Thursday, February 24, 2011
Getting a Grip
It has been a week! I feel like I have squeezed a month into this one week and the truth is if I gave you my "to do" list you would probably think what is the big deal. I finally had to get a grip after awaking early one morning nearly having a panic attack. There are very few things in life that require that level of stress and my little life over the course of this little week certainly does not qualify as a big deal, but I made it a big deal. It was my fault alone and I had to say ENOUGH!
I have been reading through Psalms over the last couple of weeks and God brought to mind a verse I read recently. Psalm 46:10a in the NASB version reads, "Cease striving and know that I am God". Some of you may be familiar with the NIV version that reads "Be still and know that I am God". I love that the footnote for the NASB teaches that ceasing to strive means to relax. That is exactly what I needed to do this week! I needed to relax and think on God, reflect on His Word and remember who He is and what He is doing for me. It is hard to be stressed when you posture yourself before the throne of grace and call out to the Lord for His help. After I got a grip and basically got over myself and began to focus on God, my stress faded and my joy increased. I can truly say this week has ended well thanks be to God!
It is rather interesting to me that with my journey this week as described above, that at Arrow Meltdown Boot Camp this morning our exercise was Tai Chi. I can definitely see how there are benefits from this exercise and while I did enjoy the experience today it must be said that the roots of this ancient form of martial arts do not reflect my belief system. I doubt that Tai Chi and I will be a match beyond the experience today.
The three things I learned this week:
Good things come to those who wait...and wait. After such a low weight loss last week, only .20 lbs., I just did not know what to expect this time. However, I took the advice of our dietician, Vicki Mascagni, and lowered my daily caloric intake and increase my cardio exercise by 15 minutes. I am pleased to report I lost 3.0 lbs. this week bringing my total to 5.7 lbs. over three weeks.
I (we) already know what to do, be we just don't want to do it. Mrs. Mascagni said this to us this morning at boot camp and you know what...she's right! It is not that I am ignorant of what it takes to be healthy, but I have resisted the idea of change. I have been unwilling to exercise self-control and self-sacrifice until now.
One size doesn't fit all. When it comes to dieting and healthy living, opinions and methods are in abundance. I know people who would get up in the early morning and exercise from 3 a.m. to 5 a.m., others who quit eating carbohydrates, others who would only eat 800 calories daily and so it goes. The truth is we all have to find what works for us. The only commonality is we all need to eat healthy foods and we need exercise, but how that looks like in my life will be different from how it looks in your life. We are all journeying towards good health, but our paths to it cannot and will not be the same.
Thursday, February 17, 2011
The Good, the Bad and the Ugly
Let us go with the good news first. My new challenge this week was to venture back out into the world of restaurants. It can be hard to make good choices in these environments, but I made very good choices at least this time. Being the social butterfly that I am, I don't want to miss opportunities to socialize with friends, but at the same time I do not want to sabotage myself. I need to find a way to merge my social and health lifestyle into one. My very important first step is to make healthy (though sometimes difficult) meal choices. I decided to share the restaurants and my meal choices in hope that the you are out and about maybe they will help you.
Restaurants:
Burgers & Blues- Portobello Burger with a side salad. A Portobello cap only has 25 calories
Subway- Turkey and Ham on wheat with veggies and mustard which was approx. 350 calories
Cracker Barrel- Grilled Lemon Pepper Trout with green beans, carrots and a side salad. I skipped the yummy biscuits and cornbread muffins.
Newk's Express Cafe- Shrimp Salad with the dressing on the side. The salad has about 250 calories, but the dressing has 120 per ounce. I used the dressing very sparingly.
No one wants bad or ugly news, so let me put it to you quickly and simply. I only lost .20 lbs. this week. Your eyes are not deceiving you and no, it is not a typo. It is the truth! I know some of the other contestants found themselves at this disappointing place, too. I am sure not all, but some. We were encouraged to press on and we will. The silver lining is that I know that I made the effort this week with my meal choices, calorie counting and regular exercise. I feel better and I can tell in my clothes that my body is changing. While the numbers were not what I wanted them to be, I will not give up.
