I'm Still Here!

Hi guys!
I took a little break from blogging over the weekend - very busy around here! Quick update on the relevant happenings of the past couple days:

• Found an amazing new protein shake (and I HATE all shakes) - more on that later
• Hurt my foot - will have to delay running goal. Major pain.
• Some less-than-perfect food choices at a dinner out with friends

I'll be posting a more detailed update tomorrow - promise.

Hope you guys had a great weekend!

Habits of Successful People

So I read today that most people who achieve long-term success in weight loss tend to have a few things in common: they keep a food journal, monitor their weight, never skip breakfast and get an hour of exercise each day.

While I don't think that's a perfect list - certainly not a comprehensive one - it's not that bad. One thing that I started doing this week is journaling everything I eat. I know I should have been doing that all along, but regardless, I'm doing it now. So far, I find it really helpful. It definitely helps to keep me accountable for those spoonfuls of peanut butter or handfuls of popcorn that I might tend to "forget". In addition to journaling food, I'm also noting water intake, exercise, supplements and sleep. Here's a peak at today's journal page.

Dinner and workout aren't on there yet because it's still early!

Anyways, after reading that list, I started thinking about what other elements would/should probably be included - at least for me:

• Having an accountability partner. Someone (or a group of people - say a public blog for the whole world to see?) who knows what you're trying to do and encourages you, while also holding you accountable.
• Setting goals: Everyone has heard the saying "You can't hit a target you can't see", right? I like to know where I'm headed. It helps me to stay focused when I know exactly what I'm trying to achieve and what my goals are. My goals have to be very specific and measurable so I can easily tell if I'm making progress.
• A meal plan: If I fail to prepare, I'm prepared to fail. I have to be diligent about packing my food at night. If I'm stuck without healthy choices I will eat anything if I get hungry enough. Each evening I get everything I need ready for all of my meals for the next day. Sometimes I really don't feel like it - I just want to relax and go to bed - but I force myself to do it. I also try to always keep a protein bar in my purse just in case I get stuck in a meeting or have to run errands after work.  

Those are just a few of my thoughts for the moment. Do you have any "must-do" tips for success?

Winning the Battle with the Scale

t's really remarkable how making positive changes in your life really changes your overall outlook. Eating healthy foods, exercising regularly and focusing on positive self talk REALLY changes the way you look at your life. At least it really does for me. Seriously. It's kinda crazy.

So - true confession time - despite my post about the dangers of weighing myself daily, up until a week and a half ago, I was weighing myself everyday. But, since then, I haven't weighed myself at all. Not once. Initially, I told myself I was only going to go a week without it. Then I made it a week and felt good about it so I decided to go another week. I was initially really afraid that NOT weighing myself daily would cause me to cheat, slack on exercise, etc because I wouldn't have that daily accountability of facing the numbers on the scale. That's the way its been in the past. I have to say that this time, something is different. I don't really know what it is but its definitely different. My focus is totally not on the numbers anymore. I am 100% confident in what I'm doing and I know that I'm going to lose weight. I don't need to obsess over the numbers. I don't think I'm losing 4-5 lbs each week but I'm probably losing a pound or two. And that's awesome. My new perspective is essentially this: I'm changing my life. For the first time ever, I don't feel like I'm on a diet. I'm just making good choices. I'm eating low glycemic foods probably 90% of the time. I'm exercising regularly. I'm taking my supplements. I'm going to lose weight. But its not a race.

I'm even thinking that I might not weigh myself until May 1st. So crazy. I'm just going to continue to make good eating choices - focusing on my short term goals - pushing myself in my workouts - and most importantly, believing in myself. And it's all going to be good.

Another Day of Running

Hey y'all. So I took the day off from work today - which was awesome. I needed a day of "rest" ---which was really only rest from work since I had a very busy and productive Monday.

I went to the gym around 10AM and this was my hardest running workout yet (each one gets harder than the last, so I guess I can say that with each post). It was a lot harder than Saturday's workout. I think part of it was that I didn't have the right pre-workout food. I had some Fiber One cereal (about a half cup, no milk) and an apple with peanut butter. I'm thinking that was way too heavy for pre-workout. I felt like I was dying through pretty much the entire thing. There were many, many moments where I seriously thought I had no choice but to quit. I continued the positive self-talk through my workout "I am in control" etc but my body was fighting against me the whole time.

