Gotta Keep on Keepin On..

My life is hella funny.

The things I care about most seem to never be aligned at the same time, or if they are, for very long.

I dunno why that is... but I can't dwell on it either. You know? Like I can't wallow. I can't beg and plead for it to act right... I can only count on me.

I can't believe it's October. September ran right by. And I didn't accomplish everything I wanted to either.

During that month (my previous post) I touched on how my life was about to experience a lot of change, for the better. I started a new job (which I love) and had a lot of training (that hasn't yet ended) and trips and long days. My sun started school and that was a whole new experience for me. And then you throw in family life and trying to keep a house together... oy. My finances are still QUITE problematic, as I play catch-up and "oh man, I really can't pay that" lol but I am hoping things will turn around sooner than later. But don't get me wrong, it's very nice to have a steady paycheck coming in... starting this Thursday.

Work was a bit frustrating because NONE of my equipment was showing up. I just got an email last week. But still don't have my Blackberry, which will help organize my life.. a LOT. My Outlook calendar will be a busy, fun mess! But I need my stuff. I feel so... incomplete. I hope to be able to stop by the office in the a.m. on my way out to yet more training to pick it up, but we shall see. But I am truly, truly ready to have control again... I just don't know why I can't have it right now. I was doing SO well before my knee blew out. I am determined to get back there with more on my daily schedule. A truly committed person can make it work with a full day or nothing on her calendar at all. I gotta find my game face!

I've gotta stop procrastinating!

Like today, I've sat around all day. Had an emotional argument, break down, followed by complete confidence/dismissive attitude and then did NOTHING for the rest of the day. Didn't get our clothes ironed laid out, no lunches made, and now it's 10:37 CST. WTF..

I have GOT to do betta. Or I am just gonna continue to .... flail.

I need to be packing a lunch, EVERYDAY. This way I won't be eating whatever, in a rush. Granted when out of town or in training this is hard, because the meals are planned for me... but still. Where there is a plan, there is a will to win.

Furthermore, my whole job is based on making my own schedule, filling my own calendar. I am normally very organized... I just need to stop bullshitting... yes. There. I said it.

I know that I can DO it... no matta WHAT my day looks like. I CAN make good choices.. live my life, but in a healthy fashion, following my healthy lifestyle.

My team captain said it best: "I have the choice what I do with my spare 30 minutes. I have the choice what I put in my mouth. I have the choice how I react to stressful situations or emotions that arise. I am in control of my health."

(Oh ee oh, dancin in) September Epiphany

Well hello there! I'm still here... feelin fat and what not.

I've been on a celebratory binge to enjoy getting a job offer on Friday. In RETROSPECT, I did it a lot more controlled than I normally would. So for that, I am proud of myself. But I'm really trying to get back to business as usual.

Tomorrow, I'm gonna try out a run. On my knee. Pray for me.

This will be a very busy week for me planning meals, getting together a schedule I'm comfortable with, researching a YMCA near my (new) job for lunchtime workouts, getting a cooler for my car to house my food and snacks for the day, researching day cares and the like... it's cool cause for the first time in a long time, I find myself pulling out a gym bag from the storage area for lunchtime workouts... This is going to work, pun intended.

With September upon me... I must focus. I think getting a schedule about my day will help immensely. Now if only my (new) supervisor would call me about the lunch date we're supposed to have to discuss particulars. I'm too excited about this opportunity for it to fall through now... soooo... come on. I'll call him in the morning to see if we're still on.

In the meantime, I have two other day cares to check out tomorrow. Hopefully, will be able to make my choice by Friday.

I'm really, really excited about all that's going on... and I feel really good about the progress I'll make. Before when I wasn't working, working out was my sanctuary and then it was taken from me with the knee stuff... but now it will be an addition to my actual LIFE. Hopefully... oyee... call me back! haha

30 x 30 Challenge
So today is the first of my favorite month ~ September. I adore fall... and it is the welcome to it. I am determined to center my chi and focus to drop (not lose, because when you lose things you ultimately find them) 30 pounds to my goal weight. Exactly 19 weeks to my 30th birthday. And I have a plan in mind... I wish I could stay in reflective mode ALL DAY because that is when I am my best. I really miss my runs, so I AM going to get up in the morning and give one a good old try.. and pray like hell it doesn't hurt or irk.

SO.. I'm gonna keep it to 1200-1350 calories.. I'm going to see about getting through the months of September with no red meat or pork and no more than 4 oz of meat a day. Lots of fruit and veggies.

A (hopeful) C25K run 3 times a week.

Strength training through Chalene Extreme... MUST get through this 3-month program.

When all is said and done... my goals will come into existence but I definitely need to:

1. Stop getting down on myself when I do slip.
2. Turn every negative into a positive until the negatives disappear.
3. BELIEVE in myself.
4. Learn how to control my impulses and celebrations.

Through a steady routine of running and strength training... I must emerge.

I'm tired ya'll... tired of not living to my potential. Tired of not being the size I'm supposed to be... the health I deserve... the energy I need... but I can't continue to talk about it. In fact... I'm tired of that too. It's time for action. And I know I have had epiphany's before... or thought I did... but I'm seriously done... talking.

Time for some action.

This September of 2009 is the beginning of my new life, a healthier life with my sun, my love and working hard for the things I want to keep me grounded.

Time for some action.

UPDATE BLOG: Are you hurt? Or are you injured?

Hey! I'm still here! :)

"Are you hurt, or are you injured?"
"What's the difference, coach?"
"If you're hurt you can play, if you're injured..."
~ "Coach Winters" in The Program

Well after a few frustrating days of not being able to see my doctor or schedule an appointment, I decided to show up today on a morning I knew she was scheduled to be in a different office to walk-in and see a new primary care physician. He saw me and my knee and even though the "treatment" of it is spanned out over four weeks, I'm happy that the ball is even rolling. Because it definitely wasn't getting better with R.I.C.E.ing.

So he prescribed me some stronger ibuprofen than what I have in the cabinet and scheduled me for an MRI for the first appt I could get (8/25) saying that hopefully the ibuprofen will start to help the swelling before then. There's like a little bubble of ... something... sitting inside the left side of my left kneecap. And then I follow up with him on 9/8 (the soonest we could meet b/c he's goin on vacay for two weeks and since I just kinda deciced to switch to him as my primary care... he was originally gonna have me see my old physician and I declined. Who knows, maybe a lil ibuprofen inflammatory twice a day (I would never think to take that much ibuprofen in a day) might actually help a ton and by the time I see him he'll have even better news for me.) In the meantime, I'll wait. It severely throws off my timetable, but I'm just gonna start getting in about 30 minutes of the elliptical three times a week... not too long, but enough to get something done. And possibly some swimming. (I don't like the upkeep of swimming with all the showering in the gym and swim caps and carrying on lol) and staying as flexible as possible in hopes to keep up my endurance so that when this is all said and done, I can pick up where I left off, repeating week 4 and moving on with my life. Hopefully that won't throw off my training for my 5K too much. It's still 11/1 so hopefully all will be well. I have high hopes.

As of this morning I'm doing best to follow the Fat Smash Detox as of this a.m. I have never been very successful doing this... why, I'm not sure especially when I have managed to Master Cleanse for several days in succession. So this time, especially since now my activity has severely decreased, I need to make sure I follow the eating "rules" to continue to be able to positively contribute to the challenge I'm in on Spark People. So far today, I've had a small something every couple hours. Banana for breakfast, strawberry protein smoothie (with a cup of real strawberries in addition to the strawberry mix) and then two veggie kebabs with zucchini, squash and yellow pepper. Very tasty. I am soaking my red beans to make vegetarian red beans and gonna make a big pot of brown rice for the "heavy" stuff. But keeping it predominantly veggies and fruits and actually gonna really stick to the guidelines of how you're to prepare them: steamed, raw or grilled. Wish me luck.

