The Crucial Point

Hi all!

There are a few things I want to talk about in this post. I’ve been really focusing on making my work outs consistent and building a habit of it.

…And I think I’ve finally got it!

It is March 17th and I have successfully worked out since January 8 except for 1 week when I got sick.

It was only a few weeks ago that I’ve really started to focus on weight lifting. I never thought I would be that person. Ever. But I gotta tell you, I am hooked. Maybe it’s the newbie gains, I don’t know, but I’ll take it! I’m all about the squats, deadlifts, and bench presses. I am killing the squats and deadlifts. The bench pressing is a little slow gaining, just because I don’t want to hurt myself and I don’t have a spotter (nor do I want one…), but I will get there. My husband is thinking about joining the gym again, so he can be my spotter!

I was always a cardio person (in retrospect, I really hate myself for wasting all this time!) but now cardio is an afterthought. I still do it everyday, but only to help with my soreness and to increase my calorie deficit. I have a pretty solid regimen going on, I think. I just have to keep going and break through that wall!

I am at the crucial point where I could quit or keep going. There a days when I want to quit just because I feel like I’m not seeing results fast enough, but then I remember that this is the most important part of the journey. I think back to how much stronger I feel, and how much stronger I could get. Also, I want to get my metabolism in a good place.

I remember when I could barely even squat with a bare 45 lb barbell and now the 105 lb squat is starting to feel too easy. It’s an amazing feeling. And I have so much farther to go! I want to get past this point to the place where I’ve never been.

My exercise regimen looks like this:

Exercise Chart

This is just an example. My exercises vary somewhat, but I do try to focus more on compound exercises. If I’m really sore, I’ll try to just do some cardio and some light weights with a part that’s not sore.

Also, Mondays through Friday, I eat healthier and have lower carb meals. I allow myself a couple of cheat meals over the weekend. I am trying to use the 80/20 rule as a guideline: eating healthy 80% of the time.

I’m still ironing things out, but I think I’ve finally found something that works for me. It’s 6 months until my best friend’s wedding and it’s crunch time!

My next post will be an update about my progress with my body. Stay tuned!

 

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Things that Go Through My Mind at the Gym

I am overdue for a post, but I am not sorry because I have been making my workouts a priority!

I’ve successfully kept up my 5 day workouts for the past couple of weeks, and I am quite devoted. I even insisted on going to the gym after work on Valentine’s Day, so I could get my workout in. I just showered at the gym and went to dinner from there.

I’m done not making my health a priority. I deserve this and I know I can do it. I’m also practicing moderation with my diet. Letting myself enjoy certain things maybe once a week, but also keeping in mind to eat healthy a majority of the time.

I’ve been able to do about 2 days of strength training with at least 3 days of cardio. I think it’s really helping. My main exercises on strength is high bar squats and deadlifts, with various arm and core exercises. I am noticing steady weight loss and I can’t wait to see where I am in a few months!

Anyways, of course there are days when I just don’t want to work out. So what I do to avoid letting myself talk myself out of going to the gym is just driving to the gym right after work. I have to say it has been working. Once I’m there I just have to do it. Half the battle is taking away the decision making. I leave the house everyday with my gym bag in tow, and eliminate that effort needed to make a decision to either go or not go.

But it’s not to say I don’t struggle through my workouts some days. I literally have to take it minute by minute.

As I was doing a workout, I became aware of the type of thoughts I was having, and I thought it would be entertaining to write a post about it. So here are some of my thoughts from my workouts. I hope you find my struggle comedic. I did.

For a treadmill workout…

  1. Bitch took my treadmill.
  2. I guess this treadmill is fine… Not as close to the sanitary wipes but whatever…
  3. Okay, I get to walk for 5 minutes before I have to start running.
  4. Let’s get some Family Guy on the tv here…
  5. God this warm up is taking forever. How am I going to get through 40 minutes of this?
  6. Crap only 1 minute until I start running!
  7. Okay, here we go… it’s not too bad… Yeah, I can do this!
  8. Oh god I’m only 25 seconds in! I’m dying!
  9. Woo, I did it. Walk it off. Oh god only 40 seconds before I go again…
  10. OMG I have to go again. 
  11. I am dying.
  12. Last minute of running! Push through it! Then it’s just cool down.
  13. AHHHH….!
  14. COOL DOWN…
  15. I could go another 5 minutes… 
  16. Yes, I did it! That wasn’t so bad. I could do another half hour…
  17. That’s right, I’m a runner y’all. Watch out! 
  18. I don’t have to do this again until tomorrow.
  19. Thank. God. 

