DRB13_1   114,488
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busy Wednesday

Wednesday, June 22, 2011

Today was a good day for health.

I got enough sleep (big achievement for me!).

Started the day with a healthy breakfast.

Attended the mindfulness class, then had lunch with other members of Duke Integrative Health. I brought fruit salad and Greek yogurt to eat.

Turns out they were having a nutrition class (this week was an immersion offering for new participants), so I did some reading from Thich Nhat Hanh and then went to the class - it focused on anti-inflammatory foods and ways to use food to treat chronic disease.

Got my car completely cleaned (inside and out).

Then got back to the gym for some treadmill mileage followed by upper body weights. When I am doing strength training, I visualize the inches shrinking, muscles developing into a beautiful, compact package, and being able to move without back pain. Oh, and having "Michelle arms."

Then it was off to tai chi class for another 90 minutes! Can tell my balance has improved.

Finally, made dinner with salmon, a romaine and grape tomato salad with yogurt -feta cheese dressing, and a little popcorn snack before bed. Enjoying some green tea.

The air had cleared from fires yesterday, and the day was really beautiful.
Tomorrow I'm getting my hair done (that takes all day).
Feeling positive.

Now to put a series of good days together and reap the rewards!

  Member Comments About This Blog Post:

KWADHAMS 6/30/2011 12:33AM

    sounds like you have a great day.

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CATIATM 6/24/2011 1:32PM

    Holy moly! I think you've done more today than I've done all week! emoticon

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HAPPYSOUL91 6/23/2011 11:32AM

    What a great day you had! Love the amount of exercise you got in and learning new things is always fun

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STRINGI719 6/23/2011 8:46AM

    What an awesome day - Way To Go!

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SANDYDOLLAR201 6/23/2011 6:46AM

    What a wonderful day! You made it so!
emoticon emoticon emoticon

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RAINBOWCHOC 6/23/2011 5:40AM

    let's hope you have a relaxing weekend!
best wishes, Sandra

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    What a great day! And you just can't beat salmon! That sounded wonderful!

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JUSFOLK 6/22/2011 10:59PM

    I had popcorn for a snack too! Sounds like you had a productive day...wish I coulda joined you for supper!

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DOMS...getting back into the gym is worth it

Tuesday, June 21, 2011

DOMS - delayed onset muscle soreness. I finally started weight training again, and I feel it. Doesn't feel like I'm overdoing it, but am adjusting my cardio to a lower intensity until all the muscles and ligaments get used to the change in routine. Remembering the benefits of a good stretching routine afterward! Focused on getting stronger and seeing those measurements start to trim up. Eventually I will see muscle definition. emoticon

Would have been discouraged in the past looking at my current image in the mirror, but I'm not fixated on that version of me. The future me is in progress, and I visualize that version walking toward the current me and lending encouragement. Future me is full of energy, can wear size 10 or smaller clothes, knows how to make and enjoy fabulous salads, and is constantly beaming with joy.
Future me rocks a swimsuit. Future me has a waist and can wear pants that zip and belt. Future me can run an entire 5K and more. Future me doesn't self medicate with food, but has her needs met more appropriately.

Seeing your dream in your mind is the start of obtaining it. It's only a matter of time...
and doing the work, making the effort.
In the meantime, here's to sore muscles! A little progress every day! emoticon

  Member Comments About This Blog Post:

STRINGI719 6/22/2011 5:21PM

    I love how clear your vision is of future you! WAY TO GO!!!

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RED_WRITINGHOOD 6/22/2011 9:11AM

    You will definitely reach your future self!! Glad you are loving the gym. I need to get back myself!

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SANDYDOLLAR201 6/22/2011 6:27AM

    Great blog!
I love your outlook about the future you, but I also love the determined you that you are right now.
You are doing it!
emoticon emoticon emoticon emoticon emoticon emoticon

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    emoticonYou are doing great!

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MAMAFEELGOOD 6/21/2011 11:47PM

    Don't forget about yoga. It's a great way to be good to yourself and to build muscle.

