Thursday, April 30, 2015

Just keep going... how to add movement and activity into the Low Carb living for maintenance

I love my fitbit. <3

It is another tool to keep me honest and aware of my daily steps, activity, sleep patterns. I could get better at the water intake, enter my calories consumed (although a low carb oriented vs calorie oriented option within the settings would be a huge help!)

I have been moving deliberately more and adding weight training into the mix at least 2-3 times a week for the last 2 weeks. This is an accomplishment.

Mentally, I tell myself "it's not enough". But,(!) Dang it, it is more than it was, and it is a positive choice. *note to self, why do I always err on the side of negative talk to myself?

Truth be told, it is more getting the workout gear, shoes, organized and together and in the car to prepare for the time I could do the extra movement. I need to prioritize that for me. I do it for the kids. *note to self... work on that.

So, I have been either walking outside 2-3 miles briskly and then adding a nice weight routine with double sets on lower body into the mix, or on an elliptical if the weather is not up to par.

We are heading into the end of the school, better weather and soon summer chaos full of activity. It is the beginning of a new schedule, food prep for all, and more time that can be dedicated to deliberate movement.

My plan is to really kick it in and use my time as wisely as possible throughout the summer months and get in even better shape and tone while shredding the last 10 # to goal.

*note to self...


Thursday, April 23, 2015

How to work on self image while in the process of losing weight

In reflection of these last 20 months, one idea that really helped kick start the process of my journey and evolution, was the "restyling" and self image makeover I did.

Something that is so frustrating when you are heavier is none of your clothes fit and you really don't want to spend money on clothes at the larger size you currently are and do not want to stay. I had a closet of clothes in multiple different sizes and a LOT of basics, t shirts, long sleeve shirts, button down shirts, skirts, pants. I was tired of the "uniform" I was wearing day in and day out, and not feeling like I looked very pulled together.

I've always liked dressing well, but had lost my je ne sais quoi.

I decided to clean out my closets and discovered it was NOT that I didn't have an abundance of clothes, I just was not putting the combinations together as well. 

I created a board on Pinterest.com, and started pinning any of the "Women's Fashion" I thought looked cute. 

I think the tendency is to pick things that already have your flair, or might make you reach a little outside your usual, but in general, you pick things that would trend well for you. This was not only a lot of fun, but really made me start "shopping" my own closet to create the outfits I had pinned. If I thought the combo's on Pinterest were stylish, they would be no matter the size body they were on.

Almost immediately, I just FELT better, started getting compliments on looking nice, or pulled together, and felt that I was putting a better version of myself out into the universe. 

It also created a fun "TO PURCHASE" shopping list of items I wanted to add into the mix to finish out my cute potential outfits! It kept me from buying yet another black or white t shirt, and to look and hunt for that color, pattern, belt, neckline, chuck taylors, or other accessory that would let me make a new outfit with the other things I had.

When I find pants that fit, I tend to buy one in every color, so I had a black, navy, light grey, kahki and carmel pair of pants I splurged on early in the beginning. This initially gave me many additional options away from the black pant I was very, V*E*R*Y,  tired of sporting all the time.

I had those "uniform" pants taken in at some point too. Finally a dear friend told me, "they are really too big and baggy on you. You need to get new SMALLER pants." : )  As I got a little smaller, I even got bright red, bright blue, and patterned pants that I would never have looked at before. I actually need to find the caramel and light grey alternative again as those colors added many options and mixed it up. 

I truly believe looking back on this element of the journey, it was a real turning point and helped propel me forward to feeling better and wanting to keep going to fit into the next smaller size I had in the closet.

Another good tool was a visualizer like modelmydiet.com where you can enter your height, weight, body shape, hair color and hair style and then add your goal weight and it will show the two side by side to visualize yourself at that smaller size. Very insightful.

"Fake it till you make it",

"Best Foot Forward", 

"Dress for Success" all seem to ring true.





Tuesday, April 21, 2015

How adding weight training to the Low Carb eating is going to sculpt a new and improved body !

I did 1.5 miles on the elliptical and a nice weight training session yesterday.

Yup. Got it done.

I did:
Leg press
Quad lift
Hamstring raise
Lat pull down
Bicep pull down
Chest press ( 2 different hand positions)
Shoulder press ( 2 different hand positions)
Tricep pulse
Bicep curls
Delt crosses

I did 10-12 reps of each exercise

Then:
repeated the leg press and quad lift again.