For strength training…

  1. Let’s find an area away from the muscle heads…
  2. Ugh, it’s crowded. Don’t make eye contact. Don’t make eye contact.
  3. Pretend like you know what you’re doing. 
  4. Of course you know what you’re doing!
  5. I don’t know what I’m doing. 
  6. Yes! The high bar area just opened up!
  7. Let me put on my pink weightlifting gloves on. Yeah, I’m badass. 
  8. Oh god, I look like such a dork. 
  9. Hey my butt looks pretty good in that mirror…
  10. Okay, I’m ready to go!
  11. Where are the 15 pound barbell plates?
  12. HA 45 pound barbell plates? 
  13. Oh the huge stack of 45 pounds is blocking the small stack of 15 pounders…
  14. Boom. Squat like a beast.
  15. 45 pound bar plus 15 plus 15. Squatting 75? That’s not peanuts… 
  16. 4 more sets of these? I can do this.
  17. I can’t do this.
  18. Let’s do this.
  19. I did it! I could do another set…
  20. On to the deadlifts. PHEW.

I will keep you posted on my progress! Thanks for stopping by!

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Bad Food, Bad Mood: Getting Back on Track

Finally, I’m back! I’ve been in a funk lately and I know I really need to get back on track. I was feeling down, tired and moody, probably because of all the junk I’ve been eating. It’s a vicious cycle. What I eat makes me tired, and when I’m tired, I go for what’s convenient (and probably not so healthy), and on and on it goes.

I suppose it’s all part of the journey. There are triumphs and there are struggles. Blah blah blah. So I’m acknowledging this problem and correcting it. Now.

I’ve noticed that I’ve been moodier than usual and very irritable, and I know it’s because of the type of nutrition I’m providing my body. I am a believer that there is a major link between what you put in your body and how it affects your mental health. I believe nutrition is the nature’s medicine. But you have to care and you have to have control. And you have to care TO have control. It’s a constant effort with no time limit.

Ever since I returned from my travels, I’ve pretty much fallen off the wagon with my diet. Coming back after a couple of weeks, I feel out of my element and disoriented for a while. It takes a bit for me to get back to normal. Getting over jet lag is a major drag in itself, but I also came home with a suitcase full of dirty clothes and to a messy apartment. The fridge was empty with a few containers of old food. I just don’t have the energy to get the laundry done, go grocery shopping, and prep food for the week. Knowing I have all these things to do, I want to do it even less. I felt like I needed another vacation. Sad, I know. I suck at being an adult. Anyways, I felt off for a while. As a result, I don’t prep as well as I should and I go to work with no lunch and wrinkly clothes. I try to be easier on myself during this adjustment period, maybe too easy, and allow myself to buy breakfast and lunch, and maybe some snacks from the vending machine. It’s a very slippery slope. And before I know it, a couple of weeks has gone by and nothing has really changed… And enough is enough. So it’s time to get back to it.

I’ve been struggling to get back the motivation and determination. It does not help that it’s getting colder and all I want to do is cuddle up on the couch with a big bowl of candy and watch Hocus Pocus. I do like the cold to an extent, but it definitely does not help with getting back the motivation to go to the gym.

So instead, my focus goes to getting back to eating healthy. I’ll work in the gym later. I started cutting back on sugar yesterday. It’s ridiculous how much of a difference it makes with my hunger and cravings when I choose not to eat white starches and sugary junk.

Yesterday was only the second day, but I could feel that my cravings for junk had diminished significantly. I had a smaller craving, but it was much easier to handle. I didn’t feel the need to snack so much. I was satisfied with my lunch of curry chicken with vegetables. I also did not have the usual mid-afternoon crash.

There was a work thing today and I may have allowed myself to indulge in a cupcake…, but I made a pretty healthy dinner: a taco salad with ground beef, pico de gallo, guacomole, beans, cheese, sour cream, and lettuce. I don’t think I could ever cut out dairy but I can do without the rice. Very delicious and satisfying.

After going through this cycle again, I realize how detrimental emotional eating can be, and how badly it still affects me. Once I allow food to provide me comfort, it’s difficult to break up this unhealthy relationship. But I need to remember how I feel when I put the right things in my body. I feel better and I feel in control, and even a little more confident because I am doing something that is good for me. The losing weight part is not so bad either.

