Friday, December 31, 2010
Looking back at my successes and failures over the past year, over all it was pretty good. I was consistently active for the majority of the year. I started out with a bang losing 1-2 pounds a week until about April where I plateaued. I had a lull until I joined Booty Camp in June and then saw some major improvements where I was at my smallest size in my adult life in July. That was pretty awesome... I bought this dress at BEBE and was SOOO excited to get dressed up for my friends wedding.
It was in August that things started to crumble when I took on new projects at work and I started staying late and not eating well. It was during that time that I realized what it meant when people said "life got in the way". Since then I have probably gained back 10-20 pounds but I am getting back on the horse.
For 2011, I am committing to making my lifestyle stick and not revert back to the "old" me when life gets busy. I will plan as much as possible to always make me a priority by making the time to exercise and eating properly on a regular basis. Once you get into the groove it's actually easier and you feel so much better!
I wish you all a Happy New Year and hope all your fitness dreams come true in 2011!
My goal is to make this year the last year I have to lose weight, once it's gone it will be a matter of maintaining my weight!
Monday, December 27, 2010
My Activity Action Plan:
Exercise 4-5 times a week. This can include running twice a week, Hoy Yoga at least once a week and I am looking into starting Kick Boxing with a friend of mine. I am also going to go back to Booty Camp once the warmer weather rolls around as I really enjoyed the outdoor aspect as well as the motivation I got from working out in a group because you never wanted to be the last or the slowest person during the drills.
My Nutrition Plan:
I have been reviewing the Flat Belly Diet book as this was a great source of information regarding nutrition and ensuring healthy fats are a part of every meal. I was also going through their recipes and my WW cookbook to find some new dishes to try. I ended up going back to some of my old favorites but at least I know what I need to be cooking again.
My Mental Game Plan:
If you have ever tried to change your lifestyle or lose weight then you know that this is a mental game as much if not more than a physical or food game. In my opinion, losing weight is 90% mental and 10% what you eat and how much you exercise. If you are not in the right head space than it doesn’t matter how many salads you eat or calories you burn you will not get to be where you really want to be. I know I use to self-sabotage myself and end up yo-yoing for months at a time. If I lost the weight and actually was skinny, they who was I? I wasn’t the fat one in the family and I didn’t have all the extra pounds to hide under.
My mental game plan is to continue following the lessons I learned when I read the Beck Diet Solution. The lessons in this book gave me the tools I needed to train my brain to think like a thin person, something I never thought I could do or would ever be! But I know I have success when I follow the lessons I learned working through this book.
I realized that for me, losing weight and having a balanced healthy life doesn’t come from one source but many. I have tried many different approaches in the past and the what works best for me is taking the bits and pieces of information that I could relate to or that really had an impact on me and apply them to my life as I choose to, I also realized that the things that work for me may not work for my friends or anyone else and everyone has to find their way through this game. I also have learned that just because something worked for me in the past, doesn’t mean that it will work for me today or tomorrow. Life is about moving forward but remembering the lessons you learned along the way, the weight loss game is no different.
Sunday, December 26, 2010
I have learned that you need to have a plan in order to accomplish the things you want to otherwise, they are just hopes and dreams…with a plan, you can do anything. Reading her blog reminded me how important it is to have a fitness plan in place otherwise time passes by and you look in the mirror and probably one of two things have happened…you stay the same or usually in my case week by week a little more weight is added on. If I am not on a plan or have some specific goals in mind I tend to have weight-loss amnesia and seem to forget the consequences for eating things that are less than healthy or at this time of year just overeating in general.
I have been flip flopping as to what I want to do get active again on a regular basis. A friend and I have been talking about signing up for kick-boxing in January but we haven’t confirmed anything yet. I feel like if I don’t sign up for something soon more time is going to keep passing by and my jeans are going to get tighter.
Kick-boxing is a potential option for at least once a week. I think this will be great for self confidence as well as some self defense training I plan to keep Yoga going at least once a week. That leaves regular cardio to keep the heart rate up.
Sunday, November 21, 2010
I miss booty camp and the regular workout and the commitment I felt when I was going. I miss how good, empowered and confident I felt when I was going twice a week. I need to find something that fills the void and started thinking about getting a trainer to personally kick my butt.
I had dinner with one of my very best friends last week and during the evening she encouraged me to get back to working out regularly. She reminded me how much happier I was and she told me how much she enjoyed reading my blog. She has certainly been one of my cheerleaders and I always appreciate her support. So on this note my goal is to map out a new plan. I ran tonight so yoga tomorrow and volleyball tuesday is what I am thinking so far for this week.
Ali this entry is for you ;)
Tuesday, October 19, 2010
I was just reading Oprah's Big Book of Happiness. The chapter I am on is about two women who yo-yo'ed losing and gaining 40lbs (it also talks about the Beck Diet etc and I picked it up at Indigo for 9.99 in the discount section). In the book it said that people who watch their weight are walking encyclopedias for weight loss. This is what inspired me this morning to track my breakfast and remember that I know what I need to do to get back on track. I know what I need to do to lose weight and live the healthy lifestyle I embraced not so long ago. I know I felt better physically and emotionally when I was tracking my calories and working out regularly.
