I have mixed feelings about personal training. One on hand, I think a trainer can motivate and push you to limits that you would not otherwise reach. On the other had, having a trainer seems like a cop-out -- paying someone to push you seems silly when the issues stem from your own lack of discipline. Despite the mixed feellings, I have experiemented with personal trainers in the past and continue to see it as an important part of my workout process.
I view the trainer as a mix between cheerleader and coach -- praising you for accomplishments and pushing you to strech beyond your means. Negotiating this balance is not an easy task for the trainer and I think selecting the right one goes far beyond picking someone who demonstrates an amazing array of before and after pictures.
What matters to me is that I didn't feel good after my training session tonight. I expect to feel strong after working out. I like the sense of achievement that comes from stretching beyond my means. However, I didn't feel that way today. I came away from it tired, embarrassed and as close to quitting as I have ever been. I couldn't complete a move, I was frustrated and it was humiliating. Who pays to feel that way after a workout? I know that my frustration could've stemmed from fatigue, but this is the second time that the workout has had that effect.
I think that individuals seek trainers for different reasons and that different people require different motivation. Maybe today was just a bad day, but I don't know if that is the case. The best way to address this is to be clear with my trainer about what I need psychologically. He may have physical expertise, but that doesn't mean he knows what I require to be most successful. I am going to give this some more thought before our next session on Friday. I know I got a good workout today, but I don't know that it is worth negative feelings that I had during and after the session.
Wednesday, September 30, 2009
Day Thirty-Three
Best laid plans. I didn't achieve my goal last week and it seems close to unattainable this week. I have completed 105 minutes this week and have 245 minutes (or approximately 6 hours) to accomplish in 2 days. I don't think I will make it. Knowing that something is not physically possible is not a reason to completely give up. I want to get as close as possible to 350 and will be in the gym tomorrow. And, I plan to achieve the 350 next week despite going out of town. My inability to reach my goal is directly attributable to my lack of sleep. I don't want to spend time lamenting the loss cardio sessions, but I do want to keep in mind the effects.
Attempting to workout six-seven days per week and blogging about my struggles has a significant effect on me last week. I didn't really notice the difference until today. The normal stresses and frustrations of work seemed much greater and my sense of well-being was diminished. Last week had just as many challenges, but I felt better equipped to handle it as I bounced up and down on the cardio machines.
I think it is very important that I don't give up now. I could see how easy it would be to cease the goal and simply focus on "getting enough cardio" in the weeks to come. But, I don't want to settle for that. There will always be business trips, or moves, or sleepless nights to thwart my workout goals. The whole point of developing the habit is figuring out how to make this a part of my life. The hardest part is mental.
Attempting to workout six-seven days per week and blogging about my struggles has a significant effect on me last week. I didn't really notice the difference until today. The normal stresses and frustrations of work seemed much greater and my sense of well-being was diminished. Last week had just as many challenges, but I felt better equipped to handle it as I bounced up and down on the cardio machines.
I think it is very important that I don't give up now. I could see how easy it would be to cease the goal and simply focus on "getting enough cardio" in the weeks to come. But, I don't want to settle for that. There will always be business trips, or moves, or sleepless nights to thwart my workout goals. The whole point of developing the habit is figuring out how to make this a part of my life. The hardest part is mental.
Friday, September 25, 2009
Day Twenty-Eight
I didn't workout yesterday and I ended going out to dinner. A couple of sushi rolls, 1.5 drinks, and a chocolate dessert tasting later and I am feeling a bit perturbed. I have every intention of going to the gym today to close out my cardio for the week. However, I have some doubts about the impact of the intense cardio on my weight loss efforts. Overall, my cardio/exercise is up and eating is down -- but, I think my calorie intake may still be too high to generate the weight loss promised in the magazine. I won't be too discouraged -- I think I developed some positive habits and my stress levels were well-managed. Instead, I think I will commit to another week of the plan -- 350 minutes here I come -- and better management of my points. I have some diet tweaks in mind:
- Avoid using all my flexees over the weekend. I need to leave myself 20 or 4/day for the workweek. This will give me about 26-27 points per day after exercise. This is in line with what I ate during the week.
- Overhaul my splurges. The weekend is for relaxing my discipline, but I relaxed too much by going out to dinner last week. Switching out restaurant pizza and cupcakes for microwaveable pizzas and ww desserts should save me over a 1000 calories this weekend.
- Minimize my coffee cream points to 2 per day. I will go back to buying fat free half & half at home. And, I will decrease the amount I am using during my Starbuck's runs. This should save me a few hundred calories.
- Ditch the mayo. I make two cans of tuna per week and use 2-3 tbsp. of mayo per can. Going back to fat free mayonanaise could save me about 500 calories.
- Stick with the WW bars for lunchtime desserts. This worked! The 1-pt bars have no nutritional value and are slightly overpriced, but they satisfy my cravings for peanut butter and chocolate.
- Continue to avoid alcohol. I ordered a drink 2 times last week and I think keeping the alcohol consumption down does wonders for my performance. I am going to keep it to one or none next week, too.
Finally, I am going to maintain my focus on the goal. One week is too soon to make a decision on the impact of new routines. I certainly feel healthier and the noticeable changes in my stamina and endurance give me pride.
Wednesday, September 23, 2009
Crazy Cardio Commentary
It's lunchtime on Wednesday.
