Tips on Achieving Goals

New milestone today! Here is what I hit and some of the journey it took for me to get there (as people are asking)

*********I have now lost over 60 lbs. The most I had lost was 60, so to make over 60 is great!*********As of this morning, I am the lowest I've been since I can ever remember weighing! Honestly, I know I weighed more in 6th grade than I do this morning! I was very excited. What a great way to start a Monday morning.

Tips: (the above pictures were taken about 15 pounds under my highest weight back in May of 2003 and the other one was taken this past Thanksgiving about 3 lbs ago.)

1. Realize why you are eating. For me, when I overeat, it is usually more of a compensation or a comfort, or stress eating. Like today, I wasn't hungry this afternoon, and its not even cold, but due to some stressful things, I went and made myself a mocha. It was free - why not? I threw half of it away. I didn't need it.

2. Don't eat food just because its free. When you live on a seminary-staff budget, you always want to eat the free food. Don't! Most of it isn't good for you (baked treats, pizza, chikfila chicken sandwiches, chips, Krispy Kreme doughnuts, fried stuff). Just say no. Or, when I have to eat the Chikfila lunches - I eat the chicken, take off the bread, and then when I get back to my office I eat some fruit or veggies that I brought to work.

3. Exercise. I love exercising. I feel lazy when I don't. God made our bodies to move. We are not being good stewards of our bodies if we just sit on the couch all day - or the office chair - or watch tv all day when we are physically able to get up and move (if we are).

4. Eat healthy stuff. I'm not saying you have to go to Whole Foods all the time or buy all organic. I don't. I mean - stick to veggies, fruits (not fried okra), greens, eat lots of salads with healthy proteins, legumes, chicken (not fried or smothered in bacon, cheese, and cream), lean beef. These are good. Now does that mean you can't have the occasional burger? No! God made all food for our enjoyment for our good. That means - we can enjoy a burger from Red Robin (for my bday coming up in 3 weeks) and it will give me nourishment - but not a Red Robin burger every day. All in moderation.

5. You have to be willing and able to take a little smack. Meaning - people are going to ask you why you don't eat all the junk at the holiday parties or at family get togethers. You have to know your answer. I fill my plate with good and healthy things - not the carbs and fatty stuff like I used to. I bypass the bacon topped mac and cheese. Not because I don't like it anymore - it is such amazing food - but I just didn't need it. You'll have to learn to deal with it. Many people ask me "why aren't you eating". Sometimes I'll say, I've already eaten, or I'm not hungry. Most of the time that is true. You don't have to say - there really isn't anything healthy here to eat. Don't be rude about it.

6. Drink plenty of water. Don't typically drink your calories. Lately I've been having hot chocolate or a mocha (80 calories) at work - I can deal with that. But, some people drink 100 calories a day - between Bux and non-diet drinks. Drink water, unsweet tea - these are good for you.

7. Make goals for yourself! Someone asked me today what my new goals would be. I said I still had a little more to lose - she couldn't believe it. Make healthy, attainable goals - and reward yourself (even with a jump in the bathroom when you step on the scale and a cheer) when you make it. You don't have to eat your reward and you don't have to spend a lot of money on your reward.

8. One saying that I really like right now is: "Nothing tastes as good as thin feels". Now, I'll never be thin - but you get the moral of the story.

9. One Scripture thought I like - everything is fleeting, there is nothing new under the sun. Meaning - I don't need to stuff myself with food just because I can - that is sin. There will be food tomorrow. God made it all and I need to trust Him. He is MORE THAN ENOUGH for me.

I hope these things help!

