Plan B

Two days left of 2011 and tried as I might these last 8 weeks I didn't shake off these last couple of pounds I have to lose. 

I'm feeling bittersweet. I tried different things, I worked hard, I tried. I started tracking again - consistently for the last 8 weeks...several times to every day a week. I tried to two new workout programs...One I loved. One I wouldn't mind getting a refund back!  

Happily, I did shake off some weight and am a bit slimmer.I wished I had taken my measurements in addition to recording my weight on the scale...I've made progress here! I've gained some muscle that I can see and feel! :)


I have better stamina! But, I am not at goal :(

  


Now is the time when people are preparing their new year resolutions. Months ago, I started planning mine. One was to maintain that healthy weight range.
I knew if I was to maintain it...I have had to achieved it...So, I went to work to lose those pounds.

2011 was a very, very difficult year for me. I faced so many challenges...at work, at home, even in my volunteer work (a ministry at church). I was so incredibly busy...overworked...overloaded...stressed...running on empty, and then eventually...burned out (didn't recognize it at first). My life became out of balance...To help cut corners on my lack of time to do it all and help everyone...I cut taking care of me. Less sleep and rest, less time planning healthy meals and shopping for them, less time working out, less pampering (the occasional/regular pedi/mani/shopping trip/whathaveyou), etc. Thankfully, I am not an emotional eater...I am sure I would have gained a significant amount of weight. 

This extra weight is to me is more than vanity. Yes, I would like to look good in my clothes. Yes, I want to look good out of my clothes, too. It's even more than about being physically healthy. Yes, it's important to me maintain good blood pressure, healthy body fat percentages, and a strong vital organs. This extra weight is about my life being so difficult in 2011 - being so out of balance - that I gained back the weight that I had so diligently worked off and maintain away. This extra weight is about me not being as emotionally healthy as I could have been. And, its about leaving the challenges of 2011 behind, and working to making 2012 a good year (not unduly burden by the past). 


So, Plan A didn't quite pan out. Plan B is in effect! 

By February 11th, I want to at no more than 137. That's about losing 1 pound to 1.5 a week. That's reasonable.

How will I do that? Will continued tracking, continued good eats, continued workouts. I am also gonna boost my workouts by joining a 6 week fitness challenge (If this gym wasn't so far, I would add it to my regular workout rotation) at a fitness center that focuses on HIIT circuit workouts. 

I haven't blogged about this yet, but I hurt my right (dominant side) shoulder this summer. The pain has improves at times - worsens at others. I finally did something to really aggravate it about 3 weeks ago. I went to the DR and she prescribed physical therapy and medication...I'm feeling better...but have a way to go...I know once that gets taken care of I can really give everything my all. 

Still Reading? This was a war & peace post...

In the end...I know I will be


 

"She lectures us on eating right while she has a large posterior herself": Rep. on First Lady Obama

I know that's a long title but I couldn't think of a better way to summarize the representative's comments. Today Huffington Post featured a story about Rep. Jim Sensenbrenner who criticized the First Lady on her healthy living campaign. Interestingly, enough, Jim Sensenbrenner is noticeably overweight.

(I refuse to post a picture with a side or back view as the post did.....here's one of here I love)

What does healthy look like? Mrs. Obama consistently practices what she preaches - eating in moderation and staying active. She also looks very fit - toned arms and all.

It never ceases to amaze how misguided people can be about what healthy and fit really looks like or what healthy and fit eats and works out like. Healthy does not necessarily equate a Sports Illustrated Cover although Rush Limbaugh seems to think it does. Healthy eating does not mean that all foods that aren't fruits and vegetables are excluded. Staying active doesn't mean a killer 3 hour workout routine 6 days a week.

 Further complicate this with a lack of understanding of the genetic factors and traits of race/ethnicity and the confusion continues.

