2014 Resolutions

With the New Year quickly approaching, I decided to put together my list of resolutions, and while some people may scoff at resolution lists, I find that they bring purpose and they give a sense of direction for the year.  Resolutions help to keep me grounded, focused, determined... and when accomplished they bring such a sense of well-being and success.  I like to look back on a list and see if I did what I set out to do.

I didn't make a resolution list for 2013, but I did for 2012 so I will reference that for this time of looking back.  2013 was a year in which I saw a lot of strength in myself.  I continue to do well in school, I have only made one B in 4 semesters.  One thing that has plagued my resolution lists since 2008 has been finding a great church... we found a church where the entire family feels at home.  A HUGE accomplishment has been my fitness; in the last 4 months of 2013 I shed 27 lbs and reached the weight that I had set and failed to achieve for 2012. On a more superficial note, I am still keeping my hair longer than chin length (which is a big deal, I like to chop it boy short).  While there were a few things that I didn't accomplish, overall, I feel pretty good about 2013.

2014 has a lot in store for me and I need to accomplish a lot.  Here is my list:

2014 NEW YEAR RESOLUTIONS

1. Apply and get accepted to nursing school and do awesome!

2. I still have at least 10 lbs to lose.  By the end of 2014 I want to see the scale read 115 lbs.

3. I want to run some 5k's and 10k's.  I can already run 6 miles straight, so I want to keep myself fit and keep running.

4. Blog more, even if it is just for me.

5. Do more mommy-daughter stuff with Lindsey.

6. Do better at making sure that my husband knows that I love and respect him.

7. Keep "Taco Tuesday" as a tradition and stay-in date night with Davis. (Taco Tuesday is when Dave and I order take-out tacos and watch either Sons of Anarchy or some show on netflix with each other).

8. Make as much time for friends as I can with my busy school life.

9. Potty-train Avery.  I don't want her to turn 3 and still be in diapers.  That's just because I am sick of paying for diapers.

10. Get Silver Dollar City passes and spend some time with my mom during 2014.

... That's it.  Some goals are more frivolous than others.  I am excited for this year.  Before we know it, it will be Christmas time again, and I will be looking back at this list to see if I did what I set out to do.

An open letter to anyone with weight goals for 2014,

Good luck to all of you making resolutions.  I want to give encouragement and advice to anyone who is making weight goals.  Don't make it more complicated than it needs to be.  First of all, you have to comitt to the process of losing weight.  Unrealistic expectations of quick weight loss will surely thwart your efforts; be patient and 1 - 2 lbs a week is a healthy steady weight loss pace.  To start out, focus on calories in v. calories out.  You can use apps like My Fitness Pal to help you track how many calories you need to stick to to lose weight.  When you exercise you can eat some of those calories back, so think of exercise as earning your treats.  Don't make it about dietary restrictions as much as about calorie consumption.  Keep track of what you eat and your exercise.  Exercise an hour a day.  Start out easy and then gradually push yourself further.  Don't feel like you have to do things you don't like to do to work out.  Find what you like and do that.  I like to run and do the elliptical, so that's what I do.  Once you start shedding the pounds, THEN you can start worrying about the dietary restrictions, but when you tell yourself you can't eat ice cream or can't have a hamburger, you will get frustrated and give up.  WORK for that ice cream, WORK for that hamburger.  If you put too many restrictions on yourself you set yourself up for failure.  Just work out and watch how much you consume... then you can fine tune as you go along.  Some people might disagree with me, but this is what has worked for me.  Most importantly... YOU CAN DO IT!

Week 16 and 17: Slowing Down While Speeding Up

I'll start first with the slow down.  Weight-loss is at a crawl right now, but I am content and okay with that.  I haven't quit, but now that I am in my normal weight range for my height, weight loss is getting more difficult unless I create a large enough deficit and that is difficult to do while in school and facing the Holidays, but I am still working at it.

The past two weigh-ins have been bi-weekly, and I don't want to make a habit out of that.  Weighing in weekly keeps me accountable to making progress.  So this will be the last time I will combine weeks.

