I Like to Move It!

It's Wednesday! And I'm blogging along with The Vintage Apple on things that are Oh, How Pinteresting! This week I'm featuring health and fitness, in the interest of helping me with one of my goals for this year.

Top of my list: Zumba!

Source: youtube.com via Ashley on Pinterest

I'm not the most coordinated person, but I decided to give Zumba a fair shot last fall - and I love it! Our group started back up last Wednesday night. After a two-month hiatus, I was thrilled to be back!

Since I don't go to the gym (for various reasons), I try to do some working out at home. I can't always get out for a walk or a bike ride or a swim, but these are some things that keep me moving, stretching, and toning.

If you have a stability ball:

This site has 8 great exercises.

Source: fitnessmagazine.com via Ashley on Pinterest

And here's a link to Alternating Toe Touches.

Source: experiencelifemag.com via Ashley on Pinterest

Arm flab is something I'm always wanting to get rid of - especially since I love to go sleeveless in the summer.

Source: skinnyinspirations.tumblr.com via Ashley on Pinterest

And if I ever when I get into a better home routine of daily exercise, this looks like a good plan. There's a different focus area for each weekday!

Source: colormepreppy.tumblr.com via Ashley on Pinterest

As for healthier snacking (which is my biggest issue!), here are two great lists I need to refer to often:

Source: thehealthychange.tumblr.com via Ashley on Pinterest

and

Source: greatist.com via Ashley on Pinterest

What great health and fitness tips have you found on Pinterest?

2011 Report Card

Last year, I set 6 goals for myself for 2011. Halfway through the year, things weren't looking good. At all. If I were to give myself a grade, I'd have to give myself nearly straight F's. Well, maybe that's being a little too hard on myself, but when I look at the fact that there were only 6 things, well... Instead of dwelling on that, though, let's see how I ended the year.

Goal 1: Bible Study - A
In June, I gave myself a D because I had basically quit having any kind of personal study. I got myself in gear after that and got back to the "Journey Through the Old Testament" that our church had put out at the beginning of 2010. At the end of 2011, I was finishing up the study on a passage from Jonah - which left just 7 passages to study to complete the booklet.

Goal 2: Weight Loss - B
In June, I had given myself a C. Over the 2010 holiday season, I had gotten back into the bad habit of mindless snacking. By the summer, I had gained most of the weight I had lost the previous year! But I had realized it and had gotten back to doing something to get it off. Since then, I've been more mindful of what I eat and I joined a Zumba group at church. I love it! It's helping get me in shape and now I'm 2 pounds less than where I was at this time last year - 10 pounds less that I was at my highest point during the summer. Now if I can just keep it up throughout this year and not slide back again...

Goal 3: Cooking - B
In June, I had given myself an A because I had learned to make some things from scratch - and without relying on recipes. That was great, but I never did take a cooking class at Central Market. Nor did I cook anything from my Now Eat This! cookbook by Rocco DiSpirito. At one point, I was considering signing up for a series of six international cooking classes through Le Cordon Bleu in Dallas, but I've since changed my mind. There are other things I'd rather do with my money...

Goal 4: Photography - F
Wow. As much as I love to take pictures, I hate formatting and filing them. I let it pile up (again) and it got to be too overwhelming. Still, I need to get it done. Yes, 15 months of photos need to be managed now... The monstrosity of all that kept me from participating in Photo Friday and from keeping up with my Project 52. It turned out to be more like Project 3.

Goal 5: Reading - C
My goal was to read 36 books, including one classic a month. The classics just weren't very interesting to me anymore, and reading them slowed me down. I quit after three of them and went back to reading just what I wanted to read. I did read some great books, but several of them were slower reads and cut into my time quite a bit. Then other busyness got in my way. I ended up reading about 25 books this year - slightly more than half of what I read last year.

Goal 6: Blogging - D
Again, busyness got in the way. And Facebook. And then Pinterest. I lost interesting in reading Real Simple magazine each month because a lot of what they promote is either not so simple or it's too expensive to worry with. Then I got behind in reading my issues of Cooking Light. There's also the fact that many of their recipes are complicated and/or have ingredients that aren't very common. I love to cook, but I want easy. I don't want to spend all my time in the kitchen cooking and cleaning up. I want to watch some TV and knit or crochet in the evenings.

Once again, this is showing where my priorities lie. They're on track, but I would like to get these things I love to do a little more balanced in my life. Maybe I can in 2012.

Weight Loss Revelation

I watched The Biggest Loser for a while. I've read some diet books and weight-loss blogs and articles. Still it's something I read in a Biggest Loser cookbook just the other day that has really sunk into my brain. I don't know why it's taken seeing/hearing that little tidbit so many times before it finally stuck, but I'm so glad it has.

Here it is: The best way to lose weight is to watch what you eat. Exercise is good, but if you don't put the unwanted calories in, you won't have to work them off! Duh!

I just need to change my thinking. If I want that chocolate chip cookie, just how much will it take to work it off? What about all those little bites of random bits here and there? Those add up, too.

