Since we are going into a new year I've been hearing and watching programs on the radio and TV talking about weight loss. Now is traditionally the time for people to re-evaluate their own physical situation as far as weight loss and fitness goes. Starting a new year is a good time to ''start over".
One of the things that I hear over and over again is how people describe the problem as a "weight issue". I think it's a "food issue". By calling it a weight issue they are still in denial. As if weight appears through no fault of theirs. Maybe they cop to eating more than they need (duh!), but they claim they don't eat that much. Well I guess they do, how else does it happen?
Weight is not the issue. Food and the way we eat it in this country is the "issue". We are spoiled brats that want to eat as much of what we want when we want. and we want it instantly. It's not enough that we don't have to grow or kill our food, many won't even cook their own food.
And as far as exercise goes. Would it kill you to go for a walk,lol? Would it kill you to swing a kettlebell for 15 stinkin' minutes? I know we are all have busy lives, but many moms have time to chauffeur their kids around to soccer, t-ball, basketball, dance class etc., what about them? If you don't want to exercise just say it. Then take responsibility for it.
The same with eating. If you don't want to change how and what you eat, quit trying to "figure it out", there's no magic involved. Your weight isn't an issue, what you put in you mouth is.
I know I may be over-simplifying. The reasons why we don't change what we eat, or why we don't want to exercise are different for all of us, but please quit complaining and whining, and in the words of Nike "just do it."
Sunday, December 31, 2006
Saturday, December 30, 2006
It's Not Gonna Kill You
Undoubtedly if you are reading this you most likely came through Rifsblog. That, of course, is my husband Mark's blogsite. He has a list of links to other blogs that he keeps up on, some more than others. I recently started to read other blogs looking for nuggets of knowledge, inspiration, and/or information relevant to my life, and I came across a good one (for me).
Tom Furman's blog had a post written by him titled "Don't Be A Sissy". I quickly read through it and it caught my eye because he referred to a person whose life was consumed by food, also known to him as "the dieter". Tom's straight forward style appeals to me because anyone who knows me would say that I also have a straight forward, blunt, no nonsense way of communicating.
Now I'm going to take this out of context but as he was describing this type of person ("the dieter") he writes " I have news for you, skipping a meal won't kill you. In fact skipping two meals won't kill you." This is something I've heard many times (from Mark) but seeing it in black and white had an affect on me. At first my reaction was "Wow this is a guy who's never had issues with food" and then I kind of chuckled because it seemed so logical.
All day long "it's not gonna kill you" kept resonating in my head.
After a 45 min walk this morning I was so looking forward to eating a nice big juicy fuji apple. In fact these apples are so good I had talked myself into eating two. But then I thought " why do you have to eat 2 (miss piggy)? One is enough. After all it's not gonna kill you (if you only eat one)." I only ate one and then forgot about it.
I ran some errands after my walk and didn't head home until after 12:00. I had already started to think about making soup when I got home and knew it would take at least 15 min., because I had to cook the kale (the butternut soup was already made and the chicken already cooked). I started to get upset that I would be waiting a whole 15 min. and I thought to myself, "don't be stupid, it's not gonna kill you (to wait)!".
Later that afternoon I went to the vietnamese grocery store to get some chicken bones to make stock. At that store they carry one of my favorite types of brown sugar candy. I was struggling with buying some or not, and then I realized that if I don't buy it I'm not going to die! It won't kill me!
Anyway, I don't know how long this new way of thinking will last but it has at least been entertaining. For now it has put a few things back into perspective and made me laugh.
9:00am 45 min. walk (3 miles)
AM weight 130.4
Sat. menu
5-11:00 coffee w/cream 155 cal.
10:30 lg apple 120 cal.
12:45 3 prunes, 4 almonds 120 cal.
1:00 butternut squash soup w kale and chicken 320 cal.
2:00 assorted roasted vegetables (califlower, acorn squash and golden beets) 300 cal.
3-4:00 misc. sweets 580 cal.
5:45 yogurt shake (1/2c. vanilla yogurt, 1c. frozen fruit, 2tbl. fiber, 1c.water, 1/4c. milk and ice) 250 cal.
