Today I stepped on the scale and a magically number appeared. Too dramatic? Well, I swear it felt magical. I am down 40 pounds!
For quick references, the following weigh 40 pounds: a canoe, a small child, four+ bowling balls, two car tires, two and a half 19" flat-screen televisions...enough. Just wrap your mind around that for a second and imagine that you had been carrying any of those 40 pound weights around, feeling tired and overworked, and you finally got to put them down. That's how much weight we're talking about. *insert ridiculous happy dance*
Ok, if that isn't enough I have removed 160 pounds of knee joint stress. Crazy?! Yes. I read recently that for every pound you lose you lose four pounds of knee joint stress. So my frame is under less strain.
More? Alright. I've officially lost well over 10 percent of my starting weight. They say you greatly improve your health, from your risk of diabetes to heart disease, with that amount of loss. Pretty amazing.
So today I'm extremely happy to see that number. This is going to be a long journey, that much is obvious by now. It has taken eight months to lose 40 pounds. But I'm feeling that I'm ok with that. For one thing, I have developed a lifestyle that I'm happy with. I'm not miserable or deprived. I eat well and exercise. And I'm so much happier. I didn't realize that would happen. Working out has managed my stress and improved my mood. It's amazing how making a few changes can affect parts of your life you really never considered tied to exercise.
Last week, I had a nice moment. I think I've mentioned before that I do strength training at a women's gym where I am weighed and measured once a month. I officially jumped to the middle weight-loss board this month! So I'm approaching the higher end of this gym's success stories. Is it shallow that I am beaming with pride? Because I am.
The next point: running really helps with weight loss. I am completing my first month of training three times a week for the 5k, so this was the first time I've been measured as an amateur runner. I lost 7.5 inches in a month! That's a lot more than my average change! My body is being reshaped by my interval training, but my weight isn't changing as drastically as my measurements. I encourge you all to measure your progress by measuring yourself and weighing. You can't always tell which numbers will change. Sometimes working out adds muscle and in effect weight since muscle weighs more than fat. But muscle is more compact than fat which leans you out. Measuring yourself can show that you're still headed in the right direction. We've just got to be patient and realize this is a process.
So that's my warm, fuzzy post. I so often complain and seek perspective through this blog so I feel you deserved something bright and hopeful. And I'm thanking God for the bright spot, because sometimes the hard times really verge on overwhelming as I continue to grow into a healthier person in mind and body.
Be encouraged! There's a lot to be gained from staying the course. And this is a lifetime commitment or nothing at all, right? Because it won't stick if we can't change for good.
Your friend who is a canoe, a small child, four+ bowling balls, two car tires, or two and a half 19" flat-screen televisions lighter,
Erin
Quote of the day:
PATIENCE
Let's be realistic here.
You won't drop two jean sizes in one day.
You won't lose 50 pounds in one month.
You are going to binge every now and then.
You will go a day or two without working out.
Your weight is going to fluctuate here and there.
You're going to try some new techniques and some won't work.
You're a human being.
Sometimes you fail.
But nothing great is ever accomplished without a few obstacles.
JUST KEEP GOING!
Tuesday, May 29, 2012
Wednesday, May 23, 2012
Ramblings (Erin)
Each time I train to run, it really shows me how out of shape I am. It's physically and mentally hard to keep running when you're a little winded and a little pained and all of those ailments may worsen because you still have half an hour to go.
I look at other runners in the gym, and some of them look like gazelles. They're so graceful and poised. I hate them a little. But mostly I want to be them. So I'll keep training so I can get there eventually.
(I'm writing a little aimlessly today. I don't have some big point to make, and I haven't had any break-throughs to share. I just wanted to write, whatever may come out will surprise us both.)
Running is an experience. It's about pushing through your walls. And let me tell you, I have some walls! But I'm learning a lot of obstacles are surmountable. They just may not be EASILY surmountable. It's less like a chick flick and more like an Indiana Jones movie, really. You have to stop talking so much and really get your hands dirty in the process.
And you have to have faith in the process. Whatever you're doing--whether it's trying to eat better or train for a 5k, whatever you can insert here as a work in progress--seems hard when you're not good at it yet and it's still unnatural. But you have to believe that the work you're putting into making it happen is going to actually make it happen. You need an effective method of getting there. And you need, just as desperately, to be able to trust the process and commit yourself to following it.
So I'm keeping the faith. I do believe that my running is going to improve in both distance and ease. I am just not at the fun part yet. I'm still laying the foundation for the fun part by building up my stamina.
Lately, when I'm sore or a little disappointed at how far I have to go, I imagine what it will feel like to run a 5k. Ok, jog a 5k. Who are we kidding here? But I do imagine what it would be like to make it all the way to the finish line. I imagine what I would look like - from my expression to my pace to my adorable sunglasses (girly girls need accessories, even in fitness fantasies). And it really makes me proud.
I'm not there yet, but I am on my way. And I can hang in there until I become the girl jogging across the finish line.
The deeper I get into both getting in shape and eating well, the more I see how necessary it is to surrender. And build habits. Because this stuff isn't naturally motivating. You just have to decide that it isn't an option to skip the gym or eat crappy food (unless it's scheduled in, you know how I feel about my occasional splurges). And you have to find a new normal. My new normal spaghetti is much leaner than my old normal spaghetti. My new normal sweet treat is less than half the calories of the old normal. It takes time and willingness to open up and change. But that old way of doing things wasn't very nice to me. (Extra pounds to carry around and slow me down from pursuing life. MUCH more expensive work clothing than my fit friends buy. Need I go on? We know this list.) So I think I'll stick with the new normal.
I sincerely hope everyone is finding creative ways to stay on track and create a new normal. This isn't easy, and there are setbacks. But the longer you hold on, the easier it becomes to hold on. And the more you embrace this as a new way of life and stop thinking of it as a temporary fix, well, the better the odds this is going to change everything long term. That's how I deal with setbacks, I realize that's just part of growing into this. It's not about being perfect, it's about learning to live better for life. No one is perfect at anything from day one or I would've been able to write in cursive and ride a bike a lot quicker back in the day. You just keep trying.
In a lot of ways I feel like an oyster right now, working this inner irritation into something beautiful. And this has brought up a lot of issues for me to work through.
One thing that has always bothered me is how discounted overweight people are in our society. It's seen not just as a part of your appearance but, sometimes, as a character flaw. And I hate that. I always want to tell people, if I had a discipline problem I wouldn't be a graduate-educated professional. And if every thin friend of mine who ate badly and didn't exercise gained weight, you would be amazed.
But the truth is I haven't made great decisions in this area of my life, however disciplined I've been otherwise. I have friends who have made the same decisions (with food and exercise) without gaining weight. And, yeah, that seems a little unfair...or a LOT unfair. But I have to play with the hand I'm dealt. So I'm trying to get myself in line with that and do what's best for me.
Ok, but I'm not done ranting yet. I wish it weren't about being thin or thick...whatever terms you want to use...but sometimes it is. And, worse still, sometimes it is because I let it be. I think the whole thing would work out much better if we could live in the movie Shallow Hal and you really could judge a book by its cover. But that's not the case.
The worst moment I've had with this is just after I finished grad school and headed off to a conference to network and look for a job. I was in Chicago for the week to shake hands and get advice. At one point I spoke with a head hunter. His advice? Lose weight. Flat out. He said people always ask for a thin candidate, though they could never write that on a job posting.
*sigh*
So I realize weight really does hold me back, though I'd rather believe it doesn't. Man I went to a dark place...and I don't know how to dig my way back to the light of day, to be honest.
Ok, one more thing. Maybe there are a lot of superficial, self-righteous people who will discount a person based on looks and weight. But I hope we won't discount ourselves. Because it's so true that no one can make you feel inferior without your consent. (Thank you, Eleanor.) We set our own value in life by what will and won't accept from others.
Ok...really...what can I talk about so I don't leave this whole thing in a pit of depression? OH! Ok...I've got it. This morning I went to the gym BEFORE work. You morning people are thinking that sounds completely normal. You kindred spirits of mine who despise any time before 9 a.m. get that this is torturous.
I had NO idea that people spoke in complete sentences at 5:30 a.m.! :) A few of the women at the gym were actually peppy. And the whole time one thing kept running through my head: Don't fall asleep! Stay awake! You can't sleep on the leg press...or the stair stepper...or that really annoying dip machine.
Sometime after I got home and showered I felt better. But how do you people work out so early?! I really wouldn't have except that my night is so jam packed. It was work out before sunrise or not at all. Glad I managed to make it.
Anyway, hope everyone is making this week count. Here are a few laughs for making it through my rambling. :)
I look at other runners in the gym, and some of them look like gazelles. They're so graceful and poised. I hate them a little. But mostly I want to be them. So I'll keep training so I can get there eventually.
(I'm writing a little aimlessly today. I don't have some big point to make, and I haven't had any break-throughs to share. I just wanted to write, whatever may come out will surprise us both.)
Running is an experience. It's about pushing through your walls. And let me tell you, I have some walls! But I'm learning a lot of obstacles are surmountable. They just may not be EASILY surmountable. It's less like a chick flick and more like an Indiana Jones movie, really. You have to stop talking so much and really get your hands dirty in the process.