Wow. I just looked at my numbers and I have to work out for 60 minutes per day for the next three days to reach my goal. I patted myself on the back for slogging my way through a light workout last night, but I have a ways to go. (Maybe I should've concentrated on breaking more of a sweat last night?)
Never mind the second-guessing. I'll be in the gym tonight!
Wow. I just looked at my numbers and I have to work out for 60 minutes per day for the next three days to reach my goal. I patted myself on the back for slogging my way through a light workout last night, but I have a ways to go. (Maybe I should've concentrated on breaking more of a sweat last night?)
Never mind the second-guessing. I'll be in the gym tonight!
Day Twenty-Six
I surprised myself yesterday and ended up going to the gym. I got back from dinner around 8:15 and started flipping through the channels. Somehow I landed on Biggest Loser and I became increasingly more uncomfortable as I watched. I still had energy and felt a sneaking suspicion that I had overeaten (totally confirmed, by the way, by my realization that I had overeaten my day’s points and all of my weekly flexes). So, I decided to go to the gym!
It wasn’t the most inspired workout. I probably spent nearly an hour on the cardio machines, but would only count 20 minutes towards my goal. My exertion levels were low for a lot of the time and I didn’t feel like I was working out at a moderate intensity. However, that isn’t the point. I know that if I had stayed home I would’ve scooped out some ice cream and warmed up a muffin for an unneeded dessert. Every little bit counts.
So, my goal for today is to continue to journal and to workout. I am feeling good about doing it and think I can maintain. I think it will be a struggle to stay within my point limits yesterday, but going to the gym last night might’ve kept me from derailing. One day of splurges doesn’t have to turn into three.
It wasn’t the most inspired workout. I probably spent nearly an hour on the cardio machines, but would only count 20 minutes towards my goal. My exertion levels were low for a lot of the time and I didn’t feel like I was working out at a moderate intensity. However, that isn’t the point. I know that if I had stayed home I would’ve scooped out some ice cream and warmed up a muffin for an unneeded dessert. Every little bit counts.
So, my goal for today is to continue to journal and to workout. I am feeling good about doing it and think I can maintain. I think it will be a struggle to stay within my point limits yesterday, but going to the gym last night might’ve kept me from derailing. One day of splurges doesn’t have to turn into three.
Tuesday, September 22, 2009
Day Twenty-Five
Today is a likely rest day. It's hard to imagine I will want to go to the gym after a 7:00PM dinner. I felt good today -- good enough to think a workout would be worthwhile, but I am sure I'll be tired later. I think the fact that I feel like working out is a good sign -- it demonstrates to me that the habit is beginning to form and that the desire to exercise can overrule general end of the day fatigue. I've read lots of conflicting opinions about days of rest. Most say that they are critical; some say that even one day without rest is an invitation to drop your workouts.
The logic behind the latter point of view resonates. I can easily see how not going today could easily become a pattern. And, I can see how that has happened with past workout efforts. Giving up vigilance one day is a slippery slope (As a sidenote: I recognize that I stopped tracking this time last week).
What's the takeaway here? Wednesday is Hump Day. It's the day that we start to look towards the end of the week and plan for the weekend. Mentally, I think that my tendency to look and plan for the future puts me at a disadvantage here. It is easy to stop tracking and to ditch workouts when you're building bright and shiny plans for the new week.
What's the plan? Tomorrow I am going to focus on tomorrow. I developed plans for the week and I have a responsibility to see them through -- I will track and workout and make sure that I've done what I planned to do this week before moving on to the next.
The logic behind the latter point of view resonates. I can easily see how not going today could easily become a pattern. And, I can see how that has happened with past workout efforts. Giving up vigilance one day is a slippery slope (As a sidenote: I recognize that I stopped tracking this time last week).
What's the takeaway here? Wednesday is Hump Day. It's the day that we start to look towards the end of the week and plan for the weekend. Mentally, I think that my tendency to look and plan for the future puts me at a disadvantage here. It is easy to stop tracking and to ditch workouts when you're building bright and shiny plans for the new week.
What's the plan? Tomorrow I am going to focus on tomorrow. I developed plans for the week and I have a responsibility to see them through -- I will track and workout and make sure that I've done what I planned to do this week before moving on to the next.
Monday, September 21, 2009
Why I Like The Gym
Some people love to workout, but hate the gym. They live for nature and the feel of fresh air as they run, hike, and bike their way to fitness. I am not one of these people. I love the gym. I rarely think to workout outside and when I do it seems to be less vigorous than my usual cardio routine on my beloved equipment. Here are some reasons why:
Television and Magazines
The thrill of working out and achieving your fitness goals can only go so far. Sometimes I am sweating through the last twenty minutes thinking "why am I still here? I've done enough. I can go home." It helps that everything I would go home to do (ahem watch tv) is right there! No excuses...
The People
The best part by far! Nothing motivates me more than the healthy competition that comes from seeing one run a little faster, climb a little higher, or persevere a bit longer than me. I know it's not PC, but this works. Being in the gym with other people who work out makes me want to work out. It motivates and hardly ever deters. I know some people might get discouraged by someone in better shape, but I like to think that they started out slightly lazy and are in need of motivation like me.
The Music
Okay, not really. I never listen to the music. I bring my IPOD and play the heck out my cardio mix. However, I think I would listen to it if I ever forgot my IPOD or ran out of batteries.
