SEPPIESUSAN   33,016
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SEPPIESUSAN's Recent Blog Entries

Fat & Fit?

Sunday, November 21, 2010

My run this morning (outside, somewhat hilly): 4.4 miles, 47 minutes, 5.6 MPH

BMI: 26.8

I'm working out all the time these days. In Body Pump I'm lifting as heavy as the instructors for some tracks. I know I need rest days, as was pointed out the last time I blogged about my workout schedule, but rather than taking off an entire day from exercise sometimes I just do a light workout because I don't want to lose my momentum. I feel great, and in my day to day life I can tell that I am fitter, which is helpful for things like ripping up my old floor.

I also haven't counted a calorie in at least a month, probably. I am eating mostly healthy foods, and taking home leftovers from restaurants, but my weight has settled back in where it always used to be (pre SP) in the upper 160s.

So, yeah, I'm feeling pretty fat-and-fit these days.

  
  Member Comments About This Blog Post:

MARATHONER340 11/24/2010 8:36AM

    Being fit and a couple pounds overweight is so much healthier than being thin and out of shape! Sounds like you're doing the right things - exercising daily and watching portions...keep it up!

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SKYFYRE 11/23/2010 3:37AM

    YOU ARE FIT and GORGEOUS! It is true, I've seen photos! You know, this is a mental struggle for me. I know that I am fit, but the fat hanging around my midsection and thighs/ bootie makes me think I can do better. Sometimes I get mad at myself for that last little part! Good luck in finding the mental and physical balance.

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PSSN4FITNESS 11/22/2010 1:49PM

    Great job on getting in that exercise! Being fit is the most important thing to me. My BMI is 25.6 (still not in the healthy range) and I can run 7 miles at 7.2mph. CLEARLY, BMI can be off sometimes. I love being fat and fit. Keep on working out. The benefits as I am sure you know are immeasurable. Nothing beats that sense of accomplishment after a good run.

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FRIZGIRL 11/22/2010 8:56AM

    p.s. just looked up some more numbers and Fit body fat % is 20-25%, 25-30% is acceptable and over 30% is overfat.

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FRIZGIRL 11/22/2010 8:54AM

    I guess, I think BMI is absolute bunk. What is your body fat percent? That is definitely worth getting tested every once in a while to see where you really are. One of my best friends from highschool (5'1" like me) weighs about 140 lbs... so technically she is overweight. However, she works out all the time and has a body fat % of 17%... looking at her, you wouldn't think she could weigh more than 105. You're probably not in the 17% range (what crazies really are?) But you could very well be in a healthy/fit range (20-25%). Great job with all the exercising and keeping the momentum!

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ELFITZPA 11/21/2010 6:28PM

    The way I look at it is like this: if you're fit, you're still way better off than if you were up a few pounds AND out of shape. Sometimes my weight just hovers in a place I'm not entirely comfortable with BUT I know I'm fit and capable of so much. Sometimes you need to take the focus off the weight, at least temporarily, to keep ALL of you - body and mind - healthy. Keep up all the great worktous!

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SEEHOLZ 11/21/2010 5:59PM

    The fit and healthy part is so much more important than the part where you look whatever you think it should be---- it's all about what you can sustain for the rest of your life and be happy.. and healthy.

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MIMISCA 11/21/2010 5:25PM

    that's a great time!! i've been missing running myself. i am like you - hovering right above a" healthy" bmi. i don't know how accurate those numbers really are - because clearly you are in good shape physically. keep up the amazing work!

ps - thank you for the comment - my date was super great. also a fellow columbia grad student - and he's french! love the accent!

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DAKDREW 11/21/2010 4:30PM

    I think that you look great and if you feel like you are fit and healthy, the scale shouldn't tell you otherwise.

Be mindful of your body if you are working it that hard everyday - I find that I need to do everyday workouts to keep my momentum as well. Just 1 day off and FORGET IT!!! But be safe and listen to your muscles. Are you doing cardio one day and ST the next?

