Friday, February 15, 2013
I started a new program last week: SHRED: The Revolutionary Diet, by Dr. Ian Smith.
I began the program on February 8th!
BRIEF SYNOPSIS OF PROGRAM:
The program is divided into six cycles, each cycle lasting a week. Each week is designed to stand on it's own and to be different from the weeks before. The weeks are Prime, Challenge, Transformation, Ascend, Cleanse, and Explode.
SHRED strongly focuses on two components that might not be talked about in a lot of weight loss programs: Meal Spacing and Diet Confusion. So, during the program, you are supposed to eat every 3-4 hours. You are NOT supposed to skip any meals, though you don't have to eat everything listed. BEFORE each meal, you are supposed to drink a cup of water and DURING the meal, you are to drink another cup. With four meals planned every day you are guaranteed to get in your minimum 8 glasses! There are also snacks (2-3) that you may incorporate as well if you feel the need. You are supposed to stop when you're satisfied, not full. Each week and each day has a list of choices for the different meals and in the back of the book are recipes and listings of 100- and 150- calorie snacks. But, don't think you have to buy a ton of food. You don't. It's very reasonable and I'm sure there is something on the list that you already eat or have in your fridge or pantry.
I just completed the PRIME week.
The book says: "This week is an induction into SHREDDER Nation. You'll learn about the importance of meal spacing, proper snack techniques, and suppressing hunger without consuming too many calories. The average weight loss this week will be 3.5 pounds. This could be less if you're within 20 pounds of your goal weight. The further you are away from your target weight and the worse your habits have been prior to starting the program, the more weight you will lose."
I started at 160.2. I ended at 156.8. So, I lost exactly 3.4 lbs. I'm right on target!
But, check this out: I didn't even follow the plan exactly!!! This week was exactly what it said it would be--an opportunity to familiarize myself with the program and work out all the kinks. There were plenty of kinks.
Kink #1 - Water Retention. The first four days, my weight remained exactly the same (160.2). The program says that you should only weight yourself the first day of each new week; but I couldn't do it. I understand why it advises that though. I have to admit that I was very discouraged the first four days. I felt bloated and soooo full. I think it was water retention or something. After that, I started to see losses for the next three days.
Kink #2 - Lack of Exercise. You are supposed to exercise 5 out of 7 days. I didn't exercise one single day! I have been in a serious exercise slump and haven't been able to successfully jump out of it yet. But that was LAST WEEK.
Kink #3 - Missed Meals. There were some days that I just couldn't get in those meals... mainly it occurred on Sundays. I'm in church all day and it's hard at the 3-4 hour mark to eat the specific foods that the plan calls for. There were also days when I was working a specific job at that time and couldn't eat on schedule, so my meal spacing was off by 30 minutes or so. But, it is what it is.
Kink #4 - Chocolate Chocolate Chocolate!!! - Between me putting together favor boxes for my sister's upcoming bridal shower AND Valentine's Day, I ate a TON of chocolates last week. I mean yesterday alone, I had about 12 Lindor chocolate truffles!!!!!! Don't even say a word! Shhhh! LOL
But through all the kinks, I never registered a gain during the week. My weight either stayed the same or went down. And at the end of it all, I'm right on target as far as weight loss for this week. So, I'm happy.
I'm not as obsessed as I was at the beginning of the PRIME week. By the end of the week, I was in a little groove with the planning and spacing of meals.
I'm expecting this new week to go well. I have a dinner planned with my best friend tomorrow; but it'll be fine. I follow Dr. Ian on twitter and he's always saying that one day isn't going to stump your progress with SHRED. It's about LIFESTYLE. And my crazy week, proved his point exactly. I had my kinks and I still lost weight.
The plan doesn't call for calorie logging or counting (except for the limitations for smoothies and soups) but I've been logging everything (except the chocolate...LOL) on my SP tracker. So, if you want to see what I've been eating (though your choices might be different) then you can just view my tracker. Also, in my notes section, I write down the times of the meals that I plan/have. So, check it out if you're interested. And by all means, buy the book if you're REALLY interested!
Until next week...
Friday, August 17, 2012
Stagnant: characterized by lack of development, advancement, or progressive movement.
That one word pretty much sums up how I feel right now and how I'm doing as well. I've been struggling and my inconsistent efforts leave me in this stagnant condition.
I'm TRYING to stay motivated. But, with me, I lose motivation very easily when I don't see results of hard work. It doesn't take long either. If I work hard ONE lil ole week and I don't see immediate results on the scale--yes, the results MUST show on the scale--I get discouraged and I become unmotivated to try as hard the following week. In actuality, the following week I may do NOTHING. It may be total sabotage.
