Deciding to Change

My sister in law posted the picture below on Facebook. It gave me the reminder I needed...if I want to change, I'm the only one who's going to make it happen.

Since the posting of the picture, I have gotten back into a regular routine of running. I'm going to incorporate strength training as well, just haven't quite mastered my schedule. I've done the Couch to 5K workout for 4 days so far, and I'm exhausted. I'm sleeping way better than I was, but I'm so tired. I'm not letting that stop me. On days I'm too tired, I just don't run that morning. Of course, I'm trying for morning workouts...and of the 4 Couch to 5K workouts, I did one in the morning. :) But that's how you start. Tomorrow is a new day and a new morning for me to start again.

BTW, I didn't stick with the goals I set out to do run 1 mile in January, 2 miles in February...and that's okay. The decision to change and really want it had to come first. I have been walking 2 miles or more 3-4 times per week, so its not a totally lost goal...just executed differently. And now, I'm track for the rest of the year...working my way to running 30 minutes straight. And, eventually, a 5K without any walk breaks.


The picture to the left is just a reminder that in order to be great, you have to start. And that's what I'm doing...starting and heading towards greatness. :)

Couch to 5K: Week 7 and not counting....

So, now that I have a 5K under my belt...I still actually need to finish the Couch to 5K program. Also, since doing the 5K, I've not run. I've been doing a lot of walking, but no running. I did recently get a FitBit (pedometer + super powers) and I have yet to reach 10,000 steps in a day (granted today is only day 2 of having it), but, at least, today I did break 5,000 steps....now to add my running back in.

I rested for 2 days after my 5K, but, I guess, that wasn't long enough for my body. I ran for about 5 minutes and had to stop, my muscles were just too sore.

Tuesday, June 24: Ran for just over 5 min. My legs and muscles are really sore from my 5k this past weekend. I'll work my way back up again.
Average Pace: 17:08/mile
Mileage: 1.81 miles

Saturday, June 28: I didn't run outside, it was WAY too hot and I got up late. I ran in my basement. I started out on my trampoline, but my feet always feel funny when I run on that thing. So, I just ran circles in my basement as best I could. I ran for a full 25 minutes straight. I had intended to only run for 20 minutes, but when I got to the 20 minute point, I felt I could go on, so I did.
Average Pace: 18:14/mile
Mileage: 1.92 miles

Sunday, June 29: Great run! It's just as warm today as it was on 5K day. I understand why I walked as much as I did - this heat is brutal! 20 minute run today.
Average Pace: 18:53/mile
Mileage: 1.05 miles

So, let me explain that "I understand why I walked as much as I did" comment. That was the first hot day I ran, it has been such a cool year so far and I forgot how fatiguing the heat can be. And, when you start out stronger than you intend to, it catches up with you faster.

I didn't feel like running on Sunday morning, but I did. Because of this, and the motivation to run because of signing up for a race (the 5K for Orphans), I decided that I needed to sign up for more races. I figure one race every 2 months, that's enough time for me to keep training and to increase my mileage and pace...now to get back out there and run.

Mileage to Date (doesn't include all of the walking we did 4th of July weekend): 65.6 miles

Races I'm considering: 
August 9: Ready Set Ride: Chasin' Tail 5K Trail Run, Walk & Virtual Walk
October 18: Scarecrow Scramble (this is a definite! Doing this in honor of friend's who aren't in the country that have done this race in the past.)
December 6: Reindeer Run (I considered this one a couple of years ago, partially because I remember printing the postcards for this race at an old job)

Post-Race Day Re-Cap

Saturday, June 21, I ran my first race and first 5K ever. I estimated, based on my runs prior to race day, that I would be able to finish the race in about 52 minutes. I did a little better than that, 51:03. Fifty-two minutes, wasn't a planned goal, it was just a realistic estimate of my running a little under or around 17 minutes/mile.

My goal with this race, was to finish...finish strong and finish running (not walking or crawling). So, I achieved my goal.