And you have to have faith in the process. Whatever you're doing--whether it's trying to eat better or train for a 5k, whatever you can insert here as a work in progress--seems hard when you're not good at it yet and it's still unnatural. But you have to believe that the work you're putting into making it happen is going to actually make it happen. You need an effective method of getting there. And you need, just as desperately, to be able to trust the process and commit yourself to following it.
So I'm keeping the faith. I do believe that my running is going to improve in both distance and ease. I am just not at the fun part yet. I'm still laying the foundation for the fun part by building up my stamina.
Lately, when I'm sore or a little disappointed at how far I have to go, I imagine what it will feel like to run a 5k. Ok, jog a 5k. Who are we kidding here? But I do imagine what it would be like to make it all the way to the finish line. I imagine what I would look like - from my expression to my pace to my adorable sunglasses (girly girls need accessories, even in fitness fantasies). And it really makes me proud.
I'm not there yet, but I am on my way. And I can hang in there until I become the girl jogging across the finish line.
I sincerely hope everyone is finding creative ways to stay on track and create a new normal. This isn't easy, and there are setbacks. But the longer you hold on, the easier it becomes to hold on. And the more you embrace this as a new way of life and stop thinking of it as a temporary fix, well, the better the odds this is going to change everything long term. That's how I deal with setbacks, I realize that's just part of growing into this. It's not about being perfect, it's about learning to live better for life. No one is perfect at anything from day one or I would've been able to write in cursive and ride a bike a lot quicker back in the day. You just keep trying.
In a lot of ways I feel like an oyster right now, working this inner irritation into something beautiful. And this has brought up a lot of issues for me to work through.
One thing that has always bothered me is how discounted overweight people are in our society. It's seen not just as a part of your appearance but, sometimes, as a character flaw. And I hate that. I always want to tell people, if I had a discipline problem I wouldn't be a graduate-educated professional. And if every thin friend of mine who ate badly and didn't exercise gained weight, you would be amazed.
But the truth is I haven't made great decisions in this area of my life, however disciplined I've been otherwise. I have friends who have made the same decisions (with food and exercise) without gaining weight. And, yeah, that seems a little unfair...or a LOT unfair. But I have to play with the hand I'm dealt. So I'm trying to get myself in line with that and do what's best for me.
Ok, but I'm not done ranting yet. I wish it weren't about being thin or thick...whatever terms you want to use...but sometimes it is. And, worse still, sometimes it is because I let it be. I think the whole thing would work out much better if we could live in the movie Shallow Hal and you really could judge a book by its cover. But that's not the case.
The worst moment I've had with this is just after I finished grad school and headed off to a conference to network and look for a job. I was in Chicago for the week to shake hands and get advice. At one point I spoke with a head hunter. His advice? Lose weight. Flat out. He said people always ask for a thin candidate, though they could never write that on a job posting.
*sigh*
So I realize weight really does hold me back, though I'd rather believe it doesn't. Man I went to a dark place...and I don't know how to dig my way back to the light of day, to be honest.
Ok, one more thing. Maybe there are a lot of superficial, self-righteous people who will discount a person based on looks and weight. But I hope we won't discount ourselves. Because it's so true that no one can make you feel inferior without your consent. (Thank you, Eleanor.) We set our own value in life by what will and won't accept from others.
Ok...really...what can I talk about so I don't leave this whole thing in a pit of depression? OH! Ok...I've got it. This morning I went to the gym BEFORE work. You morning people are thinking that sounds completely normal. You kindred spirits of mine who despise any time before 9 a.m. get that this is torturous.
I had NO idea that people spoke in complete sentences at 5:30 a.m.! :) A few of the women at the gym were actually peppy. And the whole time one thing kept running through my head: Don't fall asleep! Stay awake! You can't sleep on the leg press...or the stair stepper...or that really annoying dip machine.
Sometime after I got home and showered I felt better. But how do you people work out so early?! I really wouldn't have except that my night is so jam packed. It was work out before sunrise or not at all. Glad I managed to make it.
Anyway, hope everyone is making this week count. Here are a few laughs for making it through my rambling. :)
Monday, May 21, 2012
Habits v. Willpower (Erin)
Just read this: http://thechart.blogs.cnn.com/2011/10/28/weight-loss-key-is-habits-not-willpower-says-weight-watchers-chief/
The President and CEO of Weight Watchers International shared his secret for losing weight and maintaining the weight loss: habits. It's a good read if you have a couple of minutes.
I LOVE his perspective. He basically said once you train yourself to follow a workout schedule and to eat in a certain way you start to do those things without thinking. It makes sense.
Most of us have routines we don't disrupt. We take the same route to work every day. We drop off our dry cleaning at the same shop. We order Chinese food from the same restaurant. We take a shower at the same time. It's one of the hard things about changing your lifestyle for the better - you have to break your routine and try different things. But once you've created a new way of doing things that becomes normal at some point. And that's what creates long-term success.
So it's a good thought for a Monday: keep building better habits. Stand by them. Because one day they will be the new normal for you. And maybe you'll be able to follow that healthy routine without thinking very hard. I know it takes a long time to get to that point, but isn't that something to strive for?!
The only note I want to add to this is that we need new habits we can see lasting a few decades. That's one of the main reason I don't support extreme dieting - you just can't sustain that. No one is going to eat 800 calories a day and workout 20 hours a week for the next 50 years. So make positive changes in the way you eat and exercise that you can stick with. It's good to be challenged, but it's terrible to set yourself up to fail.
The President and CEO of Weight Watchers International shared his secret for losing weight and maintaining the weight loss: habits. It's a good read if you have a couple of minutes.
I LOVE his perspective. He basically said once you train yourself to follow a workout schedule and to eat in a certain way you start to do those things without thinking. It makes sense.
Most of us have routines we don't disrupt. We take the same route to work every day. We drop off our dry cleaning at the same shop. We order Chinese food from the same restaurant. We take a shower at the same time. It's one of the hard things about changing your lifestyle for the better - you have to break your routine and try different things. But once you've created a new way of doing things that becomes normal at some point. And that's what creates long-term success.
So it's a good thought for a Monday: keep building better habits. Stand by them. Because one day they will be the new normal for you. And maybe you'll be able to follow that healthy routine without thinking very hard. I know it takes a long time to get to that point, but isn't that something to strive for?!
The only note I want to add to this is that we need new habits we can see lasting a few decades. That's one of the main reason I don't support extreme dieting - you just can't sustain that. No one is going to eat 800 calories a day and workout 20 hours a week for the next 50 years. So make positive changes in the way you eat and exercise that you can stick with. It's good to be challenged, but it's terrible to set yourself up to fail.
Friday, May 18, 2012
Running Progress/Getting (Literally) All Bent Out Of Shape (Erin)
Since today was a run day, I told myself if I could just get through the workout in one piece I'd go to Whole Foods as a treat. And that worked!
When you combine the distance of my intervals, I ran half the first mile and a little more than 1/4 of the second. Not bad for me. And, let me tell you, it takes all I've got to do that. I thought I'd take a picture of my pace now so that I can look back at it in six months and see how much I've improved. I suggest that to anyone. It gets hard to keep going to the gym when you know it's going to be grueling, but when you can see how far you've come it's inspiring.
On a related note, I envy those runners who make it look easy. They glide; they have perfect posture; they keep a bounce in their step. I'm just so not there yet. Practice until you get it, right?
You know how I mentioned that quote about if you still look cute after a workout, you're not doing it right? Here's proof I'm doing it right:
Not a dot of makeup and a serious sweat stain - that's not cute. But that's what progress looks like! I know it's a little gross, but I actually pay attention to my sweat stains. That's the worst one yet. And even grosser, that made me so proud! You know you're working hard when your shirt needs to be wrung out afterward. Ok, now I'm going to stop with indelicacies. Moving on...
As I mentioned, I treated myself for making it through training by going to Whole Foods. They were having a sale of 91% lean beef patties. And I LOVE a good burger. But you know I can't just come out of there with ground beef...so...
I found corn tortillas that are 45 calories each! I thought they'd be good for a lightened version of huevos rancheros. Here are a couple of recipes I'm eyeing, but I'll probably put my own spin on it. I had them with a little beef/bean mixture that blew my mind at brunch recently. So I'll probably have to tweak either of these recipes to make use of a small portion of my lean beef.
http://www.myrecipes.com/recipe/huevos-rancheros-with-queso-fresco-10000000577202/
http://www.tastebook.com/recipes/3129455-Huevos-Rancheros
I also found:
Cashew butter?! How great does that sound? It has 183 calories and 6g protein for the packet. I love cashews so I thought I'd try to slather this over a slice of high fiber toast for breakfast one morning and pair that (hopefully) mind-blowing toast with a banana.
Ok, then there was:
Goat cheese! One ounce is 70 calories. This kind has a garlic/herb flavor to add a little spice. The plan is to roast some vegetables with a drizzle of olive oil and spread goat cheese over either a whole wheat pita or tortilla that I can put the veggies into.
