5 Reasons I Love Camp Gladiator

#choosechange

It's been a while. As it turns out, being a first-year teacher is an all-consuming activity. Still yet, I'm having success with my weight loss! I will write more about that next time.

Today, I want to talk about Camp Gladiator. First, the disclosure: No one asked me to write this and I am not receiving any type of compensation for doing so.

On my 57th birthday we went to a favorite restaurant that I literally only visit twice a year and when we left, there were people outside doing a promo for Camp Gladiator. They didn't actually stop me, they stopped Sunshine. She's 17, she's athletic, she's gorgeous; it made sense. In the end, I became their customer in what could only be described as a moment of temporary and complete insanity.

Camp Gladiator, "CG," is a boot-camp style fitness program. It's a total body workout in a "camp" format that runs in 4 week sessions. Each workout is 60 minutes and you can go an unlimited number of times to any location. The locations are outdoors. You bring your own equipment, water, a mat and a pair of dumbells. They recommend 2 to 3 workouts a week with 30 minutes of "activity" on the off days. These are the basic facts.

Here are 5 reasons I love Camp Gladiator:

1. The trainers are the best. They are carefully vetted in a multi-step process and they are superstars. They know their stuff and they are true professionals. My trainer, Brandy Babbs, is passionate, kind, encouraging and tough. 
2. It truly is "go-at-your-own-pace." People will be cheering you on, folks will encourage you to work hard, sometimes you'll be part of a team, but your pace is your pace. Since I'm at least 20 years older and quite a bit heavier than most of the people in my workouts, this is very valuable for me. 
3. Everyone is welcome, truly. There are beginners in every workout and there are CG enthusiasts who've been to over 200 workouts. It's an encouraging environment and judgment free.
4. It's excuse free. It's everywhere, all the time, except Sundays. Where ever I am, whatever I'm doing, there is always a workout nearby at a time I can attend. It may not be my preferred time -- I go at 5:00 AM -- but it is a time I can attend and still "do my life."
5. Finally, I love CG because of the modifications. I have terrible knees. I have had very little cartilage in my knees for over 20 years. I know what makes them worse and what makes them stronger. Because their trainers are pros (see reason #1), they are also expert at helping me make modifications so I still get a really good workout without further damaging my knees.  

Is it for everyone? No. I would not recommend it for elderly people or non-ambulatory persons. Otherwise, yes, if you are committed to fitness and really want to change your life. It's not for the "faint of heart" -- but that's a condition you can change. 

Give it a shot. If you are sick and tired of being sick and tired, get off the couch and do something! Let me know how it goes!

You are WORTH It.

I am back on the losing train again, Woo, WOOOOOOOO.

This is typical of my journey. Work hard, not get a lot of results, get discouraged, gain a couple of pounds, come back to it and bam! Something works.  I have not given up in about 10 years of this battle due in large part to the encouragement of those around me like my dear friends Gina, Anna, Colleen, Will, Christine and my indefatigable Weight Watchers leader, Carolyn.

I had a long conversation with my internist about my weight loss journey a couple of months ago. He said that, with my family history of extreme obesity and terminal diabetes, the cards were stacked against me. He also said that I must not give up my efforts. Even if I am maintaining my weight or losing at my typical glacial pace, I am still staving off the health problems that will inevitably come if I begin gaining weight. He pointed out that though I am yet significantly overweight, all my insides are healthy. My cholesterol reading is in the normal range, but could be a lower number; otherwise, I'm in great shape. I exercise more than most "normal weight" people. I have no known health risks outside obesity. He credits that health to my having waged this weight loss battle almost continuously since 2005. Hearing this, I made a decision then and there that I will fight with renewed vigor.

When school got out, I determined to use my time flexibility to build in more exercise and research eating styles that might support me. Clearly it is not just a numbers game for me. Once again, I was drawn to a modified paleo approach to eating. (Here's a good synopsis of it if you're interested). I also set up a spreadsheet to track my intentionality in this quest to "level up my life."  It's not pretty but it's functional and here if you'd like to see it.

These two changes--additional exercise and modified paleo eating--  have made a difference for me! Since our last day of school, June 8th, I have lost 7.4 pounds. It was apparently enough to  push me down a size; my pants, loose at the end of school,  were literally falling off me at at last weekend's ball tournament. What's more, I feel more toned and am so much stronger. I have a fitter frame, suddenly, and I can feel it on the inside! I have not had a weight this low since 2010, and I will soon blow those "lows" right off the charts.  Next time I will post a few awesome resources for you.

This was a lot of personal detail and I have said it all to underline one thing: We must never give up on ourselves. I am worth it; You are worth it. If people around you aren't saying that to you, call me up. I will say it.  (1-512-983-1390) You have time to spend on your health. (Yes, you do.) You have a right to surround yourself with support. You can make choices that are better for you. Small changes can really add up and you can make those changes because you are worth it. 

Here it is again: You are worth it. You are more than a number on a scale. You deserve a life worth living. You deserve a healthy future. You matter.

Please let me hear from you and how you are waging your battle for greater healthfulness. We are stronger together.

