KATELJM   50,115
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KATELJM's Recent Blog Entries

Summer 5% Challenge Finale Compared to Fall 5% Challenge Beginning

Saturday, September 27, 2014

This blog is a follow-up to my 8/18/14 blog, "Summer 5% Challenge Before and After - What a 10% Loss Looks Like", www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5762244


I continue to take monthly progress shots. I have remained consistent with both healthy nutrition and exercise, although I am now "lifting heavy weights" for strength training. The 9/27/14 photos show me .9 pound from a Healthy Weight, so I am excited that I will soon enter the Normal weight range! But I am not stopping there, I want to proceed to my ideal weight in a healthy way.

Here are the stats:








The past month and a half showed great progress in reducing the flab in my upper-to-mid torso. During the past week, I was able to wear a skirt and not experience any buckling of the waistband -- a huge SNV! Now I can show off my legs!

  
  Member Comments About This Blog Post:

SARAHL817 9/30/2014 4:15PM

    The changes are really showing, both in the numbers and in the pictures!
emoticon Keep up the good work!

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WALLAHALLA 9/29/2014 2:21PM

    emoticon emoticon emoticon emoticon emoticon

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STEPBYSTEP1955 9/29/2014 11:54AM

    emoticon emoticon emoticon progress. emoticon

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FORZACHANDMATT 9/28/2014 7:45PM

    Great job - keep it up

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SUSANELAINE1956 9/28/2014 11:13AM

    Kate - Love the pictures. You have amazing legs! No wonder you want to wear a skirt to show them off. emoticon

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JENSHAINES 9/28/2014 10:52AM

    Wow, Kate, I'm just proud to KNOW you!!! You are AMAZING! emoticon Love these photos!!!

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ZELLAZM 9/28/2014 10:09AM

    Wow! you're doing great! emoticon

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LYNNIERN 9/28/2014 8:48AM

    emoticon

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CIPHER1971 9/28/2014 6:20AM

    Looking good - emoticon

Have a great day

Comment edited on: 9/28/2014 6:20:53 AM

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RASPBERRY56 9/28/2014 6:17AM

    emoticon

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FITWITHIN 9/28/2014 3:42AM

    emoticon emoticon

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CAT125 9/28/2014 3:12AM

    emoticon emoticon

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MAZZIE973 9/28/2014 1:52AM

    Way to go, Kate! You look incredible!!

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HAPPYINHK 9/28/2014 1:49AM

    You look absolutely amazing!!! Way to go.

Really a great inspiration.

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_RAMONA 9/27/2014 11:50PM

    Look at you!!! You look GREAT... the improvements are obvious... if you don't mind my saying... you've even accomplished a non-surgical butt lift!!! Way to go!

emoticon

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AJB121299 9/27/2014 11:40PM

    Kudos

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BLC26 Expectations 9/17/14-12/10/14

Monday, September 22, 2014

I began BLC26 at 142.6 pounds, which is 4.6 pounds from a healthy weight. My target weight loss is 1.5 lbs. per week.

1. Release 12-17 pounds, which will put me well into the Healthy Weight range.

2. Exercise a minimum of 840 minutes a week. This will include walking outside and wogging on the treadmill, Stonecot's Torture (TnT) for our Azure BLC26 team, as well as Strength Training as recommended by Precision Nutrition. It may include other exercises outlined in BLC challenges.

3. Exercise within my recommended heart rate per PolarPersonalTrainer.

4. Eat only when hungry; eat slowly; and eat until 80% full (just satisfied). My calorie range may possibly deviate from SP's calculations (which have been known to recalculate in the middle of the day).

5. Complete the 12 weeks of BLC with streaks intact:
a. Exercise at least 5 days per week for at least 20 minutes minimum.
b. Consume at least 6 freggies a day for at least 5 days per week minimum.

  
  Member Comments About This Blog Post:

JENSHAINES 9/27/2014 10:53AM

    You are ROCKIN' it!!! I'm sorry I was a bit late to your blog... been SO behind! This is very exciting, though. And WOW on the exercise!

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LYNNIERN 9/24/2014 11:26PM

    emoticon The Azure's are a great team.

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WALLAHALLA 9/23/2014 4:15PM

    good goals

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RAYNBOWCHASER 9/23/2014 7:37AM

    Excellent goals! I know you will achieve them and look forward to sending you congratulations at the end of your challenge.
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CIPHER1971 9/23/2014 5:34AM

    Great Goals, I am in awe of your weight loss rate, I struggle to lose 0.5lb per week - you will be at your goal in no time.