It was a warm day and the path we ran wasn't very shady. There were 2 water stations along the path and lots of people along the way to cheer us on. It was great to have those encouragers along the way! Here is a map of the race route (its a PDF).

I started out running with my great-niece, this was her first 5K as well, and one of her grandpa's, but it wasn't long before they were cruising along....I'm not that fast and I knew I wouldn't be able to keep up. I was probably in the middle of the pack at the beginning of the race, but it didn't take long before I had been passed by what felt like every runner. It was a little dis-heartening to be at the tale end, but those encouragers along the route really helped keep my spirits up and kept me going and helping me want to finish. I don't remember what songs played on my i-device, I remember the RunKeeper app voice telling me how long I'd been running, but that's about it.

I know the first time I walked was just passed the 10 minute point of running, I started out stronger and faster than I normally would have, which I understand is a normal mistake...you just get caught up with all the other runners and get sucked in. I made sure that my walks lasted long enough for me to catch my breath, but not too long. I tried to make sure the walks only lasted for about 30 seconds and the majority of them did. It was the tail end of the race that I probably walked a little more than 30 seconds. I wanted to finish the race running.

My race results can be found here. My overall time was 51:03.8 which is an average pace of 16.28/mile. Now I have a standard to gauge myself against for future races.

My husband took some great video of the start of the race and me crossing the finish line. You can watch that video below.

Some pictures, taken by KnightLIGHT Photography are also below. For more pictures from the race, click here.

The start of the race. I'm in the purple just passed the guy
in front wearing his hat backwards. The thing to my left is
where I stretched at the end of the race.

Finishing my first 5K race. 51:03.8 (16:28/mile)

At the end of the race, just after my husband stopped recording, I said, "My feet are numb." It was like a pins and needles kind of numb...which started when I had about 0.6 miles left (I'm just going by what the volunteer said as I ran by). After stretching and walking around a bit, my calf muscles felt sore. But, after a shower back at the hotel, I felt much better and haven't really been in too much pain today. It's a little stressful on my right knee going up and down our basement stairs, but I'm sure it will be gone by my next run day, Tuesday. I'm taking two days off before I start running again.

I'd like to improve how long (number of minutes straight) I can run for, so instead of continuing with the Get Running app which is 2 more sessions of running 25 minutes straight, then 3 sessions of running 28 minutes and finally 3 sessions of 30 minutes running straight (the end of the 9-Week Couch to 5K program), I'm going to revert to running 20 minutes straight. I will do that for my next 3 runs and see where I am before deciding to move up to 25 minutes and then following the Get Running app again.

Below is me in my first race T. Looking forward to building a collection of race T's.

5K for Orphans Training: Week 7/Race Week!

This Week's Runs
25 min. runs

Walk: (6/19) Gorgeous morning for a run! Rain really cooled it off...now if only it would stay this nice. Today was another 25 min run. I took a 30 sec walk break in the last 10 min. No more runs until rac day - Saturday.
Average Pace: 17:33 minutes/mile
Mileage: 2.2 miles

RACE DAY!!!
Week 7, Run 1: (6/21) Great run! 51:28. Wanted to finish in 52 so I beat my goal! Woot! I ran a 5k! I walked a little more than I would have liked, but I did try to only walk for 30 seconds at a time...towards the end I walked a little longer, but I wanted to make sure I finished the race strong and running. For more about the race and race day, see "Post-Race Day Re-Cap".
Average Pace: 16.47 minutes/mile
Mileage: 3.24 miles

Taking two days of rest before running again. Next run will be Tuesday, then I'll get back to running 4 days/week. Rest Day: (6/22)
Rest Day: (6/23)

Next time I run I think I'll be working on running for longer periods of time. This week's runs are 25 minutes straight of running, but I think I might jump back a step and work on running 20 minutes straight, once I've mastered that, then I'll bump myself back up to 25 and then 30 minutes.

