WLJ: Leaving the scale behind

There has been a bunch of talk about women's body image this week.  Thanks, Mr. Abercrombie & Fitch.  I vehemently disagree with your stance, but at least it got us talking and standing up for ourselves.

Source: Uploaded by user via Ashley on Pinterest

First of all, I have to share my friend, Rachel's post about why the A&F statements got under her skin.  I relate to so much in her post.  I was never medically diagnosed with anorexia, but non-eating is one of my coping mechanisms when I'm stressed, upset and/or depressed. Not all eating disorders are about wanting to be thin or skinny.  In fact, most of them are about wanting to be in control of something ... anything ... when you feel like your life is a little too chaotic or uncertain.

Next, I want to share Sophie's post about strong being the new skinny.  Yes!!  This is just what I needed.  A few weeks ago, you'll remember me commiserating over a little bit of weight gain.  Someone suggested that because I had just started BodyPump, perhaps some of it was muscle.  They're probably right.  And I love BodyPump, so I'm definitely not quitting.

But I am quitting something -- the scale.

I am going to stop weighing in for this blog.  If I'm curious, I'll get on the scale ... for me.  But other than that, I need to put the scale away and focus on how I feel and look.

Source: bootcampbarre.com via Judy on Pinterest

And you know what?  Even though my weight is a few pounds higher than it was six months ago, I feel stronger and more fit now than I did then.  My arms and legs are getting toned -- I've lost an inch in my biceps and a half inch from my thighs since starting BodyPump.  My core and shoulders are getting stronger -- I can actually do push-ups from my toes. I can run longer and lift more during BodyPump.  And I've gotten tons of compliments on my legs.

Source: sweetlifeericka.com via Emily on Pinterest

I've said it before, but now I really need to take action on it -- I would rather be fit than skinny.   Fitness isn't a number on a scale, so why do I keep using that as a measure?  No longer.  In fact, I'm going to rename this series.  It's no longer my weight-loss journey (WLJ), it's going to be a celebration of my new fitness accomplishments and things I learn about myself along the way.  I'll take suggestions on the name.  I'm thinking it might also become more of a monthly post than a weekly one. 

Ultimately, my goal is to be the best version of me -- mentally, emotionally, and physically.  I think I'll be able to better achieve that if I stop chasing a number on the scale and instead just continue to take care of myself and challenge myself. 

Speaking of challenges, I'm still doing this ab workout:

... and I think I'm also going to try to start adding distance to my runs.  I have my sights set on a 10K ... maybe by Fall.  Any runners reading this --- how did you decide to increase your distance?  Any tips?

Speaking of running, I ran my second 5K of the year this morning.

I had back spasms for about 75 percent of the race, but I pushed through it.  Mostly, my body just doesn't want to run early in the morning.  I either need to work on resetting my clock a little or only sign up for late morning/afternoon/evening races.

WLJ: Looking back and moving forward

Last week's post was such a downer.  I let my frustrations over my slowed progress (along with a lot of other disappointments in my life) come out.

A few days ago, a group I'm in asked us to post a then/now photo to show the progress we've made in our weight-loss journey.

This is what I shared:

Sometimes it's better to look at how far you've come instead of how far you have left to go.

So what if I'm not to my goal weight/size yet?

I'm a lot closer than I was a year ago ... and definitely two years ago.

I'm a much healthier and happier version of myself.

And I've discovered a lot of new things I love.

I may not be there yet, but you better believe I'm not going to quit until I am.

Total weight-loss goal: 45 lbs.

This week's progress: -.6 lbs.

Progress to date: -28.6 lbs.
Non-scale victory: I ran 4.4 miles at last week's 5K.  I know, I know.  A 5K is 3.1 miles.  There was a mix-up with the route, and before I knew it, I was done with 4.4 miles.  I'm starting to think a 10K is in my future!!

Speaking of running, I'm always looking to improve my workout playlist. You too?

Then check out this awesome swap and link-up!

WLJ: A few steps back

I'm not happy with the backward slide I seem to be on.

I know it's not the end of the world.  But I've been working for two years toward this goal.  It wasn't even a huge weight-loss goal.  I keep thinking I should have reached it by now.

But if I'm being honest, I know I haven't always been diligent about my food and workouts.  Sometimes that catches up with me.

I also know the number on the scale doesn't define me.  I feel stronger and more fit than I did years and even weeks ago.  BodyPump has been a great addition to my fitness routine, and I'm so glad to be back to Zumba.  And the weather is getting nice enough to run outside.  I'm actually headed to my first 5K of the year in a few minutes.

