ROXYZMOM   74,528
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Got A Plan??...

Sunday, January 12, 2014

Today's Fatloser coaching session focused on planning. "Preparation is necessary for survival".

I will act on whatever I am feeling, so I need to have a plan to meet challenges that can de-rail my goal.



I thought about my training plan for my upcoming Half Marathon. I researched different plans, reviewed my nutritional needs, read articles at the Runner's World web site and took into account suggestions from my running friends. I have given myself enough time to get through the training I picked to realistically achieve my goal of earning a new PR.

I need to treat my food diet the same way. I track all my food and am staying in the recommended calorie range, but I still have to "tweak" the nutrients.

So today I spent two hours at the market reading snack labels. I need to add fiber and protein to my diet, while staying in a lower calorie range. I found several different options, all are individually packed. It is more expensive not buying bulk, but I know I have a problem with portion control so this works better for me.

During the coaching session, Siebold suggested practicing what to say when one is out with friends/family and they may be pushing unhealthy food choices. That normally doesn't happen to me, I have always eaten strange stuff compared to everyone else. But, I decided to say "I am training for the Delaware Half Marathon and have to eat healthy".

So, today my husband and I helped my younger son move into his townhouse. (We are now kid free again - yippee!) We all had an early breakfast and by 2:30 were done moving his stuff in and all were hungry.
So we hopped in my husband's truck (my son's two roommates included) and the typical conversation started over where to go to for lunch. My son suggested Mexican - my husband said "no" he had that yesterday (I thought thank God!), my husband brings up a cheese steak - pizza place (I gave him a "ewww, no" look) then one of my friends brings up Red Robin. My son pipes in "my mom can't eat anything there" (he is looking out for me). His friend asked me why...and I say..."I am training for the Delaware Half Marathon". The boys all-knowingly say "Oh". But I do tell them I can get something at Red Robin. So, I sit down, grab the menu, grab my phone and figure out what to get. Turns out they not only have Gardenburger on multi-grain buns, but I could sub it for a boca vegan burger which saved me another 30 calories. I told the waiter to hold the Dijon sauce, add jalapenos and lettuce and I subbed steamed broccoli for the fries, added a fresh fruit cup and I was set :)

Another thing that today's session covered was planning to still do exercise no matter how busy I am during the day. I thought of how I have used that excuse in the past. My training right now is about 35 mins long. I have to make sure I fit it in every day. When I am on vacation next week in Florida, I plan on running every day. I plan on biking too.

So, tonight after moving my son and getting some housework done, I hopped on my treadmill and did my HM training. I then did a 20 minute yoga workout I found on YouTube. -- NO EXCUSES

So, remember...





  
  Member Comments About This Blog Post:

WATERMELLEN 1/14/2014 8:22PM

    Great preparation including prep on the fly at the restaurant with your phone. Like the fact that you were prepared to "stick up" for yourself, asking for substitutions etc. Yeah!!

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JUST_TRI_IT 1/14/2014 7:50AM

    With this kind of preparedness, you are going to rock your diet and the marathon!

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MBTEPP 1/14/2014 12:08AM

    Every little success gets you closer to your goal! emoticon

Stay Strong!

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FUSIONFITNESS3 1/13/2014 10:11PM

    You're learning lots.

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JAXMOMMY 1/13/2014 6:57PM

    Awesome! Great planning and great choices! AS you know I'm a sucker for the Mexican food too! Glad Hubby got you out of that one! But, most places do have grilled chicken salads and salsa is a great dressing! I just need to remember to order that way! HeeHee! Be proud!

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MARGARITTM 1/13/2014 9:31AM

    Can't wait for the race report!

Tough running outside in most of the country Florida sounds great!

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ONMYMEDS 1/13/2014 9:14AM

    Nice job. Good luck on your HM. I'll be looking forward to the race report.

emoticon

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EDENZMOM 1/13/2014 8:54AM

    you really know what you want, and you're sticking to it.
Good job! Im even looking forward to your race!