I have weighed myself since sometime in July or August. I was planning on not stepping on the scale any time soon and using my clothes as the determining factor but I am wondering now if that will just continue to allow me to not be fully engaged in a healthier lifestyle. I admit that I previously got too wrapped up in what the scale said. I guess what I need to work on is not letting the scale control me, but use it as a tool, it is after all just another gauge.
I have always said that I am an "all of nothing" kind of girl. When I quit smoking (almost four years ago) I knew that I would never be a social smoker, ever! Once in a blue moon I might light a cigarette for some one but that is where it stops. Thinking about it now, this has been like a relapse in quitting smoking for me...the fog is clearing as the pants get tighter and I am realizing that I need to get back in the game. I have been sitting on the bench long enough. I entered my calories in my tracker today for the first time in a long time and will get a run in today before volleyball.
Monday, July 19, 2010
I started out with different types of gym memberships, I had joined the YMCA, mademoiselle spa and fitness one numerous times always with that enthusiasm that lasts during the first three weeks then fizzles out. I tossed the gym memberships and they are gone for good. Sounds crazy I know but don't worry they have been replaced.
Next, I had to make room in the "diet strategy" tray. I gave away all my WW pamphlets and various plans and reading material for that program. I tossed all my weekly trackers and my score cards with the stickers. I also said no more meetings or points or all the whole wheat carbs I can eat. I also cancelled my membership at the metabolic centre. No more sessions and weekly weigh-ins...that stress is enough to drive anyone to overeat!
So, with all that gone...here's what remains. I have a gym in my basement, I have weights and a treadmill and can't make any excuses about not wanting to go out once I get home from work, or I "forgot" to pack my gym bag. Plus I can work out any time I want.
Besides exercising at home I have added a bunch of activities to my arsenal against weight gain. I love going to hot yoga and always feel better after a class. For the past month and a half I have been going to booty camp and will continue through August as well. I also have picked up rollerblading again this summer and will be playing volleyball again in the fall.
Next, I started tracking my calories first using Fitday. It also tracked weight and measurements and provided some fairly good reports. I now use My Food Diary (MFD) and love love love it! It has a great database and I can add to it really easily. It also stores weight and measurements and has reports but it also has a few other resources and I can't forget, one of the most important features, the forums! I participate in monthly challenges, have a couple of progress threads and have met some excellent people who have certainly helped keep me on track. I have also got a bunch of great information there as well...more to come on that. This tool has certainly been one of the most important that I could have, and they have a mobile version which leads me to my next tool.
My blackberry has been a lifesaver, with the use of the MFD mobile app, surfing the forums, tracking my daily foods as well as the rest of the smart phone features. I would not have been as successful without it.
Something else the forum has provided is great feedback and reviews on books that have really helped others. One that has been instrumental in my progress has been the Beck Diet Solution. This book teaches you how to think like a thin person, I'm not kidding... It really really does and yes, they really do think differently than a fat person the secret is out! Another book I heard about was the Flat Belly Diet. This book stresses the importance and needs around your body and healthy fats (mono unsaturated fatty acids - mufas).
Now, about those oreos...those got replaced as well. I am not saying that I never eat junk food anymore cause I would be lying. But, what I have done is replace many of my favorite snacks with healthier options. I will snack on baked chips not fried or I make cookies from scratch so I can control the ingredients and make substitutions. I also opt for rice cakes or popcorn and 100 calorie snack sized products are my best friends these days. I have also incorporated a lot of other foods I didn't eat before such as black beans and chick peas, avocado, dark chocolate (no more milk chocolate) and quinoa.
So that's what's in my weight loss toolbox, what's in yours?
Monday, July 12, 2010
Before that summer I had spent my time rollerskating up and down our street in my white and purple skates. Yes, I said rollerskates, remember those and the roller-rinks they use to have? And don't forget the popular Saturday afternoon or birthday party's spent at the rink. In the winter I took to the basement and skated around in circles. I wasn't exactly light on my toes...okay I'm still not but I just loved the feeling of cruising along the basement floor or on a freshly paved school playground. I was so excited when they resurfaced our street!
Fast forward twenty years and I'm still strapping the skates (and wrist guards) on and gliding my way along the beach path that stretches between Burlington and Hamilton. I use to get up at around sunrise on the weekend and head down to the waters edge. The lake is like a mirror at that time of day, usually there is a slight breeze and just a few other early risers along the path. Thinking about it now makes me want to set the alarm for Saturday morning...we'll see. ;)
I made my way down to the usual parking lot just past the lift bridge Saturday morning. I had my water bottle and MP3 player ready to go, strapped on the skates and hit the path. It was around 11:00 am by the time I got down there but the path traffic wasn't too busy. The weather was perfect and there was a good breeze in the air. I made my way along the path eying up my favorite yards, went past the go-kart track and hutches. People were already enjoying the patio at Baranga's and I could smell the hot dogs cooking at the beach side grill. With each stride I got closer to the loop where I usually take my first gulp of water and turn around to make my way back. Down at that end there are some great big trees and a few spots where the path is cool and shady. I usually slow down a little there but I don't stop. If I stop my feet feel like there are 10lb weights strapped on them and it makes getting going that much harder. I was feeling a little tired but pushed at the end making my way back to the parking lot, what a great workout!
