Category Archives: Goal setting

Small Victories

I’ve always heard people say that when you go out to eat you should order a to-go box with your meal and put half of it away before you even start eating, but I’ve never done it because I didn’t want to be THAT person. Today my church group was going out to dinner at Red Robin. I looked up all the nutrition beforehand and came up with a meal that I could eat. I got my favourite burger, the Whiskey River BBQ burger and made quite a few changes. Of course, being vegetarian, I got the garden burger. I swapped the sesame bun for whole wheat and asked for no mayo. I also traded the fried onions for sauteed onions. All these things cut this burger down from a 1000+ burger to a 500 calorie burger. I did mean to ask for no cheese which would have brought it down even more, but I forgot. I calculated that if I got the burger and sweet potato fries and put half of it in the box, I could enjoy a meal out for 500-600 calories. With the cheese it did end up being a but more than that, but still better than the almost 2000 calories I would have consumed if I ate the entire burger and all the fries (which I’ve done in the past!) emoticon

I tried to eat slowly, which is hard for me. I inhale my food. I forced myself to put my food down between each bite and really focused on chewing. it only took me a few bites to eat my half of the burger which made me kind of sad. It was so tempting to open my box and start eating the other half, but after about 15 minutes of talking myself out of doing this, I felt full. So now I know that if I give my body time to respond, I will not want any more food! I’ve never really experienced that because I grew up eating until I was stuffed, and that’s how I got to being overweight. emoticon So today was a small victory for me!

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Reflection on Thanksgiving

I ate a lot this week. I gained a couple of pounds. But I think that this is still an improvement on years passed. On Thanksgiving day I only allowed myself one plate of food. I was very full, but I didn’t feel sick like I usually do. In the past I’ve eaten until I felt like I was going throw up, but this year I felt like I had more control. I told myself ahead of time what I was going to eat and I didn’t eat any more.

My hope was to only not track my food on Thanksgiving, but with my boyfriend visiting, my parents visiting, and two birthday parties to go to, there was a lot of eating going on. Although I will say that all together I felt much more in control over my eating than usual.

There was also no working out this week. Lack of sleep, crazy schedule meeting family and friends. But this week I go back to school and will be on my normal schedule, able to get back to my routine.

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Did I really just see that?!?

OK, here we go…I spent the entire weekend at the conference without my scale because I forgot to pack it. I was curious to see what would happen to my weight and this morning I weighed in at 144.4, which is right about where I should be. Just now when I was changing into something more comfortable I thought to myself “I wonder what I weigh right now”, so I stepped on the scale. Granted, I did just pee (a lot of pee emoticon) , but I had also just eaten dinner! Can you guess what my weight was? 143.8. I have never in my life seen my weight drop from morning to night. I almost always weigh a couple pounds more at the end of the day! CRAZY! Not only is that weird, but 143 is a new number! Territory that I have not ventured into yet. I am dancing in my seat right now because I really am making progress. I’m setting my mind to something and seeing changes happen. This is so exciting! emoticon

Anyway, wanted to talk a little bit about how I did at the hotel this weekend. Ended up having to hassle a lot of people to get a fridge. That was the beginning of a very bad experience with the hotel (the manager got an angry e-mail from me since he wasn’t even there to talk to), but I did eventually get my fridge. I did a really good job about packing meals. I did a little research of the restaurants right in town to see if there was an eating out option for me. Not to many of the restaurants are chains with nutrition info available so it was tough. Mellow Mushroom was one of the restaurants and you have to do a lot of picking around on the internet to find info. I finally found a mushroom hoagie that would fit in nicely into my plan, so I treated myself to one. My last night there my friends went to a bar so I went with them and enjoyed a beer. The strange thing was that I wasn’t craving a burger and fries like I usually do. Instead I got a side salad and some spring rolls. It was just enough to fill me up. I had to guess on a lot of the stuff, but I tracked it as best as I could and clocked in at 2000 calories that day, which was fine with me.

As far as working out, I did actually use the fitness facility once. I did 30 minutes on the elliptical machine there. I know I was all excited about having to walk from my hotel to the convention center (1 mile round-trip) but I forgot that it is getting dark really late and I didn’t feel safe walking at night. I walked last year, so I don’t know if I was just stupid or if daylight savings time hadn’t happened yet. I ended up driving the couple blocks and parking in the garage right across the street from the convention center. I felt absolutely ridiculous doing that, but school will cover the cost of parking and I felt a lot safer doing that. So I didn’t get in as much exercise as I had hoped, but I was proud of the fact that I used the fitness facility even once!

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First Reward Goal Met

145 = New Scarf.  Here’s what I saw this morning.

