exercise


Where does the time go, my friends!  It’s July 1st, 2010.  My desire has been to blog my health journey, which lately has fallen by the waistside. 

I have not stopped my health journey, however I’ve had my struggles the last few months. I’ve been around the same weight for the last 5 months or so.  I’ve lost a total of 105lbs and need to lose 70 more!  I weigh in at 204.  I’ve been between 197 and 223 the last 5 months.  I can’t seem to stay under 200. 

My trainer talks about Desire and Belief.  You have to have both in order for change to happen in your life, no matter what it is.  I’ve had the desire and passion to lose the rest of the weight but have not really believed I can weigh 130lbs.  I haven’t believed I can get the agility back in my knees and the physical fitness to where I can do just about anything when it comes to activity and sports.  Without the belief, the motivation has died even though the desire has been overwhelming. 

Then, when I got comfortable losing 105lbs and comfortable in my new body the desire to lose more was gone!  I get compliments all the time on how good I look now and how desireable I am now. My doctor, friends, family are all very proud of me. I feel fantastic and look good.  The belief came back because of what I’ve already accomplished but the desire to push and do more died. 

Therefore I have been in a “Self-Induced Plateau”.  I read a blog today that helped me realize where I am and the encouragement I got back was tremendous.  It’s a trainer’s blog and she used this expression, which really hit the nail on the head.  It’s been my mental attitude that has kept me from moving forward. 

My trainer believes once I make it through this wall of mental status, get back to the desire with the belief that I can do it and get under the 200 mark….the rest will melt off and I will get to my goal.  He told me on Tuesday that I need to be comfortable with getting uncomfortable.  I need to eat clean, even though I don’t want to.  I need to cleanse, when I don’t want to.  I need to workout, when I don’t want to.  That’s when the success comes in, not when it’s easy. 

Today I’m feeling the desire as well as the belief that I can get to my goal of True Health & Wellness for my life.  I’m definitely uncomfortable today, so I’m in the right place 🙂  I’m on day 2 of a 7 day cleanse.  I worked out on Tuesday with my trainer.  Yesterday I did 50 mins on the treadmill at an 8 incline at 3.5 speed with 4 one minute runs at a 3 incline and 5.3 speed.  Tonight, my best friend is coming over and it’s Competition Thursday.  We’ll do a combo of strength training and cardio for one hour.

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I sure have gotten back into the routine of working out!  It’s been killing me, haha!!   I’ve been seeing Dave, my trainer, on a regular basis again – twice a week.  He’s really been kicking my butt!  During this cleanse I have zero inflammation to my knees so he’s having me  do more walk/runs!  My legs are sooo sore.    My rest times between cardio and weights are less now too and he closely watches the time.  Sweat is pouring off by the end of the hour!  I used to get grossed out by all the sweat that literally pours off but now it’s almost like a badge of honor!  Does anyone else feel that way?  In fact sometimes I gauge my workouts by how sweaty I can get. 

I must confess I was a big baby and complainer this week with Dave.  Each time I left dripping in sweat.  My mental status is not in a good place now.  I clearly don’t see the big picture this week.  It plays with my head when I work out doing a lot of cardio and don’t see the results I want on the scale!!!    I can’t believe how much it brought me down yesterday.  This is why I don’t own a scale and am weighed by Dave only.  I’m clearly still unable to use it as just a tool.  It affects my mood in a negative way!  😦

My planned workouts for the next several days looks like this:

Today (Friday) – DAY OFF!!! 

Saturday – 25 mile Bike Ride (all flat)

Sunday – Gym, Treadmill Walk/Runs for 1 hr and some weight training

Monday – Gym, Treadmill Walk/Runs

Tuesday – Workout with Dave

Wedneday – ???

Thursday – Workout with Dave

Well, it’s official!  I’m now a “poster child” for my trainer’s business.  My before and after pics flash first thing.   To see it, click on this link.  http://www.truhealthandwellness.com

Hopefully by the end of the year a third pic will be up.  The last one showing a total of 165 lbs lost!

Until then, I have another 65 pounds to go.  The pressure is ON!  It’s one thing writing an anonymous blog; it’s another to be out there in front of everyone with your name on it!  🙂

I’m ready to tackle this with the help of Dave, my online friends, my close friends, my co-workers and most of all My God!