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SABLENESS 1/13/2014 6:51AM

    Way to go! I'm telling myself, "I'm tired, I don't want to, and I don't have time are not acceptable excuses." Only "I'm sick" or in the middle of an emergency will do.

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PMRUNNER 1/13/2014 5:45AM

    Great plan, keep up the training and focus! Many blessings!

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DOGLADY13 1/13/2014 4:42AM

    You had an excellent day! The discipline required for mental toughness will be a huge help on marathon day. It is the 3rd leg of your training: nutrition, exercise and mental toughness. You own this!

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INFLATED 1/13/2014 12:37AM

    I am training for the Delaware Half Marathon and have to eat healthy" is a great idea!

I have hoarding tendencies. Once I get something, I have a hard time letting it go. I have forced myself when I buy clothes or shoes, for every item I buy, 2 items of clothing or pairs of shoes must leave the house permanently.

I saved newspapers and boxes that things came in from the store to use as kindling in the wood stove. Since we aren't using it, we got rid of three big boxes of paper/cardboard tonight.

The thing about keeping stuff is that it steals your time cleaning it and taking care of it and you might not even use it. I follow Flylady.net to help with these tendencies and our son was pleased with how much we tossed tonight.

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PANFRIEDTROUT 1/13/2014 12:23AM

    thanks for writing and good for you for not only having a plan but following thru on it.

emoticon emoticon emoticon

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MWWENSIN 1/12/2014 11:05PM

    Running in Florida should be alot easier and you can run outside the natural way. Good luck on that half.

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Courage and Mental Toughness...

Saturday, January 11, 2014



Courage was mentioned during today's Fatloser session. My mind continued to focus on this word after the session was complete.

Webster's dictionary defines courage as:
"mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty"

We must be mentally tough to take the courage to begin a new challenge in our lives, in this case, losing weight.

We must be mentally tough to scale all of the obstacles as we move closer and closer to our goal.

And, even though some of these obstacles (emotions, peers) may cloud our vision to our goal, we must move past them and use our mental toughness to stay on course.





  
  Member Comments About This Blog Post:

INFLATED 1/13/2014 12:14AM

    I give in to how food tastes, this was the first video I watched at Fatloser.
It is the reason I have been overweight since I was 19 and I am 62 now.


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WATERMELLEN 1/12/2014 9:28AM

    I'm one of the others here at Spark following the fatloser 21 day series -- hope you're finding it as helpful as I am (tough tough tough as it is!!)

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DOGLADY13 1/12/2014 7:28AM

    I saw that my friend OVERWORKEDJANET commented on this AND that you are doing the fatloser.com program. I am also, so I thought I'd visit and send you some encouragement. The fatloser.com program is probably one of the best things I've done since I signed up for SparkPeople. It is really helping me.

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OVERWORKEDJANET 1/12/2014 7:07AM

    I like the quotes!

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WONDERGALE 1/12/2014 1:10AM

    Thanks for sharing! emoticon

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SMITTY4RL 1/11/2014 8:29PM

    Great reminder! Love the John Bingham quote--it's been my mantra for a while ;-).

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JUST_TRI_IT 1/11/2014 3:30PM

    It does take courage..it takes courage to confront our own humanness and be string in the face of the questions, the challenges... Great blog!

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SPAMUNDY 1/11/2014 3:13PM

    Great Blog, you're an inspiration over and over again. Thanks! emoticon

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MAMMER3 1/11/2014 2:25PM

    Courage means so many different things to different people, Its an amazing word and a great blog!

Thanks :)

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SUNSHINE20113 1/11/2014 1:30PM

    So true

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JAXMOMMY 1/11/2014 1:00PM

    Ain't that the truth!?! It takes courage to make those changes we must make! Thanks!

