November 4, 2010...3 days in

Three days in and everything hurts. I guess this means whatever I did yesterday worked. I've been moderately successful in managing my diet, but I haven't settled into something that works. A year ago, I was much better about planning the meals and snacks. Today, my schedule is more erratic and unpredictable. The points help in that they help me identify somewhat filling, relatively low-calorie meals to consume throughout the day. The types of things that one can find and order in an airport or off a hotel room menu. This is good because I am on travel next week (Wisconsin) and I don't want to lose ground.

November 3, 2010

Yesterday felt good. I forget how good it can be to go to the gym in the mornings. I got in a double workout-out today. A full 90 minutes devoted to bike riding and barbell squats and lunges. I haven't put a lot of thought into how to to train for this walk. I know, for example, that I'll have to walk at some point. :)

However, I want to make sure these first initial days are devoted to managing my eating and energy as I start to increase the exercise.

November 2, 2010

So, the plan involves more than just "training" for a half-marathon. I'm also following weight watchers and trying to include lots of fruits and veggies in my diet. When I started to (REALLY) follow the plan last week, I weighed in at 146 lbs. Damn. One day at a time.

Today's Workout:

Up at 5:40 (Superfluous detail, but still proud)

35min Elliptical Intervals

I'll get to the diet later this week...

November 1, 2010...Part II

Thus far my plan (i.e., the saddle) involves returning to the things that have worked for me in the past:

Going to the Gym to Increase Energy and Tone

Observing the Weight Watchers Point System for Portion Management

Finding Creative Low-Residue Ways to Consume Fruits and Vegetables

Interim goals and challenges also worked in the past though I am wary of being too short-term (it is too easy to just stop one the goal is reached or not). I don't know if I have a longer-term solution for that, but I'll take it one step at a time. So, five weeks from now...

Sunday, December 5: Walk the Half-Marathon in Vegas

I'm not going for time and I'm only competing with myself. Last week, I managed to make it to the gym twice, the week before it was only once. I feel myself getting winded after 15 minutes of any exercise even though I was able to run intervals and flex my biceps a few months ago.

The goal is to finish. They kick you off if you don't complete it in 4 hours so we've got 13.1 miles in 4 hours. (We because my mom will be there with me.)

November 1, 2010

Okay, so what exactly does it take to get back in the saddle? For comparison purposes, I want to talk about life outside the saddle for the past four months (May-October).

The Diet:

Breakfast: Greek Yogurt
Snack: String Cheese; Granola Bar
Lunch: Not Exactly Sure..
Snack: Vending Machine Goodies (Animal Crackers or Ritz Chips or Baked Lays)
After-Work Snack: Frosted FireHook Cookie (Seriously, they call me Cookie Girl)
Dinner: Not sure here either...wasn't anything healthy though
After-Dinner Snack: Cookies. Chocolate,
After-Dinner Snack Accompaniment: Wine or Cocktail

The Exercise:
Morning: 10 minutes of Walking from Parking Lot to Work
Evening: 10 minutes of Walking from Work to Parking Lot

Gym Time? Not so much....


The Result:

+5lbs. (in four months!)
-stamina. endurance. noticeable muscle tone.

Analysis:

It is pretty simple. I got out of the gym habit and my eating started to slip. By the time I realized what was happening, I was sluggish and had no desire to push into the gym. Not quite as bad as it may seem -- to be fair I was traveling a minimum of three weekends per month and consistency in diet was difficult. But, it could have been better.

Hello Saddle.

October 31, 2010...Back in the Saddle

The title says it all. With some pride I can say that I maintained healthy eating and exercise for two of the six months since my last post. The other four months? Not so great. On the positive side, I have been healthy with no hospitalizations and a travel schedule that any 28 (now 29) year old can be proud of. On the negative side, I am acutely aware that my body isn't as resilient as it once was (and neither is my metabolism). I have little pains now in my knees and back. I am not sure if they are from overuse, related to the colitis, or if I need to do a better job stretching? Whatever the case..I feel like I swung to far in the wrong direction. Amazed and what my body could do and the schedule I can maintain -- I;ve stopped paying attention to little things like good nutrition and the long-term advantages of exercise.

So, I find myself back where I started a year ago but better. I'm comfortable with my body and how I look, but I am not comfortable with what can happen if I keep acting like I have the health and metabolism of a 20-year old -- colitis or no colitis...