The Hard Part

I haven't reported in for a while, so here goes:  I have committed to perfect attendance at Weight Watcher's this year. It's going to take some planning, but I have checked in every week so far. If we take our planned cruise in November, I will have to figure that one out! Do cruise ships have Weight Watchers meetings (ha, ha.). They do have AA though in case you need to know that!

 I have lost 7.6 pounds in 2015.  My goal for the year is 50 pounds, which I figure means I need to lose about a pound a week, so I am right on track technically.

I know I'm not on track though. I'm not getting in the exercise sessions I committed to and for the last 2 weeks, I haven't tracked my food. I have enough experience to know where that will land me, so I recommit right now!  Pre-tracking -- logging all my food in order to plan my meals -- seems to work best for me, so I will do that for the remainder of the week.  I have been taking salads for lunch and eating healthfully for the most part, but if I don't sharpen up on activity and tracking, the whole house of cards will fall down.

This is the hard part. The hard part -- and I don't think I'm alone in this -- is not sabotaging myself. Yesterday I did not get all my steps in. I knew it. I considered watching TV from the treadmill, but I didn't do it. There is a "you deserve a break" tape playing constantly in my head. It isn't logical but it's alluring and quiet and constant.

The hard part is making myself weigh in when my friends can't make the meetings. The hard part is weighing in when I wasn't tracking. The hard part is believing I deserve better than what I'm giving myself. The hard part is having faith in me.

I do deserve it so I am going to act like I believe it until I do. You are worth it too.

Frigid Friday: Time for Tips, Tricks and Inspiration!

Finally it's Friday. I have fallen off on my Tips, Tricks and Inspiration for some months now, but we're back, Baby!

Tips

Want a tip to get your new year of weight loss or maintenance started strong? Get a group and get a support partner. Research shows that the components that add up to a successful weight loss or weight maintenance equation include:

• Tracking food and exercise daily
• And, having set goals for same
• Regular (at least weekly) weighing
• Using meal replacements on a regular basis (this includes frozen food like Lean Cuisine)
• Written contracts for goals
• Group sessions to discuss progress and/or work with a health coach, nutritionist, etc. ("Interventions")

Interestingly, on that last bullet point, face-to-face meetings were significantly better at providing successful support. Individuals who signed up for on-line only weight loss groups did little better than the control group which only received a written newsletter.  That in-person, real-time support is very important. The more frequently study participants attended such meetings, the more successful they were in reaching their goals.

Tricks

Way back during my PRT Challenge, I wondered why I run so slowly. I'm fat but I'm not that fat, you know?  No matter how I tried, I was not able to make significant gains in my running speed. Then I read a study by Weyand that explained it all: Running speed has everything to do with force which is a direct result of leg strength.  They tested bunches of runners and found that the big difference was in the push off the pavement. Almost nothing else, including running style, mattered.  What??? I do have weak legs. I have had years of chronic knee trouble and I cannot do typical strengthening activities like squats and lunges. The article suggested the trick to increase running speed was the simple and safe leg press. Yes, weight is a factor because the force is diluted by mass. Nonethless, I'm committed to trying it and see how it affects me. Now you know why I listed those machine-free-at-home leg presses last week.  Maybe there is another PRT challenge in my future!

Inspiration!

This week's inspiration came straight out of the teacher's lounge at school.  I was talking to a friend about exercise and she said, "It's so much easier to lose weight if you add in exercise and  not only put your effort in what you eat. It's really hard to justify cheesecake when you just spent 40 minutes sweating off 305 calories!"

Isn't that the truth?  When I am consistently on the treadmill, bike or elliptical, my desire for non-healthy foods is greatly diminished.  Suddenly a 1/2 cup serving of ice cream is plenty, or all-together unnecessary. A banana or apple will cure that sweet tooth. There is nothing like being able to equate the ease with which the calories go in the effort with which they go out!

Studies bear this out. Exercise has so many benefits in addition to burning calories, including a release of endorphins, stress reduction and a general strengthening of resolve. Inspire yourself with a good walk today and see if it helps!

2015 Goals and a Plan to Succeed

Hello, out there.

Yes, it has been a long time.  Yes, I've been busy but honestly, not that busy!  I have not posted frequently here because . . . quite honestly . . . it's hard to keep up a weight loss blog when there is almost never any weight loss to report.  There, I said it!

I have my list of "reasons" too -- some real, most excuses -- but that isn't the point, is it?  The point is, I have a commitment to myself to reduce my weight, and by golly, I am going to.

The good news is, I haven't given up. I have managed not only to maintain, but to lose another 12 pounds since school started. I have lessened my effort at times since Thanksgiving but am still on a losing trend.

I have made a big commitment for this year: To lose 50 pounds. For me, that's a lot, as a typical loss ratio for me is about 1/2 pound every two weeks. What I have learned since September, however, is that increased muscle tone and activity can give me the metabolism boost I need to sustain a higher rate of loss.

