Good Week (12/2/13)

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

MONDAY'S MEDS: The DOCTOR IS IN (6/17/2013) - 5 Ways to Fight Fat with Ayurveda

Ayurveda? Ever heard of it?  I had not until I read this article (5 Ways to Fight Fat with Ayurveda) on Dr. Oz's website. 

Ayurveda is the ancient medical system of India.  According to the article, this system uses techniques to ignite digestive fire to help rid your body of fat.    Unlike most Western forms of medicine, Ayurveda focus on why your fat cells are getting bigger and provides solutions that work long-term.  The key to ayurvedic medicine is the concept 'ama' - translated "toxins". Toxic impurities accumulate in our bodies over time - poor diet, stress, environmental  pollutants.  Some toxins are water-soluble which are easily removed by diet and exercise; others are fat-soluble, sticking to your fat cells and expanding as they accumulate - leading to weight gain, especially in the stubborn areas of the stomach, hips, and thighs.  The ayurvedic techniques target removing 'ama' from your body, thus shrinking your fat cells. The older we get, the more 'ama' accumulates in our bodies.  But it doesn't have to be that way.  The 5 techniques individually are helpful; but done together, you will experience impressive weight loss. Following the daily habits and detox programs in this article to remove the toxins will lessen them becoming a chronic issue leading to weight gain. 

Getting a Cardio Burn!

This evening at the gym, I decided not to follow the MobileFit workout, and strictly do cardio only.  I noticed in the past that when I up my cardio level, I saw better weight loss.  I like the MobileFit program, but I combines cardio and strength training in the same day.  Honestly after about 2 weeks of following these workouts, I haven't seen much weight loss (although my clothes are fitting better).

I did 3 workouts/routines (two 15:00, and one 20:00) :
* Workout #1 - Stairclimber/stepper: 15:00, 42 floors climbed (0.68 mi), 601 steps, 82 cal 

 * Workout #2 - rower - 2490 m (1.55 mi), 386 cal

(Cal. data not recorded by this machine, and I didn't have heart rate watch this evening.  This is based a online calculator on the MapMyRun website).

 * Workout #3 - Stationary Bike: 20:00, 3.97 mi, 112 cal
C/D - 5:00
TOTAL - 4.84 mi, 134 cal

TOTAL CARDIO: 55:00, 7.07 mi, 602 cal

I really felt good when I was done.  I'll try a few more longer cardio sessions over the next couple of weeks to see if I have different weight loss results.

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (2-13-13)

NO LONGER PLAYING HIDE AND GO SEEK WITH WIEGHT LOSS!

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 BY 50!

Well, it's July 8th.  Getting closer to a milestone birthday - 50, the half-century mark. WOW!  That's 10 months, 47 weeks, 304 days away.  Not much time at all. And while I have reasonably good health (thank you, God), I haven't yet reached my weight goal.  I really have put forth the effort I needed to, but that changes now.  Today starts my 50 by 50 campaign - lose 50 pounds by my 50th birthday. Losing about 1 pound a week is not too ambitious - to some, it may even seem almost laughable.  But considering the pitfalls of the long holiday season ahead of me - it's a smart strategy.  Besides, permanent weight loss is much more achievable and sustainable when it's done slowly. 

Check out my progress by looking for the Looking Good, Girlfriend! ticker.

REMEMBER - the tortoise, not the hare, won the race!

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.)

Jefferson County is on the Move to Lose!

The Jefferson County Department of Health (Birmingham, AL) has partnered with several nonprofit organizations to implement a new initiative - Champions for Health.   This coalition is working to bring resources to residents of Jefferson County to encourage physical activity, reduce obesity, expand food access, advance smoke-free policies, reduce tobacco use and improve the overall health of its citizenry.  And speaking of moving, the CFH is promoting exercise and physical activity through its October Walking Challenge.  The challenge is pin conjunction with Blue Cross Blue Shields' Walking Works.  The BCBS program is nationwide so anyone can take part.  I took the challenge today and completed my first miles (3.24 miles).

Check it out!

Why Can't You Lose Weight?

This month's (July/August 2011) features this great article with tips that can help you break that weight plateau.
Are you falling prey to one of these 5 common weight-loss traps?
1) Your exercise program isn't balanced or intense enough: incorporate strength training and high-intensity exercise for optimal weight-loss
2) Your resistance training isn't challenging enough: lift heavy weights to ramp up metabolism (rule of thumb - about 75% of your 'maximum' - maximum weight what you could lift one time).
3) You're eating more than you think: it's easy to overcompensate because exercise ramps up your appetite.  Eat at least 4 small meals.  Slow down - it takes about 15-20 minutes for the brain to perceive satisfaction.
4) You're drinking too much sugar: Save sports when you really need them - very hot days or when working out longer than 90 minutes.  Drink plain water instead - about a half a liter per hour exercise.
5) You're eating too many processed carbs:  They can lead to insulin surges and body-composition problems.  Save them for the post-run.  Try healthier choices - whole-grain bread and low-sugar desserts.

The article recommends not trying to tackle all these at once, but focus on one tip for about 3-4 weeks.  Once you have mastered it, try another.

Remember: weight loss, like life, is a marathon not a sprint.

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!

Is This Reason Enough?

If you have been putting off losing weight, then maybe new A&E TV Series Heavy will make you wait no more!

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/.

Turkey Trots - Thanksgiving Day Runs

Feel guilty about stuffing yourself with stuffing this Thanksgiving Day?  Well, get out and exercise before craving up that turkey.  I ran a 10K this morning (Montclair Run) - it was just a gorgeous day not to run.  Also, I had several friends to run a half-marathon (the 13.1 series) in Atlanta.  Check out some of my links (active.com is a very good one) to find runs in your area.

And if you don't do a run, at least move.  You'll feel so much better about yourself for doing it!

The Just 10 Challenge - What's Next?

So, while you wait for you llittle blue bracelet to arrive, you're probably wondering What's Next?  Well, I checked out Step 1 - Cut Out Soda!  Medical studies show that both regular and diet soda lead to weight gain. 

Check it out - http://members.doctoroz.com/challenge/the-just-10-challenge (click tab #2)

I've joined Dr. Oz's Just 10 Challenge - You Should Too!

Dr. Oz Challenge: The Just 10 Challenge

How can a llittle blue bracelet change your life? It's a tangible reminder for what losing just 10 pounds can do for you.

Dr. Oz Gives 10 Reasons to Lose Just 10

Just losing 10 pounds will help you:

1) Lower cholesterol

2) Lower high blood pressure
3) Reduce heart attack risks

4) Reduce dementia risks

5) Reduce sleep apnea risks
6) Reduce joint pain
7) Reduce cancer risk
8) reduce diabetes risk
9) Improve sex life
10) Take less medications

What more could you ask for.  Check out the video above for more information.