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SABLENESS 1/11/2014 12:48PM

    Amen and thanks for motivation!

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-WRKNG2ABTTRME- 1/11/2014 12:19PM

    Good food for thought. Thank you for sharing this!

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Why Am I Fat? Good Question!

Wednesday, January 08, 2014

Why Am I Fat? was one of the homework questions from Fatlosers.com

At first I wrote because I don't eat correct portion sizes, I eat crappy food, stress, I gave up, I hate diets, I took a break from running and I want to eat everything all my skinny friends can eat!

But, as I ran on the treadmill I really started to think about it.

I have NEVER felt "skinny".

Why??

I cannot say I was heavy growing up. In fact, looking back at my pictures growing up, I was a really good weight.



(I am in the middle)



This was when I was 14 years old. I seriously thought I was fat. I remember getting this picture taken.

Why did I always "feel" fat? My parents ALWAYS told me I was. I was never allowed to have potato chips, cookies, etc. I was told I had a "baby belly". To this day, if my parents are around and I eat a roll I feel guilty!

Why did they do this? I have no idea. I think they really thought I was. My mother has always weighed 105 lbs. She eats healthy all the time. She works out at a gym 2 1/2 hours every day. She weighs herself everyday. She has more self-discipline than anyone I know. She is small boned. There have been times when I have fit in her clothes and I weighed 116 lbs. So, physically, I know I could never weigh 105 lbs.

Sorry to ramble - I guess I am still throwing it around in my head.

So, today, the fatloser coach said answer the question and then "let it go".

And, that is what I am going to do.





  
  Member Comments About This Blog Post:

WATERMELLEN 1/12/2014 4:49PM

    What an adorable little girl, what a pretty young teen!

Too bad you received the messages you did.

That mother daughter relationship is the toughest one ever (for mothers AND for daughters!!)

As you say, let it go . . .

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JUST_TRI_IT 1/11/2014 3:36PM

    Deja vu!! It is amazing to me how common our experiences are ...somehow we are wired to at least be conscious of our weight..which might be a good thing. And then, we grow up in a society that seems to see this Achilles heel and go for it...we come out of it with a weird sense of what we should look like.

Great blog!


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POSITIVE41 1/11/2014 7:21AM

    Great blog - our attitude and how we feel about ourselves can really be an obstacle to getting healthy. I think that is what it is all about. Liking who you are, what you look like, and appreciating your body. The rest will come from there.

The pictures really hit home with me, when I don't like how I look in one, I try to remind myself in 10 years I will look back and think I look great - why not look at it now and think that thought now?

Good luck with your journey!

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INFLATED 1/11/2014 1:33AM

    My Mom told me to wear a girdle. I had a younger friend that was flat in the abdomen, I wasn't in my teens, even though I was within a normal weight range. I was miserable in a girdle. The same friend also had a tighter behind and I was envious, but never told her.

We are different. We can look different and still be healthy and fit. My Mom, when she was still verbal, thought she was fat. When she died and they bathed her body, she was very thin. I think some of it is mental and has nothing to do with our weight.

After many years, I found my old friend on Facebook, she does miles of running or many laps of swimming and Irish dancing. She is still thin. She kept active even through breast cancer when I lived a sedentary life.

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OVERWORKEDJANET 1/9/2014 8:56PM

    Cute school pics.
You look awesome at any age!
We have to let our mothers go....

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STRIVER57 1/9/2014 3:41PM

    but you're not fat. maybe you were at some point (not in those pictures), but you're not now. didn't you think of answering that? if you didn't, doesn't that say something … sad?
hugs … (and you'd get hugs if you were fat, too. but you're not).

