loving30

Rain Rain Go Away......

2006-01-13T00:11:00.000-08:00

I am down 5.5 pounds. It was probably mostly water weight. Still feels good. The rain has been a downer on the exercise. Yes, I have a gym membership and a treadmill at home but I do love to mix it up with some outside time. We are close to setting a record of rainy days in a row, It is at 25, three more and we beat it from 1953. How depressing hey? Well I am off to bed. I'll post again soon.

Starting Pics and Stats

2006-01-01T22:02:00.000-08:00

January 1, 2006
Stats

160 lbs
Chest:39.5 inches
Waist:33
Bicep:12.5
Thigh:24.5
Belly:37.5
Hip/Butt:41
Calf:14.75

My Progress

2005-12-22T01:19:00.000-08:00

Day One - Great
Day Two - Even better, went to the gym spontaneously
Day three (Today) - Very tired, ate well all day, napped after work, ate chocolate and poppy cock, skipped Yoga.
I am just going to try to do the best I can over the holidays.

Look Who's Back...Back Again

2005-12-19T11:08:00.000-08:00

Again it has been over two months since my last confession... I mean since I last posted. Things have been crazy. I had three funerals in three months. One a month. Too sad. And of course what do I do.. I eat. So I am pretty much back where I started. (The good thing is it took a year to put on what I took off in three months last year.)

It seems the motivation is what is lacking. Like I have said before, I have the skills and the resources to lead a healthy lifestyle, I just lack motivation.

I am going to try and focus on my clothes again and using blogging as motivation and accountability. It's worth a try.

Still at my sisters, which is challenging around cooking healthy meals for myself and having personal time for myself. But I guess managing this is a part of learning to lead a healthy lifestyle in any situation.

So here are some simple goals to start with:

My Goals:

-Limit Calorie intake to 2000 or less
* Use Fitday to track food

- Limit sugar and processed foods

- Start cooking meals and packing lunches everyday
* Shop for fresh foods and choose a variety
* Plan meals around household activities and people and write down
* Make a list of foods/meals that are healthy,
easy and worked for me
* Review last years food journal
* Use cook books and on line recipes

- Drink lots of water
* 1 bottle with breakfast
* 1 at snack
* 1 at lunch
* 1 at dinner

- Exercise 30+ everyday
* Use Fitday to track activities
* Make a schedule and put in organizer and on
white board
* Swim, Yoga, Weights, Jogging, Walking, Squash
* Look into Martial Arts

- Stay active throughout the day
* Plan activities with friends and family

-Blog weekly thoughts, achievements, setbacks, roadblocks, goals etc.

Stats:

158lbs

Tired, cranky, a little sad.

Ability to fit into wardobe: minimal usage

What is the issue here?

2005-10-09T23:57:00.000-07:00

Its been about two months since I posted last. My eating habits are still out of whack. I eat well some days and other days I make unhealthy choices. I eat way too much crap.

Exercise is what saves me. I stay active and I am able to commit to an exercise program for most days.

I need to focus hard on my diet and emotional eating.

What am I scared of?

Last year at this time I was doing great, eating well, exercising. What was different?

Okay so maybe I was in my own place and now I am staying at my sisters and don't have my own space but this is why it is important to learn to deal with shit without turning to food.

I am in transition, but it doesn't mean I have to sabatoge my health. I think I am scared of being in control of this. If I am then what would I worry about? Is my life that lame I have nothing else. Not true, I have lots. Or is this a distraction from other things in my life, like meeting someone, school, work, financial issues, etc. What?

I need to get laid. It has been over 8 months. Maybe this is the real problem...

One Year and Counting

2005-08-13T15:46:00.000-07:00

Monday to Friday I was on a work trip that we do every year with our students. We stay at a beautiful resort in BC... Manning Park. This year we did lots of swimming, walking, sports and I ate awesome. I continued from my 36 hour fast and ate pretty light the whole week. I enjoyed the scenery and the company ... instead of the food. yes I did have a few treats. What's camping without s'mores. But overall I made good choices everyday at every meal.

My shoulder is back to normal and today I was back at my weight routine. I feel great. I weighed myself this morning and I am back under 150.

I remember this time last year. It was exactly August 15 that I started really making plans to be a healthier me. I was at close to or around 160 and by January I had managed to stay at 145 for over two months. Since then I have been up and down due to lots of changes and lack of coping skills. Anyway it is coming up August 15 again and I think that I am ahead of the game. I am under 150 and if I can do what I did last year at this time I will be rockin' in January.

The key is to make healthy choices all the time. Everytime. Then when I get to have a treat it is so worth it and it's not all about the food. And life goes on...

