Hold me accountable - PLEASE

I've had a challenge over the past couple of weeks - sticking to my workout program eating healthy has been really difficult.  My Mom had bilateral knee replacement surgery a week and half ago and I've been spending all of my time either at the hospital and (now) at the rehab facility. I let it the stress interfere with my routine.

Today I was reading my coach's posts after he caught up on our holiday posts about how hard it is to stick to the program during the holiday.  Believe me the comments were rampant in our group.  He was talking to us about not letting excuses get in our way... and after reading all of what he was posting in response to our many excuses, I had a much needed epiphany.

Sometimes, MOST times, it's our mind that's getting in the way of us getting to our goals.  I had excuses (good ones in my mind for why I wasn't eating right or working out daily) - I mean, I was exhausted from running to the hospital and although I drank my shake everyday and sometimes took food to eat... I didn't always work out and I frequently didn't always right.  I can remember clearly commenting about how much I was struggling and everyone has been so encouraging... but as I think about this,  I can see how we all enable ourselves and each other to accept excuses.  Sometimes things will happen that we cannot control that absolutely preclude us from working out or eating right.  BUT, these really should be the emergency situations.  We need to hold ourselves accountable for getting through whatever we're doing and getting the results we want.  Additionally, we need to ALL hold each other more accountable.  If you're supporting someone who is truly trying to make a change, then hold them accountable to what they have said they want to accomplish.  You have to walk a fine line here with how you hold them accountable but don't encourage the excuses.

I think our natural tendency is to try to be supportive and not make people feel bad.  I'm not saying we need to make people feel bad.  I just think we need to help push each other past the excuses.  Life will happen.  It always does and if we allow that to be an excuse, then we'll never move forward and overcome.  This is definitely about making a life long change and if we want something different, we have to do something different.  I can certainly look back and see how many times I've been knocked off my game by life happening... it's gonna happen no matter what.  It's how I respond, that's going to make a difference in whether or not I reach my goals going forward.

One of the keys to success I think is being committed to my goal and also being prepared in situations that aren't ideal.  I can still work out every day.  I just need to commit to it - push play and do it, no matter what.  No matter how late it is or how tired I am.  I just need to do it.  And, while my biggest issue has been eating unhealthy food when I'm out and not prepared.  I can mitigate this as well.  I can eat before leaving.  I can take a shake with me.  I can certainly take snacks or even a prepared meal.  It's all about preparation.  I can and will do this.  I'm supposed to be at Day 50 of my workout but I'm repeating last week so I'm at Day 43.  Almost halfway there.  I'm committed to finishing strong.  I think it will help me mentally to get through it completely.  I'm going to think about how I will feel about myself once I complete this first program.  I know I will feel great.  I'm going to keep that in the forefront of my mind.

Don't let life get in your way.  Be strong, be prepared and be committed.  A change is going to come!

30 Day update

Someone I know is going through some major struggles right now and she commented that it seems like every time she gets on track and starts taking care of herself that something knocks her down.  Oh, how I have had this feeling before.  But what I recognize now is that life has lots of obstacles and challenges, and our true strength comes from how we deal with and overcome those obstacles.  Some may set us back for a minute or even paralyze us periodically, but we have to eventually get right back up and keep fighting the fight.  We have to have faith that things will and do always get better.  Also, the more we stay focused and push through the workouts, the better we will feel.  We'll be able to deal with stress better and also, it's the one thing we can control.  We feel better about ourselves and that creates significant strength as we deal with whatever it is we're going through.

I wanted to take this opportunity to give a 30 day update on my journey to health.  I have to say that it was a tough first 30 days and what I was hoping would be a habit right now is far from it.  I'm still struggling to make the right choices and to get the workouts done.  I am doing pretty good though even with the setbacks and struggles.  Change is hard... don't let anyone ever tell you it's not.  Patience is also needed as you work to make changes for the better in your health and your life.  If you're doing this the way that I am, you're not going to see huge improvements overnight.  Doesn't mean I don't want them.  I'm as impatient as the next guy.  For the first couple of weeks, I was totally focused on how much I weighed and if anyone could see any changes.  Instead of maintaining that focus though, I've now shifted.  I know the results are coming and that this is a process so I've re-focused my energy on nutrition and continuing to push play.  I want to do something that I can maintain for the rest of my life.  No diets - just eating healthy.  No workouts that I can't continue for the long run (2 hours at the gym everyday is just not realistic).

So, thirty days... I took my updated pictures today and although I haven't seen them yet, I'm told that there is a difference in my body, especially in the midsection.  I'm very happy about that.  I wasn't sure how much change I'd see.  I know I feel some physical changes - stronger, slimmer in the arms, waist (a little), slimmer back, lung capacity improved.  I still haven't gotten on the scale.  I'm of the mindset that the weight  isn't going to be my focus.  I can tell my body is changing and I'm getting healthier and that's what matters.

Injury update:  I am having an issue with my rotator cuff.  I was having this issue last year but when I stopped working out, the pain went away... little did I know that didn't mean it was getting better.  It was actually getting weaker.  Thankfully, my sister (the ortho surgeon) gave me some exercises to help strengthen the area and to move it back into the right position.  Right now, I have a lot of pain at night , but almost none when I work out - even during pushups.  It's not torn, but when she asked if it felt like a bad toothache, I knew she understood what I was talking about.  The pain can be pretty bad when I'm just resting or laying on it (I guess in the wrong position).  But, I'm doing my exercises daily after my workouts and taking advil when I absolutely have to.  It's part of the my journey but I'm not going to let it slow me down unless I have to slow down.  Right now, I just have a special focus on strengthening it until it's better than before.

Nutrition update:  I've learned a lot about what's good for me and what's not.  Much more than I thought possible and I get annoyed often at the quality of the food that's sold to us.  I swear, I could easily jump on the conspiracy theory bandwagon if I wanted to... instead, I feel like the more I learn, the better choices I can make for me.  This also means that a lot of people won't agree with what I'm doing but I'm definitely working towards eating a cleaner diet.  This basically means little or no processed foods.  I've gotten so much better at this already but I it's gotta be tough if you eat out a lot unless you frequent restaurants that serve organic, locally grown foods.  While I haven't cut out these foods completely, I try to limit them in my daily nutritional intake.  I mostly eat meat, fruits, vegetables, and dairy.  I'm not completely organic but I'm working my way there.  What I find is that I need to visit the store much more often - I want fresh foods so I don't buy in bulk.

I can say that I RARELY visit a fast food restaurant anymore, not even for their "healthy" menu.  I don't want to feel deprived by not having french fries or a taco when visiting McDonald's or Taco Bell so I don't do that to myself.  Besides, I don't want what comes with the burger and fries or tacos anymore (filler, ammonia, acrylamide).  This doesn't mean that I don't eat burgers or my favorite fries or even tacos anymore.  I just try to get them at places that serve locally grown grass fed beef and uses fresh potatoes and make tacos (and burgers) at home (my favorite dish).  (I have ground turkey tacos probably once a week LOL).

I also believe in a different philosophy around fat - all fat is not bad for you, so I don't believe in a low fat diet.  I actually think our body needs fat, just the right kind though.  So, I only cook with coconut oil and olive oil.  (I realize that I don't get this same thing when eating out but that's ok).  And, I try to use organic butter, milk, cheese, but I don't always.  I never buy low fat versions of items because they have some additional processing done to them to remove the fat (and I think the more we process our food, the worse it becomes).

