weight loss surgery process, I have my opinions. However, I will say this... I have watched myself and several others who went through the surgery fail at either getting all the weight off or keeping it off because no life changes were made.
Well this time, I actually got to thinking... not just thinking of how I can get the weight off, but how I can BE HEALTHY, and BE HAPPY... I am finding that once those two things fall into place, the weight will come off.
So, here I am once again... YES this is the fourth or whatever time I have begin this again... each time I get a little closer, and sometimes I fall back. But I keep starting... and that is the key, because someday I KNOW I will get there.
But this time I realized something...
I got some hard reality checks in other ways this last month. First of all, someone I went to school with, just died from a heart attack. No warnings. I set back, I thought... WOW, am I that old, that I am at risk? NO, its not about age, it's about choices. Another hard reality was a person I looked up to who had weight loss surgery and gained back much weight after, recently was told about some heart issues. THIS IS SCARY!!! Younger than me, I had another hard reality... CHOICES!
I had to make a choice... do I want to be busy dying... I am already doing that by eating the way I am, and sitting on my butt everyday... or do I want to get busy living?
I learned that I have to make that choice everyday...
I have to get up, and every single morning I have to choose... do I live today, or do I just keep dying...
YES, I hate burpees just as much as the next person...
I get up every morning, and at least 3 of 5 days I spend the whole time I am getting up, hydrating, getting into my workout clothes, and strapping on my heart rate monitor... trying to come up with a reason that I couldn't, shouldn't, or can't workout today... I have learned to ignore that little person on my shoulder that hates burpees... and I just do it!
I know, I know... there are days when you just don't... no matter how much YOU CAN... you just don't... you eat that pint of ice cream, or you snack on those chips, or order that pizza instead of cooking for dinner... I know, I have done it! But that's not the end!
Don't quit because you have a bad day, a bad week, or even a bad meal! Do it better next meal, next day, or next week... don't wait... just do it better now!
You just decide...
You decide to get back up...
You decide to move again...
You just decide to live!!!
A good local friend decided... he is known for quoting this: "When I was deep in boroughs of the fight to save my life, and wanted to give up I made a list of things I wanted to LIVE for so that one day I would be able to do them. I had never been able to live life free to do anything I wanted. I was a 100 pound 5 year old, so I never knew the sense of true freedom. If there was one thing I could share with everyone it would be how truly amazing complete freedom is. There is no food, drug, or drink in this world that is worth giving up your sense of freedom. Choose to live your life FREE!" - Justin Wiseman
He created his Live It List... instead of a bucket list of things he wishes to do before dying, he chose to live and create a list of things he wants to do to keep on living. I find it amazing, refreshing, and rewarding!
Making your live it list gives you a sense of control over your own life... your reasons to live!
At the approval of Justin, I even created a Spark Team called Live It List. You can find it here: http://www.sparkpeople.com/myspark/groups_
I feel it was the last step for me to get me to the place where I went from feeling I wanted to live again, to thinking I wanted to live again, to saying I wanted to live again... to actually choosing that I wanted to live again... making the choice, making the plan, and moving forward!
I make the choice everyday!
I know it's up to me... I am the only one that can do this for me!
I am losing to live!
Join me in the Spark Team...
Make the choice with me!
Your already dying... it's your choice to get busy living!
Saturday, March 15, 2014
Well week 1 almost down! I feel like I did really well this week. Tomorrow is my weigh in for the week although the week is not quite over yet. I have to weigh in on the mornings of my high carb days. That weighs me the most accurate because of the fluctuation that carb cycling can cause. So we weigh in after our low carb days to see what has been lost.
I had another awesome workout today and I am so excited about my results! I have been using the bodymedia band for about 3 - 4 years now, on and off and I rarely can hit "vigorous mode" It seems I can just kill myself and still not hit it. So, I pretty much gave up on trying and just concentrated on how many calories I clock and how much sleep I clock. It does real well keeping track.
Sooo the other day I got on the treadmill and burned some massive calories but I didn't look at the mode I was in... today I did 45 inutes on the treadmill again and did some really serious awesome burn. This time I happened to notice the bars were yellow, I was like, "yellow?" Then I realized yellow bars were when I stayed in vigorous mode...
