Sunday, October 30, 2011
There are a lot of things going on in my life right now. Lots of changes.
First of all my daughter is 8 months pregnant and I'm gonna be a grandma for the first time around Christmas. This has been a huge adjustment. Not what I expected or hoped for but I've adjusted and have fallen in love with this little guy who I've yet to see. Still don't like the gma label though. I've worked so hard to feel better, younger and feisty. Gma doesn't seem to go with that. Here's her latest pic:
She's been staying with me for a while but she and her "boo" are looking for an apartment. She is desperate to get settled -- nesting is setting in.
Also, I've been contemplating returning to school to finish the degree I walked away from 23 years ago. I'd been praying about it and then a friend pointed out a notice that my alma mater (campus is 4 hrs away) had an ad in the paper for an adult program at a satellite campus 30 miles away that offered one night per week classes for 18 months for adults to finish their degrees. Truthfully I don't need to finish for my career --for the last 3+ years I have managed my family's business and the plan is to continue that, but I don't like feeling like I didn't finish something I started. If I do this, I would graduate from the school I started at 25 years after I walked away, kind of full circle. Its a scary idea, but one thing that keeps ringing in my head is something I've heard and learned here on Sparkpeople ... "When 18 months has passed, I can do one of two things. Look back and wish I'd started 18 months ago or have accomplished my goal." Sparkpeople is an awesome way to learn motivation and goal setting.
I admit, I've been struggling with my weight loss journey. This month for some reason, my eating has stunk and my exercise has dropped way down. I see it, I recognise it, I know what I need to do but haven't done it yet. I have my excuses. For some reason for the last couple weeks -- everything on me hurts! My knees, hips shoulders, neck etc are so stiff in the mornings I can hardly move. I have to take an 800 mg Ibuprofen just to get moving. I don't really know why. I will get this back on track. I know what to do. I broke down yesterday and went to my massage therapist. She is soooo amazing. She does wonderful work and can tell you what area of pain is attributed to what part of your body or life. My right side of my back was so painful and knotted up and she said that is finance, business, education and procrastination. HELLO... fit much??? lol! It really helped but I need to go much more often.
Here's my latest before/after pic:
The difference is huge, but I'm not done yet and I have to be careful not to go backwards.
Last night I tried some new things - Paintball and laser tag. It was awesome! Now I'll admit, paintball stunk. My bff and I got all ready and felt super cool, till we got on the field with a bunch of testerone filled guys. We got out there and within 2 mins had been shot 4 times (and have the welts to prove it) and decided we were done. How I got shot in my upper thighs while hiding behind a barrel formation, I can't figure out, but man it hurt!
Here's us before battle:
My friend said we should have taken pics afterward to show the paint mess.
We also did laser tag and that was AWESOME!!! Much more fun and not painful! It was a blast and I realized afterwards how great it was to run and play and not feel awkward or winded or out of place. SOOOO fun!
Anyway, life is good and I will keep moving forward, after all, time passes, down the road do we want to look back at what we wish we'd accomplished or what we have?
Thursday, May 12, 2011
I'm here. I've been here all along. Things have been busy but truthfully, I keep waiting for some big milestone to blog. Some amazing accomplishment to announce, but I'm here.
I've lost a few ounces less than 95 lbs. I'm super proud of that, but I've been waiting for 100. I'm 202 lbs and I'm waiting for onderland. Waiting.....
Lots of changes have been going on in my life the last few months and everything seems to be in some transition period and I keep waiting for things to settle down. Some of the changes ... my 18 yr old daughter decided she was grown and didn't want to follow my rules so she up and moved out a couple months ago. Then she got pregnant, then engaged and now she's planning a wedding to an airman who is going to be stationed in Guam. He's a great guy, but they are apart right now and she is soooo drama and man it can be consuming if I let it. Plus, my only daughter is making me a grandma and may be half way across the world when the time comes.
My oldest son also got engaged and moved six hours away to follow her. I don't know how that will turn out. I have my doubts, but can only sit and watch
I downsized my place and moved from a four bedroom house to a two bedroom townhouse with my youngest son. I really love it so that's good.
My youngest son turned 16 and got his drivers license. We both feel let out of the prison of being on each others schedule. But man is it different. A year ago, all three kids were at home, and I was a very busy mom and now I am almost an empty nester. My son has gotten a job and a car and we are two ships passing in the hall. Crazy
My brother got married so I had a wedding to attend and family photos to take. Truthfully, I was really happy with how they turned out. I found an awesome dress and felt pretty. I'll show you photos at the end.
Then I turned 45 a week ago. Forty five is great and I feel great, but I'm definitely in transition. Not sure what to do next or how to proceed.
