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!
Sunday, October 30, 2011
Saturday, October 29, 2011
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.
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.
Tuesday, October 25, 2011
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.
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.
Monday, October 24, 2011
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.
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.
Friday, October 21, 2011
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!
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!
Thursday, October 20, 2011
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.
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.
Wednesday, October 19, 2011
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)
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)
Tuesday, October 18, 2011
Motivation
Seems like better health, living longer, knowing its the best thing for me would be enough motivation for me to get my butt in gear to workout. I wanted to walk this morning but haven't found the energy or the inclination to do so yet. I have to figure out how to strengthen my will enough to push through days like this. The worst part is, until I work out, I'm just going to beat myself up about the fact that I haven't worked out. What is this? Some sort of sick torture? Uggggh. I am going to get it in today!!
At least I did try something new and healthy for breakfast. I cooked a breakfast taco (a little ground turkey from yesterday's tacos, 1 egg, a little cheddar cheese and onions). Yes, I only had one. I actually made enough for two but thinking about how important portion control is and the fact that I haven't worked out, I decided to have only one. It was pretty yummy. I guess I'll have the Shakeology for lunch.
Portion control. What does that mean anymore anyway? Sounds like deprivation LOL Everything is super sized. It's no wonder we gain weight. The food industry has figured out a way to sell more product and over the years we've been trained to eat more. Besides, who doesn't like a bargain? And, having all of those fries for just a few cent more; seems like it would be such a waste to not get them (and eat them). I do know that controlling how much I eat is one of the keys to a healthier me... so yes, one small breakfast taco. And, honestly, although I know I could eat the other one if I wanted, I feel quite content now that I've had a few minutes to let the first one sink in.
Planned meals: Changed up a bit: Breakfast taco, Shakeology, lamb and carrots. Maybe some fruit for snacks.
"Devote yourself to an idea. Go make it happen. Struggle on it. Overcome your fears. Smile. Don't you forget: this is your dream." Author unknown
At least I did try something new and healthy for breakfast. I cooked a breakfast taco (a little ground turkey from yesterday's tacos, 1 egg, a little cheddar cheese and onions). Yes, I only had one. I actually made enough for two but thinking about how important portion control is and the fact that I haven't worked out, I decided to have only one. It was pretty yummy. I guess I'll have the Shakeology for lunch.
Portion control. What does that mean anymore anyway? Sounds like deprivation LOL Everything is super sized. It's no wonder we gain weight. The food industry has figured out a way to sell more product and over the years we've been trained to eat more. Besides, who doesn't like a bargain? And, having all of those fries for just a few cent more; seems like it would be such a waste to not get them (and eat them). I do know that controlling how much I eat is one of the keys to a healthier me... so yes, one small breakfast taco. And, honestly, although I know I could eat the other one if I wanted, I feel quite content now that I've had a few minutes to let the first one sink in.
Planned meals: Changed up a bit: Breakfast taco, Shakeology, lamb and carrots. Maybe some fruit for snacks.
"Devote yourself to an idea. Go make it happen. Struggle on it. Overcome your fears. Smile. Don't you forget: this is your dream." Author unknown
Monday, October 17, 2011
Who Am I and Why Now?
As I get older, I can see and feel the difference in my body and my energy level is decreasing by the minute. I used to be so active - I worked out all the time, had high energy and was always on the go. Now if I go or do too much, I end up getting sick. This is where I am right now... suffering from bronchitis. I'm also committed to turning this around. I have worked out off an on, but seems to be more off than on these days. For a lot of "reasons", time, work, motivation, laziness, distractions, no one to work out with, tired, sick, you name it. What I'm trying to do is get to a place where there are no excuses because I am enjoying life so much and a healthy lifestyle is part of that life.
This summer I spent a lot of time at outdoor concerts and while I had a great time, one thing stood out - most of the women around me were a lot larger than me, and I am overweight (by about 30 pounds). That's not a judgment, just a fact. But, what it made me think about is how I feel and where I'm headed (and where we're headed as a community) if we don't make some changes. There are some alarming statistics out there and we all know that we need to do something different, but like me, there are a multitude of reasons that people have for not living a healthier lifestyle. High blood pressure, high cholesterol, diabetes, stroke - all those things run in my family. It's high time I do something different... so I'm going to share my journey and hopefully find my way to health and fitness in the process.
"No matter what shape your life may be in at this very moment, I want you to know that you are great. What you seek is already within but have to stop looking for the answer in others and start listening more to your own heart. Listen to the honesty in your soul even if you don't like the song because you can always change the station, you own the jukebox. Being honest with who you are despite the opinion of others is something you own not them. You control your own actions and re-actions, let the nay sayers and critics deal with their own honesty or lack thereof. Be Loved & Respected .. Be The Best You!!" Reaf Thompson, Beachbody coach
I have some very definite opinions about nutrition but so much to learn. I LOVE food! I don't cook much but I can cook. I am also NOT a big fruit and vegetable person. If it were up to me, I'd survive on pizza, burgers and fries, and tacos. I know that my body needs other things so I don't do that but I wanted to be honest about who I am. Because I want to focus more on my health, I joined a 30 day Shakeology slim down challenge with Reaf Thompson. Free to join except you need to buy the meal replacement, Shakeology, and drink one every day for 30 days. It's pretty expensive at $119 for a 30 day supply, but I was eating a bagel or something and buying a cup of coffee every morning so it's actually worked out to be cheaper. We have a FB group of about 10 people who are very supportive of each other and our individual journeys. I'm about to order the Power90 workouts and join another challenge (for the support). I own P90x and did it a bit last year but it really is too hard for me so I had to admit that so I can move on. The Power90 should push me but also allow me the appropriate transition to harder workouts. This is not about doing something for 30 or 90 days and being done. I want to find MY joy in being physical - whatever that may be. I'm hoping this activity will jump start me and help me get the energy to get there.