My Current Daily Residue

Odd title. Could've just said here's what I am eating:


1/2 SB Bar -- 2pts

Protein: 5

Exercise
1/2 c greek yogurt -- 1 pts
1/2 c cereal -- 1pt
1/2 c coffee -- 1pt (counting the cream)

Protein: 20

Snack
Grapes -- 1pts
Hardboiled egg -- 2 pts
1 c coffee -- 1 pt (more cream)

Protein: 20

Lunch
2.5oz tuna -- 3 pts
Peppers -- 0 pt
Grain -- 2 pts
WW cookie or cake -- 1 pt

Protein: 15

Snack
Hardboiled egg -- 2pts
1/2 SB Bar -- 1 pts
1 c fruit -- 1 pts

Protein: 8

If you're keeping count, you know that I've already reached 19 points without adding points for activity. Dipping into the flexees enables the following:

1/2 c yogurt -- 1pts
1 waffle -- 1pt
Wine -- 2pts

or substitute tuna, veggies, and cake for same amount of points

This leaves 3 catchall points.

Stat Check

I still refuse to be chained to a scale. Not healthy, not a long-term plan for managing my life. My work tends to flow in logic models, so I will treat the scale and the corresponding weight (loss!) as an output -- as in evidence of change -- but, not the desired outcome -- as in looking and feeling great! WW encourages the 10% so here is mine:

As of 4/23/10

Starting Weight: 143

Interim Goal: 138 (May 8)

Goal Weight: 127

Timeline: 10 weeks (aka 4th of July)

(Gotta have timeline or else I'll give up before I get started. And, I have a song stuck in my head. It goes "she wore an eensy weensy teeny weenie hot pink bikini."

Yup, I totally went there.

The 350 Challenge is Back

Some time ago I blogged about the difference between trying to fit the gym in the schedule and accepting that it's a necessary part of my day. I've been going consistently for the past few weeks and it has definitely shifted to the latter. However, fitting it into my busy schedule (no complaints about being busy -- you can't run around accomplishing great things when you're feeling ill) takes creativity. I don't know what the week will bring, but the following times have been set.

Saturday, April 24
7:00AM - 8:00AM 60 minutes of cardio

Update: I was 10 minutes late and only got 50 minutes in, went back later and did another 50. 60 on rower; 15 on elliptical; and 15 on treadmill.

Sunday, April 25
830ish-10ish 60 minutes of cardio; 30 minutes weights

Update: I did a cardio super circuit! Had some cashews the day before and wanted to make sure I was extremely active -- 12m on bike, 12m on elliptical, 12m on rower, 24m on treadmill, and push-ups/sit-ups/squats/lunges in between each circuit.

Monday, April 26
6:15AM-6:50AM 35 minutes of weights

Update: The bad news is I woke up at 4:30, the good news is that I gave up on going back to sleep at 5:30 and squeezed 50 minutes of cardio into my morning. I went back in the evening and got another 15 minutes of bike riding followed by 15 minutes of weights. Looking forward to total and complete rest tomorrow!

Tuesday, April 27
TBD 20minutes of walking

Wednesday, April 28
6:15AM-6:50AM 35 minutes of weights
8:00PM-9:00PM 60 minutes of cardio

Update: Didn't exactly make it back for part two of the workout. But, I did get in a great workout in the morning -- who knew a jump squat could be so effective?

Thursday, April 29
TBD 20minutes of walking

Update: I got up this morning and made my way to the gym to combat the guilt of missing last night. not the longest workout -- those jump squats linger -- but, I the role of early morning activity in facilitating my digestion can't be underestimated. I ate melon today! I need to get in another 30 tomorrow.

Friday, April 30
6:15AM-6:50 35 minutes of weights

Two light days, two planned days of sleeeping in, and good nutrition will supplement the foundation that I've been building the past few weeks.

Exactly How Many Points?

So, listing the points is pointless unless I have a limit to go with it:

Using their oh so complicated height/weight/gender/reastfeeding calculator nets me...

19 points per day. (So not a lot)

You get an extra 35 per week. (Not looking so bad)

And, I have to continue to be active or else risk losing my ability to eat out of the grains and fruits/vegetables food groups. I've already decided to return to September and October's 350 minutes of activity per week. I'll skip counting beads of sweat and keep to 3 activity points earned per hour of exercise.

To Recap:

19 base pts per day
35 points per week
17 activity points per week

Hmm..that gives me roughly 26 per week. Not so bad really. Writing it feels more complicated than what I think it'll be. We'll see how it goes.

Low Residue Food Groups

I looked back on my posts for the past 9 or so months and have come up with my low residue food groups; these are four unscientific groups of foods that meet several criteria:

1) I like them.
2) They are staples that have, at one time or another, been my go to foods for years.
3) I like them.
4) In aggregate, they provide a reasonable mix of nutrition and splurging.