The Mirrors
Again, not PC but totally honest. It's good for watching form and every once in a while it's cool to work your muscle and actually see it as you go through the exercising motion. This is not to be confused with standing in front of the mirror and shamelessly checking oneself out from all vantage points in full view of all amused gym goers.
The People
They deserve another line. Because the only thing better than watching people for motivation is listening for motivation. Trainers are great because I have picked up many exercise tips or weight training variations from spying on other people's sessions.
Television and Magazines
The thrill of working out and achieving your fitness goals can only go so far. Sometimes I am sweating through the last twenty minutes thinking "why am I still here? I've done enough. I can go home." It helps that everything I would go home to do (ahem watch tv) is right there! No excuses...
The People
The best part by far! Nothing motivates me more than the healthy competition that comes from seeing one run a little faster, climb a little higher, or persevere a bit longer than me. I know it's not PC, but this works. Being in the gym with other people who work out makes me want to work out. It motivates and hardly ever deters. I know some people might get discouraged by someone in better shape, but I like to think that they started out slightly lazy and are in need of motivation like me.
The Music
Okay, not really. I never listen to the music. I bring my IPOD and play the heck out my cardio mix. However, I think I would listen to it if I ever forgot my IPOD or ran out of batteries.
The Mirrors
Again, not PC but totally honest. It's good for watching form and every once in a while it's cool to work your muscle and actually see it as you go through the exercising motion. This is not to be confused with standing in front of the mirror and shamelessly checking oneself out from all vantage points in full view of all amused gym goers.
The People
They deserve another line. Because the only thing better than watching people for motivation is listening for motivation. Trainers are great because I have picked up many exercise tips or weight training variations from spying on other people's sessions.
Day Twenty-Four: Why We Succeed
I did it. I wanted to make it and I succeeded. It hurt. I'm tired. But, I feel fantastic!
Day Twenty-Four: Why We Fail
Today's workout is going to be difficult. I have a long history of false starts and failures with exercise plans. It usually traces back to overzealousness followed by fatigue or injury followed by long periods of inactivity on the couch punctuated by muttering "I hate the gym" and "why don't my clothes fit?" Repeat as necessary.
The reasons for these patterns are complex. I can't chalk it up to pure laziness -- my workouts can be pretty intense when I am at my peak. I reflected for a bit when I was in the doctor's office and this is what I came up with --
Fatigue. Everyone gets tired eventually. However, I feel like there is a barely perceptible line between pushing myself to my limit and overdoing it. Sometimes I push myself to my limits and pay the price.
Fear. I wonder if other people with chronic illness experience the type of fear that I reference here? I find that there are few things worse than the knowledge that a flare could be the result of my own behavior, specifically a lack of discipline. Engaging in bad behavior (e.g., overeating, too much drinking, not enough exercise) seems much worse when the consequences are chronic pain or hospitalizations. The stakes for everyday decisions about snacks and going to the gym seem to take on much greater weight. The cop-out here is goal depression. That is, avoidance of lofty aspirations in an effort to prevent or lessen the impact of failure.
Pain. I don't like it. That "darn that was a good workout ache" is fine, but acute or episodic pain that seems to stem from the body attacking itself during normal functions like digestion...not cool. Pain is probably the most abstract and most concrete barrier to pushing myself to set and reach certain goals. I have a high tolerance for pain, but I don't like it. So, I am probably more stressed out trying top identify and avoid pain triggers than I am actually dealing with it when it occurs. Who wants to push themselves to the limits only to experience injury that leads to fatigue (number one cause of overeating) and injury (number one cause of couch potatoism), which always exacerbate my IBD symptoms.
So, how does one deal? If I really knew, I wouldn't be blogging.
Okay, seriously -- I am writing because I am committing to making a change. If I thought that avoiding my limits and playing it safe would get me where I wanted to go, then I wouldn't bother pondering (and actually taking) risks.
It's hard. It sucks. Sometimes....ok maybe lots of times I fail. But, I do it because I'd rather be a risk-taker who failed than someone who stayed home and totally missed the party!
The reasons for these patterns are complex. I can't chalk it up to pure laziness -- my workouts can be pretty intense when I am at my peak. I reflected for a bit when I was in the doctor's office and this is what I came up with --
Fatigue. Everyone gets tired eventually. However, I feel like there is a barely perceptible line between pushing myself to my limit and overdoing it. Sometimes I push myself to my limits and pay the price.
Fear. I wonder if other people with chronic illness experience the type of fear that I reference here? I find that there are few things worse than the knowledge that a flare could be the result of my own behavior, specifically a lack of discipline. Engaging in bad behavior (e.g., overeating, too much drinking, not enough exercise) seems much worse when the consequences are chronic pain or hospitalizations. The stakes for everyday decisions about snacks and going to the gym seem to take on much greater weight. The cop-out here is goal depression. That is, avoidance of lofty aspirations in an effort to prevent or lessen the impact of failure.
Pain. I don't like it. That "darn that was a good workout ache" is fine, but acute or episodic pain that seems to stem from the body attacking itself during normal functions like digestion...not cool. Pain is probably the most abstract and most concrete barrier to pushing myself to set and reach certain goals. I have a high tolerance for pain, but I don't like it. So, I am probably more stressed out trying top identify and avoid pain triggers than I am actually dealing with it when it occurs. Who wants to push themselves to the limits only to experience injury that leads to fatigue (number one cause of overeating) and injury (number one cause of couch potatoism), which always exacerbate my IBD symptoms.