Why organic and locally grown food?  Most people think it's more expensive but frankly I've found that as my diet has changed, my grocery bill has actually gotten cheaper.  I'm not buying as many things from the mid section of the grocery store (processed food heaven) and instead, spending time with meat, fruit, vegetables and produce.  Seriously, much cheaper!!  Besides, I've probably said it before, but I'm focused on the long run here as well - even if it did cost me a little more today, it's worth the investment in my health which will be much improved.  My recommendation to anyone would be to not take my word for it but to research on your own.  Find out what works for you.  Also, just because something says organic or natural doesn't mean it's good for you.  The organic food industry is actually less regulated than non-organic.  You have to find what works and there are a number of watch dog groups out there to tell you the truth about a particular item.  Perfect example for me was Horizon brand organic milk found in Safeway (and other) grocery stores.  It is organic BUT rated really low by consumer groups because it's actually been ultra-pasteurized (pasteurized twice) and this all but kills the nutrients of the milk!!  I was all excited because it lasted a long long time and that was ideal for me because I wasn't drinking a lot of milk.  I found out that I might as well not been drinking any milk if I was drinking Horizon since half the nutrients were killed in the processing.  I have tried raw milk on a couple of occasions (tastes basically the same to me) but it's not as easy to find (in fact today they were out of it at my local natural grocer).  Anyway, you get the point.  If you chose to make changes, do so knowing that your nutritional choices may continue to change over time as you learn more.

Well, as promised, here are my pictures.  The one's on the left are the initial photos and the ones on the right are the updates.

Front

Side:

And finally, back:

Can't wait to see what the next 30 days brings...

The journey continues

I feel like some of my recent posts have been negative.  I don't mean to be negative but changing is a struggle.  So many things are frustrating and challenging and I can only express what I'm feeling at the time.  I'm actually super excited.  I am seeing some differences in my body especially with how my clothes fit.  I also have much higher energy and my lung capacity is much improved.  I have asthma and each time I have an episode of bronchitis, I can feel that my lung capacity has diminished to some degree.  I was getting worried to the point of being ready to call the doctor and talk to her about it.  BUT, since I started this journey, I can definitely feel the difference and that pleases me to no end. No asthma attacks and I can take a really deep breath without any hitches.

I have to say a big struggle is getting the nutrition piece right.  I'm working on that right now and I'm committed to eating healthier.  There's just so much information and so many different opinions out there.  Low fat, low carb; low calorie; high protein; vegan/vegetarian; caveman; points... so many choices.  How do you find what works for you?  And, if you're trying to cut out many of the chemicals in your system and don't necessarily believe fat and cholesterol are bad (depends on the type and source), how do you coordinate those views with many of the mainstream views out there for healthy eating?  I know the things that I shouldn't eat (my opinion) and I am avoiding those most of the time.  I also know that a balanced diet (healthy eating) should include protein, fruits and vegetables and carbs.  I should focus on eating nutritious foods.  But that doesn't mean my food can't taste good.  Many people equate nutritious with wheat grass and tofu, but it's far from that.  I'm learning how to prepare nutritious meals that taste great.  And, if you've been reading this blog for any length of time, you know that I have not been the one to eat veggies and fruit.  Meat and potatoes baby.  Meat and potatoes LOL.  BUT, I'm evolving.  I go to the grocery store now and laugh because what I used to hear from health "nuts" was that everything I needed was on the inside walls of the store - produce, meat, dairy are all generally around the walls of a store with all the processed stuff being in the aisles.  I now mainly stay on the outside and not in the aisles.  Not that I don't ever eat anything like snacks or sauces or other processed foods, like bread and pasta.  I've just learned to limit them.

It's also important to watch portion sizes (because I really can eat a lot).  I never understood the recommendation of 3 meals and 2 snacks a day until recently.  I always said that I couldn't do it.  I wasn't hungry in between meals... well, it's because my main meals were too big!  When I started eating healthier, I found that after a few hours, I'd be ready for a small snack (fruit and nuts, veggies and peanut butter, etc).  I feel energized throughout the day and I'm guessing my blood sugar level is staying pretty consistent throughout the day.

Health is a journey that needs to begin when you are very young.  Often times it doesn't or it gets lost in our day to day grind, like mine did.  On top of that, as we get older our metabolism changes and all the "bad" stuff we eat catches up with us.  And, OMG, when I say bad stuff, I really do mean it.  I saw someone's comment recently about ammonia in the ground beef served at McDonalds.  With all that I've been reading, I'm not surprised, but of course I had to do some research.  Learned a LOT and let's just say, I don't plan on eating a fast food burger anytime soon... the scary part is that the comment was true, but even scarier is that the USDA says its ok.  It's common industry practice to use ammonia to kill certain bacteria and make the "meat" used in commercial ground beef safe for human consumption.  That comment is scary in and of itself.  Goodness!  How do we know what's safe and what's not...  if you're interested, this is one page that I found useful among many others that said the same thing:

http://www.lazy69ranch.com/news.html

Again, moderation is key.  I'm not going to have a McDonald's burger anytime soon (or any other FF burger for that matter) BUT, that doesn't mean I'll never have one again.  After all, I will need some ammonia to go with my acrylamide (in french fries).

Another wake up call

I'm sitting here at UCSF with my Mom for her prepare appointments for bilateral knee replacement surgery.  Thinking about my own personal medical history and reflecting on the death of Chester McGlockton has caused me to really focus on my need to improve my life and my health.  As a friend quickly pointed out, I have no idea what caused Chester to die at such a young age.  He was in good shape, was focused on improving his health and had lost a lot of weight.  He also had a very stressful job and was recovering from significant injuries suffered while playing professional football.  What I do know is that it's caused me to think about the need to work even harder towards improving my own health.  

I can use myself as a perfect example.  I wasn't always so focused on my health.  I was working a stressful job and in a stressful marriage.  I let my weight get out of control and I stopped working out - because of that I developed high blood pressure.  I knew what I needed to be doing.  I didn't do it.  Like many people, I had a number of excuses - not enough time was my biggest one.  And, it was true.  I was busy - I worked long hours and traveled for work.  I was always on the road.  BUT, I know that these were just excuses and if it was important enough to me, I would have done something different. 

But this isn't about Chester or anyone else for that matter.  The death of others, while painful, can only teach us something about our own lives.  



How do we give ourselves the best possible opportunity for a long and healthy life?  There are so many things that we can do to improve our health.  So many things that are in our control - I have to take responsibility for my own issues - my blood pressure, my weight.  These things are in my control - I can improve my health and my life.  I know that tomorrow isn't promised but as long as tomorrow comes, I intend to be working on bettering myself.

Holidays are Hard

My first Thanksgiving after starting my new lifestyle movement.  I have to admit that it was very difficult.  I'm so glad that I had a plan, otherwise, I wouldn't have been at all successful.  I was able to get in a good workout and had my breakfast shake, but beyond that it was hard to stay on task.  I should have eaten more fruit this afternoon.  But with all that I was doing, and the fact that I was cooking dinner, I was not hungry so my meals weren't as balanced across the day as I'd like.   I don't think I overate by much but I did feel like it's the most I've eaten in a long time.  Can't wait to enjoy more fruits and veggies tomorrow.

My lesson from today:  Sometimes the best laid plans aren't successful.   Do your best and forget the rest!  I have a lot to be proud of myself (worked out and didn't overeat too much!) and thankful for.  I'm especially happy to have had another opportunity to spend time with my family.

I hope everyone had a wonderful day.

Celebrate LIFE during the holidays

One of my friends is burying her father this Thanksgiving holiday.  My heart goes out to her and the rest of her family.  I know the difficulty of losing someone so dear.  I'm am once again reminded just how blessed I am.  Both of my parents are still alive and I'm surrounded by the love of great friends and family, all of whom I love dearly.

This Thanksgiving I am particularly grateful for the opportunity to spend another day celebrating with my family.  This means, a huge dinner at my house with all the trimmings.  No "diet food" here.  So, how do we make it through the holiday without gaining the 9 pounds that the average American gains between Thanksgiving and the New Year?  I've never really thought about this before but my approach will be to stick with my plan.  I'm going to workout in the morning.  Have my shake for breakfast and a snack and probably a light lunch before dinner.  That way I won't be starving and overeat when it's time to have dinner.  Remember all those healthy eating rules: eat balanced meals throughout the day, drink lots of water (limit the punch, soda, eggnog, desserts and alcohol), get some exercise and most of all, enjoy and be thankful for your friends and family and all the other things you have to be thankful for. 

