My First 5K! A Colorful and Fun Time!!

I've been working hard at losing weight. I'm very proud of myself not only for dropping pounds, but also for improving my overall fitness level. When I started my journey the beginning of January, I was unable to walk a mile slowly without being out of breath. No really, I was suckin'! Here it is, the end of March, and I completed my very first 5K yesterday!

How in the world did this milestone occur? I have to give a lot of credit to my awesome friend, Lauren, who contacted me asking if I would be interested in signing up to the 5K Color Run/Walk with her. The kids were also really excited so we eagerly agreed!

Every day leading up to the 5K, I was excited and "ready." Then Friday evening, my doubts and insecurities reared their ugly heads at me. "What if I can't finish?" "What if I'm not ready?" And the biggest one: "How am I going to handle being around all those strangers?" See, I have anxiety disorder. A horrible case of it actually. I am "supposed" to be on medication for it, but I've chosen to deal with my life drug free. Anyone who knows me, knows it is a very rare thing for me to go out in public by myself. I'm prone to awful panic attacks...not a fun time for me at all.

I do not like large groups of people I do not know. I'm uncomfortable and nervous, even with people I know at my side. Despite my anxiety building, my confidence wavering, Jose and I packed up the kids and head out to meet Lauren.

Getting Ready to Start the Event

The event started and Lauren, the kids and I were the last to start. (We got preoccupied playing with our packets of chalk paint and dusting each other!) We got ourselves together, and off we went! Together, we ran the first 1K straight through! We were feeling pretty awesome! The rest of the course went smoothly, and we alternated between running and walking the rest. We ran about 1/2 the course and walked 1/2 and even finished before a few other people!

We were covered in colored chalk paint. At each 1K mark, we were sprayed with the powdered color, and at a couple of the color points I actually had my mouth open, so even my tongue was died blue! We laughed, we took pics along the way, we enjoyed the color and most of all, we finished happy and proud!

The Kids and I After Finishing!

Of course it is the day after the raise today, and despite showering twice since the race, my scalp is still partially died blue, and I have some greenish blue coloring in other places. Ironically, it has taken on the "healing bruise green" color!! Not very pretty, but a temporary reminder of all the fun we had yesterday.

Our Awesome Group! Yes, even the baby went did the 5K!

Lauren and I are already looking forward to our next 5K adventure, which will be the Zombies 5K in October. My goal? I want to run the whole 5K. And you now what? I believe by then I will totally be able to run from those Zoms!!

Measurement Day: Results Thus Far

Today was the 6th time my husband took my measurements since I started my journey. The one regret I have is that we did not measure the day I started and waited 20 days to measure the first time. It would have been cool to know where I was when I first started. (My start weight was 229 pounds and we do not have measurements from that time.)

AREA	DATE 20 JANUARY	DATE 30 JANUARY	DATE 9 FEBRUARY	DATE 24 FEBRUARY	DATE 10 MARCH	DATE 24 MARCH
WEIGHT	220.6	218	213	208.4	205	197.4
CHEST	42	40.5	40.5	40.5	40	39
WAIST	42	40.5	40	39.5	39	38.5
HIPS	50	49	49	49	48.5	47
UPPER ARM (LEFT)	16	16	16.5	15.5	16	15
UPPER ARM (RIGHT)	17	16	16.5	16	16	15.5
UPPER THIGH (LEFT)	29	29	29	29	28	27.5
UPPER THIGH (RIGHT)	29	29	29	28.5	28.5	27
CALF (LEFT)	18	18	18	17	17.5	17
CALF (RIGHT)	18	18.5	18	17.5	17.5	17.5

Measurements are in inches

 

 

So far, I have lost a total of 17 inches from what was measured and after losing 23.2 pounds. I do know that I lost more than this because of the following reasons:

• We did not measure on day one
• I had lost 8.4 pounds before taking my first measurements
• We have not been measuring my neck
• I know my fingers have gotten thinner since I can now where my wedding ring again
• I lost 1/2 a shoe size since starting
   

 This week I am going to start seriously strength training. I'm hoping by adding in more weight training I will see the results I am looking for. I just have to remind myself that if I seen an increase it may be do to increased muscle mass without and adequate loss of fat. I do know, based on the above chart, that I did have increases here and there before the measurements decreased again and I can only attribute that to water weight.  

