Friday, July 30, 2010

Long Weekend!!

Today is the start of my 4 day long weekend. Today, my flex day, and then Monday is the Stat. I still had to get up at 5AM though for Biggest Winners. The last few classes we've had have been indoors. Today was another run. We ran from the studio basically down to fisherman’s warf. I find it takes me about 30 mins or so to get into the run and be able to go for a long period of time, so it was a lot of run/walking. What I have to focus on now though is transitioning from the walking back to running faster, so less recovery time. On the way back I kept telling myself I was going to run the whole way. Well I ran from fisherman’s Warf to the inner harbour without stopping and then we did stairs so there was stopping in terms of the run. But I did run all the way back to the studio without stopping after that, that is further than I have ever gone before without stopping. I burned about 700 calories on my hour run - AWESOME!! The running definitely gets me some good cardio, just have to keep practicing.

We weighed in this morning instead of Sunday because we are going to be hiking Mt. Work and will have nowhere to weigh in. So it was realistically only 5 days instead of 7 between weigh ins. But I was down another 0.8 Lbs. I'm happy with that, but was hoping for more, though I know I didn't work out on Tuesday or Thursday so I definitely could have been pushing myself harder than I was. You only get out of it what you put in, so I just have to be more focused.

On a positive note my clean eating books came today, so I will have to spend some time going through them and maybe try some recipes out.

Goal for the long weekend: Workout each day and drink enough water!

"Energy is the essence of life. Every day you decide how you're going to use it by knowing what you want and what it takes to reach that goal, and by maintaining focus"

Tuesday, July 27, 2010

A true test

So Sunday was my weigh in. I went in with no expectations, which turned out well. I lost 0.6 lbs, which I was honestly expecting. I know I didn't work out as much that week; I had only done 5 days instead of 6. I am happy with that number though because it is going in the right direction - DOWN! After we weigh in we ran from the studio down Government to Dallas road and then another hill workout on Dallas road. I can tell I’m running more and walking less, but still have a ways to go. It's a process though and a journey and I’ll get there.

Last night was a friend's 50th birthday, we went to Japanese Village. One of my ALL TIME favourite restaurants but really nothing I can eat. I checked beforehand if there was any healthy alternatives to their menu and was told I could ask that my meal be prepared in the kitchen instead of on the grill at the table, but only if enough chefs were available. Unfortunately they were too busy to steam my vegetables in the kitchen so my choice was either to eat an appetizer or order the meal and deal with eating veggies grilled in mass amounts of butter. Though I love the veggies and the chicken teriyaki and oh my the rice with steak sauce, I knew I just couldn't do that. I knew that if I did it and I went to face the scale on Sunday that I would have to be accountable for what I did. So I sat there at a table with 23 people and ate my small piece of chicken and watched everyone eat their veggies and meat and rice with steak sauce. That in itself was hard, just to watch it and want it so much, but when I have to field questions about why I'm not eating, it just makes it worse. I know peoples questions are just out of curiosity and that they aren't trying to hurt me, but it was just hard. I almost had to leave the table and walk away, but I didn’t. I stayed strong and I am proud of myself today for doing it. I don't know if I'd be able to do that a month ago.

Some people would say that I could have had - in moderation - some of the veggies and rice. But I know myself; I know that if I had just a little bit I would want more, so I just had to avoid it all together. I just have to keep telling myself to remain focused and determined and the results will follow. One day I know that I will be in a place that I can include these things in moderation, but for now, I must stay strong.

Saturday, July 24, 2010

A New Challenge

Bootcamp yesterday morning was good, it was a run day, we went down to the parliament buildings and did some sprints, lunches, push ups on the walkway all while being cheered on by the security guards. I don't know if I was just tired, but I didn't feel like I had as much energy. I didn't eat much beforehand though, so that could have played a roll. We came home after and had a protein shake for breakfast, super yummy chocolate, banana & peanut butter.

