A Few of My Favorite Things

My poor neglected blog...I made a promise to myself that I wouldn't let this happen...

Before I get started,  I have to say I’m “borrowing” this title from one of my daughter’s posts in her blog, although the content will be quite differnt.  Click to see her blog, The Dairy Queen ... http://www.thedairyqueenmama.wordpress.com/

As I’ve progressed down this weight-loss/health road, there are a few things I’ve come to rely on as my “go-to” things for success. 

Foods

Well, of course I would start with foods!  Most people who know me fairly well know that I am a BIG breakfast fan and a BIG breakfast eater.  There’s an old saying, “Eat breakfast like a King (Queen!), lunch like a Prince(ss) and dinner like a pauper.”  Don’t know how well that fits in the current guidelines for healthy eating, but if I could, I would eat this way every day.  Now back in the day, my breakfasts were very heavy, fat-laden feasts.  I’m still feasting these days, but much more sensibly.  Breakfast always includes some kind of fresh fruit (I’ll be sad to see the summer fruits going away soon), protein (typically egg whites and cheese), carbs of some sort (I like to indulge myself with a home-made flour tortilla or a whole-wheat sandwich round) and a glass of milk….oh, and salsa…always salsa!   I have a few other breakfast meals that satisfy me, and I just swap around each morning with whatever I either feel like eating or have time to prepare.   

I’ve become a huge snacker…I’m constantly eating…usually every 3-4 hours I’m popping something in my mouth.  Some of my current favorites are:  Mini Babybel Light cheese, whole natural almonds, Laughing Cow cheese wedges, Greek yogurt, graham crackers, a fabulous spinach dip that I pick up in the dairy section at Wal-Mart, Melba toast, 94% fat-free microwave popcorn, Jello-O sugar-free pudding, Lindy’s Italian Ice, Edy’s Pineapple fruit bars…oh the list is endless!  One of the great benefits of attending Weight Watchers meetings is that people are always sharing their favorite food finds that are PointsPlus-friendly! 

Exercise

My favorite and most-used exercise “tool” is my RunKeeper app on my iPhone.  I plug my headphones in, start my activity and away I go on a walk (or any other activity you choose) and the RunKeeper lady will cue me every five minutes on how far I’ve walked, the pace at which I’m walking and my current speed.  It’s become a huge motivator to walk farther and faster. 

I’ve invested in a few articles of clothing to make me feel super comfy when I walk (please note…comfy, not fashionable, is the operative word here)!  I’ve discovered that anything touching me on my arms or around my neck drives me crazy!!  I feel like I’m being strangled or suffocated!  So, because I’m still in the weight-loss process and haven’t wanted to spend a lot of money on clothes just yet, I’ve found that Danskin makes some great gear at a super price and they have a good selection at Wal-Mart…from shorts to capris to tanks or Ts and even sports bras (another essential)!  I have spent more serious money on two items…a great pair of running shoes and some compression/bike shorts.  Seriously, if you’re going to do any kind of physical exercise, invest in good shoes before anything else.  And get a proper fit…if you don’t know how your shoes should fit, go to a store where there are professionals who can help you with this.  It is time and money well spent.  And the compression or bike shorts…you know those super tight-fitting, hopefully moisture-wicking shorts that some people actually look great in?  I wear them under my regular work-out pants or shorts.  They have made a huge difference in my comfort level when exercising.  When you’re on a weight-loss plan and especially if you have a lot of weight to lose (or if gravity has begun to take hold!) these amazing shorts help hold things in place!  TMI??

So...discover things that keep you "in the game."  Your list of go-to items that will help you be successful on your own fitness journey. 

Playing to Your Strengths

 Ever heard that phrase?  It’s one I’ve heard, but never really thought about too much.  It’s used mainly in the world of business to identify ways companies can achieve higher levels of success using the abilities of their team players, rather than trying to improve on their weaknesses.  Believe it or not, there’s even a consulting firm with this name.

In regards to my personal health and fitness, how do I play to my strengths and how can I improve?  I hope by revealing some of myself, I’ll help motivate you to do the same.

