Nothing compares to feeling great! My back is back to normal and I am very grateful. I learned much this week and would like to remind everyone to listen to yourself, listen to your body, trust yourself, take care of yourself. You are worth it!
I took a few days off of exercise and then walked 3 miles for a few days, then went back to a big workout on Thursday. I am glad I waited a full week to lift weights!
Not surprising that my weight stayed the same this week (with the reduced exercise). But I am learning to live with my plateau and trusting that my body will begin to let go of the final 15 in due time!
My birthday is next Friday on the 8th. I know I will indulge in several days of treats to celebrate. I am also celebrating with a weekend away with my honey, and with a wonderful massage! I LOVE my birthday and LOVE celebrating. Having another birthday is so far superior to not!!! My hubbie calls October - National Patty Month! He is the BEST! (love u honey!)
So join me in being grateful for all the gifts in our lives. Health, love and abundance and time to enjoy all 3!
Desire to be in a state of gratitude and grace. Dedication to those in my life who bring me so much love. Discipline to stay connected to the best people and the healthiest practices!!!
Saturday, October 2, 2010
Sunday, September 26, 2010
My Back's a Bummer
This weekend I am being challenged by my lower back. It is tweaked to the point that I am dealing with a muscle spasm that hurts like a you know what! I did a svaroopa yoga (svaroopa mean bliss and is wonderfully gentle and nurturing) class yesterday and walked out feeling like a million bucks. But a few hours later the muscles tightened up again and the agony returned.
The good news is that I saw my chiropractor yesterday and will see her again on Monday. She does the activator method, which is very gentle. I will do more yoga today. Also, I was in my jacuzzi yesterday, will get in again today and have a massage scheduled later today (Sunday).
My challenge is that I want to work out! I believe my lesson is to be gentle with myself and to try to enjoy the beauty of taking care of myself.... All last week I felt my back muscles getting tighter, but I kept pushing through my normal routine. I should have backed off sooner and taken myself to the chiropractor sooner. Oh well, lesson learned!
Desire to learn to be more gentle and nurturing to myself. Discipline to pay attention more closely when my body sends me a message. Dedication to personal growth, in whatever form it comes my way!
The good news is that I saw my chiropractor yesterday and will see her again on Monday. She does the activator method, which is very gentle. I will do more yoga today. Also, I was in my jacuzzi yesterday, will get in again today and have a massage scheduled later today (Sunday).
My challenge is that I want to work out! I believe my lesson is to be gentle with myself and to try to enjoy the beauty of taking care of myself.... All last week I felt my back muscles getting tighter, but I kept pushing through my normal routine. I should have backed off sooner and taken myself to the chiropractor sooner. Oh well, lesson learned!
Desire to learn to be more gentle and nurturing to myself. Discipline to pay attention more closely when my body sends me a message. Dedication to personal growth, in whatever form it comes my way!
Wednesday, September 22, 2010
Sorry for the Silence!
I apologize I have not posted in so long! I have missed you! On Friday the 10th I flew to Korea on a business trip. I returned home on Friday the 17th just in time to welcome my Mother-in-law for a visit. The trip to Korea was a good one. I tried to log on from there but I could not figure out how to get the screen to display in English instead of Korean characters! So I couldn't post from there.
I have not learned to like Korean food, so I traveled with the energy bites that I like so much. I measured them into 1.5 ounce portions into ziplock baggies. I did the same thing with raw almonds - 1 ounce portions. Then I packed the vacum sealed packets of salmon. So when there was a meal I didn't like (most of them) I simply went back to my room and had a packet of salmon (180 calories) and a packet of almonds (170 calories) for a 350 calorie meal! Yummy and so easy! My energy bites sustained me for snacks and on the plane.
I also kept up my exercise, so all in all it was a good trip.
The visit with my Mother-in-law was good. Unfortunately we do not see her very often. She was a sweetheart about food. She took us out for a lovely dinner and marveled over how I could say no to a basket of fresh hot bread! She also was very happy with our dinner of grilled chicken, grilled brocolli and mixed green salad! It was very easy all around!
So, last night I did the dunk tank for weighing and measuring. It was interesting. I recommend it to you if you are interested in knowing your % of fat and lean muscle mass. I was not thrilled with my % of fat. It was 29%!!! In stark contrast, my lean muscle mass was 20% higher than is normal for my height, weight and age. That tells me that I have been successful in building strong bones and muscles - which makes me very happy!
It was interesting to note that when I am successful in shedding my final 15 pounds, my fat % will be 24% - which will make me very happy!
So onward and downward (meaning the scale) I go on this wonderful journey!
Desire to know more about my body composition. Dedication to schedule and make the dunk tank happen. Discipline to continue healthy eating and exercise to succeed!!!
I have not learned to like Korean food, so I traveled with the energy bites that I like so much. I measured them into 1.5 ounce portions into ziplock baggies. I did the same thing with raw almonds - 1 ounce portions. Then I packed the vacum sealed packets of salmon. So when there was a meal I didn't like (most of them) I simply went back to my room and had a packet of salmon (180 calories) and a packet of almonds (170 calories) for a 350 calorie meal! Yummy and so easy! My energy bites sustained me for snacks and on the plane.