Between Week 16 and 17 I only lost 1.4 lbs.  I am down 25 lbs overall, though, and that is freaking fantastic. 

Milestones:

140 lbs = Pre-Brendan weight.

137.8 lbs = -15 lb mark

133 lbs = Pre-Avery weight.

132.8 lbs = -20 lbs mark

127.8 lbs  =  down 25 lbs and The lowest weight I have been since having babies.

122.8 = Pre-Lindsey weight and -30 lb mark.

 

So, I am nearing my initial weight goal.  I'm so close.  Only 5 more lbs.  and then I will be the weight that I was when I found out I was pregnant with Lindsey...

 

Thinking about the future: After I reach 122.8 lbs, I can either stay there and maintain, or I could shoot for my recommended weight for my height which varies according to the source you consult... I think what I will do is keep doing what I am doing until I either plateau, or I reach my lowest goal weight of 105 lbs.  If I plateau I will just maintain by keeping on the same calorie limitations and exercise routine.  If I keep losing to 105 lbs I will begin a weight maintenance program with my calories and exercise so that I don't gain or lose... So that is the plan.

 

ANYWAY, onto the "while speeding up" part.  I hate running.  I mean... I used to envy runners because I just didn't have what it took to set a pace in jogging/running and keep it for any extended periods of time.  I have been putting an hour in on the elliptical for the past 17 weeks which translates into a little over 6 miles, and I feel like I am getting cardiovascular-ly healthy (I made up a word). Well, last Sunday, I decided to run in the morning instead of doing my workout at the gym.  I didn't do anything amazing, but I did jog for 4 miles and only stopped to walk a couple times.  I was terribly sore afterward though.  I liked it though, and I developed this desire to get better at it, so I went again a few days later, and I jogged for 4 miles straight NO WALKING.  I was stoked.  After that I decided to do a 6 mile jog.  I am not going to lie, it was rough.  I only walked for probably 1/10 of a mile, but I had to fight through a stomach ache, nausea/dizziness that developed after having to stop abruptly while my heart rate was about 170 bpm, and strong wind resistance.  I did it though.  6 miles in 1 hour and 8 minutes.  Not excellent, but I was just thrilled that I did it.

So there you have it.  I'm still keeping at it.  Recording every single calorie, exercising, and committing to the process. 

The Music that Burns my Calories.

If you are doing cardio workouts and wonder how to maximize that burn, I am going to tell you how I went from burning 520 calories an hour to burning anywhere from 620-680 calories a workout.

The trick isn't anything spectacular.
I started out easy.  I work out strictly on the elliptical.  Some will tell you that this isn't the best way to work out, but the proof is in the pudding or so they say, and I am losing weight, so... elliptical it is.

I began working out on the elliptical with a 10 incline and 1 resistance.  Nothing difficult at all.  I enter my weight and age.  I monitor my heart rate nearly the entire workout.  I would do this while watching TV shows on the TV connected to the gym equipment.  For the first 15 lbs or so of my weight loss journey I have to thank my guilty pleasure General Hospital, Superman, Lord of the Rings, Taken, Jumper... among other shows that I watched. Doing this would burn me about 480-500 calories.

After about 3 weeks I began adding resistance.  I would start out at 10 incline - 1 resistance then after 10 minutes I would move to 8-3 then 9-2 then 10-1 again.  Doing this I would burn about 520 calories.

When I really hit my stride was the day that I decided I was getting fit enough to up my resistance and instead of watching TV I found the magical calorie burning awesomeness of music...

Right now, my workout consists of a 5 minute warm up at 10 incline - 1 resistance, then I switch it to 6-5 and keep it there unless I hit a slower paced song, then I switch it to 6-8.  Doing this I burn anywhere from 620-680 calories.

Now for the music that makes my workouts AWESOME.
1. Muse... any Muse really, but the only Muse album I have on my iPod right now is The 2nd Law.

Often I will repeat the last song for cool down since the album doesn't quite take up 60 minutes plus a 5 minute cool down.  I usually burn about 678 calories keeping up to the pace of the songs on this album.