I am going to eat whatever I want - just not going to overeat.  Gonna eat that slice of German chocolate cake, a small piece.  And, if the weather holds up, maybe a walk after dinner would be nice.  It would be great to get the family out after dinner for some light exercise.

I was just reading a post of a friend that said that she has mixed feelings about Thanksgiving because although a big focus is on family, there's also the part that ends up being "the battle of the bellies", people gorging on as much food as possible they laying around or falling asleep.  What can you do to make your Thanksgiving healthier for you and your family?

Make the choices you deem to be good choices - they are yours to make.  Just take responsibility and don't let anyone sway you from your determination.

Happy Thanksgiving everyone.

Crank it up

I'm sitting here and I'm feeling the workout I did this morning. I've been cranking it up a little bit each week, but this week, I've decided to see just how hard I can push everything - my nutrition and my workouts. I set this great plan and now all I have to do is execute. I have to say, I'm super excited. When I started this venture 2 weeks ago (and 30 days before that with Shakeology), I was in the worst shape of my life. I couldn't do one push up, breathing hard with any physical exertion, asthma worse than ever, feeling like CRAP. I'm sure if you read my blog before, you got a good laugh with that push up struggle. But I've been taking the approach of day by day, week by week. I can't focus on the total amount of weight I need to lose (even though it's not nearly as much as some, it's still daunting when I don't think about it in tiny steps). I keep saying it - BABY STEPS. I would love to see the scale show that I dropped 10 pounds in a week or even two weeks. Since it's not giving me that satisfaction, I decided to stay off the scale. I'm trying to avoid anything and anyone that is discouraging. There are lots of people that will support you if you share your journey and you just have to ignore the haters who don't. 

At this point, I mainly see some small differences in how I feel (much more energy and much stronger). This morning I did EIGHT pushups. That's right EIGHT pushups. WOO HOO. And, not girl push ups either. I did eight regular pushups. I had to revert back to the girl pushups after that BUT I did it. I also cranked up the intensity of the rest of the workout. I read somewhere that the body adjusts really quickly to workouts so you have to keep changing - increasing the intensity in some manner to keep the body under stress. That kind of stress equals improvement. The other thing is that people are starting to notice the changes - they are VERY small physically but those close to me can tell that I'm doing something.

Here's something I also strongly believe. Your journey is your journey. Do NOT let yourself get caught up by what someone else is doing and what results they are having. That has killed me I can't tell you how many times. My only challenge is with myself. Trying to improve over yesterday and last week. I'm not going to judge myself, but just keep pressing forward and pushing play. Also, realizing that I am human and there will be days when I fall (far) from my plan. But I will get back up and I will push play and keep making a better life for myself, one day at a time...

Challenge Youself

I had someone misunderstand something I said recently and subsequently challenge me to a 60 before and after picture face off.  I have no interest in anything like that but it did make me think about how we constantly compare ourselves to others.  We look for approval and get ego satisfaction when people have positive thoughts about us.  On the other hand, we can feel deflated or less than when we think that people think we're a certain way or are less attractive than someone else.  I'm certainly no better than anyone else when it comes to this phenomenon.  I want people to like me.

What I have learned over the years is that there will be people who for whatever reason don't like you.  That's ok.  What's important is that you like yourself.    Develop a healthy self image.  "So God created man in his own image, in the image of God he created him.; male and female he created them" (Genesis 1:27).  This continues to come up - I know people who continue to put themselves down.  It hurts to see them in so much pain and all I can do is be supportive and continue to encourage them.  This whole thing is NOT a competition with anyone other than yourself (or myself).  Just try to do better than yesterday.  Each of us has our own individual journeys.  Don't make this about anyone else.  This is about you.  Challenge yourself.  Challenge your thinking and challenge any and all excuses.  Changing behavior is tough - one of the toughest things that you'll ever do.  Your mind will begin to work against you - mine has been a struggle all week.  I'm told that it will be like this until the workouts become a habit.  So this week, I'm going to plan out my menu completely for the week (3 meals and 2 snacks every day).  That means I need to shop and prepare ahead where possible.  I'm also going to drink 84 oz of water each day (and nothing else).  Eat dinner by 8.  Bed by 11 to get at least 7 hours of sleep.  I'll workout first thing each morning (including on Thanksgiving).  I'm having dinner at my house so I also need to make sure I stick to my plan that day as well to ensure I don't overeat.


No matter how much or how little weight you want to lose, it is a struggle to change your habits and make lasting life changes.  I'm hoping that this will be a good way to take the guesswork out of it.  Plan,  execute, tweak.  Plan, execute, tweak.

Just push play

Today was a long day. I woke up tired this morning and seemed to stay that way all day.  I had a lot of running around to do today so I didn't work out first thing this morning.  Well, that and the fact that I was dead tired when I got up.   I'm realizing each day just how important nutrition and rest are to my ongoing success.  Looking back at yesterday, I understand now that I didn't take in enough calories.  Seems so counter-intuitive to me.  Less calories and working out has always meant lost weight - right?  Not so, and it's being proven to me over and over.  I must continue to tweak my caloric intake.  I need to eat much more food - I'm doing fairly well with eating healthy but I can definitely see how I need to eat 5 meals (3 meals and two snacks).  I missed my snack today and started feeling a little light headed.  My energy level dropped significantly.  Mapping out my meals is critical to my success.  I have to do that and shop accordingly.  I've been busy the past few days and slacked off.  I can't all that to continue to happen.

What I'm very happy for though is despite the fact that I was super tired and delayed my workout until this evening, I garnered the strength to just get up, get dressed and get it done.  What helped me tonight was actually someone else who was contemplating NOT working out.  She started talking about how she didn't feel like working out so I encouraged her and in the process encouraged myself.  Big win for us both.

Do whatever it takes to get you moving and remember: if you fall down, get right back up and go again.

Impossible is Nothing!

Someone told me today that pain is weakness leaving the body.  I sure hope that is true on many levels.  There are times when emotional crap creeps in or you're faced with that bit of drama that you've been hoping to avoid.  You know, sometimes you let yourself get sucked in.  Other times, it just happens and you don't have any control over it.  How do you let that not get in your way?  That kind of stuff really makes me tired, exhausted actually.

I had to realize that it could be an excuse to not work out and not take care of me.  So, I pushed through it all and worked out first thing this morning.  And, guess what?  I immediately felt better.  All those endorphins racing through my body I guess.  It kept me going all day and I didn't even feel the need to resort back to being an emotional eater.  I stayed focused on fitness and health and in the process, I got a ton of work done.  Oh, and I feel good about my choice!

Sometimes you just have to put your head down and push forward - I can tell you that there will all kinds of things that attempt to reach in and impede your progress.  Your family, your friends, work, shopping, being tired, being in a bad mood, that time of the month, errands, waking up late, stopping at Starbucks (LOL), being busy taking the kids to their various practices, holidays - all kinds of things.  But remember the picture above.  Put it on your refrigerator if you have to.  That's what I'm doing.

Speaking of posting something on my refrigerator, I can't tell you how much joy I'm getting from having my workout schedule posted on my fridge.  With the Power90 workout (and I'm assuming it's the same in other Beachbody workouts), you get a 90 day workout calendar.  I posted it on my refrigerator and at the end of each day, I rate the intensity of my workout and the quality of my food intake and then I mark the day with a Big purple X!  At the end of the week, I write REST in green.  It's been kinda funny.  Each day when I pass it, I smile.  I can see what I've accomplished right there.  A great reminder and motivator.  Who knew?