First of all…I am my father’s daughter in so many ways.  I can remember growing up when we would get ready to go on vacation, my dad would pull out the road maps (remember those?) for each state we would be traveling through and plan the whole trip…where we would stop, how long it would take us, how much it would cost, etc.  When he retired from his job at the copper smelter, he did some construction work on the side.  For every job he was bidding on, he would take his notepad and pencil and figure the amount of paint, lumber, tile, etc. for whatever kind of job he was going to do.  He liked knowing where he was going and how he was getting there; he was a planner…and I’m like him in that way.

He was also a creature of habit…get up in the morning, put the coffee on, make the bed, open the blinds, open the gates, get the paper…and on and on throughout his day.  When he came to visit us, he always wanted to know what the schedule was for that day!  Oh, boy…am I like him in that regard!

Where does this fit in with playing to my strengths?  Those two “strengths” have become two things I have used to get this far in my weight-loss/fitness journey, along with some amazing tools and support!

I am a planner…I can plan out our meals for a week, make the grocery lists, etc.  But that’s not all it takes…I have to know where I’m going to end up at the end of the day…and ultimately at the end of each week when I weigh in.  Knowing what’s on the schedule for the day determines when I can break for a snack or a meal (and believe me…I don’t let more than 3 hours go by without a break!) and I can calculate what that snack or meal will include, which means at the end of the day, I’m not foraging for any and every thing that won’t eat me first!

And I am a creature of habit…that’s while you’ll find me following the same basic schedule each day…quiet time with a cup of coffee and my Bible to start my day, followed by exercise, then work (which has its own schedule for each day).  At day’s end, most days it’s lights out early in order to get enough sleep to stay on top of my OrdinaryLife.    If I deviate from these habits, I lose focus…I get nervous, anxious, and sometimes a little depressed.  The habits that I’ve developed over the years (some bad, some good) have really helped me make the space in my life for exercise…and I’ve already blogged about how I feel about exercise! 

So what are your strengths?  Can they help you achieve your own personal health/fitness goals?  Identify them…play to them.

Opportunity Cost

What??  What does that title mean?  The first time I heard the phrase "opportunity cost" defined was about two years ago in a Financial Peace University lesson (sorry to my high school econ teacher...I'm sure he explained it back then, but it didn't stick).  According to The Library of Economics and Liberty, "When economists refer to the “opportunity cost” of a resource, they mean the value of the next-highest-valued alternative use of that resource."


Hmmm...for the purpose of this blog, I like this explanation from NetMBA better:  "While the cost of a good or service often is thought of in monetary terms, the opportunity cost of a decision is based on what must be given up (the next best alternative) as a result of the decision.  Any decision that involves a choice between two or more options has an opportunity cost."


Did I lose you yet?  Hang in there with me!  Opportunity cost is one of the most critical concepts in economics ~ outside of economics, it's an often over-looked component when costs are considered.  Now...let me bring that into my OrdinaryLife...


As it relates to a Weight Watcher, there are 6 PointsPlus is 9 Hershey's Kisses.  For those same 6 PointsPlus, a Weight Watcher can opt for 4 ounces of grilled chicken, a medium-size sweet potato with cinnamon, a serving of green beans and a side of sliced watermelon.  Choosing the Kisses over the full meal reveals the opportunity cost of the decision made.  You can have one or the other (or even a smaller combination of the two), but you can't have both choices for the same amount of PointsPlus, i.e., calories/fat/carbs/protein/fiber (don't jump on me WW folks, I know we don't use calories anymore).


So...what is it that I'm weighing as my own personal opportunity cost?  Recently, it has been the cost/benefit of exercising regularly.  As my family (and some friends close enough to see me in action every day) know, I'm a little bit "structured" in my daily schedule.  I've often joked that I live my life in 15-minute increments...that's not much of a joke!  The benefits of regular exercise are many...I don't need to tell you that...we're bombarded with it daily in the media.  