Work on Friday proved to be interesting...I met with a business owner, 92 years old, who by the end our meeting had congratulated me on being pregnant. My only response to that was no and her response was "I'm sorry dear, I have a friend with a similar build". I was totally taken aback by her comment. Even when I was 100 lbs heavier I was never told I looked pregnant. And I don't think I do, at least I hope not. But it's still hard to stomach the comment. Granted, she's 92 and probably has no social filter in terms of what she's saying, but words still sting. All I can do is move on and keep traveling on this road I’m on.

This morning I woke up and wasn't sure how the day would play out but it worked out well. I ended up going to the Drill class at BDHQ for the first time. It was a set of about 30 stations and we went through each of them once. I got an awesome sweat on from that class and will definitely try it again. I may have to drag my husband.

Tomorrow is weigh in day so fingers crossed for some good numbers!! I’ve been good and have not peaked at the scale :)

Thursday, July 22, 2010

Plugging Along

I've been slightly absent from posting, I’ve felt so busy these last few days. Monday boot camp was indoors, we did kind of a mix of bike and tire, I can't say I was especially excited about that workout, but maybe that's because I don’t feel like I pushed myself like I should have. Sometimes you just have those days that you're "blah" and just have to push through it. Wednesday's boot camp was much better, it was still inside, we did a circuit class where you did part intervals on the bikes and then a strength exercise - I really loved the workout. The sense of sweat pouring down your face just makes me feel rewarded for everything I’ve put into it. My personal training sessions at Esquimalt have ended now so I’m just taking a break on Tues/Thurs for right now but I will be back at it full force hopefully in a couple weeks.

After last week’s awesome weigh in, my goal for this week is to either maintain or lose 1 lb, I don't want to set myself up for failure by thinking I’m going to lose 8 lbs again. And I promised myself I wouldn't be disappointed whatever happens, I just have to remember the work I'm putting in and that I am doing this right.

I've been good with sticking with my clean eating, small meals and lots of water and will continue with it. I've ordered the clean eating book "The Eat-Clean Diet Recharged!: Lasting Fat Loss That's Better than Ever!" by Tosca Reno. Apparently it's supposed to be a really good guide and give you some good recipes. I also grabbed a clean eating magazine at Save On Foods the other day and have checked through that. It seems to have some good suggestions which I will have to try.

Sunday, July 18, 2010

Conquering Mt Doug

For the last few days I have been super on track with my clean eating plan. I've kind of felt a sense of relief embracing this. I don't need to be so worried about calories, and I feel like I have a lot of options. It's kind of like once I let that calorie counting thought go, it all made sense.

Friday morning we did a run in the Inner Harbour, again a lot of hills, and I pushed myself to the limits. I can tell my running is getting better; I can push myself for longer periods of time which is awesome. I want to be able to just keep the same pace throughout the whole run, that's the next step.

Today was our 2 hour workout and weigh in. I was really nervous going into this morning first because I was scared I hadn't lost any weight again and second because we were hiking Mt Doug!! That I had never done, and to be honest I didn’t think I could do it. Today's weigh in shows me down 8 LBS!! I was like - this thing must be broken, I can't be down that much in 1 week. But I was, I even weighed myself when I got home and it was the same. 241.4 LBS!! This is the lowest I Have been thus far in my journey. That puts me at 118.6 lbs lost to date. I just have to remind myself not to expect this kind of result every week, but to stick with the plan and keep going. 8 LBS puts me almost at my goal for July which is 10 lbs.

Tonight I synched my Body Media device with the computer as I was curious to see how many calories I burned on the hike. 1200 calories in 2 hrs on the hike, and today I have taken just under 22,000 steps!! WOW is all I can say to that. I did do a lot of walking today, Mt. Doug and then also went downtown after, but 22,000 - that's insane!! I am so motivated now, apart from my swollen knee, hoping that is better for tomorrow.

Thursday, July 15, 2010

Learning to embrace change

I have to say I'm very proud of how far I've come. I've been very focused these last few days on following the clean eating principles. Today I was off work and generally that is difficult for me to be on track. I find it so much easier to be on schedule when I’m at work, as opposed to my weekends. I carried my water bottle all day and got in my 3 litres.

My food for today is as follows:
Breakfast - protein bar
Lunch - Tossed salad w/chicken and avocado
PM Snack - Banana and almonds
Dinner - Tossed salad w/avocado and nuts and 1 cup of cottage cheese

It's kind of nice to not have to be overly concerned with calories, just making sure that I’m doing 5-6 meals per day and including the carbs, fats and proteins.

