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Posts Tagged ‘fitness’

It’s Hump Day, dear reader! I want to share an update with you about the current exercise program that I started last week, what I eat in a day, and a new recipe I tried this morning. Currently, I am on Week 2 of 4 Weeks for Every Body. According to the workout calendar, today is a REST day; however, since I have a busy weekend ahead of me, I opted to complete Workout #3 this morning and plan to complete Workout #4 tomorrow morning. This leaves Friday-Sunday for either walking/biking or resting. I will walk or bike at least two of those three days.

Overall, I like the exercise program and most of the exercises. At first, I did not think I would like incorporating the core ball, but I actually like it. Each week there are 3 days that include a total-body workout, targeting different muscle groups (2 days-upper body and 1 day-lower body). A 4th day is cardio, but weights and the core ball are still a part of the total-body workout. The exercises are challenging, but totally doable. My only complaint with the program is the pacing. Sometimes, the instructor goes a little too fast between exercises which is fine if you are not going from a floor exercise to a standing exercise or vice versa.

My last weigh-in was Monday morning at 153.5 pounds. I have not lost any additional weight since 28 September; so my overall weight loss remains at 8.5 pounds since 01 June. I am basically maintaining my weight. Be that as it may, I am making strides in building up my strength. I feel terrific overall because I am eating better, sleeping better, and exercising better. Eating clean coupled with intermittent fasting is working well for me. With that being said, I did splurge a little on Saturday. I drank a beer at Gnarly Barley’s Ocktoberfest mid-day on Saturday. Then later that evening, I had two hotdogs (on buns) with chili, some Cheetos, a 12 ounce Sprite, and a Hocus Pocus cocktail. However, I did eat clean for breakfast (Burner Smoothie) and lunch (Salad with Shrimp).

Speaking of eating clean, I thought I would share with you what I eat in a day. I documented with photos this past Monday. I ate breakfast, lunch, dinner, one snack (can have up to 3 per day), plus drank two cups of coffee (morning/afternoon) and plenty of water. Clean & Lean is about eating 30 clean foods for 30 days. Therefore, these 30 foods are basically assigned and repeated throughout the daily menus for the month.

I do not like to cook. When I have to cook, it is simple and requires minimal ingredients. I use olive oil spray to cook my eggs and anything I fix in the air fryer. My husband is a sweetheart and will grill whatever I may need for the week, which for this week was turkey burgers. He also made a crock pot of red beans which I can eat on this plan. Although, I cheat a little when I eat the sausage he puts in the beans. I will eat brown rice with my beans if I choose beans for lunch, but I will eat beans with no rice if I have it for dinner.

Even though, I am not a fan of cooking, I do like trying new recipes if they are easy and do not require lots of complicated ingredients. Son #1 and I tried Pumpkin Overnight Oats this morning. We have never fixed overnight oats before, but after watching Michelle on Pocketful of Primary prepare them, I figured I could handle it.

My friend Rita, who lives in the UK, suggested I share some recipes. So, I am including Michelle’s recipe. Last night, I filled two mason jars (one for me & one for Barry, Jr.) with the following ingredients:

  • 1/2 cup Old-Fashioned Rolled Oats (NOT quick 1-minute oats)
  • 1 scoop of vanilla protein powder
  • 50 grams of pumpkin
  • 3-5 ounces of Almond Milk
  • Cinnamon (optional)

I put all of the dry ingredients in the jar first, added the Almond Milk, stirred everything together, and sprinkled cinnamon on top. I capped the jars and stuck them in the refrigerator. I am going to be honest, dear reader. I was a little nervous about trying these overnight oats this morning, especially since they were going to be cold. I love hot oatmeal! Is it possible for me to love cold oatmeal?

Goodness! The answer is YES. Both my son and I thought the overnight oats were delicious. Fixing oatmeal this way is a game changer for me because it is quick, easy, requires minimal ingrediants, and the flavor possibilities are endless. I plan to make them again tonight; however, I will use 2% milk and see what happens. Sometimes, we do not have Almond Milk on hand, so I want to make sure I have another option. Honestly, I even think water can be used as the liquid ingredient. I use water when I cook oatmeal.