How to Survive the Holidays

Note, I didn't put how to survive Christmas - because holiday means any holiday - and I think it applies to everything. But, especially during the holiday season that falls in November through the middle of January for me - because birthday and football season ending is party of the holiday season :)
I have stayed the same weight so far - which is better than I normally do during these three months of the year. I was thinking of some tips that I could share - here they are. I hope these help:
1. Eat before you go to a party. Never go to a party hungry because you will be more tempted to eat anything and everything in sight.
2. See if there is any fruit or veggies there (and a light dip, like hummus or salsa, not ranch or cream based dips). Most people will now will bring that. Fill your plate up with those - and then you won't have room for the sweet or fried stuff.
3. Always have a glass of water in your hand. Or a diet drink. If you are a drinker - pick one light drink for the night and stick with that. If I have water in my hand I again have less hands to hold a plate.
4. Don't hover around the snack table. Move conversations away from the main table of food. Then you won't be tempted to reach to the yummy stuff.
5. Take pictures. Bring your camera and snap photos of the festivities. If you are snapping pictures, you are probably going to be moving around and you'll have your hands full with the camera and not with a plate.
6. Eat a fun holiday treat. Don't eat something that you can eat year round. If you are going to eat something decadent, make sure that it is something that is special to that time of year. Like candy cane fudge instead oreos. Eggnog cheesecake instead of chocolate cake. That way, if you have it only once a year, it will make you more appreciative of it - and you may be less likely to eat such a big piece!
7. Always exercise. Parties are a huge time filler. You have to get ready, go somewhere, hang out for just the right amount of time, and come home, unwind, etc. I find even going to the gym to run 30 minutes takes a lot of stress away, burns about 200 calories, and lets me breathe and think about something else besides the stress of everyday life this time of year.
8. If you get a chance to bring something to a party, make something healthy. That way you know you'll have something you can eat and not feel guilty about. Healthy doesn't have to be raw veggies. Last night I brought multigrain wheat thins and roasted red pepper hummus. Yum.
9. Drink plenty of water during the day. That way if you do eat more, you'll still be flushing your system, and you won't retain all that water. Between stress, too much eating, not enough exercising, your clothes may feel tighter just because you are retaining water.
10. Remember, this too shall pass and life is fleeting anyway. You can take that either way you want. You can a) know that life is fleeting and eat everything you want and eat drink and be merry or b) you can realize that there will be another party, you don't have to stuff yourself tonight, and that is that extra oreo or handful of chex mix going to make your life so much better?

Enjoy. Do you have any holiday eating/exercising/staying healthy tips?

Christina 5k = PR

Whoohoo! :)

The weather started out a little chilly this morning: 46 degrees when I left the house to head to the other end of town to start a 5k. The weather started to warm up and was maybe mid 50s by race time.

There were about 160 people running the 25th annual Christina 5k in South Lakeland. I saw some fmr school mates (soccer and cross country stars) from my time at Lakeland Christian. That was fun. They definitely still beat me.

I gotta keep running. I started out in the back and just minded my own business, noticing some people passing me, then I would pass them. No big deal. I like running with not many people around me.

First mile: 11.40

Second mile split: 23.20

I looked at my phone sometime in between there and thought I was on aim for about a 38 pace, I was a little bummed. Then, I could hear the cheers from way ahead and new the 3 mile marker had to be up there around the next bend.

When I could see the finish time clock, I got excited and sprinted the last to make it under 36 minutes.

My last PR was 37.38 I think. This time it was 35.49. I will take it. Next race (maybe the anthem in March, but may squeeze in another one) I want it under 36 minutes.

The LRC people were really nice and it was organized. There were no bibs - which is disappointing because I have a bib from each race. But, they had yummy FL oranges!

Healthy Thoughts and Readings.