 

 

 

 

 

 



 

Weight Loss Myths: Exercise and Weight Loss

I wanted to touch on something that I have been thinking about a lot lately. For many years, I have wanted to lose weight. I would start all excited and dedicated, only to lose my oomph and fail. It seemed like whatever I did, I just wasn't doing "enough."

Exercising was incredibly painful for me and it frustrated me. Trips to the doctor to address my pain, and discussions with others about it always resulted in me getting the same comment: "Your weight is causing the pain. Exercise and lose weight, and the pain will decrease." I was told by several "sources" that I needed to work out for at LEAST one hour a day in order to lose weight, and straight through the hour was recommended. This was NOT an option when I could barely walk 10 minutes with out excruciating pain, numbness and discomfort.

After a scary ambulance trip to the ER in December, I found out my potassium was incredibly low. This low potassium level had been the cause of my pain and muscle spasms for years, and went undiagnosed until it dipped so low I thought I was dying.

Now that my potassium levels are on target, I am able to get out and move more, and have even taken up running as you know from reading my prior blog entries. What I found out about exercise (now that I can do it!) is that exercise alone is not going to help you lose weight. In fact, you burn a lot less calories exercising than you think you do. For example, according to the exercise calorie calculator located here, I burn only 180 calories running 15 minutes straight at 5mph weighing 198 pounds. If I walk at 3.5mph for 30 minutes, I burn 360 calories. There are many calculators available and I get similar results using some of the others.

Borrowed from Pinterest

 

If you are taking in 3,000 calories or more a day, if you are exercising 30 minutes every day, you are not going to see the loss you want. In fact, you may not see much of a loss at all. You just won't be burning enough calories to do so. The truth is you need to eat to lose weight, and exercise to get fit. If you are not tracking every bite you take, every sip you drink (other than water) you can easily reach 3000 calories or more a day.This is why, in the past, I was unable to lose anything. I did not create a calorie deficit.

 

In order to lose weight, you need to have a caloric deficit. The best way to achieve this, is to find out what your BMR is and there are multiple online calculators for that. You can then find (based on your activity level) what your daily caloric goal is to maintain your current weight. If you are sedentary and do not exercise, you absolutely can and will lose weight as long as you calculate your BMR and created your deficit. For nutrient and health reasons, you should not go under 1200 calories a day. In all honesty, the BMR rate I calculated for was for a 135 pound woman, which is my goal weight. This allows me to have a calorie deficit that has led to the weight loss success I have had. If you calculate your BMR at your current weight, you will need to take in roughly 500 calories a day LESS than what your calculated BMR is in order to lose 1 pound a week.

 



Exercise alone will not lead to weight loss. It is your caloric intake that determines whether you lose, maintain or gain.

While you are losing fat, however, dieting also leads to the loss of muscle tissue. And THIS is where exercise comes in. Exercise helps preserve and build your muscle tissue, which also helps you burn calories more efficiently. If you lose weight by dieting alone, you can wind  up being a "fat skinny person," jiggly and untoned. Exercise will tone your body and lead to a healthier and fitter you.

So in summary, exercise alone will not lead to weight loss. Your eating habits determine your weight loss success. You should eat healthy and within an acceptable calorie limit to lose weight and exercise in order to tone your body (strength training) and gain cardiovascular and lung health (cardio).

Onederland Euphoria!

Today is a BIG day for me!!! After many years of being no less than 220 pounds, I finally made it to "Onederland!' I can not begin to relay to you how important this milestone is for me! It is very exciting and helps me to maintain my desire to continue on this path. I'm also hoping it will inspire others to stick to it and meet their goals as well!

Not only have I made it "Onederland," but today marks 30 pounds since 1 January of this year! I have worked VERY hard for this. I have made sacrifices, committed myself to working out, and drink a lot water. I log every bite I eat. And I'm pleased as punch with the results thus far!!

So, without further ado, here are my "Onederland" pictures!! (Taken in my real life "Wonderland" I call home!)

 

 

 

 

 

I feel fantastic! I have so much energy now, and my mood has greatly improved! I've become a lot more positive overall since starting and succeeding at my weight loss journey. 

It's All About the Scale...Or Is It?

I'll be the first to admit, I am scale obsessed. I weigh every morning, looking forward to seeing that number drop! Unfortunately, there isn't a drop daily. In fact, there have been many times when the scale, (GASP!) actually showed a higher number than the day before.

