I've now completed week 3 of Couch to 5k (C25K). For me, Week 3 has been the hardest week by far, but I was also dealing with some low back, neck, and knee pain related to stress, so Week 3 took a few days longer than I planned, but its better to feel better and rest than it is to run with pain and re-injure yourself (isn't that right, Lauren??)
Thanks to a friendly visit to a chiropractor, I ran today with no pain...none...miracle! This week's interval was:
-5 min warm up
-Run 90s
-Walk 90s
-Run 3 min
-Walk 3 min
(REPEAT)
-5 min cool down
It doesn't sound like much, but it kicked my butt! But, after taking four days off, it wasn't nearly as hard to get back at it as I was expecting, and being pain free made it actually enjoyable! We'll see if I'm still in love with C25K in Week 4.
My first 5k is 8 weeks from yesterday, so I have plenty of time to keep it up with C25K and get my times where I want them.
Also, as of yesterday, I've dropped my BMI by 5 entire points since starting WW and I'm soooooooo close to meeting my "Drop 30 Pounds in 2011 goal" things are definitely looking up! You see my little ticker up there? OH YEAH! AWESOME :)
Running actually feels good for the first time in my life. Its hard, I sweat, I get winded, but I haven't given up yet...I can do ANYTHING for 30 seconds, 90 seconds, 3 minutes, and coming up, 5 minutes...ANYTHING to be healthy and keep my weight down.
If you're interested in more information on C25K, you can find several variations online or in the iTunes App store.
"Yesterday is not ours to recover, but
tomorrow is ours to win or to lose."
- Lyndon B. Johnson
Keep on doing good, for at the proper time you will reap a harvest if you do not give up. [Galatians 6:9]
Sunday, August 21, 2011
Sunday, August 14, 2011
Let Me Introduce You to Some Numbers
A few weeks back, I mentioned I was starting the 30 Day Shred and took my measurements. Well, I've since decided to C25K full time in preparation for the Buddy Christian 5k I mentioned before, so these are not my 30 Day Shred results. Sorry to disappoint, I still love 30 DS, but this is close to my heart so Jillian is taking a backseat.
For a few weeks I was pretty discouraged that I was seeing -0.4 and then +0.6 back and forth. I know that's normal and even healthy, so I didn't allow it to derail my mindset, but it was frustrating no matter how logical I try to make. (In fact, at yesterday's weigh in I saw +0.4, but hey...I know what I didn't do to make the scale go down this week, so there's no one to blame but me!)
Then, I put on some pants I bought maybe three weeks ago (you know, the ones from Old Navy I got so excited about!) and they no longer fit quite so perfectly. Then it hit me. NUMBERS. The number on the scale hasn't jumped significantly (every bit counts, though!) but the numbers on my measuring tape have. I'm losing INCHES, not just pounds. What a discovery!!
So, let me introduce you to some numbers:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday, August 4, 2011
Staying Motivated
Every once in a while, I need a shot in the arm. Something to jumpstart my mental game to remind me why I'm doing this whole weightloss/healthy lifestyle kick. Right now, my biggest motivator is the Buddy Christian Memorial 5k. 5k? What, really? YES. Really. I'm soooooooo pumped! I'm using the C25K app and just finished week one.
You can read about the event here: https://www.facebook.com/#!/event.php?eid=225087070868916 and I'd love for you to join me!
The background story is this, Buddy Christian was a police officer, daddy, husband, and friend in Athens-Clarke County where I live. Buddy was shot and killed in March of this year, leaving behind sooo many loved ones. You can read more about the tragic events here: http://www.odmp.org/officer/20791-senior-police-officer-elmer-buddy-christian
I didn't know Buddy personally, but I do know some good friends who loved Buddy and his family dearly, and the way my community came together to show love and support to this family is so moving, there's no way someone could not be affected by this tragedy. Out of every tragedy comes some kind of blessing, and hearing the testimonies of Buddy's loved ones and seeing the unity of complete strangers at fundraisers has been a great blessing on me personally, but also within the community.
