Wednesday, January 25, 2012
Saturday, October 1, 2011
It is about so much more than weight!
Well on Saturday after coming home from an awesome and inspiring meeting, I had much to reflect upon. The topic was "Why am I doing this." I loved hearing all the answers to the question. It really got me thinking why and I doing this. I will get to my answer but not until after I explain my thoughts.
I had a great weigh in down 3.4 pounds putting me at a total of 103 pounds lost. My leader asked me how do I feel now,since I have a hit another milestone in my journey. When I got home that thought just stayed in my mind. I feel like myself in some ways, and in many ways not myself. In fact in many ways, I feel like a totally new person. I now feel like that song "It's a New Day" I love the part that says "And this old world is a new world. And a bold world. For me." (I love Nina Samone's version the best)
I let my weight create a prison for me. A little box where I had to stay. That way no one noticed how big I was, if I were not the center of attention, then no one saw that I was obese. I was so limited, I could not go to the mall and buy cute clothes. I could not hang with the girls because, I would be the fat friend. I avoided all full length mirrors. I never dressed up because I could not find anything to wear in my size that did not look like it was for Madea in Tyler Perry's movies. Now, I no longer have to shop in the plus size side. I can wear a belt! I can wear fitted pants! I can get on any ride and not worry about the size limit. I remember being on elevators and staring at the weight limit worrying about mine. I dance in the kitchen. I make healthy choices most of the time. I read labels, look at my sodium intake, drink almost nothing but water, and fitness is my passion. I still am the old me too. I still struggle with food. Still struggle to know when I am really full. Still here Nestle Toll House cookies calling my name. Still feel like the 298 pound fat girl.
But now I am a fighter. Now I know that the road is not only bumpy but has about 9000 speed bumps, and some areas with no guard rails! There are days when it feels so hard, so hard that it seems like I should say what the heck, and eat whatever, because I will never be thin. But that is fear talking, and fear may be my giant, but I have my five stones in my pocket, and I am ready to take it on. I spent way too much time being afraid, afraid to try, afraid to fail, afraid to keep going, afraid of messing up, you name it. But that is giving the fears too much control. If I fall seven times, I get up eight times.
I gotta tell you to lose weight it is not easy, in fact it is one of the hardest things you will ever ever do in your life, but it can be one of the most rewarding. You have to realize you need to exercise, to burn calories and for overall health and fitness. But most of it is what the heck you put in your mouth period. You have to be willing to make changes and sacrifices to your lifestyle. If not then you will fail. You have to be willing to eat baked apples for dessert a few night a week, to have that piece of cheesecake. You have to be willing to get up when you want to sleep in and get on that treadmill to burn calories to prepare for that wedding on the weekend. You have to be willing to order an appetizer for dinner when your friends eat double cheeseburgers. You have to be willing to account for every single thing you put in your mouth. Most of all you have to be honest with yourself. If you taste every single dish while cooking and do not account for those calories, or if you don't weigh and measure your food, you can not be mad at the scale when it moves in the wrong direction, or not at all.
You have to realize there will be weeks where you do every single thing perfectly, track, exercise, make good choices, and you gain or the scale will not budge. Just be patient and keep at it. Re examine your week see where you perhaps can improve and keep going. There will also be times, that someone will bring you that Mississippi Mud Pie, or your husband walks in with a large pizza, or your mom makes macaroni and cheese. Don't panic you can get through. I try to plan ahead for these instances so when they come up I am prepared. But I also realize that is life I can not control everything, so I make do with the situation and make the best choice possible. If I fail, I brush myself off, and forget about it, hit fast forward and move on. I look at the situation, find the triggers, and learn from it.
If you are like me and have to lose the weight of a whole person, it is overwhelming at first, so just take it 10% at a time. You will get there, it is a marathon not a sprint. Remember the harder the climb the greater the view. See this is just not about losing weight, it is also about becoming whole. It is about fixing what is broken. No one gets to 289 pounds without other issues. I realize now I have to deal with my emotions in positive ways. I have to be aware of me trying to use food as a crutch. I have to learn to eat to live not live to eat. I have to face those inner giants too. If I do not I can get to goal, and still not be whole. It is about getting well too not just a healthy weight.
