The Little Victories Along The Way

Feeling good about my choice to slowly build up to longer and more intense workouts.
Today I jogged twice for the length of a full song. My goal?  Just make it to the end of the song, alive. I have jogged a bit here and there but not for very long and not without frustration. It is so hard for me to not be able to run after a youth and young adulthood of being so very fast. I once could sprint like the wind. But that was many years ago. A lifetime ago.
Today I felt a glimmer of my youth returning. When I jogged I noticed my lungs were not failing me, it was my aching shins that tired first. A small success for some but a huge victory for me.  My cardiovascular fitness was improving! My legs are still moving a good amount of weight. The impact is hard on them. But still, the improvement I am seeing from only a few weeks ago is so encouraging. Stepping off the treadmill I can't help but smile to myself. No one else in the room knows why but I do. So I will keep working on it. Adding a bit more time and intensity each week. Have to remember this is a marathon, not a sprint. And this goal is worth working for.

Frustration the only thing Not Plateauing

Trying to work through my frustration. The number on the scale does not seem to be moving despite my working out, hard, every day. Most days I work out over an hour. I'm in the cardio zone for at least 50 minutes. Calories burned as calculated by my heart rate monitor lies between 550 and 750 per workout. My personal best has been 925 calories in one session! Lately though that number seems to be going down. Odd.
So why am I not dropping weight? Have I plateaued?
Keeping up this intensity for over two months has been hard but I'm doing it. I rarely over eat though trying hard not to get obsessive about it. Would suck to come out of this with an eating disorder.
What blows me away is how quickly your body responds so exercise. Every day increasing my heart rate to a fat burning cardio zone is becoming harder and harder.  Sometimes I will work a half hour on the treadmill, left weights for 15 minutes or so and then jump back on the treadmill again. Have even begun jogging for a full song once or twice while on the treadmill in hopes of upping my game here. I'm sweating like crazy and working hard. I'm worried if I push much harder I'm going to get hurt. Pretty sure my knee has been trying to hint at that possibility. So what is it going to take to move that number on the scale?

Researching the possible problems I am pretty sure I've reached a plateau. Here is a list of possible causes and ways to get passed them. A few comments from myself in italics.
1)Lowering your calories too much thus sending your body into a panic to keep a balance and reduce your metabolic rate. Maybe you are eating too little. Keeping your calorie intake just below maintenance levels is a good way to go.  I don't think this is the cause of my problem. I have always had a good appetite. But it's a good point to remember since we are taught to restrict our diets when trying to lose weight. So easy to take that too far. 
2) Lack of proper nutrition. Healthy muscle burns fat. Poor nutrition weakens your muscles, those lovely fat burning machines. Help keep your body function well by feeding your body with the best fuel (nutritious food) and maybe also a multivitamin. Not sure this is my problem either. My body has always had a lot of muscle but I will take this one seriously. I am pushing nutritious foods like never before but maybe I am still missing something. A multivitamin would cover pretty much anything and is a simple solution. 
3)Weight loss could be the culprit.  Sure that is the plan, to lose weight but the more you lose the less calories you burn moving your body. An exercise program that includes weight training can increase lean body mass, build those fat burning muscles, and help you continue burning calories. This one ticked me off but it makes sense. Ugh. Weight training is already part of my routine but if it is not part of yours I highly suggest adding it. 

4)The Adaption Phase ends. Ah come on now I just got started, right? How can this be happening already. We burn a lot of calories in the beginning of a program not only from the exercise itself but also from our body changing to adjust to the new workload and our muscles rebuilding themselves. When our bodies have adapted the calorie burn slows down. It is suggested that we keep our bodies guessing by constantly changing the intensity, duration and type of exercise. Hmmmm. I was switching it up more often last month but have this month. Maybe continuing the attempts to jog while switching machines more often will help. Ugh. 

