Tag Archives: sugar

Monday review

Another week is done in February! And I am happy with how the week went and what the number box said this morning.

This week’s stats:
Start weight (3/1/2011): 140.9kg (310 lbs)
Today’s weight: 95.4 kg (210 lbs)
Lost this week: 0.6kg (1.3 lbs)
Total lost: 45.5 kg (100 lbs)

There are many things I am happy about with this week.

My eating averaged out at 9330 kj a day, with some days over 9500 and some days at about 9000. There were a couple of special food things, we got takeaway last Tuesday night for Vday and it was nice to share a special meal with my man. On the not so good side, I made spicey plum jam last wednesday and ate alot of the fruit when I was trying to strain the spices out. It was wonderfully delicious but it was far too much sugar in one sitting for me. I need to start asking myself -how will I feel in 5 or 10 minutes?- before eating something. Apart from that, it was a highly successful week on the food front.

I exercised 5 times in the week, my 3 Up and Running workouts and 2 additional fast walks. And my 5K on Saturday! I am already up to 87km of running and walking in Feb!

I remembered my affirmation on most days. I tend to forget it on the weekend, I need to remember to say it then as well. I notice the difference when I do. Progress was made on the money front, too. I am getting organised and taking steps to make my financial situation better. Even taking small steps on this front is reducing my overall stress.

I am happy with the loss this week. I was hoping for more but I got back down to 100lbs and that makes me very excited.

This week I will stick with my target of 9500kJ a day and 5-6 workouts. This seems to be a good balance for me. I have already survived a work morning tea today and I did really well in sticking to my plan. I don’t know what else is happening but there will be things on the weekend, I am sure… I am starting to want to bake. I might need to investigate a cake option, and more importantly, cake disposal options.

It is almost the end of the month. This week I will start to think about my challange for next month. Still no chocolate for me so far!

Things are good. The upcoming week looks good. I am happy.

Running in public

The running workout that I have been doing for the last couple weeks has involved the sequence (run for several minutes, walk for a small bit, do some half squats)*several times. And it is fine to do early morning when there is no-one about and I am running around the back paths of my suburb.

On Saturdays, I have started going with my man and our boy to a lake where we meet with friends. I do my workout around the lake and everyone else walks around and we meet at a play ground at the end for the kids to all get out and play. It works really well. The path mostly follows the lake; there are two bridges next to a very busy road and about 400m on the side of another very busy road. Last Saturday I was uncertain whether I should do the squats. I mean, it would look… Well, you see people running and walking and power walking and stretching but not really doing other sort of moves… And I feel self conscious enough…

But by the time I was at the first lot of squats I was 20 minutes into the workout and didn’t care that much. As long as I was not on the bridge (where there is not alot of room) I was good to squat in public. I was even next to the very busy road towards the end of the workout and squatted. And it was just me, doing my exercise and it didn’t matter. I was very proud of myself at the end.

Today I overslept and I needed to leave 30 minutes earlier to get to work early. So, I did not get my early run in. But because I was there 30 minutes early I was able to take a long lunch break. I packed all my gear and at 12.30 I got out for my run by the lake – it’s a different lake; a busier lake with bigger roads and bridges and alot of lunchtime traffic around it in the form of people walking, running, riding, sitting, strolling. I decided that I would do the two bridge loop which would give me about 7km for my workout. I know this workout needs about that much.

Again I was really uncertain about the squatting! Initially I planned to just walk for an extra 30 seconds before running again but by the time I got to it, I just did it. I stepped off the path so no-one would run/ride into me and got on with my workout. And each time I got to the squatting segment I was able to step off the path. So I did. And I felt silly. But getting fit is more important to me than a fleeting silliness. These people who see me exercise really don’t care. They don’t know me, they won’t see me again. All they see is someone working out and working hard. And I am ok with that.

Well, mostly ok with it. The next workout, the one I had planned for today, had skipping segments (not jump rope skipping but skipping along). I did not want to skip in public, but I am mostly ok with squatting in public!!!

In other news. Today I weighed in and the stats are:
Starting weight: 140.9kg (310 lbs) 3/1/2010
Today’s weight: 96.0 kg (211 lbs)
Loss since last week: 1.6kg (3.5 lbs)
Total lost: 44.9kg (99 lbs)

Last week I exercised on 6 days – I did 4 running workouts and 2 walks. One of the running workouts was a bonus; it was not planned but I got the opportunity and I also thought that I was busy the next day. So, I went. And then the plans for the next day fell through and I went walking that day instead. I deliberately did not run on two of my workouts. Last week I did a total of 34kms.

I ate well and consistently, averaging at 9225kJ/day which was a little more than I was aiming for but only twice did I think I had a little too much. I am doing well not having chocolate and really am not craving sugar, although I am still loving the summer fruit and choose to eat my extra kJ that way.

