Here's the skinny

     When I started this endeavor the first day of this month, I weighed in at 247 pounds. Many people are shocked when they hear that number, as I guess, I "carry my weight well."
     Now, I weigh in at 231 pounds. But, the real milestones to me are when I move down into a different 10-pound range. From the 40s, to the 40s, and I am almost into the 20s. I don't remember the last time I was in the 20s.
     My ultimate goal during the challenge is to move that weight marker from the 200 to the 150 mark. Even if I weigh 199 pounds, just one pound shy of that 200 marker, that will be success.
     Eventually, I hope to reach the 40s, again, but in the 100 rather than 200 category.
     Past the pounds, I will find out the change in my fat percentage, which I will share, too. I would share my starting point, but I don't remember what it was, so I need to find out. I know it was recorded at the gym.
     Even more exciting to me is the change in pants size. A month ago I wore a tight size 20, and I bought a pair of size 18 pants, which I donned for the first time last week, and they fit.
     Not only did they fit, but I could breathe, and I did not have to do any fancy tricks to put them on.
     Tomorrow I am going to go buy a pair of the same pants (they are so cute), but in a size 16, maybe even the next pair down, a size 14.
     It's amazing the difference a person can see in just one month. I feel so motivated for this next month.
     And, I was just thinking this morning how I cannot wait until day 100. I cannot wait to see me on May 11.

The prospect of riding and bawling in the gym

     Yesterday I finished my 520-page book, "The Time Traveler's Wife," while riding on the bike at the gym.
     The book was clever and intriguing, and the funniest thing about my reading it was as I was coming to a really sad part, I was worried about bawling my head off in the gym.
     That is a great picture, I know. Me reading and riding and bawling.
     Anyhoot, now I am reading another book of high interest to me, "How Wal*Mart is Destroying America." I will keep you posted; already today I read 35 pages; fascinating.
     I also realized that I ride on average nine miles a day. Today is my 27th day of working out, so I have cycled somewhere around 243 miles.
     If you really think about that, I could have ridden to Wenatchee and back. WOW! I cannot wait for the weather to improve and to tune up my bike to ride outside.
     Of course, I will have to leave the book home. But actually, I started thinking about that, and I might listen to books on tape when I ride.
     Speaking of road trips, I went to Cheney with a group of middle school students this past Friday and Saturday.
     Once again, I feel like I have conquered an event that normally leads me to overeating: Out-of-town traveling.
     I ate great. I made choices I am proud of, and I never felt hungry or deprived. I don't even really feel tempted anymore.
     I do have some areas I want to improve on as far as my eating goes. I want to not eat after 7 p.m. at all. That does pose a trick for me sometimes when I work out after school and have an evening engagement without time to eat in between.
     I will have to figure out how to squeeze eating in between those times, but I don't really see any crazy evening schedules on the horizon (unlike the last two weeks).
     This week I am starting a new schedule where I will work out after school instead of later in the evening, as I was doing before. When I did that I always ate afterward, usually around 8 p.m.
     I am also going to have to plan (this is the key, planning) how to make all the schedules work once Rick starts back to work next week, and the boys both start their spring sport schedules.
     I am really looking forward to this summer and all the exercising opportunities I will have without the encumbering events in my life.
     I promise one thing: For the first time in my life I see that I am a priority, and my exercising is a priority. So, I promise to plan and make everything work out.

Use it or lose it

     The old adage truly connects with our bodies: If you don't use your muscles, you lose your muscles. I am definitely feeling my muscles this week, as I have been working out harder with the weights.
     Well, at least, I have been increasing the amount of weight I am lifting. I have always been told how important weight training is, and logically it makes sense to me.
     In my renewed desire for fitness, I have been researching all sorts of women's health issues. I want to live a healthy life and prevent some ailments that may be in my future.
     According to the Mayo Clinic, regular strength training can help develop stronger bones, control your body fat, reduce your risk of injury, improve your sense of well-being and even help you sleep better at night.
     I definitely want to control my body fat, and that is happening with both my cardio and weight training. I did have my body fat percentage taken at the beginning, and I am looking forward to what it is at the end of the 12 weeks.
     Now that I am getting older I notice that I feel more at risk for injury, especially when I am playing softball or hiking or do more physically exerting activities. So, if having stronger muscles will help my body stay injury-free, I am all for it.
     I completely agree with my sense of well-being improving, as I am happier and have more energy than ever since I have been pounding the pounds.
     And, my sleep is incredible. Of course, I think it is because I am so tuckered out from a long day and from working out so hard. But, I definitely feel like I need less sleep now than before I started exercising.
     Something I am very interested in is developing stronger bones and how that will affect me. Often we look at problems in our future as just that, problems in our future. But, what if we can start solving those in our present?
     Contrary to what many of us believe, osteoporosis is not inevitable for all of us. We can make changes in our lifestyles now to help prevent it. Weight-bearing exercise is one of the steps that will help build stronger bones.
     According to the National Osteoporosis Foundation, 44 million women and men over the age of 50 are afflicted with osteoporosis. And, by 2020 the National Osteoporosis Foundation expects that number to jump to 61 million.
     Guess what? I will be 49 in 2020, and I could easily be one of those in that statistic. What if you are already over 50 or definitely will be in 2020?
     The foundation believes it is never too late to protect your bones, even if you are already diagnosed with osteoporosis. Get to work!
     Today, I appreciate my sore muscles.

