On Long Repeat

I’ve been quiet this week both here and on my Facebook page because….well, because I failed.

I messed up in Cycle 4 and added too much at once. My mind was ready to tackle more and bigger exercises; but, my body wasn’t. My muscles are all sore, which is fine – muscles do that and they get over it. No biggie. The show stopper was my joints. My hips, shoulders and knees all really hurt – especially my knees. And my foot started to act up. Big time. And I’m not trying to end up back in a boot or, heaven forfend, a cast! Nope. Not even a little bit.

One of the first things I did was to start taking Vital Proteins Collagen Peptides. That product has worked miracles for my sister, for several cousins, and a few friends who work at physically demanding jobs. I have never really taken it; but, it’s been a lifesaver for so many people I know that I’d be an idiot not to give it a go. I’ve only taken it a couple of times now; so, I don’t see a difference yet. I expect to soon, though. I pretty much expected my knees and hips to bother me. My shoulders were a surprise, though, and the thing that has motivated me to do something about it. Now, I’ve started the collagen and am being an advocate for myself.

I took a few days off heavy exercising to get my joints to stop screaming at me. Now I am rethinking all of the things I added this time and am redoing my Cycle 4 schedule. I have come too far to give up – that’s not even a consideration. I have to adjust my expectations and do what my body will let me do. Cycle 4 will now exclude Tabatas that include jumping jacks or anything jumping, really. While I don’t believe that running in place hurt anything, I’m going to skip that for a little while longer, too. There are other ways to get my cardio in until my body is ready to jump around. I just have to be patient. No problem. That’s totally one of my greatest strengths.

Jillian Anderson eye roll 2

 

 

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Cycle 4: Falling Off The Fridge

HURRAY!!!!! Yesterday I successfully completed Cycle 3! Every day saw me complete every task on my refrigerator calendar – bed, med, bike, water and either Yoga and abs, or Tabata 1 or 2 and planks. The little calendar squares are so crowded with tasks, there’s not much room to add anything and, honey, there are still healthful habits I need to form! Some days I forget to mark things off; so, for Cycle 4, I’m going to drop a few things from the calendar. Making my bed, taking my medicine and drinking a gallon of water every day are habits now. I feel comfortable that I will continue to do those things even if I don’t have a reminder. I’ve been riding the bike since Day 1 and you’d think that would also be a habit that could come off the calendar by now; but, I’m not that much of an adult.

And I still hate to exercise.

During a conversation this week, my sister actually accused me of liking to exercise. Can you imagine?! I straightened her out on that right quick, let me tell you! I still don’t like to exercise; however, I am remembering how great it felt to feel strong and capable. I remember being able to walk past a mirror and not cringe. I remember trying on cute clothes and having them fit. I remember that, I want to have it again, and I’m on my way to making that happen. Sure, I could starve myself back into a size 6; but, that’s not going to make me feel strong and energized. Only exercise is going to do that. So, exercise I must!

The funny thing about moving more, though, is that when you do it, you want to move even more. I find myself not wanting to sit and watch TV in big blocks like I used to. Even when I’m watching something, I keep getting up to do things like fold clothes, tidy the kitchen or sweep. Most of the time, I just opt not to watch television at all. On the weekends, I find myself going places if only to walk and look around. I don’t want to just sit in my house, I want to do something. The weather is finally warming up; so, I also find myself outside doing things in my yard. This weekend, I started planting flowers in pots for my porch and working on some large planters I wanted to make.

The extra activity benefits me three-fold: 1. I am moving, more active and burning more calories, 2. my house is cleaner, neater and prettier, and 3. because I am moving more and my environment is more ordered, my spirit feels calmer. This is just good all the way around!

Movement is great; but, I have not had a rest day since I started this campaign 63 days ago, which is a mistake. There is a reason that trainers don’t work the same muscles groups really hard day after day. The muscles need time to repair and recover. Even if I’m not sore the day after working my arms and shoulders, the muscles still need time. My shoulders have been aching for a few days now and my thighs are feeling weaker than they did two weeks ago. So, I’m taking today off. I’m still watching my calorie intake; but, I’m not going to ride the bike or do any strength training today. I’m also going to switch up my strength training exercises for Cycle 4. Truthfully, I should have done that for Cycle 3, but I let it sneak up on me and got lazy about scheduling. I’m going to schedule this cycle with different exercises to keep my muscles guessing what’s coming next, to give them time to recover after I work them, and to keep me from getting bored!

