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March 2007
Walking - Walking - Walking - Not Walking
The Atlanta Journal-Constitution
Walking is a natural thing that most of us do everyday. We walk through out our homes, at work, shopping, and the grocery store. Which I do all of those things. My problem is I can’t make myself get out and start walking for fitness on a regular basis.
I have had horrible pain in my knees - diagnosis with tendonitis. Although PT, acupuncture, prescription meds, supplements, hot and cold treatments, and stretching exercises have helped tremendously the pain flairs up 2 to 4 times a week.
My excuse for not going out and just start walking has mainly been my knees, but the others excuses I tell myself is: • I see a trainer for boxing lessons and then another for the AJC challenge. I am doing enough; I don’t have time to squeeze in walking. • I really do not like walking • I hate getting up early or I am too tired in the evening • I don’t want to do it by myself • I don’t want to do it with someone
I am intelligent enough to know that they are all just excuses because I went out and bought: (but all still in their packages or boxes) • Reflectors (to walk in early morning or late evening) • A pedometer to track my miles • New walking shoes and new socks • A head band
I even clocked the distance from my home to my church and it is exactly one mile so I figured that would be a great start for me to walk in the mornings. But I haven’t taken the first step.
What is my mental block? I think plain fear of failure. As most know my goal has been to walk the ½ marathon on Thanksgiving Day. I have told a few people that I could kick myself for publicly announcing that as my goal because of the pressure. The truth is I am scared I will fail and not reach my goal. Therefore I fill my mind with all the excuses so I do not have to worry about failing if I do not get started
My bosses signed up for the Peachtree Road Race so I did as well - I figured it is half of what my goal is, and we will be doing a walk for Autism which is 3 miles.
I want my goal to remain the same but I need motivation and suggestions. What can you suggest to help me take the first step to reach my goal?
Permalink | Comments (15) | Post your comment | Categories: Laura
Small things add up to big motivation
The Atlanta Journal-Constitution
The other day I walked into my closet and decided to put on a shirt I hadn’t been able to wear in quite some time. I almost got rid of it awhile back because it depressed me to see it and know I could no longer wear it. But it is cute (and still in style!), so I didn’t. Anyway, imagine how I felt when I could put it on and look good in it! Then I got to work and the first person I saw said all my hard work was paying off and I was looking better. Boy, did that feel good. I stood taller and prouder all day! These kinds of things keep me motivated!
This week, I am going to the trainer 4 — count ‘em FOUR — times. Whew! My muscles and heart have never worked this hard! But it feels good. Today Kelly really pushed me to see what I could do, and I feel that I did not disappoint him. He seemed excited about my progress — another motivator!
Soooooooo…. I’ve got breakfast down pat. I’m great on my mid-morning snack. Eat a healthy balanced lunch. Then it’s off to the trainer or to do some cardio. Then home. That’s when things fall apart. I’ve tried eating various healthy snacks at this danger time, but some days, one snack leads to another and then another….you get the picture.
Any ideas on dealing with the “5 p.m.-tired-hungry-gotta-eat-NOW
-but-dinner-is-still-half-an-hour-and-a
-whole-lotta-effort-away” blues?
Thanks for any ideas!
Permalink | Comments (7) | Post your comment | Categories: Jennifer
Good Form Counts!
The Atlanta Journal-Constitution
You go to the gym to stay strong, fit and healthy. You don’t imagine as you are doing crunches on the ball, free weight bicep curls, or lunges, that you may be hurting yourself or creating micro trauma that could add up to an injury over time. But this is the potential if you are not focusing on your form and assessing the risk to benefit ratio for each exercise.
Most people over the age of 30 have some sort of nagging joint injury, postural issue or other medical condition which demands a customized strength training routine to make the most of your visits to the gym and assure you are improving, not injuring, yourself.
Seeking the advice and instruction of a physical therapist, exercise physiologist or other healthcare professional to help you plan and implement your fitness routine is a wise decision. While it may seem costly or timely to invest in a customized program and instruction on form, it is sure to pay off in the future by preventing injury and maximizing results.
