Getting Back on Track

It’s easy to write about the good things that are happening or when things are going right, but when things are not going so great, it’s a little harder to share that…

I’ve been on a bit of a roller coaster since the end of October.  I haven’t stopped losing or exercising or tracking or going to meetings…I’ve just been up and down.  And that’s hard to admit!  Still managing an average weight loss of about .75 pounds a week; still managing to exercise 5 days a week, always tracking, not missing any meetings…and yet…

The “spark” that I had in the beginning of this journey just hasn’t been there for a while.  I’ve had to stop and really look at my motivation, my desire, my goal for this whole process.  I was starting to feel deprived in some weird way.  Like I wasn’t ever going to get to eat and enjoy the things I love (how dumb is that-I’ve been eating them all along!).  Or that I would always fight this feeling of never being good enough…no, never being perfect enough.  I’d started to look at the huge amount of weight still to lose and began to wonder if the rest of the battle was worth it or if I could just stop and be satisfied with what I had accomplished.  After all, I feel so much better, my clothes fit better, my doctor says I’m in better health, people tell me I look better…

But there have been some challenges along the way…most recently some health challenges.  Not anything major, just mostly the effects of having lived a sedentary lifestyle for the past 25+ years and carrying around nearly 150 pounds of extra weight for all that time (I guess that’s pretty major).  The last couple of weeks have had me contemplating and refocusing.  When challenges arise or things change in my life, particularly when they change in ways that I don’t understand or desire (!), I really have to take a step back, process the information, line it up with God’s Word and try to make sense of it…and I know I can’t always make sense of it.  The biggest problem is that I think I can do all of the changing…all of the processing…all of the FIXING.  I’ve been a fixer…always have been.  I don’t want people to be unhappy; I don’t like confrontation; I don’t like change.  I want to make things right for everyone.  And things in our lives are not always sunny and rosy and right.  We are going to face challenges, defeats, disappointments and CHANGE. 

Yet…in the midst of the challenges and the changes, there is one constant in my life that I know never changes.  One constant that always succeeds in getting me back on track.  When I align myself with God’s Word and His Ways, no matter the challenges, He will see me through.  There’s great comfort, peace and assurance for this weary soul in that promise.  Is there for you?

Looking Forward, Looking Back

What??  I have a blog??  Amazing…can’t believe it’s been three months since I’ve blogged!

Well, it seems to be the time of year for resolutions…I prefer to call them goals instead of resolutions.  Have you made yours?  I was challenged today to be specific in my resolutions/goals.  What exactly do you hope to accomplish this year?  I’ll take it one step further…how do you intend to achieve what you hope to accomplish?  We’ve all heard the phrase, “He who fails to plan plans to fail.”  So looking forward to 2012, some of my personal goals are:  once and for all get my house organized (ok…that’s one I have every year, so I obviously don’t have a plan for this one!); stay in closer contact with the people in my life who are important to me - no more excuses about lack of time, past hurts or unrealistic expectations (I’m working on a good plan for that one); continue on this incredible weight loss/fitness journey I began a year ago. 

At this time last year, I was researching and learning as much as I could about the “new” Weight Watchers program.  A lot had changed from what I knew of Weight Watchers, and I wanted to be sure it was something I could “live” with…not another “diet.”  I had a good plan in mind as I walked into the meeting room.  And I’m happy to say that plan has been working.  So, the weight loss portion of my plan remains the same-track what I eat, be active and attend my meetings.  As part of the fitness goal, I’m signing up to participate in the Crescent City Classic 10K in New Orleans on April 7.   Training for this event begins January 1!  I’m a little apprehensive about tackling a 10K.  This will be a real accomplishment! 

