CHAPELSMACK's SparkPeople Blog CHAPELSMACK's Blog on SparkPeople, home of free diet plans and a healthy living community Refocused Now that both of my half marathon races are over, I've decided to take a break from running races and long distance training for a while. Now I'm focusing on slowing down and taking walks for a change with a couple jogs thrown in during the week. It's been relaxing. <BR> <BR> Believe it or not, my race training helped keep me active, but it also caused my weight-loss this year to plateau. So, I'm also focusing on shedding some of the extra pounds that I still need to lose. That means reevalu... Thu, 6 Aug 2015 10:21:59 EST I'm back in, folks So after all that rest for my ankle over the past month, I've managed to put a few pounds back on. I'm not letting it stop my progress, though. I know it will start to come off once I get back into my full training schedule this week. It's all about re-dedication to my goals. I haven't given up yet, so that's a big win. <BR> <BR> I have a "just for fun" race coming up this Sunday: Bay to Breakers. It's a 12K route that crosses the city from the Bay to the Ocean. This will be my second time ... Thu, 14 May 2015 12:49:36 EST 8 Weeks Until the See Jane Run Half Marathon! This year is whizzing by. Checked my calendar and I am only 8 weeks away from my first of two half marathons: the See Jane Run Half. Wow! <BR> <BR> I have a 12K (about 7.5 miles) on Sunday, which I am excited about. My right ankle has been giving a little bit of trouble the past couple of weeks. So, I have been cutting back my running sessions to let it rest. I've mostly focused on two longer runs and a two shorter runs over the past two weeks. The ankle seems to be doing better now, so I'm ... Sat, 25 Apr 2015 01:49:43 EST Past couple of weeks No loss or gain the past two weeks. I was sick with a bad cold all last week and the first few days of this week. So, no running and no cutting back calories. Went for a handful of walks, but mostly sleeping. Ha. Starting Monday my previous goals remain the same. <BR> <BR> Goals for this week: <BR> *Keep an eye on mindless/emotional snacking, especially in the late afternoon and evenings. Eat only when I am hungry <BR> *Do two strength training sessions this week. <BR> *Cut down on the s... Thu, 26 Feb 2015 19:18:45 EST This Week's Reflection I was a lot more focused this week. Workouts still going strong and my nutrition has improved. I only got in one session of strength training this week, so I'll have to watch that. I still didn't log my food as frequently as I would have liked, but I did log my fitness minutes and a few days worth of meals in my trackers. My body fat % has gone down this week. I am now at 30%, which is a triumph. ( I was at 34% at the beginning of January.) Also, my speed is slowly improving. I have been runn... Mon, 16 Feb 2015 13:04:07 EST Quick Start Program: Week 3 and 4 Reflection No loss or gain over the past couple of weeks, and I know exactly why. <BR> <BR> While I've been doing great sticking to my workout schedule and logging my fitness minutes, I haven't been watching my calories very closely. I've been pretty relaxed and not logging my food in the nutrition tracker. Guess I was feeling a little tired of it after doing it every day for the full month of January, which is understandable. I also had a couple of binge episodes late last week, due to some emotional ... Sun, 8 Feb 2015 11:52:54 EST Quick Start Program: Week 2 Reflection The first two weeks of my quick start program have been really good overall. I've been sticking with my calorie range (mostly) and exercise schedule. Though one thing I've noticed is that I am starting to feel my sweet tooth rebelling. Thankfully, I've still managed to stay within my SP calorie range despite a couple of indulgences. I know that eating sweets is not the best use of my calories from a nutritional view point. The more sugary, empty calorie foods I eat, the less foods with high p... Mon, 26 Jan 2015 18:10:08 EST Quick Start Program: Week 1 Reflection So far so good! I am down 10 pounds since the beginning of the of the year. It feels really great to get back into a fitness schedule. I never thought I'd say it, but I think I've missed the regular exercise! <BR> <BR> I'm feeling good about my meals this past week, too. They've been very balanced, and I can tell the difference in my energy levels. I've been hitting anywhere between 90 and 120 grams of daily protein so far, which is pretty darn amazing for me. I've