Has anyone experienced injuries in the gym due to poor form? Has anyone benefited from good instruction and customized fitness program development?
Permalink | Comments (1) | Post your comment | Categories: General Fitness
Metabolic Disorders, Part 1
The Atlanta Journal-Constitution
You live in a society that tells you that you are supposed to be a certain weight. You have diet- takers and supplement-makers that tell you they have found the single secret to weight loss. They don’t tell you that what they offer may actually cause you to become unhealthier and cause you to gain more weight later. For them, it is in the name of profit.
However, even when you are incorporating the things you are suppose to (such as proper diet and exercise), your progress may not be as good as you may like. It is possible that you may have a metabolic disorder. Let’s discuss a couple of these disorders.
1. Polycystic Ovary Syndrome (PCOS)- In case you haven’t figured it out, this is a condition that only affects women. There are also some other conditions I will mention that may affect women only or more often, but let me stick to the subject.
PCOS typically occurs between the ages of 20 and 40 years of age and it is believed to affect as many as 5-10% of American women. The cause is not exactly known. How PCOS got its name is from the condition that is developed from the hormonal changes that take place in the female body, which is small, benign cysts that appear on the ovaries. The hormonal changes are an increase of male (androgenic) hormones (e.g. testosterone). As a result of the hormonal changes, other changes may take place as well. Here are a few:
*Fewer Menstrual Cycles
*Abnormal Vaginal Bleeding
*Excessive or Abnormal Hair Growth
*Depression or Mood Swings
*Increased Abdominal Body Fat
The last change is the one that I want to focus on, as it relates to “losing weight.” If you have this condition, you find that is very difficult to lose weight without the right treatment. Because the symptoms are similar to Type II diabetes (PCOS can lead to diabetes), some of the same treatments are used. If you have any of the conditions mentioned, then I highly recommend seeing an endocrinologist for proper analysis. Click here to learn more- WebMD Health
2. Metabolic Syndrome- Metabolic syndrome appears in about 1 of 4 people in the U.S. It can affect men and women at all ages, ethnic backgrounds, etc. Some of the symptoms are also similar to Type II diabetes. However, to be more specific, here are some of the conditions: * High Triglycerides (> 149 mg/dL ) * Low HDL (“good”) cholesterol (men < 40 mg/dL, women < 35 mg/dL) * Low Energy * Fasting Glucose (>109 mg/dL) * Resistance to Insulin * Higher than recommended abdominal body fat Some of the treatments for Metabolic Syndrome are also the same as Type II diabetes. Once again, this disease also makes it difficult to lose weight without proper treatment. Click here learn more- Metabolic Syndrome — Topic Overview
Interestingly, these disorders are considered to be preventable. Just like Type II diabetes, if you begin a consistent diet and exercise program at an early age, you are far less likely to develop these disorder. Just as important is if you develop these disorders the best form of treatment besides using drugs is diet and exercise (go figure). Next week, we’ll discuss hypothyrodism and hormone replacement therapy.
If you’re someone who has been diagnosed with PCOS or Metabolic Syndrome, please share your experience and thoughts.
Permalink | Comments (0) | Post your comment | Categories: Health, Weight Loss
I control the bad and good influences in my life
The Atlanta Journal-Constitution
I have two friends that I eat out with more than any other friends. We are a Bad influence on each other, nutritionally speaking. This week I told them when we eat together we ALL have to eat healthy. We had our first good influence meal at Signature 52. All entrees are less than 500 calories, everything is baked or grilled. The desserts were all around 200 calories and are served in a double shot glass. 200 calories fit in a double shot glass?!?!? WOW! Can you imagine how many calories are in a normal dessert? It made me think how many calories I have eaten in desserts over the years. The food was delicious, reasonable price, very nice atmosphere. I highly recommend it!
Other bad influences in my life are the people who say one time drinking caffeine or eating fried food won’t kill you go ahead you will go back on track. Although I know it only takes one time to go back to eating unhealthy and I know my way of thinking; one time didn’t kill you surely one more will not either, then again and again.