Frankly, it's going to take a higher rate of loss for me to ever get there since -- and I know some of you can relate to this -- every time I get sick or for some reason lose my focus, I immediately gain 2 pounds.  That's four weeks of work at my normal rate of loss! I can't afford to lose at such a low rate when gaining is as easy as breathing for me!  Okay, that's a little dramatic, but you get the picture.

Anyone who has tried to lose weight knows -- no one ever lost a pound by "planning" to lose. It takes real and concrete action.  Here is my action plan to get those 50 pounds off:

• Re-vamp my daily schedule with planned exercise periods (done);
• Get back to tracking my food to give me the opportunity for course correction;
• Stay within my Weight Watcher's Points Plus allowance;
• Have perfect attendance at Weight Watcher's this year;
• Notice the life-shocks that precipitate poor eating choices and deal with them;
• Get 60K steps a week, plus a minimum of one hour of strength training and work up to at total of 30 min/day (6 days a week) of structured exercise;
• Get a strong support partner on board and keep working with my WW partner.

I think this will be the recipe for success for me. The trick -- as always -- is sticking with it and believing in myself. My last list-item will help with this.

The elephant in the room in all this is this: My last post on this blog was in June; over 6 months ago. At that time I was in a self-made PRT Challenge.  Needless to say, I did not complete the challenge or reach my goals. I allowed myself to get distracted, especially when it got hard.

All I can do from here is forgive myself, learn from my mistakes and move on. That's what it's all about right?  I know I have re-started a thousand times, but what is the alternative? If I'm not forgiving myself and trying again, then I'm giving up -- and that is not an option.  I am quite certain if I hadn't been fighting all these years, I'd weigh 300+ pounds now. I gain weight so easily.

There is some science to help me:  Research shows most people give up their weight loss efforts within a few weeks. Other studies show that people who participate in a weight loss or accountability group are twice as likely to succeed at weight loss.  Additionally, losses of more than 44 pounds are more likely to be maintained than losses of 24 pounds or less. I am planning to get all of these things working for me this year.

What about you? Where are you in your weight loss efforts? What is your New Year's plan?

Shoes and The Old Ways: It's Fit Friday - Tips Tricks and Inspiration!

Hello Co-Warriors!

If you haven't already, please take a minute to read my PRT throw-down challenge posted yesterday. I am looking for some Warriors to join me in this fitness challenge that will finish up on July 31.

Find your "Sole-Mate"

How long has it been since you replaced your exercise shoes?  If your feet, ankles or knees are troubling you more than they used to, turn those shoes over and take a look.  Most running shoes will last about 500 miles as a benchmark. For some tips on determining if your shoes are worn out, I found this article by Mizuna helpful. If you aren't sure what to look for in a shoe, check out these tips by SparkPeople (How to Find Your Sole Mate!). I have already chosen my new shoes and will be hunting them down this weekend.

Good News for Mediterranean Diet Followers

We all know there is no magic to losing weight but some eating plans do seem to do the trick better than others. The Mediterranean diet is rich in fish, nuts, vegetable and fruits, as well as healthy oils. Web MD reported recently on yet another study that shows how helpful this traditional diet truly is. Our family is definitely moving closer to this way of eating but fish is still hard for me to incorporate. Lent is a good springboard for us as we eat fish every Friday and I think I will have a goal of moving to twice-a-week fish beginning Easter. Sometimes the old ways are the best!

Speaking of the Old Ways . . .

I found a very interesting to site for inspiration this week. It's called Old Ways.  Their mission is to "guide people to health through the old ways." This just suits me! It's a combination of "back to basics" and new spins on old favorites. My philosophy is to keep refining my eating and to allow myself to be inspired by other ways of improving health. This site had some wonderful recipes and help on two fronts: 1) Making clear the Mediterranean way of eating and, (2) African Heritage Health forums and recipes. Both of these are well suited to my family so we have several of these recipes and practices coming soon to our table. Have a look at for yourself and let me know your thoughts.

That's all for today folks! Have a fit Friday and a Work-Out (or Work-Outside!) Weekend.

PRT - Am I Ready? Are YOU?

I'm from a military ancestry. I grew up patriotic, disciplined and yes, obedient. That's not a bad thing, people!

I harbor a natural fascination for all things military. Some time back, I coached a young woman in the Navy Reserves who was worried about passing her annual PRT - Physical Readiness Test. We set up a plan for her to incrementally work toward her goals and face her test with confidence.

I have been thinking about the test ever since. It is "stuck in my craw" as my Grandma would say. It's not because I think the Physical Readiness Test is wrong, not at all. If someone is defending my country, it's nice to know they're physically ready to do so!  No, what bothers me about the test is that I know I couldn't pass it and not just because of my girth. I am not fit, no matter how much the label "fat but fit" is pasted on me.

I am not joining the Armed Forces, fear not. Even they are not ready for the likes of me! But it occurs to me that I have 3 very active [read "normal"] young children at a stage in my life where my friends have grown grandchildren. I want to be "physically ready" to defend them, or at least knock them out of harm's way. So . . . I have decided to prepare for the test.

