Pursuit.... and perserver

I have the impression some people want you to fail. I've lost the weight, kept it off for 2 years now. Most who lose weight and don't exercise, gain back the weight shortly after they lost it. You might lose more weight again only to re-gain it.. the starting of the Yo.. Yo diet. Weight goes up and weight comes down.

Well, that's just not going to happen to me. My weight fluctuates less then 5 pounds. I'm not planning on gaining back the weight I lost. I will preserver and that's only possible with exercise.

Those of you wishing I'd gain it all back.. your going to have to wait and wait and wait.. because it's not going to happen! I know to stay fit, I have to exercise. I have the support I need to keep me going.

I've made lots of new friends on the same fitness journey as me.. I want to keep going. I will keep going.. I must keep going.. So off to the gym I went.. on a Sunday morning before the sun came up.. I was out the door.. driving to the gym to run for an hour. I have company in my pursuit of fitness. Many other women in their 40's and older also show up every day around the same time as I do. Little by little I am getting to know the familiar faces and putting names to those women. We share our stories and our lives with each other as we log mile after mile. While our bodies have not changed that much on the outside.. we are all working towards a common goal.. To stay fit and support each other.

I love my new life.. I am enjoying getting to know more women like me.. All in the pursuit of the new improved me!

Do Something Every Day That Scares YOU!

Yesterday while reading another fitness blog, I came across this bit of advice that was on a magnet "Do something every day that scares you". Good advice to live by, and since it's October...the month of being scared (Halloween). Why not start finding ways to scare myself into doing things out of my comfort zone.

Going back to school to become a personal trainer was a huge step and something completely out of my comfort zone. I had not been to school in over 17 years or more. I am on a journey to start yet another new business, Personal Training or fitness and diet coaching. I work every day toward that goal of mine to complete that certificate and pass the ACE exam.

What is going to scare me today out of my comfort zone?

I ran.. well, I did the cross ramp for 1 hour, going 6.3 miles. I decided to run in the cold as a practice run for next weekends 1/2 marathon. I did another 4 miles out in the cold.. in my practice clothes. I ran 10.3 miles total.

I also tried out my new sports bra/running top that is moisture wicking plus, tried a new shirt that also is moisture wicking and will give me enough protection from the cold ,but keep me cool/warm enough to not get over heated while running. I tried new workout clothes that were new and different out of my zone.

I also plan to try a new restaurant tonight. Not a big stretch for something that scare you. It's more trying something new and discovering something else I might like. A new place to eat and new foods to try.

Boxing... Running.. Climbing..Sugar

Boxing.. Who would have ever thought at age 44 I'd try boxing! Well, I did just that last night in my weight training class. I learned how to jab and do a cross punch. So much fun and you do work up a sweat. I might just have to find a boxing or kick boxing class to take.

This morning Steve found someone on his favorite Cross Ramp machine. I suggested trying something new to mix up our morning exercise. What do you know.. he was ready for a change and off we went to the treadmill. I ran at 6.0 hills for an hour, rand 6 miles and burned almost 700 calories for the hour. Steve started off walking, then upped it to 5.0 for 30 minutes or more and then walked to cool down and was done after 45 minutes.

Steve did complain of his hip hurting and the weird feeling when you walk off the treadmill. I know from experiencing the same things when I started running on the treadmill that those issues will pass with time. It takes awhile to get use to anything new. Its going to feel different. Your body is going to hurt a little until it gets use to using those muscles. It's all normal. Unless, you experience stabbing, sharp pains there is no reason not to continue.

I'm hoping at least 1x a week we can run on the treadmill. This guy who uses Steve's favorite machine shows up every Friday. Sometimes it takes something out of your control to mix things up. I'm taking it as a good thing. Time to try something new. Mix it up and make yourself stronger!! I'll get him to run with me some day outside... ;0)

Climbing.. Rock Climbing! I've been getting e-mails from Vertical Endeavors and realized.. hey.. I'm a student! I have a student ID. I can get in 1/2 price to rock climb on Friday nights. I also just remembered lunch specials for half price every Tuesday/ Thursday. I need to check the website just to make sure I'm right. I think at least 1x a month I might try this again. It's good for upper body strength which I need to work on. Plus, I just love it. I'm going to buy my own harness about $50 since renting is $4 each time. A good investment and not too much to spend. Looking forward to next weeks new workout challenge!!!

