Second Quarter 2017 Goals

First quarter 2017 was a big success. I participated in my gym’s challenge and nailed it.  Even lost 4 pounds in the process, even though that wasn’t the point of the challenge.  It was going to the gym EVERY DAY for 66 DAYS.  I made 62 of the days.

Met lots of new people. Even joined a Facebook running group and have been running 2 times with them. Did lots of new classes. Hit my fitbit step, stair, calorie burn and active minute goals like no tomorrow!

Now for 2nd quarter 2017 goals:  Nutrition challenge!  I’m going to nail this one too. My eyes are on the 147 mark so I can be 25 on the BMI scale.  162.2 when I weighed in last Thursday on my 60th birthday.  This morning: 159.2.  Whoot! In a week.

Not an April Fools Day joke!

I was actually surprised how strong and fit I look. It is still in my head that I am heavy and out of shape.  When I look at this photo I am reminded how hard I have worked over the past 10 years to lose it and keep it off.

What did I do differently this past week? Not much, except to actually log everything I ate in MyFitnessPal.  So weird how it actually makes you lose weight when you log it.  Only thing I think I did differently so far was not eat a bunch of peanut butter with my granny smith apple at 3 pm each day.  And drank more water for sure. Crazy!!

Some of my strategy:  Each morning I follow a few key individuals who have set what I consider Big Hairy Audacious Goals (by getting and staying fit) and they help me to stay focused: David Garcia – an LA TV producer who runs up skyscrapers for fun, Sean Anderson – a radio personality in Oklahoma who focuses on taking care of himself (what a concept!), and  Lori Kimble a graphic designer in New York state turned soap business owner. All of them have lost significant amounts of weight and kept it off for years.  My 70 pound loss (with 50-60 pounds of it staying off since 2012) seems insignificant compared to them, but I am inspired by their strategies.

And that’s the who point of this blog is to keep my healthy diet motivation. I can’t give up, gotta keep working it.

Love listening to Sean’s podcast! It’s awesome.

I’ve been following Jason Fitzgerald’s strength running too and making a chart for staying injury free so I do my therapy moves first thing: right glute, right calf and left shoulder. Of course I work both sides, but I’m trying to not re injure myself.

My other 2nd quarter 2017 challenge: The Ultimate Fitness challenge as a partner for my running buddy. Lots to work on there. More later about this in another post.

Also. Made the commitment to run the half marathon for the Akron marathon! Whew. I’m running a 13:30 minute mile right now due to the weight I gained (5-10 pounds in the last 2 years) and want to get back down to keep my joints from hurting. And maybe I can get back to my 12:30 pace too!

Big year this 6.0!

 

 

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Preparing for Sept 24

 Map my run

Whoot – I ran the farthest ever (since 1977 anyway!) when I did 6.4 miles. Okay, so a walked a bit of it to catch my breath!  The speed isn’t exactly right… I was MUCH slower.

One hour and 26 minutes later I finished. So, I think I’ll be ready for my 5.8 mile race as a team member in the Akron Marathon Relay later this month. Yes, it took me forever, but I did it! Maybe I will run the course this weekend like I did last year.

fitbit 7.01 miles screen cap
Before the run, I had only 0.41 on the mileage!

The app didn’t work for part of it (note the running thru the fields and thru houses at the 2nd mile!) But when I compared my fitbit to the mapmyrun, I determined it was 6.4 miles. I only got 5.74 credit on the MapMyRun. So far that app has messed up the last 6 runs!

Status update: Exercise, Weight, Food and Sleep

Summer is almost here and it’s time to evaluate my status.

Why is logging exercise so much easier than logging food?

Exercise
I only went spinning once (May 4) in the last 6 weeks, but lately I’ve been back in the biking groove and have logged 99 miles in the last 2 weeks:
May 31 – 23 miles
June 2 – 5 miles
June 3 – 20 miles
June 5 – 6 miles
June 6 – 24.1 miles
June 9 – 20.5 miles

I’m training right now for the MS150 mile bike ride the beginning of August, so I’m biking a lot. My plan is to just keep running a little in order to keep that part going so I’m ready for training  for the Akron Relay as soon as I’m done with the MS ride.

