Healthy renewal - new fitness goal

Fresia, sorry to hear about your dad's setbacks. I hope he's doing better soon! But congrats on the weight loss! You're doing really well! I love seeing your progress; it's really inspiring!

I definitely have trouble getting out in the cold. Last week, I went to the gym once, and then ran a Thanksgiving Day race. I had a panic attack in the morning, and almost didn't make it to the race. My husband was very good, though. He coaxed me out of bed and into the car, and eventually to the race finish. He helped me stick to my goal of a race every month. I was just so anxious about being late, about not having run much and my last couple runs being short and needing to walk, about not being able to finish the race, and on and on and on. But I made it, and I ran, and it wasn't my worst time (I'm beginning to really believe my body is pretty well adapted to running in the cold despite the fact I really, really, really have to push myself out the door...). Going to the gym last week was helpful, though, because I found out I don't hate the treadmill nearly as much as I thought I would...

My goal for the week is to run at least twice, and a race next Sunday to get December out of the way.

That is so awesome; overcoming the panic is amazing, to just get there, then to do it, and finish, and have a respectable time. Sending huge hugs! I know that is not easy to do and congratulations! Awesome job! Good luck training this week and for the race Sunday!

The cold weather for me, unlike the dogs who get frisky, zaps my energy. I wish I had even an ounce of the energy they get by this weather. If I could bottle it, I will send you some too and anyone else that dreads the cold. The cold sure takes the fun out of being outside.

Due to the sleet, I went to a cycling class to change things up yesterday. It turned out to be fun but oh my, am I feeling it today. You can see it as I shuffle around here and moving rather slowly. I should weigh-in today but I am putting it off until tomorrow; as with the days I took off, I am not so sure I want to know just yet.

So the goals for today: try to stay vertical, stretches, and walking.

I've been interesting in spinning classes, but am so anxious about trying them! I'm worried I'll break a leg or worse, just look like a fool. What was it like??

Thanks for your kind words! They really mean a lot. It's nice to have someone to tell these things to and have them understand.

And yes, I would love to take some bottled puppy winter energy!

The spinning class was a challenge in a fun way; the instructor was great, good sense of humor. Also if going to look like a fool, which knowing my coordination is a reality, then we all did it together! There were parts that I had to slow down, or lower the resistance, or even had to stop at one point not able to keep up (no one minded, just encouraged to do what could), but the combinations were interesting in concert with the arm exercises; it was nice to do something different. I would definitely go back on other bad weather days to be able to stay inside and change the routine up a bit. I have to admit I am getting bored, on one hand, doing some of the same things, but realistically it is not financially not feasible to expand to too much else of interest until back to work.

What was interesting though was the herd of white tailed deer that we saw this morning while biking, not 15 feet away; some babes with them too. Amazingly enough the dogs listened and did not chase them. It was a beautiful scene at sunrise (orange, purples, and yellows), dew on the green grass glistening, and mist rising over the grass with the sun sparkling in their eyes. Precious moment.

Still have not weighed in, perhaps will skip it this week or until have the courage or wait until next Monday, yes I think that will be it. Monday, Monday. ah-ah, ah-ah. So good to me, (hopefully)

Met one goal this morning: biked, this afternooon I need to do weights.

So I am starting to make more food substitutions for some things where there might be healthier or lower calorie options. I took my current grocery list and researched some of those things.

For me, I found a greek yogurt to replace the other yogurt, has less sugar, less fat, but more protein and fruit in it to have as a replacement; noticed it is more filling and don't eat as much, but also not hungry as soon afterward either, which is huge, fighting the hunger. The calories, and trans and saturated fats in peanut butter can be lowered with an organic one to helps with that as there is less added for sugar, processing, and preservatives. The doc recommended a butter made with olive oil for a heart healthy substitute. So little changes here and there hopefully will make a difference.

I have noticed that some foods including the snacks (like crackers, chips), desserts, canned or processed goods, dairy products like cheeses, even cereals for that matter, can say low calorie or low fat but are misleading. Low cal sometimes just means a REALLY small portion on the label but has the same ingredients as the original; low fat just has more sugars in it to make up the difference in flavor lost from the fat and can some times have the same or even more calories than the original version per serving. It is frustrating when trying to find a substitute and know now that this is where moderation comes in that there is no substitute at times but portion control. Reading labels is annoying but will be worth it to get to know what is in what to better understand what goes in the body and how it is used.