Which brings me to my last topic.. how did I do yesterday on my sugar-less day! It was hard. Harder then just spending an hour working out. At least when I workout, it's over after 1 hour. Not eating sugar for a whole day.. lasts all day! Hours and hours of thinking about it and wanting it.. plenty of time to screw up!

Well, I did it.. I kept thinking about cookie dough.. chocolate chip, my favorite. It's also the only junk food we have so it was on my mind. I resisted and I made it. No junk foods for me yesterday. I didn't even do bread which is another downfall, comfort food. I did eat a salad and have a banana when I got home from working out. I ate such an early dinner at 2:30, so I was starved at 8:30pm. I figured I could have anything but junk.. so I ate veggies and fruit. Okay to do even late at night.

I'm proud I accomplished my food goal for the day. It was hard but I did it.. Now I'm thinking I might want to try doing it again today. I know I said just one day. That's all I need to do. The first day is always going to be the hardest. Our minds and bodies are fighting against us. Now that I know I can do one day.. why not just 2 days? So once again.. I will struggle to keep myself from eating cookie dough or junk foods.. I can do it.. I saw the results on the scale this morning.. down 2 pounds from yesterday! I'm curious to see what I can lose in 2 days.. Here we go again...

The Hard Hours

My hard hours are from 1 to 6pm. I had an early lunch at 10:30am just because I get up at 4:30am and have b-fast at 7am. So by the time 10:30 rolls around.. Its lunch time.

Today at lunch.. I resisted the chocolate chip cookies I baked for my customers. I didn't even dip into the cookie dough.

I measured a cup of rice and stuck to that..
For a sweet treat.. had an apple, Sweet Tango. YUM!

I was done working by 1:00pm.. off to the bank and Cub foods. I passed by M&M.. actually thought about buying a bag.. you know, for the kids and to fill the candy jar. Nope.. I knew I'd want to eat a handful or more so I kept walking.

Here's what I purchased at Cub.
pretzel crisps
Cheese air popcorn (for the kids snacks at school)
Baby carrots
Bananas
Rice, broccoli/cheese box mix.

I had a banana as soon as I got home. I cooked the rice and decided that was my dinner tonight. Had an early 2:30 dinner and then had an apple.. and off to nap from 3 to 4pm.. .I fell asleep in my chair!

It's almost 5pm.. for 30 minutes now I've wanted cookie dough or the apple tart in the frig. It's my comfort food..

Instead.. I've been on the Internet.. calorie counter .com.. Entering in my activities for the day.. food.. water.. and seeing the results.

I keep telling myself, it's just for today. Tomorrow I can have that cookie dough or tart. I just need to finish today with out it! Have another apple or banana if I need that to stop myself from eating that cookie dough! (it's also the only junk food we have in the house... go figure!)

Goal.. Goal... I have a Goal.. To eat healthy for just today! Only today. Do not eat junk!
I have class (weight training from 6 to 8pm - burning more calories) keeping me busy and out of the kitchen to snack! I only have 45 more minutes before I need to leave. I will only have 1 hour when I get home and I usually don't eat after 8pm.. I'm on the home run.... I can do this!!!

I'm not sure why it's sooo hard. I went months losing the 50 pounds and never had a tough time. I was sooo focused on losing the weight I didn't even think of eating sugar foods. Ugh!!!!! I need that strength! I need that determination!!!.. I need to do this for just today!!!!

My reward.. I need a big one.. this is big.. I know it's only one day but sometimes it's the first day that's the hardest. If I can do today...hum.. what do I want? A new facial cleanser. Yep.. that's what I want. I will go buy that facial cleaner that I saw on Dr. Oz and try it as my reward. I would never buy it other wise so why not use that as a non-food reward? Is it enough of a reward to keep me out of the cookie dough? I think just writing out my struggles right now for anyone to read.. is helping.. I won't quit.. I'm too close to making my goal for the day.

Your Goals.. Your Future..

I try to think about my goals every day. I try to work towards accomplishing goals.
I check off one of my biggest goals first. That is to spend 1 hour doing cardio. (700 calories burned)

My 2nd goals is to eat healthy. Easier said then done. I usually start off my day by eating fruit.. then as the day goes on I lose focus on my goal. I'm not sure why I do this day in and day out. I sabotage my efforts with little thought. I'm guessing that's why people blow off working out. It's easy to say it's a goal then not to follow through.

I need to change my thinking.. Change my goals to break it down smaller, so I can accomplish my goals. So I'm going to change my healthy eating goal to this...