Admittedly, getting back in shape can be arduous, but when you discover the right workouts tailored to your needs and healthy foods (appetizing, available, and affordable) that can be easily prepared, the health and wellness journey is actually quite enjoyable. If you are fortunate enough to also have a support system of family and friends cheering you on along the way, the journey is exponentially better. Have you ever tried overnight oats, dear reader? If so, please share what you put in your jars. Happiness!

“Take care of your body. It’s the only place you have to live in.” Jim Rohn

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Happy Wednesday, dear reader! I finally have a moment to catch my breath after having a busy September. During this month, I took a break from Beachbody on Demand, walked when I could fit it into my schedule, and ate clean about 80% of the time. I did not do any DVD workouts.

This past Monday, I started Round 2 of Clean & Lean. I will follow the clean eating guidelines as closely as possible. In addition, I started a new exercise program on Beachbody on Demand called 4 Weeks for Every Body taught by Autumn Calabrese. Each week consists of four workouts with three rest days. Today is a rest day, but I will walk after dinner for at least 30 minutes. And, I plan to walk or ride my bike the other two days. Yesterday’s leg workout was so tough that my legs felt rubbery afterwards. Terrific workout!

I weighed in this morning at 153.5 pounds. I have lost 1/2 of a pound since 31 August with an overall weight loss of 8.5 pounds since 01 June. I have basically been maintaining my weight the last few weeks. Personally, I think intermittent fasting along with staying away from soda, fried foods, and added sugar helped me maintain. When I do indulge, it is in moderation. I choose the treat for one meal or snack instead of an all day affair. I would love to see 149 pounds by the end of the 30 days.

Since cooler weather arrived this week, it finally feels like autumn. Cooler weather makes it more comfortable to walk outside, and I can fit it in my schedule earlier in the day. As always, dear reader, I am excited to see what I can accomplish in the next few weeks concerning my health and well-being. What are you doing to improve your health? Happiness!

“Food can be fun and exciting, but never forget that it’s your body’s most important fuel.” ~ Ian K. Smith, M.D.

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Happy Hump Day, dear reader! I officially completed Clean & Lean yesterday. Overall, I am satisfied with the results of this month-long challenge. I like intermittent fasting, and the 14:10 TRF (time restricted feeding) schedule works well for me.

As I mentioned in my last post at the start of this program, I did not use the Workout Plans in the book. There is absolutely nothing wrong with the fitness portion of the plan. I knew I could not commit to the step count (walking) or the staircases (no access) during the month of August. As for the exercises, I used Beachbody on Demand (4-week program called Start Losing with Jen Widerstrom) and walked most evenings after dinner (at least 20 minutes). Thankfully, I had started my BOD program in July because my life got a bit hectic between 19 August and 28 August (no workouts), and I was able to complete that fitness program which I enjoyed.

While I did not strictly follow the book’s eating plan, I followed the Clean & Lean guidelines as closely as possible. I drank plenty of water but no alcohol. I ate as many of the 30 clean foods as possible. I stayed away from fried foods, artificial sweetners, and MSG. I limited added sugar, soda, condiments, processed foods, and white flour. We celebrated Andrew’s birthday, so there was cake and ice cream. I have been eating fruits and veggies, but could be eating more of both on a daily basis. I am eating a moderate amount of dairy and taking my daily vitamins.

I weighed in this morning at 154 pounds. I have lost three additional pounds since 03 August with an overall weight loss of 8 pounds since 01 June. Considering how busy I have been lately, I am pleased with my results.

With all of that being said, I have PLENTY of room for improvement. I am the worst when it comes to time management. I am terrible at meal prepping even though I know it is effective. I overextend myself because I want to be involved in everything. And, I do not sleep well which I think is tied to menapause. I love a good routine if I can stick to one; however, throw one monkey wrench into my routine, and it all falls apart. Then, I get down on myself which causes me to shut down, and then I procrastinate like a rock star.

