Category Archives: Weight loss

Small Steps to the More Fit You

Small Steps to the New Fit You

 

In 2017, let’s take small steps.  You want to succeed at your newly formed resolutions. You want to lose twenty pounds and be able to do one pull up. You want to be able to run a 5K or a 50K or a 100K.

Why Do People Fail at their Fitness Goals?

Because people do too much too soon. Going to the gym in the first week of January, a Body pump class on Monday, Barre class on Wednesday, using new muscles on the elliptical-by the weekend you are hurting.

Let’s take small steps. Here’s why:

Point One-you have to start somewhere. If starting on January 1 invigorates you, go for it. But see Point Two!!!!

Point Two-ease into it. Don’t take a Body Pump Class, Insanity, Barre Class that first week at the gym. Your body will be sore and you’ll be disappointed that you couldn’t keep up or it was too hard for you.

Go to the gym. Walk on the treadmill for a mile. It could take you fourteen to forty minutes.  Do that every day for five days a week.  Or even better, walk one mile three times a week for that first week. Congrats! That’s three more miles walked than you did in December.  Just get used to moving. This exercise thing is new. You are going to have sore muscles.  Maybe the second week walk four miles that week.

Point 3-Change one thing. One thing at a time. Don’t go to the gym AND start Whole 30 or your new Paleo diet all at the same time. It’s too much stress, too much to think about. Change one thing with your diet. Eat an apple a day. Switch from full sugar soda to diet soda. Switch from your four cans of diet soda to 3 bottles of water to one diet soda a day. That way you have a goal and it’s reachable. Add one vegetable to your diet. When I first started eating more healthy, I would eat an entire can of green beans with my main meal of the day. They were healthy, low calorie, and helped fill me up.  When I ate at the hospital cafeteria, I would have a  huge cookie as my dessert. I changed that to an orange, it helped satisfy the “sweet” ending I wanted.

Point Four-Everyone has to start somewhere. You’ve paid your money, the gym belongs to you too.  I am currently a newby in two new sports-swimming and biking. I still don’t really know what I am doing in either sport, but I am out there and trying. I’ve swam more in December than the rest of 2016 combined!

Take the small steps so you will keep with it! Let’s make 2017 the year to a more fit you!

#Holiday Sweat Challenge

Holiday Sweat Challenge

holiday sweat challenge

 

I have twenty pounds to lose before April 1. I would love to lose at least ten of these pounds before I hit a Caribbean beach in January. When I saw this challenge come across my Twitter feed, and it’s free, I thought, why not?  New things can help with muscle confusion, leading to better results. It’s good to have a group to report back to for accountability.

This begins November 2 and I am ready to go! (Oops I am a few days late to the party.)

Training for Umstead has been going *okay*.  October was a month just to get back to running consistently.  My average mileage has been 30-40 miles per week.  I still have knee pain. I have been stretching consistently after running.  I did not wear my flexible knee brace on my 11 mile run around the neighborhood and the leg felt pretty good.

I still need to work on getting my weight training more consistent. I am going to work on a training schedule for that for November.

I am going to run the Amish Half Marathon the Saturday after Thanksgiving. Maybe this year it will be warm! (The last two years the race day temperature has been about twenty degrees F).  I don’t have any big time goals for this race, but it will be a good way to get consistent miles in.

 

Anyone else up for the #Holiday Sweat Challenge?

March Check In

March Check In

 

We’ve gotten the frozen month of February behind us, and let’s hope March comes in like a lion, and out like a lamb..

Time to my monthly checkin. I set some goals back in December, let’s see how I did.

Weight goal: Nope. 6.7 lbs to “first” weight goal. As soon as wine tasting weekend is over (this coming weekend) I’m cutting back-way back-on the alcohol. That should really help with the  weight.

March Goals

Pleasantly surprised to see I’ve hit some of my targets and the numbers are going down despite not hitting my weight goal. I think the weight training is very beneficial. I’m feeling better about my body seeing the numbers go down because I’ve been dithering to myself about the weight lately.

I set April One Goals, just work on the weight and body measurements. I think it’s time I dusted out my core/abdominal book and started over as a beginner there. That really worked well with my strength training book that I have been following since January.

I’m really hoping to get some runs outside and possibly on dirt in March!

Hitting the Fifties

No, not my age..

The weight fifties!!!

I weigh 158 lbs today.  I have not weighed in the 50’s since 2005. I remember weighing around 162 lbs for the Las Vegas Marathon and feeling like a fat slug. 41.5 lbs off!!!

I took measurements for the first time since mid March:

March 7                                             August 17 2011
Chest 33                                            Chest 32
Waist 33.5                                          Waist 33
Hips 37.5                                           Hips 37
Thigh 22 1/8                                       Thigh 22
Calf   15 1/8                                       Calf 15 3/4

Yes I do think my calves may have increased in size, which doesn’t bother me at all.