The three things I learned (or was reminded of) this week:
1. If the shoe fits, wear it. You ladies will appreciate this so much more than the men. I bought some shoes at Macy's (my favorite store) and after I got them home they hurt my feet terribly, therefore, they were thrown into the shoe abyss in my closet until I would give them away. On a whim, I decided to pull them back out this week and they fit comfortably and there is no pain. Apparently, my healthy lifestyle has shrunk my feet. No complaints here. Yea, for cute shoes that don't hurt your feet.
2. I can take risks...at least when forced too. Saturday while at the Healthplex for my workout, I saw a friend in the aerobics room. I smiled, waved and kept walking. The next thing I know, she is holding me at gun point forcing me into the room...okay, I exaggerate, but she did come out and invite me into the class. Of course, my first reaction and I quote, "Oh, no, I don't think I am ready for this. Really, I don't think I am ready." Linda Collins is a tenacious one and would not take no for an answer. A few minutes later she had my mat and weights out and I was ready to "body sculpt". Yes, me! I survived. It actually was fun and I could feel the results for days and days and days. She is a good friend to encourage me to try something new. In addition, this week at boot camp we did spinning. It was hard, but as is always my goal, I did not fall out and die. My legs were like noodles afterward and I nearly had to crawl down the stairs to go home. However, I must admit it was kind of fun and I could certainly feel the burn. I predict I will be feeling this workout for days and days and days.
3. Good health and exercise have limited value. "Have nothing to do with godless myths and old wives’ tales; rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. This is a trustworthy saying that deserves full acceptance. That is why we labor and strive, because we have put our hope in the living God, who is the Savior of all people, and especially of those who believe." 1 Timothy 4:7-9 NIV 2010
Thursday, February 10, 2011
The Honeymoon is Over
As I stood outside with the other Arrow Meltdown contestants in the 23 degree weather at 4:55 a.m. waiting for the front door to be unlocked at the Healthplex, someone asked me how my week went. My response was, "The honeymoon is over!" Others laughed and agreed.
This week wasn't terrible or even bad, it was however back to reality. The weeks before the contest began there was so much excitement and anticipation. I spent hours trying to get prepared. As in most things there is an infatuation or honeymoon stage where all is happy and right in the world and you kind of lose your grip on the real word. I quickly graduated from that stage and the real world has come knocking on my door. I is now down to the nitty gritty...learning to maintain a healthy lifestyle (which produces weight loss) while living my everyday life.
I worked hard to keep my food journal and stay focused on limiting my daily calories, but I traveled out of town for the weekend. It is hard to control your food when someone else is cooking it, however by God's grace I was still able to stay on track. There were also many stressers this week both personally and professionally. At one point, I stopped to reminded myself that stress is not helpful in weight loss, and I tried to find ways to work through those things. I am still working through a few.
As today approached, I felt like I had lost weight and I had done well with my weekly exercise, but I was anxious to know the results. I was also a little anxious about what we would be doing at boot camp. It seems that last week, Patrick, the Healthplex Fitness Director, was just teasing us with circuit training. He decided to pull a Jillian (reference to the Biggest Loser) on us. We had to walk briskly or jog around the track and then go down a flight and a half of stairs and back up and continue that pattern until Patrick said stop. Not to mention throughout this grueling test of my endurance, he stopped us 3 times to do 20 crunches on the medicine ball. Once again, I am pleased to report that no one fell out and died which is always a plus. Also, I wasn't as winded as I was last week and as much as I hate to admit it, in the end I did feel good after making the effort. Of course, tomorrow when my legs and abs are aching, I might have a different opinion.
The three things I learned this week:
1. I have more blessings than I can count. Over and over again this week, my wonderful family and friends have taken time to encourage me. The attention at times has almost been embarrassing, but truly it is a blessing to know that you are loved and that people want to see you succeed. I hope to give back and be that same kind of friend!