So tonight we'll celebrate Thanksgiving one more time with leftovers: turkey and dressing and cranberry sauce; ham and sweet potato casserole; corn casserole and black olives; and pumpkin cake with spiced pumpkin pecan ice cream. I'll limit my portions of everything, but enjoy what I do eat. Then tomorrow, it's back to the portion control - and mindfulness of what I eat.

Mid-Year Review

On January 1 of this year, I blogged about my goals for 2011. As I was thinking about this the other day, I knew I was falling short in most areas, if not all of them. I need to refresh my memory not only with what my goals for the year are but also why they were important to me at one time...

1. Bible Study - D
Sad to say, I've really dropped off here. I was doing well with my own personal study, but I had to change my focus in order to write some articles for a monthly (now bi-monthly, if at all...) e-magazine that a friend of mine was putting out. I'd be so intensely studying for the article that once I finished writing it, I'd "take a break". A lengthy break. A 3-week-long break before starting work on the next one. And now, since I haven't had to turn in an article since late May and I don't know when my next deadline will be, the break has turned into over a month now. I need to return to what I was studying before the magazine articles took my time...

2. Weight Loss - C
Well, the Christmas holidays set me off and I'm just now getting back to losing weight again. Of course, the weight I'm losing now is the 7 pounds I put back on... But it's going well right now. I've lost 5 pounds of that over the last month. I've been exercising more regularly. First it was through 20-minute segments of strength training and cardio, based in part on Jillian Michaels' 30-Day Shred. More recently it's been through swimming laps at the pool a few times each week. I'm noticing a difference! That's encouraging! Now if I can keep it up, I'm on a good track to lose some more. I'm dreading the plateau I always seem to hit, but I have a few tricks up my sleeve this time...

3. Cooking - A
While I haven't tried many recipes yet from Cooking Light or Now Eat This!, I have been more adventurous in my cooking. I chalk that up to a wonderful book called How to Cook Without a Book. Yes, I know. Funny title. But it's such a great book! Basically, you learn cooking techniques. Then you should be able to cook a wealth of recipes without having to rely on a recipe. I now make my own pasta sauce for a lot less than I was paying for jarred sauce - which I always tweaked anyway! I can make a frittata and I know how to vary ingredients based on what I want or what I have. (Of course, since those are baked, they'll be on our fall/winter rotation. I don't like to turn the oven on if I can help it during the spring/summer...) I've also learned about various pasta dishes that are quick, easy, and flavorful - and I can make it any way I like. Bring on the experimentation! Soon I hope to try a pasta/spinach/ricotta dish, maybe with some Italian sausage mixed in for protein and spice. I also want to try my hand at spanakopita (Greek phyllo pies with spinach and feta). I love what I learned and I'm excited to be able to use it! Yes, I'll still use some cookbooks and actual recipes for things, but I'm no longer afraid to jump out on my own and try something new.

4. Photography - F
I have done soooo little with this. I think it's mainly because I'm overwhelmed with photos on my computer that need to be edited, renamed, and filed into iPhoto. I won't say how many months worth, but I will admit that this is the worst I've let it pile up. I thought summer would be a great time to get it under control again, but it seems we're busier now than we were during the school year. Actually, it's just that when I think about it, I'm busy with something else. When I'm not busy and have some time to work on it, I don't think about it. I need to make a list.

5. Reading - C
Earlier this year, my reading started slow. I think a lot of that had to do with reading classics. While they aren't bad, and it's something I wanted to do, they are definitely a slower read for me. And the fact that I spent a lot of time watching six seasons of Grey's Anatomy on Netflix instead of reading makes for slower-growing book lists. I gave up on reading one classic a month in April, I believe. I had started rereading Lord of the Flies, a favorite from high school, but it just wasn't a great as I remembered. Then I got Decision Points from the library and needed to hurry with it because it was a popular book. I had been 11th in line for it when I placed a hold on it. It was a good book, but it took me a while to get through it. When I had the chance to get back to LOTF, I just wasn't interested anymore. Plus I have too many other library books on my shelf that aren't classics that I need to get read - that I want to read more than classics right now. I'll go back to my old habit of picking up a classic every once in a while... This month, I did read four books, though. I think my total for the year is currently 14...? I've got a long way to go to reach my goal of 36, which I still want to achieve. I can do it!

6. Blogging - D
January was good. February and following months, not so much. I still put some blame on Facebook. I've often come up with statuses for FB that would be better suited for a blog post, but I just shorten them and go on with life. I watched - and enjoyed - Biggest Loser and American Idol this year, but I never felt the need to blog about it. I did write about some articles from my current magazine subscriptions, but not many. And I've let my magazine perusing slide, too. I'm a few months back. I've decided to let Real Simple lapse when renewal comes up. I like it, but it's not one I use much. Cooking Light, on the other hand, has some really useful tips throughout, as well as some great-sounding recipes. Of course, I need to try those recipes instead of just looking at them... My 6-month gift subscription from Lindsay runs out with the August issue, but I decided it's one I want to keep around for at least another year. Last week I renewed it. Maybe I'll pick up blogging about some of that again. As for blogging about life, there's a lot I could do right now. But I feel the need to hold back sometimes. Maybe I'll blog and save the entries as drafts for posting a little later when there's some distance between me and the situations... (I tend to not share a lot of things with a lot of people... That's a big admittance right there.)

