PHD140's SparkPeople Blog

how I've missed you!

Tue, 1 May 2012 09:44:38 EST

WW was an interesting experience, but it only reminded me of the things I loved about spark!
And how much I missed all of YOU!!
*thanks for reading!!*

My sparkpage needs an overhaul.
-I'm thinking of taking down my beck videos for privacy reasons, so if you want to watch 'em time's almost up!
-I've also noticed that so many of my sparkfriends are gone/ inactive. I think it's one of the reasons I honestly started shopping around! Apparently, on some level I'm ...

new....

Thu, 19 Jan 2012 23:02:25 EST

city
job
gym
friends
routine

I've been doing a pretty job taking care of myself so far in 2012, but I had a real moment of clarity this week. I realized that losing weight is my one and only real resolution this year, so I need to put in the work and really make the necessary investments.

I joined WW this month for extra accountability. I started losing w/ the support of a nutritionist and getting on her scale every 3 weeks really helped me keep my...

Beck day 12 & 13

Thu, 20 Oct 2011 13:47:43 EST

Beck Day 12 & 13

Day 12: Learning to tolerate hunger & cravings
-Have breakfast & then fast for the rest of the day
*If you have a history of eating disorders, this lesson might not be appropriate for you. Please use caution here and work with your health care team!

I was pretty terrified to start this lesson and face appetite head on. As it turns out, fate upped the ante and I started Day 12 on one of the most stressful days to date! I've definitely been s...

Beck Day 10

Thu, 6 Oct 2011 15:36:21 EST

Out of sequence, but here none the less!
I'm already preparing myself for tomorrow's exercise--- it's going to be a toughie!

Beck Day 11

Thu, 6 Oct 2011 11:08:07 EST

It's only 11AM and I'm already thinking about lunch! Surely it's lunch break somewhere?

I leave you with this!

Beck Day 9

Thu, 29 Sep 2011 23:03:43 EST

Brand spanking new!

Beck Day 7 & Day 8

Thu, 29 Sep 2011 22:57:34 EST

Catching up--- finally got around to editing this video!

Beck Day 6 + Multivitamins

Fri, 23 Sep 2011 00:17:20 EST

Working w/ your diet buddy
Snooty fitness instructors
New Chapter Organic's Vitamin's and Supplements (Jillian Michael's endorsed)

Beck Day 5 Le Grande Finale

Thu, 22 Sep 2011 23:56:21 EST

Overdue post, excited to be moving on with Beck despite a woeful weekend.
On the upside, I had a chance to practice mindful eating in crisis mode!

Beck Day 5 TAKE 2!

Fri, 16 Sep 2011 18:26:00 EST

Had a good day today, caught up on some inspiring blogs, and made a much overdue appt for a haircut. WORD.
Holding steady on Day 5--- I'm definitely resisting. Determined to give this step a fair shake and excited to move onwards!

Beck Day 5

Thu, 15 Sep 2011 14:39:51 EST

Murphy's law kind of day. Really need to be careful to avoid snacking today-- I know I tend to eat to stay awake when I'm overtired. :(

Went from 60 to ZERO on the ROCKSTAR scale at the gym this morning due to sad pants and buddha belly. Really makes me want to hop on the scale to see the damage, but I think that would just add to the funk. Instead, I'm going to take listen to the good advice I've been given and focus on my food issues. Dealing with this now will help me conqu...

Beck Day 4

Wed, 14 Sep 2011 12:53:51 EST

Getting an early start with the vlog today! Loved today's lessons on building confidence and giving yourself credit.
What are you giving yourself credit for today?

Beck Day 3

Tue, 13 Sep 2011 18:25:55 EST

This had to be Take 55, but I was determined to get this up today! If you notice me slurring my words and rambling towards the end it was just the dehydration & hunger were setting in, lol!
Any victories you'd like to share this week?

Beck Day 2

Mon, 12 Sep 2011 21:24:38 EST

Quick On the Go update on Beck

Decent day at the gym too. I did my first deadlifts today with sets @ 50, 60, & 70lbs. I felt so STRONG doing this move in the man cave this morning so this is possibly my new favorite move (featured in this month's Oxygen magazine) 334
I'm way stronger than I think I am and I'm looking forward to testing my limits.