30 X 30 Challenge
Thanks to Allyn, a Spark buddy, I was motivated to SHED 30 pounds by our 30th bday. She's a Capricorn as well and our 30th bdays are in days of each other. It's ironic because I'd thought to strive for that before, but the impatient girl in me, really wanted to get it done MUCH sooner than that. But that is also how I have done in the past. I put a LOT of pressure on myself to meet these dates when, sensibly, it would be better to give myself more time, even if I don't need it. It's just the fair thing to do. I owe myself that. My birthday present to myself will be MAINTENANCE. lol

Well, actually, I am looking into a February Ski/Super Bowl trip to the Catskills as my belated present. But my real present is maintenance. :)

Good-bye "Good" Parts!
Even in all this madness, I have still managed to lose a nice amount of weight (even tho the doc's scale was like 4 lbs heavier than what my home scale says I am... oyeee... need a new scale, man) and I want to keep these results.

I really, truly... truly miss C25K. I had no idea I could enjoy running so much. It's very empowering. And I hope I can get back to it a lot sooner than later.

A little while ago, I wrote a blog about losing the "good parts" . I am proud to announce that those good parts are slimming on down. My tight skinny jeans... not so tight anymore. I am seeing the results of my work and it makes me feel so great.

I caught a glance at myself in the full-body mirror and while I AM trimming down the "good parts" I'm also toning them up and lifting thangs splendidly... and guess what? The man notice anyhow.

As I told BUTTA... the men are taking notice not only because our BODIES are changing but WE are changing. Our self-esteem grows with every workout we finish, every inch we lose and every muscle we gain. Yay for us.

In the meantime...
I finally bought my poster board. I am about to use my "down" time as a breather to get my collage done... I am excited about the project and can't wait to post pics.

Keep moving...

This Stops... Right NOW!

My thoughts today were like my bloated tummy... bulging out my head like my muffin top was over my loser jeans. And then it went from thoughts of bloat to laze, then laze to loser... Well, dammit, as of now, I lose no more.


As I am changing my life and diet and health (yay) I have come to terms with my "issues."

The number one issue: my tummy.

In high school I had a "glimpse of a four pack." I was a dual athlete and still didn't have a six-pack of perfect abs. So now as a near-30-year-old mom, I have pretty much set my sights on never... ever... having the stomach I really, really want. BUT, that doesn't mean I'm not gonna try. But what I am noticing is, my stomach is a lot kinder when I eat the right foods. For about five days I lived with a flat tummy... I had one bad day yesterday scarfing down cakes and popcorn and carbo loading and the bloat is back... could there be something to eating right that might get me THE tummy I want? (Whoooaaaa there ya go, Einstein!)

I saw on The View this morning that when you have a baby your stomach muscles tear something like 20% during and after childbirth. And the chances of getting your tummy back up to par are very slim AND that if you really want that to happen the sooner you start your post-partum exercises, the better.... ummmmm well, my sun is 2. lol Sooooo that pretty much is a big ol kick in the jaw for your girl. I am LATE. lol AND I haven't been on my best behavior for two years either, so this is really, really bad news. Ha!

At annny rate... I'm still going to give it an old-fashioned try. I felt like a complete and utter loser after munching on all that stuff yesterday. Even sadder? I KNEW I would. Seriously. I kid you not, on IM with my homegirl while baking the cake I said, and I quote: I know I'm gonna feel like sh*t afterwards... but I'm gonna eat it anyway.

Really hormones? Is this the score? Self sabotage is a BIA! I mean... truly. How could I just not.care? Then today it all made sense. This is what I have always done... not.care. Well, I'm done not caring... ESPECIALLY about myself. I'm done putting myself behind everything and everybody. I'm taking a mini-vacation the second weekend of September. I'm gonna go to Wisconsin for Fit Fest and earn some CECs by participating in some fun, healthy activity. I'm gonna research some walking trails while there and just spend some time doing for ME. In nature, with like-minded people and the goal is to be even smaller (5 lbs less, a couple inches here and there).

I told my Hot 2 Trot Cutie teammates today that I want my house in the shape it's SUPPOSED to be in by Sept. 1. And I will get it there. All the updates done, floors cleaned and waxed, shelving up, closet finished. I'm starting this fall with a clear mind, top-shape home and a new me... when smaller aspects in your life are in order, the rest flows better.

As apart of The Biggest Loser Challenge (8-weeks) that ended today I lost 9 lbs! 25 more and I'm at the middle of my goal range... the time is now. No more dumb-ass binges... no more sabotage... no more silliness. It's time... time for me to start becoming the best me. I am not perfect nor will I ever be, but I'm tired of causing the issues. Causing the trouble. Tired of bloating... tired of moping... tired of not living to my potential. I've been holding my own self back.

This laziness has got to go. Don't we deserve to be our BEST?

Let's start putting self ... first. Because when we're happy, everything else will fall into place and we can be who we need to be for the ones we love, the jobs we frequent, best contributors to our places of worship... guaranteed! We're so brainwashed into thinking we can't do something... we don't. Let's STOP thinking like this. Stop defeating ourselves before we even try. I CAN have a great stomach. I can take charge of my healthy life. I know I will. Will you?

Hi/Lo

HI: The Need 4 Speed

Welp! After several days off I finally started my second week four today and it went great. YAY! I am kicking those run intervals butts!

I've decided to only do one more day of week four at this speed (I took a chance and upped my speed varying between 4.5-4.8) on Thursday and then start W5D1 on Saturday, buttt because week 5's day three is to jog for 20 minutes (or 2 miles) straight (oyyeee) I may do day one a couple times, day two a couple times then day three. After day three I will repeat for a week, doing one to two of those runs outside. I'm nervous bout 20 mins straight; I just haven't done it in a loooong time -- oh wait, scratch that, I've never done that. Ha! So it's hard to see myself doing it but, I WILL DO IT!

I've mentioned that my first 5K is November 1. I was originally shooting for late September/early October, but I wanted to spend a little more time preparing hoping for it to be as competitive as I can push myself versus risking the possibility of having to stop because I'm not properly trained. What I didn't take into account is that by Nov. 1 in Chicago it's gonna be CHILLY! So that's a whole different training method. But it's cool. By 8/26/09 I should be ready to take it to the pavement. Very scary stuff, man.

BUT, I'm gonna do this.

Thanks to upping my run speed this a.m. (I did the first week four at 4.0) in 27 mins walk/run I covered 1.85 miles. In the first week 4 I covered only 1.5 in the same time.. so progress. :) And it felt really good.

LO: Get Thee Behind Me, Satan TOM!!
With the old "red eye" in plain view, my cravings and emotional eating have started. I musta lost track of the days because yesterday I didn't understand why I was close to eating too much and today after my third serving of pasta (whole-wheat of course) it was like "ohhhh, that's right!" Now I am currently fighting the urge to make the Devil's Food Cake that's been sitting in my cupboard forever. Perhaps that's why it's there?! *sigh* This is going to be a constant battle, isn't it?

I'm not afraid of maintenance... but I am gonna have to burn mad calories tomorrow. Cause I'm makin the damn cake.

.... don't be like me.. lol be better. I'll consider it my cheat day and move on.

A Dieter's Prayer

Found this on a Spark buddies page... just awesome. lol

A DIETER'S PRAYER

Lord, won't you help me?
It's that time of year.
Winter has come and gone.
Springtime is here.
In this season of flesh,
Won't you show that you care?
Lord, won't you heed
This dieter's prayer.

Teach me tonight
To love cottage cheese,
Grapefruit and celery,
Lord, if you please.
Make me believe
That tofu's a food,
And not something you made up
When you were in a bad mood.

Lord, won't you help me?
Show that you care.
Lord, won't you heed
This dieter's prayer.
Make me believe
That ice cream's just awful,
That the devil is hiding
Inside every waffle.
That mayonnaise is nothing
But a communist plot.
That broccoli is good for you
And chocolate is not.

Keep me away
From the refrigerator door
When life is a trial
And love is a bore.
Save me from nachos,
And tacos and chips,
For what goes in my mouth
Always lands on my hips.
Oh, pizza, oh pasta,
Oh, popcorn, oh, pork!
Get thee behind me
Oh, knife and oh, fork.
And chicken fried steak
From the deepest of south...
Oh, Lord, if you love me,
Won't you please shut my mouth?

Oh, Lord, do you hear me?
Honk if you're there.
Lord, won't you heed...
You know my need...
Oh, Lord, won't you heed
This dieter's prayer?

So how bout we all just DO IT... don't DIET!

Weekly Reflection... Percentages... Injured Randomness...