been trying to eat as man... Wed, 21 Jan 2015 23:33:46 EST SF Hot Chocolate 15K 1/11/15 First race of the new year! 15k: 9.3 miles <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> Thu, 15 Jan 2015 22:59:57 EST Holidays Recovery I have good news and bad news. The bad news: I definitely did gain some holiday poundage. The good news: I've lost pretty much all of it in the past couple of weeks. So, I am back to where I was before the holidays, which is good! <BR> <BR> For the next 4 weeks, starting today, I am going into full "quick start" mode. I will be doing several interval running workouts, one long (fasted) endurance run, cross training workouts, and a couple of strength training sessions each week. I will also b... Mon, 12 Jan 2015 20:49:14 EST Holiday pounds are coming to town Yep, I'm anticipating those dreaded holiday pounds, so I am going to do my best to stay on top of things. I know my holiday weaknesses like chocolate and carbs, so I am already making a mindful effort to watch what I eat. <BR> <BR> As far as exercise goes, I have already planned out my exercise routine through the holidays. I am going to be squeezing in some walks and runs over the next week and a half before flying out to the midwest to visit my parents with my husband. There will most like... Mon, 15 Dec 2014 18:11:25 EST Lake Tahoe Half Marathon (Sunday, 9/14/14) Lake Tahoe Half Marathon: I DID IT! <BR> <BR> What a gorgeous course! Plenty of tough hills, though. And not to mention it was at 6800' elevation! It was a challenge, but I would definitely do the race again some day. <BR> <BR> My finishing time: 3:01:51 <BR> <BR> <em>312</em> <em>366</em> <em>185</em> <BR> <BR> <img src=""> <BR> <img src=""> <BR> <img src="http://photo... Sat, 20 Sep 2014 11:05:55 EST Running Knees My knees have been a bit sore this week, so I took a few days off from working out from Thursday to Sunday. Since Monday, I've cut back my mileage and my speed, and I've upgraded to better shoes, been doing strength training/stretches, and I've been icing my knees after I workout. They are still a teensy bit sore, but feeling loads better than last week. I'm still a fairly new to runner, and I think I've just been overdoing it. Too much, too fast, too soon. Definitely a wake up call to be mor... Thu, 17 Jul 2014 16:38:15 EST Obese No More I am finally out of the "Obese" category on the BMI chart and into the "Overweight" category. 30 pounds to go until I reach my goal weight... <BR> <BR> I think I can. I think I can. I think I can. Mon, 7 Jul 2014 17:25:32 EST Don't always trust the scale I had a funny moment earlier this week. I realized that my digital scale needed new batteries. When I replaced them I found that I actually weigh 6 pounds less than it had been reading before. <BR> <BR> It's the little things, right? <BR> <BR> <em>9</em> <em>192</em> <em>312</em> Thu, 3 Jul 2014 15:21:23 EST 6 Months into the Year: Time for Goal Reassessment At the beginning of this year I posted a goal worksheet, which mapped out my goals for this year. Now that I'm about 6 months into the year, I thought it would be a good time to see where I am, how I'm doing, and to reassess my priorities and goals for the remaining months of the year... <BR> <BR> MY GOAL IS: TO BE HEALTHIER, FITTER, AND TO REACH A HEALTHY BODY FAT PERCENTAGE. <BR> <BR> *I'd say this is still a good, strong goal for me right now. <BR> <BR> MY GOAL DETAILS: WITH MY HUSBAND ... Mon, 30 Jun 2014 12:49:00 EST 2014 Races I'm registered for Races I am signed up for during the second half of 2014... <BR> <BR> *San Francisco FrontRunners Pride Run 10K -- Next Saturday, June 28th (SF Pride Weekend): A 5K loop in Golden Gate Park, run twice for the 10K. Celebrates SF Pride and benefits the Castro Community On Patrol. <BR> <BR> *SF Sustainable Race 11K -- Saturday, August 2nd: Lovely race along the SF Bay Trail. It is the 1st annual Sustainable Race "to foster sustainability awareness, focusing on San Francisco’s drive to 100% rene... Fri, 20 Jun 2014 14:26:16 EST Summer Time Well, May was a little busy, meaning my time on SP was less frequent. My goal is to try and log in most days of the week during the summer. <BR> <BR> I made the big decision to do the Lake Tahoe Half Marathon, instead of the full marathon, in September. I feel good about my choice. I'm still planning on doing a full marathon, but it will most likely be next year. I feel like I need the time to get more miles under my belt. I'm also researching to find a second half marathon to do in