Today we did some shopping and re-stocking of our kitchen. Braved the new Wall Mart - wow that is BIG!!! Got some new clothes, since I keep needing new clothes every couple of months - that's a definite plus of losing weight. Then we went out to Costco and grabbed some more Genisoy Protein bars and some chocolate protein powder to make shakes in the morning. Last stop was Glenwood Meats to restock our freezer with some good proteins. The thing I really like about Glenwood is that you can get them to package your meats however you want. So if you want 4 lbs of ground turkey - they will package it in 1 lb bags. That is a huge reason why I will go there for my meat shopping.

Focus is now on the next three days and staying focused with the "plan". Tomorrow morning is 6AM Boot camp - now I really feel dedicated considering I don't even have to work tomorrow... BRING IT ON! :)

Tuesday, July 13, 2010

More Cardio

Today was our last personal training session with Mindy at Esquimalt Rec :(... Thursday will be the last one all together. I'm definitely glad I did it, learned a lot and got some new workouts out of it. I've decided that I have to seriously up my cardio though because if I’m doing this much strength training it could be why I didn't lose any weight last weigh in. I'm thinking maybe doing like a 30 min run in the morning before work on the days that I workout in the evening. We'll see how this week goes and if my weigh in is better.

I've been following the clean eating principles for the last 2 days. My food for today is as follows:
Breakfast: 2 eggs scrambled with red/green peppers and onions, one piece of toast
AM Snack: Protein Bar
Lunch: Spinach salad with tuna
PM Snack: Raspberries and almonds
Dinner: individual veggie pizza, no cheese, extra veggies, garden salad with vinaigrette
Water Consumption: 4 L

I'm going to try and pick up the Clean Eating book from Costco and look at it more in depth and become a bit more knowledgeable about what foods work together.

Monday, July 12, 2010

It's SIMPLE but not EASY

Weight Loss that is.. The concept is pretty straight forward, eat healthy & exercise - but its deffinitly not easy. The following is taken from an article on Spark People and I think it's very good advice to follow. It may not be realistic to change everything overnight but by taking small steps you can make positive changes in your life.

1. Your Attitude. you have to change your way of thinking from a negative to a positive way of thinking. You have to know what you want and you can't let anything sway your thinking
2. Your Workouts. It is possible to lose weight without exercise but if you start and stick to a routine you'll soon be enjoying the fruits of your labor... and getting compliments as an added bonus!
3. Your Eating. By replacing unhealthy foods with good, nutritious foods you're on the right track to weight loss success!you may have to
•Keep a food journal
•Spend more time in the grocery store reading food labels
•Spend more time preparing meals
•Saying no to extra portions
•Making conscious choices about what you put in your mouth
You need to do what is required to keep you on the path of Knowledge and not stray from your new lifestyle!
4. Your Lifestyle. If you want a healthy life, you have to be willing to change how you live. It doesn't mean changing everything overnight, but simply being open to new ways of doing things.
less sweets, less desserts, smaller portions, smaller plates, starting or continuing a workout schedule...
5. Your Surroundings. When you're at home do you have instant comfort foods at hand... donuts, candy bars, pop, chips, cake, pastries etc... If you do these things are contributing to your problems. Try to reduce or eliminate problem foods around your environment
6. Your Support System. If a family member or co-worker is always offering you donuts, candy, another helping of this and that, it's time to talk to the and explain what you're doing and to get them help rather than hinder your progress
7. Your Spiritual and Mental Health. It's time to take care of yourself both spiritually and mentally. the past hurts but if you truly want to be free, you'll be wanting to lose the "extra Baggage you're carrying around and start to live once more.
8. Your Goals. If you truly want to get ahead, you'll need to make some attainable goals. small goals, and then work on them one step at a time! It's easier than you think. Just break down those huge goals into smaller goals. example: I want to lose 100 pounds! Break it down into 10 smaller goals 10 pounds at a time and work on them individually...
9. Your Flexibility. if you need to keep a rigid schedule maybe it's time to make the schedule flexible. If I can't work out at 8 in the morning, perhaps after work I can fit it in. Learn to be flexible
10. Your Willingness to Fail. you know that some days will not be perfect and that if by some chance you can't complete you're daily routine... nutritionally, mentally or physically, be prepared to accept the fact that you weren't perfect and start out fresh the day after. Never ever ever give up on yourself. If you had a problem the day before... you're life must go on... and you must start out fresh... then and only then will you be able to move forward.