So with weigh-in upon me... this day has been an energetic ride uphill... hard. I've been reflecting since I woke up from my late nap (6 p.m.) My food tracking has been kinda shady and sporadic the last couple days. And I got on the scale and saw a number I didn't appreciate despite seeing a number I appreciated yesterday. Now, because I know it's not always good to weigh yourself everyday, and ESPECIALLY not different times everyday, I wasn't trippin too much on the numbers/difference but it DID make me wonder about how truly committed to this I am. With a sore knee pickin at me since Tuesday, I've wondered about everything about it from it being a simple sprain that will fade with time to an injury that will be with me for the rest of my life. I immediately (in my world) was angry with myself because well, our knees suffer from the pressure of our body weight more than any other joint. And here I am 30 lbs heavier than I should be. Of course my poor knee is gonna whine. *sigh* Then I thought about my poor tracking.. knowing how important it is to journal food... how could I let this fall by the wayside? I want to be in MAINTENANCE MODE by the winter... how in the heck can I get there if I am not committed EVERYDAY?

So I started thinking, what percentage am I giving?

Anyone can log a thousand fitness minutes a week but if that person is still eating trash... the results will be less than stellar.

Likewise, if one is eating clean without any activity, you'll see the difference but muscle tone and strength and overall health are lessened...

These two are interchangeable... and once I really realize that, perhaps that is when I will really start to morph and see that. I have to learn to balance life, love and all that's in between for myself... to get to 100% committed. Nothing less than that will do. With that said, I've decided to start sharing my food trackers. Not that anyone will really read them, but knowing that someone might... perhaps that'll keep me accountable.

Blah... It seems I'm in a mood.

Blame the "injury"... reflections eternal.

Head and Shoulders, Knees and Woes... Knees and Woes.

I felt so good when my eyes popped open this a.m. then I placed my feet down and felt that it wasn't a dream, I did hurt my knee and it was still quite tender. The PLAN was to go to the gym this a.m. and give the elliptical a spin. But after a little bit of thought, I decided to take it easy today and see what I feel like in the morning. (Tomorrow is SUPPOSED to be my third day of week four but we shall see.) I did 20-minute Turbo Jam (the culprit that pulled my knee in the first place) and it didn't feel too bad. I moderated some of the moves to low impact not because I was hurting but to be safe.

My focus today was super clean eating (ehh, I did OK) and cleaning the kitchen (halfway done) since I am getting around on it better than yesterday (ahhh, progress). I was also supposed to do Turbo Sculpt for what I thought would be some upper-body lifting but I turned it on and it was a lot of whole-body work (i.e., bicep curls with squats etc) and I didn't want to overdo it... cause I'm praying I can get through my run OK tomorrow morning. But I did make sure to do SOMETHING.

I didn't ice much today as expected.. I only rested and elevated it a lot. I'm just really praying that I can get back on the tread tomorrow for a successful W4D3. I just really enjoyed Tuesday's run and want to get back out there... plus I feel and see it working in my quads, hammy's, hell, even my abdomen... even at a glacial pace of 4.0... it starting to thrill me. But, I'm not idiot. If I have to wait till Friday or Saturday, I guess that's what I will have to do. It'll just be a little frustrating; but off bat I was planning to spend at least two solid weeks on week four before moving on to Week 5. This is the first time I've experience a knee problem so I am really out of my element on how to address it. But I've been reading helpful articles and feel confident and blessed that it wasn't worse and I am taking proper precautions. It could have been much worse, sidelining me indefinitely yanno?

In more exciting news, I am moving my closet frames upstairs tomorrow finally so that we can start putting them together and adding the walls and prep for the poles and things. So it's gonna be a busy day whether I like it or not. So hopefully I treat my knee well enough tonight that she praises me with act-right tomorrow. :)

This was originally gonna be a "sad" post... filled with "woe is me" but it turns out I may not need to turn on the dramatics after all.. the small set back was just a slightly painful, irritating reminder to ALWAYS practice perfect form, keep soft knees and watch for foot/ankle placement in aerobic activity. And who doesn't need to know those hard-fast and important rules? If we're gonna be doing this for a lifetime journey (as we all should) we're gonna need to make it as safe as possible.

Onward and downward!

Week (4) In The Knee(s)

Today was W4D2 and it was AWESOME. NO shin pain. I decided to run at a speed of 4.0 (15-min mile). By slowing it down from jump, it seems my my shin really appreciated it. It's still soon time for new shoes. The side of my foot, (perhaps a bunion? not sure need to get an expert opinion it's been there as long as I can remember) was rubbing and irritating me so a larger shoe (as the guy at the store suggested) will be in order. But besides that, the shoes and I are starting to mesh.

So I did 35 minutes of that and then (since I got off to a slow start this a.m. and wasn't able to check out the jump start cardio class at 6:15) came home and did 20-min Turbo Jam. During it, I think -- no I know -- I pulled something in my already tender knee.. Ugh.

I've been hecka active lately... not including my 1500-calories burned day last week, I'm upping my cardio more and more AND my intensity levels. I've also been spending this week getting the house in order... for real this time!! Yesterday I finished the entire upper level to prepare for the closet frames that are being moved upstairs Thursday. I need to workout as much as possible and get the house together before I go back to work. School is back in session very soon.

If I have it in me, I'm gonna do Cardio Party (42 mins) for Turbo Jam. Oh, and I must must must do squats today. Trying to keep my booty spectacular and this cardio is already trimming at it. Bitter sweet this workout business is, but I can keep it tight and high. lol BUUUTTTT with a sensitive knee it would probably be best for me to R.I.C.E it and try again toma, starting with low-intensity. My homework assignment: find a Y with yoga and water aerobics. Need those kindsa activities to combat high-impact runs and Turbo Jam.

In nutritional news, I am cutting my calories a bit this week to kinda shock my system. Only thing is that went to sh*t yessaday... so boo to that, but today is a new day and the smaller number on the scale this a.m. was motivation to keep it together to prep for Friday's weigh-in.

I made a raspberry strawberry protein smoothie to utilize my last cup of raspberries before they went bad. LAST time I buy "exotic" fruit from the Food 4 Less in a crunch instead of waiting for Saturday Farmer's Market. Ugh. *scoffs* Food 4 Less... it's less alright! Food 4 Less Quality.

My shake had me completely full until lunchtime AND it was delicious. Hopefully Ricing for today and toma will help. If there is a God in Heaven. I don't want to detour or deter my progress thus far. Oyeee... just when I get one thing figured out, mo drama. Wish me luck.

Runner In Progress

WELP, I did it!!! I started week four today!!! I blogged about how I was gonna abort the last day of week 3 and move on to week 4 since I felt so comfortable.

Week four consists of two five-minute runs and two 3-minute runs with various shorter walking spurts. I FINISHED!!! I ran each segment I was supposed to, didn't stop. *SMILES PROUDLY* I am so proud of myself, ya'll... you really don't understand.. I could tear up a little bit.

I feel great.

Not saying it wasn't a challenge... Of course Oh Shila started whining a little bit, but I just made sure to cool down, taking the speed down on the walking, walking pigeon-toed then sleuth footed, then pigeon toed etc... whatever adjustments to calm her down then I hit my run intervals again. Making sure to take my time and stretch really well, holding each move for 20-30 seconds after a 8-minute cool down. For a total of 35 minutes of activity. I was running at about 4.5 for the first interval (3 minutes) but knew that I would probably have to take it down some after the 90-second interval because next us was FIVE MINUTES! Eep!! Shila's ass was like, oh no HONEY! I don't know WHAT you thought this was!" But I was like, "shut the hell up and hook it up!" :-) In every relationship there needs to be compromise, so I took my speed down to 3.8. I felt like I was walkin in sand, BUT I can work on speed later. Let me get her to cooperate first then we'll start doing competitive timing. We'll stick to this for a few weeks and then we'll reassess, deal, Shila?

There are little euphoric feelings like that of doing your workout, completing it and being in line with your caloric intake. It's enough to make me emotional. Next run is Tuesday morning, but KNOW that the work doesn't take a rest until then. Condition! Condition! Condition!

I see my runner's body hanging in the closet with those smaller clothes with the tags still on them... and I am gunning for em all. This is goin to be a GREAT first week to kick off August and round off the summer. Let's do it!

August Attack

With a new month upon us (man, this year is really flying by... I'll be 30 before I know it) I thought it time to re-establish my goals and see what I am doing here. I want to be 165 by September 1. That's gonna take work, commitment, and will power. But I really know I can do it. Not only because I've done it before, but because well, I have to!

