Goal Weight: One Year and Beyond!

I didn’t really think it was possible. Really. I may demonstrate resolve and confidence in my blogs, but as with most (all) social media you always put your best self forward. I have shown some of my personality warts: paranoia, fashionista-itis, maybe a little judgement. Hopefully not too much. What I mostly tried to do was tell you, and myself, that all was great and that staying positive and motivated is the key.

It has been some time since I checked in. My trip to Europe certainly threw me for a curve and I’m still in recovery mode. Having also gone back to Europe this fall for work wasn’t helping either. I love German-Austrian and Eastern European food way too much. Brings me back to childhood. And a beer at every corner and park bend to cool off in 90+ degree heat and those hikes in the Alps wasn’t helping either. The beer garden is a way of life there. The only saving grace was keeping up my running, walking 25K steps a day and 20 mile bike rides several times a week, swimming in a glacial lake, and hiking up castle hills and mountains. And I still gained four pounds.

Back in the real world, all that activity is behind me until my next vacation.My typical week looks like:

  • 4 days running
  • 2-3 days alternate activity (swim, hike, paddle, bike, elliptical)
  • 1 couch potato day (unintentional or just plain lazy)
  • 1500 – 1800 calories per day
  • 12K steps per day
  • Mostly healthy diet with 1-2 splurge meals for date and friend nights
  • Beer almost daily – a habit from abroad that I’m not giving up

What I accomplished in body image:

  • waist: 31 to 24
  • chest: 38 to 34
  • pants: 12 to 00
  • tops: large to extra small
  • dresses: 14 to 2
  • shoe size: 6 1/2 (sometimes 7) to 6
  • boots: no longer need wide calf
  • Still 4′ 11″ – didn’t get taller as weight couldn’t pull me down anymore, but at least I didn’t shrink!

I swing three pounds and there are days when I’m so bloated I could just scream in frustration. But, I’ll never get back to 108 unless I get back on the strict program and that’s okay. Tom wasn’t that thrilled with me there and likes a little more on my bones. But, I also think some of the increase is from muscle. My skin is much tighter now than when I was the same weight over a year ago. There is also more muscle definition. So, 110 – 113 is not a bad place to be. (Although I secretly wish I could be 108 again, its just too much work)

Overall, every day is still a mindful day. I have good ones and bad ones. There isn’t a final destination but rather a method to living healthy. The benefits have outweighed the work to get here and stay here. Never could I have had as much fun on our summer vacation, skied as much last winter, gotten reacquainted with the White Mountains, or rekindled my marriage without being healthy and fit.

Do I want to…

  • just lie on the couch all day
  • stuff myself with gelato
  • slam through a juicy burger
  • have that extra slice of pizza

Hell ya!

Then I remember, I’m 49 and can do the same things I did when I was 19, and do them better. It’s my own Benjamin Button story. That’s what keeps me going…

2016 on the left, 1 month before I started my journey.  2018 on the right, this summer.

Advertisements

Finding Inspiration In Tucked Away Places

I posted the other day on tips to healthy living. A theme in the post was about finding your motivation. I was amazed by the number of people that liked the post. For a year I quietly posted on my blog as a way to stay motivated myself and if someone came and read it, great. If not, that was okay too.

To be fair, I’m a lurker. I quietly check out a few links, maybe I’ll comment, and there have been a couple followers that have commented back. But mostly, I just diary my days. It isn’t that I’m not interested. A better explanation is that I’m of the introvert type. Happy in my quiet space. Finding inspiration often in my quietest of times.

Thus, it was today that I was jumping through all your likes and inspired by your own journeys and POVs. In particular, there was one post I checked out from a visitor – Brett. In my notification of his like I saw a link and caught the words, “…winter on the prairie.” I clicked through to William Kurelek and Winter on the Prairie.

While I like art, I’m not a passionate follower of artists beyond my freshman year of college art history. So, I had no idea who William Kurelek was nor had I ever heard the name. But, sometimes that doesn’t matter. Art inspires, and his work inspired me.

Each painting, except one, showed a fun cheerful scene where instead of winter being an enemy, it was a friend and playground. Skating, sliding down snow embankments, skiing, and overall just having fun rolling in the snow put a smile on my face. It reinforced how getting through winter doesn’t have to be a hardship with the right mindset.

Thank you to Bret from our neighbor to the north, Oh Canada, where he shows winter is a way of life and not an interruption.

