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CMA444's Recent Blog Entries

Small Steps Gain Big Rewards

Wednesday, October 09, 2013

Wow! I had an very powerful conversation with a friend today on Facebook. It really reminded me of where I started and how sad/desperate I was. A lot has happened in 3 years but I think I am finally overcoming some of my old thinking. I really wanted to share parts of the conversation with everyone because I think the advice I gave her is really good advice. For everyone! You don't have to go all gung ho on a program. You can start off slowly and then ramp things up. It is really a change in how you think.

Here is part of the conversation (some has been edited out because it disclosed some personal information that I don't think they would want revealed):

Friend: Hey Michelle, You look absolutely fabulous! What an awesome accomplishment. I am once again struggling with my weight, if you would share your greatest strategies for long term success I would be so grateful.

Me: Be persistent. Making small changes in diet and exercise all add up to big results. I would start with adding walks into your daily routine. Then work on your food. I wouldn't go cold turkey on any one plan because you will be more likely to fall off that plan easier. Cut one thing out at first. For example, if you drink 3 cokes a day, then the first day cut out 1 of those and replace it with water. Start making healthier substitutions with things you have on a regular basis. Never call anything off limits because you will want it more. Just have those things on a more limited basis.

Friend: Thank you so much. That is just such great advice. I think my biggest problem has been a perfectionist all or nothing approach. Then if I eat something I feel like a failure and end up binging. I will try incorporating your common sense approach.

Me: I used to be a perfectionist but I had to get over that. One bad choice doesn't blow your whole day/week/month. Start slowly incorporating things in. Then once you have gotten used to that look into a program that will meet you needs. And realize that you have some good weeks and some not so good. Use those as learning experiences. I know the pain and humiliation that comes with bring obese. It took me 3 years to get where I am. I have gone up and down but I am sticking with it. I will get there but it may take awhile. And I am finally ok with that.

Friend: Thank you so much for sharing and being so generous with knowledge and experience. This sounds like a really good approach. What I've done before I would get a good weight loss then just feel so deprived I would gain it all back plus some. I appreciate your suggestions more than you know and I will let you know my progress.


I don't know about you, but I'm excite to see how she progresses! I know she will do well if she can start slowly and take all of those small steps initially. Cutting out 1 soda a day and replacing it with water will cut your calories and sugar intake. Think if she were to cut all sodas out. Or all coffee w/cream and sugar. Little steps. That is all you have to do. Eventually you will need to up the ante but in the beginning take those small steps to help you see small achievements! Even if the weight loss is slow to start.

Making those habit changes will help with the mentality of all or nothing. You can have things in moderation. BUT here is the catch to that. If there is a time you are craving something, sometimes it is ok to indulge that craving and have a little bit. But there are things called Red Light Foods. Meaning if you have even that small amount may cause you to binge on them. The important thing is to try to think of what is triggering that need to binge. Are you under stress? Emotional? Fatigued? Etc.... is that the cause of the craving? Will one serving of that item really satisfy the need for the item or is it more of an emotional need. It is really important to come to terms with why you eat. And come up with a way to overcome it.

I know it is a lot easier said then done. I have been there and done that. It's not easy. I sometimes find myself in the kitchen and don't really know why. I then try to think of what drew me to the kitchen. Is it that I am in there because I am truly hungry? Or do I have an emotional hunger that can't be met with food (meaning no matter how much I eat that hunger won't be quenched). Most of the time I walk right back out of the kitchen because I've come to realize that my answer isn't there. But I will be honest and say that sometimes my brain tells me the answer is there and I don't make the greatest choice. But I move on with that choice! I don't beat myself up. I recognize the event and I move on. It isn't the end of the world. Yes, my progress may be delayed a little bit but that doesn't mean that my progress has to be stopped completely.

I really hope that this has helped someone out there. It has taken me a long time and a lot of therapy (yes I have been to support groups and seen a therapist) to come where I am at. I am proud of my progress and I want to help others out.

If you ever need a shoulder to cry on or need some assistance, please don't hesitate to contact me on Spark or email cma444@yahoo.com . I have been there. I know what you are going thru.

  
  Member Comments About This Blog Post:

KNYAGENYA 10/16/2013 11:29AM

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JUST_JESSIKAH 10/13/2013 8:43AM

    Thank you so much for sharing this!!! I really needed it this morning.

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PEACH209 10/10/2013 10:02AM

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_WRITERGIRL_ 10/9/2013 11:34PM

    Great advice! Thanks for posting. :)

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EDDYMEESE 10/9/2013 9:06PM

    This is great advice, thank you so much!

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HLTHYRNRMOM 10/9/2013 8:11PM

    Great advice/blog! You do look FAB! I sure miss seeing you on Saturday's! I hope we are able to move home in the next few years, miss DRC!

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BLC 23 - Week 1 Fit Test Results

Sunday, September 29, 2013

This is the first week of BLC 23. This week we are doing the same fit test as BLC 22. My results are actually almost exactly the same as week 12 of BLC 22.

Fit test!
Do as many of each as you can without a break of more than a few seconds. Record it! If you cannot do something for whatever reason, skip it. If you need to modify it, do so. Just do it! We’ll come back here at the end of the round.