My running/jogging/walking  in May:

  • May 2 – 2 miles
  • May 5 – 3.5
  • May 8- 2
  • May 9 – 2
  • May 13 -2
  • May 15 -2
  • May 19 – 2
  • May 21 – 4
  • May 22 – 3
  • May 27 – 1.4
  • Total for May 23.5

The 23.5 miles is not bad, for just maintaining a few miles. Most of the miles are super slow with the dogs. At around a 14 minute pace. More of a jog than a run! For June, I am going to go for another 25 miles total. Maybe a bit more than that. And hopefully at a 13 minute pace or a bit more.  Maybe run and THEN walk the dogs. Somehow I think I can run with the dogs, but they interfer with my shoulders and my left one has been hurting lately. That’s probably why! I fell skiing in Jan 2015 and it healed after about 2 months, but the past month it’s hurt. I bet that is why!

June (so far)

  • June 7 – 2.4 miles slow but with no dogs to blame my slowness on!

I’m not focusing on running right now because I’ll hit that hard in August. But I think I should probably plan on running 3 or so miles each time so that it won’t be a big adjustment when i start running 4 miles in August and then 6 a few times in September. I just want to maintain that I can run, not build the miles or the speed right now. If I get around 30 to 35 miles running in June, I’ll be very happy.

Weight
Meanwhile I have been hovering at the 159 and 160 lbs – back and forth on the scale. Not where I want to be, but it is better than it had been. Too much of this year has been well above 160. Especially when a year and a half ago I was hovering 149 and 150… That was before I got hurt and took 2 months off from the HIIT intense boot camp type workouts I was doing 3 days a week.

June 2015 to June 2016

I downloaded a new app on my phone that is a weight averaging app. If I had to eyeball the past year, I’d say my weight was more in the 158 average… but if I look at just March thru June, it’s definitely OVER 160. It’s weird how it creeps up so easy. I did really well weighing in almost every day.

What else is weird is that two of the 3 times in 2016 I got down to 156 were both from vacations! (Jan 12-19 and March 5-12.) I find it so much easier to keep the weight off when I’m not sitting at a desk! Not so much even the activity, but when I do stand up from the desk, I find I go to the kitchen! Perfect transition into food:

Food
I have been trying to do whole30 – at least not eating anything that came out of a package for the past 2 weeks (actually 16 days, but who is counting!) Been working on this the past 2-3 weeks and when I look at the chart, I think it is actually working.

I really like this pinto bean recipe that I have with tomatoes, celery, carrots, avocados. The dressing is lemon, olive oil and cider vinegar… so it’s good. The only ww point things are pinto beans and avocados. It is good for maintaining if I don’t eat too much of it.

Lots of egg white omlets with spinach and mushrooms with a whole egg dropped into the middle of the egg whites. No bread. Granny smith apples with Almond butter. Yum. best. snack. ever. When I go out to eat: salad with chicken, ranch on the side. I have had one beer and one glass of wine in the last 3 weeks. Tried to do a taco recipe but too much sodium or something. Mexican doesn’t work for me. Chicken in the crock pot. With veggies. Awesome. Roasted veggies. Always good. Mozzarella cheese – snuck it in there, probably should have skipped it.  Tuna over chopped veggies – A winner. Tuna over quinoa – Okay.

As far as tracking food. Boo. Really bad. Like D- or F.

Why do I find it so hard to track beyond lunch? Breakfast. Easy. Lunch and snack? a struggle but I write it down. But after 3 pm you’d think I never heard of the concept of tracking. Mental block.

Water
Not very good. I’m trying to not buy the favored waters because of the whole 30 and artificial flavoring. Plus the ones I like are 75 cents each. For water! And I like to drink 2 a day. What a bad thing with the plastic recycling too. SO I have stopped buying them and stopped drinking water like I should. Tap water doesn’t do it for me. And putting fruit in the tap water in the fridge? Well the last pitcher sat there for more than a month and the fruit got really really water logged. Not the right answer for me. Maybe I’ll just buy the artificial water this week and see how things go.

