Monday, October 31, 2011

Week 10 Results and How to Break Through a Plateau

My weight has been up and down for the past month, so much so I wasn't making any progress.  I decided that HAD to change, so I became focused again on my goal, made a plan to get there, and stuck with it 95% of the time.  The results are a 4 pound weight loss for the week. Yay!  Now the challenge is not to get lazy and let old unhealthy habits creep back in to my life.

This is how I broke the plateau.  These were my ideal ways to eat and workout:
  • Eat some protein at every meal or snack
  • Eat a carb heavy meal in the morning or ONLY within 2 hours of working out, otherwise stick to protein and veggies. 
  • Don't get too hungry.  I will inevitably lose self control if I get too hungry!
  • Drink lots of water.
  • No eating after 8pm
  • Eat no gluten or dairy
  • Workout with cardio and strength training 5 days per week.
These were my guidelines.  Sometimes I didn't meet them exactly, but I made the best choices I could.  My mindset was the closer I stuck to these guidelines, the better my result.  I forgave myself if I made a poor choice and immediately recommitted to this plan.  For me being able to immediately recommit to the plan was key to my success.  I love to experiment like this and study the result.

This week I'm going to relax the plan a little, but really the only difference being the way I eat carbs.  I'm going back to my original plan of limiting carbs after 3 pm, by avoiding or limiting starch at night.  It's worked for Candace Cameron Bure and it's worked for me.  

....my little kiddos at Halloween. Julia was the super hero, American Dream and Ashleigh was a pirate.  The small pic on the right was taken tonight while trick-or-treating in the cool rain.  They had a blast even in the rain!

I had excellent results losing weight this way.  Do you have any tips or secrets that helped you break through a plateau?  Tell me.  Don't be shy.

Remember you're worth loving yourself enough to stick with your plan, see things through, and get results.  We can do this together.

Have a wonderful Tuesday.

Take care,

    Sunday, October 30, 2011

    Bodyrock It Out!

    I didn't have time on this busy Sunday afternoon to go to the gym for cardio and strength, so I improvised at home by walking/running outside for 30 minutes.  Our neighborhood is rather hilly, so it can be a pretty intense workout.  Then tonight after the kids were in bed I did a workout from bodyrock.tv, called Hot Fit & Tight workout.  It was super intense.

    While I was working out doing reverse crunches under the sofa table, my husband came in & made me laugh so hard I just collapsed on the floor.  Just picture it...I was under the sofa table holding on to the sides, my knees bent at 90 degrees.  I was pulling myself up to the table and back down, up & down.  Well he came in & said, "what the hell are you doing?  Let me go get the video camera & record, the night my wife made love to the soft table!"   Ha. Ha.  I just fell in the floor, couldn't even finish the set.  After I finished I showed him this video...his response, "she needs a spanking."  Men. Gees.

    These were my workout stat totals:

    • Dynamic Squats - 137
    • Reverse Pull Ups (modified)- 121
    • Dive Bomber (modified) - 43
    • Prisoner Get Ups - 20
    This workout totally kicked my butt....I totally recommend it!  After the workout & stretching, the Black Eyed Peas song, "Just Can't Get Enough" was playing, so I burst into dance.  My husband just shook his head & laughed.  It would be so boring not to laugh & have fun along the way, right? I liked it so much I think I'm gonna incorporate dancing to one song per day...it really lifted my mood.  

    I was determined to get a full workout in today, even if it was disjointed.  Getting fit can be done if you want it bad enough.  Just have the WILL to do it.  One of my health goals this weekend was to fit in a complete workout, so not exercising wasn't an option.  

    My nutrition was pretty good today.  We went to Quiznos for lunch & I forgot about not eating gluten until I was about a quarter of the way done eat my sandwich.  At least I ordered it no cheese.  I paid the price later though.  Then for dinner, I stuck with steak and steamed broccoli, very yummy.  I haven't eaten anything since, even though I'm hungry.  I just keep drinking lots of water.  I'm really hoping for a 4 pound weight loss, but the sodium today, may have changed that outcome.  

    Did you workout today?  What did you do?  Inspire me.

    Have a wonderful, healthy Monday.

    Take care,

      Saturday, October 29, 2011

      Me as the Stay Puft Marshmallow Man

      Just a quick post to let you know of a non scale victory....

      ....I think of non scale victories as gifts to brighten the day.  A few days ago when the weather turned chilly, chilly enough for a jacket, I pulled out my down vest that has always been too snug to button.  I didn't even think about it when I put it on, but after I buttoned it and it was PLENTY big, I thought "OMG, it's buttoned and roomy."  It made my day!

      Don't you love how these moments just "sneak up" on us?

      I almost didn't share this photo because I thought I looked like the Stay Puft Marshmallow Man!  Ha. Ha.  
      Then I thought, no I need to be more transparent with my readers in case it may help someone.

      To my blog girlfriends, thanks for all of the support helping me avoid eating Halloween candy today.  I was successful: no candy or dessert at church tonight!  You guys totally rock!


