A Little Vacation - and an update

It's been a while since my last post - so (due to popular demand - hint, hint Molly!) I'm posting an update on what's happened since I last wrote.

First of all - I WON the competition - yea me! Over the three months (Jan-Mar) I lost 42.4 pounds, 13.55 inches and reduced my body fat by 8.7%. I celebrated with a pre-planned trip to Mexico with the family over spring break and was actually pretty happy with how I felt and looked in my swimsuit...now that's saying something! Had a great time on vacation, didn't stress a ton about what I ate, but still tried to make good decisions, and felt good about my choices.

However, getting back into the swing of things once I got back from vacation proved to be a little difficult. I got out of my routine, relaxed a little too much and found it hard to get back on track. I gained 2 pounds during my "time off" and after nearly a month of floundering and some soul searching I realized that I wasn't quite ready to be kicked out the nest and fly on my own. I still needed/wanted guidance and support, I missed the twice weekly training sessions with my fabulous trainer Lori, and I needed a goal to set on the horizon.

So, here's what I've done and decided: I'm working out with Lori again 2x a week, I've started a high-protein, low carb eating plan (that includes one cheat meal a week, to help satisfy those cravings) and I'm setting a few short term goals. My first is to follow this eating plan for the next month (starting today and ending on my 41st birthday June 8). I'm striving for a minimum of 10,000 steps a day, in additional to daily strength training, I've scheduled a massage for myself on June 9 (the one I won as the winning contestant!), I hope to have shed at least another 5 pounds during this time period, and possibly drop another pants size so I can take myself shopping for some new summer clothes as a birthday present to myself. Yea me!!!

Here I go (again)...thanks everyone for your continued support and encouragement!

Final 4

4 days to go until my final weigh-in and body measurements. Can't believe I started this nearly 3 months ago! Quite a bit is becoming second nature to me, and I feel like I've transitioned into a healthier lifestyle. I'm making better food choices (although I do have occasional temptations and weaknesses - just learning that it's okay to have a "cheat meal" every now and again), I'm exercising at least 5 days a week (but usually 6!) and I include at least 45 minutes of cardio as well as at least a half hour of strength training. Feels good, I'm liking the results. Had to go shopping the other day for new pants - not even a belt would hold my old ones up! Was happy to see that I've dropped about 2 sizes - yea! Even had to buy a couple new bras since I've gone down in size in that area as well. LOL

I was originally hoping to reach a 50 pound weight loss goal by Thursday, but that's not going to happen - and I'm okay with that. I should be over the 40 pounds mark (in 3 months - that's pretty amazing), but I'm more concerned with the body fat number and the total inches I've lost. My body has slowed down a bit on the weight loss (22 lbs the first month, 12 lbs the second, and I'm thinking around 6-8 lbs this final month). It's taken me some time to adjust, and embrace these changes, and I'm sure my body is wondering what the heck I'm doing pushing it like I have, while at the same time thanking me for taking better care of it. It needs some time to take in all these changes as well! So, I'll be kind to it, keep on doing what I'm doing, and know that we'll continue to work together towards a common goal. (Talking about my body in the third person is kinda weird, but I think you get my point.)

So, stay tuned as I'll post my final numbers on Thursday evening. It's been an incredible journey and I'm looking forward to the additional changes, challenges and triumphs I'll encounter as I keep on keepin' on!

2 / 34 / 13 / 9

No it's not a locker combo - it's tonight's weigh in results! Here's how it breaks down:

2 months
34 pounds
13.75 inches lost (3.75 chest, 5 waist, 4 hips, 1 thigh)
8.7% loss of body fat

I'm truly amazed - and REALLY, REALLY proud of myself. I found this quote today and could totally relate...

No more stories, no more excuses - just forward momentum for me!

55 days

I logged on to myfitnesspal this morning and it congratulated me for 55 days consecutive days of food and exercise tracking! WOW - 55 days since I started this journey, can't believe it.

So, things are going great. Clothes are definitely fitting differently, people who haven't seen me in a while note that they see a difference, and when I look at myself if the mirror I'm noticing a difference as well. I feel stronger, see more muscle definition in my arms and legs, appreciate the importance of eating well and making smart choices, have more energy, sleep better, and really feel like these changes are becoming innate, part of my daily routine. I get antsy if I don't exercise and I actually look forward to going to the gym. Like I said, it feels GOOD!

