KHAMMOND78   13,807
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KHAMMOND78's Recent Blog Entries

Walk Away the Pounds!!

Saturday, November 16, 2013

Tonight, for the first time since I was a teenager, I actually started and FINISHED a workout routine--other than walking, which I do with my friend four days a week.

Previously, I've tried a few workout DVDs but nothing has seemed to fit. I gave Jillian Michaels a shot, but it wasn't for me at all. A friend sent me Insanity and, well, it was INSANE. I didn't come anywhere near finishing it... I barely made it through the warm-up.

So, after hearing Leslie Sansone on SparkRadio, I bought her program with fairly high hopes. It was an ultimate collection type deal, four workouts for $10 on Amazon. Can't beat that! Also, it's starting to get cold here and my best friend and I are looking for an alternative to walking outside. We thought this would be a good one.

It came a few days ago and even though I walked two miles this morning, I gave her first workout--an 18 minute aerobic mile walk--a shot. I managed to get through the whole workout!! I was exhausted. I almost quit at the half-mile--which is a big deal since I regularly walk 8+ miles per week and do sweat so much! But I didn't quit.

And when I was done, I felt so amazingly proud of myself. A rush of happiness flooded through me, I literally laughed out loud, and then I started to cry. I'm blaming that one on the endorphin rush I got from the workout. It felt so good to be so exhausted, if that makes any sense.

But what's most important to me is that I actually finished it. For the first time in 15 years I finished a workout and it felt amazing.

Tomorrow morning, I'll be out on the trail for another two mile walk, but I think I may squeeze this one in again tomorrow night!!

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  Member Comments About This Blog Post:

PINKNFITCARLA 11/17/2013 9:53PM

    emoticon I love her workouts too!

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IMAGINE46 11/16/2013 11:25PM

  emoticon I love her workouts!

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OVER_YOU_AGAIN 11/16/2013 9:24PM

    Awesome! I love Leslie Sansone's workouts!!!!

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MSGO72 11/16/2013 8:31PM

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Technology that's helping me change my life...

Tuesday, October 15, 2013

Öbecause my life could use some changes. Serious changes! I want to live a long time and be healthy (and comfortable) in my skin. So, Iím doing something to help myself reach those goals. Iíve lost (about) eight pounds so far and Iíve done it with the help of my gadgets.

The hubs always teases me and gives me a hard time for checking my gadgets so much. Well, he can bite me. Those gadgets are whatís helping me to stay motivated and accountable to myself. Technology is, rather than that thing that promotes an unhealthy lifestyle, my constant helper as I learn to make better food choices and change my relationship with eating.

Hereíre just a few bits of tech thatíre making my journey a whole lot better (notice I didnít say easier!):

1) SparkPeople: Itís such a great web community. SparkPeople makes it possible for me to track my food and nutrition, watch workout videos and demonstrations, get health advice and articles, and has an amazing supportive community. A must for me to plan and track meals, and their site is fun!

2) FitBit: Very cool little gadget. FitBit can track your steps and tell you how many (approximate) calories youíve burned. It can also track your sleep and help you see how much sleep youíre really getting. Now a days, the only thing Iíve been using FitBit for is that last little bit, to track my sleep, because sleep is really important. But after a while, I stopped using it because it was one more thing I had to track. It also links up with SparkPeople, which makes using my FitBit easier because itíll report directly to SparkPeople so I donít have to use FitBitís less than user-friendly website. Awesome!

3) RunKeeper: When Melanie and I started walking, I began using the RunKeeper app on my phone. Itís a simple app that tracks how far weíve walked, how long it took us, our pace, elevation climbed, and how many calories burned (approximate). It relies on GPS to track the distance, but itís a really neat tool that helps me to stay motivated on walks and is great for gauging progress. So far, Iíve just got RK basic, but my planned reward for losing 15 lbs is to spend the $20/yr and buy the upgrade to RK Elite. The only thing I donít like about it is that it doesnít link up to SparkPeople.

4) SparkPeople Activity Tracker: Admittedly, this little guy is a whole lot like FitBit with slightly fewer functions. I bought it anyway. Itís a little bigger than a quarter and tracks a lot of exercises, including running, walking, cycling, and daily activity (and a few others I canít quite come up with at the moment). What makes it attractive and handy is that it links directly to SparkPeople. Rather than having to use a third party application or gadget to track and report, I can just use my SparkPeople Activity Tracker. I absolutely love how simple it is. Oh, and itís very durable. Chewbacca chewed mine up and it still works!! Itís not as pretty, but it does the job.