Another bad influence in my life are people dear to me who worry that I took on too big of a goal to walk a half marathon, that I quit caffeine and fried food (also chocolate) cold turkey and it isn’t good to do it that way. The ones that tell you if you don’t meet your goals or go back to eating unhealthy it will not change the person you are inside. Hmmm interesting isn’t it? I hope as my outer appearance changes, psychologically there will be great changes as well.
The good influences in my life are the people that allow me to see that I am succeeding in this challenge. In three weeks I have lost 10lbs which by the healthy standards is great. I would like to see 10lbs weight loss each week. Wouldn’t a lot of us? When I mentioned this to a friend she said next time you go to disco Kroger pick up two 5lb bags of sugar and walk around the store carrying one in each hand, and then you will realize how important the 10lb weight loss is. She is right - it helped!
Other good influences in my life are the people who pray for me daily, who send me regular emails to encourage me. The ones that say I can see a physical difference, or your determination inspires me, positive comments to my blog; etc…
I have realized I control the bad and good influences in my life. My attitude, my thought process, my fears, my confidence level all determines whether I influence myself negatively or positively. Whether I take to heart what others say to me determines the next level I take in this challenge. What is my next level - it is continuing to trust in God that “I can do everything through Him who gives me strength.” Phil 4:13
Can you tell me ways that you overcome/ignore the bad influences in your life to succeed?
Permalink | Comments (17) | Post your comment | Categories: Laura
Ta Ta, Twenty Percent!
The Atlanta Journal-Constitution
Since October 2006 I’ve lost 20% of myself, and it appears to be the 20% that harbored the most of the negative energy, the impatience and the intolerance. I don’t know how to explain it, but being 48 pounds lighter has made me a bit more calm and understanding. Don’t get me wrong, I’m not yet a candidate for social work or international diplomacy; I’m still wound tighter than your average A+ personality. However, I’ve not felt as frequently as I did when I weighed 240 the need to slap anyone.
Other benefits of losing 20% of me:
• I can walk a set a stairs without panting like a pervert.
• Shopping is no longer a depressing act.
• As my boyfriend Rob observed, most of my body parts are now identifiable (It’s ok, he loved me when I was more blob-ular.)
• LOTS of positive reinforcement from friends and family.
• Working out is a natural part of my day. Don’t know if I can quite call it fun but it is no longer threatening and is now the best way to let off steam.
• New clothes! May not benefit the budget but sure is fun throwing away the 20’s and slipping into a svelte 14.
The hardest part about changing my eating habits is no longer having Dr. Carbohydrate to sedate me. I now have to face my demons head on which may lead me back to the slapping after all!
I’m also wondering what the 48-pound loss will be like. (I’m 5’6”; and would like to weigh around 140-145.) I know the second half of this journey will probably be slower than the first and perhaps not quite as dramatic. Any tips out there on how to keep motivated during phase two of major weight loss? Anyone out there lost 100 pounds and kept it off? Did your personality change or just your dress size? Weigh in, I want to hear your stories.
Permalink | Comments (12) | Post your comment | Categories: Cydnee
Ch-ch-ch-ch-changes
The Atlanta Journal-Constitution
Changes I’ve noticed in myself:
• When I get winded (like walking up a hill), I get “un-winded” much more quickly than I used to.
• I can lift a lot more weight than I used to.
• I willingly(!!) eat more healthy food and a lot less unhealthy food.
• I have a lot less desire to eat out.
• I’m not hungry ALL the time.
I want to talk about that last one. My excuse for sitting at my desk and eating almost constantly all day was that “I’m hungry!” How could I NOT eat when I felt physically hungry!? Now that I am eating balanced meals and snacks, I only begin to get hungry when it’s really time for a meal or snack. I’m not having those refined-carb highs and lows like I used to. I didn’t know that the eating was actually making me hungry! The Ritz crackers would make my blood sugar spike; it would fall just as quickly, and then I felt hungry again. What a horrible, fat-storing cycle! Has anyone else experienced this?