 

WOOOOOHOOOOO!!!

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“Fall Into Shape” Reflection

Starting Stats from 28 Days Ago:
Weight: 147.5
Waist: 35
Hips: 40

Stats As Of Today:
Weight: 145.2
Waist: 34
Hips: 39

Before I go over my goals and my reflections on them I do have to say that I did nothing this week. Monday is a rest day and Tuesday I totally forgot I had a thing I had to stay at school for, so I didn’t get in my yoga. Wednesday night I got home and was so tired and felt like my body was trying not to get sick (which I realized I had been feeling that way for about a week) so I called in sick for the next day to let myself rest. Thursday I did absolutely nothing the whole day but lie around and sleep. Friday I was feeling a little better but still very tired, so I decided to let my body rest and do what it needed to do. Same thing with yesterday and today. If there’s one thing I’ve learned it’s that if my body is tired and feeling “sick”, whether or not I have symptoms, I need to emoticon and let it do it’s thing.

With that being said, let’s take a look at the goals I initially set:

Track my food 24 out of the 28 days – I was being very good about only allowing myself one day where I didn’t track. This week hasn’t been the greatest because when I’m sick I’m not worried about tracking my food so much as I am with finding something to eat that is going to make me feel better.

Do cardio (a.k.a. run) 3 times a week – Did great with this and I definitely had a breakthrough with my running last Sunday. I didn’t work out this entire week so I know that’s going to set me back a bit but I’ll get back to the cardio on Wednesday.

Strength train/do yoga 2 times a week. This will be challenging as the yoga classes at my gym are all messed up because of renovations. I’m also going to try out a water class which is both cardio and strength. I’m a bit nervous about it, but we’ll give it a shot. – I actually didn’t give either of those classes a shot. I did try Pilates and loved it, but HATE the time. What I did was I found my ST card I got at the YMCA when I had my free training session. I made myself some workout cards to add to my little ring of cards full of workouts to keep in my gym back. I also wrote down some SP ST workouts and will try to do one short ST session at the end of each cardio session. If that means I only stay at the gym for 15-20 minutes longer, then super. As far as yoga went, I did some home yoga, but I definitely love my classes better. They’re a lot more intense and something about being in a room full of people doing yoga makes me want to try harder.

Run the SP Trick or Trot virtual 5K – Ummm… emoticon So that was this past week when I’ve been out of commission and I COMPLETELY forgot about it. But I can run a personal 5K some other time. emoticon

Post one blog a week with my progress/stats as well as one extra blog a week about other challenges and/or experiences. – emoticon

My goal is to lose 4-5 pounds at the end of the 28 days. I will take my stats on the first day and each week following. – Not as much of a weight loss as I had hoped, but still very good. I did learn over these past 28 weeks that it’s not the working out that I struggle with – I do plenty of that. It’s the foods that’s my weakness, especially the sweet stuff. That’s why I posted my motivational poster on my fridge. I need a reminder each time I find myself wanting food! I’m also really focusing on the fact that it takes time for you to feel full after you eat and that you don’t actually need to be FULL all the time. It’s OK to feel a little hungry, and I’m trying to make drinking be the first thing I do when I’m “hungry”. If I’m still hungry after I’ve had a drink and tried to not think about food for a while, then I take it for real hunger and let myself have a snack. I’ve noticed that I’ve actually been eating snacks less at school because of that, so that’s a good thing!

I also wanted to find an elliptical or set up my treadmill, but I did neither of those things. I realized that my treadmill was going to take up a lot of room, be loud, and probably not get used that often. Once I got to thinking about it I realized I honestly don’t watch TV that often and when I do let myself sit around and catch up on my shows on Hulu, that’s OK. Allowing myself to take a break is perfectly acceptable.

I’d say all in all I had a pretty successful four weeks. This coming week is going to be tough because I will be out of town from Friday to Tuesday for a conference. Last year I had every intention of using the hotel gym, but I didn’t. Good news in order to get from my hotel to the conference site I have to walk quite a few blocks, and I did that a couple times a day. The annoying thing is that my hotel room will most likely not have a fridge. Last year I assumed it would and it didn’t, so I had to keep the food I brought in the big industrial fridge by the hotel kitchen. So inconvenient. I ended up eating out for every meal which was alright because the school paid for it, but definitely not good for my waist. I called today to see if I could get a room with a fridge and they couldn’t guarantee it, so I’m going to bring some stuff that is more resilient without refrigeration and will keep it in a cooler and keep putting ice in it. I’ll also do some research of the places to eat and perhaps limit myself to once a day or a couple times the whole time I’m there. I’ll find a way to make it work. I just don’t want once weekend to set me back to where I was four weeks ago. What a waste of time that would be!