I have been more consistent in saying my positive affirmation. It starts off “I breathe in, I breathe out. I breathe in peace, I breathe in joy, I breathe in strength, I breathe in love. I breathe out fear, I breathe out discontent, I breathe out stress.” I repeat that a couple of times and then the focus changes a little. But, I breathe deeply and relax and when I say ‘I breathe in joy’, I can feel my cheeks lifting and I am smiling.

It was a big loss last week. Look at the numbers!!! Almost 45kg gone! Almost 100lbs gone!!! And I am very close to the lowest I got to in early December. My clothes are a little looser and I feel really good. It is very exciting. But I need to be careful. I need to eat enough to sustain my exercise – that is one of the things I got wrong in January. This week I am aiming for an average of 9500kJ a day, so just a little more than last week. I want to slow my weight loss to about a kg a week but I want to keep my exercise intensity up. I will aim for 3 of my Up and Running workouts and 3 fast walks. Again, I will choose not to run in some of my workouts!!! I love how far I have come, that more and more the expectation is that I will run!

So far, Feb 2012 has been a good month. My exercise and food choices have been ones that bring me closer to my goal of health and fitness. And my actions and choices bring me joy.

Danger – cliff edge ahead

I’m down almost a kg on last week – which means I am still up from 4 weeks ago but it is a step in the right direction.

I was lying awake last night (my boy had a restless night), thinking about weigh-in Monday, knowing I had exercised well but not eaten well for about 50% of the week. There are three things that really stick out for me this week for having derailed my earnest desire of this time last week, which was to follow my food plan:
– sugar…
– alcohol…
– an intense workout…

I had some jellybeans in the house left over for decorating my boy’s birthday cake. I only needed two for the cake but bought a big bag because that was cheap and easy. Next time I must remember to get one of those little bags from the chemist. Without too much thought, I ate jellybeans all week, I just kept going back to the container. Finally, I threw them out on the weekend but I should have done it much earlier. I have thought about the impact sugar had on my body and my head. The sugar made me thirsty. Rather than having a drink, I would go for more sugar. I was craving sugar. Then I started looking for something other than jellybeans that would give me a sugar hit and I would eat that, too. It was pretty nasty and I kept doing it for days in a row. I get addicted to the sugar hit. I love sugar, especially in sugar/fat combinations. It makes me feel good really quickly but it is evil. The downside is that too much sugar makes me feel bloated and my system doesn’t like it. Sugar makes me thirsty but then tricks me into more sugar. Sugar makes me grumpy and tired from the spiking blood sugar levels. Sugar withdrawal leaves me with a headache. After a few days of no sugar I feel much better; I am sleeping better and have more energy. But it does take about three days to get through to feeling better stage. When I am managing my food well I can tolerate small amounts of sugar but that really means occasional small amounts. For me, it is a fine line between managing my sugar intake and blowing it. Maybe I should respect the line and keep away – like the edge of a cliff. Last week, I kept trying to see over the edge… and of course I fell.

Alcohol is also evil but in a different way to sugar. I had a couple of drinks last week. We had a special dinner as part of my first week of a new job and I had an alcoholic ginger beer. We went out on Saturday to a friends place and I had some wine there. Alcohol makes me feel like I am confident and in control but it actually results in a lowering of my ability to assess my hunger/satiety levels. I want to fly off that cliff edge with alcohol! I become so confident I don’t take note of what I am eating. And then, I get the munchies. I usually go for something high in refined carbs (bread/chips) while I am drinking and afterwards I want sugar. Alcohol can lead into a sugar spiral if I am already primed with a little sugar.

On Wednesday last week I went for an almost 5K run in the morning. I felt great. I had my normal breakfast. I had my normal morning tea but I had it a little early. Then I had lunch a little early but it was a normal lunch. And then 2 hours later I was so hungry that I just started snacking. It was healthy snacking – I first went with protein, fruit then dairy but then I found the jelly beans. I hadn’t realised before that I need to be careful of my hunger response after an intense workout. I need to manage that by having just a little more at breakfast and morning tea and pulling back into a normal lunch.

I lost weight this past week. I exercised well and consistently – getting in 4 1/2 hours over 6 sessions. 5 of these sessions included running and for substantial distances. My overall exercise intensity has increased in the last month and I want to keep it at that higher level. I made some really good exercise choices with regards to setting up new routines at my new work, mapping out new routes and challenging myself. I did well.

But it works better when both my eating and exercise are on track. This past week I would say that my eating was in control only 50% of the week. I kept trying to get back on track but I kept eating those jellybeans and didn’t realise what has happening in my body till later in the week. I was sabotaging my efforts.

My goal for this coming week is to break the sugar cycle, not drink alcohol and have my eating in control for 90% of the week. I have to stop looking over the edge of that cliff and thinking I won’t fall. Right now, I need to stay away from the edge.