Looking back on 2011 in the weight loss/fitness area, it has been a very successful year for me.  I knew when I walked in the door of Weight Watchers that this was it for me…no more excuses, no more “tomorrows.”  I set my goal to track (for non-WW folks, that just means writing down everything you eat) every morsel of food that went into my mouth, regardless of how much or what it was!  I set my goal to attend every weekly meeting.  I set my goal to learn how to eat responsibly.  I set a goal for the number of pounds I wanted to lose this year.  I set a long-range goal for the number of years it would take me to lose all of the weight I need to lose.  I did NOT set my goal to become more physically active!  That was one thing to which I was very resistant!  But physically active I have become!  I walk regularly and am learning to incorporate more activity into my everyday life.   

So…how successful was this year for me?  If you’re just looking for a number when you become a Weight Watcher, you’re just looking for another diet.  Success cannot only be counted by the number on the scale.  I’m really pleased to say that 99% of the time I tracked every bite of food that went into my mouth (and believe me, some days it wasn’t pretty)!  I attended every weekly meeting except the ones where I was out of town.  One of the things I’m most pleased with is how I view food now…not every meal is my last meal!  I don’t have to have everything all at once!  I’m learning to eat responsibly.  I’m virtually back-pain-free; blood pressure meds have been cut in half; I sleep much better.  Now for the numbers…I set my goal to lost 50 pounds in 2011.  As of my weigh-in this morning, I’ve lost 59!  I’ve also lost over 25” and 3 dress sizes.  Still have quite a ways to go, but I’m very pleased with the progress…

How about you?  Are you ready with a plan to accomplish your goals this coming year? 

Caution: School Zone

What??  Two posts in the same week?

I have a good friend a few years younger than me who is working on getting her Master’s Degree.  She also has five children (two of whom are in college, one of those about to get married), works a full-time job and is involved in all of her kids’ sports activities.  I jokingly said to her the other day, “You’re such an over-achiever!”  And truthfully, it was meant as a compliment.  That conversation, along with several other nuggets of wisdom I’ve heard over the years, has started me thinking about my own “education.” 

My first-grade teacher for as long as I can remember signed off on her letters and emails with “When you’re through learning, you’re through.”  Wise words, Mrs. Sharp…

My college Accounting professor, Margaret Wright, was the perfect picture of a professional who was always prepared and pushed us to expect more from ourselves. 

My mother used to borrow a phrase from Shakespeare, “To thine own self be true.”  I always took that to mean, “Don’t lie to your mother!”  (I think I had a guilty conscience!)  But I realize now she really meant me to stop long enough to consider not only what I was saying, but what I was doing…to take into consideration if what I was doing was beneficial and good for me and not harmful to others. 

For years my patient husband has said, “Eat less, move more.”  Never, ever in a condescending or critical way, just practical advice for staying fit and healthy.  Seriously, he deserves a medal for how patient he has been with me over the years …

My Weight Watchers leader, Ellen, is a former school teacher…every week her meetings are chock full of information that we soak up like sponges…information that is backed by research from a company that has been in business for almost 50 years helping people lose weight and get fit.  She gives us the tools we need to win this battle! Eat right.  Be active.  Stay on target.  Get up and go.  Power up.  Treat yourself.  And in good school-teacher fashion, she doesn’t just give us the answers … she makes US give HER the answers!  And … she gives BRAVO stars when you get the answers right!  Ellen has some amazing aides in her classroom … Cynthia, Gina and all the folks at the check-in tables weighing us in, giving us encouragement, celebrating with us, giving us a pep talk when needed … seriously, I look forward to Fridays just so I can see all of them!  Each of these ladies has been down the weight-loss road.  They are living proof that it can be done.  I’m learning a lot from them about losing it, maintaining it, but most importantly, living it.

So … if you’re ready to achieve more, if you’re not through learning, if you’re ready to do something beneficial for yourself … and if you’re on your own road to weight loss or fitness, consider Weight Watchers.  It’s a healthy approach to weight loss that will help you reach your goals ... one pound at a time.

Quarterly stats: Lost ~ 50.6 pounds (95 to go!)
                         Lost ~ 23.75 inches
                         Lost ~ 3 dress sizes

                         Gain ~ 50.6 pounds of mobility
                         Gain ~ 23.75 inches of flexibility
                         Gain ~ 3 dress sizes of confidence

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?