Exercise · Weight Loss

I ran outside!

I did it. I finally got the courage to run outside for the first time. It took me some time in the morning to build myself up but I did it. I so don’t look like a runner, yes I was wearing my exercise pants, but just a regular hoodie and my normal sunglasses. Putting the ipod in helped me drown out the world and the boost I needed to actually do it.

I walked for a few blocks at first – partly to warm up and partly to psych myself up. Then I started. I started fast. Too fast. I was out of breath by half a kilometre. So I slowed down a bit, but not enough. The glorious thing about a treadmill is that it can keep you on pace. I need to learn to pace myself.

Here’s a photo (from Google Street View) of where I started my run near my place. It’s a nice residential city area. The terrain was pretty flat.

It was interesting – all the stuff you have to think about when running outside made it go by a lot faster. Running around kids, stop lights, sunny-side vs. shadow. I barely noticed my music playing.

The sad part about the morning is that I couldn’t do 5K. I ended up doing about 3K. I had planned a 5K route via Map My Run but alas I couldn’t. I had trouble keeping my breathing at a consistent rate and when I got home it took me a while to catch my breath. Yes, running outside is a lot harder. I think it really was that I ran too fast from the get-go. I have to slow down and pace myself. I think it took me around 20 mins. I didn’t take my phone or a stopwatch with me, so I’m estimating based on how long I was out of the house.  Here’s the route from Map My Run I ended up doing. You can see the kilometre markers:

When I planned it out I meant to do another smaller loop inside the bigger loop. I also had to stop about halfway through and get a bottle of water – I didn’t bring mine with me, but I think I’ll have to from now on.  I plan to get in 3 more runs this week before my race and I hope the weather holds out and I can do them outside. I’d really like to be able to complete a 5K outside.

Have a great weekend all! 🙂

Food · Weight Loss

Food Log: Tuesday April 5

There’s something about knowing I’m going to have to post this online that makes me want to stay within my daily points and get my exercise in. Argh. I need to find this within myself – I don’t know why I lost it.

Running update: ran 5K for a second time. I was more tired so it took about 38.5minutes (not keeping exact track, just general by the treadmill)

Tuesday, April 05, 2011

1  cup(s) fat-free skim milk
Oatmeal Breakfast
Subtotal 6
1  large banana(s)
1  serving(s) Shrimp – 100g
1  cup(s) cooked whole wheat pasta
1  Tbsp regular butter
1  cup(s) grapes
1  serving(s) Skinny Vanilla Latte – Grande
1  small apple(s)
Subtotal 11
150  gm edamame (in pods)
1  serving(s) Salmon
1/2 cup(s) cooked brown rice
1/2 cup(s) watermelon
1  tsp regular butter
1  small mango(es)
Subtotal 10
No entries for this meal time.  
Subtotal 0
Food PointsPlus values total used 27
Food PointsPlus values remaining 2
40 min jogging
50 min weight training, universal machine, vigorous effort
10 min walking, treadmill ( > 3.0 mph and < 5.0 mph )
Activity PointsPlus values earned 14
Water: 14 cups
Weight Loss

Weigh-in Week 49: I’m unimpressed with myself

Seriously. Unimpressed. I’m up 0.4lbs this week for a new weight of 184.6lbs with a total of 67lbs lost so far.

Blargh. I don’t know why this up and down. I mean I know, but I don’t know why I’m letting myself do this to myself. I’ll be honest – I’ve let weight loss slip down on my priorities list. Which in turn means I’ve let myself slip on my priorities list. Work has been hectic and I’m STILL using my apartment as an excuse. Really?! Who does that? I do. Over a month later and I’m still blaming my apartment not being completely set up as a reason for my not exercising at home. I’m lame and I fully admit it.  Also – who turns down a SECOND cannoli? Apparently not me this week. Not me.

So what’s a girl to do? How do I get my motivation back? I’m not sure, but I do know there are things that have helped in the past and that’s all I can do at the moment. Surprisingly, or at least thankfully, I haven’t given up on my running. I’m still in training and my race approaches. Although to be fair I contribute this to my overwhelming dislike of losing. And by that I mean my mean-ass competitive streak.

So here goes the plan:

1. I will once again post my daily food log (sorry to those who aren’t keen on it, but it helps me so off I go). There is something about having to be accountable on a daily basis to others that spurs me to do well and focus on healthy eating.

