Part II of the Plan of Fat-Attack: Move That Hiney

I love to run. Not competitively, not fast, just go out the door and set it on cruise and crank out a leisurely 2 or 3 miles. Right now I’m too heavy to really enjoy it; I need to take about 15 lbs off the load my poor abused joints will be carrying, and condition myself again, before it’s the effortless pleasure it used to be. Back when I ran regularly it was my alone-time, attitude-readjustment and analgesic, all wrapped up in 30 minutes on the blacktop. If I was cranky, or my back was sore and tight from sitting at a desk, or I was overwhelmed from a day of office chatter, all I had to do was put on my sneakers and head out the door. I miss that. I want it back.

I also used to do situps, girl-pushups, leg-lifts with ankle-weights and some work with small dumb-bells every day. Of course, my eating habits were atrocious; I ate once a day and barely made it to 1,000 calorie most days. So this time I’m trying to take the weight off and get fit and trim while still eating like a human being, not a bird.

But I digress. The subject at hand is exercise. I’ve taken some stabs at re-establishing a running routine over the last 2 or 3 years, but always get derailed by one thing or another… the weather, work schedule, etc. After I have established a good excuse, I got lazy and take some time off from the exercise routine. I tell myself “A runner does not lose conditioning until a break extends beyond two weeks.” Well, my break would not stop at two weeks. And then when I finally decided to get back on track I’d have to start getting in shape all over again.

Bf gave me a gym membership for Christmas. It’s awesome and I love going to the gym. And it removes the weather excuse from my repertoire of reasons not to move my hiney. So right now my plan is to use the elliptical trainer until I’ve knocked my weight down a little, then I can start adding in some running again. I started a weight-lifting routine this week; I’m doing an upper-body workout and plan to do it three times a week. I have lifted two times so far this week. I’m not nearly as sore after the second one as I was after the first. I also stretch and do situps each time I go to the gym.

This is my first week of being re-dedicated to the routine. I’ll post any weight-loss weekly and changes in measurements once a month. I’m excited about the possibilities…. WHOO HOO!

As usual, I’m going to finish my coffee, make a smoothie and then start work. Have a fab day!

The Plan of Fat-Attack

Part I: Nutrition

I’ve joined Weight Watchers before, following the flex plan where foods are allotted a certain number of points per a copyright-protected formula, and you have a certain number of points a day to use. It’s a great program and I did experience a moderate amount of success on it before I lost momentum. I’m not a current Weight Watchers member but I’m using information I received when I was a member, and am now following the old Core program. It’s since been replaced by the Simply Filling program, which to my knowledge is very similar.

What I like about Core is the emphasis on healthy eating. There is an enormous list of foods that you do not have to count and can eat to satisfaction, primarily fruits, vegetables, lean meats, some fat-free dairy products and whole grains. The freedom from weighing, measuring and counting is an attractive component of the program. On Core I’ve explored new-to-me grains such as quinoa and steel-cut oats. I was already a fan of bulgur and the grain-like couscous, which are now staples in my diet due to the ease of preparation and their inclusion on the list of Core foods. Core also provides a weekly point allowance to use for non-Core foods, for example tortillas, breads, and of course chocolate!

A key element of Core is the hunger rating. You are advised to rate your hunger before and after you eat, and whenever you are considering eating. The goal is to eat when you are hungry and stop when you are satisfied…. Not stuffed, just sated.

Some of my staples on Core are homemade smoothies with frozen bananas, fat-free yogurt and whatever fruit is handy; bean salads; baked chicken that I cut in strips/chunks to toss with salads, whole wheat pasta or a grain; the afore-mentioned whole wheat pasta; fruit fruit fruit and veggies veggies veggies. I drink 2 liters of water a day; I can go through one liter alone while at the gym. I’m thinking about increasing it to 3 liters a day to see if that makes a difference.

Some of the things I regularly spend my weekly allotment of points on are PB2, a fat-free powdered peanut butter that you HAVE to try if you haven’t already; agave nectar which has a lower glycemic index than sugar and a wonderful, smoky, maple-like taste; and Monster’s Moca Loca coffee-flavored energy drink which is fab but a whole 4 points and of course, energy drinks are not good for ya. But I have to say I have my best workouts when I drink a Moca Loca on my way to the gym!

I’m still struggling with staying on the program, or OP as the Weight Watcher crowd calls it. I make it to mid-afternoon or dinner-time with ease, but then I hit a wall. Part of the wall is bf’s desire for take-out, combined with my ongoing challenge of commitment. Two days ago I resisted a Wendy’s run, and to my surprise I survived… no passing out, no headache or crankiness, in fact I felt great. Probably because I felt so good about myself for dining on whole wheat penne and chicken with a side of baby carrots, followed by a small home-made strawberry banana smoothie for dessert. Knowing I’m making the right choices in health and nutrition is invigorating and empowering. I’m going to hold onto that feeling today, and concentrate on it when I hit that dinner-time wall. Wish me luck!

Now I’m off to make a smoothie, finish my coffee and type up some reports for work. Have a fab day!

We're All So Pretty!

I was at a happy hour recently, a celebration for a friend and co-worker who had been promoted and would be moving to a different office. After an inconsequential, silly, pleasant conversation about three of us having green eyes, I announced “We’re all so pretty!” and waited for my companions to acknowledge this. It sounds silly, I know, and far from humble. But it is part of my plan to change the world, one moment at a time. I like to dream big!

A moment can creep up on you (okay, on me) where all I see are my imperfections, abandoned projects, and shortcomings. The trick, I think, is to accept my shortcomings as part of who I am, as things that can be changed. I am not perfect. I am a work in progress. My flaws are opportunities for growth, future steps to take as I follow the map to the better me. Each day, each moment is a chance to make a better choice, to take better care of myself, to show more love and kindness to myself and to the people around me.

No one is perfect. And so many people struggle with issues related to self-esteem and self-image, are overly critical of themselves, and have moments where they do not see the positive and the possibilities. So I put random positives out there: “We’re all so pretty!” and wait for the light bulbs to come on.

This morning my muscles are sore from yesterday's weight-lifting and I'm glad. It will remind me all day of a decision I made to improve my health. So now I’m going to finish my coffee, have a homemade fruit-smoothie, and head off to work. Have a fab day.