And, speaking of rest.  I had so much energy on Saturday that I didn't think I wanted to have a rest day but my coach told me I had to rest on Sunday.  So I actually listened and I did.  I didn't relax on my nutrition though.  I ate healthy ALL day, including the burger I had for dinner.  Yes, I had a burger - cooked at home with cheese and lettuce and pickles.  Instead of fries (which I thought about trying baked), I sauteed some greens and onions in a little olive oil.  Who am I becoming???  Those of you that know me know that I've NEVER been a vegetable lover.  But I swear, not only do I not have cravings, I mostly only want to put healthy food in my tummy.  That's not to say that I don't stray and that I'm crazy strict.  I am not (obviously since I had a burger) but I'm trying to make improvements every day.  The Shakeology is a huge help - dumping all kinds of good nutrients into my system.

Honestly, now when I hear people say that they don't want to give something up (that's bad for them) it makes me cringe.  I realize that each person has their own individual timing for making a change in their lives, and that some never will make a change.  Here's the deal, if it's a commitment you're READY to make, then you make it and you fight like hell to avoid excuses and obstacles, recognizing that you won't always be successful.  When you fall down, get back up... dust yourself off, and try again.  Baby steps and consistency is what it takes.

I'll leave you with this:

Stay strong and believe in yourself.  Impossible is nothing!

Think, research and think some more

The internet is a powerful tool but also one that you have to be careful with.  Additionally, your mind is an incredibly powerful tool and it needs exercise just like other parts of your body.  Don't just look for the easy way out or the easy answer.  Sometimes it takes hard work to find the answer just like it takes an incredible amount of hard work to graduate from college, to have a successful career, to lose weight and to change your health.

The reason why I'm bringing this up is because I'm a bit of a skeptic.  The good thing is that I'm not negative.  I just don't typically believe everything I hear or read.  I usually have to do some additional research.  So, when I heard from an "expert" that I didn't need to really worry about my cholesterol, it gave me pause and forced me onto the internet to see what the heck he was talking about.  There's a ton of information out there and I encourage you to explore it. Very interesting stuff!  There are millions of people taking cholesterol medication to reduce the risk of heart attack and stroke.  That gives me pause as well.  I KNOW that certain industries play a major role in crafting our belief system about certain things and they do so in a way that benefits them.  Case in point, there is much marketing and advertising that goes on to support a new drug.  You've all seen them - all those commercials telling you to take this for that and then listing a long line of potential harmful side effects.  I heard one just the other day for a new asthma drug and at the end it says that the drug makes it more likely that you could die from an asthma attack.  WTH???  My opinion is that some companies prey on our need for the fast and easy fix - the miracle pill - to whatever troubles us.  I can see them sitting around a conference table reviewing reports - benefits of releasing the drug: we'll make a bunch of people feel better and make a TON of profits.  The downside is we'll kill or significantly injure some folks and have to pay out some settlements.  I can see them determining that if they will still have made a ton of cash in the process, then they can set aside a fund to address those injuries and deaths that occur.  This is why you see so many advertisements for class action lawsuits on TV now.  This really touches home for me -- a few years ago, my older sister died from an asthma attack.  It was because she took a certain new birth control pill that subsequently was the target of a class action lawsuit for causing just that.

My whole point in this rant is to suggest that you (WE) stop just taking what people are telling us - YOU have to become the expert, especially when it comes to your own health.  Research, research and research some more.  Understand what ails you - don't just accept the magic pill from the doctor.  This is in no means a suggestion that you stop taking whatever medicine you've been given.  What I try to think about it - what are the ways that I can get off of this medicine.  Or, if a doctor wants to prescribe something, I have a long list of questions including what are natural remedies for this, how long has this treatment been around, what are the side effects, why is correcting it so important.  Often times it's the hard work in our nutrition and fitness that will make a significant difference.

Speaking of hard work... today was one of those days that I probably would bail on working out.  I had an early start with a conference so I didn't get to work out this morning.  Busy all day finishing up at 5 p and really tired.... then top that off with the Oakland Raiders on Thursday night football.  Hmmmm, I could just curl up on the couch.  Well, you'll be happy to hear that I didn't do that.  I did my workout! Partly because of my commitment to myself, support from all of my friends who read my blog, but especially from my support group.  Each of the members today expressed how tired they were and how hard it was to work out, but each and everyone of them pushed through the workout and got it done.  How could I not be inspired by that??

Soooo, think, research and think some more AND get support to help you reach your goals (and it may not come from your family or closest friends).  Look for people who are doing what you are doing and connect with them.  I can only tell you that the Beachbody accountability groups are incredible.   You can always connect with me if you want more information about Beachbody products, services, or support groups.

Real Goals

Someone suggested that I take more pictures and also video tape myself working out.  I am still laughing at that one...  I mean come on, I already posted my pictures for the world to see (OMG!!) but to actually show a video of me working out.  That could cause a riot ... of hysterical laughing.

I jumped up raring to go again this morning - got my workout in before I did anything else.  Today was Day 3 -Sculpt.  I feel MUCH better today even though I added in weights.  I'm still super excited... just need to figure out my nutrition.  I'm eating super healthy but now not taking in enough calories.  Can that be possible?  I counted them for the first time today and eeeeek, I only took in about 1300 calories!  Gotta work on that.  You need fuel to support the working out.  As my coach says, eat more, lose more!!  Just gotta eat the right stuff. 

Today, I also virtually attended an incredible webinar called "Why You? Why Now?" as part of an informative series of webinars under the heading "Has God Given You a Business Idea?".  So thankful that God blessed ME to find this series and is allowing me to be a part of it.  The webinar focused on a few key things but what's important for this entry is the part focusing on how to visualize your future self and then go back and specifically identify the steps you need to get there.

Today's session was very thought provoking and it made me more specifically assess so many different areas of my life.  I realized that I was only going part way in my thinking.  Just today, I completed my Beachbody profile including my weight, measurements, body fat %, BMI, cholesterol levels and also I took a fit test.  I also wrote down where I want to be in 6 months.  I knew I needed to be specific so I wrote down goals against those measurements as well as thought about how I wanted to feel and what I wanted to be able to do.  I even included a goal to participate in the Tour de Cure (50 mile bike ride for Diabetes) in May 2012.  And, that's where I left it...

That is, until the webinar.  Now, I've gone back and specifically identified what it's going to take for me to reach my goals.  And, I feel even more empowered and confident.  I CAN and WILL do this!!

I wasn't sure that I'd share the detail but here it is (10/3-11/6 Shakeology Challenge; 11/7-2/5 Power90; week of light workouts; 2/13-5/13 P90x)

	10/3/11	11/7/11	5/7/12 (GOAL)
Weight	170	166	135
Body fat % BMI	30 28		22 18
BP	140/84		120/80
Waist	35	34.5	30
Hips	40	40	38
Chest	41	39.5	36
R Arm	12.5	12	10
L Arm	13	12.5	10
R Thigh	22	21.5	19
L Thigh	22.5	22	19
Cholesterol HDL/LDL	64/153		70/70

I also want to:
1) raise HDL and lower LDL through proper nutrition
2) be active and fit
3) look healthy with clear skin
4) sleep soundly
5) run 5 miles without stopping
6) cycle 50 miles (Tour de Cure on 5/6/12)

That's where I initially stopped.  Great goals and I feel good about them.  Well thought out and researched.  But, the webinar encouraged me to go further.  (I already knew this didn't I??)

I envisioned what I want my life to be like in 6 months - what I want to feel like and look like.  In order to achieve those, I can't act unintentionally.  So, here's what it's going to take:

1) Drink Shakeology daily
2) 7-8 hours of rest nightly
3) Power90 followed by P90x or other advanced routine
4) Blog regularly
5) Participate in accountability group and support others
6) Prepare weekly meal plans - either complete on Saturday or Sunday of each week
7) Responsible eating and portion sizes
8) Regular grocery shopping (I hate going to the grocery store LOL)
9) Cooking meals at home (I guess it's time that I become a great cook.  I've been really lazy about this in the past but I'm actually enjoying and having fun with it now)
10) start cycling training for the Tour de Cure in January - the training guide says I'll need 4 months.