I will still be printing out a calendar to put on my refrigerator since that has worked beautifully to help hold me accountable on a daily basis. I’m a big believer in doing things that work and this is working. After 63 days, I’m still doing the things I need to do. I have two pairs of pants that I no longer have to unfasten to take off. I’m able to wear another pair of pants I haven’t been able to wear in over a year. My arms and abs are beginning to show some definition even through the layers of fat that still have to come off. I sit on the floor without wondering if construction equipment will be needed to get me up. Good things are happening and I’m excited to rediscover more strength as I tackle Cycle 4 tomorrow!

 

Day 60: Morse Code

Today is Day 60 of my campaign. It is Day 18 of Cycle 3. And it is a great day!!

Earlier this week, my sister and I were doing Tabata 1 which includes left and right bridge pulses. Bridge pulse gif EOThey should have looked like what you see pictured here; but Chele and I are not nearly as strong or coordinated as Erin Oprea is. Although we still bear a striking resemblance to beetles in distress, we do our best and we are both getting noticeably stronger. As we were grunting our way through the exercise, Chele asked me (with some desperation and frustration, I might add) exactly what muscles we were supposed to be working. “You’re working your thutt muscles,” I said. You know, the thutt muscles – where the thigh meets the butt. The area around my hips, thighs and butt is always a trial for me. When I lose weight, I always lose first in my face, then in my belly, then everywhere except my hips, thighs, and butt. They are always last. They are last to the degree that as I approach my goal weight, I feel like an apple on a stick. That area is just way out of proportion.

This time, though, things are progressing a little differently. I can see a marked difference in my thutt and in the area where my thighs and hips meet – my thip. My thutt and thips make up the area I usually refer to collectively as My Hams. And, honey, when I started this campaign they were like extended family Easter lunch hams – big, ole things! The idea is to end up with something like a picnic ham. I was prepared for the apple on the stick look for the next several months, but it looks like it may not be as bad as it has been before.

I don’t know exactly why that is. It could be my age and my proximity to menopause. I am inclined to think, though, that it has to do with the cardio and strength training I introduced much earlier in the process this time. During the Great Reduction, I didn’t really start exercising until the first 20 pounds or so were gone. And, when I did start exercising, I walked, nothing else. Because I can’t walk those distances this time, I’m riding the bike, doing yoga and floor exercises. I truly believe that the strength training from yoga and the floor exercises is making a huge difference.

Of course, I don’t think I’m losing fat from those areas any faster because, as badly as I might want to, I cannot tell my body where to lose weight. The only way to spot reduce is very expensive and requires a plastic surgeon. No, the fat isn’t leaving faster, but the muscles underneath are toning, which gives the area a smaller appearance. Additionally, the muscle tissue I’m making and toning there burns fat, making my body more efficient at losing weight – total win/win!

So, here I am on Day 60 with the Morse code dits and dots of my body – my thips and thutts – decreasing at a really satisfactory rate. I’m down at least 23.6 pounds of fat in these first 60 days. My estimated date of campaign completion has gone from December 24 to November 29 (although that will continue to fluctuate) and I just could not be happier about it all.

It’s not easy, but it’s working, y’all!!

 

Sinking

Today is the ninth day of my third cycle in this weight loss campaign and yesterday was probably my most difficult one so far. I very nearly faltered. I awoke feeling groggy and sluggish, and I didn’t really perk completely up at any point during the day.

Before I started this campaign, I drank more than two liters of caffeinated Diet Coke every day. (I see you judging. Stop it.) I knew that drinking that much diet soda was not great for my body; but, I don’t like water. I just didn’t think about it. It was just something I did. Before I started the campaign, I started weaning myself off the caffeine, but not off the Diet Coke. I noticed that I began to sleep better and that I woke feeling more rested without the caffeine. As I got into the campaign, I increased my water intake (using sugar-free flavor packets – usually grape) and decreased my soda intake. Now, I have to finish my daily gallon of water before I’m allowed to have any decaf Diet Coke. It gives me a treat to look forward to, although I am finding that more and more often, I skip the soda altogether. Monday, I drank two 20-ounce bottles of caffeinated Diet Coke. I suspect that had something to do with my sluggishness on Tuesday morning.

Another possible contributing factor might have been my weekend.