I've assigned them WW points values because I think I will benefit from counting -- not because I want to torture myself or deviate from the 6 even spaced small meals that I've used in the past, but because I think the numbering system might override mindless snacking (mindless in this case is spelled: wheat thins).

Please note: I've collapsed the USDA food groups into new groups that meet my needs.

Protein
Eggs -- 2 pts
2.5oz Tuna (salmon, scallops) -- 3 pts
1c Greek yogurt (0%; without the fruit, caramel, or chocolate)-- 2 pts
SB Protein Bars -- 3 pts
String Cheese -- 2 pts

"Grains"
Kashi Cereal (no more than 1/2 c) -- 1 pt
Kashi Fruit Bars -- 3 pts
1 Kashi Waffles -- 1 pt
Arnold Sandwich Thins -- 1 pt

Fruits/Vegetables
1 c Grapes -- 1 pt
1 c Melon -- 1 pt
1 c Small Berries -- 1pt
Finely Chopped Spinach -- 0 pts
Bell Peppers -- 0 pts

Empty Sugars
1 pt WW cookies, bars, cakes -- 1pt
wine -- 2 pts
scotch; whiskey -- 2 pts

How Much Food Do I Need

It's an absurdly silly question, but I don't really have an answer. Plenty of online calculators will give me a target -- but, I know well that a number target in your mind says nothing about what your body craves as it goes throughout the day.

I've been playing around with my schedule lately in an effort to get in more time at the gym. I have much more energy during the day and feel better mentally and physically, but it seems like my mindless snacking has increased as well. I know that pure cardio in the mornings revs my hunger and often causes me to overcompensate for what I feel I've lost. Conversely, weight training suppresses my hunger in the mornings. With this and the impending bathing suit in mind, I think I am going to try something new (or, not so new) to help moderate my snacking.

Quite frankly, I think I've gotten too comfortable with snacking on poor food choices (crackers and cookies), which leads to an endless cycle of sugar crashes. I've mentioned here before that Weight Watchers worked and that I was hesitant to go back because of the program's emphasis on core (aka fiber-filled) foods that I am supposed to avoid. However, I've learned a lot about what I can and cannot eat and what I can and cannot do. So, I figure its worth me revisiting the plans maxims in an effort to learn moderation.

I've given this quite a lot of thought and will break it up into several posts over the next few days.

Little Changes, Big Impact

I made it to the gym four times this week and am on schedule for another four this week. I can't say that each workout has been some hour-plus calorie blaster. In fact, at least two of my workouts last week were fewer than 30 minutes. But, I still made it.

I think the act of getting up and going (all four workouts took place before 9am, 2 before 7am) was important. Exercising (or not) and eating well (or not) are behavioral patterns. I know that if I continue to make the effort to go -- if I simply get into the habit of waking up and going, then then my body and desire to perform well will take over.

Ninety percent of exercise is mental, which can be a good and bad thing. It's bad because the brain can play all sorts of tricks that prevent us from taking positive steps towards a goal. It's a good think because you can "train" your brain to be disciplined and without ever breaking a sweat. Indeed, the title of my post doesn't refer to any sort of micro phsyical changes that I've seen in the last week. Instead, it refers to the small mental changes that I've made. Here are some examples (what's a post without illustrative examples?!):

Mental Trick One: Hide the Emergency $20!

I am supposed to keep a $20 bill in my wallet for emergencies. Without it, I would be cashless since I depend on my debit for all of my purchases. However, I recently realized something about my emergency $20 -- having it in my wallet predisposes me to take cabs home! It's amazing. Somehow, I am at my most tired and least able to deal with the subway when I know that $20 is there for the "emergency cab."

My "get out of the gym" free pass works the same way. And, it's ALWAYS there. Yup, it's the little card in the back of my mind that is ready to be used whenever I'm sleepy, in need of a little tv, or just plain lazy. Once I use that little card, it becomes really hard to ignore it's presence -- just like the $20. In fact, I seem to go out of my way to look for reasons to whip it out right before I'm supposed to go to the gym.

So, what's the trick? There is none. Let me repeat. There is none. If, in the moment, you can hear the little voice somewhere in the back of the brain teasing you that you're being lazy, then you probably are. Save yourself the regret and guilt and leave the $20 in your wallet.

Mental Trick Two: Trick the Treats!

This is the converse of the emergency $20. Let me demonstrate how the treat plays out in life outside the gym. After a rough day of work, I like to come home and put my feet up. I deserve it. I work hard. Pay my dues. Smile when I don't want to. Perform tasks that belong to others. All of that hard work when I get home means that I don't owe anybody anything. Even me! If cookie-liking me wants a cookie, then calorie-counting me has to wait!