Taking A Break from Food

2005-08-06T23:18:00.000-07:00

Today I decided to go without food. Fasting I guess you would call it. It started with a good week of eating. Making good choices. A few treats here and there. But it just seemed that I was feeling sluggish and bloated and yuck. Friday night I had a few drinks and ... three dinners and of course I felt like crap after. So I decided to take a day or so off of food to empty out.

This has ended up being an awakening experience. I thought it would be hard but it was the opposite. I drank lots of water throughout the day. Wow. I had extra time in the morning before work when I didn't eat breakfast and didn't make a lunch. It was like a holiday from food. No planning. No cooking. No shopping.

This also made me realize that I buy way too much food and then I feel I have to eat it before it goes bad or I will be wasting money.

I looked up fasting on the web, got some info... need to do more reasearch. I think this is something I would like to continue to do, whether that be a day a month or a week a month or a day a week. I sure could use the extra time doing other stuff. And I could save money. And maybe explore my spirtual side since fasting can be a way to analyze and make changes in your life for the better.

On the fitness side of things, my shoulder is messing with me. I started my work out routine and struggled through exercises that worked my shoulder. I thought swimming would be gentle on it.. I was wrong, it was sore. But I pushed through and did my laps. I am a little pissed that I can't go all out in my weight routine and don't know how far I can go.

So whether or not I will continue with this fast tomorrow, I am not sure. I am hoping my shoulder gets better soon and tomorrow I will do some cardio, maybe some weights at the gym.

Eat Less - More

2005-08-03T21:56:00.000-07:00

I am feeling good about my choices the last few days.

Some things I need to work on are:
Not eating large meals/snacks. Eating lighter and more throughout the day. Today, when I did eat I ate large quantities (of healthy food) amd then felt really full and bloated after.
Exercise in the mornings......!!!!!!!!! even if I have an activity planned in the afternoon/evening. Get it out of the way and it is much cooler in the morning.

Some roadblocks are:
My period. Heavy and draining. I just napped for four hours and missed Yoga.
My shoulder. I messed it up sleeping or something, ut fuck it is sore. And I am concerned about lifting weights with it.

The Plan:
Tomorrow I will do cardio in the morning and do as much of my new weight routine as I can with my shoulder.
Oh Yeah and take advil.....!!!!!

Help from a Professional

2005-08-02T20:46:00.000-07:00

Today I met with a personal trainer at my gym and she started me on a training program. I am starting with machines that work several muscles at once Then in a few weeks she will change it up so that my routine includes more specific exercises.

Last time I weighed in at the gym I was at 150.4 (February), today I was at 159. Yikes. That's nine pounds in less than six months. (35.4% body fat)

I am concerned about my shoulder. It was sore with some of the exercises. Hope it gets better soon so I can really focus on this new routine.

August

2005-08-01T13:34:00.000-07:00

Okay so August is a month I have chosen to put to practice all I know about living my healthiest. I will eat well, exercise and see what the results will be at the end of the month.

Some motivations for me are I am starting dance again in September. Being in good shape helps me to focus better and keep up with the choreography.
Also I am taking some Kinesiology courses in September as well and would like to start those on the right foot.
And of course the greatest motivator of all for me is my wardrobe. I want to wear it all and right now there are some things I am not comfortable in.

The plan is to limit white foods - sugar.
Limit alcohol.
Eat lots of fruits and veggies.
Drink water.
Eat more protein.
Get to sleep early.
Yoga on Wednesdays.
Weight training twice a week. (I have an appointment tomorrow with a PT to get me going).
Swim Fridays.
Roller Blade, Walk, Jog.
Squash at least once a week.

I will enter a blog at least every second day to keep accountable for my progress.
I will weigh in Monday mornings.
My weight this morning at home was 155lbs.

My ultimate goal would be to stay between 140 and 145lbs.

Control Issues

2005-07-04T23:35:00.000-07:00

So I know it is not about the food, the exercise, the calories...well not all of it. A calorie is a calorie which leads to weight loss or gain. For me it is about control. Not the contol of not eating that chocolate.. but contol of my life and situation. Right now I am in transtiion in my life and having control of my days and weeks is a struggle. This leads to eating. If I have control of my surroundings then I eat well if I am not in control of what is going on .. I eat and eat some more. This is my way of taking control.

Food is my device, my drug, my addiction.

2005-06-09T21:11:00.000-07:00

So I am finally ready to admit that food is my device, my drug, my addiction. Its funny because I work with youth that suffer from alcohol and drug addictions and I see how much their addiction effects all aspects of their life. Mentally, Physically, Socially, Spiritually, Emotionally. I see these areas of my life being effected by my inability to commit to a healthy eating plan that does not consume my thoughts daily or even hourly.

