extra activity aka unplanned exercise

So...we've all heard "it's the little things" in so many different contexts.
But I'm here to talk about how this has to do with weight loss. One of the many things I learned from Beck's book is that every day you need to make an effort to add in "unplanned exercise"... now, what the heck does that mean??

You know how you like to muscle it out and carry all the groceries inside in one trip? Well, you'd burn more calories if you took a few trips. So... do that!
Need something from the corner store or gas station that's only a few blocks away? Don't jump in your car-- walk or hop on your bike.

Since moving to the big city I've started biking... a lot. Honestly, I started biking for MANY reasons, yet weight loss wasn't one of them, initially. Parking in Chicago is a pain in the butt (either impossible to find or costs more than I make an hourly) and gas in the city is about 40 cents more than it is elsewhere. Additionally, the time it takes for me to drive through the city from my apartment to my store near downtown is actually the same (or sometimes longer) than it takes for me to bike.
So... me and my single speed go everywhere in this city. Work, gym, convenience store, friends' houses, brunch... wherever.
THIS ADDS UP!!
I started using MapMyRun (has biking settings) to track some of my rides just to see what the calculated calories I burn are and I was astounded. This ap is amazing (I'm still sad that Nike+ doesn't have bike settings yet). And I realized, my "unplanned exercise" every day is REALLY adding up.

A big reason this adds up so much is because you're not recording these calories. I know a lot of dieters on various plans record all your workouts and then get to eat more that day because you have NET calorie goals and so forth... but that's the beauty of EXTRA activity. You're burning more...but it's not part of your recorded workout, so you see where this is going ;-)

Eat clean, drink water, work out... and start adding some extra activity to your day. The little things will add up and make a difference., I promise.

Reference: BECK

where to start

Everyone asks me, where do I start?
How about here? Now?

First thing you need to do is figure out WHY you want to lose weight. Make a list. Fill a whole page if you have to... but then look at your list and pick the 5 things that are the most important.

Take a note card and write those top 5 reasons down.
Now, if you can, laminate this or just use tape or contact paper... but this is now your daily reminder card. Put it in your pocket (not your purse) so you feel it there and you remember to look at it a few times every day. Any time you're tempted to make decisions that you know aren't healthy.

So, I'm share...here are my top 5 (if you have +/- 1 on your list it's ok too, just prioritize):
1. Look & feel good naked
2. More confidence
3. Wear cuter clothes
4. Attract fit guys

For me, I might add #5 "fitness modeling" ... as that is something I might try once I reach my body fat goals. But remember, we're all different. So please don't think that you need to look like ANYONE else! Just be you. Healthy you.


Ok, so, SET A GOAL:
I really advise against setting a number. Instead, set a reasonable size expectation and learn to not focus on just weight as one can easily become obsessed and addicted to weighing in. So... set a goal like "fit in my size 8 jeans without a muffin top" etc...

But if that is your end goal, be sure to set little goals along the way. For example: I started out as a size 16 at my heaviest. My original goal was to fit in a size 10 (now my goal is an 8...if my leg muscles will allow it). But for each size that I dropped, I treated myself to something-- NOT FOOD! Like, a new hand bag, or a pair of shoes (remember, buying new jeans can be a crazy investment that you end up moving past...but hot shoes will always fit hehe)... or maybe it's a pedicure? A massage? TREAT YOURSELF!
Set goals for along your health & fitness journey.
Examples:
1. Go a whole week without chocolate/candy/chips
2. A month without soda
3. A month without wine (this is super hard...I know)
4. 64oz water a day for a week
And GIVE YOURSELF CREDIT when you accomplish them! Seriously... fitness isn't just a short mission... you're changing your life and deciding to live healthier so that the HEALTHY you can shine through.

Ok, more soon...start there. Figure out why you're doing it, and set some goals for yourself. Leave a comment and share your goals if you want! I would love to hear them :)

xxo

Reference: The Beck Diet Solution

Transformation/Transition Photos

Ok, so here's a spread... me at my heaviest (215 in 2007), then just about my leanest (from just diet, not working out ~ September 2009)... and where I am now (175+). Sorry I really don't have any photos of where I started in March of this year (196.6)--all the pictures I was taking were "smart angles" :-/
My goal now is to get leaner and show more muscle definition all over (and to balance out my build). I've kept this bathing suit with the sole purpose of taking progress photos.