Baby Steps People, Baby Steps

Before I start, I just wanted to express how sad I am.  I lost another former classmate - this time to a massive heart attack.  It's incredible to me that someone so young could die from a heart attack... but really, when I think about it, it shouldn't be a surprise.  We are such an unhealthy nation - stressful jobs and lives, living too fast, not getting enough rest, eating poorly and not exercising enough.  I have no idea if any of this applies to Maurice, but it has certainly applied to me and many of the people around me. SMH...

I have decided to regain control of my life and my health.  At a certain point, you have to ask yourself - what's more important?  A long healthy life or that Big Mac and fries from McDonalds.  Why do we continue to do/eat things that are bad for us when we KNOW they are bad for us?  I've been as guilty as the next person but it really is time to change.

With that said, today was my Day 1 of Power90.  I've been super excited about starting the actual program.  I was so motivated that this past weekend, I took the guide with me to the CAL game and read it during halftime.  Crazy I know but this is important to me.  Some of my friends have even been joking around about my newly found commitment.  This is serious though and I'm serious about it.  I'm very fortunate to have a ton of support from a number of different sources, including my challenge group.

Today's workout was both harder and easier than I expected.  The program does a really good job of easing you into program - you start off just getting to know the moves.  My initial thought was to wonder if it was too easy, but that thought quickly went away LOL.  I can see how as you add weight you get an even better workout with the program even at the beginning level.   I think the real eye opener for me though was how much flexibility I've lost and how weak I am.  I can't even do push-ups from my knees!  I had been able to do up to 10 from that position.  I was even able to do a number of normal push ups but no longer.  I mentioned today on my FB page that I'd be glad when I could do a push up and that's true.  I can't wait until I'm able to do a normal, full range, push up.  Although one of my friends suggested that I focus my goal on pull-ups which are harder, I am all about the baby steps at this point.  I hope to get to pull ups but in this program, I think I'd be super happy to be able to crank out 10 perfect form push ups without struggling.

Today was B+ for nutrition.  I had Shakeology for breakfast, fruit for snack, 2 turkey tacos for lunch, yogurt snack and chicken breast and broccoli for dinner.  I still need to drink more water and will try to get another couple of glasses in before the night is out.

Think about how small changes you can make to change your life.  You don't have to do anything crazy or too drastic and certainly I'd never suggest that you turn into a vegan wheat grass, tofu eating foodie (although this is exactly what my uncle did after suffering a mild heart attack).  Decide on something you can do to make a positive change in your life - do you drink too much coffee?  Don't cut coffee but maybe switch to 1/2 caffeine or switch out every other cup with herbal tea or water.  Maybe you eat too much sugar.  Find a way to cut back - figure out how many different sources of sugar are in your diet and make a decision to cut out some.  If you can't give up those chocolate chip cookies, give up a different source of sugar.  Or, go for it all - engage in a Lent-like fast and give up something altogether.  You can do this... for your life and for your health, you MUST do this.

If that's not the answer, what is?

I thought I had all the answers.  I used to work for a gym and have been relatively healthy for at least half of my life, so of course I'd know what to do.  Plus, there's a ton of information out there.  I'm intelligent.  I should be able to figure this out.  But, after 5 months of working out at the gym for up to 2 hours a day, 5-6 days a week, for 5 friggin months, the scale looked basically the same.  My body had made only minute changes.  I have to admit, the working out helped my stress level tremendously but what I really wanted were significant results in my overall fitness level and in the way my body looked.  I was able to drop down from a 10 into an 8 but not by much LOL.

Anyway, I guess the issue has been that I've never really been healthy.  When I was younger, my metabolism was just a lot faster so I burned off all the crap I was eating.  It really is about balance especially as we get older.  Fitness + good nutrition = better overall health.

I guess me and my friends have tried it all - colon cleanses, working out, fad diets including the cabbage diets and lemon/cayenne pepper diet, lap bands, gastric bypass and tummy tucks.  We've all tried a number of different things and I can say that nothing has really worked.  Some of my friends have lost weight but none of us are anywhere near where we want to be despite the extremes that some of us have gone.  Year after year, the struggle just continues.

What to do?

A friend of mine just introduced me to the Body by Vi program.  I've heard of it but had never been over to the website.  Decided to check it out today.  I was quite surprised at what I found.  The program seems to be built around drinking a healthy shake twice a day supplemented by "healthy meals" and working out.   Although there's a plan, there's no specifics involved.  It says workout - cardio this day, upper body that day.  This has clearly worked for some but I wonder how long they can keep up the shake twice a day plan.   Ok, I see it now - after the 90 day challenge, they suggest backing down to 1 shake a day combined with healthy meals.   I also just read their blog and one of the comments was from a college student who couldn't afford to continue buying the shakes, she was going to start just eating healthy and was hoping that would work.  Wow - hoping?  If that was already part of the plan, she would know whether or not it would work.  This is definitely not a program for me.  I clearly need structure and don't want to get too dependent on meal supplements.  I want to focus more on healthy eating habits for life.

Like I keep saying, research, research and research some more.  Maybe believe Dr. Oz (supporting Tony Horton) and the results of Beachbody.  Maybe not.  I can only say this - success in life comes from balance and a plan.  For ME, the more specific the plan, the better I operate.

‎"Just when the Caterpillar thought the world was over, It became a butterfly. Don't you dare give up!"

-The Best You

Why is there acrylamide in my french fries??

I recently saw a post on a friend's FB page that was a copy of the warning that's present at McDonald's regarding acrylamide in French fries (my favorite food).

So of course, I had to do a little research.  Acrylamide is not something that's added to our food but instead, a naturally occurring ingredient that formulates when foods that are naturally high in carbs and/or asparagin (an amino acid) are heated to high temperatures (baking, frying, broiling).  Although some studies suggest that french fries have the highest concentration of acrylamide, I was surprised to see how much food it's actually in.  Apparently, it's in coffee (watch out Starbucks drinkers - this label is there too), chocolate, almonds, french fries, crackers, potato chips, cereal, bread and even some fruits and vegetables.  It gets created when certain foods are heated.

Check out:  http://www.sustainable-living-today.com/articles/acrylamide-in-coffee-french-fries-and-other-commonly-eaten-foods/

At this point, no one suggests that you not eat certain items because they contain acrylamide - not the FDA or the World Health Organization, or even the folks at Sustainable Living Today.   There are even those that suggest that there is no proven danger from eating items that contain acrylamide (see www.acrylamidefacts.org) although at "high doses" acrylamide has been shown to cause cancer in  some laboratory animals.  What concerns me the most though is that although the FDA and WHO won't say there's any danger, they have worked with companies to highlight ways to reduce acrylamide in our food.  That one has me shrugging my shoulder - if there's not danger, why do we need to do anything.  It seems like there will be more (possibly unnecessary) genetic engineering or substances created to reduce acrylamide which has been in our food since we stopped eating stuff raw.

At any rate, read and research for yourselves.  No one can say, how much is too much or puts you in the danger zone.  My philosophy is that information is power so the more information I have, the better decisions I can make (at least that's the theory).

Balanced, healthy, locally produced, organic - typically means a better choice.  Best to limit your intake of certain items that we KNOW are harmful to you.  Also, it's all about choices - if I'm looking at the list, I may make a choice to not have those Ginger Snaps (WTH???) but instead some healthier snack that contains less acrylamide.

As for Starbucks, well, I've already started weaning myself off coffee - I don't need the caffeine (especially since I'm eating healthier and working out).  I also would rather spend my $4 a day on Shakeology - something I know is good for me!