I remember when I smoked and how time did not go by without thinking about when I would have my next cigarrette, when will I buy my next pack, where, do I have enough money, how can I make them last?

I know what to eat, I stay active and love to exercise, I have the resources, I have the information. So why is it so Fucking hard? My next step is to do some research on food addictions and see where I go from here?

I am ready to move on and not have food consume my hours, my days, my life anymore!!!!

Stress...Worry...Eating it all away...

2005-05-16T22:01:00.000-07:00

There has been many changes in my life the last few months, including a seperation, a move, and a job change (same duties - different place). The speration is a good thing for me but has been a big adjustment with lots of ups and downs. Lots of questions about life. What do I want out of it? Who do I want in it? What do I want in it?

So where do I turn for comfort? You guessed it... good ole' faithful food. Enjoyment in every bite. All in the moment. Then it sucks cause I feel like crap at the end of the day.. full and bloated. I am sure everybody has experienced this. So I try to make healhty choices the next day and commit to this and that and the same thing, I hide my sorrows in food.

I have managed to stay under 150lbs so far which was a long term goal for me, but my weight doesn't matter when I feel like shit.

And to top it all off I am having breathing problems, like it is super hard to get a breath. It used to happen the odd time, maybe at night after a stressful day. Now it is all day everyday. Nothing helps. The doctor suspects Asthma, but has to rule out heart disease since my tests came back positive for hardening of the arteries. Since there is no history of heart disease in my family and I am generally pretty healthy, my doctor thinks its false, however, he has to follow through. I am waiting for appointments to get more tests. I think maybe I am eating this away and scared to exercise too hard. Maybe its just an excuse.

I am just looking forward to finding out what the problem is and moving on and getting back on track.

Rewards

2005-03-21T11:32:00.000-08:00

It has been up and down. A week on and a week off. The biggest difference between the two is not my weight but how I feel. How I feel physically and how I feel about my life and the world around me. My weight and complexion are only hints to how I am treating myself. When I am on track, I have energy and my life goes smoothly. When challenges arise I am in a better place to deal. If life gets hectic, I can handle it. When I am off (eating like crap and not staying active) challenges hit me hard and I can barely make it through a busy day without feeling exhausted. No time for planning and organizing and setting goals. A part of my downs are eating due to stress of school and work and home life. But there are better ways to deal with stress and I know this. So yesterday I analysed things. I purged old papers, books, and clothing. I made to do lists, set goals and realized I have been missing something pretty important in creating a healthy lifestyle. I haven't been rewarding myself. Instead I am looking to food for pleasure. I will book a day at the spa (pedicure, manicure, massage, facial) for a month from today. If I can stick to my healthy goals then a day at the spa it is. And I know I can do it. I have done it before. After two weeks of sticking to my plan, I will buy myself some workout pants and some shorts for work. The plan is to do weights twice a week, dance three times a week, squash twice, walk/run three times a week. Eat clean, no junk food, stay away from sugary foods. Drink 2 litres or more of water a day. No eating three hours before bed. It is so important to have something to look forward to. Sometimes internal motivation is just not enough. This has worked for me before. I bought a suit when I first lost ten pounds. It was a huge motivator for me and I love my suit. So here goes.

I will Succeed

2005-02-24T10:45:00.000-08:00

I weighed in today and I am up a few pounds. That's alright I feel good today about having will power and control over my food choices. I will succeed. I can make lifestyle changes. I need to do more planning, including a plan for drinking water, 500ml before every meal and I will keep track of this by writing it down. I will also try a menu plan for the week. When I am thinking about a food I want to have right now, I can see it on the menu and know that I will enjoy it another day. I don't have to have all my favourites in one day.

I have been analyzing my relationship with chocolate and sugar. Is it the carbs I crave? The reaction to the insulin depleting my blood of sugar. I question this since I have been treating myself to various sugar free chocolates. I still crave them and from what I have observed it is the pleasure I get from eating the treat. The taste and texture when it is in my mouth, when I chew it and when I am cleaming my teeth with my tongue of the last few tastes of pleasure. This is what I have summed it up to. It is truly enjoyable to eat chocolate. Caramel gets me too. Peanut Butter does it as well. Then you mix them all together and I love it, sugar or no sugar.

Are there other activites that give me this pleasure? Healthy activities. Yes. Music, dancing, organizing, yes, organizing, crafts. How can I include these more in the place of chocolate treats, thus, limiting my chocolate to once or twice a week? I guess I will experiment and see. Keep a log of the experiences with different activites and do a comparison. SHould be interesting.