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KRISZTA11 1/9/2014 2:38PM

    You were a cute child and a beautiful young girl, without any extra weight. Such hurtful remarks can distort realistic body image : (
It is good you thought it over and are ready to let go.
emoticon

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EDENZMOM 1/9/2014 8:13AM

    That is a very thought provoking question. I know it was the same at my house growing up: my mother was 112 lbs her entire life. and made it known to me. I remember sitting in elementary school watching my best friends with a bag of ketchup chips, and another plastic bag with SIX chocolate chip cookies or oreos in it... and they would eat everything! they would go home and have pudding after school and snacks galore. My house... there were never any chips or cookies. We had cheese or nuts of veggies. and i wasn't allowed snacking after school or after dinner. I find myself trying to run the same tight ship today with my daughter (thank you for the realization)... but where is this trade off? do you get sick of junk food when it's readily available to you daily in grade school, and you dont want to even look at it as a young adult when your metabolism starts catching up with you? maybe that's the psychological secret to all of this?? thanks for the food for thought, hope you have a great day

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SMITTY4RL 1/9/2014 7:09AM

    NO ramble, you're obviously thinking hard about the subject. Good blog, makes me wonder about my past, too, and what's in it that drives me to eat so much. I'm on day 2/3 of fatloser, so thanks for preview!

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SUNSHINE20113 1/9/2014 4:27AM

    It's amazing what labels do to us, especially when they come from our parents! Thanks for sharing - it's definitely a good question.

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FUSIONFITNESS3 1/9/2014 1:01AM

    Wow! That's a thought provoking question which isn't answered in one short statement for me. These last 20 months I've reflected on this more and more and each time as I journey I discover deeper answers to that question. (Like you I have done a lot of my reflecting on the treadmill or stationery bike) What I struggle with most is the messages I've received early on already from family, friends, community, and society about how to measure if you're fat. I now know that those measures were unfair and unrealistic and only multiplied my poor physical self image which led to my obesity. Oh, I was always overweight but at 13 I knew more about dieting than the average teen and started my yo yo journey through life.

Glad you've been able to identify another reason for your weight struggles because it is only in identifying these causes that we can determine to let go of them. Congratulations on letting this go and allowing yourself to move forward.

Thanks for sharing thoughts.

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OOLALA53 1/8/2014 10:15PM

    I don't know you, but when I saw the title of your blog today, without even seeing you, my first response was, "Are you sure you ARE fat?" Because I see so many women getting it wrong.

At one point in my 50's, I did go into the low obese range, but when I first was told to lose weight, at age 12, by a DOCTOR, I was in the normal BMI range. Thanks a lot. Of course, this worried my mom, and the disapproval began, although to her credit, it was mild, as she did it more out of fear that she wasn't being a good mom than any true evaluation of me. She knew I wasn't as slim as some of my peers, but so what? I was fine. However, as time went on, both my parents and I got influenced by the dang Twiggy generation, and the rest is history.

So even though I was only mildly overweight most of my adult life, I thought of myself as very fat. Even when I one day noticed myself in a store window and realized that I wasn't huge, as I felt, the feeling didn't go away. And I went on to gain even more weight.

Which is not to say that an obese women should look in that store window and feel revulsion. It's just an objective truth. And it doesn't make her a criminal! Her FEELING like a criminal just ends up making it worse.

I've actually found that if I'm eating moderately, getting hungry for most of my meals and not stuffing myself, I FEEL thin! This was true four years ago when I had my turnaround and started my program, and it has stayed true through a 40-lb. loss. I started feeling thin very early on! Feeling thin is more a matter of eating well than being thin. Getting regular short bursts of exercise boosts that feeling even more. But honestly, sometimes I eat a little too much and I feel "fat" again. Now I know it's an inaccurate feeling. I relabel it as "really full", and I pretty much just live with it until my body uses the food and I feel on an even keel again. Getting upset about it makes it worse! It's not a moral issue! I learned that one the hard way, but it was so worth the effort.

I affirm that peace with eating is within the reach of us all.