There are still some things that there is still no substitute for and yes, I cannot give up a real bagel. But am doing better with only have half of one now once in awhile as a treat instead of daily. And funny thing too with SOME of the lower calorie versions of salad dressings, ach, so am learning to use much less instead so that I can have the real thing.

I hope anyone that is on the path to making healthier choices is finding the things that works best, substitutes that make a difference, and a balance between the things that love and moderation.

Best wishes in the process. Good luck!

Goal today: didn't get to weights yesterday so today weights, and walking.

PS Are there things you have found that have been a healthier subsitute or that you found you cannot substitute?; please share anything you might do to moderate a craving, to help with portion sizes, choices, or have found on labels?

Whenever I get a salad, or even make one for myself at home, I always get the dressing on the side. And then I actually dunk my lettuce into the salad dressing. I have WAY more control over how much goes on my lettuce and end up using a lot less.

I'm trying to find ways to eat more yogurt. I absolutely hate the stuff. I like Greek yogurt SLIGHTLY more than regular yogurt. I've tried smoothies, I've tried freezing it, I've tried various flavors... Nothing. I wonder if I just bought a small container, not an individual package but one with a resealable lid, and just tried to have a little bit everyday instead of facing the giant (in my mind) individual serving... Well, we'll see, maybe the next time we go to the grocery store...

My husband has started reading labels like a fiend. I think the real key to eating healthy is being able to afford it... For sugar cravings, I've heard to try having fruit. And honestly, if I"m having a really bad craving? I'll just eat it, because otherwise I end up eating so much more trying to satisfy it and end up eventually eating it anyways in addition to all that other stuff.

My goal for yesterday was to go to ballet. First time since August. I made it, it went okay, and honestly, I'm a lot less sore than I used to be after months off and I think that's because of my running. Tomorrow, hubs and I will hit the gym.

What kind of weight routine do you do? Right now, I don't really use weights. I mostly do push-ups, crunches, dips, and these backward row things with an elastic band. I was doing lunges at the gym before, but haven't in a while. Might start those again. My mom has been telling me "You need to add weight training resistance to your work out!" so I've been thinking about it...

I like the idea of ordering the dressing on the side and dipping it. Good idea. I know what you mean about the sugar cravings though especially since can end up eating the house hoping for a substitute, but now know just could have satisfy a craving with something simple in the first place; chocolate is one of those things that there is no replacement. I have gotten some of the mini chocolate pieces that keep in the freezer now for just those occasions, one or two pieces satisfy those cravings now instead of a whole bar or a whole bowl of something like ice cream and am content.

Weights....when going to the gym and first getting started, or in meeting with other trainers, they will set up a routine to show you a circuit you can do either with their machines or the free weights and proper technique, or combination of both free weights and machines. This is what I have continued to use. Years ago because of some phobia after my attack in being able to get to the gym, I got a Total Gym to have at home to continue to do weights but all of these can be done with free weights or with tension bands as well (available at any medical supply store and some sports supply stores); the exercises are: leg extensions for the quadraceps and leg pulls for hamstrings, abduction and adduction for outer and inner thighs (which can be done with bands), calf raises while holding weights, lat pulldowns (which can be done with bands), overhead press, chest flys, chest press, back extensions (lying on the floor to start out without weights) and abdomonial curls (like situps), bicep curls and tricep extensions, lunges and squats, and there is one I cannot remember the name of, which is twisting or sitting or standing holding a weight or medicine ball to strengthen the core. There are a number of places online to describe how to do these with the weights or bands for proper technique.

At one point even before the equipment or even the free weights, would use normal household objects to substitute for gym equipment: for weights-books, cans or bags of cans, bags of some tools, or a sack of potatoes work well too. The resistance though needed the bands and they are rather inexpensive for some of the other exercises. Bag of dog food or rice makes for good medicine balls. Can be creative with what you can find in the house or cheaply at the store.

R.S. I hope training is going well. Good luck on Sunday with your run!! May it be a peaceful day and the wind be at your back!

Goal today: shovel the snow, walking 2x.

Splurged to go the swimming pool this morning. My joints and muscles are so sore from all the shoveling, and it seemed like a better idea to do something that is low impact to loosen up but still get the cardio workout. The pool was heavenly, so soothing.

No other goal today, but may talk a walk later though if the weather changes on a leisurely basis.

Have not weigh-in for two weeks, da-da-da-dun: 6.1 lbs. Yes!

The weather is really crappy today with snow and sleet so I am going to stay inside if I do any exercises. If I have any energy after digging out, it will be a yoga day to stretch out the cramped, sore muscles for the goal today.

How is everyone doing with their goals?