A Bachelor of Arts in Me

2005-02-20T10:30:00.000-08:00

During my 30 years of life, I have never really done the yo-yo dieting thing. I have gained and lost weight for sure, but because of simple lifestyle changes (different jobs, income, time, focus, interests, etc.). I have been aware of my weight, and tried to make healthy choices, I have exercised on and off, and tried to eat more veggies and fruit. I have to say though, that this it the first time in my life that I have been so obsessed with my health, mainly my diet and fitness. I also have to say, I am probably the healthiest I have been. I exercise regularly, I can run 2 miles, probably even 3 or 4 without dying. I have also maintained the same weight since October 2004. (Down about 15lbs from October 2003) But a day doesn't go by that I don't analyze what I am putting in my mouth.
Is this a bad thing? Am I too obsessed?

This is what I think. It took me several years of school working towards my degree in Child and Youth Care ... I am still workin on it. I also took two years to recieve my certificate in Early Childhood Education. During these years, my whole life was focused on what I was learning in school, I did presentation after presentation, I wrote paper after paper, I read book after book. I am now considered a professional in my field and my experience in the field has added onto my years of studying. So if I relate this to my health, I can say I am studying to be a healthy me. This may take two years (certificate), it may take four years (degree), I hope to study for the next ten (doctorate) and always be moving toward a healthier me. So I am not obsessed, I am just studying me. And one day I will be the expert. The healthy expert.

Here is part of my learning.

Yesterday I started back tracking my food intake at Fitday.com. I have been exercising regularly and I even started a challenge at my gym to go three times a week for the next 12 weeks. My weight, measurements and body fat was recorded. (150.2 lbs, 27.4% body fat). The person who loses the most and makes it to the gym three times a week wins prizes. I am not super interested in the prizes, I just like the idea of having an incentive... a push. I usually go to the gym three days a week anyway.

Today I will change up my weight routine, mix it up a bit. To challenge and to keep it interesting. I will use my Shape magazines and the internet to find new and exciting exercises to try.

My face is still a concern, it was really bad a the beginning of this week. I have been trying hard to stay away from high GI (glycemic index) and sugary foods. I have been enjoying sugar free treats...and you can find these anywhere now. Slim Fast Carb Zone, Atkins Advantage, Endulge bars. They are pretty expensive twice that of a regualar chocolate bar. The good thing is they satisfy the chocolate treat craving, they don't have the effects of sugar that I think effects my face but... they make me fart like crazy and they don't smell like chocolate, that's for sure. (Side effects of Maltitol) My face is getting better so I'll limit my sugar intake and limit sugar free treats to one or two a week.

I have also been adding more protein to my diet. I have been experimenting with this the last week or so and I find that when I eat fruit and whole wheat bread or fibre cereal for breakfast, I am hungry within 1-2 hours. After eating scrambled egg whites for breakfast I stay full for 2.5-3 hours. I will continue to monitor this and Fitday will help me analyze this.

And with advice from Oprah's challenge, I will stop eating 3 hours before bed.

And as always I need to remember to drink Water, Water, Water.

Weight Routine

2005-02-12T21:33:00.000-08:00

Weight Training Program 1

Neck Stretching
Traps Shoulder Shrug 2 x 12 x 12
Shoulders Push - Ups 3 x 12
Upper Back Lat Pull-Down 2 x 12 x 40
Lower Back Back Extension 2 x 12
Chest Incline Fly 2 x 12 x 10
Biceps Dumbell Curls 2 x 12 x 15
Triceps Lying Bar Curl 2 x 12 x 20
Forearms Wrist/ Reverse Curl 2 x 12 x 5
Abdominals Sit ups as many as possible
Obliques n/a n/a n/a
Buttocks, Hips, Legs, Forward Lunge 1 x 12 x 8, 1 x 12
Buttocks, Hips, Legs, Side Lunge 2 x 12
Quadriceps n/a n/a n/a
Hamstrings Leg Curl 2 x 12 x 60
Calves One Legged Standing Raise 2 x 12

My Body Thrives on Movement

2005-01-27T22:03:00.000-08:00

So I have remained at 145lbs and I have not been tracking my food intake for over a month. I like it!

I make better choices on some days then others. Keeping my face clear is a huge motivation.

I took a few weeks off from the gym, started school again and was pretty busy. Now I am back at it and I just love it. I feel good when I exercise and even better after. My body thrives on movement. I started running on the treadmill. Up to 10 minutes at a time at 6 miles per hour. Back at squash too. And I have joined a challenge at my gym to workout there at least 3 times a week for twelve weeks. I am there anyways, might as well have some fun. I will be measured in on Saturday, it begins Feb 14.

