3 milestone/6 weeks

Tonight, I hit another milestone.  That is 3 big milestones in 6 weeks.  6 weeks ago, I hit 20%/20 pounds.  A few weeks ago I hit 25 pounds.  This week I am down 30.8 pounds.  I had to have my leader repeat my loss to me twice.  I could not believe that I lost over three pounds this week.  I know I worked hard, but was unsure of how that would show on the scale as my diet has been iffy.

Last week, I logged a lot of miles on the cardio equipment at the gym and with my dog.  I also have been ramping up my strength training.  Pinterest has been a great source of exercise inspiration.  I have found different exercises to do at the gym to minimize the monotony. 

The great thing about WW meetings is that you get to hear and see the trials, tribulations, and success of other members.  Every week there is opportunity to ask questions and gain solution and insight to any issues you are having.  Every week, we celebrate loss.  This week there was a member who became lifetime after losing 93 pounds.  Another member was celebrating 90 pounds of loss too.  As I was leaving, a lady sitting near me said, "Congratulations on your loss.  30 pounds.  Wow!"  I replied with, "15 is a big deal too.  How amazing that must feel."  I love going to meetings and seeing how I inspire others and how I get inspiration from others.

Starting Out on a Fitness Journey

***I am not a fitness expert***

My husband has decided to start exercising more regularly.  He asked to accompany me to the Y on Friday.  He admitted to me that he had no clue what to do.   I asked him what his goals are.  Basically, he wants to improve his health.  At this point, I have no idea what to tell him to do, because I do not have any personal training experience.  I became really frustrated, because I am not an expert in this field.  I do not want to lead him down a wrong path.  I kept thinking that men’s bodies are so different than women’s bodies.  Heck, from woman to woman there are differences in what will work.

After stewing about it for a couple of days, I remembered my many attempts at a healthy lifestyle.  When we were engaged, I joined the YMCA our community.  They had a new member service where you got so many free consultations and a customized work out plan.  The trainer I worked with then said she likes to start all the fitness newbies to commit to 30 minute cardio sessions 2-3 times a week.  After a month, she will evaluate how you are doing, meet with you, and incorporate strength training to your work out program. I did discuss this with DH.  He agreed to do 30 minutes 3 times a week.  I encouraged him to meet with a personal trainer at the Y.  I should have introduced him to the one I used. 

I had a friend as me how I determine what to do when I work out.  Well, it has been an evolutionary process.  I started just taking classes.  I tried all the ones I thought I would like.  Even, some that I thought I would not like.  If I couldn’t make a class, I would go to the fitness center and use the stationary bike.  I didn’t see any progress, so I took advantage of the fitness consultation.  I learned how to use more equipment and the weight machines.  The trainer showed me how to do new exercises.  I stuck to the things she showed me for awhile, as I was intimidated by stepping outside of my comfort zone.  Mind you this was only a few months ago.  Remembering that time is now helping me see my husband’s point of view.  “Slow and steady wins the race,” after all.

Lately, I have been getting exercise inspiration from Pinterest, SparkPeople, and magazines.  I set a schedule that I kind of follow.

Monday: 60 minutes of cardio

Tuesday: Water Tabata

Wednesday: Off

Thursdays: 45-60 minutes of cardio/strength training

Friday: 60 minutes of cardio

Saturday: 45 minutes of cardio followed by muscle tiring strength training.

Sunday: 60 minutes of cardio

If I miss a day, I don’t dwell on it and move on.  I try to be conscious that I don’t miss too many days in a row, so I don’t regress too much.  I have come so far, having muscle definition I never had before, and I don't want to lose it!

Feel Good Friday

I had a rough start to the week on Monday.  I felt anxious, furious, nervous, and scared all within a two hour period.  I hate being vague, but they are over things I don't care to get into now.  I am sure one day I will reveal the events of this day.