So, what’s the next step? At this moment, my plan is to not start any new fitness programs on BOD. A holiday weekend is approaching with Barry starting vacation this Friday. We have plans to do a bunch of tasks around the house. The weekend after, I go into dinner theatre mode for an entire week because I got a role in Murder! At the Disco at the Columbia Theatre. In addition, I have all my reading projects for the month, my weekly improv class, and I am supposed to be launching my YouTube channel in September. Presently, I do not want to start anything new or add anything more to my already overflowing plate. Therefore, my plan for the next 30 days is to continue following the Clean & Lean guidelines and exercising (walking and DVD workouts) daily.

Before bidding you farewell, dear reader, I want to share the results of my nerve test and update you on my hands and wrists. Good news! I have NO nerve damage. My right wrist is feeling much better; however, I am tentative with how I use it, especially with lifting things (or Tooty) and doing certain exercises. I think a combination of meds, exercising, and adjusting my sleep position has helped with the numbness in my fingers. Hopefully, I am turning a corner with this issue. I am ready to move on and jumped into September with both feet. Happiness!

“Regardless of what you accomplish, always consider yourself a work in progress, for this humility will allow you to accomplish even more.” ~ Ian K. Smith, M. D.

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Happy Wednesday, dear reader! It is time for me to finally lean into Clean & Lean by Dr. Ian K. Smith. I actually started the 30-day plan on Monday of this week, and it is going well so far. My health and fitness journey actually started back in June; however, I am taking small but intentional steps to ultimately reclaim a healthier version of myself once and for all. As I told Simon, mon frere, “I have a date with Europe.” I want to be healthy and physically in shape to acquire the most out of traveling to all of the places included on my List of 100 Dreams. I experienced a taste of exploration when Andrew and I visited New York City in June. We walked everywhere, and it was exhilarating for me. Of course, I love walking! Honestly, it is not only just about traveling, but also being healthier in general and feeling good about myself. When I am eating healthy and exercising regularly, I have more confidence and energy which benefit me in every area of my life.

The foundation of this program is based on the Clean 20 eating plan with 10 additional clean and lean foods along with intermittent fasting and exercise. For intermittent fasting, I have chosen the 14:10 TRF (time restricted feeding) schedule. Some of the components I really like that Smith provides in his programs are the daily meal and snack suggestions, health-related information, encouragement, recipes, and a great deal of flexibility. Planning and preparation are the key to success on any program. As with his other plans, there are clean eating guidelines.

Clean Eating Guidelines

  • Drink lots of water.
  • Drink only freshly squeezed juice.
  • Eat plenty of fruits and veggies.
  • Eat dairy foods.
  • Try canned and frozen options (packaged in water/natural juices).
  • Focus on the 30 clean foods.
  • No alcohol
  • No soda (regular of diet)
  • No added sugar
  • No artificial sweeteners
  • No MSG
  • No fried foods
  • No white flour
  • No mayo, ketchup, salsa – unless homemade (there are clean versions in the grocery store)
  • No salad dressings loaded with sugar

Regarding the fitness element of the plan, I am not using the exercises in the book. There is absolutely nothing wrong with the fitness portion of the plan; however, I will be using Beachbody on Demand (subscribed for one year) or my own fitness DVDs for workouts. In addition, I am walking every evening after dinner (at least 20 minutes). I am currently on the second week of a 4-week program called Start Losing with Jen Widerstrom. It is a low-impact beginner program that focuses on cardio and strength training. It is fantastic, and I love the instructor!

I mentioned in my last post that I am having an issue with my right wrist (tendonitis) and both my hands. I saw my orthopedic last Friday, and opted to get another cortisone shot in my wrist (last shot – 02 November). It has given me some relief. My hands are a different matter and started bothering me at the end of May. Many mornings, I wake up with numb hands. Once I get out of bed and flex them, the numbness goes away pretty quickly. It is annoying and a bit concerning. I think it is related to the position of my hands/arms while sleeping. Somehow, I am pressing on a nerve and cutting off circulation to my hands. What the heck! Truthfully, I really do not know the cause; it is just my theory. I have been trying to sleep with my arms by my side which seems to help; however, it is not the most comfortable. Needless to say, I am scheduled to have an unpleasant nerve test done next Wednesday. I appreciate any prayers and positive thoughts that you can send my way, dear reader, that it is not anything more serious than “at 53 years old, I cannot sleep correctly.”