It was a good workout and a good start.

On the leg press and quad lift, I do a super slow approach. Lift to the count of 10, squeeze,  and then resist the weight back down for a count of 10. Aiming for 10-12 reps, aim for a 2 + minute set of the super slow version. The thought is that it created muscle confusion, you do not have to train as often, and provides faster results.

After the age of 35, we lose lean muscle mass. By training with weights, you can add lean muscle mass back to your body, add tone to your muscles and body and your body will burn more calories even at rest. Sounds pretty good, right!?

Muscle weighs more than fat, but takes up much less space. So if the scale won't go down any further, but I can get into smaller sized jeans, look tight, toned, and muscular, I am ok with that.

After both of my babies were born, I was still teaching 15 hours a week of fitness classes, providing personal training, and lifting 2-4 times a week. I was not as great on the food consumption so never got as leaned out as I might be able to attain with this new determination. : )

If I can continue the positive eating habits I have created by fueling myself with good, healthy and real food, AND add a regular, challenging and weight bearing / lifting sessions into the mix, with some cardio sessions, I think I will make "goal weight" and possibly feel really good about it for the first time in a while.

Go girl.



Monday, April 20, 2015

How I am convinced Ketosis, Paleo thinking and Eating Low Carb is the way to lose and maintain my ideal weight!

This morning, after a week of pulling in the reins and getting back down to my lowest number on the scale in the last 13 years, I surpassed it by -1.

I am prepared to work myself down this "decade" of 150's and hopefully hit "goal weight".

(hmmm. I don not know if I have put THAT number out into the universe!)

It is still amazing to me. Actually finding a solution and chemical reaction that allows me to determine how to proceed. *WOW* Beyond happy.

I am convinced that by eliminating carbs, ( i.e. the white powdery, sugar laden, quick fix, highly processed "food") and putting my body into ketosis, I am able to burn fat for fuel and lose weight.

Ketosis is the after effect once carbohydrate are used up as a fuel source and the body burns FAT for fuel and through the natural elimination process by your system. Ketones are detected confirming this state. HOORAY!

There is a strip tester I've mentioned you can use while urinating that confirms you are within a range of Ketosis. Deep ketosis (Dark Pink) vs Trace ketosis (Light Pink) does not seem to matter to eliminate the pounds. I found the testing very helpful and reassuring during the beginning of this weight loss process. I do not use them much anymore, unless I am kicking it back in, but even this time, I didn't need go back to the test strips.

In Phase one, or really focused down, I try to stick with 25g or under of NET carb. This is straight out of the Adkins Phase one thinking. As you progress into the OWL phase, or ongoing weight loss, you can move the carb number up until you see a flat line of weight loss on the scale and determine that is your carb load break point.

I never got THAT detailed in determining my specific carb number, just tried to keep on keeping on. Maybe that is the reason for my slow and steady removal of weight vs a faster result.

From http://www.marksdailyapple.com

The Primal Blueprint Carbohydrate Curve

What’ll It Be? The “Sweet Spot” or the “Danger Zone”?

The Paleo diet is a similar low carb, no sugar diet that focuses on how you would have eaten if you lived in the Paleo times as a caveman. Hunting for meat, gathering nuts, berries and raw vegetables. NOT using sugar, dairy, grains (corn being considered a grain).

Exercise is quick bouts and bursts of energy like running after the animal (lol), or heavy lifting, multiple short walks, etc. There are many app's for iPhone like "Is it Paleo" that are both amusing and informative. Paleo is tied in tightly with the Cross Fit sensation as the best practice for eating well, fueling with protein, and leaning out.

The Primal Blueprint is a great book that highlights the Paleo diet and provides all the guidelines needed. I think this would be a great maintenance program for me as it lifts the restriction on fruits
(natural food yes, but high in natural frutose or sugar).  I also use the heavy cream for my coffee so will not likely be totally dairy free. I could just add in the different elements of each of these diets that seem to make sense and work for me.

As you can see from the chart, if you can maintain anything under 100 carb, you should be in the "sweet spot" for weight loss. The interesting question is if Paleo/Primal Blue Print's 100g approach is based on net carb or total carb and therefore technically based on the same philosophy as the New Adkins approach in carb counting.

Low carb Living ! Join the Journey!


Saturday, April 18, 2015

How I kept a promise to myself this week ~and easily got back into ketosis and Low Carb Living!