Ok, changes I’m still waiting on:
• I still get tired in the late afternoons that I don’t go to work out. This makes it hard for me to get my “cardio” in on non-workout days. (But I mostly do it anyway.)
• I find myself wanting to “just eat” even though I’m not hungry. Primarily when I’m sitting at my desk. Old habits are hard to break.
• As I’ve mentioned before, I’d like to be shedding a little more weight with all my hard work! Patience is hard to learn.
The old self-loathing of the fat person I’d become has been replaced by a feeling of pride. I’ve taken some action, and I’m proud of myself for that! As David Bowie said, “I still don’t know what I was waiting for .. A million dead-end streets … So I turned myself to face me …” (now y’all know that I’m old!)
Thanks for reading and supporting me! And much appreciation to my wonderful trainer Kelly of Fitness Together!
Permalink | Comments (2) | Categories: Jennifer
Food for Thought/Thoughtful Food
The Atlanta Journal-Constitution
I’ve always been a voracious reader. Unfortunately, I loved to eat while reading at just as a voracious pace! While my eating habits have changed, I still devour books, reading five to six simultaneously. I have, however, modified my literary tastes to include at least one book on nutrition, diet, health or exercise at any given time. I’ve found by feeding my head with healthy facts, I can keep my plate more nutritionally balanced.
My selection of the more “meaty” and enjoyable books in the health/nutrition genre are:
The Omnivore’s Dilemma: A Natural History of Four Meals, by Michael Pollen - a banquet of information on the industrial food complex and how so much of what we eat is actually corn - including Diet Coke!
The Fat Smash Diet, by Dr. Ian Smith - just a nibble of a book but a food plan that has worked remarkably well for me and several of my friends. (I’m down 27 pounds since starting it in January.)
The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories, by Barbara Rolls (Funny name for a nutritionist!) Food plan for focusing on low energy density foods (fruits, veggies, soups). Good ideas and interesting nutritional info but recipes aren’t terrific.
Thin for Life: 10 Keys to Success for People Who Have Lost Weight & Kept It Off, by Anne Fletcher. The results of Dr. Fletcher’s survey of 160 “masters” who succeeded in losing at least 20 pounds and keeping the weight off for at least 3 years. This was the minimum; most lost far more weight—an average of 63 pounds—and more than one-third have kept the weight off for a decade or more. Very motivating although a bit repetitive.
What books have you found interesting/fruitful in keeping you mindful of how food impacts our health? Are there any other readers out there? Can’t wait to hear what you are reading.
Fat Men are Happier, but you might get Prostate Cancer
The Atlanta Journal-Constitution
Not that long ago, you might have seen on the news that “fat men are happier than skinny men.” This would then may lead you to think, “Well, there you go, there is no point in doing diet and exercise because I won’t be happy.” However, as always, the report of the study can be misconceiving and misreported. The statistics date back to 1986 measuring the BMI (body mass index) of 45,000 men.
According to the study, if you are a male with a BMI under 21, you are more likely to commit suicide by 39%. Key word is more likely. This is just a matter of a correlation that does’t prove much of anything else. In other words, just because you have a BMI under 21 doesn’t make you healthy. Have you ever known a cigarette smoker or alcoholic that is skinny? How about drug addicts?
What is funny is that the experts contribute higher levels of insulin and mood-altering hormones to the happiness of the overweight. (By the way, just because you have a BMI over 21 doesn’t make you overweight or “over-fat” either. I can harp on that another time though). This I find interesting, because we know that higer levels of insulin and other hormones such as serotonin can work backwards on you causing you to be more depressed. This is aside from the fact that you are more prone to chronic diseases.
In the same week of the report you hear, “obesity increases incidence of prostate cancer.” So, my question to you is this: If there is a higher prevalence of cancer and other diseases associated to obesity, how can you be happier? I mean who says, “alright I got cancer” or “woo hoo, I have diabetes?!” I would be willing to bet not very many.
