Wednesday, November 20, 2013
I went to the Doctor today for a physical, after having been away for several years. When I last had blood work done, I was 20 pounds heavier, not much of an exerciser, and was put on Cholesterol meds. At some point, I ran out of the prescription, and quit taking the meds. I didn’t get blood work done today, but when I do in a couple of weeks I’m hoping to see that I’ve made big improvements (and not find out I’m a ticking time bomb from not taking my meds !)
A couple things were notable. First, although I got kudos for looking healthy, exercising and losing weight, I didn’t get the “oh that’s great, you don’t need to do anything else” response I kind of expected. Instead, when asked how much I exercised, and I proudly announced “5-6 days a week!”, I got the response “Every day. Exercise every day. It is so good for you!” Upon review of my height and weight, I got a determination of “you are overweight.” Don’t get me wrong, it wasn’t nasty or discouraging, but it was factual. Then she ordered the blood work, and said “OK, we’ll get the blood work and see where we are, and we will start fresh from there.” A fresh start – I like the sound of that
I’ve blogged before about how I am kind of on a plateau of my own making. I lost just enough weight to have it be noticeable to friends/family, and I exercise enough that I feel so much better than I used to feel. This kind of anesthetized me into being less conscientious. I have a desire to continue losing weight, but apparently not enough of a desire to regularly make the necessary sacrifices to get to goal. I’ve been focused on the vanity of losing weight, but am now also taking more of an interest in my overall health (thus the Dr. visit). Yes, I think I will take that fresh start and see how far I can run with it.
“You don’t need endless time and perfect conditions. Do it now. Do it today. Do it for twenty minutes and watch your heart start beating.”
Wednesday, November 06, 2013
A teammate posted this advice from Chantell Johnson (from Extreme Weight Loss): “To those seeking nutrition advice from me... This is my answer. Stop worrying about what you should eat and start worrying about what you ARE eating. Self reflection goes a LONG WAY!!! Looking at WHAT you are consuming might be all of the "dieting" you need... #FoodForThought” :
The comment regarding “worry about what you ARE eating” caught my attention. I do tend to spend a lot of time thinking about what I should be eating, but sometimes that may be a way of procrastinating dealing with what I am actually doing, ex: “tomorrow I will avoid all carbs, so tonight I will read all about the perfect diet plan (while scarfing junk food)” I especially like #4 & #6 (I’m intrigued with what #5 might have been ;-) !) I would probably add for myself “no eating in front of TV/PC,” and “you don’t have to eat it just because it is there” (thinking about food set out at a party/gathering).
In my last blog I talked about obstacles, and being upset that weight loss seems to be an “either/or” situation for me: avoid restaurants, social situations, etc OR gain weight. Now, I’m thinking, maybe it is a simpler situation. Maybe I need to look at changing some basic BAD HABITS before I place too much blame on the situation? I know plenty of thin people – some even in my social group – who don’t hold back when they enjoy a restaurant, or enjoy a glass of wine every day, etc… I suspect that they remain thin because of their other habits. When I observe them, I notice a lack of everyday snacking, small portions (or food left on their plate), a general, every-day avoidance of “naughty foods,” and no grazing.
This week I intend to take Chantell’s advice and do more self reflection and see if I can’t work on changing bad habits.
Wednesday, October 30, 2013
I’m tired of avoiding obstacles; I’m going to start climbing over them.
I recently got very upset with a close friend for mocking my desire to avoid restaurant foods/high sodium foods the night before a weigh-in. She wanted me to admit that it is silly to avoid something on one day just to have it on another day. First, she doesn’t really understand the concept of a team weigh-in where it does matter to my team since I don’t get a “do-over” weigh-in the next day to report a better number. Second, I was more upset by the lack of support than the stupid debate about what day I’d choose to enjoy a restaurant meal. However, after several days of stewing over this, I have to admit that I see that unpleasant nugget of truth. There is a fine line between wanting a good showing on the scale, and pre-planning for a cheat day. Was my true intention avoiding the sodium in a restaurant meal, or was it my desire to go to a restaurant and eat/drink with abandon? I am chasing a healthy lifestyle and not just a good weigh-in on a particular day.
This brings me to the thought that I’m tired of stressing about avoiding obstacles, because there is always going to be an obstacle. I can’t change how other people react to my efforts at losing weight/living a healthy lifestyle. I can’t (and don’t want to) avoid social situations because of the calories involved. I don’t want to eat a plain, grilled chicken breast every time I go out either! Where is the balance? When does it get easier? I’m a fan of having a “reward meal,” but the problem is I tend to “reward” myself to many times throughout the week. Reward meals only work when you are spot on your nutrition the rest of the week. Ugh! Could I be my biggest obstacle?
In a round-a-bout way, I guess I am answering my own questions. If I want to enjoy a treat outside my normal routine, I have to earn it by sticking to my low calorie plan the rest of the time. There are some things that are best left uneaten – even at a reward meal – so I need to be smart about my rewards (think quality not quantity). A healthy lifestyle doesn’t revolve on a weight loss challenge schedule; however, part of living a healthy lifestyle is learning to be assertive about your wants and needs. Avoiding obstacles is one way to cope, but blasting through them can be even better. Last, but not least, stop standing in my own way!!!
Tuesday, October 01, 2013
Strength Training: I am bringing down my pie in the sky ideas for strength training (the need for an expensive system, new and exciting equipment, or complicated diagrams), and focusing on keeping it simple, and forming a firm habit. To that end, I want something that can be done in or out of the gym, and a routine that is simple to commit to memory. Here it is:
Tricep kick back
Bent over Row
Sumo Squats (for inner thigh)
Walking Lunges (or regular lunges)
Abs: Crunch/reverse crunch/Crunch with a twist (elbow to opposite knees)/bicycles
I will do this basic routine 3X a week/minimum 2 sets.
Cardio: I will be doing a 10K on 10/5, and am targeting a 5K on 10/20, and a 5 mile in January. After the 10K which I plan to complete doing intervals of run 3 min/walk 1 min, I want to turn my training to increasing 5K speed and losing the walking intervals.
Food: I continue to struggle with over-snacking/too many calories. During October I am going to practice better meal planning so that I break the habit of “hmmm, what do I feel like eating now?” I also plan to get going on crafty endeavors to keep my hands busy.
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