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SPARKNMOM 11/21/2010 4:26PM

    I can never seem to get both the nutrition AND fitness pieces together at the same time. I've really struggled lately with both, but am determined to get and stay on track - even through the holidays. I have to or I'll have to start teaching in my jogging pants as that will be all that fits if I gain too much more!! I'll get there...I'm doing well so far today. Hope all is well with you...

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LIL_EZZY 11/21/2010 3:45PM

    You sound like you are doing really well with the workouts. I am trying to get back to it and I think I will use your strategy and in stead of having a day off do a lighter workout...

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MBSHAZZER 11/21/2010 2:16PM

    Susan, I don't think BMI is a good indicator of overall health. I am looking at the photo of you from Halloween below and I do not see an overweight person. People come in various shapes and sizes and what is normal and healthy for one person can be over or underweight for another. Keep on eating healthfully and exercising regularly and let your health speak for itself.

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Halloween 2010

Saturday, November 13, 2010



We had the most fun on Halloween - we went to Salem with a few friends (not pictured here - they were all bloody zombies) and people-watched and ate and drank and danced all day!

  
  Member Comments About This Blog Post:

TRACYZABELLE 11/24/2010 12:18AM

    You look gorgeous!

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LIL_EZZY 11/18/2010 6:08AM

    YOu look great Susan as usual.

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KENSINGTONC 11/17/2010 8:56AM

    Your halloween costumes are always so cute!! And you look GREAT - look at those arms!!

Btw, is Zumba something that a rookie can do? Could I step into a class never having taken it before and be fine?? Or should I rent a video first?
Liz

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STARFISH619 11/15/2010 7:26PM

    Cute Marilyn Monroe costume. :)
Sounds like it was lots of fun! :)

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SEEHOLZ 11/15/2010 3:53PM

    Looks like a great time!

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DAMIENDUCKS 11/15/2010 1:02PM

    love the costume!!

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MEGSFITNESS 11/15/2010 9:49AM

    What a great costume! sounds like fun :) I love to people-watch.

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SKYFYRE 11/15/2010 1:54AM

    Good Times, Marilyn, oh, and you look fantastic!

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MIMISCA 11/14/2010 11:05AM

    you look fantastic! sounds like a blast!

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FRIZGIRL 11/13/2010 4:47PM

    haha, you look a lot like one of my friends when you have that blonde wig on!

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ASTORRES1 11/13/2010 3:54PM

    Sounds like a good time...WOOHOO to you.


amy

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MBSHAZZER 11/13/2010 3:19PM

    You look fabulous!!! Glad you had a good time!

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Update

Thursday, November 04, 2010

Thank you to those who have been in touch with me lately, trying to urge me to get more active on Spark. You guys know me too well...when you're not hearing from me, things are not all good on the healthy lifestyle front.

Not ALL is bad though. I have been working out a ton, and I'm really into classes these days. A typical schedule for me is this:
Sunday - Step Interval 9:00-10:00 (step and conditioning)
Monday - Elliptical, 65min
Tuesday - Abs Clinic 5:30-5:45, Body Pump 5:45-6:45, Zumba 6:45-7:45
Wednesday - Body Combat 5:45-6:45
Thursday - Body Pump 5:45-6:45, Zumba 6:45-7:45
Friday - Elliptical, 30-65min
Saturday - Body Pump 9:30-10:30, Body Combat 10:30-11:30

There might be a jog here or there in place of some of the cardio classes, though those are becoming less frequent as it's been getting dark out earlier.

So...that's a ton of exercise, right? And I haven't been totally gorging myself on food either, but I haven't been counting calories. I'm still batch-cooking and making mostly healthy choices and following somewhat of a daily food intake template, but I'm eating until comfortable. And that for me means weight gain. UGH! It's just not fair.