But this time is different. Not because it'll be the last time I ever have to make this dance (because believe me, it will be!) but because my body is different. As you know, I have a 2 y/o so I truly believe that my new after-baby body is a little more... stubborn to let the weight go. I need to be disciplined if I am going to persevere. As I've mentioned I am already redirecting my mindset to a healthier living. I just bought more brown rice instead of white and have all whole wheat pastas, breads... and I would have whole-wheat crackers but I wanna finish the Ritz I bought (which claim to be whole wheat but are less than 1g of fiber) quite irritating lol.

At any rate, I did well under my max calories first day of the month. I didn't workout today as planned deciding to take a rest day. I'll be up early for my morning run on the treadmill starting week 4. That's right... week 4! :) I've decided it's time to move forward. I still don't have new new-shoes but my new ones and I are meshing a lot better these days. So I'm gonna check it out and see what happens on those 5-minute intervals.

Day in... day out.
I need a routine for my routine. I have accepted the fact that adult life (hell, life in general) comes with a routine, but have not made the routine work for me to the best of it's ability. It is my ultimate goal to be blessed to wake up January 12 as an even more beautiful, 30-year-old, 140-lb woman, with beautiful teeth, hair, skin, nails and a muscular, toned defined runner's body. And I will. Because I always get what I want and work hard for.

Today began a series of events that is going to reshape me from head-to-toe.... inside out.

I finally, finally replenished my Hair, Skin and Nails vitamin but I went with a different brand. I kept missing GNC operation hours so decided to get it from Dominick's where I went to buy low-fat Coffee ice cream for my Mocha shake (167 cals) I made. (Thanks Weight Watchers cook books!) I also bought (because it was on sale) the Nivea body Good-bye Cellulite 30-Day Body Beauty Program.

I realize you can't get rid of cellulite but these creams and massages are supposed to decrease the appearance of it. Since I don't have a lot of cellulite (and because it was only $10) I thought it would be a cool monthly experiment. It also comes with a little dietary supplement of conjugated linoleic acid and L-Carnitine . So tomorrow I'm gonna take some pictures and see where that leads me come day 30. See if I notice any change or if I just donated $11 and some change to the Nivea fund. :) With this supplement, that will leave me taking 5 pills a day... oyeee... but it's worth it. Just imagine if I could take a pic of my insides? We could see the change over time... but we'll see it on the outside. We all know great health starts from the inside out. From the food we eat and water and nutrients we ingest, we transform our body on the outside with a little sweat of course.

Plan of Attack:
I have decided to go to NETA Fit Fest the second weekend of September to finally lock in the rest of my first re-certifications and get.it.done. By then, it is my hope to be as CLOSE to 160 as possible. Then I will immediately start looking for teaching jobs. Immediately. It is time.

Basic Schedule:
(It's a lot more detailed then this, but here's the public version)
Sunday
C25K 30 minute morning run training
8-min Thin Thighs squat regimen
10 Push Ups

Monday
60-90-minutes of cardio

Tuesday
C25K 30-minute morning run training
30-60 minutes of cardio
10 push ups

Wednesday
60-minutes of cardio
8-min Thin Thighs squat regimen

Thursday
C25K 30 minute morning training

Friday
60-minutes of cardio
8-min Thin Thighs squat regimen
10 Push ups

Saturday
(rest)

Inches Lost

"You thought you had me defeated... then I started a disappearing act."
~ Me to the scale this morning after doing body measurements

So when I got up this early a.m. I didn't feel like I should weigh-in because I didn't have that same feeling as last week. Even though I had a really great week, I didn't... feel lighter. It's hard to explain... BUT there are 12 or so active girls depending on me to do so.. they motivate me everyday and I need to do it for the challenge, but also myself so I can start game planning for the upcoming week.

All week I've been dealing with the gas issues that come with rectifying your digestive system when you're eating right so I've felt heavy and bloated some days even though I burned more calories this week than previous ones. Either way tho, I had a really good workout yesterday and the day before AND Tuesday, so I opted to focus on the positive. As apart of the STFS Challenge, I decided to measure myself for the mid-challenge goals. And was pleased to see I'd erased several (as in more than four) inches from my body. It was a nice feat since sometimes (as I am sure we all know by now) the scale is unforgiving.

I still haven't moved from 170-ville, but I know it's coming and until the next time we meet, Scale. But know this. Every time we do, I'm coming at you with all that I have.

It's on. I am SO DONE with you.

So Amazing

I am feeling so good...

Better than I have in a long time... this is it, friends! It feels great to be here again... I won't lose it ever again. You can believe that...

LET'S DO IT!

H2TC! I SEE YOU!!!!!

Show Stoppin & Goal Watchin

"Week four, I'm coming for you.." she said as she walked Shaft-like out the gym like a car had exploded behind her.

If only I'd had on a leather trench coat and shades.

Show Stopping
I completed W3D5 today. And I must admit, it didn't hurt. My shin splint started to whisper, but I was actually feeling QUITE comfy during the 3-minute interval and I even ran the last two minutes of the 20, when I normally run 90 seconds as suggested and walk for the last 30 then I stretch. Today I ran the time out and then did a semi-brisk 3-minute walk of my 5 minute cool down. I spent another song length stretching... "Sexy Can I!?"

I've finished my first liter of water and had a filling breakfast. I took my Pers' advice and had a banana before my workout and an apple nearly immediately after and then ate a 100-calorie (really 110 cals) whole wheat bagel with some honey nut cream cheese. Then I logged my food. I originally made two bagels. After the first I "no longer felt hungry" but this time in traditional NON-me fashion, I didn't eat till I felt STUFFED. I felt satisfied with the one, so I put the other in a snack baggie in the fridge. I am SO proud of myself. I can have it later, in a couple hours, if I choose as my mid-morning snack. Tho, I think I will go with a peanut butter slice.

Given how this morning worked out, I think I will round off this week with Thursday and Saturday as my extended days 6 and 7 and then finally move on to week 4 on Monday. Hoo-ah!?

Week 4, in sure to — in short — will be a DOOZY.. longer runs that can last up until 5 minutes and less walk time overall. So that's gonna be new territory. I plan to stick to that week for about 2-3 weeks as well depending on how I feel. Conditioning, conditioning, conditioning, remember? I gotta do it...

Turns out my scheduled 5K in November (I was originally debating about October or even September) is the perfect time to run a 5K for me. Because, even though I'll be done with the weekly training way before then by standard week-by-week but with me spending more time on weeks I will be less likely to fail because I'm conditioned properly. And I'll still get some time to check out the 5K training program on the treadmill (so curious about what that's like) and even running outdoors (because as we all know the experiences are vastly different).

So, time to wrap up week three and move further in my journey because I felt really good this a.m. My shin splint didn't complain much at all.. so I'd venture to say the conditioning and taking my TIME is paying off and my calves and shins are getting more stronger.

I have been really upping my cardio and activity in various ways as to not get bored. Currently the bulk of my strength training is coming from boxing and push ups for the arms/upper body, and squats/lunges for lower body. My cardio has been consisting of C25K training, walking, elliptical trainer and Turbo Jam. In fact, later this evening I have a 3.8-mile evening walk.

Goal Watchin
As part of my goals I am really trying to beef up my daily activity and do it consistently for 5-6 days of the week. I want to get in at least 90 minutes of activity a day. With 30 minutes in the morning this should be an easier task than it sounds.

I'm also trying to track my food consistently and eat b/t 1200-1350 calories a day. My SP caloric range goes up to 1550 (I think) daily, but I'm never trying to eat that high. I think it's seriously putting a damper on my progress and eating more calories on my "heavier workout days" as often recommended in many books I read is doing nothing but making me heavier on those days. So I'm just gonna keep taking my vitamins and eat best for you foods of fresh produce leeeean proteins and whole grains. Try to stay away from the packaged stuff etc. and see where that puts me in a month.

As apart of one of the challenges I'm in it's time to measure soon, so it will be VERY interesting to see what I've done and what I NEED to do to get it done if I haven't done enough. Seen?

Off to clean the house... speak soon. I hope you're grabbing like by the horns and enjoying an active ride.