Beck Diet Solution Workbook- Day 1

Sat, 10 Sep 2011 19:18:31 EST

If you'd like to be BUDDIES, let me know! We can definitely support each other over spark/ email/ phone/ text/ or whatever floats your boat!

Didn't mention this, but Oxygen magazine also has an amazing website! I love being able to check out their videos when I'm trying to master a move!

This fall is going to be AWESOME!

First Ever VLOG! Fall Challenge Part 2

Sat, 10 Sep 2011 16:49:42 EST

Approx 6 minutes!
so... scale or no scale???
Let me know your plans for fall!

First Ever VLOG! Fall Challenge Part 1

Sat, 10 Sep 2011 16:26:19 EST

only about 2 minutes along-- thinking about FALL!

Part 2 up in a few minutes! (I should probably learn to edit, lol!)

sticking with what works

Tue, 2 Aug 2011 16:13:14 EST

I woke up stressed about a deadline and planned on pushing back my morning workout to get a little more work in. As it turned out, I was forced to miss my workout all together due to traffic troubles. Thankfully, pilates is offered again tonight and I'll be able to get in a half hour of cardio as well.

Had 2 slices of white toast w/ nut butter instead of my usual 1 slice of sprouted grain ezekiel bread w/ nut butter. I had a tix for a free starbucks drink of ANY SIZE, so I ord...

hit it hard, drop it low

Mon, 1 Aug 2011 13:22:11 EST

What I'm up to these days:

I've gotten into a nice groove at the gym (4 days a wk, on avg) but I'm still not seeing the results I want. I've been reading a lot of blogs from experts and successful maintainers and I keep reading the same sad story:

cutting calories is key to losing weight,
fitness is key to maintaining
THE HORROR!

I've got no problem hitting the iron hard, but do I hate cutting my calories! I know I'll eventually have to dip below...

I'm faster & stronger. Time to push it harder!

Sat, 25 Jun 2011 17:37:55 EST

I'm in desperate need of refueling, so I'm hoping that will motivate me to keep this short & to the point.

My body's made some incredible strides over the last 2 weeks that I just wanted to take a minute to CELEBRATE!

I started speed training w/ 6.0mph intervals (10 minute mile, baby!) I'm doing c25k again and pushing myself to do all the running intervals at a faster pace. It's a major accomplishment b/c I've come to really enjoy my treadmill runs, I've incorporated ...

kryptonite ruines my appetite

Tue, 14 Jun 2011 11:58:41 EST

After a great week and crazy weight loss last week, I knew I would need to be on the look out for signs of self-sabotage. I had no idea it would happen so quickly!

Way over on calories yesterday. A few anxious nibbles here and there and I was at the high end of my range before the sun was down. My attempts at a light dinner flew out the window, when I discovered my produce was dying a slow and painful death in the crisper. Since I was unexpectedly running low on groceries and ...

Great Resource on Tumblr: 33 Fixes For An Empty Stomach

Sun, 12 Jun 2011 11:49:18 EST

I spied a great post on tumblr this morning from Women's Health Magazine, Australia
Check it out!
http://thefoodchronicles.tumblr.com/post
/3710954919/33-fixes-for-an-empty-stom
ach-when-youre-trying

In other news, I'm down 5 pounds!
334
Happy Sunday!

scale is up, up, and away

Mon, 6 Jun 2011 18:21:26 EST

I'm up 8 pounds since I last weighed in 3 months ago. There might be some TOM related bloat/ water weight in there, but I'll take it! It's my new starting line. Looking back, it's not hard to see how those extra pounds crept back. In the last few weeks, I've consistently been consuming more calories than I need including splurges at home, while travelling on vacation, and during my birthday weekend. Plenty of good excuses, fun stories, and happy memories--- but they all add up to 8 pound...

on Bridesmaids NON-SPOILER

Sun, 15 May 2011 01:02:07 EST

I donâ€™t usually go the movies and Iâ€™m not usually a chick flick kinda girl, but I couldnâ€™t wait to see Bridesmaids! So I took myself out on a little date tonight and had such a great time! I feel like I earned at least an A- for self-care this week!!

Iâ€™m really glad I went and Iâ€™m feeling pretty mellow right now---- and a little inspired? Itâ€™s always nice to be reminded that Iâ€™m usually both the problem and the solution in my life. I know that people use this expr...

Keep It Simple Sister! (Iâ€™m not stupid and neither are you!)

