JUNEAU2010   165,250
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"The Nickel Dropped"

Thursday, April 22, 2010

Thanks to my SparkFriends with their consistent advice, support and encouragement, I am starting to understand...I woke up stiff and a bit sore from yesterday's walking nearly 12K steps. Up until this week, I would have pushed myself to go up the stairs and do other things to try to burn the 375 calories the tracker says I should.

Today, I told myself I would be happy with 5K steps. I reminded myself as I skipped the stairs and took the elevator that I can do some exercise in the elevator. I am becoming a fan of wall ups! One Spark Friend left a comment on my blog yesterday about how she does Air Punches. I found that to be a great stress reliever. While the computer was compiling a page, whoop -10 overhead air punches! While in the bathroom, another 10 overhead air punches and 10 forward air punches. Side air punches were reserved for the elevator in between wall ups and hip flexors. I did not take the stairs today at all, but only once did I take the elevator and not exercise during the trip up...

Eleven cups of water, 7 different exercises, almost 7K steps. I ended the day within range in nutrition except for being low in carbs!

NOW I understand with more than head knowledge why you need a break between types of movement. I may not be able to walk 12K tomorrow, but, I will be able to move! I have to because tomorrow is office clean up day. I expect to be on my feet a lot, taking paper to the shred bin, the recycle bin or excess supplies to the redistribution corner....(I wonder if it means anything that my cube is boxed in by the shred, recycle and junk bins!)

Air punches rock!

  Member Comments About This Blog Post:

ELLENKA2 4/25/2010 7:25PM

  I was encouraged by the air punches. Will try some today. I also walk, but have not
reached as many as K steps, so here goes. I'll be able to share some movement of my own, I'm sure. Thank you for all the good suggestions.

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CARRAND 4/23/2010 1:35PM

    Get attitude! I love your air punches. I also love the idea of office clean up day. I'm thinking of starting one at my office.

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CHAOTIC-KITTY 4/23/2010 10:56AM

  wow...11 cups of water .. shouldn't u be floating somewhere? ;) i drink 11 cups of water - i hear 'swish' all day. (LOL!) at least you keep on moving and that's the *main* thing! :) keep on goin'... :)

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JHADZHIA 4/23/2010 1:50AM

    Always moving and doing something active is the road to a winner! You are doing it! great job! Rock on!

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HEALTH4LYFE 4/22/2010 11:36PM

    When you keep moving, you are more likely to keep losing. Congrats for finding some alternative ways to spend "free" time to get you toward your goal. Keep up the great work!

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Wall Ups and Hip Flexors Everywhere!

Wednesday, April 21, 2010

Today started out in the same sluggish manner that the last few have. I did not feel like going to work or anything else. But...I did. Driving to work, I told myself that I would be able to get the 10K steps today because I would have class tonight. I visualized the me I want to be.

By lunchtime, without doing anything special, I had over 5K steps on the pedometer. I skipped the Toastmaster meeting, giving myself the option of walking or Sparking. The windy rain made the choice easy. While I nuked my healthy lunch (leftovers), I took a few steps back and pushed against the counter. When someone came in, I switched to the hip flexors.

School was cancelled and, much as I love class, I was relieved. Picked up BF and we went to Costco. As always, I parked a good distance away and we walked all over. I waited a very long time at the counter to have my eyeglasses tightened. While I waited, I did more wall ups, ok, counter ups against the very high counter. I am not much taller than it is high! I bet people thought I was a bit off in the head, but I did not care! I did forty while I waited, tore out my coupons from the booklet and carried on a conversation. Two people picking up contacts were waited on while I waited. My pedometer said something over 8K when we started out. The Neutrogena sun screen with a very high SPF was on sale. I bought two packages, the coupon limit. It's the only stuff I can put on my face that doesn't irritate my face. I bought two thinking that, since I am more active now (!), I'm going to use more of it! While BF ground the coffee, I did 40 calf raises.

When we got home, I saw I was still a bit shy of 10K, so we walked to Home Depot for something. I set a pretty brisk pace, but I had to sit on a bench when we got there. One leg is slightly shorter than the other, hips are dislocated (born that way), so sometimes when I walk, I get a dull ache in the lower back above the left leg. If I ignore it, everything locks up. What's discouraging is a few weeks ago, I was able to walk not only to Home Depot but all the way around the entire shopping center and home without feeling it.

Ended the day with 11867 steps. My pedometer shows more calories burned than my fitness tracker does. Some days, it's the other way around. I am going to do some more modified push ups and bridges.

