The Journey of Red Tornado

Lose 10 Pounds... (Happy Hour Edition)

2012-02-04T09:13:00.000-05:00

To lose ONE pound, we need a 3500 calorie deficit. If you cut just 100 calories/day, you can lose 10 pounds in a year! Here are some creative ideas on how you can cut 100 calories from your happy hour. Just think, if you find a way to cut 100 calories 3 times a day, you could be 30 pounds lighter by the end of the year! If you missed the earlier posts in the "100 calorie" series, scroll down for the breakfast and lunch editions.

Nurse a single glass of wine instead of downing 2 beers.

Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you'll swig less per round.

Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.

Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.

Blending your own? Have a daiquiri, not a piña colada.

Pop the cap off of an MGD 64 instead of a bottle of Killian's Irish Red.

Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.

Dip your nachos in salsa rather than guacamole.

For automatic portion control, sip wine from a Champagne flute, not an oversize goblet.

Lose 10 pounds... (Lunch Edition)

2012-02-01T09:03:00.000-05:00

To lose ONE pound, we need a 3500 calorie deficit. If you cut just 100 calories/day, you can lose 10 pounds in a year! Here are some creative ideas on how you can cut 100 calories from your lunch. Just think, if you do that at breakfast, lunch AND dinner, you could be 30 pounds lighter by the end of the year! If you missed the first post in the "100 calorie" series, click here to see some ideas on how to skinny down your breakfast.

Leave the Swiss cheese out of your sandwich.
Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
Pass up croutons at the salad bar.
Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.
Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover's variety.
Take your iced tea unsweetened.
Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.
Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
Make your burger turkey, not beef.
Slurp minestrone soup instead of cream of anything.
Go bunless—shed your hamburger roll.
Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas.

Lose 10 pounds... (Breakfast Edition)

2012-01-27T18:00:00.000-05:00

To lose ONE pound, we need a 3500 calorie deficit. If you cut just 100 calories/day, you can lose 10 pounds in a year! Here are some creative ideas on how you can cut 100 calories from your breakfast. Just think, if you do that at breakfast, lunch AND dinner, you could be 30 pounds lighter by the end of the year!

Ditch the Pop-Tart for a slice of high-fiber toast with strawberry jam.
Gotta have carbs? Split a bagel with a coworker.
Drink your two cups of coffee black. Or order a single espresso instead of your usual latte.
Swap OJ for the real deal—one fresh orange.
Trade a side of regular sausage for turkey.
Top your waffles with Reddi-Whip instead of syrup (or use sugar-free).
Skip the whip on any Caribou Coffee 16-ounce drink.
Eat your granola from a 4-ounce mug, not an 8-ounce bowl.
Lose the Yoplait Thick& Creamy and have a Yoplait Fiber 1.
Order pancakes, but hold the butter.
Scramble together 4 egg whites instead of 2 whole eggs.

Losing Time........

2012-01-26T12:13:00.001-05:00

I have been working so hard to get a faster time on the 1200-step stair climb. Yesterday was my "stair day," so even though my thighs were pretty sore from previous workouts, I decided to still challenge myself.

I knew my time would not be good, but I didn't expect it to slip this far! My last attempt was 16:00, but yesterday I barely eeked it out in 20:00! What gives?

I'm going to have to figure out a way to fit in all my regular workouts (training with Adam, taking my favorite classes at the Y, and regular cardio) while still leaving enough energy to train for my stair challenge. The Race to the Top event is now less than 2 months away... gotta' keep working!

Stairclimb Update!

2012-01-22T11:49:00.002-05:00

This week, I got back on the stairmill to challenge my previous best time of 18:00. Remember... the goal is to climb to the top of the Duke Energy building (1194 steps) in less than 16:00.

The GREAT news is that I was able to climb 1200 steps on the Stairmaster in 16:00 exactly! The not so great news is that I was barely breathing by the end, so I obviously need LOTS more training.

Also, during this latest climb attempt, I had a little bit of a "technical difficulty." While climbing, I was getting a little winded and reached for the control to slow down the stairmill. Because this device makes one sweat pretty heavily, I don't wear my glasses, and therefore don't see the controls so well. Evidently, I was pressing the "up" button instead of the "down" button and the stairmill started turning at a FRANTIC pace. I wish you could have seen me panic!

At that point the stairs were coming SO fast that I couldn't climb up high enough to reach the control, and didn't have the mental wherewithall to just hop off! I finally put my feet on the siderails and managed to reach the controls and slow the darn thing down (all the time sliding down the siderails and trying to pull myself back up). I'm sure I was QUITE the sight!!

So... not only do I need a LOT more practice, I also need to pay closer attention to the controls while doing so! Yikes!

Working out and getting healthy has risks that I never experienced when all I did was hold down the sofa! Still... I take those risks... they're SO worth it!

Rest Up... You've Got a Long Way to Go

2012-01-18T08:47:00.002-05:00

I read this quote in my daily email from Runners World magazine. Adam (my trainer) has been yelling at me for over training (I haven't been taking rest days), and now Runners World is evidently taking his side, too! Sometimes the universe speaks to us through various "voices," I guess...

I constantly remindmyself that resting takes confidence. Anyone can train like a mad man but toembrace rest and to allow all the hard training to come out takes mentalstrength.

Monday, I was feeling VERY fatigued and achy, so I took Adam's advice and made it a "rest day." It seems like it was just what I needed, because Tuesday night I attempted my 1200 steps and completed them in my best time yet--16 minutes flat!

Tomorrow, I am having metabolic testing done, so today is another mandatory rest day. Also, since my test is at 5:30AM tomorrow, I am not allowed to eat after 5:30PM today. It's gonna be a L-O-N-G night!!

Food to Live By: Snack Your Way to Health

2012-01-15T19:06:00.002-05:00

Natural Peanut Butter...it's better for you!

It's mid-January and some people are already starting to fall off the wagon with their New Year's resolutions to eat healthy and/or lose weight. How are you doing? Are you eating healthy meals only to ruin your efforts with junk food from the vending machine? Why not make "snacking" your friend instead of your enemy? That's what I do.

People are often surprised to see how often I eat... not a LOT of food, just FREQUENT meals/snacks. I do that not only because it feels good, but also because it's good science. If our bodies go longer than 2-3 hours without food, they start to worry about the next meal and begin to store fat. That is why I try to eat 5-6 times per day. Since I am busy and don't have time to create gourmet snacks at work or when on the run, I have developed a few "go to" snacks. Here are a few you might enjoy:

1 small apple and 2-3 Baby Bel light cheese rounds
1 oz beef jerkey and 1 oz air-popped potato chips or popcorn
1 container greek yogurt (plain) and 1 small banana (if it's big, eat half... share with a friend)
handful of celery sticks and about 28 raw almonds
1 instand Maple Brown Sugar instant oatmeal and 1 Tbsp natural peanut butter

By the way, don't knock the oatmeal idea until you try it. A triathlete and triathalon trainer I know gave me this idea and I now LOVE it! The PB doesn't work so well in other flavors, though...

Try some of these ideas or share some of your own. With a little effort--and planning--we can snack our way to health!

Stairclimb update!

2012-01-13T12:34:00.000-05:00

Yesterday, I challenged the 1200 steps again. This is my 3rd attempt at the full climb, and I am making progress:

1st attempt: 27:00
2nd attempt: 21:30
3rd attempt: 18:11

The goal is under 16:00, so I'm thinking I would like to be able to do it on the Stairmaster in 15:00 just to be on the safe side. I wonder if the ACTUAL stairs (which include a landing and turns every 1/2 floor) will be harder or easier than the stairmill. Also, the ACTUAL stairs have a railing that you can use to pull yourself up with... something NOT doable on the Stairmaster!

Ooooohhhhh... my legs are S-O-R-E!!

Race to the Top - Training Update (01-03)

2012-01-02T16:12:00.001-05:00

Monday, January 2

This was a "rest day" for stair climbing training, so I went to Cardio Strength class at the Morrison YMCA. This class is an "upgrade" from the "Strength Light" class that I used to take, so it was a little tougher. To keep things easy on the knees, I made adjustments to a couple of the moves, but this was a REALLY good class that worked my muscles AND got my heart rate up. Since this was the last day of the YMCA Fitness Challenge, I even swung by the Ballantyne Village Y (my home base) to log my minutes in the book. I feel good about finishing the challenge strong by adding points for my team.