Total calories 1845
Jan./ Feb. 2007 issue of Cook's illustrated magazine had a recipe for roasted cauliflower. It is more of a method rather than recipe, since roasting vegetables rarely includes more than olive oil and S&P. It was incredible. I don't mind cauliflower, it's O.K., but now it's going to be a regular on my menu! It's worth buying the magazine for.
Tomorrow KB's!!
Tom Furman's blog had a post written by him titled "Don't Be A Sissy". I quickly read through it and it caught my eye because he referred to a person whose life was consumed by food, also known to him as "the dieter". Tom's straight forward style appeals to me because anyone who knows me would say that I also have a straight forward, blunt, no nonsense way of communicating.
Now I'm going to take this out of context but as he was describing this type of person ("the dieter") he writes " I have news for you, skipping a meal won't kill you. In fact skipping two meals won't kill you." This is something I've heard many times (from Mark) but seeing it in black and white had an affect on me. At first my reaction was "Wow this is a guy who's never had issues with food" and then I kind of chuckled because it seemed so logical.
All day long "it's not gonna kill you" kept resonating in my head.
After a 45 min walk this morning I was so looking forward to eating a nice big juicy fuji apple. In fact these apples are so good I had talked myself into eating two. But then I thought " why do you have to eat 2 (miss piggy)? One is enough. After all it's not gonna kill you (if you only eat one)." I only ate one and then forgot about it.
I ran some errands after my walk and didn't head home until after 12:00. I had already started to think about making soup when I got home and knew it would take at least 15 min., because I had to cook the kale (the butternut soup was already made and the chicken already cooked). I started to get upset that I would be waiting a whole 15 min. and I thought to myself, "don't be stupid, it's not gonna kill you (to wait)!".
Later that afternoon I went to the vietnamese grocery store to get some chicken bones to make stock. At that store they carry one of my favorite types of brown sugar candy. I was struggling with buying some or not, and then I realized that if I don't buy it I'm not going to die! It won't kill me!
Anyway, I don't know how long this new way of thinking will last but it has at least been entertaining. For now it has put a few things back into perspective and made me laugh.
9:00am 45 min. walk (3 miles)
AM weight 130.4
Sat. menu
5-11:00 coffee w/cream 155 cal.
10:30 lg apple 120 cal.
12:45 3 prunes, 4 almonds 120 cal.
1:00 butternut squash soup w kale and chicken 320 cal.
2:00 assorted roasted vegetables (califlower, acorn squash and golden beets) 300 cal.
3-4:00 misc. sweets 580 cal.
5:45 yogurt shake (1/2c. vanilla yogurt, 1c. frozen fruit, 2tbl. fiber, 1c.water, 1/4c. milk and ice) 250 cal.
Total calories 1845
Jan./ Feb. 2007 issue of Cook's illustrated magazine had a recipe for roasted cauliflower. It is more of a method rather than recipe, since roasting vegetables rarely includes more than olive oil and S&P. It was incredible. I don't mind cauliflower, it's O.K., but now it's going to be a regular on my menu! It's worth buying the magazine for.
Tomorrow KB's!!
Healing, Body and Mind
I'm struggling this morning with going to yoga class or not. My body tells me not to go, I still have physical symptoms of my cold ( sniffling, coughing, phlegm), and I really do want to be considerate of the other students in the studio. But my mind won't shut off the obsession of going hard and fast a.s.a.p.. Normally I would medicate my symptoms and go to class, and go for a walk.
But my mind has the devil sitting on one shoulder and an angel on the other shoulder. The angel is encouraging the healing process and is being reasonable, the devil is more concerened about burning calories and not losing fitness or muscle tone I've worked so hard to attain this past year.
The angel reminds me that all is not lost in a few days, but the devil's obsessive nature keeps gnawing at me. I've already decided not to go to yoga, I'm just still trying to make peace with it. I know part of it is also my competitive nature to be the best student or to go the most classes etc..
I did manage to swing yesterday for a 50 min WO. It became apparent to me quickly that I was still sick! I was hoping to get back to a regular schedule today (Sat.) but I think the wise decision will be to skip yoga, go for a walk, do some stretching, get plenty of rest, water, tea, and get back to kettlebells tomorrow.
