My Big Moment is Here

I started this journey to health and fitness in September of 2008.  After just 6 months I was achieving great strides in fitness I never thought possible.  When I first started I was so out of shape I could barely lift a 5 pound barbell, do 1 push up, or 5 minutes on the elliptical machine.  After 6 short months I was running a 3 mile trail on the mountain near my home, attending 60 minute sweat dripping, heart pounding spinning classes, and pumping some serious iron in lift classes at my gym.  April of 2009, astonished at how far I'd come, I asked myself "what else can you do?"  my answer was "ANYTHING!!".  I never knew I was capable of such things, but I didn't back down and pushed myself farther than I ever had before - and I was amazed at what I found.  So in April 2009 I set out to achieve greatness.  Not fame or fortune, but greatness.  A moment that brings tears to your eyes, a moment that fills you with pride, a moment in time you'll remember forever because "I DID THIS"!!  I decided that my moment was going to be something I'd always dreamed of doing but never thought possible: I decided I wanted to hike the Grand Canyon.  So after a year of training, tomorrow we set out for the 22 mile journey and 3 day adventure filled with waterfalls and paradise!  I can only imagine the sense of accomplishment I'll feel being able to say "I hiked the Grand Canyon", but I can hardly wait!  This is my first ever back packing trip. I am a little nervous-especially after putting on my 25 pound pack last night -- but more than anything I'm excited. I know this experience will be nothing like I've ever done before -- at it certainly wont be the last!!  I plan on having many more "moments of greatness" in my future!!  Blog and photos of the Canyon to follow.

Weekend Update 10-5-09

It's been another eventful weekend. Some events I wish could have been avoided, others I'm over the moon about!

Friday afternoon hubby and I picked up the boys from school and headed to the mall so mommy could do some long over due clothes shopping. I've been putting off buying anything substantial for a while now, knowing I'd only be wearing it for a short time I didn't want to waste the money. The time has finally come though where with only 8 or so pounds to go I needed to bite the bullet and get some nice fitting clothes. That and I'm sure the ladies who stand behind me in Turbo Kick Box don't like to watch me adjust my pants and underwear every 60 seconds lol! Plus I've worked hard so I deserve to look cute in some new digs right?

Firs stop was Lady Footlocker. I scored two pairs of new work out pants for $25.00 saaa-weeet!!! Then, I had a coupon for my favorite store New York & Company and scored some awesome deals! The sales lady spent a lot of time with me and threw in an even better coupon!! Let me just tell you ladies NY&CO has AWESOME coupons if you sign up for their rewards card (free). They send them out all the time -- the one I used was spend $150 get $60 off!! Plus their buy one get one half off deals you can't beat it!! I saved over $100!! I purchased 3 pairs of SIZE 2 pants HOLY FREAKIN COW I COULDN'T BELIEVE IT!!!! (NY & CO runs small but its still a small triumph), a tunic and leggings and a few shirts (all size smalls WOO HOO). Then it was off to Tilly's where I got another cute little top combo (more smalls). My husband and boys were so cute helping me shop. He was going around the store picking stuff out for me. I came out of the dressing room and told him I needed a size 2 and his jaw hit the floor, hehe there I was with probably the biggest smile EVER!!!!

After the mall we used a gift card I won at book club for dinner at Outback, we hadn't been there is over a year so why not right? I got a salad, small sirloin, sweet potato, and steamed veggies. It was mmm mmm good!!!

After dinner we headed to Wal-Mart. I was in desparate need of sports bras & underwear. You seriously gotta love Wal-Mart three sports bras for $10, a three pack of underwear for $5.50, work out tank tops for $4 each, and a pair of spandex shorts for $7 - I'm cheap and I'm not afraid to admit it hehehe. Okay not cheap, Frugal!

