Getting on the right track

I've struggled with my weight issues for so much of my life it feels like a bad relationship that I can't get out of.....
So as I ended my paid training sessions with my EXCELLENT trainer Christine I knew I needed to get my next "area" figured out.  I know me so well and know I needed a plan that would keep me accountable and be easy to follow.   I joined Weight Watchers yesterday.  The Points Plus Plan is something I know I can do and follow without problems.   The only problem will be MY willpower to resist the empty calorie foods.  
This morning I got up early and was at the gym by 8 a.m. and worked out like a crazy person.  I did 30 minutes on the treadmill at 3.0 speed.  It felt good to get in over 4000 steps just on that treadmill.  I opened up my workout log and picked the machines I wanted to do and did my sets and reps.  30 minutes later I was BEAT, I had over 5000 steps on my fit bug and felt like I had just run a marathon.  I'm feeling pretty good about doing this without my trainer.  I have the tools to do this working out on my own.  Using  WW will help me with the next tool I need to get this weight off.
 I was not happy about the arthritis in my foot hurting and feeling like a hot poker jammed in my foot.  I am just going to workout thru the pain and then talk to my Dr tomorrow at my physical about how I can deal with the pain.  I will HAVE to get another injection of steroids to alleviate the pain in these joints.
I'm content with my life.  I have a man who loves me beyond all comprehension and family who is there for me.  Friends more numerous than I can count, who show me love and support in all things that I do.  I am Grateful to a God who loves me unconditionally and sends wonderful people into my life to touch me in ways that only HE knows why.
My blessings are many and my regrets are few.  THAT is how a life should be lived.
Go get on your RIGHT track.....there's no time like today to start your new beginning!!

Even BK wants us Happy.....

 

Fall has arrived

The smells of fall and the sounds of it fill the air now. The leaves are beginning to change and with it we move into another season.

Life is a lot like seasons changing.  We move from one season in our lives to the next.  I just turned 52 and feel like a new season started for me.  I find myself thinking of life changes I have experienced.  I survived Motherhood, the terrible teens years of my 3 kids and becoming a Grandma. Menopause provided many interesting sensations and some not so fun side effects.   

I am ready for this new season of my life.  The season of becoming healthy and happier within my own skin.  I enjoy more things than I did when I was 30 or 40.   I find trying new things is not so scary after all.  I'm taking a new interest in lifting burdens from my life.  Just letting go of old negatives and photos felt so good.  No one wanted them, but here I sat moving them around from home to home over 30 years.  I finally knew I was getting no joy or value from those items.  

Letting go never felt as good as it did last week when I threw away lots of clutter.  Why keep things in my life that don't add value or serve a good purpose?  If I find I need that basket after all,  I can replace it for less than $10.00.  I freed up space for something I do value, my pictures of my Grandbabies!!

Getting rid of that clutter seemed to help me let go of some other clutter in my head.  I no longer think about that pile of magazines I should go thru because they are all GONE!

I thought about that pile EVERY flippin' day.  I saw it when I walked in that room, it silently called to me to say "Hi, hey, how's it going? You wanna just take a peek at me and maybe make a decision about letting me stay here?  I could go sit some other place, maybe across the room on that table?"  Seriously, why did I let that pile of magazines talk to me? I felt guilty for not dealing with it, but couldn't bring myself to just deal with it.  That was a waste of good thinking time. 

Now I think about the new community education class I'm taking next week.  I'm DOING something instead of thinking about it.

All this season changing makes me want to keep making my positive changes.  There is NO going back now.

What do you feel needs to change in your life?  Are you brave enough to throw out the clutter that is holding you back?  Letting go of that mind clutter might just be the peace of mind we all hear so much about!

Lake Minnetonka 9/26/11 Leaves are changing!!