Always remember... You're worth it! and You can do it!

Sunday, July 11, 2010

Biggest Winner - Day 4

I woke up this morning - 6AM - to what I thought had been such an awesome weekend, I was focused, I stayed on track with my eating and my calories, I drank my water, I did alot of walking. Then I got to bootcamp and my weigh in and found out I apparently gained 1/2 a pound. I literally felt like just walking away and inside I was fighting so hard to not break down. I mean 1/2 a pound doesn't sound like alot, but when I put so much effort and focus into this week and I see no results it is beyond frustrating. Sometimes it is so hard not to walk away, but I have to remind myself that I have to keep going and that I know I am doing this the right way.

Our workout was pretty similar to the days before, a run, lunges, squats, push ups, tricep dips.. I was impressed at how far I could run without stopping. We ran along Dallas Rd. and it was a beautiful day for it. I deffinitly got alot of sun though, next time i'll need to make sure I put sunscrean on though.

After the workout we came back to the life coach's house for a workshop. Basically they took us through how the Biggest Winner works, what the guidlines are and how they can support you. I am all on board for the workouts which is basically 6 days a week (4 with the group and 2 on your own), im also good with the water consumption which is 3 litres per day. My issue is the food, I need to figure out what works for my body.

Biggest Winner wants you to follow Clean Eating principles. Basically what that is is 5-6 small meals per day. In each meal you want to include a protien, good fat and carb. So for example a salad with tuna & light mayo on top or oatmeal with fruit and cinnamon. It does take alot of focus, for sure, but I think I need to embrace this because obviously the way I am doing this is not working. They also say they don't want us to count calories. Just do the 5-6 small means and make sure you include the essentials. Cut out sugars, white flour and processed foods. You can replace sugar with natural sweetners such as honey. I realize this isn't going to happen for me overnight but like I said I am going to try and embrace this. I will still keep track of my food, but not from a calorie standpoint, more from a "knowing what I put in my body" standpoint. I'll see how it works.

Saturday, July 10, 2010

Weekend Time

Food Journal - July 9

It's finally here!! After a long few days of being focused - it's my weekend.

Friday was my first Bootcamp AM class, that is since I was doing my previous bootcamp which was all mornings. It's deffinitly easier when you do mornings all week instead of just once a week. It was another running day but it was nice since it was 6am it wasnt as hot as Wednesday. We ran from the studio (on lower Johnston) down to the causeway in the inner harbour. The trainer brought all the equipment down in the car and set up stations directly in the harbour for push ups, step ups, sit ups, pull ups, cone runs. We also did some sprints from one end to the other. I don't think i've sprinted since I was in maybe grade 10 - but it was a good feeling to know I could do it. I now just need to learn how to keep my breating under control so I can run for a sustianed amount of time.

Last night we went to a BBQ at a friends place. Munchies - those are the killers. I made sure to sit away from the chips, I did have some whole wheat tortilla chips with guacamole later on, but still was within what calories I should have eaten for that day. I was driving so no alcohol calories for me.

Now my focus for the rest of the weekend is to stay really focused with my food and water consumption. I'll be going to the Organic Islands Festival later today and checking out what that has to offer.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Thursday, July 8, 2010

Eat Shrink and Be Merry

Food Journal - July 8
Water Consumption = 4 litres

Tonight was personal training with Jada at Esquimalt Rec. Every time it's different which is awesome, by the end of our PT sessions, which is next week, we hope to have a program we can work on together in the gym and/or outside. Alot of circuts tonight, and again very hot! I can feel every muscle in my body burning right now - but a huge sense of satisfaction.

Dinner tonight was - what can I find in my fridge. One really awesome burger i've found is from the Eat Shrink and Be Merry series. I found it at costco about a month ago.