Foodwise, I came scarily close to the top of my calorie range, was ok in every other metric except low in carbs, of all things. Getting this to balance is not easy! But, you know what? It's kind of fun! I don't beat myself up for not being able to do X number of Y exercise and, if I come in under on calcium, over on carbs and midrange on protein, I shrug and tell myself, I have gone as far as I can today. This is VERY different from my all or nothing, succeed or else diet attitudes! I am free (at least for today)!

  Member Comments About This Blog Post:

TEENY_BIKINI 4/22/2010 6:38PM

    I am so proud of you. You are doing a great job! Letting go of all or nothing is the key to freedom. You are simply one wise woman. Woot!!

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PS - I love Home Depot more than cheesecake. Cheers.

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MEGANC1988 4/22/2010 3:23PM

    WTG on your steps!

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CHAOTIC-KITTY 4/22/2010 9:35AM

  You are doing so great. :) Keep up the great work.


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JHADZHIA 4/22/2010 1:13AM

    emoticon emoticon
Great ideas getting your exercises in! I am surprised you can do hip flexors with hips such as you describe! I love going to Costco. Its not quite the same here in Canada as it is in the US, I discovered. Ours do not sell liquor, only the government licensed outlets are allowed. We also don't have that grind your own coffee thing. Not that it bothers me as I don't drink coffee or liquor. I noticed the Costco in Hawaii didn't have the fries we do, or the ice cream at their food bar.
I know what you mean at struggling to get the numbers to be in the range on the Nutrition Tracker. I am always struggling to get enough fat.
Keep up the good work!!

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RE2BAH 4/21/2010 11:57PM

    emoticon emoticon, you are doing an awesome job of incorporating fitness into your daily jaunts! I never would have thought of doing the exercises at the store!

Keep up the good work!

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MOORISHY 4/21/2010 11:50PM

    I do something similar when I go to the toilet at work I do push ups against the wall. I will do 15. Anything longer and people will wonder if I fell in. I also like to do air punches, straight up above my head and then out to the front of me and then to the sides. I work at a help desk. Believe it or not it gets the heart racing. I started off doing 15 of each and now I am up to 50 before the arms get tired.

Thanks for your sharing. These tid bits anyone ca work into their life.


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PATRICIAAK 4/21/2010 11:46PM


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Taking Good Advice

Tuesday, April 20, 2010

Thank you, SparkFriends, for your feedback on yesterday's blog. I am realizing that I may not be able to meet the cardio requirements every day. My body seems to need more time to rest than I want to give it. In the past, that was enough for me to stop attempting to exercise, to lose weight and get fit. Not so this time. All it means is that I need to step back and listen to my body, not in a giving up sense but in a taking the long view sense. If I want to continue moving forward, I need to do so more gently. I don't like to concede anything to my physical limitations, but, realistically, I must. I took half a day as vacation day because I realized the exhaustion was unchanged. Not sleepy, but tired physicaly and mentally. I came home, got on SP for a while and then went to sleep for about an hour and half.

I had a healthy dinner and ended the day within range except that I'm low on fat again.

I started the day feeling really stiff and sluggish, so I had decided I would aim for 5K steps. I ended up a little over 3K. The 1 Day challenge for today was to exercise upper, lower and core. I counted the steps as lower, did 10 modified pushups, lying adduction and 40 bridges. I've never done 40! I need to get more consistent on the pushups - I have done more in the past.

The funny thing was, I had just commented on another Sparkpeople blog about exercise. She said she did not feel like exercising. I said I did not either, but I wanted the reward for exercising more than I wanted to give in to that feeling. That made me get off my butt and do what I really didn't want to do. Let that be a lesson to all of us. When we share the low moments as well as the high moments, those words can help another and inspire, motivate and uplift the reader.

So, while I did not hit the treadmill (sorry, Chaotickitty, I WILL get there), today was an important one. I am slowly learning to put some priority on my needs and am admitting that a step backward to reflect, a scale back on movement - these are the tools that will help me continue moving forward. I am acutely aware that I could so easily use that as an excuse and go back to my couch potato life, but I am stronger in other ways and think that is less likely to happen.

I have my SparkFriends to help me stay on track, holding me accountable. I have more of an idea what my new lifestyle is becoming and I love the feeling after activity. All serve as incentive and motivation to keep me going forward.

  Member Comments About This Blog Post:

ISHIIGIRL 4/21/2010 2:29PM

    Sometimes all we need is to step back and be still. Listening to your body is hard, but it must be done. It will also tell you when it is ready for more. Keep up the good work! you are doig great!