Wow - I've been thinking a lot lately on what I put in my mouth. It started this weekend with som yummy eats that weren't necessarily "healthy" = low fat, low calorie, etc, but it was totally fresh food with many good things for me and my body (and my mental health and physical activity). Also, I was reading a magazine this morning on the plane from my local health food store in the Ville - Rainbow Blossom. Very interesting articles and I learn every time I read from different sources. I am also wanting to take nutrition/health classes just to learn more and be more educated about what I put in my body. God made my body for a reason (for His glory) and I want to take care of it the best I can.
So, here are some things that I am learning:
1. I do not run well (running, as in physical activity) after eating protein. I've tried it a couple of times (like an egg white omelette on greens) and I just am not propelled as I am when I eat carbs before running.
2. I want to eat as much "natural" stuff as possible. I think I am growing fond of being a locavore when it comes to fresh ingredients. Not necessarily all local ingredients, but definitely all fresh ingredients. I would love to live in a place where I could just go to a daily farmers market and pick out my stuff for the day.
3. I like to eat/graze every 2-3 hours. I don't get starved, I don't get stressed. Now, I just need to eat less when I do and continue to make healthy choices (like homemade hummus and carrots, or carrots and mustard, or a small whole grain homemade oats muffin- yum, fruit, etc).
4. Vitamin K helps with slowing the aging process - and other good things for us. Now, I do take a multi-vitamin (a chewable so I don't have to swallow a horse pill), but I want to get my vitamins naturally - from a whole source. So, a good source of Vitamin K (because as I age I definitely want to look younger) is leafy green veggies and oils like canola and olive. Also, you can find some in meats and fermented foods like cheese and natto (fermented soy beans, a Japanese meal usually served for breakfast). May have to try that - round out my world travels for breakfast (I've been eating a very meditteranean breakfast of couscous and yogurt).
5. Spices help with e-coli - cleaning and the whatnot. Cloves are particularly helpful (and most everyone has that in their kitchen right now), and essential oils do as well.
6. Ah, sugar or natural sweeteners. I am a fan of sugar. I do use honey and maple syrup and different fruits, but I don't use fake sugar. Will i try these new natural sugars? Who knows? I am under the opinion that I would rather go with normal stuff and eat less of it (what I bake) then eat more chemicals when I eat a larger portion of the stuff made with fake stuff. Now with natural sugars - like Agave, I just haven't tried it. anyone have suggestions?
7. Green tea is so good for you. I think the benefits of it are much better than coffee. I have a ton of teas at my house - I just need to use them more. Usually my mornings are not stress free, so I don't have time to sit down to a slow cuppa - maybe in the future.
8. Did you know that prunes are a super super food? I have some in my pantry right now. I need to start eating them. More potassium than a banana. low GI numbers, high in fiber and ranked in the top for its antioxidant powers (and you know how everyone is all about that right now).
9. My chiropractor - whom I get to see today - tells me "if you stop moving, you die." I like that. I just want to be more active, always doing things, not just sitting and letting my body rot or waste away. I want to be healthy from the inside out. I want to eat off the land that God has given me and us. That means I don't eat a lot at fast food places anymore - and if I do, I get salads. Ah, the joys and complexities of wanting to eat healthier and be healthier.
10. How does this work when I bake all the time? I usually am not baking for me. I taste a bit of it - then I give it away. I love to bake and use usually full fat full calorie ingredients when I do. If I eat it, I eat a small portion of it. But, I have learned that indulgences can be allowed - just not every day!

Ok - those are some of my thoughts for now. Have a great day. Be God's today - body, mind, soul.

Now thoughts...

Just wanted to post a few thoughts tonight:
1. I've been training again - run.intervaling.jogging.speed walking 2.4 - 3.6 miles most days of the week in order to get ready for a 5k in Lakeland after Thanksgiving. It is making me hungry. It is also making my legs stronger. And it is making me see how far I've come. I can do 2.4 - anyway I went - in 29-30 minutes. That is right on tap for a 36 minute 5k.
2. I already feel like I'm losing some of the toning from Jillian. I know that's crazy. My last day was Sunday, I did level 2 tonight. I've done kettlebells each night since. Probably just some water retention.
3. Comfort eating. Some people eat when they are sad - I eat when I want to be warm or comforted. Today - it was warm. I had been cold most of the afternoon so when I got home from work I just wanted food. So I had a little bit of everything it seemed. Why - no reason. No rational. I just kept rationalizing it for every reason under the sun. But, finally - I just stopped, prayed that I would quit eating, there was no reason, this was wrong. Thankful to the Holy Spirit for the cravings of comfort food to stop - immediately. Thank you promised Holy Spirit.
4. Sin is never ending. Just when I think I've got it beat - I don't. Pride comes before a fall.
5. Tomorrow is my November weigh in. I should have lost some more from October, but definitely not as much. It is slowing down. But that is ok. It is still going down. With traveling every weekend this month, Thanksgiving, eating out, and also good amount of working out - I don't know what December's weight is going to be.