Obviously, my fitness is on track.  I work out four to five hours each week.  And I almost have to force myself to take a few days off.  I just feel so much better when I'm active.  I totally related to what Whitney wrote yesterday about working out.  Being active does as much for my emotions and brain as it does my body.  It helps keep me from getting "ridiculous" (my friends' term, not mine) and insecure about anything and everything in my life.  I'm not diagnosed or anything, but I'm willing to bet I have some kind of social anxiety.  But that's another post for another time.

I've completely slacked on my food tracking.  I don't think I've been eating terrible, but I haven't been tracking it like usual.  I've just been guessing, and maybe my guessing is off.  And there's really no excuse not to track.  I have the Weight Watchers app on my phone.  I also have My Fitness Pal, as I planned to compare them side by side.  I do want to find out which tool is better for me (especially since one is free).  So I've decided to give them each one month.  In May, I'll track exclusively on WW.  In June, I'll track exclusively on MFP.  Stay tuned for my comparison in two months.

Other possible issues:
I also haven't been taking my multivitamin and supplements.
And I've been kind of emotionally stressed.
And I have some other body issues going on that I won't share (TMI).

Maybe those things play a role too, but I think I'll feel more in control when I start tracking again. 

Total weight-loss goal: 45 lbs.

This week's progress: + 3.6 lbs.

Progress to date: -28 lbs.
Non-scale victory: I am on my way to conquering pushups.  I've been able to do about ten from my toes during BodyPump class.  Please keep in mind this is about 45 minutes into the class, and I'm usually exhausted by then.

I haven't decided on a fitness challenge for May.  I'll be sure to find one by next Saturday.  If anyone has a suggestion, please share!

WLJ: Quick hit

I've been crazy busy this week, so I didn't have a post scheduled for today.  And after six hours of driving today, I'm too exhausted to come up with something insightful.  But I still wanted to check in.  This weekly series helps keep me accountable, and I so appreciate all the support and kind words I've received.  I promise I'll have something more for you next week.

Total weight-loss goal: 45 lbs.

This week's progress: -1.4 lbs.

Progress to date: -31.6 lbs.
Non-scale victory: I signed up for two more 5Ks.  I'm at four of my targeted six for the spring/summer/fall.  I just need to find races I like in July and August and I'm set!

WLJ: Resisting temptation

As you may or may not know, I recently moved.  I took a new job, so now I'm living in a metro area instead of a rural area.  There are a ton of benefits to that.  But there are also more temptations.  Food temptations.

I've confessed my weakness for cakes and cupcakes.  And this town has three cupcakeries that I've heard of.  And there may be more.  There's also a Dunkin' Donuts within walking distance.  And lots of fast food places between work and home.  I'm also suddenly surrounded by lots of friends and social invitations.  And most of them involve food.

I'm not complaining about any of this, but I do need to figure out a strategy so I don't slide into bad habits. It would compromise my goals and my wallet, both of which are pretty important to me.

I've already set a few rules for myself:
- Two cupcakes a month.
- Only go out to eat once a week.
- Absolutely no fast food.

I'm hoping I can stick to them.

I also need to get better about planning my meals for during the week.  After a workout, I'm usually too worn out to cook ... but also starving.  That's when takeout looks the most appealing.  So I'm going to start using Sundays to prepare and store meals for the week.

Do you have any other advice?

Total weight-loss goal: 45 lbs.

This week's progress: - 2 lbs.

Progress to date: -30.2 lbs.
Non-scale victory: I'm signed up for two 5Ks in the next few months.  I would like to find six to do this spring/summer/fall, so I'm on a mission.

April Fitness Challenge:

Right now, push-ups are the bane of my existence.  I can only do them on my knees, but I want to get to the point where I can do them on my toes. So, I've come up with this plan:

April 7-13 -- 20 push-ups (10 on toes)

April 14-20 -- 30 push-ups (15 on toes)

April 21-27 -- 40 push-ups (20 on toes)

I will do these daily and in addition to my other workouts.  Wish me luck!

WLJ: Facing the scale

Well, my transition time is over.  It's time to face the damage I've done by not working out regularly, not tracking my food, taking too many trips to the cupcake place, staying up late and just basically giving up all my healthy habits.

I'm up five pounds since I started my new job.

Sigh.