Thu, 12 May 2011 18:39:17 EST

â€œDo what you can do for life.â€
This one-liner from Carla (of Mizfitonline.com & Two Fit Chicks and A Microphone fame) has been rattling around my noggin for months now. I know that she's right, but I'm really struggling to embrace this TRUTH!

Even though Iâ€™m pretty comfortable with my body right now (though Iâ€™m nowhere near goal) I still just want to be DONE with the losing and on with the rest of my life. I have to keep reminding myself that this IS the rest of my...

Relaxed and recharged!

Sun, 17 Apr 2011 12:52:45 EST

My weekend started a little early this week w/ girls night out on Thursday followed by an early morning wake up call= a very tired girl on Friday! But I recovered nicely and proceeded to enjoy the rest of my jam packed weekend. All in all it’s been a great one! How could it not be w/ the following hit list?!!
-lingerie shopping
-vintage clothes
-oysters
-burgers
-prairie home companion

In the midst of all this festivity, I had a non-scale victory-- finall...

FEAR LESS

Thu, 31 Mar 2011 21:35:22 EST

I think this needs to be my new mantra. This day wasn’t looking so good until I grabbed a Sharpie and scribbled this on my hand. And just like that I was grabbing my keys and my sneakers. Off for a bad ass cold, rainy run. The kinda where people turn and stare-- she’s going OUT THERE?! Yeah, I am.

Fear less. I don't aspire to be fearless, but I could really stand to fear less. Reminds me of that beaut...

Tuesday & Wednesday

Thu, 31 Mar 2011 12:11:19 EST

Tuesday-- I hardly rememeber you! Thank goodness for trackers to remind me
[X] Beck Workbook-- Working the steps from Day 1-3
[X] 1600 cal max per day: 1532
[ ] 1 Gallon of water (oz/ cups)--- I'm totally failing my kidneys ;(
[X] Complete scheduled workout & STRETCH! Went for my run, did ST yesterday.
[X] 10 pm bedtime
[ ] BONUS: Plank Challenge

Wednesday
[X] Beck Workbook-- Working the steps from Day 1-3
[ ] 1600 cal max per day: 1...

Sunday & Monday

Tue, 29 Mar 2011 16:17:17 EST

The last two days have been awesome, except for the fact that I spent them making up the workouts I didn't do on Friday. So I'm SORE! And I still have a run + ST to do today! D'oh! This is why I need to keep my promises to myself, lol! And I keep forgetting about the plank challenge! My ST includes them, but I don't usually time myself.

My eating has been beautiful w/ a small slip up last night, that I'm totally at peace with.

Sunday's Scores
[X] Beck Workbo...

Saturday happenings

Sun, 27 Mar 2011 12:37:19 EST

[X] Beck Workbook-- holding steady on Day #3 (seperate post maybe?)
[X] 1600 cal max per day
[ ] 1 Gallon of water (oz/ cups)--- FAIL!! Even harder when I'm on the go
[X] Complete scheduled workout & STRETCH!-- REST DAY!
[ ] 10 pm bedtime---- stayed up on the phone, but it was worth it ;)
[ ] BONUS: Plank Challenge--- REST Day

Weight loss: 3 lbs total since March 22

Yesterday entails lots of shopping, good company, and a visit to a brunch s...

Baby Steps!

Fri, 25 Mar 2011 13:43:17 EST

Despite my exhaustion, yesterday was great! I got in an outdoor run last night (despite our freak ice/snow storm this week)- 2.5 miles at twilight. Beautiful. No ST though, since I bypassed the gym. Did really well on calories, etc but I haven’t been getting enough water lately! And I keep forgetting to take my vitamins. Working on it!

Ultimate accomplishment? Managed to get in bed just before 9pm last night!! I'm counting this as a win even though it wasn't the best sleep...

Rehab my Sleep

Thu, 24 Mar 2011 16:55:38 EST

I’ve been super duper exhausted for the last few days. The kind of tired where your eyeballs hurt :(

And I’ve only JUST figured out why. I’ve been struggling to get back on a good sleep schedule since last FRIDAY. Yeesh! Last Friday, I was up and sunshiney at 5AM to help a friend move which was fabulous, but it ended up being an unexpectedly long day. I had a blast meeting friends for dinner, but it meant that I didn’t start heading home until 10pm. After about 17 hours of be...

tight/ weak/ tired hip flexors?

