Sunday, July 20, 2014
The end of the BLC 25 round comes at an already reflective time for me. Yesterday, 7/19 was my 5 year spark anniversary. So over the past few weeks, with that date looming in the future, I have been thinking about my progress, my accomplishments, my set backs and wondering why I am still in the process of trying to lose weight.
Five years is a long time to be dieting. I think Sparkís slowest loser was able to reach his goal in less than two years, and that was intentional. www.sparkpeople.com/myspark/groups_i
When I first started Spark, it was about getting into a routine of exercising, eating within a calorie range and connecting with similar people. The Done Girls Team was a life line for me. I was able to do the workout challenges and watch what I ate and feel like part of a community.
As I began increasing my exercise options, one of my friends introduced me to a group of running buddies, who were out running @ 5:15 AM. Sometimes the weather was brutal, but they would be out there and I would feel the pull. We signed up for races, including 10 milers and and trained together and I began to really enjoy running with these wonderful women.
On the days I didnít run, I focused on cross training using DVDs, a stationary bike, and whenever we went away, I used the gym which hopefully had an elliptical trainer. Then I started noticing how some days my running went really well, while others I felt like my legs were cement. I started taking stock of my nutrition. Spent more time on Spark, educating myself about not just being within a calorie range, but needing to fuel my body so it could run most efficiently.
It was around that time one of my sparker friends told me about the Biggest Loser team. I was already a fan of the TV show, watched the contestants as they overcame HUGE obstacles and watched the show evolve into what it is now. Anyway, my stay on the Waves DONE girl team had ended so the timing was right.
I got an invite for round 15 and have been in the BLC ever since. So, then I ask myself, ďWhy has it taken me eleven rounds to realize what I need to do in order to live up to my moniker, Health4Lyfe?Ē Because although in the beginning of this blog I stated it was a long time to be on a diet, the light bulb has finally stayed on! Itís not a diet. Itís a lifestyle. I have had some events recently that I have wanted to look my best, so while I have not deprived myself of tempting treats , I have been able to allow a taste here or there, but not given in to a previous ďall or noneĒ attitude which has been pervasive in these 5 years.
This past silver round of the BLC-25 coincided well with goals I have set for myself and my decisions to keep my long term goals more firmly in my view, so I donít lose sight of what I really want by confusing it with what I want NOW. I am better able to read signals from my body about being hungry versus being bored or dehydrated or emotional. I have learned to stop and think and act less impulsively. I have learned to eat more raw food and reap the benefits of preparing many foods for myself. I am eating more vegetables than ever before and they have SO many benefits!
Thankfully some of the challenges our team has put forth included eating more veggies and trying new recipes, which, because I can be somewhat competitive at times, has motivated me to meet those goals as well. Itís been such a win win situation! I could not have done it without the support of my team, the Navy Ninjas! Each and every one of the team mates, between their victories, their joys, their struggles, their setbacks, their competitive spirits, and their sharing have inspired me this round. Yes, and even our dreaded jumping jacks~ Thanks Grace!
I wish for all of you that the light bulb may stay on for you, especially during this time in-between rounds. Please donít make the same mistake I have repeatedly made and go on a break from your health. and You Are Worth It!
Saturday, January 18, 2014
Originally my goal was to get to IBW by 6/20/14. But then I did the calculations and that would mean I have to lose more than 1.5 lbs EVERY week.
In the beginning, it generally is easier to shed the weight, but as time moves on and your body readjusts, it can become more difficult. Thus my new goal is:
Lose 33 lbs by 6/20/14.
And my longer term goal is to lose 38 lbs by 7/19/14
In order to accomplish this, I will need to change some of my behaviors.
First: I will track all my food, every day.
Next: I will stay within my calorie range.
Third: I will eat at least 4 servings of veggies each day.
Fourth: I will work out each day by running 3x a week, cross training on either the elliptical trainer or stationary bike (and if weather prevents running outside, will substitute another cardio) for a minimum of 45 minutes each day.
Fifth: I will strength train a minimum of 3x a week, using the Vigorfit for a minimum of 15 minutes each day.
Sixth: I will plan 5/7 days worth of meals a week.
Seventh: I will get at least 6 hours sleep each night, but work my way to getting 7.
I have a college reunion in June and a wedding as well. These are extrinsically motivating to me so I will not only feel better, but be comfortable in the skin I am in.
