December 29, 2009

I'm back home and reasonably rested. I was exhausted and it will take me a while to catch up on my sleep. I plan to go to the gym tonight -- not hoping for much beyond a brief cardio workout and maybe some upper body.

More importantly, I am going to focus on weaning myself from the exceptionally large amount of carbs that I have consumed over the past two weeks. I love them and have no regrets, but I think I need to add some more protein to my diet.

December 26, 2009

An entire week went by with no blogging. I had great intentions of repeating the previous week's 400+ minutes challenge, but I was thwarted by a blizzard. I did manage to eke out some strong shoveling workouts and visited the gym 2x. Unfortunately, I think I ended the week at around 300 or so -- not bad considering.

It's a new week and the final week of the year. I am still on vacation and find myself surrounded by leftovers while feeling the effects of jet lag. The best plan is any plan at all -- I am going to strive for the 350 minutes of cardio and I will start brainstorming about what to do for January 2010.

Crazy Cardio Stats: Week Seven

Saturday - 30 minutes Shoveling/Building Snow Castle
Sunday - 90 minutes Shoveling
Monday - 60 minutes Elliptical; 15 minutes Hiking through Snow
Tuesday - 20 minutes Walking (In and Out of Department Stores)
Wednesday - 50 minutes Biking; 15 minutes Lower Leg Workout; 10 minutes Walking (O'Hare)
Thursday - 5 minutes happily going up stairs
Friday - 25 minutes Lower Leg Workout

Minutes: 320 minutes (not bad now that I count)

Even Crazier Cardio Challenge: 400+

Saturday - 55 minutes Bike; 20 minutes Upper Body Workout
Sunday - 40 minutes Elliptical; 25 minutes Bike; 25 minutes Lower Body with Abs
Monday - 20 minutes Walking
Tuesday - 55 minutes Elliptical; 10 minutes Abs
Wednesday - 50 minutes Elliptical; 5 minutes Arms; 5 minutes Abs
Thursday - 25 minutes Walking; 35 minutes Bike
Friday - 30 minutes Walking...in snow

Minutes Achieved: 400..go me!

December 17, 2009

Toffee is one of life’s greater pleasures. One of the truly wonderful things about low residue living is the lack of fiber in some of the greatest foods in the American diet: cream, butter, and sugar. The holidays provide endless opportunities to mix, bake, caramelize and melt these fine ingredients into many different shapes and forms. I have dived wholeheartedly into this task and can say that I have had the aforementioned ingredients in at least four different ways in the last week. Thankfully, I have matched each of these wonderful confections with a 60+ minute workout. And, as I plan to continue to bake this evening, I will first pay a nice visit to the gym downtown where I will sweat.

Deep in the recesses of my brain there is a little voice that says that eating toffee, fudge, and cookies, and more cookies throughout the day is not a good way to manage a diet no matter how little fiber there is. But, I will continue to drown out this voice with my IPOD and the endless renditions of “This Christmas” on the radio.

In all seriousness, the volume of my eating has dropped from last week even as the caloric content of my selected foods has increased. The increased exercise is helping keep it all in check and I am having a wonderful time using the kitchen to produce things that I can eat and share. Surely these skills can be put to use with other ingredients, but I have not found anything so wonderful as the magnificent three.

In closing, I would like to capture the spirit of the holidays and take a few lines to cite in excruciating specificity things that have made me thankful in just the past week (in no particular order):

· My kitchenaid and the balloon whisk (for mixing);
· My two ovens (for warming the kitchen and baking);
· My Jumprope (for when things are in the oven and I am feeling guilty about overindulging);
· My Husband (for trying my baked goods and then whisking them away to the office before I get carried away);
· Donny Hathaway and the Temptations (for the two best Christmas songs ever);
· Starbuck’s (for keeping me going throughout the day);
· Hulu (for mindless tv on demand);
· USPS, UPS, and FedEx (for working really hard to get my cards, new furniture, and everyone else’s stuff – ie., presents – delivered on time);
· Cold, dry mornings (for making my scarf collection seem less frivolous);
· Texting (for making it easy to stay in touch with family and friends);
· The gym (for keeping me sane);
· My flat iron (for counteracting the frizzing effects of the gym as it keeps me sane); and
· My mom (for reminding me of the simple joys of a full stocking on Christmas morning).