So why do I do this? Because, I can not imagine my life without it, because I was digging a grave literally with my knife and my fork. I do this because I love the way I feel now. I feel like I am free, and because I want others to be free too. I do it because it is my passion. I do it because I can and I will!
I had a great weigh in down 3.4 pounds putting me at a total of 103 pounds lost. My leader asked me how do I feel now,since I have a hit another milestone in my journey. When I got home that thought just stayed in my mind. I feel like myself in some ways, and in many ways not myself. In fact in many ways, I feel like a totally new person. I now feel like that song "It's a New Day" I love the part that says "And this old world is a new world. And a bold world. For me." (I love Nina Samone's version the best)
I let my weight create a prison for me. A little box where I had to stay. That way no one noticed how big I was, if I were not the center of attention, then no one saw that I was obese. I was so limited, I could not go to the mall and buy cute clothes. I could not hang with the girls because, I would be the fat friend. I avoided all full length mirrors. I never dressed up because I could not find anything to wear in my size that did not look like it was for Madea in Tyler Perry's movies. Now, I no longer have to shop in the plus size side. I can wear a belt! I can wear fitted pants! I can get on any ride and not worry about the size limit. I remember being on elevators and staring at the weight limit worrying about mine. I dance in the kitchen. I make healthy choices most of the time. I read labels, look at my sodium intake, drink almost nothing but water, and fitness is my passion. I still am the old me too. I still struggle with food. Still struggle to know when I am really full. Still here Nestle Toll House cookies calling my name. Still feel like the 298 pound fat girl.
But now I am a fighter. Now I know that the road is not only bumpy but has about 9000 speed bumps, and some areas with no guard rails! There are days when it feels so hard, so hard that it seems like I should say what the heck, and eat whatever, because I will never be thin. But that is fear talking, and fear may be my giant, but I have my five stones in my pocket, and I am ready to take it on. I spent way too much time being afraid, afraid to try, afraid to fail, afraid to keep going, afraid of messing up, you name it. But that is giving the fears too much control. If I fall seven times, I get up eight times.
I gotta tell you to lose weight it is not easy, in fact it is one of the hardest things you will ever ever do in your life, but it can be one of the most rewarding. You have to realize you need to exercise, to burn calories and for overall health and fitness. But most of it is what the heck you put in your mouth period. You have to be willing to make changes and sacrifices to your lifestyle. If not then you will fail. You have to be willing to eat baked apples for dessert a few night a week, to have that piece of cheesecake. You have to be willing to get up when you want to sleep in and get on that treadmill to burn calories to prepare for that wedding on the weekend. You have to be willing to order an appetizer for dinner when your friends eat double cheeseburgers. You have to be willing to account for every single thing you put in your mouth. Most of all you have to be honest with yourself. If you taste every single dish while cooking and do not account for those calories, or if you don't weigh and measure your food, you can not be mad at the scale when it moves in the wrong direction, or not at all.
You have to realize there will be weeks where you do every single thing perfectly, track, exercise, make good choices, and you gain or the scale will not budge. Just be patient and keep at it. Re examine your week see where you perhaps can improve and keep going. There will also be times, that someone will bring you that Mississippi Mud Pie, or your husband walks in with a large pizza, or your mom makes macaroni and cheese. Don't panic you can get through. I try to plan ahead for these instances so when they come up I am prepared. But I also realize that is life I can not control everything, so I make do with the situation and make the best choice possible. If I fail, I brush myself off, and forget about it, hit fast forward and move on. I look at the situation, find the triggers, and learn from it.
