I haven't fallen off the wagon. Just in case you were wondering. I'm still here. I'm sticking to my goals and I'm seeing progress. Just how much progress will be determined in another 2 days. My monthly weigh-in is coming up and I'm honestly looking forward to it. How can I look forward to something I normally dread?
This month has been hard for me. As I settled into the Weight Watchers rhythm, I remembered why I had to quit the program. Counting points or calories is tedious. WW has done their best to make it not tedious, but no matter how you look at it, you must track each and every morsel that goes in your mouth. Honestly, I spend a lot of time tracking the morsels that don't go in my mouth as well. I get so bogged down with the numbers and the counting that I give up and just stop. I worry that I'm never going to succeed with a program based on tracking and counting because some days I just don't want to. And without consistency I worry that I've bitten off more than I can chew.
That is still not an answer explaining my sudden excitement. Despite my tracking issues, I've done reasonably well keeping my food in check. There was one unfortunate nacho relapse and a few pepperoni snack attacks, but they were limited and I've forgiven myself. I've stuck to my workout goal, managing at least 4 workouts per week. And I walked a 5K this month!
Additionally, I added a goal of skipping the elevator at work. I can honestly stand up and say that I am professionally 6 days elevator free. While I'm still out of breath at the top, I don't feel as though I can't make it. I take my time and conquer each flight as it presents itself. In the interest of full disclosure, I still take the elevator at the hospital's parking garage. Stairwells in garages are not places I like being alone or when I'm feeling weak. I'm at the hospital by myself for physical therapy with makes me by definition alone and weak. I take the elevator.
All this adds up to me being proud of myself and hoping that the scale will reflect my hard work. There is a chance that it won't and I'm pretty nervous about my reaction if it doesn't. But for today, I'm hopeful.
And in all this hopefulness and hard work, I've been neglecting to write everything down. I'm thinking of changing the format up a little here and that takes some offline contemplation as well. In the coming weeks I am going to transition out of PT which is going to require a bit more workout planning on my part. Also, if I choose to break up with WW, I'm going to have to devise an alternative there as well. We'll see. I'll keep you posted. *grin*
Monday, April 30, 2012
Tuesday, April 24, 2012
New Goal.
Today I was stuck in an elevator. It wasn't stuck for a long time, only about 10 minutes. I was even lucky enough to get stuck on an elevator on the ground floor. There are a lot of things that I have to be thankful for in that scenario. And I'm writing about it now outside of the elevator - there one more to add to the list!
Being in relatively spacious metal box for any length of time made me realize a few things.
1. I experience anxiety. The last time I felt it so acutely was in the weeks before my planned Cesarian to deliver my first baby. I didn't faint or have heart palpitations. My face went numb. Most noticeably my lips and nose start to tingle as if they've fallen asleep. It is a disconcerting sensation and I work to avoid experiencing it. After about 3 minutes in the elevator, I noticed the tingle. I focused on my breathing. I ran through the positives of my situation including being on the ground floor. I began looking for a way out.
2. I don't read when I'm anxious. I look for clues but I don't actively read and absorb anything. Thankfully I have generally good instincts and common sense; jumping up and down in an elevator clawing at the smooth solid shiny metal door is not going to get me out any faster. It was tempting however. But, this being a blog focused mostly on weight loss, I take note of this realization to consider a bit more thoroughly next time I decide between tortilla chips and a banana.
3. Anxiety is motivating. My heart rate was increasing. My lips and nose were alerting me to the fact that I was not happy with my present situation. I started to search for a way to change it. There was a red phone in the elevator with me. It had a dial tone. There were people outside the elevator. They could hear me when I called out. I didn't actually remember that I had a cell phone in my pocket, but I think I'd have gotten there eventually. My plan of action began to form when the elevator started to move.
4. I don't have to take the elevator. Upon obtaining my freedom, I really really don't want to get back on that elevator. In fact, hours later, my face still goes numb when I think about being stuck int he elevator again. My building only has 4 floors. There is NO reason that I have to take the elevator. In this quest to reshape myself as a healthier happier person, I have the choice to stop taking the elevator.
And stop elevating I will.
Welcome to my newest goal. My goal is to be able to climb 3 consecutive flights of stairs without being winded at the top. I've already climbed 3 consecutive flights once today and I had to stop a couple times to catch my breath. I wasn't honestly sure that I could do it, but I did and I survived. Now I'm motivated to continue and hopefully just the act of climbing the stairs will help me achieve my goal of not being winded. I'll keep you updated!