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TEENY_BIKINI 4/21/2010 11:59AM

    "All it means is that I need to step back and listen to my body"

Exactly!! My gorgeous friend, your body knows all of the answers and is always right.

You are doing great.


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CHAOTIC-KITTY 4/21/2010 11:13AM

  You are doing fantastic! I have to agree with the other commenters... you have to listen to your body and if it needs rest... it needs rest... don't fight with it. :) You will do what you want as soon as it's fully rested. *patience* ;) You know what you need to do to move forward in your journey and you WILL do it. You are amazing.. and, very special. U WILL SUCCEED! We won't let you fail. ;)

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JHADZHIA 4/21/2010 10:10AM

    Way to go!! Listening to your body is important, but so is not giving in. Whatever doesn't kill you will make you stronger. I too, love the feeling you get after exercise. Sometimes it takes some doing getting over the pain of starting it up, but once I am in it, it feels so much better!
You are going to do this thing!!

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MISSY455 4/21/2010 1:37AM

    Was just popping over to say hi and saw your blog. Very inspiring. It is amazing where we find our motivations from isn't it? I think it is very important to listen to your body and take things a little slower than maybe you would like too. Better to go slow and succeed then to burn out or injure yourself.

Sounds like you are doing an incredible job of figuring out what works for you. Keep it up and you will make the goal you have set for yourself.


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ROX2013 4/21/2010 12:00AM

    Awesome Blog!!! You have taken some big steps on your journey and the changes you have made are fantastic! Sometimes it is hard to admit that slower is better or that our bodies have their own timetable. And being able to see that and adjust to it is a hugh step to make!!! You go girl!!! emoticon

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Broke my Word

Monday, April 19, 2010

I woke up, fully and suddenly just before 5:30 and did not have that "I need 30 more minutes fo sleep" feeling. I started thinking about my day, visualizing success. Success eating in balance, exercise, water and life.

After I got to work, during a break, I logged in and saw a note from Chaotickitty and NonieC. They both encouraged, uplifted and in a cyber way, carried me. I have received so much support through my Sparkfriends this week that I just cannot believe it. Support like this does not happen in my life! I don't take it for granted, either. Cyberhugs to all of you!

About a month ago, I struggled with fatigue in the office and launched a 10% experiment - raising my nutrition metrics at the upper end by 10%. No for fatigue, or at least significantly reduced. But, not much movement on the scale.
After last week's weird weight gain and loss, I decided to knock it down by 5% and see if I can nudge that scale down.

At the same time, I also know I need to move more. I told Chaotickitty that I would get on the treadmill and do each step in honor of her because she inspires me so much. I had that intention, but life intervened. After running errands and having accumulated over 11K steps, I was done. Fried. Exhausted mentally and physically. I did some strength training, but not a great deal.

I feel like crying, not for myself, but for others. I read a blog today by someone who is really, really going through some of the ugliness that life can bring. My heart breaks for her. My youngest sister, the one I am the closest with is having a rough time and.........on and on. I feel powerless to help anyone.

Except myself. I must keep moving forward!

Tomorrow will be better and, I hope, I can keep my word.

  Member Comments About This Blog Post:

CHAOTIC-KITTY 4/20/2010 11:50AM

  Hon.. Don't be so hard on yourself. You are amazing! You deserve everything that life has to offer. Maybe if you did cry .. it would release some of the stress you seem to be under. :( And, as I said.. you said you did *some* strength training.. that is way better than not doing *anything*! You should give yourself a pat on the back for being able to say you did something on a day that you felt like crap! Give yourself CREDIT!! ;)

Here's hoping for bigger and brighter days ahead. We all love you and care. :)


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GATOR12 4/20/2010 11:33AM


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JHADZHIA 4/20/2010 6:53AM

    11,000 steps is nothing to sneeze at! But it does sound like you make a mistake many do -trying to exercise at the end of a workday, and after errand running is not the best course of action. Perhaps you need to do your exercise in the morning, when you are fresh. If your office is tiring you out every day then its going to be really hard for you to want to do anything after being there all day. You can always start small, with maybe 10 minutes a morning, and work your way up. You may have not got the exercise you need this week, but at least you are watching your nutrition, and that is a good thing!

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ROX2013 4/20/2010 1:38AM

    Remember you did get in 11,000 steps and life does get in the way sometimes. I am sure your friends understand it is just postponed not a promise broken!!! emoticon

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NURSEWHO 4/20/2010 12:03AM

    Maybe you didn't break your word so much as postpone going through with your pledge. For me, when I see things in black and white too much, it is self-defeating and I don't feel like I can get back on track so easily. I encourage you to treat yourself gently while you are working on finding your groove...you can either be your own best friend or your own worst enemy. You seem to have your head wrappped around being accountable for your own choices and that's a huge step in the right direction!!
You can do it!

