Word Choices

I have been thinking a lot lately on certain word choices.   “I WILL”.  “I CAN’T”. “I WON’T”.  So let’s think about those words.  And I will take them in reverse order.

“I WON’T”.  Now anyone that knows me knows that I am a scaredy cat.  I am afraid of many things.  You might say I am paranoid.  I fear for my safety and I fear for everyone I love’s safety.   So I take precautions ALL THE TIME.  I won’t ride my bike without a helmet.  I will not get in a car without wearing a seat belt.  I won’t bungee jump off of a cliff nor will I parachute out of an airplane.  I will not dive off of a cliff nor will I go in a hot air balloon.  I can do all of these things.  I just WON’T.

Now I CAN’T be an WNBA Basketball player.  It is not because of lack of desire – it is because I CAN’T.  I have no basketball skills nor the height.  I CAN’T be a supermodel not because I don’t want to but more because I am 5 foot 3 inches and supermodels are a bit taller and a bit younger. I CAN’T be an engineer, lawyer or doctor not because I am not smart – I am just not smart in engineering, doctor or lawyer skills.  I honestly CAN’T do any of these things not that I don’t want to.  I just CAN’T.

What drives me nuts are excuses.  I hate it at my Weight Watcher meetings when I hear someone whining about how they CAN’T stay away from cookies.  And our fearless Weight Watcher leader suggests to get the cookies out of the house.  And the whining person says “I CAN’T because my son will have a fit.  He likes my cookies”.  So really this whining person is saying she WON’T give up her cookies.  She can get rid of her cookies but she is using her son as an excuse to eat the cookies.  Can we call a spade a spade here?  You like cookies and ‘WON’T”  make any changes to help yourself not eat them.  So wouldn’t it be better just to say – I like my cookies and I WON’T change.

Another person was whining about how she could not find the time to get in exercise.  I truly understand the time crunch.   Jillian Michaels had a great come back to that excuse.  She said if you had cancer and had to go have chemo for an hour a day – you would find the time.  Why is being good to yourself and your health not as important?  So this person is saying “I WON’T” exercise.  It is not because she couldn’t.  She just chose not to.

“I WILL” is one of my favorite phrases.  I will be the best person I can be.  I will try harder.  I will finish.   I will continue my weight loss journey.  I will strive harder.  I will exercise.  I will exercise harder.  I will keep a food diary.  I will eat healthy foods.  I will drink water and green tea until I float away.  I will be good to myself. I will eat healthy foods.  I will enjoy my life.  I will be thankful for all that I have achieved.  Does it matter if I am perfect in everything?  Absolutely not!

I am still suffering from my bone spur on my achilles tendon so I CAN’T run. (Doctor’s orders).  My long walks are limited but I CAN walk on a limited basis.  But what I have been doing is lifting weights and enjoying it.  I have been bike riding and swimming.  I CAN DO THIS!  I have been eating super healthy.  I have cut all white starches and sugar out of my diet.   Have I cut them out completely?  On a very rare occasion I will eat a starch but that will not undo all the the work I have achieved.  I WILL DO THIS!  And I WON’T  give up.  This is my life long journey and I am loving this journey.

 

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Weekly Roundup

I had a crazy busy week. So I am late in posting my weekly roundup. I was busy tying up loose ends at work to prepare for my trip to Evanston, Illinois to visit my sister. My tiny, tiny sister. And why was she not blessed with the fat gene?

But back to my weekly roundup.

Weekly weight loss ~ 0.4 pounds.
Tuesday Points ~ 24 points / Exercise – Day of Rest
Wednesday ~ 27 points / Exercise – Jillian Michaels 20 minute workout
Thursday ~ 24. Points / Exercise – Ran 4 miles
Friday ~ 21 points / Exercise – Ran 1.84 miles
Saturday – 39 points / Exercise – Walking – 4 miles
Sunday – 25 points / Exercise – Ran 6 miles
Monday – 24 points / Exercise – Walking 4.2 miles

My eating was very good and I did quite a bit of cardio. And I was happy with the 0.4 weight loss. I wish it had been more but remember, I am the turtle that will win the race.