2. Be careful what you pray for because God does hear and answer. Those who know me best, will agree with me when I tell you I am not an adventurous person. In fact, risk is not a word that comes up often in my life which is why for so long I did not and would not make the effort to change. I was scared! Scared of failure, scared of embarrassing myself, scared of change, scared of you name it. (In case you haven't noticed, I have a few control issue) Thanks be to God, He finally brought me to a point of realization, where I knew if I wanted to enjoy life, if I wanted to get married and have a family, if I wanted to serve the Lord more effectively that I needed to be healthy. I ask God for His grace and mercy to make a change and He led me to Arrow Meltdown.
3. Keep your expectations in check. I had hoped for a great weight loss this week. I mean it is the first week and usually you have a big loss at first. I just knew the fat would melt off with all the effort I made in the gym and with my healthy meal choices. WRONG! Now, it wasn't that I was unsuccessful this week. I did lose 2.5 lbs., but I must admit I was disappointed. I tried to keep a happy face at the weigh in around everyone else, but it was fake. I thought about it all morning and was reminded that this is not a sprint it is a marathon. It is going to take time, but I need to be proud of every pound and inch I lose because those do not come easy and I worked hard for them. My frown is now turned upside down and I am pleased to report that I am down 2.5 lbs and have started working on the next 2.5 lbs. If I keep this up I will be down 10 lbs. by the end of the month and that is a BIG DEAL! The journey is not over.
This week wasn't terrible or even bad, it was however back to reality. The weeks before the contest began there was so much excitement and anticipation. I spent hours trying to get prepared. As in most things there is an infatuation or honeymoon stage where all is happy and right in the world and you kind of lose your grip on the real word. I quickly graduated from that stage and the real world has come knocking on my door. I is now down to the nitty gritty...learning to maintain a healthy lifestyle (which produces weight loss) while living my everyday life.
I worked hard to keep my food journal and stay focused on limiting my daily calories, but I traveled out of town for the weekend. It is hard to control your food when someone else is cooking it, however by God's grace I was still able to stay on track. There were also many stressers this week both personally and professionally. At one point, I stopped to reminded myself that stress is not helpful in weight loss, and I tried to find ways to work through those things. I am still working through a few.
As today approached, I felt like I had lost weight and I had done well with my weekly exercise, but I was anxious to know the results. I was also a little anxious about what we would be doing at boot camp. It seems that last week, Patrick, the Healthplex Fitness Director, was just teasing us with circuit training. He decided to pull a Jillian (reference to the Biggest Loser) on us. We had to walk briskly or jog around the track and then go down a flight and a half of stairs and back up and continue that pattern until Patrick said stop. Not to mention throughout this grueling test of my endurance, he stopped us 3 times to do 20 crunches on the medicine ball. Once again, I am pleased to report that no one fell out and died which is always a plus. Also, I wasn't as winded as I was last week and as much as I hate to admit it, in the end I did feel good after making the effort. Of course, tomorrow when my legs and abs are aching, I might have a different opinion.
The three things I learned this week:
1. I have more blessings than I can count. Over and over again this week, my wonderful family and friends have taken time to encourage me. The attention at times has almost been embarrassing, but truly it is a blessing to know that you are loved and that people want to see you succeed. I hope to give back and be that same kind of friend!
2. Be careful what you pray for because God does hear and answer. Those who know me best, will agree with me when I tell you I am not an adventurous person. In fact, risk is not a word that comes up often in my life which is why for so long I did not and would not make the effort to change. I was scared! Scared of failure, scared of embarrassing myself, scared of change, scared of you name it. (In case you haven't noticed, I have a few control issue) Thanks be to God, He finally brought me to a point of realization, where I knew if I wanted to enjoy life, if I wanted to get married and have a family, if I wanted to serve the Lord more effectively that I needed to be healthy. I ask God for His grace and mercy to make a change and He led me to Arrow Meltdown.