I have to admit, those "increased weight" days really upset me. I would sit and wonder what I could possibly have done wrong. I measured/logged all my food. I drank all my water. I stayed within calories. I got in my physical activity and yet the scale went up instead of down.

So if this is happening to you, know that you are not alone! I have learned from all my reading and communicating with fellow weight loss buddies that weight loss is not linear...it does not always move in a downward motion. There are many factors that can contribute to water weight gain, and some of these include:

• Excess sodium in your diet
• Level of exercise (your body retains water while repairing muscle)
• Ovulation and Menstrual Cycle
• Not drinking an adequate amount of water
• Medications
• Low Potassium
• High carb diet

There are so many daily fluctuations in diet and activity alone that can contribute to water weight gain. So, if you are eating well and not blowing your calorie allowance, eventually that weight will come off!!

I have learned I need to focus on things other than the scale. Known in the weight loss world as NSV's (Non Scale Victories), these little victories are nothing to sneeze at! They can anything from having more energy, sleeping through the night, walking faster/further, being able to bend over and tie your shoes, the list is endless! I've shared  my NSV's on my blog recently, but have added a really important one to my list that I'm just sharing now:

The other day, I was able to put on and wear my wedding ring again after YEARS of not being able to do so! How cool is that? When I shared this with my weight loss buddies, one of them came back and said, "Can you imagine how your husband feels now that he sees you are wearing that ring again?" I am so happy it still makes me teary eyed! It was a real boost for my confidence!

Today, I had another wonderful NSV! I have been "stuck" at only being able to run 7 minutes or less for the past several weeks. This morning I got to 8 minutes straight. This afternoon, I went out again and was able to run 11 minutes straight through! I'm very proud and excited! My goal at this point is to be able to run for 30 minutes straight, which will allow me to run a whole 5K!!!

Sorry I don't have any pictures to share with y'all today!

Egg Scramble with Asparagus and My Friend, "Gene!"

I never used to be a breakfast person. In fact, I avoided breakfast on most days. Instead, I would drink 2 mugs of coffee filled with about 350 calories worth of sugar and creamer added...in each mug! Then I'd be fine (usually) until lunch. On days I actually would eat, my sustenance of choice was cereal. I'd easily eat 3 servings or more in a sitting. A couple of hours later, I'd be starving!

Now that I am exercising daily and not drinking my calories, I eat a much more filling breakfast than cereal or sugar/creamer laden coffee. I can easily make it to lunch without feeling I need to eat 2 hours after breakfast! Pictured above is one of my fave morning meals:

Egg Scramble with Asparagus.
2 free range organic eggs (70 calories each egg)
1/4 Kraft Shredded Mexican Cheese (110 calories 1/4 cup serving)
1/2 cup chopped asparagus (approx 20 calories, my research showed varying results)
Italian seasoning (zero calories)
1 tbs ketchup (optional, 20 calories per tbs)

I chop the asparagus and measure out 1/2 cup. I heat in a non stick skillet with a little spray oil on medium high heat. I then mix the two eggs with the 1/4 cup cheese and Italian Seasoning and add to the skillet. I heat until done, constantly mixing with a spatula. The dish is less than 350 calories including the ketchup. It is really satisfying and I love the taste. I'm a huge asparagus fan anyway!

Each day, I drink 64 ounces of water. I have never been a water drinker in my life. It took some "weaning" to get where I am today. At first, I couldn't drink the water without adding crystal light. Then I switched to lemon juice or cucumber slices added. Today I can proudly say I love to drink plain ol' water, even with nothing added! In pursuit of my optimal water intake, I met "Gene," and he helps me stay on track throughout the day.

 

I LOVE that my nal"Gene" bottle is labeled "everyday!" That word alone reminds me to fill it twice and get my water in, everyday! The backside has a handy dandy "water meter" up to 32 ounces, so I know how much I'm getting in. I picked my "friend" up at Dick's Sporting Goods for about $10 and have had him over a year. This bottle is bpa free and has went through multiple tumbles in the dishwasher! A very sound, inexpensive investment!

 

The great thing about this bottle is if I want to add cucumber or lemon slices, I can! It has a wide mouth which makes it possible for me to flavor my water, my way!

 

 

Here I am, 24 pounds lighter, playing with my best friend, Libby in the backyard! Her and my yorkie, Scooter (who passed away last week) are my walking buddies. We both miss Scooter something terrible, but are devoted to continuing our exercise journey together.