My goal this week is to maintain my weight. I am visiting with my sister and brother-in- law that are great cooks. They are very healthy eaters so we are eating healthy. I have enjoyed some very good dark chocolate. One very small piece – two nights in a row. And it was delicious.

To be continued….

Weekly Update

I have declared Wednesday’s as my day to confess all.  This is the day that I will tell all who want to listen to my week’s weight loss journey.  I will tell you the highs and lows.  The good and the bad (or ugly).  According to Jillian Michaels I should be eating 1200 per day and according to Weight Watchers I am allowed 26 points.

Tuesday Oct. 8 – Calories – 1203  • 32 Points – Exercise walked 2.8 miles

Wednesday October 9 (my birthday) – Calories – 1499 • 43 Points (mostly because of wine) Exercise – walk/ run 2 miles, cycled 5.58 miles

Thursday October 10 – Calories-1463 • 28 Points Exercise – Walk/Run 3 miles

Friday October 11 – Calories – 1080 • 21 Points • Exercise – Walk/Run 4.14 miles

Saturday October 12 – Calories – 1248 • 29 Points • Exercise (Day of rest)

Sunday October 13 – Calories – 1423 • 26 Points • Exercise – Walk/Run 6 Miles

Monday October 14 – Calories 1244 • 26 Points • Exercise – Walk 3.12 Miles

Tuesday October 15 – Calories 1029 • 26 Points • Exercise – Walk 1.93 Miles – Weights 20 minutes

I felt my week was very good eating wise and exercise wise.  But I did eat things I normally don’t eat.  Like movie popcorn.  I figured in that I ate 4 cups worth – which probably was a bit underestimated.  Do you know how many calories is in one of those big popcorn tubs?  Over 1,000.  I also had a lot of wine this week.  I already broke my wine resolution from last week.  But it was my birthday and my birthday week.  I had to celebrate.

I went to my weekly weigh in at Weight Watchers yesterday and had a one pound weight loss.  I was happy with that.  I am currently down 38 pounds.  My weight at Weight Watchers was 163. I am so ready to not see a 160 or above ever again on a scale.  I am looking forward to the 150’s.  They are going to be my new friends.

At my Weight Watcher’s meeting last week they talked about adding more exercise into our daily routine.  We have heard them all.  Park at the farthest parking spot.  Take stairs not the elevator.  Blah blah blah.  But I had never heard getting up and doing a 5 minute workout after working for 1 hour. Which I did try to do.  But I found myself just meandering around my studio. Someone also suggested while watching TV, do an activity during the commercials. I thought that was a great idea.  And what better show to do it than the first night of The Biggest Loser.  And I rocked those commercials.   I did crunches, planks and lifted weights.  I was envisioning Jillian, Bob and Dulvette yelling at me.  “You can do it Lisa!”  And I did do it.

So this week my goal is to get up and do something physical every hour and during just one TV show work out during the commercials.  This is going to be a great week!

To be continued……

Happy Birthday to Me

Today I am 62 years old.  I feel great.  I have lost almost 40 pounds this past year and physically I am getting fitter and fitter every day.  I feel the best I have felt in a very, very long time.  And it is going to be a great day.  It started out perfect with a beautiful Vera Bradley bag that my husband, John,  gave me.  I have wanted a Vera Bradley carry all bag for a very long time.  And when I came downstairs to have my coffee, a gift bag and card were waiting for me.  What a great day to start my day.  Now I have a beautiful bag to carry my work out clothes to work in.

He also said something that I loved hearing.  He said “you have given yourself the best birthday present of all.  You have lost a lot of weight”.   Yes I have.  Happy Birthday to me.  And I do like my gift the best.  I have given myself a new outlook on life and a healthier lifestyle.

I had my weigh in at Weight Watchers yesterday.  I lost 3.4 pounds.  I was very happy with that loss.  I decided that I was going to count calories and count my Weight Watcher points and see how calories and points compared.  My daughter, Maria, has been telling me for a long time that I have been eating too much fruit.  But Weight Watchers told my that 5 fruits per day is worked into the plan.  CONFUSION.  Jillian Michaels says that I should be eating 1200 calories a day.  My Fitness Pal says the same thing.   So I tried not eating so much fruit this week.  If I added 5 fruits to my Weight Watchers daily plan I would have been well over 2,000 calories.  And I know that 2,000 calories is too many for me.