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HEIDIHYATT 4/19/2010 11:58PM

    We all have times we try so hard and just cant get it done. Dont be so hard on yourself - life does intervene.

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Another Lethargic Day!

Sunday, April 18, 2010

I'm going to end the day under food target, on target for water and almost no exercise. I still feel absolutely run down for no particular reason.

I lost 3 lbs this week. As I told some SP friends, it's as if I relost those pounds because I am still .3 over where I was two weeks ago. Waist is smaller than last week but almost everything else is bigger.

I can tell I am sliding backwards and don't have the energy to address it. I don't feel like moving, even though I know that's what I need to do. I'm not discounting the loss, well, maybe I am....

Not in a great frame of mind, I am tired of this journey and I want to make progress. I am not giving up. But maybe I'm taking a time out.........

I am still logging in my food even though the voice in my head says I don't need to, that it doesn't count because this is not food, it is medicine to make me feel better. So far, I am not falling in that trap. I may go to bed just to avoid giving in!

  Member Comments About This Blog Post:

CARRAND 4/19/2010 9:08PM

    Give yourself time. You may be coming down with something. Maybe you could get motivated to do just 10 minutes of exercise, like a short walk. Sometimes I promise myself I'll quit after 10 minutes, but once I get going, I keep going. Getting started is the hard part.

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NONIE_C 4/19/2010 3:27PM

    I hope you woke this morning with a clear head and fresh energy for facing the week, but don't get down on yourself if you didn't. Getting into funks, even if we don't know why at the moment, is simply part of the journey. It's what you do with those moments that counts though. I'm glad you are still logging all your food. Me too - even as I eat cake and bread and cheese, even as I exceed my calorie and fat ranges, even as I would like nothing better than to avoid eye contact and just self-destruct in peace. Staying committed to one's self is tricky business on a good day, so doing the little things that keep us moving in the right direction on the bad days is just that much more important. It's OK to be in a funk, just don't give yourself a free pass to stay there. Keep doing things, even just little things (like tracking food, walking stairs instead of taking elevator, looking in mirror and saying, "you're beautiful") and pat yourself on the back for doing those things, and eventually the little things will get bigger and the funk will pass. You are a super star and you can do this!!!!!!!

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JHADZHIA 4/18/2010 11:34PM

    Hope you are not coming down with something :( Remember this is a lifetime journey and sometimes life just gets in the way. Its what you do and think long term that counts, not taking a vacation or having blowouts. By all means take a time out. Maybe that is what your body is needing right now. Re energize, refresh, recharge those batteries and then come back stronger..
Your Spark friends will still be here to cheer you on!
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ROX2013 4/18/2010 11:32PM

    Keep making those small steady steps forward! Sometimes just tracking your food is a good strong small step that will add to a larger one. I hope you aren't coming down with the bug everyone seems to be getting, I came back from my weekend trip with in and still feel tired out and rundown. I started on meds for it Thursday so I hope within the next day or two I will start perking up again. Also, don't beat yourself up because of not exercising or feeling like it isn't worth it, we all have those thoughts and feelings. I try to focus on the good changes and things that have happened to me along this road, better health and fitness, great friends who are always there and really do understand how I am feeling.

We are right there walking along side of you and always will be as long as you want. Hang in there!!! emoticon emoticon

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TIME4ME-CHERYL 4/18/2010 9:18PM

    Stay positive and don't give up on your goal. I had the same issues and just needed to make some adjustments to my fitness and nutrition plans. Tomorrow is a new day. Hang in there!! emoticon

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CHAOTIC-KITTY 4/18/2010 9:17PM

  I am sure we have all felt like you do... at one moment or the other. Some of us have taken days off of SP ..and, have come back stronger than ever to continue on with their journey. Maybe you do need a break. It is totally your call. But remember .. u have people on here who will be there for you whenever u need us to be. And, we will even be your cheerleaders when you need us to be. :) I haven't wanted to work out for days! :( I got into a funk since Thursday. Hopefully tomorrow I will get to the gym .. (I hope!). I need to snap out of the funk I'm in. :(

I hope you stay on your journey .. because you *are* worth it... and, you are such an amazing person. And! You can DO it. Even though there are days that you feel like you can't!

Have a good sleep.


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BRITTVFAN 4/18/2010 9:14PM

    That was me last week,turned out I had the flu. Did nothing for the whole week but ready to get back on track tomorrow. Hang in there and you will start over as well.J ust think positive.

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