Thanks for the tips on weights/strength training. I'm going to look some of those up later (probably using resistance bands). I was doing tricep pulldowns with a band and my husband's pull up bar and the band snapped in half. It was pretty old though. I have a new one from PT last year and that one seems better.

I'm still on track for my goal! Ran my December 5K yesterday! It wasn't a great time, but then it was 12 degrees F, so the fact that I was out there at all is success. A woman came up after the race to tell us she enjoyed running with me and my husband because we had such a consistent pace and made such a good team. I thought it was really sweet of her, even though I completely disagree about us making it look easy!

CONGRATS on your weight loss! That's awesome news! Sounds like you're doing a great job staying active in spite of this gross weather!

R.S.-Awesome job on the 5K! You even inspired someone else along the way, that's incredible.

I am already missing biking with the roads as bad as they are, it is not an option at the moment. I am not going to hang it up yet just in case there might be another opportunity to get out but am thinking the snow blower will be taking it's spot permanently for the next several months.

This feeling of being so tired but yet not being able to sleep is not helping my energy level. Stress, of course, has nothing to do with it (one final exam got moved up to next week with the others; Dad home this week some time-good but stressful getting ready) and ironic since this is the time of year with the shorter days that usually cannot get out of bed. 2:50 am and am awake.... , yawns though.

Goal, MUCH later today : walking if want to be outside and weights. However, it might just be time to get out the snowshoes and take a different kind of walk.

You'll have to invest in a fat bike

KONA BIKES | 2014 BIKES | FATBIKE | WO

My husband has one and he absolutely loves it. He was so excited for snow, but he rides it year round anyways.

I'm sorry you're so tired and having trouble sleeping at the same time! That's the worst! Is exercising helping at all? I think it helps me. I'm glad your dad is coming home, but yeah, that's definitely stressful in and of itself. But it'll be nice to have him home for the holidays.

Goal for tonight: Ballet class... and then homework.... Bleck. Almost done, though!

I will look into the bike, thank you for the information.

I only got to walk today, no time for anything else. Hopefully tomorrow will have more time and need to get it in before this next storm rolls in. Two feet of white stuff are coming. Just warms me up inside. When they told me I'd finally get to experience four seasons when I moved here, (and was so excited) they never told me winter was the longest season unfortunately; still getting used to it or perhaps not.

Goals tomorrow: walk and bike, goal to check out more items at the store to substitute for some higher calorie items.

There will only be time to do stuff in the afternoon today and despite the single digits, going to walk or bike as the roads are still clear. The storm the predicted has not rolled in yet, so am going to take advantage of this. Also have to bring in firewood, so that seems to count as some weights as well if I do some bicep curls and lunges while hauling it. It takes longer but changes things up a bit.

With the holidays coming, anyone have any tips for surviving the parties, meals, goodies, or any pressure that seem to come along with them? What helps you get through them to stay balanced or this the time of year you just enjoy?

I went to ballet Wednesday night, but I barely made it through barre. My hips, especially my left, were just killing me. I've had problems with it in the past, but never this bad. I went to PT for a little bit and she said I was just super tight -- as in, she was having trouble finding where tendon ended and bone began. But I think the cold just made it so much worse cause it has never hurt that bad in my life. I had the heating pad on it all night and it still hurt Thursday morning. It's feeling better now, so I'm hoping to go to the gym tonight. But it's snowing, so we'll see how the roads are...

I'm sorry I don't have any advice for holiday parties. I don't really go to many parties, so I don't really have to worry about avoiding stuff. Maybe eat before hand, and take lots of veggies or fruit if they have veggie plates or fruit salads out.

You're much braver than me when it comes to the single digits. We're having a heat wave, and are up to the 20's

Take good care R.S. The orthopedist and PT person I used to go to would recommend 2:1 heat to ice, that say for every 10 minutes of heat you do follow with 5 minutes of ice afterwards. It will help with recovery. Hope you feel better soon.

I will not be doing any normal exercises today. We are up to 22 inches of white fluffy stuff, (so thankful it is powdery) but still coming, so my exercise today and entire day will be consumed with shoveling, shoveling and more shoveling. Whew-hoo. Now that the feeling is back in my hands and toes, I'm headed back out. If I don't come back, look for the yellow shovel hand sticking out in the snow.

Hope everyone's fitness goals are going well.

