My life, version 2.

So its been several weeks since my last entry. I must say I’ve been struggling during that time. On the one hand I feel great. On the other, I am not seeing the progress I feel I’ve earned as a result of the effort I’ve put forth. It’s always about the scale with me. As of January 1, I am down another 6 lbs. In that eight weeks I was shooting for 1-2 lbs per week. That would be 8-16 lbs. - makes the real 6 sound pitiful. I was really banking on the new year calorie counting to be the secret weapon that proved effective.

Trainer M says I need to think positively and stop stressing over the scale. In fact, he urged me to stop getting on the scale for a while. I just fear that if I don’t check in often, the number will go up. He compared my weighing to planting a seed and then digging it up everyday to see how it is growing. Instead I need to leave it alone and water it so it can grow! Interesting analogy.

He also told me that having stress and negative thoughts can hinder my success. If I can visualize myself succeeding, I will get there.

Unfortunately I missed my appointment with J this week due to a miscommunication. She always encourages me and lifts me up emotionally pointing out that I have made great progress and am often too hard on myself. I could have used that pep talk as I am under a lot of stress.

First, FR was not doing well. The vet thought she may have had a small stroke. My acupuncturist disagreed and treated her for ear problems explaining that they could have caused her disorientation and odd posture. Thankfully, now she is doing fabulous with no lingering symptoms other than a healing hematoma.

If that weren’t enough, M tells me on Monday that his boss is declaring bankruptcy negating a huge balance I have with him. He isn’t sure what the outcome will be for him at this point as he may need to change gyms. Just when I have it down.

And finally, today an employee gives notice. Geez - how much turmoil can I take. While I am happy for him and his opportunity, I now have to concentrate on a solution.

So in my efforts to feel positive and happy, I am writing it all down to let the baggage go. My plans for success are getting back to tight calorie counting, eating more vegetables, adding more yoga and cardio, drinking water and relaxing about the process as I do.

Although I am not a big advocate of New Year’s resolutions, this year I have several. First, I have discovered that the “plateau” I am experiencing in my weight loss is most likely self inflicted! Apparently I am consuming way too many calories. These calories come from good healthy food, but simply too much of it. It comes in the form of evening snacking, large portions and second helpings. I read in Prevention’s Biggest Loser Weight Loss Planner that if you weigh 200 lbs, you are consuming 2300 calories each day to maintain that weight. 2800 if you are 250 lbs! That means I am eating more than 600 extra calories every day! The good news is that if I eliminate those from my diet, I will begin losing immediately and consistently take off one pound every three days according to my nutritionist. Now that is real incentive! So resolution number one: stick to 1700 calories a day.

Next, I just can’t get around it… I need to add in cardio to my weekly workout routine. Weight training is great but not a comprehensive fitness plan. M says I can do 30 minutes of intense cardio on the days I don’t come to the gym and then take a break on the weekends. So resolution number two: get up early and walk/run my 2-mile route Monday, Tuesday and Thursdays. That seems attainable. B dog needs it too.

Resolution numbers three and four are subsets of number one. They will help me achieve my calorie target by keeping me full and satisfied. Three: I need to eat ONLY good carbs (high fiber grains). This will mean eating out less, bring lunch or eating at home most days. And four: eat more veggies(!)… especially leafy green ones loaded with protein and calcium.

So that leaves my final resolution, number five: less talk more action.

Even though I made it through Thanksgiving pretty well (the new recipes were all good, btw), lately I haven’t been feeling my greatest. I have been at a weight loss “plateau” for quite a while and really need to step it up to keep moving in the right direction. I have along way to go afterall. This stall has caused me a bit of frustration. So, I haven’t been sticking to my cardio as well as I should.

That said, I have a plan to kick it up power walking in the mornings with my dog, B and reduce my overall calories at the same time. Hopefully, that will do it.

Well I have to say, I feel really good about life these days. I am actually keeping up with my mail, laundry and dishes. While that doesn’t seem like much to most, it is a huge step for me. I even washed the dogs’ bedding and collars! When I keep some semblance of order in these areas, I feel more pulled together in general. It helps me stick to my diet in fact. Weird!

My workouts with M are really paying off too. I don’t see it so much on the scale, but I feel and look thinner (down 37 lbs. now). In fact, I am receiving a lot of compliments from friends and family which is even more motivating. I love it when plan comes together.

Next obstacle - Thanksgiving. I know I will miss the turkey this year (my first vegan T-Day). I really love turkey breast. It would be so much easier if I didn’t have to be around it - out of sight, out of mind… but I can’t expect my family to skip their main course for me. At least there will be a bunch of sides that I like that will satisfy me and I will bring what I need to make sure I am covered. I saw an interesting recipe for Jewel Roasted Vegetables on Ellie Kreiger’s Healthy Appetite on the Food Network this week that I am considering trying.

So, I am taking each day of these next two months “one day a time” to avoid the typical weight gain to which many people fall victim.

Just finished watching Biggest Loser… I can’t believe they complain about a 4- or 5-lb. loss in one week’s time! I realize they workout all the time, but those are some kick@$$ results. I would take it, that’s for sure.