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Week 1 review of my transformation

Sunday, June 19, 2011

Mondays are my official weigh-in days, but I couldn't wait to reflect on the first 7 days of committing to reach my goal weight.

emoticon I'd rank exercise this week as only 2 on a scale of 5, but made major progress by FINALLY getting to the gym and STRENGTH TRAINING. I didn't overdo, and my back is behaving. I'm looking forward to getting stronger over the next month. It'll be a while before I can see muscles, but this feels like a good start.

emoticonCardio was a little limited because I donated blood. Looking for buddies to bicycle with, and two events are local next month so that may be an option. Planning to do a 5K for July 4.

emoticonNutrition needs work. I'm still over calories and getting too much fat. On the positive side, I did clean out the refrigerator and restock with healthy choices. Also tried a new recipe for a salad - it was delicious. Drinking PLENTY of water. Plan to rate myself on the hunger scale before eating and stop before I am "full." Eat slower and savor more. Spend time to plan meals for the week. Avoid fried foods.

emoticonBody fat is dropping according to my Tanita scale. Next week I am going to try to lose 2 "real" pounds.

emoticonSleep can be better. Body clock is waking me up before 7am. Plan to go to sleep earlier (for me that means before 2am) and get to the gym first thing to kick start my metabolism. Found that if I make breakfast first, I end up waiting to exercise, so will take a snack (like yogurt) in case it feels like I'm going to bonk.

A long time friend is up for an alumni award in November, so that gives me a deadline to aim for. I'd love to wear a pretty new dress to the banquet and not be embarrassed to have my photo taken. emoticon emoticon

So some progress, still feeling positive and looking forward to reaching my goal weight.

  Member Comments About This Blog Post:

CATIATM 6/21/2011 5:30PM

    Your commitment is inspiring. I've beenhaving trouble because of my knee, but I realize that there are things I could be doing in the interim. Thanks for reminding me, and good luck on your own journey!

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HAPPYSOUL91 6/20/2011 12:29PM

    You have a good plan but OMG...... Plan to go to sleep earlier (for me that means before 2am)....LOL I get up at 4:15am

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MAMAFEELGOOD 6/19/2011 11:16PM


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STRINGI719 6/19/2011 10:33PM

    You are being very intentional - good for you!!!

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BE-THE-CHANGE 6/19/2011 10:02PM

    Good work ~ keep it up!

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ONEKIDSMOM 6/19/2011 8:42PM

    You're off to a great start! emoticon

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ABSOLUTZER0 6/19/2011 8:01PM

    Week 1 was good. Week 2 will be even better!

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HOPE2011 6/19/2011 7:53PM

    Great job!

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TURTLETALK 6/19/2011 7:48PM


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Raleigh Galloway training newspaper article link

Friday, June 17, 2011

The running group I've signed up for is the largest Galloway method training group in the country. Here is a recent local article featuring some of the members. Iris is a legend in our group. http://www.northraleighnews.com/2011/06/11

I'm not going to make tomorrow's run, having donated blood this week and with morning temperatures predicted to be in the 80s. But expecting to be back at it soon.

Happy running!

  Member Comments About This Blog Post:

ABSOLUTZER0 6/19/2011 4:54PM

    I read the article. Seems like a great group of people to run with. Donating blood, eh? I was a serious donor until I became allergic to iodine. It freaked me out and I didn't go back for 2 years. I went about 2 months ago and was unable to give because my iron was low. It didn't help that I ran a half marathon the day before. LOL! My body was still healing and replenishing Maybe I will try again one day.

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BE-THE-CHANGE 6/18/2011 10:29PM

    emoticon from a fellow blood donor!

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CATIATM 6/18/2011 7:29AM

    I love Galloway and his support products. I hope this group helps you get race ready!

