Friday, October 12, 2012
It's been awhile.
Although I'll admit that my "mini-break" from Spark was refreshing, it had its consequences. Honestly, I've allowed my emotions to control me. I've been upset that my shins haven't healed. I've been a little depressed because I thought that I should take time off after my race to allow them to heal; however. this wasn't something I wanted because I was hoping that this race would renew my motivation. So, while some emotional eating has occurred, I will say that I've managed to stop when I felt full.
Yesterday, I went to the running store to talk with the owner about my shin splints. The guy is super nice, and he explains everything. He took a look at my calves and said "You have nice slender calves, but unfortunately, that probably means that you don't have much muscle there." (I'll take that complement! Ha!) So, he suggested ST, continued foam rolling, and compression sleeves. I wore the sleeves last night, and it made SUCH a difference. I woke up this morning with no pain. Amazing!
I got a little too excited about the good news, and I stubbed my toe. I'm not sure if it's broken or just bruised. Just my luck though! Haha. The good news - it doesn't really hurt. It just looks bad. I am still going to run/walk my race tomorrow morning. I will do my best. My only goal is to finish. (Ahh, I'm SO nervous about tomorrow morning!)
Anyways, that's what's been going on. I truly hope that this 5K will rejuvenate me. When I get back, I am going to get a gym membership to focus on ST and other cardio to alleviate the calves. I'm determined to get these babies healthy again!
Hope every one is doing well, and I hope you have a great weekend!
Thursday, October 04, 2012
Water: 8 cups.
Fitness: I'm following a push up challenge that started two days ago. It's 50 push ups a day. So, I did that. Also, I walked/ran 3.19 miles in 41 minutes. My 5K time was 39:29! Another PR set!
Food: Again, I had another so-so day in terms of food. I ate out twice yesterday. I had Subway for lunch and Japanese for dinner (junior bowl though!). This week, I guess I've just been lazy, but I haven't felt like prepping my lunches nor have I felt like cooking dinner. So, this is my biggest problem right now.
My motivation just isn't here anymore. I'm tired. I'm stressed. I'm miserable at work. I guess these are all factors for my "I'll just do it tomorrow" excuse. I need to find energy. I need to find motivation. I really need to just do it. My October goals really aren't exciting me. Any ideas on how to get excited about this journey again? I don't want to give up because the next time I "restart", I'll have gained back everything, and that's not an option.
Wednesday, October 03, 2012
Water: 6 cups.
Fitness: Yesterday was a scheduled rest day.
Food: I did great up until the time I got home from work. I had a mini-binge on some chips and a couple of pieces of candy. For dinner, I had Wendy's. Not a good choice.
Vegetable/Fruit Servings: 3.
As I said above, last night wasnít a good night in terms of food. I allowed my feelings to get the best of me. So, I am choosing to do something about that. Recently, I was reading through my SP friendsí blogs, and I came across DRAGONFLY02ís blog for the Fall 5% Challenge. Now, I am not signed up for the challenge; however, the blog she posted had some great questions about trigger foods, so I am going to take those questions and apply them to my life.
1) List ALL your trigger foods. Is it a snack food or part of a meal? Are they sweet or salty? Hot, cold or room temperature? Carbs, comfort foods?
--> Honestly, any food these days seems to be trigger foods for me. Candy (not chocolate though), soda, chips, mashed potatoes, fast food, and leftovers seem to be my list. For the most part, I love salty foods. For some reason, they are my weakness. As for mashed potatoes, well, that would be my comfort food.
2) What are the sources of the Triggers Foods? Is it a fast food restaurant? Drive thru? Food you order in? Grocery store? Convenience store? Meals at family or friends? Co-workers birthday cake? Treats from others?
--> Fast food and convenience stores are where I usually go if I need or want comfort food.
3) Describe the most common situations where you reach for the trigger foods or snacks. What room are you in, what time is it, what are you doing, who is with you, and how do you feel? Are you tired? Are you eating to feel better? Are you rewarding yourself? Soothing yourself? Are you bored? By getting the food how does it make what you are doing better? What should you be doing at that time?
--> I find that I reach for these foods when I am bored, lonely, and emotional. For example, if I come home from work (get home at 5pm), and I have nothing to do, I will eat until my boyfriend comes home (6:30pm) because I am bored and lonely. Also, if I get into an argument with my boyfriend, or if my day hasnít been great, I will reach for those foods. Another thing I notice is that sometimes, if I am upset and I am supposed to workout, I will skip the workout to sit on the couch and eat. So, needless to say, the afternoon is when I have the most issue. Sundays also tend to be binge days too.