AM- Goal to eat Fruit (stay around 600 calories and no more)
Noon- Veggies, fruit (stay around 600 calories
Evening - Veggies (stay around 600 calories
Snack.. My biggest challenge! What do I need to eat or want to eat for a snack? (200 calories)
2000 calories per day!

Snack Ideas:
Raspberries
Apple
Carrots & low cal ranch dip
air popped popcorn
Sweet potato - microwaved plain
Banana

Veggies I like:
Brussels sprouts
Asparagus
Sweet potatoes
Corn
Salsa
Guacamole
Squash
Zucchini
Parsnips
Carrots
Broccoli
Mushrooms
Lettuce
Onions
Peppers

Lunch Choices:
Rice/Salsa
Veggie soup
Sweet potato
Salad w/low fat dressing

B-fast Ideas;
Scrambled Eggs
Any fruit
Canadian bacon


I need to stick to my list! I can add healthy choices. This will help me reach my goals of health eating by identifying the foods I can go to when I'm hungry. This list will help me choose wisely. I might not stay within my 2000 calories per the day but I need to stick to my list. Eventually, I can work on lowering calories.

I'm going to print out my list and stick it on the frig. This way I will have a reference for when I'm hungry. I can see my choices and see if I come up with other healthy options to add to my list! Try it with me.. lets see how we do! A challenge!

Today:
B-fast: 1 cinn bagel w/ smart butter (250)
           2 med bananas  (200)

Lunch:  1 c. Rice/salsa (300)
                  Apple (100)

Snack banana (100)
          Apple (100)

Dinner: Rice, cheese and broccoli

The hardest part of my day... Snacks and dinner. The hours between 1 and 7pm... Time to make some changes.. Time to work on those healthy eating goals

Calories...

I have noticed I gain weight when I take it easy or skip a workout. I had a week back when classes started where I thought biking was a good substitute from running or the cross ramp. Wrong! I still ate the same, but didn't burn as many calories.

I need to start counting calories again. I've been allowing myself to eat bread, have sugary treats, ice cream, cake, pie, etc.. While my weight goes up and down.. I need to drop a few pounds I've gained.

I logged back on to Caloriecounter.com. I then remembered, my plate.com which is what the government recommends for good nutrition. Might need to check that website out too.

I do track my food but don't stop to figure out how many calories I am consuming. I'm sure I under-estimate and I need to stop doing that!.

On another subject... I had to workout by myself today. Steve stayed home to sleep. It was sooo hard. I wanted to quit, give up and go home. I stuck it out .. worked hard and am glad I burned 700 calories..

What Doesn't Kill You... Will Make You Stronger

I remember the first time I wanted to train for a running race. I had been exercising for 11 months on a regular basis working my way up to an hour of cardio on the Cross Ramp. That previous winter I spent an hour most days cross country skiing from December to the middle of March. I certainly had enough cardio to begin training to run on pavement.

It was a big step for me. I didn't like running for the most part. I avoided the treadmill at all costs. My only goal was to be able to run the whole 3.2 miles. I didn't want to walk it. I wanted to run.

The first day I went out to run, I just ran slowly.. only 3x's around our little block to run a mile. After 1 week, I increased to 2 miles, or 6x's around our little block. I was getting tired of running around and around so the 3rd week, I added the trail behind our house. Gradually, I worked up to running the whole neighborhood. almost 3 miles. I ran that fall. I ran that 3.2 miles in some 25 minutes and 25 seconds or something like that. A great time.

The first time I ran in a race, I didn't train at all. Well, I did do cardio in the gym and I had been cross country skiing but I didn't actually build up miles running outside like I did for this race. I would not recommend anyone doing a race without training.

It didn't kill me to build up running little by little. I didn't feel awful or sore after. I did it slowly, by adding miles little by little.

Running does make me feel stronger. Even when I swam competitively, I never felt that strong. There is something about running that changes you.. It's not going to kill you.. but it will make you feel and be stronger!

Take Control Of Your Future

It's time to act. It's time to take control of your future. There are great health consequences for not taking control of ones health. As you age, your body loses flexibility, mobility, muscle strength and the list goes on.

Look to your own immediate family health. Are your parents over weight? You have an 80% chance of being over weight yourself. Do you want to follow that same path?