I've been having a lot of knee and shoulder pain since I had kicked up the workouts and so I visited my doctor who also did a fellowship in sports medicine and she listened and did a thorough examination and said I have runners knee and bursitis in the tendon that run along side my knee. She gave me exercises and ibuprofen and suggested I not do the squats, lunges and step ups I've been doing. Oh and I also have rotator cuff issues in my shoulders from lifting and swimming. I told her if I quit doing everything that irritates my knee and shoulders, I wouldn't be doing anything. She also had xrays of my knees and called to tell me I have mild arthritis in both knees. Not surprising considering I carried around almost 100 more pounds for the last 20 years. So again, transition... trying to decide how to proceed with my workouts. Barrel ahead, ignoring her advice and the pain, or find a new way to be fit. I have no idea.
So anyway, I've not run away or given up. I still check in every day and read all my friends blogs, but I've been quiet... waiting.... just don't know for what.
Sunday, February 13, 2011
I haven't blogged in a while. I tend to only blog when I have something major or profound (to me) to share, but I've got lot's of stuff rattling around so here goes.
First, I'm feeling kind of cruddy again. I was sick for a day about a week ago and thought I'd fought it off, but my dad (first) then my mom have been sick this week with the crud and today I woke up feeling achy and tight in my chest. I've taken Ibuprofen and hopefully will again fight it off.
Last night I went to a trivia night. I was invited by my brother and his fiancé. It was hosted by their church. I am kind of a loner, basically shy and am uncomfortable around a bunch of people I don't know, but I've been trying to spread my wings and expand my horizons, so I went. It was fun. There were probably a hundred people there and we were in tables of 10 or so. My brother and his fiancé were the only people I knew. I had a good time and would do it again.
Today it was actually beautiful out and I was determined to go for a run even though I was feeling puny. I talked my 15 yr old into running with me (well not with me --- at the same time). He runs a lot faster and I just told him to run for 30 minutes and turn around and I'd do the same and we'd meet back at the car. It was wonderful. Outside in the sunshine was amazing! I even took pics of my sweaty self when I got back to the car. I like them even though my hair is a mess and I'm all sweaty.
When we got home, I made a smoothie. It was good! Sounds terrible (according to my son). It had a cup of lowfat soymilk, a scoop of chocolate protein powder, a tbl of spirulina powder, a scoop (tsp?) of dehydrated acai berry, some splenda (I know, not the best) a cup of frozen sliced strawberries, a 1/2 cup of mixed berries frozen (blueberries, blackberries, raspberries) mixed together in the blender until it is a frozen frothy milkshake consistency. It was yummy! DS wouldn't try it because the spirulina powder is green and smells like the inside of a fish tank, but thankfully you can't taste it when it's mixed with everything else. Otherwise I could never stomach it. When I was eating it my son said "who would have ever thought you'd have turned into one of those "health nuts" we used to laugh at. It's true. I am getting more and more interested in health and being healthy every day.
After my smoothie we went to Barnes and Noble to get a new book. I had to spring for it because my library didn't carry it. "The New Rules for Lifting for Women". I can't wait to read it. Some of the awesome ladies on SP have mentioned reading it and I'm excited to read it. I'm really enjoying the new strength training I'm doing and can already feel results in my upper body.
This month I've been taking swimming lessons twice a week. I've wanted to learn to lap swim and its been great. I could never figure out the breathing. I've learned the freestyle (crawl), the back stroke, and last week the breast stroke. I've gotten the first two down fairly well, but not the breast stroke. I can't figure out the kick. Maybe this week I'll get it down too. It's amazing how you can have stamina in one type of workout, but not in another. I can run several miles at a time, but swimming kicks my butt. In addition to the swimming lessons, my instructor teaches a class called aqua kick on Saturday mornings. I've taken it the last two Saturdays. It's awesome! For 50 minutes you wear fins and use a kick board and do laps. She puts a workout on the board and challenges you and times you. You do different kicks on your front, on your side and on your back. You end the class by doing a timed vertical kick in the deep end. Basically you tread water (with your fins) while raising your hands above your head. HARD! The class is a great workout! Afterward I stayed and swam laps. I just need to build my stamina. It's exhausting. But I'm loving it.
Ok on to my final topic... whats with men? I'm signed up on a couple dating websites. Not really pursuing anything, but just spreading my wings so to speak. If any of you remember, I went on a couple dates last fall and when I wouldn't hop into bed with the guy I'd spent about 3 hours total with, he never called again.