2. Hillsong United - Zion.  This album is very ambient.  It's got good steady beats.  It is a worship music album so I don't know that you will want to work out to this album if you don't particularly care for worship or Christian music.

This album is 70 minutes so it will last your full workout and cool down... The songs have steady rhythms to keep pace to and the music is really uplifting.  I burn about 645-660 calories to this album.

3. PANDORA station: Phoenix

I found these guys by accident (yes, I live under a rock).  I was listening to Muse Pandora station and a song from this album called "1901" came on and I loved it, so this introduced me to a wonderful Pandora station full of indie pop.  All of the music has a good steady pace to set your workout to and the music is fun.  I burned 642 calories today working out to this station.

4. PANDORA station: Muse (of course)

This station has it's really awesome days and then some days the songs can be slower and not a good workout pace.  I usually burn about 620 - 675 calories with this station.

Finding great music with a good pace you can set your rhythm to is what took my workouts to the next level.  And that is all.  The music that burns my calories.  Happy exercising.  Find your niche.

Week 14 and 15: Don't Worry, I Got This.

Week 14 was a no loss.  I actually put on .4 of a lb.  Rather than post about that, I just waited for the following weigh in to post.

Week 15 was much more successful :)
-3.4 lbs for between week 13 and 15, and -23.6 overall.  I'm feeling so great, and slowly starting to get more comfortable in my body.  I have 7.2 lbs to go before I am FINALLY pre-pregancy weight... and by pre-pregnancy I mean what I weighed the day that I found out I was pregnant with Lindsey, my oldest daughter.  I haven't weighed 122 lbs in over 10 years nearly 11!  I never thought I would ever lose the weight, but now it's right there within reach!

The secret to my success so far is still the same:
1. My Fitness Pal app... calorie counting.
2. Working out to be able to have more freedom to eat things I like and avoid deprivation.
3. Commitment to the process of losing weight.

If you are on a weight loss journey, seriously, you can so do it!  Keep at it.

Week 13: Slow But Steady.

This week wasn't a spectacular loss, but I did mark off another milestone.  EXACTLY 20 lbs down.
Week 13: -0.6 lb since last week and -20 lb total.
Pretty fantastic.

Note to self:  Find some fingernail polish and paint toe nails... Your feet look disgusting.

Milestones:

140 lbs = Pre-Brendan weight.

137.8 lbs = -15 lb mark

133 lbs = Pre-Avery weight.

132.8 lbs = -20 lbs mark

128 lbs = The lowest weight I have been since having babies.

122.8 = Pre-Lindsey weight and -30 lb mark.

I promise I will post some progress pictures soon.  I have to locate a good example.  I have a poor self body image, so most of my pictures of myself are from the shoulders up.  

Weeks like these are definitely a good example of why there needs to be a commitment to the PROCESS and not the results.  If I were just relying on results for my motivation, I would definitely give up.  Some weeks the results are awesome, and some weeks I am lucky to lose 1/2 a lb, but I do know that by January, I will be one happy fit girl, and I will be super glad that I committed to this LONG and involved process of losing weight and getting healthy.

Please see my Week 12 post if you want details on how I have lost 20 lbs in 13 weeks.

Week 12: The Milestones Are Getting Marked Off

My weigh in Sunday was nothing spectacular but still, a loss is a loss, and still have the finish line in site.  I got to mark off another milestone, and I am so happy about that... So here we are...
Week 12: -0.8 lb since the previous week, and -19.4 lbs overall.  That's almost 20 lbs people!

Yuck, my toe nails need painted, but I can't find my polish.

Milestones:

140 lbs = Pre-Brendan weight.

137.8 lbs = -15 lb mark

133 lbs = Pre-Avery weight.

132.8 lbs = -20 lbs mark

128 lbs = The lowest weight I have been since having babies.

122.8 = Pre-Lindsey weight and -30 lb mark.

So I am officially pre-pregnancy Avery :)   Win.  I am fitting in all of my pre-Avery jeans and I'm super glad I kept them around! 