You KNOW I had to buy lunch while I was there.
I definitely got my protein and veggies in! It was great!
Now that we've talked food and exercise, I've got to tell y'all...I screwed up for about 24 hours. It started Wednesday night and didn't end until last night.
I got into that state of mind where I was craving certain foods I don't eat very often. For me, I can go 2-3 days feeling that way and not act on it. Because a lot of cravings are transient. I've learned to try to wait them out. You give it ten to thirty minutes and it's over, at least most of the time. But sometimes it's a substantial craving. So if I'm still feeling that way 2-3 days in, I figure out how to work something into my meals. Usually that works. I either take my once-a-week cheat meal (where I can go a little over on calories and it's ok), make a healthier version of the food I'm craving, or save enough calories to have it without going over budget.
Yeah. Ok. Sometimes it doesn't work out that way. Like Wednesday. It didn't work out that way AT ALL Wednesday. Instead, I drove to a steakhouse and had a 10 oz steak with cheese fries. Then yesterday, just when I thought I could just say dinner Wednesday was a full-out cheat meal and move on, I went to a graduation dinner for a friend. That's when the cajun pasta with alfredo sauce happened. And the buttery bread. It was just a hard time.
I got into that state of mind where I was craving certain foods I don't eat very often. For me, I can go 2-3 days feeling that way and not act on it. Because a lot of cravings are transient. I've learned to try to wait them out. You give it ten to thirty minutes and it's over, at least most of the time. But sometimes it's a substantial craving. So if I'm still feeling that way 2-3 days in, I figure out how to work something into my meals. Usually that works. I either take my once-a-week cheat meal (where I can go a little over on calories and it's ok), make a healthier version of the food I'm craving, or save enough calories to have it without going over budget.
Yeah. Ok. Sometimes it doesn't work out that way. Like Wednesday. It didn't work out that way AT ALL Wednesday. Instead, I drove to a steakhouse and had a 10 oz steak with cheese fries. Then yesterday, just when I thought I could just say dinner Wednesday was a full-out cheat meal and move on, I went to a graduation dinner for a friend. That's when the cajun pasta with alfredo sauce happened. And the buttery bread. It was just a hard time.
I've got to tell you, that happens. I wish I were a perfect person who craved asparagus and ground turkey 100 percent of the time, but I'm not. I'm a foodie. And I'm trying to find a balance so I can eat well 90+ percent of the time and still find room for indulgences (in moderation). But there are going to be things that come up. And I'm going to have days (in a row) where I mess up. I'm not going to lie about it or try to make myself seem any more noble and disciplined than that. The only thing I can say is it's not failure until you give up trying. If you're still trying it's just a setback. AND the most important thing we can change is how often we eat the higher-cal/fat foods. I, personally, hope to eat well most of the time and keep an active lifestyle so that my healthy habits far outnumber my unhealthy ones.
So I'm holding on, and praying that I'll never fail. Setbacks are manageable.
As a response to my 24-hour madness, I'm trying to spend some time thinking of my favorite meals so I can find healthier versions I might enjoy just as much. And I'm trying to be sure I keep my stress under control. Stress, for me, can lead to bad behavior.
A few positive things I've done this week are to finish my workouts on schedule and look into a new ways of exercising. Thanks to a discount site I got six yoga sessions for $25. I've been wanting to try yoga for a long time because it's supposed to be great for easing lower back pain and stress. This studio has beginners classes AND candle-light yoga. Can you imagine how awkward but mostly relaxing it would be to stretch by candle light? I just hope it's not overwhelming. Because I don't know how bendy I am. You know what they say, bend it don't break it! I need to be sure my instructor understands that!
Hope everyone is hanging in there! Some days are easier than others, but we're ok as long as we keep going. Right? I think so. Here's to a good weekend!
Monday, May 14, 2012
Bento (Erin)
Lately, I feel like I'm on autopilot. It is starting to get to me. I'm trying to figure out how I can shake things up.
That in mind, let's talk about bento lunch boxes. Have you seen them? Bento is a Japanese tradition. It's a meal served out of a "box" with several compartments. I don't know the exact science of this--if there is a one--but I have observed that people usually fill one compartment with fruit, one or two with vegetables, and a large compartment with the main course. Here's something I found online that illustrates a bento lunch box:
The first thing that struck me about this kind of lunch is how much variety you have. You're not just taking one large serving of a main dish and calling it a day. Something about having several different kinds of healthy food in portions appeals to me. It's a lot less boring.
I see a lot of mothers using this method to pack lunches for their children. In fact, they get pretty artistic. Some have fashioned Sponge Bob out of food. (Google images for bento lunches will blow your mind if you have five minutes.) I digress.
The main points I've taken away from researching bento boxes is that they are designed to help you:
1)keep an eye on portion size,
2)incoporate variety, and
3)make room for vegetables and fruit.
I am considering buying a bento box, but I think you can learn enough from the concept that actually having a box might not be necessary.
Here are a couple of sites I'm browsing for recipe ideas:
http://www.eatinginabox.com/2012/04/italian-light-2-bento.html
http://www.laptoplunches.com/healthy-lunches-bored.php
http://justbento.com/
Today's menu includes:
BREAKFAST
--one homemade Scottish oat muffin (modified from this recipe: http://www.bobsredmill.com/recipes_detail.php?rid=1233)
I added 1/4 c. raisins, more shredded carrot, and the other half of the banana. It wasn't heaven in a muffin, but it definitely had a lot going for it nutritionally so I was ok with it being somewhat bland. I got six jumbo muffins out of the recipe, clocking in at about 350 calories with 10g protein, 8g fiber.
LUNCH
Subway. Yep, that easy. Sometimes a girl rolls out of bed and feels lucky to have half dried her hair before hitting the pavement. So I took the easy way out with lunch. I had breakfast and snacks packed and ready, but lunch is a different story.
DINNER
I made ground chicken tacos last night with leftovers to last days. I intended to bring this for lunch, but uhhh...you see that even my hair got a limited time commitment this morning. You KNOW if you can't do your hair, you sure as heck can't pack all those ingredients needed for the perfect taco. I'll have spinach and sour cream on my taco with a side of beans and a few chips. (A bag of chips has made it inside my house again...somebody pray!) My favorite tortillas have 71 calories and double-digits in the fiber content. I've found them at Wal-Mart and Kroger if anyone's interested.
I don't get spinach and herb, but you can maybe recognize the logo from this picture.
SNACKS:
1/2 c. blueberries
1 apple
1/2 serving almonds
2 c. skim milk
I am still training for the 5k, though I don't have much to report on that front. The main thing I'm focused on at this point is just taking the next step. My goals for the week are:
1) Follow my nutrition plan every day through Saturday (when I'm planning to have a lenient dinner). Run 3 times. Weight train 3 times.
2) Find a different way to work out one day this week to break up the monotony. Yoga? Biking? Not sure what yet.
3) Make a lighter version of cheese fries. I have a MAJOR craving.
4) Catch up on sleep. (I get cranky and hungry when I'm tired, and going out of town last weekend threw my sleep cycle completely off track.)
One for the road:
That in mind, let's talk about bento lunch boxes. Have you seen them? Bento is a Japanese tradition. It's a meal served out of a "box" with several compartments. I don't know the exact science of this--if there is a one--but I have observed that people usually fill one compartment with fruit, one or two with vegetables, and a large compartment with the main course. Here's something I found online that illustrates a bento lunch box:
I see a lot of mothers using this method to pack lunches for their children. In fact, they get pretty artistic. Some have fashioned Sponge Bob out of food. (Google images for bento lunches will blow your mind if you have five minutes.) I digress.
The main points I've taken away from researching bento boxes is that they are designed to help you:
1)keep an eye on portion size,
2)incoporate variety, and
3)make room for vegetables and fruit.
I am considering buying a bento box, but I think you can learn enough from the concept that actually having a box might not be necessary.
Here are a couple of sites I'm browsing for recipe ideas:
http://www.eatinginabox.com/2012/04/italian-light-2-bento.html
http://www.laptoplunches.com/healthy-lunches-bored.php
http://justbento.com/
Today's menu includes:
BREAKFAST
--one homemade Scottish oat muffin (modified from this recipe: http://www.bobsredmill.com/recipes_detail.php?rid=1233)
I added 1/4 c. raisins, more shredded carrot, and the other half of the banana. It wasn't heaven in a muffin, but it definitely had a lot going for it nutritionally so I was ok with it being somewhat bland. I got six jumbo muffins out of the recipe, clocking in at about 350 calories with 10g protein, 8g fiber.
LUNCH
Subway. Yep, that easy. Sometimes a girl rolls out of bed and feels lucky to have half dried her hair before hitting the pavement. So I took the easy way out with lunch. I had breakfast and snacks packed and ready, but lunch is a different story.
DINNER
I made ground chicken tacos last night with leftovers to last days. I intended to bring this for lunch, but uhhh...you see that even my hair got a limited time commitment this morning. You KNOW if you can't do your hair, you sure as heck can't pack all those ingredients needed for the perfect taco. I'll have spinach and sour cream on my taco with a side of beans and a few chips. (A bag of chips has made it inside my house again...somebody pray!) My favorite tortillas have 71 calories and double-digits in the fiber content. I've found them at Wal-Mart and Kroger if anyone's interested.