7 Tips To Healthy Living “I did it!”

Does it ever feel like getting healthy is more about cutting things from life rather than gaining? In the beginning of your healthy journey it is one of the biggest hurdles. It’s not fun to avoid those cookies and ice cream. Fitting in exercise means cutting back on what you have to do and what you would rather do – even if that is to just sit and watch your favorite show. It’s really about finding your motivation to get you into better habits and maintain your results.

My motivation was being able to do all the outdoor activities I did before and not have my body hold me back. By doing those activities I would be able to spend more quality time with husband where we could share experiences and not just count time we’d been together.

The result is that this year we did a big hikes through the White Mountains, day long bike rides, paddling on rivers, marshes and lakes, 5Ks, and best of all, hitting the bumps on the ski slopes. Yes, you heard me. At 48 I was bounding through the moguls all day yesterday and I’m both alive and my body, and knees aren’t  complaining today. That’s me on Angel Street on Loon Mtn. Don’t be fooled by the picture, those bumps were 1-2 feet high on an ungroomed black diamond trail.

There are lots of advise lists on how to get to your goals. I’m going to share what has worked for me that isn’t what you may always read. Maybe it gives you some added inspiration as you start your journey, hit a plateau, or are getting discouraged that this might be too hard:

  1. Do something fun. The secret to getting yourself to be active is just getting active. Find things to do that you want to do and require you aren’t sitting. Just wandering through a museum adds steps to your day. Do a little gardening and mulch your own beds. Play in the snow with your kids or take a walk like you did as a kid after the fresh snow. The point of doing this isn’t to lose weight, it is to have fun.
  2. Celebrate progress. No, this doesn’t mean having that extra bowl of ice cream. It means that you give back to yourself. Figure out what progress means to you. Is it weight lost? An activity you can now do? Or a personal best in your favorite activity. Get a mani/pedi. Get a massage, Get a memory bracelet and add a charm or bead for every 10 pounds you lose or inch off your waist.
  3. Move until you can’t stop smiling. Runners know this; it’s the runners high. But it happens for any exercise. After awhile, you just feel good and you will find there is this big goofy smile on your face. You might even start to giggle. That was me yesterday in my last mogul runs. I got that way when paddling. I end my 5Ks that way. No matter how hard the exercise is, even if your are gritting, there is the high that comes and brings a sense of joy and accomplishment. It keeps you going and gets you to do it again.
  4. Have a sweet everyday.  I don’t advocate big sugary deserts. However, for those of us that use food as a reward, or comfort, that is a habit that is just hard to break. What I found, I could swap out that cookie, brownie or sundae for a touch of sweet. I have hard candies, jelly beans, chocolate squares, gummi bears, and frozen fruit and chocolate bars. I allow myself something bit sized (less than 50 calories). Or, I plan in being able to eat a sweet under 100 calories. I never felt deprived.
  5. Challenge yourself. There are tons of challenges in your fitness apps. You can compare yourself and your progress to others through those apps to. Or, you can set goals for the day, week or month. Tell yourself, “I wish I could [fill in the blank].” Make it reasonable and small like you will add 1000 steps to your day. Or, take a look at your exercise progress and compare that to a training plan for a race to see if you can do a 5K, 10K, or even a half marathon. Tie the activity to a good cause and it helps you and someone else. What ever you choose, give yourself something to move toward other than a drop in pant size or weight lost.
  6. Brag. Notice what I did to start this blog? I bragged about my skiing progress. I did something that is hard and maybe even a little crazy to some. Use your accomplishments as a way to celebrate yourself and maybe it also inspires others. This isn’t to say you become obnoxious – strength is quiet. But your healthy journey will begin to show not only in how you look but also by what you share about the new things you can and are doing.
  7. Help others. When you start to make significant progress, it will show. People will start asking you what you are doing. Embrace it. Tell them. It’s not about the 10 point plan to healthy living, but boil it down to your own simple principles. Invite those that are interested in your progress to do something with you – take a walk at lunch, help them run a mile, get together and cook healthy meals, or invite them on an outdoor adventure. If they are serious about making changes, sharing your simples or inviting them in will make you feel good too.

When I Just Don’t Want to Exercise

I was so pumped up after this weekend of being able to run outside and now all I want to do is kick back and pop chocolate truffles in my mouth.

I’m dragging from my trip to NYC and the cold weather with snow coming back isn’t doing it for my mood. I did hit the gym when I was away but yesterday I was stuck in an all day meeting and then a rush to the airport. The only walking I got was from hotel to client’s office and through the airport terminals.

