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An Amazon is born...

Saturday, April 28, 2012

This is round #19 of the BLC and it's my second time participating. This time, I am an Amazon. An Amber Amazon Warrior. Our first challenge is to Write It, Move It and Plan It. So far today, I'm on a roll. So now I have to put together a plan for the next 12 weeks.
Here it is:
Nutritionally, I'm going to focus on keeping my fruit and veggie intake high. (5+ servings/day). I'm going to continue consuming a minimum of 64 ounces of water a day. I'm also switching Roo to formula (not challenge related, it's just time) so I'm going to work towards reducing my calories to the 1860 that SP recommends.

Physically, I'm going to continue to run three times a week. I'm training for the Scotiabank HM on May 27, 2012. Consistency is key. I intend to add ST and Yoga to my schedule and, I hope, will do at least one class at GoodLife per week. BodyPump & BodyFlow are such awesome classes.

Emotionally, I'm going to work on NOT eating emotionally. I'm not a "I'm so sad, I should eat a box of Oreos" kind of eater. I'm a "if I don't eat that box of Oreos, I'm going to kick someone in the face" kind of eater. In other words, an angry eater. I still can't figure out what my brain thinks that will solve but it takes me from the peak of anger to "Ahhhh" very quickly. From now on, I'll be trying some deep-breathing exercises and leaving the chocolate & potato chips alone.

So, to recap:
- Eat right and within calories
- Keep running as I have been, add yoga and strength training
- Find a better way to deal with my anger. Food is not the answer.

Hopefully, if I do all this, I'll lose 5% of my current body weight (136.5) in the next twelve weeks. FYI, that's 6.8 pounds. We'll call it 7 just for fun.

  
  Member Comments About This Blog Post:

GAYEMC 4/30/2012 5:04PM

    Good plan! Watch those lbs fly away.

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GLASSART43 4/28/2012 10:25AM

    Great plan! I haven't conquered emotional eating, but less sugar and processed food, and more exercise have reduced it. I really admire your running plan, especially with a baby.
emoticon

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BARBSDUCK 4/28/2012 8:41AM

    As an emotional eater myself, I can add this:

It doesn't matter which emotions trigger us to overeat, and it's never going to make rational sense. Unconsciously, we are just using the feelings as an excuse to overeat.

So, we can do two things to break the pattern. First, we can take care of ourselves so that we don't get too "Hungry-Angry-Lonely-Tired." In twelve step groups, they call this the "Rule of H.A.L.T."

Secondly -- since we can't stop ourselves from having feelings, obviously -- we need to break the conditioned response in our heads that says: "oooh! I'm feeling that feeling again, so I better overeat!" With whatever behavior modification we decides works for us, we need to have an emergency plan ready to deal with that thought. Whether it's to drink water, or to exercise, or to journal/talk about the feelings till they pass -- whatever works for us should be our "go to" plan of action when those thoughts pop up.

Of course, I could say "easier said than done!"

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ROUNDTOWNMOM 4/28/2012 8:24AM

    Love the plan........and I know you can do this! I would never thought I'd be saying this, but having given up a lot of processed foods and sugar in general recently, I think Jan is may be on to something. I'm amazed at how different my body chemistry feels and reacts right now.......................

W
E ARE WARRIORS! emoticon

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FABAT402009 4/28/2012 7:15AM

   
Great plan and look forward to being on this journey of wellness with you over the next 12 weeks.

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A-STRONGER-ME 4/28/2012 6:26AM

    Good plan!! Is it maybe more a "sugar addiction" than anything else. So many of us are SA's and don't even realize it. Think about giving up all white stuff first - the first 3 days are KILLER, but you will feel so much better. That carb cloud lifts and the world looks so different. Just a thought!

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BE-THE-CHANGE 4/28/2012 6:26AM

    Definitely a frustrated eater here, but I think CASSIOEPIA makes a good point about frustration and anger.

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CASSIOEPIA 4/28/2012 6:06AM

    You go Amazon Woman!

I think that I am not an anger eater, as much as a frustration eater (frustrated because I get angry), so I think they are very similar. Maybe we need professional help!

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Link to remember

Wednesday, April 25, 2012

www.prevention.com/weight-loss/bigge
st-loser/top-10-weight-loss-tips-bigge
st-loser-club?cm_mmc=Biggest-Loser-Non
member-_-887036-_-04252012-_-Tips-for-
Weight-Loss-Text


Top 10 Weightloss Tips from Biggest Loser.

1. Decide That You Are In Charge.

2. Fill Up Your Tank on High Fiber Food.

3. Be Persistent.

4. Be a Believer.

5. Clean Up Your Kitchen.

6. Practice the Sneak Preview.

7. Become a Food Snob!

8. Frame Your Splurges.

9. Give Yourself Permission.

10. Manage the Evening.


  
  Member Comments About This Blog Post:

BLACKROSE_222 4/26/2012 12:36PM

    SWEET! Love it!