THIS WEEK'S PROGRESS
Total miles logged this week: 5.44 miles
Total miles logged YTD: 58.1 miles

5K for Orphans Training: Week 6

This week's runs:

1. 5 min. run, 3 min. walk, 8 min. run, 3 min. walk, 5 min. run
2. 10 min. run, walk 3 min., 10 min. run
3. 25 min. run

Week 6, Run 1: (6/14) Great run! Two 5 min runs, one 8 min run in between with 3 min walks between each run. About 3/4 of the way thru the 8 min I wanted to stop and walk when the song "don't give up" popped up on my playlist. I made it! In exactly one week I will be running my first 5K!
Average Pace: 17:58 minutes/mile
Mileage: 2.03 miles

Week 6, Run 2: (6/15) Great run! Driver's please pay attention to people In the crosswalk. Don't be liking at your phone or radio when you're coming up to a stop sign...watch for pedestrians! Okay, ff my soapbox. Beautiful breeze out there today. Two 10 min runs with 5 min walk between. Next 2 runs this week are 25 min straight...can't wait!

Average Pace: 17:44 minutes/mile
Mileage: 2.08 miles

Week 6, Run 3: (6/17) Great run! A little toasty out there, but the breeze and occasional raindrop helped. One more 25 min run before race day!

Average Pace: 17:24 minutes/mile
Mileage: 1.91 miles (Runkeeper app started late)

One more 25 minute run before Race Day!


THIS WEEK'S PROGRESS
Total miles logged this week: 6.02 miles
Total miles logged YTD: 52.7 miles

5K for Orphans Training: Week 5

This weeks runs: 

1. three 5 min. runs with 3 min. of walking in between
2. two 8 min. runs with 5 min. of walking in between
3. running 20 minutes straight

Week 5, Run 1: (6/8) great run! Ran 15 min. total today. Next run will be 1 min. more than up to 20 min. straight by this week's runs end. 
Average Pace: 18:18 minutes/mile

Mileage: 1.88 miles

Walk: (6/9) Walked around the pond by work
Mileage: 1.02 miles

Week 5, Run 2: (6/11) Overslept on my regular run day, got home late cause I was hit by another car on my way home, so had to put this run off a day.
Great run! Ran 8 minutes straight...legs did not feel fatigued at the end. Halfway thru the second run I picked up the pace, and at the end of the run, when the app I use told me 1 more minute, I set my eyes on where I wanted to make it to and pushed myself to get there. Didn't make it by the time the run was over, but not too long after it. :) Next run 20 minutes straight. I'm going to rock my next run!
Average Pace:  17:49 minutes/mile
Mileage:  1.96 miles

Week 5, Run 3: (6/12) Great run! Actually ran for 22 min. cause I was having problems with my running apps. Durin that 22 I walked 2 times for 30 sec. and 2 times to walk across some crooked gravel (10 sec. Max, maybe). Feeling pretty good!
Average Pace: 17:47 minutes/mile
Mileage:  1.76 miles (something went wrong in my RunKeeper app and it missed recording part of my warm up time, so it was more mileage than this, but I'll just log what it tracked)

THIS WEEK'S PROGRESS
Total miles logged this week: 6.62 miles
Total miles logged YTD: 46.7 miles

5K for Orphans Training: Week 4

Week 4, Run 1: (5/31) Great run! Ran into a coyote as I was about to start my second set of runs, so I just walked back on the path I came down. Ran into him again around the corner. So stopped midrun to walk past him. He was after some geese. Quiet a morning of wildlife...saw lots of rabbits too.

Running 2 sets of 3 and 5 minutes.

Average Pace: 17:5 minutes/mile

Mileage: 1.92 miles

Felt great after today's run. Wasn't sore or stiff. I was kicking myself ,originally, for taking 3-days off, but I'm really glad I did. I'm not regretting it and it's not going to hold me back.

Exercise: (6/1) I didn't go for a walk, however, I did do crunches, squats, lunges and lifted hand weights.

I didn't sleep well Sunday night, so I opted to sleep instead of getting up to run. Then traffic was bad in my way home, and I always go grocery shopping...by the time I got home it was 7:15, so dinner and no run. I'll be up early tomorrow for sure to run.