I try to walk 5,000 steps every day. My friend Erin Oprea recommends 10K, but my foot won’t let me; so, I aim for 5K. Saturday was cold and yucky here in Middle Tennessee; so, I decided to go to Lowe’s Home Improvement store to get my steps in. While there, I saw a beautiful bathroom vanity on sale for over 90% off. Well, I had to have it. But, the thing about something like that is that once you have it, you have to install it. So, that’s what I did. Saturday afternoon and night, I ripped out the old vanity (pictured on the left), repaired the floor beneath it, and, on Sunday, I installed the new vanity (pictured on the right). Recently Updated (As an aside, I decided that the new vanity would be my reward for successfully completing my first two 21-Day cycles. I had originally said I would get a mani/pedi, but I am much happier with this as a prize.) While the process wasn’t rocket science, it was A LOT of really hard work. This physical labor was in addition to, not in place of, my regular bike ride, yoga and tabata routine. Because I had not originally planned my Saturday around installing bathroom fixtures, I had not done my exercises in the morning. As a result, I didn’t actually ride my bike or do yoga on Saturday – it was Sunday morning at about 1:30 AM when I did that. I’m still counting it as Saturday, though, because I had not been to bed yet. Sunday was another late night. Again, I was riding my bike and doing tabatas after midnight. Monday was a regular day, but I was still very tired and sore from the weekend. Because I was tired, I drank caffeinated soda.

Tuesday, I realized my mistake.

I was so tired that I took a nap when I got home from work. When I woke from my nap, I didn’t feel any more alert; so, I decided that I was not going to ride the bike or do my tabatas. I would just have to double up today. But, the longer I laid there trying to sleep, the more feeble my excuse sounded and the more painful it became for me to consider failure on Day 8 of Cycle 3. I just couldn’t do it. I got up and finished my tasks for the day.

And I’m glad I did.

I did not drink any caffeine yesterday and felt much more rested when I awoke this morning. I’m not full-on perky or anything, but I’m no longer feeling like I’m sinking, either. The campaign is still moving forward!

It Gets Easier

Yesterday, I successfully completed my second 21-day cycle and I feel SO good about it! Like a kindergartner’s finger-painting, my chart is on my refrigerator with all the boxes checked. 🙂

During the Great Reduction, I rewarded myself for every five pounds lost. Each five pounds got me a movie rental. Each ten pounds got me a trip to the theater and each 20 pounds got me a pretty accessory like a scarf or pair of earrings. This time, I’ve decided to reward myself based on my 21-day cycles rather than the pounds. If I stay true to the cycles, the weight loss will come; but, it’s the consistency I’m focusing on now.

In Cycle 1, I had to: 1. take my medicine daily, 2. make my bed daily, and 3. ride the stationary bike for 30 minutes daily. In Cycle 2, I had to do all those things and: 1. do my yoga disc (Peggy Cappy’s Yoga For the Rest of Us) on alternating days, 3. drink a gallon of water daily and 3. do Tabatas on alternating days. I had Tabata 1 and Tabata 2, and I alternated between them. In Cycle 3, I will do all of the preceding things and: 1. exercise my lower abs on yoga days, and 2. do a series of planks on Tabata days. Today is Cycle 3, Day 1 (C3D1), so it’s: bed, med, bike, yoga, and lower abs. Yoga days are my biggest time commitment because the disc is an hour long. However, the process is truly relaxing to me; so, I don’t mind giving up an hour of TV to stretch, focus, and balance.

As I began this campaign (and make no mistake, it’s a campaign – one battle after another), I was talking with a friend who has never had a weight problem, much less been obese. I mentioned shaving getting easier and she looked at me with this really puzzled look as if to say, “How can shaving be hard?” Well, when you have a tire around your middle, bending over is hard. For the obese, lots of easy tasks aren’t so easy: shaving legs, tying shoes, putting on pants (not just the zipping and buttoning, but standing to put them on), some aspects of personal hygiene (Amazon sells this to help those who really can’t reach), climbing ladders, picking things up off the floor, getting up off the floor, and myriad other things. Tasks that require bending can be difficult even without a huge spare tire around the middle because visceral fat gets in the way. And since that is one of the first places I lose weight, bending tasks became easier almost immediately.

Last week, my friend Sean commented that it looked like my weight loss had sped up. I wish! But, I believe that the reality is that while I was losing weight initially, it was coming from around my organs; so, it wasn’t noticeable. Once the weight had reduced sufficiently around my heart, lungs, and liver, my body shifted to my face, neck and abdomen. I’m not losing weight any faster, it’s just that now others can see it. While I won’t deny that it’s a rush for others to see the difference and comment on it, that rush paled next to the one I got when I was able to balance well enough to put my pants on while standing. The yoga that I’m doing isn’t particularly strenuous, but it has already made a massive difference in my ability to balance and in how confident I feel on my kitchen step-ladder, in taking things up to the attic, and, yes, in balancing to put my pants on while standing.

