So easy to get off track and harder to get back

I lost my way over the past few weeks.  This month, I was saddled with work travel that took me away from my diet and exercise routine for two weeks.  Two weeks, in the grand scheme of things, isn’t that long.  It just felt long with appointments and reports that took the whole day, meetings with staff and consultants on a site visit, catching up with what’s going on the office while I’m out of the office, and disruptions to my normal sleep schedule.  I traveled to two cities in the last two weeks – New York City and Pittsburgh.

New York City is never really a hardship and I do love to visit when I can.  However, when I visit on business, I hardly manage to enjoy myself as much as I would like.  This time was different.  A friend flew into NYC to visit with me while in town on business and the pleasure part of my trip included a Broadway show and great food on top of all the work-related stuff.  So, this trip meant meeting up with other friends over dinner and some fabulous places and throwing some good sense away as I indulged in some great food without thinking about the calories and the decadence.  I LOVED IT!  While we walked around the city, it wasn’t enough to really burn up a sweat and work off some calories and no time to use the hotel gym.  The NYC fun and food totally won out that week.

The following week, I was in Pittsburgh…actually outside of Pittsburgh.  My lodging per diem expense for this business trip was dismal, and the hotel available to me was sandwiched between fast food joints and local greasy spoons.  It was hard to engage in some healthy food choices within a 5 minute drive let alone having access to exercise or a gym.  I was extra tired and couldn’t wait to get back home to my life and routine.

Work travel is something that I’ve always struggled with.  I know that I’m not on of those people that yearn to go on business travel to see and experience some great places.  I don’t mind the travel because it is required as part of my job, but it’s taxing and disrupts my usual routine.  It may be different if my business travel was to someplace international or more exotic.  But, working in paradise is still working.   Leisure travel is designed to be just that.

So, the struggle this week was managing my diet and exercise routine while on travel and way from my daily life.  I chose to get back on track and hit the gym yesterday.  I tried my first cardio kickboxing class in years.  I figured that I needed to recharge with a new fun and active routine that would totally shake me up and work some new muscle groups that I may have neglected.  It was fun and I concentrated on form and working certain muscle groups including the one thing that I don’t at all enjoy…abs work.

I realized that I was barely breathing through my workout and need to step up my cardio endurance.  I thought I was going to pop a lung, but I pushed through it.  I struggled through the abs work, moaning and groaning with each movement.  I knew that I was going to be sore, but it was very much worth it.  I could feel the tension and tenderness creeping on in each muscle and in the ones that I forgot I had.   The cardio kickboxing workout will definitely shake up my routine and work certain muscle groups that will help me with utilizing my leg muscles and building  my core.  The workout will definitely add variety to improve my cardio endurance.  RESULT:  Adding the cardio kickboxing to my Monday routine.

It was a hard workout but I didn’t expect this to be easier.  The sore muscles is just a reminder that I’ve got to keep working at it and engaging different muscles and strengthening my core.

Goal for this week:
1.   Spinning class 2 times this week.
2.  Tracking my food intake and Weight Watchers points plan.
3.  Core strength training and upper body strength training this week.

Helpful Tools:
Self Magazine (self.com) has a feature on their website:  Workout Finder (http://www.selfworkoutfinder.com/) – click on icons to help you develop a workout to target your needs.  It provides some options to target specific body parts at home and/or in the gym.  It’s helpful in finding new workouts and new options.

The first step back is often the hardest

I went to the gym last night for my first workout of 2012 and after just getting over a cold.  The cold I suffered over New Year’s Eve benched me from all the fun I had planned, but it was good time to detox from the stress of the holidays, albeit in my bed sick as a dog.  I tried to stay a little active nad not just sit on the bed or couch all day while I was sick, but I was losing my mind.  So, with still a bit of congestion, I managed a 35 minute workout on a stationary bike.  I thought I would take it a little slow, but within the first 2 min, I was pedaling fast and petered out sooner than I hoped. 