So, how does one deal? If I really knew, I wouldn't be blogging.
Okay, seriously -- I am writing because I am committing to making a change. If I thought that avoiding my limits and playing it safe would get me where I wanted to go, then I wouldn't bother pondering (and actually taking) risks.
It's hard. It sucks. Sometimes....ok maybe lots of times I fail. But, I do it because I'd rather be a risk-taker who failed than someone who stayed home and totally missed the party!
Sunday, September 20, 2009
A Crazy Cardio Challenge
I read an article yesterday that stated one could lose approximately 8lbs. by doing 350 minutes of cardio per week. The 350 minutes includes two sessions of strength training that focus on compound movements that work the whole body.
The Good - I admit that I am a sucker for a challenge. Seriously, I reread my posts and I seem to have a new one every week. I read this and it pushed me to blast through 50 minutes yesterday. I reread it today and I managed to get through 60 minutes.
The Bad - I don't believe in working out seven days of week so this workout requires approximately 60 minutes of cardio six days per week. It feels a bit like setting oneself up for failure and there is truly no magic in it. Who wouldn't lose weight working out for 6 days a week for an entire month? The articles states that one should maintain moderate intensity and gives lots of suggestions for cross-training (one could definitely get hurt here) to reduce the risk for injury.
The Verdict - What do I have to lose? Well, obviously the weight. I can't resist the lure of losing eight pounds. And, I am in my fourth week now. My results have been largely emotional (increased stamina, stability in eating), but not physical. I am going to give it a go!
The Good - I admit that I am a sucker for a challenge. Seriously, I reread my posts and I seem to have a new one every week. I read this and it pushed me to blast through 50 minutes yesterday. I reread it today and I managed to get through 60 minutes.
The Bad - I don't believe in working out seven days of week so this workout requires approximately 60 minutes of cardio six days per week. It feels a bit like setting oneself up for failure and there is truly no magic in it. Who wouldn't lose weight working out for 6 days a week for an entire month? The articles states that one should maintain moderate intensity and gives lots of suggestions for cross-training (one could definitely get hurt here) to reduce the risk for injury.
The Verdict - What do I have to lose? Well, obviously the weight. I can't resist the lure of losing eight pounds. And, I am in my fourth week now. My results have been largely emotional (increased stamina, stability in eating), but not physical. I am going to give it a go!
Day Twenty-Three
Another successful workout and my eating is on track! I can't say that I have seen a change in the scales now that I am three weeks in, but I did detect an importance difference today. My stamina has increased -- I am able to tolerate longer, more vigorous workouts. And, my craving for junk food has decreased. The enjoyment of the workouts is extending into my meal choice. I am reaching for better choices that will fuel my body. Nothing ruins a workout more than a sugar crash...
I also realized that WW was easier last week. I was up in the scales and didn't track every day, but I don't recall feeling incredibly deprived or ravenous at any given point. This is important because one of the problems with low residue diets can be the carb crave cycle that leads to binging, crashing, and that uncomfortable feeling that you'll never get your diet under control.
I also realized that WW was easier last week. I was up in the scales and didn't track every day, but I don't recall feeling incredibly deprived or ravenous at any given point. This is important because one of the problems with low residue diets can be the carb crave cycle that leads to binging, crashing, and that uncomfortable feeling that you'll never get your diet under control.
Running and Low-Residue Diets
A few months ago I determined that my capacity to tolerate different foods seems to increase when I run. I think the activity stimulates the bowels (much the way coffee does), which eases the digestion of certain foods. I don't know if there is any truth to this, but I did feel healthier when I was spending more time on the cardio. And, it wasn't simply the "runner's high" or general well-being that comes from completing a good workout. My instances of acid reflux seemed to decrease.
I am incorporating more running into my workout routines with the hope that these benefits will continue.
I am incorporating more running into my workout routines with the hope that these benefits will continue.
Saturday, September 19, 2009
Day Twenty-Two
I weighed in! The lies! The mistruths! How could I have gained .4lbs? I am going to attribute it to the coffee I drank before weighing-in. I usually avoid consuming liquids and/or food before weighing in, but I'd been up for hours and couldn't avoid it. Oh well. What matters is that i went and that I followed it up with a vigorous workout on the treadmill. I've got 4APs for the week with my 50 minutes of cardio and sit-ups.
I feel great and I am really looking forward to this week. I have my groceries (e.g., greek yogurt, 100% cereal, and tuna) and meals planned. I have some ideas for my workouts and I think I'll see some real results next week...
I feel great and I am really looking forward to this week. I have my groceries (e.g., greek yogurt, 100% cereal, and tuna) and meals planned. I have some ideas for my workouts and I think I'll see some real results next week...
Day Twenty-One
I’d give myself a solid B for the week. On the positive side, I journaled responsibly for 4 out of 7 days, went to the gym 4 days, and I think my eating was within reasonable boundaries 5 out of 7 days. On the not so positive side, I have no good reason for not keeping up with the journal. I don’t think I can blame it on being busy. It’s like I woke up on Wednesday and decided that I’d put in all the effort I needed for the week. That isn’t a good plan and I am quite sure that fact will be evident at weekly weigh-in. Also, I made it all the way to the gym yesterday and then put in about a 1/3 of a workout. I give myself kudos for getting there, but then I just didn’t get through it. It could be fatigue, but I didn’t leave feeling like I’d given it my all. That’s a problem.