SNACKS:
1/2 c. blueberries
1 apple
1/2 serving almonds
2 c. skim milk
I am still training for the 5k, though I don't have much to report on that front. The main thing I'm focused on at this point is just taking the next step. My goals for the week are:
1) Follow my nutrition plan every day through Saturday (when I'm planning to have a lenient dinner). Run 3 times. Weight train 3 times.
2) Find a different way to work out one day this week to break up the monotony. Yoga? Biking? Not sure what yet.
3) Make a lighter version of cheese fries. I have a MAJOR craving.
4) Catch up on sleep. (I get cranky and hungry when I'm tired, and going out of town last weekend threw my sleep cycle completely off track.)
One for the road:
Thursday, May 10, 2012
Pamper Me (Erin)
It seems to me when we start trying to get healthy and lose weight we start thinking in terms of the future a lot. What will I look like? What will I wear in a year? What will I finally be able to do? That takes the sweetness out of where we are by comparison. It's becomes about what -will- be instead of what is.
In an effort to enjoy where I -am- I've started trying to pamper myself here and there on the level I always imagined I'd pamper myself when I'm at my goal and maintaining. Now that I have, I don't know why I didn't start this a long time ago.
There's just something about being spoiled that changes a person's outlook. Whether it's a bubble bath or a pedicure, afterward I always feel like a million bucks. And it motivates me to take care of myself, because I value the work I'm putting in.
That all leads to my little present to myself. *rubs hands together in anticipation* I've gotten that itch to change my hair. Is that a woman thing or what? So...I'm getting highlights! I decided it's a good way to celebrate my progress and enjoy myself. Especially when you consider I'm 90% sure the highlights are going to be in the red family. I have always secretly wanted to be a redhead, so we'll see how this look turns out...and how much feistier it makes me.
I encourage everyone to find one form of pampering they can enjoy over the weekend. If you're not set on anything in particular, here are a few of my favorite things to do:
**I can be cheap. Well, when I'm not at Whole Foods or a salon I can be cheap. One of my favorite things to do in cheap mode is buy a $1 face mask and rent a chick flick. Hello, guilty pleasure.
**Take a bubble bath. With music. And candles. My biggest complaint about the house my roommate and I rent is the bathtubs are terrible. Anyone past the age of five cannot sprawl out properly. Who designed these things?! I digress. If you have a nice tub, take a bath for the rest of us. :)
**Go on a $10 shopping spree. I love to do this. You can get your favorite little things that you probably pass by most of the time -- I always eye lip gloss, a magazine, skinny cow chocolate, nail polish, a new eyeshadow. It's fun to see what you come out of the store with.
**Buy fake eyelashes. I don't know a single woman who doesn't look stunning with fake eyelashes. And it's a nice way to get in touch with that part of you that loves old Hollywood. Our Sephora has free lessons on how to apply them, may end up taking a lesson soon.
**Ok. I'm going to admit it. I am. I can trust you, right? *eyes you suspiciously* One of my FAVORITE things to do when my roommate is away is crank the music up and dance around in the middle of the living room. There may also be some singing involved. Maybe. And it feels sooo wonderful!
**This is something I wasn't aware of until recently, but some community centers offer dance lessons and even dances. For my last birthday, I paid $12 for an hour-long waltz lesson followed by three hours of open dance floor. That's a fun night! You can dress up and have a fancy date or girls night. (As a single girl, I took Tony. Poor Tony has to be best friend/fake boyfriend more times than not. It was a hilarious night because he's such a perfectionist. So just when I'd said, "We don't have to learn the turn. Let's just do this box step." He answered, "Damn it, Erin! We're doing the turn. Just give me a second. Now, which foot goes back with this box step?" People are hilarious when outside of their element. We were both laughing and swaying off beat 20 minutes in, totally content.)
**Ok, back to me being cheap sometimes. I really like going by TJ Maxx and picking around. Last time I was there I bought a whole wheat bread mix and some fancy coffee. (I have NEVER made homemade bread. My parents used to make it when I was a kid, and I have these wonderful memories of them waking me up to taste a little if I had fallen asleep while they were cooking. I thought it'd be fancy to make a loaf of bread for dinner with friends some night.)
**Browse a book store while sipping hot tea or a skinny cappuccino.
**Find a makeup vendor in the mall that gives free makeovers. It's fun to see how someone else does your makeup, and you can pick up a few tips when they're decent at it. Just don't blame me if you overspend...or look like a clown. But please don't overspend. (I actually did this last time I had a job interview. I hit a vendor and got myself polished up. It was nice, especially since I regularly throw money at Clinique for foundation and concealer. I thought of it as my customer appreciation day.)
In an effort to enjoy where I -am- I've started trying to pamper myself here and there on the level I always imagined I'd pamper myself when I'm at my goal and maintaining. Now that I have, I don't know why I didn't start this a long time ago.
There's just something about being spoiled that changes a person's outlook. Whether it's a bubble bath or a pedicure, afterward I always feel like a million bucks. And it motivates me to take care of myself, because I value the work I'm putting in.
That all leads to my little present to myself. *rubs hands together in anticipation* I've gotten that itch to change my hair. Is that a woman thing or what? So...I'm getting highlights! I decided it's a good way to celebrate my progress and enjoy myself. Especially when you consider I'm 90% sure the highlights are going to be in the red family. I have always secretly wanted to be a redhead, so we'll see how this look turns out...and how much feistier it makes me.
I encourage everyone to find one form of pampering they can enjoy over the weekend. If you're not set on anything in particular, here are a few of my favorite things to do:
**I can be cheap. Well, when I'm not at Whole Foods or a salon I can be cheap. One of my favorite things to do in cheap mode is buy a $1 face mask and rent a chick flick. Hello, guilty pleasure.
**Take a bubble bath. With music. And candles. My biggest complaint about the house my roommate and I rent is the bathtubs are terrible. Anyone past the age of five cannot sprawl out properly. Who designed these things?! I digress. If you have a nice tub, take a bath for the rest of us. :)
**Go on a $10 shopping spree. I love to do this. You can get your favorite little things that you probably pass by most of the time -- I always eye lip gloss, a magazine, skinny cow chocolate, nail polish, a new eyeshadow. It's fun to see what you come out of the store with.
**Buy fake eyelashes. I don't know a single woman who doesn't look stunning with fake eyelashes. And it's a nice way to get in touch with that part of you that loves old Hollywood. Our Sephora has free lessons on how to apply them, may end up taking a lesson soon.
**Ok. I'm going to admit it. I am. I can trust you, right? *eyes you suspiciously* One of my FAVORITE things to do when my roommate is away is crank the music up and dance around in the middle of the living room. There may also be some singing involved. Maybe. And it feels sooo wonderful!
**This is something I wasn't aware of until recently, but some community centers offer dance lessons and even dances. For my last birthday, I paid $12 for an hour-long waltz lesson followed by three hours of open dance floor. That's a fun night! You can dress up and have a fancy date or girls night. (As a single girl, I took Tony. Poor Tony has to be best friend/fake boyfriend more times than not. It was a hilarious night because he's such a perfectionist. So just when I'd said, "We don't have to learn the turn. Let's just do this box step." He answered, "Damn it, Erin! We're doing the turn. Just give me a second. Now, which foot goes back with this box step?" People are hilarious when outside of their element. We were both laughing and swaying off beat 20 minutes in, totally content.)
**Ok, back to me being cheap sometimes. I really like going by TJ Maxx and picking around. Last time I was there I bought a whole wheat bread mix and some fancy coffee. (I have NEVER made homemade bread. My parents used to make it when I was a kid, and I have these wonderful memories of them waking me up to taste a little if I had fallen asleep while they were cooking. I thought it'd be fancy to make a loaf of bread for dinner with friends some night.)
**Browse a book store while sipping hot tea or a skinny cappuccino.
**Find a makeup vendor in the mall that gives free makeovers. It's fun to see how someone else does your makeup, and you can pick up a few tips when they're decent at it. Just don't blame me if you overspend...or look like a clown. But please don't overspend. (I actually did this last time I had a job interview. I hit a vendor and got myself polished up. It was nice, especially since I regularly throw money at Clinique for foundation and concealer. I thought of it as my customer appreciation day.)
Wednesday, May 9, 2012
Let Them Eat Cake (Erin)
Today my coworkers brought in a cake to celebrate the award our boss earned. I blogged about the planning stage of this celebration earlier, and now I’m able to say I didn’t eat a bite! It’s a good feeling.
One of my work buddies came by my office after the festivities and said, “Erin, no cake? It was so good!” He gave me a devilish smirk, knowing I’m trying to avoid junk food at least 90 percent of the time. He can’t help but tease. And it didn’t’ bother me at all. Thank God for the times it doesn’t even feel like a sacrifice to walk on by the dessert table!