I also kept up my exercise, so all in all it was a good trip.
The visit with my Mother-in-law was good. Unfortunately we do not see her very often. She was a sweetheart about food. She took us out for a lovely dinner and marveled over how I could say no to a basket of fresh hot bread! She also was very happy with our dinner of grilled chicken, grilled brocolli and mixed green salad! It was very easy all around!
So, last night I did the dunk tank for weighing and measuring. It was interesting. I recommend it to you if you are interested in knowing your % of fat and lean muscle mass. I was not thrilled with my % of fat. It was 29%!!! In stark contrast, my lean muscle mass was 20% higher than is normal for my height, weight and age. That tells me that I have been successful in building strong bones and muscles - which makes me very happy!
It was interesting to note that when I am successful in shedding my final 15 pounds, my fat % will be 24% - which will make me very happy!
So onward and downward (meaning the scale) I go on this wonderful journey!
Desire to know more about my body composition. Dedication to schedule and make the dunk tank happen. Discipline to continue healthy eating and exercise to succeed!!!
Monday, September 6, 2010
Happy Labor Day!
I hope you have enjoyed a wonderful 3-day holiday. I have!
I have been pondering this: are M&M's evil? I absolutely love M&M's, even though I am not a chocolate lover. There is something about the crunchy-ness of those little bites of tasty yumm.......and I must confess, on Saturday night I gave in to a craving and ate a bag of them. I wasn't hungry, but I was seriousy craving sugar, so I found them and ate them....almost all of them!
Now it isn't the end of the world to eat M&M's, but I have been reflecting ever since on what was going on that I didn't use one of my other (well developed) coping mechanisms, like sip a nice cup of hot tea until the craving subsides. I have been under stress, helping my Mom through a health scare issue. (It looks like she will be just fine.) So, after much self-talk and examination, my conclusion (not an excuse) is that I was stress eating to try to quell the emotion - fear.
I think it is interesting to examine what we are feeding inside of us when hunger is not an issue. So, don't be afraid to learn from your eating urges. We are all on a journey, and learning about ourselves can be the richest part of the journey. Next time you give in and eat something that is not healthy for you, try to pause and ask yourself why. The answer will give you the strength and information to deal with it in a healthier way when the next craving jumps up and waves its arms in your face! :-)
I am listening to a Jillian Michaels' podcast on breaking weight loss plateaus. Next time, I will share what I learn from Jillian. Better yet, her podcasts are free....check it out, you might enjoy it too!
Desire to keep learning and growing. Dedication to be in the moment and to ask yourself "why". Discipline to apply what you learn to the rest of your journey!
I have been pondering this: are M&M's evil? I absolutely love M&M's, even though I am not a chocolate lover. There is something about the crunchy-ness of those little bites of tasty yumm.......and I must confess, on Saturday night I gave in to a craving and ate a bag of them. I wasn't hungry, but I was seriousy craving sugar, so I found them and ate them....almost all of them!
Now it isn't the end of the world to eat M&M's, but I have been reflecting ever since on what was going on that I didn't use one of my other (well developed) coping mechanisms, like sip a nice cup of hot tea until the craving subsides. I have been under stress, helping my Mom through a health scare issue. (It looks like she will be just fine.) So, after much self-talk and examination, my conclusion (not an excuse) is that I was stress eating to try to quell the emotion - fear.
I think it is interesting to examine what we are feeding inside of us when hunger is not an issue. So, don't be afraid to learn from your eating urges. We are all on a journey, and learning about ourselves can be the richest part of the journey. Next time you give in and eat something that is not healthy for you, try to pause and ask yourself why. The answer will give you the strength and information to deal with it in a healthier way when the next craving jumps up and waves its arms in your face! :-)
I am listening to a Jillian Michaels' podcast on breaking weight loss plateaus. Next time, I will share what I learn from Jillian. Better yet, her podcasts are free....check it out, you might enjoy it too!
Desire to keep learning and growing. Dedication to be in the moment and to ask yourself "why". Discipline to apply what you learn to the rest of your journey!
Sunday, August 29, 2010
Who Is Watching the Emmy's Today?
My sis and I have this thing where we watch the award shows and text each other when we like an outfit that a star is wearing. Since we live in different cities, it is a fun way to share an afternoon.
I love watching the arrivals of the Emmy's or Oscars, just to see what the stars are wearing. I am always struck by how unbelievably skinny most of the women are. Then there is the occasional "plus" size actor who is probably just a size 12. Even though it is 2010 and we are supposed to be a a more forward thinking society, there is still a massive pressure for women to be thin, not healthy, but thin.