So, what does this mid-year review show me? Of the things I thought important at the beginning of the year, only some have held true. I need to decide which of these goals are most important and focus on them. The others can hold off a little longer. Priorities change for various reasons, and right now Bible study and health need to take a higher place in my life. And reading has just always been a pleasure I can't let go of. Writing is an important outlet for me that I've let slide. I need it, and I need to get back to it. I'll work in photography when I can, but I won't worry if I don't do all the things with it that I'd like to.

Wall or Plateau?

It's frustrating and demoralizing when you stop seeing progress in your weight loss efforts, even though you're still trying. At first, it seems like a wall - something that stops you in your tracks, forcing you to stop moving in one direction and move in another one. If I think it's a wall, I'll most likely do just what I've done in the past - give up and go back the way I came. Then the weight comes creeping back on and I'm right back where I started.

The other option is to see this temporary pause in weight loss as a plateau. With a plateau, you can keep going the same direction and, after a time, you'll continue on as originally planned. That's actually what this phase is called. Instead of giving up this time, as I have so many times in the past, I'm going to see myself through this season and stick to my goals.

There are many different explanations as to why the body reaches a plateau in weight loss, and there are countless ways to remedy it. The reason? In simplified terms, the body reaches an equilibrium between the intake and the expense of calories. As you lose weight, your basic metabolic rate slows down, reducing the number of calories your body needs to function. Since you've already reduced your caloric intake, your body has readjusted.

The solution? Shake things up a bit. Eat a few more calories than you have been, then go back down again. Reduce carb intake and slightly increase protein. If you're not exercising, start. If you are exercising, do something different. Run instead of walk. Increase weights or repetitions. Switch your exercise routine or exercise at a different time of day. And most importantly, don't give up. Eventually you will get across the plateau and see success again.

So, now that I'm at that point, what do I need to do to get through it? I probably could stand to increase my protein intake. I only eat two slices of lunch meat on my daily half a sandwich. (Four is a whole serving.) At supper, my meat intake is low. I'm trying to focus on eating more vegetables and fewer carbs, but I've cut back a lot on my meats. On my last grocery trip, I bought cheese stick snacks to give me a little fat and protein, as opposed to eating a handful of tortilla chips (carbs) and salsa. I also bought some almonds, pistachios, and dry roasted peanuts in the shell. If I can eat a little of those at snack times, I'll be increasing my protein by quite a bit.

As for exercise, I had gotten out of the habit. The last few weeks have found me making more of an effort, but it's still not consistent. I do have several exercises to try that are supposed to increase metabolism, so I'm going to start doing those at least four times a week. Once the weather warms up, I'll be able to do more - walking to the park, riding bikes with the boys, swimming, etc. If I can hang in there until then, I'm pretty certain I'll see another stretch of weight loss.

So far, I've lost 8 pounds - the same amount I reached the last time I plateaued and gave up. I'm determined not to do that this time. I've broken my goal of 35 pounds into four more easily reachable goals of 10 pounds each. (I know that comes up to 40 pounds. I'll be happy with 35, ecstatic with 40...) Now I need to set some small rewards for reaching each of those goals. For the first 10 pounds, I might buy myself a new shirt. For the next 10, I might actually buy a new swimsuit. (I saw some I liked in Target yesterday as I was rushing through, searching for curtain rods for my bedroom...) For the third 10 pounds, I'll probably need a new pair of pants. And for the fourth and final 10, who knows? That will take some consideration.

In the meantime, though, I need to focus on making a few small changes and getting myself through to the other side of the plateau.

Over the Hump?

I'm in my third week of watching what I eat and counting calories. I think I'm over the always-hungry hump! I noticed both yesterday and today that I haven't had the urge to eat too much. If that's the case, then things should be much easier!

I've lost 6 lbs. and 3 inches since I started. On "Measurement Mondays", I enter various measurements into my iFitness app and it charts my progress. Apparently my abs are going to be the hardest place to lose; those measurements haven't changed at all... On "Weigh-In Wednesdays" and "Sneak Peak Saturdays", I enter my weight into my iFitness and Lose It! apps so I can see my progress. I actually weigh myself every day, but I only enter it into my programs twice a week. It's been a pretty steady drop, and it's been going a little faster than I thought. I'm targeted to reach my goal weight on June 23, but if I reach it earlier, I'm going to keep going to my final date to see how much I can lose. Believe me, I can stand to lose more than my goal actually is. I set a lower goal because I thought it was going to be really hard.

I've started exercising some most days, too. I read recently that exercise helps, but not to the degree that good nutrition will. So instead of worrying about how many calories I get to burn each day, I'm working harder on watching what I eat and exercising a little to get me going in the mornings. If I get in a good walk or maybe even a run here and there, that's just a bonus.

It'll be interesting to see how this plays out over the next few weeks.

Lose It!

I've had this app called Lose It! on my iPhone for a year now. With it I'm able to input my weight and plan a weight loss program to fit my needs. Not only does it set a daily calorie budget, but it keeps up with how many calories I've taken in and burned through exercise each day. (It has a database of exercises and food items, including restaurant options.) One of the newer features allows me to invite my friends to join my "team" for encouragement and accountability purposes.

