15 in 15 - My Sojourn to Labor Day: Week 4 (falling off the wagon)

Well, no excuses, no alibis - just no discipline.

Lost track (and focus) these past 3 weeks.

Time to get back on my game and back energized.

Goals for the week
* Back to journaling (Weight Watchers)
* Ride exercise bike 4 times this week at least 35 min.

Good Week (12/2/13)

Down 6.2 lbs total for the past 4 weeks (including 0.4 lb weight loss Thanksgiving week).

Road to Victory 2013

Not wanting to be like the rest of the crowd, I'm setting my New Year's resolution now.  Why put off tomorrow what you can do today? 

Part of the motivation is before I'm approaching a milestone birthday next year (2013).  Earlier this year I started my 50 by 50 campaign. I must say that I haven't been very successful. I believe I can still make the goal, but I must be more deliberate and put a plan of action in place.  Also, I have an incentive to keep me motivation - a cute little outfit I purchased awhile back I want to wear on that great day:



"New Me" Gear



Rock N Roll Goddess

Part of the motivation is the realization that running is likely out of my future fitness.  Due to the progress of arthritis in my knees I know I need to find out other avenues to shape up. 

And part of the  motivation is that my mom is always teasing me about all the 'toys' (exercise equipment )I've purchased and eventually become dust collectors (how many of us can relate to that - LOL).  My personal equipment arsenal (the 'toys' I can use at home/outside the gym):

GAZELLE



POWER WALK



X-SLIDER

 

 

So, I've put together a workout plan to resurrect these toys and create a comprehensive program for overall fitness.  I've include cardio, core, strength, and flexibility training.  And I'm not relying just on the numbers on the scales to let me know I'm meeting my goals.  I'm also tracking my measurements, as well as data such as pace, speed, weights, sets, and reps.  I think this will give me a more complete picture of my overall fitness.

I haven't been able to buy my dream GPS heart rate monitor (still trying to decide on brand, model, features, etc. - and of course - price), so I've purchased a modestly priced pedometer and heart rate watch (together less than $100) to fill the void and at least capture the basic data I can't capture with my smartphone GPS app in the interim.

Of course, exercise is just one component.  I struggle with keeping my eating under control.  One sure way for me is - and has always been - Weight Watchers.  It has been several months since I attended a meeting.  Attending meetings certainly help - not just the motivation but also accountability.  I will attend my 1st meeting this week after a long hiatus - if nothing else it will help me maintain during the holidays.

My goals for 2013:
1) Lose 50 lbs by my birthday (May 8th)
2) Look absolutely sexy in my Rock N Roll Goddress outfit (above)
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

Come join me on my Road to Victory in 2013!

 





50 X 50 - 4 lbs. lost, 46 lbs to go

I've been back on Weight Watchers for about 3 weeks and I've lost 4 lbs.  - could have been more, but I wasn't disciplined during the July 4th holiday. Tracking hasn't been my strong suit - but you know just because you didn't write it down doesn't mean you did eat.  The scales are going in the right direction and that's what's important.

My Newest Weight Loss 'Weapon'

Down another 3 lbs this week - felt really good weighing this week.  Just as I drove up to the Weight Watchers meeting, it started pouring down raining.  But I would not be deterred. 

I must say I had a little help from my orthodontist in helping me stick to my Points.  He instructed that I need to wear my upper retainer essentially full-time - the only time I'm not wearing it is when I eat. It's a pain taking in and out, so I'm not snacking much now between meals.   Maybe I'm on to the next great weight loss fad - HMM?

If I Lose 1 Pound a Week ...

Some encouraging words that hopefully get you through the tough times -

This is a journey, not a destination.

(I picked up this bookmark at my last Weight Watchers meeting, and thought I would share it.)

Transform Yourself and Win

Dr. Oz has done it again!  This time, he has teamed up with Weight Watchers to  create Dr. Oz's Transformation Nation: Million Dollar You, a life-changing plan that will literally transform your health!  And you might become a MILLION DOLLARS richer!!!!