43 of 45 minutes in vigorous mode tonight...
That's what I'm talking about!!
I was so stoked! I went back and took a look at my bars for the last week and I have stayed in vigorous mode for almost all of both treadmill workouts and some of both bike workouts. My strength training workouts, like my kettlebell and calisthenics do not pick up the same way, and I was warned about that due to the heart rate not necessarily being up.
So, what does this mean?
This means that I burn more calories in vigorous mode than in regular.
My workouts for today:
Treadmill: 45 minutes - 888 calories burned
9 minute mission: 13 minutes - 216 calories burned
Bodymedia Entry (non-workout calories burned): 69 minutes - 1059 calories burned.
Total: 127 minutes - 2163 calories burned (2218 calorie deficit)
Food accountability - Day 5: LOW CARB DAY:
Total: Calories: 1,440 - Carbs: 29.8% - Fat: 32.9% - Protein: 37.3%
Workout Meal: Cottage Cheese Mix
Breakfast: Yummy Ham Omelet
Dinner: Stuffed Chicken Parm & Baked Zucchini
After Workout Snack: Kat's Choc Chip Banana Ice Cream Cookie (YUM)
Still struggling with missed meals due to being so busy. *sigh*
I love this pic... it really means a lot to me in my life!
That's right... no more excuses!
Friday, March 14, 2014
I hope everyone is doing well. I feel like I am doing the best that I can... and that's not been bad this week!
WOW, it seems like I just don't have enough hours in the day for 5 meals and 3 workouts and working and keeping up with family... I am working hard to find balance, and struggling at it, although I am determined!
I did not get my food accountability posted for the last 2 days, so I am just going to post a medley of what I ate for both days. If you wish to look at the calorie count, you can view it in my spark page the food option.
On Wednesday (High Carb Day) I had:
Chocolate Banana Smoothie
I missed a snack on Wednesday... the biggest challenge I am having is that I have a meal at 4 and another at 7. If I eat at 4 then have dinner at 7, then I have issues with the family because dinner is too late for them. So I have tried to switch and do dinner at 4 and a snack at 7 but then no one is home at 4, I cannot serve dinner till 5 - 5:30 which throws my evening snack past 8 and that is not good, so I have just been skipping it, and that is not good either. I have come to the decision that the family just needs to come in and have a snack around 5 to bridge them to 7, and keep on my regular routine.
On Thursday I was back to Low Carb eating:
Yogurt and Bananas
Steak n Green Beans & Taters
Snack of ham, carrots, peanut butter and almond milk.
I almost missed 2 meals this day. I increased my workouts majorlly, did more than 2 hours, and didn't feel like eating lunch, so I didn't, and then didn't have my afternoon snack, had an early dinner, then worked out again and was STARVING after my workout. I had to get another snack, and I threw one together but ended up eating past 8...
I did great staying with my calories range, and keeping good with my meals. The only thing I have been struggling with mainly is getting in the 5 meals per day that I am suppose to get in. I am going to try to prep cook my food for the week this next week to see if things get easier on me.
So... my workout was dynamic yesterday but light on Wednesday. I have been doing that... having a great hard day, then just pretty much doing just my 9 minute mission the next day. Kind of depends on how my body feels. I usually push so hard on the one day that I am so sore I cannot get in much on the next day. I am hoping that it works itself out and once my body starts getting used to the workouts, I can do more and more on the odd days.
Bought some kick butt running shoes, and L-O-V-E them totally!
My workout for Thursday looked like this:
Treadmill 3mph - 30 minutes - 622 calories burned
Jillian's Blast Fat and Boost Metabolism - 45 minutes - 412 calories burned
Shred It w/Weights - 25 minutes - 368 calories burned
9 Minute Missions - 13 minutes - 142 calories burned
(Sets: 18 Reps: 10)
BodyMedia Entry (non workout calories burned) - 43 minutes - 713 calories burned
I HAD AN AWESOME GYM DAY:
Total: 189 minutes - 2601 calories burned today!! WOW!
I was very proud of my accomplished workouts yesterday.