Friday KB swing combinations w/ 26
8:00am
Warm up
40 2 hand swings 1 min. on 1 min. rest x 5 sets = 10 min.
Work sets
#1
40 1 swing, 1 transfer, 2 min. on, 1 min. rest
#2
20 L, 20 R, 20 L, 20 R, 1 hand swings, 2 min. on, 1 min. rest
#3
40 2 hand swings, 1 min. on, 1 min. rest
These 3 sets took 8 min. to complete. I alternated sets #1-3 in order x 5 = 40 min. Total WO time 50 min.
Friday menu
AM weight 130.4
5-9:00 coffee w/cream, cocoa 185 cal.
10:30 oatmeal w/milk 245 cal.
1:00 prunes 200 cal.
3:15 lg cabbage and carrot salad, 3 oz chicken, raisins and curry dressing 470 cal.
6:00 ham and pea soup w/kale 350 cal.
8:30 toostie pop 75 cal.
Total calories 1525
But my mind has the devil sitting on one shoulder and an angel on the other shoulder. The angel is encouraging the healing process and is being reasonable, the devil is more concerened about burning calories and not losing fitness or muscle tone I've worked so hard to attain this past year.
The angel reminds me that all is not lost in a few days, but the devil's obsessive nature keeps gnawing at me. I've already decided not to go to yoga, I'm just still trying to make peace with it. I know part of it is also my competitive nature to be the best student or to go the most classes etc..
I did manage to swing yesterday for a 50 min WO. It became apparent to me quickly that I was still sick! I was hoping to get back to a regular schedule today (Sat.) but I think the wise decision will be to skip yoga, go for a walk, do some stretching, get plenty of rest, water, tea, and get back to kettlebells tomorrow.
Friday KB swing combinations w/ 26
8:00am
Warm up
40 2 hand swings 1 min. on 1 min. rest x 5 sets = 10 min.
Work sets
#1
40 1 swing, 1 transfer, 2 min. on, 1 min. rest
#2
20 L, 20 R, 20 L, 20 R, 1 hand swings, 2 min. on, 1 min. rest
#3
40 2 hand swings, 1 min. on, 1 min. rest
These 3 sets took 8 min. to complete. I alternated sets #1-3 in order x 5 = 40 min. Total WO time 50 min.
Friday menu
AM weight 130.4
5-9:00 coffee w/cream, cocoa 185 cal.
10:30 oatmeal w/milk 245 cal.
1:00 prunes 200 cal.
3:15 lg cabbage and carrot salad, 3 oz chicken, raisins and curry dressing 470 cal.
6:00 ham and pea soup w/kale 350 cal.
8:30 toostie pop 75 cal.
Total calories 1525
Friday, December 29, 2006
3 Days Down, But Looking Up
Thurs. I had to go to work for a few hours because I had a client leaving for vacation on Friday and she needed her appt. I would of chosen to stay in bed at least one more day. In fact I still felt so crappy I contemplated moving my Fri. schedule to Sat. to spend another day resting.
Even though I felt terrible I had a good food day. I had a fairly high calorie day on Wed. (sick day), in fact I later remembered eating a large apple I had forgotton about, bringing my calories for that day even higher by 120. Also, I had alot of carbs on Wed. ( peas and corn) and little raw veggies. I woke up on Thurs. weighing more than Wed. . But I decided to apply my new rational thinking to eating and practice a little willpower.
Mark and I had an interesting short conversation about some of my thoughts. As I sat down to eat some soup, he had already eaten his main meal and starting eating some ice cream. Even though I was enjoying my soup I looked at him eating ice cream and told him that I wished I could ice cream the way he could. And of course he said, "You can eat ice cream too, you just can't eat the whole container! You eat ice cream as if you'll never have another chance to eat it again, I eat ice cream knowing if I want more I can get more, so I don't have to eat it all at once."
I've talked many times about this urgency I have around food. Feeling as if I'm missing out or not going to get my fair share. I'm well aware of my many issues with food, Ive had them my whole life. I could go on and on like many people can, trying to find the answer to solve and overcome these issues. But really what it comes down to is until that happens, if it ever does, taking responsibility for my choices in the mean time.