Have a great day

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ZELLAZM 9/23/2014 4:18AM

    Have a great round and say hi to everyone on Azure Island!

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STONECOT 9/23/2014 3:15AM

    Great sensible goals, I hope Azure can help you achieve them.

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DECLARE74 9/22/2014 11:48PM

    Fantastic goals there Kate I look forward to watching your progress and cheering you on from over in the FBI emoticon You can do it

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DOILIEQUEEN 9/22/2014 11:25PM

    emoticon emoticon

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KNEEMAKER 9/22/2014 11:22PM

  Keep on keeping on!

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JAIZWAYS 9/22/2014 11:18PM

    Excellent, achievable goals. I know your determination and great attitude will help you succeed. emoticon emoticon

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It Bears Repeating! Blessed Sleep

Thursday, September 18, 2014



This summer I rocked my nutrition and exercise components. I went from 168 to 143, and I am confident that I will reach a healthy weight within the next few weeks.

However, my sleep record has been shameful, often under 7 hours a night. It's time to do something constructive, so right now, I am going to bed!
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  Member Comments About This Blog Post:

CIPHER1971 9/19/2014 9:11AM

    Bob on - I am so naughty that I have made it a goal to get 7.5hrs plus at least 4 nights per week

Have a great day

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1HAPPYSPIRIT 9/19/2014 8:02AM

    Sweet dreams!

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SUSANELAINE1956 9/19/2014 12:04AM

    I have issues with sleep often. It can be so frustrating, especially when you are doing all the right things. Hope you get it figured out.

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JAIZWAYS 9/19/2014 12:01AM

    Hoping that you sleep well, Kate. I find being tired definitely tends to derail my efforts at weight loss. emoticon

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EMSSBEARS 9/18/2014 11:53PM

    Good job - I wish you better luck than I am having.

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PHHHISC 9/18/2014 11:32PM

  emoticon

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It Bears Repeating! You Don't Have Time Not To

Monday, September 15, 2014



You look at things differently over the course of your life.

When we're young we think we have all the time in the world, and so much to see and do... "Exercise can wait..."

In the middle of our life, we get so caught up in accomplishing great things... "Exercise can wait..."

Often, in the 40s or 50s, we get a wake-up call:
... a heart attack...
.............diabetes...
....................cancer...
So exercise must wait until we attend to healing ourselves. Oh, are we mortal after all?

In the 60s it becomes apparent, that if you don't use your muscles, you lose your muscles. Or is it too late?

Maybe, but maybe not. What will it take for you to realize that

EXERCISE IS NOT REALLY OPTIONAL!

Don't wait until you have a stroke or some other misfortune that impairs your ability to exercise. While you still can, show your body how much you love and respect it, by exercising. Feel your body respond to movement. Feel better.

You don't have time NOT to exercise!

  
  Member Comments About This Blog Post:

JLOVESDOGS 9/19/2014 2:30PM

    emoticon totally agree with you!!!

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1HAPPYSPIRIT 9/17/2014 9:46PM

    emoticon So true!

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DIDI_60LBS_BY60 9/16/2014 1:22PM

    That was me 20's, 30's and 40's and 50's

I started exercising for the very first time 5 years ago ...... came upon Spark People one day and the rest is history ...... I'm now 62 tired heck ya lol but lovinggggg every day I'm able to exercise and I actually have muscles now their itty bitty but they're there and alllll mine! emoticon

Great Blog ..... thank you for sharing it's so important for everyone to realize what you're saying.




emoticon
Diane

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SARAHL817 9/16/2014 11:26AM

    Unfortunately, some of my relatives stopped exercising when they hit their 30s ... and now 20-30 years later they're paying for it.
It's good to remember that exercise should be a life-long thing - do it consistently and you'll be able to do it for a lot longer!

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SUNSET09 9/16/2014 11:02AM

  Either we do it now, or suffer the consequences later! We're going to have to so something! Oh, emoticon emoticon

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SPARKED2BFIT 9/16/2014 8:42AM

    i dont think it can ever be too late to exercise. it's always beneficial at any age. i wonder with the rate of obesity in children,if it's still a required course in school like when i was growing up. I hope so.

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RAYNBOWCHASER 9/16/2014 8:15AM

    Absolutely! emoticon

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CIPHER1971 9/16/2014 5:21AM

    Too right - I wish I could help my daughters see how important it is.

Have a great day

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SUSANELAINE1956 9/16/2014 1:08AM

    emoticon I started exercising because I knew I had to, but now I exercise also because I enjoy it.