- Crunches
- Squats
- Push ups
- Plank (count in seconds)
- Wall Sit (count in seconds)
- Exercise of your choice - add any strength exercises that you want to track!

So I choose to do the first 5. I did make a modification to the TNT. I didn’t think that “do as many as you can” was specific enough. So I gave myself a time limit. I did as many as I could (crunches, squats, and push ups) in a 2 minute time period. That way I have a little better stats to compare against at the end. Here are my results:

September 29, 2013 Results:
- Crunches - 108 in 2 minutes
- Squats - 76 in 2 minutes
- Push Ups - 68 in 2 minutes on my knees
- Plank - 82 seconds on my hands and toes
- Wall Sit - 3 min 40 sec


Then our head captain threw out an additional challenge on top of this one.
ALSO complete the following:
- Walkers - complete and time a 1 mile walk at your fastest pace
- Runners - Complete and time a 1.5 mile run at your fastest pace
- Flexibility - sitting on the floor with legs straight out in front of you, reach for your toes and have someone take a picture of you showing your current flexibility
- Post ALL your results, including your flexibility picture in a SP Blog.

September 29, 2013 Results:
My results for the run was 19 min 0 sec for 1.5 miles.


Flexibility picture for September 29:

  
  Member Comments About This Blog Post:

CMA444 9/29/2013 9:40PM

    Oops. The flexibility I got right then. :) I use a phone app that tracks my running. It does mile splits so it is easy for me to get. I am just going to stick with the 1.5 miles because then I can compare to last round. If I switch to 2 miles then I can't properly compare.

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MAMACHAMBS 9/29/2013 8:32PM

    LOL Michelle! You picked the CC from last round. I switched the run to 2 miles to make it more Garmin friendly.
"Walkers - complete and time a 1 mile walk at your fastest pace
Runners - Complete and time a 2 mile run at your fastest pace

Flexibility - sitting on the floor with legs straight out in front of you, (or standing) reach for your toes and have someone take a picture of you showing your current flexibility"

No big deal. I was just trying t make it easier for everyone. I know my Garmin is set for each mile and I never bother to change it. emoticon

Good job on everything! Your wall sit is amazing!


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BLC 22 - Week 12 Fit Test Results

Monday, August 26, 2013

Well, this is the last week of BLC 22. This week we will revisit the Fit Test that we did throughout the challenge. Here are the results of my comparison:

Fit test!
Do as many of each as you can without a break of more than a few seconds. Record it! If you cannot do something for whatever reason, skip it. If you need to modify it, do so. Just do it! We’ll come back here at the end of the round.

- Crunches
- Squats
- Push ups
- Plank (count in seconds)
- Wall Sit (count in seconds)
- Exercise of your choice - add any strength exercises that you want to track!

So I choose to do the first 5. I did make a modification to the TNT. I didn’t think that “do as many as you can” was specific enough. So I gave myself a time limit. I did as many as I could (crunches, squats, and push ups) in a 2 minute time period. That way I have a little better stats to compare against at the end. Here are my results:

June 6, 2013 Results:
- Crunches – 69 in 2 minutes
- Squats – 48 in 2 minutes
- Push ups – 36 in 2 minutes on my knees
- Plank – 45 seconds on my hands and toes
- Wall Sit – 2 minutes 1 sec

July 9, 2013 Results:
- Crunches - 87 in 2 minutes
- Squats - 60 in 2 minutes
- Push Ups - 60 in 2 minutes on my knees
- Plank - 60 seconds on my hands and toes
- Wall Sit - 2 minutes 45 sec

August 26, 2013 Results:
- Crunches - 105 in 2 minutes
- Squats - 75 in 2 minutes
- Push Ups - 72 in 2 minutes on my knees
- Plank - 78 seconds on my hands and toes
- Wall Sit - 3 min 31 sec

So I improved quite a bit in just 12 weeks! Woohoo!


Then our head captain threw out an additional challenge on top of this one.
ALSO complete the following:
- Walkers - complete and time a 1 mile walk at your fastest pace
- Runners - Complete and time a 1.5 mile run at your fastest pace
- Flexibility - sitting on the floor with legs straight out in front of you, reach for your toes and have someone take a picture of you showing your current flexibility
- Post ALL your results, including your flexibility picture in a SP Blog.

June 6, 2013 Results:
My results for the run was 22 minutes. I held consistent for a 15 minute run/walk. In my book, not a great time (I’ve done better) but not terrible considering I haven’t really run/walked much this spring.

July 9, 2013 Results:
My results for the run was 19min 30 sec. I held a fairly consistent pace for the entire 1.5 miles of 13 min per mile (run/walk). It was super hot and fairly humid.

August 24, 2013 Results:
My results for the run was the same as July 9. 19 min 30 sec for 1.5 miles. Since I am a pace leader, I have to hold fairly consistent. So no surprise here.

Here is the flexibility picture from June 6:


Here is the flexibility picture from July 9:


Here is the flexibility picture from August 26:


I honestly can't tell if there is improvement between July and August. The picture is at a funky angle so I can't tell. I felt like there was slight improvement. What do you think?

