Another Well-being Wednesday has rolled around and I'm happy to report positive health news.
My weight is down two pounds to 155!
The scale and I are typically not good friends, as I've always had to work, work, work to see weight loss. And this past week, I did just that. Between drinking tons of water, moving more and choosing mostly fruits, veggies and lean meats, the plateau I've been on may finally be breaking down.
The goal I've set for next week is to lose another pound. I'm planning to hit the gym even more and continue with the fresh fruits, vegetables and lean meat that I've been eating.
What are your well-being plans for the coming week? I'll be checking in again next Wednesday, so until then, let's live healthy!
Today I'm starting a new series of posts: Well-Being Wednesdays. My health, well-being and weight are issues I could discuss at length every day, but I don't want my blog to become a place where that's my only focus. Enter Well-Being Wednesdays. I'll post my progress as well as share health and well-being tips and information. Of course, it's a given that I'll at least mention health and fitness in other posts. This is a blog about my life and it just so happens that said topic is a big part of it.
And since I'm feeling bold, brave and inspired, I'm about to share something with you that only my husband knows. My weight. "Hi, my name is Kelly. I'm 5'3" and weigh 157 pounds."
Am I happy with that number? Quite frankly, no. Do I hate my body? No. Do I want to live a healthier life and feel better about myself? Yes.
There is no doubt that shedding excess weight will help me to not only look but feel much better. The past ten years of my life have been a complete roller-coaster with the scale, dieting and exercise. I've lived my life in extremes--at times being super-disciplined with my nutrition and fitness and at times being super-lax.
I know that my body looks and feels its best operating at around 135 pounds. I've been there several times and it's my ultimate goal to get back to that place. I want to reach my "feel-great weight." And I want to do it the right way, through healthy nutrition and exercise.
As I inch closer and closer to the big 3-0, it's dawned on me that I've spent nearly a decade of my life unhappy with my body. When I was thin, I was unhappy because I thought I could be thinner. When I was at my heaviest (170 pounds) I was unhappy because I knew I could be thinner and felt like crap.
It's time for me to re-claim my body instead of it claiming me. Period.
Here's my whole-body, well-being plan to reach my goal:
Eat a clean diet (Mostly clean, allowing room for a few treats. No deprivation!)
Drink more water. My goal is at least 40 ounces daily.
Exercise four times per week (to start). A combo of cardio and weights.
Plan meals and snacks every day. Be prepared.
Implement a "reward" system for extra motivation and to celebrate achievements.
Work to get more sleep at night, going to bed earlier.
So, here I am, all 157 pounds of me, getting ready to embark on a new, well-being journey. And I want to clarify that this isn't all about body image. It's about feeling good, being healthy and living a life of balance. That's the ultimate reward.
Are you on a well-being journey? I'd love to hear it. Even better, let's travel together.
Planning my week is a huge key to success. Really--it either makes or breaks me. Take a few minutes before the beginning of a new week and plan your fitness and food. When you have a plan, treat it like you would treat a schedule at your job. You wouldn't miss an important meeting, right? Schedule your workouts and don't miss them. Planning your food for the week is important for you to be able to buy fresh groceries and ensure a healthy meal. We've all been in the position of not having a meal planned and ending up eating whatever we can find around the kitchen or going out for fast food. Typically, I plan a week's worth of meals at a time. As for lunches and snacks, I plan those a day or two ahead of time just by jotting them down in my journal.
Doesn't a Fergie jam just get you in the mood to talk fitness? If that's only what it took, I'd be downloading her every album to my iTunes and setting up a shrine to her in my living room.
Let's be real for a moment, shall we? I hate working out. Yep, I said it.
Okay, perhaps "hate" is a strong word. I suppose I should say I "strongly dislike" working out. You see, exercising to exercise has never been appealing to me. My preferred physical activities are things that don't allow my brain to think my body's being worked out (dancing, playing volleyball with friends, etc.).
Several years ago I worked for a fitness and health-centered non-profit. My office was literally inside a gym and I worked out nearly every day. I would never say that I got to a point where I loved working out, but being surrounded by people working hard was great motivation. And of course, being a few steps away from a huge cardio center gave me no excuses.
Since moving two years ago, I've become a bit of a wishy-washy work-outer. Fitting in a workout here and there. As little as zero to two times a week.
As I get older, I'm finding that my body--and metabolism--is changing and I'm going to have to change my habits with it. Enter: sister-in-law.