2. I will not let that lettuce in my fridge go to waste and will make some amazing salads with it.

3. I will run 3x this week – striving for a full 5K each time. Tuesday, Thursday, and Sunday.

4. I will exercise at home at least twice. Ideally Wednesday and Saturday.

5. I will stick to foods I know the PointsPlus values of – too much guesstimating going on.

6. I will be honest when I weigh/portion out my food. This morning’s oatmeal definitely had a rounded top rather than flat with the measuring cup.

7. I will drink at least 12 cups of water each day.

On the plus side this week I bought two pairs of pants in a size 12! Woohoo!

Have a great week 🙂

Weight Loss

Weigh-in Week 47: Ouch

Ouch is right. I am up 2.4lbs this week. Sigh. The worst part is that I know why and I didn’t do anything to change it. I’m now at 188lbs with a total lost of 63.6lbs.

This is my biggest gain since July 27th, 2010. I cannot let this continue. I don’t know why I’m losing my motivation but I can say that this past week my hunger seemed insatiable. I kept picking at foods and even bought a box of cookies – what was I thinking! I ate it, of course, but at least it was over 2 days, not in one sitting. At least it was a box of Pim’s, not a full size box of cookies. At least.

I worry that I’m starting to slip, that my resolve isn’t as high anymore. I’m getting compliments, which is wonderful, but also messes with my head a bit. I feel great, which is also wonderful, but makes me lazy, like I don’t have to try as hard anymore. That’s a load of bull.

BEING LAZY IS EASY. It’s what I know. I have to change what I know.

I know how good I feel when I’m eating better, when I’m drinking plenty of water, when I’m exercising more. I want to return to that state.

I don’t talk about the topics of the WW meetings, but I found this weeks’ to be very appropriately timed. It was about setbacks and moving forward. My favourite line was Feedback not Failure. And this is true – I have to take this week as FEEDBACK not that I am a failure. I have to learn from it and create a plan that will get me back on track. My leader challenged us to have our best week ever – I am up for that challenge! She also asked us to write down 3 things we do well each day. I’m going to do that here. The accountability really helps me I’ve learned. This week will be hard – I have a new challenge: I overate this week which has opened up my appetite. I have to get that under control and learn to recognize real hunger vs. fake hunger once again.

With that in mind here is why I gained weight this week:

  • I’ve been making excuses to not get in more activity besides just the gym – like my apartment is still disorganized from the move – I don’t have room to do the videos at home, or I’d rather just sleep-in, or just missing one session won’t hurt etc. etc. etc.
  • I’m making excuses that I’m too busy, too stressed out to work out or eat better.
  • I eat and don’t track it – little things like an extra piece of chocolate, or the 4 tortillas I inhaled last night because I was craving bread.
  • My portions are getting larger – I’m not measuring as much as I should be. All this under the guise of “I’m too busy, I’m sure this is xyz”
  • Not drinking enough water – not by a long shot. I’m barely getting in 4 glasses a day this past week.
  • I had sushi one night – but I went all out. Too much food for one person, but I didn’t care.
  • I ate tortillas as snacks left right and centre. Craving bread all week.
  • My hunger was bottomless – snacking, snacking, snacking – grabbing a few crackers at work here and there, some chocolate here and there. It all adds up and I wasn’t keeping track.

Here is what I commit to this week:

  • I will post my food log each day
  • I will post my activity each day
  • I will also post 3 things I did well each day
  • I will schedule my activity for the week and I am not allowed to miss one. I can re-schedule, but I MUST make it up.
  • I will drink 12 glasses of water each day

Here’s my activity schedule:

Tuesday: Run 4k & weight-training (arms)

Wednesday: WATP video in the afternoon – 1h15

Thursday: Run 4k & weight-training (legs)

Friday: WATP video in the morning – 1hr

Saturday: Run 4.5k

Sunday: REST

Monday: WATP video in the morning – 1h15

Have a good week everyone – and join the challenge: write down 3 things you did well each day 🙂

Weight Loss

Weigh-in Week 43: 0.4lb Gain

Oh. Blargh!! I was up 0.4lbs today at weigh-in. New weight is 191.2lbs with a total loss of 60.4lbs.