Oh, I also made that motivational poster I was talking about!  I was having a hard time loading all the images here, so here’s a link from my SP blog.  http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4569001

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A rough start to my final week

A little embarrassing given how well I’ve been doing, but I need to be frank with myself…

So, Saturday I didn’t eat the greatest. Sunday I had good intentions but ended up snacking a bit at the end of the day even thought I wasn’t hungry. I’m suddenly getting a sweet tooth for EVERYTHING. Yesterday at school I fell into the sweet trap when there were cupcakes in the teacher’s lounge (I ate more than one) and a student gave me a cake pop. i also found the candy basket that I forgot I had for my students and ate way too many Hershey Kisses (I don’t even like them!).

Today didn’t start out the greatest when I didn’t eat breakfast at home. I attempted to make a smoothie which took forever because, first of all, I froze bananas WITH the peel on, so it took forever to get the peel off (DUH!!!) and my blender is a piece of poop so it took about 10 minutes to finally get the smoothie smooth. By the time I finished all that I was running so late that I was thankful for the fact that I had a portable breakfast that I could take in the car, but by the time I got around to eating it more than an hour had passed since I woke up. If I don’t eat soon after I wake up I start feeling woozy. On top of that I’m adjusting to new medicine that is making me feel dizzy and emotional. I got to school and felt like I was going to fall over and the smoothie just wasn’t cutting it, so I started eating pretzel rods that I found in the teacher’s lounge. Later that evening I once again fell into the sweet tooth trap with handfuls of candy corn from the lounge and by finishing off the Hershey Kisses in my basket. Yikes!

I like to say in my head that I couldn’t control what I was doing. I don’t like to take responsibility for making silly choices. But the fact of the matter is that I DO have control. I chose to eat the candy corn. I chose to eat the cupcakes and the kisses. I chose to consume over 2000 calories today. Thank God I made myself face it by tracking all the junk I ate today. I chose to do all of this and my weight showed it today. To add to everything today I didn’t get in my yoga workout. I forgot that I had to stay in school today for Show Off Night and I didn’t get home until 8ish. When I got home I chose to do laundry so I have clean workout clothes tomorrow, to unload the dishwasher, to prepare my food for tomorrow, and to blog about today (a.k.a. holding myself accountable and being honest with myself) over getting in even a short yoga workout.

I’m not writing all of this to whine and complain about my choices. I’m writing simply to be honest with myself and say “Hey, Tamara, you haven’t been making the smartest choices. Get it together, girl!” As soon as I click “Post Blog Entry” I’m going to print out some pictures that remind me of my rewards and goals and I’m going to tape them on my refrigerator. Picture to come…

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“Fall Into Shape” Week 4

Weekly Stats:

Last Week’s Weight: 147.6
This Morning’s Weight: 145.4
Lowest Weight This Week: 145.4

Going into this last week of my boot camp with a pretty good start. I haven’t seen the 145s in a long time so that was very pleasing to me! I want to start out by talking about my run today. It was really cold out but I put on two pairs of pants and a tank top under my long sleeved shirt. I should have put on two long sleeved shirts since I was pretty chilly and the wind kept blowing right through to my arms, but after the first 15 minutes I warmed up. emoticon I was running around my neighbourhood, which is always challenging because there are some pretty intense hills, but I felt awesome and wanted to go and go. I felt like I was running faster than usual and my HR was quite elevated at some points because of the hills, but if it got too high I would stop and walk for 20 seconds to get it back down to a manageable place. I went a different route than usual and had no idea how far I was going. My usual route is 2 miles, but when I came back to my apartment and mapped my route I had gone 3 miles total including my walking warm-up and cool-down. Calculating my pace I found that I had run about 5.3 mph and a pace of 11:20 min/mile as opposed to my usual 12 min/mile. Holy moly! emoticon But I felt awesome! I guess all that running is paying off, especially starting to add some hill and interval workouts and being sure I get out for an outdoor run once a week.

I do need to figure something out for my Saturdays. I didn’t make it to the muscle class that I had thought of going to because I was SOOO tired yesterday morning. Didn’t go to Pilates either because of the time. Last night I came up with some shorter strength workouts using dumbells, mats, or the machines at the gym, and I’m going to try to do one of those each time I go to the gym for a run. I have a pretty intense yoga video and a Pilates video as well as 30 Day Shred and some other strength based videos, so if I can’t go to a class I can still get in some quality ST. Saturday may end up turning into another rest day for me or an optional day, which is fine by me. I’m still getting plenty of workout time and calorie burning throughout the week.

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