That's not as bad as I thought, but still ... it's time to get back to work.  This can and is only a momentary setback.  (Cue up the Marc Broussard ...)

I've already started back on track for my goal and just taking better care of myself.

- I joined a gym on Tuesday and have already logged two intense 60-minute workouts.
- I have been packing my lunches all week (except Thursday for a co-worker's going away lunch).
- I have gone to bed before eleven every night this week (except Friday, obviously).

In the coming weeks, I can do even better.

- Cut back to one sweet treat a week.
- Make more dinners at home (which will also probably lend to my lunches).
- Work out four to five times a week for an hour.
- Get back to tracking my food and workouts. (This is the big one!)

These are totally doable.  And I really do need to get after them.  I'm running my first 5K of 2013 in just four weeks.

Total weight-loss goal: 45 lbs.

This week's progress: +3.4 lbs.

Progress to date: -28.2 lbs.
Non-scale victory: I tried a new class on Thursday night called BodyPump.  As I may have mentioned on here before, I'm terrible at weight training because I think it's boring, but I know it'll help me reach my goals and feel even stronger. Thank goodness for BodyPump, which makes weight training more fun.  I'm really excited to go back next week.

WLJ: My marathon

I'm sorry to disappoint my friends who are avid runners. This post is not about me training for a marathon.  I don't even like driving 26.2 miles, I don't ever see myself running that far.  MAYBE a half-marathon.  Someday.  Let me get better at 5Ks first and then try a 10K.  We'll see.  Give me more time.

Anyhow, the title of this post is how I see my weight-loss journey.  It's a marathon.  Not a sprint.  I have to remind myself of this a lot when I see someone who has lost a lot of weight in a short amount of time.  I have to fight back my envy and tell myself it's not a race.  My journey is not their journey and vice versa.

I began my trek in April 2011.  I'm sure to some it seems ridiculous that I haven't reached my 40 lbs. (now 45 lbs.) goal yet. It's not that much weight to lose, right?  I should have taken that off in a year, right?

In a perfect world, that would have been nice.  But I'm not perfect.  I haven't always eaten what I was supposed to.  And I didn't always work out as much as I should.  I also know I'm working against my PCOS, which is a battle within itself.  I've had setbacks -- emotionally, physically and mentally -- to work through.

My journey hasn't been a straight shot.  It's been full of highs and lows.

But you know what? I wouldn't change that.  I actually think I'm better off in the long run.

I've learned how to navigate the lows and not let them stop me.  I've learned I can have a bad day or a bad week, but they don't have to turn into a bad month, year, etc.  Once I reach my goal -- AND I WILL -- I'll be better equipped to maintain my weight.

I don't want to just lose weight, I want to get rid of it.  I don't ever want it back.  I don't ever want to have to work this hard again.

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Total weight-loss goal: 45 lbs.

This week's progress: +/- 0 lbs.

Progress to date: -31.6 lbs.
Non-scale victory:  Despite my current state of transition and lots of driving, I've successfully avoided all fast food.  It honestly doesn't even sound good to me most of the time.  Except for a Frosty.  That sounds really good right now.  Good thing there's no Wendy's nearby.

WLJ: In transition

As you might know, I'm in a chaotic phase of life right now.  I just started a new job.  And it's located 2.5 hours from where my house is.  This means I'm staying with super generous friends during the week and returning to my house on the weekends. 

With all of this going on, it's been hard to stay on course.  I'm out of my own home and out of my routine.  It's hard to continue to eat on target and I don't get in as many workouts as I'm used to. 

I do not hold this against either of my hosts.  Both of them have been good about cooking at home, and we've made some yummy meals.  I take my lunch to work almost every day as well.  I've worked out regularly with them.  It's been good.

Weekends are tough though. My fridge is basically empty when I come home (since I'm not here during the week), so my food choices are limited.  And let's be honest, when I'm home after a busy week away, I want to do nothing but lounge and catch up on my DVR and snuggles with my furkids.

I've been stuck at the same weight for almost a month, but at least I haven't really tanked.  And this won't last forever.  I just need to keep doing my best with food choices and working out every chance I get.  Hopefully I'll be settled in my own place soon and I can start up a routine again.

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Total weight-loss goal: 45 lbs.

This week's progress: + 1.6 lbs.

Progress to date: -31.6 lbs.
Non-scale victory: On Friday, instead of taking the elevator at work, I took the stairs.  Five flights is no joke.  My quads were burning by the time I got to my floor.