Week 4, Run 2: (6/3) great run! Had to cut the last 5 min run in the am, ran out of time...next time up 10 min earlier and that should do it. Feel great starting the day with my run!
Average Pace: 17:27 minutes/mile

Mileage: 1.41 miles

Week 4, Run 3: (6/5) great run! The app I use didn't count my run from the other day (I forgot to mark it as complete). Figure it can't be bad to do one more day of this training. So tomorrow, to get back on track for my run days, I'll run one more of this week' straining.
Average Pace: 18:01 minutes/mile
Mileage: 1.97 miles

Week 4, Run 4: (6/5) Great run! Lots of runners out there this am. My pace is getting faster.
Average Pace: 18:01 minutes/mile
Mileage: 1.64 miles

Starting tomorrow the training starts to vary, I'll be moving up to three 5 min. runs with 3 min. of walking in between; then two 8 min. runs with 5 min. of walking in between; and last run for week 5 is running 20 minutes straight...can't wait to be there again! :)

THIS WEEK'S PROGRESS
Total miles logged this week: 6.94 miles
Total miles logged YTD: 40.1 miles

5K for Orphans Training: Week 3

Week 3, Run 1: (5/23) Great run! I ran for 3 minutes straight! The first run I doubted I could do it. Second run, I made it to the halfway point and was like, I should pick up the pace...so I did
Average Pace: 17:57 minutes/mile

Walk: (5/24) Great walk! Just working on building endurance for those runs..

Average Pace: 19:40 minutes/mile

Week 3, Run 2: (5/25) Great run! Didn't think I was going to get it in today. But I'm glad I did, even after an hour of playing frisbee in the park.
Average Pace: 17:57 minutes/mile

Walk: (5/26) Great walk! Getting toasty already.
Average Pace: 19:53 minutes/mile

Week 3, Run 3: (5/29) Feels great to be running again after a forced 3-day break.
Average Pace: 18:39 minutes/mile

So, as you can see, I had to take a break from running and missed one day. My left calf muscle was really stiff and sore. My husband, thankfully, massaged it out, but I still felt like I should rest a couple of days before continuing to run. Best to not risk injury before a race.

So, next week (or Saturday really), I move up to week 4: run 3 minutes, walk 1.5 minutes, run 5 minutes, walk 2.5 minutes (do this cycle 2 times) +5 minute warm up and cool down. 

Friday I will resume my walking regime to help build up my endurance and leg strength and to assist in the weight loss process. :)

THIS WEEK'S PROGRESS
Total miles logged this week: 7.21 miles
Total miles logged YTD: 33.1 miles

5K for Orphans Training: Week 2

Week 2, Run 1: Great run! Up to 1.5 min runs now. Going to make it to that 5k for sure, even if I'm the last to finish! :)
At run 5, I wasn't sure I could do the last 3 minutes of running....before I knew it, I was done.
Average Pace: 17.34 minutes/mile

Week 2, Run 2: Great run! Missed running at 6 am today cause I couldn't sleep last night, even after an exhausting 4 hour day of yard work. Didn't really want to run today, but I did! And I feel great and am glad I ran.
I set my eyes on a goal for my last run and made sure I pushed to make it, so when my run coach app told me 15 seconds left, I ran faster to reach that goal.
Average Pace: 17.10 minutes/mile

I implemented my walking on days that I don't run, I saw a difference in my pace in Run 2, which is the day after I implemented my walking plan.


Week 2, Run 3: Great run! A little warm out there, but at least there was a nice breeze. My left calf was hurting during my first run, I just slowed my pace and it went away. Also had a side cramp - don't usually get those.
Average Pace: 17.36 minutes/mile

Missed a walk last night because of the storms. Will pick those back up starting tomorrow. I really need to leave a pair of walking shoes at work so I can do it on my lunch hour.