Nevertheless, I am looking forward to starting a new week and feeling good about making it to the gym so often. I said a while back that it takes a while to get into a routine, but I think I am headed in the right direction for the gym. I am quite certain that I can make it 3-5x next week and I have already started to brainstorm my workouts. I also have a good plan for my meals and think that I will start the week off on the right note!
Nevertheless, I am looking forward to starting a new week and feeling good about making it to the gym so often. I said a while back that it takes a while to get into a routine, but I think I am headed in the right direction for the gym. I am quite certain that I can make it 3-5x next week and I have already started to brainstorm my workouts. I also have a good plan for my meals and think that I will start the week off on the right note!
Monday, September 14, 2009
What I’m Eating Now: Low Residue Meal Tips
Multi-Grain Light English Muffins
Stats: 100kcal; 8 grams of fiber; 5 grams of protein (1 muffin); 1 WW point
How: 1 per day split over two meals. Gives me ½ of my fiber for the day and doesn’t seem to bother my stomach.
Canned Tuna
Stats: 70kcal; 0 grams of fiber; 15 grams of protein; 2 WW points
How: A scoop piled on ½ an English muffin. It’s a mini open-face sandwich that is just the right size!
Eating Right 100% Cereal from Safeway
Stats: 110kcal; 3 grams of fiber; 2 grams of protein; AND, 100% of my daily Iron, Calcium, Vitamins A, C, D, E, B6, B12 and a bunch of other good stuff; 2 WW point
How: Mixed in with the yogurt (see below).
Caveat: This cereal has sugar as one of its top ingredients, but it is the only one I found after 20 minutes in the cereal aisle that had some redeeming qualities. Lots of good for you cereals have too much fiber and/or bran. I would love to find a good for you cereal that is fortified with all the necessary vitamins with no added sugar or bran, but I doubt that is readily available.
0% Greek Yogurt I like Fage or Oikos
Stats: 80kcal; 2 grams of fiber; 15 grams of protein; 2 WW point
How: Mixed with the cereal (see above) and some Splenda. The protein makes up for the missing fiber, I think.
It occurs to me that I did not list fat for any of these foods. They all have 2 grams or less per serving.
Stats: 100kcal; 8 grams of fiber; 5 grams of protein (1 muffin); 1 WW point
How: 1 per day split over two meals. Gives me ½ of my fiber for the day and doesn’t seem to bother my stomach.
Canned Tuna
Stats: 70kcal; 0 grams of fiber; 15 grams of protein; 2 WW points
How: A scoop piled on ½ an English muffin. It’s a mini open-face sandwich that is just the right size!
Eating Right 100% Cereal from Safeway
Stats: 110kcal; 3 grams of fiber; 2 grams of protein; AND, 100% of my daily Iron, Calcium, Vitamins A, C, D, E, B6, B12 and a bunch of other good stuff; 2 WW point
How: Mixed in with the yogurt (see below).
Caveat: This cereal has sugar as one of its top ingredients, but it is the only one I found after 20 minutes in the cereal aisle that had some redeeming qualities. Lots of good for you cereals have too much fiber and/or bran. I would love to find a good for you cereal that is fortified with all the necessary vitamins with no added sugar or bran, but I doubt that is readily available.
0% Greek Yogurt I like Fage or Oikos
Stats: 80kcal; 2 grams of fiber; 15 grams of protein; 2 WW point
How: Mixed with the cereal (see above) and some Splenda. The protein makes up for the missing fiber, I think.
It occurs to me that I did not list fat for any of these foods. They all have 2 grams or less per serving.
Day Eighteen
Another good day so far! I kept to my word and tried to keep careful track of when and why I was eating and I definitely made some key observations.
My mid-morning snack may be an emotional reaction instead of hunger.
I was contemplating what I needed to do today and this week and my hand started reaching for a snack – it was like my brain was screaming “it’s time to eat!” I think it was an unconscious reaction to my To Do List. Maybe a snack is comforting when you’re wondering if you’re going to be able to push through everything for the day/week? This would make sense because when I am really busy and running around in mornings I can go much longer without food.
PLAN: Tomorrow I am going to reach for the water bottle. I think I have probably read this on a million blogs and weight loss web sites, but it really clicked today. I might just need to have a sip before I start munching mindlessly. This would be pointless if I didn’t develop a strategy, right?)
My mid-afternoon snack is affected by my caffeine levels crashing.
No surprise here. I had a pretty good protein packed lunch (tuna on ½ English muffin and a 100-calorie pack of cookies), but my energy levels started to lag around 3. A wonderful colleague brought me coffee, but I know from many, many times before that sleepiness = monster carb cravings.
PLAN: Tomorrow? Let’s be real. I am going to keep a steady stream of caffeine in my body and keep up the protein packed lunches. I am not quitting coffee now – just need to be aware of how it is affecting my body. And, I need to keep sipping water – I really don’t think I am getting the obligatory 64 oz, which is bad since it should be something closer to 100 for me.
My evenings are a black hole.
Okay, so I am writing this early – even before I head home. I have a near-perfect image of myself walking in the door and sitting down to munch. And munch and munch and munch. I need a plan or else it’ll all go away.
