- HEALTH TRACKER
I wanted to let you know I wrote that post yesterday after a very long day. And I'm sure I came across as curt and uncaring, but I'm not. We are sisters actually in our struggle to make the mind accept what we don't believe ourselves (and I know that makes so little sense!). I don't think you have body dysmorphia (or me for that matter), I think we have number dysmorphia (if there is such a thing!). Something deep inside us wants, needs, and requires validation by hitting a certain number and we can drive our selves to cloud ****oo land trying to get there. I work on it every damn day. And I sigh a lot! Did you hear that? That's me sighing -- for myself, for friends like you, and for everyone who is driven by numbers: weight, size, portion, carbs, fat, pace, lifting weights, speed, calories, aye-yai-yai! See where I'm going?
I think maybe the only thing that has been my savior (for lack of a better word) is my ability to say **** it, that and my age (damn which is another friggin' number!). I'm not content where I am, but I am pleased and happy and I like myself and my fitness and my health and my attitude and my stamina and my muscles and all those things that aren't tied to numbers. So I balance everyday the need for numbers (achievement) and the "let's be happy now" (satisfaction). It's a precarious balance.
But here's the one thing I do know (and yes, I feel like Oprah when I say that). I am in control here! My happiness, my satisfaction, my balance, my obsessions, my numbers, my life -- it's all in my hands and I'm driving the damn vehicle. So many times I just have to get outta my own way and let the sense of accomplishment wash over me and override all those anxiety filled notions that can run rampant if I lose focus and take my hands off the steering column.
Anyway, I think you are outstanding! Wonderful! Awesome! and YOU are a force to be reckoned with any day! And you know what? I too read the person of whom you speak and I cry BULL**** I am in control, if I gain weight then I can lose the weight. Because I trust myself to be vigilent and not put my headback in the sand and give up. I am strong, I am invincible (I hear Helen Reddy in the background singing I am Woman! ~dating myself there~) and I can be whatever I want to be. And I don't ever see this journey ending. Because it's in the living and doing and maintaining and gaining and loving and losing that I am the person who I always wanted to be. Being in touch and living -- not being absent in my own life. That's the process and the process of being here and real and mindful is the key for me.
As Dorrie says in Finding Nemo, "Keep on Swimming" So Ms. Rose Queen I say to you -- keep on swimming, and keep on, my friend, keep on keeping on!
edited to add: oh hell yeah we are sisters then -- you mean everyone doesn't tinkle while running? I swear I help keep the Poise industry in the black!
you begin by putting one foot in front of the other and just keep taking steps. Pretty simple, eh?
As Kim suggested, finding something you like is the key to sticking with exercise. You walk right now? How fast do you walk. Do you find that when you walk, you want to walk faster or do you want to walk longer distances. Asking yourself that question might lead you to a new exercise. If you want to walk faster, perhaps running is something to think about. If you want to walk longer, maybe walk long-distance events (Avon 3 day, etc). Or maybe biking is something to think about. You can go longer distances in the samer period of time.
The three major components of any fitness lifestyle are cardio, strength training and flexibility (stretching). Walking, biking, running, aerobic exercise, Zumba, kayaking, hiking, cardio equipment at the gym are all ways to get in your cardio. Strength training is important because you will maintain your lean muscle mass and strong people live long! IF you are a female I'd take a look at the book, Strong Women Stay Young or Strong Women Live Long. There are also some great websites for strength training. As for stretching, you should be stretching after every exercise session, but you could also incorporate yoga or pilates into your regimen to amp up the flexibility factor.
The world is your oyster when it comes to fitness. Try different things and the ones you like, keep doing! I walk, run, bike, hike, kayak, go to the gym, Zumba, body-bar classes, yoga, pilates, garden, stretch, weight train (lift heavy), run 5Ks, run 10Ks and basically incorporate activity into my daily life. I work out six days a week, and enjoy the level of fitness I've achieved. AND I keep pushing myself to achieve greater goals and have fun while doing it.
Whatever I do, it's with the vision in mind I have for my life: a healthy, happy, active life....living smack dab in the middle of it and no****ching from the sidelines.