So this past week, I limited my intake of fruits to one to three a day.

Here is the breakdown – and I am being completely honest.

Tuesday – is my starting day of the week.  Because that is my Weight Watcher weigh in day.  1153 Calories – 17 points – Exercise Run/Walk 36 minutes

Wednesday – 1071 Calories – 22 points – Exercise –  Jillian Michaels 20 Minute workout

Thursday – 1464 Calories – 23 points – Exercise – Walk/Run 52 minutes

Friday – 1636 Calories – 30 points – Exercise (Day of rest – Jillian says you need one day of rest)

Saturday – 1183 Calories – 26 points – Exercise – Walk/Run 34 minutes

Sunday – 1362 Calories – 32 points – Exercise – Walk/Run 48 minutes

Monday – 1,472 Calories – 28 points – Exercise Jillian Michaels 20 minute workout and a 5 minute Tabata 5.5 run.

I am not sure of the correlation here of points to calories.  But I am noticing that calories and points seem to be close.  On my lower caloric days I was eating one cup of berries.  And on the higher caloric days I was eating 1-2 cups of berries and 2-3 apples a day.  I am going to try this again this week and see how the points/calories compare.

So today I am going to have a great rest of the day.  I am playing hooky from work (the beauty of owning your own business).  John is cooking up some bacon (3 slices is 120 calories and 4 WW points).  I am going to go for my walk/run and a bike ride on the Katy Trail.  And then off to the wineries in Augusta, MO and will be enjoying this most beautiful fall day.

And for todayI know I will be well over my 1200 calories and my 26 points – but after all IT IS MY BIRTHDAY!

Walking, Walking, Walking

I walk a lot. I am at Fenton Or Tillis Park most days. My goal is to get in 10,000 steps a day. I have consistently been walking five days a week for 1 year now. My average pace is 3.8 MPH. Not the fastest but definitely not the slowest.

Every morning I talk to my fitter than fit daughter, Maria. She calls and asks me what I am doing and I respond “walking, walking, walking”. We have a great conversation and sometimes during the conversation I will talk about my weight loss journey. She is very encouraging. I love our morning talks. It makes my walks go by faster. But at times I complain that my weight is in a stalling pattern and she responds each time “MOM – YOU HAVE TO START LIFTING WEIGHTS”. And I say “I WILL!” And I never do.

But with my stalled weight I thought I would give it a try. After all Jillian Michaels says the same thing. And if Maria and Jillian say it – it must be true. Lifting weights produce muscles that burn fat. Or something like that. So I bought Jillian Michaels 30 Day Shred DVD. It has 3 workouts. Level one is hard. Level two is harder. And level three is even harder. And it promises that you will lose up to 20 pounds in 30 days. Wow! I am so glad I got that DVD.

So I have worked out a couple of times just to see what it was all about. It actually was a good workout. And the best thing is that it only took 20 minutes. You start out with a 2 minute cardio warm up. And then the fun starts with push ups, squats, lunges, chest presses, sit ups and intermittent cardio. And by the end of the 20 minutes I was gasping for air. Now I am a realist. I know if I do Jillian Michaels workout for 30 days I will not shred 20 pounds but maybe my weight will unstall and move forward into a losing mode. Thank you Maria and Jillian.

I am still walking and getting in my 10,000 steps a day but Chris Powell (Extreme Weight Loss guru) says that your body gets used to your workouts. And you need to get your heart rate up intermittently in your walking for the best fat burn. So I thought I would add running into my daily regimen. The last 4 times I went walking I also intermittently ran. Yesterday I was able to run the majority of my 3.2 miles. I will admit, I like how I feel afterwards. I feel alive and invigorated.

My goal for this week is to get in my 10,000 steps for 6 days. Run/Walk for 6 days and do Jillian Michaels workout for 4 days. On one day I will rest one day (Chris Powell says your body needs one day to recoup). This is a lofty goal. But I love a challenge. I will let you know if I reach this goal.

To be continued…