Pictured:
1. Check out the intervals in Weeks 4 and 5
2. My free T-shirt from my Y for completing 15 workouts... 1 mo to go!

Just Bumpin My Music!

I adore my new iPod.

It was the best gift a man, co-parent and friend could give me for being a great mother, friend, lover of his seed for Mother's Day. It enhances my workouts and, if I do say so myself, my music choices rock. I heart my play list "Working it OFF in 2009." It's funny cause I add the songs I want there, but every time I work out I shuffle the music so it surprises me... and that it does.

My workout went off without a hitch with "Gadget Flow" by Lupe Fiasco... an upbeat hip hop track about being from "a city in the Midwest, best city in the whole wide-wide world, hey!" Just as I was finished with my first three-minute run interval, feeling good about it, Mavis Staples told me, "let's do it again!"

In the middle of my third set of my squats/lunges regimen, Teedra Moses kept my mind on my booty by reminding me that "it's something in yo backstroke, that keeps me into youuuu..."

Then when I thought to pass on the 30-mins of elliptical, Eightball & MJG told me I "don't want DRAMAAA!" So I got on that bad boy and made it "do what it's sposeta do" (Ice Cube).

Then when I was done stretching and headed out the door feeling good about myself, locs all sweated out like a championship round of sex, Kem told me to let my love (of working out) set me free... "let it set you freee..." and I did.

ahhhhhhh *sigh of complacency*

It was so nice....... but ummmmmm, yeah, that was Monday... TODAY'S workout kicked my ass! lol

But I'll be back out there tomorrow... thank you and a big "muah!" to my iPod for keeping me engulfed no matter my workout mood. Cause even in the midst of a torturous one today, Kanye let me know that I'm still "so amazing!"

Relax and Take Note...

With everything finally starting to get moving in the health and wellness category of my life, but some bumps in the road poppin up, I thought now would be a good time to regroup and reanalyze my workout and how I am going to conquer the next 25-30 pounds without hurting anything or inefficiently.

Mo Runnin, Mo Problems
So, I started to get a bit discouraged with my run routine because of the shin splint recurrence. I haven't quit the C25K training, but I haven't been on the treadmill since Wednesday morning. I felt like I needed to slow down. My competitive nature had me wanting to attack each week like GRR! but the fact remains that I DO have shin splints and I DO have the wrong shoes and I do not have time for an injury that leaves me incapacitated. SO I have to slow down. In two ways. Firstly, I have to slow down my speed (I'm currently running at 4.8-5.0 and walking at 2.8-3.0). Secondly, I have to master a week first before moving on to the next. It's called condition training. Athletes do it all the time. I have to condition my body and that shin splint to the work I am putting in, before I can ask it to do more than that... or I am setting myself up for painful failure. So, on week three I will stay until I feel more comfortable to move on. In fact, I may stay on week 3 until I get the new shoes I absolutely need. Then try to move on to week four run intervals in the proper shoes and try those out on my shin splint since Fleet Feet has a 21-day return policy.

Beefing up Le Cardio
So I had been running and not much else for cardio with an occasional Turbo Jam here and there. I've decided, I really have to ramp up my activity on the cardio side for now and focus on more strength training after I break the 160 barrier. At 155 in 2006, I was still a little flabby in the back area. So at 160 I will start beefing up my strength training, but for now, I am going to take that down a notch, because strength training makes me hungrier because of the calories I'm burning, but I don't actually know what my caloric intake should be on those days and I feel I am still to early in the weight loss process to try and gamble. I want calorie restriction, muscle conditioning and THEN I'll work on getting stronger. For now, I just need to keep my muscles present (don't wanna lose em or weaken them with so much cardio and NO strength training) with endurance lifting. So I will do my C25K three times a week (75 minutes) and elliptical (150 minutes) and Turbo Jam 2 times a week (100 minutes) for a total of 325 minutes a week. Turbo Sculpt for strength, Thin Thighs for lower body for FOUR weeks.. and then reevaluate on Monday August 17...

Chocolate City Dreamin
My goal is to break the 160 barrier before exiting the month of July (three pounds in two weeks). But also I am trying to lose about 5 more to be at 165 by the time I tentatively travel to DC for some work I am negotiating and trying to line up. I will run into some old faces from my 150-lb days, so it's mighty important to stick to the plan so I don't arrive too much over weight. lol

Serenity is nigh
So, I have found the final piece (chaise lounge loveseat) to add to my Serenity Room. A room I am creating in the upper level of my home where I can pray, meditate, watch girly movies, have a cocktail, sing... well, you get the point. Somewhere where the boys aren't allowed, unless I say so. Think of it as my Claire Room from the Cosby Show! I will definitely post some before and after pics of the small renovation. Also, the measurements have been taken for the closet. The upstairs is gonna be niiiii. I pick up the chaise toma. :-)

Back to the grill again in the a.m. I enjoyed my rest days and am excited to get that cardio counter UP.

9 Appetite-Suppressing Foods to Conquer Your Cravings

By Whitney Provost
Source: www.beachbody.com

If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may start craving all the junk you know you're not supposed to eat. The secret is eating the RIGHT foods to help calm the cravings for the wrong ones. Add these 9 easy-to-find, tasty foods to your meal plan, and rein in your appetite before it gets out of control!

1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the "instant" variety, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6. Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7. Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.

"I got the pepper!"

OK, so even tho Shila started whining at around 11 minutes, I am smiling about my morning run to complete W2D3 of C25K Training. For those of you who have had the unfortunate pleasure of hearing me complain during Week 2, you know I got very frustrated that my new shoes didn't take care of an irritated shin splint that started getting louder as I increased my run intervals...

But I am proud to say that I could not have planned my run better this morning. Shila was patient with me, the TV in front of the treadmill was playin a symbolic message and my iPod playlist was "jammin on the one!" Allow me to explain:

OK, so a little back story, after Wednesday's dreadfulness, I started stretching and stretching hard, yesterday I was scared to do any form of anything worried about how it would affect my run today... but alas, thanks to a challenge via Spark People, I did my last chance workout and got in my Burn Circuit 3 Strength Training session and a 20-minute Turbo Jam aerobics session before bed.

I stretched some more afterwards and then took a hot bath where I stretched some more... and my bath, was simply awesome. HOT water, Rosemary drops, eucalyptus bubbles, Epsom salts and lil ol sore me. It was soooo nice. I am not really a bath person, but I am definitely squeezing in one of these as part of my weekly routine which by the way is tweaking a little bit to incorporate my run.. and changing my off day(s) a little bit. I'll talk about this later... back to how great my run was.

The title of this blog (for non-Cosby Show junkies) comes from one of my favorite episodes where Cliff (Bill Cosby) is asked to run in a 4 X 400 relay as a special race between his alma mater and their old rival! And his coach, to ask him how he was feeling, would ask him if he got the pepper! Meaning, (in non-Cosby like speak) "are you ready to kick this race's ass?!" OK, so not very exciting if you've never run track, but for me it was a nice little sign that the run might not be as bad as I anticipated it... cause, I can't front, I went in today a little confident, but also a little scared. But after that, "I got the pepper!"

Secondly, the first song to kick off my 5-minute brisk walk was "More" by Rhymefest.
No matter how much I get (I want more)
Even when I talk my shit (I want more)
Every party on every list
And everybody want a life like this
But still (I want more)
Which helped cause I do expect more out of myself now that I am getting older. I really am going to kick this fit thing in the butt... for good! Every song after that was great too... I compiled the playlist (143 songs total) and shuffle it every run morning, but sometimes a song I love comes on at the wrong moment of my run and I have to switch. I didn't have to switch once today... yah!!

Third and lastly, today, I am going to Fleet Feet off a recommendation from my Pers (Sorority Sister) about how they examine your run and stride and tell you what kind of shoes you need based on your assessment. In gist, they really analyze everything about your run from your feet to your stride to determine how to make your run experience the most comfortable. Since we are in a recession, I simply can't afford to toss the $75 shoes I just bought and get new ones, so hopefully a simple insert will help much. Monday begins Week 3 and I won't enjoy 3-minute jog intervals if Shila's ass is nagging me the whole time. So hopefully this consultation will garner some great realizations... because I WILL RUN my first 5K this fall. You just better damn believe it!