WLJ: Numbers don't lie

Okay, so the numbers on the scale have been underwhelming lately.  I lost the DietBet I was in.  I did not lose 4 percent of my body weight in January.  But that's fine.  I know where I made mistakes, and I completely own these numbers.

I also own another set of numbers.  Each Monday, as part of the 30 Day Cardio Challenge, we're supposed to do a baseline assessment.  It's exhausting and really hard, but I'm proud of the small improvements I've made in my fitness.

WEEK 1
Mile run -- 11:40
Crawl down push-ups (60 seconds) -- 9
Burpees (60 seconds) -- 17
Single-leg toe touches (60 seconds) -- 22
Hands over head body squats (60 seconds) -- 31
Tricep dips with legs straight (60 seconds) -- 22

WEEK 2
Mile run -- 11:01
Crawl down push-ups (60 seconds) --10
Burpees (60 seconds) -- 17
Single-leg toe touches (60 seconds) -- 25
Hands over head body squats (60 seconds) -- 31
Tricep dips with legs straight (60 seconds) -- 26

WEEK 3
Mile run -- 11:03
Crawl down push-ups (60 seconds) --10
Burpees (60 seconds) -- 15
Single-leg toe touches (60 seconds) -- 25
Hands over head body squats (60 seconds) -- 30
Tricep dips with legs straight (60 seconds) -- 22

WEEK 4
Mile run -- 10:23
Crawl down push-ups (60 seconds) --10
Burpees (60 seconds) -- 19
Single-leg toe touches (60 seconds) -- 25
Hands over head body squats (60 seconds) -- 33
Tricep dips with legs straight (60 seconds) -- 23

See? It's not all about the scale.

Sometimes other numbers tell the real story.

And it's a reminder that I'm not competing with anyone but myself.  My goal is not only to lose weight, but also to become stronger and more fit.  I think I'm on my way there.

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My February fitness challenge:

Source: tumblr.com via Micah on Pinterest

I really want to work on my thighs and booty.

I think this will do the trick!

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Total weight-loss goal: 45 lbs.

This week's progress: +/- 0 lbs.

Progress to date: -33.2 lbs.
Non-scale victory: Now that my employment situation has impoved, my moods have as well.  Emotional health is just as important as physical health.  And for me, they kind of go hand in hand.

WLJ: Variety is key

As I mentioned last week, I'm doing this 30-Day Cardio Challenge.  Every day, he sends out an e-mail and video with the day's workout.  There's a little cardio, and a heavy emphasis on strength/resistance exercises -- variations of squats, lunges, push-ups, etc. They aren't easy exercises -- not by any stretch -- but I'm able to do them at home and on my own time.  It's been a great addition to my fitness routine. 

Some days, I follow his workout to the T.  Other days, I change it up a little to fit my preferences. I often prefer more cardio than he prescribes. I like breaking a good sweat and getting my heart going.  So sometimes, I'll add extra cardio by walking another mile or so on the treadmill or breaking out my Zumba Core Wii game (which I love, by the way).  And sometimes I'll substitute my kettlebell workout for his suggested exercises.  But I really do enjoy what he's sent out -- the squats and lunges are definitely having an impact on my lower body.  And I'm actually getting better at push-ups.  (I still hate them though. I don't think that'll change.)

Even if I don't follow the trainer's suggestions, it's nice to have some different workout ideas.  As much as I love my Zumba game and kettlebell workout, I can easily get bored and unmotivated.  I like having something different to do each day.  I think it's good for my body too.  If you do the same thing everyday, your body gets used to it.  Changing it up keeps my muscles guessing what's coming.

Do you have a set fitness routine?
Or do you change it up?
What's your favorite workout activity?

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Total weight-loss goal: 45 lbs.

This week's progress: -1.8 lbs.

Progress to date: -33.2 lbs.
Non-scale victory: I am working really hard to give up soda.  I'm proud to announce I haven't had any since Jan. 1.  And I really don't miss it. 

WLJ: Supplementing my journey

When people see the progress I've made in my weight-loss, they often ask for my secret.  Well, there isn't really a secret.  The answers are pretty standard -- watching (and tracking) what I eat and being more active.

Through Weight Watchers, I've learned to eat a healthier and more balanced diet. More proteins, fewer carbs and lots of fruits and vegetables.  Oh, and water, water, water.

