Tuesday, January 29, 2013
As anyone in my BLC family knows, I *LOVE* getting to use my pretty purple bingo dauber. This weeks challenge is one of those times. This blog should, technically, take care of three of the squares on my card and move me closer to a complete black out. Something I hate is math. A blackout means I don't have to do any. Thanks for pointing that out, CHARLIE215.
Okay, here we go:
Forgive yourself for one thing in your past -
Something that I'm extremely mad at myself for is the way I treated myself and my boys in the first three years of my life as a parent. Looking back, I realize that, emotionally, I was in a very bad place. I'd like to diagnose myself as having post-partum depression but I think my real reason for the way I acted was that I was unhappy BEFORE I got pregnant and did nothing to fix it. So I ate. A lot. And I drank. Often. I folded into myself and tried to pretend that everything was okay but, at one point, I realized that not only did I not love myself but my love for my sons was only "theoretical". Horrible, huh? It took seeing a photo of myself at my second son's first birthday to snap me out of everything. I gave up drinking. I gave up caffeine & soft drinks. I gave up finishing what my two toddlers didn't. I started walking. I separated from my husband. I started caring about myself and then I fell in love with my boys.
I'm in a place now where I do love myself. I definitely love my children. Colin turned 16 yesterday, Logan is 14 and Emily is now 15 months..... they are definitely my entire world. I have to let go of that lingering anger at my younger self. She's gone. She's matured. End of story.
How will your life change when you reach your fitness/weight goal? How will you feel?
Well, this one's kind of easy because I'm where I want to be. I feel awesome. I love the way my body allows me to do pretty much whatever I ask it to do. THAT'S WHAT CHANGED. Hauling my 180 pound former self up the stairs to do laundry used to be a larger chore than the laundry itself. Now, I train for some of my events by running stairs. Lots of them. I don't have a lot of limitations. This is definitely cause for celebration.
Plan your meals for the next week.
Breakfast - cheerios (a 50/50 mix of banana and chocolate flavours), a cup of skim milk, a banana, coffee with cream.
Lunch - I've stocked up on good soup flavours and the winter chill is here this week. I'll be pairing my weekday soups with a sandwich (or half a sandwich depending on the calories in the soup).
Tuesday: Frozen pasta dinner (pre-run) & caesar salad (post-run)
Wednesday: Colin's birthday dinner is at an Italian restaurant. I'm not sure yet what that will be. I'll be watching my calories during the day. At this point, I'm thinking a good slice of authentic pizza and a green salad.
Thursday: Salmon, teriyaki noodles and steamed vegetables.
Friday: Chicken fajitas, mexican rice and salad.
Saturday: (breakfast) Homemade waffles with fruit, bacon & eggs. (lunch) leftovers from the prior weeks meals - TBD. (dinner) beef tacos, southwest salad
Sunday: (breakfast) Oatmeal & a banana. (lunch) soup (dinner) homemade BBQ burgers, yam fries, salad
Wow - that was harder than the "forgive" portion.
Time to watch my dvr'd episode of "Biggest Loser" and get ready for bed. It's going to "feel" like -37 with the windchill in the morning... Joy, oh freakin' joy. Can't wait. Good thing I love my job.
Tuesday, January 22, 2013
Click on the link to get the details BUT here are the ways in point form:
1. Donít obsess over the scale
2. Slow and steady wins the race
3. Get a team together
4. Understand exercise is more than burning calories
5. Donít be hungry during the day
Tuesday, January 22, 2013
BLC-WIDE WEEKEND CHALLENGE!!!!!!!!!!!
BLC20 was the round of NO EXCUSES and we are jumping right into BLC21 with the same notion. It's time to set aside your excuses and JUST DO IT!! The following "BLC-WIDE WEEKEND CHALLENGE" will run from Friday 1/18 through Monday 1/21.