That's where I am THIS WEEK. But, I shall not remain. I am NOT defeated. I'm always reevaluating...always thinking... always looking deeper into ME. And, I'm always starting over. I'm NEVER down and out. I'm just a work in progress... mentally, most of all. The physical will follow when the mental is in order.
So, my evaluation has led me to come up with a new plan for the next two weeks. I have only 6 weeks until the dress fitting for my sister's wedding. I want to be closer to my goal weight. She has everything planned so early out that we'll own the dresses and have them in our possession well before the date of the wedding. That means, we'll probably not be able to have them taken in or let out after we own them. That's my thinking anyway.
SOOOOOOO...... I have GOT TO BUCKLE DOWN and stop seesawing. It's time to get serious. Well, "getting" serious has never been the problem...it's the STAYING serious that trips me up. So, it's time to BE/STAY serious about the course I'm on and the goals I'm trying to reach.
Don't be surprised if you SEE me soon. I'm gonna try vlogging as an added motivation and accountability factor. A sparkfriend of mine vlogs EVERY single weekly weigh-in. I WANT to do that, but it absolutely terrifies me. LOL I don't know if I'm bold/confident enough to have you all find out (at the same time as me, what my weight is. Also, I normally weigh in naked. LOL Wouldn't that be lovely for all the Sparkers to see? NOT!!! LOL So, I'll have to see how I feel, but definitely I'll be vlogging before, after, or during my workouts.
Thanks for being there for me!!
Sunday, June 24, 2012
I was flipping through some photo albums today and I was shocked to see how big I was in some of the photos. I had forgotten...
You see when your weight goes up and down, you forget when you were huge and when you started losing... AGAIN. Well, I had been focusing on this CURRENT jourmey and I had THOUGHT that I was my heaviest back in November 2009 when i weighed in at 192 lbs. This is me then...
I WAS big... BUT I was wearing a size 14 suit at that time... So, that WASN'T the heaviest that I've EVER been.... There was a time when i wore a size 16 suit and skirt....
Those pictures were taken between Christmas 2002 - Spring 2003. I remember feeling so unhappy with my body at that time. I had such low self-esteem. I had never been a size 16 in my life and to see those numbers was so damaging. It was so damaging that I refused to purchase anything and I just kept trying to squeeze into my clothes that I had in my closet, which, of course, made me feel worse. Thank God for my wonderful mother bought me some clothes so that I could feel halfway decent about myself. But, that was my first real wake-up call. I remember making a decision and it was SET. I was going on South Beach Diet. By late Summer 2003 I had dropped all the pounds... and I kept it off for a good while...
In October 2003...
I don't have any pictures, but I was still small in 2007. So, I kept that weight off for close to 5 years. I started gaining weight again in 2008 through 2009 and that's when my second wake up call occurred.
I am seeing the skinny Vanessa again... She is slowly emerging. She wants to be totally free.... and she will be. This new Vanessa will keep the weight off longer than the 5 years that the old Vanessa kept them off because this new Vanessa has lost these pounds in a very SLOW, traditional way... diet and exercise. No quick fixes this time. No fad diets. This is the THIRD (and hopefully final) year of my journey to goal. This new Vanessa has learned some hard lessons during these last three years and I'm still learning... and when the new Vanessa FULLY emerges, she'll have even more lessons to learn about how to maintain that weight... But she's ready. She's ready.
I'm ready to be back in that purple size 8 suit than I wore in one of the above pictures from 2004... I actually wore that suit ONE time and couldn't fit it again after. I gave it away to my sister; but she has recently given it back to me. She THINKS I can wear it now. I know better. But I will be able to. I'm determined. For now, I have to settle for being in a size 8 dress!
I'm coming down... slowly but definitely surely...
Monday, May 28, 2012
Yesterday, I went to a Memorial Day cookout at my father's house. Before leaving, we made plans to meet up this morning so that we could FINALLY walk the Woodrow Wilson Bridge Trail. I have been wanting to walk it for so long, but I just couldn't figure out where the trail began. Since he rides his bike across the bridge sometimes, he knew exactly where to park and where the trail started.
So, I left the house at 6:00 a.m. and headed to his house to pick him up. Can you believe it was already 71 degrees outside at 6 o'clock this morning!!! I'm glad I'm an early riser!!
It goes from the National Harbor (in Prince George's County Maryland) to Old Town Alexandria, Virginia. But, there is a little distance to travel on foot before you even REACH the trail!
