Monthly Archives: October 2011

Cheers

Last day of work today. Things got a little haywire mid last week, then mum was here on the weekend and today… well, I did not find it easy . Things will return to normal programming soon – particularly with exercise and food tracking. And blog posting.

But not today.

And now I have two weeks holiday so things might not return to routine quite that quickly, but the exercise and food tracking start tomorrow.

Tonight I raise my glass of warm cider and cheers friends and colleagues who made my work more interesting, challenging and fun in the last decade. Thank you.

4km fun run!

Today I had my second 4km event. I signed up for a 2 event series in September and the first event was in mid-September. I was in the fun walk for that event. Today I was signed up for the fun run.

I did not have a good few days leading up to it. My eating was all over the place due to stress on several fronts. My sleeping was also not as good as I had hoped. But I woke up this morning and the weather was clear. That was a relief! Yesterday was raining and there are showers forecast for today.

I had a light breakfast at about 6.30. And water. We left the house at 7.25 and drove down to the lake where the race was being held. We left home a little later than I had wanted but that usually happens with the toddler! We got there, I picked up my timing piece and attached it to the top of my shoe. I pinned on my race number. I used the rental facilities. There was not enough time for a good warm up. I need to remember that for next time. But I did some warmups to get my heart rate lifted and the blood pumping and then gently stretched.

I had forgotton my music this morning. I don’t usually run with music but I missed it today.

I developed my race plan from the advice Julia Jones, the running coach from Up and Running gave one of the other girls. Run the first 2kms then I needed to walk 1 min then run to the end of that km, then if I needed to walk 1 min and run to the finish. I made sure I had my watch on today. I was hoping to run the whole distance but was very happy to have a good plan in case that was not going to happen.

It was a beautiful morning. I was excited to be milling at the start point. There were some familiar faces from last time. We had a couple minutes and then the horn blew and we were all off. I realised as we started that I had not warmed properly and that I needed to pace myself. I reminded myself that it was my race and I did not have to compete with anyone. I ran past my man and little boy, I ran past my mum who was loudly cheering. And then off we all went. I concentrated on my breathing just trying to settle into the race.

The first km was a little hard, I checked my watch and it only took 6min! My fastest 1km time ever! I started slowing down. This was where I wanted the music to distract me. The sun was in my face and I was trying to run but I did not feel like I had found my comfortable pace. The second km got harder but I did get to the end of it running. My second km took 7.10 min which for me is about my average pace. I walked for 1min and I am glad I did. The third km I was tiring. My breathing was ok but my legs got heavier. Again I was missing my music. But coming back the sun was not in my face which was good. Third km time was 7.50 and I think that was great given the min walking. Again I walked at the start of the 4th but I timed it and I was only walking for a min. I knew the end was close, I knew the 500m point and I knew when I came round a certain corner I only had 200m left. I started pushing myself then, not to take longer strides but just to move my legs faster. And my breathing coped and it was hard but I got there. My time for that last km was 7.48 with a total time of 28.43. That is almost 2 mins less than 6 weeks ago where I ran the first and last kms and walked the middle two.

My mum was so proud – she got a little teary! And I felt good. My man was also very proud. He said that I looked better finishing this race than I did the last one. That is cool.

I look so much leaner than I did 6 weeks ago! It was a real surprise to see how good I look. My man was right! My breathing and heartrate also recovered more quickly than last time.

I am tired now. My legs are tired. I am happy. I am really pleased with the improvement in how far I can run, in my time and how I look.