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DOILIEQUEEN 9/16/2014 12:07AM

    emoticon emoticon

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What If?

Thursday, September 11, 2014

My return to SP in early June was to track my exercise and nutrition, and to do everything in my power to bring my blood labs in line to stay off cholesterol and high blood pressure medication.

I went from no exercise except walking the dog, to a full cardio and ST program. I went from mindless eating to mindful eating, choosing foods that improved my health.

As part of the Summer 5% Challenge, I asked myself

"What If -- I completed 120 minutes of fitness activity a day every day, and kept my heart rate within the guidelines set by PolarPersonalTrainer software?

"What If -- I didn't drink alcohol or have empty calories until I had met that day's nutritional needs first?

"What If -- I set a nominal weekly target loss rate of 2 pounds a week to kickstart my weight loss?

I discovered that I was able to do 120 minutes of fitness activity a day every day during the Summer 5% Challenge, but per PolarPersonalTrainer, I could not exercise intensely every day, and I couldn't exercise intensely for 120 minutes most days. Some days a 2 mph walk with the dog to the park and back for 2 hours was the perfect "Active Recovery."

I discovered that balancing my nutrition helped my cravings for alcohol and refined foods to disappear. My reward food became guacamole instead of ice cream (I never thought I would ever willingly give up ice cream!).

I discovered that my 2-lb/week target had repercussions: SP insisted on raising my calorie range, and then Fitbit jacked up the amount of exercise I then needed to maintain a 2-lb/week loss rate. By the end of the challenge, I was exhausted and my feet needed to heel. Yes, I did it, but this rate did not feel sustainable.

My kickstart placed me 7 lbs. from a healthy weight, into a weight range that felt much slimmer and flexible. My new adventure is to calm my weight loss rate (1 lb./wk for 1 month, then 1.5 lb/wk. for 3 months), venturing halfway into the healthy weight range by February.

Mid-July I had blood labs drawn, and my cholesterol had improved markedly, keeping me off medication for at least 6 more months; I was then 15 pounds from a healthy weight. I am curious to see just how good my labs will be when they are measured again in January at a healthy weight. I want to see if other red health flags also disappear after a prolonged period of healthy nutrition.

What if... I am healthier in January than I was in my 20s, the last time my weight was at the mid-point of the healthy weight range? Back then, I maintained that weight only by rigorously controlling my diet. I did little exercise, and no strength training. What if now I eat when hungry and eat until I am just satisfied, but I also maintain an exercise program with cardio and ST?

  
  Member Comments About This Blog Post:

SUSANELAINE1956 9/11/2014 1:17PM

    emoticon job of setting and reaching goals, and learning more about yourself. emoticon

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DEBIGENE 9/11/2014 8:24AM

    emoticon emoticon emoticon emoticon emoticon

Sounds like the words of a WINNER to me !!!

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BLAZINGSWORD 9/11/2014 7:57AM

    Oh I hear you! You roar girl! Just remember, when they draw blood work, everything you have eaten and drunk in the past 3 months will show up on the lab work. I found that out in the book my daughter, (who is a doctor of nursing practice), lent me, "Diabesity" by Francine Kaufman, M.D., past President of the American Diabetes Association.

To quote, "Nothing tastes good as thin feels." Heading right our way! emoticon

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RAYNBOWCHASER 9/11/2014 7:51AM

    I will copy Ramona's statement:

GO, KATE, GO!!
emoticon

The "What if..?" question is perfect and I will use it as I work on formulating my new plan. Congratulations on your labs!

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MCFITZ2 9/11/2014 2:38AM

    Glad you were able to improve your blood work. You can go on the tracker and reset the calorie range on SP. I have to do it several times a year.
Best on continuing your journey. Your blog was inspiring.

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WENDYANNE61 9/11/2014 1:31AM

    I love the images "What if???...." conjures up in my mind! I am going to try this approach to keep myself moving forward - thank you!

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EMSSBEARS 9/11/2014 1:30AM

    Great job - I love your What if- sounds like a plan. I can't wait to cheer you along as it unfolds. emoticon emoticon

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DECLARE74 9/11/2014 12:49AM

    I have never asked myself "What if...?" But tonight I am going to do just that - thanks

and WELL DONE on realising it isn't just about the scales and making yourself healthier not just lighter

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_RAMONA 9/11/2014 12:44AM

    What if, indeed!
(such a good question)

Go, Kate, GO!
emoticon
Go, Kate, GO!
emoticon
Go, Kate, GO!
emoticon



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JUSGETTENBY42 9/11/2014 12:44AM

    emoticon

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