The Olympic "Bod"

It's Day 5 of the Olympics and I'm only 1 day behind (I have all of today's coverage recorded).  I've seen so many sports.  I have to give NBC kudos, especially the coverage on their "alternate" channels (Bravo, MSNBC and other cable channels).  Those channels cover sports that might not be so popular  (equestrian, judo, white water rafting) and full length games (soccer, basketball, volleyball).

While I've been watching these sports, I've noticed that there is no "prototype" Olympic athlete.  Women athletes vary by sport - gymnasts are very short (I saw a Romanian girl who is 16 and 4'7"!), while beach volleyball, indoor volleyball and basketball players are very tall.  Women swimmers are bulked up above the waist with thick necks while the rowers and bikers have rock hard legs.  Women weight lifters are . . . umm . . . square.  They are short and built like barrels.   Just sayin'

Men seem to have more similarities.  All appear to be very muscular.  The gymnasts are strange looking, with huge shoulders and legs on short little bodies.  Basketball and volleyball players are just too tall.  Water polo players have amazing bodies but faces like hockey players, and swimmers . . . even when they lose they look good.

Older athletes can be found in sports that feature specialized skills, like archery, shooting and equestrian events.  The average age of the human equestrian competitor is 40, while the horses average about 13-15 years old (which is not a young horse).  Men and women compete against each other.  Sometimes I wonder how much skill and stamina is the horse and how much is the rider.  About the time I start to compare riders to dog trainers, I see a picture of the equestrian cross country.  BTW, that's a woman, and no, she's doing exactly what she's supposed to be doing on that course.

All kidding aside, I've seen some great Olympic moments - the American women winning the gold medal in team gymnastics; Michael Phelps winning his 21st medal in the 200 freestyle relay; the British men's team winning a bronze in team gymnastics; the American girls who won the synchronized diving silver medal; and the astonishing beauty and difficulty that was the equestrian cross country event.

Yep, I'm loving it.  I don't think too many people are geeky Olympic junkies like I am (except for my friend Linda), but I hope you're all enjoying it too.  We still have another whole week!

cindy

Fit Friday - You Gotta Have A Plan!

I'm learning that it's not enough to say "I'll lose weight" or "I'll exercise more."  Those are great resolutions, but with no execution of the resolution you've got no solution.  Enter - a plan!

More than half Most Almost all of what I write here is encouragement for me.  I'm certainly not in a position to be speaking from a place of knowledge.  Having said that, a plan is in order - for me or whoever wants to be successful in getting healthier.

It takes 3 weeks or more to develop a habit.  Until then, you probably need a strong routine.  For exercising, it means scheduling a specific time each day during the upcoming week when you will exercise.  In fact, you should also plan exactly what exercise you will do.  Hopefully, after the 3 weeks of the routine, you will be in a place where you will know when and how to exercise regularly.  I'm still waiting for that to happen.

With weight loss for me, it's all about accountability.  I need to weigh myself every day at the same time.  I know many people strongly discourage that, but for me, if I don't do it every day I won't understand and recognize that the extra helping of mashed potatoes I ate yesterday resulted in the extra pound today.  It can also go the other way - that hour on the treadmill resulted in a bonus pound loss.

Most importantly, you need goals.  The long term goal of 30 pounds by next November is great, but how do you get from Point A to Point B?  How do you know if you're on track?  I recently sat down with a calendar and determined how much weight I wanted to lose.  I don't have a particular timeline - a class reunion, a wedding, whatever, so I don't have a specific date that I need the weight gone.  I do know that I wanted to take a slow, sensible approach (especially after a stint on HcG).  I figured that for the first half of my weight loss I could do a rate of 2 pounds per week (which is pretty ambitious over time), but the second half I would do at 1 pound per week.  I figured out how long it would take me and marked the ultimate deadline on my calendar.  Then, I wrote the goal weight for each week on the calendar.  Now instead of thinking that 6 months is a long way off, I know I need to lose 2 pounds before next Tuesday.  Every "Tuesday" I plan to mark down my actual weight under the goal weight for that week.  If I'm ahead (I lost 3 pounds instead of 2 this week), I just got a cushion!