I had ZERO motivation for doing any cardio last night!!  I was having an emotional day and wanted to curl up in my warm bed upon arriving home from work!!!  That sounded really good to me.  I even posted on my Facebook status, “Warm Bed or Treadmill?”  I loved the responses.  Half said the warm bed and the other half said both with treadmill being first!  🙂

I changed into my workout clothes as soon as I got home.  Then I played around on the computer for almost an hour.  I kept thinking I promised my trainer Dave that I would do cardio on my own 4 times last week and THIS week.  I only did 3 last week.   I need to step up my “on my own” working out again.  I then passed my mirror and saw my ever shrinking belly (that is still there, just smaller) and thought…I have to workout for that to go away.  My routine and motivation for any cardio in the last 3 months have gone down the tubes….completely!! 

I’ve learned that consistency is more important than what you do or how long you do it!  Exercising on a consistent basis forms a habit.   Someday it will not be thought of as a chore but rather a lifestyle.  Most of the time, it’s still a chore at this point.  Sometimes it’s not..YEAH!!!

I got my butt downstairs to the fitness center at my apt complex and got on the treadmill for 40 mins with an incline of 11 at a  speed of 3.2!  I then sat in the sauna room for 25 mins.  I felt better for doing it.  When I got back in it was to bed!  I felt ZERO guilt laying in bed the rest of the evening.  🙂

Sometimes the motivation is just not there.   Sometimes you have to just do it anyway.  Did I feel better after?  Physically, not really but mentally, 100% YES because I did it anyway!  That’s why I’ve lost 100 lbs so far.  Doing it anyway when I DID NOT FEEL LIKE DOING IT!!

What keeps you going when you don’t want to?  What are your stumbling blocks to make this health journey a lifestyle?

 100lbs down and feeling human again! Although I’m still 65lbs away from reaching my goal weight, I feel great and look forward to feeling amazing! I just returned home from visiting family over the holidays. Traveling at a size 14 is a whole new ballgame then it was 4 years ago when I was a size 28. The last time I flew on an airplane was physically and emotionally draining.  I remember the anxiety I felt walking down the aisle looking for my seat.  I could literally see the looks of judgment and thoughts of: “Please don’t sit next to me.” I was embarrassed when I spilled over in my seat, and when I had to ask for a seat belt extension.  Not being able to put the tray table down was unbearable. This time, I’m happy to report no one even paid attention as I walked down the aisle. I had to tighten the seat belt and had plenty of room for the tray table. I even had extra room on my seat! On the last leg home, I had the middle seat and it was no big deal!

Besides feeling healthier and 100lbs lighter, my medical conditions have greatly improved. Let me paint you a picture of where I was just a few years ago: I was 40 yrs old weighing in at 300lbs. I was diagnosed with type two diabetes (proceeded by insulin resistance), polycystic ovarian syndrome, sleep apnea, acute hypertension, high LDL and dangerously low HDL cholesterols, arthritis in both knees and hips, patella femoral pain syndrome, iron deficiency, asthma, in the high risk category for heart attack and stroke and of course morbid obesity. My doctor put me on all kinds of medication. I was taking around 12 pills a day, using a CPAP machine, an inhaler, nasal spray, and had to inject a shot of medication into my stomach twice daily! Can we say “out of control?!”

How did I let myself get to over 300lbs? What happened!? How could I solve this issue for good? I would hear things like: “Just stop eating so much. Eat non-fat foods only. Count calories or points. Eat our food. Ever thought of surgery? All you need is ‘my’ program or video…” You get the picture. I’ve tried it all, except for the surgery. The diet programs would work to lose some weight but I would eventually gain it back plus some. I was never able to stick to an exercise program because it wasn’t for the obese or I would push myself so hard into injury. There was a period of about 6 months I went through physical therapy for my right knee due to using the leg machines incorrectly.

Either way, diet or exercise got me frustrated and as always I would give up. About 3 years ago when I started injecting medicine for my diabetes I began to lose weight. The side effect for using Byetta was loss of appetite, which resulted in weight loss. I lost about 70lbs in 9 months. From there I got into a relationship where I stopped focusing on my health. I wasn’t anywhere near my goal weight but I looked and felt better. Slowly I began to gain weight and before I knew it a year later I gained 55lbs back. Seriously, again?!? TIME OUT! I’m not doing this again, no way, not this time!