And so the journey continues…

To keep the body in good health is a duty… Otherwise we shall not be able to keep our mind strong and clear. -Buddha

Week 8: Sometimes Being Healthy Just Sucks

This week, I was having one of those days where I just hated life. It was hard to get out of bed and I just wanted to hide away from the world. My limbs felt heavy and I just wanted to stuff my face with fries, pizza, and ice cream.

These days, I realize, are the true test of my character and whether I care enough about myself to make the right decision. This is when it is the most important to stay positive and stay rational. I knew being healthy was never going to be easy. It may get easier at times, but getting through it when you are feeling down in the dumps is true triumph.

It's easier to stick to your goals with a positive attitude and when you're feeling happy but when you're having a bad day, Life just says, HA! Good luck! But if you get through it anyways entirely intact, then you have won and you are that much stronger. Or at least that's what I'd like to think.

I had to buy lunch the other day at work and the special they were serving in the cafeteria was turkey leg with waffle fries. These were fair/carnival size turkey legs with a big heaping serving of waffle fries. I saw this, and I immediately thought "Being healthy sucks!".

I let myself curse healthy food and died a little inside as I asked for the chicken, asparagus and green beans instead. Can I get a standing ovation, please?

I believe strongly that a healthy lifestyle is the seed that allows your life to flourish, but the act of being and staying healthy is a whole other thing. I'm NOT a health fanatic that loves everything healthy. I will make myself work out but some days I will still hate every minute of it… until it's over and then I'm happy that I pushed myself to do it.

I'm not saying all this to discourage those that want to take a healthier path, but I want you to know that I feel your pain! This is hard! But it's not always going to be hard. Anything worth having is never easy, is it? And sometimes, it just plain sucks. Everybody is enjoying a burger, while you're eating your salad. Your salad can be delicious, but it doesn't taste like a burger. I get it.

I made it through this week with no major casualties. I stuck to my healthy eating and worked out 4 out of the 5 days. And as a result, I am 2 lbs lighter and 1 inch smaller.

So yes this felt like a crappy week, but let's look at the bigger picture. The total weight I have lost is 12.6 lbs, and I am also down 2 inches from my hips, and 5 inches from my waist.

Here are my 5 things for this week:

1. Documenting my progress has really helped me see the bigger picture. It's satisfying to see a downward trend and that all my hard work really is paying off. Especially when I'm feeling like crap.File Jul 29, 1 05 37 PM

2. I always thought my emotional intelligence was always very low, and I know emotion plays a huge role in my difficulties in accomplishing things. If I can get my emotions under control, achieving my goals becomes something that is much more attainable. I'll try to think of it as a muscle that just needs practice and training.
3. I bought a cute little black dress from Banana Republic for a mad deal a while ago and got it in a smaller size since I've been losing weight. I tried it on this week and it fit! It was a major confidence booster!
4. It is actually just easier to bring lunch now so I bring leftovers I can eat and that usually tastes pretty good. I also won't be tempted by the junk food in the cafeteria at work. Also, now that I do have a bit more energy, I can make healthier compliant dinners with leftovers to spare.
5. It is ridiculous how expensive salads are compared to sandwiches if you're eating out. Anywhere where I can get a decent salad, it's like $10 or more! Where as sandwiches average around $6, 7$. Like I said, being healthy just sucks sometimes, and expensive.

It's been a bumpy ride so far, but I am managing. Thanks for reading my vent session, but I hope you can get something out of it like I did.

On another note, happy 3 year anniversary to my amazing husband! I love you!

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Thanks for stopping by!

 

 

My Health Challenge: Friday Check-In

I weighed myself this morning and I am down another 2 lbs! I can’t believe it. I honestly didn’t think I’d lose anything this week; I had eaten a lot last weekend due to birthday celebrations. I still tried to stay away from high carbohydrate foods, but I did allow myself to cheat with some birthday cake and some chips and dip. Oh sweet taste of heaven.

But I guess it goes to show that you can still indulge without going overboard. I just need to learn some control or make modifications. I had some cravings, but I just kept thinking about my goal and was able to keep the monster at bay, for the most part. Then I made some keto cheesecake to satiate my sweet tooth.