I try to work out at least four days a week (and usually get in five). The hardest part is starting.  But once I'm in the habit, I've found it's actually pretty hard to convince myself to take a day off.  I've found a variety of activities I like -- Zumba, kettlebell, running (but only outside) and yoga -- so that makes it easier to want to get moving.

Another big key is sleep. Don't understand why that matters? Check out this article. I make a conscious effot to unplug each night and get seven to eight hours of sleep.  The body needs the rest as badly as it needs good food and exercise.

Although it's the smallest part of my routine, I also take vitamins and supplements.  No crazy fat burners (I honestly don't believe they work), just nutritional supplements.

Here's what's in my cabinet:

From left to right:

Multivitamin for Women - This is the most basic need.  If you take nothing else, don't skip a multivitamin.  It ontains 23 nutrients for daily dietary support plus iron and calcium.

Fish Oil -  Omega-3 fatty acids are found in fish oil, and fish oil supplements are a convenient way to take advantage of their benefits. Why Omega-3s? We need them for heart health and healthy growth.

Vitamin D3 - Vitamin D is a nutrient that supports the absorption of calcium, it also supports breast, colon and prostate health, and contributes to the maintenance of a healthy mood. There are two kinds - D2 and D3 - but D3 is the preferred method. It is beneficial to our bone, tooth, muscular and immune health; and being deficient in both can cause symptoms like low mood and energy, and affect heart health. On top of that, a multitude of studies support its role in immune health. For healthy adults, a common recommendation is 1000 IU per day of vitamin D3.

Biotin - Biotin is part of the family of B vitamins and is also known as B7. It supports the metabolism of carbohydrates, proteins and fats for energy, and is associated with skin, nail and hair health.

Evening Primrose Oil - This is the newest addition to my regimen. Helps with hormonal acne, PMS, weight control, chronic headaches, menopause, endometriosis, joint pain, diabetes, eczema, MS, infertility, hair, nails, and scalp.

CLA (not pictured) -  Studies have shown a measurable but relatively small body fat-lowering effect. Some studies suggested that CLA may have a tendency to increase lean body mass, however, these studies were small and more research is needed.  I only take this occasionally as it's pricier than the other supplements.

What vitamins or supplements are part of your routine?

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Total weight-loss goal: 45 lbs.

This week's progress: -0.4 lbs.

Progress to date: -31.4 lbs.
Non-scale victory: I'm doing this 30-Day Cardio Challenge, and let me tell you it is kicking  my butt.  Well, actually my legs. They were sore for two days, and now that the soreness has worn off, they actually feel stronger.  Probably because of the hundreds of squats I did this week.  Or maybe it's my imagination.  And I prefer my imagination to reality anyway, so that's fine.

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P.S.  Tomorrow's the deadline to sign up for my Cupid Swap!

WLJ: Gym etiquette

Yes, I usually do these posts on Tuesday.  But I'm changing it up for a few reasons ...

1)  I view Saturday morning as the end of a week, so that seems to be a good time to measure my progress.

2)  I'm participating in a DietBet, for which I have to weigh-in on Saturdays. No need to weigh-in twice a week.

So, yes, this makes it more convenient for me.  And my convenience is what's important in this journey.  If it doesn't work with my schedule, I won't stick with it.  Plain and simple.

That said, let's get to the real point of this week's post -- gym etiquette.

With a new year, the gyms are bound to be crowded right now.  And judging by the posts on my Facebook and Twitter timelines, they are.  Some of my friends are trying a new gym or a new activity.  Or maybe they're going for the first time.  And there are plenty of people with established fitness routines who are annoyed by all the newbies.  For all of these people, I have some advice on how to make the best of your time at the gym.

:: Focus on you and your workout.
Just because the person next to you is squatting 50 lbs. or running at a 6.0 pace doesn't mean you have to.  Go at your own pace and don't worry about what anyone else is doing.  Your workout is about your goals and your abilities. 

::  Don't judge those around you.
I am so guilty of this.  Last year, I got annoyed with the people who were texting while working out.  I may have made a statement about how they couldn't have been working out very hard if they had the time/energy to text.  That was wrong of me, and I feel bad.  Especially now that I'm seeing posts by friends who are making fun of people coming into "their" gym.  So what if they're not a Zumba whiz in their first class? So what if they're wearing ugly t-shirts?  It's a workout, not the club or a fashion show.