For me personally, these are some of the benefits, not necessarily in order of importance other than the first one:
1.  My back feels great.  I've had one back surgery and have another 4 or 5 bulging discs.  To say I've had no back pain in the months since I've been regularly exercising is HUGE!  The weight loss has also contributed to this, but I really believe the exercise has been key...both to the weight loss and the lack of pain.
2.  The endorphins have finally kicked in...literally, I can't wait to walk in the mornings.  I think I've even managed to astonish my husband with this one!
3.  Setting/meeting/exceeding goals...to be able to push myself to accomplish something physical is a real high.  I'm getting stronger, have more endurance and a better attitude about being able to do more.
4.  Ok...this one is kind of gross...I love the sweating part of it!  What can I say?  I know that when I've worked up a good sweat, my weekly weigh-in will be more successful!
5.  I can eat more!  Ha...who knew!  I've earned those extra activity points, and you can bet I'm going to eat them!  
6.  Cute exercise shoes/clothes.  Ok...that's pretty shallow, but gosh, have you seen all the options out there?  


So...what's the cost?  Well, obviously, if you walk in your own neighborhood, no actual money outlay (except for good shoes...definitely invest in those).  If you join a gym, you can expect to pay the monthly membership fee.  If you join a program for weight loss (and if  you are going to join a program, have I mentioned I love/endorse/highly approve of Weight Watchers?!), there's also a cost associated with that.  

What about the non-monetary costs?  You have to wrap your brain around the fact that in order to see the benefits, YOU have to make the choice.  You also have to know that if you're going to exercise, you've got to be willing to give up an extra hour of TV or sleep or facebooking or reading or...you fill in the blank...a few times a week.  That was probably the hardest thing for me to do...(harder even than walking into the gym the very first day into a water aerobics class...in a swimsuit...in front of other people)...I had to give up some time that I was spending on other things ~ that was hard...remember how I said I live my life in 15-minute increments?  That meant I had to find another hour in my day, several times a week...and that just wasn't easy to do.  And it won't be for you either ~ 'cause, let's face it, our time is very precious.  That's the opportunity cost for me - time vs. all the benefits I listed.  And for me, it's worth it.  

Just keep thinking of the benefits down the road, some of them you already know and some will surprise you ~ and keep marching down that road.  "The opportunity cost of a decision is based on what must be given up as a result of the decision."

"...and the award for best supporting goes to..."

...seriously?  How could I name just one person who has been the best support in this weight loss/fitness journey?  But I am namin' names!

Would it be too obvious to name my husband first?  'Cause he's definitely been a HUGE support to me...not just during this, but for all 27 of our married years together!  If I want to go for a walk instead of do laundry/wash dishes/clean house (!), he's all for it.  If I ask him to grill chicken every night, he does it.  If I "need" to buy some new clothes, he approves it (as long as it's in the budget)!  He's never, ever...not one single time...complained about my weight or ridiculed me for it.  I'm forever grateful for that.  He's seen me at my worst and hopefully at my best...

My two girls and son-in-law have been unbelievably supportive...when I said for my birthday I wanted to walk a 5K, they were all over it!  What time?  That's not too early, Mom, we'll be there.  Where?  That's not too far away, Mom, we'll meet you there.  When I alter the menu when they come to eat, they are good with it.  They cheer me on, help me pick out new clothes (ok, the son-in-law doesn't do this!), and help me cut up my fruits and veggies! 

My sweet friend Cindy...wow!  What an encourager she is!  She tells me straight up when I'm doing something I shouldn't and when I need to cut myself some slack...and since she's on this journey also, she hands me down her clothes when she's too small for them!  Gotta love friends like this!


My "personal" dietitian Caitlyn.  She's always challenging me to try new foods, read the labels, watch the sodium, check the type of fats...need I say more?  She's a dietitian!  She takes what she does very seriously, but she also knows that no one is perfect in the food arena and she's willing to do a little give and take for the overall good of her patients.  I love that!  I know I can text or email her a question and she will either research it herself and give me an answer or tell me where to look. 

My Friday texting group...you know who you are...every Friday morning after I've weighed in, I send out a text to these special people...and I get tons of encouragement from them. 