I kept my calories low, I wasn't really hungry and I reminded myself of that when I felt a little panic setting in. I want to start thinking about what hunger feels like, I mean real hunger. When do I need to be fed. And remind myself there is so much good and nutritous food to eat, and I can eat it whenever I want. I can eat it , not I have to eat it.
AM weight 131.8
Thurs. menu
6-10:00 coffee w/cream, cocoa 185 cal.
12:00 yogurt shake w/blueberries, fiber, coffee 350 cal.
4:00 prunes 300 cal.
4:15 3oz. chicken 150 cal.
4:30 ham and pea soup w/kale 300 cal.
Total calories 1285
I woke up this morning without any bodyaches, I feel good enough to swing for at least 30 min. I'll skip yoga so I don't expose anyone else to my coughing and sniffling in class ( I hate when people show up in yoga when they're sick!).
Today will be a good day.
Even though I felt terrible I had a good food day. I had a fairly high calorie day on Wed. (sick day), in fact I later remembered eating a large apple I had forgotton about, bringing my calories for that day even higher by 120. Also, I had alot of carbs on Wed. ( peas and corn) and little raw veggies. I woke up on Thurs. weighing more than Wed. . But I decided to apply my new rational thinking to eating and practice a little willpower.
Mark and I had an interesting short conversation about some of my thoughts. As I sat down to eat some soup, he had already eaten his main meal and starting eating some ice cream. Even though I was enjoying my soup I looked at him eating ice cream and told him that I wished I could ice cream the way he could. And of course he said, "You can eat ice cream too, you just can't eat the whole container! You eat ice cream as if you'll never have another chance to eat it again, I eat ice cream knowing if I want more I can get more, so I don't have to eat it all at once."
I've talked many times about this urgency I have around food. Feeling as if I'm missing out or not going to get my fair share. I'm well aware of my many issues with food, Ive had them my whole life. I could go on and on like many people can, trying to find the answer to solve and overcome these issues. But really what it comes down to is until that happens, if it ever does, taking responsibility for my choices in the mean time.
I kept my calories low, I wasn't really hungry and I reminded myself of that when I felt a little panic setting in. I want to start thinking about what hunger feels like, I mean real hunger. When do I need to be fed. And remind myself there is so much good and nutritous food to eat, and I can eat it whenever I want. I can eat it , not I have to eat it.
AM weight 131.8
Thurs. menu
6-10:00 coffee w/cream, cocoa 185 cal.
12:00 yogurt shake w/blueberries, fiber, coffee 350 cal.
4:00 prunes 300 cal.
4:15 3oz. chicken 150 cal.
4:30 ham and pea soup w/kale 300 cal.
Total calories 1285
I woke up this morning without any bodyaches, I feel good enough to swing for at least 30 min. I'll skip yoga so I don't expose anyone else to my coughing and sniffling in class ( I hate when people show up in yoga when they're sick!).
Today will be a good day.
Thursday, December 28, 2006
Sick Day
I spent the whole day in bed sick on Wednesday. No yoga as planned, postponed my work day and tried to relax so I can get better. I can tell already I'm going to be down for a couple of days.
This morning I still feel like crap, but trying to make up my mind whether or not to do some kind of exercise today. I have to at least go for a walk. I really want to swing today, maybe for just 20-30 min. Thursday is normally a clean, press day, but that's not going to happen. I don't know if I feel worse from the cold I have or the fact that my training is disrupted.
Wed. AM weight 131.4
Wed. menu
6-10:00 coffee w/cream, cocoa 120 cal.
10:00 oatmeal /lowfat milk (1/2c.) 260 cal.
12:30 pea soup w/ham and kale 450 cal.
2:30 2 prunes 1 tbl. PNB and 10 almonds 165 cal.
5:30 pork stew w/corn and extra veggies 450 cal.
5:50 butterscotch sucker 70 cal. ( I really didn't need this)
Misc. medication and tea w/honey 190 cal.
Total 1705 cal.
This morning I still feel like crap, but trying to make up my mind whether or not to do some kind of exercise today. I have to at least go for a walk. I really want to swing today, maybe for just 20-30 min. Thursday is normally a clean, press day, but that's not going to happen. I don't know if I feel worse from the cold I have or the fact that my training is disrupted.