The size of the industry to support "thin" is massive. We continue to be bombarded by countless images, including the Emmy arrivals, of super thin women presented as a positive. I even saw something on an episode of Toddlers and Tiaras (no, I did not watch the whole thing) where a tiny little girl was getting spray tanned and said her Mommy taught her that if you can't tone it, tan it......WTF? A little girl being taught that??????
So, my focus today while watching the Emmy's will be to enjoy the fashion and not the unrealistic size of many of the women.
BTW, I only gained 2 pounds while on vacation and I will take it off! It was totally worth it!
Desire to be as healthy as I can be. Dedication to staying in touch with reality. Discipline to keep on track with healthy eating to fuel the machine and exercise to tone the machine!
I love watching the arrivals of the Emmy's or Oscars, just to see what the stars are wearing. I am always struck by how unbelievably skinny most of the women are. Then there is the occasional "plus" size actor who is probably just a size 12. Even though it is 2010 and we are supposed to be a a more forward thinking society, there is still a massive pressure for women to be thin, not healthy, but thin.
The size of the industry to support "thin" is massive. We continue to be bombarded by countless images, including the Emmy arrivals, of super thin women presented as a positive. I even saw something on an episode of Toddlers and Tiaras (no, I did not watch the whole thing) where a tiny little girl was getting spray tanned and said her Mommy taught her that if you can't tone it, tan it......WTF? A little girl being taught that??????
So, my focus today while watching the Emmy's will be to enjoy the fashion and not the unrealistic size of many of the women.
BTW, I only gained 2 pounds while on vacation and I will take it off! It was totally worth it!
Desire to be as healthy as I can be. Dedication to staying in touch with reality. Discipline to keep on track with healthy eating to fuel the machine and exercise to tone the machine!
Saturday, August 21, 2010
Returning to Reality
The new picture was taken off the coast of Port Douglas, Australia. Yes, that is a gold Speedo suit I am wearing! So fun!
My vacation is officially over beginning Monday...at which time I will fully be back on my full program. For the final few days I am easing back into my proper eating plan and exercise routine.
When we landed on Thursday, I jumped right back into the gym for an hour of sweaty hard cardio. On Friday, I met with my trainer and had my butt appropriately kicked...it was fun! This morning, I enjoyed my normal Saturday yoga. I find it very easy and comforting to jump right back into my exercise routine.
I have throttled back on the alcoholic beverages. I really enjoyed them on vacation, mostly wine and champagne, but I do not crave them on an everyday basis. I guess I am lucky for that!
What I indulged in mostly was breads, muffins, croissants and sugar. On Monday I will go back to being super careful with those foods. They are definitely my trigger foods.
All things in moderation!
Thanks to all of you, for being out there for me. It helps me to be accountable to myself and to you as I continue the journey!
Desire to be true to my healthy journey. Dedication to continuing to learn more about myself. Discipline to deal with my triggers in a healthy way!
My vacation is officially over beginning Monday...at which time I will fully be back on my full program. For the final few days I am easing back into my proper eating plan and exercise routine.
When we landed on Thursday, I jumped right back into the gym for an hour of sweaty hard cardio. On Friday, I met with my trainer and had my butt appropriately kicked...it was fun! This morning, I enjoyed my normal Saturday yoga. I find it very easy and comforting to jump right back into my exercise routine.
I have throttled back on the alcoholic beverages. I really enjoyed them on vacation, mostly wine and champagne, but I do not crave them on an everyday basis. I guess I am lucky for that!
What I indulged in mostly was breads, muffins, croissants and sugar. On Monday I will go back to being super careful with those foods. They are definitely my trigger foods.
All things in moderation!
Thanks to all of you, for being out there for me. It helps me to be accountable to myself and to you as I continue the journey!
Desire to be true to my healthy journey. Dedication to continuing to learn more about myself. Discipline to deal with my triggers in a healthy way!
Wednesday, August 18, 2010
Holiday Paradise!
Great news to report! We are flying home from another spot of paradise on our planet. Port Douglas and the Great Barrier Reef was AMAZING! As I got dressed this morning to fly home, I pulled on my size 8 cropped pants that I wore on the flight over. I was very happy that they zipped up and buttoned quite nicely!
I have indulged in many extra vacation calories and was prepared to have these pants be tight, but they were not! Yay! In addition to the vacation treats, I swam a lot, everyday, and yesterday we walked out butts off! What a perfect exceptional vacation! I will post a new photo as soon as we have a chnace to download all the digitals!
Vacations were meant for indulgence. I will go back to my normal pattern very soon!
Desire to experience life to its fullest! Discipline to know when to let go and when to hang on! Dedication to treating yourself well, because you are worth it!
I have indulged in many extra vacation calories and was prepared to have these pants be tight, but they were not! Yay! In addition to the vacation treats, I swam a lot, everyday, and yesterday we walked out butts off! What a perfect exceptional vacation! I will post a new photo as soon as we have a chnace to download all the digitals!
Vacations were meant for indulgence. I will go back to my normal pattern very soon!
Desire to experience life to its fullest! Discipline to know when to let go and when to hang on! Dedication to treating yourself well, because you are worth it!
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