Weekly Round Up

I’m happy to report that it’s been a successful week even after catching a crappy summer cold. I lost a total of 4.6 pounds! I tracked all my food and stayed within my prescribed 1500-1850 daily calorie range. I hit my cardio target of 300 minutes for the week and supposedly burned 2565 calories.  I’m not sure how accurate the calorie counters on the cardio machines are, but whatever the actual number is, it worked.

As much as I hate tracking food and counting calories, I think it was the key for me this week. I didn’t change what I usually eat, but I did cut down on the snacking and the picking at things as I cook. It made me much more mindful of what I was eating and why. I was happy to see that my meals mostly fell into the 50% carbs, 30% fats, 20% protein ratio since that means I don’t need to do much tweaking of what I’ve been eating.

The biggest challenge this week was staying away from the cookies! I work in higher education administration and my office is full of sweets during the semester. We have one professor who loves to bake. This week we were blessed with oatmeal chocolate chip cookies and peanut butter cookies. I managed to limit myself to two of each, but it was SO difficult to resist. Luckily I had a lot of fruit and yogurt stored in the fridge and so I made sure to fill up on those before I even let myself touch a cookie. This coming week will probably be filled with donuts and other baked goods because our professors like to bring snacks in for the first week of class. I MUST stay strong!

A new week brings new opportunities!

Little Victories

This afternoon my throat started hurting and the early signs of a cold began to appear. When I got home I seriously debated going to the gym. I had skipped yesterday’s workout because my back was acting up (old injury from a car accident). I decided to do a weigh-in and reasoned that if I had already lost weight this week then I could skip the workout tonight.

Well, I’ve lost 2.4 pounds since Sunday! The greatest part, though, is that rather than letting the loss give me an excuse to not workout, it motivated me even more. I threw on my gym clothes and went for a workout. 

Now, if only I could kick this cold before it gets any worse.

On Losing Weight While Being Good to Yourself

Something I’ve been thinking about a lot lately is whether or not it’s possible to set a goal of losing weight while being good to yourself mentally and physically. I’d like to think that it is, but I believe it might be trickier than it first appears.

When you’re counting calories and trying to get in a certain amount of exercise each week it is so easy to let that critical inner voice come through. You might start labeling foods as good or bad instead of just accepting them for what they are: fuel. You might berate yourself for going out for a drink with your friends instead of working out. You start looking at your lifestyle as one of deprivation and rules rather than one of health and good choices.

This has been true for me, at least, in the past. The last time I lost a nice amount of weight (about a year ago) none of those things happened because I didn’t track anything; I didn’t weigh myself; I didn’t think about what I should or shouldn’t eat. I simply worked out a lot and ate mostly vegetables, fruits, whole grains, and cut down on meat, poultry, and dairy. I didn’t even do a lot of it consciously. It just sort of all fell into place.

Sadly, what worked then isn’t really working now, so I’ve joined Sparkpeople to track my calories and my activity. So far it’s been kind of fun. I haven’t really explored much in the way of the Community aspect yet. I’ve mostly just been using the trackers. In the past I haven’t had much success with these types of sites, but I haven’t had any sustainable success with anything I’ve done so fa, either. Since it’s free, I figure it’s worth a shot. However, I plan on staying very aware of my inner dialogue to make sure it doesn’t veer too often into the oh so familiar self-critical territory.

I intend to do everything differently this time around and that includes being kind to myself all along the journey.

Back on Track

Wow. I apparently cannot get into the swing of blogging. I don’t know why it’s so hard for me to find the time to post. I’ve got to work on that.

I don’t have much to report. The past few weeks have not been stellar. One week I ate well, but didn’t get all of my planned workouts in. Another week I completed all of my workouts, but did not eat cleanly. And then the hubby tried to use the Zero Scale to check his weight, not knowing that it was tracking my weight, and everything got thrown out of whack. So, no weigh-ins recently. I reset the scale yesterday and will weigh in next weekend.

I had some emotional setbacks recently which really affected my desire to workout and eat right. It became so clear to me that my physical and emotional health are strongly connected with each other, and so I need to pay attention to both sides of things. The exercising and eating well are only going to get me so far. I need to work on silencing the inner critic. I need to find ways to truly love myself no matter what. And I need to curb the anxiety that takes over every few weeks for a night or two. I never really noticed how often these moods happen until I really began sharing my life and my space with my husband. In the past I’d just lie in bed and cry for however long it took to feel better. Sometimes it took longer than others, but never more than a day or two. Having someone around to witness my plummet is really difficult. It’s hard on me and it’s hard on him, especially when I’m at my worst and lash out at him for nothing. The crazy part is, it’s so much better than it used to be. I used to have days like this a few times a week, now it’s only a few times a month. Still, it’s obviously something I need to dig deeper into and work on healing. It can only make everything in my life so much better.

This week is about determination. It’s about really defining my goals and coming up with plans to reach them. I’ve begun some self-healing work using some books and some blogs (more on those later). I’ve returned to journaling to really look at what is going on with me emotionally since I don’t think I’m ready to share quiet so much here. Finally, I have my meals and my workouts all planned out for the week. I am determined to stay on track and really the way I see myself. It’s going to be quite a long journey, I think, but there’s no other way to go.

Weekly Workout

The focus for the next few weeks is going to be mainly cardio with a little bit of core work thrown in. I really want to focus on getting some of the weight off before getting deeper into toning. I know that there are different schools of thought on the subject of strength training and weight loss, but when I worked with a trainer a few years ago we focused on getting lots of cardio in first. My husband has also suggested this strategy as it worked for him the past. So I’m giving it a chance and monitoring the outcome.

This week my workout schedule looks like this:

Sunday – cardio for 60 minutes

Monday – cardio for 50 minutes, abs & core work

Tuesday – rest – date night with the hubby!

Wednesday – cardio for 50 minutes (morning workout)

Thursday – cardio for 50 minutes, abs & core work

Friday – cardio for 50 minutes (morning workout)

I’ll be visiting my family in southern NJ for the weekend so I haven’t set a workout for Saturday or Sunday. I am hoping to get in at least one walk/jog in the park near my brother’s house, but I’m also trying to be realistic. 

So far, I’ve stayed on track this week. I am not someone who likes to work out in the morning, but I had errands to run on Wednesday after work and I’m leaving for NJ tomorrow evening, so I knew I had to schedule them in for the morning. Getting up early on Wednesday wasn’t so bad even though I had major trouble falling and staying asleep. Sometimes my mind just WILL NOT TURN OFF. It was a nice change seeing the gym relatively empty (at least until 6:30). And of course it was great to be finished my workout so early in the day, but I find that I just don’t have the same amount of energy and the workouts feel so much harder first thing in the morning. I definitely won’t be changing my evening routine any time soon, but it’s nice to know that I CAN go before work and make it through the day just fine.