5)Exercise Efficiency. Again I want to growl but as an ex-athlete I get it. The better we get at our exercise of choice the more efficient our bodies become at doing it. Therefore we burn less calories in the attempt.   In other words, trying something new is important to fending of that frustrating plateau.  Good news is you now have motivation to try new activities and reap the benefit of sucking at them for a while! Bonus!
6)Over Training Now this could be something. I have been pushing pretty hard the last 6 weeks. Working out every single day for the last 2 weeks. Over training becomes a problem because your body wants to hold onto those fat stores and keep you in balance at your current weight. Thanks a lot, huh? So just as when you seriously decrease your calorie intake, your body tries to retain balance by compensating for those hard workouts by burning less calories throughout the rest of the day.
Take a break. Instead of working out 7 days a week take a day off and/or lighten up a couple days a week. Trade a heavy workout day with a less strenuous activity. I plan to make sure I take off one day a week and also once a week switch my normal workout for something different. Maybe Pilates.
7)Enhanced Physical Condition You're in better shape now so your body needs fewer calories to operate during a workout and while you are at rest. Which of course is our ultimate goal but when you know you still have weight to lose this can be pretty frustrating. First of all, feel good that you are moving in the right direction and getting in shape. To help break through the plateau try the same strategy as fighting plateau cause number 5, Exercise Efficiency. Switch it up and try something new to surprise your body into burning fat again.
I plan to try a three pronged attack in hopes of busting through this plateau:

1. Take a multivitamin to assure my body is fueled with all the nutrients it needs.
2. Avoid over training by easing back on the exercise by taking one day off a week. 
3. Keep my body guessing with variety by using other cardio equipment besides the treadmill and trying new activities outside of the fitness center. Maybe take a Zumba or Pilaties class. 

Will let you know how it goes. I have another weigh-in next week. I know I should be proud of my hard work either way but since I am in the middle of a contest focused on pounds lost it is very difficult not to focus on that number. Takes effort but I remind myself often; weight loss is about much more than the numbers.  So take my own suggestion and believe those compliments you are getting from friends and family. They give you strength. Saw my Dad over the weekend. Today he sent me an e-mail saying that I looked 10 years younger. Ah, thanks Dad!

Be excellent to each other,

Barbara

Fitness Fashion for the Plus Size Gal

Five to ten years ago finding functional workout clothes in plus sizes was near impossible. What you could find was far from fashionable. Cotton draw string shorts with pockets that accentuated your hips and puffed up around your butt and belly. Thanks! I'll go work out once I'm done crying in my bowl of barbecue potato chips. Your color choices were black and black  maybe grey. Shopping for sports bras, ha!  If you are over a bra size 38 you can pretty much forget it. 
Incredibly unfair since we have been told so often and in so many painful ways that we should be lose weight. You have such a pretty smile if only you would lose a few pounds . . . and so on.  Walking into a fitness center for the first time is daunting enough without feeling that you look like you don't belong.  Why wouldn't a clothing line fight for the plus size customer. Whomever did finally get into the plus size fitness clothing was going to make a mint cornering the market! Finally in the last few years we are seeing more and more options. Options of the same fashion as our slimmer sisters but tailored for us. We might not be able to find these clothes easily in stores on any given day but the internet and free/fast shipping has made finding fitness clothes in fashion far easier. 

Found at Avenue.com

Today we are still not able to easily find inexpensive fitness clothing, or activewear, in stores such as Walmart or Target. And really, if we did  they would probably be cheaply made and fall apart quickly. 
The Avenue has a decent selection, and quality clothing at reasonable prices (many choices under $30). Their activewear sells out fast so check regularly. So far I have purchased all my work out clothing from Avenue. Lane Bryant is often more expensive and honestly does not offer a lot of options though it seems they have just started to partner with Reebok. So more options are coming but the price is still high. $50 for a pair of fitness capris. Really, $50? This is the home of the $100 maxi dress so we can't be surprised. Love the fashion sense of Lane Bryant but not the prices. At least you are likely to find quality at Lane Bryant so if you like what you see it's a trade off. When you go to the Lane Bryant web site you will see several shops across the top ribbon to choose from. Some have far less expensive options like Catherine's and Fashion Bug so it's worth a peek.
A great resource for all things plus size is a website called www.onestopplus.com. This site allows you to shop many stores at one time on the same screen saving you a lot of time. If I find any great deals I will definitely post them here. 
Working on a post about what to look for in a good pair of shoes. Honestly shoes will make all the difference in the world so they are probably the most important gear and worth the investment in a decent pair. More on that soon. 
Time to gear up and get moving!
Barbara

Weigh-In Results - 3 out of 4 Aint Bad.