What we do know, as a fact, that both men and women are happier when they have a fit lifestyle (not just be skinny). Researchers got this information by looking beyond the BMI and looking at many factors.
Permalink | Comments (3) | Categories: Health
Planting Seeds of Knowledge
The Atlanta Journal-Constitution
As I had mentioned before at Inspire Health I not only am blessed with a trainer that is also a physical therapist, but an acupuncturist, massage therapist, and a psychologist.
I am very fortunate for this opportunity. I would never be able to afford all of this assistance myself. The work outs and everything is wonderful, but more importantly I appreciate the knowledge that I am learning.
It is like the old saying, “You can give a man a fish and he can eat for a day but if you teach him how to fish he can eat for a life time.” I am set for the rest of my life as long as I continue to apply the knowledge I have learned to my everyday life.
Sarah explains everything that we are doing in detail: what muscles are being worked, the technical name of all the muscles, why we need to work out the muscles and how working out one muscle can help another. One of my biggest challenges is to breathe while working out. I love that Sarah does the breathing during the work out to help me get in the habit of doing it. This has always been a challenge for me. As much as I talk you would think I have the breathing technique accomplished. Do you have any tricks that can help me to remember to breathe properly while working out?
David has not only educated me on acupuncture and all the benefits you can receive by having it done, but he is exceptionally educated on nutrition. I have taken what he has shared with me and have continued to eat more fruit, more veggies, nuts, water. My third week without diet coke (caffeine) or fried food, I believe I have set a new record in the Kay family. Did you know that watermelon is around 83% water? I did not until David shared his knowledge with me. To continue eating healthier do you have suggestions on how to cook veggies differently (but healthy) so I can keep doing it week after week?
I am a firm believer in my faith that if you can plant a seed in someone it will grow and then they can plant a seed in another. I believe that is what Inspire Health team is doing, planting seeds in me so I can help plant them in others.
Through the AJC blog I pray that I am able to plant a seed in your life! I am typically a positive person, but sometimes it is hard while doing so many different things in my life.
Do you have ways to keep being positive through all the changes going on in life?
Permalink | Comments (14) | Categories: Laura
It’s beyond me
The Atlanta Journal-Constitution
One of the greatest things about working out with a trainer is that you show up, you do what he or she says, you work hard, and then you go home.
I’m not trying to be glib, but I have been thankful for the fact that my trainer is the one who has studied about fitness, muscle-building, nutrition and the like. So I don’t have to. Believe me, I have enough on my plate as it is right now with learning new things at work, taking care of my family, being involved in church life, etc.
One reason I never really knew what to do with weights was that I didn’t have time to study it as closely as one needs to. Which muscle groups do I need to work, and which exercises work them? How often? How many reps? Etc., etc. It reminds me of how half the battle with eating right is the knowledge and planning part.
You have to know what you need to eat to support your efforts, you have to plan what you’re going to have, and you have to shop for those items in advance so you’ll have them when it’s time to eat! Would you agree that half the battle is just “getting ready” … educating yourself and getting your enviornment in good working order?
Anyway, back to my original point. Kelly (my trainer) has dozens of wonderful resistance exercises already planned out for me — what day I’m going to do what, how many reps, etc. He also goes with the flow, though, and if I am not working as hard as he’d planned — I guess he can tell by the grimaces and the groans(!) — he won’t hesitate to bump up the weight a little! I don’t have to think about any of it. Now if I were to ask him “What are we doing, and why?” he’d be more than happy to tell me. It’s not that all of this is a big “mystery.” It’s just that I’m thankful that, for now, it’s not something I have to really think about.
My progress is steady, and I can definitely see that I’m doing MORE with the weight training — I’m getting stronger! I’m doing cardio longer/harder than ever before as well. I’m very thankful for this opportunity, and I don’t plan on wasting it!
Permalink | Comments (4) | Categories: Jennifer
Body and Mind - Part II
The Atlanta Journal-Constitution
I guess I’m stuck on a theme this month……mental fitness. And here is more evidence that moving your body improves your mental fitness. If a firm butt doesn’t motivate you to get out of the house and move it, maybe a mind like a steel trap will.