I really need to kick up my cardio outside of my Wed/Fri gym sessions. I confess that I have been a bit lazy this week - or shall I say preoccupied. But I am back to workout tomorrow and very committed. Now that our weather is improving there is absolutely no excuse.

And my next attempt at success includes a lighter, leaner meal plan. More salads and veggies, less enriched carbs. We’ll see what M says tomorrow.

I was suffering last week from this ridiculous plateau. I mean after all my hard work at the gym, you would think the numbers would decrease eventually - but no… not even a tenth of a pound. I really worked hard at staying positive but when M asked me how I was doing on Friday, all my suppressed anxiety came rushing out. I blamed hormones. It’s always the hormones! He gave me some valuable advice… relax. I was wound up, doubting all my food choices and being too hard on myself as usual. He chastised me for getting on the scale everyday and then being disappointed with the lack of loss. I agreed to avoid it for two weeks starting Sunday. It is amazing but that little bit of advice really lifted my spirits about it. I made better food choices following that workout and just got through my day without stressing.

I think the whole issue was compounded as it followed my doctor’s appointment earlier that day. I discussed with Dr. S my recent lab work feeling that my results had not significantly changed in 3 months. While she was relatively happy with my progress, I was not. She increased my Lipitor (cholesterol) from 10 mg. to 20 mg. daily. While this is not a big difference, I am trying to eliminate medicines, not increase dosage! I feel her LDL goal for me is a bit unnecessary - ultimately I agreed to stay healthy on medicine until my body can take over.

I am consistently hearing the same criticism from 3 trusted sources - JG my lifecoach, trainer M and Dr. S - that I have to go easier on myself and give myself credit for the progress I have made to date. I have lost over 30 lbs., become a vegan, lowered my A1C to 6.6% (almost at goal!) and added a regular exercise routine to my schedule. That does look good on paper and is beginning to look good on me.

M encouraged me to bite the bullet and increase my beginner 20-minute walk back to the full 30. It was bit intimidating as it has been so hot here lately (90+ degrees with humidity). The last 20-minute walk my lab, B, and I took about killed us. I was so worried she would get heat stroke I couldn’t relax.

This time it wasn’t as hot so I just headed out on the old path and didn’t think about it. Once we reached the one-mile “canine cocktail” watering hole/turnaround point there was no point in quitting or shortening it. Afterall, we had to get home and the second mile is the shortest distance back.

During mile one, B pulled eagerly on the leash… but in the next mile she was like a different dog. Fading fast, she was panting and dragging her feet - all four of them. I actually had some pep in my step where she was a mess! (I can see it is good we are both getting healthy together). But other than a mild “surprise” lunge - compliments of a German Shepherd hiding behind a diner’s chair - we had no unusual incidents to report. In fact, we caught our second winds and made it back refreshed.

After a huge tanking up of water on our return, B collapse like a ragdoll onto the wood floor under the fan and panted for quite a while. As she slipped away into a deep recovery sleep, I swear I saw her tail wag. I suppose she was looking forward to tomorrow’s walk.

So I am getting in the groove of going to workout with my trainer. Now I just need to do my daily cardio to really get in the full groove and see/feel the payoffs. I hear it takes 30 times to form a habit so by next month I should be set. I am planning to hit the gym on my own tomorrow to take advantage of the machines and skip the heat.

Today’s workout included the dreaded hopping reach exercise. It looks so easy but kills me every time. I still don’t see the point but figure if it is hard to do, it probably is helping. And that !@#$% elliptical machine. I never did like it. Three minutes seemed like a lifetime to me. My trainer (now to be called, “M”) was very encouraging to tell me that you have to start somewhere. It will be nice when I improve and can look back and laugh at how easy 3 minutes feels.

M always knows just how far to push me before I feel on the brink of collapse. And it does feel good when I am done. I always liked to exercise so am happy I am fitting it back into my schedule. The last few years I have been consumed with work and money - or lack thereof. It is nice to focus on myself again. My life coach tells me that it will help my overall attitude and perspective on those basic stressers. More on this later.

Whew! I had forgotten how intense a workout with my trainer can be. At my beginning fitness level, that 30 minutes was very intense. Squats galore. I was okay the day after until the evening… then the doomed soreness kicked in. By the next morning I was clearly have trouble getting up from a seated position - ouch my legs were so tight. And of course, as dogs do - they demanded my attention constantly at very low heights causing me to get low, get up, get low get up. They killed me! Too bad they can’t walk on the hind legs.

Well - I did it… I joined back with my personal trainer this month. It is a huge expense, but something I need to do at this point to get healthy. I decided to schedule it during my lunch hour for it is “found time” in a way. Previously, I was coming up with excuse after excuse trying to fit it into my day otherwise. You see, I have dogs that need attention in the evenings (and I don’t have much interest in getting up at the crack of dawn to go before work). Now, I can fit in a good cardio walk with them in the evening so they can stretch their legs after being indoors all day. Win Win.