So the weekend is generally a time for resting for me, but with the new schedule Sundays will be my first day of the week for strength. This particular weekend will be more intense because in the morning I am going on a 7.7-mile hike in Busse Woods (when Saturday is usually my rest day) with some Walking Group friends of mine. So, I will need to stretch and act right because Monday is back to the tread again.

So, new schedule will be as follows:

Sunday: Burn Circuit 1, stretching
Monday: C25K Training, stretching
Tuesday: Burn Circuit 2, stretching
Wednesday:
• C25K Training
• Burn Intervals
• Ab Burner
• Stretching
•Special Bath

Thursday: Burn Circuit 3, stretching
*Friday:
• C25K Training
• Burn It Off (Cardio)
• Recharge (Intense Yoga-like stretching)

Time for breakfast... *still smiling*

* Because Friday is so intense, I will classify this as my last chance workout... I will now weigh myself once a week for official numbers early Saturday mornings.

Shila, The Shin Splint

"What if I'm never able to run a 5K?"
~Defeatist to Support System while icing an agitated shin splint

I should have known the minute I was in my good sleep, drooling, happy dreaming and The Sun headbutted me at 4:40-something this morning that it was going to be a peculiar morning workout. He didn't go back to sleep right away or relatively quickly. First wave alarm (5:20 a.m.) came and went. Second wave (5:30 a.m.) came and went with my sun looking at me wide eyed and rubbing the area he bruised... guess he saw irritation in my face. We lay there quietly... last chance wave (5:40 a.m.) silenced... I tried to will him to sleep but he was just too strong. Finally we both dozed off at some point. I woke up at 8 a.m. to him snuggled up under my arm. *sigh*

Not to be outdone, I got up and got ready anyway.. after all if I am going to run the 5K this fall, I have to stay on schedule. So since beginning training I been feeling really great. Each day was cool... slightly challenging in the calorie-burnin department... I felt I was really making some progress. I resumed Chalene Extreme this week and Burn Circuit 2 was yesterday and I woke up with tight hammy's... little did I know that was the least of my problems.

I got new shoes Monday and was so looking forward to using them on the second day/run of week 2 (W2D2) because that damn Shila was irritating me and I figured it was because I needed new shows... well I put those sexy light puppies on today and my Shila's ass started screaming again. She gets on my nerves. She and I have been kicking it since 1996 when I overtrained for regionals (track and field) and we been hanging tough every time I up the amount of my vigorous workout. She is the reason I've steered clear of running. She just doesn't like me to do it. But I've read conflicting articles that there is really no cure for this strain and you just kinda have to care for it and hope for the best... what's a girl to do?!

I did finish my run, but I felt like sh*t afterwards. Not because Shila was still screaming, she calmed down once I was off, but because I don't want this damn runner's injury to haunt me for the rest of my damn life. (You know I'm mad cause I said "damn" twice!) I want to RUN a 5K. I know I was a sprinter, but man... I'm old and I want to do some aerobic activities like long runs. I already know I can do anaerobic ones (quick sprint-like activities i.e., 100-yard dash, shot put, etc.). Further... I should be able to run.

I also think it might be my stride. Again, I haven't really ran in ever and I am trying to figure out HOW to run... I mean, my Wii Fit will rudely tell me that my balance is quite awkward and I don't walk evenly... but not sure how to fix these kindsa things besides doing what I'm doing. Core exercises, strengthening all my muscles etc. W2D2 only requires me to run for 90 second intervals... wtf am I supposed to do when it wants me to run for two minutes, three minutes... hell, 25 minutes?! I'm just feeling like I'll never get this done... and it's bugging me something fierce. I am hoping I left it all on the treadmill and just gonna do some serious stretching b/t now and Friday morning... let us not forget, I have Burn Intervals cardio to do today and Burn Circuit 3 tomorrow for Chalene Extreme.

One thing is for sure, I'm GOING to run a 5K. And I'm gonna keep running them... so I have to figure out some good preventative measures because I just can't afford to will not fail.



"Calm down, SHILA!!"

"Independence"

"Girl I didn't know you could get down like that"
~ "Independent Ladies" Destiny's Child

So as I rub on my flat(ter) full stomach sitting on my couch watching old school cartoons on Boomerang... I must admit, I feel great. I just had my breakfast (egg white omelette with fresh spinach, minced garlic and topped with soy cheese, 1/2-cup brown rice and a cup of sliced strawberries), I'm sippin on my liter of water, and just feeling... great. On this Independence Day, I am inspired -- with all it's great meaning -- to celebrate my own independence from the lifestyle that once had me so shackled I thought it was normal. I stare at the picture of me that I found from 1996... looking back at me was this fit, happy teenager with a body to d-i-e for. She loved to workout, her shoulders were fabulous and her gluteus maximus was propped up like it was holstered by buff boys... oooh wee! lol I was prolly a good 125 lbs on that picture and a size 7/8. (I told ya'll I've always been a muscular, stocky lil something... that weight on my height is usually like a size 4... but anywho..)

I will never have that exact body again, besides having five more body arts, more stretch marks and cellulite, my body has morphed some by gaining different muscles in places I didn't have them before (I didn't do a lot of strength exercise then, just cardio with all the basketball and track and field practice). SO when I emerge a new 13-year older butterfly my body will be different, but maybe -- just maybe -- even better. I'll have filled out some and be muscular vs just thin.

Last night I went out with my sisters to a comedy show and didn't drink. I'd mentioned to my homegirl that I was not going to drink until I hit goal. I realize this is a difficult task to accomplish, so I modified it a bit to drink in moderation. Afterall, if I am ever going to prove I can maintain my weight, I will need to show myself that I can act right when tempted.. drinks, fatty foods, I will need to be able to control myself in these situations. So it made me feel truly ecstatic that I was out with my girls with everything feeling like normal but for this evening I decided NOT to partake. They all were looking at me a lil sideways because it's unnatural for me not to imbibe, lol, but they will have to get used to the new healthier choices me. Sometimes she will drink and IF she does, it will be an alcohol with a low-to-no calorie mixer (i.e., seltzer) or a glass of wine ... something I can account for. So, I will moderate my alcoholic consumption when I choose to drink, which won't be often, but I will not drink any juice or pops. I will stick to crystal light and water. If I choose to have whiskey (which I do often) I will drink it straight... no Coke and only in moderation. This is more feasible than trying to set myself up to fail. Yanno?

Anywho, I am feeling absolutely great today and I just wanted to share with you... what are you independent from today?

Time for Some Answers!

These are questions asked of me in one of my Spark challenges... and they really made me contemplate. Doing so gives perspective to how I am going to address my health and wellness in the future... and I want to share them with you.

1.Why am I overweight?
I am overweight... because I didn't keep my consistency when my life changed. I came to Chicago fit(ter) and well. I was 154 lbs and even though statistically I had some weight to lose, I felt great in my clothes (most days) and I was strong and lean(er). I immediately found a gym that I loved and was working out on a consistent basis. In March of 2006, I reunited with my first love. Happy, joyous occasion but one that came with a different life than the one I was used to. We soon moved in together (my first and only cohabitation with a partner) and there were fun nights of boxing and football and lovemaking, there were cocktails and nights on the town, eating out at restaurants and before we both knew it, we were toppling the scales over. In September of 2006, we were blessed to conceive a child. By then, I was approximately 175 pounds (my current weight). I gained 22 pounds with my pregnancy, lost it immediately thanks to breast feeding and have just been stagnant since due to laze and inactivity.

2.Why do I want to lose weight?
I want to lose weight because I am an athlete. Her body is hidden, but my strength and drive and competitive nature and love of physical fitness and activity are still very much abundant and important to me. I want to prove to myself that I can be my own AFTER. I want to show and prove to self that the dual (track and basketball) athlete still lives inside of me. I want to lose weight because I have aerobics classes to resume teaching. I have a personal training certificate to obtain. I have a sun to raise and be around for his games, recitals, accomplishments. I want to feel like myself again AND live the life I love with my family. I want it to look just like it does now, but with me in smaller pants, consistently making better food choices and having an active, lovely, healthy lifestyle.

3.Why haven't I maintained weight loss before?
I cancelled my gym membership when the fee increased, didn't find an alternative like I SAID I would, ate whatever I wanted, and drank whatever I wanted to drink and thought I was happy doing so. But I'd lost myself there. It's only by the grace of God, I've not gained more weight but "maintained" this (over)weight. I know my health had a lot to do with it too... I have (thank the Lord) always been the picture of health, no heart disease, high blood pressure, diabetes, high cholesterol, nothing... and I figured, well hey, I'm healthy, I'm still cute... what's the problem? But I want my real body back. And now that I know what NOT to do, the sky is my limit..