:: Be patient.
Yes, the gym is busy this time of year with new year's resolutions.  And, yes, it's annoying when it disrupts your schedule and time.  Instead of glaring at people who are trying to improve themselves, maybe try something new while you wait.  You might just discover a new activity you like.  Or, if it bothers you too much, consider finding a new workout time until the crowds die down.

:: Be considerate of others.
Clean the machines with the provided solution when you're done.  Don't hog a machine if you see people waiting.  I'm not saying you should compromise your workout, but when you're done, wipe it off and move on.  Don't lean against it to change the music on your iPod or talk to the buddy next to you.

The common theme in all of these is - BE KIND.

At one time, you too were a newbie in the gym.  Remember how it felt to walk into a new place and try to figure out your own fitness routine.  If you feel so inclined, offer encouragement to one of those new faces.  Maybe your support will encourage them to continue working toward their health.  At the very least, you will probably make their day.

Do you have any advice for people at the gym (new or veteran)?

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This month's fitness challenge: 

30 push-ups a day. 

My arms are in desperate need of shaping up.  

Push-ups are the bane of my existence (along with burpees).

Maybe if I get better at them, I won't hate them so much.

Total weight-loss goal: 45 lbs.

This week's progress: -1.8 lbs.

Progress to date: -31 lbs.

Non-scale victory: I made myself get on the treadmill this week.  Twice. I hate that machine.  I get bored before I get tired.  If anyone has some good tricks for keeping my mind busy on the treadmill, let me know!

WLJ: Just chilling

We're eleven days into December.  I've maintained my weight so far this holiday season.  But I have some parties coming up, so I'll have to be careful.

I'm still doing okay on my planks challenge.  It's actually the easiest challenge I've done.  I can find a few minutes every day -- during a commercial break or while I'm waiting for my dinner to cook.

Making myself do longer workouts is the challenge.  Believe me - I have time for a 30-minute, 45-minute or even an hour long workout, but I just can't get motivated.  At least not as often as I want to.  Last week, I went for an awesome run and then had a great yoga class.  I also did some Zumba.  I felt amazing after each workout.  Why can't I remember that when I feel like the TV, computer and couch seem to be calling my name?

Ah yes.  The cold weather.  The early darkness.  It just kills my motivation.  That's really a poor excuse because I know other people beat and get their workouts in.

But oh well.  As long as I'm hanging in there and still doing something each week, I won't beat myself up too much.  But I really do need to get moving more often.  I'll keep trying.

Weight-loss goal: 40 lbs.

This week's progress: -0.4 lbs.

Progress to date: -35.6 lbs.

Non-scale victory: My run last Tuesday was amazing.  I wish the weather was that nice again.  50s.  Instead, it looks like winter has really set in.  I may have to embrace the dreadmill.

WLJ: Tips for Surviving the Holidays

I loved all the responses to last week's post, asking for advice on avoiding holiday weight gain.

Here's the list I compiled ...

From Kristin (Kristin's kNook):
The best advice I have is to keep working out through the season!

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From Jill:
Joe (my boot camp instructor) sent out an email with a few tips recently.

1) dress sexy. if you are wearing something that makes you feel good as opposed to stretchy pants you're not going to want to over-do it on food because you don't want to bust out of your clothes.

2) prepare something healthy as your dish you're bringing so you know whats in it and you can get enough of that on your plate to help you fill up.

3) drink 1 glass of water for every alcoholic drink you consume...and drink it before you drink the alcohol.

4) take a break when you're half-way done clearing your plate. stand up, stretch, go get a refill of water. if you are actually full already, and you feel it, throw a dirty napkin over your plate and go throw the rest of the food away. or when you feel like you have eaten your limit of dessert or carbs, whatever, put a napkin over your plate so you aren't tempted to go back for more mindlessly.

5) when it comes to desserts, make up a work-out to work them off BEFORE you go. have a list of what you will do for each piece of dessert you eat (ex: 1 cookie-20 squats, 1 piece of cake-1 minute plank, etc) and hold yourself accountable either by planning your limit ahead of time and doing the exercises before you go or keeping track of what you do eat and forcing yourself to do the exercise when you get home. 

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From Jaci (Just Jaci):
I've actually lost weight two out of the previous three holiday seasons. Here are my tips:

1) Make a "Biggest Loser" challenge with some friends. Each person has to put in money to the pot (something reasonable, $10 is plenty) and whoever loses the highest percentage wins the bank! Some nice scratch during the holidays. Or, if money won't work, or if your friends are scattered, maybe do one where you cyber track (send pics of weights to each other so no one cheats) and winner gets a mani/pedi (or something else) from the other "contestants."