Last night I increased my run time and decreased my walk time while training for the 5k. It felt amazing. I wasn’t sure I was ready to do it, but once I got on the treadmill and set that incline I told myself I’d just try. And it wasn’t too much for me once I set my pace.
My roommate got to see me drenched in sweat, beaming with pride after the workout. She said, “Erin, this might not be a good thing for your personality. You always push everything to the limit, thinking you can handle it.” Funny. Ok, and true. I can’t leave well enough alone. But I think that’s why I am following a plan with running. I don’t just go in thinking I’ll do what feels good. My current plan is to do interval running/walking. If you break a mile up into portions, I run an eighth of the way then follow that by walking an eighth of the way (repeat) until I reach the one mile mark. Then I run a sixteenth of the way and walk three sixteenth of the way for the second mile. By that time I’m about spent. Eventually I’ll work up to three miles in intervals, accomplishing my goal when I can run 3.1 miles straight.
On the food front, I don't have anything unusual to share. I slid back into my stir-fry routine this week. I tend to go long periods making a stir-fry for dinner. It’s just so quick! And after a long day, quick and easy meals make the evenings easier to manage. I throw together various veggies, a KFC grilled chicken breast, and 1 tsp olive oil…and it is amazing.
As someone who has been around the block a time or two, I’ve noticed that motivation changes over time. I try to pray and commit to building habits that are strong enough to sustain themselves, even when motivation wanes. But who doesn’t love feeling motivated and not just moving forward mindlessly? So…I’ve found a new motivation in the past week: making goals to accomplish before my 30th birthday (next year). Since I love lists, here are some of my must-dos before 30:
**Run a 5k.
Ally and I have registered for a 5k that’s scheduled for November. I’m working toward being ready to jog the entire race!
**Rock a cocktail dress.
One thing my inner diva would love to do is have a semi-formal birthday party for my 30th. And I would be so, so excited to rock a cocktail dress to my party. I’ve always been a girly girl, and this would absolutely be a treat for me. Cute heels. Jewel-toned dress. Big earrings. I’m there. It’s very likely I will not have reached my goal weight by that point, but I will probably be within 30 pounds of it. And I think you can find a way to rock a cocktail dress at any weight, really.
**Try yoga.
I have always wanted to be part of a beginner’s yoga class. I’ve mentioned before that I tend to be a little high strung, so any workout with a reputation for easing stress catches my eye.
**Go on a weekend trip.
There’s nothing like heading out of town for a long weekend with people you love to be around. I think the 5k might have to count for this goal, too, since we’re heading out of state to run. I’d like to bring a few of my favorite people to enjoy that time with me.
Hope you’re making today count! I know I’m trying…cake-free!
One of my work buddies came by my office after the festivities and said, “Erin, no cake? It was so good!” He gave me a devilish smirk, knowing I’m trying to avoid junk food at least 90 percent of the time. He can’t help but tease. And it didn’t’ bother me at all. Thank God for the times it doesn’t even feel like a sacrifice to walk on by the dessert table!
Last night I increased my run time and decreased my walk time while training for the 5k. It felt amazing. I wasn’t sure I was ready to do it, but once I got on the treadmill and set that incline I told myself I’d just try. And it wasn’t too much for me once I set my pace.
My roommate got to see me drenched in sweat, beaming with pride after the workout. She said, “Erin, this might not be a good thing for your personality. You always push everything to the limit, thinking you can handle it.” Funny. Ok, and true. I can’t leave well enough alone. But I think that’s why I am following a plan with running. I don’t just go in thinking I’ll do what feels good. My current plan is to do interval running/walking. If you break a mile up into portions, I run an eighth of the way then follow that by walking an eighth of the way (repeat) until I reach the one mile mark. Then I run a sixteenth of the way and walk three sixteenth of the way for the second mile. By that time I’m about spent. Eventually I’ll work up to three miles in intervals, accomplishing my goal when I can run 3.1 miles straight.
As someone who has been around the block a time or two, I’ve noticed that motivation changes over time. I try to pray and commit to building habits that are strong enough to sustain themselves, even when motivation wanes. But who doesn’t love feeling motivated and not just moving forward mindlessly? So…I’ve found a new motivation in the past week: making goals to accomplish before my 30th birthday (next year). Since I love lists, here are some of my must-dos before 30:
**Run a 5k.
Ally and I have registered for a 5k that’s scheduled for November. I’m working toward being ready to jog the entire race!
**Rock a cocktail dress.
One thing my inner diva would love to do is have a semi-formal birthday party for my 30th. And I would be so, so excited to rock a cocktail dress to my party. I’ve always been a girly girl, and this would absolutely be a treat for me. Cute heels. Jewel-toned dress. Big earrings. I’m there. It’s very likely I will not have reached my goal weight by that point, but I will probably be within 30 pounds of it. And I think you can find a way to rock a cocktail dress at any weight, really.
**Try yoga.
I have always wanted to be part of a beginner’s yoga class. I’ve mentioned before that I tend to be a little high strung, so any workout with a reputation for easing stress catches my eye.
**Go on a weekend trip.
There’s nothing like heading out of town for a long weekend with people you love to be around. I think the 5k might have to count for this goal, too, since we’re heading out of state to run. I’d like to bring a few of my favorite people to enjoy that time with me.
Hope you’re making today count! I know I’m trying…cake-free!
Tuesday, May 8, 2012
Digging In (Erin)
I'm digging into my research lately so I can adjust to the challenges popping up. That seems to be my method of survival.
Rather than blather on, I thought I'd share what I'm reading and what's motivating my runs lately.
What I'm Reading:
** http://www.webmd.com/fitness-exercise/guide/4-keys-weight-loss-success
The National Weight Control Registry follows 4,200 successful "losers" who have maintained weight loss. There are four commonalities they share, according to this article.
** http://www.shape.com/lifestyle/mind-and-body/6-unconventional-ways-treat-sore-muscles
Ways to treat sore muscles. (Running has to be done right to avoid pain. My goal is to run three days a week, with a day between sessions to let my body recover. Usually I do weight training on the days I don't run, so I do have sore muscles here and there.)
** http://fitnesstips101.com/articles/importance-weight-training-programs/
A quick and dirty article about the benefits of weight training. Two quick notes a lot of my girlfriends ask about: 1) Lifting weights won't bulk you up as a woman. We don't have the hormones that would cause that effect. It will tone you, but you won't look like a man. 2) Building muscle mass will increase the amount of calories you burn at rest. Yes, at rest. So you naturally burn more calories per day.
** http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html
Nutrition for runners.
My Sugar-Coated-Pop Running Playlist:
Feel So Close - Calvin Harris (my current favorite) http://www.youtube.com/watch?v=ZXfeXq8Uuo8
More - Usher http://www.youtube.com/watch?v=1tUH_MHgSeU
Save Me - Nicki Minaj http://www.youtube.com/watch?v=ry_ILomQk6Q
It Girl - Jason Derula http://www.youtube.com/watch?v=gbFllvUICKo&feature=related
Glad You Came - The Wanted http://www.youtube.com/watch?v=YUJP9Zt5ZaE&feature=related
Wild Ones - Flo Rida/Sia http://www.youtube.com/watch?v=nqC76CqGhjU&feature=related
Stronger - Kelly Clarkson http://www.youtube.com/watch?v=hRpGYN7C0qk&feature=related
Rather than blather on, I thought I'd share what I'm reading and what's motivating my runs lately.
What I'm Reading:
** http://www.webmd.com/fitness-exercise/guide/4-keys-weight-loss-success
The National Weight Control Registry follows 4,200 successful "losers" who have maintained weight loss. There are four commonalities they share, according to this article.
** http://www.shape.com/lifestyle/mind-and-body/6-unconventional-ways-treat-sore-muscles
Ways to treat sore muscles. (Running has to be done right to avoid pain. My goal is to run three days a week, with a day between sessions to let my body recover. Usually I do weight training on the days I don't run, so I do have sore muscles here and there.)
** http://fitnesstips101.com/articles/importance-weight-training-programs/
A quick and dirty article about the benefits of weight training. Two quick notes a lot of my girlfriends ask about: 1) Lifting weights won't bulk you up as a woman. We don't have the hormones that would cause that effect. It will tone you, but you won't look like a man. 2) Building muscle mass will increase the amount of calories you burn at rest. Yes, at rest. So you naturally burn more calories per day.
** http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html
Nutrition for runners.
My Sugar-Coated-Pop Running Playlist:
Feel So Close - Calvin Harris (my current favorite) http://www.youtube.com/watch?v=ZXfeXq8Uuo8
More - Usher http://www.youtube.com/watch?v=1tUH_MHgSeU
Save Me - Nicki Minaj http://www.youtube.com/watch?v=ry_ILomQk6Q
It Girl - Jason Derula http://www.youtube.com/watch?v=gbFllvUICKo&feature=related
Glad You Came - The Wanted http://www.youtube.com/watch?v=YUJP9Zt5ZaE&feature=related
Wild Ones - Flo Rida/Sia http://www.youtube.com/watch?v=nqC76CqGhjU&feature=related
Stronger - Kelly Clarkson http://www.youtube.com/watch?v=hRpGYN7C0qk&feature=related
Monday, May 7, 2012
A Few Changes (Ally)
Another Monday weigh-in, another two pounds down. I am so pleased with how my body is reacting to my training schedule for the 5K. It just keeps me motivated to keep on trying and pushing. I thought that since these two pounds mark my 40 pound loss I would do something on the changes I've seen so far.