In my "past" family.. I am the only one that cares about my heath. They all choose to do nothing and it shows. They are obese and unwilling to change poor eating habits which consist of McDonald's every day as a part of their diet among other fast food places. The couch, TV and Internet are their friends. The only activity they choose is watching their kids/grand children participate in sports. Should I care what they choose to do? Nope! We only need to care about our own health. We only need to take control of our own future and our own lives. What we can learn from others is what to do, and what not to do.

I took control of my future. I take control every day that I choose to workout. I take control when I make good food choices and I take control when I just don't watch my kids participate in sports, but do it with them.

How are you going to take control of your future? Or are you letting your future.. decide your path? With no control.. no plan.. no action.. no care... ? Is that what you need? Is that how you see yourself?

You and only You have the power to take Control of your future.. Make a plan and stick with it! You can do it.. Take a good hard look at the people around you.. who do you want to be? The couch person or the active person? It's your choice!

Morning Plan .. Exercise 101 Tip

I go to bed each night thinking about my morning exercise plan. I decide what time I am getting up to exercise. It's all based on time. What to I have to do that day. How much time do I have and how early do I need to get up to accomplish my exercise goals.

I had a plan last night to sleep in this morning until 6:30am. I wanted to stay up till 10pm last night and I didn't want to get up at 4:30am. I still woke up at 4:45 am, so I could have gotten ready and gone to workout. I had a different plan. My plan was to run outside. It's going to be another nice fall day. I want to run outside and enjoy the fall leaves and to run outside in the fresh air.

I still have not gone for my run. I plan to go right after Logan gets on the bus. This will give me plenty of time to workout for 2 hours if I choose. It will be warmer outside. The sun will be shining. I will love my run.

The only down fall to my plan is that it will be late in the morning. I will have had time to sit around for 2 hours. I will be hungry and want to eat. I will need to eat this morning before I workout since I am starting so late. I'm not crazy about eating then working out, but today I need to eat. I also will need to eat something before I run my half marathon since that too starts at 9am and I will need to be up by 6am that day. It's good practice for my stomach as I usually don't like food sloshing around.

Starting my exercise later in the day gives me plenty of time to talk myself out of it. It's important to me to stick to my plan. I made the decision the night before knowing the consequences of waiting to workout. I know I prefer to workout right when I get up, before I've eaten and before I give myself a chance to talk myself out of doing it.

I know I could skip a workout. I know I should take rest days. I know myself and my goals. I know I don't want to gain weight. I know I like to eat. I know I like the feeling when I workout. I know I had my plan set for the day. I know it was a choice I made. A choice I need to stick to. A choice I made for me.

To make exercise work and to stick with it. Make a plan the night before. Don't try to do what I am doing today by putting off exercise until a later time. Make exercise the first thing you do when you wake up.

Here is a little Exercise 101...  tip.

1. Make a exercise plan the night before.
2. Figure out how early you need to get up to workout for X amount of time.
3. Set the alarm and get up. Don't go back to bed!
4. Plan wake up time.. 30 minutes to include 15 minutes of stretch time
5. Stretch..Stretch.. stretch...
6. Go do cardio.. 15, 30, 45, 1 hr, 2 hrs.. just do something!
7. Lift weights 15, 20, 30 minutes or more a day
8. Eat B-fast
9. Start the rest of the day, feeling great.
10. Repeat, repeat, repeat every day!

Lesson Learned The Hard Way!

I always try to tell my kids to not learn things the hard way. As a parent, we have life experiences that we can share with our children, so they don't have to go through the same mistakes. The choice is to take the advice or to ignore it.

In running, I wish there was someone giving me advice, so I would not have to learn the hard way. Seems every step of the way, I've had to figure out things myself. I do read articles but tend to ignore the advice until some event happens to change my mind. Black toe nails, blisters, workout pants that slide down as I run, poor fitting running shoes.. the list goes on...

I ran 13 miles yesterday. Your feet, toe nails and anything that can and will rub on you will. I now know why runners wear sports bras. I have 2 very raw, rubbed marks from the under-wire in my bra from running. It started to rub this summer in one spot, but was not that bad. I'd switch bras and it would not get worse. Now there is no denying the fact,  I do need to get a sports bra or risk deep open sores. I thought sports bras were  just to keep you from bouncing too much. A problem I really don't have any longer since losing weight. Now I know.. go out and buy the right clothing. It's worth the investment.

Is there more life running lessons? Yes.. I will have more Ah, ha moments where I wish I had someone giving  me advice. It looks like, I'll be learning the hard way..