Sunday, September 23, 2012
Vacation was very relaxing and I enjoyed the break. It was my first vacation since beginning in early June (other than a quick getaway weekend at the beginning of the summer). But I came back feeling disappointed that I didn't uphold my bargain with myself to maintain the things I was doing prior to going. I'm going to use this as a learning (and sharing) experience in an effort to do better next time -- and also hear your thoughts.
I took one heart rate monitor worthy walk (Tues. morning)--it was about 2 miles. I also enjoyed two other significant beach walks. I was active in the pool swimming laps and walking, as well as doing extra kicking. We ate one dinner out (I definitely ate more than I should have, but a fraction of what I used to eat)--I also had two gin & tonics. My breakfasts were healthy: breakfast sandwiches made with egg whites, low fat cheese, turkey bacon and whole wheat bread, oatmeal with fresh pear and almonds, yogurt, fruit, toast, etc. Lunches were usually leftovers from the previous night's dinner ... grilled chicken (twice), steak, Italian Turkey Sausage, salad. Snacks were Fiber One bars, fresh pairs, and fresh salsa with tortilla chips.
My intention was to keep tracking, which I didn't do. The Internet was up and down and I found using my Droid pretty frustrating (perhaps I was looking for an excuse NOT to track)! My trainer went to the trouble of making 3 workouts for me ... none of which I completed. I think that's what bothers me most. I will be contacting her today to fess up.
This morning I emailed a friend and Spark Coach .. both responses have helped me a great deal. I'm on track today and after I contact my trainer, I'll be heading to the gym. I'm eating healthy, drinking water, and feeling good about being back in my routine.
I cut & pasted from my Spark Coach reply because it made so much sense and I wanted to share this with you:
"It sounds like this might be a good time to really start focusing in on the issue of "diet" versus "lifestyle change." Really, the only difference between where you were during your vacation and where you were (and are now) prior to that is your physical location, right? You're still you, you still have to make choices about your diet and exercise every day, no matter where you are. That hasn't changed. You're already back home where you were before your vacation and there's nothing stopping you from making whatever decisions you want to make today...unless it's the way you're thinking about things.
If you're feeling like you can't get back to where you were before your vacation, it may be because you're stuck in a "diet mentality," where you're counting on something other than yourself and your own efforts to make success possible, and worrying about whether you're lost whatever it was you had before your vacation. But the fact is that you are the one who made your pre-vacation success possible, and you're the one who can do the same thing now.
Here's a link to an article about this:
Why don't you look through that article and see if it makes any sense to you.
Hope this helps.
-Spark People Coach"
It's a very simple and pointed reminder that I'm the same ME. I still hold the power to make the choices to succeed. I believe that location should not matter and I do not have a diet mentality. How do I know? Because I'm NOT stuck, feeling that I can't get down to business. I won't let a week of less than perfect derail what I've been doing for almost 4 months! When I began this journey, I told myself this was for keeps and I meant it. It's not like I went on a binge for the week, I missed some workouts and didn't track. I wasn't stuffing my face with potato chips and chocolate...I simply wasn't doing what my body has become accustomed to!
I CAN do this. I WILL do this. The reason I've been feeling bad is because I wasn't doing the things I know I should be doing. That stops now. No time for waddling in self-pity. I need to get back to EMBRACING my lifestyle and feeling GOOD about all of the wonderful results to this point and those I haven't yet realized. That's exactly what my trusted Spark Friend told me. Take it hour by hour. Do it now!
Hey, gotta run ... I have some exercise to do!!!
Thursday, September 13, 2012
Nothing is more important than taking care of ourselves.
I misplaced my eye glasses and was in a tizzy looking for them this morning. There's a reason I panic when I can't find them ... my adorable little dog, Aldo, has chewed 3 pairs of my glasses ($400 a pop) and one pair of my daughter's eye glasses ($300). I know, I know ... but if we put our glasses where he can't reach them, it's not going to happen. If they're left on an end table (that he can access by standing on the arm of the sofa) or they fall on the floor, they are HISTORY. He doesn't chew shoes, furniture, or anything cheap ... he likes phone chargers, eye glasses, and ear buds ... he likes to carry socks around (without chewing them) ... and he will occasionally get into the trash if I don't have it where he can't get it.
So when I couldn't find them this morning, I was panic stricken! I also had a meeting first thing and was worried about not arriving on time (driving without them would not be a good idea). I left without grabbing my insulated bag which contained my breakfast and morning snack. I ALWAYS have some sort of bar in my desk drawer, so a CLIF bar ended up being breakfast today, which is okay ... except I got so busy at work I didn't have a snack. When I left at lunch time to meet a friend for a salad, my blood sugar was 72, which is pretty low for me. When I arrived at the restaurant, I had trouble finding a parking place. Of course they were busy and the waitress didn't immediately stop by. By this time I took my reading again and it was 65. I felt disoriented. I stopped a waitress and asked if she could bring me a regular Pepsi. I'm not a soda drinker, but I know drinking regular soda will get it back up quickly. And it worked ... but I scared them! The waitress said I looked greenish yellow and not good.
So yes, work has been crazy and the fact that I'm off next week has compounded it ... but that is NO EXCUSE for not looking after my Diabetes today. This has never happened before and I will make sure it doesn't happen again!
Wednesday, September 12, 2012
I met with my trainer for the second time after work today (5-6 pm). Let me start out by saying ... it was NOTHING like what I expected!