Before wrapping up, I have to share that I weighed in this morning at 157 pounds. I have lost two pounds since Monday with an overall weight loss of 5 pounds since 01 June. I know the workouts are helping because my balance is improving, and I am feeling more elongated when walking which means my core is getting stronger. I still need to drink more water. I want to develop a better schedule for my workouts. Time tracking is in my near future. HA! In the meantime, I need to keep high 5ing myself and showing up. Happiness!

“While tangible goals such as weight loss, muscle strengthening, and body sculpting are important, so is the goal of making sustainable lifestyle changes that will keep you feeling healthy and fit.” ~ Ian K. Smith, M. D.

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Howdy, dear reader! It has been a hot minute since I have updated you on where I am on my healthy lifestyle journey. Back in June, I decided to do a round of The Clean 20 to start cleaning up my diet and walking again on a daily basis. I had joined Beachbody on Demand, had my colonoscopy, and felt good about starting over on a journey to take back my health. Fast forward 20 days, and I had not done one Beachbody on Demand workout, drank enough water, or walked daily. It is not to say that I was not successful in the intention that I had set for myself; I just took baby steps instead of strides. For me, starting anything is hard, but starting over is so much harder. If you have read my blog for some time, you know I have already been down this path several times.

Well, I am here to tell you, I FINALLY did a workout on Beachbody on Demand. Not only did I do a workout, I completed the whole 7-day Clean Week program. Yes, you read that correctly. Last Monday, I laced up my tennis shoes, showed up in my living room, turned on my television, pulled up Day 1 of the program, and worked out. Even though it is a beginner program, it was not easy. However, I did my best on Monday and every day afterwards. Progressing through the week, the workouts got a bit easier. My body said, “Hey, I remember how to do squats!”

Clean Week Program

  • Day 1: Core Function
  • Day 2: Cardio
  • Day 3: Strength
  • Day 4: Active Flex
  • Day 5: Core Function
  • Day 6: Cardio
  • Day 7: Strength

Clean Week was the perfect program to kick-start my fitness habit. Each circuit-style workout is only 30 minutes and includes a warm up and cool down. Minimal equipment is needed, and I can work out in the comfort of my own home. The only obstacle I encountered was with the floor exercises that required me to put any pressure on my wrists, so I modified or substituted those exercises. I am having trouble with my right wrist again and with both hands. I do have an appointment with my orthopedic this Friday to address the issue.

Out of curiosity, I weighed myself on Monday, 18 July and was 159.5 pounds. I had not gained or lost any weight since 22 June. I have been eating clean as much as possible with an occasional treat from time to time. I did weigh myself this morning since I was updating you, dear reader, and I am 159 pounds. HA! I am 1/2 of a pound lighter! Thanks, Kathryn Huggett, for convincing me to join Beachbody on Demand!

So, what’s next? On Monday of this week, I started a new 4-week fitness program on Beachbody on Demand called Start Losing with Jen Widerstrom. So far, I am loving it. It is a low-impact beginner program that focuses on cardio and strength training. The circuit-style workouts run anywhere between 33-42 minutes, including a warm-up and cool down. Also starting this week, I added a daily walk (at least 20 minutes) in the evenings after dinner. As for my nutrition goals, I will FINALLY be starting Clean & Lean by Dr. Ian K. Smith on Monday, 01 August. It is a 30-day program that blends the Clean 20 guidelines with intermittent fasting. My fitness and nutrition plan is in place, dear reader. Happiness!

“Starting over can be challenging, but also it can be a great opportunity to do things differently.” ~ Catherine Pulsifer 

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June 2020 CalendarToday is the first day of June, and it falls on a Monday. What do I like about that fact? For me and my personality, I like to start a new fitness/diet routine on a Monday. I like the fact that it is a brand new month, a blank slate, which makes it mentally great for me to keep track of my progress. And, my summer break officially begins today. This summer I want to settle into a routine that encompasses several goals that I have set for myself. I am ready to make changes in different areas of my life which I have been ready to make for some time. Some changes have already been put into motion, some need action steps to set changes into motion while other changes need more time to come to fruition. Basically, I want to reboot some old routines and establish some new ones.

