SEPPIESUSAN   33,019
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SEPPIESUSAN's Recent Blog Entries

Habits

Tuesday, March 13, 2007

It's amazing - I keep discovering that the things I've always read about diet and exercise are true. I always had the information in theory - I'd read ALL the magazine articles and lots of the diet books. I knew it had to be all about a lifestyle change.

But I just never had SparkPeople. Seriously. (And Weight Watchers too...to a lesser degree.)

THANK YOU SparkPeople for letting me know how many calories I'm eating and how I'm doing with all my nutrients so that I can make positive choices. You just can't do it right without that knowledge.

Thank you Weight Watchers for giving me the knowledge that I need to exercise more to eat more, and that the less I weigh, the less I can eat. Thank you for a flexible enough program that I can easily stick to it without ever "needing" to cheat. Thank you for my Thursday afternoon weigh-ins and for having made me pay for 12 weeks in advance so that there is no question that I will stick with it all.

I think I will become a Community Team member tonight so I can give back. I LOVE the idea of encouraging "newbies" and seeing them make the lifestyle changes one needs to make to become and stay healthy.

Now I'll finally get to the main topic of this blog entry: Habits!

Healthy people have healthy habits. Unhealthy people have unhealthy habits. Thank goodness, we can choose our own habits.

Have you ever noticed that whenever you see someone running outdoors, they're always fit and healthy looking? And how about the people you see in fast food restaurants...well, a lot of them are teenagers with high metabolisms, so they're not overweight yet, but they're on their way there.

Okay, my point is not to insult people who go to Burger King. :) My point is, up until very recently, I was constantly engaged in a struggle that I now realize was completely unnecessary. I was battling with my unhealthy habits. At the exact same moment that I'd be eating some huge portion of junk, I'd be thinking, "I shouldn't be doing this."

For the rest of my life, I am committed to choosing healthy habits over unhealthy ones. It's that simple. I want to be fit and healthy, so I simply have to follow fit and healthy habits.

As an example, I was tired today. When I'm tired I want to eat and skip exercise. In the past I probably would have done both of those things on a day like this. But not today. Today, as I mentioned in my other blog entry of the day, I ran SIX MILES OUTDOORS. (Yes, I am still shocked by my own accomplishment.) It was a gorgeous day and I figured the warmth and sunshine would wake me up. Boy was I right.

And there's no more, "Well I exercised, so now I can eat whatever I want." Absolutely not! I was really excited about eating more than usual today, but I'm still under 1,500 calories for the day, and my "big" dinner was a delicious shake. It was very healthy and I loved eating it knowing that it was helping me nourish my body and get even closer to my goals.

I love the excitement of getting on the scale every morning. More often than not, I'm down 0.2 pounds from the day before.

In sum, life is good!!!!!

  


SIX MILE OUTDOOR RUN!

Tuesday, March 13, 2007

Today I ran six miles. Outdoors. Town library down 135 to Speen, left on Speen to Coolidge, at the end of Coolidge left on 27, back to downtown.

This was, by far, the biggest, baddest run I've EVER done! GO ME!!!!! :) :) :)

Here are some stats:
*Overall it took 1 hour, 14 minutes and was exactly 5.9 miles. That is not including the short walk from my car to the intersection of 135 and 27, which I used as a warmup and stretching spot.
*That works out to 4.78 miles per hour and 12.54 minutes per mile. I'd like to increase my speed by the time my marathon friend Jason comes to visit and we go for a 3 mile run together on April 15. Just over a month away. (I can run faster than that on the treadmill, but outdoors is harder.)
*I earned THIRTEEN activity points.
*My first 15 minutes, I went 1.5 miles. That's 6 mph.
*I know about the mileage because I drove it afterwards.
*At the spot where I'd been running exactly one hour, my mileage was 4.7/4.8. So that was my average mph.
*Starting after the first 25 minutes or so I started walking a little. I'd walk a song, then run a song. Toward the end, though, I got a second wind (and it was flatter and there was a sidewalk again), so I started doing mostly running again.
*I'm pretty sure I saw Mr. and Mrs. Plott - teachers at my old high school - walking down the street, but I didn't stop to say hello. I almost turned around, but didn't want to mess up my time.

I am SO FREAKING PROUD OF MYSELF.

  


SP Graph Patterns

Monday, March 12, 2007

Well, I've recently noticed a pattern in my weightloss graph. The first few weeks I started the WW/SP program(s) (late January to mid-February), my weightloss was inconsistent. The overall trend was certainly downward, but there were plenty of anxiety-producing upward spikes thrown in. Well I am extremely pleased to say that since late February my weight loss has been smooth and consistent.

Overall, I have been at it for 6 weeks and have lost an average of just over 3 pounds per week, and am not slowing down despite now weighing in the 140s. The fact that my weight loss isn't slowing down tells me that my body is perfectly happy continuing to lose.

I checked my nutrition graphs to see if I could figure out why I used to get weight spikes. I did notice several patterns:
BEFORE mid-February:
*my calories were often slightly above my current recommended range of 1,200-1,550. Specifically, they were sometimes as high as 1,600 to 1,800.
*my daily fat totals were sometimes too low.
*my sodium levels were sometimes too high.
*my calcium and folate levels were more likely to be in the correct range. ** These confuse me and seem to contradict with what you'd expect, but since I was eating more overall I had more of a chance to get in more nutrients. Also, especially with folate, I'm pretty sure I eat foods now that aren't given the correct "credit" when it comes to folate.

  


Goal Weight

Sunday, March 11, 2007

I am thinking a whole lot about what my goal weight should be and about maintanence. Talking to others who have reached their goal weight, and watching conversations on the At Goal and Maintaining team have helped. I just reset my goal weight on my ticker to 136. I chose that because it would give me a BMI of 22. Not sure if I'll keep it there. I just want to get as healthy as I possibly can.

Today I ran 3.13 miles in 30 minutes (mostly at 6.3 mph, by the end had to drop down to 6.2). If I had a heart rate monitor I bet it would have told me to slow down. I was so sweaty and very relieved when it was done. Afterwards I did 30 minutes on the elliptical and it felt SO much easier. My heart rate on the elliptical started in the 160s but was in the 140s by the end. (Sounds like my weight, heehee.)

I just ate spaghetti squash, which was highly recommended at my Weight Watchers meeting. Weird stuff!! Interesting to try, but it's not going to become a staple of my diet.

I definitely need to do a thorough spring cleaning of my wardrobe. What fits me now??

  


148.8!!!

Saturday, March 10, 2007

That's how much I weigh today. WOOHOO!!! I had Jess do a new set of bikini pictures - and I'm so brave, I posted not only the new ones but also the FIRST ones, from when I was at my highest weight ever - 183. 35 pounds ago...what a difference! It wasn't a linear drop from 183 to 148.8, but I got here and posting those pictures makes me confident that I will NEVER be that 183 pounder again.

I don't want to call them "before and after" pictures, because when I started the SP/WW programs I was in the mid-160s...and I'm not an "after" yet!!!

Anyway, I can't believe I put those up for the world to see. I might get shy and take them down, so "enjoy" (yeah right) them while you can.

  


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