  
  Member Comments About This Blog Post:

GORIANA 8/29/2013 10:13PM

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AFERARI 8/27/2013 2:01AM

    Great improvements!

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BLC 22 Goals - Revisited at Week 4

Tuesday, July 09, 2013

At the beginning of BLC 22, we were asked to set goals for the 12 weeks and to blog about it. Here are the goals that I set at the beginning and where I think I am at week 4:

Goals for BLC 22

1. Lose 24 pounds in 12 weeks which is realistic because some weeks I may have great weeks and others I may stall out.
Update: I am not on plan here. My body has other plans for me. I've been on a plateau for at least 2 weeks (really almost 3 weeks). I will get there eventually.

2. Plan my meals more often. Sometimes we go off the seat of our pants. I want to put a little more time and thought into the meals.
Update: I have been a lot better at this!

3. Add more strength training into my cardio filled schedule.
Update: I am definitely right on plan here. I've been doing either pilates or swimming (strength training focused).

4. Add more running sessions back into my workout schedule.
Update: I am slowly getting there. I still need to add a couple of more running sessions in a week, but I am working up to that (since it is hot out).

5. Get a better grasp on my emotional eating.
Update: I DEFINITELY have gotten a better grasp on this. I have hardly had any moments where I ate over my emotions over the past 4 weeks.

6. Participate in my Shamrock team and lean on them for support when I need it (first step is admitting I need their support).
Update: I am definitely doing better this round in participation. I feel so much closer to my team than I have in previous rounds.

  
  Member Comments About This Blog Post:

MAMACHAMBS 7/10/2013 8:55PM

    It's only a matter of time before the weight starts coming off again. I KNOW you can do this!

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LKS2GAB2 7/9/2013 10:07PM

    Sounds like you are doing well. You have improved on most of your goals. That is great. You will bust through the plateau and reach goals. Keep up the good work.

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BLC 22 Fit Test Revisited - Comparing Today's Results with June's Results

Tuesday, July 09, 2013

It has been 4 weeks since the beginning of BLC 22. We have been challenged by our lovely captains to revisit the Fit Test that we did during the 1st TNT challenge. We are supposed to compare our results. So here goes:


Fit test!
Do as many of each as you can without a break of more than a few seconds. Record it! If you cannot do something for whatever reason, skip it. If you need to modify it, do so. Just do it! We’ll come back here at the end of the round.

- Crunches
- Squats
- Push ups
- Plank (count in seconds)
- Wall Sit (count in seconds)
- Exercise of your choice - add any strength exercises that you want to track!

So I choose to do the first 5. I did make a modification to the TNT. I didn’t think that “do as many as you can” was specific enough. So I gave myself a time limit. I did as many as I could (crunches, squats, and push ups) in a 2 minute time period. That way I have a little better stats to compare against at the end. Here are my results:

June 6, 2013 Results:
- Crunches – 69 in 2 minutes
- Squats – 48 in 2 minutes
- Push ups – 36 in 2 minutes on my knees
- Plank – 45 seconds on my hands and toes
- Wall Sit – 2 minutes 1 sec

July 9, 2013 Results:
- Crunches - 87 in 2 minutes
- Squats - 60 in 2 minutes
- Push Ups - 60 in 2 minutes on my knees
- Plank - 60 seconds on my hands and toes
- Wall Sit - 2 minutes 45 sec


Then our head captain threw out an additional challenge on top of this one.
ALSO complete the following:
- Walkers - complete and time a 1 mile walk at your fastest pace
- Runners - Complete and time a 1.5 mile run at your fastest pace
- Flexibility - sitting on the floor with legs straight out in front of you, reach for your toes and have someone take a picture of you showing your current flexibility
- Post ALL your results, including your flexibility picture in a SP Blog.

June 6, 2013 Results:
My results for the run was 22 minutes. I held consistent for a 15 minute run/walk. In my book, not a great time (I’ve done better) but not terrible considering I haven’t really run/walked much this spring.


July 9, 2013 Results:
My results for the run was 19min 30 sec. I held a fairly consistent pace for the entire 1.5 miles of 13 min per mile (run/walk). It was super hot and fairly humid.


June 6 Flexibility Picture:


July 9, 2013 Flexibility Picture:


There is definitely an improvement. This time my daughter joined with me. :)


Since I had my camera out I went ahead and took some full body pictures. These were taken after I did the 1.5 mile run so I am all sweaty.


  
  Member Comments About This Blog Post:

GORIANA 7/15/2013 12:01PM

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SKINNYINMYHEAD 7/10/2013 10:42PM

    Wow!! Great improvement in all areas.. your flexibility pic is AWESOME!

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DEBSZOO74 7/10/2013 12:45AM

    You're doing so great, Michelle! Wonderful progress in just 4 weeks! emoticon
I love the picture of you and your dd stretching together!

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HOTPINKCAMARO49 7/9/2013 9:53PM

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STEPH-KNEE 7/9/2013 9:38PM

    You look amazing and your progress in just 4 weeks is so great! Love the pic of you and your daughter stretching!! emoticon emoticon

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