Tue, 15 Mar 2011 11:23:41 EST

Man, either I'm really out of shape from missing spin for a week or I killed it on the elliptical yesterday.

I had no GO in me at spin this morning. Really weird since I've been feeling bubbly & energetic & looking fwd to spin since 5AM! My legs weren't tired, but somehow I was feeling every stroke in what I think are my hip flexors instead of in my quads/ hamstrings? I'm really curious about what this could be-----I've definitely felt this kind of ache before.

Wh...

fresh legs

Mon, 14 Mar 2011 13:44:59 EST

Today was my first day back at the gym in 10 days.

I can't really explain how THAT happened. The first few days were injury related, but then a weird fog of oversleeping, scheduling conflicts, and general loss of momentum crept into my life. Basically, I'd miss my spin class and completely forget that there are other things I can do! Like walk, run, or ST? Maybe it's stress related amnesia. I pencil in the classes I'm planning on attending at the gym, but I may really need to ...

40 days

Fri, 11 Mar 2011 12:12:59 EST

without alcohol and chocolate?

Is anyone else giving up anything for Lent?

pitta

Wed, 9 Mar 2011 10:38:26 EST

I'm embarrassed to say that I've now taken the dosha test many, many times. My results have varied pretty wildly, but I suspect I'm mainly Pitta w/ some strong Kapha influences.

I retook the quiz yet again this and found today's "current mind-body" evluation interesting and even helpful! Apparently I need to balance out my Kapha!

Invoke Your Inner Pharmacy

The first step in regaining balance is to recognize that the environment around you...

it's been a week..

Wed, 9 Mar 2011 09:51:21 EST

It's Wednesday and I'm seriously missing the gym. I missed my workout yesterday due to a scheduling conflict and I'm really hoping to find some time to make magic happen tonight.

I really need to get some feel good chemicals in my system, b/c I've really noticed my mood SOUR over the last few gym-free days. Working out is officially part of my wellness plan, in more ways than one. As a good friend of mine pointed out, there's a dangerous mood-movement cycle you can get trapped...

on the mend!

Mon, 7 Mar 2011 17:20:37 EST

Hope you all had a wonderful weekend! My Saturday was forgettable, but Sunday brunch was divine. Truffled egg toast. 'Nuff said!

More good news-- looks like my back just needed time. No suspicious twinges today, so I may finally be in the clear! I'm excited to resume full bat-out-of hell workouts by the end of the week! Think I may start slow w/ yoga in my living room tonight and see if I'm really for spin class tomorrow. I might decide to do some solo cardio instead-- ellip...

Ouch!

Sat, 5 Mar 2011 14:33:38 EST

I tweaked my back a few days ago moving some (seriously) heavy furniture.

I wasn't even so much lifting as scooting some really heavy furniture from point A to point B. But still, a few hours later I had this pain in my side/ back. It started hurting Thursday night, but yesterday I woke up pain free so I thought it had passed, but somehow reactivated the OUCH factor by the end of the day. I took Thursday off as rest day since my legs were pretty sore from back to back gym sess...

Change of Heart

Wed, 2 Mar 2011 23:03:07 EST

Yesterday went pretty well-- I ended up w/ a 1500 cal day. I added some popcorn and mixed nuts to the menu as a snack. Today will probably be around the same. I didn't plan today's menu in advance b/c it's grocery day and I ended up eating a heavier lunch b/c I was out of my staples.

I actually started a really WHINY blog post earlier about how I tweaked my back yesterday, couldn't sleep, how much my TOM has sucked today, how I ate too much at lunch, and slept through my morni...

Test Drive

Tue, 1 Mar 2011 13:48:13 EST

Another really challenging day at the gym: pilates, spin, then hit the weights. you'd better believe I'm test driving the insatiable menu today!

Breakfast (pre-gym)
2 wasa crackers, light rye
1 tbsp tj's almond butter w/ sea salt
16 oz of water

Lunch
Sushi (1 tuna roll, 1 salmon roll, 2 tbsp soy sauce *eesh!, wasabi, and pickled ginger)
Big House Salad w/ 1.5 tbsp of brianna's asiago caesar dressing
*actually 2 mini meals, had the sush...

insatiable menu?