Wed. AM weight 131.4
Wed. menu
6-10:00 coffee w/cream, cocoa 120 cal.
10:00 oatmeal /lowfat milk (1/2c.) 260 cal.
12:30 pea soup w/ham and kale 450 cal.
2:30 2 prunes 1 tbl. PNB and 10 almonds 165 cal.
5:30 pork stew w/corn and extra veggies 450 cal.
5:50 butterscotch sucker 70 cal. ( I really didn't need this)
Misc. medication and tea w/honey 190 cal.
Total 1705 cal.
Tuesday, December 26, 2006
Over Exercise, Overeat
I tend to have an obsessive personality and I can do things to the extreme. Like overeat, and over exercise! I realize I am at a time in life that I can go to a yoga class, work out w/KBs and do a walk or hike all in the same day, and cook all of my own food. This next year I think will have to be more about balance.
I felt a cold coming on last night and sure enough woke up this morning feeling crappy. But I managed to drive to San Francisco this morning at 7:30 am for the big sale at Saks. I was hoping to stop at Girya in PA to do a quick swing WO but I knew I should take the day off, so I did. I don't often do that enough.
One reason why I over exercise is that I still overeat. And so far it's worked out for me. I've managed to keep my weight consistant this past year, and feel like I've made the right permanent changes with my food to keep it that way. And even though I don't plan on having an emotional breakthrough about why I overeat, I need to put more rational thought into it.
After these challenging few days I feel strong and more hopeful. I want to make food my friend not my enemy. I feel like I've started that transition already.
Exercise is already my friend. But can a person have too many friends? For instance, I know when I add a "walk" in the evening it's to burn off extra calories I think I've eaten that day. It would make more sense to eat a little less and spend the time at home. Spending an hour walking most times is not working "smart" it's working "hard".
I already had cut my yoga back to 3 days a week instead of trying to go 6 days a week. Mostly because I didn't want it to affect my KB workouts, and those are absolutely the most important WOs.
I'll still go for an occasional walk, and I do want to add in some martial arts training, but I don't want to overtrain to compensate for overeating.
AM weight 133.0
No exercise!
Tuesday Menu
6-11:30am coffee w/cream 155 cal.
12:30 lg apple 120 cal.
1:30 lamb and veggies 450 cal.
5:00 cabbage salad w/golden rasins and curry dressing 250 cal.
Tea w/honey 30 cal. (3 cups)
Total calories 1005
I haven't weighed 133 in quite a while! It'll take a couple of days to work it back down, but no worries. When you play with fire, you get burned!
Today was a good day and tomorrow is going to be even better!
I felt a cold coming on last night and sure enough woke up this morning feeling crappy. But I managed to drive to San Francisco this morning at 7:30 am for the big sale at Saks. I was hoping to stop at Girya in PA to do a quick swing WO but I knew I should take the day off, so I did. I don't often do that enough.
One reason why I over exercise is that I still overeat. And so far it's worked out for me. I've managed to keep my weight consistant this past year, and feel like I've made the right permanent changes with my food to keep it that way. And even though I don't plan on having an emotional breakthrough about why I overeat, I need to put more rational thought into it.
After these challenging few days I feel strong and more hopeful. I want to make food my friend not my enemy. I feel like I've started that transition already.
Exercise is already my friend. But can a person have too many friends? For instance, I know when I add a "walk" in the evening it's to burn off extra calories I think I've eaten that day. It would make more sense to eat a little less and spend the time at home. Spending an hour walking most times is not working "smart" it's working "hard".
I already had cut my yoga back to 3 days a week instead of trying to go 6 days a week. Mostly because I didn't want it to affect my KB workouts, and those are absolutely the most important WOs.
I'll still go for an occasional walk, and I do want to add in some martial arts training, but I don't want to overtrain to compensate for overeating.
AM weight 133.0
No exercise!
Tuesday Menu
6-11:30am coffee w/cream 155 cal.
12:30 lg apple 120 cal.
1:30 lamb and veggies 450 cal.
5:00 cabbage salad w/golden rasins and curry dressing 250 cal.
