PERIWINKLE88's SparkPeople Blog PERIWINKLE88's Blog on SparkPeople, home of free diet plans and a healthy living community 8 Month Body Makeover Week 9 Training Log Monday, 10/29: Rest Day <BR> Food log: Didn't record my food. :( <BR> <BR> Tuesday, 10/30: Long Run <BR> Actual: Ran 10 miles in 102 minutes (10:12 min/miles). <BR> Food log: Didn't record my food. :( <BR> <BR> Wednesday, 10/31: Rest Day <BR> Food log: Didn't record my food. Halloween--I don't even want to know. <BR> <BR> Thursday, 11/1: Medium Run + ST [6 mi run + Stage 2 Workout A #2] <BR> Actual: Ran 6.2 miles in 57 minutes (9:12 min/miles) and did ST. <BR> Food log: 1457 calories.... Thu, 1 Nov 2012 21:43:56 EST 8 Month Body Makeover Week 8 Training Log Monday, 10/22: Rest Day <BR> Food log: 1371 calories. Great eating day! <BR> <BR> Tuesday, 10/23: Medium Run + ST [6 mi run + Stage 2 Workout A #1] <BR> Actual: Ran 6 miles in 57 minutes (9:30 min/miles) and did ST. <BR> Food log: 1603 calories. Another good eating day, esp. considering my tough workout. <BR> <BR> Wednesday, 10/24: Rest Day <BR> Food log: 1407 calories. A hungry kind of day, but that's what's working. <BR> <BR> Thursday, 10/25: Short Run + ST [3.5 mi run + Stage 2 Worko... Wed, 24 Oct 2012 11:24:07 EST 8 Month Body Makeover Week 7 Training Log Going out of town this weekend, so no ST for me. Have to make up for it with intense runs! <BR> <BR> Monday, 10/15: Rest Day <BR> Food log: 1497 calories. Lots of fruits and veggies. A good eating day! <BR> <BR> Tuesday, 10/16: Long Run [11 mi run] <BR> Actual: Ran 10.87 miles in 2:06 (11:35 min/miles). Felt great! <BR> Food Log: 1577 calories today. That makes for about a 700 calorie deficit today--woo hoo! <BR> <BR> Wednesday, 10/17: Rest Day <BR> Food log: 1741 calories today. A b... Mon, 15 Oct 2012 22:25:09 EST Getting Back Under Control I'm experiencing now the first time that I've needed to pull the emergency brake during maintenance. How did I get to this point? <BR> <BR> I started off the week well, beginning a 3-week program of strictness, in hopes of getting to the bottom of my maintenance range. I tracked my calories carefully and I thought things were going well. I was eating between 1300-1700 calories a day and working out as usual. I should have started dropping, going from 131.5 down to 130 or so. <BR> <BR> Tha... Sun, 14 Oct 2012 10:15:20 EST 8 Month Body Makeover Week 6 Training Log I've been maintaining my weight successfully for the last 6 weeks (today's weight the same as when I entered Maintenance--woo hoo!) but I've been bouncing around the top of my goal weight range. Thus begins a 3-week push to "reset" my center point by 3 pounds (128 rather than 131). <BR> <BR> To that end, I'm going to keep up the fitness program, but I'm also going to focus on calorie restriction a bit more than I have been for the last 6 weeks. I am going to eat 500 calories below my mainte... Mon, 8 Oct 2012 13:51:01 EST 8 Month Body Makeover Week 5 Training Log Week 5 Training Plan: 10/1-10/7 <BR> <BR> Monday, 10/1: Rest Day <BR> <BR> Tuesday, 10/2: Medium Run + ST [5 mi run + Stage 1/Workout A #6] <BR> Actual: Ran 5 miles in 53 minutes (10:36 minute/mile pace). Did Workout A #6. I'm up to squatting with 75 pounds and doing one set of "real" pushups. Progress! <BR> <BR> Wednesday, 10/3: Rest Day <BR> <BR> Thursday, 10/4: Short Run + ST [3.5 mi run + Stage 1/Workout B #6] <BR> Actual: Ran 3.6 miles in 36 minutes (10 minute/mile pace). Did Wor... Tue, 2 Oct 2012 10:32:14 EST 8 Month Body Makeover Week 4 Training Log Week 4 Training Plan: 9/24-9/30 <BR> <BR> Monday, 9/24: Short Run + ST [4 mi run + Stage 1/Workout B #4] <BR> Actual: Ran on the treadmill for 40 minutes (3.5 miles? Not sure--didn't look). Did Workout B #4 and it went quickly. Next workout will increase to 3 sets. <BR> <BR> Tuesday, 