I almost forgot - in the spirit of my transparency and sharing my journey - I did have a burger and fries yesterday for "supper".  Now, it wasn't just any old burger and fries - there's this place in Sacramento that I found that I absolutely LOVE and since we were going through there for my nephew's football game, we stopped in.  Initially I was going to torture myself and have a salad.  BUT, I was lovingly encouraged to enjoy the experience and have a burger.  What would make me happier?  Definitely partaking but I also didn't want to feel guilty after eating (especially since I've been doing so well with my eating).  I only had 1/2 a burger and some fries and water (no soda).  In the scheme of what I've been eating, this was definitely ok.

Don't let your quest overtake your life.  You have to live and enjoy the things that you love.  Just be smart about it.  80/20 or 90/10.  If you do the right/best thing most of the time, you will be just fine.  Stay active my friends.

Day Two

Today was a little bit harder -- body aching a little bit... and I delayed working out until 11 which meant that I probably didn't have enough fuel for feeling strong during the workout.

So, two lessons:

1) In the beginning, you will be tired, possibly achey and a little sore.  You have to keep pushing through it.  I know this from working out before.  The beginning is always hard - but as you get accustomed to your body moving and getting stronger, you will feel much better.  I did sleep VERY well last night.

2) Make sure you have enough fuel to support the workout.  I plan to do my workouts first thing in the morning so I'm usually fine (sometimes, I do need a little extra energy) but if you workout any later, you definitely need to eat something.  Just make sure it's not too heavy and it's something healthy.  And, ALWAYS eat breakfast.  It's probably the most important meal of the day  (just took a break to make my shake - Chocolate Shakeology with banana and peanut butter.

One thing for sure, being this transparent has given me extra motivation about working out.  I really was feeling a little sluggish this morning but I know that people will be watching to see what happens and if what I'm doing really works.  I also know that I want to feel (and look) better.  So I had to get it done.

I did tremendously well with my food intake yesterday.  I went to the market and had them cut the meat in 4 oz pieces for me to help with portion control.  I supplemented my protein with lots of fruit and veggies (something new for me).  For the first snack, I had some raw almonds and second snack/dessert I had a fruit salad (small bowl with 1/2 a banana, 1/2 a pear and about 5 strawberries.)  It was GREAT.  For many of you, eating like this is a lifestyle, but see I love food - and not just food, I love unhealthy food.  Even one day of healthy eating starts me on a positive trend.

Day One - humble beginnings but I feel INCREDIBLE!

If you want to look and feel great you must do what needs to be done, there are no shortcuts! The magic pill and/or potion is willpower.. nothing but willpower. It's easy to say yes I want this and yes I want that but what are you WILLing to do to get it?  These are words to live by and I don't always have the commitment it takes to push through.  Wait, that's not true, it's one of my strengths in other aspects of my life, just hasn't been a constant when it comes to health and fitness.  I'd be faced with that burger and fries and would just give in - NO willpower at all. In fact, I would laugh about it. Now, I think it will be different (but pray for me :-))  I know that I have to commit and stick to some serious changes if I'm going to make this happen.  Thank God for the support group - being with people going in the same direction, even if it's only virtually, is amazing.


Today is the first day of the really organized eating and workout plan.  I did the Fat Burning Express part of Power90 - 6 days of a specific meal plan and workout.  Great jump start to my Power90 challenge that starts on 11/7.  I just finished the first workout and it was great.  I had forgotten how good it feels to start the day off with a workout instead of fitting it in where I can (which usually meant, more not than often).  I feel great and have been highly productive this morning.  It was a challenging workout and I have a long way to go but I feel good that I've officially begun.  


My friends may get sick of me talking about health and fitness but it's now become my passion.  Just like I get excited about other things in my life, I'm excited about living a more healthy life going forward.  I just hope I can lead by example and encourage others (it only takes little changes layered on top of each other to see significant differences in how you look and feel).  I mean, really, the workout was 35 minutes and I worked hard and touched all the major muscle groups, worked up a sweat and got good cardio in.  


The really hard and scary part is coming next.  Going public.  Being as transparent as possible with all the successes and opportunities that I have over the next... well, however long.


I'm posting my before pictures now... uuuuggh... here goes everything!  

I can't believe I am actually going to publish this!  Ok, here it goes... one, two, three... four, five...

My favorite jeans

I've been having too good of a time in Washington DC these past several days.  I have been getting in plenty of exercise with all the walking that we've been doing, but clearly not enough!  (And, I walk at a very brisk pace)

The crazy funny that happened (just when I needed it) is that I bent over while visiting one of the monuments and heard my jeans rip right open in the crotch!!  Seriously??? Come on now!!  That's not what I thought it was... was it?  I had to laugh as I looked around and wondered if anyone else saw or heard what happened.  What causes jeans to wear out like that?  :-)  Certainly couldn't be my thighs rubbing together ... hmmmm, or could it?

I did recall looking at these jeans recently and realizing that they were getting a little thin in the thigh area.  These are my absolute favorites and I just have not been ready to give them up.  I have to come to grips with it though.  These are the second pair of the two favorite pair of jeans that I owned that will now have to be relegated to wearing around the house.

I do think it's just perfect timing though.  I've said I'm not going to buy any clothes right now (see how committed I am) but without my favorite jeans that also fit, I'll have to work really hard to make sure I get down to the size of my other favorite jeans LOL  Jeans to Tracy: "time to push harder".  90 Day Challenge here I come - even more ready than ever.  What's a girl to do without jeans that fit??  Definitely not buy a new pair LOL I am so bringing it!

Gym or Not to Gym

I haven't blogged for a few days.  Been on the run quite a bit and just haven't slowed down.  I did read something that I wanted to share with everyone.


People Who Lose 30+ lbs and Keep it Off all have these three things in common:

1. They Work Out at Home (not at the gym)
2. They Weigh Themselves Regularly
3. They Eat Breakfast

Study Source: National Weight Control Registry


Question:  What's the big deal about working out at home versus at the gym? What's considered "weighing and working out regularly"...how frequently is that?


Answer: the gym is fine, but the problem is that most people do not have a solid plan of action when they go to a gym unless they pay for it via a trainer. A trainer can't be with you 24/7 but a solid in-home fitness program can, and you get that trainer 24/7 at the same time. Food is also another issue all together and without knowing how to manage it, all the hard work is in vain. Most people just go to the gym and wing it with much guesswork and usually they do the same thing over and over. When you go to the gym already knowing how to do things the right way, it's much different.

You need to get at least 25 days of fitness into any given calendar month, for at least 30 minutes. BUT you have you mix that up. When you do the same thing over and over the body adapts very quickly. It knows what's coming and will only give you exactly what you need for that routine... no growth/progress. You have to confuse the body and if you have no clue, the gym only makes it worse so most will just jump on the treadmill, which is only basic cardio and does not burn the most fat. Now add that to bad food choices and here comes the backward steps. Need a plan for the gym and for working out at home but media and old ways of thinking still have many believing they only need to go to the gym, get a trainer for a few days or drink some magic potion. That doesn't work and we can all see it big time now!! (Another quote I snagged from Reaf Thompson)
  


I knew about #2 and #3 but I hadn't even thought about the gym thing.  After reading this FB post and subsequent comments, it made so much sense to me.  I know the last time I was working out like a mad woman at the gym just last year for about 5 months, I got a little stronger but didn't lose any weight and didn't see any significant change  And, I wasn't even doing the same thing every day... finally I got really discouraged and gave up :-(  I do not want to be there again.  The way to success is to definitely have a complete plan - a managed workout either with a trainer or a home DVD (both of which will give you the plan if they are the right program/trainer) PLUS, and probably most importantly, a defined nutrition/meal plan.  That's always the hard part.


So create a plan for both - have a workout plan but also have a daily plan for eating - at least until you train yourself to make better choices.  

Organic or Not?