I am looking forward to the 5K next weekend which I am running on my own as part of the UpandRunning 5K course. Based on today, I don’t think I am ready to run the whole 5K. But I also know that I am not far off that. And I have training plans that will help me get there. This course has rocked! I know that I wanted to run before I started but I had no idea how to go about it. This course has really provided me with the tools to get there and I love that Shauna and Julia have resources for available for once the course is over πŸ™‚

Hurrah! On to week 8 of the course! On to the 5K next weekend! And a rest day, tomorrow πŸ˜€

Rounding Up

Sleep is a wonderful thing. I am feeling more like myself. There is still some stress and sadness but I am no longer blue. And I have come through this partly because I kept exercising which was good for my head and I did not overeat. Mentally and physically, my body came through feeling alright. On this occasion, I did not let the old ways rule my actions. I don’t think I have been as aware before of my choice not to indulge in emotional/comfort eating. I must remember that I can choose better ways. It won’t happen on every occasion but I have really started forming new habits and patterns if under stress I can choose a better way.

I did very well last week. I met all of my mini goals. Setting the mini goals was just what I needed to really bring my focus back and it worked.
– I exercised every day, averaging 73 mins a day which is a step up for me. I don’t always do my exercise in one block, I include my two 15 min walks from the carpark to work in that because I choose to park that far away to increase my exercise
– I walked up the stairs at work.
– I ate according to my food plan, averaging at 8090kJ a day.
– I did not have any alcohol.

My stats today are
Starting weight: 140.9 kg (310 lbs)
Today’s weight: 95.5 kg (210.1 lbs)
Lost since last weigh in (2 weeks ago): 1kg (2.2 lbs)
Total lost: 45.4 kg (99.9 lbs)

Today, I am rounding up. 99.9 lbs – I am calling it 100. I have lost 100 lbs. And I am so proud of that. My next goal is close by – I am looking forward to another kg gone which takes me to a loss of 1/3 my start weight.

But also, today, I ran 2kms for the first time and I came in at 14.26 minutes. I am thrilled that I can run 2km and that I came in under 15. I was so excited. Towards the end, my legs were getting a little weary but my breathing was steady. After the 2km run, I had a 5 min break followed by another 1km run. And I completed the 1km jogging – I did not have to slow to a walk. My time was a little slower but I did it. I had an awesome workout this morning and I felt so much better for it.

My day was already excellent by 8 am! And amazingly I had some great workstuff happen and so it wasn’t all downhill from there.

This week I will have some interesting challenges. There is a work lunch, a dinner out, my mother coming to stay and a 4km fun run on Sunday. I plan to exercise everyday again and I will aim for 60min in total a day. I will do my running training on Wed and Fri which leaves me a rest day before the fun run (rest meaning no running not no exercise). I hope to run most of the 4km in the fun run. My exercise will offset some of the social occasions. But even with the social occasions I will choose wisely. I have already pre-ordered lunch for Friday. I have lots of tricks up my sleeve to keep on track; I have started accepting that no alcohol is one of my best strategies for staying on track. I have goals in front of me to help me stay focussed. I won’t need to round up for long.

Blue

Today I am *really* tired. I am also a little stressed and sad. Things happen sometimes in life and sometimes I struggle to roll with it. Nothing serious. But I want to say that despite my lack of sleep, I went out walking this morning. I didn’t do any running today but I got out into the outside world and walked. It is a beautiful day here. I walked for 70 minutes and I mapped my route to learn I went 6.7km. I am happy with that. I feel better for it. And when my little boy goes down for his after lunch nap, I am going to go back to bed as well.

I am proud of myself, that today, despite my tiredness and blues, I exercised and (so far) I have eaten well. This is a huge advance for me. I know that in my old life, I would have eaten and drunk the feelings into oblivion. Instead I have done some contingency planning for a couple of things that are coming up. I like to have fallback plans. It makes me feel like I have options, like I have some control.

An excellent week

I have had a really good week, an excellent week, so far. I have exercised every day and I took the stairs at work as well. I have not had any chocolate, I had 2 biscuits at a games night that I had planned into my day but other than that, I have had no sweet treats. Last night I really wanted some chocolate but instead had mango, yoghurt and some almonds. It was filling, there was some sweetness but also the crunchiness of the almond. Another good thing was that it took time to make and eat; much more so than grabbing the chocolate out of the cupboard. And I got to feel smug about it.