PLAN: Tonight, I am going to pre-set the meal (another scoop of tuna, ½ English muffin, and ½ slice of cheese). This will put me over my points for today since I already reached my limits, but that’s okay. It should keep me full and motivated to maybe workout – I am thinking more running intervals and some good stretching if I am not too tired.
My mid-morning snack may be an emotional reaction instead of hunger.
I was contemplating what I needed to do today and this week and my hand started reaching for a snack – it was like my brain was screaming “it’s time to eat!” I think it was an unconscious reaction to my To Do List. Maybe a snack is comforting when you’re wondering if you’re going to be able to push through everything for the day/week? This would make sense because when I am really busy and running around in mornings I can go much longer without food.
PLAN: Tomorrow I am going to reach for the water bottle. I think I have probably read this on a million blogs and weight loss web sites, but it really clicked today. I might just need to have a sip before I start munching mindlessly. This would be pointless if I didn’t develop a strategy, right?)
My mid-afternoon snack is affected by my caffeine levels crashing.
No surprise here. I had a pretty good protein packed lunch (tuna on ½ English muffin and a 100-calorie pack of cookies), but my energy levels started to lag around 3. A wonderful colleague brought me coffee, but I know from many, many times before that sleepiness = monster carb cravings.
PLAN: Tomorrow? Let’s be real. I am going to keep a steady stream of caffeine in my body and keep up the protein packed lunches. I am not quitting coffee now – just need to be aware of how it is affecting my body. And, I need to keep sipping water – I really don’t think I am getting the obligatory 64 oz, which is bad since it should be something closer to 100 for me.
My evenings are a black hole.
Okay, so I am writing this early – even before I head home. I have a near-perfect image of myself walking in the door and sitting down to munch. And munch and munch and munch. I need a plan or else it’ll all go away.
PLAN: Tonight, I am going to pre-set the meal (another scoop of tuna, ½ English muffin, and ½ slice of cheese). This will put me over my points for today since I already reached my limits, but that’s okay. It should keep me full and motivated to maybe workout – I am thinking more running intervals and some good stretching if I am not too tired.
Sunday, September 13, 2009
Day Seventeen
I worked out today! Another 3-mi roundtrip to the gym and 30 minutes of intervals on the treadmill. I followed up my cardio today with some ab work and was exhausted by the time I got home. It was worth it. I feel good and the week is off to a great start. I am hoping my plan to have more protein -- greek yogurt -- in the morning will help keep me satiated during the work day. The weather is nicer than it has been and I am going to try to fit in some walks during the day to ward off boredom and unnecessary snacking.
My stomach was good today as well. I'm still taking it easy with my diet and I have planned lots of simple low residue snacks for tomorrow and the rest of the week. I wasn't very hungry today -- don't know if it is the 9+ hours of sleep, exercise, or something else. I think I'll try using that hunger tracker tomorrow to see if I feel a difference. More tomorrow...
My stomach was good today as well. I'm still taking it easy with my diet and I have planned lots of simple low residue snacks for tomorrow and the rest of the week. I wasn't very hungry today -- don't know if it is the 9+ hours of sleep, exercise, or something else. I think I'll try using that hunger tracker tomorrow to see if I feel a difference. More tomorrow...
Saturday, September 12, 2009
Day Sixteen, Part II
Things to be excited about on Day Sixteen:
It seems silly, but I really feel I need to think, write, and be positive in order to get positive results. Nothing good has ever come from me focusing on the negative. With that...
I worked out today. I did the 3 mile walk to the downtown gym, spent 3 minutes on the treadmill doing speed intervals, and another 12 walking at a steep incline. I broke a sweat and it felt great.
I logged my points today in my WW journal. I once got a great piece of advice from someone at a meeting -- "if you bite it, write it." It's hard to be disciplined if you're not even being accountable to yourself and I get a lot of satisfaction when I check off boxes recording my activity for the day.
I am surrounded by supportive people. Losing weight and maintaining a healthy well-being isn't something I have to do by myself. My better half is there for all of the doubts, tears, and misfires and that impacts my efforts significantly. It's not lost on me that my ability to try again tomorrow stems from knowing that others believe in me even when I am struggling.
I can envision where and what I want to be. I know what healthy feels like for me -- it isn't defined by a number on a scale, size on a clothing tag, or the difference between calories in and calories burned. And, healthy isn't defined by words from a doctor or by measuring myself against others.
Healthy feels like having an eating/exercise plan that evolves and shifts with my life. By my standard, I am healthy and becoming more so every day.
It seems silly, but I really feel I need to think, write, and be positive in order to get positive results. Nothing good has ever come from me focusing on the negative. With that...
I worked out today. I did the 3 mile walk to the downtown gym, spent 3 minutes on the treadmill doing speed intervals, and another 12 walking at a steep incline. I broke a sweat and it felt great.
I logged my points today in my WW journal. I once got a great piece of advice from someone at a meeting -- "if you bite it, write it." It's hard to be disciplined if you're not even being accountable to yourself and I get a lot of satisfaction when I check off boxes recording my activity for the day.
I am surrounded by supportive people. Losing weight and maintaining a healthy well-being isn't something I have to do by myself. My better half is there for all of the doubts, tears, and misfires and that impacts my efforts significantly. It's not lost on me that my ability to try again tomorrow stems from knowing that others believe in me even when I am struggling.
I can envision where and what I want to be. I know what healthy feels like for me -- it isn't defined by a number on a scale, size on a clothing tag, or the difference between calories in and calories burned. And, healthy isn't defined by words from a doctor or by measuring myself against others.