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PLMITCH 1/8/2014 10:07PM

    Good plan. I wonder sometimes if "fat" is a conspiracy. Then again I look around and really rethink that. In any case, you have to be careful not to get sucked into the mess. Use some benchmarks that are generally acceptable (i.e..BMI) vs the media version of "fat" (which sadly is equivalent to a bean pole) to determine where you are at. I bet you are in a better place than you think!

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THEATERMAMA 1/8/2014 10:03PM

    YES!!! I had a fat overweight father who my mother divorced -I look like my father. My mother was tall and waifish like my 19 year old son, I was built like my father and I wasn't fat I am wide bodied like the women on his side of the family and large breasted - my mother wore an A cup and she had to use padding to fill it in, I wore a DD and was busting out of it when I was 13. Needless to say to her I was fat, she put me on diets, shots, exercises etc since I was 12 and until her death 15 years ago she fixated on my body so therefore I fixated on my body. Champion yoyo dieter here. I look back on those pictures and I was actually quite thin.

I have been at 200 and 220 for the last 15 years since she died and maybe that has something to do with it. It is time to forgive her and let it go. I accept that lanky is never going to describe me but voluptuous and shapely just might.

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GOOSIEMOON 1/8/2014 9:42PM

    emoticon

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STRIVERONE 1/8/2014 9:38PM

    People who want to lose fat are not necessarily "fat". They may be overweight or may even have healthy BMIs but would like to move to the lower end of that range for their own reasons. That question could be difficult for many to answer.

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LIFEINTHEZONE 1/8/2014 9:37PM

  The short version of a long story. When I weighed 118 pounds in high school, my long term boyfriend (who I later married) told me that I looked good but I would look even better if I weighed 108 pounds. At that point in my life, I wore a size 5-7 and was too fat to wear a 2 piece bathing suit. I think we call that poor body image and unless you have been there, you don't get it. Now 40 years later, I don't weigh 118 pounds, I weigh 200 pounds and I don't feel any worse about my body now than I did then. I look at those old pictures and think "how could I think I was fat?" I have decided I am going to make this all about me. Being kind to me. Loving me. And I told myself today that I think I am addicted to my walking. I will get back to the gym but I love my walking. emoticon

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Cravings? Hmmm....

Tuesday, January 07, 2014

I completed the Fatlosers.com #3 & #4 coaching sessions over the past two days. I am still going over #3 in my mind. Part of it had to do with cravings.
What are my cravings? That stumped me. I don't really have a sweet tooth, I have never been a baker and only buy pies, cookies or cakes if company is coming over. I have never been one for ice cream - every once in a blue moon I may buy a junior cup frozen yogurt. I keep caramels and chocolates on the counter for my kids and guests and never have the urge to eat them. And, I am not into potato chips. I will eat nachos if they are in front of me (my husband loves to order them as an appetizer). And I don't see that as a craving, I see it more as a "I am hungry, waiting for dinner, the waitress brought this out first and I can't say no anymore problem".

Today the idea of red wine came to mind. If I cook a really good meal or we go out to a nice Italian restaurant, I do crave it with my meal. I love holding the wine glass, the taste, and the warm feeling I get from it. I am a "light weight", so I don't drink a ton of it, but I do enjoy it on occasion.

Why this is a problem? Because my will power for food goes down the tubes when I drink it! I noticed I will eat a roll with butter, appetizers friends order and too much dinner! So, while I drink one glass of wine at 110 calories, it's really 800 calories with all the splurging! This tasty glass of red wine can totally derail all the work I am doing!

So that is one area where my mental toughness is going to have to show. What will I do to avoid this craving? I will order sparkling water with lime.
I will tell everyone I am focusing on eating healthier.

I did complete my iFit HM training #6. I am to the point where I am looking forward to it now!! I ordered a Yoga for Runners DVD today from Amazon with gift cards I received for Christmas. I also ordered a 1 year subscription to Runner's Magazine along with their cookbook. I love gift cards!


