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30 Day Blog Challenge Day 22 - Scheduled Fitness

Saturday, September 22, 2012

Day 22: What is your current workout/fitness routine?

I'll start off by saying I put my workouts into my calendar just like any other appointment. I don't 'have' time for fitness. I MAKE time for fitness.

Right now my schedule looks like this:

Strength training Monday, Wednesday, and Friday. I either go to a GroupEx Power class, do a whole body workout from Rachel Cosgrove's Female Body Breakthrough, or do a kettlebell workout at home. What I do on which day is determined by my other obligations that week. I loved remodeling my body last fall/winter with the Female Body Breakthrough BUT I grew to resent that EVERY SINGLE strength training day was dictated by 'the program'. My new plan gives me flexibility.

Centergy on Monday and Thursday. I do this for mental well being as well as flexibility and balance. I think I also get some strength benefit from it as well. I occasionally have to drop 1 of the 2 classes do to appointments that I can't schedule around the 2 day-time centergy classes but I really try to get in both.

Running on Tuesday and Thursday and, occasionally, the weekend. I have a race on Sunday and I've been 'training' for it - trying to get my 5K time down and to increase my endurance. I'm not sure if/how my running schedule will change after that race. Thursdays have been a run & centergy and that's been a bit more tiring than I like. I'll probably continue T/Th runs until it's too cold to run outside.... just in case I want to do another 5K. (I have asthma and running in the cold triggers it. One more thing I need to discuss with the doc when I have my physical in December.)

I *love* my workouts. I miss them when we travel and I don't have a place to do cardio. (I don't run outside unless it's on a race course. I'm scared to run on the side of the road.) I take a kettlebell with me when we travel now so I have no reason not to strength train!

  
  Member Comments About This Blog Post:

JENNYR0506 9/24/2012 8:47AM

    Sorry you can't run outside more. But I totally understand. When I see folks around here running on high trafic roads I get scared to death for them. I am fortunate that I have a utility access road/walking trail close to my home. It is part paved/part dirt but it goes for almost 8 miles round trip from my neighborhood. I wouldn't get nearly as much walking in every week if I had to do it all indoors on the treadmill. Good for you for sticking to it inside!

emoticon Jenny

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FEMISLIM 9/22/2012 5:23PM

    Great workout routine. All the best in your running.

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CODEMAULER 9/22/2012 10:56AM

    I'm just getting into a fitness schedule and I'm putting my plans on the calendar, too. Flexibility and variety are key for me as well.

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KANOE10 9/22/2012 9:24AM

    I look for hotels that have workout rooms. I miss my workouts when I travel also. Are Sat and Sundays your days off? That is a great exercise program you have going.

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30 Day Blog Challenge Day 21 - She's watching......

Friday, September 21, 2012

Day 21. Did you or do you have any disordered eating habits - binging, purging, excessive calorie restriction or excessive exercise? How did develop (or how are you developing) a healthier relationship with food?

When I was a pre-teen and teen and controlled my weight by extreme calorie restriction. I don't know how no one caught on. I don't know how I managed to stop before it got dangerous. I don't know WHY I did it. Looking back it was so unhealthy and made me skinny fat. I snapped out if it my first week at college when I almost fainted at the HUGE library on a HUGE campus where I knew no one. I was terrified I'd pass out and no one would help me.

In the years after my children were born - when I was a SAHM - I binged. A lot. Whole bags of goldfish crackers, boxes of wheat thins, dozens of cookies, goodness knows what else but it was not uncommon for me to finish a whole box, bag, package of whatever. I am still dealing with that, even in maintenance. I just binge on different things now. Baby carrots. Carrot chips. Popcorn. Peanuts in a shell. Berries. Grapes. I'm much more aware of it now. I know it is more common when I am stressed. One of my Sparkfriends pointed out that it may be happening when I am especially tired. That fits the pattern as well. I think I need to manage the stress and sleep more than I need to focus on stopping the behavior. I don't really even try to stop the binges now. Instead I try to figure out why I did it.

I have not been tempted to go back to extreme calorie restriction even though it is easy (no time needed to work out! cheap!) because of how unhealthy it is and how closely my daughter watches what I do. I definitely do NOT want her to follow in my footsteps there. She is strong and healthy. God forbid she starve herself, lose her muscle mass, stress her immune system. So, with her eyes on me constantly, I just do.not.go.there.

  
  Member Comments About This Blog Post:

CODEMAULER 9/22/2012 10:53AM

    It must have been a frightening realization. Thank goodness that you were able to turn things around for you AND your family.

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KONOHA-NIN 9/21/2012 11:54PM

    So glad you're making a point to be a healthy role model for your daughter. I have met too many girls who were in treatment for an eating disorder whose parents (generally their mother) also had some kind of disordered eating. Not to say that the parent directly caused anything (and I'm sure some of them weren't even aware of the possible influence it could have had), but it didn't help at all for the children to have grown up with that. It was just one additional factor that could have made them more vulnerable.