A plan for fighting stress

     For people who know me well, today's topic fits me like a pair of pants a size too small. STRESS!
     I have always been what I consider to be a "doer" person, in that I am always going and moving. I find myself involved in many activities.
     Often people tell me that I should just say no, when asked to help. But the nurturer in me needs to be nurtured, and one of the ways I feel complete is by nurturing others. So, it's hard for me to say no.
     Besides wanting to help people, I love being busy; I love doing. That makes it difficult to say no.
     I have started prioritizing this past year and really thinking about commitments before I agree to them. That's a start, right? And, I have even graciously (although painstakingly) declined.
     So, what about everyday stress? Just as much as anyone else, I have tons of it, too. I need to manage the stress and how to deal with it when it rears its two heads!
     Since I have been exercising, I have noticed that my stress level is far lower, and my days (especially mornings) run more smoothly after my morning cardio.
     I know that is all a part of the happy hormones (endorphins) that are triggered when I exercise. Over these past three weeks, I have made a concentrated effort to do something physical when my mind or emotions are on tilt.
     I have also tried to count down or deep breathe, but those don't seem to really decrease my stress level. I am still not at that place in my life where I can just let things not bother me.
     What really stresses me out (pun intended) is what stress does to my body. Stress causes the cortisol hormone to activate, which is important in a flight-or-fight situation.
     But, long-term stress (sometimes called chronic stress) causes cortisol to be higher all the time, which causes all sorts of problems, including the deposit of fat in the stomach area (coincidentally, my problem area).
     I don't buy into the new fad of cortisol diet pills. Rather I believe that those are bandage for a much bigger owie. Instead, I think we should look to what causes and prolongs stress, and what we can do to relax.
     I am going to sleep in on Sunday. I am going to power walk between classes at least once this morning. I am calling for a massage today.

Three weeks and 15 pounds later

     Three weeks! I can hardly believe it. WOW! So, today I weighed in, and I have lost 15 pounds!
     Yes, ladies and gentleman that would be three five-pound bags of sugar no longer on my body. I started thinking about that, and if I reach my goal, I will have 20 bags of sugar sitting next to me, incredible.
     As I stepped off the scale, I thought of another goal I have, one that not many people even know about. But, here goes.
     By the time I am 40 (five years from this June), I hope to climb Mount Kilimanjaro in Africa. This is long been a dream of mine.
     Although Mount Kilimanjaro is the largest mountain in Africa, standing as a sentinel between Kenya and Tanzania, it is one that can and is climbed by many people. No extraordinarily special equipment is necessary, more than crampons.
     Mount K stands right at 19,340 feet, and at least today is still snowcapped, but the glacier is definitely receding. Who knows, maybe I will blog about that experience, too.
     Thinking about visiting Africa and climbing the mountain brings me to a new realization. If, when I reach my physical goal, I have a new goal to train for something, I will remain motivated.
     I remember the first time I trained for a triathlon. I worked hard toward the goal of finishing the event, rather than losing weight.
     Recently, my friend Lorri invited my family and me to join her family in an MS walk in Wenatchee to be held in April. I immediately said yes, and we are going to participate in the 8K category.
     Not only will our families be walking together, but we will also be raising money for an important cause.
     This made me think about trying to find other events to enter that will motivate me toward an exercising goal.
     I am looking forward to signing up!