Watch what you say because your words speak volumes

Words....they affect us all in different ways.  We can be hurt by words or comforted by words. We can use words to put down someone or to lift them up.  
What we say out loud can be heard by others as well as ourselves.  The words we say in our heads can be very damaging to our psyche.
When offering words of advice think about the message that may be taken in many ways.
I know the person who offered this to me meant well, but it left a bitter taste in my mouth/mind.
"Nothing tastes as good as thin feels"
I love the taste of CHOCOLATE.  I love the taste of STRAWBERRIES. I love the taste of PIZZA.
Does that mean I shouldn't taste my favorite foods because THIN feels better?
How does the person who can't eat feel when they see other people eating and they can't do it or it would kill them?  Do you tell that person "Oh you get to FEEL THIN so your not missing the TASTE of this chocolate."? What the heck?  I'd deck the person that said that to me.  I mentioned in a previous blog about a woman who had cancer being envied for being thin from having it.   This is the same thing. MESSED UP!
I sure wouldn't say such insensitive words to anyone.  Why is it okay to tell someone who is overweight whatever pops into your mind and out your mouth?
I'm so over this mindset that overweight people just eat too much and they should stop eating too much.  Just think how hard it is for a drug user or alcoholic to stop doing their addiction cold turkey.  We treat them with group therapy or certain medications to ease the withdrawal symptoms.  Overeating is about emotions.  Eating to cover up pain or comfort when stress hits or to celebrate something.
I feel we have been taught to use food for many things in this country.  As a child I was told I had to finish all my food on my plate because some other child didn't have food to eat.  Was that supposed to make me eat it or send it to them?
The movie "Supersize Me" showed how the food industry, mainly fast food, is trying to fatten us up one Smiley Meal at a time.
Portion size is what we should want.  I find I'm satisfied with a taste of the sweet stuff.  YES I'd like to eat the whole dang cake, but a small piece is enough to feed that sweet tooth. 
Learning what a REAL portion is made such a difference to me.  I found out I really didn't know what a half cup of food looked like nor three ounces of meat. 
I'll do a blog about portion sizes if I get feedback stating it is wanted.
My mind is just spinning.
I started watching a show on TLC called Big Sexy http://tlc.discovery.com/videos/big-sexy-videos/
and Supersize vs Superskinnyhttp://www.ovguide.com/tv/supersize_vs_superskinny.htm
Those two shows highlighted what being overweight has done to society and acceptance of larger people.
What do you think?

Granddaughter as a baby tiger and I'm feeling thinner.

 

Working out the details

When it comes to working out I'm focused on being consistent.  I go Monday thru Friday for my 30 minute work outs with my trainer.  I try to get in a 30 minute warm-up before on either the treadmill or the recumbent bike.  Sometimes I do half of one and half of the other.  Depends on how my knees or feet feel.  
Some people have asked me what my work outs are like.  When I first started my "regular" work outs meaning committed to 3 times a week, I could do the treadmill at incline of 0 and speed of 2.0.  That was the end of April 2011.  Now I do incline of 1.0 and speed of 3.0 to 3.2.  I started out only being able to do the bike at level 4, but now I warm-up at level 6 and go up to level 8. 
Here is what I did the last 7 work outs after my warm-ups on the treadmill or bike.

Day 1
Leg press 120 lbs. - 12 reps- 3 sets
Leg extension 60 lbs. - 12  reps- 3 sets
Calf Raises 25 lbs. - 12 reps- 1 set (foot pain stopped this one)
Side lunges Length of room - 3 sets
Low walking Length of room- 3 sets
Glute Machine 25 lbs. - 12 reps- 3 sets

Day 2
Push up 10 reps- 3 sets
Up down Planks 30 sec.- 3 sets
Boxer curl while in V sit with weight in each hand 8 lbs. - 30 sec.- 3 sets
Low row 60 lbs. -12 reps- 3 sets
Kettle bell swings 10 lbs.- 45 sec.- 3 sets
V sit 30 sec.- 3 sets
Ab twist 10 lbs- 30 sec.- 3 sets

Day 3
Leg press 120 lbs.- 12 reps- 3 sets
Leg extension 75 lbs. - 12 reps- 3 sets
Side lunge Length of room- 3 sets
Wall sit 30 sec.- 3 sets
Low walking lunge Length of room- 3 sets
Leg curl 30 lbs.- 12 reps- 3 sets
Donkey kicks 12 reps- 3 sets
Ab machine 75 lbs.-20 reps- 3 sets

Day 4
Chest press  45 lbs.-12 reps-3 sets
Seated row 70 lbs.-12 reps-3 sets
Push-ups 10 reps- 3 sets
Kettle bell swings 10 lbs.-1 minute-3 sets
Lateral pull downs 60 lbs.-12 reps- 3 sets
Low row 60 lbs.-12 reps- 3 sets

Day 5
Boxer curls (while in a V sit) 8 lbs. in each hand- 30 sec.- 3 sets
Push-ups 10 reps- 3 sets
Seated row 70 lbs. -12 reps- 3 sets
Low row 60 lbs.- 12 reps- 3 sets
Kettle bell swings 10 lbs.- 45 sec.- 3 sets
Lateral Raises 8 lbs.- 12 reps- 3 sets
Frontal raises 8 lbs.- 12 reps- 3 sets

