Tag Archives: non-scale victory

5K run

Everything fell into place this morning πŸ™‚

My eating has been good for the last 3 weeks, my exercise consistent. The weather was not too hot/not too cold and dry. I got up early enough for a light breakfast before I went out. I had a rest day yesterday. I am mid cycle (don’t actually know if it makes a difference but I felt good).

Today I did 5 min warmup walk, 1km warm up run, stretches, 5K run and a cool down walk. Total time 54 min. Total distance 6.96 km. My 5 km time wa 34.41 minutes with spilts of 6.58, 6.54, 6.51, 7.12, 6.46, giving me an average pace of 6.56. That is a PB by 90 seconds.

And separate to the times, I felt good in the first two km, was feeling the third km, had to push myself in the 4th km and then knew that I would finish in the 5th and managed to go up a gear. My breathing was controlled, my pace at the start was deliberately slow. And I got to the end and knew I had done well, even without knowing the times.

I am so proud of me!

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.

Rush

Official 4km race time: 30.24 minutes πŸ˜€

I jogged the first full km and the last full km. It was going to be too hard to work out the 500m lengths and when we started I just wanted to go. It has tricky to not run during the middle stretch. I wanted to go but I also really wanted to finish strongly. Somewhere along the route I calculated that I was expecting a time of about 32 minutes; that would be two 7 min kms jogging and 9min/km for the middle two kms. I was hoping for something about 32 minutes. That last km was amazing. I started off slowly because I was not sure how I would go, having already jogged 1km at the start. With 500m left to go one of the race officials cheered me on from his spot on the route. I got teary, I knew at that point I would finish well but I could not let the emotions go at that point! Then I rounded the corner and could see the finish. I started running. I had been jogging but I decided to finish as strong as I could. And it felt completely different to the jogging. A little like moving from a trot to a canter when horse riding, I guess. It was amazing. I loved it. And my man was there with my little boy. And I ran through the finish line and ran to them and I had done what I set out to do. I had run half of my 4km fun run. And I saw the time on the race clock at about 30 minutes and I was so thrilled!

I don’t have much going on in my life that gives me a buzz of satisfaction; that really intense high. New relationships are ‘buzzy’; or a passion for something can do that. When I work for something hard or challenging and achieve it, sometimes I get that feeling. I have enjoyed my exercise before, it helps give me some time, it helps my head work through stuff. I like feeling strong and like I am doing something for my health. I always assumed that I was getting the endorphin rush. But in the last couple of weeks, it has been more. I ran up the stairs at work on Friday after my walk, just to see if I could. I ran up to the third floor. And it was great! And crazy!!! I mean, who does that??? And today, it was cold and showers were forecast and I got dressed and went out!! Crazy! And I loved it πŸ˜€ I loved being part of the event.

I have 5 weeks till the next event. I am doing the same distance on the same route but I am registered for the run and not the walk event. I want to run the whole 4km. I have a time to beat, some new goals. I have Up and Running training to take me there.

I am tired now. But I had a lot of fractured sleep last week so that is not surprising. But more than just tired, my legs are tired, my back is tired and I am happy. I want to do it again.

Celebrating success :)

I am not sure how I will go tomorrow on the scales. I had an ok week foodwise but with very little exercise. Things were just really busy. I was out on Friday night and then over the weekend I had a short trip to a family party. This morning I went for a good 45 minute walk with some jogging intervals but also had a small piece of cake (which was delicious!).

I am looking forward to getting in more exercise next week because I have really missed it.

At the party on Saturday night it was really good to see my extended family. I last saw them in mid December when I was at my heaviest. I recieved so many positive comments last night and it was just lovely to have their support and encouragement to keep going. I looked amazing, too, wearing one of my pink tops I bought a few weeks ago (see the pink entry here). And foodwise, I had taken carrot sticks, capsicum slices and cherry tomatos to put out with the chips/cheese/dips/crackers and I ate the vegetables. I did not have that much food for dinner and I skipped dessert entirely (I was really happy with that call, I did not feel like I missed out at all. How good is that!). For drinks, I made some unsweetened berry ice tea which I mixed with soda water and it was bubbly and pink and delicious. I didn’t want the alcohol with my special tea to hand πŸ™‚

So, tomorrow, I will get up, weigh in and go for my morning walk. Whatever happens on the scale, I am ready to keep going. The scale is still an important measure for me but I also have other measures that are becoming more important – wanting to exercise, making good food choices and feeling good in my skin. These are, in the end, more important than the number πŸ™‚

Introducing Kate, the jogger :D

This morning I went on my walk up the hill, round the top and back. This is the walk that took me 80 minutes when I first went on it in April. I used to avoid it because it has the steepest route up the hill. Now it is my 60 minute walk.