Tuesday, January 3

Stair Climbing training day...

Crazy night! Met Mom and Aunt Jill for dinner, raced home, changed, and zipped over to the Y just in time. Got my 1200 steps done in 21:30 today--GREAT improvement! I finished up with 30 minutes on the bike, shutting the place down at EXACTLY 9:00! I don't know which was more strenuous--the workout itself or just getting there!

Food to Live By -- What's Round, Crispy and Delicious?

2012-01-02T16:04:00.003-05:00

Roasted Brussels Sprouts on the Food Network

Costco had some nice looking bags of FRESH Brussels sprouts, so I bought them and then searched the web for what in the heck to do with them. Thanks to Ina Garten (love that name), here is a really simple recipe. Even if you think you don't like Brussels sprouts, you should check this out (click on the link under the photo). These aren't your mom's frozen, over-cooked, mushy lumps...these are crispy, flavorful and fresh.

The second time I made these, I added a little garlic salt, and when they were halfway cooked, I threw a salmon filet on the baking sheet. In about 30 minutes, I had a complete meal! Healthy food CAN be delicious!

Fresh Brussels sprouts aren't always available, and this recipe won't work with frozen, but it works really well with fresh broccoli florets, too.

Race to the "Race to the Top"

2012-01-01T17:42:00.000-05:00

So...last year Ken and I participated in the inaugural "Race to the Top" event. This challenge is a race to the top of the Duke Energy building--50 floors made up of 1194 steps.

My chip time in 2011 was an unimpressive 16:37, so my goal this year is to at least beat that (I want to be under 16 minutes). The problem is, since I've been having trouble with my left knee, I haven't been able to run or do serious cardio lately.

The knee is feeling so-so now, and with the race less than 3 months away (March 24), I figured it was time to start training. I've seen the Stairmasters at the "Y" and the crazy looking people that use them, and figured I'd give it a try, too. The machines look pretty intimidating (like a clutz like me could easily hurt myself), so I had one of the staff members show me how to work the controls. Let me just say that before you step on, you better have your act together (i.e. headphones in, water bottle already in the holder, towel draped on the bar), because even when the machine is "off," once you get on, the steps start rolling down! Yikes!

For my first try (this Friday), I managed a pitiful 10 minutes and only climbed about 450 steps. I was sweating like no other cardio machine has made me do before, and I was totally out of breath. This is a totally different beast than the other stuff I usually do.

I came home and told Shin about my Stairmaster adventure and we discussed how I was going to go from 10 minutes/450 steps to 16 minutes/1200 steps. I wondered out loud whether I should gradually increase my time, but keep my pace or set my pace (about 75 steps/minute) and then work on increasing my time. Shin's input was that I should climb the 1200 steps each time (regardless of pace), since that is what I would need to do on March 24.

With that "advice" in my back pocket, I wandered into the "Y" again on Saturday. The Stairmaster only counts "stories," and each story is 16 steps, so doing the math, I will need to climb 75 stories in the Stairmaster world to equal the 50 stories in the Duke Energy building. I hopped on and accepted the machine's default pace of 43 steps/minute. After about 12 minutes, I was ready to give up! But... I told myself, you can make it to at least 15 minutes...get there and we'll re-evaluate.

Well, I made it to 15 minutes, which put me at 40 stories...more than halfway. So, I convinced myself to try to make it to 50 stories... and so on, and so on...until I had tricked myself into finishing all 75 stories. So much for beating my time... this effort took me 27 minutes! Boy, do I have a lot of work to do!!

Today, I went back to the "Y" for my usual 60 minutes of cardio. My thighs were burning, but I decided to hop on the Stairmaster again. Let's just say that my legs were not happy about seeing that machine 3 days in a row. I increased my pace, but only managed to stay on for 10 minutes. 530 steps--not even halfway up the Duke Energy Building! Again... I have a LOT of work to do!

Tomorrow is the day for my "Total Strength" class, so I will give the Stairmaster a rest day. Let's see if I can come back strong on Tuesday!

Today is the first day of 2012...a time when a lot of us are making "resolutions." I'm not a fan of resolutions, but I think we can all appreciate and rise to meet a challenge. This is my challenge to myself...what is your challenge for 2012? Whatever it is, tell others about it...make it public... your more likely to achieve your goal!

Continue to Challenge

2011-10-03T22:37:00.002-04:00

So, I'm not real fond of saying "I can't"...and I REALLY hate it when someone else tells me I can't do something.

These days, I continue to seek out new and different challenges--both physical AND intellectual. These past few months I have taught myself to read and write Braille so that I can communicate with and help my best friend, who is legally blind. I figured if I could learn Japanese, surely Braille would be doable, right?

On to the physical...

Thank goodness for Groupon! It always seems to bring me new ideas just when I'm ready for the next new thing--at an affordable price! This weekend Shin and I went to the Kersey Valley Zipline. With my fear of heights, I was a little worried, but after jumping off the Stratosphere last month, I knew it would be a cinch.

Thanks to my new-found adventurous spirit and my lighter body (old me would not have met the weight requirement), I had a GREAT time zipping around above the corn fields. I highly recommend it to anyone who is considering giving it a try..

I'm back!

2011-09-25T11:12:00.000-04:00

I have taken a long break from my blog, but now that I have an iPad, I should be able to make more frequent updates. Please follow my blog if you are interested in fitness, weight loss, being active, or just being silly like me!

Since losing weight, SO many things in my life have changed. Here is one that occurred to me yesterday.

Fat Mindy probably wouldn't have gone to an outdoor concert in the first place. She preferred to be home on the couch...eating fattening snacks and drowning in her depression. However, yesterday I went to the neighborhood concert with all my friends. I didn't sit on the sidelines, just watching...I got up and danced and had a great time.

This might not seem like such a big deal, but it is truly revolutionary for this former couch potato. What is holding YOU back? What would YOU like to do/try? MY advice? Go ahead and do it--don't wait for the timing to be just right or to feel "ready". Once you let go of what's holding you back, it will all seem worthy and you'll wonder why you didn't act sooner.

Good luck, everyone. Let me know what YOUR latest accomplishment was. We can all learn from each other!

-m2

A New Goal!

2011-01-02T23:25:00.000-05:00

Thanks to an invite from my friend and co-worker, Dustin, I have signed up for the Charlotte RaceFest 10K to be held on April 16, 2011. I will be 50 + 11 days at that point, and can't believe that I'm planning to run a 10K! At least this will put me in a higher age bracket!!

A bunch of people from Okuma will be participating, so it should be a fun time. Now I just have to convince my son, Ken, to join us as well.

Training started in earnest today... I did some interval training near home. It was 10K total, but I did sprints and speed walking to get a good fat burn going.

It feels good to have a new goal! Why not join us? Check out the map below, or go to the event's site and register: Charlotte RaceFest Site

Stop Counting Calories!

2010-07-02T14:45:00.000-04:00

Stop Counting Calories! Yes... that's what Adam said to me. Until now, my food journal has been my bible. Everyone who knows me is accustomed to seeing me toting it around, making notes, weighing/measuring my food, looking up calorie counts on my BlackBerry. Well, starting this Monday, that ritual has changed!

I'm still keeping a journal, but it is a much looser version from what I had before. Basically, all I write down is:

Time I ate
Hunger level (this is VERY important)
Food Description
Food Amount (not how many grams or ounces... more like "One handful" or "Two servings")

So... why the sudden change in my record keeping method? Well there were several reasons, I suppose. The first reason was that I was out of touch with my hunger level, and was just eating because it was "time" to eat or I had calories "left over." This new way deciding whether to eat or not based on my hunger level may seem overly obvious to some, but to me it is actually quite a novel challenge!

Another reason for this new method is that eventually it would be nice to get rid of the journal altogether. Since I have a very compulsive personality, in some ways I've just traded one obsession (food) for another (the journal). Neither should be allowed to replace the actual task of dealing with my emotions in a more productive manner, right?

I've only been trying this new method for 5 days, and there has been no change in my weight. I also feel a little nervous about not counting my calories, but I think as I see success, I will slowly forget about the days when I was SO focused on the numbers on the page.