So, what's wrong with this? There's nothing wrong with a treat once in a while, right? Well, yes. But, I can say in all honestly that the above paragraph characterizes every day at work. I smile when I don't want to every day. I do stuff that I "technically" shouldn't every day. On a daily level, giving myself a little treat wouldn't matter so much -- but, treats add up!

What if every day I came home and rewarded myself by eating a cookie and not going to the gym? (This, in fact, characterizes my last week so thank goodness I went in the mornings!) The treat becomes an excuse for the brain not to do things it doesn't want to do. Justifying it with "good behavior" during the day makes it no less impactful on the decisions we make in other parts of our life.

There are a couple of ways to deal with this and I confess to using both at times:

a) Change the treat. It's a time-honed diet technique -- change your reward structure. If days at work are hard, then visualizing positive after work activities can be the anchor that helps propel us through it. However, the brain knows that a trip to the gym is more rewwarding than a cookie. Or, drinking a glass of wine only makes the next day that much harder. The trick here is asking yourself "is this the treat I need?"

b) Eliminate need for treat. This one, on the surface, appears harder. Most people need incentives to get through things when they suck. (It's true, right?) However, sometimes you have to stop and ask yourself "how much does this really suck?" Like the $20 (this brain stuff is all related), it can be easy to fall into a pattern of looking for a reason to give yourself a treat.

We often invest so much energy into preparing for a task that we feel the need to rewards ourselves -- even though 90% of the hard work was spent preparing to deal with how hard the task is! Does this even make sense?! The brain is pretty powerful and quite capacble of engaging in all sort of activities to support a narrative that we've made up. So, if I start my morning saying "my day is going to suck," then it often does. And, I come home needing a trick. On the other hand, if I start my day saying "I wonder what today will be like?" or "today should be fun," then I am not as predisposed to allowing my tired self to take over at the end of the day. This is a good thing because my tired self likes cookies and hates the gym.

(PS -- One can also see how the treat plays out negatively when engaging in a little bit of gym time and thinking that the number of allowable cookies doubles, but I will not cover that hear.)

Mental Trick Three: Give up on Little Orphan Annie.

What?

Seriously?

Yup, Little Orphan Annie ruined it for us all. Her singing and beguiling smile convinced a generation that if they just waited by the window dreaming, then all that they wanted would come true. Tomorrow. Although the movie didn't show it, I suspect that Annie spent a whole lot of nights singing about tomorrow before Daddy Warbucks ever appeared. And, for all of her good luck, there were many less fortunate children who dodn't fare as well in the movie.

Despite this fact, we live in a constant dream state about the possibilities of tomorrow. As I type this, I am thinking that tomorrow I will not indulge in cupcake frosting. I'm also thinking that I will get to the gym 10 minutes earlier so I can warm-up before my training session. Tomorrow.

Not really much more to say here other than I know that the cupcakes will still be here tomorrow. And, after the cupcakes are gone, I should have a bag of cookies. And, I maybe didn't run as fast as I could today on the treadmill. But, I will. Tomorrow.

I don't particularly like thinking of myself as an unpowerful young girl wishing for someone to swoop in to solve all of my problems. This was the unfortunate narrative for Annie, but it isn't me. I was raised to be independent and strong.

If I want something enough, then I can get it. It might not be here by tomorrow, but there are still things that I can do today. There are things that I can do every day.

The trick? Sing a few bars and see if it makes you feel just a bit silly...

I went

I pushed myself to my limits and I feel great because of it. It is like flipping a switch. I have been focusing on what I can do instead of emphasizing what I can't. I think chronic health conditions affect people in different ways. Some become obsessed and defined by challenging their physical or mental barriers. They never take no for answer.

I am not that type.

I am more like the person who has used pragmatism to define what I can accomplish. This formula involves trying and testing what I can and can't do within pre-established boundaries. It's a safe, sensible, risk-adverse approach to living life as an individual aware of the fragility of physical health.

I think there are no barriers more challenging than the ones we place upon ourselves. I'll go one step further and say that many health conditions are just aother variable to take into account when trying to achieve a goal.

At work, I'd never say that a colleague's bad attitude should stop me from pursuing a goal.

I'm not going to let a stack of unpacked boxes stop me from having a party in few weeks.

Annoying and unpredictable variables come up all the time and it is critical that we judge ourselves on how we manage them in an effort to achieve our goal.

I've been focusing on the same thing in the past week -- in essence, a four post pep talk. Buried in the lyric-laced musings are efforts to build and refine my personal motivation. I think I am just about there.