Here's a face comparison from March to today (sorry, I just snapped a quick one lol)

7/2/13

Went back to the doctor this morning...still in pain. Tests showed the first antibiotic was failing and the infection is still in full force. They prescribed a new antibiotic, an anti-spasmatic (so I don't feel like I have to go every 2 seconds) and sent my sample out for a full culture to make sure it's not some crazy new strand of anything that would need special attention. [p.s. Walgreen's Pharmacy is THE WORST!]
*************HEALING VIBES PLEASE******************


So I didn't eat before I went to the doctor... but I came home and chowed a bit before getting to work.
10:45a
100 - apple
100 - turkey sausage link (gluten free!)
120 - pudding :) [p.s. I am shocked I didn't eat this all last night...shocked]

I upped on my meds today to try to knock out a significant amount of work... gotta set reminders for myself to eat otherwise it'll be 6pm and I'll realize I'm on empty ;)

1:15p
80 - ham (lunch meat)

3:00p
325 - guacamole
50 - carrots

5:30p
60 - pudding (ok, it's gone now hahaha)
100 - apple

bike ride to volleyball (5.2 miles)
3 games of vball
bike ride home (5.2 miles STRAIGHT into the wind... FML with a single speed, this kills)

80 - ham
...more planking! Doing a challenge on Instagram ~ go check it out and get in on the progress train!

9:45pm
75 - kale
30 - cabbage
25 - spinach
160 - half avocado
75 - peppers (sadly, they came in oil)
360 - can of low sodium black beans, rinsed
15 - half lime
5 - balsamic vinegar
0 - apple cider vinegar
15 - liquid aminos

This puts me at 1775 calories for the day... pretty good seeing as I've been struggling lately to get enough in. I'm ok with having some low days since I know with the upcoming holiday weekend I'm going to have some high days... and I think my body likes cycling... though I haven't lost any weight recently. I need to DRINK MORE WATER and watch my sodium.

Might eat a grapefruit before bed too.
100 - grapefruit

total 1875

7/1/13 (July Goals)

It's a new month! Pretty stoked for summer :) Hopefully the rain will stop ruining my fun and it will stay beautiful out for the whole month... ah, wishful ;)

GOALS FOR JULY:
Planking - 5 minute front plank and 3 minutes on each side (current PRs are 2:22 front and 1:01 side)
[check out slambooyfitness.com for the challenge details and follow on Instagram]
Running - run 2 miles without walking [I can do with when I'm with a group, but solo I haven't done a mile yet...hoping my achilles cooperates]
Weight - I would like to get down to 170... I've been up closer to 180 the past few days, but since mid last month I hit 175 I am confident that if I stay focused on my food and drink enough water, I can do this!

So... my kidney infection is still hurting today. If it still hurts by this evening I'll go back to Urgent Care and find out what's going on. This is not fun.
Enough about icky stuff.

9:00a
100 - red delicious apple

10:30a
180 - proats

My heel is still sore, so I'm still waiting on running again... I don't want to risk re-injuring my achilles! But I can go for walks and hit the gym. My body aches and discomfort make these difficult, but I have to tough through. We'll see what the day brings. LOTS of work to do (plus searching for a 2nd job) today...

2:00p
360 - chicken
70 - peas
I needed a caloric meal in there today... definitely going to the gym later and likely for a walk... feeling good about where I am calorie wise so far for the day.

5:00p
Feeling anxious... wish I could just go RUN but my stupid Achilles :( grrrrr endless frustration.
I'm also obsessively thinking about guacamole. I need to eat something to make the cravings go away so I can effectively go shopping and get myself to the gym today.

Went for a 3.1 mile walk, 40 minutes. [- 400 calories]

8:30p
780 - Subway footlong veggie patty sandwich (honey oat, ALL veggies [no onion, no pickle], mustard & vinegar)
holy crap I was starving... scarfed that.

Was pretty torn about getting bread or anything for dinner, but I was SO low for my daily calories and I needed to go grocery shopping [NEVER GO SHOPPING WHEN YOU'RE HUNGRY] so I went back and forth with my pseudo-sponsor and decided it was ok. Just making sure my cravings stay under control tonight and tomorrow!