Being in relatively spacious metal box for any length of time made me realize a few things.
1. I experience anxiety. The last time I felt it so acutely was in the weeks before my planned Cesarian to deliver my first baby. I didn't faint or have heart palpitations. My face went numb. Most noticeably my lips and nose start to tingle as if they've fallen asleep. It is a disconcerting sensation and I work to avoid experiencing it. After about 3 minutes in the elevator, I noticed the tingle. I focused on my breathing. I ran through the positives of my situation including being on the ground floor. I began looking for a way out.
2. I don't read when I'm anxious. I look for clues but I don't actively read and absorb anything. Thankfully I have generally good instincts and common sense; jumping up and down in an elevator clawing at the smooth solid shiny metal door is not going to get me out any faster. It was tempting however. But, this being a blog focused mostly on weight loss, I take note of this realization to consider a bit more thoroughly next time I decide between tortilla chips and a banana.
3. Anxiety is motivating. My heart rate was increasing. My lips and nose were alerting me to the fact that I was not happy with my present situation. I started to search for a way to change it. There was a red phone in the elevator with me. It had a dial tone. There were people outside the elevator. They could hear me when I called out. I didn't actually remember that I had a cell phone in my pocket, but I think I'd have gotten there eventually. My plan of action began to form when the elevator started to move.
4. I don't have to take the elevator. Upon obtaining my freedom, I really really don't want to get back on that elevator. In fact, hours later, my face still goes numb when I think about being stuck int he elevator again. My building only has 4 floors. There is NO reason that I have to take the elevator. In this quest to reshape myself as a healthier happier person, I have the choice to stop taking the elevator.
And stop elevating I will.
Welcome to my newest goal. My goal is to be able to climb 3 consecutive flights of stairs without being winded at the top. I've already climbed 3 consecutive flights once today and I had to stop a couple times to catch my breath. I wasn't honestly sure that I could do it, but I did and I survived. Now I'm motivated to continue and hopefully just the act of climbing the stairs will help me achieve my goal of not being winded. I'll keep you updated!
Friday, April 20, 2012
Plans for the Weekend
This weekend I will walk my second 5K. This 5K is truly a walk. It's a fundraising event for the National MS Society. I'm participating in the MS Walk for the first time. I've followed the event for years, but the timing has never worked out. I'm so happy to be able to join in this year. We'll be walking around downtown Annapolis, MD as a group in bright Hawaiian shirts. It's going to be a blast!
And for a wonderful cause. In the past 10 years, my life has been personally affected by MS. I do not have it, but two of my family members do. I can say that watching their struggles provides motivation for me to get my health in order as well as participate in an event like this. This is something I can do to help them as well as help myself meet my goals. I love when I'm reaching goals efficiently. *smile*
Looking at the website, there are other events all around the country. In Washington DC later this year there is a Challenge MS event. Challenge Walks are 30 - 50 mile walks over 2 - 3 days. There are 10 of them going on this year. Imagine walking 30 miles is 2 days. What an inspiring way to raise awareness for a disease which robs people of their ability to move. Maybe I could do something like that.
I'm not signing up today. Just thinking about it right now. My focus has to be getting healthy and out of PT before I take on something like a 30 mile walk. I imagine my physical therapist would have more than a few choice words for me if I presented the idea right now. But walking 5K is an approved and encouraged event. One which I am very very excited to do on Sunday!
Please consider supporting me and my team by making a donation today. Thank you!
Workout 120420: Got one more!!!
Friday Morning Workout:
Hip Warmup Stretch
15 min Elliptical - Interval Level 3
Hip Abductors - 10 Reps 3 Sets each leg
Bridges - 15 Reps with 5 sec hold (held the last one for 16 secs)
Stretch
I'm so proud of myself right now that it is good you aren't in a room with me. I might just be nauseating. *grin* I worked out FIVE times this week. Three mornings in the gym and 2 afternoons at PT totals FIVE workouts. Woohoo!!!
To add just a little humility, three of my workouts were abbreviated this week. Today and Wednesday I woke up later than I would have liked and shortened my cardio routine to make sure that I completed my workout in time to be on time to work. Also Monday I had an appointment after PT so I only had 45 minutes with my therapist instead of 60.
However... I still worked out FIVE times this week.
*happy dance*
Does the dancing around count at workout 6?