I’m not surprised. I was out of town for work and ate out Friday, Saturday, Sunday, and half of Monday. I suppose for that, 0.4 isn’t too bad. The reason I feel like I can’t justify it is that it wasn’t just a matter of larger portions at restaurants that did me in. It was that for the second week in a row I have made poor choices. I’ve had that insatiable feeling almost all February. I could eat constantly. I haven’t had enough water either. Which was silly on my part since Alberta is very dry. My hair and lips are definitely showing the effects after just a weekend.

Clearly the “re-focusing” I decided I would do last week didn’t happen. I need to recommit this week. I need to MEASURE everything. I need to focus on eating VEGETABLES and LEAN PROTEINS. I need to cut down on my bread intake. I know whole grains are needed as part of a balanced diet, but the last couple weeks have been insane – once I start, I can’t stop – so I think the only way to get over these cravings is to limit how much I’m eating for this week.

There is some good news though! The hotel had a small gym and I used the treadmill twice over the weekend! I finished off week 4 from the Couch to 5K program. Tonight I begin week 5. Makes me a bit nervous as the end of this week is running for 20 minutes straight (eek!!). I’m up to running for 5 min continuously so 20 feels like a HUGE jump. But I’ll do my best.

To help me out this week I think I’ll post what I’m eating everyday this week. Just posts with what I’ve eaten, water intake, and activity. This will help me stay accountable this week and hopefully get myself back on track.

Weight Loss

Weigh-in Week 42

I was down 0.2lbs today at weigh-in.  Current weight is 190.8lbs with a total of 60.8lbs lost. Not a very big loss at all. But, hey I’ll take it because to be honest I thought I would have gained.

This was probably the one week where I can honestly say I fell off the wagon. Not only did a eat more then I needed, but I also didn’t track everything!! The last couple of days I knew I’d blown it and didn’t bother writing down a few things here and a few things there. Argh. I am very disappointed with myself. I’m finding it hard to get back on track with my eating for some reason. Maybe its the weather? Maybe I’m missing some nutrients in my meals that I’m searching for? I don’t know yet.

My exercise is okay. Still getting in my gym dates, but only did one day of videos at home. I had a nice long walk on Monday, but it just doesn’t take as much energy as it used to.   I’m also not drinking enough water. I KNOW this. I can feel it. I’m thirsty and my urine is yellow and not clear anymore (sorry for the TMI!). This has to do with the weather – it’s cold out, it’s cold in my apartment and the last thing I want to do is drink water. I’m averaging about 6 glasses (250ml) a day – usually I get in at least 8 or 10-12 on heavy exercise days.

I need to refocus! My eating, water intake, and be more consistent with my exercise.

This weekend I’m going out of town out west (Alberta!) for a conference.  I’ll be gone for 4 days. The good news: there’s a gym in the hotel. The bad news: Eating out for every meal. I’m hoping that this change in my schedule is the kick in the ass I need to shake things up and get back on track.

I’m also noticing a trend  – for the last few times I’ve reached a significant amount of weight loss (specifically 40 and 50 pounds) my next weigh-in is either a very small loss or a small gain. Perhaps it’s also a way of my body adjusting? I hope so.

I’m not sure how much I’ll be able to post this week with this conference coming up, I’ll try to get some short ones in, but if not I promise to return next Tuesday.

Weight Loss

Weigh-in Week 31: A Small Gain

This was a tough week for me – not necessarily food-wise, but rather there was so much going on that I wasn’t able to get in enough activity and exercise. I ended up with a gain of 0.2lbs. This is my first gain since the end of August.

I am not surprised by the gain – I didn’t exercise at the gym as much as I usually do, nor did I get in as many walks. In a regular week I usually get about 27+ activity points, but this week I was only able to get in 18.  In minutes that amounts to only 260 minutes of activity when I usually get in at the high end of 300 or even over 400 minutes.

I was out of town this weekend for a workshop, so out of my element and also a weekend filled with social activities as well as dealing with a friend who has relapsed in his struggles with a drug addiction. I didn’t go crazy with food – no binges, but I ate a bit more than I should have and without the exercise to regulate it out I gained.

As well, since I was out all the time I didn’t drink as much water – which I have now noticed really affects me. When I drink at least 10 8oz glasses a day I feel great, and when I don’t I feel lethargic and dehydrated.

My commitment to the next week is: to get back to my regular level of activity – because it helps with my weight loss and I feel better and to watch what I eat and focus on healthy, unprocessed foods.