Sugar, Sugar

2005-01-13T20:04:00.000-08:00

My weight was at 145lbs today. I am staying active, not going too hard yet since I am still a little sick. I am looking forward to being 100% so I can give it my all again. I was also down for a few days because I added side lunges to my weight routine and my quads were sore!! I usually do forward lunges with 8lb weights, I guess side lunges challenge a whole new area of the muscle because holy shit, I was sore. On the second set I had to put down the weights so I could finish the set.

It is so important that I keep exercising since I am eating lots and I don't want to gain any weight. I feel fine about staying where I am (weight wise) until I can figure out some strategies in making healthy meal/snack choices througout the day. I need to look at why I am eating or more like picking at unhealthy choices throughout the day. Do I need to go back to Fitday? I like the freedom of not having to write down everything I eat.

Some Thoughts

At home I seem to be okay most of the time. I have lots of good choices and few fatty/sugary snacks around.

At work I eat candy all day long from the candy bowl and any cake or pies that are served for celebrations. (Which are all the time). Does this mean I need two pieces, cause that is what I eat.

It is the sugar I go for at work. Am I stressed when I am there? What triggers me to want sugary treats when I am there? I bring a lunch with healthy choices. Maybe my lunches need to be more appealing. Maybe more variety. At the end of the day when I sit down to do paper work, I instantly start snacking on the candies that are there. Is it the paper work? Too much on my plate?

For the next couple of weeks I will try and think and maybe write down my thoughts/feelings when I eat sugary foods. I cut sugar out before for a month. What was going on then that made it successful for me? What was I doing? What was I thinking? Food Prep? Water? Routine? Exercise?

Do I need my face to break out again to remind me of the effects of eating this way, or I will I start gaining the weight back?

Fresh Goals

2005-01-09T11:58:00.000-08:00

So I have had a few weeks of careless eating and activity. I am not complaining it was sure needed but I am ready to go full gear again. My weigh in on Thursday was 145lbs, so I have continued to maintain even without tracking my food intake.

It was true that after I eased up on the sugary treats my face cleared up, not totally, cause I still had some treats here and there but enough for a night out at New Year’s Eve. I am feeling somewhat better from the cold, still a little stuffed up and mostly weak because I have not done much activity. I wrote goals last night to help me focus for the New Year.

Fitness Goals

To increase push-up quantity - My plan is to start with 3 sets of twelve on my weight training days (modified) and then move to regular push ups when I am able.

I will add a weight training session on every two weeks and if I can once a week. – switch up exercises every 4-6 weeks.

Do abs regularly with cardio sessions.

Run around block. About 3.5-5 miles. I will walk and run on treadmill and outside to add running time. I will write down my starting point and progress in my training journal.

Diet Goals

Try one new recipe a week.

Drink water water water.

Running Goal

2005-01-05T13:01:00.000-08:00

Feeling sick today, need to journal but have been putting it off for some reason. Maybe I figure that when I write stuff down it makes it real and then I will actually have to commit again.
I did go to the gym today. I am very excited about my MP3 player and have lots of music to add to it. I can change it up regularly and always be excited about my workouts. I started running on the treadmill today. Ran for over ten minutes at a 5 mile per hour pace. Easier than I thought it would be. My plan is to work up in the gym to be able to run around the block without stopping about 4 miles. What is a good goal for running a mile?

Eat lots of veggies tomorrow. Drink lots of water. Fruit. Try new weight program. Stay away from sugary yucky foods.

Feeling the Body/ Listening to the Body

2004-12-26T22:51:00.000-08:00

I have had ongoing break outs on my face the past few weeks. Usually I can associate this with my period. Hormonal changes. But it is not going away and it has been almost two weeks since my period.

Since acne has always been a struggle I have tried to be aware of my diet when it came to breakouts. Is it diet pop? Beer? Cheese? Milk? Candy? Chocolate? My doctor assures me it is not my diet but acne is a result of hormones.

Why do I break out? I am reading a book about the G-I Index, which bases its information on the bodies reaction to certain foods, whether they are high on the gylcemic index or low. High foods are absorbed as glucose easily and quickly causing a rise in blood sugar and therefore a rise in insulin. Low GI foods digest slowly and therefore do not cause the pancrease to produce insulin to balance the sugars in the blood.

Because of the holidays there has been lots of goodies around, including chocolate, baked goods, candy etc and I have been eating it all without limits. My justification is “It’s Christmas.” I have actually been going out of the way to buy chocolate. Anyway my connection happened while reading my book before bed and after washing my face and feeling frustrated that my face which has been clear for months is now pimple central.