If all this talk about food and counting calories has made you hungry, too, get up and move a little (and not just a walk to the fridge)! See if you're REALLY hungry or possibly just bored. You just might be surprised!

However, if you really are hungry, well, go have a nice healthy snack. Fruit and cheese, almonds, whole wheat bread & turkey ham, etc. WE CAN DO IT!!!!!!!!

-Mindy
AKA The Red Tornado

Flying Without My Safety Net

2010-06-19T15:59:00.022-04:00

For anyone who is trying to get (or stay) healthy & fit, traveling can be a real challenge. Once we are away from our routine and our familiar surroundings, it is easy to get off track.

Lately, every time I have traveled (business or pleasure), I have struggled to stay on program. I always started out with the best intentions, but quickly veered off course with the slightest bump in the road.

I wanted my latest trip (5 days/4 nights) to Utah to be different, so Adam and I made a little challenge. We listed all of my most-hated workout elements (pull-ups, burpees, running witht he treadmill at 15-degree incline, etc.) and agreed that if I came back more than a pound over my pre-trip weight, I would have to perform the redemption workout based on all of these detested elements.

Maybe it was this challenge, or maybe it was my stubborn determination to finally come home without failing at something that is SO important to me, but I just knew in my heart (and my mind) that this time had to be different.

So... what was my plan for success? Here are the # important elements that I thought would work for me:

BE PREPARED
The food that we are used to and what we might be able to find while on the road (especially in the airports and on planes) will be quite different. I knew it would be important to bring food for the travel days and also for snacks during the week. Some of my favorites are: almonds, beef jerky, South Beach cereal bars, Atkins protein bars, Luna bars, apples, dates and raisins. Once I got to Utah, I made a trip to the grocery store for a case of bottled water, apples, oranges, and yogurt. My room had a fridge, so I was able to keep everything chilled and ready.
BE INFORMED
Whenever possible, know what you're getting yourself into. Before you leave home, go online and check out the hotel's fitness room. Do they have cardio equipment? Do they have strength training equipment? If they don't have a fitness room, do they have day passes to a nearby gym? Have an idea of how you are going to get in a workout and stick to the plan. If the hotel's fitness room is not optimal, remember that a lot can be done with body weight and just your normal surroundings: body weight squats, pushups, sit ups, jumping jacks, running, climbing the hotel stairs, etc. Take some time to work out a game plan, either way.

While I can usually find SOMETHING to eat no matter where we go, it is always good to know the menu ahead of time, and most places have their menus online. Even if they don't provide nutritional information, you can usually get enough from the site to help you make a wise dining decision once you get there. If you feel rushed or overwhelmed, you might be tempted to over-indulge or stray from your program, so a little information can go a long way.
BE STRONG
There will be many temptations to stray from your program.

You've found the perfect salad on the menu, but they don't have any calorie-friendly dressing choices? Ask for a bowl of lemon wedges. Along with some salt and pepper, it can make a nice substitution for dressing.

Everyone has decided to order dessert? Have coffee or tea while your tablemates indulge.

Is the group making an after-dinner trip to the bar? Say your good nights and hit the gym instead. You'll save on the extra calories, burn a few extra, AND get to bed before the night owls. Remember... our bodies not only need nourishment and exercise, but also need the proper amount of rest.

So... how did I do this trip? I stuck to my program and came home 1.5 pounds lighter. Finally--success! If I can do it, I know you can, too! If you have a success story or a tip for keeping healthy and active while on the road, please feel free to share it here. Together we can DO this!!

My Second 5K Was a Success!

2010-05-22T10:20:00.003-04:00

I successfully finished the Clean Air 5K

at McAlpine Creek Park!

I'm still a slowpoke (this was only my second 5K), but I improved my previous time, so I'm happy. When I ran the Komen 5K in October, my time was 39 minutes, Wednesday when Ken and I ran the 5K trail at McAlpine, we did it in 38:30, and today my time was 35:51.

I was #92 out of 97 in my age group, so at least I wasn't last! Next year I'll move up to the 50's age group, so hopefully that will give me a little more advantage...?? Thanks to all my friends for the words of encouragement, and thanks to Ken for running by my side the whole time!

After the race, Ken reminded me that 1 year ago, there is no way that I could have done something like this. He told me how proud of me he is, and for once, I'm actually proud of myself, too!

Journeys are not always about forward progress

2010-05-17T19:02:00.000-04:00

Within this blog, it seems like I'm always writing about the positive things that happen along my weight loss journey. There is a VERY good reason for that, I suppose... after all, this journey IS mostly filled with good stuff. However, like any journey, this weight loss adventure has its ups and downs, and if I didn't share it ALL, I wouldn't be telling the whole story.

This past weekend, I went out of town. I did NOT eat like the old, fat me would have, but I DID eat a bunch of stuff that I shouldn't have. I worked out, but not as HARD as I should have. I came home and was tired and lonely, and ate some MORE stuff that I shouldn't have. Results? Plus 7 (yes, seven) pounds on the scale.

What was I thinking? How could I DO such a thing? Not only have I set myself back a WHOLE bunch, but I have disrespected and disappointed my friend and trainer who racks his brain daily to find a way to help me lose just one more pound...just one more pound.

So...on top of beating myself up for being so stupid and disrespecful of my body and trainer, I have been banned from training with him until I get my weight back where it was. Some might find this harsh or even counterproductive, but it is probably just the medicine that I need.

I'm gonna' work at this and get it right. I am a food addict, and this is not easy for me, but I WILL work at it and I WILL get it right.

Cheer for me, pray for me, even learn from me if you like! I will keep everyone posted and I WILL get back to where I deserve to TrainWithAdam---you'll see!

A Whole New World

2010-05-16T12:22:00.000-04:00

Cute boutiques, trendy clothes, sexy shoes... when I was fat, none of this was a part of my life. A window shopping trip in downtown Greenville was never that much fun for me. I could look at the jewelry or other accessories, but none of the clothes were my size and even a lot of the jewelry was too small for my chunky wrists and neck.

This weekend, after a delicious meal at The Lazy Goat, we went for a stroll through town. My sister-in-law spotted a really cute top in the window of one of the stores and said she thought it would look cute on me. The store had lots of cute outfits and trendy accessories... the kind of place that "Fat Mindy" would never think to even enter. However, this time I decided to take a risk and go in.

Not only did I find a cute outfit, but I also found some matching accessories AND some sexy, hot shoes! I had SO much fun trying things on and picking things out. It was a whole new experience for me!

The BEST part of the whole experience, though? My sister-in-law, Sheila, being SO happy for me! I think she was more excited than me and even kept exclaiming, "Look at YOU--SHOPPING!" Yeah... look at ME! SHOPPING! It's a whole new world for me, for sure!

Can't...

2010-05-08T13:10:00.001-04:00

It has been a while since I have had anything to say that has felt "blog worthy," but last night while working out with Adam, I had a revelation and a strong desire to share it with anyone who might be reading this.

My inspiration was the word "can't." Last night I accomplished something SO small that most people wouldn't even recognize it as an "accomplishment," but to ME it was HUGE. Ever since I started working with Adam, I have been using the stairs as a regular part of my training routine. We started out only doing a few reps at a time, and believe me, I was not moving fast or with any amount of grace. As time went on, he began asking me to take the steps 2 at a time. This was not easy for me. Hoisting my over 200-pound, 5'4" body up one step at a time was hard enough! Taking the steps 2 at a time I would wobble, bang into the wall, have to grab onto the hand rail, etc. Recently, however, I have been able to walk up 2 at a time with ease. Still, in the back of my mind was a "can't"! This "can't" was that I just knew that I could never RUN up the stairs 2 at a time. With my fear of falling, and my lack of confidence in my athletic ability, I told myself, "I can't ever do THAT"!

Well, last night we spent some time on those damn stairs. All of a sudden, Adam decides that I'm going to RUN up them 2 at a time. Of course, my cowardly self just stands there and stares at the steps, hoping they'll somehow magically disappear or something. All the while, he's behind me saying "You got this...don't think about it, just do it!" (one of his favorite sayings). Well my first two attempts were lame, and I only made it about halfway up before I had to slow down to a walk, but after a while, I was able to make it the whole way at a run (maybe a "jog"?). Adam pushed me into making a "can't" into a "can."