I have liked having very simple straightforward goals this week. I know what my plan is for the day, I follow the plan, I mentally tick the things on my list. I feel good in my body.

And because I was feeling good in myself yesterday, I went to the shops at lunch and popped into a clothes shop that I like. About 6 weeks ago I tried on a dress with them but didn’t buy it because I couldn’t justify the expense. Yesterday, the same dress was marked down by 75%. I bought it. It is a summer daytime dress and completely different to what I am used to wearing; it is fitted, sleeveless, bright colours, horizontal stripes. It fitted 6 weeks ago (just) and now it feels and looks fabulous.

This week it has been about one day at a time and today all I have to think about is making healthy choices today. That is achievable.

Two good – no great – days.

Buzzy headache is gone. Stairs have been climbed, exercise done, water drunk and planned food eaten. No alcohol, no choclate. Strategies have been prepared for party on the weekend.

I feel better in my skin. I need to remember that eating properly, exercising properly and getting enough sleep makes me feel good. This is important πŸ™‚

Healthy for Life

I decided I needed some simple goals for this week to help me get back on track.

Last week was strange. I had the excitement and emotion of reaching a goal I had worked so long for. Part of my head says ‘Done! Now you can stop paying attention to it all.’ I need to get over that. I was not well and so my eating got screwed as I tried to listen to my body and adapt but I overcompensated. On Saturday night I went to a party and had some alcohol and I ate food that wasn’t good for me. Then I got home and kept eating. Sunday was not that much better. While my exercise was a little down because I had been unwell, I did get some good exercise in Thursday-Sunday.

It will take a couple days for my body to clean out from the excess sugar and fat on the weekend and I know that I will have some cravings and headaches until it does. So, this week, I need some straightforward simple goals to focus on.

1. Exercise every day
2. Drink enough water
3. Walk up the stairs at work at least twice a day
4. Stick to my food plan
5. No alcohol this week

‘Healthy for life’ is a mentality or personality aspect I am trying to develop to replace ‘Fat Girl’. When I think about what it means, it is not about what happened last week or what happens next week. It is about a decade from now. It is about living with my family into the future. But it is also about today – the choices I make today with regard to food and exercise. If I make healthy choices today then that is success. It is about every day and ensuring most of my choices are healthy ones. It is about each individual choice. This will become the backdrop to my life now that 40 weeks is up.

Today will be a good day. I have done my Up and Running workout, I parked 20 min walk from work this morning and so I know I have another 20 min walk this afternoon. I have my food sorted for today. I will drink water. I will make healthy choices today and tomorrow will be easier.

Onward

With all the excitement of last weekend, things fell apart a little on Monday night and then I got some kind of gastro bug which lasted a couple of days. My eating has been good with some extras but I have been gentle to myself because my system is not quite right. I seem to be on the mend now. I have kept up my exercise and have only just finished my Up and Running workout for today. So, things are ok. I am still here, I am still looking forward.

I did have a wonderful time of reflection last weekend.

I have put some new timeframes in my spreadsheet so that I will keep looking ahead. 9 weeks – 9 more weeks of consistent steady effort.

I went op shopping again this morning. I needed some new trousers for work as mine are now on the slightly loose side. I found some today and am really happy with them, they look good and fit well. I like clothes shopping now πŸ™‚

And, that’s about all for now…. πŸ™‚

40 weeks – done and dusted

My plan is a 40 week plan. I know what 40 weeks is like, it has a start and a stop and what I have lost in previous efforts was achieved in a similiar time frame but then I got lost. My 40 weeks starts Jan 3rd on a Monday. It will take me through to the first weekend in October. In 40 weeks I want to lose about 35kg. That puts me just above 100kg and is where I got caught last time. So I know I can get that far.
From my first post

Today is my 41st weigh-in and marks the end of my 40 weeks.