So far so good! Loving the runs. Totally clears my head! Now if I could only get up early in the morning to do them so I don't have to do it in the evening heat. Here's hoping I can do that on Friday. :)

Next run (on Friday) will be 2x: Run 1.5 min., walk 1.5 min. Run 3 min., walk 3 min. (9 minutes of running - which is what I did this week).

THIS WEEK'S PROGRESS
Total miles logged this week: 6.19 miles
Total miles logged YTD: 24.73 miles

Total weight loss: 1 lb. 
(my weigh-in day is Friday, I will try to remember to update this then, otherwise, look for it in Week 3's post)

Why do you run?

While I have not personally been asked this question from anybody, I do ask it of myself. Why do I run?

First off, last year when I ran, I lost 10 lbs. TEN POUNDS! That's a good reason right there.

I also run because when I am running, my mind is blank. I'm focused on running, staying and finishing the run strong. The worries of today or tomorrow are not plaguing me...my mind is empty, blank...and it's great! I can't even tell you another time in my life when my mind was not racing. But when I run, my mind is focused on finishing. Talk about stress-relieving!

That's all I've got, but I believe those are two great reasons to continue to run.

This past week we signed up at our local park district for their exercise facilities. We only signed up for one month, so far...figured we'd better test run and make sure we're going to go before we plop down the full-year membership all at once. So far, so good. I went twice this week and ran on a treadmill (for the first time in my life). It's not so bad. The hardest part for me is when I get off the machine - adjusting to walking on solid ground (guess you could say I get sea legs running on the treadmill). Part of the reason for joining a gym, 1) last year I didn't run all winter because it was too cold outside (my running clothes aren't as warm as I'd like them to be); 2) I run after work and I don't have reflective gear for night running. I'm totally fine with all of that, but when I can run outside, I'm going to.

Tomorrow is a run day, I'm hoping the weather's nice enough, so I can just get up, put my running clothes on and run out the door and around the neighborhood. Otherwise, it's to the gym I go.

Joining the gym isn't so bad anyway. You get to run indoors and not suffer through the cold and 50,000 layers; there is a lot of other equipment to use. So, I can run, then I can do some ab work, lift weights, whatever. Whereas if I just ran on the streets, I probably wouldn't do the other stuff. So, yes, joining the gym is a good thing. Just need to stick with it, which I'm planning to do.

Feel free to share why you run. 

Running Again

Today was the first run in awhile. I started Get Running at week one again. I think I did well, considering I can't even remember the last time I did run. I decided this morning that I was going to get up early and run. I didn't get up when my alarm went off. So, during the day today, I was not going to get down or beat myself up for not running this morning. I decided I was doing it as soon as I got home...which is what I did. And...I'm glad I did. I feel great! Certainly reminds me why I started and enjoyed running in the first place.

Now to keep up my motivation, I need to find and sign up for a race...or join a running club. I think this will be my race - the Wheaton Lions Club Reindeer Run. My previous company printed postcards for this event, so why not check it out and it's not far from home...plus it gives me enough training time.

Of course I started a new book yesterday "While My Sister Sleeps". The book is about a runner who is trying for the Olympics, when she falls ill. I only just started the book, so that's about it so far...don't want to spoil it in case you want to read it. Chapters 1-3 are very good. :)

Helpful Tips from Run Yourself Skinny

I just finished reading "Run Yourself Skinny: Lose Weight Fast Without Dieting" by Michael Thomas. Some tips in the book that I thought were helpful:

• Every day, log your total time walking/running and your total distance.
• Calculate your calories burned (weight X distance X 0.75) for each workout.
• At the end of the week sum up each of these metrics at the bottom of the page.
• After two weeks, you have a good starting point to see how many miles you are running per week and how many calories you are burning.
• At the end of the month, sum up each of the four week totals, weigh in on the scale to see how much weight you lost.

The following video, discussed in the book, may help get you motivated to get off your butt and walk or run...or start some form of exercise.