Knowing that doing this 5k supports something so much bigger than myself, my weightloss, my health, and my journey is the biggest motivator I have right now. I want to complete this 5k for me, but also for Buddy's wife and children. Motivation doesn't have to be a wedding, an outfit, a guy, or even a number...motivation just has to be something that means enough to you, that you make sacrifices and work hard to achieve a goal. That's what I hope to do!
Buddy (and Melissa and kids), this one's for you!!
"You are today where your thoughts
have brought you; you will be
tomorrow where your
thoughts take you."
- James Allen
You can read about the event here: https://www.facebook.com/#!/event.php?eid=225087070868916 and I'd love for you to join me!
The background story is this, Buddy Christian was a police officer, daddy, husband, and friend in Athens-Clarke County where I live. Buddy was shot and killed in March of this year, leaving behind sooo many loved ones. You can read more about the tragic events here: http://www.odmp.org/officer/20791-senior-police-officer-elmer-buddy-christian
I didn't know Buddy personally, but I do know some good friends who loved Buddy and his family dearly, and the way my community came together to show love and support to this family is so moving, there's no way someone could not be affected by this tragedy. Out of every tragedy comes some kind of blessing, and hearing the testimonies of Buddy's loved ones and seeing the unity of complete strangers at fundraisers has been a great blessing on me personally, but also within the community.
Knowing that doing this 5k supports something so much bigger than myself, my weightloss, my health, and my journey is the biggest motivator I have right now. I want to complete this 5k for me, but also for Buddy's wife and children. Motivation doesn't have to be a wedding, an outfit, a guy, or even a number...motivation just has to be something that means enough to you, that you make sacrifices and work hard to achieve a goal. That's what I hope to do!
Buddy (and Melissa and kids), this one's for you!!
"You are today where your thoughts
have brought you; you will be
tomorrow where your
thoughts take you."
- James Allen
Thursday, July 28, 2011
I did WHAT?!
Once a month at my job, we celebrate "dead" Friday, the day no new orders come in and no invoices can be paid (I think)--basically the end of the month. Its been a loooongggggg time since I've had a "dead" day, but also means JEANS! And holy moly to a bunch of cubicle dwellers in cubicle city, jeans are a big freaking deal. Don't judge us.
I get hot. All the time. My thermostat is set to 68 at night, otherwise I can't sleep...so, wearing jeans in Georgia in summer is something I rarely ever do. Tonight, I decided I wanted some jean capris...off to Old Navy we went.
I found some SUPER cute ones, but I wasn't sure what size I am in Old Navy clothes, so I picked my "normal" size and a size lower....into the fitting room I went....on a whim, I tried on the smaller size first, giving myself an "its ok if they don't fit, it give you something to work towards" pep talk ahead of time. Ziiiiiiipppp! No shimmying, no grunting, no sucking it in--they fit! Perfectly. With a little room to spare!!!!! 4 sizes smaller than I was at Christmas. F-O-U-R. As in 1 + 1 + 1 + 1 = 4. I danced and squealed in the fitting room (in my head of course) and holy cow, I can't believe I did it!
David suggested we celebrate with a cheeseburger. I chose to celebrate with a C25K run instead! As fabulous as I felt on Sunday, I think this was better! On top of that, I realized that I've lost a ton of INCHES, even though the scale might not being going down as much as it used to...I cannot WAIT to weigh in on Saturday morning!
"Unless you try to do something beyond
what you have already mastered,
you will never grow."
- Ronald E. Osborn
I get hot. All the time. My thermostat is set to 68 at night, otherwise I can't sleep...so, wearing jeans in Georgia in summer is something I rarely ever do. Tonight, I decided I wanted some jean capris...off to Old Navy we went.