I managed to complete 7.0 miles in 35 minutes at an average speed of 12 mph in a random program (varied resistance) at a level 8.  I was pooped, but felt a bit better.  Breathing was a bit difficult but I hung in there.  I was hoping to complete an hour workout, but my breathing was a bit labored from my cold.  That’s when I realized that I’m ok at sprints and accustomed to fast workouts at a higher HR for a shorter amount of time up to an hour.  I’ve been accustomed to working hard for a short amount of time to get more bang for my buck.  The trouble with that is that I need to build some endurance for the long rides.  I get excited at the gate and bolt with a lot of energy and speed and then burn out quickly. 

I need to build a plan to help me with my cardio endurance.  But, I then struggle with time…I don’t always feel I have time to workout as long as I would like to except on the weekends.  I have to concentrate on a balance and really focusing that energy and re-tool my workouts with my goals.  I have more planning to do.  At least I learned something yesterday…

I also started to incorporate little changes in my daily routine and food intake so that I don’t get frustrated with making big changes all at once with my all-or-nothing mindset.  So, I have incorporated these minor food changes this week…

1.  Almond milk and soy creamer – I cut out some extra calories from dairy, though I can’t give up on cheese.  Both are lower in calories and if I can shave a few calories one meal and one cup of coffee at a time, then ok.
2.  Bananas – For a snack, I usually go for some kind of carb.  But on Weight Watchers, some fruits and veggies have no points.  So, I’m back to reaching for a piece of fruit or veg for a light snack between meals.  I’m also trying not to continue my carb-addict ways.
3.  Water – I’m more conscious about this now.  I joined the water club at work and the cooler is less than 10 steps from my office door.  I have no excuse.  Haven’t commited to a set number of glasses per day….but I’m working on it.

I’ve been looking for resources that will keep my focused or provide me with inspiration towards action.  Here are some resources I’ve found recently that have been helpful as I concentrate on a healthier me:

• O Magazine and fitness expert, Bob Greene, talks about the 5 Resoultions You Shouldn’t Make This Year.
• www.hungry-girl.com has some good articles and recipes that are soem Weight Watchers-friendly.  A good resource for some nutritional information.

 

Resolving not to make resolutions….

What a difference a year makes - 2010 (L) and 2011 (R)

It’s a bit ironic that I was delayed in starting my health and fitness journey because I was sick with a cold.  So much for starting the year in good health.  But, I’m here and ready to get this party going…

It’s the New Year and I have been guilty of making New Year’s Resolutions every year and failing at all of them before the first week is over.  I used to be an all or nothing kind of girl and when I didn’t follow through, I would berate loathe myself for failing at yet another thing.  That is, until last year.  My sister got married last year and as the older unmarried sister, I was happy for my sister, but dreaded what being the older unmarried sister would mean during this wedding season.  Coming from an old school Filipino family with traditional Filipino values and beliefs, I cringed at the thought of meddling older/elderly friends of my parents commenting on my unmarried status with pity in their eyes and consoling me in my singlehood while I embrace the awesomeness of my single unattached self.

Instead, I used the wedding prep time to help out my sister as Maid of Honor, but also helped myself out to get healthy, lose some weight, and get fit for one purpose….to look hot in the bridesmaid dress.  The first half of 2011 was spent at Weight Watchers, going vegetarian/pescatarian, in the gym, on my road bike and in Zumba classes.  While the initial goal was purely driven by vanity and my mental health when the wedding day arrived, I learned to enjoy a healthier lifestyle.  There were unseen benefits as time went on…better nutrition, more energy, even moods, and toned muscles.  I learned to love exercise.

Her wedding was in May 2011 but the rest of the year gave me the motivation and interest in challenging myself further.  I learned to love cycling.  I learned to love exercise and felt the difference when I missed a workout.  I set some fitness goals and surprised myself when I finished them.  Goals to work towards were the secret that kept me motivated and engaged.  So, I’m not making resolutions…but Goals for 2012.

