Stop Counting Calories!

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

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:

1. 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.
    
2. 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.
    
3. 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!

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

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

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...

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

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

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

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!

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!!

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!

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?

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