3. Keep your expectations in check. I had hoped for a great weight loss this week. I mean it is the first week and usually you have a big loss at first. I just knew the fat would melt off with all the effort I made in the gym and with my healthy meal choices. WRONG! Now, it wasn't that I was unsuccessful this week. I did lose 2.5 lbs., but I must admit I was disappointed. I tried to keep a happy face at the weigh in around everyone else, but it was fake. I thought about it all morning and was reminded that this is not a sprint it is a marathon. It is going to take time, but I need to be proud of every pound and inch I lose because those do not come easy and I worked hard for them. My frown is now turned upside down and I am pleased to report that I am down 2.5 lbs and have started working on the next 2.5 lbs. If I keep this up I will be down 10 lbs. by the end of the month and that is a BIG DEAL! The journey is not over.
Thursday, February 3, 2011
It's Official
After a 30 minutes of exercise as a group, it is official...we all really need some work! Of course, that is why we applied for the Arrow Meltdown, so we press on. This morning at our first boot camp we did circut training. It was a challenge for most if not all of us, but the great thing is many of the exercises are things that we could (and you could too) do at home. After a 5 minute warm up, we did a circut of squats, step aerobics, resistence bands, free weights, rowing, cycling and boxing. We spent 45 seconds at each station trying to press as hard as we could and then would switch. After two sets we cooled down. I was so thankful that I (we) survived. No one passed out and died, namely me. That's one worry I can now check off my list.
Once we finished our morning exercise we move into nutrition. Vicki Mascagni, our registered dietician is amazing! She has wonderful insight and great information. She has a blog if you are interested. One of the things she warned us about was the hour of sleep. This is that last hour of your day when you are winding down for bed. She said sometimes we can undo our day's work in that short time by mindlessly grabbing something to eat. Because it is important for us all to be aware of everything we are eating, we are beginning our food journals this week. Hopefully, being more aware of what we are eating will help us make better choices. One other great tip Vicki had was that when you don't have a healthy meal option available then divide your meal in half. We can't always control the circumstances around us, but we can control our response. If only eating half keeps me on track in my crazy life then half it is.
The three things I learned this week:
1. I am full of pride. I had to adopt the mantra "So what" this week. So what if you look dumb in your exercise clothes, so what if you run into someone you know, so what if you fail the fitness assessment (I didn't), so what if you are out of breath after climbing the stairs to meet your fitness instructor on the thrid floor at least you didn't take the elevator. Really, I need to get over myself and press on and do what I need to do...regardless.
2. Not everyone in the gym is skinny. I used to know this, but I guess being away from the gym for several years, it just slipped my mind. I was thrilled to see all shapes and sizes, which means I will fit in just fine.
3. 4:15 a.m. is really, really, REALLY early. I know there are many morning larks out there who would just laugh at a night owl like me, but seriously 4:15 a.m. is a challenge. It was super cold too, which made it even worse. I am working on being more disciplined about my bedtime on Wednesday nights. I even turned off one of my favorite T.V. shows before they announced the winner, so that I could go to bed. Even if you think I am crazy, I am giving myself and the other Arrow Meltdown contestants a virtual pat on the back for being there so early this morning with great attitudes ready to work hard. This isn't easy!
Once we finished our morning exercise we move into nutrition. Vicki Mascagni, our registered dietician is amazing! She has wonderful insight and great information. She has a blog if you are interested. One of the things she warned us about was the hour of sleep. This is that last hour of your day when you are winding down for bed. She said sometimes we can undo our day's work in that short time by mindlessly grabbing something to eat. Because it is important for us all to be aware of everything we are eating, we are beginning our food journals this week. Hopefully, being more aware of what we are eating will help us make better choices. One other great tip Vicki had was that when you don't have a healthy meal option available then divide your meal in half. We can't always control the circumstances around us, but we can control our response. If only eating half keeps me on track in my crazy life then half it is.