Everyone hears about organic foods now being widely available in many cities.  I happen to be very fortunate living in California in that we have a plethora of options when it comes to natural food grocery stores, from local natural grocers to larger chains like Trader Joe's and Whole Foods.  Believe me though, I am talking about organic food, but I am NOT the tofu or wheat grass eating type.  Like I said before, if it were up to me, I'd be eating all the "junk food" that we all eat right now.  I am just trying to do better now that I know a little better.

It's been a long journey to come to understand what it really means when people say organic.  In my mind, I think of organic foods as those natural items that are grown or raised without genetic modification, hormones or pesticides.  The problem is that the organic food industry is even less regulated than our regular food industry so you still have to be careful when choosing organic foods.  Just because something says organic or natural on the label doesn't necessarily mean it's organic and also understand that organic doesn't necessarily doesn't mean its good for you.  (I digress but it always reminds me of that hair care product that was out several years ago, I think called Rio or something.  But it proposed to be a natural straightener for Black women's hair.  The problem is that the pH balance was so far off that it caused people to lose their hair. )

So why organic?  Despite our nation being much more educated about the problems associated with obesity, it continues to assail our general health and well being.  I think that obesity is on the rise for a number of reasons, our more sedentary lifestyle, what we eat and how much we eat.  When I say "what we eat", I don't just mean burgers and fries.  I really believe that a lot of it has to do with all the additives in our food like pesticides and growth hormones.  If you were to really start researching the harmful effects caused by certain additives in our foods, you'd be shocked and angered.  Growth hormones are used to speed growth in cattle and genetically engineered grains are used to feed our livestock.  Chemical preservatives have been used to elongate the shelf life of many foods.  Pesticides are commonly used to ward off pests and protect crops.  These things have to transmit to us in some form or fashion.  


Did you know that scientists have genetically modified sweet corn so that it produces a poison which kills harmful insects?  This means that the farmer no longer needs to fight insects by spraying it with insecticides.  Despite being claimed as safe for humans, I'm not buying it.  Those insecticides are now IN the corn and there's nothing that we can do to not ingest them, except not eat the corn.  Think about how many times we have been told that a drug is "safe" but later find out that it's caused serious harm to a large number of people.  Safe in these industries does not mean the same thing as "safe" to us.  There should be a qualifier - safe = an acceptable risk of harm to those ingesting the product.  You have to do the research.  Does this mean that I don't eat sweet corn?  Heavens NO.  I LOVE sweet corn in the summer.  I just try to get organic corn instead of the corn that I find at the regular grocery store. (Cotton and potatoes often have this same genetic modification)


And what about tomatoes?  I don't even eat them often but was still surprised to find out that they have been genetically engineered to the point that many would argue that they've lost much of their nutritional value.  One of the side effects of genetic engineering in tomatoes to make them have longer shelf life is that they become antibiotic resistant.  This resistance has been proven to pass on to humans.  Crazy!  Strawberries, pineapple, sweet peppers and bananas have also been genetically modified for longer shelf life.


I think the first thing that I converted was milk.  I remember years ago, one of my friends was talking about how she was not going to give her daughter regular milk because of all of the hormones.  At the time, I thought she was a health food nut and frankly a little peculiar.  Little did I know.  Now, when I look at her daughter who is now 14, she incredibly has the body of  a 14 year old.  She's tall but she also thin and not overly developed.  No man would confuse her for being a grown woman.  I thought organic milk (and raw milk) would taste funny.  It doesn't.  There had to be some difference besides the cost.  I finally tried it a few years back after I really started paying attention to some of this stuff.  It still took finding Horizon brand organic milk to pull me over to the bright side - it lasts forever.  I recently learned, however, that not all things organic are good.  Horizon milk may last a long time, but that's because it's ultra pasteurized (put through the pasteurization process more than once) which means that many of the nutrients are lost.  Uuugh.  Now what?  How do I choose a good organic brand of milk when there are so many choices.

I found a website for the Cornucopia Institute (www.cornucopia.org).  This group evaluates and rates a number of certified organic producers.  This type of site has helped me tremendously.  They also do eggs and a few other products.  Check them out for yourself if you're interested in buying organic items.  Feel free to share additional information here.  I'm always learning and looking out for new things.

On another note, my Power90 DVDs arrived.  I'm so excited.  I am going to create my plan for next week - meal plan and workout schedule. There's a quick start program so I think I'm going to do it for the first six days and eat exactly what it tells me to eat for those 6 days even if it's something I don't like (ie cottage cheese) LOL.  I'm a list person so I know that if I want to accomplish something, I need to write it down.  I'd recommend this approach for anyone.  Sit down at the end of each week and think about your plan for the following week.  This will help.  Also, evaluate your successes and opportunities from the week before.

One thing that I'm having to come to terms with is that this is MY journey.  I can't drag all my friends along just because I've decided that I'm ready to make a change.  I had naively hoped this would be the case - that because I'm ready, they should all be ready to join me.  Silly me!  I have to do this for myself and since I really thrive in an interactive and supportive environment, I'm going to keep participating in my 30 day challenge group - already have a couple of folks that want to do the 90 day challenge with me.

This should be an individual journey.  The only way we will be successful is if we believe in what we're doing with our whole hearts.  And, as one friend told me, the mind has to be ready for the body to be willing.  Words of wisdom there.  But it doesn't have to be an individual journey in terms of support.  You have to surround yourself with others that are already living a healthy lifestyle or making the changes that you want to make in your life.  You just have to be ready.  Reach out and touch someone; join a meet up walking group, workout with a friend; get support through whatever fitness program you're starting.  Shoot!  I'll support you!!  But when you're ready and tired of being tired, figuratively and literally, make it happen.  Just know that for most of us, it's a very slow and gradual process.  It's about the small changes you are making to make yourself a more healthy and whole person.  Do this for you.  Do this for your family.  Do this to set a positive example for your children.  Just do it!

I was just talking to someone who was complaining about being exhausted and when I asked why they were so tired, the commented that they were doing too much to make everyone else's life easier but not theirs.  We all work so hard and have so many responsibilities that sap our energy.  We have to remember if we falter, everything falls.  If we don't take care of ourselves and we get sick, everything will slip - sometimes you just have to say no.  I know I struggled so hard with this, but eventually, I was a lot stronger for being able to say it and guess what? The world kept on going.  People learned to do things for themselves.  Oh, don't get me wrong.  I ruffled a LOT of feathers initially and a LOT of people were mad at me, but after a very short period of time, things re-adjusted and I felt a lot better.  It's not that I'm not here for family and friends, I just don't try to do everything.  If its something I want to do and I can, the answer is yes.  If it's something someone really needs and I can do it, the answer is yes.  If it's something that I don't want to do or will have to really shuffle things around to try to make it happen, I have to say no.  My mental health has benefitted tremendously!

One last comment:  I finally took my "before" pictures.  Really eye opening and painful to actually see them  live and in color.  I look at myself everyday in the mirror but when looking at pictures, you tend to see all those bumps and bulges that somehow you don't notice as you're breezing past the mirror.  The thing is though, after looking at them and some of the before and after pictures I just saw on youtube, I'm now more motivated than ever.   I'm excited to see what I will look and feel like at the checkpoint intervals that I've established.  All I can say is, it's ON and I'm so excited.

I am going to get up the nerve to post these pix on my blog but it's really hard to put yourself out there like that.  Failure cannot be an option though so I can't make that my excuse.  Ok.  My commitment is by  November 1st (day 1 of the Power90 journey), the pictures will be up.

Are you kidding me??

One of my goals is to eat a much more natural diet.  I don't plan on going crazy and not ever eating those things that I love but I hope to find healthier alternatives to most of what I currently eat.

We have all heard about the pitfalls of high fructose corn syrup and hydrogenated oils.  So, after doing a bunch of research, I decided to take a huge leap.  I wanted to remove everything in my pantry that had either.  I think it actually finally triggered when I noticed that sugar was the second ingredient listed in my Seasoned Salt.  Seriously??  Sugar in my salt?? Good LORD!  I couldn't believe how much stuff I actually had to throw away.  This crap is in EVERYTHING.  No wonder people have such a hard time staying healthy.  Even those that work out and think they are fit often end up with some sort of disease.  It's crazy! (And, no, in case you're wondering, I did not throw away my seasoned salt because it has sugar in it.)