I kept a promise to myself this week.

We are exactly 7 days home from vacation, and by pulling back and throwing myself back into eating "on program" ~ really focused on low carb, no sugar or cheating, as of this morning, I am back at 158.8.

-10 lbs.

I did it.

Another nod to this eating program working for me. : )

So... now the next chapter!

I walked this morning and got some steps in. Not huge, 1.0 mile exactly, but decided upon exercise movement.

We've also been doing yard work and moving around most the day. All the extra regular steps and movement that occurs in the Spring is part of the regular unearthing and breaking out of the winter cave.

I want to take it to the next level. There are still 6 weeks to make a big impact prior to the official summer swimsuit, pool and lake time.

I HAVE to start getting myself more organized in packing my workout outfit, running shoes and get myself an hour of focused weight training, walking, jogging, biking or focused movement into my day. The kids are full on back into their after school activities and while at their practices, I have the opportunity and time to get my own workout worked in. : )

That is the goal for this week.

Gretchen Rubin, author of The Happiness Project and Better than Before has been a recent inspriation. It is the book I started last year on the beach, finished this year and then re read and highlighted via my Kindle paperwhite.

The Happiness Project is a great way to set up monthly goals for changing things up or crossing off bucket list items with new challenges or by changing behavior. She is a list maker, likes acknowledgement and to get "gold stars for doing the task. An overall brilliant woman.

I have just started the new book, Better than Before , but it focuses on the drilled down definition of habits, how to create good ones, and reduce or eliminate the not so good ones.

I admire her obsessive and compulsive tendencies. :)

Maintain a reduction in scale numbers, and increase focused exercise.
(There, I have put it out into the universe)

It is time to create a new habit.

Wednesday, April 15, 2015

How I am getting back into the groove in Phase One of the Low Carb diet

I am within 2 lbs of when I left for vacation. : )

Yeah me.

This is a great sign for multiple reasons. 

1) I have done what I said I would do, holding my self accountable, and am back on my low carb eating plan, easily transitioning back to eating my yummy low carb food options regularly.

Again I found it to be a fairly easy transition back onto my low carb options.

2) I am seeing the immediate results and dropping the "weight" or water gain , or whatever that occurred over break. 

This ALONE is such a huge accomplishment and relief compared to my previous years of trying, pleading, begging, praying, starving, even obsessing over the ability to manage or have any form of control over my destination on the scale. 

I have implemented what has worked well for me during this 20 month journey, and again I am seeing results! More than proving this to be a good plan for me to follow.

Yeah me! 

3) I am motivated for the spring, beginning of nice change in weather here in the midwest and adding the movement and exercise back into the mix.

I am keeping track of my steps on fit bit and like aiming for the 10,000 steps suggested for daily movement. Getting that consistent while working throughout the week, and adding weight training or running into the mix will help lean, sculpt, and further advance my transition.


YEAH ME!!!

Saturday, April 11, 2015

How to get "back up on the horse" with my Low Carb Living after vacation !

Upon returning home, I step on the scale.

*SIGH*

Proud of myself for the scrambled eggs that I ate each morning, the at home coffee with heavy cream & Splenda that we made, the protein options and veggies we focused the evening meals around.

Thrilled for the 10,000 steps = 5 + miles a day the hubs and I did on the beach together. Not to mention the 20,000 steps for the first 2 days to kick off the vaca at the theme park.

Beyond happy I had to get new swim suits as mine were literally too BIG!

We had a great 10 days, very long and extended quality family time, and crossed off a mile stone bucket list item with the M-O-U-S-E.

When we go on winter vacation snow skiing, I maintain a 10,000 step according to the Fitbit. I don't have as much control of the food as it is family style with 16 + people, but figure I am SKIING for 6-8 hours a day, so let it go. These last 2 years I have either lost or maintained.

Let it go and move it on forward. 

I need to do that today.

I gained weight over vacation.

(Like.... 10 lbs which seems REALLY excessive to me.)

+/- 2 to 4 and I would have been like, yeah, that makes sense, plus I am probably still a little dehydrated and swollen from the flight. :)

The wine in the evenings to celebrate each sunset, the couple of Reeces peanut butter eggs the fam had for Easter, the coke (full leaded) over ice I had in the middle of the heat of the day. I thought it would negate itself like when skiing with all the walking.