      It would LOVE to hear of your non-scale victories.  Tell me about them.

      Thanks for reading.  Have a great Sunday.

        Friday, October 28, 2011

        Halloween candy, oh my!

        Since inheriting my father's hardware store I've spent lots of time in Warrenton, a pretty little town filled with lots of nice people, who have nothing but kind things to say about Dad.  I even received a hug today.  Townsfolk are genuinely saddened by my father's passing as well as the closing of his business.  

            









        Looking back at my weight loss history I've noticed my plateau started about the time I started working and making trips to Warrenton.  I think at least 90% of the reason for this is not less exercise, but poor food choices because I wait too long to eat, get too hungry, and lose self control.  I'm not planning meals most of the time or having ENOUGH healthy food choices on hand.  Anyway, I have made better food choices this week and as of this morning my weight is 4 pounds down and I really want to maintain that through weigh in on Monday.  Today it occurred to me I've broken through this plateau (woo-hoo, yay) , IF I DON'T MESS UP!  I will erode some of that loss if I eat for the rest of the weekend the way I ate tonight.  Put it this way, Halloween candy was involved.       

        For the remainder of the weekend I am going to:
        • not eat anymore Halloween candy (because I've already treated myself)
        • forgive myself - no ones perfect
        • make sure healthy choices are readily available
        • workout once this weekend.
        • no eating after 8pm
        • drink lots of water
        • stick with dairy/gluten free
        • taper off starch towards evening
        • last, but definitely not least LOVE MYSELF ENOUGH TO TREAT MY BODY LIKE A TEMPLE. 
        Daily Inspiration:


        Thank you for all of the kind, generous comments lately.  Some of them I've thought...are you really talking about me?  Like when you walk in a room and a stranger smiles and you think they couldn't possible be looking at me like that, so you glance behind you and no ones there. Your comments have been such a blessing & kept me on track.      

        I've learned this journey is a constant process of falling and getting back up.  Before I would fall and not get up for a long time.  Now I'm learning to stand back up, all while forgiving myself in the process.  Herein lies my current and future success.

        Thanks for reading...sometimes I just start typing not knowing where the post is going, but always learning along the way.

        Have an awesome, healthy weekend.

        Take care,


          Wednesday, October 26, 2011

          Reflection

          I've been reflecting on the song, Lighters, featuring Bruno Mars. The lyrics have really spoken to me:

          "This one's for you and me
          living out our dreams
          we're all right where we should be...."

          We are ALL right where we should be...right in this journey where we should be.  I should have this difficulty, opposition, negativity that I'm facing.  It is right where I should be 'cause you know what?  It's shaping me into the person God wants me to be.  Period. 

          "You and I know what it's like
          to be kicked down
          forced to fight.
          But tonight we're alright
          so hold up your light
          let it shine!"

          This "fight" is shaping, molding me...I'm not the same person as I was 2 months ago.  Not only have I seen weight loss, but the personal change has permeated every aspect of my life.  Some people in my life don't like the "new" me because it's thrown them out of their comfort zone.  I was an overweight stay-at-home mom, O.K., still overweight, but working on it.  Now I have a nutrition plan, exercise plan, that I developed and am implementing quite successfully.  I've inherited a business that's requiring me to stretch outside of my comfort zone.  My life is changing quickly...I can feel it.  I'm dealing with a lot of negativity in my life from others...I've been "kicked down, forced to fight."  But I'm letting the positive shine, by showing discipline in sticking with my plan, by the way I'm conducting business in my corporation, and in the way I'm treating family and friends.  I've enjoyed myself more as well, relaxed a bit, had fun. 

          How has your life changed since starting a weight loss journey?  Did you lose friends?  Change jobs?  I'd love to hear. 

          Daily inspiration:

          Thanks for reading, y'all.  Have a great Thursday.

          Take care,


            Monday, October 24, 2011

            Week 9 Results: Losing the battle, but winning the war

            There's no easy way to say this...so I'll just state the facts.  I gained 2 pounds this week.  Overall I made good choices, but I've definitely let some bad habits creep back into my life.  I think the reason behind the weight gain involves those bad habits and extra sodium.  Plus I went out to dinner on Saturday and even though I avoided the bread basket and only had 3 bites of dessert, sugary after dinner drinks were consumed. O.K., 3 sugary alcoholic drinks!  Alright confession is good for the soul, right?  Now it's time to learn from not so stellar weight loss and  concentrate on nutrition and exercise goals laid out in this previous post .

            I think for this week to get back on track, I'm going to journal food and exercise.  Then I can look back on it to see what works for me.  (yes I'm assuming I'll have positive results).  I will.