I could dwell on the three bad things that happened to me on Monday, but I am chosing to think about the things that make me happy.  Here are things that make me feel good:

• Feeling good about a video of myself.  I still see myself as ginormous, but the video made me realize I am not as big as I think.
• Laughing uncontrollably over insignificant things.
• Knowing I am down 25.4 pounds since the beginning of this year!
• Making a difference and positively affecting someone else's life.
• Random Acts of Kindness
• My new work out addiction.
• Being called out in Water Tabata by the instructor for 'the harder she works the bigger her smile'.
• My WW Leader mentioning that I should become a leader when I reach goal.  A little over 30 pounds to go :)

Random Thoughts on Music

I have heard and seen differing opinions from people in regards to listening to music to work out.  For as long as I can remember music has been what I turn to when I need to be grounded.  It has helped soothe my anger, kept me joyful, and pushed me through a work out.

A dear friend told me that when she started a running regime she listened to music while running, but by time she was running marathons she found listening to music while running to be distracting.  She could clear her thoughts solely with running (exercise).  I feel I have come to this point.  Sometimes,  I feel a need to tote my iPod with me to the Y, because listening to it when I don't want to work out distracts my brain from thinking thoughts like, "How much time do I have left?", "I really don't feel like doing this.", and "It is not like anyone will know if I stop early."  Other times I feel like it is in the way, and the best way to kick my butt is with out the background noise of music.

I don't have a good segway to the next paragraph (back story), so please accept my apology.

People say that they don’t make music like they used to, and refer to the decades of their youth as the best music.  I was thinking that today.  I like to listen to music from the 80s and 90s.  Many songs I have positive associations with.  There is a whole bunch of songs that remind me of my BFF from Middle and High School.  When I hear them, I think “This was a driving down the road song.  K and I liked to listen to it in the car.”  Or “K and I would listen to this when I would stay over night at her house.”  Then there are the ones from college (which is more late 90’s/early 00’s).  Sometimes, they make me laugh.  I can imagine listening to them in our dorm rooms, apartments, classrooms, etc. and the things we were doing.  I think this is why when I first started hard core working out I coped with listening to music: it made the experience more bearable for me by allowing me to think of positive events in my life while doing something that felt awkward and unpleasant.

Back to working out and listening to music.

Sometimes, I while listening to music on a piece of cardio equipment I catch myself dancing.  I wonder if people think I should really be in a Zumba or Hip Hop Hustle class or if I am even alright.  I am sure I look like a fool when I am dancing on the elliptical trainer.  But really, think of the extra calories I am burning looking like a fool.  Most of the music on my iPod is from the 90's.  I find myself reminiscing about the good ole days while working out, which makes the bad work outs more bearable.

What do you do to make your work outs more bearable?

Confession

Confessions: I am having a really hard time writing this blog post.  I started writing about how I haven't been good at keeping up with my weekly goals for the past two weeks...I am just not feeling the topic of talking about goals.

I would like to talk about motivation.  Remember how I said I hit the 10% mark a few weeks back?  That signified, that I lost over 20 pounds.  I about cried on the scale (I am sure some of you are envisioning the weigh-in on the Biggest Loser right now).  It has really kept me going, because I realized I have/had less than 5 pounds to go to reach 25.  25 is a big milestone for me.  It is actually one of my mid term goals. This week's grand total is 23.2.  1.8 to go.

This week, it is my goal to lose the 1.8 pounds.  I have been going to the Y a lot.  Even one of the trainers commented that I am there a lot.  This girl has goals, and if I have a snowball's chance in ____ at reaching them, I am going to be working out and eating right for my body as much as possible.

Changes for the better

Wednesday, was my youngest daughter’s birthday.  We went to Rainforest Café for dinner to celebrate.   My ILs came, and MIL brought a giant chocolate chip cookie.  I had a small piece.  DH also purchased a cake from for her birthday (no realizing his mom was bringing a cookie).  Last night, we cut into it.  Again, I had a small piece.  I love sweets, so it did take a lot for me to not serve myself the sized piece my eyes demanded.  I have come a long way in this journey with willpower and doing what is right for my health.

DH has been giving me a hard time about the amount of time I work out.  Here is a recap of what I do:

Sunday: 60 minutes Cardio/10 minutes of Core

Monday: 60 minutes Cardio/10 minutes of Core

Tuesday: 45 minutes Water Tabata

Wednesday: Off

Thursday: 45-60 minutes Cardio/30-45 minutes full body weight training

Friday: 60 minutes Cardio/10 minutes of Core

Saturday: 45-60 minutes Cardio/30-45 minutes full body weight training

This past week end, I was at the Y in the fitness center, I was talking to the personal trainer I worked with at the end of June.  She asked if I was able to get my husband to come (as she always does).  :( I told her no, and that he questioned what took me two hours to do at the YMCA. She replied with, "2 hours is pretty standard around here."