Yes, this is a little nutty, but it is also a quite revealing.  Today I discovered that while I certainly can run 1.5 miles, I need to run them almost twice as fast as I did today. Twice as fast. That has quite a ring, doesn't it? The Navy expects a woman my age to run 1.5 miles in 16 minutes or faster. Today I ran a mile in 16. Oops.

There are push-ups and curl-ups too. Oh, yes. Guess what? I actually can't do either of these. Yikes. I can do a curl up, but I have to use my arms to get the momentum to leave the floor and I was able to do 26 of these modified curl-ups in 2 minutes, but the Navy says 26-81 regular ones would qualify me. Push-ups? 2 to 30.  I can't do even one, but I did manage a 30 second plank 3 times, so that's where I'm starting. I think if I can build enough strength to plank for 2 minutes, then I will be able to do at least one push up.

There is also a swimming component but I am a fair-weather-friend to swimming, so I am putting that off until June. In case you care, though, I'll need to be able to swim 500 yds in 15:50 or less.  I built up some good swimming skills a couple of years ago so I think this will be my easiest component, followed by running, then sit-ups, and finally push-ups.

I know this sounds a little kooky but it seems like a practical, coach-myself, fitness goal to work toward, don't you think? What do you think, actually? I have quite a few readers on Feedspot and a handful on Facebook and elsewhere but it's so quiet here.

Therefore, I'm issuing a challenge. Below are the links to the tables for the main US Armed Forces Branches. Pick one and join me. Let's set a date, say July 31. Who will be ready to join me in  a PRT on 7/31?  I can't HEAR YOU!  Step up, recruit, and be counted! (In the comments, if you please!)

United States Army Physical Fitness Test

United States Navy Physical Readiness Test for females and for males

United States Air Force Physical Fitness Test

Fall Friday - Tips, Tricks and Inspiration!

Fall -- don't you love it?  When we have fall weather in Texas, we celebrate; it can turn back to summer at any moment.

The downside of this time of year is that we have dark evenings and they are especially dark for the next two weeks until the time change. I noticed our neighborhood walkers have disappeared with the dark evenings (and not just because I can't see them! - ha!). In the autumn we have to revamp our exercise routine to factor in cooler weather and darker evenings and mornings. Here's a tip, take time this week to figure out how you can continue exercising in consideration of the environment. Maybe it's time to take all the clothes off the clothes rack -- err, exercise bike -- or dust off the yoga DVDs. "Just Dance" is an ever popular form of exercise in our house when it's too cool or dark outside. Maybe you can incorporate a stop by the gym into your commute or ride your bike for work or errands. Making a plan now ensures that we will be able to keep exercising through the holidays. My personal plan is to hit the home gym before I fix dinner each night. The Littles will need a hearty snack after school to tide them over to a later dinner.

Fall is time for soups, stews, and chili's, right?  Trick your family and your metabolism with this yummy no-meat chili. To speed things up, cook the beans in the crock-pot and then dump it all in a saucepan to finish after work. Alternately, cook the beans a day ahead and store them in the fridge until ready.

You Won't Miss the Meat Chili

Serves 6 

5 Weight Watcher's Points Plus per serving 

Freezes Great

1# 9-bean or 7-bean soup mix; discard the seasoning packet. (Cook beans according to package directions.  Do NOT add remaining ingredients until the beans are soft).

When beans are cooked or nearly so, add:

2.5 T chili powder;
1 tsp Oregano
1 tsp Cumin
1.5 t salt; 
1/2 tsp Cayenne (or omit if too spicy)
1/4 tsp. powdered ginger (helps with "repeating")
2- 16oz cans diced tomatoes, un-drained; 
1 can (16 oz) tomato sauce
2 cloves garlic, minced

Heat til bubbly; reduce heat, cover, simmer 30 minutes. 

At the last 10 minutes, mix:
6 oz. of beer (room temp is fine)
2 tablespoons masa (corn flour) or regular flour

Add to the chili.

 For a slightly more caloric version of this chili, try this version with cornbread dumplings. SO yummy.  

I also love Surprise Chili which is a more conventional chili but includes pumpkin!

Finally, this week's inspiration is from our little Bennie. He's a four-year-old gabby gander but surprisingly wise. He has India on his mind this week; apparently he's been watching the news. When Tinker said she wanted to move to India, Bennie said, "Don't do it! They don't have enough water!" The next day as we were both exercising, he asked, "Mom, do people in India have elliptical's? " "I doubt it son; I don't think in general they have problems with overeating. I think they have trouble getting enough to eat." "Well," he said, "that's sad." 

I would use the word "humbling." It's the perfect example of a "first world problem." Poor me, I have to go in my home gym and watch my  big screen tv to exercise off all the pounds I gained by overeating. (Whine).

Oh my goodness. I am going to try to put things in perspective this week and actually stop eating when I've had enough to eat. I am not a big over-eater  but I am aware that several times a week I do eat when I am not hungry. I think a little more hungry in my life could be useful.