Hip Warmup Stretch
15 min Elliptical - Interval Level 3
Hip Abductors - 10 Reps 3 Sets each leg
Bridges - 15 Reps with 5 sec hold (held the last one for 16 secs)
Stretch
I'm so proud of myself right now that it is good you aren't in a room with me. I might just be nauseating. *grin* I worked out FIVE times this week. Three mornings in the gym and 2 afternoons at PT totals FIVE workouts. Woohoo!!!
To add just a little humility, three of my workouts were abbreviated this week. Today and Wednesday I woke up later than I would have liked and shortened my cardio routine to make sure that I completed my workout in time to be on time to work. Also Monday I had an appointment after PT so I only had 45 minutes with my therapist instead of 60.
However... I still worked out FIVE times this week.
*happy dance*
Does the dancing around count at workout 6?
Thursday, April 19, 2012
PT: Day 20
Wednesday's PT overhaul:
6 min Elliptical - Level 4
Reevaluation
Hip Warm-up Stretch
Reverse Curl with Stick - 20 reps
Cage stretch
Assisted Squats - 5 reps (40 pounds of assistance)
Modified Side Planks - 3 reps each side for 30 sec
Modified Planks - 2 reps for 30 sec
Side Lunges on Bosu - 10 each side
First thing... I haven't been blogging all my PT visits. I know. Hopefully I'm nearing the end of PT, but in the meantime my progress feels frustrating and slow. 20 visits to PT and everyone knows my name. They know my kids' names. I know where they live. And when they're having a bad day. Not just my therapist, but a couple of the others as well. I'm nearing the end of my 4th month of PT. A lot has changed for me physically and emotionally. And I'm worried about PT becoming a crutch. I can't stay there forever. Eventually I have to work through this and move on. It's a lot of baggage.
Now for the actual workout... The Assisted Squat was something I'd been introduced to in the past, but wasn't deemed ready for. My tendency when doing squats it to compensate by leaning forward too much. It simply isn't the right way to do a squat. My weak gluts are causing the bad form so this exercise adds weight to help them out. The weight is attached to two pulleys which I hold onto with my arms. Then I lower into the squat. I'm unsteady enough that the therapist stands behind me to make sure I don't fall backwards.
Wednesday I was reevaluated. I'm doing well, but my coccyx is still sore most days and my knees have begun to feel tender again. There is a balance somewhere in all this I have not attained yet. For the coccyx I continue working and we hope. For the knees, I'm to reduce the treadmill incline to 0 for the next few weeks. First to see if it helps, second to give my gluts a break. Adding the incline makes them work harder and the suspicion is that they are just giving up.
6 min Elliptical - Level 4
Reevaluation
Hip Warm-up Stretch
Reverse Curl with Stick - 20 reps
Cage stretch
Assisted Squats - 5 reps (40 pounds of assistance)
Modified Side Planks - 3 reps each side for 30 sec
Modified Planks - 2 reps for 30 sec
Side Lunges on Bosu - 10 each side
First thing... I haven't been blogging all my PT visits. I know. Hopefully I'm nearing the end of PT, but in the meantime my progress feels frustrating and slow. 20 visits to PT and everyone knows my name. They know my kids' names. I know where they live. And when they're having a bad day. Not just my therapist, but a couple of the others as well. I'm nearing the end of my 4th month of PT. A lot has changed for me physically and emotionally. And I'm worried about PT becoming a crutch. I can't stay there forever. Eventually I have to work through this and move on. It's a lot of baggage.
Now for the actual workout... The Assisted Squat was something I'd been introduced to in the past, but wasn't deemed ready for. My tendency when doing squats it to compensate by leaning forward too much. It simply isn't the right way to do a squat. My weak gluts are causing the bad form so this exercise adds weight to help them out. The weight is attached to two pulleys which I hold onto with my arms. Then I lower into the squat. I'm unsteady enough that the therapist stands behind me to make sure I don't fall backwards.
Wednesday I was reevaluated. I'm doing well, but my coccyx is still sore most days and my knees have begun to feel tender again. There is a balance somewhere in all this I have not attained yet. For the coccyx I continue working and we hope. For the knees, I'm to reduce the treadmill incline to 0 for the next few weeks. First to see if it helps, second to give my gluts a break. Adding the incline makes them work harder and the suspicion is that they are just giving up.