Tonight, during my work out, I was reminiscing back to when we joined the Y in March (not quite 5 months ago).  When we registered to use the on-site daycare, they said that we were allowed to use the daycare for a total of two hours each day.  I remember thinking, "Who would work out for two hours in one day?" like it was very painful.   5 months later and sometimes I wish I could work out more than 2 hours some days.

I am truly amazed at how far I have come.  8 months ago I started to be more mindful over what I eat.  I have gone through phases where I didn't think I needed to track my PPV, and would be disappointed on the scale.  Exercise is my new addiction.  Again, if I do less than 6 work outs a week, I don't see any results on the scale.  I have realized how beneficial being in control is to my new lifestyle.  Nothing happens by chance.

10% and Gaining Control

First things first: LET'S CELEBRATE *I met 2 mini goals this week*  1. I lost another 5+ pounds (actually 6).  Weight Watchers celebrates every 5 pound weight loss in the meeting (but really at the scale you celebrate any loss - even if it is .2).  Never let my leader hear you say, "I only lost ____."  She will lecture you on a loss still being a loss.  After all, that is less you have to lose to reach your goal.  Are other WW leaders like that?  2. I have lost over 10% of my starting body weight.  I received a key ring to celebrate.  My leader talked about using the key ring as an anchor along my journey.  I have been vocal with her over my struggles with my journey.

I am 4 pounds away from my next mini goal of 25 pounds.  Once I reach that I will get token to add to the key ring I earned for reaching 10%.

Because, I have been struggling the past few months, I have been taking a hard look at my lifestyle.  I have been gauging things by what I “think” instead of actual.  It is everything from what I am putting into my body to how I spend my time.  It is now obvious to me that my perception is off.  I need more control over my life to be successful in my lifestyle changes.  Question: How can I gain control over my life?  Answer: Plan (If you fail to plan; you are planning to fail).

Cassie over at BTHR made herself a color-coded weekly calendar to help her adapt to a new schedule.   I did this in college to help with time management when I was a Resident Advisor working several part time jobs.  Taking inspiration from her, I am going to adopt a similar tactic in my life.  One obstacle: I am not a structured person.  My family life isn't structured.   I am going to try to add structure as much as I can, as I feel this will help me greatly on my wellness journey.  I think this will really benefit the kids.

I am going to plan my week out a day or so in advance.  I will allow for some flexibility, because we all know life happens (and can be unpredictable).  Below is how I plan to plan my weeks

• Time - I think I waste a lot of time, because I simply cannot think of what I should or need to be doing.  I think by giving myself a dedicated time on my calendar to my goals and other responsibilities I will be more successful in this journey as well as in the other roles of my life. 

• Activity - While I am planning my time for the week, I will schedule in activity.  Over the past three weeks I have noticed that I need to work out 6 times a week to see the results I want to see.  This is what works for my body, and what works for yours might be different.  I also know that I need to do at least 45 minutes of cardio in these sessions.  I learned this by tracking my work outs for the past month and comparing it to my weigh in results. 

• Meals - I have been pretty good about meal planning.  I plan my meals by coming up with 7 breakfasts (usually the same during the week), 7 dinners, the appropriate amount of lunches (in instances where there are not leftovers from the previous night's dinner), and fill in with snacks.  I do not assign a meal to a day and time.  This allows me to have flexibility if I only have a few minutes to throw something together or a child (husband included) decides they do not want a particular item for the meal.  I know what my PPV allowance is for each day and plan my meals to be within a certain range.  Currently, I have a 29PPV budget a day.  I shoot for 6-8 for brekkie, 7-9 for lunch, 7-10 for dinner, and the rest for my grazing snacks throughout the day.

In gaining control I need to give complete trust in the program/plan.  This is how I was most successful my first two months in Weight Watchers.  Leaving me to my own devices, systems, and cheats has lead me to do the scale dance far more than I want.  The proof is in the pudding :)





Taken 8/4/12