Well, a couple weeks ago, I was contacted by a fella that kinda seemed interesting to me, so I responded. We emailed a couple times and he asked if he could text me. I said yes. We began texting. They were very general -- good morning. How are you. Good night. What are you doing. That kind of thing. Very few of any substance. This went on for more than two weeks. Finally last Thursday he sent me a text with a pic of a rose. I texted back thank you. Then he said you're welcome. I'd like to meet you soon. I said that would be nice. That was all we said. A couple hours later, when I was walking into the gym for my swim lesson I got another text. I expected it to be asking me on a date. Instead ......
IT WAS PORN!!!!!
It was a photo of a naked couple with the woman in a backbend etc. and the text said. This is called 79. Like a 69 but with 10 extra points for difficulty.
Ok.... is it just me or is it improper to send porn to someone you've never met?
I was so astounded! What was the point of that? To see if I was willing to do that? Beats me.
I fretted about it all through class and when i got home I texted him and told him I didn't appreciate it. That while I believe a wonderful sex life is important to two people who love each other, I didn't feel it was right to send porn to someone you've never met. That I didn't want to hear from him anymore.
The text I got in return....
I think I portray myself as a fairly classy lady. I mention on my profile I say that my relationship with God is the most important thing to me and I state when i text or talk that I attend church every week, so WHAT THE HECK!!!!
Anyway, this may seem very silly, but I am proud of myself for kicking him straight to the curb. I deserve sooo much better than that junk. I don't have to take whoever shows me any interest. I'd rather be alone.
So friends, if you've made it through this rambling blog. Thank you, you all are awesome!!!!!
Thursday, January 27, 2011
So as I said in my previous blog, I have been playing around with my calorie range trying to decide where I need to be. The trouble was, I didn't have any definite number as far as what my basic metabolic rate was.
I've used several formulas, I've guessed. I've tweaked, I've experimented with my calories and frankly it's been driving me crazy!
So my gym is part of one of our local hospitals. I found out that the hospital wellness department has a contraption called Metacheck. For about $50 you can find out what your resting metabolic rate is. Here's a definition of the test:
The MetaCheck (Korr Medical Technologies, Salt Lake City, Utah) is an instrument
designed to measure Resting Metabolic Rate (RMR) using indirect calorimetry. Indirect
calorimetry is a method of calculating metabolic rate from the measured the amount of
oxygen consumed by the body. Using the MetaCheck mouthpiece, the individual being
tested breathes in room air and the gas the person breathes out, is conveyed to the
MetaCheck through the breathing hose. The MetaCheck analyzes the volumetric flow and
oxygen concentration of the expired gas to determine the amount of oxygen consumed by
the body due to metabolism.
I don't really understand it, but apparently it is very accurate. I made the appointment and the only opening they had was today at 10:30 a.m. That was fine, but I had to be fasting and have no caffeine and no exercise prior to the test. Needless to say, I was starving by the time 10:30 rolled around.
I arrived and the lady (dietitian) a first took my height and weight to put into the computer. Then she had me sit in a recliner and get comfortable. She explained that she would run the test for 10 minutes and the more relaxed I was the more accurate the test results would be. She said she would give me headphones with music playing and dim the lights. She then got out the test equipment. It reminded me a lot of a CPap machine (for people with sleep apnea). I had a clamp for my nose (very uncomfortable) and a hose attached to a mouthpiece. I was to clamp my nose and breath through my mouth through the hose and try to stay as relaxed as possible. It wasn't horrible but not comfortable. It was kind of like the set up for a breathing treatment. The music definitely helped and before I knew it, it was over.
My results were pretty good. The first thing she said was I have a good metabolism to work with. My resting energy expenditure per day is 1800 calories. Then they add on 540 calories for ADLs (activities of daily living) This totals 2340 calories per day needed to maintain my current weight. This does not include exercise. Now the dietitian used that number (without exercise) to figure my needed calories for weight loss. She suggested subtracting 500-1000 calories per day for a range of 1340-1840 calories per day. I asked her about the exercise component and she said to just count that as a bonus as long as I don't go below 1200 cals per day. I'm not sure I totally agree with that. I mean if I burn 400 calories with exercise and have been targeting my eating at 1500 calories that leaves me a 1240 calorie deficit and a net calorie intake for the day of 1100 calories. I think that's too extreme. And yes I could just eat something extra, but I'd rather not have to eat just to make up extra calories. I feel that the exercise component should be figured in.
Anyway, I guess I've been fairly on target. I had my calorie range set between 1640 and 1960 per day and that seems to be fairly close. She suggested I aim for 1600 calories right now.
Something else she suggested that I'm not sure how I feel about is adding a electrolyte replacement drink. She said with my exercise lasting 45 mins or longer I need to add something more than water. I explained to her that I don't eat (or drink) sugar and that I don't want to add a bunch of calories. That kind of defeats the whole purpose. She said to find a lo cal version but that I needed something. So I guess I'll see what I can find.