Several years ago there was a study which was released that indicated that a healthy BMI could be one to two points higher for African American women (5 to 10 pounds) ---I swore I blogged about it but I can't find that post....Maybe I just sent an email instead...but, I digress. Earlier this year there was a study released that for African American women a healthy waist line could be a few inches more.

What I think is most problematic with this is that it communicates that "they" don't understand Black women and our bodies on some level. How many women downplay the advice they receive from doctors or nutrionists? "It don't take all that"...."We're just made differently"...How many women so completely frustrated with the images of what healthy looks like - rebel?

In the end, I couldn't help to smile to myself...I too have a "large posterior" even with all the exercise and healthy eating...

Sample Saturday

Note To Self: Stop by the Health Food Store on Sample Saturday more often! Had tastes of hippie chow granola, spice cake (make with coconut sugar), organic hot chocolate, a delicious chai tea, fresh fish nuggets, veggie burger - spicy & regular, (locally made) edamame, and a Christmas dinner plate sampler.

AND....

Shouts out to Ryan at 24 Hour Fitness who totally made my day...Was working out on the treadmill after strength training class. He very politely said hello and made small talk, told me I had a great body, and said hope to see ya around.

Deadlines (142.0)

Have served me well in the past...when it comes to losing weight/getting in shape. 2 years ago - when I decided something had to change...I set a date of my birthday. I wanted to lose 25 to 30 pounds That gave me about 3 and 1/2 months to get it together. So after a month of exercising and eating better...and losing a couple of pounds...I knew I had to do something more. So, I asked a trainer to create a workout I could do on my own...saw progress...but not enough...starting working with a dietitian. Didn't see enough progress..So I started adding two a day workouts and meeting with my trainer every other week or so. By my birthday, I had lost 16 pounds. It took a few more months to lose ten more. I had hoped to lose those pounds no later than the new year. The ever approaching deadline (not to mention the birthday trip to Miami and the bathing suit wearing on the beach) helped to keep me in focus.

Fast forward til this year, deadlines didn't seem to work so well..Let's lose these extra pounds prior to our March team meeting. Didn't happen. Let's lose these extra pounds prior to our May meeting with my clients. Didn't happen. :( One of my clients asked if I was still doing Zumba (apparently it looked like I wasn't working out anymore). Then I wanted to lose it before the Zumba Instructor Convention. Didn't happen. Then before my birthday rolled around. Didn't happen.Then before I visited my client in October - where they requested I teach a class. Didn't happen. 

But, with the new year coming up...I am definitely more focused. I increased my activity level and more closely watched what I am eating. Dear Sweet Baby Jesus, I just want to get down a few more pounds!!!!! That will be present enough....I'd love to hit 137 by the new year...even if its 137.9...I want to be at 135 no later than Jan. 30th.

I think I realized that it's more than having a deadline. It's about having a plan to successful meet the deadline. Actually counting down the days...looking at the numbers (calories needed to burn, calories needed to eat)...blogging a bit more regularly...bumping up the exercise - in frequency and intensity....

In the past, I've read articles with either two trains of thoughts...1) set a date - to help you stay focused or 2) don't set a date - focus on being healthy "for life". Of course, there are pros and cons to both...1) set a date - cons: you may stop trying if you can't reach the goal or might not continue to make progress/maintain after the date comes and goes. 2) don't - cons: it's a journey approach may mean you don't work as hard or as consistent as you should/could.

I think that healthiness is a journey is part of reason why I didn't quite progress as I should have...I already workout several times a week, swap out water for high calorie drinks, eat well....etc...

Anywhoo....onward and upward! 

Nothing to Write Home About (141.8)

Last week was just that. I missed two planned workouts. Another one - I started very late (around 11:30pm) and was so tired - I couldn't give it my all. I ate three lunches "off plan" (went out with co-workers - when lunch was brought or was to be purchased from the cafe). Even so...I managed to eat breakfast most days and tracked - staying around 1500 calories everyday. But...I managed to see numbers I haven't seen in 2 months!