I expected very little change by the time of the first weigh-in on February 1. The weight loss challenge had begun Jan. 2, just after the holidays so everyone had a slow start. We had begun a kitchen project in our house that caused my allergies and asthma to go into overdrive. Feeling miserable, I just wasn't capable of the exertion needed to workout. Not wanting to be a big slacker I got started by setting other goals for making positive changes in my nutrition and adjusting my schedule to open up more time. I set goals that would assist me in reaching my ultimate goal other than working out.
 1) Try out at least 2 new light recipes during the month of January.
 2) Watch closely not only what I ate but also the portion size.
I achieved both goals helping be feel I was at least doing something to further the cause.
I was finally able to exercise the last two weeks of January. I started moderately. The last thing you want to do is go hog wild with a fitness program on the first day if you haven't worked out in a long time. You don't want to get hurt or so sore you dread returning. I was working out a little before the contest began but only once or twice a week. I have a habit of getting hurt when I first start out so this time I was careful. The contest would be going for four months so just like any effort to lose weight think of it as a marathon not a sprint. Pace yourself, get your bearings and then push yourself a little more when you are certain of what your body can handle.

I had to ask . . .

In the battle of the bulge two powerful weapons are motivation and information.  

In an effort to be aware of the amount of calories I was eating every day I decided to check on the nutrition facts of my favorite fast foods.

I was not too surprised by the total calories in my favorite McDonald's burger, the Angus Bacon/Cheese Burger. 800 calories. Yow!  800 calories! And that is without the fries (380) or drink. Luckily I rarely get this meal since I started the weight loss challenge at work but I admit I use to get it all the time when my daughter and I went to the playground at Donald's (as she would call it). Now I order the grilled chicken sandwich with a small fries. I still get the taste without so many calories. 

I liked Panda Express because they put a lot of vegetables in their dishes. Not a veggie fan until I found out that I could eat anything if it came with a spicy sauce.  My usual two entree plate included Kung Pao Chicken and Beijing Beef.  Kung Pao Chicken isn't bad. Only 240 calories. But then the Beijing Beef? 690! Oh and don't forget the rice. Basic white rice . . . 380. It's white rice. Hardly anything to it, so how can it be 380 calories? But it is. I've decided to stay away from Panda Express as long as possible but when I do go I still get my hot and spicy Kung Pao, skip the beef and ask for half the rice. Realized the meal was still filling. Some sacrifice there but really not so awful.

Getting Started - Setting Goals

The world makes way for the man who knows where he is going.

Ralph Waldo Emereson

Setting personal goals are very important when trying to achieve anything of importance and weight loss is no exception.  The best goals are simple and measurable. Simple so they are easy to remember, understand and share. Stick to the heart of the matter. Measureable so you have a target to aim your effort towards and you will know when you've hit the bulls-eye. Setting a reasonably challenging Completion Date when appropriate can be motivating.  A completion date puts a little pressure on you to start working towards achieving your goal right away. If you are an All Star procrastinator like myself you will want to set completion dates.


Personal goals are just that; personal. Do not just copy your work out partner's goals or use what the latest issue of Shape magazine suggests your goals should be. Your body, fitness level, your dietary needs and your mental/emotional state are all unique so your goals should be too. 