Week: I Lost Track

Not knowing the current count on the week tells me something. I guess I can count back, but I won't worry about it now. I spoke about going hard in my last post and I have remained true to the game. I prepared a workout plan this week designed to extract the best of what I can accomplish physically at my current performance levels. I paired it with a diet that pays attention to my low residue needs without becoming overly reliant on wheat thins and cookies.

Go Hard or Don't Go

A few words about the danger of low expectations are embedded in my last post and I want to pick up on that and drop in a few lyrics for one of my faithful readers.

I Must Go Hard

so i am, i will , i gots to go
you got another way to live you gots to go hard
i am gettin it in until the end i got to go, go, go , go hard

Yup.

I think my abseentism as late has been fueled by a shift in priorities. The act of blogging and the physical record it produces do not have the same value as six months ago. I no longer need to prove that I can push myself physically, I am not currently experiencing signficant effects of IBD, documentation of my efforts has become less important because I see it in the mirror and feel it everyday.

A lot of long-term diet plans stress the importance of maintenance. The midset of a weight loser is different than that of someone who has alrady accomplished something.

I am going soft right now.

I don't feel the same pressure to prove something to myself and my expectations have suffered.

If you settle for om outcomes, then you eventually begin to adapt your behavior to only pursue ok outcomes.

I have been settling for feeling better, but have stopped short of pushing myself to achieve more.

This begs the questions...why do we do anything if we aren't going to commit to it? And why give ourselves credit for just good enough when you have the potential to great?

So what if I've proven that I can go to the gym and eat select pieces of fruit without getting sick. That might have been okay before but it's just scraping the surface of what I am able to do.

At the end of the day, I am my own worst critic and this can be an advantage. I feel good when I go hard regardless of the outcome. Similarly, I feel fraudulent when I go soft but get recognized for doing something that appears to be me going hard.

It would sound incredibly cheesy to say "cue the beat," but I give myself a pass.

So I am, I will, I gots to go

I Go Hard

My Life as a Tire

So, it is easy to tell from the pattern of my last few blogs (or lack thereof) that I've been missing in action. At risk of repeating myself, I wish I could say that absence doesn't imply a lack of commitment. But, it does.

I haven't been able to stay on plan for more than a few days at a time and am feeling the effects. A lot has changed in six months so the change is different. My eating is mediocre and my exercise is sporadically steady. What exactly does that mean? I think sporadically steady translates as 1-2x a week. The effects? Weight gain, on top of muscle maintenance. And? A growing discontent with what will be a less than spectacular entrance into my spring wardrobe. What happened?

I'm pretty clear that the issue starts and end with giving myself permission to miss workouts. Here are a few leading questions that I have posed to myself in an effort to make analogies to other parts of my life -- it adds a bit of levity to an otherwise frustrating turn of events:

Q1) What happens if you see let an ant or two appear in you kitchen?
Q2) What happens when your boss tells you at the beginning of a project that it is okay to miss a deadline?
Q3) Does adding air every other week improve the performance of a tire?

And my answers:

A1) This is easy. The little dudes run (or do they crawl?) and tell all their friends. It is imperative that you nip these in the bud at the beginning. Likewise, a missed workout or impulsive cookie purchase can quickly become the rule instead of an exception.

I don't want ants in my kitchen.

A2) At first blush, this makes for a great boss. Everyone needs a little relief from pressure sometimes. But, over the long-term, low expectations depress performance. The doctors aren't there to admonish me every few weeks and it is critical that I continue to set expectations for myself.

I am cheating myself when I miss my own deadlines.

A3) Oh yeah, the tire is a classic. Adding air and avoding potholes keeps the tire running, but it will not get better. Eventually you have to drag yourself to Costco, invest in new tires, get irritated when they don't have the exact brand that you want on-hand, and plan to come back for installation later in week.

Lesson here? You can put it off, but eventually you will have to take care of the tire. Short-term fixes (also known as 'fix a flat') are just that.

Bonus lesson? Once you fix the flat, it makes sense to check the wipers, oil, and get a tune-up. This stuff is annoying when it all comes at once. Decidedly less so, when regular maintenance is part of your routine.

So, where does this leave me?

I've been running around like the punctured tire for the past three months. I'm still running and nothing catastrophic has happened. However, I am not improving my performance. I got nip the little ant dudes in the bud and shed the excuses before they mount a full-rebellion against my hard won discipline.

I have high expectations for myself.