Researchers at Columbia University Medical Center have found that exercising stimulates nerve cell growth in the dentate gyrus, a part of the hippocampus that is involved in memory. Typically this area of the brain is involved in age related memory decline occuring after the age of 30. The most recent study utilized a specific MRI technique to observe the growth of the nerve cells and supports previous studies which noted growth in the dentate gyrus through postmortem exams.
Now reseachers are trying to target the specific types, frequency, and intensity of exercise that produces the best response of the nerve cells in the dentate gyrus. So along with cardio, strength training, flexibilty and balance targeted programs, we are going to have “brain” workouts!
But seriously, I find this research fascinating and important. I hope it inspires and motivates you to keep exercising.
Study information from ScienceDaily.com
Permalink | Comments (1) | Categories: General Fitness
How much have you lost?
The Atlanta Journal-Constitution
Why is that the first thing most will ask? Not how is it going, how do you feel, etc…
I have learned through Creed at Fitness Factory and Sara at Inspire Health how much you loose shouldn’t be your first concern. Your concerns should be striving towards a healthier lifestyle by eating better, drinking more water, increasing your physical activity, and dealing with all the changes emotionally.
This past week has been a milestone for me I haven’t eaten any fried food or had diet coke (caffeine) in over a week. I normally eat something fried once a day and can drink 3 or more glasses of diet coke in one meal. I have replaced my diet coke with water and diet rite orange. I have eaten more veggies and fruit this past week than I normally would in a month, heck probably three months.
How much have I lost? I do not know at the moment, but I do know I am feeling better, eating healthier, exercising more, my determination to achieve a healthier life is stronger than last week and I have learned much from the Inspire Health staff. Thank you!
I know I will have my up and down weeks, but this week has been an UP week!!! I have also been inspired by my co AJC fitness buddies blogs. Thank you Cyndee and Jennifer.
Permalink | Comments (9) | Categories: Laura
Revenge of the Gall Stones
The Atlanta Journal-Constitution
After five months of relatively healthy eating, I fell off the wagon last week and indulged in pizza, pasta, French fries, ice cream, Krystal AND Krispy Kreme. NO, the spurge wasn’t in one meal or even in one day, but my formerly cast iron stomach definitely threw a penalty flag, and at 1:30 Sunday morning I was writhing in pain from gall stones. I had enough gas packed into my chest cavity to float a Goodyear blimp. I will swear off donuts for the rest of my life if someone would guarantee gall stones would never strike again.
Wouldn’t it be great if we could receive negative physical reactions immediately to food that caused us to get fat? Kind of an early warning system of a dietary sort. Unfortunately, it can take several years of unhealthy eating before the internal (heart, liver, arteries) damage becomes apparent, while the fat part does show up a bit earlier! I’m working hard at understanding the impact of nutrition so I can be more judicious in my food choices. But why does all the bad stuff taste so good???
My trainer, Tina, is teaching me the impact of exercise. She offers a variety of things to do ranging from free weights, spinning classes, weighted balls, lunges, machines, Pilates and yoga which is good for the gal with ADD in the gym. She has a wonderful positive attitude and is extremely supportive. Thanks AJC for making the introduction.
Permalink | Comments (2) | Categories: Cydnee
Weight Loss and Fitness Myth #11: Doing Something is Better than Nothing
The Atlanta Journal-Constitution
Commonly, I hear the phrase “doing something is better than nothing.” Though this may be a little true, it’s usually just a abdication for the efforts of the person who says it.
Now, before I get chastized, I want you to hear me out and unsderstand what I am getting at. I understand that there is a starting point that everone must start. However, if you want to make progress and reach your goals, you have to do more than just “do something” every time you go “do something.”
If you expect to improve your fitness levels, lose weight (build a body that burns fat), and become healthier, you have to implement a principle known as progressive training.