Week 3 - Stepback (but only minor)

Just finished week 3 on Weight Watchers - weigh in last Saturday (1/29/2011) was disappointing (gained 1.6 lbs).  Thought I had a handle on the program - although I probably ate more carbs (particularly breads) than I've had since starting the program.  I was on travel for work (in San Antonio), so I made a conscious decision to stay away from the rich cheesy Mexican/TexMex foods, BBQ, etc. that this southwestern city is known for and stuck with simple sandwiches, or soup and house salad, for lunch and dinner.  I tracked my points as actually as I could (given some of the meals weren't in the food guides so I had to make some guesses) and even get in some extra workouts. 

Next week will be better!

WEIGHT WATCHERS - WEEK 1

This was a good week - 4 lbs. 

And I had quite a few challenges - snow (yes, here in good ole Dixie) and stuck in the house 2 days, Mom's birthday, a big football game on TV, and a going-away lunch for a co-worker. 

Perhaps my most helpful tool was my pencil.  One of WW's program principles is tracking - writing down everything you eat and drink, including when you eat and what your hunger level is at the time.  So why do it? It helps you understand your eating patterns and habits and help you make better choices.  So what if you don't write it down?  You may ask -Will a meteor fall out of the sky and hit me? Not likely.  But you certainly may have a surprise at the scales and usually not a good one. If you can't stand to write in down, maybe you shouldn't be eating it, huh?

Weight Loss - A Journey, Not A Destination

After months of indecision and procrastination, I went back to Weight Watchers yesterday (1/8/2011).  I hadn't been satisfied with my weight loss for the year (I guess, any loss is better than no loss or worst as gain), so I decided to get back to basics and re-discover a program that has worked well for me so many times before.

My 1st success with Weight Watchers was in the early1990s (in my early 30s and still early in my career that my time was my priority).  I lost more than 60 pounds and was s close to my college weight than I had ever been.  I was very diligent and consistent, incorporating a significant amount of physical activity in my daily routine - working out at least 2 times a day about 3-4 times week. I also had a very good support system behind me - there were several co-workers whom I attended Weight Watchers with and worked out with during lunch.  I was certainly in a good place/space/time for managing my weight.  Unfortunately I got a new job (a promotion in another state) - and back on the weight loss roller-coaster ride!

Perhaps a significant marker in my weight loss journey was in 2005.  I returned to Weight Watchers and for three years, I managed to lose and keep off about 40 pounds.  Mind you, I was now more than a decade older - with forces acting upon me, both internal (due to the passage of time - a much slower, and less efficient, metabolism) and external (a failed marriage, a demanding work schedule and a serious knee injury) which certainly didn't make weight loss easy.  I must digress here - the failed marriage ended an unhealthy relationship, the demise of which  probably had a very positive impact on my weight loss; but that is a story for another time.

Then I took up running/jogging in late 2008 and since doing my 1st race in January 2009, my Weight Watchers attendance began to slip.  The races were mostly on Saturday mornings (the same day I was attending Weight Watchers meetings); while I could attend different meeting times, my Saturday morning leader was absolutely the BEST, so attending any other meeting won't be the same (right).  In 2010, I attended only one meeting.  While I did manage to lose about another 20 pounds over the course of 2009 and 2010, it was definitely due to my increased activity level (running 37 races of varying distances - from 5Ks to half-marathons).  But still that much running should have resulted in far greater weight loss, correct?  Well, not if your eating and nutrition aren't aligned accordingly. 

This may sound like a shameless plug for Weight Watchers, so be it.  You don't have to join Weight Watchers - but their principles are tried and true.  What's more - why do people return?  Because we fall off the wagon and Weight Watchers can certainly put you back on track.

Hope you will follow my journey!

The Body Will (and Can) Achieve What the Mind Believes

Found a short but nevertheless inspiring article in the January 2011 edition of Runners' World magazine about a woman losing 100 pounds (see below).

Also, here's the link to Runners' World magazine website - http://www.runnersworld.com/.

Surviving - and WINNING over - Holiday Eating Tempatations

Here are some great tips from  one Weight Watcher member about surviving holiday eating.  I added "winning" because each time you overcome a temptation, you are winning at the 'battle of the bulge".

It's always helpful to approach any difficult situation (and for many of us, mealtime during the holidays) can be a challenge. 

Remember - celebrate friends and family - food is only part, not all, of the festivities.  If you fall off the wagon today, dust yourself off and get back on the ride again tomorrow.

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=79831