            Today's Nutrition:

            Meal 1:  Peanut butter, chocolate chip oatmeal, with Super Seed, vanilla, Sun Crystals
            Meal 2:  3 slices turkey (Hormel natural, nitrate free) and cucumber from our garden with rice vinegar, turmeric, salt, pepper

            Meal 3:  handful of raw walnuts and sugar snap peas
            Meal 4:  chicken breast tenders, broccoli with butter, and rice with veggies
            Today's exercise:
            • 30 minutes on precor for cardio
            • bicep curls with 20 lb. straight barbell (2 sets of 15)
            • bicep curls on weight machine 30 lbs., then dropping back to 10 lbs. (2 sets of 15)
            • Britney Spears' ab workout (dang, forgot the bicycle crunches)
            •  


            • finished with stretching
             I'm really proud of my accomplishments today.  I stuck with my exercise and nutrition goals!  I received a nice note from a friend.  Life is good.

            Daily Inspiration:
            If you want something you've never had before,
            you have to do something you've never done before.
            -Author unknown

            Today was a success.  Tomorrow I just need to repeat today...one day at a time...I'll get there.

            Thanks for reading y'all.

            Have a great Tuesday.

            Take care,

              Sunday, October 23, 2011

              This weekend, I did it & a new recipe

              Over the weekend I tried a new healthy cookie recipe, banana oatmeal peanut butter cookies.  They were so yum!  Here's the recipe:

              Banana Oatmeal Peanut Butter Cookies (gluten free, dairy free, refined sugar free, egg free)
              Ingredients:
              3 ripe bananas
              1 tablespoon vanilla
              3/4 cup natural unsweetened peanut butter
              2 tablespoons organic local maple syrup
              2 cup gluten free rolled oats
              1/2 cup rice flour
              1 teaspoon baking powder
              1 teaspoon salt
              1/2 cup no dairy chocolate chips

              Directions:
              Preheat oven to 350 degrees.
              Mix bananas, vanilla, peanut butter and maple syrup into a creamy consistency in a large bowl.
              In another bowl combine oats, flour, baking powder and salt.
              Add the dry ingredients to the wet ingredients and stir until they are well combined, the batter should be slightly sticky.


              Fold in the chocolate chips.  Place heaping tablespoon sized balls of the batter onto an ungreased cookie sheet.

              Bake for 15 - 18 minutes.  Makes 15 cookies.

              These cookies were delicious. Too delicious because there are none left. oops!

              For some time I've been wanted to do something that would remind me of my new life where anything is possible, weight loss or any goal for that matter.  I decided to get my cartilage in my left ear pierced!!!!  So tonight after dropping the kids off at church, I went to the mall by myself and had it done.  I like it.  What do you think?




              After this week and weekend, even though I stayed on track most of the time, I don't think my weight loss will be stellar.  That said, this weekend hubby and I went to Bonefish Grill .  It was SO DELICIOUS.  I highly recommend it.  Monday its time to get back on track and BUST this plateau baby!  I need a plan, so I developed one.  

              This weeks action plan:
              Nutrition:
              • Eat carbohydrates (fruit, grains, etc.) at breakfast or within 2 hours of  working out.
              • Other snacks and meals will consist of protein and veggies.
              • Lots of H2O.  Some tea.
              • Will continue gluten free and dairy free.  I'm feeling too good to stop now.  
              Exercise:
              • workout 5 days this week (cardio and resistance).  Probably will split my time between the two.  
              Sleep:
              • in bed by midnight ( I know this sounds late, but I've been known to stay up to 2 - 3 a.m.)
              Still can't believe I got my ear pierced!!! Yay!!!!!!!!


              Did you ever do anything to remind you of a goal or a new chapter in your life?

              Daily Inspiration:


              Have a wonderful week, staying healthy and fit.  

              Take care,

                Wednesday, October 19, 2011

                Healthy Day at the state fair?

                Rockin' it out with the kids ;)

                This pic looks very Vanna White"ish".  Roasted corn...yummmm.

                Krispy Kreme doughnut burgers and funnel cakes...maybe a clue as to why we are fat.

                Everyone eats lunch, but me.  Couldn't find any reasonable healthy food nearby.  

                Julia & Daddy on the Flying Bobs

                Julia was afraid she'd get on a scary ride and just "freak out"!


                Before starting this healthy journey I would have NEVER posted pictures of myself.  Trust me.  Just check out facebook.  Sometimes these non scale victories sneak up on me, but always feel great!





                on the ferris wheel

                My lunch/dinner, chicken on a stick with fried rice


                fried oreos

                funnel cake, I think it was a hit.  


                250 pound watermelon

                522 pound pumpkin


                Interview with Julia after riding The Flying Bobs (her 1st grown up amusement park ride).

                I consider this day a success.  I didn't consume the funnel cake or fried oreos.  Yea! Not even a taste.  I didn't want to mess up my dairy free, gluten free experiment.  Of course there could have been some hidden somewhere...just didn't want to knowingly consume any.

                I think a fun day was had by all.

                Do you try to eat healthy at the fair or throw caution to the wind and eat lots of treats?


                Have a healthy Wednesday.

                Take care,

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