Check out my original measurements:

Chest 38
Waist 41
Hips 44
Thigh 23 1/2
Calf 16

I can attribute this nice drop in some clean eating I am doing this month. I hope to follow up this blog post with one about what I have been eating this month, and what I have not been missing.

What’s next? More weight loss. I can certainly stand to lose more. I also need to get onto a weight training routine and tighten up some of my body. I do make my weight loss goals very small and very achievable these days.  For example, my next weight loss goal would not be 145 lbs or probably even 150 lbs.  That takes too long to achieve and could result in a lot of frustration. Next goal will probably be 155 lbs…not too far away and achievable.

I am really pleased and proud of myself.  There’s going to be some clothes shopping done sometime soon!

Back to Journalling

Weight
I finally weighed myself this week, and was relieved to see I am at 166.5 lbs, which is 6 lbs up pre-MMT, which was my lowest weight. Relief in that it wasn’t more.
Between the dog being sick, and ME being sick, I really wasn’t measuring food, or really caring. I had some ‘pity me’ indulgences (like most of a bag of potato chips last night, so my  weight might actually be lower due to all that salt).

I still struggle with the typical female body image. Take this picture for example. I am FINISHING the hardest 100 mile race east of the Mississipi. It’s a great picture. I like it.

 Photo By Bobby Gill

But do you know what my second reaction to the picture was? “Wow, look at my arms. I need to get to some weight training.”
Why do we do that to ourselves? Why can’t we just celebrate how strong those arms were, pumping to walk down those dirt roads quicker, holding 1 lb water bottles in each hand for 32 hours?

Retail Therapy

Since I decided I wasn’t going to indulge myself with food, my latest indulgence is retail therapy-or I should say on-line shopping retail therapy. Other than one trip up north for Lloyd’s birthday party, I have not ventured more than 25 miles from home.
In this 25 mile radius, there is limited shopping. In other words, our biggest stores are a Walmart, Kmart,various dollar stores and a few other local grocery stores. I have been wanting to go clothes shopping, but with the dog surgery right after my epic work week from hell, it’s not happened.
So when the twill shorts I bought on-line arrived, I tried on, and immediately bought two more pairs. Who knows when I will get to a store. I have plenty of sports shorts, but no ‘non-sport’ shorts.
REI-Outlet also had a 20% coupon, and I got a pair of rain pants, a jacket, and I did splurge for a new rain jacket with a fabric called eVent. It’s supposed to be very breathable.
Note these are future adventures. I hope to be getting some good training in over the winter this year for future events to come. Having the right gear can make you far less miserable out there.

I spent the day doing some yard work and gardening. The dog had her wound debrided. It looks both better  and worse now. We are playing tag team with keeping an eye on her. Right now, I am on dog-sitting duties while the husband gets some work done in his office.  When I was outside working, he was keeping her company.  She is doing well, she’s in very good spirits. She just has some horrific open wounds.
The other two dogs are being so good. We’re also trying to show enough attention to them too. 
Hopefully the dog will continue to improve and we’ll get adjusted to all this. Just a stressful time right now.

I plan on going for a run in the morning. My swollen lymph node has subsided. I am only planning on a 4 mile run, at an easy pace, and just ease back into training. I got a bit scared last week, with how sick I got practically overnight, I don’t want a repeat of that!


Successful Journalling

I did journal the last six days, every bite, and every activity. Results? Loss of 4 lbs. That puts me at 35.5 lbs gone. I really want to lose one more pound before MMT, as that would be put at 159, a decade I have not seen in five years.

I’m going to continue to try and journal through the next six or seven days, even though there are some planned restaurant trips out. It’s so hard to try and guesstimate, although Weight Watchers does have an extensive library of points of food items.

I have to  give a shout out to fellow ultra runner and VHTRC member Brittany. She wrote a great post about being strong, and feminine:

And the traditional idea of being  feminine is actually very unsexy to me compared to my new idea. Confidence rocks. Which is a reason why I’m cutting off all my hair this week. I’m going to rock a pixie cut starting this Friday, something I’ve been wanting to do for months. I think that, on young women, it oozes confidence and defies traditional notions of sex appeal and femininity–something that I think I’m ready for.”

But go over to her blog, and read the whole entry:  My tattoo isn’t pretty and I don’t care  She rocks!!


The final entrants list is posted for the Massanuttten 100 Trail Race. I am # 125.


I ran around the block today, (to help with that planned dinner out) in 44.07.  That is about 1.5 minutes faster than before. Another confidence booster!


Oh, and lastly, I plugged my height and weight into one of those stupid BMI calculators. I am now merely overweight; I have moved out of the obese category. I think those BMI calculators are a bunch of crap, especially if you are muscular, but hey, now I’m not obese! Rock on!