Vegetarians, Exercisers, Potassium (Spuds) and Saturday

Happy weekend! I missed my Friday "Tips, Trips and Inspiration" because I am getting over a terrible cold and just couldn't wrap my brain around getting up even earlier. But here I am on Saturday so, hello!  And hello to my 23 new followers reading from Feedspot; I look forward to your comments.

Regular readers of this blog know: I'm not a vegetarian. Although I have a wandering palate and interest in many types of foods, I have never succeeded at vegetarianism because I find it too hard to get my protein. That said, some studies, including the big one in this Fooducate report, have indicated that vegetarians are indeed thinner than the rest of us. It's an excellent tip; move toward a consciously plant based diet if you want to be thinner. There is a lot missing from the aforementioned study, like the cause of the body differences but it isn't too big a leap to say that adopting a conscientious eating style will serve you in the long run. I notice that as I have personally cut back on my consumption of meat in the past several years, I am getting more protein from other sources, naturally.

The trick of the week is . . . (insert drum roll here) exercise. Yes, it's so simple. For those of us with stubborn metabolisms and seriously obese ancestors, it's especially important. Lean muscle speeds up your metabolism in a way nothing else does. That's why those crazy TV "scripted reality" shows have those contestants exercising 6 hours a day. Lean muscle changes the way our bodies respond to food. I am NOT saying that 30 minutes a day of leisurely walking will change your body much  -- though it does benefit your heart and your mind! -- but serious exercising where you are actually building muscle will change things over time. Calories in, calories out is now and always will be the true equation for weight loss but for those of us with metabolic issues, exercise is crucial. You cannot  My commitment (now stated out loud) is to 6 hours a week until January and then I will ramp it up again. What are you committing to?

These two things have to find balance; if we adopt a vegetarian or more vegetarian lifestyle, balancing those proteins is important. If we are increasing our exercise in a significant way, getting enough protein and enough healthy carbs is also important. I would love to see more of us adopting simply healthy lifestyles where we enjoy healthy foods 90% of the time with occasional treats, exercise regularly, sleep enough, etc. I'm at about 75% on all of that. My goal is to be at 90% by the end of the year.

I've been brushing up on my veggies lately; potatoes have gotten such a bad rap in the "bad carbs" hype --but white potatoes and sweet potatoes too are full of fiber, vitamins and other nutrients, like potassium. Should we eat potatoes smothered in butter and cheese at every meal? Of course not. If, however, you are going to eat the carbs (and we know you are ) then consider potatoes at these meals instead of pasta or rice; you will get a lot more bang for your buck.

Get inspired this week to make a beautiful, healthy meal for yourself and your loved ones. My favorite meal of the week was Crockpot Chicken Tikka Masala to which I added green peas. We served it with a lovely whole grain couscous and Cucumber Raita.  I make the Tikka Masala waistline friendly by removing the chicken then cooling the sauce so as to completely de-fat it.  It was so delicious. We also use non-fat yogurt in our Raita and it is so lovely beside the spicier Tikka Masala.

Strong Start Day

So . . . it was quite a spring. I slogged through February and March, being sick most of the time and just feeling crummy but maintaining my weight despite the fact that I gave up exercise for all of March. Then I had a pre-Easter hospital stay in which I dropped a couple of pounds.Then April and May in which I tried to build up my stamina while adjusting to a new job and new medications. Finally I am "back to normal" in terms of feeling well and managing to lose weight through a little trick but being undisciplined in my eating.

To get through Easter, 5 family birthdays, Mother's and Father's Day, as well as a half dozen "eat out" ball tournaments and a new job, I've simply been eating whatever I want, but half as much as I want to - or would normally - eat, pretty much at every turn. The exception is fruit and vegetables which I eat in full portion.  So if I want a bowl of cereal, I take a tiny half-sized bowl. This is working if my goal is to lose weight. But my true goal is to be healthy . . . which I'd somehow lost sight of . . . so I am returning as of today to my "box."

It dawned on me recently that my inner core of true health has been slipping away. That health has already rescued me once this year, so I don't want to get sloppy about it. It was that core of good health that "saved" me during all my weeks of Afib so it's crazy to not be "minding" it now! As of today, I am also getting back to regular exercise. My cardiologist cleared me for exercise three weeks ago, but I've been scared it will put me back into Afib. But as he says, I've got to get on with my life. I have to start slowly, 15 minutes a day, so today is the day.

In all these months of struggling with having enough energy to do the minimum I needed to do for my family, one thing has become abundantly clear: losing weight, per se, is not what matters most to me. Living is what matters. Being healthy and strong matters. Seeing my kids to their future matters. Having my hubby at my side matters. Having a core of health to support me in the next crisis matters. Weight loss is the means to the ends, not an end in itself.

Happy Strong Start Monday!

Friday Tips, Tricks and Inspiration

Happy Friday! Here are your tips, tricks and inspiration to start your weekend strong.

We have a crazy busy weekend planned so I am working to get in two hours of exercise today. To combat the boredom, I am mixing in some new exercises and activities. I found some great tips to fight the flab in my arms.  These exercises use a medicine ball, but you can substitute a cantaloupe   Alternately, you can make your own medicine ball by taking a kids playground ball (the durable rubber kind), cutting a slit in it, insert a ziplock bag, fill with sand or earth, then zip the bag. It's always a good idea to mix up our workouts not only for variety, but to keep our muscles challenged. Here are the instructions on Livestrong.