2) Wear tight clothing. I have a rule to not eat any meal besides breakfast in anything with elastic. Take this even further and wear something form fitting while you eat/go out. You'll be more conscious.

3) Treat yourself. You can have a small bite of most things without bellying up to the trough. Practice, "taste everything, eat nothing" and don't drink your calories. One wine = a treat. 5 wines = bloated mess.

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Neely posted some great tips last week too!

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I will keep all of these in mind in the weeks ahead.  And if anyone wants to do a little challenge (like Jaci mentioned), hit me up.  I'll take any motivation!!


Blogger's note:  No weigh-in this week because I am on the road and away from my scale. 

WLJ: Here Come the Holidays

It's the most wonderful time of the year ... unless you're trying to lose weight.

I've heard reports that the average American gains 7 lbs. between Thanksgiving and New Years.  I believe it.  Almost every celebration in those weeks includes lots of food and plenty of alcohol.  And it can be hard to say "no."

What are your best tips for avoiding the holiday bulge without being anti-social?  

 Post them in the comments or e-mail them to me (laney895 at hotmail), 

and I'll compile them for next week's post.

Moving on ...

November is almost over.  I failed MISERABLY at my fitness challenge.  I had pledged to do the 30 Day Shred.  I actually only did it five times.  And was crazy sore each time.  So obviously it's a good workout.  I just couldn't stay motivated.  The only workout I did consistently in November was yoga.  It may not be strenuous or sweaty, but I still felt like it was good for me.  I'm so glad I've discovered it.

The coming month of December could be a busy one. I need to make sure I find my motivation and keep it. I will try to do some more home workouts.  But I think I need to start smaller with my challenge. Last week, Kristin posted about a plank challenge she was tackling.  I think that's completely doable.  I don't know if I'll get to a five-minute plank by the end of December, but I will certainly stretch for the best time I can.

Weight-loss goal: 40 lbs.

This week's progress: +0.4 lbs.

Progress to date: -35.2 lbs.

Non-scale victory: On Thanksgiving morning, I walked 5.25 miles with my dad.  It was windy and a little chilly, but at least I earned my dinner.  Well, not really, but ... I like to think so.

WLJ: The mirror vs. pictures

Recently, someone came to my house and was looking at photos on the fridge.  They were taken during fun times with friends over the past several years, so I'm depicted in all kinds of settings and all different weights.  My guest commented, "Wow, you've lost a lot of weight." Sometimes it's really easy to forget how far I've come.

When I look in the mirror, I still sometimes see the girl I was before I started on my weight-loss journey. My friend, Jen (who has lost more than 90 pounds, by the way) wrote about this a few weeks ago, and she captured it perfectly. As she said, "I still have some sensitive problem area," and sometimes it's hard not to focus on those instead of seeing the bigger picture.

When I go shopping, I automatically go to my old size instead of my new one. Part of this, of course, is the way sizes work.  They aren't universal across brands, so it's really hard to know what size you are sometimes.  Plus, it's just habit to go to that other size.  When I look at clothes in my current size, I have a hard time believing I'll fit into them.

Honestly, I often forget how much I've changed during this journey.  All it takes is a side-by-side photo of then and now.

That's when I see it.  That's when I see the girl I've become.

Maybe I'll eventually see it in the mirror too.

Weight-loss goal: 40 lbs.

This week's progress: -0.8 lbs.

Progress to date: -35.6 lbs.

Non-scale victory: I had a really good week of writing. As I've mentioned, I'm participating in National Novel Writing Month (NaNoWriMo).  I got off to a really slow start, writing less than 1K words the first week and only about 7K the next week.  Last week, I wrote 14K.  I'm hoping I can find that kind of streak again this week.  I'll need it to finish on time.

WLJ: This is why I need a gym

I'm in a bit of an exercise rut. 

OK, more than a bit.

I absolutely do not like working out at home.  I cannot get motivated to do it.  There are so many other things at home I'd rather do -- write, play on the internet, watch TV ... heck, I'd even rather clean than put on my Jillian DVD and sweat. And, here's the thing, I actually do like working out.  Once I get started.  But getting started at home is so much harder than it is at a gym. 

When I have a gym membership or class punch card, I am more inclined to go.  I've already paid for it, and I don't want to waste the money.  Plus, the classes are so much fun, I usually look forward to them rather than dread them.

