One of my interns shared that she noticed that words are important to me. As I embark on this weight loss journey I needed to understand what was tripping me up. We all know to change your body composition is about diet and exercise. For example, how I got in this situation was robust food and champagne consumption and not exercising. Also, the last two weeks I was on medication that jacked up my weight just as I was finally getting it straight.
As I think about the phrase “diet and exercise” I realize this phrase was stressing me out. Diet to me means deprivation and exercise to me means pain. Recognizing that words are important to me – I decided to change my strategy. Change “diet” to portion control and “exercise” to shake my butt. My challenge isn’t really what I eat – but how much. For example, I love green grapes. Green grapes are healthy but not when I eat about 2 pounds over the course of a day.
Shake my butt is something I feel I can do for at least 30 minutes a day. However, If I tell myself I need to exercise…well I will find any excuse not to.
My goal is for the next 30 days to exercise 30 minutes and to right size my portions by following the My Plate recommendations. Also, for the next 30 days I will enter my progress in My Fitness Pal. This will be experiment of mind over matter (?). I will report my progress weekly. Wish me luck!
I feel as if I’m doing the cha cha. Every step forward comes with two steps back. My sinus, upper respiratory, ear infection triggered my trigeminal neuralgia in my right cheek. For the last month I’ve slept through the night only 3 times.
The medication I’m taking requires that I eat “hearty.” The first night I tried to eat light. It only took an hour before I got sick. So now I’m sick, too exhausted to work out and eating hearty. I’m not at my heaviest but I’m slowly creeping in that direction.
For the last year, every time I was ready to launch a full on fitness program something happened. It’s as if my body wanted me to take some time off and rest. I’ve been an athlete most of my life. Does my body just want to chill?
It’s understandable that my body is tired. However, I don’t like this fuller version of me. How do I balance being fit and giving my body the rest it requires?
Last several weeks I have been lethargic. I thought I was being lazy. I was getting random colds or allergy issues. Congested sinuses, then congested chest and then my ear. In my mind I was handling it. Until the headaches took over. By day 3 of no sleep I went to a clinic because my primary care doctor didn’t have any appointment for another week (I digress).
Turns out I had an upper respiratory, sinus and ear infection. Trifecta! I’m now on Day 3 of antibiotics and probiotics. My energy levels have returned. I’m ready to kick this infection and get back to working out.
Having down time has given me a chance to reflect and re-focus. 1. I love to be active. So when I had constant bouts with being lethargic I should have investigated. 2. Being sick has me re-focusing on being healthy.
I’m going to take some time to come up with my plan and execute.
(in informal golf) an extra stroke allowed after a poor shot, not counted on the scorecard. (online dictionary)
December 2017 – January 2018 was not counted on the scorecard. My role of 11 years ended at a company I was an employee for 16 years. It was the holidays after a milestone birthday. I celebrated the start of one milestone and the ending of another. The celebrating didn’t really include extensive cardio exercises or golf. It did include a lot of champagne, cake, and amazing food. Also a new strength training routine and I learned my way around a weight room.
January began with a new role and a new waistline (also a new roll). Despite the extra poundage I was “over the moon” happy with my new beginning.
Now as we enter into March – I’m giving myself a mulligan. I’m settling into my new responsibilities at work so now it’s time to get back into a work -out routine.
My goal this year is to get back to my solid “thickness” and ditch the low dosage blood pressure medicine. Wish me luck!
I get by with a little help from my friends.
I’ve been struggling staying committed to working out. Some days I’m in beast mode. I spring out of bed- get on my gear and work out like I have a future “court” date with Serena.
Other days I’ll turn my workout time into a leisurely stroll down social media and the only thing doing reps is my pointer finger scrolling. So I had to think when have I been most successful?
Accountability challenges. Yes, so I reached out to a friend, got down on bended knee and offered her the role. She said YES! We set our parameters. Online Zumba game for 45 minutes and 30 minutes strength training. I chose 6 days/week –she being an overachiever chose 7 days.
Yesterday marked one week in. So far so good for both of us. For example, there was a day that I started running errands at 8am and returned home at 9pm. I just wanted to be one with the couch and chill. But no…I dragged my tired butt to the guest room and cranked out 54 minutes of Zumba with wrist weights.
Later in the week, due to my schedule I broke the Zumba in 2 (25 min parts). The other bonus is this plan is helping me hit my Fitbit goals too.