You have to walk 1 mile just to get from the free Park & Ride area on Oxon Hill Road to the official start of the trail. If you start off from the National Harbor, it'll be .5 miles. We started off from Oxon Hill Road, but we parked a little further down Harborview Drive. It's not really a parking area, but a lot of people park there to walk the trail.
Then after you reach the trail, it's another .8 miles before you reach the bridge!
Here is my Dad's back along the way as we were just about to approach the bridge... Nice and sweaty!! LOL
The trail is winding and there are several ascents. I wouldn't consider it too steep (unless you parked at the Park & Ride. Probably headed back to your car is the steepest climb of them all.) But, the trail is beautiful. It also contains a few "bump-out" sections with informational displays and telescopes where you can look out across the Potomac River into Alexandria or the National Harbor.
Here is a picture of our last little downhill as we almost reach the bridge:
My dad has problems with his knees, so the entire walk was challenging, but we made it.
Here we are once we finally got to Alexandria, Virgina on the other side of the bridge. My dad needed to sit for a moment; so we grabbed someone who was just starting his walk from the Virginia side and asked him to take our picture.
The bridge itself is 1.1 miles long. So, are you calculating? That's 1 mile to the trail...another .8 mile to the bridge... then 1.1 miles across the bridge. Altogether, one way, it's 2.9 miles. Then (unless you're taking the water-taxi back across to the Harbor) you have to walk back to your car. So, roundtrip, the trail is 5.8 miles. We mine as well call that 6 miles. LOL My dad and I parked a little closer to the trail, so our distance was shorter--5.2 miles. (If you're interested in seeing the mapped out route, you can access it in my fitness tracker.)
Here are some pictures I took on our way back to the car:
WE DID IT!!
What a wonderful morning with my Daddy!
Happy Memorial Day Everyone! Thank you to all the service men and women who have sacrificed sooo much and have lost their lives defending our freedom. I remember...
Monday, May 21, 2012
If you read my blog from Saturday, you know that I participated in my first ever boot camp workout session. I listed the things I liked and disliked about the experience. But, at the time of writing my blog, which was the same day of the boot camp. At that time I was only experiencing pain in my glutes, so I was still on a relative high from the experience.
BUT THE AFTERMATH on Sunday is that my body hurt ALLLLLLL OVER. It hurt in places that I wasn't even aware there were muscles. It hurt when I stood, sat, walked,.... MOVED, in general. I just didn't know how badly a body could hurt after a workout until yesterday. It was CRAZY!! Of course, I expected some soreness but not like that.
Unfortunately, I didn't have the luxury of just lying around the house all day on Sunday because I went to church and I had to interpret. It was definitely a challenging day. When I finally arrived home, I asked my husband to give me a massage (which HURT... it didn't feel good eventhough he was being gentle) and then I just stretched and stretched and stretched, and rubbed and rubbed and rubbed. And when I went to bed I tried not to even roll over. Oh the pain!!
TODAY, I can finally lift up my leg to walk or go up/down stairs without being in pain. I can finally reach down to pick up something off the floor without screaming. Sitting is still a challenge though. That initial point where my hamstrings press on the chair is painful.
And after all that my real injury isn't bothering me AT ALL. My shoulder and neck actually might be the only thing on my body that doesn't hurt. It might even feel stronger. Imagine that!
SOOOOOO... in the aftermath I can honestly say that I will PROBABLY NEVER do Boot Camp again. It's too intense for me. And the aftermath... soooo unnecessary. I just don't believe a body should hurt THAT much after doing something good for it. That's too much.
And, I'm reminded of that recent dailySpark blog, "An Interview with Fitness Legend Gilad, Plus a Giveaway!" When asked, "If you could change one thing about today’s fitness industry, what would you change or like to see changed?" He answered: "I think the fitness industry has succumbed to "extreme fitness," which, in the long run, is way too intense for most people. In my opinion, it's dangerous. Most of these exercise programs pay little attention to form and correct posture, which are essential for long-term health and injury-free fitness. The intense exercise programs you see out there are geared for very young people and it would be very hard to maintain that level of intensity past your 40s—if you get there in one piece, that is."
I'm right with you, Gilad! I agree 100%.
So, I'm keeping my over-40 years old behind out of the extreme workout arena and going back to more reasonable and sustainable workouts! I don't anticipate my SP future including any blogs about Boot Camp, P90X, Insanity or any other extreme workouts of those sorts.... EVER! LOL
I'm sorry, Body, that I was so unnecessarily cruel to you. I'm going to be REAL gentle with you for the next couple of days... Momma still loves you. :-) LOL
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