Chicken burgers with fire roasted veggies - mmm mmm mmm - love them!! I had two burgers, but only one bun and put a small amount of guacamole on the bun, with a salad my meal was 853 calories, a little bit over what should be in one meal but that is it for the night. I'm drinking lost of water now.

Tomorrow is up early!! 6AM Friday bootcamp, but it's going to be the end of the week and nothing on Friday night.

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.”

Wednesday, July 7, 2010

Biggest Winner - Day 2

Food Journal - July 7
Water Consumption = 4 litres

Well the weather finally changed to summer here in Victoria - pretty much overnight. 30 degrees!! All I can say is WOW - not complaining at all, but definitely made for an exhausting workout. I literally drank 2 litres of water within my workout which included a 15 minute walk to class, an hour class and a 15 minute walk home.

We didn't stay at the location today; they took us on a run. At first I was slightly intimidated as I am NOT a runner by any means, but I proved a lot to myself tonight. I wasn’t at the front of the pack, but I also wasn’t at the back, this for me is a huge accomplishment as I know when I started this journey 2 years ago I would be the last one. We ran over Johnson Street Bridge onto the trail. Then used some stairs to sprint up and down and lunges. I pretty much felt like I was going to throw up - but I’m thinking that is probably a good thing. By the time I got back to the studio I was definitely spent!!! At the time it feels like you can't make it but you just really have to push yourself through the pain into that "impossible zone". Looking forward to seeing what Friday morning brings. On to Personal Training tomorrow :)

Tuesday, July 6, 2010

Who is standing in your way?

Food Journal - July 6

Today was our personal training class at Esquimalt Rec, another excellent session with my workout buddies :). We focused alot on upper body and I can deffinitly feel it in my arms and sholders. Mixed in to our strength training was cardio spurts which were our choice of skipping or jumping jacks. As kids we could skip for hours on end and never get tired, i'll tell you it's not the same as an adult - that's for sure! I belive that I pushed myself past a level that I wasn't used to with the weights. I was using heavier weights than I was used to and pushed through the pain instead of allowing it to stop me.

It would be easy for me to sit here and blame people and situations that made me this way, but I don't. There is no point in dwelling in the past mistakes, I know you can really only move forward and not change what happened yesterday. It's really only me myself and I that is stopping me from the success that I want. I know that logically but sometimes there is this voice inside that just is so self sabotoging. Tonight was movie night - I got the pop and the popcorn (no butter) - but the difference was instead of downing the whole cup of pop and bag of popcorn, I ate 1/2 the popcorn and had about 1/3 of the pop. I stopped! that for me is a huge success, the old me would have just ate it all. It was an internal struggle to put it down and just STOP.

"Something we were withholding made us weak, until we found it was ourselves."

- Robert Frost

Monday, July 5, 2010

Biggest Winner - Day 1

Food Journal - July 5
Starting Weight (Boot Camp Day 1): 248.6 lbs

Tonight was the first day of "Biggest Winner" Bootcamp at Body HQ. I am so happy with my choice to change from Aura. The staff here all seem so excited to help you and are there to support you, its not just about the workout. I have to stay focused and determined, but knowing that I have a group of people to share this journey with will help me so much. We used tires as part of our workout which was totally different than anything i've ever done before. We also did some fitness assesments which we will do again to see how far we've come. I really like the fact that there is so much variety to the workouts, you don't know what to expect.

I've also been wearing my Body Media device consistenly which has shown me that I really wasnt eating enough. On a day where I do minimal exercise i'm burning about 2500 calories which means I need to eat at minum 1500 calories. on high intensity days i'm burning upwards of 3500 calories so I have to seriously up my calories to at least 2000. I could deffinitly find ways to "spend" 2000 calories, but I have to make sure its healthy food. It's just changing my mentality to eat more, really not as easy as you think it would be. It's going to be a matter of adding more complex carbs.

Sometimes I wish I could be one of those people who could eat whatever they want and it doesn't matter, ok let's be honest, I wish that all the time - but i'm not and never will. I just had to come to the realization that being careful about what I put in my body will always be my reality.