I’ve modified since my last post, but the overall goal is the same – LOG 500 MILES OF ACTIVITY IN 2012….Here’s the list…

As I plan out my strategy to log 500 for the year, I need to focus on a few things and log my progress other than chattering on this blog:

1.  Nutrition:  I am looking to lose a few pounds during this quest (trying to lose 40 lbs in the process).  I track my food intake via Weight Watchers online and mobile apps.  Check out other FREE online nutrition and fitness trackers that I’ve found through random internet searches or some that my friends currently use – www.myfitnesspal.com, livestrong.com’s Daily Plate,  fitday.com. Note:  Check the sites as some have free registration and apps for purchase.

2.  Exercise:  I will be tracking my exercise as I try to incorporate exercise 4-5 times a week.  Tracking my time, workout, and mileage will account for the 500 mile goal.  I use  the online and mobile apps called Map My Fitness and Map My Ride to map out my workouts and calculate time and mileage (there is free access and you can purchase the app).  I also enter my physical activity in the Weight Watchers app since nutrition and exercise contribute to weight loss.  Note:  You must join or purchase access to Weight Watchers.

3.  Focus Areas:  I’m still working out the plan, but I need to incorporate these types of workouts as I train for these events – strength training, yoga, cardio endurance, and spinning workouts.

4. Motivation/Inspiration:  I need to find whatever motivation and inspiration will keep me going.  I’ll be looking and if you’ve got any, I sure could use it.  I also think that motivation and inspiration can come in various forms including food so I hope to share some recipes and encourage you to share some with me as well.  I may also be highlighting those events and causes that inspire me to achieve these fitness goals as I try to help others while helping myself become a better me.

Join me if you like…I’m not sure what will come out of this entire process, but I’m game for a change.

Get Ready, 2012!!!

The New Year has started and I rang in 2012 with a cold that has me sidelined temporarily.  So, my exuberant start has been postponed until tomorrow…

2012 Goals – New Beginnings and Many Miles to Go

So, I’ve spent a better part of 2011 trying to get healthy and feeling good. Most of this 2011 effort was due to my sister’s wedding, a 20-year HS reunion, and training for my first metric century (63 miles) for the Diabetes Tour de Cure. But, the effort that it took to do these things made me feel good about myself and what I can do. I realized that as long as I had a deadline or an event to work towards, I was able to keep my eyes on the prize. Over this year, I learned a system that worked for me even though I’m always fighting to stay on track…If I say it, it’s out there, and so I have to live up to it. Or, I risk lying to everyone else and especially myself.

Over 2011, I have lost some weight (about 15 lbs), gained some muscle, improved my fitness, and got some miles on the bike and under my feet. I feel healthier and exercised consistently. So, what’s next???? It took a while, but I figured it out….

GOAL for 2012: Log 500 miles in exercise….how will I do this???
1. 4 major cycling events: TOTAL MILES = 238 miles for these events alone.
a. Cycle for Survival (2/12/12)- spinning fundraising event for cancer benefitting the Memorial Sloan-Kettering Cancer Center.
b. Tour de Cure for Diabetes (6/3/12) – 63 miles (metric century) in Reston VA to fight diabetes as I live with Type 2 diabetes and
will ride as a Red Rider.
c. MS City to Shore (9/29/12) – 75 miles starting in Cherry Hill NJ for a one day route to benefit the National Multiple Sclerosis
Society.
d. Seagull Century (10/6/12) – 100 miles starting at Salisbury University in Salisbury, MD.

2. Training miles to get me warmed up and prepared for the challenges – Training miles will be on a stationary/spinning bike, my road bike, and will include running/elliptical miles. ANY training miles will be logged and part of the 500 miles for 2012.

EVERYTHING COUNTS!!!

Through all of this, I’m hoping for a few by-products as a result of all of this effort….a) losing a few more pounds – 40 lbs down to be exact, b) becoming leaner, faster, lighter, and c) learning more about what I’m capable of and who I ultimately want to be. Also, all of this effort will help others as I hope to raise money for some worthy causes this year.

I’ll also be using this forum to document my progress. Look out for January 1, where I will start off 2012 with a bang. You’ll see my “before” photo and stats, documenting my struggle and mileage throughout the year with pictures and prose, and all my hopes and fears in this process. This blog and documenting my journey is my way of keeping me accountable and credible. If I don’t, I make convince myself that it doesn’t matter and gives me an excuse to procrastinate and not follow through.