The three things I learned this week:
1. I am full of pride. I had to adopt the mantra "So what" this week. So what if you look dumb in your exercise clothes, so what if you run into someone you know, so what if you fail the fitness assessment (I didn't), so what if you are out of breath after climbing the stairs to meet your fitness instructor on the thrid floor at least you didn't take the elevator. Really, I need to get over myself and press on and do what I need to do...regardless.
2. Not everyone in the gym is skinny. I used to know this, but I guess being away from the gym for several years, it just slipped my mind. I was thrilled to see all shapes and sizes, which means I will fit in just fine.
3. 4:15 a.m. is really, really, REALLY early. I know there are many morning larks out there who would just laugh at a night owl like me, but seriously 4:15 a.m. is a challenge. It was super cold too, which made it even worse. I am working on being more disciplined about my bedtime on Wednesday nights. I even turned off one of my favorite T.V. shows before they announced the winner, so that I could go to bed. Even if you think I am crazy, I am giving myself and the other Arrow Meltdown contestants a virtual pat on the back for being there so early this morning with great attitudes ready to work hard. This isn't easy!
Wednesday, February 2, 2011
The Journey Begins
On Thursday, January 27, 2011 the contestants of the Arrow Meltdown met for the first time at 6:00 a.m. with the Baptist Healthplex staff, Jan Cossett and Patrick Conn ,along with local registered dietitian, Vicki Mascagni. It was intimidating to walk into that room especially since a local reporter and cameraman from WAPT 16 was there. Nevertheless, we all did it. It was the beginning of the journey for all 16 of us. I can only speak for myself, but it was somewhat liberating knowing I was taking the steps forward that are going to help me accomplish the goals I have set for myself. This meeting was only an orientation. We all had to schedule an appointment for a lipid profile and a fitness assessment before we come back together for the official beginning of the contest on Thursday, February 3 at 5:00 a.m.
The contest is 12 weeks and ends April 29, 2011. For 8 of the 12 weeks we will meet together weekly for 30 minutes of group exercise and 30 minutes with the dietitian. The rest of the week we are on our own to implement what we are learning. The last 4 weeks we are on our own.
I have made myself ready this week by completing my lipid profile and my fitness assessment. I took time to clean out my refrigerator and replaced everything in it with healthy food. I am also researching an app for my ipod to keep my food diary and help me count calories. The apps recommended to me so far are sparkpeople, Lose it and My Fitness Pal. I will go this afternoon for orientation on the Healthplex fitness equipment. With all the preparation in place, I am ready to begin officially. Not long now, 5:00 a.m. will be here soon enough.
I would like to thank the sponsors of the program for their support: The Baptist Healthplex, Baptist Health Systems, Mississippi College, and the Clinton Public School District. There are many others who are donating money to be used as prizes for those who lose the highest percentage of weight. As I learn who these special people/businesses are, I will be sure to thank them by name.
The contest is 12 weeks and ends April 29, 2011. For 8 of the 12 weeks we will meet together weekly for 30 minutes of group exercise and 30 minutes with the dietitian. The rest of the week we are on our own to implement what we are learning. The last 4 weeks we are on our own.
I have made myself ready this week by completing my lipid profile and my fitness assessment. I took time to clean out my refrigerator and replaced everything in it with healthy food. I am also researching an app for my ipod to keep my food diary and help me count calories. The apps recommended to me so far are sparkpeople, Lose it and My Fitness Pal. I will go this afternoon for orientation on the Healthplex fitness equipment. With all the preparation in place, I am ready to begin officially. Not long now, 5:00 a.m. will be here soon enough.
I would like to thank the sponsors of the program for their support: The Baptist Healthplex, Baptist Health Systems, Mississippi College, and the Clinton Public School District. There are many others who are donating money to be used as prizes for those who lose the highest percentage of weight. As I learn who these special people/businesses are, I will be sure to thank them by name.
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