What a wonderfully long weekend

     I definitely used the extra day off to recharge my batteries. I slept a lot this weekend, including even some naps.
     I learned that I really miss not working out super early in the morning (although it felt worth sleeping in, I think).
     I noticed that when I ride the bike later in the afternoon, it feels harder than it does in the morning.
     I am sure there is a scientific or logical reason for this, but I choose to think that it feels easier in the morning because my body is not totally awake, and so I can fool it into working out for 30 minutes before it even realizes what we've done.
     I did not work out on Saturday, well, at least not at the gym. We went to Wenatchee for shopping. Mega shopping.
     I wished I would've worn a pedometer to track the number of steps, but I know that I earned my miles. Plus, I made up for it on Sunday with a longer workout.
     We spent this weekend with family and friends. It's always nurturing to reconnect with the ones we love, considering how busy everyone is during the week.
     I had a great conversation with my good friend Lori about eating. We talked about how it is all about portion control. That is definitely what is helping me to be successful. I was the queen of super size and seconds.
     We also talked about slowing down when we eat. Another major issue of mine, I don't know why. I have always inhaled my food, and I can only guess that it is related to my crazy, merry-go-round life.
     Now, I don't eat seconds. I try to savor what I am eating, I use the smaller plate for my meals, I try to eat a balanced meal without going crazy with carbs or protein or fat, just balance.
     I try to find little tricks that help me when I am hungry or craving something. I LOVE Coffee Nips. They are so yummy, and they last for so long. I first found out about them reading Susie's blog (thank you).
     (Susie Stops Smoking no longer available.)
     I am really proud that I am figuring out what works for me. I am not someone who can live by weighing my food or counting calories. That feels too cumbersome for my lifestyle.
     Originally I tried to log in my food and calories on a Web site to keep track, and quickly I realized that was just not for me.
     Instead I am listening to my body, and trying to determine what it needs. Am I really hungry? Or am I bored or upset? Am I eating because everyone else is?
     Speaking of which, a salad is calling my name right now. And, yes, my body is saying, "Feed me."

A review of the weight loss program

     I have had many people asking me what program I am using. So, I am dedicating today's blog to sharing that information.
     First, exercise. I am riding the stationary bike (and reading) for 30-40 minutes every day. I choose a program that alternates the levels of tension. This can be rather amusing, since I don't watch the monitor.
     I have several times been at a really intense part of my book, and all of a sudden I feel like I am riding straight up a hill, not just a little hill, mind you, but one reaching directly to the zenith.
     So, then I lose my place until I start going back downhill again. Ahh . . . the trials of reading and riding.
     I try to play racquetball three times a week, and I usually squeeze in at least three games when I play, which honestly does not feel like I am working out at all. My competitive streak in me doesn't sense the time I am playing, but rather senses the score only.
     A couple times a week I try to run and walk on the treadmill. Well, not run exactly, more like jog. I alternate walking for a minute and then jogging for a minute.
     Most recently I have started to walk with a colleague two days a week during our lunch. We walk uphill (no, not both ways) at a brisk pace.
     Then six days a week I am weight training. I work on a different group of muscles each day. I have four exercises per muscle group, and I complete three sets of each.
     Once I have started exercising, I realize how easy it is to squeeze it in, if I choose to make time for it.
     Food. Have I mentioned how much I love food? I am eating breakfast every morning, which I have only heard to do for my entire life, but never have before. It definitely makes a difference. I don't feel hungry all morning.
     I try to snack on something healthy in the morning and afternoon, and I eat two sensible meals at lunch and dinner. My nightcap includes some sort of treat like popcorn, Jell-O, pudding or a soymilk shake.
     I make sure I always have good snacks around for those stress or emotional eating times. The other day I did not have anything in my bag, so I chewed on a piece of gum, and it worked!
     Basically, the bottom line for my food is I am NOT counting calories. I am paying attention to what and how much enters my mouth.
     I am not eating any sugar, except natural (fruit, etc.) and some Splenda products. I have also eliminated all white flour and, at this point, I am not eating any bread whatsoever.
     Last, but most important, I am drinking tons of water. This is such a benefit (see previous water entry); it does suppress my appetite.
     What I have done is find out what works for me. I have taken bits and pieces from here and there, and I have found that my program fits my needs right now.
     I know that once I lose all the weight, I will alter my program to meet my new needs of maintaining. But, for now, I am doing exactly what I need to be doing.