So I say explore, try new things, read about all different kinds of activities and find those you like! Like Nike says, just do it!
Honestly I don't know what may be causing bloating. But to me it sounds as if you need to make an appointment with your program's registered dietician and find out what might be the culprit.
I will say that the bloating I experience occasionally is a direct effect from carb overload or sugar alcohols.
Roast beef does me in everytime. Just too dense and sits terrible in my digestive system. Can't eat it...
Non-whole wheat pasta causes a heaviness and a level of discomfort. Choose not to eat it...
Malitol (more so than sorbitol) wreaks havoc in my digestive sytem. Shouldn't eat it...
Any more than one small serving of a dairy product with high fat and sugar content causes mild dumping. Do my best to not eat, enjoy or desire it (big sigh)...
Liquids on an empty, "first thing in the morning" pouch, causes a wierd tension that is short-lived, but not good. Usually suffer through it...
one size really does fit all now!
the whole towel thing fitting around my body!
painting my own toenails
10K in 1:11:49
hunger is satisfied with very little food
strong sexy shoulders
the shadow I cast is most excellent
my smile is really real, not pasted on
my attitude rocks
stamina to garden, walk, hike, kayak, run, exercise for long long periods
trying on clothes to see how I look in them instead of just accepting them because they'll "fit
and so many more...
B: kashi go lean/skim milk/bacon/tomato/cantaloupe
L: southwest grilled chicken salad/mineola
S: pistachio/balance bar mini
D: homemade GF pepperoni pizza/salad
S: FF hot chocolate/string cheese
Did a quick and strong workout at lunch. Feel great! Tomorrow is running and yoga! Love me my Fridays!
I gotta tell you, when I'm feeling like my fitness isn't my top priority, I just login to Pinterest and spend some time looking at the health and fitness boards or search on the term "fitness motivation quotes" or "fitness motivation." That usually does it for me!
Have you checked out Bell Plantation's website for their healthy (and unhealthy - oh my) recipes? They are the manufacturer of PB2.
The scale may be up due to: water retention because of salty food, water retention because of an increase in carbohydrates, water retention because I'm a woman, heavy weight workout session with the accompanying muscle fatigue and water retention in those damaged fibers, longer runs with a touch of dehydration, needing to evacuate my bowels, etc., etc., etc. Or maybe its because I have on pink underwear, or the birds woke me up singing loudly, or maybe because I'm 54 years old, or maybe the gravitational force of my bed enhanced water retention? It could be so many things. Actually I'm totally more amazed when I stay exactly the same -- what kind of wierd magic is that I wonder?
The reason I weigh daily is because for 40 plus obese years I was in denial about my weight and didn't weigh myself at all (who was I fooling, I ask? Did I think not weighing would somehow alter my weight?). So in my revisioning of my life, I have vowed to always remain vigilent to my number. And by weighing myself daily, I am dealing head on with the number and at the same time lessening the "power" and influence the number had when I denied its existence.
For me I think of it as a form of behavior modification, much like a "nut challenge" you can use to help you assimilate and overcome your nut allergies. This is my "number" challenge; to become comfortable with my body and assimilate it completely by checking it daily as part of my healthier lifestyle. It only serves to inform, not alter my moods or affect my happiness.
Edited to Add: It's akin to the old saying, "if you always do what you always did, you'll always get what you always got." So I'm definitely taking action to not choose obesity and denial ~grin~
I was at my lowest when I was training for a 10K race last September. Over the winter I added on five pounds, but I've since ratcheted back up my activity and have adjusted my calories. But I guess I'm of a different mind set. I never had a goal number, I just knew I wanted to be fit, active and healthy. I've proven that I can maintain a certain window of weight numbers, and I know ultimately that I'm the one who is driving this weight loss vehicle (captain of the ship so to speak).
I know that I will be ever vigilent. That's part of the pact I made with myself when I had the surgery. My vision for my future puts me in charge and getting any winter pounds off is part of the vision. Plus a lighter runner is a faster runner and damnit I'm going to get faster!