I decided to refresh my knowledge on Cholesterol lowering foods since one of our kids has a genetic predisposition to high cholesterol.  These foods are actually a health trick since they raise your HDL ("good" cholesterol) which affects the LDL/HDL ratio and lowers your overall cholesterol score. Some studies have found that emphasizing these foods has a much bigger impact than focusing on foods which contain cholesterol. We eat a lot of these foods regularly in our household, but I did find a few surprises.


There was an interesting and inspiring Washington Post article recently on Japanese school lunches. Having spent (too) much time in my son's lunchroom, this style of lunching appealed to me.  The kids in the feature are not used to choices -- there is one meal served and they eat it (kind of like at home!).  They involve the kids in the serving and the meals are simple, healthy and do not contain sweets. For a fascinating glimpse at what "could" be, please check out the article.

Have a wonderful, healthy weekend.

Trudging Along versus Staying the Course

It's more than mindset, but it certainly starts there.  I'm talking about living an empowered healthy life style.  It isn't enough to just change my mind about things, I have to make actual changes.  Yet, it certainly does start with a change of mind, doesn't it?

Last week was a crazy week, even for our house. I have been studying almost round the clock for an exercise physiology course I've been taking for a year.  It is a multidisciplinary course and involves anatomy which, it turns out, is very hard for me.  I had to take the final (and only) exam on Thursday so I spent the week before brushing up on a year's worth of learning. I studied late into the evening every night, every nap time and early every morning.  I carried a flashcard flip book around the house with me and reviewed points while I folded laundry.  I neglected the housework and exercise.

Predictably, I lost zero pounds this week.  I gained zero too, which I liked, but I was reminded once again that this weight loss/getting in shape project is a big one and it requires focus.  It's a little ironic that I took my eye of the ball in regard to exercise to pass a class about . . . well . . exercise!  I know, know, know I need to keep laying down that lean muscle if I want to build up my metabolism and yet it was so easy to forgo it because I "needed" to study.  In reality, I'd have probably done just as well, if not better, if I had skipped an hour a day of study to exercise.  We all know the mental health benefits of exercise, right?  But the allure of "sit on your bottom" is always lurking just around the corner.

Yes, I was just trudging along.  Trudging along, pretending to be on the path but really not keeping my word 100%.  And ironically, reading about exercise while I did it.  How funny is that?

One good thing did come out it (aside from passing the course, thank you very much); all that review on exercise did remind me that overweight individuals really need to get 60 minutes a day of exercise (at a moderate intensity), not 30 minutes like most adults.  I had actually lost sight of that somewhere.  So this week, I have reorganized my life to get in 60 minutes a day.  It's coming straight out of my "sit on your bottom" time.  I am back - staying the course; I'll leave the trudging to someone else.

Slow Start to a New Year

I am still getting up at 4:40 (yes A.M.) and heading off the gym.  I missed several days over the holidays but instead of giving up because I didn't do it perfectly, I decided to just regroup and get myself back in there.

The slow start is really working for me.  When I first made this commitment to my friend Colleen, I determined to do it differently.  I decided that instead of rushing in to the gym, staying an hour and a half and working myself to bits, that I would start slowly - committing to 30 minutes.  I've done some other things differently too;  my first days I did the elliptical machine and I did not monitor my heart rate or try to do intervals or anything.  I just worked hard enough to sweat and when my time was up, I'd stop and go home.  Sometimes I have worked up to 20 minutes longer if time and interest allowed.  I have not been worrying about optimal burn, tracking calories or anything up to now.  I have just been doing my cardio and leaving it at that.

Likewise, I decided to start my circuit training right where I left off when we expanded our family almost 2 years ago.  I figured lifting little children all day had probably kept me pretty strong and it had!  I was able to pick right up where I left off (to the best of my memory, anyway) and even add weight on a couple of machines.  I have already added an extra set of repetitions and when I can get through 3 sets, I'll add weight again.

I've stopped being so picky.  For instance, I've lost my iPod.  Typically, I'd refuse to exercise without it, but I've let go of everything having to be "just so."  I think it is a set-up for failure.  I grab whatever water bottle and towel I can find and I am just trying to keep it simple.  I started with the commitment of getting to the gym 5 days each week.  Now I am also committing to 2000 calories burned each week. If those two things line up so that I actually burn more than 2000, I'll be happy, but I don't have to keep increasing it every week.

It's ironic that in the face of my New Year's Resolution to "set higher standards for myself," sometimes that looks like being saner about my standards.  I am 52.  If I can successfully exercise 5 days a week for many years to come, that will be a big boon to my long-term health.  In order to reach that higher standard of a healthy old age, I needed to lower my standards for my daily activity to a more reasonable level. 

This week, I decided to start Couch to 5K again;  the difference this time will be that in slow-start mode, if I'm not ready to advance to the next week because the week I'm on is still very challenging, I won't advance.  I will wait until I can get there without getting so discouraged I quit.   I love C25K but it does get challenging at the end.