And, I wouldn’t be me if I didn’t take a few minutes to cite what I am not thankful for:

· Parking Police (for doing impressions of Scrooge and dispensing tickets with such joy).
· Sadness (for preventing people from being able to appreciate the simple joys in life).
· Wintry mix (for being ambiguous wetness that makes driving dangerous without the added prettiness of soft-falling snowflakes.)

December 16, 2009

Another day, another workout. I cut today's shorter than I would have liked. But, I still got it in -- that's what matters. I am feeling extremely tired despite the workout and coffee. I hope it begins to fade soon.

December 15, 2009

It's 10:30 and I've already done in my cardio and ab work. I enjoy the flexibility of working at home and think getting up at the usual time and going to the gym helps me stay disciplined. I feel myself getting stronger and I can see the tone, but my weight loss has stalled. I suspect that it has something to do with my holiday eating? I've been holding steady since Thanksgiving, which is definitely something to be proud of -- but, I am going to push harder over the next week. Why settle for ok?

December 14, 2009

I am super tired today! I don’t think it has anything to do with yesterday’s wonderful workout even though I am sore. I think I just did not get a good night’s sleep as evidenced by my dreams about my presentation this morning (who dreams about a 4 minute presentation)? There is room for error in my workout schedule this week and I plan to go to the gym tomorrow morning even if I don’t make this evening. On the other hand, my second wind could be just around the corner! We’ll see. If I do make it, then I will be focusing almost exclusively on cardio and then an abdominal workout.

December 13, 2009

I had one of the most creative workouts ever today. It was one of those fun routines were I was inspired to use different equipment with every move. Kettlebells, medicine balls, dumbells, barbells, a bench, a bike, and an elliptical -- I got my money's worth out of my gym membership today. I like the freedom of going on a Sunday morning and having free reign on the equipment. Like last weekend, I experienced that wonderful sweet spot. How sweet it is.

Crazy Cardio Stats: Wow - Week Six

Saturday - 50min Bike/Arms; 35min Elliptical; 10min Abs; 20min Legs
Sunday - 50min Bike/Arms; 10min Abs
Monday - 40min Bike; 10 min Abs; 5min Legs
Tuesday – 20 min Walking
Wednesday -
Thursday – 25 min Walking
Friday – 20 min Walking

Minutes to Go: 55...Thwarted again…I need to get on top of this!

December 11, 2009

Yeah, so the week started out with a workout bang shebang and ended with a gingerbread fizzle. I am going to be positive about this and say that my room for improvement is so grand that next week is guaranteed to be a success. The window of opportunity for me to reach my end-of-the-year weight goals is rapidly closing, but it’s never too late! It’s all in the narrative…

So, despite earlier posts that say otherwise, I am going to treat this week as part of an elaborately developed plan to cycle my workout in order to maximize their benefits. The strong intensity of the first part of the week gave way to an extended break that allowed me to reap the effects of my work. (Yup, that sounds good – I am totally flexible!) Part two of my elaborate plan includes ratcheting up the frequency and intensity of my workouts in week 7. It is sounding better and better – I feel the need to write something sappy like… planning is believing. So, I am shooting for two things next week:

1) 400 minutes of Exercise – My average is 5 hours and it’s only an extra hour and 45 minutes.
2) At least five days in the gym – My mindset is better on the days I go. I actually get all the water in and I don’t give into the sugar cravings when I know I need the energy to workout.

I think this will be a great way to lead into the week of Christmas. I am working from home two days next week so it is the perfect set-up.

December 10, 2009

This week is going the way of last week. I’m off track, haven’t included items in my journal, haven’t exercised in three days, water intake is hovering around 30 oz per day, and my last good night’s sleep was over the weekend. It is what it is and I can’t drum up the energy to care. Maybe tomorrow will be a better day.

December 9, 2009

I didn’t make it to the gym yesterday, but I don’t think that is a bad thing. I hit a wall of exhaustion at about 1:30PM and never quite recovered. Unfortunately, the extreme fatigue put my sugar cravings in overdrive and I ate far more than usual during the day and early evening. Happily, I had the presence of mind to finish my third mini-dinner by 8:00PM and my sleep was not affected. Not so happily, I had to get up early and am sorely missing the extra 60 minutes of sleep between 6:00-7:00AM.