Day 6 (1 hr work out with a partner, she may never work out with me again :-/ )
Lunges with knee raises 10 lbs.- Length of room- 3 sets
Wall sit 10 lbs.- 30 sec.- 3 sets
Side lunges 10 lbs.- length of room- 3 sets
Stairs 10 lbs.- 3 up and down reps- 3 sets
Med ball toss 10 lbs.- 1 min- 3 sets
Med ball pass 10 lbs.- 1 min.- 3 sets
Plank 40 sec.- 3 sets

Day 7
Seated row 70 lbs.- 12 reps- 3 sets
Back extension 135 lbs.- 12 reps- 3 sets
Lateral pull down 60 lbs.- 12 reps- 3 sets
Low row 60 lbs.- 12 reps- 3 sets
Bicep curl machine 20 lbs.- 12 reps- 3 sets
Ab machine 75 lbs.- 20 reps- 3 sets

 When I started in April I could only do 90 lbs on the Leg press, 45 lbs on the leg extension, 5 lbs on the lateral and frontal raises, 65 lbs on the Ab machine, 45 lbs on the seated row and 55 lbs on the Lateral pull down.
Today I feel so much stronger and am addicted to working out.  I actually feel bad when I go more than 2 days without working out.  I know the body does need time to recover from all the muscle breakdowns.  So I do rest on the weekends.  
I've had a pedometer for a month and am loving the challenge to get more than 6500 steps in per day. 

I know the most important part of any weight loss plan is physical activity.  I'm committed to this plan and whenever someone asks why I do this I tell them "I have a goal to reach!!"
My goal is not a number it's a lifestyle change.  My Future Plan, I'm doing this for my future.  I want to be physically healthy for my Grandkids and my Husband.  He has been so supportive of whatever I want to do and he deserves a wife who strives to be the best wife for him.  My Soulmate, My Best Friend, My Teammate!!
Have you worked out the details of your own work out?  You don't have to commit to training with a trainer like I'm doing to be committed.  You can start with a commitment to doing 15 minutes a day walking or at home Yoga.  Yoga is actually how I started out.  Find a yoga class at your local church or one of the many Yoga places like Corepower Yoga or check with a local Lululemon as they have yoga clothing and know where classes are held. 
Next time you have an hour why not grab a bottle of water and go for a walk or pick up a few cans of veggies and do bicep curls.  You deserve a little muscle building too!

My Soulmate and I dressed up for the Minnesota Renaissance Festival 8/28/11

Counting by Numbers

How many times do we decide our worth based on a number?  Be it the amount of money you have in the bank, on your paycheck, credit rating or weight.    Today I was so excited about dropping a few pounds.  I took a picture of the scale reading and sent it to my trainer and my husband (he was out of town working).     I was so excited about going to the gym that I sent a text to my husband that said "Sleep well my love. 230 is calling me so I'm off to the gym".  I proceeded to send it.  Now let me back up a second, I don't make it a point to tell anyone, but my husband, trainer and daughters my real weight.  My cellphone is set up to send and receive  messages for my Twitter.  My husbands name is Tom.  So when I sent HIM the text it actually went to Twitter.  Oh My Gosh, the look on my face must have been priceless as I realized my mistake.  I don't have a bunch of people on twitter only 20 followers so I really shouldn't have been embarrassed.   I erased it when I got home from the gym.  It was so silly to be embarrassed about my weight.   

Society makes weight a HUGE issue with women especially.   How many times have we heard physical appearance mentioned when reading about a woman?  Whether it's beauty or height or weight it is always being judged by someone.   

I read an article recently about how a woman had lost weight because of sickness, she was told she looked great, even when she explained she had been very sick. She said some women seemed envious.  Cancer, Mono or the flu is not a weight loss tool.   Being sick may make you lose weight, but really, would someone wish for Cancer to lose the unwanted weight?  The side effect of this kind of weight loss could be death.   Do we really want to be thinner at the cost of our life?  Yet so many young girls (and some guys) take weight loss to extremes and become anorexic and/or bulimic.  

I don't want my children or grandchildren to be weight obsessed like I have been my whole life.  

I admit I am obsessed with  changing numbers now.  I just want to lose this weight and be healthier. 

I have to get over being embarrassed to say my weight.  My trainer always says my weight OUT LOUD in the gym where everyone can hear her. Why does this bother me so much?    Like a Taylor Swift lyric "You have pointed out my flaws again As if I don't already see them" I know I'm overweight.  No one needs to tell me.  In high school I was teased mercilessly by one boy in particular.  I hated him for 30 years because of his hurtful words. I finally realized he probably didn't even know he'd hurt me with his words. I knew I needed to take the power back. I let those words hold a power over me for too many years. Wasted years that I'll never get back.  Today when I think of him and those words I pray that his life has been touched in some way that he knows only love and not hurt from others.