When I first installed the app on my phone, I was really excited about using it. Each week when I'd weigh in at the gym, I'd update my weight. It was fun to see it going down faster than I had planned. It was also good to see how exercising would cancel out some of my calories and I could see occasional times when I could splurge a little.

Then life got busy and I didn't want to make the time to keep updating everything. Then I stopped exercising and watching what I ate.

Lindsay has the app on her iPhone and she joined with another friend to keep accountable for losing weight. She asked if I wanted to buddy up, too, and since accountability is what I need to keep going right now, I agreed.

Today has been my first day using Lose It! since April or May. I've been more watchful of what I've eaten so I'll keep within my calorie budget - and I'm starving! I munched on a bunch of carrots sticks for my afternoon snack instead of eating another granola bar (I had one for breakfast) or eating a few mini candy bars that are hidden from view (but I know they're there). I ate a pretzel, hoping it would ward off that nagging hunger until supper. Not working! I'm going to try to hold out. Tonight is breakfast supper night (pancakes & bacon) and I only have a little over 900 calories left in my budget... At least I can make up for it with exercise tomorrow if I need to. :o)

There are so many things I like about this app, but one thing I don't like is that when you make a lot of home-cooked meals, it's hard to determine your caloric intake. If it's not a ready-to-eat, processed food, you have to figure out the portion size and calories per portion yourself. I don't have the time or interest to do that. I guess I'll be estimating calories for a good portion of my days.

I have a second fitness app on my phone - iFitness. It has an exercise database, complete with how-to videos. I can set up a routine, log my progress, and use the weight monitor (though I need to buy some bathroom scales) and body measurement features to track my progress more closely than with just the Lose It! app. According to iFitness' BMI calculator, I'm overweight for my height. I agree. However, if I were two inches shorter, it shows that I'd be obese. Huh? I doubt that, but then I don't know the definition of obese. It may be true.

It'll be interesting to see how my weight loss goes this time around now that I have an accountability partner - and two programs on my phone to help me keep track of everything.

Subtle Changes

I've been going to the gym regularly for over a year now, except for a brief hiatus over the busy summer. When I first started, I took things easy. Then in January of this year, I decided to take things up a notch. I started following a more intense workout program, focusing mainly on my upper body, with some brisk walking mixed in. The pounds started falling off at a rate of one a week. Feeling a little too confident in that, I became less diligent about what I was eating, and the pounds crept back on...

Once my summer "break" was over, I started in again, but this time I made a few more changes. Instead of focusing on weight training on my upper body, I started working in some lower body weights. Instead of following the same circuit on the weights, I began varying my routine. (They say that keeps the muscles more fit, not "anticipating" the same exercises at the same time...) I didn't focus so much on walking a mile in 17 minutes or so. I added running to my regimen and now run two laps (not consecutive ones) during each workout. Next week I think I'll run three. It's been nice, actually.

I haven't been too sure of the progress I've been making lately. I weigh in each Wednesday after my workout, but the numbers don't change that much. (I know part of it is still battling my eating habits.) Some people have mentioned that I look like I've lost some weight, but I can't really tell.

Two weeks ago, the weather was cool enough for me to need blue jeans for our afternoon errands instead of my usual capris. I hadn't tried on my jeans since sometime last spring, and I didn't have time to try them on before heading to work out. I stuffed them in my gym bag and hoped I wouldn't end up having to wear my workout clothes all day. The moment of truth came. I fit easily into my jeans! They were comfortable, not too tight, but not baggy either. Yes!

This morning I noticed something else. I usually wear some capri-length workout pants and a baggy T-shirt to the gym, but today I needed to wear longer pants. I pulled out a pair that had been a little on the snug side ever since I bought them (without trying them on first...). I decided I'd give them a shot and if they didn't feel right, I'd pull out my larger pair. They fit! Better than they've ever fit! I guess working out my lower body and the running are helping after all! Yes! That inspires me to try to do a little more.

Hmmm. I still have my jeans from a size ago hanging in my closet. I wonder if I'll be able to get back into them before too long...

iRan

While at the gym yesterday, I decided I'd give running another shot. I haven't run by choice (except as part of a team sport like softball) since I was on the high school track team my junior year. (I quit my senior year because the coach had me training for long distance running and I didn't like it.) The one exception to that was when I attempted to run a lap around the 0.1-mile track 3 months ago, and I didn't fare so well...

I was considering giving it another shot as I walked my first laps around the track. During my second round of laps around the track, I decided to just do it. (And I wasn't even wearing Nikes...) I changed my iPod tunes from the more upbeat songs by Third Day and Switchfoot to something by Josh Groban, then I started into a slow run. I was determined to make it one whole lap.

Surprisingly, the Josh Groban tune I was listening to was also a little fast for my run. (I wasn't going that slow. He does sing a few more upbeat songs.) Still I slowed my pace enough to be sure I could last to my mark. I made it!

It wasn't bad, and it's something I think I'm going to start doing more of. (Big surprise!) Next week, I'll try two laps. Not in a row, of course. I'll run one during my first round of laps, workout a bit, then run another one during my second round of laps. Eventually I'd like to work up to running every other lap. Oh, and next week, I'm going to listen to some Norah Jones when I run.