I found some SUPER cute ones, but I wasn't sure what size I am in Old Navy clothes, so I picked my "normal" size and a size lower....into the fitting room I went....on a whim, I tried on the smaller size first, giving myself an "its ok if they don't fit, it give you something to work towards" pep talk ahead of time. Ziiiiiiipppp! No shimmying, no grunting, no sucking it in--they fit! Perfectly. With a little room to spare!!!!! 4 sizes smaller than I was at Christmas. F-O-U-R. As in 1 + 1 + 1 + 1 = 4. I danced and squealed in the fitting room (in my head of course) and holy cow, I can't believe I did it!
David suggested we celebrate with a cheeseburger. I chose to celebrate with a C25K run instead! As fabulous as I felt on Sunday, I think this was better! On top of that, I realized that I've lost a ton of INCHES, even though the scale might not being going down as much as it used to...I cannot WAIT to weigh in on Saturday morning!
"Unless you try to do something beyond
what you have already mastered,
you will never grow."
- Ronald E. Osborn
Sunday, July 24, 2011
Feeling Fabulous
Yesterday I posted about some hum-bum feelings of going back and forth on the scale. Today, I put on a bathing suit and looked in the mirror. FABULOUS! I actually felt good in my skin, comfortable and confident. Simple, black, tankini-- Hoooooly cow! What a feeling I'd almost forgotten!
David and I packed up and headed to Toccoa for some family fun and lake time and not once did I worry about how I looked, tug at an ill-fitting swimsuit, or feel self conscious. Even when other people showed up (skinny people, even) I still felt good! So good, in fact, that I needed to write it down, lest I forget again! We had a great time of fun and laughter, and that's something money just can't buy.
I think this is a prime example of how overall health, happiness, weight loss, and the entire journey those things include are not just about the number on the scale, but the feeling you get when you look in the mirror, try on clothes, dressing up or down--comfort in one's own skin is something I can't even begin to describe--but trust me, its fabulous, and a feeling I've missed for the past few years!
While I'm here, I also wanted to share this. Its basically an example of what lost pounds amount to:
Your weight loss =
1 pound = a Guinea Pig
1.5 pounds = a dozen Krispy Kreme glazed donuts
2 pounds = a rack of baby back ribs
3 pounds = an average human brain
4 pounds = an ostrich egg
5 pounds = a Chihuahua
6 pounds = a human’s skin
7.5 pounds = an average newborn
8 pounds = a human head
10 pounds= chemical additives an American consumes each year
11 pounds = an average housecat
12 pounds = a Bald Eagle
15 pounds = 10 dozen large eggs
16 pounds = a sperm whale’s brain
20 pounds = an automobile tire
23 pounds = amount of pizza an average American eats in a year
24 pounds = a 3-gallon tub of super premium ice cream
25 pounds = an average 2 year old
30 pounds = amount of cheese an average American eats in a year
33 pounds = a cinder block
36 pounds = a mid-size microwave
40 pounds = a 5-gallon bottle of water or an average human leg
44 pounds = an elephant’s heart
50 pounds = a small bale of hay
55 pounds = a 5000 BTU air conditioner
60 pounds = an elephant’s "manhood" (yep, weighs more than his heart!)
66 pounds = fats and oils an average American eats in a year
70 pounds = an Irish Setter
77 pounds = a gold brick
80 pounds = the World’s Largest Ball of Tape
90 pounds = a newborn calf
100 pounds = a 2 month old horse
111 pounds = red meat an average American eats in a year
117 pounds = an average fashion model (and she’s 5’11”)
118 pounds = the complete Encyclopedia Britannica
120 pounds = amount of trash you throw away in a month
130 pounds = a newborn giraffe
138 pounds = potatoes an average American eats in a year
140 pounds = refined sugar an average American eats in a year
144 pounds = an average adult woman (and she’s 5’4”)
150 pounds = the complete Oxford English Dictionary
187 pounds = an average adult man
200 pounds = 2 Bloodhounds
235 pounds = Arnold Schwarzenegger
300 pounds = an average football lineman
400 pounds = a Welsh pony
(bye bye pesky two-year-old!)
So here's to a great week, working hard, and feeling fabulous!!