Long and Short Term Goals
Set an ultimate long term weight loss goal. Mine is to lose 50 pounds by the end of the year. Simple, measurable and has a completion date.  I also would like to get out of plus sizes about the same time. What your goal is is totally up to you. Once you are set on your goal write it down. I also suggest setting several short term goals. Having a long term weight loss goal in the back of your head is fine but not really the most motivating thing to focus on. That big long term goal is not what will get you moving today. Has it so far? Probably not. 

MyTunes

My workouts are strongly motivated by music.
At those moments when I have hit the wall and tell myself have no more energy to give, a great song saves the day. A perfect song with the right tempo can push me through that wall or over that hill driving me further than I have gone before.
I started the year with this song.
Ian Axel's This Is The New Year
I found a good link to this song on his Facebook page.
https://www.facebook.com/IanAxelMusic?sk=app_157391050947062

Our Journey Takes a Change of Direction

Sharing with an old friend (I hadn't seen in 20 years but had reconnected with 2 years ago) has been a wealth of clues to my own behaviors. Behaviors I wanted to change. Not long ago, during a chat about something completely unrelated a thought crossed my mind . . . I wasn't treating myself very well. The source of this notion being unclear did not make the revelation any less shocking. I'm pissed off . . . at myself! Having the habit of typing faster than I can think I asked my dear friend if she ever sensed that she was angry at herself. Regretting she would think I was bats her answer filled me with relief. She answered quickly with a bond strengthening "Yes! What is up with that?" Again, discovering I was not alone.

Out of sight but never out of mind. Thoughts of my neglected blog nag at me almost daily. Probably due to good old Catholic guilt. So why do I have a difficult time sitting down to put my thoughts to paper? Is it a crisis of confidence or maybe the difficulty lies in timing? Desire and inspiration rarely come when I have time to take advantage. Or just maybe . . .  the one subject that touches me most deeply and is intertwined throughout every aspect of my life is also the one subject I avoid. On the surface, I have good humor about this issue. Confidence even. But down deep I know my personality, family life, career and self worth have all been effected strongly by this one thing. This one number. My weight. The bitch.

And folks, accepting my body as it is and trying to love myself as I am . . . not really working. As long as cameras and mirrors exist so will the undeniable truth. I am fat and unhappy and have no one to blame but myself. Enough of feeling depressed and short tempered. Enough!
Some of you will get it, some of you will not. We all have our own hangups.  The last two years have been full of introspection, sharing and revelation.  A journey of discovery during which I have finally arrived to a simple conclusion. After 15 years of the same excuses it is time to lose the weight. I knew what to do. Always did.

An opportunity to make a change came about at the beginning of this year in the form of a 4 month long weight loss challenge at work (currently working part time at a park district). The contest would be competitive and include cash prizes at the end of each month.  I would have all the support I could hope for at home and at work. Being very competitive (it's in my genes, can't be helped) the desire to not only win but destroy my competitors would be a strong motivator. I could not deny I had the time and the location was perfect. Sincerely, I was out of excuses since the fitness center was only five feet from my office making avoidance impossible. Well, near impossible.
I was ready.

The contest would also be public. Everyone would know I was participating and ask often how I was progressing. Very hard to avoid a goal everyone keeps reminding you about. Ugh. I paid my money to join the challenge. Damn it here we go. No turning back now. At first the attention was a bit unwelcome but the more I shared, the stronger the camaraderie, the stronger my resolve became. So many questions and tips to share. Everyone wanted to know what I was doing to lose weight. What were my goals. What was working and what was not. What was I eating. Was I eating? Where did I find plus size work out clothes and so on. The road I was no on, was hardly the road less traveled. So much information to share. If only I had a blog to . . . . Hey!

I will adjust the direction of my blog. Focusing on what has and has not worked for me in the areas of goal setting and achieving, good nutrition, fitness, building healthy habits and motivation.  I of course will also share my progress as I work on my own goals in weight loss and more. As always you are welcome to share your own experiences as well.

To begin I will share this: At the start of the contest on January 2, 2012  I was 5 foot 7 inches and weighed 260 pounds.

Be excellent to each other,

Barbara