Lori commented a couple days ago that I had the "perfect" day food and exercise-wise. Here's what my meals/snacks and exercise looked like for the day:

Breakfast (9:00am) - 324 calories
Oatmeal - Nature's Path Organic Instant Oatmeal, Maple Nut flavor
Protein powder - 1/2 scoop of Optimum Nutrition 100% Whey
Organic almond milk - 4 oz (I buy the vanilla flavored version from Trader Joes)
Strawberries - 1/2 cup fresh, sliced

Snack (11:00am) - 190 calories
Mojo Mountain Mix Clif Bar

Lunch (1:30pm) - 345 calories
Organic greens - 2 cups
Red beans - canned, 1/4 cup
Turkey breast strips - 4 oz, Foster Farms
Crispy onions - Fresh gourmet, 1 1/2 Tbsp
Bleu Cheese Vinaigrette dressing - Lighthouse, 2 Tbsp
Mandarin orange

Snack (3:00pm) - 120 calories
Dry roasted almonds - 1 oz

Dinner (5:30pm) - 471 calories
Grilled sirloin - 4 oz
Sweet potato fries - 3 oz, Trader Joes (frozen)
Asparagus - 5 spears, fresh, sauteed with olive oil, salt and pepper

Exercise for the day
Minimum of 10,000 steps logged on my pedometer
Strength training - 45 minutes (395 calories burned)
Elliptical trainer - 30 minutes (493 calories burned)

Total food consumption: 1450 calories
Total calories burned with exercise: 888
Net: 562 calories

I have 36 days to go working with Lori and I'm really excited to see what the "end" result is going to be. While it won't really be the "end" since this is now part of my lifestyle, it will be a good milepost for me reflect and continue to move forward. I feel like I'm finding my way....

1 Month Progress Report :)

It's been one month since I started training with Lori and the (great) results are in! Here's a breakdown:

Total weight loss = 22 pounds
Inches lost = 6
Fat loss = 3.2%

Woohoo....I couldn't be happier with these numbers! I've worked my ass off (literally, kinda, lol!), have made changes to my eating and exercise habits that are now becoming a comfortable way of life, and I honestly feel better all around.

So, I've got two more months of training with Lori (click here for a link to her website if you're looking for a fabulous trainer!) and I'm excited about what lies ahead.

As always, I appreciate everyone's support - thank you, thank you!

Limping along (literally)...

Things are going well, I'm feeling strong, noticing subtle changes in the way I look, the way my clothes fit....it's all good except for my stupid knee!

I've been dealing with inflammation and restricted motion for over a month now. I noted earlier that I was diagnosed with a Bakers cyst. But, after several physical therapy sessions we're now rethinking that diagnosis and we've changed it to a possible meniscus tear - not good. I have a very definite limp (and have affectionalty been nicknamed "gimpy" at work.) My leg can't bend past 90 degrees (compared to 135-140 degrees on the my other leg), and the pain and inflammation is pretty intense at night making it hard to sleep. 400mg of ibuprofen 3x a day doesn't seem to help reduce the inflammation either. So, I have an MRI scheduled for next Friday followed up by an appointment with an orthopedic surgeon on the 15th.

So, what does this all mean? Well, I'm limping along, successfully, but frustrated that this is hampering my ability to workout like I want to.

What I have I learned from this? That when there's a will there's a way. I'm modifying my workouts and finding things I can do successfully. I'm not letting this slow me down.

Next Tuesday will be the "one month anniversary" of working out with Lori. This means weigh-in time, BMI measurements, etc. I'm actually excited to see how far I've progressed and will be sure to share my news next week. :)

18 in 24!

18 pounds in 24 days!!!!

I'm one happy girl...'Nuf said!

A to C....

I tend to be the type of person who wants to get from point A to point C without having to deal with everything in between, especially when it comes to weight loss. I've looked for the "easy" way out, contemplated weight loss surgery, liposuction, tried Jenny Craig, NutriSystem, and everything in-between - I've wanted a quick fix. But, I'm learning that with this point of view, I'm missing out, or not dealing with the day to day things that might get in my way.

For example, over the past 23 days I've really had to evaluate my eating and exercise patterns, deal with them, adjust them, appreciate what the benefits are and learn to make them part of my daily routine. It's the "in between" stuff that makes a difference, that establishes a routine, and eventually becomes "normal". It is no longer an obstacle to overcome, but a guide and constant companion that helps me on the path to long-lasting success.

I'm feeling good, noticing some subtle changes in the way my clothes fit and have certainly made some positive lifestyle changes. The pedometer and my goal of 10,000 steps a day has been a great help. I'm walking during lunch rather than sitting in the staff room, taking a quick walk around the neighborhood after dinner, spending an hour in the gym on the treadmill and elliptical to get those 10,000 steps in - and it feels good - except for my knee.