Thanks Hot 2 Trot girls... our Leader ANEWAMANDA has really done a great job rounding us up... I can't wait to see how we all emerge from this challenge with all the hard work we're putting in.

H2T!! H2T!! H2T!! H2T!! :)

I got off the couch...

to train for my first competitive 5K.

So, as you know, I've power walked 5Ks before in just under an hour but have always shied away from actually running one. OK, you probably actually did NOT know that... but now you do.

SO last night, while sitting around I decided to get off my couch and once again go to the site to learn how to train for a 5K when you've not run before or haven't run in a long time. And this morning, I rolled out of bed at about 5:15 a.m. CST and was at the gym and on the treadmill to start my Couch to 5K training.

I'd love to say that I just heard about this site, went to it yesterday and then this morning got up and did it, but the first time I actually looked at it and even started it was in 2005. I think I went through my first week, but at the time I wasn't big on treadmills and tried to start outside... well that got old real quick cause I didn't know how to pace myself (I am a competitive athlete still in my brain not realizing sometimes that my body is not on the same page!).

So this morning, I got up and did my "brisk 5-minute walk" to warm up at a 3.2 speed. And then started my interval training of 60 minutes running (4.2-5.0), 90 minutes walking (3.2). I definitely need to get new running shoes, which I'll do a little later today. I also have to stop by GNC to get more vitamins and by Whole Foods to pick up already seasoned firm tofu for my salads. (Oh yeah, I've also -- now that I have mastered the art of cooking brown rice -- decided to give the Fat Smash another try... like for real this time. The first time(s) I tried it, I wasn't eating beans, brown rice, oatmeal, egg whites... it was just a recipe for failure period because I just wasn't eating the filling foods that were acceptable and after eating bland salad after raw veggie/fruit, even the most disciplined will get hungry, angry and rebel... in that order. But I digress.)

After my thrilling 3-lb loss yesterday, I am definitely trying to keep that momentum, but at the same time I know that I can do a whole lot better at tracking my calories (thanks to Spark People) so I can smash fat while still making sure I eat enough foods throughout the days. That will definitely cut down on the hungry anger mentioned earlier. Because surely before I would eat a banana as a snack and then not eat again until it was already too late. But now I know how many calories are in a banana and know I can pair it with something else that will get the job done... or hell, have two bananas... you get my drift.

One thing at a time... back to the the 5K Training...

So this morning's run, while eventually started to tingle my glutes and thigh (around minute 13 on the count down) didn't really exhaust me the way I thought it might.. so next run, in my new shoes, I'm gonna ramp up my speed some. Because my MHR was 124 hardly enough to really get the blood pumping. And I broke into a very little sweat and only at the end. To offer some sort of gauge, I sweat harder during my 11 minute elliptical workout afterwards to thank my knees than I did during my 25 minutes on the tread... so gonna see if I can push myself. In 20 minutes I covered 1.46 miles though, so that's pretty sexy. I realize running outside is a much different ballgame, so the plan is to find my stride so that by the time I am running for extended periods of time (week 7) I can take it to the street (thanks Spark run maps!) to test it out and see how I do on the ground, wind in my back... or more than likely -- in Chicago -- wind in my face!

So yeah, feeling pretty good. Just gonna detox for these first nine days and really get my eating habits in check over the summer so that by winter when most people wanna ball up in the house and hibernate on junk food, I'm still hitting the gym and eating like I have some sense. I want to emerge in the spring that same healthy, fit butterfly, not wrapped back up in this cocoon of a weak shell.

I need one of those fancy stop watch, heart rate monitors for Christmas/My Birthday... any takers? :) What? I'm getting my request in early! Ooh and a Vita-Mix! hahaha...

Have a great day, Blogsphere. Time for me to get some real breakfast in my belly: scrambled egg whites, milk and cantaloupe.

Lucky Number Month 7

Well... it certainly is difficult trying 2 do it all & be a great mom too! But I'm doing it!! :)

After joining the Y, I have really been concentrating and making low-cal recipes. I been making large meals that last, quick meals that fill us up and making love to my Crockpot so that I always have a healthy lunch/dinna & stay away from takeout.

I been substituting fat free milk (and hell, getting a milk serving period) for 2%, eating more egg whites than yolk, counting calories (admittedly need to fine tune this) and trying best to stay away from restaurant food, though we MAY have a restaurant meal here and there. I am eating smaller portions (and getting full on them) and getting my exercise on usually in the A.M.

The Chicago Y's have a really nice summer special that I had to take part in, and if I don't get to the gym in the a.m. to hit up the elliptical and treadmill real quick, I try to make it up with an afternoon workout or something at home for a total of 5 workouts a week and 3 strength training.

I am also finding exercise in other things I do (laundry, bike riding, outdoor walks and hikes, house cleaning etc) cause man, climbin stairs from the laundry room with 4 lb. weighted gloves & 4lbs attached to each ankle is real and it's deep! As ya'll know, I really jus got started again (4 real) at the beginning of June; I am proud to announce I'm down 5 lbs.:) New tattoo I'ma comin! (See previous goals post for details).

I hope U all r doin the damn thang as well!

I've attached a couple pics of my meals I've made:


Pork and Apple Stir fry:
This had so many yummy vegetables in it.
It was so pretty! And tasty.

Herbed Turkey Stuffed Bell Peppers:

A one stop meal of protein, starch (rice),
and veggies.

Slender, Sexier, SO-healthy Sanni 2009 and Beyond

"To feel 'fit as a fiddle', you must tone down your middle."

~ Unknown

So after finally a month of being more consistent on Spark People for good.. I can say I am finally in a groove. And thought it was time to detail my goals so I know specifically what it is I am going to accomplish over the next 6.5 months (till my 30th birthday).

A little background...

I was a dual athlete all four years of high school and for my freshman year of undergrad. While working full time and in school for my master's at 24, I started reclaiming my athletic body by going to workout faithfully, everyday on my lunch break for an hour. In doing so I trimmed off near 50 pounds I'd packed on during my stagnant years. I also went on to get certified in group fitness.

I moved back home to Chicago for a job opp in 2006, fell in love, got with my partner, got comfortable, gained weight, had a baby in 2007, let my certs lapse and here I am. lol While, I haven't gained all my previous weight back, I am certainly not my previous weight and I aim to get back to that and better.

I love my body/frame because I wear my weight extremely well. People rarely know that I weigh as much as I do, unless I tell them. I know I have a lot of hidden stallion-like muscles under this thickness. I will bring em out, and KEEP em out, before 2009 comes to a close to enter my 30s with no extra weight upon my heart and soul.

There are a total of 28 weeks and 5 days to the day of my born day and exactly 29 weeks to my anticipated weekend celebration. My goal is to be met and maintained by my bday tho. If I consistently lose a simple pound or two a week, I'll be at my goal weight. Sounds simple enough right? lol It's gonna take mad determination, calculated movements and strict by-the book seriousness. I am ready. I haven't felt this ready since 2004 when I got tired climbin up to my 3rd floor apartment and knew a change needed to come and quick. Luckily, I am not as in bad of shape as I was then... so failure this time is not an option.

Goal weight: 138-140... I would like to be 140 pounds or lower. Until further notice. I was 125-130 in high school, so I think 140 is a good, realistic weight to shoot for (in 2006 before I started gaining I was 10 pounds heavier). After accessing my physical appearance and how I feel, IF I want to get back to my high school weight when I get there, I'll work on skimming away those last 10. But we'll see. I wanna keep my assets if you kno what I mean. I was also a B cup in high school and nobody wants that. lol And by nobody, I mean me.

The Program:
Eat five to six small meals a day, drink more than eight glasses of water and workout 5 days a week.