I get it. If you’re young and/or in shape (or at least have never been obese), you’re probably thinking, “Hats and horns! You put your pants on all by yourself. Big deal.”  But, let me tell you, it was a big deal. These kinds of little achievements are worth gold to me. The thing is, you don’t gain 80 pounds overnight. It creeps up on you slowly; so, you lose the ability to do things slowly – so slowly, that you don’t notice that you have trouble doing tasks or can’t do them at all until you can’t. Then, one day, you wake up and realize that you can braid the hair on the outside of your ankles because you can’t reach there to shave. But, I’m proud to say that hair on my ankles is no longer braidable! More quickly than I lost the ability to reach them, I have regained it. It’s easier to get up off the floor. I am much more confident in my movements in general.

This campaign isn’t easy. I can’t tell you how many days I wanted to just blow off my bike ride (that’s the hardest activity and is the one most likely to cause a sneer), but I didn’t. There have been a couple of days when I dialed the difficulty down a little, but I still put in the time and worked up a sweat. I’ve made a commitment to myself that isn’t always easy to stick to…                                                                                                                                                                     …but it’s getting easier.

The Silver Lining to a Terrible, Horrible, No Good, Very Bad Day

Well, my weekend kind of sucked. Sorry. There it is. I spent most of it in a funk over some personal stuff and I really just wanted to eat all of the chocolate in Nashville, then get in bed, pull the covers over my head and sleep.

I didn’t do any of those things.

Instead, I washed the windows in my house, washed existing curtains, hung some new ones, cooked a double batch of Jamaican Black Beans with Pineapple Chutney (from the Forks Over Knives cookbook), got rid of some junk, hung a new light, watched a couple of superhero movies and cooked a vat of tomatoes down to sauce. And, I rode my bike each day and did yoga or Tabatas, depending on what day it was. I stuck to my calendar and kept working towards my goals.

And that felt GREAT!

For some reason, I have felt really brittle the past couple of weeks. I don’t know what the deal is. I don’t know if it’s related to the changes in my diet, the changes in my activity, or maybe I’m approaching menopause. I don’t know. I just know that I’m taking my meds daily; but, I’ve still bitten my poor sister’s head off about three times. I’m struggling to get a handle on it.

Throughout the struggle, I’ve stayed away from my bad, old habits and that, frankly, feels pretty freakin’ awesome! I have been known to drown my sorrows in an Oreo Blast or a pint of Phish Food; but, so far, I’ve stayed away from the bad stuff. Honestly, my food diary and my little calendar on the fridge have been great helps in this. I can easily see what I’ve already eaten for the day, how many calories I have left for the day and I can quickly get the calorie count of whatever thing it is I am thinking of eating. I can also walk to the fridge, check out the calendar and see what tasks are marked off and what I still need to do. Having those physical reminders is proving to be really instrumental.

I’m choosing to see my brittle and/or decidedly cloudy mood as a test of my resolve to ditch my old, unhealthy habits and replace them with new, healthy ones. So far so good! And that’s a silver lining I’ll take any day of the week.

30-Day Check-In

Okay, so yesterday was my 30th day on this campaign to get back to a healthy weight. As of this morning, I lost 13.4 pounds during those first 30 days. And, yes, I’m all kinds of pumped about that! I have to remind myself, though, not to get wrapped around the axle of the numbers on the scale. While they are a way to quantify my progress, they are by no means the only way.

My goal is, of course, to lose fat; but, that doesn’t always mean losing weight. As I exercise more and weight train more, I will gain muscle. If I lose a pound of fat and gain a pound of muscle, the scales aren’t going to reflect any difference, but my waistband certainly will! And that’s the real goal – getting back to a healthy size. I want to be strong and fit. I want to be able to ride a bike. I really want to be able to go for a run. (We’ll see if The Foot allows it.) I want to be able to swim a mile again. And, vainly, I want to feel good about how I look again.

I had gotten so big that a 13.4 pound weight loss isn’t really all that noticeable. I’ll probably have to lose another 10 before anyone but me can tell. Still, 13.4 is a great start and I’m really pleased with it.