My sister-in-law Michelle is a huge inspiration to me--or anyone--looking to live a healthier lifestyle. She's a PA, a mommy of two young children, a wife and she always makes time for health and fitness. A few months ago she challenged me to start implementing some of the aspects of a fitness plan she's using to compete this summer in a fitness competition. She generously sent me her information and I've spent the last few days scouring it.
Her plan is pretty intense and while I'm sure it would help me to follow it exactly, I think it's really important to know your body, mind and fitness level. Remember, I've been working out a max of twice per week?
Here's what I know about myself in relation to workouts and fitness:
1. I get bored easily. 2. It needs to be fun for me. 3. There must be a goal--an end outcome that's measurable. 4. I get discouraged easily.
I think it's important to make a list like this. Don't try to fit yourself perfectly into the mold of someone else's workout. Perhaps you found a new workout/healthy eating plan online or in a magazine? That's great, however don't try to implement a plan that isn't a fit for you and your lifestyle. Why not tweak it or build your own plan specific to your unique needs?
If your workout doesn't meet your needs, you won't find yourself meeting your workout. You get me?
Here's the plan I came up with for myself. And I should note that I'm not a fitness expert, nor do I claim to be. I'm just a woman who wants to improve herself and get her rear off the couch. Are there flaws in my plan? Probably. Could I do something different? Sure. But at this point doing something is better than nothing to me and I'm flexible enough to recognize that my plan may need tweaking as I get further into it.
Cardio (30 min.) + Strength = 4 times/week
Cardio can be running, interval, elliptical, bike, swimming, etc.
Strength will vary depending on the day with specific muscle group focus (back, chest, shoulders, arms, abs, legs).
Bonus/Fun Workout = 1 time+/week
My bonus workout(s) can be anything I want such as taking a class at my gym, swimming, going on a bike ride, jogging, etc. Whatever I'm in the mood for.
This is my plan for now. I think it's a good place to start. Last night I did 30 minutes of interval training on the treadmill and a good upper body strength workout.
Additionally, I'm keeping a food journal and striving to drink a lot more water. I've also cut out diet/regular soda. I'm not a believer in dieting, but I do try to eat "clean" as much as possible, meaning mostly fruits, vegetables, lean meats and complex carbs and very few "processed" foods.
I'm looking forward to this journey and I plan to make updates regarding my progress here on my blog.
On the way to our first-ever Bootcamp class at the gym last night, I was telling Scott how I felt a wee bit nervous about the class.
"What if I am slow?" "What if I'm the most out-of-shape person there?" "What if I make a huge butt of myself?"
I love my husband dearly, and he's one of the smartest people I know, but he's not typically one to make really insightful quotes to make me feel better. He typically teases me (all in fun, of course) or bribes me with the promise of a coffee after we work out. But tonight was different.
"Kelly," he said. "It's not how you do it, it's that you do it."
Hold up. This is the same man who was mocking me before we left the house by pretending to be me at Bootcamp laying in the fetal position? What he said really stuck with me. What he said is true.
When we got there, I realized there were people of all fitness levels. From beginner to advanced. And honestly, the beginners outnumbered the super-fit. I even met new "friend" in class. We were discussing how hard we thought class would be before it got started (yes, our type tend to gravitate to each other). Class was fast, fun and very hard. But good hard. Both my mind and body felt purged afterward.
I'll definitely be back next week, perhaps bringing a better attitude with me and definitely keeping in mind that it's not how I do it, it's that I do it.
As a note, we take Bootcamp at 24-Hour Fitness. You can watch a video preview of what their class is like here:
It's Weigh-in Wednesday! As alluded to in my post last week, I'm going to make an effort to check in regarding health, fitness and weight loss each Wednesday.
If I had to grade my efforts this past week, I'd give myself a "B" for the most part. There may have been a "D" moment or two (hello, fun-sized M&Ms).
Here's what I tried to keep in mind this week:
Every day is a new day--a fresh start. Just because you veer off course, don't use it as an excuse to throw in the towel. You'll just be that much further behind when you decide to stick to you plan again.
Planning meals. I tried harder this week to plan my meals (breakfast, snacks and lunch) the night before work. I typically plan our suppers a week or so in advance, but really slack in the work-food department.
Moderation is key. We went to a football party on Saturday night and I opted for one bowl of chili and a light beer. Not to say that I didn't have a shameful moment on the ride home with a plate of monster cookies in my lap. Hey, I said I stepped things up. No one said I was perfect.