Also, after having my condo on the market for 13 months, I finally accepted an offer on Tuesday. The inspection is this Saturday and if all goes well the closing is November 30.

  
  Member Comments About This Blog Post:

ROGUE_1 11/12/2010 4:42PM

    Are you still keeping up with that awesome workout schedule? I need to follow your lead. Hope things are still going well! I haven't tried batch cooking yet, but have always admired you for doing that. I'm just too lazy! But I KNOW what a huge time saver it is in the long run, and plus it leaves very little room for error or the need to think about what to eat and where to get it.

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FITGIRL15 11/8/2010 6:37PM

    No rest days? They are more important to your body then you might think!
Especially after those double header days that you are pulling off!!! Woah!

Congrats about the condo! I hope it all pans out for you!

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STEFANIE822 11/6/2010 4:35PM

    You are officially a Workout Goddess! That is amazing!! And congrats about the condo!!!

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MIMISCA 11/6/2010 3:08PM

    as always- you are a workout queen! i don't understand why you wouldn't be losing with this schedule and healthy eating...have you ever talked to a nutritionist? maybe he/she would have insight. xoxo

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KENSINGTONC 11/6/2010 9:37AM

    Girl I am IMPRESSED by that fitness schedule!! Very motivating to see that...maybe I should write mine down and it'll inspire me to do some more. Congrats on the condo, I hope the rest of the process goes smoothly!!

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CARILOUIE 11/5/2010 5:51PM

    I'm so excited to hear about the offer! I will keep my fingers crossed that everything goes smoothly.

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MEGSFITNESS 11/5/2010 1:14PM

    Yay for condo goodness!

Glad you can't escape the spark.... gotta stay on track, eh? It's hard to wean off of calorie counting in favor of intuitional eating... but I think perhaps doing both in conjunction with each other may help? I'm not sure how I'd approach that, but it seems logical.



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SEEHOLZ 11/5/2010 10:50AM

    WOW, that's a HUGE schedule! I am glad you are enjoying the classes- i was going to check up on you "again", but I didn't want you to feel all pressured-LOL.
Glad you're doing well-- hope that the condo closes!!!

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TRACYZABELLE 11/5/2010 3:37AM

    I am glad you sold your condo, maybe this will help your stress level a bit!

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SKYFYRE 11/4/2010 6:15PM

    I hope the condo escrow closes for you with no strings! Sorr about the weight gain, it does not seem fair when you are exercising that much. I tent to fall into the mentality that since I exercised I can eat more than normal and also gain weight when I turn on the burn! Are you sure some is not muscle weight though? Anywho, glad to hear from you!

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SWEATONCEADAY 11/4/2010 5:52PM

    good luck with the house. great to hear from you!

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SILLIANGEL 11/4/2010 5:28PM

    Glad to hear you're hopefully closing on the condo soon! What a relief. Your class schedule sounds SO FUN!

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FRIZGIRL 11/4/2010 5:26PM

    Congrats on your condo! And oh my goodness! Your Tuesdays sound AMAZING! I wish I could go to those classes with you! LOL, I wish I had my own WLW in my pocket to pull out for motivation whenever I want to go to the gym. Glad to have you back.

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MBSHAZZER 11/4/2010 3:56PM

    Great news on the condo front! And way to keep up the exercise!

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Exhausted Ending to a Long Weekend