The most noticeable change is my confidence. I've never had the confidence that I pretend to have. :) I hold myself back a lot because I am afraid of being judged based on my weight. Singing is one of my favorite things to do, and my favorite way to worship my Savior. I quit singing about 4 years ago, and never picked it back up. I was scared of how people would view me. I started singing again around November/December of last year (when I started losing weight). The first time I sang my hands went totally numb from anxiety. I was so scared my legs were shaking and when I finished my hands were all crazy with numbness. My weight loss has triggered a confidence boost. I am so thankful for that reason alone. Yesterday I sang at a gospel homecoming for my town, in a big auditorium, filled with people. Sure I was still a bit nervous, but not near at much as in the past. I sang at Easter at my church and was so nervous I broke out with a rash all over my face. It was pretty sad. My Mom used to do the same thing when she had anxiety. She would break out in a rash over her chest, I wish mine would have been in a place I could cover up!
Another change is my knees. Being overweight for so long, my poor knees felt it. Only 40 pounds down, and already my knees feel tons better. Literally, weight has been lifted and for that my legs and knees thank me.
I wish I would have gone to the doctor before I started so he could check my blood pressure, cholesterol, and so on. I would love to see the actual changes. I know that I've improved those things though. My uncle found out two weeks ago he has high cholesterol. He also has a history of heart disease in his family. Naturally, he decided to go on a diet. My aunt called to tell me what the doctor recommended he eat to lower his cholesterol, I was surprised to find that I already enjoy most of these foods because of my lifestyle change. Oats, fish, skim milk (I drink almond because I do not like dairy milk), and nuts are what his doctor ordered, and these are all a staple of my diet now. He also recommended more veggies (not fried the way we southerners like!). Erin and I both try to fit in as many veggies as we can. They are both delicious and filling.
I am so excited about the healthy changes we have made. I know our lives have improved in so many ways. I'll have to keep a collective list so that when I reach my goal I will share all the advantages. All of these reasons make me want to push harder and never give up.
The most noticeable change is my confidence. I've never had the confidence that I pretend to have. :) I hold myself back a lot because I am afraid of being judged based on my weight. Singing is one of my favorite things to do, and my favorite way to worship my Savior. I quit singing about 4 years ago, and never picked it back up. I was scared of how people would view me. I started singing again around November/December of last year (when I started losing weight). The first time I sang my hands went totally numb from anxiety. I was so scared my legs were shaking and when I finished my hands were all crazy with numbness. My weight loss has triggered a confidence boost. I am so thankful for that reason alone. Yesterday I sang at a gospel homecoming for my town, in a big auditorium, filled with people. Sure I was still a bit nervous, but not near at much as in the past. I sang at Easter at my church and was so nervous I broke out with a rash all over my face. It was pretty sad. My Mom used to do the same thing when she had anxiety. She would break out in a rash over her chest, I wish mine would have been in a place I could cover up!
Another change is my knees. Being overweight for so long, my poor knees felt it. Only 40 pounds down, and already my knees feel tons better. Literally, weight has been lifted and for that my legs and knees thank me.
I wish I would have gone to the doctor before I started so he could check my blood pressure, cholesterol, and so on. I would love to see the actual changes. I know that I've improved those things though. My uncle found out two weeks ago he has high cholesterol. He also has a history of heart disease in his family. Naturally, he decided to go on a diet. My aunt called to tell me what the doctor recommended he eat to lower his cholesterol, I was surprised to find that I already enjoy most of these foods because of my lifestyle change. Oats, fish, skim milk (I drink almond because I do not like dairy milk), and nuts are what his doctor ordered, and these are all a staple of my diet now. He also recommended more veggies (not fried the way we southerners like!). Erin and I both try to fit in as many veggies as we can. They are both delicious and filling.
I am so excited about the healthy changes we have made. I know our lives have improved in so many ways. I'll have to keep a collective list so that when I reach my goal I will share all the advantages. All of these reasons make me want to push harder and never give up.
Update (Erin)
Ally and I have been reflecting over our journey so far. It's been a ride. If you've been following this blog, you know there have been a few low points along the way. But there have been an overwhelming number of successes since last October.
When you set out to change your lifestyle for the better, you don't realize the domino effect it will have. Yeah, I've learned to cook healthfully and work out. But it's so much more than that. I've learned to stand my ground. I've learned to consider the big picture in my decisions more accurately than I ever had before. And I've gained so much from the experience of taking better care of myself.
One thing I've mentioned before is that a friend told me she admired the way I carried my head a little higher when I started working out more seriously. It's amazing to me that learning to discipline yourself and make demands of your own body can impact your confidence as much as it has for me. I do hold my head higher now. And it's not because I look like a supermodel (not even close), it's because I take pride in what I'm capable of doing when I strive for something better. And all this striving and accomplishing has taught me to trust myself a little more and to expect great things...because they're possible!
I have become a better advocate for myself. When you make up your mind that you're going to do the right thing, you stop letting obstacles get in the way and learn to cut a path right through them. And that process has a learning curve, but you do see yourself grow stronger as you practice tackling challenges. By doing so, you teach yourself and the people around you that you're not to be taken lightly. You can't be a "yes" man and be successful at taking care of yourself. There are too many times you have to stand up to pressure to eat bad food or skip the gym for you to be someone's doormat.
My stress level is lower! I'm on the tightly-wound side of the spectrum, but eating well and especially working out have really improved my ability to unwind and let things go. I never realized how much stress physically affected me. As a woman, I tended to talk it out or watch a movie to distract myself from the bad day blues. But I always noticed that my guy friends go shoot some hoops or run when they're under pressure. Now that I'm a (reluctant) gym rat I get it. When you exert yourself it works out a lot of the tension your body holds.
There are a million other improvements, but I will stop there. I just want to encourage everyone to take the time to reflect on how greatly investing in your health and well-being improves your life. This journey toward a better life requires that you grow in character and strength. And that growth changes everything, not just a number on the scale.
I made six goals for myself last week, quick update on how those went.
1) Do NOT get off plan, even with the social gatherings scheduled for the week. Stay strong, only allow one cheat meal.
I made it! I had one cheat meal, and I was ahead of the game before that dinner. I ended up working out hard the morning of, and I didn't go over my calorie limit by much.
2) I haven't been running outside YET. I will run outside before the weekend is over.
I made it to the track and completed a full training session! It was a lot harder than running on a treadmill, but I'm glad I was able to get out and gauge how my body handles it.
3) Find a healthy(ish) burger recipe that can be worked into my plan and have a friend over for burgers and baked fries.(I've had a craving for a burger all week!)
Yep! I made burgers with 96% lean ground beef, homemade guacamole, and swiss cheese. I found some excellent wheat buns from Nature's Own. (http://www.naturesownbread.com/products/BunsAndRolls/100WholeGrainSandwichRolls/) On the side, I baked homemade spicy fries. It was great, and Tony had no complaints. (There is a plate underneath, but it's clear.)
4) Go to Zumba Thursday to de-stress.
Check! I went to Zumba Thursday night and Saturday morning, and it definitely took the edge off. There's just something about dancing around/making a fool of yourself that works every time. Saturday morning, I had a little invader. A four-year-old boy joined his Mom for Zumba, and he kept trying to sneak around and steal my keys! If Zumba didn't keep me running, he did. (It's bad when a four year old threatens to outsmart you. :) )
5) Clean. I'm so serious about this I've added pressure. My friends are coming over Saturday night so it really has to be done for me to save face. (Does your house get junky when you're stressed at work, too? I mean seriously. I actually tripped over something today. You know you need to regroup when you start tripping over stuff.)
Ok, my friends were all busy except one. So I did clean, but...well, let's jump to the next goal and I'll finish there...
6) Find healthy snacks for Saturday night's festivities.
I was going to make lower-calorie cupcakes, but my I didn't figure that'd work out very well if only two of us were getting together. If you'd like to try pineapple cupcakes, you can find a lower-cal version here: http://www.skinnytaste.com/2011/04/pineapple-bliss-cupcakes.html
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Overall, it was a great weekend! Now that it's Monday again, I'm back to planning new goals. This week is going to be a little tougher because I'm planning a trip home to see family this weekend. It's hard to stay on track when I'm away. My goals are:
1) Get nearly all of my workouts in before I go home. I'll save one running session for the weekend, since I try to space them apart. I'll hit the track in my hometown on Saturday to finish my weekly exercise goals.
2) Plan a healthy meal that I can cook while I'm home. That'll take some of the pressure off to eat out and help me control a little more of the menu.
3) Talk to my family ahead of time to plan when my cheat meal will be. I know there'll be one, since I'm likely taking my Mom out for dinner to celebrate Mother's Day, but I can at least try to plan for the other meals to be manageable.