9/25: Rest Day <BR> <BR> Wednesday, 9/26: Long Run [9.5 mi run] <BR> Actual: Ran 10.4 miles in 116 minutes (11:09 min/mile pace) with 3:00/:15 run/walk interval). My legs are dead now, but I felt pretty g... Sun, 23 Sep 2012 12:24:25 EST 8 Month Body Makeover Week 3 Training Log Week 3 Training Plan: 9/17-9/23 <BR> <BR> Monday, 9/17: Rest Day <BR> <BR> <BR> Tuesday, 9/18: <BR> Goal = Long Run Day [9 mi] <BR> Actual = 9.82 in 1 hour, 59 minutes (12:07 minute/mile pace) with a 3:00/:30 run/walk interval. Felt fabulous! Thought I was doing about 13 min/miles, yet lo and behold I was going a lot faster. There was a little chill in the air -- just right for running! <BR> <BR> <BR> Wednesday, 9/19: Rest Day <BR> <BR> <BR> Thursday, 9/20: <BR> Goal = Medium Run ... Sun, 16 Sep 2012 16:03:39 EST I've Arrived! (Pic) At 131.5 pounds, as of today I'm technically within my maintenance range (of 128-132) for the first time. This is my monthly photo, the first one that shows the "new me": <BR> <BR> <img src=""> <BR> <BR> I'm not quite to my magic number of 130, and given that I'm slowly shifting into maintenance mode, it might still be awhile until I get there, even though it's only a pound and a half. I'm actually expecting to bounce up a bit, now that... Wed, 12 Sep 2012 23:09:03 EST 8 Month Body Makeover Week 2 Training Log Week 2 Training Plan: 9/10-9/16 <BR> <BR> Monday, 9/10: Short Run + ST [35 min run + Stage 1/Workout A #2] <BR> Actual: Ran 3.1 in 31:30 on the treadmill and completed ST workout in 25 minutes. Still adjusting what the right baseline level of weights is for each exercise. Felt GREAT after my run and overall not as tired & not as much of the "heavy limbs" effect after the ST. <BR> <BR> Tuesday, 9/11: Rest Day <BR> Actual: .75 mile slow jog with my kids' running club. <BR> <BR> Wednesday, 9/... Sun, 9 Sep 2012 22:07:38 EST 8 Month Body Makeover Week 1 Training Log Week 1 Training Plan: 9/3 - 9/9 <BR> <BR> Monday, 9/3: Rest Day <BR> <BR> Tuesday, 9/4: <BR> Goal = Long Run Day [7.5 mi] <BR> Actual = 7.5 miles in 100 min (13:20 min/mile). Ran 2:00/walked :22. A little faster than the 14 min/mi pace I was looking to hit, but it's hard to run that slow. My legs felt great, like I could have gone a lot longer/faster. <BR> <BR> Wednesday, 9/5: Rest Day <BR> Actual = 60 minute walk <BR> <BR> Thursday, 9/6: <BR> Goal = Medium Run + Strength Training [4.5 m... Mon, 3 Sep 2012 18:48:16 EST Introduction to my 8 month Body Makeover Plan So, I am almost at my goal weight (down from 197.5 to 133.5; goal is 126.5). Having some epiphanies: <BR> <BR> 1) I like my body! It's fun being able to wear size 8, to be able to try things on in a store and have all of them be flattering. I smile when I look at myself in the mirror, and even though sometimes it takes some getting used to, I'm starting to feel at home in the size I am now. On vacation I bought some perfume and fancy bras, even. It's fun seeing myself as attractive! <BR> ... Mon, 3 Sep 2012 13:32:40 EST How much do you think about... ..your weight, weight loss, eating, fitness, calories, etc. etc. etc. ? <BR> <BR> I ask, because my husband commented last night that I have seemed distracted for the last few months, like my mind is often elsewhere. I realized once he said it, that he's right. I'm pretty much always thinking about losing weight. I'm calculating my calories in my head (either that I've eaten or that I've burned off), I'm predicting what my weekly weigh in will be, I'm figuring out how many more weeks until m... Sun, 26 Aug 2012 08:50:15 EST Maintenance Plan After having lost 50+ pounds three times and not kept it off, I've been very focused on maintaining this time around. It is especially true because I've taken off the weight this time through a doctor-supervised program of high-protein meal