You know I always take lots of pictures so here's a little fashion show.....
Tunic Dress & leggings NY&CO Size Smalls

hubby picked this one out NY&CO Size 2 pants and small tops

Top from Tilly's Jeans from NY&CO Size 2 pants and small tops

New work out clothes - all smalls

After shopping and dinner we headed home to find one of our front windows broken, for a split second we thought we were broken into. Then I figured it had to have been our dog Monster who loves to get excited when people walk by our house. He somehow managed to break the window, but stayed in the house, thankfully. At first appearance he seemed okay, I found a bit of blood around the house but couldn't see any obvious wounds on him so I cleaned it up and proceeded on with unpacking the car. A few minutes later I noticed more blood! Oh geesh!! First I feel bad for him, then I start to freak a little because we just spent most of our money at the mall!! OH NO!! I found an inch long gash between his front legs and it was pretty deep, not bleeding bad but gross. I called my sister in law's sister who is a vet and lives nearby. She was nice enough to come over, helped us clean it up and she called us in a perscription for antibiotics. Its so nice to have a vet in the family. The wound is still open but trying to heal. I need to go to the store and get a butterfly bandage to try and keep it closed. Hopefully we can avoid any major vet bills. Sarah thinks it will heal on its own though as long as we keep it clean. In the mean time poor baby has a lampshade on his head and he's not too happy! ((squeemish eyes look away!))

 

Saturday we had a nice family hike, this one much easier than last weekends since we had little ones with us. This ones right in town and mostly paved - a pretty good incline still.
Trail Head

 

Today (Sunday) is a pretty low key day watching football and cleaning house. The Canyon hike is now a little less than three weeks away, I'm getting very excited! Yesterday we scouted out the gear we need to buy and I can't wait!!! On another side note today I weighed in at 133.2 pounds!! We'll see what Friday's official weigh in brings but I'm super excited to still see the scale moving down!! I've been on track all weekend for once and feeling good about October! This coming Saturday is my 10 year HS reunion, though I don't think very many people are going it will still be fun to catch up with old friends. Today my friend told me she has P90X for me to borrow, and I am SOOOOO excited!! Friday I saw a spark members page -- he had a day 1 and day 59 P90X photo and WOOAH!!! It was the one thing I needed to see the boost me into I GOTTA DO THAT!! mode!! Time to get rrrrrrrriiipppped!!!!!

September 2009 Run Down

It's hard to believe that October is already here!! Just around the corner is Halloween, Thanksgiving, Christmas, and OH MY 2010!!! HOLY COW where did this year go??? This got me to thinking about the last month - how its just flown by and how I did with my goals? 

So how did September go for me?

RESULTS:

Total Pounds Lost = 4.....

I'm pretty stoked about this. Everyone keeps telling me how the last 10-15 are going to be really hard to lose and probably take the longest so I'll take it!

Total Calories Burned = 9,767......
My goal was to burn 15,000 so I fell short, but considering I took a 10 day hiatus from the gym due to a nasty cold I feel pretty good about how many calories I ended up burning.  My goal was to work out 22 days out of 30, even though I only made it 14 days to the gym that still gives me a pretty good average of 700 calories burned per work out woo hoo!.

Total Calories Consumed = 45,739..... My daily goal range is 1200-1550 calories.  I'm actually pretty surprised I stayed with in my monthly goal of 36,000-46,500 calories with the weekend splurges, but I'm still happy I was able to stay with in the goal over all.  If you average it out my daily calories consumed was 1525 (on my high end but still with in my goal)!
September Highlights:  
I purchased my first ever pair of size 4 Jeans

For the first time since I was a child I made it to the top of Squaw Peak

I shifted my focus from cardio to serious strength training starting photos

I went to my first NFL game & Tail Gating Experience

We added another furry member to the family - Onyx the Guinea Pig

I'm ecstatic to report both boys are doing fabulous in school, working hard for those A's!!!

OCTOBER GOALS & EVENTS:

Goals:

• Get back on the water wagon - I haven't been getting my 100oz of water daily and need to re-commit to it.
• Stay with in calorie ranges daily - consume between 37,200-48,050 calories in October
  
• Burn 11,000 calories in October
• Continue strength training 4x per week, increasing weight when I can
• Research A.C.E. certification & nutrition classes at PVCC

EVENTS:

• October 10th is my 10 year high school reunion. This event was one of my motivators to get in shape and lose weight.
• October 22nd we leave for the Grand Canyon. Havasupai Falls hike 22 miles round trip!

HAPPY OCTOBER EVERYONE!!

Portion Sizes

How many of us really know what a portion is?  Most of us don't, at least I know I didn't before I started tracking what I ate.  I never thought my portions were out of control-that is until I started paying attention.

Controlling how much we're eating is vital to being successful at losing weight.  But how much is a portion? Looking at labels it tells you how much a portion of any given food is, but would you know just how much that is?