Sleep
Mediocre. Go to bed early enough, but still getting up way to early. Probably on 5 good hours and 2 or 3 toss and turn hours.

Maybe I’ll try going to be a little later to see if I sleep more soundly. It’s just my very best sleep is the first 5 hours.

Goals for this month:

  • Track all 5 elements: I’m great at tracking exercise and weight.
  • Exercise: Keep up the lots of miles on biking 2 or 3 times a week. Maintain with a run once or twice a week, short and slow miles.
  • Weight – drop a few pounds (2 would be great!) Today’s weight: 160.6
  • Water – drink it! come on, that’s the easiest goal to make the one you really slipped up this past month!
  • Food -Keep going on Whole30 but TRACK the food. Not just breakfast and lunch, but water and dinner.
  • Sleep – keep working on it. Less screens. Less caffeine. More meditation. More relaxation.

 

10 Reasons Why I Exercise in the Morning

Why do I like to exercise in the morning more than night time?

This is how a typical fit bit chart of my workout days look. Busy before 8. Sitting all day and all night.
This is how a typical fit bit chart of my workout days look. Busy before 8. Sitting all day and all night.
  1. I get it done – If I get to the gym, I get my work out in. It is as simple as that!
  2. There are so many other things to do at night.
  3. I am a morning person
  4. I feel like even if I don’t accomplish one damn thing today or have lots of set backs and frustrations, at least I did a good thing by getting my workout in.
  5. I have lots of energy in the morning. Next to none at night.
  6. I sit at my chair all day. If I do 78 steps in 15 minutes, that is a lot.
  7.  Days that I don’t work out, my bar tops out around 250. Sad. I saw one day that was only 150 steps for the top bar. A true couch kinda day.
  8.  Days that I work out, my bar is set around 600. On a non-workout day, my fit bit says my most work active time is walking the laundry downstairs, folding and moving it back upstairs.
  9. Most of all I can enjoy the after buzz all morning. I guess they call it endorphin hormones floating around. Truly addicting. I just feel great like I can take on most anything. My muscles are tired but it is a strong tired, not a exhausted, don’t feel like doing anything tired.
  10.  Working on websites, marketing plans, collaborating with other people in meetings is exhausting, but in a totally different way… All brain synapses get used and it is a completely upper head-type of tired. Not legs, arms, chest, abs, glutes kinda tired.
  11. I work out with Jerry G and Jerry L. Both are incredible athletes. Both talk all thru the class. VERY motivational. Push way beyond my limits to keep the best people in the class challenged. GREAT music. Don’t seemed phased by much of anything. Both have a very early class (5:30 am or 5:45 am) so by 7 am, I’m not only done, but I’ve done some cool down laps and stretched as well.
  12. My head is filled with all kinds of stuff at night and I never get in the zone of working out. It’s not like in the morning when it’s a clean slate
  13. Dinner before is not good cause I can’t work out very well with a full stomach.  Dinner after is too much because I’m really starving and eat too much.

Guess that is 13 reasons, although many of the reasons seem the same! It feels good, I get it done and by nature I’m a morning person!

 

If you like to exercise at night, why do you like night better?

 

Working the Plan

We are more than 1/2 way thru February and ski season is winding down for me.  My lessons concluded last week, but I went skiing twice this week with wonderful conditions.  The local ski area will probably close on March 12 but I will be busy from March 4th on, so I only have one or two weeks left. Definite improvement this year of skiing more on the front of my skis.

I signed up for the Akron Marathon Relay again. It was so motivational last August and September getting ready for it. Having a big goal after the MS150 bike ride was wonderful.  And the actual race was simply delightful. Probably one of the highlights of my year last year!

Hopefully I have a wonderful experience again this year. Although it’s difficult to duplicate wonderful weather, a great team and pretty strong training. I did the 5.7 at a sub 12 minute mile pace. I’m hoping to improve that for 2016.

I’ve been spinning twice a week fairly regularly since December so that I keep my seat until spring when outside riding really starts.