The Trap

When I first start exercising and trying to lose weight, it works. For a little while. Once I start seeing even the slightest of results, I fall into the trap of thinking that I can get by with a little extra snacking or a few more pieces of pizza. Then that every-now-and-then treat starts becoming "normal". The weight creeps back up and I wonder, Why is this happening?

A friend and I were talking about this last weekend. Something she said really hit me: "For me, it's a mental battle."

Exactly! I know what I need to do, but when it comes down to it, I argue with myself for what I want, not what I need.

One M&M won't hurt. Then that one becomes two and three and then a small handful.

One chip won't hurt. Then I've eaten a good portion of the bag. What's Lay's jingle? "No one can eat just one. No one can. No one can eat just one Lay's brand potato chip." And believe me, it's not limited to Lays.

I went to the gym yesterday for the first time in well over a month. With the busyness of summer and the loss of my regular routine, I just didn't make the time to go. I stood on the scales after my workout and was thankful that all the time away hadn't wreaked too much havoc on my weight: 166.5 lbs.

It was good to get back into a workout routine, though I'm going to change things up this time around. I'm still going to do my upper and lower body strength training, but I'm going to vary the walking and include some time on the bike and on the elliptical trainer. That's the easy part.

The hard part will be mentally keeping myself in check around food. I can't convince myself that it's okay to eat more food just because I've lost a few pounds. I can't snack on any random thing as I pass through the kitchen, especially when I'm not even hungry. I've already started cutting back my mealtime portions. Lunch is now half a sandwich again (instead of a whole one) with a huge pile of carrot sticks or some fruit on the side. I'll save the yogurt for my afternoon snack.

I think I can succeed at losing 25 pounds if I just don't fall into the trap again.

Weigh-In Wednesday #9

Yes, I know. It's been a long time since I updated on this. Here goes...

1. Weight is the same, and the problem is two-fold. It's boring exercising at home, and I like food. Too much.

2. I've been changing my workout up a bit. I'm walking a mile in about 17 minutes plus some seconds each time. My best time so far is 16:35; I didn't time today's walk. I've dropped back to working out my upper body just once instead of twice, and I've added some lower body weights to my regimen. (I think I'll really feel it tomorrow.) After my workout with weights/equipment, I walk a few cool-down laps.

3. I jogged today. And nothing was chasing me. And I didn't die. Okay, it was only half a lap, which works out to be 1/20 of a mile. But still - I attempted it. I kept thinking about doing it as I counted each lap, and finally I just did it. I was listening to the wrong song for that though. It was too fast and I couldn't get my timing down. I ended up going a little too fast and had to stop. I'm going to have to listen to the other stuff on my iPod, other than my "walk" playlist, and see what's good for a slow jog. Maybe next time I can get a whole lap in!

Weigh-In Wednesday #8

I guess I'm past the first few easy pounds of weight loss. I'm down some from last week, but it seems I'm stuck where I am. I know I would do better if I'd be more diligent about my eating. But sometimes I just want it! At least with spring and summer (read: heat) around the corner, I'll be less likely to eat so much - and more likely to eat more salads.

The whole time change thing is really taking a toll on me this time. I'm so tired when I finally drag out of bed in the mornings that I don't really feel like exercising. Monday morning, after I got up, showered, dressed, and read in my Bible, I curled up on the couch for a 30-minute nap. I never got around to doing any exercising. Tuesday and this morning I did my ab exercises. Yesterday I walked my mile on the outdoor track, but wasn't able to time myself very well. (It's hard to do that on a wristwatch.) I went through my upper body routine pretty quickly, walked my half-mile (8:20), then went through the upper body routine again. I realized the outdoor track is a better workout than the indoor track since it has a few small hills. The indoor track is flat.

After my workout, I weighed in at 159.1. I'm still see-sawing. Maybe next week I can see more of a difference since I'll be going to the gym twice. Of course, we'll be eating out a little more since the boys will be out of town, so maybe the extra exercising will just keep me even... It's all about choices.

Weigh-In Wednesday #7

I had my good moments and my bad moments with eating last week. I ate a little more junk food than I should have, but when I was being conscientious about my food choices, I did really well. I think one thing that helped me blow it was all the delicious starches from Baker's Ribs. Billy picked up BBQ Saturday evening, so we feasted on smoked chicken and brisket, creamy macaroni & cheese, and dill potato salad. There was also some mediocre cole slaw, dinner rolls, and "condiments" (sliced jalapenos, onions, and dill pickles), but I didn't have any of those.

I also skipped a few days of morning exercises for various reasons, but I've picked them back up this week. I started doing a trouble-spot program, breaking it into upper and lower body for M/F and core for T/T.

Today's mile was 16:30; my later half-mile was 8:20. Sometime during my walk, one of my toenails ripped and bled into my sock. I remember feeling a quick pain, but it didn't last. Maybe that was because the muscles along my shins and in my calves were crying out.