Healthy feels like having an eating/exercise plan that evolves and shifts with my life. By my standard, I am healthy and becoming more so every day.
Day Sixteen, Part I
It's too soon to give up! It's been a week of ups and downs. I had a great doctor's appointment this week. I emerged with a renewed since of hope that I could all of this nutrition and diet stuff on track. Six months without a hospitalization is a milestone to be celebrated and I have identified foods that me symptom (if not weightgain) free. And, then I went out to dinner. It was one of my favorite tapas restaurants. I felt that familiar twinge of awkwardness when it became clear that I would not be sharing my plates. Seriously, could I look any pickier? But, the plates I chose were familiar and tasty....until disaster struck. Disaster in this case was likely some trace of food that my system wasn't ready to try. I rushed off to the bathroom post-meal and felt symptoms the rest of the evening. I was mortified to say the least -- and, my mortification usually comes out as over apologizing or extreme crankiness. I threw a pity party for myself, but I know I need to move on. I need to keep perspective and make sure that I don't let the temporary setback become major. I am feeling gun-shy about eating now and am disappointed because I thought I would be able to experiment a little more after talking with the doctor. I'll have to take it slow.
The setback with the restaurant is separate and distinct from the wagon falling that I experienced during the week. Having people visiting shouldn't be stressful, but it was for me. I didn't make the effort to go to the gym and my eating felt frenzied and unplanned during the days. I make poor choices when I feel like I am reacting and not in control of my schedule and I am going to have to work on maintaining discipline and focus under circumstances that aren't ideal. However, I am only two weeks into the journaling of my journey and I already see the pattern that I need to break. When I drop my discipline in one area (e.g., schedule), it manifests somewhere else (e.g., diet), which in turn affects how I feel about myself and mood (e.g., who wants to blog in the middle of a failure)?
The hardest part of this is getting pass the mental roadblocks to success -- pity parties -- and keeping my vow to myself to stay committed and focused. So, I won't write here that I've got some brilliant new plan to be on track. The plan I had is a pretty good one and I just need to work on following it. Instead I am going to focus on what did go right this week and try to build on it tomorrow. And, tomorrow I will work on the next day and so on. There are a plenty of things that'll help me tomorrow, but I think I will write them in a separate post as a reminder.
The setback with the restaurant is separate and distinct from the wagon falling that I experienced during the week. Having people visiting shouldn't be stressful, but it was for me. I didn't make the effort to go to the gym and my eating felt frenzied and unplanned during the days. I make poor choices when I feel like I am reacting and not in control of my schedule and I am going to have to work on maintaining discipline and focus under circumstances that aren't ideal. However, I am only two weeks into the journaling of my journey and I already see the pattern that I need to break. When I drop my discipline in one area (e.g., schedule), it manifests somewhere else (e.g., diet), which in turn affects how I feel about myself and mood (e.g., who wants to blog in the middle of a failure)?
The hardest part of this is getting pass the mental roadblocks to success -- pity parties -- and keeping my vow to myself to stay committed and focused. So, I won't write here that I've got some brilliant new plan to be on track. The plan I had is a pretty good one and I just need to work on following it. Instead I am going to focus on what did go right this week and try to build on it tomorrow. And, tomorrow I will work on the next day and so on. There are a plenty of things that'll help me tomorrow, but I think I will write them in a separate post as a reminder.
Monday, September 7, 2009
Day Eleven
I'm back! Getting sick puts a big cramp in the "get back in shape" plan. I think I was okay until the weekend when I went away. The lack of sleep coupled with lack of structure is an invitation for overeating and indulgence. I went a bit crazy yesterday with chips and chocolate, but I am going to pick up where I left off with my WW tracker. I didn't weigh in this week because of my trip, but I am journaling as if this is day three of the week and I have used all my flexees (on fritos....and chocolate) for the week. I've got the exercise for the week planned out and will be satisfied if I earn one more AP than I did last week for a total of nine by Friday. I also planned the meals, but with family in town I am not going to expect perfection. The goal is to make informed choices after every meal (out) and to stay on track with the workouts. Here's to a good week and a great weigh-in next Saturday!
Wednesday, September 2, 2009
Day Six, Part II
I have been thinking about this workout in the morning vs. workout in the evening thing. It becomes challenging to workout late when the weather gets colder and daylight savings time goes away. On the other hand, who wants to get up early when the weather is bad? I imagine that the best way to address this is to think about what will be good from a workplace stress management (i.e., do I come in refreshed and exercised or do I decompress after the fact). I don't know that I should be so hasty to decide that I am going to attend just morning classes or just evening classes. I may need to simply give myself a "shopping period" to figure out what works best. In theory, this is what I was doing this week. However, a week is not enough and as I often do I am wanting too much too soon. I am going to try to recast my thinking as a September shopping period with goals like rededicating to WW; finding classes, routines and gyms that work for my schedule; and, perhaps most important, believing that I can drop the weight again and achieve a balanced diet.