*inhale...exhale*

Let it go and move it on forward. 

Woke up and had my protein shake. yum. Have a real Starbucks coffee with cream. YUM.

Going to keep up the walking.

Going to add in the weight training and additional movement.

Going to get back onto the "PULLED IN REINS program" that provided me with a great success from Thanksgiving through March and ultimately -#65 throughout these last 18 months. I obviously have huge sensitivity to sugar and carb so therefore need to maintain this low carb lifestyle that I feel good doing.

I will be back to where I was and actually continue to go beyond.

It is part of the process.

The biggest part of the transformation, mentally, is letting go of the all or nothing, good-vs- bad, black or white thinking.

Let it go and move it on forward. 

In life there will be ebbs and flows, there will be ups and downs, and then you have them, you have to get back up, dust yourself off and get back up on the horse.

Vacation was amazing. Lifelong memories made and fun had by all.

Vacation is over. 

Giddy up.

Wednesday, April 8, 2015

How do you stay "on plan" doing Low carb and Adkins while on vacation ?!

SPRING BREAK ! YEAH!!!

I NEEDED this time for myself, for my family, and a total recharge.

I am in my reflective place on the beach as mentioned in an earlier post.

It is here, 3 years ago, I said I would not return to the land of sand and surf in this size body again and I kept my promise to myself as a year ago, I was 25# lighter, in a bikini again, still far from goal, but on the right path.

This year, I even surprised myself. Less #65 now, I know I've come a long way…you GET it, but then your mind plays tricks on you. You don't think it has been THAT significant.

I've had pants taken in and even passed them along to a friend on the same journey. I luckily tried on shorts prior to leaving and they fell off me (!), dug through drawers of my "skinny" shorts and they now fit, so why did I think my swim suits would fit ??? Dunno, just grabbed them and packed them.

We arrived in FLA and first day I put on a suit… uh oh. The bottoms were like a large diaper and falling off me. (yippee!) Hubs said I needed to go to the surf shop and get some new suits! I treated myself to 3 new ones, cool ones too, but figured I'd live in them throughout the summer too, so I splurged a little.

I am a snow skiers and water skier. I really love both… a lot.

I dream of a "retirement" where I can snow ski throughout the winter and then thaw out in Fla for a few weeks early spring prior to returning home for the beautiful spring and summer seasons. There… I put it out in the universe.

When vacationing, or away from home, food becomes an issue. Partially, due to my son's severe food allergy. We have to be prepared and proactive that he has something that can pack easily, will provide him with ample nourishment, and easily accessible. The same is true for staying on a plan. For him, it has to be 100% on or we end up with the Epi pen. With me, I decide that the 80/20 rule of attempting to make my best decisions to stay on plan while on vacation is the best I can do, and it is only for a week, and allowing myself the "vacation" from being completely on plan is OK.

I'll get back on when we are home and can better manage the routine.

So while away… my days look like this:

Coffee, 3 splenda and heavy whipping cream. (There is not a Starbucks within 25 miles of the island)
Bacon or sausage
Scrambled eggs

*Occasional-Full-Leaded-Classic-Coke. Over ice. YUM (I prefer this to an alcoholic drink.)

Lunch has been turkey and cheese roll ups, leftover steak, chicken salad, chicken, or fish. yesterday in a flour tortilla. (remembering the 80/20)

Dinner has been more like our usual focus on the protein, veggie although a little low on seasonings as I was not going to supply us with expensive seasoning jars. Will remember that to pack next year.

This year, the family did our first jaunt to Disney (WOW.) for the first 2 days of the vacation.

It was a fun filled, memory maker for sure, and we plowed right through the strollers, people carts and HUGE record breaking crowds on a death march pace. The fit bit said we did 20,000 steps on Monday and 19,000 on Tuesday for a total of 10 miles MON and 9 miles TUES. My battery was dying and it is the only cord I forgot, so when we stopped to stock for food at Sam's for the beach,  I bought the hubs a fit bit gift. :)

We have maintained 10,000 steps the rest of the week doing beach walks, so I am hoping when I get home, that the movement will make up for the 20 part of the 80/20, and I will have at least maintained while on vaca.

Like the renewal and real loss I created by focusing on Phase One again between Thanksgiving and February, I am ready to embark on another, pulling in the reins and striving for added weight lifting, cardio sessions, even if it is walking, and get toned up ready for Summer !!!