9:30p
180 - pudding :)

6/25/13

Woke up at a decent hour today...felt really weird eating such a big meal so late last night, but I had to! I really wanted sweets, but I'm glad I stayed home and didn't allow myself to go get anything I'd regret.

160 - 1 packet high fiber instant oatmeal
100 - 4 medium eggs (3 whites, 1 whole)
.... cooked the eggs over medium then plopped on top of my oats, mix! The gooey YOKE cooked into the HOT oats. YUMMY :)

110 - jalapeño Smart Fries
0 - Rockstar zero carb

250 - 1.5oz raw almonds

130 - beef jerky

240 - 4oz chicken tenderloin
25 - spinach

Vball game canceled so I went for a run/walk...and a thunderstorm hit. SO FUN! Haha I was soaked but I loved it.
Est -520 calories (Nike+ didn't sync for the first half mile of my run)

50 - broccoli
30 - cabbage
50 - carrots
200 - 2oz chicken tenderloin cooked in wine

I think I might walk to Walgreens and snag a little bit of chocolate since I've been so good with food (and I'm too low on calories again today).

Need to clean and pack!! Heading to Indianapolis tomorrow evening through Saturday and then straight to Milwaukee before Ma leaves the country for 3 weeks. I will definitely be tested when I am outside of my controlled environment.

6/23/13

I am currently supposed to eat around 1650 net calories a day (+/- 100)... that recently dropped. I was averaging 1750 until I reached the 175lb milestone.

I slept in today. First night with new a/c unit installed and I think my body was STOKED to finally get a restful night's sleep. I may have slept too much though because I was/am feeling pretty lethargic.

Today's food & activity:

160 - 4 medium eggs (2 whites, 2 whole) cooked over medium
25 - 1 cup (measured when raw) baby spinach heated
160 - 1/2 avocado
100 - chicken sausage

walked to the convenient store to buy caffeine

25 - 1 Rockstar Recovery
150 - beef jerky

10 - 4 midget kosher dill pickles

100 - steamed broccoli
100 - 1 cup marinara sauce

GYM:
3 minutes warm up on elliptical then 7 reps HIIT [incline 6. resistance 10. 40 seconds at 160/spm 20 seconds 260+/spm]
Then an hour of arms, shoulders and back... ending with some core.
[eventually I will share details of workouts etc]
estimated -700 kcal (I wasn't wearing a heart monitor...I'll get one eventually)

I met IFBB Physique Pro Nola Trimble at the gym tonight. She's JACKED and GORGEOUS!! Wow, seriously. I would love to have her figure. She recommended that I try competing :) I said I've definitely thought about it once I get down to a manageable BF%... so, talk about inspiration!!

360 - canned chicken (yeah, I don't normally like eating out of a can, but I had this and it was quick)
150 - 1.5 cups frozen peas
160 - half avocado
0 - jalapeno mustard (gotta watch out for sodium)

I'm still pretty low for my net calories today so I plan on having a grapefruit (100 cal) and some prosecco (67 calories per 3.5oz serving).
I should be solid... I'm ok with a low cal day after admittedly having a few high calorie days this past week :-/

Hopefully, doing this blog will keep me on track like it did before!

back and better than ever

Well, it's time. Time to keep myself accountable again so I've come back to the blog. 100dayshapeup was a bust as I let some of life's hurdles become road blocks that I saw as brick walls rather than just a challenge I could jump over and move past. But now, I'm back... I have a whole new life and I'm SHAPING IT UP! I moved to Chicago at the end of 2012 and early in 2013 (about March) I decided it was time to REALLY focus on what I was eating and what I'm doing to get the body I want and I know I can achieve. I stopped using a calorie counter ap that was telling me to eat too little (My Fitness Pal) and consulted with a nutrition expert. EAT TO LOSE was a whole new concept for me. I had no idea that the diets I'd used in the past weren't working because my body was slowing down into starvation mode. So... for the past 2 months I've been pushing myself to eat clean and train hard. No more 500 calorie elliptical workouts. I am training my entire body using High Intensity Interval Training techniques and weight lifting circuits. I will share details in later blog posts. If you read back to my old posts, you'll know I've struggled with Compulsive Over Eating. This addiction never goes away. It's like being an alcoholic or a drug addict... except that my addiction isn't a substance I can cut out of my life-- you can't NOT eat! So, I'm still working on ways to keep myself away from my trigger foods and stay on track. I'm going to use this blog, again, to keep track of my daily food intake as well as my workouts. I will weigh in on Wednesdays and try to get my body fat % tracked as accurately as possible (this is tough). I started at 196.6 lbs. My current weight is around 175-177 (depending on water/salt/sleep). I will do my best to keep my posts honest and accurate. I am going to look for some honest photos so I can show progress (and history).