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DAWNFIRE72 9/21/2012 10:24PM

    I am glad that your realized your behaviour as a pre-teen/teenager was dangerous and stopped before it became a serious issue.

I love that you are setting such a great example for your children and your daughter in particular. I think that girls now are subjected to way more pressure to be "perfect". I am constantly amazed at the amount of advertising aimed at young girls that show so many images of very slender girls as being the norm, when in reality we come in a wide variety of sizes and shapes. I think that stressing health over being the perfect size is a much better route.

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ONEKIDSMOM 9/21/2012 7:27PM

    What a great insight this part is: "I think I need to manage the stress and sleep more than I need to focus on stopping the behavior."

Once you take care of the root cause, the behavior diminishes! So figuring out WHY is important. And also great observation about how we model behavior / attitudes for our children. Well written! emoticon

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FEMISLIM 9/21/2012 4:25PM

    It is great that you were able to nip it in the bud. With your experience and under your guidance, your daughter will surely do good. Have a blessed weekend!

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30 Day Blog Challenge Day 20 - Yum, yum, yum

Thursday, September 20, 2012

Day 20. What are your favorite healthy foods? What healthy foods have you 'discovered' along the way to better eating habits?

I love a lot of healthy foods. Ones that appear in my diet over and over and over again are greek yogurt, frozen berries, fresh berries, cinnamon, wheat germ, egg whites, salsa, baby spinach (and more baby spinach and more baby spinach), tomatoes, low-carb or whole wheat breads, avocados, low fat cheese, tuna fish, salmon, chicken breast, pork tenderloin, grass-fed beef, brussels sprouts, sweet potatoes, winter squash, green beans, carrots, broccoli, cauliflower, spring mix, arugula, CLIF builder bars, whey powder.

I'm guessing that over 75% of the food I eat is on that list. I might prepare things in different ways but my grocery list is very repetitive!

Things that I eat now that I didn't eat before I started eating healthy: CLIF builder bars, whey powder, arugula (I could eat it by the box full), kale (homemade into chips), greek yogurt (we even use it instead of sour cream), egg white omelets, quinoa, we even eat some tofu every once in a while.

There are also a lot of healthy foods that I was eating before I started losing weight that I still eat but not in nearly the amounts I ate them before: whole wheat pasta, barilla plus pasta, brown rice, olive oil..... things that are either too carby for me to eat too often or add too many fat calories to consume in the amounts I used to consume.

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Running update:
Running for 2012:
107.25 miles + 3.25 miles = 110.5 miles
3 days until my next 5K.

Beat my PR of 29:12 by 1 second today so basically I'm at 29 1/4 minutes for 5K on the treadmill. I'm really hoping to finish the race in less time than that on Sunday. I finished my first 5K in less time than that but it was a different course. I hear this one is hilly. I'd love to come in around 27:30. That would be about 30 seconds a mile faster than my first 5K. I just don't know what is reasonable to shave off a 5K, especially since the courses are totally different.

  
  Member Comments About This Blog Post:

SDLEE514 9/21/2012 8:57AM

    I could eat arugula by the box/bag full too! I pretty much love any fruit, flavored tuna fish in the pouch, and I've recently discovered how great lentils are. Things I used to eat waaaay too much of that I still do but need to actively count portions are Wheat thins and whole wheat Goldfish (I have a serious snacking tooth, but at least I don't even like potato chips)

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SQUIRRELLYONE 9/21/2012 8:00AM

    Clif bars are great! I get them at the grocery store whenever they go on sale, but they also offer them at my rock climbing gym! I keep them in my car as emergency food :)

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MOONSTORMER 9/21/2012 1:20AM

    i also LOVE spinach. if my hubby liked it more, i would buy it by the crate load! but i still eat tons of it. totally agree!

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DAWNFIRE72 9/20/2012 11:39PM

    I never realized how bad my diet got just after getting married. Then I rediscovered that I really like fresh fruit and veggies. Where do you find the CLIF bars? I've heard of them but never seen them outside of our local body building place and the staff there just makes me uncomfortable (ie. all young, all ripped, all male...I have never seen a female staff member).

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FEMISLIM 9/20/2012 9:07PM

    You are doing really great. Keep it up!!!

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ONEKIDSMOM 9/20/2012 7:02PM

    If it's in the "fresh" aisle, it's fair game, huh! emoticon

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30 Day Blog Challenge Day 19 - It's Gotta Go?

Wednesday, September 19, 2012

Day 19. What 'unhealthy' food(s)/drink(s) do you refuse to give up? Any that you have given up completely?

I STILL ENJOY:
-Coffee with real half and half and splenda - every day.
-Ice cream - I have a Skinny Cow almost every day. I have premium ice cream a handful of times a year.
-Chips, like for 'chips and salsa' - I have baked scoops about once a week with guacamole or nachos (healthy toppings)
-Beer, wine, and spirits - I definitely drink a LOT less than I did when I was heavy. Partially because these are empty calorie foods, partially because I eat more when I drink, and partially because alcohol and exercise don't mix so well for me.
-Pizza - We have takeout pizza a few times a month.
-Burritos - I have a burrito bowl at Chipotle a few times a month (or more).