And really it ain't over til we sez its over; and in my vision, it ain't ever over. This is a life long journey for a long and healthy life.
B: 1/2 whole wheat eng muffin/peanut butter/turkey sausage
S: greek yogurt/banana
L: tukey meatballs/green beans/NSA pears
S: pure protein bar
D: chicken stir-fry/brown rice
S: FF hot chocolate/protein ice cream
Exercise: going to the employee gym after work to do some interval training and some weight lifting. Love Friday's at the gym 'cause that's MY happy hour!
this ^^ totally!
And as an aside, original poster: muscle is much more dense that an equal amount of fat. So when you add muscle (and lose fat), your legs will get smaller not larger (unless you are doing mega steriods and pumping HUGE amounts of weight). Here's a mental picture: one pound of muscle may appear to be the size of baseball; one pound of fat will be three times that size and look like a squiggly bowl of Jell-O.
I'm 54. I have a vision for myself at 60, 70 and 80 and beyond (yes!).
I see myself as an active, vibrant, healthy fit older woman who outpaces just about everyone of a comparable age. Why I know with certainty that will be true (catastrophic illness aside):
because I exercise routinely and make it a permanent requirement for my healthy life!
Exercise is simply what will propel me into a long, active, healthy life. So I make the time to exercise and I make the time to have days off too! Because it's a priority for the vision of what I want my life to be, it's a non-negotiable priority...that's all.
I'm an adovate for finding out what will work for you -- by making informed choices having a broad base of knowledge. That being said, here's what I suggest. Take the time to find out what your Resting Metabolic Rate is. There are lots of web sites that have calculators, or you can get yourself tested usually at a fitness center/hospital. Once you know what you burn when you are just resting, then add in your exercise calories (remember that gym machines notoriously overestimate your burn). Once you have a baseline for how many calories you are burning on an average day, you need to adjust your caloric intake to produce a weight loss. The amount of calories to invoke a weight loss totally depends on how many calories you burn in a day, which of course is influenced by your activity, your resting metabolism, your age, your lean body mass, etc. But honestly, until you have a good knowledge of your numbers, it's hard to know what will work for you.
AND, that being said, I think 1,000 calories is way too few in a day. Even 1,200 is probably on the low side. But then again, I don't know what your RMR is or how many calories you burn in a day through exercise. Data is knowledge! You need data to find out what will work. Or you can just futz around and try this and that and never really know what exactly is working. It's your choice of course.
AND, that being said, I wear a body media armband and know on any given day how many calories I burn (+/- 10% for accuracy). I log all my food in MyFitnessPal. So I know on any given day if I have a calorie deficit or calorie overage. (and just for an example: I burn amywhere from 1,900 to 2400 calories per day, and I eat approximately 1,800 to 1900 calories per day. That gives me a very small calorie deficient and my weight loss is less than pound a week, more like a couple of pounds a month and I'm totally cool with that!) And as you get closer to goal, those small, small deficits and overages have a lasting impact. I also know that if I eat too little I can't sustain the level of activity I've chosen for my lifestyle. Yes, I want to lose more weight, but more important than that for me, is I want to be fit, healthy and active. And by slowly losing more weight, I can maintain my activity level, eat healthily, and continue to lose weight slowly. But that's me, you may have a different goal completely. Regardless, you really need to know what your numbers are and how to best maximize them for your goals.
So, get your metabolism tested, log all your activity correctly, log all your food honestly (every bite, lick and taste) and then do some knolwedge acquisition to find out what it will take for you to lose the weight you want.
For me personally, I know my journey will never be done. The focus that I need daily in maintaining, losing or becoming more fit, is the journey I've chosen for the rest of my life. It's my focus and will always be such. And knowing that it is my focus is what frees me from being the formerly morbidly obese (read: unknowing, head buried in the sand) person I was.
Sorry for the TMI ~grin~. Ideas: eat more, eat healthily, get a grip on your caloric needs, adjust them accordingly to promote a consistent weight loss, don't stagnate in your eating patterns or workout patterns, keep active, keep pushing the fitness envelope, and keep enjoying the sweetness of the this fantastic ride.