Jillian Michael's 30 Day Shred - Afterward

Oh, Jillian Michaels - how I love you - no wait, how I hate you, wait...wait...wait...
I finally finished my Jillian Michael's 30 Day Shred yesterday. It has been a little over a month journey. I started on September 26, and I skipped a few days.
Here are my thoughts:
1. I really like her "you gotta work" attitude. She's not a softy - and I need that. She wasn't harsh - just persuasive.
2. It gets a little boring. 4 days into Level 2 (where I started) I had it memorized. Even the little quippy lines she uses.
3. You can make it your own. I ended up rotating the 3 levels on and off so I wouldn't get bored more than I already was.
4. To make up for the boredom factor - this totally killed my abs and shoulders. I was sweating in each session and my shoulders have definition! Finally.
5. I can't do this in the morning. I tried to do it one Saturday morning before traveling. Wasn't cutting it - stopped it in the first 3 minutes. I can do cardio in the morning, but not strength training.
6. Its only 20 minutes. I love that. Many times when I was tired, or my shoulders were weak, I had to tell myself - only 6 more minutes, then only 6 more minutes. I can do this. Its a mind game (just like running).
7. On the DVD - you can't skip the intro. Every time you have to watch it because it won't let you fast forward, or skip on the DVD. That was a bummer. But, by midway through I just pressed play and went and did something else before the actual workout started. Way to multitask.
8. Plyo jumps. I can't do those because I live on the second floor or a hardwood floor apt building. I didn't want to annoy my downstairs neighbor too much. So, I just rotated some of the harder plyo moves for other exercises from previous sessions. It was fine.
9. I love the 2 levels - you could work really hard one, then switch and follow the other girl. It was great because many people will come into this with different abilities.
10. What has happened in the last month: definition in my shoulders, some abs starting to show, finally in a size 6 jean, down in the 140s for the first time since 2000!
11. What I would still like to happen: strengthen inner and outer thighs, chest, lats, abs, and triceps, and butt. While keeping everything toned and more toned. And lose 9 more lbs. So - this is what I'm thinking - this is a lifelong pursuit. This doesn't just happen in 30 days and then its over.
12. Next: Continued training for the Christina 5k in Lakeland in November. Kettlebells. And mixing in some jillian randomly through the week.
13. Does anyone have a good leg workout DVD, butt. Or does anyone have good weight room exercises for chest besides your basic chest fly.

Thanks. And I'll be glad to answer anything on Jillian.

A Mind Game

I think to the movie A Beautiful Mind - love it. They are playing this game on the lawn, chess among other things. Those are mind games.
Running. Mind Game. Same sentence.
I've started training again. I started 2 weeks ago and remember texting my friend that I had finally ran 1.2 around a park here in town. Whoohooo. Did that for about a week.
Then, I started running around the campus I work at (about a mile). Did one lap, then ran 2 laps, then did 3 laps, then did 40 minutes w/o stopping. Ok - I can do this.
Two nights ago I went running with a friend and we did 2.7 w/o stopping. Last night, I wanted to at least make it to a 5k length, so I just did a little more - 3.1 w/o stopping! :) Whoohooo.
So, now I'm going to do that for a week or two, then start working picking up my pace.
Does any one have a good work workout schedule for a treadmill or something? I have two goals for the Thanksgiving Christina 5k race in Lakeland:
1. Run the entire thing.
2. Beat my time of 37.28

Running is definitely a mind game. As long as you tell yourself you can do it - you can do it. I don't think I really know another sport like it.
I'm also enjoying it. I like what running (or jogging) does for my legs - how it shapes them. I'm also finishing up Jillian's 30 Day Shred - on day 26 tonight. Still feeling the workout, but I'm glad its only 30 days because I have a feeling it would get boring.
So, for the month of November, I'll run in anticipation of the 5k and do kettlebells 3 days a week. Maybe some abs on the opposite kb days. oh, yeah - bring back the kettlebells! :)