I did four jogging intervals this morning: 3.22, 1.15, 5.02 and 6.39 minutes! Over 5 minutes! And then a second time!!!!!

At some point I noticed in that third interval that my breathing had smoothed from that gaspy ‘jogging’ breath to just in and out. And I started looking up. And it was no longer a case of I will just try and make it to *pick landmark*. But I was thinking I will just keep going until I stop.

And in the fourth interval my breathing smoothed out again and I looked up and I stretched my legs a little more. And I was jogging.

I can no longer say that I am trying to jog. I have to own up to being a jogger.

Three things today and Thai Fish Curry

Today there are three things worth mentioning:
– this morning, after my shower, I wrapped the towel around me and there was no gape!
– during my lunch time walk I did 3 x 90 second jogging intervals! I can jog for 90 seconds without dying! It was actually further than I thought I would be able to mangage. And I was able to calculate how far one of the intervals was afterwards. It was 300m! I was so excited that…
– I shared my jogging success with my boss! My boss runs and before I started jogging I asked her how one runs because I did not know where to start. It was very exciting to share my little victory with her today πŸ™‚

My legs are tired now πŸ™‚ And I am happy πŸ™‚

On Tuesday night my man cooked something new and it was really good. I thought I would share it here as what I cooked last night needs some more work.

My man wanted to make a coconut fish curry. My one request was that he get light coconut milk. And the wonderful man checked the tins of coconut milk so he could get the brand with the least kilojoules. I really appreciated it. And looking at the recipe today and calculating the nutritional info, there can be a really big difference with the kilojoules in different brands of light coconut milk. It is worthwhile checking the lables for this item.

The curry was hot and so it might be good to cut the chilli down a little. I also think that you could increase the fish and the mushrooms, perhaps add some eggplant but without increasing the sauce. This would allow you to serve more people and would drop the kJ per serve as the majority of the kJ are in the sauce. There was alot of sauce and we did not have all of the sauce even though we went back for seconds to fish out the rest of the … fish πŸ™‚

Something to try for next time perhaps. There will be a next time for this dish πŸ™‚

Thai Fish Curry
adapted from http://thaifood.about.com/od/thaiseafoodrecipes/r/easyfishcurry.htm

Curry Sauce Ingredients
1/2 cup fresh coriander (cilantro) leaves and stems, chopped
250mL Lite Coconut Milk (we used Trident brand)
2 onions
1 tbs minced ginger
1 tbs minced garlic
2 tbs fish sauce
2 tsp chilli powder
2 tsp ground cumin
2 tsp ground coriander
1 tsp shrimp paste
1/2 tsp ground cayenne
Curry Ingredients
350g firm white fish fillets (we used basa), cut into inch cubes
100g mushrooms, sliced
1 red capsicum (pepper), deseeded and diced
1 medium tomato, diced
fresh coriander to garnish
lemon or lime wedges to garnish

Place all of the Curry Sauce Ingredients in a food processor or blender and process to form a smooth curry paste. Pour the sauce into a large frying pan or wok and place over medium heat. Bring to the boil.

Add the fish, mushrooms and capsicum. Stir well, reduce heat so that the sauce is simmering gently. Cover and cook for 6 minutes. Add the tomato and gently stir in. Cover and simmer for a further 3 minutes.

Adjust the seasoning – add more fish sauce instead of salt, add a little sugar if it is too sour, add lime or lemon juice if it is too salty or sweet.

Serve the curry over rice, garnish with fresh coriander sprigs and the lemon or lime wedges.

Nurtitional Information (not including the rice):
total: 3480 kJ, 26.5 g fat, 76 g protein, 49.5 g carb, 11.8 g fibre
per serve: 1740 kJ, 13.3 g fat, 38.1 g protein, 24.8 g carb, 5.9 g fibre

My choices, my actions: finding my centre

Today I have been reflecting on the last 20 weeks as tonight marks the end of 20 weeks since I started this journey. Being away from home for the last few days and really having to plan exercise and food has reminded me how far I have come.