David and I packed up and headed to Toccoa for some family fun and lake time and not once did I worry about how I looked, tug at an ill-fitting swimsuit, or feel self conscious. Even when other people showed up (skinny people, even) I still felt good! So good, in fact, that I needed to write it down, lest I forget again! We had a great time of fun and laughter, and that's something money just can't buy.
I think this is a prime example of how overall health, happiness, weight loss, and the entire journey those things include are not just about the number on the scale, but the feeling you get when you look in the mirror, try on clothes, dressing up or down--comfort in one's own skin is something I can't even begin to describe--but trust me, its fabulous, and a feeling I've missed for the past few years!
While I'm here, I also wanted to share this. Its basically an example of what lost pounds amount to:
Your weight loss =
1 pound = a Guinea Pig
1.5 pounds = a dozen Krispy Kreme glazed donuts
2 pounds = a rack of baby back ribs
3 pounds = an average human brain
4 pounds = an ostrich egg
5 pounds = a Chihuahua
6 pounds = a human’s skin
7.5 pounds = an average newborn
8 pounds = a human head
10 pounds= chemical additives an American consumes each year
11 pounds = an average housecat
12 pounds = a Bald Eagle
15 pounds = 10 dozen large eggs
16 pounds = a sperm whale’s brain
20 pounds = an automobile tire
23 pounds = amount of pizza an average American eats in a year
24 pounds = a 3-gallon tub of super premium ice cream
25 pounds = an average 2 year old
30 pounds = amount of cheese an average American eats in a year
33 pounds = a cinder block
36 pounds = a mid-size microwave
40 pounds = a 5-gallon bottle of water or an average human leg
44 pounds = an elephant’s heart
50 pounds = a small bale of hay
55 pounds = a 5000 BTU air conditioner
60 pounds = an elephant’s "manhood" (yep, weighs more than his heart!)
66 pounds = fats and oils an average American eats in a year
70 pounds = an Irish Setter
77 pounds = a gold brick
80 pounds = the World’s Largest Ball of Tape
90 pounds = a newborn calf
100 pounds = a 2 month old horse
111 pounds = red meat an average American eats in a year
117 pounds = an average fashion model (and she’s 5’11”)
118 pounds = the complete Encyclopedia Britannica
120 pounds = amount of trash you throw away in a month
130 pounds = a newborn giraffe
138 pounds = potatoes an average American eats in a year
140 pounds = refined sugar an average American eats in a year
144 pounds = an average adult woman (and she’s 5’4”)
150 pounds = the complete Oxford English Dictionary
187 pounds = an average adult man
200 pounds = 2 Bloodhounds
235 pounds = Arnold Schwarzenegger
300 pounds = an average football lineman
400 pounds = a Welsh pony
(bye bye pesky two-year-old!)
So here's to a great week, working hard, and feeling fabulous!!
Saturday, July 23, 2011
Just Keep Swimming!
It isn't a loss and it isn't a gain.....Its a plateau!!
Ok, technically it probably isn't a plateau either, but I'm bouncing back and forth between the same 1.6 pounds for the past three weeks or so and that's just annoying. This week, I didn't GAIN from last week, and I didn't LOSE from last week...I'm actually REALLY happy about that, all things (and TOM) considered!But, it puts me in kind of a bind for my 30 pound by Christmas goal (155 sleeps away = about 22 weeks) but I will not be swayed from that goal!
What WW has to say about plateaus: http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=33191&sc=3010
--
Five ways to tip the scale
The good news: Whether the cause is behavioral, physiological or both, there are steps you can take to move past a plateau. First, strengthen your resolve to keep losing, then:
1. Increase your physical activity
This may be the best way to get the weight off, according to experts. Look for simple ways to get more activity in: Take the family (or the dog) for an afternoon walk. Park the car farther away, or get off the bus a stop or two away from your destination.
2. Eat right and write
Research has shown that people routinely underestimate the number of calories they consume daily. Keep track of what you eat. Enjoy seeing that you've stayed within your PointsPlus® Target.