So I attempted to change out some of my dairy products in my attempt to eat healthier and tried some new products over the last couple of days. Low and behold, there were some winners to some lower calorie options; I cannot however change the cream cheese for the bagel and cooking so I will just have to cut back on the portion size. It is funny how cream cheese for me is an issue and a friend loves the lower cal option, but the lower cal swiss or cheddar not so much. Each to their own to find what works best for us and those darned finicky taste buds.

Weigh-in this week: 2.8 lbs

Todays goal: weights

Even funnier, I hate cream cheese

Grocery store was having a sale, 4 things of cream cheese for some such price. I just sit and watch the commercial and say, "Why would anyone ever need four?!"

Goal for the week... Just to survive. Final exam on Wednesday and still need to finish up Christmas stuff... Hopefully I"ll make it to the gym at least once...

Keep up the good work! You're definitely a lot more dedicated than I am.

So I shouldn't send you my famous cheesecake for Christmas then I take it?
Good luck on finals R.S. and hope you are feeling better!

I took one of my finals and the other class I have been granted an incomplete given all that has been going on with Dad. We agreed that since I need this class a prereq for the spring class, I assured him l will not be drawing it out and will have it done by Jan 11th. He was kind and compassionate, saying this is exactly what incomplete's were made for, and very much appreciated.

Goal today: walk, and then not much other than more shoveling (16 more inches); since the carpenters are coming, have another appointment, and then Dad is coming home at noon, I am not going to plan on anything else today. Things are going to change to see how can fit things in from now on. He will be needing 24 hour supervision so I am not sure how this will go. Playing it by ear from hear on out; should be curious to say the least.

That's great that your professor was so kind and understanding! It's nice when professors are like that. I'm sure you'll get it done. It's nice that you can take a little break, though, and not worry about it and just spend Christmas with your dad. I'm glad he's coming home, but I can understand how that's going to bring a whole new, different kind of stress. I'm sure you'll figure everything out and still be able to get some exercise in.

Final went okay. I had a solid grade going into it, though, so I think even if I completely failed it, I'd still pass with a B. I hope I kept it an A, though. This is the first semester in I don't know how long that I actually finished on time, no I's, W's, or F's. Honestly, the fact that I finished is so much more important than an A, but an A would be the icing on the cake

My hip has been feeling better, but I think I'm going to veto ballet tonight. I went sledding with some kids from class after the final exam, so I'll count that as my exercise for the day. I might go to the gym later this evening, but it might be nice to sit around and do absolutely nothing guilt free... We'll see!

And, yes, no thank you on the cheesecake Now.. cookies? chocolate? I'm all over that!

If I don't get back to this thread before Christmas, Merry Christmas!! I hope you have a great, relaxing holiday! Oh, and don't get lost in the snow!!

So am trying to get adjusted and figure things out with a new schedule/routine in now taking care of Dad. It is going to take some time. I may have to take some more time off the next couple of days until we figure some more things out. Minor setback on one hand, progress on other fronts with Dad.

Good news have made it into the suits that need for interviewing in the Spring, and they are actually loose. ! I cannot believe it actually worked and was possible; it was not easy but the dietary changes and exercise worked, several sizes smaller now.

I still want to maintain being active though to keep it off and set a new goal to get closer to the weight am supposed to be. I have an appointment in January with the doctor and will talk to the him about what is a realistic desired weight for my health. Meantime I know it is still too high and will keep going once things get settled here and figured out.

Meanwhile, best wishes on your goals, and for a safe and happy holiday! All the best in the New Year!

As according to the online reviews long Term is known to be the end goal. Imagining yourself having lost weight or gained strength, being stronger or fitter. By seeing yourself having reached your goal, you are more likely to get there. It is important to revisit this image whenever you feel you are slipping into negative thoughts and actions, which will sabotage your hard work.

Congrats, Fresia! That's wonderful news!!! I think it's an excellent idea to talk to a doctor. He might recommend a nutritionist to keep working with you, but you've been doing such a great job on your own! You should be so super proud of yourself!

Remember to be kind to yourself during this adjustment period. It'll take time to find your new routine, but you will and things will stay on track.

You're definitely an inspiration. Be sure to keep posting!

Happy, happy New Year y'all!
Wishing you all the best in your endeavors and goals for 2014!

Things have been a bit crazy here and I/we have not gotten into a routine yet as family arrived right after Dad got out of the hospital. They just left a couple of days ago and looking forward to finding our groove. Meanwhile, one of the therapists and his doc recommended a treadmill for Dad and now have that for us to start using; which given this is already looking like it is going to be a really bad winter, it will help for all of us.

Again, wishing you all the best, be well, and take good care meanwhile.
Happy New Year!
-Fresia