78

I woke up today and was SO hungry... I have no idea why, so I ended up mowing down the 2nd half of my sandwich from last night.
I plan on going to the gym tonight and getting some cardio time in, also planning on doing lower back and tricep toning while I'm there.

TODAY.
1/2 turkey club (from last night without the bread)
FiberOne granola bar
1 medium apple
-
1/2 litre water
1 mango
-
FiberOne granola bar
2 light string cheese
-
GYM: 35 minutes on the elliptical, level 12 -over 400 calories
lower back, obliques and shoulder toning
-
1 litre water
-
3 tortillas
1/2 avacado
1/2 cup black beens
1/3 cup salsa
cilantro
-
vitamin water Zero

Wednesday weigh-in

Weight: 177


Same last week... UGG!
I am definitely starting to see & feel my body tightening up and slimming down.
Time to focus on water intake and cutting out fats late in the day (no more pb after dinner)

81

Crazy day of catch-up-with-life... had my follow up interview and GOT THE NEW JOB! Eeep! So pumped. Life is so good lately. Dating, weather, snowboarding, great friends, new job... YEAH!!!!

Ok, so today.
I went for my body wrap, but I think I was stressing pretty hard about if I was going to get this new job or not... I got SO many hot spots. They were adding layers of washclothes all over me but my body just wasn't having it. So, after 30 minutes (they are usually 50) I had them just end my session. I still feel very good, I sweat out a lot and will go back at it next week.

FOOD.
Day.
3 FiberOne granola bars
1 apple
1 pear
1 flat bread (1pt) w/spray butter, splenda and cinnamon (mmm)
Dinner.
Best Salad Ever: 6oz beef tendertoin (cut off all fat before cooking)
LOTS of dark greens
1 anaheim pepper
4oz salza
2 Tbs real ranch dressing w/4 Tbs vinegar, loads of fiber powder and cilantro
2oz grated cheese (I normally don't add this but I was celebrating)
1oz pine nuts
Dessert.
2 flatbread tortillas w/PB


ACTIVITY.
Gym.
15 minutes Random on stationary bike -180 calories
20 minutes on Treadmill (ran for 4 minutes... longest I've actually RUN in forever!) - 200 calories
Leg lifts and lower ab work on the mat
Unplanned.
Parked far away at the grocery store and job interview.

competition

I'm on track and I feel really good. I woke up this morning and took a minute to check myself out in the mirror... laugh if you will, but a big part of my motivation in this challenge is to look better naked (or nearly). I was in my usual morning garb: a tshirt and chonies...I took off the t-shirt and checked out my "problem areas." Maybe i'm just hallucinating but I feel like they are already starting to tighten up. I feel awesome.

Since today is my 16th day of this challenge, I've officially beat the girl who did the blog http://100daychallenge.blogspot.com/ HAHA~ she posted 15 days and vanished, so that makes me feel good about myself. I know that most people wouldn't agree with my competative nature with this sort of thing, but that's what works for me. I lose motivation when there is no competition other than myself... so, it's little things like that which push me to keep going.