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LAYERS_OF_ME 4/25/2012 8:52PM

    Thanks for posting this. It's a good article!

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Strong Bones Challenge

Saturday, April 21, 2012

Strong Bones Challenge — The challenge runs from Friday, April 20 through Monday, April 23.

According to WebMD, “adult bone mass peaks at about age 30. With aging, bone loss gradually happens and then becomes increased after menopause. So it is important for young women to build good bone mass and for older women to do what they can to maintain it.”

As Warriors, building & maintaining our bone mass has to become a conscious goal. So, for this challenge, we are gonna work on STRONG BONES!!

STRONG: A primary way to maintain strong bones is STRENGTH TRAINING!! Do two COMPLETE BODY ST workouts and get 50 points for each workout. (Your choice here - it can be upper & lower on the same day with you alternating days – or it can be upper one day and lower the next with you doing it every day. And don’t forget your crunches!) The workout should stress your muscles – you know how many reps & how much weight that means, so get at it!

B - BECOME EDUCATED – google “osteoporosis” “strong bones” “bone mass” &/or “calcium” and read one article every day about the topic. Learn what foods you need to eat that are calcium rich! Things to avoid! 50 points for every day you read an article!

O - OVERSTRESSED? No good! Being stressed drains calcium from your bones. So, do something EVERY DAY for at least 15 minutes to reduce stress, and get 50 points daily. And yes, if exercising reduces stress for you, you can count that for both categories! Otherwise, think: soothing music, a bath, a comedy on TV, etc.

N - NUTRITION – The best way to maintain strong bones is by tracking your calcium, vitamin D and protein and meeting the minimum daily requirements. This weekend, let’s focus on calcium! Women under 50 years of age should have a minimum of 1000 mg of calcium daily. Women over 50 years should have a minimum of 1200 mg of calcium daily. Track your calcium every day and get 50 points per day that you meet your minimum daily requirement. And yes, you can (and likely should) take a vitamin supplement to make up the difference between what you eat and the minimum requirement!! (Just don’t take the calcium supplement within two hours of eating dairy, okay?)

E – ENERGIZE – Another form of exercise that builds strong bones is weight-bearing cardio! Whether it is brisk walking, step class, racquet sports, dancing, or even yoga – cardio will help maintain bone mass. (Not swimming or cycle, as they aren’t weight bearing) Get 25 points for every 30 minutes of intentional weight bearing cardio per day. No limit!

S - STOP DRINKING CARBONATED BEVERAGES!! Carbonation is chock full of phosphorus, which drains the calcium right out of your bones. Get 50 points for every day that you DON’T drink carbonated beverages! (You should also stop drinking caffeine & smoking, but I’m not going there this weekend!)

EXTRA CREDIT!
Track or journal what you eat each day – get 25 points per day!
Stay within your points/calorie range – get 50 points per day!


Strong - F = 0 S= 0 S= M=0 total 0/100 (50 pts for each full strength routine done)

B - BECOME EDUCATED – 50 points for every day you read an article: F= 50, S = 50, S=50, M=50

O - OVERSTRESSED - do something EVERY DAY for at least 15 minutes to reduce stress, and get 50 points daily F=50, S=50, S=50, M=50

N - NUTRITION – Track your calcium every day and get 50 points per day that you meet your minimum daily requirement. F= 50, S=50, S=50, M=50

E – ENERGIZE – Get 25 points for every 30 minutes of intentional weight bearing cardio per day. F=0, S = 25, S=100, M=0

S - STOP DRINKING CARBONATED BEVERAGES!! Get 50 points for every day that you DON’T drink carbonated beverages! F= 50, S = 50, S=50, M=50

EXTRA CREDIT!
Track or journal what you eat each day – get 25 points per day! F=25, S=25, S=25, M=25
Stay within your points/calorie range – get 50 points per day! F= 50, S=(can't be sure so I'm going to say "no"), S = 0 (same scenario as yesterday), M= 50
**because I'm still breast-feeding, I consider myself "in range" when I am less than 450 above what Spark has suggested for me**

Friday: "Exercising to Build Strong Bones": www.sparkpeople.com/resource/fitness
_articles.asp?id=910

Saturday: "15 Ways to Boost Your Calcium Intake: www.sparkpeople.com/resource/nutriti
on_articles.asp?id=464

Sunday: "Eating to prevent Osteo..": www.sparkpeople.com/resource/nutriti
on_articles.asp?id=121

Monday: "Swim your way to stronger bones": www.sparkpeople.com/resource/fitness
_articles.asp?id=641




ETA (04/20): Spark seems to think it's Saturday BUT it's still Friday where I am.