There were a couple of things that I had to put back :-)  Don't laugh.  I'm only human!  I couldn't get rid of my Skippy creamy peanut butter and my BBQ sauce.  (Oh wait, and I KNOW I kept some emergency top ramen LOL).  I decided to keep those two items until I find "suitable" replacements.  I have been actively looking for a new peanut butter.  I've tried a few (mostly hated 'em) - Adams 100% Natural is decent, but I'm still looking.  It's hard to find one with the right texture and taste without the sugar and hydrogenated oil.  Just bought the Trader Joe's Organic brand and will see how that one tastes.

The other things that was surprising and a huge frustration is the apparent toxicity of cooking oil.  I mean, come on, WTH.  Are these companies really trying to kill us?  When does it become ok to sacrifice the health of your consumer for the sake of more profits?  Ooooh, don't let me get started.  I really am not a crackpot!  Back to the oils.  Most oil is bad for you - canola oil (yes canola), vegetable oil, soybean oil, etc.  The only ones that are supposedly ok are olive oil (definitely go organic; good for grilling and sauteing) and coconut oil (again, go for the organic brand; good for higher temperatures i.e. frying).  I use both now although I haven't fully eliminated canola oil - I do like fried chicken on occasion!  I haven't found a suitable substitute for that yet :-)  I did recently hear of a restaurant that fries their chicken in the oven.  Interesting, so I think I'll try that one next time I want some fried chicken.

I want to share a blog post that I read recently.  I'd be interested in hearing what others have to say.  I'm concerned because I think we get really defensive when people start talking about health and fitness, as if someone is attacking us personally.  I really would like to get past this reaction and into a more positive place - one where I don't really care what others think - skinny, thick, overweight, or obese... as long as I am moving towards becoming a healthier me then to hell with anyone else.

Anyway, here's the link:

http://www.whatdcpeoplehate.com/2010/11/if-i-work-out-black-men-wont-love-me.html

Love to hear from you!

Water

I was drinking a cup of coffee (decaf) yesterday and it dawned on me... I don't really like coffee.   I mean, I like Starbucks special coffees loaded with sugar and milk, but is that really coffee?  And, to make matters worse, it takes me a couple of hours to drink a cup and because of that, I don't drink any water during that time.  So, why do I drink coffee?  It's not something I need - I drink decaf or 1/2 decaf all the time so it's not a caffeine addiction.  I think Im going to start passing on the coffee.

We all know that we're supposed to drink a lot of water, but admittedly it really is hard to get down the 8 glasses a day even if that's all you're drinking.  Bring in coffee or juice or sweet tea and it's virtually impossible.  In fact, the caffeine we drink can actually work against you.  Some suggest that if we drink a cup of caffeinated coffee or soda, we need to add another glass of water to counter balance the effects.  Someone close to me drinks very little water and a LOT of Iced Tea every day (you know, the presweetened kind you buy at the grocery store).  She asked for a recommendation on how to start transitioning to drinking more water and less tea.  One thing I say is don't try to go cold turkey (unless there's another driving motivation to help keep you on track like Lent).  I suggested that she try alternating water and Ice tea - one glass of tea, next one glass of water, and so on.  Gradually wean off whatever it is that you're trying to change.

Events such as Lent can be really be helpful in providing extra motivation.  I'm not Catholic but I like the  rituals of Catholicism like Lent.  This past Lent, I gave up sugar - no dessert, no soda, juice, no coffee, etc.  I also gave up snacks and french fries.  It was a great jump start and although I eat/drink those items again, I do so in much less frequency.

Have to admit, I am pretty proud of myself today.  I had my shake for breakfast and then was really hungry for lunch.  I had some leftover turkey tacos.  After 2 small ones, I was still hungry.  I started to have a 3rd one and then decided to wait for 30 minutes to see if I was still hungry.  I had a glass of water and kept it moving.  Well, 45 minutes later, I was still hungry, so I had the third taco and felt good about it.

So, try to make the right decisions, but accept that you won't always be successful.  If you falter, get back up and keep it moving.

Find Your Thing

I love that new Kaiser Permanente commercial.  Someone captured exactly how I feel when I'm intimidated, frustrated and not inspired by the latest and greatest workout.  Some of my friends run, others work out at a gym, others do Zumba, some don't work out at all.  I'm not inspired enough by these things to love doing them for the activity.  I'm looking for something I can be passionate about.  Something that I love doing for the sake of doing it - even swimming (an activity that I used to love) isn't so fun for me anymore - maybe it's because I'm out of breath after just one lap!  Some of you know what I'm talking about... I think maybe I have to find my thing once I get into a little better shape - right now just push through it until I get there.  Then the maintenance piece comes from doing "my thing" - being outdoors, being active, swimming, hiking, whatever it is.

I have started walking again.  There is a great walking path near my house and right now the weather here is perfect.  I also ordered Power90 for the next phase of pushing myself and for the rainy days that are sure to come.  I will have to work through that one though - it's going to require me to hold myself accountable to getting the workouts in on days I don't want to unless I can find someone to do it with me every day.

Finding your thing has to work for nutrition as well.  What works for me, won't necessarily work for someone else.  What I like doesn't mean someone else will like it or even agree that it's the right choice.  I tend to read a lot and like I said before, I'm developing some definite opinions about nutrition - now let's just see if I can make the right choice over the donut, which, along with french fries, pizza and burgers, happens to be one of my favorite foods.  I want my life to be about balance though so I'm going to continue to make choices to enjoy life - that means that on occasion, I'm going to have the things that I love.  I don't want my life to be about deprivation.  I want it to be about fulfillment.  I just understand that in order for me to enjoy life, I have to be healthy.

Ok, its time for me to say it.  I weigh 170 pounds.  One hundred - seventy pounds. There I said it, ONE HUNDRED SEVENTY POUNDS LOL How do you put out there in the world that you weigh what you weigh?  For some people that may not seem like a lot, for others, well... - and again, what's a lot to me and for my body has to do with me.  I'm trying not to compare myself to others and neither should you.  In thinking about my weight loss goals, I wanted to focus on how I felt at a particular time in my life rather than some random number or guideline.  I know that I felt like a champ around a fit 135 or 140.  Seeing as I'm  5'6 (stretching LOL) with a medium frame, 140 works for me.   Think about the last time you felt really good and healthy - what size were you or how much did you weigh?  Why do you think you felt so good?  Were you fit?  Did you have a lot of energy?  Do you like how your clothes felt or your body looked?  I remember the last time I weighed 135.  I had just broken up with a long time boyfriend and started working out like a fanatic, not because I was trying to "find a man" but because I had a tremendous amount of stress in my life and I was trying not to think about the time I had "wasted" with him.  I had also left my job and was on a VERY tight budget so I was not spending any money eating out, so I was eating a lot less and a lot healthier (except for the Top Ramen). I lived in a hilly neighborhood and used to walk most days - a huge stress reliever for me.  The point is, in the "end", I felt really really good.  I had lost weight but more importantly, I had a lot of energy and felt good about myself.  My blood pressure and cholesterol levels were good.  I rarely got sick.  All in all, life was a lot better.  That's the feeling that I want to get back.

Will post pictures and measurements over the next couple of days.  I might as well put it all out there.

I also know that I need to find someone to walk with and soon!  That extra accountability is very helpful to me - plus, I'm social :-)

 "You don't have to be great to start, but you have to start to be great"  Zig Ziglar


BTW, got in my walk this morning.  Breakfast Shakeology, Lunch lamb, carrots and some grapes, Dinner will be shrimp scampi (grilled shrimp over some noodles)