Here are the 5 things I’ve noticed this week:

  1. Keto cheesecake is a great sugar fix when you need it. And it didn’t set me back! Aside from the indulgent birthday celebrations last weekend, I had a hankering for some cheesecake. My mom had also given me these delicious ripe mangos, so I decided to puree them up and add it to the cheese cream mix. I had read somewhere online that you can get your sugar fix by using sugar-free jello mix to make a no-bake cheesecake and it’s still keto-compliant. I knew the mangos would add some sugar and carbs, but oh well. I used almond flour and butter for the crust, and then mixed room temperature cream cheese with whipping cream, jello mix, and mangos. Then I put it in the fridge to set. It really hit the spot.
  2. FitBit challenges are awesome. How did I just discover this?! I’ve been in competition with one of my best friends, and it’s almost as if we’re hanging out. I also get very competitive so we’ve been fighting for first place for the most number of steps. It’s a lot of fun! I was even jogging in place in my office at work so I could catch up on the step count. Ha. Nobody saw me though. I think.
  3. I’m snoring less. Okay, this is super embarrassing, but if it gets a snort or laugh out of you, then I’m okay with it. I snore a lot. I’ve even snored myself awake a few times. My husband has caught me doing this. He laughs and I just go back to sleep. But sometimes my snoring gets so bad that he will sleep on the couch. I started this challenge a couple of weeks ago, and he hasn’t been to the couch once. Who knew a 5-10 lb weight loss would make such a difference? I thought snoring just ran in my family…
  4. I am definitely less tired. It’s little things I’ve noticed, like staying up a little later than usual and being more alert at work. I still wanted to take a nap today after work, though, but I think part of it was also mental fatigue.
  5. I will never love exercise. This pains me to say, but it’s true. I love the benefits of exercise and I want to be fit. But I admit, I will never love crazy high intensity exercise. I will do it. And I will be proud of myself if I do do it. But slow and steady is what is sustainable for me. I have to be honest with myself here. Otherwise, I’ll never be able to reach the healthy lifestyle I want. I just need to find the right one for me.

Kit Kat likes to run away with lettuce in her mouth and eat it.

Thanks for stopping by!

I’m still working on my nominations for the Sunshine Blogger Award. Stay tuned!

 

 

Health Challenge Update Week 3

It’s check-in day! I weighed myself this morning and I’m down 2 lbs from last week. I’ll take it! I also lost another inch from my waist. I didn’t work out as much as I wanted to this week, but I’ve been sticking to my diet plan, which is 80% of the battle, so I’m proud of myself.

I received a free candy bar at work yesterday and I resisted temptation! I gave it to my husband and when I saw him 5 minutes later, he’d already eaten it. Ha. Temptation annihilated. I was sad to see it go, though.

So what’s the total since I officially started 3 weeks ago? Here’s a snapshot:


That’s a total of 5.6 lbs. 😁

The five things I’ve learned this week on this challenge:

  1. Ketogenic/Low Carb diet seems to be working pretty well for me. At first I was focusing on low carb and more protein, but have modified it to add more fat in. I’ve read good and bad things about the ketogenic diet, but I did my own research and found an article on the US National Library of Medicine NIH website (so it’s legit and I can trust it) that explained the complete science of how a ketogenic diet works. So at least I’ve read for myself that it actually works and the article even suggests that it would be a good tool for physcians to use in treating obesity. It also hasn’t been so difficult to stick with (so far). My cravings are almost nonexistent and I don’t get hungry as often. I keep the protein amount about the same. I still try to add in as many vegetables as I can.
  2. My energy levels are slowly increasing. I have less foggy brain and I’m more awake during the mid-afternoon, whereas before I would be ready for a nap. It’s still nowhere near 100% but at least my energy levels are moving in the right direction.
  3. I knew this before, but I realize even more now how important and true the 80/20 rule is. Diet really is 80% of the equation. Exercise is still great for you, but you really won’t see any change unless you change the way you eat. I’ve spent months before this challenge focusing more on exercise but still trying to eat ‘healthy’ which included whole grains. No change whatsoever. Three weeks on this diet and I’m down 5 lbs, and I haven’t even been working out as hard! I could barely even get the scale to shift when I was more focused on exercising.
  4. I love Greek salad. This includes the olives and pepperoncini with true authentic Greek dressing. It’s a great way to get lots of veggies in. And don’t forget the feta cheese! Yum. I prep for lunches by creating a big bowl of Greek salad minus the dressing. Each morning, I dole out what I want to take, and pack a little bottle of dressing to add in later. I also add in some store bought rotisserie chicken for protein.
  5. Cauliflower crust pizza is super easy to throw together if you already have frozen cauliflower rice. Look, I’m lazy. Like, SO lazy, especially after work. So I have to learn to work with that. I also hate the huge mess from cutting up a whole head of cauliflower so it can fit into the food processor. It’s enough to deter me from the whole thing. Thank god they sell frozen cauliflower rice now. Just pop it in the microwave, squeeze the water out, and throw in the cheeses and egg. The rest is easy peasy.