So I know from over the years that hormones have an effect on acne and after reading lately more and more about the effects of insulin on the body, I thought maybe there is a connection with my face. After all I have been eating lots of chocolate, baked goods, and candy. Could the higher levels of insulin due to my sugar intake be the cause or associated with the cause of my breakouts?

I think it is. When I cut out sugar several months ago my face was the clearest it has been in years and consistently, with one or two during the week before my period. Maybe because I tend to eat more sugary foods during the week prior to my period.

So how do I test this? I eat foods that are low on the glycemic index that have less effect on blood sugar and insulin levels. Now that I think about it my face is always seems more healed in the morning and as the day goes on and I eat crap, it seems to get more irritated.

My challenge is to choose foods that are low on the Gylcemic Index for a week and see if my face clears up. This will be hard since there is still yummy baked and chocolate goods in the fridge. Can I do it? So far I was unable to commit to it today, I will start tomorrow, the gym is open, I can start the day with a workout.

I need to listen to my body cause it can give me clues as to what it needs or doesn't need.
Water consumption = pee clear or strong?
Good Carbs = Face breaking out?
Calories = Listen to my stomach for clues.

I have decided to stop tracking my food on Fitday. Logging food is very time consuming and takes a lot of energy. I will try to skip it for a month and see if I am able to maintain my weight.

Already I feel it will save lots of time and preparation. I will need to remember to eat lots of fruits and vegetables. Limit junk food. Eat small servings.

From my experience on Fitday, I have been pretty consistent in eating 30/20/50 fat/prot/carbs.

So Instead I will take cues from my body.

Chocolate, Sleep, Stress, Organization and The Holidays

2004-12-20T17:11:00.000-08:00

These words have entered my mind several times over the past few weeks in the context of leading a healthy lifestyle.

#1) Chocolate - Always an issue for me and even more over the holidays. It is every where and I have no control over eating it. So the best I can do is try and limit myself as much as possible. Keep exercising regularly to offset the extra calories over the holidays.

#2) Sleep - As soon as I start lacking in sleep I notice several patterns. My face breaks out, I eat to combat sleepiness, and I put less effort into organizing and staying focused on my goals. Make sleep a priority and commit to 8 or more hours a night. This is my bodies time to repair and relax.

#3) Stress - Stress coming from work, home, school, finances and/or other sources cannot be fixed by eating for pleasure. I am glad I am aware of this and need to look at other ways to deal with stress, including exercise, journaling, crafting. More on stress when I have a chance to examine my patterns more closely.

#4) Organization - My successful days depend on how organized I am. Do I have healthy snacks made for the day? Do I have my gym bag packed and ready to go? Do I have exercise scheduled in my calendar for the week? Do I have sufficient groceries for the next few days? Etc. Etc. This will come along as I simplify things in my life and develop rituals.

#5) The Holidays - Enjoy, eat, exercise and clean it up in January.

Refocused

2004-12-09T21:38:00.000-08:00

After writing that last entry "Keeping it Together" it seems I am refocused and aware of why I need to make healthy choices and why I also need to give a little too.

I will write down my thoughts when I am getting off course or struggling, as this seems to help me to examine things and readjust as needed.

Yeah!!

Keeping It Together

2004-12-09T17:29:00.000-08:00

This week has been challenging. This of course is the week before my period. I have noticed I have lots of cravings for high sugar, high fat foods during this time and I want to eat all the time. Could this be a cycle I start when I first eat that sugary, fatty food? Am I destined to repeat this pattern all day only to give me a lift after I crash everytime?

I am continuing to exercise as I am still on a maintenance plan, however, I struggle with the mentality that if I am eating lots then why bother exercising.

I have to remind myself that I need to continue to exercise as scheduled for many reasons.

#1) because it is part of my life!!

#2) it is important to keep the routine of exercising regularly (Even if I am not wanting to lose pounds)

#3) exercising allows me to eat more calories and nutrients in a day and not gain weight. (Good for Christmas Parties.)

#4) helps to maintain cardio and strength.

These need to become habits...

Drink water, water, water, water

Get plenty of sleep.

Plan meals and shopping weekly.

Keep journal every couple of days.

Update training journal regularly.

Develop boundaries around computer and TV time.

Spend time organizing everday.

JUST DO IT. Do it right away, don't put things off. Do them as soon as I think of it. I'll be happy I did. Nike is right.

What's Working

White Board divided into seven days. Change up the fitness schedule every Sunday.