the Fall... Mon, 16 Jun 2014 14:52:41 EST Recent Before/After Picture I often have a hard time seeing my own progress, so I decided to make an updated before/after photo to encourage myself in my success. I still have a little more to go, but it makes me happy to see how far I have come in my health/weight-loss journey so far. <BR> <BR> <img src=""> Mon, 5 May 2014 17:07:19 EST Big Sur 10.6 Miler Photos! Big Sur 10.6 Miler! One race down! <BR> Finish time: 2 hours and 40 minutes. <BR> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <img src=""> <BR> <img src=" Thu, 1 May 2014 13:08:02 EST Big Sur 10.6 Miler this weekend! The day after tomorrow is my Big Sur 10.6-Miler event (part of the Big Sur Marathon)! <BR> <BR> My husband and I leave tonight for Monterey and are going to make a weekend of it. The weather looks like it will be a mostly cloudy with possible light rain, but I'm certain that it will still be beautiful. And you never know, the forecast may change. <BR> <BR> I'm so excited! <BR> <BR> <em>331</em> <em>334</em> <em>182</em> Fri, 25 Apr 2014 13:58:50 EST Big Sur 10.6-Miler this weekend! I can't believe how fast these last few months have been! The Big Sur Marathon weekend is just around the corner! 10.6-Miler here I come! <BR> <BR> I just emailed my parents about it and about my marathon. I realized that I hadn't told them yet about either of the walking/running events that I'm participating in. I'm not really sure why...I was never really very active, in an athletic sense, growing up, so, I didn't want them to worry or feel uncomfortable about it, I guess. I'm sure they wi... Mon, 21 Apr 2014 12:50:55 EST "How's the diet going?" A co-worker that complimented me on my weight-loss last week (NOT the rude-hey-are-you-pregnant co-worker. A different co-worker who knows me better.) asked me yesterday, "How is your diet going?" <BR> <BR> I stared at her blankly for a couple seconds before answering, because I was thinking, "What diet is she talking about?" <BR> <BR> Then, I realized she was referring to the weight-loss that she's been noticing. I just answered that things were going fine, and she then asked, "How do you ... Fri, 18 Apr 2014 15:13:32 EST No, I'm not pregnant. I'm just "fat." So, this morning a coworker asked me the question that a person should never ask a woman. <BR> <BR> "Are you...pregnant. You look like you've gained weight." <BR> <BR> <em>15</em> <BR> <BR> I mean, who asks something like that? And just last week I got a friendly comment from another coworker who complimented me on my weight-loss over the past few months. <BR> <BR> I'll admit it, the stupid comment today hurt. I took a few minutes in my office just to let it out and cry a bit, and I f... Wed, 16 Apr 2014 14:39:06 EST I Hit Level 12 already! I just realized that I hit Level 12 yesterday! Woohoo! <BR> <BR> It's kind of hard to believe that I've stuck with Sparkpeople since 2012, but the date is right there on my sparkpage. Pretty cool. <BR> <BR> It's also hard to believe that I have come as far as I have, but there I am in the mirror. A size 14 instead of a size 22, which I had been a few years ago. <BR> <BR> I really looked hard at myself in the mirror this morning, but tried looking through all those little tiny blemishes, lu... Fri, 11 Apr 2014 11:36:55 EST Big Sur 10.6-Miler coming up fast! I just got an email this morning with info and details about the Big Sur race weekend coming up on Sunday, April 27th. Only less than four weeks away! 25 days! <BR> <BR> I am so excited! <BR> <BR> <em>311</em> <em>224</em> <em>312</em> Tue, 1 Apr 2014 11:57:00 EST Weight-Loss/Health/Self-Esteem Reading List A "few" weight-loss memoirs and other health and self-love resource books that I am looking forward to reading: <BR> <BR> Half-Assed, A Weight-Loss Memoir by Jennette Fulda <BR> Hungry: Lessons Learned on the Journey from Fat to Thin by Allen Zadoff <BR> 703: How I Lost More Than a Quarter Ton and Gained a Life by Nancy Makin <BR> Read My Hips: How I Learned to Love My Body, Ditch Dieting, and Live Large by Kim Brittingham <BR> I'm Not the New Me by Wendy McClure <BR> The Fat Girl's Guide t... Fri, 28 Mar 2014 12:07:55 EST "You feel skinnier." My husband was being silly yesterday and gave me a big hug and lifted me up off the floor and said that he could tell that I was getting skinnier/lighter. <BR> <BR> I think I might have found the perfect feel-good alternative to using my bathroom scale. <em>30</em> Tue, 25 Mar 2014 13:18:51 EST This year's mantra: I've been