March 2013 - update

I've not done much running so far this year. We picked up a jogging trampoline in January, since a treadmill is not practical for our house...no idea where I'd put one. I've used it a couple of times and will probably use it a lot this coming week (we are expecting a rainy week and it's not fun running/walking in the rain).

There is a really nice walking path behind my work, it's approximately 3/4 mile. I was able to get out there one day so far. I did one lap because I didn't have my walking/running shoes. I'll need to bring my unofficial walking shoes to work so I can easily do two laps. Terry and I have gone on a couple of walks so far this month, but nothing regular. I post my run/walks on Runkeeper, which I connect to Facebook, so if you want to track my progress, look me up on either one of those social pages.

I'm starting to set my alarm clock for earlier so I can, hopefully, get up earlier and get back into the running thing. There is no excuse for not doing it. The weather is getting nicer, I just need to choose exercise over sitting on my rear or sleeping later. :)

once again, I have been lax in journaling my food this year. I've recorded a couple of half days, but I've not been serious about it. Really need to get back into this, as I say every year, when I do it, I lose weight. And since I've lost 10 lbs. since starting to run, and gained it all back over the winter, I really need to keep track of my food to help in the weight loss area.

Starting the Christmas Season Right

Well, since I lost my job at the beginning of November, I haven't done much running. Last week I started doing EA Active 2 on the PS3 again. I did that for a week...until I found my copy of Jillian Michael's 30-Day Shred. I started that yesterday.

This time around, Jillian Michael's isn't as hard as the last time I tried doing it. The only thing I struggled with on Level 1 this times, was push ups...who doesn't struggle with push ups? I'm feeling the burn today. I didn't have a chance to do Jillian today, but am going back again tomorrow. I'd like to do it at least 5 days a week. I read somewhere online that if you do it every day for 30 days straight, you can lose 10 lbs. I'm okay with not losing 10 lbs., but I want to lose something. So, I'll probably take weekends off - which is good because our weekends our swamped for the rest of the month.

Just a little seasonal picture...this is our house decorated this year. Last year we just had the PacMan ghost - which our neighbor across the street thought was a sad face, so she decorated one of her bushes with a happy face.

Running Update: November 2012

Well, since the beginning of November I have only run 5 times...which really doesn't make any sense because I lost my job on November 2. I have more time, but I'm not doing the things I should be doing (exercise). I've been eating better, however, I still do need to increase my fiber.

I borrowed a vegetarian cookbook from the library. I'm also going to borrow a book on increasing fiber. I know what I need to do, I just need better ways to implement them.

I didn't meet my goal of 15 lbs. by Thanksgiving...I missed it by 4 lbs. I'm okay with that.

My two new goals, set for 8 weeks from now (January 19), are:

1. lose 7 lbs
2. run 3 miles (I've completed the couch to 5k app I was using, but I have yet to run the full 3.1 miles.)

I set my goal for just before my birthday, that would bring my total weight loss to 18 lbs. and I'd reach my goal of running 3 miles straight. I don't care how long it takes me to run those 3 miles. I've gotten close in the past, 2.45 miles and 2.6 miles running and walking, respectively. So, I know I can do it. I just need to make it a priority.

When I had a daily schedule: work, run, dinner, relax, it worked for me, now that I can do whatever I want, whenever I want, it's harder. So, I need to get back on a schedule. I do certain things around the house each day, I need to add running, pick a time of day to do it, and do it then...I think that will help me get back on track.

2012 - New Year, New Trust

So, last year, I resolved to memorize Philippians 4....that did not happen. I didn't even attempt to do it. I actually forgot about it. I did this because I couldn't come up with my one word (www.myoneword.org).

This year, my one word is trust. There are so many people and things to trust in, I need to put my trust in the right people and things. Trust... where do you put your trust? what are you trusting in?

Since 2012 has already started and, I'm sure, many of you have your resolutions all ready to go and have started working on them already. I am still working through mine. I know what I'm already working on. So, without further adieu...