I need to drop the excess weight so my body stops producing additional amounts of estrogen, which is generally a food source for Breast Cancer cells. I have already been treated for BC once. By lowering my risk factors, I intend on that being the only time.
Monday, December 16, 2013
C~ Count every bite, lick, taste and morsel
H~ Hydrate with ten 8 oz glasses of water a day
R~ Reflection: review goals and change what is not working
I~ Involvement: Stay active on the BLC threads
Lift weights at least 2x each week.
M~ Measure food before it goes into my mouth
A~ Action: work out, 45-60 minutes 6 days a week.
S~ Sleep: Get a minimum of 7 hours a night.
Friday, August 02, 2013
Lately I have not been feeling the love and thus have not been treating myself with love. Oh, I have been treating myself, and then treating myself again and again and again. Wonder why I have been getting the headaches? Probably because I am coming off a sugar high and I am going through withdrawal. Last night/early this morning, I woke up and had SOB. Pretty scary and then followed by awful heartburn. That has never happened to me before. I hope it never happens again. Guess I got a wakeup call; now letís see my response to it.
Why all this negativity? And this is supposed to be more of a ďlove letter?Ē I hope it is because when we are at our low point, the only direction we need to look is up. By looking up, things seem to be lighter, less burdensome, and more positive ~ anyway thatís how it is for me.
I have a friend who is dying. She has stage 4 lung cancer and it is just a matter of time. The new tumors they have found on her throat prevent her from being able to eat or drink. The most recent scan revealed how pervasive the cancer is throughout her body.
So then I think what do I have to complain about? Or why do I continue to indulge myself and not take better care of myself? Compared to Terry and her family, not much! I am basically healthy. I have a wonderful DH. I have three healthy children. I am fortunate enough that my parents are still alive and active. My in-laws are also well and lovely people. I have a job, which I usually love and some great people with whom I work. I have friends and family who care and love me. Am I near or at my goal? No! But I have not given up. I know there will be positive strides in the right direction and then steps backwards, but hopefully, the steps forward will continue to be bigger than the steps backward.
So, how do I love me? Well, a good start would be to make more frequent healthier choices. Since I do love me, I need to treat myself better. I need to have my actions reflect my words and emotions. I need to surround myself with my support groups and not retreat when I am faltering and spiraling out of control. That only further alienates me and then it can be even harder to seek out support.
I love that I exercise every day, sometimes not really wanting to the night before when setting the alarm clock, but never regretting it after I have finished. I love the result of planning my meals ahead of time. It takes the burden out of trying to decide what is for dinner and I know by sticking to my planned meals, I am taking better care of myself.
And I am fortunate enough to anticipate a long life ahead with things I want to do, memories I want to make and people with whom I want to share those life experiences.
Friday, July 19, 2013
This is just for me, and for accountability, so if you dropped by to look for inspiration, I am not really sharing incredible words of wisdom. I am simply putting into words my plan, hoping to increase my chances of success.
So if you want some ideas for menus, this blog may help, but otherwise, you'll probably find it boring.
For one of my team challenges, we need to plan a week's worth of meals:
1) scrambled egg on Arnold whole wheat thins, decaf coffee with .25 cup 1% milk
2) fruit smoothie with fresh strawberries, fresh blueberries and frozen banana and Greek yogurt
3) multigrain cheerios 3/4 cup mixed with Oikos Greek yogurt~ any flavor, decaf with .25 cup 1% milk
4) 16 g creamy peanut butter with 1/2 banana on Arnold whole wheat thins, decaf with .25 cup 1% milk
5) 1/2 cantaloupe with 1/3 cup 1 % cottage cheese, decaf with 1% milk
6) lemon muffin, orange, 2 tbs half and half.
7) smoothie with fresh strawberries, 1 tbs peanut butter and frozen strawberries.
1) Salad with grilled chicken breast, bib lettuce, grape tomatoes, bell peppers, and walnut raspberry walnut vinaigrette.
2) Garden lites broccoli souffle. Peach
3) Salad with solid white tuna on letttuce, tomatoes, cucumbers, zucchini, bell peppers, and 1 tbs light dressing.
4) Eggplant Parmesan.
5) Wednesday~ lunch out with office~ probably a salad with either fish or chicken for protein
6) Chicken and zucchini left overs (from a recipe) tabbouleh.
7) Fruit salad with 1% cottage cheese~ fresh berries, pineapple, peach.
l.asp?recipe=2157726 and pasta
and left overs.
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