Monday, October 11, 2010

So this past week I've been coming off a stretch of being in party mode. I had been out late and drinking too much, and I was feeling drained. So I was looking forward to having a three-day weekend with no plans. Friday night we didn't do anything - no gym, no restaurants, no bars, just a DVD and early to bed. This paid off, as we were up early enough on Saturday to go to the grocery store at 8 A.M. and beat the crowds, and then I went to Body Pump and Body Combat. I did my batch-cooking for the week ahead after that, experimenting with new recipes (polenta with spicy beans and mushrooms and butternut risotto, both of which I found through a google search for quick and easy dinner recipes; the recipes are here: www.healthy-eating-made-easy.com/hea
lthy-vegetarian-recipes.html
)
Anyway, after that we played tennis for about an hour with my husband's parents, and then used a gift card at Legal Seafoods where I had some delicious baked cod, then early to bed again Saturday night!
On Sunday I went to an amazingly sweaty Step Interval class in the morning (cardio and conditioning), followed by a half-hour Abs & Stretch class that my husband actually joined me for!!! Yay! Then we did errands and played tennis for about an hour again, just the two of us, and then we prepared a dinner party for my father's birthday - I attempted to mimic the baked cod (used expensive scrod from the grocery store) and it actually came out really well in my own opinion, plus a salad that included every color except blue, breadsticks, rice pilaf, cider, red wine, and instead of a birthday cake, a homemade apple pie with no added sugar. Lots of work but fun. I wish I'd taken a picture of the table with the pumpkin-mum-foliage centerpiece (I'd won it at a teacher breakfast the other day) and my orange and green placesettings.

Anyway, this morning I woke up feeling sore and tired. My arms, elbows, and shoulders are sore - there's a lot of punching in Body Combat, and I played more tennis than my body was used to this weekend, and maybe a conditioning class on my day "off" between two Body Pump days was too much. Also, I have a bit of a sore throat, and then to top it off I have some bad PMS. Last month when TOM started I had incredibly painful cramps, and I'm worried I might be in for that again. What's up with that? I used to be able to get through Day 1 of TOM without any painkillers whatsoever! Hmm. Maybe cramps get worse as you get older? (I'm only a couple months shy of 33.) Also, I'm sure being off the pill now has a lot to do with it, but I've been off it for a couple years now and my cramps haven't been THIS bad.

So...even though I felt awful, I really wanted to take advantage of my day off (thanks, Columbus) and went to Body Pump and Body Combat this morning with one of my favorite instructors. I survived Body Pump just fine but started to feel tired during Body Combat. The kind of tired where I was chosing the lower-impact modifications for moves whenever possible and having more trouble than usual just trying to focus on remembering the series of moves. But I made it through the whole class, and have now been home a few hours - I had leftover salad, rice, and pie for lunch, and just read (mostly silently) through all 50 or so the blogs I'm subscribed to. And my cramps are feeling worse. :( It stinks, because if I were feeling energetic today would be a great day for a trail walk/jog. Or clothes shopping. But instead I just want to crawl into bed with something to numb myself. :( At least I have a good excuse for making tomorrow a rest day, exercise-wise.

  
  Member Comments About This Blog Post:

5FRUITSNVEGGIES 11/4/2010 12:36PM

    so funny i asked how old you were in your previous blog and i see that you are 33!....cramps, yikes.....i actually had them when i was younger and now don't have them....but i am also post-babies and now have an IUD....not sure if that's helped me....

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FRIZGIRL 10/25/2010 1:31PM

    Hopefully you are all done PMSing as I read this a week late! Keep up the good work and thanks for the comment on my blog!

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ECHOBLUE1 10/16/2010 4:20PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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ROGUE_1 10/15/2010 1:19AM

    I love movie nights in, many times I prefer to actually going out and partying (I sound like an old lady!).

That polenta dish sounds DELICIOUS!

Have you always gotten cramps during that time of the month?? Or only when you got off the pill? I am going to stop taking the pill within the next few months and need to prepare myself for what to expect. I've been on it for so long...

Hope you're feeling better.

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STEFANIE822 10/12/2010 12:36PM

    Feel better!!

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DAMIENDUCKS 10/12/2010 12:35PM

    wow that's an awesomely busy weekend! tennis always sounds so fun (never played it)...so glad you made such awesome choices!

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NO1JESS 10/12/2010 5:43AM

    Wow, what a weekend!! Sounds like you made some great choices in your workouts and meals. Just be careful not to overdo it! Good job!