• 8+ glasses of water a day
• 5+ servings of veggies/fruits a day
• 5 days of at least 45 minutes of cardio
• 3 days of strength training
• Track caloric intake and don't go over it; try best to get all the nutrients I need
• Have a healthy breakfast of SOME sort, every morning
• Award myself to the goals
• Surround myself with positive people who know my struggle and support me

Basic Goals

1. Weigh less than 140 pounds
2. Get body fat to 20-22%
3. Get Fitness Certifications
4. Start personal training and fitness instruction business

My 2009 G&R (goals and rewards):

Goal: Weight 165 *~*Achieved: ???
Reward: Get thigh tattoo sleeve expanded..

Goal: Weight 150 *~*Achieved: ???
Reward: Mini shopping spree

Goal: Weight 140 *~*Achieved: ???
Reward: A trip to an exotic place I've never been

Goal: Body fat 25% *~* Achieved: ???
Reward: New workout gear (bras, shoes, shorts, yoga pants etc.)

Goal: Size 10 Pants *~* Achieved: ???
Reward: ACE Certification

Goal: First 5K Competitive Race *~* Completed: ???
Reward: Small weekend getaway

Please check out my fitness/health blog where I talk about my struggles, share articles and eventually client consultations:
http://glamourousglutesgamsandguns.blosp
ot.com

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."
~ Plato

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."

~ Plato

Analyze. Strategize: The Intro.

I found my fit girl "crush"... a 35-year-old single mother of two in St. Louis who lost like 50 lbs., got certified as an ACE personal trainer, is now a fitness writer and currently training to be a fitness model. At 35, she changed the game and took on a new job totally unrelated to her two degrees. In the midst of all the adversity she faces, she ventured out.. it inspires me and makes me ashamed. Ashamed that I am SUCH a procrastinator. When the eff did I get sooo stagnant? So lazy? SO careless. I was in my iPhoto just staring at pics of how this...*pinches self* came to be. And then I sat my period-laden butt up all week eating everything under the sun... real rude like. It's like I know what I want and continue to ruin and/or delay my destiny
...

WHY?!

So now I'm reflecting.

The other day I was lookin at myself in the mirror impressed with progress. I swore I saw a shrinking waistline... and then I sabotaged myself. I must, must, must do better. I am currently developing a new strategy in my plan of attack.

10 More Tips for Your Wellness Journey

Easy Ways to Get Healthy

-- By Carrie Myers Smith, Health & Fitness Writer

Looking for more ways to become a healthier you? Here are 10 great ideas you can use any day, every day.

1. Drink a glass of water. Water is an essential nutrient for life. But beyond that, you just plain feel better when you’re well-hydrated. More energy, brighter eyes, healthy skin and a decreased chance of headaches are just a few of the benefits you’ll glean from drinking up!

2. Go for a walk. There’s nothing like a nice, brisk walk to relieve stress, give you a boost of energy and get the brain cells working again!

3. Call a friend. Do you have a friend who you know is going through some tough times? Why not zip off a quick note or give her a call and offer encouragement to her. She won’t be the only one who feels better!

4. Journal. Keeping a diary or journal has been shown to be a stress reliever. Seeing a quandary on paper can also help you uncover concrete solutions to it. Take a moment to write down a problem you’ve been encountering and get ready to resolve it!

5. Soak your feet. Your feet literally carry you throughout your day. Do something kind for them. Kick your shoes off and give them a good rub down. If you can, take a few minutes to soak them. Cover the bottom of a basin with marbles, fill the basin with warm water and sprinkle in some Epsom salts and a few drops of your favorite essential oil. While soaking, glide your feet over the marbles for a mini-massage. After you’ve soaked your feet, slather on a rich re-hydrating cream.

6. Send a thank you note. Has someone done something nice for you and you have yet to really thank her? No time like the present! Send a nice thank you note now!

7. Eat a snack. If you find your energy waning between meals, eat a small, healthy snack to boost your brain back into action. Combining a whole grain, fruit, or vegetable with a protein: nuts, nut butters, low-fat dairy products, seeds, soy products, lean meats, fish, or poultry will give you a sustained energy boost to get you to your next meal.

8. Chew a stick of sugar-free gum. There’s nothing like a clean, fresh mouth to make you feel refreshed all over. But when you can’t get to your toothbrush and floss, chew on a piece of sugar-free gum instead to give your mouth and body an invigorating zing.

9. Organize your space. Whether it’s at the office or at home, clutter can make you feel sick – literally. Get rid of what you don’t need and organize what’s left. Take a few minutes right now to clean up your space.

10. Take "five." Allowing your body to run on a constant adrenaline rush, which happens when you’re in continual stressed-out mode, wreaks havoc on the body. Take several breaks throughout your day to simply breathe, pray, or whatever it takes to bring your body down to neutral.

Source

Remember The Goals

I spoke to someone who actually successfully completed the ChaLEAN Extreme program and she told me that she lost 12 pounds over the 3 months and a few inches... that is awesome in the sense that it's 12 pounds she didn't have on her frame three months prior. Perhaps I am an overachiever or just seriously misunderstanding what the program is supposed to do. OR it has me thinking it will do something it simply won't. However, instead of trying to figure out which, I have to figure out what I can do to maximize my results. In a perfect world, I would lose two pounds a week over the 12 and end with at least 24 lbs AND several inches. But in order to achieve anything close to that, I'm going to have to utilize those recipes she shares in the food guide, cut my calories down to 1400 (I was previously at 1550 max). I have to utilize those calories better by eating more less calorie/fulfilling foods.

Gotta remember my goals. And figure out the best way to execute to make this work for me. The words "results not typical" keep flashing in my mind... I want my results to be untypical as well dammit!

Now during my day, I wear my little "I Play For Keeps!" bracelet to remind me to make best decisions all day long to be regret-free come workout time.

While I am doing the workouts (almost done with my first full-week ~ yay!) I know now I must add some more to my plan. Cardio. The circuits get my heart rate up. Which is great... and "muscle burns fat" but I need to be doing some cardio too, I feel. And there's only one workout in the week that incorporates some actual cardio into the workout (Burn Intervals). But at the same time, the workout itself is enough house activity, so I have to figure out something to do. I want to incorporate bike rides three times a week... but that's gonna need the weather to cooperate. It's been a rainy Chi-Town lately. But perhaps I can plan for bike rides and walks and Turbo Jam can be my "rain site." :-)

And I just have to push myself.

Currently, when my lifting is getting too tough, I chant little things like, "push..." or "I can do it..." "Sweat breeds athletes..." Perhaps a little lame to some.... but a big motivator to me.

This has been a long-awaited fight that I have postponed for nearing three years... it's bitter for me to even be here again... BUT I am here. I can either deal with it now or never address it and deal with the affects of it later. I choose to fight now... while I still have the energy, drive, motivation and great health to attack it. Furthermore, I want to keep all those traits. I don't want any of them to deteriorate.

So, it's these verbal cues and different visuals that are gonna help me through this. Around my house, specifically at my desk in my study where I sit often and perhaps decide not to get up to workout... near my sun's sweets section of the cupboard and on the fridge to name a few... I place little index cards with drawn statements like:

• I want to get stronger!
• I want to be a lean machine!
• I want to have more energy!
• I want to feel/look like myself again!
• I want to LIVE and be healthy for sun!
• I WILL reach my goal!

• 

That Terrible Feeling
Every time I eat some fast food or something not particularly good for me that's not included in my meal plan... I feel disgusting and disappointed with myself afterward. I mean, literally. It goes too quickly. It's (sorta) tasty going down, but not filling at all. But it's quick, easy and gets the job done for the moment. But oh when it's done... I just feel so guilty. Like a person with a conscience who cheats on her partner and afterwards gets those bad feelings like, "that was a mistake.... I should not have done that." That feeling (and my finances ~ not a lot of overhead to be wasting money on an unfulfilling meal) has been stopping me from going into a fast food restaurant or drive-thru. It's these little victories that let me know I just might be back. No, scratch that... that I am back.

Are you hurt or are you injured?

~ Coach "The Program"

I loves me some residual pain.

I know that when it's happening, my muscles are woooorking.

It's not that injury, "oh my word, that HURTS!" pain but, "oohhhhh yeah, that hurts sooo good!" :)

It's nice to be back... so long as I keep remembering the goals and visualizing myself successful.

I will be an athlete again!

Tomorrow morning I am biking to Washington Park (as promised) while my sun gets his haircut and goes shopping for his birthday stuff with Daddy.

OH and thanks for being here to hear me journal about these trials... just think soon it will be about my client meetings and classes! :)

"I get it in!"