Part of my problem with New Year's resolutions is that I set too many goals all at once and lose sight of those goals. I'm not letting that happen again this year. I'm tired of gaining and losing the same 10 lbs., starting the year exercising and then stopping three weeks in, doing a daily devotion and skipping an entire week, etc. This year I'm making 30-day goals and then adding to them. After all, doesn't it take 30 days to form a habit? (or something like that?) Hopefully this will help me work through them and build up the habits I want for a healthy lifestyle change.

I saw this on Pinterest and thought it was appropriate to put in this post. 

Here is another one that I may attempt one month.

 2012 Goals
January: tracking my calories daily. I use the MyFitnessPal app on my iPod. i usually only track breakfast and lunch and skip writing down dinner, but this year, I'm doing it all (breakfast, lunch and dinner...even that one Frango Mint). While tracking my calories, one calorie item I am working on weaning myself off of is added table sugar. I usually take 2 tsp. of sugar in my coffee, since the beginning of January, I have only been doing 1 tsp. My goal is to work my way down to 0 added table sugar in my coffee.

February: pray and get up earlier - maybe the same time as my husband (since he gets in the shower first, this time would be uninterrupted). I have a daily devotion that I do through the youversion Bible app on my iPod, but I severely lack in my prayer time. I'm not consistent. I would like to set aside at least 15 minutes/day to spend praying about what's going on in my life, the lives of my family and friends, as well as the world and what I'm learning about in God's Word.

Lent: February 22-April 5 is Lent. I am not Catholic, but I find that it is a good practice to give up something. After all, Jesus gave himself for me, the least I can do is give up something I enjoy during this time. So, during the Lent season, I will not be drinking soda. (And, hopefully, I will have given up added sugar to my coffee be then too.)

March: exercise...daily. Every day I must do some form of exercise for a minimum of 30 minutes per day. I need to decide if I'm doing this in the morning or evening, but whichever i decide, it will always be the same. I will update this post with the time of day at a later date (before February). I am looking into getting a treadmill - so if you know anyone with a foldable treadmill for a good price, keep me in mind. :)

April: Eat one vegetarian meal per week...besides pasta.

May: goal

June: goal

July: goal

August: goal

September: goal

October: goal

November: goal

December: goal

Analyze what may be behind bad eating habits and lack of exercise and address those issues as you come up with your weight loss plan. Observe and write down certain circumstances, attitudes and habits in your life that may threaten your maintaining a healthy weight. As you create a diet and exercise plan, consider changing certain variables that may be a hindrance to you, or come up with coping mechanisms for things you can’t control.  - Source

Original Publish Date: 1/15/2012

Back on Track - Week 1

So, this week I've been doing really well with exercise and tracking my calorie intake. I missed one day, Wednesday - so I worked out Saturday, Sunday, Monday, Tuesday, Thursday and Friday - 6 days! That's the most I've exercised, outside of walking, for a long time. It's the small steps that count.

I missed Saturday's workout this week, didn't feel like doing the 30 Day Shred on Sunday, so my husband and I took a 3.2 mile walk. Monday - nothing, Tuesday - nothing, Wednesday - walk the dog and 30 day shred, Thursday, Friday - nothing.

Cutting back on sugary beverages

That is one of my goals. I actually just finished reading an article about that and it had a link to a new initiative sponsored by: the American Diabetes Association, American Heart Association, and a ton more (those are just the big names everybody's heard of). Anyway, Life is Sweeter is where you can go to find out more and/or participate in cutting back on sugary drinks, such as soda and energy drinks.

I found the following statistic on the site and it kind of surprised me:More than two-thirds of American adults and one in three children are overweight or obese.

I that America is now the fatest nation, we used to be second to Australia. But with the way food companies are regulated (or not), we continue to gain weight and not do anything about it. Well, I don't know about you, but I'm sick of sitting on my butt and not doing anything about being overweight. That's why I started the 30 Day Shred with Jillian Michaels. I also continue to walk the dog, although his max is about 1 mile.