So it is fair to say that I am starting my new year with whisper instead of "shock and awe" -- maybe that will keep it from turning into "shock and flop"!  Happy New Year!

Drastic Measures

Okay I give up, I surrender, I have officially waved the white flag.  There is no way I am going to fit 6 hours of exercise into my "waking hours" each week, especially when you add in the inevitable 30 minutes of prep time or travel each day..  I have tried a number of schemes and it just ain't happenin.'  The other day I sat down and took an objective look at what I really want to accomplish each day, how many hours are actually in the day and what I would need to give up. This was on a day on which I rose at 5:45 and took my first "break" from housework, childcare, cooking and paperwork at 9:30 p.m.  And guess what, the house was still pretty wildly out of control and I did not think any of the kids got the attention they deserved that day. 

The other issue is the Littles and their attachment issues.  They have been through a lot, this clan, but exercising away from them has meant checking them into the child care at the Y.  We have a great setting for kids at our Y but I really don't want to do that more often than once or twice a month.  They need to be with me.  They are so anxious away from me.  And with the weather growing more inclement, throwing them all in the jogging stroller is not always an option. 

My Grandma used to say, "drastic situations call for drastic measures."  I am taking drastic measures.  I decided to find the time in my "Sleep hours" (or at least everyone else's!)  Thanks to the inspiration of my good buddy Colleen, I am now rising at 4:40 to get to the gym by 5:00.  Weekdays, only; I'm not crazy, people!

I can fit in 50 solid minutes of cardio or strength training and still get home a few minutes before I have to wake The Captain.  If I am organized the night before, the little guy and I can even have breakfast together before his bus comes at 6:45; I'm normally not awake enough to want breakfast yet.  Dear Hubby and the rest of the gang are all still slumbering so no-one even misses me.  Truth be told, it's early even for an early bird like me, but it is worth it.  I am enjoying it so much; I have really needed some solid "me" time! 

Woo-hoo Friday! Tips, Tricks and Inspiration

A new study shows what we already know -- people don't take their kids to McDonalds for healthy food.  So maybe it's an obvious tip but my advice is this: Skip the fast food lane altogether and pop in your nearest grocer for some cheese, hummus or deli meat, whole wheat crackers, grapes and milk or yogurt.  Go to a real playground for a picnic with fresh air and everything!  You'll be a hero and your kids will benefit! 

Is your warm-up more trick than necessity?  Here is an interview with the author of a fascinating new study.  The upshot for me is that if I am trying to increase performance, I will experiment with reducing my warm-up time. If I am simply exercising, I will likely continue my warm-ups since exercise is exercise and I prefer to err on the side of caution.

This week's inspiration is an (oldish) NY Times article on Bento boxes.  C'mon, already, time to stop thinking about it and build your own bentos!

Have a fun and fit weekend!

Willingness and Fear

I did lose weight this week but nonetheless, it's been a tough week.  We started with Halloween then had our first spate of cold weather and ended with a softball tournament.  It was a wonderful week in the life of a family and a very challenging one in the life of weight loss.  Yesterday I ate two donuts.  I know, not the end of the world, but so very definitely not on my plan. 

For me the challenge is all about willingness.  Am I willing to take the extra five minutes to wrassle the jogging stroller into the car so I can squeeze in some exercise while the team warms up?  Am I willing to take time to make my healthy shake while three pre-schoolers are demanding their breakfast?  Am I willing to go outside and take my walk even if it's cold out? 

The list goes on.  It is so easy to convince myself that it will be all right to skip this one workout or eat a donut because I didn't' want to take the 5 minutes to make a shake.  And the truth is that I can do these things but if I do, I'm not keeping my word to myself.  Which raises the question:  Why am I so willing to do things for others but so unwilling to do them for myself?

It boils down to one thing and I don't think the "thing" is fear of failure.  I think it is fear of success.  So this week, I will be making a list of what I am afraid will happen if I finally succeed at getting to my goal weight.  Stay tuned.

Hopping off the Crazy Maker

Do you know what drives me crazy?

People who give me unsolicited weight loss advice like, "Just cut back on starchy foods" or "You probably aren't getting enough exercise," or my all time favorite, "It's just calories in, calories out."

Duh.

Come on people, I am a weight-loss expert!!   I have devoted years of my life to the study of weight loss:  What helps, what hurts, what can get in the way.  Am I getting enough sleep?  How's my balance of carbs to protien?  What role does blood sugar play?  How much exercise is "enough?"  What can I do to speed up my metabolism?  Etc., etc., etc. 

If it were simple, we'd all be skinny.  I know this because I was skinny most of my life and I did not earn it.  It came naturally to me then as apparently, being fat now comes naturally.  I know there are skinny people out there who work at it every day, but I have to say, their numbers are few. 