About a month ago, right before starting this adventure, my right knee swelled and I lost strength and mobility. Went to the doctor whose diagnosis was a Baker's cyst. X-rays also showed mild arthritis in my knee and swelling under the knee cap. It hurts, is frustrating, but I'm working my way through it and not letting it slow me down. Hoping it decides to cooperate sooner rather than later so I can push just myself a little harder.

Found a few more recipes that I've enjoyed and I've started a list of my "favorite" foods (see column on right). I also highly recommend MyFitnessPal. It has been a fabulous tool for tracking food and exercise on a daily basis, and you can view and comment on your friends daily food and activity journal. Best of all - it's FREE! Check it out!

I'm actually excited about my weigh-in next week. Curious to see how much weight I've lost, what my BMI is now, and how many inches I've lost. I'll be sure to post results as soon as I have them.

More later!

10,000 steps a day

I have a pedometer now and the goal is to get a minimum of 10,000 steps a day in. At first I thought "no big deal". Boy was I wrong. With a job that has me sitting behind a desk most of the day, I barely had 3,000 by the end of my work day - ouch! So, I hit the gym and after an hour work-out including the elliptical and treadmill I did it!

So, I'm learning to make modifications during the day. I'm parking further away from building entrances, making sure I get up and move around more during my work day, and I've figured out that a little loop around my neighborhood is 1200 steps. I've also figured out that walking in circles around my living room while watching TV can give me a quick and easy 500 steps - no more couch potato for me!

I'm heading down to Seattle for the weekend and have spent quite a bit of time meal planning for while I'm gone - making sure I have all my snacks ready, thinking about dinner options, bringing instant oatmeal and fruit with me for breakfast in the hotel room, pre-packing lunches for me and the boys, etc. It takes a lot of planning, but it sure pays off in the end!

Almost two-weeks into the program and I'm feeling good. Lori weighed my on Thursday and I've lost 8 pounds already - woo hoo!!!

More later.... :)

Some recipes

I'm starting a collection of healthy recipes and thought I'd share some favorites as I stumble across them. Here's a couple to get you started. And, if you have any you'd like to share, please feel free to send them my way!

Crustless Quiche with Broiled tomatoes
(SERVES 4) Nutrition Facts (per serving): 177 calories, 21 g protein, 6.5 g carbs, 7 g fat, 2 g fiber

Quiche Ingredients
1 tsp. olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1 Italian chicken sausage (I used ground chicken sausage from the Fred Meyer meat dept)
12 egg whites (I used Egg Beaters)
3/4 cup shredded 2% cheddar cheese
1/2 cup frozen spinach, thawed and drained
Kosher salt and cracked black pepper to taste
Nonstick cooking spray

Broiled tomatoes
8 medium sandwich tomatoes
1 tsp. kosher salt
3 garlic cloves, minced
2 Tbsp. chopped fresh rosemary
Cracked black pepper
Olive oil cooking spray

1. Heat oven to 350 degrees F. In a large skillet, heat olive oil, onion and garlic, sautéing until lightly browned. Cut Italian sausage into small cubes and set aside.

2. In a large mixing bowl, whisk egg whites for 1 1/2-2 minutes. Add cheese, sausage, spinach, sautéed onion and garlic, and salt and pepper. Coat a 9-inch glass pie dish with nonstick cooking spray and pour mixture into it.

3. Place dish in oven and bake 40-45 minutes or until center is no longer liquid.

4. Meanwhile, cut tomatoes in half crosswise, scoop out seeds, sprinkle with salt and place cut side down on a paper towel to drain for 15 minutes.

5. After quiche is cooked, heat broiler to 500 degrees F. Place tomatoes cut side up in a shallow baking pan. Spread garlic evenly over tomatoes, and sprinkle with rosemary, salt and pepper. Coat tomatoes with olive oil cooking spray.

6. Place pan in oven about 3 inches from heat and broil for 10-15 minutes or until garlic just begins to brown.


Beef Lo Mein with Vegetables
(SERVES 4) Nutrition Facts (per serving): 416 calories, 33 g protein, 50 g carbs, 8 g fat, 3 g fiber, 3 g sugar, 415 mg sodium

8 oz. dry spaghetti or Chinese noodles
1 lb. flank steak
2 tsp. grated fresh ginger
2 green onions, sliced
2 tsp. cornstarch
2 Tbsp. low-sodium soy sauce, divided
1/2 Tbsp. vegetable oil
1 large carrot, thinly sliced
2 stalks celery, sliced
1/4 tsp. salt
2 cups shredded bok choy

1. Cook noodles according to package directions; drain, rinse in cold water and set aside, adding a few drops of oil to prevent sticking.