I've still got a long, long way to go in this journey...and to the many, many people who have commented on my progress so far...it means so much.  I know I've put myself out there having a blog about this and talking about it so much, but it helps me stay accountable!  I'm really pleased that I've chosen to do Weight Watchers...the PointsPlus program suits my lifestyle.  It offers a healthy, balanced approach to eating and offers support through online communities, weekly meetings and people you meet.  It's personally shown me the correlation between energy consumed vs energy expended...something we all learned in 6th grade health, but many of us have forgotten over the years.  It's also teaching me portion control...Really, this won't be the last time I get to eat this pizza/cheesecake/guacamole, so I don't have to eat the whole thing right now.  So...if you're challenged in the weight-loss area, I'd encourage you to give Weight Watchers a try...what have you got to lose...but a little weight?

5...49...73...9,777...36

No...not a quarterback calling the play...but some significant numbers to me!

5 ~ When last we met on this blog, I was "in training" for my first 5K.  Well, my first 5K has come and gone...my personal goal was to walk my 5K in under an hour.  I made it in 58 minutes 7 seconds!  It was actually fun...walked with my hubby Tim, our daughters, Lauren and Jessica, Lauren's husband John, our grandson Trindon (Trindon strolled!), our adopted kids, Chaz and Caitlyn and a sweet friend, Tina.  They were all great cheerleaders!  It was a sweltering hot day in south Louisiana, but we all made it!

49 ~ The day of my first 5K was also my 49th birthday.  I've NEVER celebrated a birthday with so much physical exercise...with any physical exercise!  So this was a first for me.  We walked our 5K, then came back to the house, grilled hamburgers with all the fixings and celebrated my day with a divine chocolate cake...it was an awesome day!  I'm looking forward to my 50th birthday next year! 

73 & 9,777 ~ By now you know I'm on a health/fitness journey.  These two numbers represent two pieces of information from my favorite iPhone app, RunKeeper.  This app is awesome...tracks all kinds of stuff about your activity/exercise.  For me, these two numbers represent the number of miles I've walked since April 16 (when I started using my RunKeeper app) and the number of calories burned walking those 73 miles!  Seriously, almost 10,000 calories burned!  Which leads me to my last number...

36 ~ The progress this Weight Watcher has made since January 7...the day I walked into Weight Watchers and faced the scale.  36.2 pounds to be exact and 17.5 inches.  I'm starting to feel like I can actually win this battle!  I've still got a long way to go, but progress is being made.  I've had such great support along the way...I think that will be the topic of my next blog post...

I'm sure this is pretty boring stuff to most of you reading this...thanks for hanging in there with me!  It's becoming important to me to set goals and challenge myself in this health/fitness journey.  Walking another 5K this fall doesn't seem like much of a challenge...I've walked a few more 5K's since my first one.  I started cycling this morning.  It's a new activity, but it's more to keep me interested in exercising than anything else.  So, I'm open to suggestions...what should be my next goal?  What's your fitness goal?

Marching On...

...just to let you know...I have not yet been back to that PiYo class!  A little too intimidating for me...but I did have a new challenge set before me...one that I'm REALLY excited about.  And one that you can join me in too!

About two weeks ago at my Weight Watchers meeting, the Walk-It Challenge was introduced.  Basically it's a six-week training program to get you ready to walk (or jog) a 5K.  I've never done a 5K ANYTHING in my life.  Pretty much been a couch potato for a loooong time!  Our WW leader, who does meetings in three different cities, has picked a 5K in a central location that she invited all of us to participate in.  At first I was like, "Yeah...sure...right...let's get to talking about food!"  But the more I listened and the more I started thinking about it, the more I realized this was a goal I could reach.  One that would keep me motivated.  It really helps that there is a training chart, both on paper and on-line that I can check off the boxes as I do each day's training! :)  And I get to put a star by my name each week that I do my training...what is it about a silly little "Bravo" star that makes me work harder?? 