When you set out to change your lifestyle for the better, you don't realize the domino effect it will have. Yeah, I've learned to cook healthfully and work out. But it's so much more than that. I've learned to stand my ground. I've learned to consider the big picture in my decisions more accurately than I ever had before. And I've gained so much from the experience of taking better care of myself.
One thing I've mentioned before is that a friend told me she admired the way I carried my head a little higher when I started working out more seriously. It's amazing to me that learning to discipline yourself and make demands of your own body can impact your confidence as much as it has for me. I do hold my head higher now. And it's not because I look like a supermodel (not even close), it's because I take pride in what I'm capable of doing when I strive for something better. And all this striving and accomplishing has taught me to trust myself a little more and to expect great things...because they're possible!
I have become a better advocate for myself. When you make up your mind that you're going to do the right thing, you stop letting obstacles get in the way and learn to cut a path right through them. And that process has a learning curve, but you do see yourself grow stronger as you practice tackling challenges. By doing so, you teach yourself and the people around you that you're not to be taken lightly. You can't be a "yes" man and be successful at taking care of yourself. There are too many times you have to stand up to pressure to eat bad food or skip the gym for you to be someone's doormat.
My stress level is lower! I'm on the tightly-wound side of the spectrum, but eating well and especially working out have really improved my ability to unwind and let things go. I never realized how much stress physically affected me. As a woman, I tended to talk it out or watch a movie to distract myself from the bad day blues. But I always noticed that my guy friends go shoot some hoops or run when they're under pressure. Now that I'm a (reluctant) gym rat I get it. When you exert yourself it works out a lot of the tension your body holds.
There are a million other improvements, but I will stop there. I just want to encourage everyone to take the time to reflect on how greatly investing in your health and well-being improves your life. This journey toward a better life requires that you grow in character and strength. And that growth changes everything, not just a number on the scale.
1) Do NOT get off plan, even with the social gatherings scheduled for the week. Stay strong, only allow one cheat meal.
I made it! I had one cheat meal, and I was ahead of the game before that dinner. I ended up working out hard the morning of, and I didn't go over my calorie limit by much.
2) I haven't been running outside YET. I will run outside before the weekend is over.
I made it to the track and completed a full training session! It was a lot harder than running on a treadmill, but I'm glad I was able to get out and gauge how my body handles it.
3) Find a healthy(ish) burger recipe that can be worked into my plan and have a friend over for burgers and baked fries.(I've had a craving for a burger all week!)
Yep! I made burgers with 96% lean ground beef, homemade guacamole, and swiss cheese. I found some excellent wheat buns from Nature's Own. (http://www.naturesownbread.com/products/BunsAndRolls/100WholeGrainSandwichRolls/) On the side, I baked homemade spicy fries. It was great, and Tony had no complaints. (There is a plate underneath, but it's clear.)
4) Go to Zumba Thursday to de-stress.
Check! I went to Zumba Thursday night and Saturday morning, and it definitely took the edge off. There's just something about dancing around/making a fool of yourself that works every time. Saturday morning, I had a little invader. A four-year-old boy joined his Mom for Zumba, and he kept trying to sneak around and steal my keys! If Zumba didn't keep me running, he did. (It's bad when a four year old threatens to outsmart you. :) )
5) Clean. I'm so serious about this I've added pressure. My friends are coming over Saturday night so it really has to be done for me to save face. (Does your house get junky when you're stressed at work, too? I mean seriously. I actually tripped over something today. You know you need to regroup when you start tripping over stuff.)
Ok, my friends were all busy except one. So I did clean, but...well, let's jump to the next goal and I'll finish there...
6) Find healthy snacks for Saturday night's festivities.
I was going to make lower-calorie cupcakes, but my I didn't figure that'd work out very well if only two of us were getting together. If you'd like to try pineapple cupcakes, you can find a lower-cal version here: http://www.skinnytaste.com/2011/04/pineapple-bliss-cupcakes.html
-----
Overall, it was a great weekend! Now that it's Monday again, I'm back to planning new goals. This week is going to be a little tougher because I'm planning a trip home to see family this weekend. It's hard to stay on track when I'm away. My goals are:
1) Get nearly all of my workouts in before I go home. I'll save one running session for the weekend, since I try to space them apart. I'll hit the track in my hometown on Saturday to finish my weekly exercise goals.
2) Plan a healthy meal that I can cook while I'm home. That'll take some of the pressure off to eat out and help me control a little more of the menu.
3) Talk to my family ahead of time to plan when my cheat meal will be. I know there'll be one, since I'm likely taking my Mom out for dinner to celebrate Mother's Day, but I can at least try to plan for the other meals to be manageable.
Thursday, May 3, 2012
Persevere (Erin)
Last fall, a few friends decided we needed to fight against our declining metabolism and lose weight. Several people joined the gym and started going regularly. Then some fell off the bandwagon. It's funny because now that summer is approaching the same friends are trying to get back to the gym.
This may not seem like a big deal to most people, but do you know what that means? It means I've outlasted a fad! I stuck with the gym when some of my friends dropped off. And I don't mean to celebrate at anyone's expense, of course, but for me this is a BIG deal. And it's reassuring me that I'm strong enough to stay on track, whether anyone is there with me or not. We all really need to find that in ourselves. And I keep praying and committing to stay strong in this lifestyle for the rest of my life. Because it's so easy to take the easy way out.
Speaking of the gym, I did interval training to improve my running/jogging/nearly crawling last night. (This was session 2.) I added a 2% incline this go around. They say adding a slight incline improves your ability to transition from the treadmill to an outdoor course by training your body to run against land that isn't perfectly flat. I also ran more of the workout. I'm still averaging running 25% and walking 75% of the time, but I repeated the intervals. I initially did interval training for a mile (since that's what I'm trying to build endurance to run for my first goal) then walked the rest of the workout. Last night, I worked out for half an hour, running a portion of every quarter mile.
There are two things I see I'm going to have to deal with to make it through this training. One, I'm going to have to stretch before and after the workout. I should've known better than to try to skip that. Because that leads to two, shin splints. I can already tell my left shin is acting up. I'm going to look up stretches and precautions to see what I can do to keep myself as pain-free as possible.
On a non-technical note, I really love how I feel after I train. My body is energized and somehow simultaneously very relaxed. And I have a very official sweat stain that I actually take pride in. These workouts are seriously pushing me and greatly improving my fitness.
One thing running is teaching me is to push through my walls. This whole experience is showing me that in one way or another, but with running you learn to re-establish your boundaries consistently. In the moment, when you're tired and focused on your pace while you watch sweat drip off your nose, something inside wants to make that time worthwhile. So you breathe deeper and tell yourself you can persevere. And you do. It's an amazing feeling. Yeah, there's still a point where you're not fit enough to go on. But it seems like each time I get a little better. And that's the point anyway, get a little stronger, go a little farther.
Today, I have a challenge. We're having a pizza party at work because we're reviewing corporate news for the quarter. Everyone is excited, but I'm a little nervous. It's one thing to have pizza from a place that has nutritional information, another to have pizza from a local shop that does not provide nutritional information. Guess which we're ordering from? So I'm having a light breakfast and dinner and allowing myself to have two slices. I've got it worked into my daily calorie calculator already. Here's to saying no to slice number three!
Stay encouraged! Each day we can improve our situation incrementally. One day, we'll experience the full payoff.
This may not seem like a big deal to most people, but do you know what that means? It means I've outlasted a fad! I stuck with the gym when some of my friends dropped off. And I don't mean to celebrate at anyone's expense, of course, but for me this is a BIG deal. And it's reassuring me that I'm strong enough to stay on track, whether anyone is there with me or not. We all really need to find that in ourselves. And I keep praying and committing to stay strong in this lifestyle for the rest of my life. Because it's so easy to take the easy way out.
Speaking of the gym, I did interval training to improve my running/jogging/nearly crawling last night. (This was session 2.) I added a 2% incline this go around. They say adding a slight incline improves your ability to transition from the treadmill to an outdoor course by training your body to run against land that isn't perfectly flat. I also ran more of the workout. I'm still averaging running 25% and walking 75% of the time, but I repeated the intervals. I initially did interval training for a mile (since that's what I'm trying to build endurance to run for my first goal) then walked the rest of the workout. Last night, I worked out for half an hour, running a portion of every quarter mile.
There are two things I see I'm going to have to deal with to make it through this training. One, I'm going to have to stretch before and after the workout. I should've known better than to try to skip that. Because that leads to two, shin splints. I can already tell my left shin is acting up. I'm going to look up stretches and precautions to see what I can do to keep myself as pain-free as possible.
On a non-technical note, I really love how I feel after I train. My body is energized and somehow simultaneously very relaxed. And I have a very official sweat stain that I actually take pride in. These workouts are seriously pushing me and greatly improving my fitness.
One thing running is teaching me is to push through my walls. This whole experience is showing me that in one way or another, but with running you learn to re-establish your boundaries consistently. In the moment, when you're tired and focused on your pace while you watch sweat drip off your nose, something inside wants to make that time worthwhile. So you breathe deeper and tell yourself you can persevere. And you do. It's an amazing feeling. Yeah, there's still a point where you're not fit enough to go on. But it seems like each time I get a little better. And that's the point anyway, get a little stronger, go a little farther.