First order of business is rebooting my diet routine. Dear readers, I fell off the wagon hard during the mandated stay-at-home period due to COVID-19. I am an emotional eater and addicted to sugar. Therefore, it is no huge surprise that I ate my feelings of uncertainty, anxiety, and restlessness throughout the last two months in lockdown, and many of my food choices contained sugar. I lost 13.5 pounds before the new year and have gained 10 pounds back. Today, I weighed in at 159 pounds. It is what it is, and I do NOT plan to cry about it, dwell on it, or shame myself.

What is the goal? My goal is to lose 20 pounds (#5 on my 20 for 2020) this year starting TODAY. What is the plan? Increase my water intake, complete The Clean 20 program, replace emotional eating, and rev up my fitness routine. Thankfully, I have been walking daily since March 23rd. I need to add some strength training, cardio workouts, more stretching, and eventually running to my exercise regimen.

Mind Over WeightI recently finished reading Mind Over Weight written by Dr. Ian K. Smith, who is the author of The Clean 20. It is a wonderful little book that gave me a much-needed pep talk. I will be referring to this book for motivation throughout my weight loss journey. It has some terrific questions to reflect upon, tips on curbing cravings, and suggestions on dealing with emotional eating. Journaling and tracking my progress is also part of the plan.

The excitement of a new beginning energizes me, dear reader. There are so many avenues that I want to traverse this summer, and I invite you to tag along. I can always use encouragement and support from you, my tribe, since my mind likes to play tricks on me, inviting doubt and fear to put up roadblocks. Any routines that you want to reboot this summer or new ones that you want to establish? If so, please share, and we can encourage each other. Happiness!

“A daily routine built on good habits and disciplines separates the most successful among us from everyone else. The routine is exceptionally powerful.” ~ Darren Hardy

 

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A few weeks ago, I received an unexpected gift in the mail. It was a postcard from a local health club offering two free memberships for one month. The offer seemed too good to be true. Curiously, I called the health club to see just what the “catch” was for this unbelievable offer. Surprisingly, there were NO strings attached, NO credit card numbers given, and NO contracts signed. My hubby, Andrew, and I were all given a one month pass for full access to the club. And, they included a pass for Barry, Jr. since he would be home on leave. What an awesome gift! We had been interested in joining this club ever since it opened a few years ago, so this was the perfect way to try it out.

Shortly after we received our passes, we received another unexpected gift in the mail from the health club. This time we received a credit card waiving the enrollment fee, as well as giving us the entire month of January free if we decided we would like to become full-time members of their club. Unlike our first gift, this one had strings attached; however, they weren’t unreasonable. We just had to decide if we wanted to become full-time members by the end of the year. Thankfully, we had a couple of weeks to make that decision.

Since then, Andrew and I have been using the free membership with much enthusiasm. He has been taking a Kid Fit class which is offered four days a week. He absolutely loves the class activities, as well as going to Kid’s Club afterwards. He is making new friends and getting fit at the same time. And, he has even had the opportunity to swim in the heated pool. I have taken a couple of Body Pump classes, run on the treadmill several times (either raining or too cold to run outside), and met with a personal trainer to talk about my fitness goals, learn some core exercises, and learn how to use some of the cardio machines besides the treadmill. I get two more sessions to learn about the weight machines and reevaluate my progress after six weeks. Andrew and I love it! So, we signed up on Sunday to become members for one year. Unfortunately, my hubby did not sign up with us. He hasn’t used his free pass since he received it. He tells me he will attempt to visit the club before his pass expires. The good news is he can join if he decides he loves it as much as Andrew and I do.

What a wonderful way for my family and I to end 2012 and begin the new year! And, what a terrific way for me to continue improving the health and fitness area of my life. However, I must confess I’ve allowed myself to be overly indulgent this Christmas season, somewhat lax on my exercise schedule, and have eaten more sugar than veggies lately. I’m WEAK when it comes to all the goodies you receive during the Christmas holidays! The silver lining….all the bad stuff will be out of my house and out of the church office by the end of this week. The dust will settle, rather the needle on the scale will swivel uncontrollably for a moment adjusting to my slight weight gain, and I WILL vow to redeem myself and get back on track. However, for the time being I cannot and will not get on that damn scale.