replacements. That means that weight loss has been relatively easy for me (losing 2-4 pounds a week regularly without feeling hungry). But that means that maintenance will be the hard part. I know that the transition to "real food" is fraught with dangers,... Tue, 14 Aug 2012 17:08:47 EST Advice to Someone Starting Out It feels arrogant to start giving advice when I haven't yet reached my goal, but I did weigh in on a team thread the other day of a young woman who wanted to start losing weight but was overwhelmed about where and how to start. This is what I told her (I thought I'd copy it here so I can refer back to it later myself--it's what worked for me, and I need to remember that for those times when I'm struggling): <BR> <BR> <BR> My biggest difficulty starting was thinking that I couldn't do it, so... Fri, 10 Aug 2012 10:06:12 EST Triumphant "Triumphant": that is how I'm feeling. I have had such a great day! It started out with the realization that I was waking up in the "healthy" range of the BMI chart, since yesterday was my first weigh-in at 140.5. <BR> <BR> I was still riding high, too, from my yesterday--I biked to school for a meeting with my advisor. It's so out of character for me--I biked instead of drove. It's fun being fit enough that it's no big deal to just throw my messenger bag over my shoulder and do a 45 minut... Thu, 9 Aug 2012 21:35:03 EST Ideal Weight? I am entering an interesting period of my weight loss: seeing the light at the end of the tunnel. I bought a bunch of new clothes (thank you, Sierra Trading Post!) in size medium for tops and size 10 for bottoms. I figured that was my goal size, so I should take advantage of the end-of-season sales, even though I'm still 15 pounds over my goal weight. <BR> <BR> Well, interestingly enough, the tops fit NOW and the pants are close to fitting. So, what does that mean? Am I at my goal weight? N... Mon, 6 Aug 2012 10:22:42 EST August Goals I almost met my goal in July: I lost 9.5 pounds when my goal was 10. 153.5 to 144. <BR> <BR> I really got stalled at the end of the month, caught in a little plateau around 144 pounds. I seem to have figured out what was going on (I started relying on snack bars, which provide too many carbs, which was getting me hungry). <BR> <BR> I'm back on program now, doing 3 and a half shakes a day. That's up from the 3 I was doing, given my increasing level of exercise. But I'm not feeling hungry an... Sat, 4 Aug 2012 12:43:35 EST In recovery from being FAT This may be a bit premature, since I'm still 8 pounds over my healthy BMI cutoff, but I'm definitely feeling healthy and fit these days. I'm comfortably wearing a size 12 and am almost at a 10. I've lost 49 pounds and am hoping that I'll be at an even 50 at my next weigh in. I'm running 3x/week and cross training 2-3 other days. My long runs are up to 5.5 miles, and I have two 10k races coming up in the fall. My blood pressure is regularly between 110-120 over 65-70. So, these are the creden... Tue, 17 Jul 2012 13:47:04 EST Upcoming Milestones 149 -- out of the 150s <BR> 146.5 -- 50 pounds down <BR> 144 -- 3/4 of my journey complete <BR> 141.5 -- 55 pounds down <BR> 141 -- no longer overweight <BR> 140 -- driver's license weight <BR> 139 -- out of the 140s <BR> 136.5 -- 60 pounds down <BR> 131.5 -- 65 pounds down <BR> 129 -- out of the 130s <BR> 126.5 70 pounds down and GOAL REACHED! <BR> <BR> ~Peri Sun, 1 Jul 2012 18:31:36 EST July Goals My goal for June was to lose 12 pounds, going from 162 to 150 pounds by July 1. <BR> <BR> That didn't happen. I actually ended up at 153.5, a loss of 8.5 pounds for the month. <BR> <BR> So, for July I'll be a bit more realistic, but still ambitious: 10 pounds. I think I can do it, especially now that I'm upping my running distances to train for my upcoming 10k races. By the end of the