D: DECIDE to just DO IT. Have a break-through this weekend. Attack anything that has been holding you back. It could be something you fear. Maybe something that makes you feel silly. Something that you think you can't do. Have you told yourself that you're too old/heavy/out of shape to do something? Maybe you've been putting something off for tomorrow, and tomorrow hasn't ever came. Tackle it, DO IT. Need some ideas? Ask on your team chat thread, your teammates may have some ideas that help spark you! Set a goal of 1 obstacle to overcome. Can be done anytime Friday through Monday. One time points awarded. 100 points.
O: OXYGENATE you body. Do your cardio. Do an activity that raises your heart rate and makes you shine with sweat and pride for at least 20 minutes. 25 points per day that you exercise at least 20 minutes. Max points for 4 days = 100.
I: INTERACT. TWO parts to this one - FIRST post on your chat thread with real information about you - what's important to know about you AND SECOND respond to your team members who post. Don't worry, you don't have to reply to EVERY person, just acknowledge or respond to at least some of your teammates. Is there someone that makes you smile? Laugh? Say "me too"? LET THEM KNOW. These connections will help carry you through the next 12 weeks and *beyond*! 25 points per day that you INTERACT on your team chat thread. Max points for 4 days = 100.
T: TRACK your nutrition. It would be great to be able to stay within your calorie range, but the real focus of this weekend is to get familiar with your food tracker (it doesn't matter if you use Spark, an app, or a paper napkin). Knowledge is power. Know what you're eating! You don't have to be perfect to earn points. Log at least 1 meal to earn 10 points. Log every BLT (Bite, Lick, Taste) for the entire day to earn 50 points! Max points for perfect logging for 4 days = 200.
Your captain will let you know how you are to report the challenge points earned for your specific team. PLEASE be timely to ensure that your score counts for your team. Remember, we're not looking for Perfection. We want you to give it your best effort but don't be detoured by an ALL OR NOTHING mentality!
D: One Time Points = ( 100 / 100 )
O: F (25 / 25 ); S ( 25 / 25 ); S ( 25 / 25 ); M ( xx / 25 ) = ( 75 / 100 )
I: F (25 / 25 ); S ( 25 / 25 ); S ( 25 / 25 ); M ( 25 / 25 ) = ( 100 / 100 )
T: F ( 50 / 50 ); S ( 50 / 50 ); S ( 50 / 50 ); M ( 50 / 50 ) = ( 200 / 200 )
Total: ( 475 / 500 )
Friday, January 18, 2013
This weekend my "just do it" is to stay within calorie range. I'm going to track it all and plan ahead as much as possible. I'm supposed to go out for a friend's birthday dinner tomorrow. My plan is to check the menu before I go and see what my best options are based on nutritional value and calorie count. Hopefully, I'll get my gold stars, too.
Tuesday, January 15, 2013
FUN = (25 points per day) = Spend at least 10 minutes each day doing something FUN and active. It must be something that involves more body motion than watching TV or reading a book, but with no exercise or calorie burn requirement.
** BONUS ** = (25 points for weekend) = At least 40 minutes of FUN over the four days (can all be the same day).
IN AND OUT = (25 points per day) = Track your CICO (Calories In and Calories Out). Post them either daily or all at once on Monday.
** BONUS ** = (25 points for weekend) = Track all four days. (In range not required - but obviously better for you.)
REST = (25 points per day) = Get at least 6 hours of sleep each night.
** BONUS ** = (25 points for weekend) = Get at least 30 hours over all four days (include naps if they are solid rest).
EDUCATION = (25 points per day) = Learn something interesting about one food you eat (does not have to be nutritional) and share it with your Team or in a blog.
** BONUS ** = (25 points for weekend) = Have one of those be a new food or new recipe to you.
DO MORE = (25 points per day) = Amp up your workout for that day by adding some more pounds, some more reps, or some intervals. Push your boundaries.
** BONUS ** = (25 points for weekend) = Stretch at least 10 minutes after each workout. (Minimum of 2 days with workouts and stretching to earn this.)