Week Ten: I'm Back..and Eating Properly

I'm so excited! I've been eating fruit and veggies for the past few weeks with no problems. Grapes are my new best friend; here's what working for me now:

Breakfast

Greek Yogurt
Protein Cereal

Snack

String Cheese
Kashi Fruit Bar

Lunch

Sashimi Grade Tuna
Blanched Seaweed
Chopped Spinach

Snack

Seedless Red Grapes
SB Bar

Dinner

Small PB Sandwich

Week Ten: I'm Back...and Exercising

I am on schedule for doing what I set out for myself. I was up at 5:30 this morning and at the gym by 6:05. I got in the 35 minutes of cardio intervals and some moderate stretching. I feel great and my mind was incredibly cleaar today. We'll see what happens tomorrow as I plan to work out later in the evening.

Week Ten: I'm Back

Ok, here is what I've got planned for the week:

Monday -- 25 minutes Walking

Tuesday -- 35 minutes Elliptical; 10 minutes Abs

Wednesday -- 45 minutes Bicycle; 15 minutes Lower

Thursday -- 35 minutes Elliptical; 20 minutes Abs/Upper

Friday -- 35 minutes Bicycle; 20 minutes Walking; 10 minutes Abs

Minutes for the Week: 250

Next Week: Back to 350...

Week Eight: The Workouts

So, how does one get back into the swing of things after being out of the routine for so long? (I clearly don't know since I have been trying to answer this question for several weeks!) Seriously, I've done it before and I can do it again. You just tell yourself you can do it because it is important and you have done it before. More importantly, you remind yourself that each day that you don't do it makes going back a little harder and a little farther away.

Day One -- Back in the Saddle Cardio Interval Circuits and Upper Body Training
Just enough time (15 minutes) to break a sweat on my three favorite machines -- the elliptical, bike, and treadmill. Intervals makes you feel strong no matter what your intensity level.

Going back to weights after a little time off isn't as difficult I think. You just have to lower the weights and be prepared for fatigue the next day.

Day Two -- Back in the Saddle Cardio Interval Circuits and Lower Body Training
Once more with feeling. A little hurt all over from the previous day is best addressed through variety and a little less intensity on the machines. It also helps ward off the desire to give in early as your body strains to return to shape.

Going back to lower body weights is a little more challenging especially after doing cardio two days in a row, but it has to be done.

Day Three -- Steady State Cardio and Abs
It all starts to come back by the third day and then the brain kicks in with a voice whining about why you spent so much time away -- progress loss and all that. This voice is a friend as it helps remind you of what you aspire to achieve.

Day Four -- Steady State Cardio and Upper/Lower Weights
It's back. The pain, the feeling of accomplishment, the routine. It can take two to four weeks (or more) to get the body back, but the mind remembers much more quickly. I think it's is important to focus on the positive and to keep yourself from thinking of the time off. It's very easy to give up after a few days back -- you pat yourself on the back for getting in a good week and then go back to doing nothing. By Day Four it is important to have a plan for Day Five -- if this is too much too fast then a plan for the next week will suffice.

If staying active and eating healthy were easy, I think many more people would do it. But, it's not. Or, at least it is not all the time. However, it feels darn great when you're doing it!

Week Eight: The Meals

Here's what I am eating this week:

Breakfast
Protein Cereal and Soy Milk
COFFEE

Snack
String Cheese
Kashi Bar

Lunch
Finely Chopped Spinach, 3oz salmon, 1/2 avocado, 1 tsp olive oil, 1tsp balsamic
2 ww Cookies

Snack
More String Cheese
Another Kashi Bar

Dinner
1/2 PB Sandwich (Pre-Gym)
1/2 PB Sandwich (Post-Gym)

And, lots of water. Probably some more coffee, too. I am not perfect.

Week Seven: Has Come and Gone

I did the math -- flew 7,500 miles in four days. It does a real number on the body and I don't make any apology in admitting that I've not seen the inside of my gym in over a week. Not going to the gym doesn't quite explain the many biscuits (or are they cookies) that I've eaten, but I am really proud that I came back from the mini vacation and jumped back on the bandwagon with finely chopped salads and successful attempts to eat breakfast.

I have cleaned the refrigerator and cabinets out of the mindless junk food that was beginning to take residence and I'll be up early to go to the gym. The meals for this week are planned and I have the workouts roughly sketched out. I think it will take a while to get back in the swing of things and it'll be challenging since I'll be gone for the next few weekends, but I am not too worried. The snow is melting, the sun is staying up longer, and my natural desire to be outside will help push me to be more active in the coming weeks. Everything will fall into place soon after.

Staying Active: Week Six

Saturday - 120min Snow Shoveling (Cardio/Upper Body)
Sunday - 60min Shoveling, Traipsing around in Snow
Monday - 10min Walking in Snow
Tuesday - 15min Traipsing in Snow, 45min Bike, 10min Abs
Wednesday - 20min Shoveling
Thursday - 120min Shoveling, Chipping up Large Sheets of Ice
Friday - More shoveling, more chipping...