Mon, 28 Feb 2011 17:40:07 EST

Great day so far today!

I'm really enjoying my new gym and have gotten into a good groove with morning classes. I seriously love working out in the AM! On today's menu: yoga and spin. The yoga class was a little too light, but I made the most of it and got really deep into the poses. It felt good to finally get all stretched out.

I really need to learn to stretch everything out properly if I want to hit the gym hard. Spin classes usually end w/ guided stretches, ...

Recipe: Shrimp Scampi Linguine

Wed, 23 Feb 2011 14:29:28 EST

Dinner can't come soon enough!
I made this on Sunday and it definitely earned a place in my weekly repertoire!

*courtesy of prevention magazine!
WORK TIME: 15 MINUTES / TOTAL TIME: 15 MINUTES / SERVINGS: 4

9 oz whole wheat linguine
1 Tbsp extra virgin olive oil
1 lb medium shrimp, peeled
4 cloves garlic, minced
1/2 tsp red-pepper flakes
1 pt cherry tomatoes, halved
1/2 c dry white wine
Juice of 1 lemon
1/2 tsp salt ...

Starting the Beck Diet Workbook!

Wed, 23 Feb 2011 14:03:39 EST

I just picked up the Beck Diet Solution workbook yesterday and I'm really excited to give it a go!

The title's a misnomer, since it's not about food or fitness at ALL (that's what I have Spark for!), it's more about training your brain to counteract sabotaging thoughts, overcome obstacles, and stick to your food/fitness plan. It's rooted in psychotherapy (Dr. Judith Beck is a pioneer in the field and her father founded CBT) giving me a little confidence that this isn't your run ...

NSV: Baby Muscles!

Tue, 22 Feb 2011 14:00:13 EST

So I haven't stepped on a scale in about a month-- but I did have a small non-scale victory today that got me pretty jazzed!

I ended up on a bike right next to the mirror in spin class this morning and my little eyes spied some baby muscles sprouting! Definite definition! TRICEPS! (according to Google images).

My new gym has a really fun ST circuit that I've been doing for the last month (staffed by a trainer to boot). 9 or 10 stations for a full body workout and the...

Dinner & 30 Rock :)

Wed, 26 Jan 2011 18:52:09 EST

thai curried squash soup w/ salt and (apple cider) vinegar kale chips.

still contemplating a glass of red wine!

New Digits

Fri, 14 Jan 2011 23:02:32 EST

I intentionally slept through the hubbub of NYE.
I'm still STILL working on my resolutions for 2011. I'm in the midst of making major decisions about my future and I seem to have very little brainpower left over to mull over my non-career related goals, hopes, and dreams!

So i'm keeping it simple!

My brother gifted me a gym membership and a Sephora giftcard for Christmas, so he's practially my official sponsor for the SEPHORA CHALLENGE 2011, lol. That gym memb...

Sephora Challenge

Tue, 7 Dec 2010 12:44:03 EST

I just got a Sephora gift card in the mail, which I'd love to put to good use! But I've gotta earn it before it expires on Monday! So I'm using the opportunity to create a 6 day mini challenge for myself since I really need to earn the right to splurge. I'm committing here on the interwebs to: 2 ST sessions (30DS & Pilates DVD), 4 runs this week (20 min, 30 min, long run, 20 min), and sticking under 1600 calories. I'm predicting some race day hunger-- and I hear they're handing out treats...

November Challenge

Mon, 1 Nov 2010 13:18:52 EST

Ah, the first of the month. Endless possibilities!

Broke out my SP motivational calendar and EVERYTHING! I took the weekend to reflect on my goals for 2010. Things are a little stale on my end, but not for long! There are a 8wks left and the 170’s are just so close! I’m setting 175 as my goal for the end of the year- totally feasible at my average rate of 1.5/wk. Kind of exciting, but I know I’ll need lots of support to make this happen. Go Warriors!

The bare ...

caught the bug!

Mon, 11 Oct 2010 23:07:11 EST

The running bug again. I was itching to get back out there today, but I just had to cool my jets! Monday is my off day, to give my legs a little rest before doing speed on Tuesdays.

While I still love running, have time to train, and can still remember my running goals for 2010, I started thinking about races again. I just registered for a mid-December, 4 miler! It's 9 weeks away, so I'm hoping it will push me to make the most of my training!

I'm not sure why y'...