Progressive training is nothing more than the understanding that if you want to make improvement in your physical fitness/weight loss efforts, you’re going to have to push it a little. More specifically, it means that you must make changes in your frequency, intensity, and time of your training. Progressive training includes a concept known as overload.
In weight training, overload is the understanding that you must lift heavier weights than what you are accustome to in order for you to get stronger and increase lean muscle tissue. You can implement this same methodology to your aerobic/cardiovascualr fitness. If you walk 3 miles for the same amount of time every time and at the same speed, you will not improve your fitness levels. You must try to at least walk those first two miles in a faster time.
My examples are vague, but all you need to understand is that you must not be afraid to push it if you want to make progress. You were already meant to do activity by design. So, doing something like going on a walk all the time is not sufficient enough if you want to get results. You have to steadily increase what you do if you want to get results.
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How do you eat more veggies?
The Atlanta Journal-Constitution
It’s been a good week with my trainer. I really enjoy going even though it’s hard work. I push myself at the training studio much harder than I would at home … I guess having someone standing over you telling you not to stop really helps!
Kelly (my trainer) told me to put my scale in the attic. I’m not really seeing much weight loss, and he thinks that will affect my emotions toward all this. (He’s already pegged me as highly emotional!) One of the other Fitness Challenge bloggers also wrote about her addiction to the scale. I want to see my progress from that perspective, but Kelly keeps trying to talk me out of that! Should I just “know” that I’m making progress because I’m working out regularly and getting good cardiovascular exercise?
Of course I’ve been struggling with the eating as well. I’m not trying to be 100% perfect because that would drive me nuts, but I probably could stand to make fewer “mistakes”! I really need to get more veggies in my diet. Does anyone else struggle with that? I get sick of salads pretty quickly.
Anyone have any ideas on good ways to get more veggies in?
Permalink | Comments (4) | Categories: Jennifer
WOW!!! Mixed Emotions Week 2
The Atlanta Journal-Constitution
Week 2 has been amazing. I have learned so much form Sara about correct form which is something I have always had a problem with. I have also been having problems with my knees and Sara has been able to work magic on them through PT. David the acupuncturist is brilliant. The acupuncture I know has helped my knees as well and he has been very informative on supplements and nutrition. I know I will be able to apply what he has shared with me on a daily basis to eating healthier. I also had my first massage this week, Harry is very talented. I was very relaxed. I also have the opportunity of speaking with a psychologist during this process. My first meeting with Linda was very helpful and made we realize how helpful it is to talk about the fitness challenge and be healthier. It truly is about mind, body, and soul. I am letting God take care of my soul.
This week has been a mixed of emotions, I knew it was going to public, but I didn’t realize how public for me. At church I know a couple of dozen of people congratulated, many more are praying for me and encouraging me. Although with all this support the fear of failing is very real. More than disappointing myself, I worry about letting everyone else down. This is an emotion that I wasn’t expecting to deal with.
My friend Jay told me to post little notes everywhere to inspire me and remind myself that I can do this. As well as remember scripture that will inspire me. I am in the process of doing this. On the flip side I know I can do this and how fortunate I am to be a part of this challenge. Keep the comments coming they help me get to the next week!
Permalink | Comments (10) | Categories: Fitness Challenge
Healthy Mind
The Atlanta Journal-Constitution
I recently had a couple of experiences that reminded me of a mindfulness meditation course I took in PT school. I heard a report on mindfulness meditation used for pain control and with veterans for stress reduction. And I had a conversation with a psychologist about how she encourages her clients to utilize mindfulness to help reduce anxiety, stress, and depression.
These experiences made me reflect on how often we focus on the physical and outward appearances of health and well-being. I think it is easy to forget how important it is to reduce our stress, be present in the moment, and to relate our mental well being to our overall health and wellness.
I’ve included the link to a webcast of a mindfulness meditation body scan exercise and the short report I heard last week:
http://www.npr.org/templates/story/story.php?storyId=7654964
If anyone has any techniques, strategies or experiences to share related to the connection between mental and physical well being…..please share!
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Adios Mendoza!