My upper body workout went really well. I kept to my lighter weights/more repetitions routine, and I like it better than straining my muscles to complete one set of heavier weights. I still feel the burn, but it's different. I skipped the lateral raises this week. It's not one of my favorite exercises, and since my longer sets cut a little more into my time (and I'm paying for the boys' childcare), I needed to drop one of the machines.

When I stood on the scales this time, my weight was back up a little: 159.0. I need to work more on eating healthier (and less) this week. My inches have stayed the same.

I'm planning to up the ante over Spring Break. The boys will be gone for the week, so I'll be able to get to the gym twice that week. I'll be interested to see how that impacts things.

Weigh-In Wednesday #6

I took my friend Rachel's advice and dug out my tape measure so I could track my progress another way. I measured Monday morning, but didn't write anything down, so now I've forgotten. I'll do it again tomorrow morning, write it in a place I'll remember, and check it weekly. I'll post how many inches I lose each week.

Eating was better last week. I still had my moments of wanting to eat things (and sometimes actually eating them!) that I knew weren't good for me, but overall I did really well. I'm expecting another good week.

We haven't been able to get out to the park to exercise the way I'd like, but maybe we'll get some opportunities later this week and next week. I think the temperatures are supposed to be in the 70s, so that'd be perfect!

As for today's exercise routine, it went really well. My friend Kim met me at the gym and we walked a mile on the outdoor track. I need to take a stopwatch with me when I walk outside. The only clock on that track is past the building where the dressing rooms are located, so I can only estimate the total time based on my first 1/2 mile. Using that as my guide, I'd say today's mile was a little under 17 minutes. Kim's about my height, but she has a longer stride. I really had to work to keep up with her at the start, but once I found a good pace with hers, we did well. I went in to lift weights after our mile, but she walked another mile.

I changed the way I'm lifting my weights. I just realized in the book I'm reading (Strength Training for Women) that shaping and toning are best done by less weight and more reps; more weights and fewer reps are better for bone-building. So today, I decreased the weight I had been using and did anywhere from 15-25 reps. I went through that routine twice, and walked a quick 1/2 mile (8:14) in between.

When I got ready to stand on the scales today, I was mentally preparing myself to see another gain. Much to my surprise and delight, I weighed in at 157.3! Down a little more than 3 lbs. from last week! Yessss! I know part of that was from retaining water, but I also think doing some exercises each morning has been helping.

Oh, I switched from general upper, lower, and core body toning each morning to focusing on a "Trouble-Spot" workout. I do the upper and lower body exercises Monday and Friday; the core exercises are for Tuesdays, Thursdays, and Saturdays if I have time. That's quite a workout, too! Monday was the first day I did some of the exercises for glutes and thighs - and did I ever feel it! I was already feeling tight and sore that evening. Yesterday I could hardly lower myself into a chair without using my upper body to lessen the strain! Thankfully I could do everything today without any pain.

I'm glad to see some progress again. It was beginning to get easier to binge on something bad for me since it seemed like nothing was changing anyway. Today's weigh-in gave me renewed inspiration! I'm down a total of 7 1/2 lbs. since I began 8 weeks ago!

Weigh-In Wednesday #5

Last week's eating was better than the previous week's, but I still ate more "bad" stuff than I should have. This week should be easier since we're back to a regular schedule and won't be eating out so much. That's such a huge temptation for me, all that delicious food with untold calories and fat. It's so hard to choose a salad when there are so many other great things on the menu. I love salads, but sometimes you just need want something more...

I got more exercise over the last week than I normally do. I was more committed to my morning exercise routine than I had been. I think I only missed one morning. Monday afternoon, the boys and I went out to the greenbelt by our neighborhood so they could ride their scooters and I could walk. I didn't get to do much fast walking, but it was still good to get out of the house. Yesterday afternoon, the boys and I met some of our friends at a local park. After they left, the boys rode their scooters around the pond and I got to get in a fairly brisk walk. I'm looking forward to nice spring weather so we can get out more.

I got confused today when I was walking my laps around the track. I think I was so focused on listening to my music and keeping the pace that I walked an extra lap. My "mile" ended up being 18:43, but I know I walked as fast as I usually do. I'll be glad when I can walk the outside track again. I know it's just two laps to get my mile done there and I don't have to worry about if I walked 8 or 9 laps and just how many more I have left to go. Between sets of weights I walked an extra half-mile. At least I think I did. My time was 9:15, which would equate to an 18:30 mile. I know I was doing better than that, though. I'll just have to be more conscientious of my laps next week. Now I'm wondering if I was ever doing as well as I thought or if I was just leaving off a lap because it's too hard to count 10 of them.

My workout was good. I tried increasing the weight on some of the machines, but my muscles gave out before I completed my 15 repetitions. I was halfway into my second set on the circuit when I noticed the additional 5-lb. weights you can add to the load. Aaaahhhh. I'll have to try that next time instead of increasing by 10 pounds.

When I stepped on the scales after my workout, I just knew my weight would be down again after last week's jump. I was wrong. It was up another half-pound: 160.5. I know muscle weighs more than fat, and I'm trying to convince myself that that's what's going on right now. But I want to see those numbers going down each week, not going back up. I've decided I need to find my tape measure and take some measurements so I'll have another way of checking my progress since the numbers on the scales are deceiving me right now. At least I hope that's what's going on. My clothes are fitting a little looser and a few people have commented that I look like I've lost some weight, so at least those positives are going for me right now.