I am supposed – note the word choice – to make it to the gym tonight, but I think the jury is still out. It’s not even 1:00PM and all I can think about is a refill on my grande.

We’ll see what happens.

December 8, 2009

I am undecided on whether today will actually be an off day. I am tired – not quite enough sleep, but it seems more likely that I will workout today instead of tomorrow after my evening appointment. I am going to wait to see how I feel later this afternoon. I don’t think there is any chance of developing muscle fatigue from yesterday’s workout.

I’ll see how it goes.

December 7, 2009

It's nice to be on day three and still feeling that the week is off to a good start. I've gotten to the gym three of the past three days and achieved a nice balance between my weight lifting and cardio. I didn't get a great night sleep yesterday, but I am not overly tired. I think the frequent exercise is having a positive ripple effect on other parts of my life like sleep and overall optimism about my health. I have to keep this up!

Low Residue Sweet Spot

I reached the low residue sweet spot today. What exactly is the sweet spot? It's that moment in time when the decisions you make in the interest of your health feel like the best decisions for every part of you. No trade-offs, no regrets or resentment -- it just happens naturally.

The sweet spot came sometime before I made the decision to go the gym and it persists. It's really no big surprise that I went since I blog, talk, and plan for it every darn day. What is remarkable is how I felt as I was preparing to go and after I got there. I went to the gym because I thought it would relax me. I was tired from yesterday's super workout, but I figured I would make it work and I did.

I came home and indulged in some low residue sweets (mmm....smores) and I feel fantastic. It might be too much to expect to feel this way every day, but knowing it can happen is just the boost I need to keep going. Getting the workout/food stuff right is critical because it's a foundation for me to do all the other things that I enjoy.

December 6, 2009

I feel every last minute of yesterday's workout. It is a satisfactory, not all that unpleasant
feeling. I slept much later than intended and am finding it difficult to drag myself to the gym. Working out is no competition for drinking coffee while watching Sunday morning political shows as sunlight comes through the windows.

Maybe motivation will strike once the pundits give way to the infomercials. Maybe not.


Update: I made it! Riding the bike is relaxing in a way -- I was concerned that it wouldn't be enough of a workout, but adding weights keeps the sweat coming in buckets. (Gross, but true.)

December 5, 2009

Another week, another opportunity to make a plan and stick to it. I don't consider last week an overwhelming success. I got little exercise and my stomach didn't feel so hot more days than not. I am going to plan a little better this time. Like last time, I have something to do on Wednesday, Thursday, and Friday evenings. In theory, this requires me to front load my exercise on the weekend and Monday and Tuesday. In practice, front loading can be excessively tiring and three consecutive days without exercise appears to be too much for my stomach to tolerate even if the weight stabilizing effects are the same. Thus, I plan to add a trip to the gym to my Wednesday evening after giving myself rest on Tuesday. I may use a little to caffeine to give me the energy to push through a workout that begins at 8:00PM.

It's worth mentioning that my eating during the last three days of the week was not good. I think the first day was ok, the second day wasn't great and by yesterday I knew I was in for a stomach ache and figured I should enjoy it. I went to bed (way to shortly after eating) and got up early to jumpstart my system with a double-cardio session at the gym. It seems to have worked, but I think it'll take another day to recover from the last few nights' meals. This is two weeks in a row and I am certain that it isn't worth it and that the best thing I can do next week is to try extra hard to stick to the diet that I've laid out.

Crazy Cardio Countdown: Five Weeks to Go

Saturday - 60 min Bike; 30 min Arms, Chest, Back,
Sunday - Rest
Monday - 25 min Walking
Tuesday - 25 min Walking; 40 min Elliptical; 40 min Bike; 10 min Stretching
Wednesday - Rest
Thursday - 25 min Walking
Friday - - 25 min Walking

Minutes to go: 70...

It didn't work out as planned, but it gives me something to strive for next week.

Is it contagious?

It goes without saying that my perceived success and failure addressing the challenges presented by managing a chronic health condition are largely affected by my environment. On a day working from home -- when fluid intake, calories, and energy expenditure are easily controlled -- things are wonderful. Things aren't as easy when scheduling has created multiple back and forth meetings that require moving between locations or when the sheer number of things that must be accomplished appear to depend solely on stamina. However, environment is not simply the physical space or activities that structure the day. People matter, too.