month, my running schedule has me doing 2 50-minute runs and a slow 5 mile run each week. <BR> <BR> Hop... Sun, 1 Jul 2012 08:28:26 EST June Update Well, things have been going well (current weight 155.0, down 41.5 pounds total). In June news: <BR> <BR> --I finished my first 5k! I went out really fast, planing on checking my time at the first mile marker and slowing down accordingly. Unfortunately (or fortunately) there were no mile markers, so I just kept cruising. I finished in 33:47, which is not really fast, but it certainly was fast for me! It felt great, especially because two weeks early I had run my first 3.1 mile distance, and... Fri, 29 Jun 2012 20:09:14 EST June Goals My goal is to lose 12 pounds in June, and end up at 150 pounds by July 1. <BR> <BR> How I will get there: <BR> <BR> Exercise 6x per week: run 3-4 times and elliptical or bike 2-3 times. <BR> Go to Body Pump 3x per week (starting in the 2nd week of June). <BR> Eat on plan. <BR> <BR> If all goes well, I will then be at 138 pounds (and a healthy BMI) by Aug. 1 and 126 pounds (my goal) by Sept. 1. Sat, 2 Jun 2012 23:37:01 EST Taking Stock So, I just finished my 9th week of weight loss. So far I've lost 32 pounds, down from 196.5 to 164.5. I'm almost halfway to my goal, which is 126.5. My BMI has dropped from 34.8 to 29.1. My blood pressure has dropped from 138/80 to 106/65. I am getting my lipids screened today, so we'll see how my cholesterol and triglycerides are doing. Updated to add: my cholesterol is now 112 (down from 184) and my triglycerides are 59 (down from 254). My body fat dropped from 51% to 43%. <BR> <BR> When ... Wed, 30 May 2012 16:43:33 EST Identity Statement I got this idea from a Sparkfriend--to write an identity statement--kind of a mission statement for your life and lifestyle--as though you've already gotten to maintenance. It seems to make sense: if you can start living now the way you want to be when you are already successful, it will make that success all the more attainable. <BR> <BR> goes: <BR> <BR> I am an athletic, energetic, optimistic person. I run, bike, hike, and nordic ski, and I love being outside. I exercise just ab... Sun, 20 May 2012 17:20:14 EST Emotional Eating The weight loss clinic that I go to has the patients go through kind of a cognitive-behavioral component, where you examine your relationship with food. This week, I'm supposed to journal about emotional eating. Beware, this is a deep and unexplored territory for me, so this is probably going to be long. So here goes... <BR> <BR> --One of the factors that I know makes me overeat is when I am worried that food is going to run out. I am always the first in line at a buffet, I take more than my... Sat, 12 May 2012 11:36:44 EST Trigger Foods So in my program, we get weekly homework assignments. This week's was about emotional eating. First, we're supposed to examine all our trigger foods, foods that once we start eating we have a hard time stopping. Then figure out what the common thread is among them and how we feel when we get triggered by them. Then we're supposed to look into the emotional component of eating, and when we're doing emotional eating, when/where/why we do it. <BR> <BR> That's a tall order, so I'm just going to... Mon, 7 May 2012 23:09:08 EST Beck Diet Solution Days 2-8 I've been reading through Beck a bit quicker than one day per day, since I'm already 6 weeks into my weight loss program. But I wanted to at least comment on each one of the items and how I'm incorporating it into my life. <BR> <BR> Day 2: Pick two reasonable diets: This day was easy for me, because I've already picked one diet (New Direction) that's working well for me. I suppose Weight Watchers would be my backup, but so far this plan is working really well and I feel no temptation to alte... Sun, 6 May 2012 18:30:57 