3. Eat fruits and vegetables
Fruits and vegetables are loaded with a variety of vitamins and minerals and are typically low in calories. Including them at meal time will help keep you satisfied and contribute to your health.
4. Spice things up
Forgo your usual turkey on rye for a more exotic water-packed tuna with dill and lemon juice on toasted pita bread. This might stimulate your taste buds enough to keep you satisfied.
5. Get busy
Join an after-work volleyball league, attend art openings or just chase your kids around outside. The less you're in the kitchen, the less tempted you'll be to eat.
--
I had a very inactive week thanks to not feeling well, and I didn't track as spot-on as I usually do, but my philosophy really is that this is a lifestyle, and life gets stressful, it fluctuates, and frustrates...but we have to pick back up and keep trucking because that's really our only option. Once we figure out that the best thing to do is just keep swimming, the better off we'll be.
It took me a while not to beat myself up when I didn't lose, and now, I'm slightly disappointed but at this point in the game I know exactly where I need to improve and I know I have the tools to control this part of my destiny.
"I long to accomplish a great and noble
task, but it is my chief duty to
accomplish small tasks as if
they were great and noble."
- Helen Keller
Ok, technically it probably isn't a plateau either, but I'm bouncing back and forth between the same 1.6 pounds for the past three weeks or so and that's just annoying. This week, I didn't GAIN from last week, and I didn't LOSE from last week...I'm actually REALLY happy about that, all things (and TOM) considered!But, it puts me in kind of a bind for my 30 pound by Christmas goal (155 sleeps away = about 22 weeks) but I will not be swayed from that goal!
What WW has to say about plateaus: http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=33191&sc=3010
--
Five ways to tip the scale
The good news: Whether the cause is behavioral, physiological or both, there are steps you can take to move past a plateau. First, strengthen your resolve to keep losing, then:
1. Increase your physical activity
This may be the best way to get the weight off, according to experts. Look for simple ways to get more activity in: Take the family (or the dog) for an afternoon walk. Park the car farther away, or get off the bus a stop or two away from your destination.
2. Eat right and write
Research has shown that people routinely underestimate the number of calories they consume daily. Keep track of what you eat. Enjoy seeing that you've stayed within your PointsPlus® Target.
3. Eat fruits and vegetables
Fruits and vegetables are loaded with a variety of vitamins and minerals and are typically low in calories. Including them at meal time will help keep you satisfied and contribute to your health.
4. Spice things up
Forgo your usual turkey on rye for a more exotic water-packed tuna with dill and lemon juice on toasted pita bread. This might stimulate your taste buds enough to keep you satisfied.
5. Get busy
Join an after-work volleyball league, attend art openings or just chase your kids around outside. The less you're in the kitchen, the less tempted you'll be to eat.
--
I had a very inactive week thanks to not feeling well, and I didn't track as spot-on as I usually do, but my philosophy really is that this is a lifestyle, and life gets stressful, it fluctuates, and frustrates...but we have to pick back up and keep trucking because that's really our only option. Once we figure out that the best thing to do is just keep swimming, the better off we'll be.
It took me a while not to beat myself up when I didn't lose, and now, I'm slightly disappointed but at this point in the game I know exactly where I need to improve and I know I have the tools to control this part of my destiny.
"I long to accomplish a great and noble
task, but it is my chief duty to
accomplish small tasks as if
they were great and noble."
- Helen Keller
Sunday, July 17, 2011
Ch-cha-cha-changes...in the kitchen!
While the jury is still out on my PCOS-ness and my Thyroid-ness, what the jury agrees on is that non-stick pans, BPA, plastics, and all other carcinogens are bad. Soooo this weekend I purchased my first grown-up set of stainless steel cookware and bamboo utensils. Woo! My first meal, sausage-stuffed baked zucchini(thanks Emily Bites http://www.emilybites.com/2011/06/sausage-stuffed-baked-zucchini.html) has been cooked up and is now in the oven. Nothing stuck to the pan, so I'm considering it a win!