One thing I'm trying to work on eliminating, is coffee creamer (I do buy the sugar free version -less calories than the fat free version) - I take 2 Tbsp. in my coffee every morning and I don't like drinking my calories. One alternative, which I usually do in the winter, is drink green tea. I just did a google search for flavored creamer substitutes and came up with this recipe (not sure how the calories break out, but I'm willing to try it and do the math to find out about reducing my calorie intake in this way.

Made to Crave - Day 16

Day 16: The “G” word

Based on Chapter 13 of Made to Crave by Lysa TerKeurst

Thought for the Day: “As the deer pants for steams of water, so my soul thirsts for you, O God. My soul thirsts for God, for the living God. When can I go and meet with God?” (Psalm 42:1–2)

Have you ever heard a sermon about your eating habits? I doubt it. Excessive drinking, yes. Excessive eating, never. At least I hadn’t until a historic church-going day when the preacher man pulled out the big “G” word: gluttony.

I rolled my eyes, as you have just done, and thought, “How dare you say to me that eating is a sinful desire?” But his point was brilliant and I took it to heart. How can we stand and wag our fingers in the direction of alcohol only to walk into the church-wide, covered-dish buffet and stuff ourselves sick with fried, covered-and-smothered, grossly caloric delights that buckle our paper plates and cause our stomachs to cry for antacids?

I want you to hear me. I’m not saying that eating is a sinful desire. What I am saying is, if you have a script like this (“I’m fat, I’m ugly, and I’m not capable of getting it together”) playing in your mind, then something is waging war against your soul.

First Peter 2:11 reminds us, “Dear friends, I urge you as aliens and strangers in the world to abstain from sinful desires which wage war against your soul.”

In other words, if something is waging war against your soul, it is a sinful desire. Now please hear me again. Eating in and of itself is not a sinful desire. God made us to consume food, but food was never supposed to consume us. And if food starts consuming us to the point where we cannot feel empowered, then that is a problem.

I imagine at this point you are wondering if we really need to go there with this gluttony thing. It’s not exactly the most girlfriend-friendly topic that makes you want to say, “Preach on, sister. I’m loving this encouragement!”

When we rely on overstuffing ourselves with food, drinking until we get drunk, or conducting an adulterous relationship, we are revealing a desperate attempt to silence the cries of a hungry soul.

Our souls have the same ravenous intensity as a vacuum cleaner; that’s how God created us—with a longing to be filled. It is a longing God instilled to draw us into deep intimacy with Him. The psalmist expresses this longing as an intense thirst:

As the deer pants for steams of water, so my soul thirsts for you, O God. My soul thirsts for God, for the living God. When can I go and meet with God?

Indeed, our souls are thirsty and ravenous vacuums. If we fail to fill our souls with spiritual nourishment, we will forever be triggered to numb our longings with other temporary physical pleasures that will never satisfy.

Source

Labor Day Weekend 2011

So I've been pretty good about trying to walk at least one mile per day during the week, taking the dog and the husband with me. :) My total steps for the week are: 54,015, which is an average of 7,716 steps per day...that's up from my 11 day tracking a week ago. :)

Today I started the Jillian Michaels' 30 Day Shred again. I plan on continuing it for as long as I can - definitely Sunday and Monday, since I don't have to work. I know after I did it last time, 3 days in a row, I was feeling it in my abs. So, I do want to continue with this for as long as I can.

I'm also considering taking a class at the local park district: Total Cardio Sculpt. Here's the description: Full body weight training, using various equipment to strengthen and tone combined with cardio training to get your heart rate up. This class has all you need for an effective body shaping workout that will keep you coming back for more. Please bring a mat.

I have two people encouraging me to do this and one saying it's too advanced, I need to start smaller. But, I'm not going to listen to the neigh sayer and do it. There are two sessions, both are 8 weeks. I'm going to do the first session and if I like it, I'll do the second session. Unfortunately the class is on Tuesday's, the day The Biggest Loser is on, but I can always catch that on Hulu. Exercise, getting my health back, and losing excess weight is what's important.