This has been a terrific year for me and my family. My hubby and I both got new jobs, we are all in good health, and we receive so much love and joy from our family and friends. We have been blessed in many, many ways. And while we did have to say good-bye to Ming, we are grateful and celebrate the nineteen years she was a part of our family. We continue to cherish those who are so special to us and look forward to a new year of possibilities. And, let me not forget my dear readers. YOU ARE AWESOME! Thank you for your support and encouragement. Wishing you much love, joy, and happiness! ~ Kat

“And now we welcome the new year, full of things that have never been.” ~Rainer Maria Rilke

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Yesterday was the big day! And, I missed the mark by one measly pound. Yep, I weighed in at 126 pounds.  I’m not going to beat myself up about it. I did my best considering my circumstances the last couple of weeks. Ming was the priority. I may not have exercised every day; however, I stayed on track with my running/walking and managed four days of cardio. I’ll get back on track with my strength training this week.

 My new challenge:  How many days will it actually take me to lose this one pound? I plan to weigh myself every morning until I weigh 125 pounds. I start tomorrow, Tuesday 4 December. Let’s have fun and turn this into a contest. Leave me a comment on my blog with the number of days you think it will take me to lose one pound. It will ONLY count if you leave the number of days on my blog. The person who guesses the number or is closest to the number wins a prize.   

I’ve added something new to my pantry:  Kashi Go Lean Crunch! Cereal (1 Cup contains 3g fat; 190 calories; 13g sugar; 9g protein; 8g fiber). I eat it with Almond Milk: Silk PureAlmond Original (1 Cup contains 2.5g fat; 60 calories; 7g sugar; 1g protein; 1g fiber). You can cut out 7g of sugar by getting the unsweetened Almond Milk.

So, as the week progresses indulge in a little relaxation. Take a bubble bath, read a book, listen to some fabulous music, take a stroll, etc. Enjoy whatever makes you happy and brings you joy. Life is meant to be lived. Happiness!

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.” ~ Randy Pausch, The Last Lecture

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I cannot believe it has been two weeks since my last post. I’ve been extremely busy trying to balance my home life with my new job. Folks, I’m basically treading water. I’m doing what needs to be done each day; however, I haven’t quite gotten into a routine, yet. Thankfully, I do not have to bring any work home with me. Despite the discombobulation, I’m happy. And, grateful! I have a job, and I have a job I really enjoy. Eventually (I hope), my life will fall more into a routine. I just feel like I’m running out of time each and every day, and I cannot accomplish everything I need to do. 

My theory as to why I am struggling with time, or lack of time seems to revolve around the time change, as well as the cold weather. Before daylights savings time ended and it turned cold, I got up at 4AM. This allowed me to exercise and get a big jump on the day and all the day had to offer. Generally, I went to bed between 9PM and 10PM. All was well with the world. Unfortunately for me, this is no longer the case. I’ve been exercising in the afternoons now because I cannot get out the bed, and I refuse to run in the dark when it’s cold. I confess…I’m a wuss. Saturday, I waited until 12:30PM to go for my run. The day was absolutely gorgeous and the temperature was perfect. During the week, I have to rush to get home and run before it gets dark, take care of pets, take care of Andrew and Andrew-related stuff, eat dinner, take care of household obligations, etc. I find that by 8:30PM, I’m ready for bed. Literally, I’m falling asleep doing stuff. I find myself sleeping more. I attribute this to it getting dark early and the cold weather. All I want to do when it gets dark in the evening is hibernate. Maybe, I’m part bear. When I get home at 4:30PM and go to bed at 8:30PM, I’m not getting everything done.

The good news….it’s okay. I just have to be more creative with my time and prioritize. I refuse to use my new job or the time change as an excuse not to exercise, not to get together with family and friends, not to watch The Walking Dead (although I did fall asleep in the last few minutes of Talking Dead). I could have skipped lunch with one of my dearest friends yesterday and missed out on great conversation, as well as eating squid steak (amazing) and sushi; and stayed home to clean my house. However, the time with my friend was more important to me. I don’t want to take my family and friends for granted. Eventually, my house WILL get cleaned (family arrives on Wednesday…amazing how fast you can clean your house when you have company coming to spend the holiday with you.) I took today as my REST day so I could write this blog post. All is well with the world. The key is to stay PRESENT and enjoy the moment.