On black Friday, I signed up for 4 personal training half hours at my gym, but still am *shy* about actually scheduling the sessions. Now at least I know what I want to work on. Weightlifting. I have always been intimated to step into the weight area of my gym. Not because the people aren’t nice. But it’s all inside my head.

Last Saturday I talked to my trainer (I take group exercise HIIT classes with him all the time) and he acted like “NBD” – no big deal.

But when I got home, I decided to jot down why I am reluctant to sign up. It blew me away. I had 23 reasons. About 90% of them boil down to self conscious.

But I had no idea I was that weird about it. I decided to read a bunch about it on the internet, watch videos, try a little bit in the living room with the dumb bells watching a youtube video and build my nerve up.

I also listed one by one answers to myself for the 23 worries that I have. I wrote them as if I was chatting with a friend. It’s sooooo easy to dismiss someone else’s anxiety about trying something new. When I read the reasons as if I am an outsider, they are laughable. However I won’t share them on here because, on the inside, to me, they are very real.

During February I’ve been working out about 50% of the time – but I’m counting skiing as one of my workouts. Technically it is not, but I sure do feel exhausted afterwards because of all the concentration on the moves and trying to keep warm. After my 1 1/2 hour lesson each Weds night I’m wiped out. Also trying not to have the obligatory beer up in the bar afterwards. I’ve been bringing my bottle of flavored water and sipping that instead. Hate to wipe out every calorie burned (plus) with one lousy beer!

Also been counting my macros using a free app from Mike Vacanti. He’s a young guy in NYC who posted a really great video (with the exception of the swear words) about why it’s so important to exercise for 58 year old women. Here’s the video (ignore his bad language. I think he just hasn’t figured out if he’s going to talk to people like me, it’s a big turn-off.)

I’ve read thru his blog and watched a bunch of his videos. His style is a bit ADD, with quick cuts on his videos and a variety of mini-rants, but he is likable enough and very passionate about what he’s trying to accomplish.

Meanwhile I am continuing to try to combat the February dulldromms in NE Ohio.  Today is gorgeous. One of the 70/365 we get sunshine! Gotta love days like today!

August to November 52% workouts

November was really good at 60% and I am going to go for a 65% in December. I lightened up a bit in August following Buckeye Breakaway… and also in October following the Marathon Relay.

But back at it in November and feeling good in December.

60 percent workouts during November but 52 percent for August thru Nov 2015

I’m going to make my December goal a 65% workout month. I am not on track with my Kettlebell challenge, but down 5 pounds. Still have time to get the other 10 pounds off this month!!

I’m tempted to up the workouts to 75%, but what I need to focus on is the food intake.  Type and portions.

  1. drink water
  2. eat a high protein breakfast
  3. don’t snack on carbs in the afternoon
  4. plan lunches and dinners… don’t wait until I’m hungry to make decisions about the choices of type or how much
  5. grocery shop for good choices
  6. DO NOT emotionally eat this month. (Dec is one of the big 3 emotional months…Sept/May/Dec, Although with the kids grown, Sept/May are much easier!!)
  7. Get enough sleep

On Track during Thanksgiving

Wow, made it thru the biggest eating holiday of the year… even with stressful family situations that totally get me to emotionally eat.

Here’s the strategies that worked:
Food:
1) Tiny portions of protein, veggies and only my very most favorite carbs.
2) tiny seconds of protein and veggies
3) Half a portion of dessert
4) two bottles of flavored water

Non Food:
5) HIIT workout in morning – (155 rate up to 170 ish for an hour, dropping to 130 during the 3 water breaks)
6) Chew gum
7) Made it about the people – talked to each of my sisters individually
8) Took a walk when things got tense
9) Didn’t eat during clean up or prep.

Results for the weigh-in on Friday morning: same as the weigh-in on Wednesday before Thanksgiving.  One month, down six pounds.

Feel really good about how things went. Because I was using all my strategies, I don’t have the anxious, “gotta gotta eat” feeling.

Now on to the next 7 pounds before the end of the year! 35 days! You can do it!