I am Done

Well, I'm done on this blog. I've stayed this consistent weight for a good long while and I'm okay with that. I hope you have made your own journey, or at least found some hope that mothers can look like women after they have babies. The biggest blessing is finding God in everything you do. I love having a strong healthy body, and maybe I don't look like a model, but I love feeling healthy...it's like an offering of gratitude to my maker for giving my such an opportunity to have a healthy and full life.
You know, five or ten or twenty pounds is not a big deal if you can feel completely confident about yourself and honor what women were made to do: give love. I know that as I have struggled to find a weight proportionate to my frame, I've grown closer to God. I hope you did too. It's not about what you lose, it's what you can give. For me losing the weight opened up my world and I'm a happier person because of it. Thanks for taking the journey with me. May God bless you to find all blessings of happiness and don't be afraid to find health!

Calories in Calories Out

It seems like anywhere (out to eat) I go to get a good meal, doesn't actually constitue a good meal. Okay, I just had to blow off some steam...

I was talking to one of my friends today about losing weight and if the good ole calories in and calories out is the bottom line in weightloss. What do you think? I've got some hypotheses swimming around in my head, but I'd like to know what you think.

I hope this summer has been good to you, or you've been good to this summer. I hope you've enjoyed yourself in most situtations you've been in. Life is about enjoying who you are and those around you. I hope that even while you want to lose weight you don't let that hinder you from enjoying the scenery. Especially with you in it. Run around with your kids, be social, play some baseball. I remember so many times feeling awkward in my clothes and I think if I could go back I would focus on loving myself more (cause I've always mostly loved myself, I just focused too much on what was outside) and not so much on what I looked like. Truth is, you will never be able to keep the weight off if you don't genuinely love yourself right now. So, before you get wacko over calories and exercise start every morning with an "I love myself" meditation, prayer, focus, song or whatever. I believe love is the best metabolic action there is.

Still Plugging

Even though I've been gone, I still think about what I can do better and pass on. How's everyone's Exercise Menu? Mine has dropped back to pre race, but I'm still consistent to what I plan. I just don't think people should run like that all the time. Anyway, it's nice to run a little and then do what I absolutely love....AEROBICS. I also love Natalie because she's there every Tuesday and Friday too.
Okay, enough blah, blah, blah. So, I've been thinking that it's time to add in food. I think that it's not just about the calories in and calories out, but the kicker is What you eat. What kind of quality are we talking about? Now, I've really thought a great deal about this...just ask my sisters. I've come to 2 conclusions: the Word of Wisdom is true AND the closer it is to nature the better it is for weightloss. Okay and a third one: everyone is their own soup! You can't try to be Chicken Noodle when God made you Tomato. I know that didn't make sense. Okay...you have to eat what's right for your chemical type to see the results you want to see. You have to see what helps you lose and what sets you off to gain. Am I right?

This is tricky here because I can't say eat this and that and two of this and one of that and you'll look like Cindy Crawford. Why? Because she's cucumber soup of course! Okay, so the next step is that I've been working on is what kind of soup I am. I suggest you do the same. Oh but remember the Word of Wisdom is a true recipe, so pray about it personally to find out what soup you are, and eat more natural foods. The closer it is to the dirt, the better it is.

Exercise Menu 4/6- 4/11

Monday: 3 mile run
Tuesday: Step (high intensity)
Wednesday: No run
Thursday: 2 mile hill and body combat (low intensity) optional
Friday: Rest day but body pump (low intensity) optional
Saturday: RACE!!!!

Road block last week

I've been feeling guilty about not posting on Sunday, but family first. Last week kinda got a quirk thrown in there. I found out Tom had his white coat ceremony on the up-coming Friday, so I had to re-vamp Thurs-Sat. Thurs. I did a six mile run, Friday nothing obviously, and Saturday was still scheduled for the 8 mile killer, but as it turned out I took my kids to an Easter Egg hunt instead. Do I regret this? Only for the sake that I'm trying to be trained by myself and you all are viewing my progress. But here's the real reason I didn't run the 8 miles: I just flat out am sick of distance. There's no happy anticipation, instead I feel like I'm running to my doom. How's that suppose to be inspiring? Does anyone ever feel like that?
So, that's the real reason I didn't run, I was completely battling myself to do something I was dreading doing and in the end I (the potato couch girl) won. And of course I've felt guilty ever since. Thus, I turn it over to my personal trainer for some heroic words of inspiration....