So, that was my crazy last 2 days! Of course, I won't bore you with the laundry, and the painting and the cleaning up of boxes after unpacking the rest of the way... and everything else I do. LOL
Wednesday, March 12, 2014
Well today was awesome and still feel great! I really rocked it today, seriously! I also feel good because I am organized this time, I am not just winging it, I am going into this with a plan.
I have my weigh in chart in the bathroom on the wall:
Then I have my 9 minute mission calendar. This is posted in the gym, and it is to keep track of my reps so when I finish my first 30 days and go again, I can see just how much I have improved through the first month:
Of course I have my achievements board:
I have added the before and after pic of when I lost the 160 lbs 2 years ago to remind me of how far I have come even though I had such a break in between then and me finishing it now. It's important to remember how far you have come.
Last but the best... I do my meals for the whole week on Saturday, and go shopping for exactly what I need and am set to go, so I worked up this calendar which shows the week at a glance and also the recipes cards to show exactly what is planned, so when I cook, I just have to walk into the kitchen and grab a card and it's right there what I am eating. I am learning that I need to eat to live, not live to eat. It is nice to have a treat every once in a while, or have what you "want" but most of the time it is really not important WHAT you eat, your just giving your body it's fuel.
Did great on my meals again today:
Meal accountability for today...
Workout Meal: Chocobanana Shake
Breakfast: Turkey n Spinach Scramble
Lunch: White Egg n Turkey Wrap
Snack: missed it
Dinner: Buffalo Garlic Turkey Burger w/ Cheese & Carrots
Total for the day:
Calories: 1162 Carbs: 78 Fat: 36 Pro: 122
Self Promises: Not to eat after dinner... YEA!
Fast Food: NONE... YEA!
NOTE: Missed a meal today on accident... got busy... hope it does not mess up my mid-week weigh in tomorrow.
Water: 15 cups... so far.
Workouts for today:
BodyMedia Entry - 58 minutes - 694 calories burned
Shred It w/Weights - 25 minutes - 310 calories burned
Stationary Bike - vigorous - 45 minutes - 439 calories burned
9 Minute Missions Sets: 3 Reps: 50 - 13 minutes - 119 calories burned
TOTAL: 141 minutes - 1562 calories burned today!
I SO TOTALLY ROCKED TODAY!
I am pushing myself each day to be better than I was the day before!
Tuesday, March 11, 2014
OK, I am not losing it... nor am I going backward, I have reset my transformation plan because we have redone some things, (me and the doc and my trainer). So, now things are back on track, we have torn apart what I was doing wrong, and what I was doing right, and now I am back on track. For the sake of keeping things straight, I am just starting back at Week 1 Day 1.
So, I got the all clear from the doc. They still think there is something wrong with my knee, so I have to have some more tests. I also did something to my ankle... but it is healing. So, I am all good!
I am determined more than ever after today to make this happen. Just something my husband said to me today...
Well, I got my hot tub up and running, and OMG it is such a life saver and such a blessing on my muscles, my knees, my hands and my ankles.
Take a look at the guys having fun setting it up:
I love it !!
So, here is my days numbers:
Meal accountability for today...
Workout Meal: Banana Protein Shake
Breakfast: Oatmeal n Egg Whites
Lunch: Tuna Wrap
Snack: Cottage Cheese Mix Up
Dinner: Ranch Chicken n Veggies
Total for the day:
Calories: 1488 Carbs: 116 Fat: 37 Pro: 176
Self Promises: Not to eat after dinner... YEA!
Fast Food: NONE... YEA!
Water: 12 cups... so far.
WooHoo was a great day... I totally rocked the calories burned!
I was so busy today... my steps below and calories burned over the day shows just how much. I did get in 42 minutes on the bike though for a great burn tonight.
9 Minute Mission: 13 minutes - 145 calories burned
BodyMedia Entry - 40 minutes - 562 calories burned
Stationary Bike - vigorous - 42 minutes - 385 calories burned
Steps total: 11,072
Total: 95 minutes - 1092 calories burned
Get An Email Alert Each Time BLVINBUTTERFLYS Posts