  
  Member Comments About This Blog Post:

GAYEMC 4/25/2012 4:08PM

    Post menopause in one of the things that brought me to Spark People! I wish I had thought more about my bones at an earlier age.

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CASSIOEPIA 4/21/2012 2:25PM

    Love this Penny! What great information and incentive for a woman my age :)



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BE-THE-CHANGE 4/21/2012 10:18AM

    Thanks for the great info!

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G is for goals

Saturday, April 14, 2012

G - Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals!

My goals for the next twelve weeks are:
- drink a minimum 64 ozs of water daily
- eat a minimum of 5 fruits and veggies daily (combined)
- add a day of strength training to my run schedule each week
- add a day of yoga/stretching to my run schedule each week
- work hard towards losing the last ten "baby" pounds.


  
  Member Comments About This Blog Post:

GAYEMC 4/17/2012 5:59PM

    Holy cow! She is getting such a personality! Great goals, you can do it!

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BILLALEX70 4/14/2012 6:09PM

    Tell Roo that Uncle Bill misses her.

Keep working the plan!

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CASSIOEPIA 4/14/2012 9:51AM

    Lots going on! Roo is gosh darn adorable ;)

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CARILOUIE 4/14/2012 7:00AM

    Go go go go go! And how do you ever get anything done with that adorable Emily looking at you like that?!?

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BE-THE-CHANGE 4/14/2012 6:53AM

    Great goals and beautiful Roo!

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ONE*BUSY*MOM 4/14/2012 2:33AM

    Holy, Roo is so cute! I could spend all day pinching those cheeks.

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BLC weekend challenge

Wednesday, April 11, 2012

WEEKLY CHALLENGE SCHEDULE! (starting April 11)

WEDNESDAY is WEIGH-IN DAY emoticon 137

Wednesday is also WATER, WATER, WEDNESDAY! Focus on getting your water in! emoticon

THURSDAY is TNT (Tighten 'n Tone) -DIDN'T HAPPEN

FRIDAY through MONDAY, we'll have another weekend challenge! Are you READY for BLC? Last weekend we got SET, so it must be time for GOOAAAALLLLLLLL:

G O A L

G - Goals - Plan for the next 12 weeks - how will YOU be successful? Write a BLOG or in your tracker some REASONABLE, ATTAINABLE goals! Of course, Spark has some ideas www.sparkpeople.com/resource/fitness
_articles.asp?id=1595 Write your goals down and earn 20 points (one time only)

O - ON TRACK! Your goal this weekend is to TRACK your food. Either on Spark, another online tracking program or in a personal journal (10 points per day you write down EVERYTHING you eat - BONUS 10 points per day each day you MEET one or more of your nutrition goals - # veggies, calorie range, sodium range, fiber range)

A = AGUA Get at least 8 8oz waters in each day. Water will help Rev that Metabolism into High Gear! Anyone can do this even if you are on vacation or not able to be online or whatever other reason you can come up with. (10pts/day)

L - LAST, but not least (yeah, that's cheating, but GOAM didn't work for me), MOVE! This weekend, let's try and spend some QUALITY time with our sneakers. Use the Rate of Perceived Exertion (RPE) scale in this article: www.sparkpeople.com/resource/fitness
_articles.asp?id=1044 and get at least 15 minutes of exercise in the mid range (meaning that your heart rate is up and you feel like you are working pretty hard! Between 5-7 on a scale of 1 [resting] to 10 [maximal exertion]) (10pts/day)
G is a one time 20 points, but for O - L, here's your tracker:

GOAL: 20/20
ON TRACK: F 10/10 S 10/10 10/10 M 10/10 = 40/40 (track all food)
ON TRACK BONUS: F 10/10 S 0/10 S 0/10 M 10/10 = 20/40 (meet a nutrition goal)
AGUA: F 10 /10 S 10/10 S 10/10 M 10/10 = 40/40 (8 8oz glasses water)
LET'S MOVE IT: F 10/10 S 0/10 S 0/10 M 0/10 = 10/40

TOTAL: 130/180

  
  Member Comments About This Blog Post:

GAYEMC 4/12/2012 6:00PM

    I am so ready for BLC 19 to start! They haven't opened it up to us oldies yet. Hope you are likin it!

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ONE*BUSY*MOM 4/12/2012 11:08AM

    You go girl!

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CASSIOEPIA 4/12/2012 9:29AM

    Go Penny Go!

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CHEPRBYTHEDOZN 4/12/2012 9:27AM

    WOW!!! You are the challenge chick!!! Kick 'em in the butt!! Hugs~~~

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DEEJ4FITNESS 4/11/2012 8:58PM

    Hmmmm.. what ya up to girl! I'll have to bee bop on by and see how this is goin'!! Great goals!!!!!! Love it :)

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