feeling like a bit of a slave to my bathroom scale recently. <BR> <BR> Daily weigh-ins are a bad habit that I've been trying to kick for years. I found myself doing it again for a good chunk of last month and for the beginning of this month. So, a couple of weeks ago I decided to put it away in the closet. Out of sight, out of mind. To even make it more "official" I vowed to give up using my bathroom scale for Lent (in addition to watching TV at home). <BR> <BR> But I found myself... Sun, 23 Mar 2014 10:37:54 EST Body Fat % Visual <img src=""> <img src=""> <BR> <BR> Visuals are good. I need visuals. My current body fat % is at about 34% (the last picture) and I am aiming to be at around 23% body fat (picture right next to it). <BR> <BR> Trying my best to feel patient and confident and loving with myself today. Tue, 11 Mar 2014 11:33:36 EST Frances Kuffel Memoir Review I finished the book I started last week: Frances Kuffel's memoir, "Passing for Thin: Losing Half My Weight and Finding My Self." You can read the synopsis here: <link><BR>eight-Finding/dp/0767912926 </link> . Overall, I really enjoyed the book. Kuffel's writing is fun to read. She's has a poet's way with words, and she is snarky and brutally honest. <BR> <BR> My favorite thing about the book is that it's not one of those "how-to" kind of books. Kuffel ... Tue, 4 Mar 2014 15:04:51 EST I loved it My evening of dancing was so much fun! I am so happy that I went. I did the 1 hour yoga session, which was fairly simple and beginner friendly. Very relaxing, too. Then I danced for about 2 hours. There was still another hour of dancing left to go when I left. I probably could have kept on going, but I didn't want to overdo it, as it was a Wednesday night. <BR> <BR> I think I will definitely be making Ecstatic Dance a part of my routine. It felt very freeing to just be able to dance without ... Thu, 27 Feb 2014 11:46:27 EST Dancin' Going out dancing tonight! <BR> <BR> <link> </link> <BR> <BR> I've been hearing good things from folks that I know. It's a drug free and alcohol free atmosphere (and shoe-free). Plus, there's a choice of a one-hour yoga or dance movement class before the freestyle dancing starts. I don't know if I will do the full three hours of dancing, but I guess I'll see where the mood and music take me. <em>211</em> <BR> <BR> I am both excited and nervous. I have been wanting to... Wed, 26 Feb 2014 14:40:07 EST Weight Loss Memoir I just started reading a memoir by Frances Kuffel entitled "Passing for Thin: Losing Half My Weight and Finding My Self." It's very well written and I really identify a lot with the author so far. It is very reassuring that I am not the only person in the world who has had huge life struggles with emotional eating, negative body image, and poor self-esteem. Yet another reason why I love and feel comfortable being a part of SP and the SP community. I don't feel alone in my journey. Fri, 21 Feb 2014 15:10:16 EST My Smart Goal-Setting Worksheet SMART Goal-Setting Worksheet <BR> <BR> STEP 1: Write down your goal in as few words as possible. <BR> <BR> My goal is to: Be healthier, fitter, and to reach a healthy Body Fat Percentage. <BR> <BR> STEP 2: Make your goal detailed and SPECIFIC. <BR> <BR> Answer who/what/where/how/when: With my husband and Spark community by side my goal is to train for a marathon and to reach 23-25% Body Fat by the end of the summer. <BR> <BR> HOW will you reach this goal? List at least 3 action steps yo... Thu, 20 Feb 2014 13:39:41 EST Squeezing in the Strength Training I was very lazy in the strength training department throughout January. So, it's my February goal to incorporate more strength training exercises in my day-to-day routine. It is recommended to do about 20-30 minutes of strength training 2-3 times a week, and I'm trying to be a little creative in fitting it in. I've been researching and trying out several body weight exercises that I can manage to pull off in my tiny office at work. (And when I say I have a tiny office, I mean I have teeny tin... Thu, 6 Feb 2014 15:42:23 EST Happy New Year! Well, like many, I am now hard at work losing some holiday weight gain. I really did let loose during the holidays while visiting family, so I was definitely expecting it. But, despite the tiny set back, I feel good and I'm right back on track now. Healthy eating is now my "normal" way of eating, so it feels really, really great to be back home and making my own meals. <BR> <BR> Yesterday's Dinner: Baked salmon fillet on a bed of greens with