2. Slice flank steak very thinly across the grain and place in a large mixing bowl. In a separate bowl, mix ginger, green onions, cornstarch and 1 Tbsp. soy sauce; add to flank steak and combine thoroughly.

3. Heat oil in a wok or saute pan; add steak mixture and cook until steak is lightly browned, 4-5 minutes. Remove from pan and set aside.

4. Add carrot, celery, salt and bok choy to pan and saute 2-3 minutes, until carrot is crisp-tender. Add steak mixture, spaghetti and remaining soy sauce; heat through.

Some say the grass is greener...

I saw this quote the other day and have been thinking about it off and on ever since.


How often do you wish for something instead of appreciating what you have? As I reflect back on my own thinking I know I have spent a lot of time contemplating the "what ifs" when it comes to my health and physical attributes. I have so much to be thankful for! Just imagine what I can accomplish if I take those "negative" thoughts and put them into positive forms of action. So, that's what I'm doing now - making positive changes and taking steps towards making "my side" the greenest, lushest green I can think of!

Good...and tired

Been busy making adjustments to eating habits and exercise. Feeling pretty good, but today I was just tired. Probably my body playing tricks on me. I think it's wondering what the hell I'm doing and fighting the changes a bit. But with some perseverance we'll make it through to the other side.

Wednesday nights are now our "family workout nights". Feels good to incorporate exercise as a way of life and to do it as a family. The three of us head to the YMCA and the boys are participating in a fantastic youth conditioning class while I head to the exercise room and hop on the elliptical followed by some circuit training. I'm trying to talk to the boys about what I'm doing and why, and they are asking good questions and being very supportive. Certainly trying to lead by example and hopefully instill some good habits in them that will last a lifetime.

Working with Lori is awesome, and it's it fun to have a workout partner as well. I need to apologize to Lori for my Jillian Michaels reference - I meant it in a good way Lori - honest! Thanks for having a good sense of humor about it. :)

I now roll out of bed bright and early at 5:30 and start my day with a "Compound Movement Workout" which consists of six exercises incorporating hand weights, lunges, pushups, etc. Certainly gets the heart rate going and I suppose kick starts my metabolism for the day.

I'm trying to eat breakfast around 9:00, followed by a snack at noon, lunch at 1:45, another snack at 4:00 and dinner somewhere between 6:00-7:00 (depends on how crazy my day is with the boys activities and such). So far so good.

During the workout tonight, we were encouraged to watch ourselves in the mirror while doing exercises. This is so hard for me! My body image is in the crapper right now and for as long as I can remember, I have tried to avoid mirrors at all costs. So, yet another thing to work on and process as I move forward.

Trying another recipe tonight - a crustless quiche that I can make ahead of time and take with me to work and pop in the microwave. Looks good, but I'll post the recipe after I see how it tastes.


That's it for now...good night - I'm heading to bed!

Intake

Ok, just finished my first session with Lori. Wow, a lot of info, my head is swimming, but in a good and excited way!

We started off with some basic "stuff" so she could get a baseline of my strength and flexibility. Then came the dreaded measurements (inches and BMI) and a weigh-in, ugh! Thankfully she had me weigh-in without looking at the scale, or telling me the number. I know what my scale at home says, but now I'm not allowed to step on the scale for at least a month. We also took some "before" photos, and she promises me that I'll be thankful to have those down the road.

What else? We went over the food diary I kept and came up with a list of some small changes for me to make - starting tomorrow!

I need to eat every 3-4 hoursI
My food diary showed that I was waiting 6 hours between breakfast and lunch - big no-no! My body goes into panic mode, slows my metabolism down and stores everything "extra" as fat. Yuck!

Eat 5 times a day
I've heard this many times, but it just hadn't made much sense to me until now. I need to eat regularly throughout the day so that my body keeps using energy to process my food the right way rather than turning it into fat.

• 3 of the meals (breakfast, lunch and dinner) need to be 300-400 calories each. Here's a little secret I learned today: Did you know that your liver can't process more than 400 calories at a time? So, any calories over that amount are stored as fat. Yuck again!

• 2 of the 5 meals (snacks between breakfast and lunch, and another between lunch and dinner) need to be 100-200 each.

Water, water, and more water!
Good rule of thumb - drink a 1/2 ounce per pound of body weight. So, I person who weighs 150 pounds needs to drink 75 ounces of water a day!