What do I have to do to make this a lifetime lifestyle that is natural and not a chore?  Have you ever googled the word healthy? It showed 189,000,000 results. Holy Cow!? How was I going to figure out what was right for me? I needed help and not with just diet and exercise. It became painfully clear I had emotional and mental ties to food and my health in general. I knew I needed knowledgeable guidance and accountability. I decided to Google, ‘personal trainer health and fitness in San Diego’. That’s where I found Tru Health and Wellness. I was intrigued by what I read because it not only talked about exercise and nutrition by metabolic typing but the emotional and mental side of it too. I took a few days to really think and pray about this as I knew this wasn’t in my budget. I finally decided to make my health a priority and invest in me. Besides, how much money was I spending on all the doctor visits, blood work, and medications? I had no idea what to expect and admit I was completely terrified to walk in for my consultation. Did I have too many medical and physical problems, would they understand obesity and all that it comes with are they really going to be able to put an individual program to fit my needs? Yes, beyond my expectations!

This journey has not been without struggles, setbacks and pain (both physical & emotional.) It took a while for me to truly trust my trainer especially when it came to looking at the emotional, mental and spiritual side of this journey. However in order for me to achieve a lifetime lifestyle of true overall health and wellness in all areas I had to face certain aspects of my life. I couldn’t have gotten this far without my trainer guiding and walking through this with me, always being in my corner and never letting me give up. The success so far has been both learning how to not give up during the setbacks, struggles and pain, but also finding new and healthier ways to deal with problems. For the first time I feel confident I will not gain it all back again because the habits I’m forming are becoming natural. On my visit home, a family member asked me if it was ok to eat fries in front of me. I responded with of course it’s ok. I didn’t order the fries because I can’t have them; it was because I didn’t want them. My food choices today are based on what I’m craving and what I want to eat. It just happens to be 90% of the time they are healthy choices now. Eating healthy is finally not a chore.

My medical issues today? Well, my last visit to the doctor showed for the whole year of 2009 my LDL has been below normal range and my HDL is reaching normal, my blood glucose levels have been below the diabetic range (technically I‘m not diabetic anymore), I’m not taking any more shots, my sleep apnea has greatly lessened and will not need my CPAP machine very soon, my knee pains have lessened, I only take about ½ of the medications, and the best news is that in one year I have decreased my risk of heart attack and stroke by almost 60%!

I know…I promised some more updates from the amazing cleanse that I had.  I’ve been extremely busy with some very unexpected issues that have happened in my life.  I wanted to apologize to those who I owe emails to…

I’ve been exercising like a madwoman!  It feels good.  I’ve not recorded ANY of it…oh well.  I’ll get back to that when I can.  Mostly my routine has been 50 to 60 mins of the recumbent bike at lvls 8 to 10 and the elliptical at lvls 4 to 6.  I love my new routine of only doing 10 mins at a time rotating between the two.  I’ve been able to last an hour because I can do 10 mins of anything, right?  It’s about 3 to 4 songs worth then I switch to the other machine.  Most of the time I go to the gym when it’s not as crowded and am able to go back and forth.  I really like it.  From there I hit the sauna for 10 to 15 mins to keep the heart rate up and sweat out those calories! 

I’ve been going swimming after each cardio session.  I’m using my pull-buoy.  I do freestyle the whole time.  Lately I’ve been kicking butt.  On Sunday I did 102 laps which is about 1.5 miles and then on Monday I did 120 laps which is about 1.86 miles!  I’ve calculated that 130 laps will be 2.0 miles.  I can’t wait to accomplish that.  Yesterday I just wasn’t up for the full workout.  I only did 25 mins of cardio and about 30 laps…just didn’t have it in me 😦

Ok, gotta run  – hopefully I can update more often now that things are calm for the moment anyway.  I’m reading all your posts.  I see everyone is still moving forward to creating a healthy lifestyle!  🙂

These last four days are killing me!  Hahaha.  When I first started I knew I needed to just settle in as it was gonna be a long ride, therefore the great mindset and attitude.  Now that I’m so close to the finish line…I’m anxious for this to be over!  This means I’m a tad more grumpy…

Had a great workout both Friday and Sunday!  Friday I did 35 mins between the elliptical and the recumbent bike as well as 45 mins in the pool doing laps.  Sunday I did 50 mins between the elliptical and bike with 35 mins in the pool doing laps!  I tried my under water lap, which I haven’t done in so long.  Not there yet but getting closer.  I’m able to swim on top of the water and get all the way across with no breaths (25 meters)! 

I had a very emotional bad day on saturday.  Fought with a friend, which left my heart heavy.  Going through this cleanse for 20 days has taught me, should I say forced me, to not go to food to relive me from my emotions….UGH!!! 

Short post, just wanted to say I’m looking forward to eating some good healthy foods.  I’m craving beef, salad with everything, watermelon and raspberries!  I kinda want a baked sweet potato too…oh and some nice grilled smoked salmon…oh yea that would be nice!

Ok, I have to stop thinking about food…

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