Okay, so all day Sunday and Monday I thought about this perdicament I sometimes get into. FYI the best time to think about these things is doing dishes, it must be the soap suds. This is what I came up with more or less: If you don't like it don't do it. But then don't put it on your menu, you are only frustrating yourself. Do something you like, even if it's low-key. Remember, you are not trying to burn mega calories(yet stay hit somewhere in this range: 200-500 cals a day), you are getting into life-long habits. Besides, the way to truly drop weight fast is to monitor your intake (more on that next week..I know I've been super frustrated with that too, but I think I found a key factor). For right now focus on having fun while you elevate your physical activity. What will stick is what you enjoy.

However, if you are training for something i.e. a marathon, walk- a -thon or big event that you've always wanted to do, and you feel a little intimidated- find someone to support you through those hard workouts. Ask them to physically be a part of those hard days whether it's verbal commitment and support in the morning before they leave for work, exercising with you, or waiting to cheer you during or at the finish. You'll find it keeps you motivated and energized at least enough to get through. When I ran my one and only marathon I was dreading the 23 mile pre-run. My sister woke up with me at 3:30 am, dropped me off at the starting point, got her children off to school and biked with me the last hour of my run. My dad came the last three miles and blasted Enya the whole way. It was the very hardest run of my life, worse than the marathon, but the best and most inspiring thing. Infact, at the very last mile of my marathon day my sister even ran with me to the end. I cried the whole way to the finish because it meant so much to me. My sister was the fire that kept me running, I would have stopped and given up on training to run 26.2 miles, but I pulled through because of my support. I've never regreted that run.
Also, remember that this training period will not last forever and the satisfaction of achieving a goal will.

Post it Note- Exercise

Frequently you'll see a "post-it" note. That just means I'm making a mental note in my head for whatever reason. I need to plan my exercise menu before I go to bed tonight.

This one is to get ready for the week. I've learned that if you don't plan out your exercise schedule it just won't get done. You know, it's like making a menu plan only for exercise. As a trainer I am MOST adamant that anyone seeking weightloss get into the habit of exercising regulary (whatever is regular for you, just make it consistent. Shoot, you could just exercise on Mondays and call it regular). The thing about habits is this: you'll become what your habits are. My mom had a quote on our wall while I was growing up and it has stuck with me: "All you will ever be you are now becoming"-Spencer W. Kimball. So as a trainer, What do you want to be? Do it right now. Don't wait, don't make excuses. To get into the habit of exercising consistently the only and best way to do this is plan ahead. Make an exercise menu for the week. There's your goal for today; clear out some time tonight to make a REALISTIC plan for the rest of your week. Tomorrow your goal is to get 'er done.

Okay, before I make my plan I just need to say that I think I'm way too hard-nosed of a trainer and this is going to suck to actually listen to myself. With that said, here goes..... Oh wait, PLEASE, PLEASE don't compare myself to you. Each of us is different, my ship sails in the very active category. I love to train for races, be competitive with myself. I love to workout, and if I don't I just don't deal with life as well as I want to. I don't know, it's what I need and who I am. But I know very healthy and trim people who exercise very little, so don't base losing weight on how many calories you burn exercising, think of the whole weightloss wheel working together. Focus on what you need and can handle accomplishing in your zany-crazy busy life right now.