I’m excited and motivated. I’m glad I didn’t give up trying to figure it out. Sometimes you have to keep trying things out until you find what works.
Get your head in the game. Your inner coach yells. Stay focused on what you’re eating and working out.
Yet get out of your head when the workout is kicking your butt and you tell yourself you can’t do it.
Or when you tell yourself one bite of cake or one piece of candy won’t hurt. Except it never stops at one bite or one piece. It’s a negotiation with your brain that’s lost the minute you open your mouth send that savory piece of heaven southward.
Which is it? Head in or Head out? Ugh! It’s like a bad case of hokey pokey.
As if that wasn’t enough, I was hoping to start 2 a- day- workouts. But that second workout must have lost its invitation in the mail.
Strangely, I’m not having abandonment issues. I just can’t get my head in the game and clock in.
Fingers crossed that next week I can make it happen.
I am a live-out-loud all in kind of person so portion control can be a challenge. Both with food, time, and emotion.
My first thought, regarding food, is to start with a smaller plate. My second thought, is to actually use a plate! I usually snack directly out of the bag or container. Therefore I’m not conscious of how much I’m eating. My nutritional coach gave me some great advice. Cut 250 calories from food and burn 250 calories from exercise daily. 500 calorie daily deficit x 7 days is a pound a week. I will hold myself accountable by checking here weekly.
In life I’m going to experiment with taking bite size potions out of life. I’m hoping by doing that I’ll be more in the present and less overwhelmed. My goal for July is establish a routine and go small. Wish me luck!
As I get my workout together and test my knee, I found the need to be more vigilant with my food intake. Everyone talks about reading labels and it’s really the easiest thing you can do to help get fit. For a week I made sure to read labels. No added salt – no added sugar.
I was amazed at how many foods have these two ingredients added. Like majorly…
I will also add that going the no salt –no sugar route didn’t significantly adjust the taste. Doing this with moderate exercise netted me a 1.5 pound loss. Reading is Fundamental.
4 months ago I sprained my knee a couple of hours after running a 5k. This is the longest it has taken me to recover. My right knee has given me trouble over the years. 6 years ago I had a lateral release. I just can’t seem to get this knee healthy.
About a month ago I finally went to the doctor to get it checked out. Luckily, I didn’t tear anything but I was still suffering a bit from issues with my patella. My doctor told me to try and start running again. Of course I didn’t. Just not ready to test it out.
I did get a little more active. Playing tennis and I went back to the Bar Method. I ordered KT tape and I love it. Support without the bulkiness of the brace.
Last week I went on a Royal Caribbean cruise to Key West, Cuba and Mexico. Empress of the Seas is a smaller ship with a decent fitness center. Except this ship was sold out. So it was a little hard to get a treadmill. I had to work out in order to keep pace with my eating! So I gave the knee a shot on the jog track on deck 6. First, half mile I only walked. Second, half-mile, I walked and ran! I did about a mile and a half. Then I went back to the fitness center. Waited for a treadmill and got in ½ mile running on an incline! I had some pain later and swelling but nothing I couldn’t manage (especially with Biofreeze). Also, on this cruise I tried Zumba again. I went through the hour class without any pain.
So now I have the confidence to introduce more running into my routine. Which is desperately needed. Good news, I only gained 2 pounds on the cruise. Bad news, I am at my heaviest weight in years. 4 months until my birthday celebration. It’s time to start training for gold.
I didn’t play golf all summer. I don’t know if it’s the southern heat or my lack of passion since Tiger Woods went on hiatus. Then I was invited to LudaDay Weekend in Atlanta, GA . LudaDay weekend is a 3 day event during Labor Day weekend is hosted by actor/entertainer Chris “Ludacris” Bridges and benefits The Ludacris Foundation. The aim of the foundation is to inspire the youth through education, memorable experiences and helping the youth help themselves. The focus is what Ludacris calls the “3Ls”: Leadership and Education, Living Healthy and Going Green programs, and LudaCares. Help Youth help themselves.
The 2nd Annual “Grass is Always Greener” Golf Tournament was held at Crystal Lake Golf Course in Hampton, GA. Crystal Lake Golf Course was designed by Denis Griffiths who borrowed a bit from Scotland with a good bit of deception and links style bunkering.
If you’re in the Atlanta area, I highly recommend going to this course. The staff was awesome and the course amazing.