veggies <BR> <BR> Yesterday's Exercise: 4 mile hi... Mon, 6 Jan 2014 12:55:27 EST I Just Signed up for the Lake Tahoe Marathon 2014! I have officially signed up to participate in two fitness events next year. The first one is the Big Sur 10.6 Miler in April 2014, and the second one is the Lake Tahoe Marathon in September 2014. <BR> <BR> I've got hotels booked for both events, and I have already started training! I've got training plans all mapped out and scheduled. <BR> <BR> <em>224</em> Mon, 2 Dec 2013 17:40:25 EST Keep Moving I have really been focusing on making sure that I get in at least one 40-60 minute walk in every day. I have been slowly adding in more hills again, which I think is really helping the scale budge. I work in San Francisco and there are some beautiful (and very, very hilly) neighborhoods only a few blocks away. The weather has been a little cooler but still warm. Ideal walking weather, but it's hard to believe that it's November. <BR> <BR> Personal celebration: I made Level 10 this morning! ... Wed, 13 Nov 2013 11:44:46 EST Tao of Calvin <img src=""> <BR> <BR> Have a great weekend everyone. Fri, 8 Nov 2013 14:10:11 EST Good ol' Garfield <img src=""> <BR> <BR> I hope everyone is having a great day! <em>30</em> Thu, 7 Nov 2013 13:13:40 EST Just need some laughs this week <img src=""> <BR> <BR> I know I posted a cartoon yesterday, but I just need to laugh this week. How about you? Wed, 6 Nov 2013 11:56:53 EST Have a little laugh <img src=""> <BR> <BR> This is what my stomach feels like this week, haha. Tue, 5 Nov 2013 13:26:06 EST Body Image and the Media I know that there are a few videos like these floating around the internet, and I thought that it might help many of us on SP gain a healthy perspective. This video I found through and it is entitled, "See Why We Have An Absolutely Ridiculous Standard of Beauty in Just 37 Seconds." You can see the video here: <link><BR>absolutely-ridiculous-standard-of-beau<BR>ty-in-just-37-seconds?c=ufb1 </link> <BR> <BR> Makes you a little sick doesn't it... Mon, 4 Nov 2013 12:51:10 EST Halloween Potluck Well...surviving the holidays is not off to a good start. I went to a Halloween potluck get together with some friends. To put it bluntly, I devoured many things. How many things...I am not sure. I thought ahead and actually had a snack with protein and carbs before leaving for the party, thinking that would help prevent me from overeating, but, unfortunately, it did not seem to do the trick this time. There were a lot of desserts, and I basically tried a little of everything. <BR> <BR> Sigh... Fri, 1 Nov 2013 12:02:09 EST I am determined to survive the holidays I love the holidays. I love the decorations, the music (Yes, I am one of those people who loves listening to Christmas music for the entire season.), the shopping, the traveling. It's all super crazy but also so magical. To me, anyway. I know some folks just find the holidays a big mess, but I love mess sometimes. <BR> <BR> One thing I hate, though, is the temptation. Don't get me wrong, I LOVE holiday treats, especially the homemade-with-love kind of goodies. That's why it is so difficult. ... Thu, 31 Oct 2013 12:29:23 EST Anticipating the Holidays In honor of the holidays coming up (fast) and the ending of daylight savings time this weekend... <BR> <BR> <img src=""> Wed, 30 Oct 2013 12:43:43 EST It feels great to stay on track. It's true. It just feels so good when I have a good day of healthy eating, exercise, and a good night's sleep. I don't think there is anything else like it. I feel proud of myself, energized, and even at ease. Now, I just need to remind myself of that when temptation calls me. <BR> <BR> Healthy living does seem to get a little easier with time. I've been working on gaining a healthy lifestyle for over five years now, just very, very small changes over time. I mean, my 22-year-old self hadn'... Tue, 29 Oct 2013 14:06:47 EST Weekend Goals: How'd I do? 1) Pay attention to what I put in my body. <BR> <BR> I was very relaxed in this department this weekend. I didn't log everything, which would have helped I think . I am back on track today. <BR> <BR> 2) Take care of myself. If I am getting sick, I need to really pay attention and not ignore my symptoms. My health is very valuable. <BR> <BR> I ended up staying home for the majority of the weekend due to lack of energy and feeling generally blah. Probably for the best, but I did do a lot of ... Mon, 28 Oct 2013 11:57:14 EST Heehee <img src=""> Sat, 26 Oct 2013 14:03:04 EST