This week I'm going to be more conscientious about what and how much I eat, as well as getting in more exercise. Hopefully we can make a few more trips to the greenbelt or the park. That's easier - and more fun - than crunches and lunges and squats. Oh, my!

Weigh-In Wednesday #4

Last weekend was a bad one, food-wise. Too much cake, ice cream, French fries, fried chicken, corn nuggets, candy, etc. And the ice cream and cake have continued into this week. Tomorrow the leftover cake goes into the garbage disposal, and the ice cream gets pushed toward the back of the freezer. The candy will go into the cabinet where I can't see it unless I'm looking for it.

I'm going to try harder this weekend, though it will probably be difficult again. My parents and sisters are coming to celebrate birthdays and we'll be going out to eat again. Then Sunday we'll be going out to lunch with a couple from our Sunday school class. (They write the class' monthly newsletter and Billy and I are the featured couple for March.)

I have noticed that I'm not drinking as much water as I should. I tend to get busy with homeschooling and housework in the mornings and "forget" to drink. I usually have my first big glass of water with my lunch, then try to make up the difference in the evenings. That's another area where I need to work harder.

My exercise routine was better this time around. I started exercising in the mornings at home. Tuesdays and Thursdays are core and abs; Mondays, Wednesdays, and Fridays are upper and lower body. I just need to be consistent with it.

Today I walked a mile in 16:47. Between sets of weights, I walked a half mile in 8:15. (My pace was quicker, thanks to Third Day's Saved!) I walked an additional untimed cool-down lap after my last set of weights. And I added the Row to my upper body workout regimen. I'm not sure how many machines I use now. I just start at one end and work my down to the other. I liked my routine better today: 1 mile, 1 round of weights, half a mile, 1 round of weights, cool-down lap. I think I'm going to keep going with that routine. Once the weather warms up a little, I'll go back to walking my mile on the outdoor track.

Today's weigh-in: 160.0 lbs. That's up 0.8 from last week, so all the eating really did me in. My goal for next week is to lose that 0.8 lbs.

Weigh-In Wednesday #3

It's been a crazy week, and a difficult one food-wise.

Saturday evening we met some friends at Cheddar's, a favorite restaurant that we often forget about. (There's not one along our nearby "Restaurant Rows".) As I perused the menu, I couldn't decide between the Grilled Chicken Salad or their delicious Dijon Chicken and Mushrooms. I chose the latter; you can get a salad anywhere! I haven't found nutrition info on that, but I'm sure the calories are through the roof, even though I ate only half. (I had the other half for lunch Monday.) I also snacked on a few greasy tortilla chips and some really good salsa. And I had queso with ground beef on two chips. And I ate a few of the boys' fries, which were really good. (Remember, I can't turn down a good French fry!) After that, we went next door to Chick-Fil-A for ice cream. I got a kiddie cone, which I really didn't need or want. Still, a plus was that I wasn't miserably full when all was said and done. I've been known to eat way beyond my comfort level just because the food tastes so good.

Yesterday (Wednesday) was another high-calorie day, but I justified that because I had worked out really well. I took the boys to McDonald's for lunch for Jacob's birthday so they could play in the play area. I had a grilled Snack Wrap with honey mustard dressing, which is about 260 calories. Not bad. Then I ate about 450 calories in fries. (The boys complain when I get them one order of small fries to share, so I ordered them each their own. Caleb decided he didn't want many since he was saving room for a hot fugde sundae. Jacob didn't eat the first one. I couldn't stand to throw them away, so I ate them...) I should've stopped there, but when I ordered the boys' ice cream, I got some for myself, too. Jacob and I ordered chocolate dipped cones. The chocolate wasn't ready, so while we were waiting, our ice cream started melting. The cashier put those on our tray for free and made us fresh new cones when the chocolate was ready. I hated to throw them away, and I definitely didn't want to eat them! There was a lady in line next to me with her young grandson, so I asked her if she would like to have them. She looked at me in surprise, then gratefully accepted them.

For Jacob's birthday supper, I made spaghetti and meatballs, garlic bread, and brownies. (I should have made the salad on my menu, but I was tired from the day and wanted to get out of the kitchen and relax while everything was finishing up cooking.) I only had one serving of spaghetti, but I ate more garlic bread and brownies than I should have.

Today we're going to Cici's Pizza for a homeschool association field trip. (Pizza is another weakness of mine!) Then supper tonight is leftover spaghetti and bread - and brownies. It's going to be another tough day!

At least my workout was good! I walked a mile in 16:49. Between sets of upper body weights, I walked another .4 miles in 6:40. I forgot the time on my last .3 miles after my last set of weights, but it felt consistent with my other times. (Had my walking tunes playing...)

I didn't get around to starting any other exercises at home until this morning. I did some core exercises this morning and will do a few more later today. Once I've gotten the instructions for the different exercises down, it won't take me so long to get through them and I'll be able to go through the whole routine at one time in the mornings. (I find too many other things to do to exercise at home in the afternoons or evenings.)