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SILLIANGEL 10/11/2010 7:13PM

    Sounds like a crazy weekend! And aren't you miss active?! NICE! Get some rest hun =)

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CARILOUIE 10/11/2010 6:24PM

    holy busy weekend! I second the ideas for Motrin, a hot bath, and a heating pad.


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LIL_EZZY 10/11/2010 5:02PM

    Sounds like you had a fantastic weekend. Busy and very active.


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SEEHOLZ 10/11/2010 4:45PM

    Yeah, lucky you!
Way to go on being such a great hostess--- and for getting your workouts in and lastly for allowing yousrelf a rest day!

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BRUIN2 10/11/2010 4:04PM

    what a great weekend!!

sorry about the cramps...maybe a hot bath would help?

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SKYFYRE 10/11/2010 3:26PM

    *Phew* sounds like you need a rest after such a great few days! Get yourself a heating pad and some Motrin, girlie, OUCH! Maybe today would be a good day for some more couch time and a DVD?!

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MEGSFITNESS 10/11/2010 2:40PM

    That was a *really* active weekend!!! I hope you take the rest of the day for some soothing rest :) Hopefully TOM isn't such a jerk this month..

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MIMISCA 10/11/2010 2:36PM

    Wow your weekend sure was active!! I'm sorry about the TOM cramps- those are the worst! Get some more rest and hopefully by tomorrow the worst will be over. Xo

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MBSHAZZER 10/11/2010 2:28PM

    Whoooo! What a weekend! So active! I'm exhausted just reading about it! Sounds like a good use of a day off. I was so hoping my office would close, but alas, I have to wait till Thanksgiving for another day off. BOO!!!

Enjoy your rest day tomorrow!

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Triggers & Reminders to Self

Friday, October 01, 2010

My last blog was about having a mini-binge, and MEGSFITNESS asked me a great question: Do you remember what triggered it? Thank you for asking, Megs! The answer is a resounding YES, I know EXACTLY what triggered it... sleep deprivation!! I was tired that day, and decided that instead of following my usual routine of having a quick small dinner and then going to the gym, I was going to "treat" myself to unlimited quantities of junk food in bed. Horrible idea!! Lying in bed and eating is not required just because I'm a little tired, and I certainly can't consider something a "treat" that makes me feel so bad afterwards.

I should explain that last statement...when I wrote my last post I was actually feeling fine and even rather proud of myself for having a mini binge instead of a major binge, but unfortunately I've been having more repeat performances than I should. The weekend was fine, but then on Tuesday there was a potluck lunch at school, and even though I'd been planning on not participating, there were just too many yummies and I ate a bunch. Then yesterday I pulled another "I'm so tired I'm just gonna lie in bed eating and skip the gym" scene on myself, only this binge wasn't quite so mini, and today the scale showed me a major jump upwards.

So, today I'm nipping it in the bud for real. My take-home message to myself NEEDS to be this:

Yes, there will be days when I am tired. I'm a teacher, and June is a LONG ways away. And on those days when I am tired, I will oftentimes experience a sensation that feels exactly like ravishing hunger. RECOGNIZE THAT THIS IS A CRUEL TRICK! I will probably need more water, more coffee, more distractions, and more self-cheerleading than normal, but not more calories!

So when I'm tired, maybe I'll work out to try to perk myself up, or maybe I'll skip exercise, guilt-free. Maybe I'll nap, or maybe I'll just try to turn in for the night early. If I'm looking for a treat, I'll allow myself to do something fun or even sneak out for an iced coffee.

But what I WON'T do is binge eat! I will be EXTRA vigilant with myself about not eating anything straight out of the original container (portion control is extra important on these days!), and if I really need something it will need to be fruit, or a vegetable, or even a tiny single-serving treat, but I will make sure I don't binge. Because for me, one episode just leads to more, and I don't want my weight rising back up, up, up, and Halloween is coming, and I want to get a sexy costume, and I want to feel good and look good and fit into my clothes! BINGE EATING DOESN'T SOVLE ANYTHING!