Today, I have a challenge. We're having a pizza party at work because we're reviewing corporate news for the quarter. Everyone is excited, but I'm a little nervous. It's one thing to have pizza from a place that has nutritional information, another to have pizza from a local shop that does not provide nutritional information. Guess which we're ordering from? So I'm having a light breakfast and dinner and allowing myself to have two slices. I've got it worked into my daily calorie calculator already. Here's to saying no to slice number three!
Stay encouraged! Each day we can improve our situation incrementally. One day, we'll experience the full payoff.
Wednesday, May 2, 2012
My Monday weigh-in went well. I am down two more pounds. For that, I am thankful. I just wish I had a magic wand to make it all easier and faster. I completely understand that this doesn't happen overnight. Like people have said in the past, "It's takes more than a day to put it on, and it'll take more than a day to take it off." I know that, but it doesn't mean I have to be happy with that.
Putting it on is so easy. I lay my lazy self in a recliner and open a bag of chips and commence with stuffing my face. Taking it off is so much harder! :) It does get easier. I actually have started looking forward to my nightly work out. It makes me feel good. I had another late night and was going to use that as an excuse to not do my work out, but I wanted to, and I felt so much better afterwards.
5K training is going well. I still cannot run a mile straight, but I am getting better and better. Building more and more endurance. My sister is training with me and we have decided to run outside at least once a week. Tomorrow is our first outside run. I can't promise great results, but I've read that running outside if much different, so I know that in order to actually do a 5K I have to practice outside. Hopefully, tomorrow will be a pretty day and we can get in some good training time.
This Friday night is a camp out for my youth group, and I am totally excited. The only thing I'm not excited about is the food. They have asked to do roasted hot dogs and s'mores. Two very tasty things that I am not about to touch. Mainly because I can never have just one s'more. Well, not exactly the s'mores, but the roasted marshmallow. I love to burn them and eat their gooey goodness right off the stick! I will make myself sick eating them. So I'm probably going to try and bring something healthy and maybe a treat other than marshmallows. Depriving myself isn't an option because that would make me want it more and probably lead to an overdose of chocolate, graham crackers, and marshmallows. I'll just have to come up with another tasty treat that I can control.
Luckily, we will also be playing lots of outside games and I will probably burn plenty of calories trying to keep with with teenagers.
I'm still working on some progress pictures, so stay tuned.
Putting it on is so easy. I lay my lazy self in a recliner and open a bag of chips and commence with stuffing my face. Taking it off is so much harder! :) It does get easier. I actually have started looking forward to my nightly work out. It makes me feel good. I had another late night and was going to use that as an excuse to not do my work out, but I wanted to, and I felt so much better afterwards.
5K training is going well. I still cannot run a mile straight, but I am getting better and better. Building more and more endurance. My sister is training with me and we have decided to run outside at least once a week. Tomorrow is our first outside run. I can't promise great results, but I've read that running outside if much different, so I know that in order to actually do a 5K I have to practice outside. Hopefully, tomorrow will be a pretty day and we can get in some good training time.
This Friday night is a camp out for my youth group, and I am totally excited. The only thing I'm not excited about is the food. They have asked to do roasted hot dogs and s'mores. Two very tasty things that I am not about to touch. Mainly because I can never have just one s'more. Well, not exactly the s'mores, but the roasted marshmallow. I love to burn them and eat their gooey goodness right off the stick! I will make myself sick eating them. So I'm probably going to try and bring something healthy and maybe a treat other than marshmallows. Depriving myself isn't an option because that would make me want it more and probably lead to an overdose of chocolate, graham crackers, and marshmallows. I'll just have to come up with another tasty treat that I can control.
Luckily, we will also be playing lots of outside games and I will probably burn plenty of calories trying to keep with with teenagers.
I'm still working on some progress pictures, so stay tuned.
Planning (Erin)
Last night, I was thinking about how you have to get your mind right to improve your lifestyle. If you don't prepare yourself mentally every little setback and challenge threatens to knock you out of the saddle.
We all have struggles, because we all had bad habits before we started trying to change. And old habits don't just give up and die, they pick at you in your weakest moments. For me, being stressed at work makes me want to go get takeout, curl up in a ball on the couch, and watch Friends for a few hours. Is that the right decision? No. (Especially when you consider my takeout would include cheese dip if we're shooting for historical accuracy here.) There are better ways I can address stress, though winding down on the coach is ok sometimes. The main problem is that I'm trying to be more active on a daily basis so I can't just lie down and eat cheese dip. But like I said, your old habits and comforts don't politely bow out of your mind when you decide to change for the better. They haunt you. You just have to learn to practice moderation and discipline yourself to make solid choices 90% of the time. New habits will start to take root as time goes by.
One thing that has really helped me avoid the trap of my old habits is being prepared. I know that if I have a bad day and feel that I don't have a lot of time and/or energy to take care of myself outside of the office or other responsibilities I'm putting myself in a compromising position. To offset that, I try to plan ahead so my meals and exercise routines can be done on autopilot.
Last night, I found myself doing a lot of pre-planning. I knew that today would be a mess. I'm at work/commuting to work from 6:15 a.m. to 6:15 p.m. Afterward, I meet friends on Wednesday nights to catch up and work on a project we have going on for the summer. So Wednesday night is tough. My solution is to do all the prep work I can beforehand. I schedule workouts so that this is an easy day, half an hour at the gym between my friends' house and my bed is pretty simple. And I let myself eat out. I'm grabbing Subway after work.
It's so easy to make excuses and exceptions, but who really wants to deal with the aftermath? I always say you have to practice moderation. You can't totally deprive yourself. And that's true. But you also can't take every opportunity to get off track. And it is so EASY to do that. So my goals for this week are:
1) Do NOT get off plan, even with the social gatherings scheduled for the week. Stay strong, only allow one cheat meal.
2) I haven't been running outside YET. I will run outside before the weekend is over.
3) Find a healthy(ish) burger recipe that can be worked into my plan and have a friend over for burgers and baked fries.(I've had a craving for a burger all week!)
4) Go to Zumba Thursday to de-stress.
5) Clean. I'm so serious about this I've added pressure. My friends are coming over Saturday night so it really has to be done for me to save face. (Does your house get junky when you're stressed at work, too? I mean seriously. I actually tripped over something today. You know you need to regroup when you start tripping over stuff.)
6) Find healthy snacks for Saturday night's festivities.
Hope this has been a good week for everyone! There's still a lot of time to make it count. :)
We all have struggles, because we all had bad habits before we started trying to change. And old habits don't just give up and die, they pick at you in your weakest moments. For me, being stressed at work makes me want to go get takeout, curl up in a ball on the couch, and watch Friends for a few hours. Is that the right decision? No. (Especially when you consider my takeout would include cheese dip if we're shooting for historical accuracy here.) There are better ways I can address stress, though winding down on the coach is ok sometimes. The main problem is that I'm trying to be more active on a daily basis so I can't just lie down and eat cheese dip. But like I said, your old habits and comforts don't politely bow out of your mind when you decide to change for the better. They haunt you. You just have to learn to practice moderation and discipline yourself to make solid choices 90% of the time. New habits will start to take root as time goes by.
One thing that has really helped me avoid the trap of my old habits is being prepared. I know that if I have a bad day and feel that I don't have a lot of time and/or energy to take care of myself outside of the office or other responsibilities I'm putting myself in a compromising position. To offset that, I try to plan ahead so my meals and exercise routines can be done on autopilot.
Last night, I found myself doing a lot of pre-planning. I knew that today would be a mess. I'm at work/commuting to work from 6:15 a.m. to 6:15 p.m. Afterward, I meet friends on Wednesday nights to catch up and work on a project we have going on for the summer. So Wednesday night is tough. My solution is to do all the prep work I can beforehand. I schedule workouts so that this is an easy day, half an hour at the gym between my friends' house and my bed is pretty simple. And I let myself eat out. I'm grabbing Subway after work.
It's so easy to make excuses and exceptions, but who really wants to deal with the aftermath? I always say you have to practice moderation. You can't totally deprive yourself. And that's true. But you also can't take every opportunity to get off track. And it is so EASY to do that. So my goals for this week are:
1) Do NOT get off plan, even with the social gatherings scheduled for the week. Stay strong, only allow one cheat meal.
2) I haven't been running outside YET. I will run outside before the weekend is over.
3) Find a healthy(ish) burger recipe that can be worked into my plan and have a friend over for burgers and baked fries.(I've had a craving for a burger all week!)
4) Go to Zumba Thursday to de-stress.
5) Clean. I'm so serious about this I've added pressure. My friends are coming over Saturday night so it really has to be done for me to save face. (Does your house get junky when you're stressed at work, too? I mean seriously. I actually tripped over something today. You know you need to regroup when you start tripping over stuff.)
6) Find healthy snacks for Saturday night's festivities.
Hope this has been a good week for everyone! There's still a lot of time to make it count. :)
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