It's a thankful Thursday

     I remember watching Oprah way back when she brought out a wagon of fat for all the weight she had lost. Then I remember Oprah gaining that weight back and losing it again, and so on.
     I remember thinking, if a woman who has a personal chef and trainer at her beck and call struggles as much with weight, what about the average person like me?
     Thankfully my support team is a big one, and they are at the ready all the time.
     Of course there is Rick, my personal chef, who is a great cook (even if he grumbles that it is not a man's work), and very much into helping me eat healthy.
     The key word is helping. He is not pushy or demanding about it, but he knows what my goals are and he is willing to help me reach them.
     Then my family: Nicole, Cody and Jordan, who all help me work out, be it cardio on the court or pumping the poundage, or Patty, who is a surrogate mother and wonderful cheerleader.
     Most of my own family lives far away. They do pep me up with phone calls and e-mails, though.
     This past month my little sister donated her kidney to my grandpa. I was so inspired by her selfless gift and her courage that in my heart part of my drive for fitness is to show her how much I appreciate what she did and that I am proud of her.
     The least I can do is to take care of my own body.
     My friends are priceless. They constantly check in with me and always offer words of encouragement.
     My colleagues, who send me happy, inspiring messages or walk with me at lunch. My students, who truly believe me and tell me so!
     I find support in places that I don't even expect it. I have strangers who walk up and tell me that they are following my blog, and rooting for me all the way or are themselves inspired to workout again.
     Speaking of this blog, just having this opportunity is an incredible form of support. It keeps me honest and motivated.
     The employees at the gym are wonderful and helpful. When I am working out, I look around and realize that I have a common bond with all the other people there, and everyone is so friendly.
     I do have a support team. And, I feel fortunate. I know others who are making progress toward their health goals, but are alone in doing so. I don't know that I could be that strong.
     So, thanks to all of you who continue to help me along this journey. You know what? I feel just as rich as Oprah.

Two weeks later and 12 pounds lighter

     Two weeks! Yes, two weeks! I am even more excited about this milestone than last week! I just feel like I have such a direction and purpose.
     I have lost 12 pounds in two weeks. Only 88 to go. I know it is the easy weight that comes off first.
     Nonetheless, as I was walking through the grocery store, I stopped and picked up two five-pound bags of sugar and thought, "These are not on my body any more!"
     I find myself wanting to exercise all the time. I started walking with my co-worker, Kathleen, at lunch three times a week, in addition to my daily morning workout on the bike and my daily weight training workout in the evening.
     By the way, the book is really intriguing right now, and I find it hard to stop riding because I want to keep reading! I am more than halfway through, and I am starting to think about what my next book should be.
     I made it through Valentine's Day without a hitch! That's two tough events in three days (movie on Sunday). And, if you add those to the Super Bowl, I feel like I am starting to conquer the special events that are normally infused with food.
     Not only am I handling those events, but I am also realizing that I can have fun and enjoy myself just as much without all of the extra food weighing me down.
     It's not to say that I won't enjoy overeating and indulging on occasion. It is to say that I won't use an occasion as an excuse to over-eat or indulge.
     Thankfully my family, friends and students all know what I am trying to do, and in an effort to support rather than sabotage me, they were all thoughtful about their gifts.
     I would have to say the most unique gift I received was a bag of acorn squash and a stuffed animal from my son Cody. His friends who took him shopping didn't quite understand. I, on the other hand, was deeply touched!
     He knows how much I like them, and he said, "Since I didn't want to get you chocolate, I thought you would like these." They will be a yummy addition to dinner tonight.
     I am so thankful for all of the support from family, friends and even strangers!

Happy Monday morning!

     OK, I admit it my enthusiasm for the alarm clock going off this morning was missing, but now that I have worked out, I feel great!
     To think I had seriously considered sleeping longer this morning after being awake with the new puppy for almost an hour at 3 a.m. What was I thinking?
     I did work out this weekend both days. I even snuck in six more racquetball games. I love the game. I do!
     Cody is still seeking his first win, but I can tell you it won't be much longer. He is much improved.
     Even when I lost against a much better player than me, I had a blast and really burned the calories. Note: I did win one of our three games, but I think he let me.
     I had one event this weekend for which I felt both dread and excitement. The movies. We took our little one to see "Curious George."
     I love the movies. I love the popcorn with tons of butter, and I always drop in Junior Mints to melt with the popcorn. I know, weird, but it is my movie tradition since I was little.
     It's not to say that once I reach my goal and I am on the maintaining phase of my life that I won't enjoy my favorite movie snack again. Of course, I will buy the small popcorn bag rather than the jumbo bucket with a free refill.
     So, I smuggled in my own little baggy of microwave popcorn seasoned to my liking (seasoning salt, garlic and oregano with a few squirts of a non-fat "butter" spray). I also had a few sugar free CremeSavers, the chocolate caramel hard candies.
     I noticed a few things as I watched the guy in the big yellow hat and his curious little monkey friend.
     First, I ate much more slowly, as I wanted to savor each piece of popcorn, since I had such a small amount. Plus, I did not want to have it all gone during the previews.
     That, for me, is half the battle. I eat so fast, that I don't even realize how much I have eaten until it is too late.
     I also realized that I probably could have eaten some of the movie popcorn, but that it is really all about good choices. No butter, smaller size, please.
     I drank my water and ate a couple of hard candies. The movie was OK but, more importantly, I learned more about choices.