Join me in this journey…help keep me focused….and maybe come along for the ride….

Let’s get psyched up for 2012….

New Cookbook!

I went to Barnes & Noble today to pick up GQ originally (Darren Criss is in it, and I’m a sucker for him. In the end, I didn’t get the magazine though). As I browsed their bargain books, I stumbled across a cookbook that drew me in. I’ve been using the same cookbooks for years now. Since my sister’s nanny is out of town for two months, I have had the painful task pleasure of cooking dinner for her. This requires planning meals ahead of time in order to get groceries. Frankly, I’m getting tired of my cookbooks and they’re not very healthy. But this one, seems like fun! I love low-calorie foods that are tasty. So, I’m excited to see what I can make from here.

Are there any great cookbooks you would recommend? Especially for a person trying to eat healthy? Or better yet, any recipes?

still moving forward

April 10 was my last post and I’ve been trucking along and doing fairly well.  I was at a plateau for a little while, found some progress and now, I’m still hovering along.  But the difference is that I’m not stressing out about it.  I’ve been hovering again around the same 1-2 pounds for another few weeks.  But, a lot has happened in the last few weeks that put life into perspective a bit.  Since my last post, I celebrated a birthday and enjoyed myself immensely with food, drink, and friends.  I celebrated at the some great restaurants with some not-completely-all-that-healthy kind of food with a few luscious drinks thrown in there.  I also had some friends visiting with their kids which meant a lot of eating out and stress eating…but also a lot of sightseeing and activity.  Throughout the last month of socializing, I only managed a slight gain of a pound.  Not too bad, considering.

But, in all that socializing, there was a lot of activity – a 3-hour Zumba-thon for charity, Zumba classes 4 times a week, a few times on the stationary bike logging in 20-25 miles at a time and incorporating weight training in my workouts.  I did a lot of walking and moving.  So, the 1 lb gain was not at all a horrible consequence.  The 3-hour Zumba-thon was the biggest surprise because I lasted through 3 hours of cardio activity with a lot of gusto and energy.  After the Zumba-thon, I was in pain that afternoon but on the next day I was fine with no pain or soreness.  It was then I realized my progress over the past few months.  I felt great doing Zumba that day and since, and the lack of pain and soreness coupled with barely no fatigue really showed that I’ve come along way.  Before Dec 2010, I wouldn’t have lasted even 30 minutes.  I would have been defeated and quit a long time ago.

I also realized that the number doesn’t matter.  I’m still a dress size smaller than I was 3 months ago.  I can do 2 hours of cardio activity with minimal distress.  My muscles have more tone and definition.  I enjoy working out and feel abnormally out-of-sorts when I can’t get some exercise in my day.  I’m looking for various activities to do rather than sit around in front of the tv.  I have a daily schedule that includes healthy eating and more exercise.

In fact, I’m trying out new and more challenging exercise.  I’m planning to become a certified Zumba instructor in a few months.  After my sister’s wedding this coming week, I will focus on my 63 mile charity bike ride in June.  I just signed up for a boot-camp fitness program where someone will push and challenge me physically (drill-sergeant style).  I’m scheduling Zumba classes throughout my “vacation” time for my sister’s wedding this coming week, more for stress relief than anything.  I’m still a vegetarian and limit my carbs/fat/dairy.  I’m not obsessed with food anymore and think healthier when it comes to eating.

I may not see the numbers move down the scale, but does it really matter if I’m still progressing to a healthier me?  Do I want the numbers to move lower on the scale?  Of course I do.  Is my goal still to lose 40 more lbs?  Sure it is.  But, I can’t obsess about the number.  I am doing well and getting healthier and more fit.  I’m just going to keep doing what I’ve been doing, challenging myself more, and eating healthy.    I’ve always been a big believer in focusing on what I need to do and everything will fall into place when and the way it’s supposed to.  I can’t exchange one obsession for another.  I just need to focus on the larger picture.   And, everything I’ve been doing so far has made me feel more confident and feel good about myself going into my sister’s wedding this week.