I've started talking to a lot of people about health and fitness and clearly this is a personal journey. I can't do what you do. I have to find what works for me. Hopefully, in that process I can help others and also work my way through the plethora of information and misinformation out there.
My personal philosophy - I don't believe in artificial sugar or diet foods. I don't drink diet soda because I feel like it has more chemicals in it... also, that if I want a soda, I should just drink the soda. I want to be more of a naturalist because I believe the food industry does not have my best interest at heart. My BF always says that if you want the answer, you should follow the money and following the money in the food industry leads me to believe that they do things to our food in order to be more profitable. I am not a fanatic and definitely aspire to the 80-20 rule. Do what's best 80% of the time and the other 20% eat what you want because often times you cause yourself more stress by denying yourself something that you want. Who wants to live like that?
I can go on and on... and I feel like I'm starting to ramble. I know this will not be easy for me but I am praying for some real change and that I can be a source of information and inspiration for others.
One last thing: Breakfast: Choc Shakeology with a banana; Lunch: two turkey tacos with cheddar cheese, cabbage, onions and sauce; planned Dinner: roasted lamb with some sort of vegetable
Tracy
This summer I spent a lot of time at outdoor concerts and while I had a great time, one thing stood out - most of the women around me were a lot larger than me, and I am overweight (by about 30 pounds). That's not a judgment, just a fact. But, what it made me think about is how I feel and where I'm headed (and where we're headed as a community) if we don't make some changes. There are some alarming statistics out there and we all know that we need to do something different, but like me, there are a multitude of reasons that people have for not living a healthier lifestyle. High blood pressure, high cholesterol, diabetes, stroke - all those things run in my family. It's high time I do something different... so I'm going to share my journey and hopefully find my way to health and fitness in the process.
"No matter what shape your life may be in at this very moment, I want you to know that you are great. What you seek is already within but have to stop looking for the answer in others and start listening more to your own heart. Listen to the honesty in your soul even if you don't like the song because you can always change the station, you own the jukebox. Being honest with who you are despite the opinion of others is something you own not them. You control your own actions and re-actions, let the nay sayers and critics deal with their own honesty or lack thereof. Be Loved & Respected .. Be The Best You!!" Reaf Thompson, Beachbody coach
I have some very definite opinions about nutrition but so much to learn. I LOVE food! I don't cook much but I can cook. I am also NOT a big fruit and vegetable person. If it were up to me, I'd survive on pizza, burgers and fries, and tacos. I know that my body needs other things so I don't do that but I wanted to be honest about who I am. Because I want to focus more on my health, I joined a 30 day Shakeology slim down challenge with Reaf Thompson. Free to join except you need to buy the meal replacement, Shakeology, and drink one every day for 30 days. It's pretty expensive at $119 for a 30 day supply, but I was eating a bagel or something and buying a cup of coffee every morning so it's actually worked out to be cheaper. We have a FB group of about 10 people who are very supportive of each other and our individual journeys. I'm about to order the Power90 workouts and join another challenge (for the support). I own P90x and did it a bit last year but it really is too hard for me so I had to admit that so I can move on. The Power90 should push me but also allow me the appropriate transition to harder workouts. This is not about doing something for 30 or 90 days and being done. I want to find MY joy in being physical - whatever that may be. I'm hoping this activity will jump start me and help me get the energy to get there.
I've started talking to a lot of people about health and fitness and clearly this is a personal journey. I can't do what you do. I have to find what works for me. Hopefully, in that process I can help others and also work my way through the plethora of information and misinformation out there.
My personal philosophy - I don't believe in artificial sugar or diet foods. I don't drink diet soda because I feel like it has more chemicals in it... also, that if I want a soda, I should just drink the soda. I want to be more of a naturalist because I believe the food industry does not have my best interest at heart. My BF always says that if you want the answer, you should follow the money and following the money in the food industry leads me to believe that they do things to our food in order to be more profitable. I am not a fanatic and definitely aspire to the 80-20 rule. Do what's best 80% of the time and the other 20% eat what you want because often times you cause yourself more stress by denying yourself something that you want. Who wants to live like that?
I can go on and on... and I feel like I'm starting to ramble. I know this will not be easy for me but I am praying for some real change and that I can be a source of information and inspiration for others.
One last thing: Breakfast: Choc Shakeology with a banana; Lunch: two turkey tacos with cheddar cheese, cabbage, onions and sauce; planned Dinner: roasted lamb with some sort of vegetable
Tracy
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