I think I completed the 15km in a new record time of 54mins 30 second. I should start keeping a log. I know the first time out with my heart rate monitor had a time of 58mins so that's about a 4 minute improvement already.
I have skated in a few fund-raising efforts over the years and hope to do participate in more in the years to come. If you are a bike rider or rollerblader and have done the Heart and Stroke - Ride for Heart then you know how awesome it is to have one of busiest highways in Canada opened up just for you!
keep them doggies rollin' ;o)
Friday, July 9, 2010
On Monday June 7th we made our separate ways over to the elementary school where the classes are held. The session is organized in blocks, we warm up, do strength training, cardio then cool down and stretching. The night started off with squats, squats and more squats. We squatted out way into the cardio portion of the night that was a blend of running and jumping. We finished off with some interval running and tomato faces. Next up, we were off to rip our abs. Our trainer warned us she LOVED squats, lunges and you guessed it...planks!!!
We hit the mats and got into position with 60 seconds on the clock. Yeah right I thought... who was she kidding! She called out go! I raised myself on my forearms and toes and almost instantly I felt the burn. It wasn't long before I started shaking and collapsed down to my knees and then down on to my belly. I gave it another weak attempt but I was done. After the planks we stretched it out and we were finished for the night.
I walked a little funny for the few days following that night and missed the second session that week due to a cold I had picked up that first night.
Fast forward three weeks and 6 more camps to our last class on Wednesday, June 30. We did yup you guessed it, more squats. We did a set of 10 ran, set of 20, ran, set of 30, ran, set of 40, ran then worked our way back down to the set of ten. 160 squats later we did a circuit cardio session with sets of push ups, ladders, skipping, marching and of course burpees! We did three or four rounds of the circuit and then completed the night with the fit test. I missed it initially so this was my only time but plan to see an improvement when I run it again at the end of July. I finished running back and forth across a soccer field, 20 lunges and 20 sit ups and 20 more squats (I think) in 4:34.
Last session night after night we worked on planks and I was so happy that on the second last night I held the plank for the full 60 seconds! I spent the minute grumbling and grunting but I wasn't giving up! I felt my abs starting to shake but I held on and pushed my tail bone out more to try and get more space between me and the mat. Let me tell you, it felt great once she called time and I dropped to the ground!
Even after all the torture we subjected ourselves to for those four weeks, we didn't hesitate to sign up for the July session!
I have to hand it to Ali, when ever I suggest some new exercise adventure she is always the first to reply and say she'll be there! She really helps make camp fun and we encourage each other to push that little bit harder... We know what buttons to push to get the other that little bit madder or energized to push and get through that set! I'm so glad she joined the booty camp army too!
With this weeks extreme heat alert, you know what I am talking about if you live in and around the GTA, camp was canceled last night. I went Monday and it was H O T but still a great workout! Last night I made my way down to the cool basement and popped in the booty camp DVD and proceeded to kick my own butt for the night. It will be good to get back to camp next week and I am looking forward to working out in the outdoors again.
Wednesday, July 7, 2010
This is the story of how I finally came to the decision that enough was enough, the time had come to lose the weight for good!
How this new journey began...
The date was December 2007 and the scale was tipping at 220lbs. My husband and I were having dinner with my parents and uncle who was visiting for the holidays. My uncle is a type-2 diabetic. During the course of the meal, he began significantly perspiring, he looked as though he had just walked out of the shower. I called his name repeatedly and looked at my father in horror asking if we needed to call 911. It took a few minutes for my uncle to come around and after he said he had just taken too much of his insulin medication.
It was that night, that dinner that put me on my path to loosing weight and living a healthier life. Seeing my uncle go through that diabetic episode made me realize what my future had in store for me if I didn't act now. I started working out immediately and I started tracking my calories and exercise daily to keep my on track.
Fast forward two years...
I certainly feel like a different woman, more confident and I have a much better self esteem even compared to a year ago. I am on my way to losing the rest of the weight and I know it will happen because I believe in myself and I am making the necessary changes, physically, emotionally and mentally that are required for me to be successful.
Time goes by, you might as well make the most of it...
Today is July 7, 2010. I have now been at this for 2.5 years and it's definitely getting easier. Eating properly and exercising 4-5 days a week is now my norm and I like that. I have seen a loss over 20lbs since the start of the year bringing my total loss to 62lbs and about 30 inches from around my whole body. I am so lucky to have had the wake up call when I did that holiday season back in 2007 other wise I don't think I would be sitting here, not on this site and definitely not at this weight.