Yesterday's weigh-in: 159.2 pounds. (This was my second weigh-in. After the first one, I took my shoes off and it really made a difference! But I was also wearing a heavy sweatshirt, so I don't know how accurate it was. Next week I'll weigh before I change into my street clothes, even though the scales are on my way out of the dressing room.)

Weigh-In Wednesday #2

Last week, I decided to go "public" with my weight loss progress with a new weekly post called "Weigh-In Wednesday". In it, I'll detail my workout strategies, my eating plan, and my struggles with them.

I didn't struggle too much with eating last week. I think a big part of that is seeing the numbers come down each week when I stand on the scales. That gives me the motivation to keep on with what I'm doing. I did really well with not eating a lot of sweets, and when the boys had snacks each morning and afternoon, I made choices like a low-fat granola bar, some chips and salsa, or a bowl of Cheerios. I had a few Hershey kisses, but I limited myself to just 2, and I sucked on them to make them last longer. :o)

For lunch today at Wendy's, I had a side salad with honey mustard dressing and a mandarin orange cup. I skipped the chicken nuggets, but I did munch on a few of Caleb's fries. (I have a hard time turning down French fries!) Next time I might try the salad with the nuggets and a low-calorie dressing. I need the protein after working out.

Today's workout went really well. My iPod worked this time, and my "Walk" playlist helped me walk at a really brisk pace. I completed a mile in just under 17 minutes! I went through my upper body weights circuit and added a new exercise: the fly. For my between-circuit laps, I walked 3 laps (.3 miles) in 5 minutes. After going through the circuit once more - and not quite getting all my repetitions in because of muscle exhaustion! - I walked another 4 laps and finished in a little under 7 minutes. All total: 1.7 miles in 29 minutes or less!

These are the tunes on my "Walk" playlist. (Some of them have a little faster beat than I can walk to, but I'm hoping to work up to it. There may be a problem, though, because I'm not that tall (only 5'4") and my stride isn't very long. If I took shorter steps I'd look funny, and I'm not up for jogging just yet.)
I Go to Extremes, Billy Joel
You May Be Right, Billy Joel
It's Still Rock and Roll to Me, Billy Joel
My Life, Billy Joel
We Didn't Start the Fire, Billy Joel (I thought of you, Taran.)
What I Want, Daughtry
Redemption, Switchfoot
Reached Down, Todd Agnew
Lay it Down, Todd Agnew
Romans 12:1, Todd Agnew
Where Were You?, Todd Agnew
Uptown Girl, Billy Joel
Tell Her About It, Billy Joel
All Fired Up, Petra
The Pirates Who Don't Do Anything, Reliant K
More than Fine, Switchfoot
Saved, Third Day
Took My Place, Third Day
I Can Feel It, Third Day
Keep On Shinin',Third Day
The Wonder of It All, Todd Agnew

This week/weekend, I want to focus on developing a workout plan for the days I don't go to the gym, which I'd like to start next week. I've decided to focus on my upper and lower body on MWF and my core on TTS. I'm reading Strength Training for Women (click the link on my "Reading List" sidebar for more info), and it's got some really good information in it. There are also a wide variety of exercise plans for a big range of fitness levels. I'm actually considering buying this book!

I know that if I do more focused exercise than what I get once a week, I should see a slight increase in weight loss, as well as a reshaping of my problem areas. Which brings me to today's weight report: 159.9! I lost another pound!

Kicking Off "Weigh-In Wednesday"

I've actually made measurable progress in my weight-loss efforts!

Even though I started my workout program last fall and could tell a difference in the way my clothes fit, my weight stayed the same. Then we took turns getting sick and I wasn't able to go to the gym for a month. And it was between Thanksgiving and Christmas. And I ate freely while I wasn't working out. And I lost all that I had worked for. My weight stayed basically the same, but my body went back to fitting in my clothes the old way again.

I like to think I started over with the new year.

First, I changed the way I work out. I challenge myself and push myself instead of keeping to the same pace each week. I even walked a 17-minute mile today - plus another .6 miles at the same quick pace! And without the help of my iPod! (It got stuck on my new "Walk" playlist and wouldn't play. Billy checked it this evening and it was fine, so I don't know what the deal was. At least now I know I can do it on my own, without a snappy Billy Joel beat.) Second, I changed the way I eat. I eat less and make healthier choices. Read more about my weight-loss plan here.

I only weigh myself once a week - on Wednesdays after I work out. On my way out of the ladies' locker room, I stop off at the scales and check my progress.

When I "began" 3 weeks ago, I weighed in at 164.9 lbs.

Last week, I weighed in at 162.5 lbs.

Today, I weighed in at 160.9 lbs.

Next week? Next month? Will I reach my goal of 20 lbs. by the end of May? Tune in each week to "Weigh-In Wednesday" to find out.

(I started to post my weight as 1*4.9, etc., but I need to be real and up-front about this. So, yes, you now know what I weigh. Surprised? I hide it well...)

Seeing the numbers go down each week really motivates me to keep at it. Now I just need to fine-tune my toning and body-shaping plan. Feel free to encourage me! That helps, too!