The same is true with exercise.  (I'm really paying attention to my own advice here.)  Identify the days this week you will go to the gym and the time.  Initially don't worry about what you do there or how long - just GET THERE.  Later you can set the goal for time and exercises you will do each time.  Finally, you can just identify the number of hours per week you need to exercise - how much cardio and how much strength training.

Wow, I have a lot of work to do.  Get out that calendar and get a plan!

Don't forget to check out the Fit Club every Monday for more inspiration.

cindy

Fit Friday - Find Your Thing

While we've been here in Hawaii, I saw this add on TV.  It describes me to a "T" and I love her final choice for exercise.  I think it's mine too.  The rest of the commercial speaks for itself.  Maybe it will speak to you too.  (You will probably need to buffer this video and make it full screen to get the best view.)

Don't forget to find your motivation at the Fit Club every Monday.

cindy

Is Your Reality Me-Ality?

If you're sucessfully losing weight or just getting in better shape, you may have the problem of shopping for new clothes.  If you're in the (slow) process of losing a lot of weight, the problem is exacerbated by not knowing when to buy new clothes.  Either way, it is often difficult to know what your new size is.
There is an amazing new service called Me-Ality.  It's a screening device you step into and in 10 seconds it takes over 200 measurements of your body.  Why in the world would I want to do that? you might think.  This machine matches your measurements with actual clothing brands, styles and sizes!  Best of all, the service is free at the mall.
The bad news is that it is only in a few locations (Pennsylvania, Chicago, Atlanta, Fort Worth and the Phoenix area). Lucky for me I live in the Phoenix area!  I can't say I've tried this yet, but I definitely will soon. (I'm holding out for a smaller size, buy when I do it, I will blog about it.)  I can't wait to find the perfect pair of jeans waiting just for me!  I bet I'm not the only one who would like to try this.  If you are not close to one of the locations, you can check it out online at www.me-ality.com.  You probably won't have to wait too long because they are expecting to have 400 more in the next year.
How's that for motivation?

cindy

Fit Friday - One Day at a Time

I'm in an intentional holding pattern right now, just trying to maintain what I've lost for a while before I continue on down the road.  I should be talking more about exercising, but I'm still stuck on food.  I've had a couple days now where I haven't been eating as I should and I have gained a couple of pounds.  (This is why I weigh myself every day so it doesn't get out of hand.)

A friend of mine who has lost about 100 pounds recently put about 40 back on.  It's hard to watch that, especially when I remember how she worked out like a fiend to get that weight off.  She's getting back on the wagon, though, so I think she's a great example.  I have this success/failure mindset - if I haven't completely succeeded, I've totally failed.  This is a dangerous game in weight loss.  I'm trying to address this head on and stay positive.  As I told my friend, this weight gain is not a failure, just a temporary setback.  That sounds so much better.

With Valentine's Day and my husband's birthday, it's been tough not to eat lots of sugar (my cryptonite).  If it's there, I eat it and I feel compelled to eat it so it won't be there anymore.  Hmmm, two problems with this:  (1) I have an issue with "wasting" food; and (2) I have made myself the human garbage disposal.  So many of us grew up with the "clean your plate" mentality, it's just painful to throw things away until they turn green in the refrigerator (although I've never seen sweets do that at my house).  Those poor children in Bangladesh may be starving, but they definitely won't be eating that leftover cake in my refrigerator!  The first problem leads to the next - eat it so it will go away.  This causes binge eating for me - not good.  I think I need to practice throwing away sweet things and then escort them out of the house into the curbside garbage can.

This is all part of the process for me - understanding why I do what I do and addressing it - one day at a time.  After all, there are no failures, only setbacks.

Have a great week and be healthy!  I'm linked up at Fit Club.  Visit there on Mondays to read all of our stories.

cindy

Fit Friday - The Clothes Connection

This week I finished my first week (second round) of HcG shots and 500 calories a day.  Just like in the first round, I experienced a precipitous drop in weight (which I know won’t be sustainable over the next 2 weeks).  I’m getting closer to a weight I haven’t seen in over 16 years.  Other than the obvious health benefits, the most exciting part of this has been the clothes.