I’m getting close to achieving my weight loss goal. Last week, I weighed in at 128 pounds. Yesterday, I weighed in at 127.5 pounds. I have two more weeks to meet my goal of 125 pounds. I’m hoping I can do it. I had an endoscope done on Friday. My last endoscope was four years ago. My gastrointestinal doctor wants to see about taking me off the reflux medicine. My esophagus, stomach, and duodenum were normal. Biopsies were taken from all three areas. I should have the results in about fourteen days. She discovered a small hiatus hernia. I have to continue my medication until I see her in two months. She will prescribe a program to wean me off the meds to prevent rebound reflux. If all goes as planned, I can wait five years to repeat the upper endoscopy. Getting off the medication and preventing reflux is one of the factors to why I lost weight. I dislike taking medication, and I dislike the effects of reflux even more.

My dear readers I must bid you adieu until next time. Thanksgiving is in a couple of days. Let the upcoming holiday inspire you to see the blessings you are given everyday. Happiness!

“Excellence is an art won by training and habituation. We are what we repeatedly do. Excellence, then, is not an action but a habit.” ~ Aristotle

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Well, folks, the week escaped me and I have no idea where it went and why it went by so quickly. However, I did not have the opportunity to update what has been happening with me on my weight loss journey. Unfortunately, I have been a bit of a CrankyPants this week and personally, I feel I have good reason. Last week, I finally reached my running goal of running for a solid 30 minutes. I ran Monday morning with no issues. I ran Wednesday morning with no real issues (little tenderness in right shin). I iced the area and took some Aleve. I ran Friday afternoon, but later that evening I developed a real issue or rather the onset of an injury. Shinsplits! Oooh, I was so mad. I try very hard to prevent injury. But, I’m stubborn and I like to run, so I had been adding that extra run/walk on Sundays. I think it finally caught up with me.

According to an article I read in Runner’s World, one physical therapist believes that every runner has an injury threshold. And, I’m beginning to believe this is true. Running experts acknowledged this problem a long time ago, hence the  10-percent rule. However, a 10-percent increase may even be too much for some runners. And, I believe I am one of those runners. Even though I increased modestly each week, it was obviously too much too soon. Luckily on Saturday night, I saw my friend who is a physical therapist. She gave me some tips (massage, stretches, advice) to get me back on the road. She told me I would probably be okay running again on Tuesday, but cutting back to walking/running for a bit and build back up to 30 minutes. My BFF from 3rd Grade also lent me a pair of black knee-high compression socks. I decided to err on the side of caution and did NOT run ALL week, thus causing me to be CrankyPants. You must understand, I look forward to my runs. They make me happy. My best time to think and problem-solve is during my runs. Although I did take three REST days this week, I did continue to strength train, stretch, and ride my bike. The tenderness is gone and hopefully, for good. I just have to view this as a minor setback.

So…what is my plan? I am no longer walking/running on Sundays. I’ll either just ride my bike or walk on the treadmill. I will run 3 days a week, but cut back to the following schedule: Walk 10 minutes, run 6 minutes. Walk 4 minutes, run 6 minutes (repeat twice). I may not really need to cut back that much; however, I want to run and I would rather build back up slowly than get injured again. Instead of increasing my running by three minutes each week, I plan to increase by one minute. In addition, I will have to include at least one REST day each week. And, I may try to run with the compression socks.

As for my weigh-in on Sunday, October 21st, I weighed 130.5 pounds. I lost 2 more pounds, which means I have 5.5 pounds to go to reach my weight loss goal. I have five more weeks left of keeping my food journal. It would be nice if I could reach my goal within these five remaining weeks. It will also be my five month mark of eating clean.

Until next time, enjoy the blessings of your day and do your best. Happiness!

“When suddenly you seem to lose all you thought you had gained, do not despair. You must expect setbacks and regressions. Don’t say to yourself “All is lost. I have to start all over again.” This is not true. What you have gained you have gained….When you return to the road, you return to the place where you left it, not to where you started.” ~ Henri J.M. Nouwen, The Inner Voice of Love

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