4) Do you see a pattern? What types of foods are you reaching for? Does convenient access make a difference? How can you better handle the situations to avoid the triggers and not binge or eat more than you should?
--> One way that I can combat afternoon attacks is by finding ways to stay busy whether it be going for a walk, cleaning, cooking dinner, or getting ready for the next day. As for eating my emotions, I can keep a journal or even blog about how Iím feeling, why I am feeling that way, etc. Writing is much better than eating. I can also choose to call up a friend to talk. However, I need to stop skipping my exercise just because I am upset.
5) That is what this assignment is about - how will you not do that again? Can you pick a replacement habit or behavior that will cause you to pause, and think do I really want to do this, and why? Maybe it would help to walk away from the trigger - drink water, go for a walk, phone a friend, go outside, look out the window, brush your teeth, or play with your pet? Be consistent so you can develop the new habit.
--> I have listed about the new habits.
7) What did you learn from doing this assignment? Anything else to add?
--> I learned that there are times that I am vulnerable, and when I indulge in those times, I take steps backwards. I donít want to do that anymore. I want to continue forward because my body deserves to be exercised, nourished, hydrated, and well rested. Itís going to take time before I am 100% at conquering my triggers, but each and every day, I will try my hardest to pinpoint these problems and fix them.
Tuesday, October 02, 2012
Water: 10 cups!
Fitness: I walked/ran 3.27 miles in 45 minutes. I had another PR - 3.1 miles in 41 minutes! Yesterday's run was just what I needed. The beach was beautiful, and I felt great. I didn't even look down at the timer. I just ran!
Food: I did really well yesterday. For breakfast, I had 1 cup of 1% milk mixed with Carnation Breakfast Essentials; I also had a Luna Bar and a serving of almonds. Later, I had a morning snack of a Granny Smith apple. For lunch, I wanted something different, so I went to Subway to get my BLT. For dinner, I had steak and a rice side. The rice side wasn't the healthiest; however, I stuck with my portions as well as allowed my body to tell me when I was full. I've started tracking my food again but with My Fitness Pal. I really like the bar code scanner. Anyways, I was under my calories for the day.
Vegetable/Fruit Servings: 2. I was doing so well with this too. I'm getting back on track with this today.
I had a really good day yesterday. It felt good to bounce back after the horrible Sunday food binge.
For those of you with My Fitness Pal, I'm a little worried because my calories for a day with no exercise is 1340. I find this a little on the low side. Yesterday, when I was hungry, I felt myself restricting what and when I could eat due to the low number. Any one else had/have a problem with this too? The ONLY thing that I like about SP food tracker is that they give you a range.
Monday, October 01, 2012
So, after writing the morning blog, I took some time out to make some October goals. I scaled them back a bit as well as how much I will be exercising. So, here they are:
1. Exercise - 5x.
2. Drink 6 cups of water daily.
3. Track food - 5x.
October 15th Goals:
1. Be at 154 lbs.
2. ST - 4x.
3. Try two new recipes.
October 31st Goals:
1. Be at 152 lbs.
2. Workout - 16x.
3. ST - 8x.
Having three goals per time frame is smart because I think I got a little overwhelmed the last time with 5-6 goals a time frame. I couldn't keep up with all of them. These aren't as scary now.
Monday - Walk/Run.
Tuesday - Rest Day.
Wednesday - Walk/Run.
Thursday - 15-20 minutes of ST; 25-30 minutes cardio.
Friday - Rest Day.
Saturday - Walk/Run.
Sunday - 15-20 minutes ST; 25-30 minutes cardio.
Last month, I really struggled with ST, so I have decided to only shoot for two days a week. If I get better at getting it in, I might up that to three days next month. Also, for my first 5K, I have decided to walk/run it as I don't want to mess up my shins anymore than I have. It was a tough decision because I really wanted to run it fully, but hopefully, I will be able to run a full one in March or April. Lastly, I am a little nervous about taking two rest days especially after yesterday's. However, I chose to be smart about it as they will be taken on weekdays and not weekends. I tend to do much better during the week than on weekends, so hopefully, this won't back fire!
1. October 13th - Ray Tanner's 5K Home Run.
2. October 29th - SP Virtual Trick or Trot 5K.
3. October 30th - Doctor's Appointment.
4. A friend's wedding in November.
5. Holidays - I don't want to get to New Year's Eve and make a resolution to lose weight.
6. March - My Dad comes for a visit.
It feels good to have my goals written out. Now time to make some inspirational collages to put up around the house. I'm determined to make October a great one!
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