Workout 120418
Wednesday Morning's Workout:
Hip Warmup Stretch
20 min Arc Trainer - Interval Level 3
Hip Abductors - 10 Reps 3 Sets each leg
Bridges - 15 Reps with 5 sec hold
Stretch
This being a Wednesday I weighed myself for Weight Watchers. I wasn't thrilled about the results. I'm still not thrilled, but I have a plan. This will be the week of measuring my food intake. And maybe avoiding dip at all costs.
*sigh*
Hip Warmup Stretch
20 min Arc Trainer - Interval Level 3
Hip Abductors - 10 Reps 3 Sets each leg
Bridges - 15 Reps with 5 sec hold
Stretch
This being a Wednesday I weighed myself for Weight Watchers. I wasn't thrilled about the results. I'm still not thrilled, but I have a plan. This will be the week of measuring my food intake. And maybe avoiding dip at all costs.
*sigh*
Monday, April 16, 2012
Workout 120416: Weekend Parties
Monday morning's workout:
35 min Treadmill Walk (3.0 - 3.3 mph for 26 minutes)
Hip Abductors (10 reps 2 sets)
Bridges (15 reps with 5 sec hold)
Stretch
The past two weekends have each included family gatherings surrounded by my all time nemesis - chips and dip. Either one by itself is ignorable. But combined? They are irresistible. Following the conquering of the queso calling on Friday I was hopeful about this weekend. I could avoid the allure of chips and dip. Even if they were in the same room at the same time. Really I can do it.
Nope.
I fell off the chips and dips bandwagon again. *sigh* However, I did attempt to track all the chips and dip consumed. It doesn't appear that I've gone negative on points for the week, but I need to workout a way to deal with this weakness.
First problem - portion control. One complete chip leveraged to scoop up one teaspoon of any style dip is not a deal breaker. But the chips must be counted and the full quantity of dip must be understood. The drive-by dipping can really add up. Especially when I'm thinking "Oh, it's just one..." I must retrain myself to get a plate, place a specific number of chips onto said plate and scoop up a predetermined amount of time. And once that plate is empty - STOP DIPPING!
Second problem - social hour. I think I can train myself to control my portions. However, it is the hovering around the limitless dip buffet while chatting that seems to cause the bigger problem. While standing there, 1 chip & dip combo can turn into 20 or 30 or more! At some point, even the best laid plans can be overwhelmed. At Cal Tort, there was a short window of opportunity to obtain the illicit substance. Once averted, I was safe. For future parties, I must get my plate of chips and dip to be savored and high tail it to the other side of the room. During this maneuver I test my outstanding social skills by luring those I'm conversing with away from evil as well.
So I have a plan for the future. It however doesn't fix the tummy ache I have today from over indulging. Oh, how I look forward to the days when I'll be better at all this.
35 min Treadmill Walk (3.0 - 3.3 mph for 26 minutes)
Hip Abductors (10 reps 2 sets)
Bridges (15 reps with 5 sec hold)
Stretch
The past two weekends have each included family gatherings surrounded by my all time nemesis - chips and dip. Either one by itself is ignorable. But combined? They are irresistible. Following the conquering of the queso calling on Friday I was hopeful about this weekend. I could avoid the allure of chips and dip. Even if they were in the same room at the same time. Really I can do it.
Nope.
I fell off the chips and dips bandwagon again. *sigh* However, I did attempt to track all the chips and dip consumed. It doesn't appear that I've gone negative on points for the week, but I need to workout a way to deal with this weakness.
First problem - portion control. One complete chip leveraged to scoop up one teaspoon of any style dip is not a deal breaker. But the chips must be counted and the full quantity of dip must be understood. The drive-by dipping can really add up. Especially when I'm thinking "Oh, it's just one..." I must retrain myself to get a plate, place a specific number of chips onto said plate and scoop up a predetermined amount of time. And once that plate is empty - STOP DIPPING!
Second problem - social hour. I think I can train myself to control my portions. However, it is the hovering around the limitless dip buffet while chatting that seems to cause the bigger problem. While standing there, 1 chip & dip combo can turn into 20 or 30 or more! At some point, even the best laid plans can be overwhelmed. At Cal Tort, there was a short window of opportunity to obtain the illicit substance. Once averted, I was safe. For future parties, I must get my plate of chips and dip to be savored and high tail it to the other side of the room. During this maneuver I test my outstanding social skills by luring those I'm conversing with away from evil as well.
So I have a plan for the future. It however doesn't fix the tummy ache I have today from over indulging. Oh, how I look forward to the days when I'll be better at all this.
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