The best thing you can do for controlling your portions is to measure what you eat.

I keep on hand at home a scale, measure cups, and measuring spoons.  I always know just how much I'm eating so I can accurately log.

Tip #2 for controlling portion sizes:

Use a smaller plate, rather than loading up a full size dinner plate and risk over eating, eat off of a salad plate.

Not at home and can't measure it out here are guidelines to eyeballing what a portion is:


Breads, Grains, Rice, Cereal & Pasta: 

• slice of bread or a 1/2 a bagel the size of a hockey puck
• 1/2 cup pasta fills an ice cream scoop
• 1/2 cup rice rills a cup cake wrapper

Fruits & Vegetables:

• 1 serving of fruit or vegetable = a whole piece the size of a tennis ball
• Or a 1/2 cup the size of a lightbulb

Protein-Meats:

• 3 oz of meat = a deck of cards or a check book

Dairy Group:

• 1 oz of cheese = 4 dice

Fats Oils & Sweets (Sparingly):

• 1 teaspoon = Tip of your thumb

Nuts:

• 1/4 cup = Golf ball or Large egg
  

sources:
http://www.nhlbisupport.com/chd1/Tipsheets/sevenways.htm

Stacey's 7 Weight Loss Tips

TIPS:
1. This battle will be 80% diet, 20% exercise, and 100% MENTAL. What worked for me may not work for you. Losing weight is basically two things eat right and exercise. Don't make it more complicated than it is. Do you best to stick to the plan. Attitude is EVERYTHING! Every day say "I CAN DO THIS". Take the word "DIET" out of your vocabulary forever!! This is not a temporary fix, IT IS A LIFESTYLE CHANGE! In order to make these changes last we have to re-train ourselves by erasing our bad habits and creating healthy new ones. "we can't become what we need by remaining what we are" Max Dupree.

2. Boost that metabolism and burn those calories!! Get out there and do something. Walking, hiking, jogging, taking a class, taking the dog around the block, chasing your kids at the playground, taking the stairs, buy a dvd, anything! Some how some way help your heart by getting some form of exercise. Remember slow and steady wins the race. Don't forget strength training too, even if you just start with 3lb weights, building muscle is what will make you look trim & speed your metabolism which means burning more calories at rest (I like that!). Think of it as attacking it from both sides, strength training builds muscle from with in, cardio burns the fat ~ so if your doing both the quicker you will see that definition.

3. Log your food-the good the bad and the ugly NO EXCEPTIONS. Just because you don't log it does't mean you didn't eat it. Even for people who say they don't like counting calories or 'don't have the time to log' ~ take the 5-10 mins a day to log your food. You'll be amazed how easy it can be to go overboard when we aren't paying attention to the details. Not to mention its been scientifically proven those who track what they eat are 10 times more likely to get the weight off and KEEP it off! I like those odds so what can it hurt? Besides if you have time to watch TV, read a book, take a nap, go to the mall - you have time to log!

4. Its important to keep yourself motivated, but more so than motivation it takes commitment. Motivation can come and go depending on how you feel that day. COMMITMENT lasts no matter whats happening. We can be our own toughest critic - but its important to encourage ourselves with positive self talk. YOU CAN DO THIS! DON'T EVER GIVE UP!! We can't obsess over every slip up or mistake~but we can learn from them. If you blow it or give yourself a treat, make it that a treat, not an excuse to splurge the rest of the day.

5. Enjoy your food. Food is not the enemy, for so long I thought this was true. There are TONS of delicious healthy foods out there, explore what you like and experiment with new recipes. For so long I used to think I loved fast food, but I didn't - I was addicted (and lazy). Then I cut the cord and realized it wasn't the food I loved, it was the convenience and the comfort I got from the food b/c I was unhappy. I realized I needed to stop filling the hole inside me with food and start fueling my body with good foods so I could be a better more healthier me, which in the end would fill that hole instead of the food.