Last week I was supposed to be turning up things up a notch...But, honestly, I was tired and a bit overwhelmed..

So...This week! I am working harder. I signed up for some classes at Pole Worx KC. They have kick booty bootcamp, pilates/yoga mix, zumba, barliates, belly dance, chardance, and of course, pole dancing. I'll add that to my Zumba classes and weight lifting. I wasn't all that impressed with kick booty bootcamp yesterday but I was sore today! I tried pilates/yoga mix today....I've never taken yoga before...I thought the class was a bit slow at times...but there was lots of good stretching and I know that's so important for my knee so I'll keep at it. Will keep closely counting calories.

I signed up for a months worth of classes. I just needed some variety to shake up my workout...I'm not sure what I'm gonna do once we hit the new year. I'd love to join URBAN HIIT FITT workout challenge - if its affordable...but they are a bit of a drive from work and the house. So, we'll see.....

18 days to go!

An Unexpected Encouragement

So...my co-worker and I were having lunch today and he asked me about my goals for the new year. One of the things mentioned was that before the new year started I would like to drop this extra 5 to 7 pounds I've picked up this year and continue to stay within a healthy weight and active. 

He mentioned that I was doing a good job keeping the weight off (I've kept off about 15 to 25 pounds over the past 2 years). 

Sometimes...you lose focus on what you've accomplished...reaching for the next achievement. He has no idea I am sure...the encouragement I found in his words...I am just all the more dedicated to keeping the weight off and staying healthy thanks to his statement...

I've been doing some thinking about what I'm gonna need to do to stay at 135 to 137. 1) I need to keep exercise at 5 to 6 days a week. 2) I need to make sure that 2 to 3 days of that exercise is strength training 3) I need to continue to eat 2 to 3 fruits servings a day, 3 to 5 vegetable servings a day, plenty of healthy grains and dairy. 4) keeping my life in balance (I was overwhelmed with too much on my plate -- easier said then done), 5) take better care of me (get back to doing little things just for me...the occasional mani/pedi, massage, shopping trip, etc.).

Back to Tracking

So...I started tracking again...

Next week will be two months. Not always every day, but at least a few days a week. It certainly has me on me more aware...of what I am eating.

 I've been using fitnesspal. I love that I can scan a barcode and it'll automatically load what I eat to my diary...or I can use entries added by other users already. I can also track water and exercise....


That picture really struck a cord with me! So true it is....


I hoping I make some progress on the scale this week...The scale hasn't moved like I would like...3 and 1/2 weeks to go and I have at least 5 pounds to lose! I really don't want to start the new year over the acceptable weight range for my height!

Please Help: Weight Loss Sabotage....

Hi Friends...

Do you think it's easier or harder to lose weight if your single???

I was recently contacted by a doctoral candidate who is doing research on weightloss. Specifically, she's looking at whether a spouse or partner can hurt weight loss and healthy living attempts.

To quote her..."while it's hard losing weight on your own, it's not necessarily easier with a spouse or partner.  Sometimes partners/spouses undermine weight loss through acts like complaining about healthier food, gifting high-caloric foods, or even through abusive language/acts.  I'm creating an anonymous, online survey to assess for partner undermining and to learn more from those who experience it.  To be eligible to take the survey, participants need to have experienced this in their current relationship (of at least the past 2 years), and have been participating in a weight loss program for the past 5 consecutive weeks.  For more info, you can check out http://tinyurl.com/Clark-Study or Google PUBS-WL ."

Dr. Yoni Freedhoff:, an obesity doctor, also wrote about it here, http://www.weightymatters.ca/2011/11/is-your-spouse-sabotaging-your-weight.html?m=1.Some interesting blog post by the doctor! Worth checking out...

So please take the survey if it applies and spread the word about the survey as it could be an important study to help health care professionals better understand their patients' barriers to weight loss.

Questions about the study reach out to Amanda Harp -aharp@clarku.edu.