Monday: 8:40 am Quick 30 min run I have to be home in time for play group
Tues: 9am 5 mile run and step class
Wed: No workout
Thurs: 9am that one class that I love at the YMCA and I have to do some hill work so 2 mile interval hills....ehck. I'll be glad when I don't have to train for that run, I hate hills
Friday: 9am Body pump and 4 mile flat
Sat: Long run with Tommy prolly 8 miles. Tom is dying to do our really long run before the race. He wants to do all ten, but I don't even care I'm stopping at 8. I've decided I'm not really into distant running right now(isn't that a great thing to decide two weeks before a race). Is that wrong? heh, I feel guilty for some reason. ps, just to let ya know, I'm not a crazy exerciser. I'm training for a race right now, but I don't want to give up my fun exercise classes. It really is social and relieves my stress load. Therefore, I choose to train and do low impact when I go to classes, that way I don't overload my poor body. AND yes, I compensate my caloric intake. It takes money to burn money. Okay, now I'm getting into a whole different shpill.

Swirlies

So, I've had so many things swirling around in my head. I'm not an organized thinker, one thing leads me to another and then it's like.....

But I want to do something different on this blog, something useful, something that maybe others can use and benefit from. I've got a ton of ideas on what to do with my blog just floating around not knowing where to go or how to get organized. So this is it: I'm going to start personal training myself and I'll blog everything first as a trainer and everthing second as a real person who still has life to deal with. Everything looks so easy in black and white, but then you try to do it and it becomes more of a maze to get through rather than inspiration to live by. Do you ever feel like that? So my trainer notes will be in RED and my regular me will be in BLUE and whatever I "do" or "plan" will be in GREEN

Also, I just want to say thanks for all your encouragement. Just because I have a health background doesn't mean it's easy to do. Every encouragement reminds me that I want to be healthy and not a cookie monster....which, to me, is very easy to do.

A Long Time Gone

It has been a long time. But, I've done that on purpose. Since Christmas I've debated back and forth on if I wanted to continue tracking my weightloss. I don't know, I just feel selfish, like I'm bragging about myself, and I really don't want to come across like that. Infact, the reason I started was because I really like health and wanted to share my experience. I've loved tracting my progress, but it's justtime to be done I think.

Just so you know where I've been: Since Thanksgiving I've continued losing weight, took a break for Christmas (it's just wrong to not eat goodies on Holidays), came back tried to break out of my rut, started doing aerobics. I thought I'd like to teach and I made an okay routine, but it just didn't pan out...having kids climb all over you and hanging to your legs and a husband in school makes big hobbies like that really hard to do, so I joined the YMCA to get at least get a work out in. I have really liked the classes there (and my kids get to play with someone else than me!). Currently, I'm working off those stubborn last pounds, but in general I'm okay with myself...you know the "I wish I were better, but I'm not gonna go without chocolate kind of deal". I am however going through a mostly natural kick. I've been on it for a while now and I like it, except every so often you just need cheetos or brownies.

I'll keep incorporating the all naturale life style, but really like where my life is right now. I'd say a true 80/20 split. Oh, and just for the record Tom and I are running the Mt. Penn Mudfest this year. It's the nation's third largest back trail running, look it up, it's gonna be great and I'm so scared too! This is the start of the race last year, I really hope it won't be snowing.

I Over Looked Undereating

Kylynne:

If you are eating less than whatever guideline recommend, that is the culprit. Eating too little can actually, in some cases, have the same effect of eating too much. Your body is not burning because it is in an emergency "famine" mode so to speak. It's more common however to see sudden weightloss due to water and muscle mass depletion temporarily. I'm not undermining your case, however...there are so many factors that could go any which way.
In a general case here's what I would do. Gradually down your exercise and increase what you are eating by 100 calories every couple of days until you hit the recommended caloric recommendation. NEVER cut 1000 or more cals from your diet suddenly, unless recommended by your doc. I would suggest try to eat 250-500 less that what your original caloric intake was. You will feel your best in that range, then try to burn between the same range (300-500) every week. You will see your energy come up and hopefully withing 4-6 weeks some improvement, but realize your body needs some re-coup time and might rebound some water weight. Just don't look at the scales for a week or two, then your bod will get back on track and you'll feel more energetic. If you are still breastfeeding don't cut any calories, your body is doing enough work, just change the quality of your foods...not quantity.
If that doesn't help, see if you have an intolerance to a food, or a hormone imbalance. That could hold things up. I'm not a doctor, but at that point, after everything else, I would see one.