GONE, GONE, GONE:
-Fried foods. They repulse me at this point. I will have a tiny amount of fried calamari very rarely when we split an appetizer at a restaurant. No more fries, fish and chips, potato chips, chicken strips, onion rings, yada yada yada. They bother my stomach too much.
-All but the best candy. I can't remember the last snickers bar, for example. I had a wunderbar on vacation in August. I think that was my first run-of-the-mill candy bar in almost 2 years. I occasionally have some dark chocolate but I really have very little. This is surprise to me. I'd have expected this to be on the 'never gonna let you go list'.
-Cold cereal. This was a danger food for me. I could eat it by the box. I now only use it (and only very healthy options) as a topping for yogurt.
-Soda, juice, juice cocktails - Unless they are used as part of a cocktail, I just don't consume these.
-A large variety of processed foods. I don't think I could even make a list. I don't miss them enough for them to even register.

And one so new I probably shouldn't include it.... but as of last weekend no more pre-popped 'light popcorn'. It was one of my 2 binge foods (the other is peanuts in a shell) and I've noticed that I've woken up feeling sick after eating it over the last few months. DH told me he can't stand the smell of it (I knew he never ate it). Those 2 together and I just don't have any desire to buy it again. I'll make popcorn if I want some.

  
  Member Comments About This Blog Post:

SQUIRRELLYONE 9/20/2012 8:01AM

    I still eat french fries at least once a week. That is actually why I started with Sparkpeople: I wasn't willing to give them up, and spark was the first program that didn't lie or call it cheating. If I wanted to make fries stay a part of my life, I'd have to schedule them.

But I was fortunate: I've never really been a "binge" eater: I only ate too much because it "tasted like more". Once my tongue was no longer in charge, it was waaay easier.

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MOONSTORMER 9/20/2012 3:21AM

    i'm the same with chocolate - only the best stuff, and even then in moderation. i have recently fallen in love with raw chocolate, but just one truffle satisfies my cravings, and has more anti-oxidants than my usual daily intake of freggies!

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KONOHA-NIN 9/19/2012 7:36PM

    It's funny, after a nutritionist once broke down the components of something like pizza - bread, veggies, cheese, maybe meat - it doesn't actually seem very unhealthy if it's all fresh stuff. Maybe the meat could be a little shady. At least I feel like the meat at Chipotle is pretty good! (also a Chipotle fan)

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SWEDE_SU 9/19/2012 7:00PM

    it definitely helps when the banned foods don't make you feel good - i know i have eliminated many foods, but i just don't think of them anymore.

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CODEMAULER 9/19/2012 5:57PM

    Your enjoy list and mine are pretty similar. I don't do so well with the fried food, either.

emoticon

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30 Day Blog Challenge Day 18 - On the go

Tuesday, September 18, 2012

Day 18. Do you have a go-to meal for days when you have to be on the go, no time to stop to eat and no refrigeration/cooler available?

This is a totally selfish question on my part because I am SEVERELY lacking in this regard and need ideas. My big challenge is hospital days where we are trapped in a waiting room. We can't haul a cooler with us and we can't get out to get food. I bring bars (CLIF builder bars and Nature Valley protein bars), bottled water, and fruit. I could bring peanut butter on whole wheat and some veggies (that travel well). Beyond that....??????? Luckily these days are few and far between. I am getting used to popping stuff in a cooler when we'll be tooling around in the van. (We take the train to the hospital.)

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Running update:
Running for 2012:
103.75 miles + 3.5 miles = 107.25 miles
5 days until my next 5K.

This week I am just doing 5K plus cool down. Today's run felt so EASY! And I set a new treadmill personal best of 29:12 for the first 5K. (I run at a 1.0% incline and adjust my speed. Right now I am starting at 6.0, upping to 6.5 for the next song, then 7.0 until I hit a mile, then recovering at 5.5 until that song ends, ramping up to 6.0..... etc.)

  
  Member Comments About This Blog Post:

TANYAP71 9/20/2012 8:53AM

    29:11 today. Last run before my 5K.

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OVERWORKEDJANET 9/19/2012 7:26AM

    Oh, your treadmill speed makes me tired.

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CONFIDENTLY_FIT 9/18/2012 8:36PM

    I usually pack my lunch bag with an ice pack and then whatever I want. It will keep things cool all day.

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SANDILYNN6 9/18/2012 10:58AM

    You are so right, I have the perfect size cooler to take to work, about 5 travel drink containers, icepaks...I just haven't put it together. I will!!! Thanks! Best of luck to you. emoticon

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MJZHERE 9/18/2012 10:34AM

  I have "lived" with my children in the hospital. I want to commend you for taking care of yourself during those times as I know how hard it is to even think about yourself. Great to prepare ahead. How about those small soft coolers? I use them out quading in 100 degree weather and they work well with a couple of frozen waters to keep them cool. I put in yogurt, fruit and have even done salad with cut up chicken breasts in small sandwich bags to put into salad.

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