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Carol Gets Fit - Weeks Five and Six

Saturday, June 30, 2012




Telling It Like It is – ’50s Style

The Better Homes and Gardens Diet Book, published in 1955, has some of the most delightful illustrations I’ve ever seen.

255 pages of great info, charts and general weight-watching advice.

I love the page – “You’re fat because you eat too much; there isn’t any other reason.” Now that’s telling it like it is – 50s style!

But that IS the truth, I do eat too much. So now, if my relationship with my weight is going to work, I need to be truthful to myself. Look in the mirror and say, “I am a big fat body because I eat too much food.” There. Now we can move on.

Just to get the statistics out-of-the-way - I have not lost a single pound in 3 weeks, BUT I have not gained a pound, either. True, I have lots of excuses – vacation, family reunion, trips out-of-town, out-of-town company and just about any situation that is out of the normal for me, I experienced. So naturally I was way off my routine (i.e. working out & tracking my food). Watching my sugar, especially not to eat over 5 grams of sugar for any one serving, was hard because I was always eating out or eating other people’s cooking, so I just worked on keeping my food close to zero sugar and only healthy carbs.

Not to be discouraged, I know that starting on Monday I will be back at work, eating my healthy lunch and snacks and back at the gym every evening. I will be tracking my food and exercise on Spark People and getting back into earning badges and racking up those points.

I did go to Target and bought a pair of 5-lb weights. The 3-lb’ers I was using just were not heavy enough. So I tried to keep up with my free weights, a little, but not every day as before. I still can’t use the 5-lb weights on my shoulder raises for 3 reps of 12, but I do as many as I can, then switch back down to the 3-lb weights for the full 3 reps of 12.

I am still counting on being at my goal weight by my birthday in January, but should be there a lot sooner, like Thanksgiving, if I can get the pounds to start rolling off. Just 31 lbs. to go. My weight loss has dropped to .80 pound per week (ouch!) because I am at a stand still of 166 lbs. But all-in-all, I have STILL lost 5 lbs since May 12th and 15 lbs since Nov. 13, 2011. So I must keep pushing forward. Tried to keep up my focus & momentum while everything was abuzz, but really fell behind on journaling and tracking my food on Spark People.

Success or failure, the choice is ours. We’ll see how this next week goes.

If you want to catch up on my journey, you can read how I did in Week One, Week Two and Weeks Three & Four

And so, my Goals for Week Seven are:

(1) Workouts: Back to the gym. This is my biggest challenge. Find a new way to make it work.

(2) Diet: Back to basics. No processed food. No sugar. Continue to look for new motivation and recipes, especially quick, easy & healthy for dinner.

(3) Tracking & Journaling: Get back to analyzing each day to set a positive path for success the next day.”

  


Carol Gets Fit - Weeks Three and Four

Saturday, June 30, 2012

June, already?
2012 is flying by. My handy-dandy Excel chart shows me I will be at my goal weight by Thanksgiving! So that time should just fly by, as well. Just 31 lbs. to go, at a weight loss of 1.25 lbs per week! But not like this last week – I am at a stand still of 166 lbs. But all-in-all, I have lost 5 lbs since May 12th and 15 lbs since Nov. 13, 2011.

These past 2 weeks have been really busy and while I lost 2 lbs in week three, I lost no lbs in week four.

Still maintaining my focus & momentum: Analyzing each day helps to set a positive path for success the next day.

Success or failure, the choice is ours. We’ll see how this next week goes.

Here’s how I did on my goals set in Week One and Week Two:

(1) Working Out. Week One‘s goal was to “set up a strict schedule for my gym workouts and decide what exercises and classes I enjoy that really fit my lifestyle”, and Week Two was “don’t beat yourself up”.

Here’s how I did: Week Three, I was at the gym 3 days for 3 hrs of exercise. Week Four, I was there only 1 day and guess what? Week Three I lost 2 lbs. and Week Four I lost ZERO lbs. So back to the gym.

(2) Diet: Week One‘s goal was to “work on setting up a diet plan and making healthy dishes ahead of time for those nights I am at the gym until 8:00 p.m. (Chicken strips from Burger King is not the healthiest food choice. )” and Week Two was full of salads.

Here’s how Weeks Three and Four went: Salads really work for me. I did branch out with chicken breasts with melted cheese, but all told, no fast food and no processed food.

(3) Tracking & Journalling: Week One and Week Two‘s goal was to “Maintain momentum. Analyzing each day helps to set a positive path for success the next day.”

Continued my personal journal and Excel weight loss chart. Love to see the weight go down each week.