So far, so good. I’ll be back with a new update next week!

What works for you? Have you ever tried a keto diet? Let me know!

Living Low Carb: Week 2 Update

It’s been two weeks since I started a low carb diet regimen as part of my health challenge. I’m still alive and I haven’t gone crazy.

I can say that I think that my mood has been okay, but you may want to ask my husband. He would know better…

So how am I still doing it?

Aside from blogging weekly updates, I’m keeping a food journal on my google drive. I’m also doing this health challenge in solidarity with my best friends, and we are tracking our progress on a shared google sheets file. We keep each other motivated and provide each other support. We’ve also designated Fridays as our weekly weigh-in. We’re all doing our own thing, but our end goal is the same: to lose weight and be healthier.

Today is Friday, so I weighed myself this morning; I didn’t change much lb-wise since last week. It went down like .2 lbs. But I did lose an inch around my hips and waist. Yay!

I wore jeans to work today and had to keep pulling them up. So I do feel slimmer and it’s not just a hallucination. Awesome.

I haven’t been working out as hard as I’d like, but I’m trying to focus more on staying consistent instead of high intensity. I don’t want to overdo it and get discouraged. One of the reasons I give up easily when starting a diet and exercise regimen is that I get too extreme in the beginning; it’s just not sustainable. So I’ve been either going for walks with the hubs, or going to the gym to do light strength training and cardio. I document my activity, too. Go me.

Tonight, I kind of had a cheat meal… Went out for Ethiopian food.

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OMG. It was so worth it.

Overall, Ethiopian food is actually pretty healthy, but I didn’t know much about the nutritional value of the injera, which is basically the bread that acts as a utensil and platter for all the food. I looked it up, and teff flour, which is used in injera, is actually very high in protein and chock full of vitamins and minerals. Teff is gluten-free; it’s actually made from a type of grass instead of wheat. Unfortunately, the injera made here instead of Ethiopia tends to have some wheat in it, but I’m not going to freak out about it. I figure the healthiness of teff kind of balances it out.

But anyways, I’ll go back to low carbing it, now that I’ve had my fix.

I’ve done this low carb eating before, but never with this much focus and accountability. One of my goals this time is to identify and correct the mistakes I’ve made in the past that contributed to me gaining the weight back.

To succeed once and for all, I am going to think about things I’ve learned each week, including better tips to stay with it.

The 5 things I’ve learned this week:

  1. Salt is important when going low carb. It’s normal to feel tired when starting a low carb diet, but I was still tired this week, so I did some research. What I didn’t realize was that I probably wasn’t getting enough salt in my diet. Apparently all that peeing I was doing was flushing out all the salt in my system. Too much sodium is bad, but not enough isn’t good either.
  2. Small successes are just as important as big ones. I have to remember to celebrate the small successes, too. A coworker today told me that I looked like I was losing weight and that I looked good. That’s a win! All this work so far is paying off!
  3. Eating low carb is also a money saver. To stay compliant, I’ve been bringing my lunch a lot. So I’m actually saving money. Another win. This diet is actually costing me less. Not just because of bringing lunch to work, but also that I’m not as hungry as often. My cravings are in check.
  4. I don’t need ketchup, which is full of sugar, by the way. Normally, I like to add ketchup to burgers or chicken. But apparently I love mustard, which I discovered this week. I always liked it okay, but maybe the low sugar on this diet has adjusted my taste buds. I made some bunless cheeseburgers and used mustard as the condiment. De-lish.
  5. Always have frozen vegetables and protein available. That way I can’t make any excuses to not eat healthy. I’ve learned to appreciate the simplicity of food. Simply roasting and stir frying some protein and veggies with a little seasoning makes this diet easier to stick to.

So there you have it. Week 2 down and owned.

That’s the update for this week.

Thanks for stopping by and please feel free to like, comment and provide feedback! Would love the support! 😊

 

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