The good news is - I didn't quit. The bad news is - I threw up all over myself on the way back to my car. Niiiice. Fortunately I was headed home to shower before meeting some friends for lunch. I was so proud of myself for powering through when I really didn't feel like I could. My legs felt like they were cinderblocks and I felt tired before I even got started. Like I said the other day though - I know there will be good days and bad days - days when I feel strong and days when I feel weak - but the bottom line is that I keep going.

Oh - I did find a "protein" bar that has become a little too addictive. I don't think I can buy more than one at a time because they are like my candy bar. It's the Balance Bar Gold chocolate mint cookie or something. I swear, it tastes like Thin Mints. My girlfriend Michelle turned me on to them, and I'm not sure if I should love her or hate her for it! I mean, I guess its better than a handful of cookies - but its not a true protein bar either. 40% carbs, 30% protein, 30% fat. They are INSANELY good! If you try them - watch out - you might not be able to stop!

Have a great Monday, guys!

New Favorite Foods

I love salads at Ameri-Mexican places like Moes, Qdoba or Chipotle. There is something about the crunchy-cheesy-salty that I love in all foods - but when its dressed like a salad, it just "feels" healthier. Of course I know that salads at these places can be packed with sodium, fat and calories. So, in my attempt to create new favorites, I replicated one of these salads tonight.

Romaine lettuce, grilled chicken, 1/8 cup of black beans, diced tomatoes, onions and cilantro, low fat cheese and 2 tablespoons of mashed avocado. Yum!!!

I Am Selfish

I am selfish. And that's OK. In order for me to succeed in getting healthy and achieving my weight loss goals - I must be selfish. And I'm totally fine with that. Because being a healthier me will help me to be be a better wife, a better employee, a better friend, daughter, sister, etc.

This is really a great time in my life to conquer this. Because we don't have kids yet (and because my husband is understanding and supportive) I can really focus on getting healthy. But sometimes its hard. It means saying no to going out with friends if I feel I won't be able to resist the temptation to drink or eat junk. It means being less spontaneous and having fewer dinners out with Aaron. It means going to bed earlier. There are a lot of sacrifices to make - but they are all worth it. And most importantly, I am worth it.

I Am In Control

Happy Saturday - guys! It's dreary and rainy here but I'm having a great day! I think I had a bit of a breakthrough today.

I headed to the gym this afternoon for my running workout. If you've read my goals for the next 30 days, you know that I'm working up to being able to run for 30 minutes. At this point, I do walking/running intervals and the running intervals are getting longer while the walking intervals get shorter.

The reason that I made this one of my goals is that I've always tried to run (since I started on the X-Country team in the 5th grade) and I've always failed. My sister Debi was the #1 runner on our middle school X-Country team and I came in last (way, way, way last) every single race except for one (because I got lost and cut off 1/2 the course). Then I had a boyfriend several years ago who was a big runner and he got me to agree to run the Philadelphia marathon with him - one of the worst experiences of my life! I've always accepted running as something I just can't do - so - I'm determined to conquer it.

Anyways - during today's workout I was extending my running intervals. Sometimes during my intervals I start to doubt myself. When I question whether or not I'll be able to make it the whole way, my doubt has physical consequences. My breathing starts to become hurried and stressed. I lose my rhythm. It just starts to feel so much harder. I usually give up at that point. I accept that some days just aren't great days and a mediocre workout is better than no workout at all.

Today, as I started to doubt whether or not I'd be able to get through these longer intervals, a loud, strong thought ran through my head - I AM IN CONTROL.  "I am in control of this workout. I am in control of my strong body. I am in control of my strong lungs. I am in control of my strong legs - my strong core - my controlled breathing". I'm not going to say that the workout was effortless - it was crazy hard - but it was so much easier than when I doubt myself. My breathing was steady, my stride was long, my core was strong. It felt good.

As I was driving home from the gym I realized that believing that I am in control can make this entire journey easier. I am in control of my choices about food. I am in control of my attitude and my beliefs about myself.

This has been a tough few days but today was a very positive turning point. I am in control!