I haven’t purchased any new clothes yet, but I am rediscovering clothes I have been storing (waiting for “some day”), as well as a few items I purchased a while back that never did fit or were too tight to wear in public.  This has been so much fun, especially because there are some items I don’t remember.  It’s like shopping in your own closet.  There are some things that are out of date, like that bright raspberry colored suit with long pleats, so those are going.  I’m also fortunate that my sister has also been doing HcG and has passed on a lot of her clothes, especially the casual clothes I will need on our upcoming trip to Hawaii. 

Now comes the confusing (but happy) problem:  when do you buy new clothes?  I’m pretty much at a point that my work clothes are starting to look silly because they are so big.  However, I still want to lose about 20 pounds more, so I don’t want to spend a lot of money on things that will be too big in a month or two.  For now, I’m going to try to stick it out with what I have as long as I possibly can.

Clothes can be such a great motivator, both to lose weight and to see where you've been.  I don't want to be someone who has clothes in 5 sizes, but I may keep a couple of things just to see where I've been (and hopefully to take that picture where you hold out your "fat jeans" out in front of you :)  I'm keeping in mind that they're not the only reason to lose weight, but it is the immediate gratification.

On the exercise front, there’s not much going on and that needs to change before I’m on stabilization in two weeks.  Maybe I need to visit that gym place . . .

Happy days!

cindy

Fit Friday - Crossing the Gorge

It's been a very busy week and I'm sad to say there has been no exercising going on here.  I started round two of the HcG diet on Monday.  The protocol requires that the first two days of the diet you take the HcG shot but you have to GORGE yourself.  That's right, eat as much as you can for two days.  Sounds like a dream, but is a bit gross and exhausting.  So here's lunch on Tuesday:

Boy, that was good, but I hope to never consume that much food in one sitting ever again!  As a contrast, starting Wednesday through the next three weeks I will be eating 500 calories a day.  On Wednesday for lunch, I ate raw spinach with a little bit of balsamic dressing, 100 grams of skinless chicken and an apple.  I wanted a picture, but probably consumed it so fast I couldn't.  I've lost 5 pounds in 2 days.  The results are great, but this is a down and dirty diet not for the faint-hearted.

I plan on doing some limited exercise during the next 3 weeks and finish the 500 calorie thing on my birthday in three weeks.

Wish me luck!

cindy

Fit Fridays - Tracking

This is my first Fit Friday, which is my way of offering an update of where I'm at in my efforts to have a healthier life, as well as some little advice I can offer from my previous experiences.  Today I'm offering the best advice I can give as a start.  You have to keep track.  You have to track what you eat, how much you drink, how much you exercise and how much you weigh.  It sounds easy, but I've found it to be one of the hardest things I have learned to do.  Kim from The Fit Club has already written a post on a phone application she uses to help her.  You can read about it here.  I use a website and mobile app called Sparkpeople.  Back in November, I wrote a post about Sparkpeople.  Please check it out here - there are 10 good reasons why you should try Sparkpeople.

Good luck - be well!

cindy

It's a Fit Life

Anyone who reads my blog knows that I have been in a weight loss journey since October.  I am just finishing the stabilization phase after my first round of HcG shots.  I'm a little over where I should be, but I have been maintaining a fixed weight.  Next week I start round two.  I wasn't sure I was going to do another round, but knowing I could lose up to 20 pounds in less than a month (if I'm strict) is too enticing, especially because I would see a weight I haven't seen in more than 10 years.
In the meantime, Kim from "It's a Crafty Life" has started Fit Club so bloggers can offer support and suggestions for each other to get healthier in 2012.  I'm excited to be part of her effort.  There's still plenty of room on this bandwagon for anyone else who wants to join.  I'm going to be doing "Fit Fridays" to show my progress (even if it's only to myself) every week.  If you want to see more suggestions and maybe inspirations, come on over!




cindy

Adventures in Weight Stabilization

O.K., I had to change the name or I would end up with Part 125 of "New Adventures".  My HcG course (Phase 2) is over and I'm happy to say I lost 34 pounds!  I'm not done losing weight, but now I have to go through 6 weeks of "stabilization."  That involves staying within 2 pounds of my current weight (over or under) for the next 6 weeks.  This is where the real challenge begins.