I am very interested in in your case. If you would like you could email me and we could work on it in more detail so I could get a better idea of what is going on. I think you have my email, but let me know if you don't. I know this is frustrating, but you are not hopeless. My heart goes out to you because I do know your pain. You can do this with the right tools. God meant every good thing for your body when he created you, so keep seeking good things if that is your desire. AND just for a little plug...I've been keeping up on your blog...you are not even close to fat. You have a cute figure, you are a beautiful woman. If that doesn't help consider this...it's only been 6 months and you look dang good for post partum 6 months!

For a Friend...not seeing progress

I got a comment from a friend expressing her frustration in not losing weight. This problem is so, so, so prevelent in women, especially new moms, trying to lose those extra pounds. Hold on to your seat I have a very long answer that is quite simple on black and white, but the most difficult feat I've seen accomplished. This problem will truly take hard work, maybe a very long time to accomplish but it will pay off all of your life.

Here's what she wrote: "in the last 5 months of me exercising at least an hour- sometimes 2- for 6 out of the 7 days of the week I have lost only 4 lbs, and that's because I got the flu last week and couldn't eat anything. What more can I do? I am eating less sweets, and I try to eat healthy foods. I don't know what more I can do, and I am getting quite depressed about it... Thanks"



From a professional background: the answer is quite simple (but not easy for sure). You are consuming too many calories. Contributing to your problem is that you are exercising too much. Being inactive is not the culprit, eating too much is. I know that sounds harsh, but let me explain.

Moving Too Much--The first thing anyone wants to do when they lose weight is get moving-burn calories. Then they want to cut calories, they also want to replace old foods with newer healthier foods that contain less, fat, sugar, and carbs. You put all this together and it's like a bomb goes off in your body. Not only physically, but mentally and especially neurally/chemically. You are working more, eating less and not feeding your body like it has been used to, then you expect sunshine when you ordered a natural disaster. You need to slow down. First, get right to the problem; assess which area you most want to work on. Focus more attention on that one area (you can still incorporate moderate amounts of other things).

Eating Too Much-- This is the other area that gets flipped upside down. While you are busy exercising and making healthier choices you may not see the calories still adding up. Even if you made a plan of how many calories you need to consume or not consume to hit your target weight. I know I'm as guilty as anyone, that's why it has taken me years to get to this point in my life. This is a HARD reality to face: Do you honestly know where your calories are coming from? Take time to see it. Take time to notice things that trigger wanting to eat, times you eat (every single time you eat you need to know it, recognize it, value it), know what hungry is, know what a craving is, know what satisfied feels like, know what full feels like, know what overfull feels like, know what stuffed feels like. Also, addressing the feelings that result from our actions. I've said this over and over and I will continue to say it over and over: ABS WERE MADE IN THE KITCHEN, NOT THE GYM. The true and real way to lose weight is to be in control of HOW much you eat. Of course there is quality food and there is junk, but if all you care about it losing excess weight you need to focus on what you are ingesting, NOT how much you are expending (that comes later). Whew, sorry about the rampage. This is the kicker and it's not quick. I've been working on changing my mental, emotional and chemical(yes, it's a chemical reaction the way you eat) status of eating since I married Tom. It's been gradual and committing, but worth it. Over the last four years I've come to generally not worry about how much I eat because I know my body will tell me when I'm done. If I eat more than that it's because I want to and don't care about the excess weight that will inevitably show up a few days later. YOUR BODY IS THE MOST EFFICIENT MACHINE KNOWN TO MAN (when generally healthy) and it will metablize excess calories. When none are available, it will burn stored calories, when not available it will burn fat stores. Here's what I would do and have done: take a personal inventory about what you are really eating, no gimmics, no "I think". You may have to write it down. Infact, write it down for two days anyway: any morsel that meets your lips. Face the honest truth, and decide to change it. That's the only way you will truly see a change for good.
If I were you I'd start at the very beginning and work on sensing satiety and working for that feeling every time you eat. You should also workout, but moderately, one hour 3-4 days is GREAT for regular joes...if you are watching HOW much you eat. I have a whole step by step guide for learning how to eat to lose weight, but that's the begining step and this post is way too long for more.
Also, a disclaimer: if the honest truth is you have have been sincere about watching every calorie and working out 5 days a week for an hour I suggest you see a doctor. By now, you should definetly be seeing serious results. I know I haven't even come close to meeting that criteria and I've seen results (just so you know I am an A-Type body type so it's not easy for me at all to lose any stinking weight). You may need some testing done. Here's something to consider: are you breast feeding? For some that hinders more than help.