If you are like me and have to lose the weight of a whole person, it is overwhelming at first, so just take it 10% at a time. You will get there, it is a marathon not a sprint. Remember the harder the climb the greater the view. See this is just not about losing weight, it is also about becoming whole. It is about fixing what is broken. No one gets to 289 pounds without other issues. I realize now I have to deal with my emotions in positive ways. I have to be aware of me trying to use food as a crutch. I have to learn to eat to live not live to eat. I have to face those inner giants too. If I do not I can get to goal, and still not be whole. It is about getting well too not just a healthy weight.
So why do I do this? Because, I can not imagine my life without it, because I was digging a grave literally with my knife and my fork. I do this because I love the way I feel now. I feel like I am free, and because I want others to be free too. I do it because it is my passion. I do it because I can and I will!
Sunday, July 17, 2011
Low Fat Biscuit
The recipe is easy 1 and a 1/2 cup of heart smart bisquick, 1/2 cup of lowfat buttermilk or skim milk, you can make drop biscuits or roll them out on a bisquick dusted surface and bake at 450 until golden brown, I sprayed with I can not believe it is butter spray a few minutes before taking out!
Sunday Dinner!
Dinner Grilled Kickin Lemon chicken, with black beans, roasted veggie mix from the garden mostly with fresh herbs, and a low fat biscuit!
Sunday, July 3, 2011
Back to circuit training going back to this again once a week!
Bob Harper's 15 station workout!
Incline Chest Press
Grab a pair of dumbbells and challenge yourself with the weights. Sit back on the incline and press the weights above the chest and back down until your arms are in a 90-degree angle.
Rowing Machine
Keep your abs engaged and use your arm strength to pull the rower back, utilizing your upper back strength. This is a great activity for those of you that are looking for a cardio workout but can't handle the pressure of body weight on your knees and joints.
Overhead Presses
Standing with your legs at shoulder-width apart, core engaged, and palms facing front, press your arms straight up to the ceiling and lower your weights down below your heart.
Straight Bicep Curls
Standing with your legs shoulder-width apart, elbows directly to your sides. The only movement should be from your elbows down to your waste. Concentrate on activating your bicep muscle. Challenge yourself with moderate to heavy weights.
Step-Ups
A great cardio activity! Using a block for beginners around 12 inches high (for more advanced, 20 inches) step up as if you are walking up a flight of stairs. Keep your abs strong and use your leg strength to step up. Be careful when stepping off. Slow is always better.
Tricep Dips
Place your hands on a bench, fingers facing forward, feet flat on the ground and shoulders down away from your ears. Lower your hips down toward the floor until your arms are in a 90-degree angle and then use your triceps to lift your body back up to starting position.
Wall Sits
Lean your back against a sturdy wall with legs in a 90-degree angle as if you are sitting in a chair. Your quads, hamstrings and core will hold you in this position. This one is a KILLER!!!
Leg Extensions
A great quad exercise to strengthen knees, using an extension machine with a challenging weight, around 70 pounds. Sit up tall and focus on the contraction of the quads when you extend the legs into a straight position and then lower down slowly.
One -Armed Rows
Place your right hand on the bench and right foot on the floor, with a weight, around 25 pounds up to 45 pounds. Place the weight in your left hand. Keeping your back straight, and head and neck in a neutral position, lower the weight to the floor and then bring the elbow up to the ceiling, engaging your upper and mid-back muscles.
Underhanded Push-Ups
On a Smith machine drop the bar down about hip height. Get under the bar in a reverse push-up position to focus on your back muscles. This is one of my favorite exercises. It's a great way to get you ready for regular pull-ups.
Trunk Twists
A great core exercise. Stand with a challenging weight, shoulders relaxed, and twist your upper body from side to side with the emphasis on keeping the lower body stationary.
Planks
Another great core exercise, get your body down on the floor in a push-up position, but instead of being on your hands, get down on your elbows and hold position for 30-45 seconds. Make sure to focus on your ab strength.