So... that little episode got me thinking about all the "can'ts" that I have now eliminated from my life:

I can't run (I am signed up for my second 5K on 5/22)
I can't fit (I fit in a size 10, an airplane seat, chairs with arms, roller coasters, etc.)
I can't jump (I can do jumping jacks, jump rope, jump up onto a box, etc.)
I can't keep up (Most people have trouble keeping up with me, now!)
I can't do a single pushup (I can drop and do 20 ANYTIME!)
I can't do situps (I can do them on an incline, now!)
I can't live without fast food (other than an occasional salad, I don't eat fast food anymore)
I can't enjoy shopping (I can now try on clothes in the regular stores--SO much fun)
I can't do it (I may not WANT to do it, but I CAN do it!)

What are you telling YOUR self that YOUcan't do? Are you sure? What if someone ELSE told you that you can't? Would you try to prove them wrong? Sometimes we have to have the courage/fortitude to prove our SELVES wrong!

Turn a "can't" into a "can" this week. After all, if you prove your SELF wrong, aren't you still RIGHT?

We CAN do it!

Delicious Food Can Be Healthy

2010-03-10T22:17:00.004-05:00

With a little ingenuity, a delicious and nutritious snack is possible. I had a craving for some pizza and made one for myself out of healthy ingredients that we had in the kitchen.

1 Whole Wheat Tortilla [120]

2T Pizza Sauce [15]

1 oz Low Fat Cheese [80]

2 Slices Turkey Ham [60]

1 Mushroom (sliced) & Red Onion [5]

TOTAL = 280 Calories

Papa John's eat your heart out!

People Enrich My Life

2010-03-07T18:03:00.000-05:00

Before I began this weight loss journey, my body image was linked directly to my self-worth. Society told me my physical shape was unacceptable; I knew this because I didn’t look like the magazine images of perfect women. Everyone else must have agreed because I had few friends and rarely got a second look from a guy (including my husband). Now I know this was not because of my body size, but because I had a low image of myself. I made myself unlovable with my negative thoughts and disengaged attitude. I pushed people away and didn’t make the effort to know anyone beyond a superficial level. It was easier to assume they didn’t like me because I was fat, rather than working to develop a relationship with another human.

I lived in my own world with TV, the Internet and the kitchen cabinets as my companions. I had no need for people, and they had no need for me. A world without people is a lonely place. This journey has taught me that it’s good to work at relationships because people enrich my life. I have learned that if I reach out to others, they will reach back for me. When I share my thoughts and feelings, I am building bridges. If I can get past the physical shape of another person and focus on what he or she has to offer me, I am more likely to listen to what she has to say. However, life without prejudgment does not come naturally; I have to work on it.

I have discovered along this journey that a good quality of life requires more effort than lying on the couch in front of the TV. The less I obsess about food and my body, the more content I am. I have friends whom I can call. I can talk about feeling fat today, losing two pounds and wishing it was five or feeling like I could “eat the Bronx.” The act of reaching out helps break the cycle of compulsive self-medication.

I am no longer “fat” because I can now pass for “normal” in society. Despite my reduced size, I know I am not normal when it comes to food. If I think I’m normal just because I look normal, I’m in trouble. Fat is more between my ears than on my butt. It will be a "forever" struggle, and the minute I think I'm "there" or I'm "done," I will be opening myself up for failure.

Just like AA, I will have to take this journey one step at a time... knowing that the path has only a beginning and no end. With the support of my family and friends, I know that I can keep moving down that road -- I may stumble, but there will always be someone there to help me back to my feet. I am very fortunate and grateful!

Cool Tool

2010-02-28T16:43:00.000-05:00

I'm always looking for new and interesting ways to get my cardio in. One thing I like to incorporate is jump roping. Sometimes I'll jump rope (200 jumps) and then hit the punching bag, repeat as necessary. Other times, I'll run stairs and jump rope...anything to break it up and get the heart rate up without getting bored.

Thanks to Thomas at FT I was introduced to a new rope style that changes the way I jump. This jump rope is from Rogue Fitness and is called an Ultra Speed Cable Jump Rope.

http://www.roguefitness.com/store/product372.html

I you'd like to get a good cardio workout while having a little fun, check it out! For $15 (free shipping), I think it's a steal!!

You are what you eat -- at least I HOPE so!

2010-02-27T22:54:00.000-05:00

I have spent the last 13 months eating the perfect diet: 5-6 small meals each day, good protein and healthy carbs (mostly fruits & veggies) at each meal, plenty of fiber, etc., etc. The results are pretty impressive and should serve as undeniable testimony to the program.

Even with this powerful example nearby, a co-worker of mine has decided that it is time to lose weight by adopting some pretty crazy eating habits. I have watched this person gain a good bit of weight by getting out of control with soda, chips, snacks, etc. Now, to my horror, she has decided that a high protein diet is what will change her course. The last few days I have watched her make her lunch, which is absolutely disgusting--2 naked hot dogs and several HUGE chunks of Velveeta. Ick!

I can't believe that ANYbody would think that this kind of eating could be healthy! Short term it might work, but it will probably get too boring before there is any REAL effect. If it DOES last, clogged arteries and high cholesterol are certain.

Lesson? Let's eat food that looks like it did when it came out of the ground: whole grains, fresh veggies, fresh fruits, etc. They don't call it "mother nature" for nothing, ya'll!

I ate a WHOLE pizza!!

2010-02-21T18:58:00.000-05:00

Shhhh..... don't tell Adam, but I ate a whole pizza for lunch today!

Actually... it shouldn't be a problem, since the whole thing only had about 220 calories.

How did I do it? I made my own.

Here's the recipe:

1 whole wheat tortilla
1-1/2 T pizza sauce
Thinly sliced mushrooms, green peppers & red onions
1 oz shredded mozarella (or whatever you like)
Pam cooking spray

Spray both sides of the tortilla with the cooking spray. Spread a VERY thin layer of sauce on the tortilla and add your favorite toppings. (You'll want to have them sliced fairly thin so that they will get cooked in the short time it takes to bake.) Add the cheese on top (this will hold everything together).

Put the "pizza" in the toaster oven directly on the rack and toast until the cheese is bubbly and the edges of the tortilla start to brown. Remove from the toaster oven and let it cool just a bit so it's easier to cut. Cut it into 6 wedges and ENJOY!!

Add a good size salad with a low calorie dressing and you have an excellent meal.

Move It!

2010-02-14T21:51:00.000-05:00

I work out with Adam every Monday, Wednesday and Friday. On the days I work out with him, my exercise happens on auto pilot. I don't have to think about what to do... I just do what I'm told, and the calories get burned.

But... what happens on Tuesday, Thursday, Saturday and Sunday? I have to figure out for myself what to do for my cardio. We all know the usual:

Jogging Treadmill Elliptical Machine

Jump Rope Swimming

ETC.

However, the best workouts seem to happen when I just build activities into my day and have fun!

This weekend, I went to play in the snow with my friends, Adam and Cameron (AKA Flash). We built a snowman, had several snowball fights, and then went sledding. Riding the boogie board down the hill was a cinch, but the climb back up (especially if done at a run) was a good little workout. The walk to and from our sledding spot was a nice little trek, too.

So, when you're tired of the usual cardio, what do you do to get your exercise in? How do you get YOUR heartrate up? Whatever it is, make sure it's fun and you will burn calories before you know it!

What's YOUR favorite snack?

2010-02-06T19:30:00.000-05:00

People who spend any amount of time with me know that I am constantly eating. That may seem counterintuitive to weight loss, but it actually is not. By consuming a small amount of food every 3 or 4 hours, I keep my blood sugar even and my hunger pangs to a minimum.

So... what kind of things do I snack on? It's not easy to keep my snacks around 250 calories, but I have some favorites that I will share:

-protein shake (frozen strawberries, protein powder, bananas, honey, vanilla, milk)
-mini whole wheat bagel with peanut butter and honey
-2 small apples and 2 light string cheese sticks
-2 rice cakes with peanut butter and raisins
-celery with almond butter
-Greek yogurt with raspberries
-raw almonds with carrot sticks
-cottage cheese and wasa crackers
-2 hardboiled eggs and veggie sticks
-Fiber One cereal with yogurt

Do you have a low calorie snack that keeps you going for a few hours without ruining your diet? If so, please feel free to share it here.