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MYTURN11 6/17/2011 11:47PM

    Thank you for sharing the link. Wow, that is one amazing training group ~ a dream come true actually!! emoticon emoticon emoticon

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Making progress since starting over from scratch

Thursday, June 16, 2011

emoticon Isn't it fun to earn extra SparkPoints with the new bonus wheel? Loving the extra motivation.
So I'm considering Monday as "Day 1" of my reboot.
Day 2 - Tuesday I went to the gym and found the maximum weight I could lift on each of the Cybex machines. From that, I calculated 80% as the goal weight for 10 reps. Back held up fine.
Day 3 - Wednesday I went to the gym, did my Rookie running training (30 minutes of 3:2 intervals) with 10 minutes of warm up and another 10 minutes of cool down walking (you're proud of me, I know!) Then did the complete lower body strength training workout, and tried assisted pull-ups for good measure.
Discovered qi gong is offered weekly at the gym (Mondays and Wednesdays), so that will be an additional activity I can plan. Regular tai chi class for 90 minutes rounded out the day. Slept well.
Only emoticon - ate the rest of the oatmeal cream pies in the house. Not buying any more!
Day 4 - Thursday Donated blood (and got a 5 minute chair massage) emoticon
Bought another copy of The Ultimate Workout Log to keep track of my plans and achievements for the next 6 months.
Cleaned out the refrigerator and made the grocery list for the week (plan to make a seven layer salad with yogurt instead of mayo to have available if I get hungry).
Cannot do any intense exercise today, but tai chi (different instructor) this evening and write out the week's menu.

Day 5 - Friday Plan to go swimming with my goddaughter. May need to mow the lawn and see if I can fit in the upper body weights as well.
Day 6 -Saturday Conflicting plans: weekly Galloway running group (will I be able so soon after donating blood?), Farmer's Market, then tai chi pot luck and practice. Will do as much as I can squeeze in.

Feeling VERY positive. A little progress every day!

To everyone who commented on the last blog (and this one, too) I really can't say thanks enough. It has truly helped me and is so very appreciated! emoticon

  Member Comments About This Blog Post:

KERRYG155 6/18/2011 11:43PM

    emoticon great planning!

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IAMDESSIE 6/18/2011 11:23PM

    It is awesome! I like what you are doing. Keep it up, you are back on track. emoticon my emoticon

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TURTLE_MOM 6/17/2011 1:45PM

    Sounds like a great plan. Starting over is not always easy, but I feel so energized when I do! Great blog - good luck!

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HAPPYSOUL91 6/17/2011 10:30AM

    Whew...got tired just reading about your week. Let us know how you like qi gong.

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FRANCESCANAZ 6/17/2011 9:40AM

    I'm so proud of you mi amiga! I can't find the bonus Spark wheel though emoticon

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STRINGI719 6/17/2011 9:03AM

    Awesome week - and you are right, don't keep those trigger foods in the house!!! It would be much easier for me to do if I didn't have kids. We still don't have much at all compared to most people, but there are always a few Girl Scout cookies or pieces of Easter candy hiding in the house!
emoticon emoticon

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    I am glad you are seeing progress in little ways! You're doing great!!!!!

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OJIBWEEQUAY 6/16/2011 9:18PM

    What a great plan! You so got this! emoticon

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ONEKIDSMOM 6/16/2011 8:02PM

    emoticon What a great start. I hope I can do as well with my first week of my current effort!

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SANDYDOLLAR201 6/16/2011 6:45PM

    It's great to see you all pumped up and raring to go!
emoticon emoticon emoticon emoticon

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    That's awesome!! Sounds like you are back on track...sometimes we all just need a reboot. You can do it!!!

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ABSOLUTZER0 6/16/2011 2:16PM

    I am loving this attitude! Keep it up!

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    Wow, I think you're making a LOT of progress! What a emoticon!!! I am so impressed! I'm already tired and need to go lie down just having read your list of things you're doing! emoticon emoticon

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GETFIT2LIVE 6/16/2011 2:09PM

    emoticon on what you have done already this week! So glad you are feeling more positive and seeing the progress; it makes such a huge difference to get started again, doesn't it? I do love the extra SparkPoints, too--that was a fun discovery today. It's the little things that make us smile sometimes!


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LESLIESENIOR 6/16/2011 2:08PM

    I'm new to Sparkpeople and your blog is infectious. Thank you! emoticon

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