Minutes to go: Not sure, but I don't ever want to pick up a shovel again!

Wednesday, February 10

Today is the third consecutive day of snow days. With the weekend, I have been snowbound for 5 1/2 days. I did venture out for a bit on Monday to Safeway for provisions -- we ran out of cream, which I consider an emergency. Yesterday, I went even further -- I hiked through 12+ inches of snow to get to the Metro.(It is definitely considered hiking when you find yourself out of breath and every step requires lifting your knees to waist level.) I made it downtown and took advantage of the time away from the house to relax in Starbuck's and go to the gym.

I'm back at home now. The wind gusts are pretty heavy and I don't know when I'll get outside to shovel. However, I want to get some sort of exercise by this afternoon. I've been successful every day thus far -- today, I just might need to be creative!

February 7, 2010

I've been looking back on my activity levels for the last few weeks. It's not that surprising that I feel less toned and not quite as fit. I am averaging 30-50% of my typical cardio levels and it doesn't come quite as easy when I DO make it to the gym. However, it's very important to focus on the positive. I did make it to the gym three days last week and I did do a pretty good job of maintaining the diet I set out for myself. I am going to reach 350 minutes this week. It will be helped along by yesterday's snow shoveling. And, I am going to use the immobility caused by the 2010 blizzard to catch up on my sleep. I've been able to push through sleep deprivation to get to the gym, but I noticed that I am hungrier in the mornings when I get fewer than 6 hours of sleep. I'm also hungrier in the evenings so it is a double whammy.

Staying Active: Week Five

Saturday - 50min Bike; 10min Upper Body
Sunday - Rest
Monday - 45min Elliptical
Tuesday - Rest
Wednesday - 30min Bike; 10min Upper/Lower Body
Thursday - Rest
Friday - 40min Elliptical; 5min Abs

Minutes thus far: 190 min

February 2, 2010

The diet is going well. I like the (finely chopped) leafy greens and enjoy the fish. Most importantly, I feel better. I wish I could find the right words to describe the mild malaise that I felt when I found myself eating so many pre-packaged foods. It's something you read about and hear about -- often from health food fanatics eager to share the wonders of a natural diet. Sometimes the ravings make me cringe, but I do get their point. My mind seems much clearer when my diet consists of frequent small meals comprised of real food. It's similar to the clarity that comes from having a good cardio workout.

I've been without serious stomach issues for a long period of time and I think paying attention to the balance of meals, exercise, fluids, and sleep plays a big role. I am taking advantage of the feeling of freedom that comes from feeling well by planning trips and generally increasing the mental and physical demands that I put on myself. Pushing myself in this way is positive, but I know that I need to be mindful of my past mistakes. I know when to take a step back and stop myself from overdoing it. However, I don't think I have learned how not to get ahead of myself in thinking that awareness equals routine when balancing the four factors that I listed before: meals, fluids, exercise, and sleep.

These things tend to slip as I plan more and more things to do. I stop blogging and concurrently pay less attention to sustaining the exercise minutes, measuring my portions, maintaining a bed time, etc. I am certainly better than I was, but I am not there yet. I need to be relying more on the tools that got me here, not less. The tedium of keeping track of this stuff is cheaper, less stressful and more fun than counting out a daily regimen of pills, being on a first name basis with nurses at the local hospital, and not having the energy to do fun stuff like going to balls or weekend trips across the country.

It seems right to end this with something like "you have to work hard to play hard." This stuff is who I am. It's part of my work.

January 31, 2010

I'm back! I am totally serious this time. Totally.

I've got a diet plan for the week. I noted to my husband the other day that I think my recent dietary challenges have been exacerbated by the contents of my meal. I haven't been eating real food. Instead, I've eaten many, many boxes of Wheat Thins in what started as a response to salt cravings and ended as an inability to feel satiated. Sometimes I need to remind myself that not being able to eat fresh fruit and vegetables doesn't mean that I can't eat real food. We all have our bad days and learning a lesson once doesn't mean that you won't need reminders down the road. Here is my planned diet for the week -- hopefully I will start feeling full and healthy after a few days of better balanced meals:

Breakfast
Protein Cereal
1/2 c Soy Milk

Snack
String Cheese
Kashi Fruit Bar

Lunch
Mini PB Sandwich
100cal Sunchips
2 cookies

Snack
1 c Yogurt
Fruit Crisps

Dinner
2c Finely Chopped Romaine and Spinach
1/4 c Avocado
3 oz Seared Ahi Tuna or Salmon
2 tbsp. LF Dressing

Snack
1 glass of wine OR
Small slice Sweet Potato Pie


It's not perfect, but a vast improvement over the past few weeks. I am hoping the sunchips will replace my need for crunchy chips. And, the fat from the peanut butter, avocado, and string cheese should also help with being satiated. There is plenty of protein packed into the meals with the dairy servings, yogurt and tuna. And, happily, there are some veggies packed in there as well. I tested the finely chopped greens yesterday and didn't have a problem. The avocado, fruit crisps, and sweet potato are all easily digested and aligned with my dr. recommendation that I stick to soluble fiber. If I can squeeze in my workout successfully, I think I'll feel much less sluggish next week!