-Red Tornado

D.S.P.!

2009-12-20T21:15:00.000-05:00

If you follow my facebook page, you might see the letters "DSP" show up here and there. Lots of people ask me what it means. Lots of people also ask me what kind of exercise/physical activity I do as part of my weight loss program. Well, the initials are a part of the answer. DSP stands for "Do Some Pushups," which is Adam's constant mantra aimed in my direction. So... do I do pushups? You BET I do!

So... other than pushups, what do I do for my physical activity? Well, here's what a typical week is like:

Monday: Workout with Adam at Fitness Together

Tuesday: Cardio on my own (60 - 90 minutes)

Wednesday: Workout with Adam at Fitness Together

Thursday: Cardio on my own (60 - 90 minutes)
Friday: Workout with Adam at Fitness Together
Saturday: Walk/Run on the Greenway (12 miles)
Sunday: Walk/Run (Sometimes I climb Crowders Mountain)

What's a workout with Adam like? Tough as hell!

The first 15 minutes are cardio (treadmill, eliptical machine, or recumbent bike) on my own.

Next it's 45 minutes of training with Adam. What kind of stuff do we do? Here's a sampling:

Running up & down the stairs

Jumping Rope

Hitting/kicking the punching bag

Stepups (sometimes with weights)

Situps

Pushups

Body weight squats

Planks

Jumping jacks

Squat jumps

Every kind of weight training imaginable

So... if you wanna' get tough and buff like me (LOL), that's the recipe. Who's not too scared to try it out?

NOW... EVERYBODY DO SOME PUSHUPS!

Changing Course

2009-12-12T23:46:00.000-05:00

Hello everyone!

I had the opportunity to IM with one of my facebook friends the other day. He was bemoaning the fact that he's gained some weight and said that he would like to lose a few pounds. He asked me some questions about what I do and said something like, "That sounds like a tough program... I need to start something like that---after the New Year." I told him that there was no need to wait until January and that there was no better time than now to get started (I think I was channeling Adam)!

Today, I had the chance to IM with my friend again. He mentioned that he is following my advice and has started working on improving his health. Interesting how one comment can affect us and help us change course, huh? It's a great feeling to know that I can have a positive influence on my friend, and possibly, even people who I don't know.

Thanks for reading my blog. Since a lot of people are curious about my exercise program, in my next post I'm going to talk about what my daily activities are like. Check back in the next few days to read all about it. In the meantime, DSP (shorthand for "Do Some Pushups!")

New Rule -- Eat More / Weigh Less!

2009-11-30T22:43:00.000-05:00

Lately my weight loss has stalled. I'm eating EXACTLY how I'm supposed to. I'm working out as hard as I can. What could I be doing wrong?

Well... according to Adam, I may not be eating ENOUGH! This is VERY difficult for me to wrap my brain around, but since he's the one who got me THIS far, I'm going to go ahead and trust his advice.

So... the new rule is, "If you're hungry--EAT!"

I got home from working out a little while ago and I was starving (I was actually hungry when I got there). I had some onion dip that I made with Greek yogurt, so I had that with some celery and carrot sticks. This was a good, high-protein, low-calorie snack with about 160 calories. Mmmmm... I can practically feel the fat melting away!

Stay tuned, everyone!

The Universe is Cheering Me On!!

2009-11-28T13:59:00.000-05:00

The other day I had something really nice happen to me, and Adam said that it was the universe cheering me on toward my goal. I seriously believe in that kind of thing, but today something happened that totally confirmed it.

I went for my usual 12-mile walk at the greenway, and was struggling to add some running into the mix. I was about 2 miles from the end of the course when I started mentally beating myself up. I said to myself, "Why can't I motivate myself to run? If Adam were here, he would be able to push me to do it--why can't I do that myself? I really need to get inspired to run again."

Just when I was certain that I would walk the rest of the course, a total stranger walked up to me and said, "Are you up for a little running? You DO run, don't you?" I told her that I DO run, but that I've been recovering from a knee injury and have been trying to add running back into my program. So... we started running and chatting as we did. Turns out, she was visiting from out of town and was out getting her run in as she is training for a marathon in a couple of weeks. We ran the last 1-1/2 miles together and then walked it out a little to cool down. Even though I'm sure she was going slow for me it was all I could do to keep up with her pace, but it felt SO good to push myself.

I'm not sure if this lady (her name is Tara) was an angel of fitness, one of Adam's secret spies, or a total figment of my imagination, but she appeared out of nowhere just when I needed her!

Adam is right--the universe IS cheering me on! Now I just need to answer that call and keep pressing forward!

The Power of Positive Thinking

2009-11-25T12:17:00.000-05:00

My friend and fellow Fitness Together client, Mitch, posted something on my facebook today that really made me feel good:

I still remember the very first time I saw you and thinking "she wont last." Did you prove me totally wrong!!!!! Keep it up Girl!! you look fantastic!!!! You are disappearing in front of us!!

While, in a way, this is not very complimentary, since I have actually "lasted" despite his gut instincts, it actually is a testament to my achievement.

What I told Mitch is that there were plenty of times that even I didn't think that I would last, so it feels really good to have come this far.

So... how did I manage to "last"? Well, I guess it's because at any given time there was at least ONE person who thought I could do it. Sometimes that person was me, but lots of times, even when I had given up on myself, the one person who believed (or KNEW) I could do it was Adam. Other times, it was my husband or my son...everyone has supported me and helped me get this far.

This last part is hard and it seems like I'm scraping and scratching for every pound, but I know I can do it! THAT is the power of positive thinking!

Good Friends Love You No Matter What!

2009-11-24T13:17:00.000-05:00

I have a very good friend...a young man the same age as my son... who recently moved away from Charlotte. I sent him an email and told him to read this blog if he had some extra time. His response truly warmed my heart:

Wow

Just read your blog……not all of it…….its too long, but the first few that come up………..wow. I really didn’t know all that.

Normally I don’t read blogs and I certainly don’t write them, but this being you and seeing how important you are in my life, I couldn’t help but read.

I am so happy you have found your way and made a new life for yourself and your family (real and self imposed included ).

Is that picture really up to date m2 ? The one on the trail? That is crazy :).

You should know though that even though I am happy and ecstatic for your journey and victory my love for you as a friend, mentor, co-worker and mom was always the same, because you are always you no matter what your physical state was or is :)!

I hope though that you finally feel as good outside as you should feel about yourself inside!

XOXOXO your best son

There are many people in my life who have loved me no matter what I looked like or how miserable I was. These are my TRUE friends and family! I love you ALL!!

How It All Began!

2009-11-21T19:42:00.000-05:00

A lot of people ask me how I got started on this weight loss and fitness journey, so I thought I would write it down here for everyone to see AND to remind myself from whence I came!

I suppose the beginning of the end of my life as a fat person began in October of 2008. I was in Las Vegas for and NHRA drag race event and had brought my son, Ken, with me to help with the race and to spend a couple of extra days afterward for a mother-son vacation.

Working the race was exhausting and I was glad to have Ken there with me to do the "heavy lifting" and to help run around and get things done. I was too fat and tired to do much, so I mostly took care of business by directing things from the hospitality hauler. After the event was over, Ken and I continued our vacation and did all the usual tourist stuff. One night, we went to the top of the Stratosphere to ride the insanely scary rides that are on the top. I was SO fat, that I almost didn't fit in one of them... they had to get two people to jump on the lap bar to get it to latch! During the day, we walked around and saw the sights, but because of my weight, my back would get terrible spasms, and I would have to rest.

We had a really good time in Las Vegas, but once I got home, the reality of being fat and out of shape took me right back to my usual depressed self. The more depressed I was, the more I wanted to eat and the less I wanted to do. I basically worked during the day so that I could come home, hold down the couch, watch TV, and EAT myself into a coma. That is what I did... I ate to forget about everything else that I was experiencing. Lonely? Eat. Sad? Eat. Worried? Eat. Tired? Eat. Mad? Definitely eat! That was the vicious cycle that I was in.