I really like my gym. I go to Planet Fitness. If you haven't seen their commercials, check them out on YouTube and you'll laugh. I really do feel the difference in the "Judgement Free Zone." There are people of all shapes and sizes, all different motivations for being at the gym... and I really like it. There are no meat heads, no grunting... it just feels like a place where I want to sweat my ass off and leave with a smile on my face. I just thought I'd share. If you have one near you, go take a tour...their membership costs are crazy low! If you decide to join, just put me down as your referal source (I have no idea what this does, but I think they do some sort of credit for new accounts or something... couldn't hurt)/
http://www.planetfitness.com/

87

Didn't sleep much last night. I woke up at 4:30am and couldn't fall back asleep, so I got up and tidy'd my apartment, painted my nails, didn't vacuum out of respect for my sleeping neighbors... but ah well. I do feel good today. After yesterday's FormoStar body wrap and visit to the gym... the guilt from my holiday over-indulgence has subsided. I think I'm going to do the rest of my wraps on Mondays (since weekends tend to be when I build up toxins). They really don't feel slimming, but I do sweat my butt off and I know that I'm getting the toxins out of my system. I feel really good after my treatments.
**These wraps are kind of expensive. I decided to try them out because the normal cost is $59 for one treatment, but they were offering a special of 5 visits for $89 ~ so my girl Bre recommended I try it out as she knew I wanted an extra bit of kick-off for this weight loss plan... I've gone twice so far. I figure, it was something to try.


Today.
I have tentative dinner plans so I most likely won't be visiting the gym today~ if dinner is postponed I will definitely go, but my goal is at least 3 times a week so taking a night off is no big deal.

FOOD.
Breakfast.
1 high fiber granola bar
1 TBS pb
Snack.
8oz Pineapple tidbits in natural juice
Snack.
1 weightwatchers yogurt
Dinner.
Pork tenderloin stuffed with goat cheese & sun dried tomatoes
Green Beans
2 glasses of chardonnay


ACTIVITY. :-/ nonezo

88

New week, back on track after yesterday's holiday ridiculousness.
I have a body wrap appointment this afternoon, so I'll go do that after work and then go to the gym, tan and then do at least a little bit of cardio to get my body moving after a few days of not enough activity.

Breakfast.
1 high fiber granola bar
1 TBS pb
Snack.
1 red grapefruit
Lunch.
1 smartOne frozen meal (2pts)
Snack.
1 light string cheese
1 weightwatchers yogurt
Dinner.
1 can progresso light soup
4oz white mushrooms (added to soup)
4oz spinach (added to soup)

Activity.
Gym: 30 minutes on the elliptical w/heart rate 155-165, 10 minute cool down walking on the treadmill at 4mph

Thermo body wrap... getting out those toxins


**************
I need to drink more water every day.

89

Easter.

I woke up and drove home after a pretty awesome 24 hours with a new person (I won't go into details, but I kinda think they're great).
I decided to drive straight to the gym because I felt like I should try to get a workout in before brunch (junk). I got downtown and saw the sign on the door~ closed for Easter holiday... BLASTED!!! I was sad. So, I just went home and relaxed, ended up just taking it easy (including a nap) until I went to my friends' house for Easter brunch.

Breakfast.
1 high fiber granolda bar
8oz pineapple tidbits in juice
2 tortillas 2/pb
Brunch.
Ham
Potatoes (SO naughty)
Green beans w/pecans
1 Cut Throat pale ale
Lots of fruit (strawberries and kiwi)
2 rice crispy treats
1 scoop of heaven (idk what that was but it was so good, I'm sure it was horrible for me)
Snack.
Salsa & chips

Activity.
Driving range: 100 balls.
Not exactly what I would call activity but at least I got out and did something.

Overall it was a bad day food wise. It's REALLY hard to be good when you're around people who just don't understand how hard it is for you to say no.

91

First 10 days have gone quickly, but I do realize I have a lot of time left. I'm feeling great since I've worked out at the gym for the past 2 days! Having my bicycle is also great since I can run my usual local errands using that instead of driving (gas is stupid expensive these days and I'm not a fan of large carbon footprints). I'm looking online for baskets for the back of my bike that will fit grocery bags so that I really can use my bike all summer around the city.

I probably won't make it to the gym tonight. I would like to, but since I have a doctor's appointment and then dinner plans I don't have time. I'm going tomorrow for sure (unless I get a lift ticket for Brighton). I will make sure I do some core toning at home tonight before bed. I'm looking to buy some ankle weights like the wrist ones I already have, just so that the days I don't make it to the gym, I can do leg toning at home with a bit more intensity than just using my own body weight.