The important part of stabilization is learning the basic formula for losing or maintaining weight (especially for those of us who struggle with the up and down parts).  That formula is simple - balance the number of calories consumed with the number of calories burned through exercise.  Simple enough, right?  Yeah, sure.  If that were the case, I would be a very rich woman because I could solve the biggest loser of a problem with a simple formula.  But it is just that simple.  Now I need to learn it.

The rules of this stage are no starches or sugar, keeping the fat intake relatively low (about 22 grams per day) and watching the glycemic values of certain fruits so I can stay away from things like bananas, grapes, raisins and a few others.  I need to keep the water intake up too.  I have to figure out how many calories I want to eat each day, in large part based on how much exercise I'm committed to doing.  I'm not a big exercise gal.

I'm excited and intimidated at the same time, but I'm also loving the fact that I'm in different clothes now and looking better.  Keep up the positive thoughts and prayers - it's going good so far!

cindy

New Adventures Part 4

I'm now about a month and a half into this weight loss journey and am happy to report that as of today I have lost 30 pounds!  I'm very excited about this milestone, especially as it comes the day after Thanksgiving.  It wasn't nearly has hard as everyone thought it would be for Thanksgiving - after all, 500 calories in a day won't even get you past the sweet potatoes and stuffing.  But I went into it knowing I couldn't eat any of those starchy foods, so I was happy to join the family eating a little turkey breast, broccoli and jello (sugar free).

I have a little over a week to go with the HcG shots, then it's time for "stabilization".  That's the 6 week period where you can't gain or lose any more than 2 pounds from your base weight.  I have to admit I'm really not looking forward to this phase.  First of all, I want to keep losing weight, with or without the shots.  My "base weight" isn't going to be my ultimate goal weight and I want to keep moving.  Second, in this phase I will have more choices for food and I need to incorporate exercise.  You know, it's so much easier to stay focused when you don't have to make food choices or schedule exercise into the day.  So maybe I should be happy about 6 weeks where I can learn to balance food with exercise, while still negotiating the holiday season.

Anyway, I'm very happy I cleared the first big hurdle of the holidays - Thanksgiving.  Bring on Christmas!

cindy

Loving Me Some Sparkpeople!

`Have you checked out Sparkpeople??  This has to be one of the best weight loss sites on the web.  There's so much to say about it but I'll give you ten of the best reasons:



1.  It is completely FREE.  No, really, it is completely free.  It costs nothing to sign up and you never pay a thing.
2.  It is NOT a diet site.  It does not encourage you to pick a "diet," but one is available if you need it.  Mostly it is a support site with great tools to help you.
3.  You can track your weight, food and fitness levels, as well as energy, measurements, goals or anything else.
4.  There is a huge community of people, both local and groups with common interests where you can participate for advice, support or ideas.  There are message boards, blog opportunities and a place where you can create your own page.
5.  Sparkpeople has workout plans, exercise demonstrations, reports of your activities and suggestions for improving your calorie to exercise balance.
6.  There are great articles on health, fitness, recipes, nutrition, motivation and lots more.
7.  You can motivate yourself with streaks, challenges, group activities, spark mail and emails (only if you want them) and stages of weight loss/improved fitness/increased wellness and health.
8.  There is a mobile application to track food, fitness, weight, water consumed and give you reports about the same (oh yeah, it's free too)
9.  The site was started by a guy who approaches weight loss, increased fitness, wellness and lifestyle with a practical and easy methodology (balance calories consumed with the amount of exercise done)
10.  Did I mention it's FREE??

Free Online Diet Plan at SparkPeople.com

I can't say enough about this website.  If you are interested in a place where you can get practical advice, support, a place to track your progress and a never ending supply of information, Sparkpeople is like no other place on the web. By the way, I was not compensated (or even asked) to recommend Sparkpeople.  I just believe in it.

cindy