The Story of My Clothes

2004-12-04T18:45:00.000-08:00

I remain at 145lbs and I am sooo proud that I have been able to maintain my weight loss. No up and down and up and down. My new plan is to stay at 145lbs for the next few months. I decided this because I am at a point where I am enjoying my new clothes that are a few sizes smaller, and I can still wear all my other clothes. I am concerned that if I lose more weight, I will lose half my wardrobe and this was the motivation in my quest for weight maintenance in the first place. Having only one wardrobe.

This is the most choices I have had in clothes and I fit into all of them. This past week I brought out some clothes I had packed away because they no longer fit. They Fit! It was awesome! Clothes I had bought when I was at a lower weight … for like two weeks. Then they would sit in my closet for a few months then they would move to a storage bin. Well I am glad I kept them because I am wearing them now.

This all started when I decided to simplify my life and purge (my new favourite word) the extras. I had way too many clothes and I could only actually wear about half because that is all that fit me. What a waste of space, and resources. Someone else can use these. So I needed to make a choice and throw out the smaller sizes.. no way some of these clothes are brand new. So the only choice is to lose weight and maintain it and donate the larger size clothes.

The Journey of Managing My Clothes

August 15, 2004

Started exercising regularly. No routine. Very little weights. Running and walking outdoors. elliptical, stationary bike.

September 15,2004

I cut out all added sugar for one month.
Started a food diary. I wrote everything I ate down and at the end of the day I would calculate protein, fat, carbs, fibre, calories.
I started Dance Classes
Tap – Mon
Hip Hip – Wed
Bought myself a squash racket
Started Playing Squash regularly – Tues, Thur, Sun or Sat

October 15, 2004

Added a weight routine. The Edge by Joe and Ben Weider.

October 31, 2004

Added sugar back into diet … in small amounts.

November 1, 2004

Joined Fitday.com and started tracking my food and activities online. Way quicker than by book.

November 30, 2004

Changed up the weight routine. Muscles felt worked. The new exercises were challenging and I am looking forward to performing them again.

Educate!! Learn Learn Learn !!

2004-11-26T20:57:00.000-08:00

Weigh In Nov 24, 2004 = 145lbs
My alarm when off this morning and I asked myself... Should I get up and go to the gym or sleep in a bit? I thought about it, how would I feel later? Oh it doesn't matter it is only one workout. But then I got out of bed, got ready, and reminded myself that this is not a choice, it needs to be part of my day ... everyday. I wouldn't get up and think about whether I was going to work or not, I just get up and I go.. because I am commited to my career and it is a part of who I am. I had a great workout and was proud that I stayed commited and I had a great day. Because being active and healthy is part of who I am.

I am happy with the maintenance since I haven't been going hard these past few weeks. I have continued to exercise regularly and watch my food choices. A few treats here and there. I plan to kick it up a notch the next two weeks. We'll see what happens.

What I have Learned

Read, Read, Read. Books from library, book stores, even second hand stores are good as long as the books are fairly recent. Magazines. My favourites are Shape - reading this one for over ten years. I love it. I just started reading Oxygen and I am liking it. Fitness is a good one too. Videos, Newspapers, and of course online resources.
Women that lead healthy lives are important to have as Role Models. Some I look up to for information, advice, and motivation are Madonna (Ultimate Health Freak), Amy Fadhli, Monica Brant, Amy Brennemen, Danielle Edwards.
I need to do a water check every few days or once a week to make sure I am drinking enough water throughout the day. If I slack on the water consumption I find I eat more and have more cravings during the day and at night.

Planning is Key!!

2004-11-19T22:47:00.000-08:00

Weekly Weigh In = 145lbs.

Wow, I can't believe a week has gone by already. Living a healthy lifestyle is a full-time job. I assumed that when I made a commitment to exercise and eating healthy I would have more energy, therefore have more time. Not the case. Planning is so important and it takes some time to develop a routine around making meals and fitting in exercise.

What I have learned

I read this in The Edge by Joe and Ben Weider which stuck in my head and is a great motivator for me to keep active. - The more active a lifestyle you have the more calories you can eat in a day, which gives you more opportunities to consume the minerals and nutrients you need to keep your body healthy. Who would have thought.
It helps me to have people around me that also lead a healthy, active lifestyle and are supportive of my choices. The interactions in the groups at Myspace are also helpful in helping me focus on my goals, and share ideas and tips. And to know we are all on the same path.
Rewarding yourself along the way is a given. The new wardrobe has been fun and inspring to keep at it and reminds me of the hard work I have done and continue to do A new squash racket keeps me in the courts ...and a trip to... somewhere hot would be the ultimate reward and well deserved. We'll see...
And asforementioned PLANNING IS KEY. Always having healthy snacks ready to eat while out and about. Having gym gear ready to go. Scheduling in fitness and meals and keeping on top of everyday chores like laundry, dishes, and shopping etc. I find the more organized I am in my everday life the easier things fall into place for me to plan for my healthier lifestyle.