I have done so well this weekend. I planned my food; I brought some things with me and bought some things here. I ate the food I had planned and I was happy with that. Part of my satisfaction has come from eating food that is filling and tasty, and having some options. I have not felt deprived. I am very grateful to my friends who have supported me this weekend. I am sharing the hotel suite with three friends and there has been no issue with regards to me having organised my food independently. I have planned for one dinner out with them and I am looking forward to that tonight. And last night, I stayed last after the final concert and celebrated with champagne and much singing. I had not planned the alcohol into my food plan for the weekend but that is ok. Finding balance with life is part of journeying to a lighter plane of being.

I am also really thrilled that I have been active every day since I arrived. I had wanted to exercise and I had packed all my exercise gear. But I did have to get out there and do it. And I did. The time out walking gave me space; a chance to clear my head of convention and the time to reflect on my choices (food and exercise wise) of the weekend and the first 20 weeks.

I was asked to go to High Tea this afternoon. I once loved High Tea with the cakes and desserts and chocolates and the all you can eat aspect. But not today. I chose to have a few drinks last night and I chose not to go to High Tea today. Both choices make me feel empowered. The reason I gave for not going is that I am watching what I eat and did not want to go because of my commitment to that. After a condescending remark, my friend apologised, explained the context of her comment and asked if I was happy. I realised that I am. I am happy not going with them. I am happy that I am getting healthy and strong. I am happy that my life is my priority. I am happy that I can know what I want and stand in that and be confident in my choices.

I am on holiday and I don’t feel like a holiday from home means time off from eating well and exercising. It is as much a part of my day as it is any day.

I am so proud of what I have done this weekend and what I have achieved in my first 20 weeks of being a healthier and stronger person.

I won’t be able to weigh in tomorrow but I will on Tuesday morning. I want to see the scales go down but they might not. And honestly, I am ok with what I get because this weekend has really shown me how far I have come.

I can see I have lost weight!

Still not 100% over my infection. But I am much better than Monday. And last night I felt well enough to go for a little walk – just to the corner shop and back. It was so nice to be moving! I have really missed it. And I think that learning that I miss exercise is fantastic πŸ™‚

This morning I got dressed and I looked in the mirror. I can now see that I take up less space than I used to.

I want to write more but I am tired and my thoughts are scattering like the leaves outside (it’s going into Fall here). So, I will save my thoughts and hopefully they will come together with something interesting.

And I will be back later with New Food Friday πŸ™‚

Work Week Wrap

While I really wanted to go walking on 7 consecutive days, I realised that what I needed was a rest day. My feet were sore, my legs were sore and I was tired. I think I need to build up a little more fitness and strength before I get to this goal. And so, yesterday, I did not go on my lunch walk. I am ok with that, it was the right choice. This morning I got up, got dressed in my exercise clothes and was ready to go again. It was good to go out today. I plan to go out on Saturday and Sunday but might stick to 30 minutes each day. This weekend is also not a typical weekend.

I am going away, it is a retreat for the chorus I sing with. It is not a health retreat with massages and day spas but rehearsals all day. It is also the first time I will be away from my little boy overnight. I am excited and nervous. The retreat should be a blast. Food wise, I have decided to take all my own food. I know what the food is like on these retreats as I catered for one once. It will be higher in carbs and fat and lower in protein than I am used to now. I am not prepared to compromise for 2 days at this point. I hope I get asked why – I am now happier to talk to people I know about the journey I am on. And I hope I am not tempted by the morning teas, afternoon teas and suppers. Actually, I will be tempted but I am not planning to give in. It is not that I can’t eat biscuits and cakes, it is just that I want success more. It is not deprivation, it is a choice that I am happy with. And for the suppers at the end of the long days I have planned to have a little chocolate or biscuits. I am bringing them with me and it will be on my terms. For my food allowance this weekend, I have budgeted for 2 points more a day because I know the weekend will be tiring and I need to make sure I have enough to keep my body fueled.

So there won’t be a ‘New Food Friday’ this week. I am busy packing, shopping, cleaning and spending time with my boy today. He is asleep at the moment and I really need to get moving so that I can have the other things done and we can have some play time this afternoon.

But just to finish – I have a Non Scale Victory! I decided that if I can get my jeans off without undoing the button or the zip that I shouldn’t be wearing them anymore. Today, I retired my Size 24 Jeans. Yeah Baby! I have gone down a size!