Then, one day, I was watching TV and saw the show "Big Medicine," which is about a father-son team who are bariatric surgeons. Most of their patients are there to get gastric bypass surgery. This sounded like the last chance procedure that might finally help me escape my fat girl hell. So... I started learning all I could about the various procedures. I watched anything I could find on TV on the subject, read articles in magazines and newspapers, and did a LOT of research on the Internet. After a lot of investigating, I found a very qualified surgeon in Charlotte and signed up to go to one of his seminars to learn more. As the day of the seminar got closer, I was both nervous and excited. I knew that such a procedure can be risky and I also had some doubt in the back of my mind about my potential success. You see, I had been successful on other diet programs-especially Weight Watchers. 3 years prior, I had gone from 285 to about 215 with the program, but gave up when I hit a pretty serious plateau. With my new job in marketing and all the travel it involved, I had just the excuse I "needed" to gain back most of the weight I had lost. By this time I was all the way back up to 268.5 pounds!

The day of the seminar, something came up at work and I couldn't get out of the office on time: I ended up missing that seminar. Sometime before I had a chance to reschedule, 2 things happened:

I saw a program where Carnie Wilson spoke about how she had had the gastric bypass surgery, but ended up gaining all of her weight back. I thought, "If someone with this much money and fame can have the surgery but end up right back where she started, it could certainly happen to me." I began to think that if I didn't fix the problem (i.e. my addiction to food and my tendency to use it as a crutch), having the surgery would not be a permanent cure. I didn't want to alter my body in such a way that I could never eat like a "normal" person again only to have the results be less than optimal!
I received a direct mail piece from a training facility called "Fitness Together." The postcard showed a lady who had lost 110 pounds through diet and exercise. I thought, "I've had success with food programs before... maybe if I combined that with the accountability of a personal trainer, I could conquer this once and for all.

I knew that such a program would be expensive, and I figured that my husband, Shin, was probably tired of me spending money, trying new programs, and then failing. Here's a sample of all the things that I've tried:

Weight Watchers (4 different times)
Fen-Phen
Jenny Craig
Hollywood Diet
Nutri/System
eDiets
The Best Life Diet

Through all this craziness, Shin put up with the cost and the lifestyle changes, so I really felt guilty asking him to go through it with me yet again. But... he told me that he loved me, and if I wanted to try this Fitness Together thing, he would support me. So, I called, made an appointment for my free training session, and that's how my journey began.

In the beginning, I worked with various trainers at the studio until I finally settled into a schedule with my main man, Adam! He has been the perfect partner in this journey and has seriously whipped me into shape. I don't know how I could have done this without him. 24.5 pounds to go... THIS time I'm going to make it all the way!

Stay tuned...

I'm a lightweight!

2009-11-20T14:23:00.000-05:00

When Shin and I got married over 30 years ago, I probably weighed about the same as I do now, but he was SUPER skinny and weighed less than me. He has since gained about 40 pounds (mostly muscle), but until recently I was about 100 pounds over my wedding weight (yikes)! So... what I'm trying to say is that in our married life, I have never weighed less than Shin (even though he's about 4 inches taller than me).

The other member of my family, Ken, was born when I was 22, and I have ALWAYS weighed more than him.

[INSERT DRUM ROLL HERE]

UNTIL NOW!!!

I have lost over 95 pounds and I am the lightest person in my family! Yay!

Yes... I weigh less than Shin! AND... I weigh less than Ken! I am officially the lightweight of the family!!

I still need to lose 25 more pounds, but it is SO cool to be the smallest person in the house for a change. It's so much fun to try to borrow shirts from Ken and have him say, "I don't have anything small enough for you!"

For someone who was having to wear a men's 3X, it is just unbelievable to me that I now wear a small!

I LOVE my new body!!! Woo-hoo!

The Devil is EVERYWHERE!

2009-11-10T21:58:00.000-05:00

Today I am in a panic because I am tired of being perfect all the time and it is weakening my resolve. I see the devil everywhere I look.

Beautiful Day at Julian Price Park, near Blowing Rock, NC

2009-11-08T19:53:00.000-05:00

What has changed since I've lost all this weight? Well... pretty much EVERYTHING!

However, I would have to say that the biggest change is my ability to lead an active life and keep up with Shin and Ken in whatever physical activity we might like to enjoy. Today was a fantastic day... walking the Boone Fork Trail at Julian Price Park was just the right challenge for me. It was such a nice day and the scenery and companionship was so great that I mostly forgot about my injured knee. There isn't a LOT of climbing on this trail, but it is challenging with tons of roots, trees, rocks, streams, etc. to maneuver. Especially challenging were the multiple times that we had to cross the stream/brook that the trail follows. In some places, I really had to step out of my comfort zone to jump over water or walk across some shaky logs. In the beginning, I was pretty much relying on Shin and Ken to lend me a hand and help me across, but towards the end I was gaining confidence in what my body can do and was maneuvering the obstacles by myself.

I guess having this new body is kind of like going from driving an old pickup truck

to sitting behind the wheel of a Ferrari -- I just don't know how much I can step on the gas and how well the brakes are going to work, but I'm slowly figuring it out. And, just like driving a Ferrari--it's a LOT of fun!

Life is GOOD!!

Size DOES matter!

2009-11-05T22:04:00.000-05:00

When I started this journey, I was a whopping size 24!

Now I'm a size 12! I guess that means I'm half the size I used to be?

God, these last 25 pounds are killing me -- but I will persevere!!

I DID IT!!

2009-10-31T22:42:00.000-04:00

After my trip to Chicago, I am pleased to say that I came home without gaining a pound! How did I do it? Here's the scoop:

Breakfast: The hotel buffet had everything I need. Every day I ate hard boiled eggs,

fresh fruit (pineapple, strawberries, melon, and grapes),

and Special K cereal (no milk).

This was delicious, filling and just the right amount of calories to get my day going.

AM Snack: A protein bar and some dried fruit (apricots or plums) got my energy and blood sugar back on track.

Lunch: The food offered at the event was NOT program friendly, so I took the rental car down to Subway every day and got myself a healthy lunch of roasted chicken salad with sliced apples and water.

PM Snack: Some fresh fruit and a small 50-calorie pack of beef jerky was enough to hold me until dinner.

Dinner: We went to an Italian restaurant for two nights... I ate salad with lemon juice for dressing and for my protein, I had shrimp cocktail one night and grilled octopus the next. Another night we went to McCormick and Schmick's... that was PERFECT! I was able to get a salad and then a trout with asparagus dish that was out of this world!

Exercise: The hotel had a fairly good fitness room, so I was able to get my walking in. One night it got too late to work out there, so I did some pushups, situps, body weight squats in my room.

Anyway... I am VERY happy with the results. Next trip, the goal will be to come home LIGHTER than when I left!

My Next Challenge is NOT About Losing Weight

2009-10-24T11:12:00.000-04:00

Since I began this journey in January, I have traveled away from Adam's reach twice: once when I went to Sonoma with my friends Bob & Tonya, and again when Shin & I went to Peru to celebrate our 30th anniversary. While BOTH trips were great and I thought I was doing my best to stay on my program, I came back with extra weight both times!

This Monday I will travel to Chicago for a 4-day business trip, and I have ONE goal -- to NOT gain weight! I am VERY proud of all of the progress that I have made with Adam's guidance and encouragement, but I have to learn to manage this process even when he is NOT at my side. For now, it seems that every time I'm more than 20 miles away from him I end up failing.

So... I'm challenging myself:

Business Trip to Chicago - paid for by Okuma

Working Out in the Hotel - complimentary

Not Gaining Weight on My Trip - PRICELESS!!!!!!!!

For all my friends who will be in Chicago with me... your support will be appreciated. For everyone reading this blog...pray for me, PLEASE!!

I Love My Friends!

2009-10-16T12:34:00.000-04:00

After several weeks of disappointing results with my weight loss efforts, I posted a quite sad, "woe-is-me" update on my facebook page:

Mindy Chaffee Mikami is still struggling to break the 90-pound barrier! This is ridiculous! I'm SO frustrated, I could just cry...part of me knows it's going to eventually happen, but part of me is on the verge of giving up! Does that make me weak?

Imagine my surprise when I got all these fantastic comments from my friends! I am truly blessed! I love you all!!