So...I'm in Week 3 of training...last night was a milestone for me...in a couple of ways.  We enjoyed a wonderful Easter with our family...went to church together and heard a terrific Easter sermon, ate a great meal of crawfish etouffee, took a short nap, cuddled and played with the grandson, visited with the kids.  Once the kids were gone, I pulled on my walking shoes and headed out...that's the first milestone ~ getting up and exercising on a holiday...like I said I've been a couch potato for a loooong time and any excuse not to exercise has always been a good one for me!  Plugged in my pink earbuds, started my RunKeeper app and started walking to a great playlist of music (props to hubby and baby daughter for RunKeeper and playlist)!  I actually walked a mile ~ second milestone!  Don't know when the last time was that I did that, if ever!  I'm 1/3 of the way to my 5K!!  Whoo hoo!! 

Now for the challenge for all of you...and a little bit of celebration too!  The date that my WW leader has picked for us to walk our 5K is June 4 ~ my 49th birthday.  Our family will be walking together (including grandson in his nifty Cadillac stroller!), then we're headed back to our house to celebrate my birthday together.  Don't think I've ever been quite so excited for a birthday...it will be a fun day of getting fit together.  And the exercise will make up for the cake we'll enjoy!  So...will you join us?  If you're in the area, you're more than welcome to walk with us, then come eat some cake with us!  If you're not in the area, please consider walking your own 5K...then have a piece of cake in celebration of YOU!

PiYo Spider?

So...last posting I had just joined the gym.  It's been good...very good.  I've managed to make it 6 times in 10 days.  I'm starting out simple and easy...water aerobics.  I know, I know...sounds like old lady stuff...well, it's more movement than I've done in a long time, so that's got to be good for me.  I love being in the water and I can ramp up the intensity of whatever move we're doing to get my heart rate up.  So far, so good.  Of course, I intend to move on to other classes as the weight comes off and the mobility increases.  And the class starts at 5:15...AM!  (I should really get extra points for being at the gym before the sun comes up!)

So after 3 times in my water aerobics class I figured I was ready for the next challenge...so I got to the gym about 15 minutes before the start of a PiYo class (combo of Pilates/Yoga...again at 5:15AM!)...the person who signed us up at the gym said it would be great for strengthening and stretching my back...I'm sure she's right.  I spoke to the instructor and told her I was new to the gym and had never done anything like this before.  I let her know about my back issues and she was very helpful and gave me some extra tools to help during the class.  I really didn't intend to stay; I just wanted to talk to the instructor and see if she thought I could handle the class.  But I ended up staying.  Now for those of you who have done Pilates or Yoga, you know the setup of these rooms.  Very quiet, lights are dim, soft music is playing, no talking...I was really liking that part.  Simple, easy stretching...I can do this.  Modifications for every move...I'm starting to feel pretty confident.  We extend our legs, arms, torso; we breathe deeply and exhale fully; we stretch our backs and roll onto our stomachs and raise our chest up and focus on a spot on the floor...and there he was...a Daddy Long Legs Spider...about 18" from my nose.  That totally broke my "mood."  I watched him and he watched me for about 10 minutes...I'm pretty sure he was mocking me 'cause his stretches were way more fluid than mine!  Then he started to crawl towards me...then sideways away from me...then back towards me.  Just to state it again...you know the setup in these rooms...peaceful, quiet, very slow movements.  There was nothing within reach to get rid of him.  I'm starting to panic and lose my meditative focus (oh wait...that happened with the first stretch of this 48-year-old body).  So, with my eyes on DLL Spider, I slowly (and hopefully fluidly and gracefully) stand up and move toward my shoe, which is on the other side of the room.  The instructor, still in some beautiful pose, just kind of cocked her head at me.  I mouthed (very gracefully, I'm sure) "SPIDER!!!!!"  As I'm floating back to my spot with my shoe, it occurs to me that my inclination would be to whack the living daylights out of this spider...but I'm in a PiYo class, where the lights are dim, the mood is peaceful and the music is softly playing...how do I get rid of him??  So I very gently lay my shoe on him and twist.  I pick my shoe up to look at him, and he's still doing his Downward Dog pose and wiggling all of his legs!  So I not so gently put my shoe back on him and put him out of his misery.  I then resumed my own Downward Dog pose and finished out the class. 

I wonder if they'll let me come back again??