Exercise more. Since last Wednesday, I've been to the gym twice. And guess what? That's two more times than the week before.
Here's what I plan to work on this week:
Keeping a food journal. Making better use of the food journal program on my Blackberry for keeping track of my meals and calories.
Drink more water. Enough said.
Go to the gym at least three times.
Be more conscious of mindless or stress eating.
I am officially down one pound from last week!
I had to share this (courtesy of one of my favorite sites, someecards.com). It pretty much sums up how I think many of us feel about fitness. And if you can't find a bit of humor in your struggles and challenges, well...find some. We're all human, we all struggle, we all need laughter.
I'll plan another Weigh-in Wednesday post for next week. In the meantime, I'm wishing you a healthy, happy Hump Day.
Last night we finally joined a gym. We're now members of 24-Hour Fitness. It's close to work and home, has great amenities and we both felt a good vibe there. And, I loved their lap pool and group cycling room. I can't wait to start workin' on my fitness (cue over-played Fergie song).
I need to dust off my running shoes and workout gear--yes it's been way too long. Does anyone else find they're super-particular about what they work out in? Here is my criteria when choosing workout gear:
1. Comfort. No bulges, bare skin or muffin tops, thank you. 2. Must camouflage my excessive sweating issues. Perhaps, TMI, but I can't tell a lie. 3. Slimming. Yes, I'll take all the help I can get.
Here are a few pieces I'd love to have. Perhaps I'll reward myself If I stick with my hard work in the gym and with my nutrition.
My dear friend Anna invited me to join her (and a number of her friends) to participate in a Facebook fitness challenge. The invite found its way to my inbox right before the New Year. This timing, coupled with facing the fact that I've put on about 15 pounds since moving in June, was enough for me to click "attending."
She set the challenge up on Facebook and encouraged us to invite other friends to participate. The concept is simple--work out using the Jillian Michaels 30-Day Shred DVD. And of course, be more mindful of what we're eating. The challenge Facebook page is a spot for us to post comments, questions and encouragement.
I already owned the DVD (suffered a failed attempt at the Shred a few months ago) so that was the easy part. The challenge is finding the motivation to do the workout daily. So far, so good. I found that if I turn down the volume of the DVD and turn up my iTunes playlist, I enjoy it much more. I'd much rather listen to Snoop Dogg's Drop it Like it's Hot than Jillian tell me that I can't get abs for free. Really? [insert sarcastic tone here]
You see, I'm not one of those people who feel lost without a workout or can't function without a run. Fitness does not come naturally to me. I know that if I seek results, I must find motivation...somewhere. Anywhere.
When I don't want to put in my whopping 20-minute workout, I need to remind myself of these things:
My health--my family has a strong history of heart- and vascular-related disease.
Energy--being able to do daily tasks (such as shopping--hey, whatever you gotta tell yourself, right) with more vigor.
Confidence--being able to wear my clothes with confidence and not be worried about a bulge here or a stomach-pooch there.
Stress--exercise has been touted as a great, natural stress reducer. And who doesn't need that?
Balance--finding time to exercise gives me 20 minutes to clear my mind so that I can be a better, more "together" person for those who count on me.
And if these aren't good enough reasons to knock out a quick workout every day, promising yourself a new pair of jeans or shoes might just do the trick. Again, whatever works, right?
When asked, I almost innately think of habits such as nail-biting, smoking, drinking too much diet soda or saying "um" too often.
Recently I was thinking about my lifestyle. I haven't been exercising and somehow way too much junk food has been ending up in my clutches. Could my lifestyle be a bad habit? Um, yes.
Yes, it's one big bad habit.
Webster's Dictionary defines a habit as the following:
hab·it - noun 1. an acquired behavior pattern regularly followed until it has become almost involuntary: the habit of looking both ways before crossing the street.
Note the phrase 'almost involuntary.' Because that Snickers bar didn't totally end up in my hand yesterday involuntarily...but almost.
Join me while I work to kick my habit. Yesterday I picked up a copy of Jillian Michaels 30-Day Shred. I completed the first workout this morning. Initially, I really like this workout and the best part thus far is that it's only a 20-minute time commitment each day. Something that's always a challenge for me is planning my meals throughout the day so I picked up an insulated lunch bag to bring my lunch and snacks with me to work, rather than being tempted to eat fast food. Mine is Igloo (similar here) and it's a black and white giraffe print. I found it at my local Big Lots.
Join me as I work to make a change. For me it's about baby steps. I will keep you posted here on my progress.