5) GPS for the Soul: A free app that helps me stay in tune with myself. Itís clearly not an exercise type thing like the others, but this app is really neat. It reminds you to check in with yourself daily. When you do, it scans your heart rate using your phoneís camera and tells you whether youíre balanced or stressed, or somewhere in between. From there thereís a breathing pacer and guides. Each guide has some positive activity or bit of information/advice such as breathing exercises, yoga, meditation, and nature. Itís a pretty easy way to take a few minutes out for yourself each day and do something for your peace of mind.

Thereíre a few other apps, sites, and gadgets I really like that help me to stay focused, track and see progress, and to connect, but these are the ones I use/like the most. These are the ones that are helping me to remember what Iím doing and why, even when I feel unmotivated by naysayers. These are the ones that will be with me as I reach and maintain my goals! :)

((Cross-posted from my personal blog: prettypessimist.com))

  
  Member Comments About This Blog Post:

LEAH57 10/17/2013 8:25AM

    Read your blog because Carla commented on it, and I saw it on my feed. I'm a gadget geek, too!

I had a Body Bugg, but gave that away. Have a FitBit now. Haven't gotten the SparkTracker, but will see if I can chat with Carla about it also.

I use Endomondo for my outside tracking. Never heard of GPS for the Soul, so I'm going to look for it in the Play Store!


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PINKNFITCARLA 10/16/2013 10:59PM

    You sound just like me! I have a bodymedia, fitbit and spark activity tracker and I use RunKeeper daily! I wear my BMedia because I had already paid for the membership til January 2014 and I don't want to waste the money I spent. I love my Fitbit and still wear it since I just got the Spark tracker this week. I'll likely give my Fitbit to my daughter if I decide to use Sparks instead. So far, the BMedia and Fitbit are pretty close in sleep, steps, etc., but the Spark tracker shows WAAAAY less steps. Because of that I'm not sure I'll keep using it. I have been wearing it on my bra and I read that it tracks best attached to a shoe. I'll have to play around with it to see. For example, I walked 2.7 miles yesterday and the Fitbit and BMedia were right on track, just a few hundred steps off of each other but the Spark tracker said I only walked 878 steps :-( I have so many other fitness apps on my phone, but rarely use anything except RunKeeper. All of them have really helped me in my weight loss journey.

Keep up the great work!

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THINFITFEMINIST 10/16/2013 6:12AM

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HOTPINKCAMARO49 10/15/2013 10:29PM

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Soooooooo Hungry...

Sunday, October 06, 2013

I am really struggling today. Normally, I eat three smallish (300 or so calorie) meals and three snacks. Since my diet plan calls for upwards of 1700 calories a day, I try to eat as closely to that as possible, but generally don't like to go over 1500 calories. Today, I've budged for all my meals and snacks, I can't eat much more right now, but I'm starving.

I've actually starving all day. I would literally eat ALL DAY LONG. All day. I'm incredibly confused about what I should be doing about this.

I'm eating more than enough protein: 30 - 50 per meal. I've read protein would keep me full, but it's not doing any good.

Everything I've read on the site, and in the Spark Solution book, says that if my body says I'm hungry, that I should eat to keep up my metabolism. But, I can't possibly do that. I can't possibly eat all day long without eating way, way over my daily nutritional allotment.

So, I need some advice. What do I do about being hungry? What do I do about wanting to eat all the time, all day long? I was so hungry this morning, after my workout, that I had a snack and 4 mini Hershey Special Dark bars (ugh!)... and I don't even much care for dark chocolate. I was just so, so hungry.

Help me out here.

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  Member Comments About This Blog Post:

E_TUCK 10/7/2013 9:10PM

    I keep a bowl of mixed nuts in my drawer at work...if I find that my stomach starts to scream before it's time to eat, I just have a small handful. Yes, nuts have fats, but they're good fats, and that combined with the protein and fiber will help you feel full until your next meal. Also, for your snacks, try for protein rich snacks...yes, fruits are good for you, and bananas are full of protein, but they're also like Chinese food, 20 minutes later you're hungry again. I personally find that the nuts help me a LOT.

A good friend of mine who is very much into fitness and nutrition has asked me this question: "Who's the boss; you, or your stomach??" Your stomach is going to need some time to adjust to this new way of eating, and it's going to eventually shrink to the point where the quantities of food you're eating will be enough to keep you feeling full and satisfied all day long.