UPLIFT = (25 points per day) = Make a positive statement or affirmation that starts with "I can", "I will" or "I am". Ideally pick a negative phrase you regularly think or say and turn it around. (e.g. "I can't make time for myself" turned into "I will make time for myself".)
** BONUS ** = (25 points for weekend) = DO! Act on at least one of those statements and tell your Team about it.
PLAN = (25 points per day) = BLC#21 is almost here! Take a look at your calendar for these coming weeks. What difficulties are you likely to face? Out of town trips? Valentine's and Easter candy? Birthdays? Snowed in and power out? Plan now for ways to navigate around the potholes and speedbumps.
** BONUS ** = (25 points for weekend) = Post your plans in a blog or tell your teammates around the campfire.
FIRED UP BONUS: Max out the points and earn 125 extra points to scoop an even 1000 points for the weekend!
F (150/175) Sat (175/175) Sun (175/175) Mon (150/175)
Bonus (125/175) ** FIRED UP ** (0/125)
(25) F - don't laugh, but for "fun" today, I shoveled the driveway. I live in a townhouse/condo so, for the past 6 years, I haven't had a shovel. Paul bought one and I got rid of most of the ice and snow that were on it. I almost yard saled going out to the car the other day... this kind of killed 2 birds with one stone.
(25) I - Eaten 2,611 BMR* 1,563 Exercise 0 Total Burned 1,563 Differential 1,048
(25) R - got my 6 in last night. Just barely but I got them!!
(25) E - been thinking a lot about my snacks.
Read this: www.dailyspark.com/blog.asp?post=8_s
Unfortunately, I don't have a lot of those things in Canada but it'll point me into a proper direction.
(0) D - not earned
(25) U - I will stop gaining and losing the same five pounds.
(25) P - I already do a weekly agenda but I'll plot it out on a BLC specific calendar when I'm not having power cord issues with my laptop. (ARGH)
(25) F = met some running buddies for an hour at the gym. ALWAYS a good time when joined by friends.
(25) I = CICO (posted on my nutriton tracker)
(25) R = 8 hours sleep last night
(25) E = we had a stir fry tonight with soba noodles. I've never cooked them at home so I was VERY happy to read that they were as easy as spaghetti to do. In the interest of grabbing some bonus "points" for my meal, I checked them out on Wikipedia: en.wikipedia.org/wiki/Soba
(25) D = I added two kilograms to my tricep extension today in BodyPump. For our American Outlaws, that's about 4.4 pounds. Doesn't seem like a lot until you're doing skull crushers and there's 6 kilos plus a bar coming towards your forehead.
(25) U = I am strong in both mind and body.
(25) P = Today I put together my workout plan for the week of January 16-22. My biggest obstacle is not having a vehicle in the midday. I plan to work around that by keeping the stroller at home and, brace yourselves, WALKING to the gym.
F, 25, run club today.
I, 25, calories eaten 2147, BMR 1563, calories burned 1188, differential -604.
R, 25, a little over 7 hours of sleep.
E, 25, *my* educatuion for the day is that giving blood and then doing a long run will knock me on your butt. Coffee, consumed when dog-tired will screw with your sleep pattern if consumed after six. I can't paste a link to explain why but I'm sure there's one out there if someone wants to hook me up.
D, 25, I added a little extra mileage today so I could burn over 1100 calories. (It's the little goals that keep me going)
U, 25, I will inspire others.
P, 25, fruit puchased for snacks. Tomorrow, I will divvy it up for the week.
(25) F - Thanks to the "outlaw dance party" I got my fun in yesterday.
(25) I - Calories Eaten 2,281 BMR* 1,563 Exercise 662 Total Burned 2,225 Differential 56
(25) R - Just a smidgen over six hours of sleep
(0) E - NO POINTS
(25) D - more came by way of more weight on my bicep curl bar in BodyPump.
(25) U - "I can be healthier, not just for them, but for me.
(25) P - Planning was putting my name down for FOUR new release classes of: BodyPump, BodyFlow, BodyAttack and BodyCombat.
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