FOOD: (projected for the day...will edit throughout the day if I don't eat everything I brought with me to work etc)
Breakfast.
2 high fiber tortillas (technically zero points! I love these things)
3 tsp peanut butter
Lunch.
SmartOne frozen meal (2pts)
1 red grapefruit
Snack.
1 weightwatchers yogurt
Dinner.
Spicy Chicken salad @ Cheesecake Factory (from their WW section on the menu)
1 Jack & Diet
late snack.
1 tortilla w/pb


ACTIVITY: none =(

12:10am I had a date tonight... and it was a LOT of fun. We just went to dinner and then talked for over 4 hours total HAHA. So, since I had to come home and shower after work and get dressed for dinner, I had to skip the gym...I'll make sure I'm active tomorrow!

honestly shocking

As I have decided to start posting the link to this blog on my facebook and share it via email with friends and loved ones...I've been getting some feedback that I wasn't expecting.

OMG!!!!!!!!!!! YOU WEIGH OVER 180 POUNDS?!?!?!?!!? OMG I CAN'T BELIEVE YOU ADMIT THAT!!

WTF people... really? Is honestly really that shocking? Why is it such a big deal for a woman who is NOT fat to honestly share her weight. If you look back at pictures of me when I was my thinnest, I was 155lbs~ and all those healthy pictures the comments flooded in for, I was 160-165. Yeah, for me, 160-165 looks great. Shocked by that number? How about you step back and think about this for a minute:

The average American adult female is 5'4" and weighs 140lbs and size 14
The average female we see on television is 5'11 and weighs 117lbs...
Though size 14 is average size in the US, it is the least commonly purchaced size of clothing... odd?
Article 1Article 2

I'm open and honest about what I weigh. Most of my life I was made to feel that this NUMBER was something to be ashamed of. I'm not ashamed. I am not a small person. I am a tall, muscular, beautiful woman... and it took me over 20 years to start believing that.
Now that I am back to focusing on getting myself healthy again, I am sharing every thought, calorie, experience and struggle... in hopes that maybe thoughts from friends (or even strangers) will help to keep me motivated and working hard on myself so that I can reach my final goals.
Even if I get zero feedback, no comments... no help... I wanted to keep myself accountable for all of my actions and I set this goal for myself. I couldn't think of a better way to really be accountable than something that others had public access too and I couldn't hide from ~ of course I could LIE, but what's the point?! I have a goal, it will be reached.
Ok, enough rambling... back to work!!

93

Doctor upped my antibiotics schedule to get this crap gone... because it's hella annoying.
To make myself feel a bit better I went to get a haircut, I really needed it. I went to see my girl Bre at LUCID ENDS SALON...I love her. She definitely helped me feel better.
She also recommended I try out this thermowrap body contouring thing that she has been doing as her wedding fast approaches! It's kinda expensive ($89 for 5, 1 hour sessions) but it's a crazy kick start to my body work and it's removing toxins (not just dehydrating)... I'll report back on how I feel about it after I've gone more than this one time. But WOW, I sweat a ton!!

FOOD.
1 light string cheese
2 TBS peanut butter
1 high fiber granola bar
2 cups high fiber cereal
1 cup almond milk
1 rockstar hydrate
4 celery heart stalks w/peanut butter (total 1TBS)

Hmm...didn't eat much today. Weird.

ACTIVITY.
I went to the gym!! 25 minutes on the elliptical and 10 on the treadmill... and a quick first tanning session to start working my skin away from it's current pasty tone. Eeep!

wednesday weigh-in

Today's weight: 183... same as last week =/
I'm ok with this because it's that time of the month and I'm holding water... I also really haven't worked out and I've had a very slow start to this process.
Next week, we WILL see progress!!

94

Another sick day...

1 quart orange juice
2 turkey dog w/veggie wrap
4 cups apple sauce
1 grapefruit
2 granola bars (high fiber)
3 TBLs peanut butter
1 can progresso light soup
1 sweet potato w/spray butter

REALLY don't want to go to work tomorrow... I want to just quit and find some part time work. Ma blew my mind today... she paid off my entire credit card bill and made me put away the card. I have no idea how to thank her. I just need to figure my life out with work because the commute is costing me way too much money with gas and wear on my old car. I need to not only shape up physically, but my life needs reshaping. I need to shape up. Pronto!