I have a ton more to say because as a woman I've been through all the loops, but I just leave this small personal note: Keep working on being TRULY healthy, that is so important to me, but be happy. Love yourself, eat ice cream with your sweetheart on date night. Be glad you have legs and eyes and everything else to take in life. Don't get discouraged because you aren't a size 8 or 6 or whatever, it will come in time. Be happy now and look for improvement. Life is to be laughed in and you are to love yourself, body included!

Late Night Treats

I think I'd be at my goal weight by now if it weren't for those after dinner treats. I just have to have a sweet. I've tried brushing my teeth, chewing gum or having fruit for dessert, but it's just not cutting the mustard. Does anyone have some ideas on this particular subject?

However, I have a great strawberry pie recipe that isn't too bad, if you lay off the whip cream.
I'll have to post it later, cuz I have other things to get to tonight.

Five more pounds people, five more....I think. I hope.

GOOD EATS

REALLY YUMMY AND HEALTHY. Let me know what you think. I made it up this soup.
Italian Soup

Chicken broth (or vegetable, but I used chicken) I put in two cups, but just as much as you want
one can diced tomatoes italian style not drained
Cherry or grape tomatoes whole (when it burst in your mouth it is great!)
sliced mushrooms probably 1 cup (I used shitake and baby portobellas)
Asparagus cut up (make sure to snap the ends otherwise too stringy and corse)
Onion or onions I quartered it...I like it in big pieces
baby spinach (kept it whole)
Fresh Basil (should be on sale at the grocer's this time of year) broken up.
chopped garlic use as much as you like with the seasonings just remember as it cooks it gets a little stronger. I add half my salt and then the other ten mins before I serve so I don't over salt it
sprinkle of pepper
sprinkle and two of salt

I throw it all in the crock and let it sit for three or four hours on low. Really just until tender is all you need but I like it to kinda absorb all flavors of all the foods. I put out some mozerella and feta on the table and let people add what they wanted. Serve with crusty bread or with cheese toast. It's super healthy and filling. Next time I'm gonna make a ton more because each person can eat two bowls and I'll add shredded carrots.

Whisahickon Creek

Here we are at Whisahickon Creek..geez, I hope I spelled that right-it's getting late. It is beautiful this time of year and I highly suggest it to everyone around the area. If you like the historic feel, go round to the resturant that used to be an old hotel. I think it's a couple hundred years old.

Anyway, I hoped to jog, but it didn't work out so we just walked instead. Now that my knee is recovered I'm gonna try jogging again. I admit, I haven't hit the pavement or roused my heart rate for two and some weeks now. Yeah, I know, I'll pay for it...eeek!! But what can you do?! Yes, I've got the butterflies, tomorrow's gonna be a hard run. Oh well, let's just get it over with and start enjoying fall runs. Yawhoo for fall runs! this may be my only motivation:)

Yeah, no real progress on the old pounds. I've never lost this much weight before (kinda puttered out when I got this far) but I hear the last ten pounds is slow and gruesome. Wish me luck. I need it. Okay, forget the luck, just pray for me. Haha.

My little Boost

So here I am again. I decided to take the last two weeks off. No, not like gorge yourself on hoho's or cheetos. I was just sick of focusing so much on losing weight. I just needed a break. Afraid? Yes. I thought it was going to be the begining of the end, like I'd lose control or gain the weight back but not so. I'm feeling quite refreshed mentally and I didn't gain any weight...well not enough to notice, but I didn't ask the scale.