6. BE REALISTIC! If anything this is my #1 piece of advice!! So often we give up because we aren't "seeing" the results or the scale isn't moving. Maybe we think that we should be able to consistently lose 3-5lbs every week and get mad when that little evil box tells us otherwise! Maybe you worked your butt off, at perfectly and only lost a pound! But think of it, 1 pound is 4 sticks of butter! 1 pound every week over a year is 52lbs GONE!! BE REALISTIC, it took a lot of us a lifetime to put on the weight, so don't get down on yourself when it takes time. Remember it is a LIFE style change, and those changes don't happen in a week, or a month. THIS WILL TAKE TIME! Make realistic goals, make small weekly goals, and monthly goals (not just weight loss) This is a mental, spiritual, and physical journey so take care of yourself in all areas!! WRITE DOWN your goals, blog about your success, pat yourself on the back when you've lost 4 sticks of butter!

7. Most importantly remember YOU WILL plateau, that doesn't mean you've stalled or stopped making progress so KEEP GOING! Mix up your work out routine, introduce something new to your diet, try new recipes. Just don't give up! Take measurements and progress pictures. Just b/c the scale refuses to move doesn't mean all your efforts are getting you no where. There were points of time in my journey where I lost no weight but dropped a whole pant size. Remember, even when the scale isn't moving, your body is still changing. We build muscle, we lose inches, we get lean and mean! The scale isn't the best way to determine our success. "be more stubborn than the scale eventually it will go down".

Favorite Quotes

"Obsessed us a word the lazy use to describe the dedicated"

"if hunger is not the problem, then food is not the solution" saw on a message board post on SP.

"Don't dig your own grave with a fork & knife" saw on a SP message board.

"You may encounter failure at the thousandth step, yet success hides behind the next bend in the road. You will never know how close success lies unless you turn the corner." Og Mandino

"I've come too far and worked too hard to let a cookie tell me what to do" ~ taken from a fellow sparkers page.

"Nothing tastes as good as skinny feels" Weight Watchers

"Breakfast like a King, Lunch like a Queen, and Dinner like a Peasant" spark friend ANEWAMANDA

"Results don't come for free" Jillian Michaels

"If your mind can conceive it, your body can achieve it!"

"Life is not about finding yourself, its about creating yourself" Taken from FitnessDiva

"Failing to Plan is Planning to Fail" Taken From Fitnessdiva

"If you always do what you've always done, then you'll always be where you've always been." from Salina78

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.” -Kenneth Blanchard

Be more stubborn than the scale. (if you keep doing the right thing, it will go down) Unknown

" When I was 13, my martial ares instructor kept kicking me in the corner. When I started to crying, he kicked me again. He was like, 'You can cry all you want, but you're eventually going to fight your way out of that corner'. So I cleaned up my snot, got really pissed and fought my way out of the corner. And that's what I do to my contestants. I make them fight their way out of the corner". Jillian Michaels Interview - Taken from SP friend MRAKES blog "Holiday Weekend - Muy Bueno"

The Start of Strength Training 4 x Week - Progress Photos

Since I'm such an advocate of before, after, and progress photos; I'm posting my "before" strength training photos. Even though I'm not just starting strength training, I recently decided as of 9/17/09 my focus needed to shift to more strength training. Though I know I've come a long way, looking at these pictures really shows me how that I need to keep working just as hard. Our journey never ends, it just evolves as we go. So here's my "before" pics. I'm going to take them periodically as I ST too compare.

Current Stats:
Weight 135
BMI 22.5

last measurements 8/26/09 - I need to update
BF% 27
Waist 28.5"
Hips 37"
Neck 11.5"
Calves 14.5"
Bicep 10.25"
Chest 32.5"
Forearm 8.5"

Strength Training Start Date: 9/17/09 (program -4x week full body ST session + 4x week cardio sessions)

9/26/09 - One week into new ST regimen:

My full body ST Program:
48 reps of each:
squats on bosu 30lbs (legs)
Lunges on bosu 8lb dumb bells (legs)
Bent Over Upright Rows on bosu 25lb barbell (upper back)
Dead Lifts on bosu 25lb barbell (lower back & legs)
Overhead Press on bosu 5lb dumb bells (shoulders)
Bicep Curls on bosu 25lb Barbell (biceps)
Tricep kick Backs & Rear leg Lifts on floor 8lb dumb bells (triceps & gluts)
Lying Chest Press on bench 30lb Barbell (chest)
Reverse Flyson bosu 8lb dumb bells (upper back)
Side Lunges on bosu 8lb dumb bells (legs)
Push Ups on floor or bench (chest)
Abs - variety of floor & bosu exercises
Zipper Arm Raises on bosu 25lb barbell (Deltoids)

progress pics to follow