Starting weight: 140.9 kg (310 lbs)
Today’s weight: 96.5 kg (212.5 lbs)
Total lost: 44.4 kg (97.5 lbs)
% start weight lost: 31.5%

I was a size 24. I am now a size 16. (These are AU sizes – sizes everywhere are different. How confusing!!! But the actual number is not the main thing, the difference between the two numbers is the point!)

I was exhausted after a 40 min walk. I now am training to run a 5 K in 4 weeks!!!

I was uncomfotable in my body, I was self concious and ashamed of my size. I am now amazed that my legs can move me the way they do; I have curves, I can see my muscles move. My work pass now looks like I reacted to something I ate; my face is puffed up!!! (I have to grab a photo of that before I hand it back. I could do a comparison between my old and new work passes)

I used to be the biggest person in the room, didn’t matter where I was, it was usually the case. I am not the fat girl anymore. Now, I am just an ordinary looking girl. And I love that!!

I used to eat all the time, from boredom, from stress, just because something was there. And I ate too much refined sugar/fat. And my body felt sluggish and awkward because I was always eating. I now eat a much better variety of foods, with more fruit and veg, less fat and sugar. I feel hungry between meals – that is a good thing. Before I rarely got to the point of hunger between meals and I use my hunger now to guide me. I am satisfied with what I am eating; the amount and the variety. I have energy because my body is fueled with foods which give it what it needs.

The only before after comparison that is not favourable is that I have been cold all winter because I keep my body in a kJ deficit. And you know, that is one I can live with!!!

I have saved my own life this year.

Third Trimester Wrap

I thought I would have a look at the last 13 weeks today so that I don’t forget in all the excitement of the 40 weeks.

The last 14 weeks have been difficult. Work stress has resulted in some uncontrolled binging. I have had 4 gains in this time. But overall I have lost 9kg and I am happy with that.

Each time things went badly and I started using food as comfort or to suppress my stress, I did have some awareness that it was happening. I remember thinking things like this ‘things are hard, so hard, it is ok to stop and use any way you have right now to manage. but come tomorrow, there will be exercise and better eating. this is a way to manage today but not a way to manage long term. so for today and today only, it is ok to use food for comfort and food to forget’. And then I ate and felt the relief that came with that. And then I felt physically uncomfortable from overeating and I tried to remember that ill feeling for next time. It took 3 or 4 days after a binge to get back to feeling right again. The loss of that time frustrated me and I tried to remember that as well. The awareness of what was going on is a big step forward for me. It helped me limit my comfort eating and get back on track. So, I am glad that I have been able to learn a little about myself in this area.

I also know that I managed so well through this time because I had been exercising consistently leading up to it and I kept exercising through it. I don’t want to think about how difficult it would have been without having the exercise to keep me mostly sane. Having exercise challenges was a wonderful thing to have in place πŸ™‚ And walking buddies πŸ™‚

Apart from those times of really high stress, I did ok foodwise. There were also some social occasions I did really well at and some I did badly at. But I learnt through them, too. I did not cook as many new things but I did get the soupmaker and I am still having soup every day for lunch.

Exercisewise, I started jogging more in my walks and signed up for the Up and Running 5K course. In the week ending 18 August I was proud to be jogging for 2 minute stretches. Now I am halfway through the course and can jog 14 minutes! Amazing!!! Looking back, I have not done much resistance training. Maybe I should think about my routine and where I can make it fit because I think it is important. But I have exercised between 4 and 6 hours every week, usually getting in just over 5 hours. Exercise helps me feel strong and powerful.

I have noticed my shape changing alot in the last 6 weeks. I am enjoying my waist and I watch the muscles move in my legs. I can feel my hips and my pelvis. And I like feeling my ribs. I love my collarbones!!! This is my body and it is starting to look good πŸ˜€ I am also starting to wear clothes that cling to my curves.

People comment regularly now on my weightloss. And I talk about it alot. I am humbled that people look at me and are inspired to make changes to their own lives. That also helps remind me that what I have done is actually unusual and I am proud of what I have done.

There has been alot of good things in the past 13 weeks; good learning, good exercise and food, amazing support. I am happy.