I would like to set the record straight on this one thing:  I think you'd be hard pressed to find many adults who consistently eat as healthfully as I do.  I am a very healthy eater.  And I get a lot of exercise, usually far more than my recommended 30 minutes per day.  And aside from that, I am about ten times healthier than I ever was when I was skinny.  I joke that when I was a skinny single girl, I lived on Frosted Flakes and Blue Bell Ice Cream.  And it is not that far from the truth. 

I know people just mean well.  I do know that.  And I am truly grateful that people care about my well being.  But if you really want to help me, please come over and go for a walk with me, or watch my kids while I swim, or come to my house for supper instead of suggesting a restaurant.  Because I am not going to be trying your Paleo diet or your Eat Clean diet or your Dukan diet.  I am going to stick to my regimen of healthy foods and exercise and I am going to trust that if I keep fighting, I will eventually prevail. 

(By the way, if you are newer to this process than I am and you would like to know about the considerable research on any of these points, give me a shout!)

Why I Persevere

For the past 18 months or so, I've weighed pretty much the same.  I'm about 35 pounds down from where I started my weight loss journey in the fall of '09 and still have a good 60 pounds to lose, possibly more. 

During the past 18 months, I've stuck with my calorie ranges, I've exercised, I've had extremely limited times of going off plan and those times have been rare, indeed.  I've learned to take a holi-DAY and not a whole week or month off plan.  I've dealt with illness, visitors and schedule changes.  I've exercised as much as 10 hours a week and as little as 2.  I've had 3 visits to the internist to have my thyroid medicine levels checked.  I've adjusted what I eat, when I eat, how much I sleep, how I exercise, and everything else I can think of to adjust.  Still, I basically weigh the same.

You may wonder, then, why I persevere.  The answer is really quite simple: I persevere because I am worth it. 

I am 52 years old.  In this decade, I am setting the foundation for my old age.  I am worth having fresh produce in the house.  I am worth the time it takes to plan, shop for and prepare healthy meals.  I am worth setting aside enough time to exercise and to sleep.    I am worth a long and lively old age! 

I hang in there because in the past 2 years, I have reduced my health risk by 200%.  My triglycerides, cholesterol and blood pressure are fantastic. I eat more fiber than a rabbit. I am a stronger, fitter, healthier, happier person than I have ever been before.  I'm still not athletic, but I am certainly more capable and confident about sports and exercise than I ever was as a thin teen.

I persevere because I want to set a good example for my 5 children and because  I plan on getting a big bunch of grandkids out of them!  I persevere because those who know better should do better and I am one who knows better!   I keep on going because I do believe I will one day overcome whatever is blocking me now and I will achieve my goal.  I stick with it because I have learned so much  that I can never "unlearn."  I persevere because what I am learning is benefiting others.

I am worth it . . . and you are too.  Dream big but work hard too.  One day we will both get there.

Friday Lifesaver - Tips, Tricks and Inspiration

Hey, it's already Friday!  Time for some tips, tricks and inspiration rounded up through the week's reading!

Are you a fan of juice fasts or fasting to "jumpstart" weight loss?  This week's tip may have you rethinking the process.  The tip is:  Know what is happening in your body before undergoing any fast.  It may do the opposite of what you are hoping!  Follow the link for a fascinating article on the topic.

The trick of the week is a super one:  Eat SANE.  Check out this Fooducate blog post to find out the details but in essence, your weight loss plan should be Sustainable, considered an Approach (not legislation), be focused on Nutrition and include a big dose of Enjoyment! 

Now for your dose of inspiration.  Sometimes don't you just think "I'm too OLD to exercise?"  Here's proof that you (and I) are not! 

Have a fun and fit weekend!

Idling at the Top of the Hill

Weight loss is not a super highway.  It's more of a mountain track with detours, switchbacks and some uphill portions.  In the past 88 days, I have gained two pounds, yet I am still on the path.  I've fallen off a time or two, I've struggled with exercise, and I have been on track the vast majority of the time.  I know what it will take to speed up my loss and hit a big downhill stretch, and I have been idling at the top of that hill waiting for the right time.  School is mostly out as of today -- one child has 8 more days -- and the leisure that will afford gives me the opening to rev up my engines and refocus my energy on myself.

My goal for the summer is to get well below 200 pounds.  Keeping my calories low is not enough, I need to step up my exercise big time.  To maintain a high level of exercise, I am helped by keeping my intention firmly in place.

In no particular order, here are my motivations for getting back to my pre-1998 weight over the summer:

I already have greater ease of movement  and I want more of that!  More fun with the family!
I want to live a long and healthful life for the enjoyment of it.
I want to be in the family photos (as opposed editing myself out because I don't like my appearance).
I want to be proud of how I look.
I want to buy clothes I really like - to dress like myself.
I want to continue on my path to a long and healthy life.
I want to complete it because it is something I am doing for myself, a commandment I made -- my word to myself -- I want to honor and complete it.

To get there, I will:
Visualize myself reaching my goals every day
Step up my exercise to 6 hours per week
Stick to my eating plan 100% until I meet my goal

Wait, what's that sound?  It's me, revving my engines.  Tomorrow, I throw off the brakes.  Look out, world!!

Photo credit:  Graphics Fairy