Friday, September 20, 2013
I appreciate each SparkFriend who responded to my blog two days ago asking what one thing you could do to improve your program. I recognized myself in several of the answers:
1. Strength Training was mentioned at least twice. I have no reason not to be doing core and arm ST, but I have been very inconsistent. I may need to see a doctor and/or physical therapist before trying leg strengthening again. I injured my left glute area in April running hills, thought it was totally healed, but re-tweaked it August 1st when I tried to strengthen it with lunges. I plan to take pen and paper tomorrow and get names and maybe numbers of professionals to contact by talking to runners in my Galloway group.
2. Counting everything including coffee creamer. Oh, yea, I'm guilty of usin.g a bit of powdered creamer in my coffee at the gym without counting it.
3. Sleep. I'm doing pretty good getting at least 7 hours each night except about twice a month when I have trouble sleeping. But aiming for 8 hours would be better. On Saturday my long runs' start time varies between 4:30am and 6am, so my bedtime varies on Friday.
4. Cutting down or out artificial sweetener. Honestly, I've cut back a lot, but recently my intake has gone up a bit. Need to address this continuing issue!
So I will:
1. do at least two arm and core ST session per week; consider glute treatment
2. count everything including coffee creamer
3. go to bed at 10pm Mon-Thurs, Sat & Sun; Friday will vary based on run time
4. make sure artificial sweetener intake is not increasing; think about further reducing it again
Thanks, SparkFriends, for such good ideas and reality checks! Hey, maybe is there one (or 4) more thing(s) you could do to improve your program?
Thursday, September 19, 2013
She looked me in the eye and said, "You know a couple years ago when your husband was telling you that he thought you'd lost too much weight I almost chimed in to support him. But then you said, 'I've wanted to be slender all my life.' You said it with such passion that I knew you were meant to be slender. Now I think it looks really right on you."
Wednesday, September 18, 2013
I read a blog a week or so ago, and I'd give the author credit but unfortunately I don't remember her name, and it just kind of sat on my mind, challenging me. She asked what one thing could you do to improve your program? What would really make a difference? I thought and thought about it.
I'm not sure this is the one thing that will make the most difference for me, but I know it will be an improvement. I have been pretty sloppy about measuring nonfat instant dry milk powder. I started buying it because my hubby went from whole milk (4% milk fat) to 2% and then to 1%, but he absolutely won't drink nonfat milk. He complained that my "unnecessary" nonfat milk takes up too much space in the refrigerator. So I started buying nonfat powder to use when the refrig is too full or we are out of skim milk. I often use the powder to make tea lattes and coffee lattes. One thing I like about it is that it doesn't cool off the hot drink like milk out of the refrigerator does. I buy it in pouches that make one quart. Supposedly one-third cup powder will make one 8 oz cup. I became more and more suspicious. Seemed like I was not getting four servings when I measured by the 1/3 cup and one day when I measured a pouch it was just over one cup, not 1 1/3.. And when I was drinking hot tea with milk all day long, I knew I sometimes forgot how many cups with 1/6 cup of powdered milk. So, I'm going to commit to make the powder into the quart of milk and find a container that will fit in the refrigerator. For one thing, with my history of kidney stones, I need enough calcium, but I truly need to avoid too much calcium.
What one thing can you commit to do that will improve your nutrition or exercise program??
Tuesday, September 17, 2013
One mistake I made several times during serious attempts to lose weight was to pass up events, like parties and weddings, so that I would not be tempted to overeat. What I found was when I went and did the best I could I was practicing a skill I would need the rest of my life. When I stayed home, feeling deprived, I was depriving myself and not learning the lesson I needed.
To survive events, don't go hungry. Eat healthy - like veggies and lean protein - before you go. Try to find out what will be served so you can plan. Offer to bring something healthy you would enjoy. If it's not appropriate (like at that wedding), you can always carry a cheese stick and an apple in your purse to eat discreetly if you need to.
And if I'm caught out without healthy options, I remember that even when I have no options about what to eat, I totally control the amount I eat.
When you develop your healthy habits around your life, rather than wait to live your life until you are at goal weight, you are developing maintenance habits and setting yourself up for a lifetime of success!
Sunday, September 15, 2013
Here's a picture of Martin, my nephew, finishing his 4th race in 24 hours. Few people ran the last race, a 5K, faster than the first race which was also a 5K. It was very hot and humid. However, I promised to buy Martin's dinner if he beat his time, and would you believe it?, he did. He chose healthy sushi and veggies.
I really admire Martin's determination. It does not phase him that he places solidly last place in his age group. He just keeps trying. This was his 11th and 12th 5K. His first ever was January of 2013. He set a goal to run a 5K each month this year and he is going to achieve it. He has now set a goal to run a 10K in 2014, probably the Lake to Lake in November.
Got to say I was really tired and hungry last evening and think I've still got a bit to learn on fueling my long runs. I did an 11 mile run yesterday. I didn't feel like my eating was emotional, but that I was truly hungry. However, I also attended Gwen's birthday party yesterday. I ate fruit and veggies at the party. I "indulged" in a Diet Cherry Coke, which is a treat now days. The cake and chips didn't even tempt me. But maybe I was having a bit of what Watermellen has written about, resistance fatigue. Anyway, I was up one pound this morning, but I'm not worried. Feeling completely committed to healthy lifestyle. I rode my bike 50 minutes this morning and would have ridden further, but had some tire troubles.
I'll have both kids all day today. Healthy supper (Salsa-Black Bean Chicken) is already in the crockpot for my DD, DSIL, hubby and me and the kids. It's going to be another good day!!
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