Progress is certainly slow, but I just keep plodding forward because I want to get a good report from my doctor when I return at the end of August.

And so, my Goals for Week Five are:

(1) Workouts: Back to the gym. This is my biggest challenge. Find a new way to make it work.

(2) Diet: Salad is getting old. I looked at some new diet books recently, looking for new motivation and recipes. Next week, stay motivated to add variety to dinner.

(3) Tracking & Journalling: Continue to “Maintain momentum. Analyzing each day helps to set a positive path for success the next day.”



  


Carol Gets Fit - Week Two

Sunday, May 27, 2012

Memorial Day and barbecue go hand in hand, and here in Kansas City, and especially at our house, that means friends, beef brisket barbecued all day and carb-ful sides, and beer. Here’s where the will power comes in. My test will be to just eat a small portion of everything I want. I believe I am past my days of stuffing myself silly just because the food tastes so good. I’ve learned there is a price to pay for this kind of behavior. Besides, I’ve come this far – don’t want to blow it, now.

Here’s how I did on those goals set in Week One:

(1) Working Out. Week One‘s goal was to “set up a strict schedule for my gym workouts and decide what exercises and classes I enjoy that really fit my lifestyle.”

My biggest resistance to getting to the gym after work is that by 4pm I am tired and just want to go home and watch TV or get on the computer (bad choice) . So, I reasoned, instead of dreading “going to aerobics class or boot camp class”, I gave myself permission to just do the exercises I wanted to do, and not pressure myself to attend a class every day – just do some exercise. So that is what I did. Monday was out because of family stuff, but I went Tuesday, Wednesday and Thursday and for one hours each day, I walked and biked. No classes. It was freeing, but because this was such a short week I only got in those 3 hours of fitness. Also, the yard and garden are now in shape, so no major reaching, bending over or carting of bags required.

(2) Diet: Week One‘s goal was to “work on setting up a diet plan and making healthy dishes ahead of time for those nights I am at the gym until 8:00 p.m. (Chicken strips from Burger King is not the healthiest food choice. )”

Happy to report – no fast food! Salads were my choice. I stocked up on all my favorite “salad bar” goodies – the healthy ones – and just added 1/2 cup kidney beans. Very easy to just “pull out the salad bowl” full of a variety of greens, pile them on my plate and add whatever goodies I choose, onions, green & red peppers, celery, olives, shredded cabbage and shredded carrots. Yummy – and cooling when you are hot from exercise. Very satisfying. Another cooling salad I tried this week is Chef Meg’s Spinach-Berry Salad with spinach, strawberries and almonds. recipes.sparkpeople.com/recipe-detai
l.asp?recipe=695225


(3) Tracking & Journalling: Week One‘s goal was to “Maintain momentum. Analyzing each day helps to set a positive path for success the next day.”

Continued my personal journal and Excel weight loss chart. Love to see the weight go down each week.

Progress is certainly slow, but I just keep plodding forward because I want to get a good report from my doctor when I return at the end of June.

And so, my Goals for next week are:

(1) Workouts: The gym is back in full swing next week and I can’t wait to see the new schedule for June. Strength training is in the spotlight this week. While I have been “toying” with my free weights and resistance bands at home, I want to set a routine for each day. I found fitness videos right here on Spark People Fitness. So I added them to my Fitness Tracker.

(2) Diet: No amount of fitness can overcome what foods I put in my mouth. I must be vigilant and stay on track. Next week, the goal is to find some new recipes for dinner – if the salad gets old, and for bonus points, set out ingredients for a healthy dinner for hubby to fix.

(3) Maintain momentum: Analyzing each day helps to set a positive path for success the next day.

Proud to say “Yeah!” Two weeks down and 30 more (or less) to goal!

Success or failure, the choice is ours. We’ll see how this next week goes.

  
  Member Comments About This Blog Post:

LINDAF49 6/20/2012 5:13PM

    progress and learning going on ...Yeah!!!

Have to admit I am a bit jealous of you being able to go to a gym...but I must use the things I have in the home and not let excuses or reality block the progress I see in your atitude.

I'm going to the elliptical before I do anything else! Hugs

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Carol Gets Fit - Week One

Friday, May 18, 2012

Well, progress has been made. Here are the positive changes made this week:

(1) Working Out. Returned to the gym. I racked up 460 fitness minutes this week. That's 7-2/3 hours.

(2) Food & Fitness Tracking. Everyday I recorded everything I ate in my nutrition tracker and all my exercise in my fitness tracker on www.SparkPeople.com. I try to stay at around 1,000 calories per day, while making sure I eat a healthy and varied diet. (Notice the word, "try".)

