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.
Sunday, March 29, 2009
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.
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.
Tuesday, February 17, 2009
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.
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.
Friday, November 21, 2008
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!
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!
Thursday, November 20, 2008
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!
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!
Wednesday, November 19, 2008
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.
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.
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