Here is a picture of the Elk River today -- too cold for the geese!:



Stay warm!! And remember:







  
  Member Comments About This Blog Post:

MAMMER3 1/8/2014 3:00PM

    I agree with the wine! I never loves sweets, I am more of a salty person but if it is not in the house I don't bother. I will buy a bottle of wine and have a nice meal and have a glass or 2, then the garlic toast comes and more parmesan cheese please!! All this adds up and next thing you know I wonder where my calories went.


Stay strong and I am right there with you!! Love reading your progress ;)

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EDENZMOM 1/8/2014 10:09AM

    Sounds like you've been doing great, and very happy to hear that you're motivated and have goals. i will check out the free trial, as well as the 5% winter challenge... I really need someone to work with, my boyfriends' good... but his cravings are out of control, and they become my indulgences!!
Looking forward to your blogs and motivation. keep it up :)

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KRISZTA11 1/8/2014 7:19AM

    Great blog! It is a pity you can't enjoy your glass of red wine because of the side affect, if it was not the case it would be a healthy habit to drink a glass of wine with dinner...

Alcohol has the same effect on me, but I don't miss it very much.
I have this problem only at my and DH's birthday when we have caviar and champagne : )

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LIVE2RUN4LIFE 1/7/2014 11:28PM

    emoticon

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SHARON10002 1/7/2014 10:56PM

    Good job of analyzing! I wish you luck with cutting out the wine. I love my wine with dinner. To me wine compliments the food and visa versa. And I'd give anything not to have my sweet tooth!

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INFLATED 1/7/2014 10:32PM

    Your blog about thinking about everything and being mentally tough, caused me to do some self-reflections of my own. My doctor said, "When was the last time you weighed 125 pounds?" It was in when I was in high school. So all of my adult life except for two times when I lost down to 140 pounds, I have been overweight. When I got that low, I went back to gorging on whatever I liked. I was more active, but that changed as the weight came back.

Comment edited on: 1/7/2014 10:34:19 PM

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FUSIONFITNESS3 1/7/2014 9:17PM

    Sometimes the answers don't come easy as they require some deep, hard thinking and reflection. Glad you were able to identify an area you can work on. You will do well I'm sure. Sparkling water has become my drink of choice too.

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SABLENESS 1/7/2014 8:51PM

    You are doing emoticon
About job offer, absolutely! I'm both excited and nervous! emoticon

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-WRKNG2ABTTRME- 1/7/2014 7:24PM

    Best wishes

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JUSTME9898 1/7/2014 7:22PM

    You made a great analysis of your pattern. Good luck with your plans.

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Invite to the Winter 5% Challenge...

Monday, January 06, 2014

Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the Winter 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise & healthy lifestyle habits. There is a spot for maintainers, too!

I have participated in two 5% challenges. I lost weight and learned more about nutrition and physical fitness. And the support is awesome! This round, I hope to return on the "Shooting Stars" team.

Lets have fun, make new friends and get in shape this Spring!

Here is the link:

www.sparkpeople.com/myspark/groups_indiv
idual.asp?gid=61733

PS The Winter 5% Challenge Community closes (becomes private) Wednesday midnight. If you would like to invite your friends, now is the time to do it. No late entrants will be accepted, cutoff is Wednesday.

Hope to see you there!!






  
  Member Comments About This Blog Post:

KENDRACARROLL 1/7/2014 4:22PM

    I can proudly say I don't have 5% to lose :)
Wishing you much success.

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IMREITE 1/7/2014 1:11AM

    i already joined a couple days ago. the 5% weight loss seems very doable and if i do a couple successfully i should get to ny goal weight loss for the year. i am not on a team yet. just waiting to hear back.

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LAURANCE 1/6/2014 8:23PM

  Maybe I'll do this. I am going to lose weight anyway.

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-WRKNG2ABTTRME- 1/6/2014 7:14PM

    Best wishes with the challenge. See you there!

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