(3) Journalling & Charting. Expressed my high and lows through my personal journal and made a spiffy weight loss chart on Excel that calculates what % of my body weight I have lost (.58%) and that I can expect to reach my weight loss goal of 30 pounds by Christmas.

Three positive steps in the right direction and the results are (drumroll) a loss of 3 pounds of body weight and 1 inch around my waist. (I am more excited about that 1 inch around my waist than you can imagine.)

Goals for next week:

(1) Workouts: Set up a strict schedule for my gym workouts and decide what exercises and classes I enjoy that really fit my new lifestyle.

(2) Diet: Work on setting up a diet plan and making healthy dishes ahead of time for those nights I am at the gym until 8:00 p.m. (Chicken strips from Burger King is not the healthist food choice. )

(3) Tracking & Journalling: Maintain momentum. Analyzing each day helps to set a positive path for success the next day.

Proud to say "Yeah!" One week down and 30 more (or less) to goal!

Success or failure, the choice is ours.

  
  Member Comments About This Blog Post:

LINDAF49 6/20/2012 5:10PM

    Carol, good job ...yes, I am excited for you!! Drums are rolling!!!

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About Me

Saturday, May 12, 2012

My adventure is getting fit. Notice I said "getting fit", which may or not be the same as "losing weight" or "getting skinny". My excess weight has started to affect my health and I need to develop some new habits, especially eliminating environmental and dietary toxins (detox) and losing 30 pounds. This is my journey.

Are you like me? I have struggled with my weight since I turned 50. I have trouble sticking with a "diet" and usually lose around 5-10 lbs and then go back to eating bread and cookies and there it ends. I have tried the South Beach and Atkins Diet several times, but never could make it for 10 days without eating bread or a cookie. Weight Watchers was a joke. I realized that for me to lose my excess weight I had to be totally off bread, potatoes and sweets.

I am "overweight" according on the BMI chart, bordering on "obese". In 2010 I did succeed in losing 16 lbs over that summer, then received a devastating blow that one of my best friends was dying from cancer. I stopped dieting, because I was sure I could keep the weight off without strict adherence to my diet (at times like this you need your cookies) and I have kept 10 pounds off since that time. I just kept telling myself "OK - I can lose more weight anytime I get ready to". But when would that be?

Then, in January of 2011, by blood pressure went from "all my life" normal of 120/70 to 135/85, and when I went back to the doctor in July of last year it was 165/98 and that was the start of my "taking pills". So I started going to the gym, which I used as an excuse to not watch my diet - because I was taking aerobics class 1-2 times per week and walking 5 miles a week - I could work it off. But my weight did not budge, even with all that exercise.

Fast forward to April of 2012. My Dr. and I are still working on stabilizing my blood pressure and she does an electrolyte test, which showed my blood sugar was slightly elevated. OH NO! Thoughts of diabetes ran through my head. So that day, April 4th, I came home and filled my little body to the brim with bread and cereal and all the other foods I had in the house that were my great temptations. Then, after I was totally carb comatose, I took all the remaining carbohydrate-laden food to the garbage can outside. I then went to bed and declared myself carb free for life.

And guess what? I have not had a cookie since that night, or a slice of bread, or potatoes or a piece of any dessert. Then my dog died, and although I stopped going to the gym, I did not give in to my carb monster. My weight has not budged. Here I am, carb free, but still no weight loss.

So the adventure begins. I always thought that if could totally swear off sweets, bread and potatoes that the weight would just fall off. But no, it has not. So now I have to keep moving forward and see what other barriers are in my path. I do have the satisfaction of breaking my addiction to bread, potatoes and sugar, which is my proudest achievement.

I am determined to see this through. Can I continue to move forward and really "Get Fit" this time?

  
  Member Comments About This Blog Post:

LINDAF49 6/20/2012 5:09PM

    Carol, I came to learn a little about you when I saw you name on Anti-inflammatory Team. I too tried the no carb, no sweets approach and not any weight lost...but I have tried calorie counting and a lot of things and no loss ... so i decided, I must first feel better and then maybe will begin to move more and maybe begin to loose...so I faced my Fibromyalgia pain monster and read and was told Anti-inflammatory was the way to go...then DH was diagnosed with emphysema and asthma and high BP and told to go anti-inflammatory and I arrived at this team. So welcome to the learners, the struggles and the successes and encouragement that I hope you will find there. You are not alone...but I pray that together we can win this battle.

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