Not only did I not run or exercise yesterday, I was so bad when it came to eating. Big everything bagel with full fat cream cheese, large skim latte, falafel and gyro lunch, fried chicken wings with onion rings at dinner. Oh yeah, and let’s not forget the gin and tonic on the plane. I came home with a belly ache and bloat baby. Tom even rubbed it. Ugh.

Today was a day for no excuses. But all I could do was delay, delay, delay. The thought of getting on the treadmill was painful. I had no energy. I had no motivation. I had no time – yes I did. I was also going to eat healthy and vegetarian as a cleanse. Instead, I started off the day with an egg sandwich with chorizo slices. Only 340 calories but you can just see the fat dripping off onto my plate. That right there should have been all the motivation I needed to get on the machine.

I completed all my calls by 3p and had an hour and a half before last next client call. As a guilt trip I pulled up Garmin Connect to shame myself into moving. I had barely 1000 steps for the day. I only logged 62 intensity minutes and my goal for the week is 280. I had already had more than half of my calories.

Lazily I headed upstairs and pulled out my workout stuff and put it on grudgingly. I headed down to my treadmill and set up the TV for Stephen Colbert and a leisurely jog. I almost had a meltdown as my Garmin Vivoactive 3 had froze and I couldn’t get to the screen to select my treadmill setting. After 10 minutes of trying to reboot the watch, I was finally able to get going again.

30 minutes later, and slow as a turtle, I got off the machine not at all feeling my runner’s high. Knees ached. Hips ached. My head was just not in it. Completely dissatisfying. Add to the fact that my Garmin said I ran at a 4 mph pace when I know I was at  5 mph (did the math on time and distance) drove me to another level of defeat.

Yeah, I was not into it today. Some days are just like that. Still need to do the work though. Hoping for a better day tomorrow.

Outside! It was running weather this weekend.

It has been so cold since November that my treadmill is more familiar with me than the road these days. But that changed this weekend as we hit 50 to 55 degrees and there was no snow and ice on the side walks. It was time to hit the road and get my running legs back on pavement and real hills.

I can’t say I wasn’t a little worried. The treadmill is good for cardio but I wasn’t sure it had kept my muscles up. I almost bailed too. Instead, on Saturday, as soon as I got home from my son’s hockey game I just went on auto pilot and put on my running gear. I just needed to get a respectable 3 miler in.

I didn’t have to worry. Taking a moderate pace, running up and out of the neighborhood was a breeze. Hitting mile one I knew I was running again. Instead of taking the route for my 3 mile loop I headed for the 4 miler with added hills. Launching through my steps to my 90’s alternative playlist and I got home with the biggest smile on my face and runner’s high.

Today, Sunday, I did the same thing. A little stiff heading out, but I quickly opened up. Another 4 miles and shaving off 30 seconds on my pace. Still slow, a minute off my PB, but oh so very happy to be outside again.

Winter is heading back in this week along with travel. I still packed my running gear for the gym for my trip. I also added in some warm clothes in case I just need to go run outside again. I mean, I ski in the winter, I should just get over the cold.

By the way, getting outside inspired me to get ready for a half marathon. Now I have to mix up my treadmill with outside runs. No way I could run ten miles on the treadmill for training. I need the scenery to keep me going.

A Weight Loss Maintenance Guide for Women

It’s been four months since I hit my goal weight. The scariest part for those of us that have accomplished this feat is to stick to the program of healthy living and manage against a body that would like nothing more than to go back to business as usual. In reality, its not the body, its us. We want those cookies at the office gathering. We want the extra slice of flatbread pizza when out with friends. We have days when staying on the couch watching yoga seems much more inspiring that actually doing yoga.

On the other hand, the fear can lead you to some pretty crazy things. For example, I hit 110.5 a couple weeks ago when my period was kicking in. Normally, this bloating would drop right off when things finally got flowing. Instead, Those 2 pounds lingered a couple days freaking me out. I was convinced it was poor eating and a little lightening of the intensity when running. My response was to get back on the program, cut back my calories and step up the speed on the treadmill. A week later, I get on the scale this morning and I’m at 106.8. Oops! Shaved off a little more than I should have.

It makes me take stock of my approach and if how I’m looking at things is right. What can I do that keeps me where I should be while  not getting so neurotic and get unhealthy habits?