Day Six, Part I
Another day without the gym. The tickle in my throat has evolved into a full-blown ache. I'm sneezing, coughing, and uncontrollably sniffling. I just cancelled training and am feeling the regret -- I don't want to lose the momentum I have gained and am sensitive to the role that cardio and weight training plays in managing my appetite. I don't want to push it, however, with my health. A tickle in the throat can mean days of recovery and I loathe the thought of being stared at suspiciously by fellow passengers on my plan on Friday. Depending on how I feel in the morning, I will try to get up and workout. If not, I have Friday morning as a back-up option. I am reminding myself that three days of workouts in Week One is nothing to sneeze at (couldn't help it) and increasing next week to four would be perfectly reasonable. But, I wouldn't be me if I didn't set the high standards.
Also, I need to give some thought to the meals that I have set up for myself. As I stated before, the cereal and yogurt are working well. The soy jerky and bars are good, too. I haven't followed through my late afternoon/evening plan of tuna sandwich and spinach. Instead, I have been turning to small snacks that eventually turn into moderate-sized meals. I reflected on what the WW Team Leader said last week and think that the issue must be behavioral. I spend the day meticulously charting and eating my planned meals and the evening becomes a time of fatigued rebellion. Moreover, I have less routine and structure in the evenings. This issue is not new. I discovered it the first time I was on WW and it is largely the reason why I ultimately ended up going to the gym in the evenings. While waking up early was an admirable goal, I found that I needed the discipline of a workout class to help decompress and divert myself from overeating.
I'd like to tell myself that I am busier now than I was then, but that's not quite the case. In actuality, I was able to lose weight successfully attending only 2-3 classes a week. Giving up Monday, Tuesday, and Thursday evenings on a regular basis is not too much of a price to pay for my health and peace of mind. That gives me two nights to go out and -- let's be honest -- a third night to decide there are other ways I'd like to spend my time. It seems silly to give up on the early morning exercise before I got it started, but then doesn't make sense to try something new if the "plan" isn't working? I've got family in town next week and it is Labor Day, but I don't think two exercise classes are out of the question. I am going to take a look at the calendar to see what I can build in now.
I am also going to give myself a bit of a break -- I am sick after all. I always feel a bit bad when I hear or read about people who push through illness and ache to maintain strict workout regimens. I have never been able, I think, to accurately draw the line between overdoing it and not pushing myself hard enough. It is often an all or nothing scenario and moderation is not my strong point. Maybe at some point I can work on that, too. I suspect it'll help the diet as well.
Also, I need to give some thought to the meals that I have set up for myself. As I stated before, the cereal and yogurt are working well. The soy jerky and bars are good, too. I haven't followed through my late afternoon/evening plan of tuna sandwich and spinach. Instead, I have been turning to small snacks that eventually turn into moderate-sized meals. I reflected on what the WW Team Leader said last week and think that the issue must be behavioral. I spend the day meticulously charting and eating my planned meals and the evening becomes a time of fatigued rebellion. Moreover, I have less routine and structure in the evenings. This issue is not new. I discovered it the first time I was on WW and it is largely the reason why I ultimately ended up going to the gym in the evenings. While waking up early was an admirable goal, I found that I needed the discipline of a workout class to help decompress and divert myself from overeating.
I'd like to tell myself that I am busier now than I was then, but that's not quite the case. In actuality, I was able to lose weight successfully attending only 2-3 classes a week. Giving up Monday, Tuesday, and Thursday evenings on a regular basis is not too much of a price to pay for my health and peace of mind. That gives me two nights to go out and -- let's be honest -- a third night to decide there are other ways I'd like to spend my time. It seems silly to give up on the early morning exercise before I got it started, but then doesn't make sense to try something new if the "plan" isn't working? I've got family in town next week and it is Labor Day, but I don't think two exercise classes are out of the question. I am going to take a look at the calendar to see what I can build in now.
I am also going to give myself a bit of a break -- I am sick after all. I always feel a bit bad when I hear or read about people who push through illness and ache to maintain strict workout regimens. I have never been able, I think, to accurately draw the line between overdoing it and not pushing myself hard enough. It is often an all or nothing scenario and moderation is not my strong point. Maybe at some point I can work on that, too. I suspect it'll help the diet as well.
Tuesday, September 1, 2009
Day Five, Part II
I didn't go to the gym today. I feel like I am coming down with a head cold -- might I have spent too much time enjoying yesterday's crisp weather? Also, my knee and legs are bothering me a bit. I attribute it to all the walking on Sunday and Monday and/or the lower body work on Sunday. I need to make sure I pay more attention to my form during squats and lunges and that admonition is definitely true: don't try to do too much too soon! I don't have much of an appetite at this point and I am out of points for the day, but I feel that I should eat a little something so I don 't wake up feeling worse. (Is it feed a cold, starve a fever or vice versa?) And, I won't be cancelling my appointment with my trainer tomorrow. I am going to make this work somehow.
Day Five, Part I
I didn't quite make it to the gym yesterday. I was quite tired as expected. However, I did end up walking for nearly 5mi. It was the perfect October day in August -- cool and crisp. My legs were incredibly sore and I still feel the residual ache. I think it's the workout from Sunday -- maybe my form during the squats? I was able to stay on plan until the wee hours of the evening last night. I have gone through all of my flexees for the week and now I need to focus on eating only when hungry during the day (pretty easy) and not overeating at night (pretty hard). My strategy last night worked -- staying busy in the evening significantly cuts down my mindless eating. Even though I did have something when I came home it was noticeably less than if I had come straight home after work and I had the benefit of doing exercise beforehand. I'll check in later with my progress. Right now, I have an appointment in the evening and no plan for working out, but that may change!
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