  
  Member Comments About This Blog Post:

5FRUITSNVEGGIES 11/4/2010 12:33PM

    i forget how old you are, but i am almost 39....when i first started spark over a year ago, one of my goals was to go to bed earlier and get more sleep...can i tell you how therapeutic it's been?....feelign rested is so good for you.....

what kind of teacher are you?

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NO1JESS 10/10/2010 10:52PM

    Soooo true!!

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MARATHONER340 10/9/2010 8:13PM

    I completely know that trigger! Being tired after work is the #1 reason I binge! Congrats on recognizing it and committing to trying something different the next time it happens. (as we know it will! Being tired some days is inevitable!) And a sexy Halloween costume sounds like a great motivator!

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TRACYZABELLE 10/6/2010 4:22AM

    when I am overtired I so binge-- now I know why proper rest is so important

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MEGSFITNESS 10/4/2010 12:51PM

    Yay! I'm so proud of you. I especially liked the part where you said that those days might require more self-cheerleading than usual, but not more calories. That's a good plan! I have trouble with eating more than usual when I'm exhausted too, so I'm going to try to use your ideas for myself too. :)

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STEFANIE822 10/3/2010 9:04PM

    This is such a great blog Susan. I absolutely love your message to yourself!!!

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SKYFYRE 10/3/2010 8:15AM

    Why is it so difficult to take care of our selves sometimes? Good reflection!

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MIMISCA 10/2/2010 2:07PM

    i can totally relate! i have been pushing it lately (with grad school and social scene madness) and missed my last 2 workouts - which makes me MORE tired. pushing past that and going to the gym ALWAYS restores energy. the good thing is - you already have such good habits, all you have to do is keep them up!!

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LIVENLOVELIFE 10/2/2010 11:38AM

    oh girl, you might remember that I also deal with binges and being tired is a definite trigger of mine. I get really tired so I don't want to go to the gym. So I feel bad about not going to the gym so I come home and lay on my couch and stuff my face with nasty food. Well no I feel even worse about myself because not only did I not go to the gym but I also just ate 3,000 calories and I am still tired. So what did binging solve?? Absolutely NOTHING!!!! It sounds like you have a great plan to overcome it! Next time you are tired, listen to your body and give it what it truly needs - SLEEP! Just come home and take a nap - it's not the end of the world and MUCH better for you than binging! If you don't want to sleep for some reason - make a list (not just in your head but written down) of things you can do when instead of binging! I know you can do this!!

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CARILOUIE 10/1/2010 6:14PM

    I use the teacher excuse a lot more than I should...
"It was a long week."
"The kids were nuts."
"I am exhausted."

Suck it up, I say (more to myself than you, though). Water is our friend. More water, fewer Doritos. More water, less time at the vending machine. More water, less Diet Coke.

Enjoy your weekend!


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SEEHOLZ 10/1/2010 2:00PM

    Totally a huge factor for my binges! You are so right- it's never a good idea to confuse binge behavior with treats... as a binger, that's totally off limits for me. It's a binge-- mini or maxi, it's always undesirable, because it can suck you in fast! So, great way of identifying it and nipping it in the butt!

I think not being too hard on yourself and allowing for treats is definitely key for me.

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SWEATONCEADAY 10/1/2010 1:22PM

    great blog susan. being over tired is a huge trigger for me too. i used to be good at just making myself go to bed even if it was only 8pm. need to get back at that!

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DAMIENDUCKS 10/1/2010 12:54PM

    I love your resolve! This reminds me of something I read somewhere recently..."if hunger isn't the problem, food isn't the solution"...so true, and yet so tricky!

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MBSHAZZER 10/1/2010 12:45PM

    This has been a great tool for you! Sleep deprivation is definitely known to make it harder to lose weight, so if you know that's a trigger for you, you can get ahead of it! Great plan!

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