  1. Keep body image in check. While at 110, which is my benchmark not to cross, I still look good in my skinny jeans and leggings. I don’t need to wear a tunic to cover my butt while in them. I don’t feel like my clothes are tight, even work clothes that have no lycra in the fabric. The only thing I notice is that the little crinkly skin above my belly button from three kids and loss of the 60 pound fat baby isn’t there, but is when I’m 108. I still have the image I was seeking when I started this journey.
  2. Think in terms of cycles. I weigh in daily when not traveling. It’s my analyst self that is great for my job and carried over into my chubby girl journey with a vengeance. But I love it because I have a place to review, cheer or correct. Looking at my weight over four months I can clearly see when I am coming into my period and when it leave me. I also see my ovulation days. I fluctuate about 3 pounds from 107 to 110. The past month of a little slowness to release the extra pounds was probably nothing and I could have just given it another day or two. If it stayed for a week or two, that should have been my wake up call.
  3. Check my zones. My runs keep me in my aerobic zone (75% – 85% intensity). They are a bit more intense in that zone if I run outside because of hills and more resistance from the ground. But, my treadmill with some speed and incline adjustments is doing me fine. When I popped up the speed this week, I was much more in the anaerobic zone which gets me nothing and actually added more aches and was less fun as I had to psych myself for 30 minutes. It made me dread the run. I’m going back to my good aerobic zone where I enjoy running and don’t have to pop ibuprofen.
  4. Balance macros and micros. I started treating calories equally over the past month and saw a trend of more fat, sugar, and carbs from bread and pasta. While my calorie intake was still well within the range of where maintenance mode should be, the quality of the food was degrading. This is what was probably causing my bloating. Shifting back to a flexitarian (mostly vegetarian) diet was the smart thing to do, I just shouldn’t have cut back my calories by 300 per day.
  5. Focus on me. Tom, my awesome husband, took his cue from me this spring and picked up on healthy living habits too. He went from 175 to 155 and got into the best shape he’s been in since running track in high school. He leveled out at 160. So proud of him! He let it go during Christmas and gained 7 pounds, above his 165 ceiling. At the same time I was holding onto my 2 pounds he was getting back on the program. It made it easy for me to think I was in a bad place too, kicking off my freak out. Moving forward, I can’t let his, or any other person, set my happy place. Its all about knowing what my happy place is and sticking to it.
  6. Find your motivators. I look internally at who I want to be, toward guru advice to find ways to stay on track and yes, I have the shallow motivators of comparison to women my age, 10 years younger and 20 years younger. In maintenance mode, it’s no longer about goals but about loving who you are. I want to be healthy, experience things, and be interesting. I want to be challenged to get better running times and a stronger body. When two thirds of the country is overweight and obese, there is the shallow pride of being trim and fit at 48 and everyone seeing that. I know, horrible, but all women compare themselves to others I am just admitting it.
  7. Find your groupies. Let’s face it, women need their networks. One of the greatest things since losing the weight and getting fit is the ability to talk to others that share the same passion for the activities I’ve taken up. Runners are all too happy to discuss races, training, injuries and playlists. Hikers share stories on the trails, hidden treasures on the trail, and where they want to go next. Paddlers are more rare around me, but kayakers and canoers are in the mix to share great river, lake and ocean spots. Participating in sports, even if individual sports, has been a great way to break the ice with people I meet and reinforce my chubbygirl (skinnygirl) journey.

 

 

One Simple Travel Tip To Stay Healthy – Just Keep Running

I realized I created a habit while not even thinking about it. While road warrioring, I get to my hotel room, change into running gear and go for a run.

It could be indoors or outside.

It could be slow or fast.

It could be for 30 minutes of an hour.

It could be morning, mid day or evening.

It doesn’t matter. I just do it.

The realization came when I took my son up to NH this weekend for a hockey tournament. I got to the hotel and had the most compelling urge to run. At 3:30 in the afternoon and sitting in a car for 2 1/2 hour, I had to just run. So I did.

Why is this so important to me? I realized that running is a habit. Not an exercise. Not strictly a passion. It is something I just need to do. Almost like brushing my teeth. I realized on the couple of days that I don’t run I feel like I forgot to do something or feel like something is missing.

I have only been running since May, six months. Running while at home is certainly easier. But the fact that I have a routine of hitting the road, trail or treadmill just after checking into my hotel when traveling is an eye opener. It means I moved from running as a way to keep my weight in line to a healthy living lifestyle.

Maybe running will be your thing. Or maybe you get on an elliptical, rower or bike. Doesn’t matter really. The simple trick is finding the one thing as a road warrior that will drive you to exercise and it isn’t a chore but a need to fulfill. Now your have a habit, drive and motivation.