So I'll tell everyone I weigh 233 today.  On March 23, 2008 I weighed 267.  I have MUCH to be thankful for and even more to be proud of today.  I weighed 255 on April 22, 2011.  I have lost and gained the same 22 pounds in the last 3 years.   I'm tired of doing the yo-yo so this time I'm losing it for good. THIS time I have all the tools I need and am pulling on the inner strength to complete my mission.  God is my strength and he is not going to give up on me so I'm not giving up on me either.

I go to the gym 5 days a week and work out 5-7 hours a week. I'm building up strong arms, legs, back and emotional esteem. 

I have friends who are cheering me on and reading my blog.  I'm inspiring family members to fight their own battles with weight.  I just want to be an example of a woman who has fought with her weight and is not giving up and accepting defeat.  Defeat is definitely NOT an option. 

It is okay to count the numbers, but it is more important to count your blessings.  The blessings of the people around you, the helpful articles or blogs.  Look around you and see who else is on this same journey, maybe he/she needs encouragement to get thru today so their journey can keep going tomorrow.  Everyday is a fight to keep going in a positive direction.  If I can do this at 51 (almost 52 YIKES) you can do this at your age! 
Let's go out and flaunt it in the gym, right along with the fit women that are there fighting to keep themselves in shape.
Rock It Baby!!!! 

San Francisco June 2011 Diana and Thomas

 

Got it right this time

I knew that at some point all the things I was learning would click into place.  I've been working out steady since April 18, 2011 and last week it finally hit me.  I know that my working out is HUGE when it comes to toning my body, but the key is what I eat.  

I was feeling very frustrated about the scale not budging so I asked my trainer to check my BMI on the device they have at the gym.  She looked at what it was last September when I entered the training program.  My BMI had dropped, not a lot, but it had dropped.  She decided to take just 2 of my measurements.  My chest and my hips.  I knew my thighs looked smaller and my arms were definitely more toned.  But I was thrilled to see I had gone down 6 and 3/4 inches combined in those two areas. WOW, I was just beaming, I was so happy.  

Now that I knew I had actually lost inches I was determined to make that second number on the scale go down.  I had been just this close, yet could not get there.  Well, by Friday I had not only changed that number, but it dropped down the third number farther.

Now I finally have the right combination of working out and eating.  I can now use that key information to move me to the next goal.

We all have struggles on a daily basis.  Some struggles are monetary, some are mentally and some are physically.  We can't let the struggles keep us from living a full life filled with laughter and happiness.  Happiness is within each of us.  Finding what makes you happy is all up to you.  Keeping the happy in your life is still up to you.  Don't give others the power to make you unhappy.  YOU focus on what makes you happy and don't give away your power, but share your happiness with others. 

I recently read Jaycee Dugard's book "A Stolen Life".  She lived 18 years of her life being raped and lied to.  She always clung to her Mother's love for her and longed to see her again. She has shown more strength and happiness even after all she lived thru.  If she can come out of 18 years of captivity and be happy then I can come out of any situation and be happy too.

Keep on Keeping on

I can't believe it's been almost a month since I wrote my last blog.  

I doubt anyone missed it, but I do need to keep on top of what it is I'm doing for me.

I've been working out 5 days a week and eating healthy during those 5 days.  I just can't seem to get thru the weekend without eating unhealthy stuff.  

I'm tired of exercising and not losing.  I know it's my fault because I'm the one stuffing my face with unhealthy foods that do NOT nourish my body.  My body deserves good healthy foods to function.  So why do I still eat processed junk and sugary crap?  I'm an addict.  Can't get any plainer than that.

So I begin another week of re-examining my habits and motivations.

I have a mini goal that I am so close to I can almost touch it yet I just can't get to it.  I'm beyond frustrated.  I have another goal I want to reach, but I have to hit the first one in order to get to the next one. *sigh*

I have nothing to complain about, I have a great husband who supports me and loves me just how I am now.  I have a family who is doing well and moving ahead with their lives.  I have friends who I love very much and they too love me just as I am.  My goals are just that MINE.  No one around me is saying I have to reach that goal.  

I can't give up, it's just not in me to throw in the towel and quit.  I will reach my goal, but at what cost?   Will I sacrifice my sanity to attain the goal?  I just want to find the right balance and move forward.  I have come so far in the last 3 months and I love what I see happening with my body.  I'm stronger, my shape has changed and I look more toned up.  

So I'm gonna keep dancing and singing and focus on my goals!!!!!!!!!!!!!!!!!!!!!!