Side note: If you're working out as well, you do need to eat more.

Don't give up, you can overcome anything!! :)

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LOTUSBURGER 10/6/2013 4:47PM

    Drink more water, drink some hot bullion soup throw in some thin sliced celery and green onion.

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ALICEART2010 10/6/2013 4:08PM

    Do you have vegetable and fruit you can snack on? I always hear that drinking more water will curb your appetite too.

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MJRVIC2000 10/6/2013 3:42PM

    Remember that there is a BIG difference between making a DECISION and making a COMMITMENT! God Bless YOU! Vic.

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Building a Workout Plan

Monday, September 30, 2013

So, here I am, watching SparkPeople workout videos (just watching them, mind you, not actually doing them yet) and it occurs to me that I have no idea how to build a workout plan or how often I should be doing any of these videos. How many I should do a day, whether I should combine them with other forms of exercise, whether I should do a core workout on the same day I do cardio, etc. I'm officially lost.

Then I look around me. I have a TINY living room, we're talking like 14' x 12'... maybe. And it's made smaller by the fact that there are 10 somewhat heavy pieces of furniture in this tiny space. So, my available workout space is like 6' x 10' or so. That's workable. It's enough space to do Wii Fit, to spread out a yoga mat, to use my new Gold's Gym fitness ball, but not enough room to spread out or do any workouts that require a lot of room (like dance-type workouts).

But, I have a few pieces of exercise equipment. I really need to get little hand-weights of some sort, but I'm doing okay for the time being. I bought Jillian Michaels 30-day shred, I've got some yoga DVDs, and my fitness ball came with a workout DVD. I'm set(ish), but none of that changes the fact that I don't quite know how to put it all together to make something the will give me the appropriate workout.

So, I'm going to try to outline, really vaguely, what I want to try to do and go from there. Any suggestions would be greatly appreciated. Here's what I've got so far...

S - Cardio (Walking) 30-60 minutes
S - Cardio (Walking) 30-60 minutes
M - 5-Minute Beginner Abs Workout w/ Ball
T - Cardio (Walking) 30-60 minutes
W - 5-Minute Beginner Abs Workout w/ Ball
R* - Cardio (Walking) 30-60 minutes
F - 5-Minute Beginner Abs Workout w/ Ball

Everyday: Boot Camp Workout from the 7-Day Bootcamp Workout (I joined the 28-Day Bootcamp Challenge group).

I suppose I'll see if this is too much for me at this point when I get started. I've already been doing the walking on Sat, Sun, Tues, & Thurs, so I'll start by introducing some of the other workouts and go from there.

Okay, whew!! Wish me luck!!

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* R = Thursday (I got into the habit of using R for Thursday when I was in college and the schedule uses R to represent Thursdays).

  


A Personal Best...

Thursday, September 26, 2013

I walked this morning with my friend, something we do 4 days a week now. We normally do about 1.4 miles, a bit more if the spirit moves us, but today we walked all the way from one end of the trail to another, a whole 2.8 miles!

Not only that, but we did it at a pace that's about 1 full minute faster than usual. Our starting pace was 23ish minutes per mile when we started walking several weeks ago, but we'd gotten it down to about 20.5 minutes per mile or so. Today, we walked twice as far as usual and we did it at a 19.5 minute per mile pace.

I feel so, so good about myself. I also feel exhausted, my legs feel like jelly, my fingers were swollen up like sausages, my hamstrings are killing me (but they were when we started), I feel vaguely like I might toss my cookies, and my face is crazy red, but I also feel amazingly proud of myself!

At the end of trail, the sun was coming up through the trees and I got this shot...



Such a beautiful morning. Not only that, but one day a week she and I are going to start writing together again (we're both writers, we met in college where we both earned our BAs & MAs in English). We'll start doing so again next week. Making us doubly productive.

If anything, today's triumph has made me realize that I absolutely can do that 5K I'm wanting to register for next year. I have plenty of time to train between now and then, and if I can walk 2.8 miles now, at my heaviest, I can certainly do it when I'm better shape!

Now it's time for me to have a snack. I hope y'all are having a lovely morning, wherever you are!!

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  Member Comments About This Blog Post:

CORINNEP01 9/26/2013 10:01AM

    WTG!!! Thats awesome!! Keep up the good work and the positive attitude emoticon

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SUNSHINE99999 9/26/2013 9:52AM

  well done. I love those personal best times. emoticon

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