Sadly, right now, I cannot justify the cost of a gym membership or fitness classes.  So I have to make the best of what I have, which includes the 30 Day Shred DVD, a Pilates DVD and a Wii Fit.  As you might recall, the 30 Day Shred was supposed to be my November Fitness Challenge.  I'm ashamed to say I haven't done the workout more than twice since this month started.  I haven't used my Wii Fit in months.

Gah. 

Someone help me get going. 

I'm so close to my goal. 

I cannot stop here just because of a financial setback.

Weight-loss goal: 40 lbs.

This week's progress: -0.8 lbs.

Progress to date: -34.8 lbs.

Non-scale victory: I completed my longest run ever last Thursday. I'm not sharing the distance because that's not the point. The point is that I felt amazing and I was so proud of myself. I might be becoming a runner.


BONUS:  Go check out my guest post about a no-gift Christmas over on Life, Love and Pursuits of Katie. 

WLJ: Slacker

I am not off to a good start this month.

I've only done one day of the 30 Day Shred.
I skipped the Hot Chocolate Run on Sunday.
I have not been tracking my WW points like I should.

Gah. 

I'm kind of mad at myself about all of those things.

I really feel like a huge slacker.

But it's only November 6.  There are still 24 days this month.  Still plenty of time to get back on track and keep marching toward my goal. 

Right?
Right.

Weight-loss goal: 40 lbs.

This week's progress: +/- 0 lbs.

Progress to date: -34 lbs.

Non-scale victory: I had a fantastic weekend with family and friends.  It was full of all kinds of indulgences, but I don't feel the least bit guilty about it.

WLJ: Getting down with Jillian

October was a rough month for me.  It started out just kind of OK and went downhill from there.  I went from content and optimistic to bummed and confused.  I know a few years from now, I'll look back and it'll just be a blip in my life, but right now, I'm still just working past it.

That said, a new month starts in a few days.  And I'm so ready.

I'm thinking I need a new fitness challenge too.  I've decided to try and make it through Jillian Michaels' 30-Day Shred.  The weather is getting colder, so I can't get outside to run and walk.  And I need a good workout.  Jillian never disappoints.  I've started the DVD a few times before but never made it all the way to Level 3.  I think now is the time.

Fair warning -- I will be out of town a few days this month, so I won't get to do it every day.  But I will do it at least four days a week --- in addition to my weekly yoga class and a walk/run whenever I can get outside.  I think that will work just fine.

In the meantime, the scale definitely reflected how inactive I've been the past two weeks.

Weight-loss goal: 40 lbs.

This week's progress: +1.6 lbs.

Progress to date: -34 lbs.

Non-scale victory: I bought a new pair of pants last week that were a size 6.  I don't remember the last time I wore that size.

WLJ: Adding balance

In September, I asked for help choosing a monthly fitness challenge.  More than one person suggested yoga, so I decided to look into it.  I found a local class that was affordable and fit in to my schedule.  I've now been to five sessions, so it's time to share my thoughts on yoga.

Prior to going to this class, the only yoga I've done was on my Wii games.  Surprisingly, those helped a little.  I had some idea of what was expected in some of the poses.  But in class, there's someone to make sure you're doing them right.  My instructor is very helpful and gentle.  She doesn't make me feel bad if I can't get into the pose or if I can't hold a pose very long.  The class is small too.  Less than ten people, usually.  And they're all at different levels of familiarity with yoga.  That makes me feel more comfortable as well.

What I've discovered during yoga is that I do not have very good balance. I mean, I kind of knew that before, but it's a lot more obvious now.  I need to be near a wall or chair for some of the poses that require me to stand on one foot.  Hopefully, as I continue with yoga, that will improve.  I've also discovered that I don't relax as often as I should.  Again, hopefully yoga will encourage me to do that more often.

I feel amazing at the end of each one-hour session.  My whole body just feels loose and relaxed. As one of my classmates said, "It feels like I just had a massage ... except I did it for myself."  Yoga is not a workout that gets my heart rate up and makes me sweat, but I think it's still good for my body and my fitness. I think it's a good element in my routine and I plan to continue.

Have you ever tried yoga?  What was your experience like?

Weight-loss goal: 40 lbs.

This week's progress: +/- 0 lbs.

Progress to date: -35.6 lbs.

Non-scale victory: Again, I don't have one this week.  It's been a bad week, and I haven't behaved very well.