Keeping Track

2004-11-13T13:16:00.000-08:00

Weekly weigh in on Thursday Nov 11th was 144lb.

At first my plan was to lose the weight then buy new clothes (you know like a reward) but I realized as the season is changing I needed warmer, stylish clothes and I couldn't wait. So I bought some nice pieces for work and play and I feel good that I am back down to my size 9. There are definitely more choices in fashion when you are an average or smaller size.
Clothes that fit well and feel good give me more motivation to maintain a weight that is healthy and comfortable for me...because the worst feeling is having nice clothes in your closet that don't F..ing fit.

What I am Learning

Keeping a food/exercise diary are very important to be able to acccess the information and adjust as needed. There are lots of free online diet trackers. I am using http://www.fitday.com/ to track my progress. It simple and easy to use.
I am also learning that this is a process and a lifelong commitment to health and it may take me years to learn the skills I need to develop a healthy eating and exercise plan that works for me. One that is always changing to challenge and grow with me.
So, I have to accomodate things like - PMS (I am finding I get lots of cravings for junk the week leading up to my period), dinners out with friends to celebrate birthdays, marriages, work situations where food is part of the activity ie. meeting new clients for lunch etc, and I can't even imagine what Christmas is going to be like with all that chocolate floating around. Uh Oh!! But I will learn and I have a journal and a log to look back at and analyze and learn from.

Metabolism Rules!!

2004-11-04T20:44:00.000-08:00

My weigh in this morning was 145 lbs. I thought for sure I had gained since I pigged out on candy. Oh how I love Halloween.

I also drank way too much. Apparently it is disrespectful to the bride to be, to refuse to drink any shooters offered. Gold Schlaggers, Baha Rosa, Creamsicle, ... congrats ..cograts...conhndt...cotas...

Needless to say it didn't matter what I ate that day cause it didn't get fully digested.
So back on track beginning Monday. Feeling great today. I guess most of the extra weight I thought I put back on was water weight and it came right back off and I am down two more pounds.

What I have learned

Don't be cheap when grocery shopping .. buy the fruits and veggies even if they are out of season... Spend the money on healthy meats like shrimp, fish, and turkey... Nuts are expensive but a healthy choice and full of good stuff... Always good to have lots of choices at home.
A few days of falling off routine of eating healthy and exercising will not make a huge difference. My METABOLISM is in high gear and is looking out for me. Get back on track as soon as possible and don't let it get you down.
Eat the calories needed for your body (from healthy choices of course). I was eating too little and some days I was feeling a little hungry. I now know that for my height, weight, and lifestyle I need approximatley 2500 calories a day and to lose a pound a week I need to cut 500 a day. Which leaves me with 2000 a day. Which is lots. THANKS HEATHER! YOU ROCK!!

Shop Shop Shop

2004-10-28T23:29:00.000-07:00

My weigh in this morning was 147.

One pound up from last week. Skipped Squash today to check out a show at The Scotiabank Dance Centre in Vancouver, BC... The Urban Revolution. The show included Hip Hop and Breakdancing performances form local performing schools. It was awesome... Makes you want to get up and DANCE!!!

What I am Learning

Shopping Lots is KEY - I find since I am eating less sugar and junk food I am eating more fruits, vegetables and other fresh foods. This means I have to shop more... I shop about every three days. I usually just pick up a few items and pick different things to try each time. Like the tofu I bought. It is still in the fridge waiting to be used. Stir Fry? Any Tofu Lovers? Ideas? Suggestions?

Smoothies Rule!!!!

Weight Loss and Feeling Awesome

2004-10-21T11:49:00.000-07:00

I did my weekly weigh in today and was so happy to see that I am down to 146lbs. F***ing Awesome. I haven't been this weight since I got married four years ago. I have basically floated between 155-165. On top of it all I am feeling great and really enjoying life. I am ready for anything. I guess all this hard work is paying off. Originally my goal weight was 145 but I think I will go to 135. I have started a weight training program and I think this will make a differnce too. My clothes are fitting better and I definitely have more energy to get through my busy days. Wanna know how I am doing it? stay tuned... I will add more gotta go now. YEE HAW!!! I am very proud of myself.

Healthy Beginnings

2004-10-16T21:53:00.000-07:00

Thought I would make use of this blog to document my strive for a healthier lifestyle. So more to come...