It was a good meeting but truthfully I am already doing most of what she recommended as far as diet. I already track my calories and eat a healthy variety based on the pyramid. But it was nice to get the info.
I feel better knowing I'm on the right track and that as long as I stay on this road I will get where I'm trying to go. All in all, its been good to get all this information, after all, knowledge is power!
PS -- Sparkpeople rocks. It is such a wonderful resource and has taught me SO much. Not to mention the awesome friends and that challenge and inspire me. Thanks all!!!
Thursday, January 27, 2011
I've been at this weight loss journey for almost a year. In that time I've lost 86 pounds. But even after all this time, I'm not sure where I'm headed. I've had my ideas but I decided that it was time to get some facts.
I was stalled for a while in November and things have definately slowed down as far as the speed of my weight loss. Because of that, I've been doing tons of reading and research as to what my BMR (basic metabolic rate) is and how many calories I should be eating. I've calculated, and recalculated. I've looked at what Sparkpeople says. I've tried lots of formulas but was never sure if I was in the right vicinity.
Monday night I had my annual fitness assessment at my gym. I decided I wanted to get a good idea of where I was, what my BMI was and where I stood in my journey. I also had decided I wanted to ramp things up as far as my strength training. Carolyn1213 and my gals on the Fabulous Fitness team have inspired me to "lift heavy to get lean".
So I met with the trainer last night to get my results. In some ways it was encouraging, in some ways disturbing. Heres what I discovered.
I will never be skinny. I will never be a tiny girl. I knew that, but what he told me confirmed it. I'm not sure why it disturbs me, because I've never claimed to be trying to be one. I've never expected to get all the way to "tiny". How do I know that? Well it's in black and white. At 214 lbs (fully clothed late in the day) I am at a 33.2% body fat. Ideal weight for me (18-25% body fat) is 174 -190). The report states, " In order to achieve this goal (Normal body fat range) you should lose about 25 pounds of fat while maintaining the same lean body mass. Your lean body mass, consisting primarily of muscle, bone and vital organs is 142 lbs. The ideal weight range for you, based upon normal body faat is 174 to 190 pounds." 190 POUNDS IS NORMAL??????? WHAT THE HECK!!!
I guess I should be rejoicing that I don't have far to go, but...... 190 lbs is still big. Then my trainer went on to say that if I add muscle I may only need to lose another 10 lbs. Huh???? Just another 10 lbs. He's got to be kidding! When I started this I weighed 297 lbs and I knew from day one that I needed to lose more than 100 lbs. If I only lose another 10 lbs, that wont even be a 100 pound loss. Heck I'd still weigh more than 200 pounds! Something's wrong with this picture!!!! I know all the right stuff to say, "don't worry about the scale", "muscle is better than fat", "you should only want to be healthy". I know all this! I also know that right now I am in a size 16 jean and xl top and I don't want to be this size forever. I want to be normal size. I want to be lean. I want the rolls to go away. My stomach still pudges out. My legs are still filled with fatty celulite and still has lots of fat. I want the bat wings to fly away.
I've been thinking about what I want to end up looking like. I'd like to be a medium top maybe a 10 or 12 bottom (probably a 12) and firm not flabby. But I'm not sure that the numbers they are telling me will get me there.
So anyway, the other results were ok. My aerobic index was average. My flexability was average. My Muscular endurance (pushups and crunches) were good and my overall fitness score was average. Now I'm not unhappy about that, because 86 lbs ago, my fitness was terrible. Progress.
After discussing my results we started on a workout plan. He asked me what I wanted and I told him that my cardio was fine. I've got that down. But I wanted to up my game in my strength training. He asked how I felt about free weights. I told him I could use the "big boy" free weights, that I'm not intimidated. So he developed me a plan that varies between several machines and free weights. He said he wants me to lift heavier weights for fewer reps. We did the routine with him coaching me and it felt good. I do wonder though if it was enough, because today I'm not sore at all. I don't know, we'll see. I'm ready to sculpt this body and I believe from all the wonderful advice I've read around here that this is the way to do it.
This is getting too long, so I'm going to write separately about my metabolism testing (see pt 2)
*** edit -- here's what they did for this assessment:
Height, weight, body measurements, bp, pulse. skinfold calipers, # of pushups in 30 secs, # of crunches to fatigue, flexibility (distance reached past feet), then a cardiovascular endurance (coopers 12 min wal/run test) distance of walk/run in 12 minutes, then muscular strength test measuring max weight lifted on chest press and leg press. The results come from a computer program that my hospital's fitness center uses to determine fitness. This is part of the services that come with a membership to the fitness center. Two assessment per year and two trainer sessions to develop a program. They have never tried to sell me anything as far as training.
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