Tea w/honey 30 cal. (3 cups)
Total calories 1005
I haven't weighed 133 in quite a while! It'll take a couple of days to work it back down, but no worries. When you play with fire, you get burned!
Today was a good day and tomorrow is going to be even better!
Monday, December 25, 2006
Merry Christmas, is it over yet?
Well, a miracle happened, I only weighed 130.6 this morning after my little binge yesterday. You would think that would motivate me to me semi-good today. But today is Christmas Day, do I need any other reason to take a day off of my regular diet? Besides I still have 1/2 lb. See's candy left over.
I knew I was going to yoga class this morning and I had my snatch WO to do this afternoon.
I think because I stopped eating yesterday around 1:30 it saved me (a little bit). So, of course I think I can get away with doing the same thing today.
When I got home from yoga around 10am I just surrendered to the stinking candy. I started eating it kind of slowly thinking I would make it last a while. And then I just said "screw it" (anyone who knows me, knows what I really said!). I needed to just get rid of it! I ate the rest of it and then it was gone! Thank God, it's over!
I started my pea and ham soup then headed out to the garage for my snatch WO. Here's what I did;
12:00 KB snatch
Warm up w/26
40 2 hand swings x 3 sets 1 min. on 1 min. rest = 6 min. total
1 two hand swing, 1 overhead swing, 15 reps x 3 sets 1 min. on 1 min. rest = 6 min total
Work Sets w/26
#1
20 1 trans., 1 high pull, 1 snatch, 2 min. on 1 min. rest
#2
24 1 snatch, 1 trans., 1.5 min on 1 min. rest
#3
10 snatch L, 10 snatch R, 10 snatch L, 10 santch R 2 min. on 1 min. rest
I alternated these 3 sets in order #1,2,3, three times and then reversed the order,#3,2,1, three times. For a total of 6 rotations. Each rotation took 8.5 min. x 6 sets = 51.0 min.
Total WO time 63.0 min.
8:00 Bikram yoga
AM weight 130.6
Monday Menu
coffee w/cream (no cocoa today because of the candy)
candy
lamb w/vegetables
cornbread
ice cream
I stopped eating at 3:30, took an hour nap, contemplated going for a walk, but realized a walk was not going to save me! No use spending an hour away from my family to burn around 200 calories. Tomorrow is a new day.
I'm planning on going to Stanford to do some after xmas shopping, then stop at Girya to do a quick swing WO with the 18's.
I knew I was going to yoga class this morning and I had my snatch WO to do this afternoon.
I think because I stopped eating yesterday around 1:30 it saved me (a little bit). So, of course I think I can get away with doing the same thing today.
When I got home from yoga around 10am I just surrendered to the stinking candy. I started eating it kind of slowly thinking I would make it last a while. And then I just said "screw it" (anyone who knows me, knows what I really said!). I needed to just get rid of it! I ate the rest of it and then it was gone! Thank God, it's over!
I started my pea and ham soup then headed out to the garage for my snatch WO. Here's what I did;
12:00 KB snatch
Warm up w/26
40 2 hand swings x 3 sets 1 min. on 1 min. rest = 6 min. total
1 two hand swing, 1 overhead swing, 15 reps x 3 sets 1 min. on 1 min. rest = 6 min total
Work Sets w/26
#1
20 1 trans., 1 high pull, 1 snatch, 2 min. on 1 min. rest
#2
24 1 snatch, 1 trans., 1.5 min on 1 min. rest
#3
10 snatch L, 10 snatch R, 10 snatch L, 10 santch R 2 min. on 1 min. rest
I alternated these 3 sets in order #1,2,3, three times and then reversed the order,#3,2,1, three times. For a total of 6 rotations. Each rotation took 8.5 min. x 6 sets = 51.0 min.
Total WO time 63.0 min.
8:00 Bikram yoga
AM weight 130.6
Monday Menu
coffee w/cream (no cocoa today because of the candy)
candy
lamb w/vegetables
cornbread
ice cream
I stopped eating at 3:30, took an hour nap, contemplated going for a walk, but realized a walk was not going to save me! No use spending an hour away from my family to burn around 200 calories. Tomorrow is a new day.
I'm planning on going to Stanford to do some after xmas shopping, then stop at Girya to do a quick swing WO with the 18's.
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