Kenny Hill: You need to stop . How many women would love to be in your shoes .Keep doing what you doing :)

Susan Marie: Welchyeah and quit whining...the Melinda Chaffee I know was not a whiner. 90 pounds in 10 months! I would be doing a break-down hallelujah party.

Taj Orr: Don't give up....your doing great, it will break before you know it.

Fennell Hi: No..... the reason why you have done so well is actually quite simple..... it's not that you're doing something "new". The reason why you have done and will continue to do well is that you KEEP SHOWING UP... in the face of pain you SHOW UP in the face of just being tired you SHOW UP in the face of self doubt that we all have you SHOW UP! That's why you will continue on your path and find results because you WILL SHOW UP! Love, success and strength will always and forever be your mate and meet you at the door Mindy. Your strength is awesome and I'm watching and getting engery from it.

Adam Franklin: Well Spoken Fennell. No great feat without great effort.

Adam Franklin: Well, which part of you are you gonna listen to? The one that wants to give up after we've made it 75% to our goal(WTF!!!), Or the one that you and me both share, that will @#$%ing Die!!! Before it gives up, or concedes to failure. It gets darkest right before the dawn. The sun will come up.(Soon)

Mindy Chaffee Mikami: I am SO lucky to have so many amazing friends. I can't believe how many of you took the time to write words of encouragement on my behalf! Fennell is right--my success IS a result of continuing to "SHOW UP," but what I've realized today is that the reason I am able to continue to "SHOW UP" is that I have such an awesome support group in you--all of my friends! I love you all...keep watching closely...you're going to see less of me SOON!

Adam Franklin: That's more like it.

Micho Velickovich: ...and the crowd screams in unison..."Mindy, Mindy, Mindy"

Fennell Hi: :-)

Leslie Hoehne: Just remember - pain is fear leaving the body.

Mindy Chaffee Mikami: Thanks, LH! I think I've heard Adam (my trainer) say that before! He's just full of nuggets of wisdom these days!! Miss ya'!

Adam Franklin: "Pain is weakness leaving the body" It's a marine quote. U were close though. It's OK.

What Does Mindy Eat? [Part II]

2009-10-12T23:39:00.000-04:00

So, in an earlier post I talked about what I eat for breakfast. Since I'm kind of stuck with my weight loss right now, I thought I would use this forum to reflect on my food. For this post, let's talk about lunch. Most days my lunch is some kind of salad. Today was:

Lettuce (about 4 cups)

Mushrooms (about 5 or 6, sliced)

Onions (a little bit, sliced up)

Salmon (3 oz)

All of that with a little bit of fat free salad dressing was about 250 calories. It was delicious AND nutritious, and made for me special by my fantastic husband. I am SO lucky!

Keep rooting for me... I'm still working towards that goal!

75% Done! Yay!

2009-10-08T20:36:00.000-04:00

This week has been very exciting because I've passed the 90-pound mark in my weight loss. Only 30 pounds to go until my goal... the end is in sight!

This week I have also had the opportunity to see some people who I haven't seen in a long time. Most of them were totally shocked and amazed by my appearance. It's been SO much fun to hear all the comments and to have the opportunity to tell everyone exactly how I've accomplished all this.

As always, I am MOST grateful to my trainer and good friend, Adam. He has been there every step of the way and keeps me on track with his special blend of discipline and encouragement. I couldn't (nor would I want to) do it without him!

Keep reading and keep cheering for me...everyone's interest and kindness REALLY helps me to keep going!

Once in a while it's good to look in the rear view mirror

2009-10-05T08:06:00.000-04:00

When you're driving, you mostly keep your eyes on the road in front of you, right? However, occasionally, we know we need to glance in the rear view mirror, too. I think that the same can be said about our lives. We don't want to spend TOO much time dwelling on the past, but a little reflection can be good now and then.

For me, that means that most of the time I have my mind and actions focused on my goal of losing 120 pounds. However, once in a while, I need to think about how far I've come and what it's taken to get here. This becomes motivation to keep going, especially now that the finish line is WAY closer than the starting line.

Adam, my navigator and coach for this journey, always says that there's nothing that two people can't accomplish together -- especially if one of them is God. After running the 5K this weekend, this is what he wrote to me in an email:

Less than a year ago, you had trouble walking for very long, or even worse going up a few flights of stairs..... You just "RAN" an entire (3.1 mile/5k) F***ing Race! Let us not ever let anyone tell us what God can't do!

Load it up Sister!, cause we're about to burn thruogh this final 30! "Let's Lock It & Load It!"

I am so lucky to have such a good friend and motivator. Thanks, Adam, for reminding me to look in that rear view mirror! I've got my foot on the accelerator now... buckle up, baby!

My first 5K!

2009-10-04T12:51:00.001-04:00

Thank you SO much to everyone who supported me in my first 5K race (either by donating money or by sending encouraging words)! A special shout out to my main man Adam for whipping me into shape for this event! Of course, now he is not satisfied with my pathetic time (MY words, not his) of 39 minutes and has set the bar at 25 minutes for next year. Wow! I have a lot of work to do there. Don't worry... that's not a BAD thing... just motivation to get stronger, faster, and BETTER!

The Race for the Cure event was spectacular. I really struggled for the last mile (thanks to the kind planning staff who put an uphill climb at the end), but all in all it wasn't too bad. I learned that I need to eat more (both the night before and the morning of) the event, and that I need to arrive earlier so I'm not so rushed and stressed. But mostly I learned that whenever I set my mind to something (especially with the support of my friends and family), I can do it.

I was especially grateful (and proud) to have my son, Ken, and my husband, Shin, with me at this race. Ken, who can run WAY faster than me, stayed with me the entire time. His encouragement and calming presence really helped. Shin, who can't yet run the entire 5K had his best time of 41 minutes. I'm certain that next year he will run the entire course and finish even stronger.

So... the Red Tornado carved a path in the downtown area yesterday--look out for any leftover debris!

Love to all!

What's in a Typical Breakfast?

2009-10-01T22:58:00.000-04:00

Everyone is always asking me what I eat to support my weight loss program. To start at the beginning, here is a little bit about what I eat for breakfast.

Almost every morning (around 7:00 AM) I eat the same thing for breakfast. On work days, I usually eat this in the car on my way to work. It's not glamorous, but it's nutritious, filling and I like it!

1 ounce of Kashi Heart to Heart (dry... I don't like milk)

110 calories

2 hard boiled eggs (my favorite part is peeling them!)

140 calories

With a total of 250 calories, this gives me some good whole grain carbs and ample protein to get my day going.

What Does Mindy Eat?

2009-09-30T22:48:00.000-04:00

So... a lot of people are curious about what I eat in a day... obviously it is an important part of my weight loss effort.

When people see my success, I think they hope that I have some magic answer to how to lose weight. There's no magic pill, no potion... just hard work and dedication to the program. Check it out:

IMPORTANT RULES

1. Eat 5 or 6 small meals per day
2. No less than 1200, no more than 1300 calories per day
    (most people would eat more, but THIS is what works for ME)
3. Don't go for more than 3 hours (4 max) without eating
    (except for night while sleeping)
4. At each "meal," be sure to consume both carbs AND protein
5. Carbs should be complex carbs (fruits & vegetables)
    with occasional whole grain foods
6. Each meal should be around 250 calories
7. Make sure to get a good variety... the more different foods
    you eat during the day, the better
8. Write down EVERYTHING you put in your mouth

In my next post(s), I will share some entries from my food journal - stay tuned!

Good Workout, Good Friends, Good Remedies

2009-09-28T23:04:00.000-04:00

It was great to get my first workout in after being sick. Cardio is hard because it feels like I've borrowed lungs from an 80-year-old chain smoker! I just hope they get better before Saturday's 5K.

Thanks to my friends Michelle and Adam for sharing their Wellness Tea with me (and saving me from having to make a trip to the dreaded WalMart)! To anyone who might be suffering from a cold...I highly recommend this remedy. It is SO soothing and warming that it REALLY works!

Also, thanks to Adam for letting me try boiled peanuts for the first time in my life. Everyone in my (Yankee) family had told me that they are disgusting, but I must say I think I like them. After all the weird stuff I've eaten while in Japan (squid, octopus, crickets, etc.), who am I to turn my nose up at boiled peanuts? To all you Yankess who have never tried them, they are definitely worth a taste!