There have been a few splashy articles recently about how happiness and loneliness are "contagious." I also recently had a conversation with a friend who talked about how "draining" it can be dealing with individuals who are experiencing a lot of stress. This echoes the hypotheses of the studies that have garnered so much attention -- as individuals we are subject to and influenced by the behaviors and energy of those around us. I won't quibble with the science. I can only speak from my experience and try to use it as a guide for helping to build my capacity to handle the frustrations that I encounter on daily basis as I live low residue.

In short, talking to sad people makes me sad. I find myself empathizing with the problems or struggles that others are confronting. This is particularly true of close friends and family. There are two things that compound the effects of this empathy. First, I don't particularly like the effects of feeling bad and attempt to suppress them in an effort to not bring people down with me. Of course, this doesn't always work well and can have serious consequences when it backfires. (I'm fine. I'm fine. I'm fine. Oh wait, I'm not.)

Second, I relate through thoughts and emotions -- usually on a level that is far from superficial. No good at small talk, I often (unconsciously) seek out the meanings and motives behind others' words and actions. This is an excellent skill when applied in complex professional or personal situations that require analysis to "get to the heart of an issue" It is not so excellent when the situation calls for far less. It can draw out frustration or concern and it can unnecessarily heighten emotions at times when the exact opposite is needed. Sometimes things need to be kept light in order to help others and oneself address whatever problems they're confronting.

So, what to do? I am not going to start avoiding all the sad people I know. On the contrary, I have had success in the past helping some people to figure out what is bothering them and what they can do to change it. But, I need to work at keeping it positive and focused so to not allow myself to get dragged down into the negative feelings with them. That's no good for anyone.

Also, I need to be more forthright about the issues that I am confronting. Often, I don't have a problem sharing the issue -- I have a problem sharing my inability to address the issue. That's a control thing -- a desire not to be seen as not on top of things. This is not foolproof and sometimes (maybe most times) it is better to admit when things are not going well. Admitting weakness can be a strength.

So, how exactly does this relate to living low residue? Well, the energy or feeling that I most want to promote is peace of mind. The unpredictability of my health can often be at odds with this peace -- there is an uneasy equilibrium between wanting to be prepared to deal with anything and not wanting to live each moment like the worst is about to happen.

Dealing with individuals who do seem to be facing the worst provides an opportunity to remind them and myself that things aren't always that bad. This means keeping commiseration to a minimum and spreading positive thoughts and good cheer whenever the opportunity presents itself.

This reminds me that I need to start pulling recipes for my holiday cookies!

December 2, 2009 - Telecommuting

I feel every minute of yesterday's crosstraining workout. My stomach feels better than it has in days, but everything else hurts! It's great. Today I am doing something I should have started months ago -- working from home. A mid-week workday from home is a good way to manage energy levels without sacrificing productivity.

I am a bit of a traditionalist -- is that the right word? I believe that face to face time with colleagues provide benefits that aren't easily replicated with technology. Therefore, I struggle with wanting to be present and accounted for at my desk or in meetings instead of at home where I can squeeze in naps and rest during my downtime. Of course this struggle is not new to many people -- working parents or adult children caring for their parents come to mind. There are numerous working adults who benefit from the flexibility of telecommuting policies and I think it is counterproductive for me to "feel bad" about taking advantage for it for health-related reasons. It helps that I can honestly say to myself that I will be more productive today (and probably happier tomorrow) as a result of my work.

December 1, 2009

Another day, another missed workout – everything was going well until I realized my gym pants were at home. It would be difficult to recount in words the absolute disgust (and amusement) that I felt upon discovering that my workout pants were not in my bag. My meticulous preparation the night before fell short. Oops.

The effects of my silly mistake are twofold. First, my plans for the rest of the week are going to make it difficult to get in more than one gym workout between now and Friday. It looks like I am going to sacrifice an activity or sleep to reach my goal. Second, a few days of holiday eating minus cardio has caused scale creep that goes beyond the regular fluctuations that take place during the week. This is not where I would like to be on the first day of the last month of the year – I’ve set up an ambitious goal and learned that the small choices along the way really add up.

I am going to strive for an intense workout this evening. I think 60 minutes of moderate cardio followed by 30 minutes of weight training is a reasonable goal. I will also need to find an additional 60 minutes one day later this week. I am not yet certain when that will be, but late tomorrow evening or early Friday evening appear to be my best bets!