That's a snapshot of what we went over today - there's a lot more to come and I'm looking forward to learning more about whole foods and how to eat healthy without feeling deprived.

I'll end with a recipe Lori gave to me for some cookies...enjoy!

Almond Butter Chocolate Chip Cookies

• 1/2 cup almond butter (best price at Costco or Trader Joes)
• 1/2 cup (JIF) natural peanut butter
• 3/4 cup dark brown sugar or sucanat (whole cane sugar)
• 1/2 cup egg beaters (or 1 egg)
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1/2 cup oats (optional)
• 3 Tbsp (3 oz) dark chocolate (broken into very small pieces, 60% cocoa or greater)
• Dried cranberries (optional)

Mix together and spoon small balls or spoon-size amounts onto parchment covered baking sheet. Preheat oven to 350 and bake for 11 minutes. Cook on rack for 15 minutes. This recipe will make 24 cookies and is an ideal between meal snack.

Nutritional breakdown per cookie (not including cranberries): 94 calories, 1.3 g sat fat, .9 g polyunsat fat, 2.1 g monosat fat, 76 mg sodium, 9.5 mg potassium, 4.5 g total carbs, 1.3 g fiber, 3.5 g protein, 3.1% iron, 2.2% calcium, 1.5% vitamin A

1% Daily....

So it's day two and I'm feeling pretty good. I've been paying attention to what I eat, drinking my water (lots of it!) and even made it to they gym for a good workout (but my knee is hurting me pretty bad). Thanks to everyone for your support and heartfelt comments - it means alot!

Also, I found this article on Facebook today, and several things really resonated with me.

Believe in yourself and your own self-worth.
This has been tough for me, and to be honest I'm not sure why. I know I'm a good person, I'm surrounded by people who love and support me, but still I struggle. Hmmm...something to ponder over the next few months.

Making small incremental changes on a daily basis create a sum of lasting changes in your life. Taking one percent a day to work on your goals will produce massive changes in the long term.
Good words for me to remember. I'm the type of person that wants things done now. I have a hard time waiting, but I need to take things one step at a time.

Stepping out of your comfort zone is hard but doable. You can do anything you set your mind to. Stop selling yourself short.
This blog is certainly out of my comfort zone! I'm generally a pretty private person and internalize things rather than sharing. I always tell my kids that they can do anything they set their minds to - why don't I tell (and believe) that to myself?

Tomorrow is the first day I meet with Lori (my trainer) - here I go!

Oh, and here's what all this means...

So, I forgot to mention what being part of this "Ultimate Weight-loss Makeover" means. I really feel like it's a once-in-a-lifetime opportunity for me to get healthy, to loose weight, and to learn to appreciate myself.

How? Well, I've got an awesome trainer - Lori Johnson of Fresh Start Fitness and Nutrition. She reminds me of Jillian Michaels from Biggest Looser, and I really hope she kicks my ass in the gym. I'll meet with her twice a week for personal training sessions, and she's also going to help me with meal planning and nutrition. I'm also using a really cool app on my phone (and computer) called MyFitnessPal. Awesome app, easy to use - check it out!

I'm in this, with Lori's help, for three month, then I'm on my own. Hopeful that I'll come out the other side with an arsenal of tools to help my be successful for the long haul, that I'll live a lifestyle that is active and healthy, and that I learn to love myself more. I feel very vulnerable sharing all this, but maybe that's what I need...

What have I gotten myself into?

So, I've debated back and forth about whether or not to start this blog. Why? Because putting it out there makes it real, really commits me to what I'm about to undertake, and most importantly pushes me to be successful at something that I've struggled with for most of my life - my weight.

It all started back in September when I stumbled across a flier for an "Ultimate Weight-loss Makeover" opportunity here in Sudden Valley. The search was on two participants - people who wanted to make changes towards a healthier lifestyle and who needed to loose 40-60+ pounds. This certainly described me. I tucked this information away for a week or so, but thought about it daily. I finally filled out the paperwork, wrote my essay and mailed it off. And, what do you know - they picked me! "Yeah!" and "Holy s*#t, what have a gotten myself into?" were the first two things that crossed my mind. Now I've done it, committed myself to something I have failed at over an over again.

Now, I'm good a lots of things, but taking care of myself and putting myself first have never been my strong points. I'm a great cheerleader for others, but for myself, not so much. I've learned that if I don't try, I can't fail - but at the same time I feel miserable about myself.

That changes today. That's why I'm writing this blog. Not so much for validation and support, but rather as a way for me to work through this endeavor as I find my way forward.

Stay tuned...