Back in the Saddle Again

2009-09-27T22:34:00.000-04:00

I'm SO happy to be feeling better today! I actually got a good little walk/run in this morning. I was only planning on walking, but some of the downhill sections were too tempting and I started running. It felt so good to be outside in the mist...not many other people were out yet, so it was nice to enjoy the cool quiet morning. How lucky am I?
( ^_^ )

Feeling Better!

2009-09-26T18:39:00.000-04:00

Seems like it was a good idea to stay home from work yesterday, because I'm feeling quite a bit better today. I'm still a little sniffly, but thanks to the home remedies of Adam & Michelle, I'm feeling a TON better!

Tomorrow, if I feel better, I might even try to go for a little walk. I have to get back up to full power so that I can run next Saturday -- I can't believe the 5K is only a week away!! Yikes!!

Positive thoughts, everyone!

Down, But Not Out

2009-09-25T18:51:00.000-04:00

After all this hard work to be healthy and fit, the universe has decided to throw me a little curve ball. No big deal, but I've got a cold, which totally sucks! Not only did I have to miss work today, but I also had to give up my workout with Adam this evening. Maybe this is God's way of telling me to rest a bit??

With very strict instructions from Adam & Michelle, I am on my "get-better-quick" regimen of Bolthouse Farm C-boost Fruit Smoothie, Cold-Eeze lozenges, and Alka-Seltzer Cold remedy. I actually DO feel better, so I guess they know what they're talking about!

The BFTM (Before Fitness Together Mindy) would have been happy to have an excuse to hold down the couch, but the new me is just pissed that I can't work out and that I can't be active. Wow! How my life has changed, huh? Possibly, THAT is the lesson I'm supposed to learn...

Now, since I can't do any, everybody go DO SOME PUSHUPS!!

It's Official

2009-09-24T21:09:00.000-04:00

Last night when I wandered into Fitness Together for my Wednesday night beat down, there was a signup sheet for the Komen Race for the Cure and unbeknownst to me, someone had already signed me up. Fortunately, I've been looking forward to running in an actual race, so I was glad that my name was on the list.

Today, I went online and registered for the competitive 5K. I'm SO excited to do this! I never thought that I would be the kind of person to go out and run, and now I'm actually going to participate in a race!!

If you would like to support me or just keep track of my progress, you can visit my personal race home page at:

Mindy's Komen Race for the Cure (Charlotte) Page

Thank you to everyone for your support and encouragement!

Sometimes the Truth Hurts!

2009-09-23T22:17:00.000-04:00

So... in an email to my fantabulous trainer, Adam, I made the offhand remark that [with all the working out and effort my program requires] sometimes I feel like I don't have a life. This evidently hit an extremely raw nerve with trainer man, and he went off on me (via email).

Here is the "love" I found in my inbox when I got up at 5:30 am (keep in mind that it was midnight when he wrote it):

What do you mean? You don't have A life? Perspective check!!! You have a good job, a nice husband & son, a nice home, YOUR HEALTH!!!, and a Trainer and friend that will do "whatever it takes!!! for you to succeed. Those 2 miles of walking and 3 miles of running shouldn’t take you a lot over an hour, which there are 24 of in every day, and all I ask for is 1 maybe 1 & change then the rest is yours (with healthy eating) to enjoy the shit out of! because if you didn’t notice you’re packin' 90 less pounds of ass!, and can go to Peru and climb giant mountains only to say, "it wasn’t that bad".

No Life! Really?! Flash back a year, then compare now to then. No Life!? Then flash ahead to the end of this year (god willing) when you weigh in the 150's or below and you feel and look the best you possibly ever have, and you’re sportin' all your little dresses and outfits, and everybody is exclaiming holy shit! not only because you've lost that much weight but you look good to boot!

Ohhh! and goodness forbid you actually, maybe, F***in', possibly, enjoy going down to the greenway on a beautiful evening for a good walk and run to enjoy the outdoors, your health, your new found fitness and energy, and possibly please your trainer with some double ocho's, ETC., F***in' ETC.!!!

No Life?...Really?...or could it be that what you just read made you realize how much your life f***kin' ROCKS! and will even more so upon the completion of our task. 1 hour!, and change, at the most! out of 24! and it's what you do in this (horrible), (retched), hour that makes the other 23 of damn good quality, and your gonna say aaaannnnhhh "I feel like I don't have a life". WTF!!!

I just broke my hand from smacking the BullShit Button so hard!

Your apology is accepted in advance.....NOW DO SOME PUSH-UPS!!!

Nothing he said was news to me... just things that I had conveniently pushed to the back of my consciousness. Reading his tirade, I started to think about those who have serious health challenges (some are wheel chair bound or have other issues that keep them from being as active as they would like). How lucky am I that I can move my body and enjoy this gift of health? Yes... I have a life... a BEAUTIFUL life! I am eternally grateful to Adam, my husband & son, my friends, my family, and everyone who blesses me with words of encouragement and praise. I couldn't have made it this far without this support, and it is that support that will get me through this last 30+ pounds I need to lose.

Please keep following me on facebook, reading my blog, and cheering for me on this fantastic journey. I love you all! Even "Mr. Cranky Pants," Adam the trainer man!!

Meeting the Challenge

2009-09-22T20:48:00.000-04:00

So... yesterday Adam challenged me to up my game on my non-Fitness Together days. The Mikami boys showed their support and came out with me! We walked 0.8 miles (to the entrance of our neighborhood), ran 5K (approximate distance from http://www.mapmyrun.com/) and then walked the 0.8 miles back to our house. Shin can't quite keep up with Ken and me, but he completed the course and managed to get the 5K in with some walking breaks. Mad props to Shin for not giving up!

When we started running, Shin said he expected to see me take off at the pace he had seen when I first began my running program, but was surprised that my pace is quicker than he had seen before. That may be true, but this run was the most difficult I've experienced so far. I'm used to running at the Greenway where the trails are nice and flat. Who knew that Ballantyne Commons Parkway was so hilly? The last hill at the end of our run was absolutely brutal.

Ken stayed with me the WHOLE way and even played the part of Adam at times. He was saying things like, "The hardest part is done now... it's all easy from here." and "You can do it... just keep your pace and your breathing in control." What a GREAT son and awesome teammate he is!! I love him SO much!

Fantastic ending to a fantastic day! The three of us decided that we are FIT and FABULOUS FOREVER!

Time to Kick it Up a Notch

2009-09-21T22:02:00.000-04:00

After a weekend at the track and no intentional exercise, the results are as expected -- stalled at -87 pounds! Now comes the edict from His Royal Highness, Adam the Trainer Man -- on my off days during the week (Tuesday and Thursday) I am to run 5K and then work up towards 8K on the weekends! Are you KIDDING me? Of course I'll moan and groan and bitch and complain, but I know that I'll do it. For some reason, I feel compelled to do whatever Adam says. Maybe it's because I'm paying good money for his advice? Maybe it's because I know he knows what he's talking about? Maybe it's because I know he really cares about my success? Or maybe, just MAYBE it's the $HIT-EATIN' grin he gets on his face when he says, "If you're scared, you don't HAVE to..." God, that pisses me off!!!!! Regardless.... I guess it's working, so we'll call it "all good!"

Great Day at the Track

2009-09-19T21:05:00.000-04:00

Today was a GREAT day at the ZMax Dragway with all of my Okuma friends. While they were tailgating and eating hot dogs and hamburgers, I was eating my fat free tuna salad and fruit! Isn't it funny how when you're eating healthy, other people look at your food and say, "Boy, THAT looks good!"? Don't they know I would KILL for the big juicy burger they are cramming into their mouths? Don't they know that the smell of the grill is just about unbearable? Sometimes I feel like a recovering alcoholic! Food is definitely my nemieis!

Getting Started

2009-09-19T08:30:00.000-04:00

Welcome to "The Journey of Red Tornado!" What is "Red Tornado?" That is the nickname that my friend, Mitch, gave me. He and I both workout with Adam at Fitness Together, and after he started calling me that, it was SO appropriate that it just stuck!

So far, I have lost 87 pounds, and have about 33 to go. I have a feeling that these last 33 are going to be almost as hard as the first 87, so I'm hoping this blog will serve as self motivation.

Feel free to contribute, comment, or just follow my progress!