B: protein pancakes/bacon
L: Pure protein bar/NSA pears
S: greek yogurt
D: turkey meatballs/salad/veggies
S: string cheese roll-up
Exercise: I'm going out for a late afternoon run to stretch out these sore legs some and get them used to running again. I may (or may not) try to make a 6:30 Zumba class too! The day is wide open for fun!
Girl, you've got to get right in your own head! As many have said, until you like yourself (and not just the physicality of you) you ain't gonna believe that there are folk out there who will like/love/want you for the person you are regardless of the lumps, bumps and jiggly bits. And I think your feelings are really, really normal. We are bombarded daily with pictures of perfection and beauty and we believe that beautiful folk can "have it all." And that just ain't right! But society and media still keep up the bombardment.
Here's what I suggest (and your mileage may vary on this completely), go hang out in the women's locker room at your gym. And keep an eye on what normal women look like. Trust me, they aren't models, they haven't been air brushed, and they may or may not share your opinion about their beauty. But their bodies will give you an idea of what normal women (who are married and in relationships and who are single) look like and how they carry themselves. It will affirm for you how women truly look. Remember, self-worth is a whole lot more important than beauty.
I was single, obese and not in a relationship for nigh on twenty years. I've lost the weight and I've got all the jiggles and wobbly bits and scars that most of us without plastics carry. But I've also got parts of me that are superb, wonderful and could stack up well against any model or airbrushed photo -- like my shoulders, the curve of my waist, my collar bones and my smile. And knowing that and having a level of confidence and personal happiness enabled me to find a fella who likes just those things, my mind, my enthusiasm, my shoulders, and heck yeah, even some of my wobbly bits. I dealt with the getting nekkid part by leveling with him when it came time to get nekkid. I leveled with him about my insecurities and my less than perfect parts, and he's never said a untoward or unkind word about it. As a matter of fact, it helped cement our desires for each other.
So yeah, find some confidence, find some worth, find some really great things about yourself and stop relying on media images of perfection to judge your own personal beauty. Love yourself above all else and go with a confidence...that's a killer combination for attracting and finding love, companionship and a path out of and away from self-loathing.
Personally I would be scared to death to not know what was going on. Go to the doctor, find out what the problem is and get a treatment plan in place. No reason to live your life scared to death or in fear.
Bit hungry today so:
B: egg/eng muffin/turkey sausage/banana
L: taco cupcakes/lima beans/chobani yogurt
D: protein pancakes
S: FF hot chocolate/protein bar
Today for fitness I've got strength training; cardio (walking and stairmill), and some good stretching!
Huh? You say you think you have been getting enough hydration to support the work outs but you may be short on hydration? Not understanding that?
Here are some questions to ask yourself. Is this delayed onset muscle soreness (google it)? Do you adquately hydrate (both before and after) for the level of exercise you are doing? Are you listening to your body and not trying to do too much too quickly? Have you recently really amped up your workouts? Are you stretching when you have finished your workout? Are you doing at least a five-minute cool-down after your cardio? Are you building in some rest days so that your muscles can recover? Are you alternating hard workouts with less stressful workouts? Are you listening and respecting what your body is telling you (I ask twice because it is that important)? Have you thought about using a foam roller on your quads and glutes?
My best tips when working out are don't over-ramp up your workouts. Begin solidly and increase by only 10% a week. Make sure you are building in rest days. Alternate hard workouts with less stressful workouts. Cross train!! Rest, Ice, Compression, Elevation (RICE) for sore muscles. Listen to what your body is telling you! If you're sore, then take it a bit easier. If your too thirsty, you need to drink much, much more! If it hurts when you do something, don't do that! Practice effective warm-up/cool down. Stretch! Stretch! Stretch! Remember, yoga is a wonderful alternative to perform on your easier workout days!
Let's see today:
B: egg/WPF low-carb toast/turkey sausage/banana
L: chicken pot pie/black-eyed peas
S: greek yogurt/boiled egg
D: taco casserole/salad
S: FF hot chocolate/protein bar
Exercise: upper/lower body weights; 30 minutes HIIT cardio