EST Week 5 Thoughts On the plus side: <BR> --When I stopped my run to let a woman pet my dog, she made a comment to me that started, "I'm a runner, too, and I..." I still can get over being referred to as "a runner." <BR> --I went to the water park today with my kids. I wasn't happy about how I looked in my bathing suit, but I did it. Just being on the journey gives me more confidence and energy. Before, I would have just stayed on the side, watching. <BR> --My shin splints didn't get any worse after I returned ... Sat, 5 May 2012 20:45:13 EST Beck Diet Solution: Day 1 I just started reading The Beck Diet Solution, and as a counseling student I am thrilled to have found a CBT approach to weight loss and maintenance. In fact, I can't believe that I ever tried to lose weight in the past without preparing myself in this way. <BR> <BR> So, without further ado, here are my Advantages to Losing Weight: <BR> <BR> So I don't have to be worried that my shoes, underwear, heart rate monitor, hat, bra, wedding ring, coat, sweatshirt, or airplane seatbelt won't fit.... Tue, 1 May 2012 22:21:37 EST Thinking Like a Thin Person Date of Writing: 4/20/2012 <BR> My "homework" given to me by my program this week is to think about how I can head off temptation. In other words, thinking about what I will do when I really want to eat but shouldn't or really don't want to exercise but should. <BR> <BR> This has never been my strong suit. When it comes to school or work, I am incredibly disciplined. But when it comes to my own body, I'm queen of excuses. Here's how the conversation in my head goes when I want something to e... Sun, 22 Apr 2012 18:05:51 EST Temptation Date of Writing: 4/15/2012 <BR> This weekend I chaperoned a school trip to Chicago. That meant that I was not able to have control over my eating, and I had to eat regular food instead of my "protein shakes." Over the course of the weekend, I had the opportunity to eat brownies, cookies, candy, more cookies, Oreos, Subway sandwiches, taffy, chips, granola bars, french fries, caramel corn, cheese corn, pizza, and on and on and on. Every time I was tempted, I turned it down. It was a reminder o... Sun, 22 Apr 2012 18:05:14 EST Motivation Date of Writing: 4/10/2012 <BR> My weigh-in today, one day short of official weigh-in day, tells me that I've lost 10 pounds so far. In 2 weeks. Wow! <BR> <BR> I know that I can't expect to continue this kind of progress throughout, but it does give me motivation. I need some, too. Easter was tough--delicious food, and everyone snacking all day long, while I just drank one shake. And all the Easter candy. And the pasta at home that I cooked for my daughter's birthday. <BR> <BR> So far, if ... Sun, 22 Apr 2012 18:04:38 EST Progress Date of Writing: 4/3/2012 <BR> I am on day 6 now, and I'm finding it oddly difficult to find my appetite. I've only had two shakes today and it's 7:25, but I'm not even hungry for the third. I certainly still crave food, and certain foods in particular (those Fritos in the cupboard are calling to me, and I've visited them occasionally to make sure they're doing ok, but I haven't eaten any yet). But it's more of a psychological hunger, not a physical hunger. <BR> <BR> Actually, that has been ... Sun, 22 Apr 2012 18:04:01 EST The Hunger Games Date of Writing: 4/2/2012 <BR> The meal plan I'm on provides 600 calories a day. That is clearly not enough to sustain a human being, and even though the meal replacements are carefully balanced to provide 100% of my vitamins and minerals, plus high protein and fiber and moderate fat, it's been a struggle to get used to such a limited caloric intake. The goal is to mimic starvation--after four or five days, the body goes into ketosis, in which instead of burning carbohydrate it burns fat, thu... Sun, 22 Apr 2012 18:03:23 EST