The Atlanta Journal-Constitution
For those of you who don’t follow baseball, the Mendoza line is a term for a batting average of .200. (No, I don’t follow baseball but I have a father who follows both that sport and my own weight loss campaign. Perhaps he is a particularly avid fan of the latter since the first pitch of the season has yet to be tossed?)
I think I can safely say Adios to my own personal Mendoza line as it has been three weeks since the number on the scale started with a two. I feel like I have crossed a barrier line of sorts … between the morbidly obese and the simply obese. As someone with a lot of spunk and energy, I strongly objected to having the adjective “morbidly” anywhere near my frame.
When I was gaining the weight, I rarely got near a scale. Now I must admit to being a bit obsessed: weighing and recording daily. Does anyone else find that his/her relation with the scale changes with body awareness? How often do you weigh? I like to know if I am now “morbidly” obsessed or actually about average … another adjective I try to avoid!
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Fitness is a Journey, Not an Event
The Atlanta Journal-Constitution
When I recently watched the movie called The Secret, I saw this quote.
“To take the first step in faith you don’t have to see the whole staircase, just take the first step.”- Dr. Martin Luther King, Jr.
It reminded me of a Chinese proverb that I recite all the time- “The journey of a thousand miles begins with the first step.” - Anonymous
I get tickled sometimes (or I want to cry), because I see the frustration a person has because they didn’t lose weight in the first couple of weeks into a fitness program. You live in a society of quick-fixes, instant results and microwave ovens. You see commercials and infomercials rampant with instant weight loss results. Because of that, you may fall victim to what I call ‘Haveitnow Syndrome.’
Before you begin a fitness and weight loss program you need to keep a few things in mind.
- If you didn’t put the weight on in a couple of weeks, you’re not going to lose it all in a couple of weeks.
- Literally speaking, weight is nothing more than the force of gravity pulling an object toward Earth. Weight is not your self worth, nor can it measure the changes in strength, muscle tone, energy, and decreases in clothes size. I can put you on the moon and you will weigh only 26.8% of what you weigh on Earth, but your body’s physique will be exactly the same.
- To change your body’s physiology for everlasting change, you must be consistent and push yourself. Nothing is quick and easy. You can go through your whole life playing the lottery and you’ll never amass yourself into wealth. However, if you take your time diversifying and making small investments, you will attain wealth.
Fitness is a journey, not an event. To get fit is not something that you do for a little while and quit. It is something that you must do for the rest of your life. I have as of yet, to meet someone who loses weight and kept it off, or get fit by going on a diet, buying a fancy exercise contraption, or taking some pill. Ask anyone who is truly fit and they will tell you that it takes weight training, cardiovascular exercise and the right nutrition (not diet).
Understandably, getting started is the tough part and keeping it up is the tough part. This is where a fitness professional and/or accountability partner can help.
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It isn’t a stroll around the block
The Atlanta Journal-Constitution
I’ll admit it, I was lazy. So when I heard the experts (who are these “experts” anyway??) say that all I had to do was walk 3 to 4 times a week for 30 minutes, I thought “Well if that’s all it takes, I’m on board!” That’s a good start for someone who needs to GET UP off the couch like I did … but it just isn’t going to cut it if you need to GET OFF the fat and GET IN shape.
It’s been quite a week. I’ve learned a lot and I’ve stretched a lot - both physically and intellectually … even emotionally. Working with my AWESOME personal trainer, Kelly from Fitness Together in Sandy Springs, has been more than a workout. It’s been an eye opener. I have not felt myself use some of these muscles in ages. It’s a good feeling! And on my “off days,” I’m not strolling around the block and calling it exercise. I’m strapping on a heart rate monitor and working to make sure that the time I’m spending is exercising my heart and burning fat. Muscle building and cardiovascular exercise are but two parts of Kelly’s equation. I’m also working on supporting my efforts with proper nutrition. After all, is junky processed food going to give my muscles what they need to benefit from the work they’re doing? I’m looking forward to seeing how well I can make Kelly’s equation add up to fat loss and better health!
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