Arc Trainer
A great piece of cardio equipment that gets your body weight off of your joints. When using the arc trainer, challenge yourself with the manual function. Hit the resistance up around 15 and pump your arms as hard as you can.
Wall Sits While Holding Medicine Ball Above the Head
Repeat the same movement as the wall sit but this time get a HEAVY medicine ball and hold it overhead to take this difficult exercise to a whole other level.
Treadmill Sprints
A great way to get your heart rate pumping. Jump on the treadmill and find a challenging speed, beginners around 6 mph and more advanced, 9-10 mph for an entire minute. This will increase your cardiovascular strength and is a tremendous fat burner.
Incline Chest Press
Grab a pair of dumbbells and challenge yourself with the weights. Sit back on the incline and press the weights above the chest and back down until your arms are in a 90-degree angle.
Rowing Machine
Keep your abs engaged and use your arm strength to pull the rower back, utilizing your upper back strength. This is a great activity for those of you that are looking for a cardio workout but can't handle the pressure of body weight on your knees and joints.
Overhead Presses
Standing with your legs at shoulder-width apart, core engaged, and palms facing front, press your arms straight up to the ceiling and lower your weights down below your heart.
Straight Bicep Curls
Standing with your legs shoulder-width apart, elbows directly to your sides. The only movement should be from your elbows down to your waste. Concentrate on activating your bicep muscle. Challenge yourself with moderate to heavy weights.
Step-Ups
A great cardio activity! Using a block for beginners around 12 inches high (for more advanced, 20 inches) step up as if you are walking up a flight of stairs. Keep your abs strong and use your leg strength to step up. Be careful when stepping off. Slow is always better.
Tricep Dips
Place your hands on a bench, fingers facing forward, feet flat on the ground and shoulders down away from your ears. Lower your hips down toward the floor until your arms are in a 90-degree angle and then use your triceps to lift your body back up to starting position.
Wall Sits
Lean your back against a sturdy wall with legs in a 90-degree angle as if you are sitting in a chair. Your quads, hamstrings and core will hold you in this position. This one is a KILLER!!!
Leg Extensions
A great quad exercise to strengthen knees, using an extension machine with a challenging weight, around 70 pounds. Sit up tall and focus on the contraction of the quads when you extend the legs into a straight position and then lower down slowly.
One -Armed Rows
Place your right hand on the bench and right foot on the floor, with a weight, around 25 pounds up to 45 pounds. Place the weight in your left hand. Keeping your back straight, and head and neck in a neutral position, lower the weight to the floor and then bring the elbow up to the ceiling, engaging your upper and mid-back muscles.
Underhanded Push-Ups
On a Smith machine drop the bar down about hip height. Get under the bar in a reverse push-up position to focus on your back muscles. This is one of my favorite exercises. It's a great way to get you ready for regular pull-ups.
Trunk Twists
A great core exercise. Stand with a challenging weight, shoulders relaxed, and twist your upper body from side to side with the emphasis on keeping the lower body stationary.
Planks
Another great core exercise, get your body down on the floor in a push-up position, but instead of being on your hands, get down on your elbows and hold position for 30-45 seconds. Make sure to focus on your ab strength.
Arc Trainer
A great piece of cardio equipment that gets your body weight off of your joints. When using the arc trainer, challenge yourself with the manual function. Hit the resistance up around 15 and pump your arms as hard as you can.
Wall Sits While Holding Medicine Ball Above the Head
Repeat the same movement as the wall sit but this time get a HEAVY medicine ball and hold it overhead to take this difficult exercise to a whole other level.
Treadmill Sprints
A great way to get your heart rate pumping. Jump on the treadmill and find a challenging speed, beginners around 6 mph and more advanced, 9-10 mph for an entire minute. This will increase your cardiovascular strength and is a tremendous fat burner.
Baked swai and oven roasted veggies
Love veggies topped with fresh herbs and Parmesan cheese! It give it a lot of flavor and therefore I eat more of the veggies because of the fresh flavor! That way I eat my veggies first!
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