We did some gentle stretching and warm up. The 3 sets of 30 jumping jacks felt strange. I can't remember the last time I did a jumping jack, seriously. The first set was pretty easy, and other than "the girls" bouncing around (and I do seriously hate that), I could actually feel my stomach moving which was totally GROSS. But hey, that's just the way it goes. Years of neglect = pretty terrible feeling when doing jumping jacks. You play, you pay. I am definitely paying (in a good way). By the time I finished with the third set, I was ready to be finished with jumping jacks!
We pretty much spent the hour doing CORE exercises to help her assess my level and where I am (some things not so bad ... some things, let's just say need work). We did so many different kinds of crunches and sit ups (I don't know all of the official names), scissors, V sit-ups, bicycling, regular sit ups, crunches, crunches with a 5 lb. medicine ball. We did 3 sets of most, some of which I could complete, some of which I pushed it as hard as I could. My trainer was very encouraging even when I struggled and she was appreciative of my effort. We also did 3 sets of planks--that's some hard business. The first time I could only hold it 10 seconds. The second time I made it to 14 seconds. And the third time I made it to 17 (I was aiming for 20).
This week I learned that I can't do a single regular push up or a single regular sit up. Now there was a time when that might have frustrated me to the point of giving up. But hey, this isn't a contest. This is a journey and it's a lifetime journey, so there is plenty of time for improvement and practice! I also learned that I need to invest in a good athletic bra. They are not easy to find for us well endowed girls (ironic that the people who need them the most and SHOULD be exercising, have trouble finding them in the proper size without paying an arm and two legs). Any suggestions in this area would be helpful (I love the styles from Moving Comfort, but what a joke, if they don't come in my size, that means they don't come in a lot of sizes)! I will spare you all the size itself. There's nothing attractive about a heavy woman with big boobs. They're hot, they're heavy, and well, they get in the damn way! Enough boob talk (sorry Monty, if you're reading this) ...
After the hour of torture, I decided to stay and get some cardio in, which actually felt quite wonderful. I surprised myself on the Expresso bike. I had used one at the Y earlier in the summer and I'm now pedaling more than 2 mph faster than I was in June and July. That's pretty sweet! After about 11 mins on the Expresso, I finished my 2.3 mile ride and hopped on the elliptical for 20 minutes, doing intervals on the machine, plus really pushing hard about 15 seconds out of each minute.
Here's my cardio report as recorded from my heart rate monitor:
I was basically sweating like a pig when I finished and I felt so amazing. Just goes to show you that you don't have to clock major time to have a great workout. As for the core workout, wow, I'm already feeling it. I can't imagine what this is going to feel like tomorrow morning. I might have to roll off the edge of the bed to get up!
My confidence is strong, my attitude rocks, and I am IN THE FLIPPIN' ZONE and loving it!!!
Wednesday, September 12, 2012
Yesterday was insane. Just before I was ready to leave for work, I had a an overflow in the bathroom and a flood on my hands. Had to change clothes and ended up being late for work, which caused me to work later. I'm on vacation next week, so I'm trying to have everything in order so I don't return to chaos and simply put, work is just crazy busy.
I didn't eat enough lunch. Just soup and half of an apple later in the afternoon. I was feeling pressed by meetings and hadn't planned my food well enough in advance. By the time I got out of work, I was STARVING! I had dinner plans with my daughter and a friend of ours and was literally shaking by the time we got to the restaurant. Our friend was late arriving and by the time we ordered, I didn't make the best choice. I had a tossed salad and not one, but two slices of white veggie pizza. Now I know in the past 2 slices was nothing (I could easily cram 4 pieces in), but I felt absolutely DISGUSTING. It was too much.
The next 3 days will be stressful and here are some steps I am taking to take better care of ME:
1. Skipping my breakfast meeting this morning and opted for a healthier breakfast at home.
2. Combining my morning and after work workouts. I'll do my cardio & strength training in the same session to be more efficient. That allowed me to catch my breath this morning, eat a healthy breakfast, and plan my food for the day.
3. Drink 20 oz. of water BEFORE I leave for work so I have a head start on my water for the day.
4. Slide in a 20 minute walk on my lunch hour with Aldo. It's supposed to be a beautiful day and the 20 minutes will help with my stress at work.
5. Close my door and listen to music while I'm working today. I can get more done and will have less interruptions.
6. When I start to feel overly stressed at work, I will stop and spend a few minutes grounding myself and practicing some deep breathing.
I'll be meeting with my trainer from 5-6 pm. I'll take a Kashi bar with me in my gym bag so I can fuel myself prior to my workout and I'll be able to eat a light/healthy dinner when I get home later this evening. I'm going to show up early and get some cardio in prior to my session with her and if need be, I can stay a few minutes later and finish it up after we're done. I don't want to zap too much energy since I don't know what she has in store for me today!
Tuesday, September 11, 2012
Yesterday was such an awesome Spark Day for me -- because I did all of the things I know I'm capable of doing. I exercised, drank my water, made good food choices, tracked every bite, had the proper sleep, and pushed myself just a little bit harder when it came to just about everything
It's amazing how empowering it can be to have a day like yesterday! I have made so many positive changes in my life over the past 3 months.
Thank you to all of you who encourage, inspire, teach, and walk the same journey alongside of me.
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