January 26, 2010

I think setting a manageable goal for the rest of this week is a great way to get back into the groove. I think there should be emphasis on the word “manageable” since there is no use setting myself up for something I can’t accomplish. It is already Tuesday, but I think I will strive for 250 minutes this week.

January 25, 2010

Talk about being out of the loop. I went away last weekend and my workout routine seems to have gone away, too! I think this makes two weeks of less than sterling progress in the New year, which follows one week of passable progress. I am 1 for 4 in the first month of 2010. This is not good. Not good at all.

There is nothing much to do, but get back in the saddle. For real this time. I do not plan to go to the gym this evening as I am still recovering from my trip. However, I do plan to go on Tuesday and Thursday of this week. Also, I am back to walking again. A nice push after driving for the past two weeks.


Happily, my stomach has been good and my weight is staying relatively stable. However, the downward progress that I’m looking forward to seeing on the scale will not materialize out of missed gym trips. What happened to that discipline that I prized?

Staying Active: Week Two

Saturday - 60m Elliptical; 30m Lower Body
Sunday - 45m Bike; 15m Stretching
Monday -
Tuesday -
Wednesday -
Thursday -
Friday -



Minutes thus far: 135..

January 10, 2010

Last week was a total and complete bust. Being ill for two days sn't helpful when you're trying to return youe eating and fitness habits back to normal after the holidays. I attribute the incident to haphazard eating and do not want to repeat last week's debacle.

Off to a good start already as I have spent more time in the gym in the past two days than I did all of last week!

January 6, 2010

Few things go according to plan. I planned to be nearly done with my weekly goal of 400 minutes by today. I also planned to be well. Neither is the case and I was only willing to spend about 20 minutes guessing what caused my stomach to turn inside out. I don't think it matters.

It will feel better soon and I will be back to my regular routine. I've got work to do!

January 4, 2010

I appear to be struggling with the basics today. As in I had trouble getting up and I am still not quite awake at the time that I type this (11:30am). I am hopeful that a second cup of coffee will do the trick – it would be worth braving the below freezing temperatures to help shoo away the fog. Despite my sleepiness, I am totally and completely ready – mentally, if not physically – for my workout this evening.

I started the day with a healthy breakfast and am working on spacing my meals properly and staying hydrated, which is something that fell by the wayside in the last week or so. Hopefully, my next entry will be a celebration of my wonderful accomplishment at the gym this evening.

Staying Active: Week One

Saturday: 30 min Bike with Arm Exercises; 30 minutes Arm Strength Training
Sunday:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:

Total: 60 of 400 Minutes

January 3, 2010

Happy New Year! I've many resolutions for the new year -- some can be found at my new sister blog www.fullglasses.blogspot.com -- others I will address here at Residue. My goal is to continue to be well and to enjoy myself in the process. That said, I am going to fine tune many of the things that I found working for me towards the end of the year. Staying committed to he gym is top on my list as is returning to a diet that is built around six small protein-filled meals. I won't say that I got carried away with my baking last month, but I will say that my oven use will diminish significantly in January.

For this week (or month really), I plan to strive for 400 minutes of cardio per week. This roughly translates into going to the gym 5 days a week for about 70 minutes in addition to the walking in my commute. I'll keep track of my stats weekly, but I don't think I need to call it crazy or a challenge -- it's just what I plan to do.

My second focus is eating well. I want to spend the next two weeks getting myself back into a diet pattern, which I haven't had since the first week of December. After I am stabilized, I'd like to try my hand at creating a few new recipes to enjoy. These would be primarily for the evening as I found myslef getting tired of my choices (fishsticks).

Staying Active: Introduction

Physical activity coupled with small meals had the most significant impact on my health last year. I spent untold hours in my doctors' offices, filled many prescriptions, and underwent way too many invasive exams. It's somewhat amusing to pay for these tests and exams only to find out that I could influence a great deal of how I am feeling by simply making an effort to get to the gym each week.

It is a humbling experience and I begin 2010 with this entry because it is important to remember that we can make choices about our health and doing so does not affect our ability to handle the things we can't control.