((Why the switch?))
Basically, non-stick coating is only safe "when used correctly" which means only using the pans on a low heat. The risks mess with PCOS hormones (and those of perfectly healthy people) by leeching toxic chemicals into your food, which you eat, and then its into you...just like BPA...and it never leaves your cells. Mothers pass it on to their children, and the toxicity continues.
PFOA (the non-stick stuff) has been shown to cause cancer, low birth weight and a suppressed immune system in laboratory animals exposed to high doses of PFOA. Studies have shown the chemical to be present at low levels in the bloodstream of 9 out of 10 Americans, and in the blood of most newborns. And although the effects of PFOA at lower doses in humans are disputed, there does seem to be a link between PFOA and raised levels of cholesterol. More seriously, some people have claimed that PFOA exposure caused birth defects in babies born to mothers working at a Teflon plant in the early 1980s.
How the chemical is transmitted to humans is unclear, and, thus far, there’s no evidence that nonstick cookware in particular is to blame. But DuPont has been in the cross-hairs of the EPA for some time, and was heavily fined for allegedly hiding data for many years on the toxicity of PFOA, and also for contaminating the Ohio River drinking-water supply near its West Virginia plant (EPA, 2011).
Not cool.
This isn't my attempt to sound like some kind of crazy conspirator, but rather an outline of what I choose to do for my health in my life. I also love cast iron skillets, but boy those are hard to clean, especially if you're lazy about doing dishes from time to time.
Here is another good article to consider: http://willtaft.com/133/health/i-do-not-use-teflon-cookware
And another: http://www.ehow.com/about_5336795_non-stick-cookware-dangers.html
I like people to decide for themselves what fits into their lifestyle. I never want to become the person people think they can't invite over for dinner because of my preferences or choices, but if you can eliminate toxic chemicals a little at a time, you stand to live a happier, healthier life. And, in the end if I'm wrong and the FDA is right, I still tricked myself into feeling better and being healthier--and the mental game is a significant portion of the battle!
((Why the switch?))
Basically, non-stick coating is only safe "when used correctly" which means only using the pans on a low heat. The risks mess with PCOS hormones (and those of perfectly healthy people) by leeching toxic chemicals into your food, which you eat, and then its into you...just like BPA...and it never leaves your cells. Mothers pass it on to their children, and the toxicity continues.
PFOA (the non-stick stuff) has been shown to cause cancer, low birth weight and a suppressed immune system in laboratory animals exposed to high doses of PFOA. Studies have shown the chemical to be present at low levels in the bloodstream of 9 out of 10 Americans, and in the blood of most newborns. And although the effects of PFOA at lower doses in humans are disputed, there does seem to be a link between PFOA and raised levels of cholesterol. More seriously, some people have claimed that PFOA exposure caused birth defects in babies born to mothers working at a Teflon plant in the early 1980s.
How the chemical is transmitted to humans is unclear, and, thus far, there’s no evidence that nonstick cookware in particular is to blame. But DuPont has been in the cross-hairs of the EPA for some time, and was heavily fined for allegedly hiding data for many years on the toxicity of PFOA, and also for contaminating the Ohio River drinking-water supply near its West Virginia plant (EPA, 2011).
Not cool.
This isn't my attempt to sound like some kind of crazy conspirator, but rather an outline of what I choose to do for my health in my life. I also love cast iron skillets, but boy those are hard to clean, especially if you're lazy about doing dishes from time to time.
Here is another good article to consider: http://willtaft.com/133/health/i-do-not-use-teflon-cookware
And another: http://www.ehow.com/about_5336795_non-stick-cookware-dangers.html
I like people to decide for themselves what fits into their lifestyle. I never want to become the person people think they can't invite over for dinner because of my preferences or choices, but if you can eliminate toxic chemicals a little at a time, you stand to live a happier, healthier life. And, in the end if I'm wrong and the FDA is right, I still tricked myself into feeling better and being healthier--and the mental game is a significant portion of the battle!
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