Yeah, so, I admit... I started thinking this morning, "Man, I could be a pound or two lighter if I just kept on it and didn't take those two weeks off". But then the grass is always greener and I remember I could have burnt out completely and fallen off the bandwagon all together and instead of feeling refreshed two weeks later I would have felt much like I have in past "dieting" attempts; hopeless and cyclic.

What I've learned : 1. Listen to your life. Really, sometimes green beans don't cut it and while it's good to be healthy and fit, it's also good to feel healthy and ALIVE. If losing the weight is beating you down walk away temporarily.Trust yourself enough to step away and know you can come back.

2. it's only a few pounds. I'll catch them up in these next two weeks. You will always have time to work on being better, but be happy for who you are now and enjoy yourself now so you can enjoy yourself later too.

3. Don't forget your ultimate goal. Jump back on as soon as you feel the slightest prompt or excitment to get back into the swing. Go with your insight and follow your dreams, but be a good mom and don't neglect your kids doing it.

4. as an extension of no. 3: Your kids are always a higher priority than fitting that 30 min exercise session, but that doesn't mean you can't make time for yourself. Take care of yourself so you can take care of your kids, or job, or whatever. When I say make that's exactly it. The only way I can get a good work out in is if I wake up before them. If that isn't an option or I choose not to wake up, they go with me. If that isn't so workable, see if your husband wouldn't mind watching them one or two nights a week after bed or during bath time. If I'm in a tight crunch I'll swap kids with my neighbor. AND if all else fails, read a good book with them, sing songs, go for a walk and just say, "I'm so glad I have today".

Strawberry Mansion

Thanks guys for the suggestions to the plead for help. Some of them actually worked quite well.

Yay for Conference Weekend!!! I just had to say it. I love Conference Weekend. This morning the kids and I went on a run. We ended up being gone for an hour down by the Schulykll River on West River dr. They actually block it off every weekend so there are tons of bikers, runners, etc. Today I ran 2 miles with some marathon gurus. It was really fun, then I broke off from them and I actually tackled every up hill (not every down yet) back home. I think I ran four miles and walked one. (hey, pushing two kids is no easy feat!)

The kids got bubble baths for being so workable, and I tried to tiddy the house before Tom came home and conference started. After Conference we went to Strawberry Mansion and their gardens. It was a fun nature walk dating back to the 1800's. We made it back home just to see the last session and then I took the kids to a little friend/family night out while the boys went to the Priesthood Session.

A very good day and an awesome Conference. I have a question though as far as health goes: How do you make your Sundays healthy AND enjoyable?

YELP I need HELP!!!

Okay, I've hit a plateau and my motivation has started to simmer.This is not a good situation to be in; the biggest reason being I need to break through this plateau to finish off these last couple of pounds and I'm just sorta feeling lazy, or discouraged, or placid about the whole thing. It doesn't help that it's Sunday night and weekends are very hard for me to stay right on track. AND, I just want a brownie, or M&M, or whatever ya got(life is so rough sometimes). So there ya go. Does anyone else suffer through the weekend? WHat DO YOU DO?!!!

ANy SugGEStions? I'll keep working, but there's gotta be a couple of things I can try to boost the motivation. Anyone?Anyone?

My little RUNNER

How cute is that. As I got out of the shower after one of our runs I saw this. It made me so proud that Lydia's first experience with running shoes were mine! Sorry, Mommy moment. Although it is torture to run with a double, seeing your kids enjoy the run as much as you do somehow makes it all worth it.

Oh, and it is nice to have someone to cheer on on the uphill push. The last five minutes of our run Lydia and I are chanting, "PUSH!". Teamwork folks.

Thus Far

I haven't noticed how big of a change I've made in the last 7 months. I guess I'm so used to myself I haven't really noticed or "saw" the big change. It did come just so gradual. So, yes, a lot was baby weight and the breast feeding helped with that, but I've really worked my buns off. I think my sisters would be the most proud and then maybe... oh geeze I don't know my legs I guess. But I do feel happy that I didn't give in and realizing anyone can do it. It's not as hard or as bad as you think.

Before #1