It's been a few posts since I have outlined what I am doing to mark off these milestones... I wanted to also outline some psychological things that really help me to keep going.

1.COUNT YOUR CALORIES: I am using My Fitness Pal EVERY STINKING DAY.  There isn't a day that I don't use it to keep track of my calories and exercise.  The most important key to losing weight is calories in v. calories out.  If you don't know what is going in your body and what you are taking out of your body, then there is no way you can be sure you are creating that deficit that you need to lose weight.  Use some form of calorie counting, whether it be a points system like weight watcher, or actual calorie counting.  This is VITAL to weight loss success and also weight maintenance.

2.WORK IT OUT!: I am working out 5-6 days out of the week.  I used to work out everyday of the week, but this has gone down since I have started school.  Some days I just can't fit a workout into my schedule, but on the days that I do not work out, I adjust my diet accordingly.  I don't have the freedom to eat like I do on days when I work out... and that is okay.

3.FIGURE OUT FAST FOOD: Figure out your best fast-food options. For all you busy people who every now and then have to consume a fast food meal for your calories, I am going to give you some tips... tacos (crunchy shell, believe it or not, the soft tortilla is higher in calories) are your friend.  They are a good option over hamburgers and french fires.  At least for me... I can always fit two into my my calorie budget.  Also Hunan Chicken or any other non-fried vegetable dish at a chinese restaurant is better than eating a hamburger and french fries.  If you have to eat at Sonic or the like, then choose Chicken Strips and a drink like Sonic's peach iced tea made with splenda (I am not a huge consumer of diet or artificial sweeteners, so don't make this a big habit) and skip the fries/tatertots or other sides like that.  Or even a grilled chicken sandwich... skip the fries and soda and drink water with lemon...  Anyway, those are my fast food loopholes.

4.WEIGH DAY: Do NOT weigh everyday.  Pick one day a week to weigh in.  Your body fluctuates a lot during the day, and if you weigh everyday, odds are you will see these normal fluctuations and it will discourage you... Don't fall into that trap.  Choose a day, weigh first thing in the morning after you have used the bathroom,and before you have consumed anything.  Record your weight once a week.  I promise it's so much better to see your progress weekly than to watch your weight go up and down everyday of the week.  When I first started this process, I was weighing everyday, and changing that has been a big key to me still making progress today.  I think I would have given up a long time ago.

5.COMMIT TO THE PROCESS: because it is a process.  It's going to take trial and error for you to figure out what your body and mind needs for you to find success in losing weight.  This isn't an overnight transformation, and it isn't something that will happen in a day, and this leads to the next point...

6.REALITY CHECK: Keep a realistic perspective.  A healthy weight loss is anywhere from 1-2 lbs a week, so approach your weight loss with that in mind.  I have been averaging 1.6 lbs of weight loss a week, and I am happy with that progress.  You have to keep focused on the goals, on the big picture, and your overall progress.  Don't focus on a bad week or a bad weekend, or a bad day.  It took a long time to put it on (even though it doesn't seem like it, it did... for instance, it took me 40 weeks to put on 39 lbs of pregnancy weight - it has taken me 12 weeks so far to lose 19.4 lbs... So really, it seems that it takes the same amount of time to take it off as it takes to put it on, and actually a little less seeing as I have lost half of the weight that I put on in 40 weeks in 12).

7.EARN YOUR TREATS: Instead of having a list of foods you can't eat, think about what your diet will be during the day and if you want to consume something like Andy's Frozen Custard or a candy bar or a soda, then work for it.  Add those calories to your work out so that you aren't living by a list of restrictions, but rather, you are earning your treats.

8.Ummmm YES YOU CAN: Know you can do this!  Your body is full of billions of cells and all of those cells need nutrients to function, and as long as that is the case (and if you are alive, it is), then you can lose weight.  So take "I can't" out of your vocabulary.  You can.  So do.

And that's all I have for now.  This is a mental process as much as it is a biological process, so don't let your mind keep you from reaching goals that are definitely reachable.  KEEP GOING!  :)

Week 11: A Surprising Loss

I was super shocked with some amazing progress this week.  I had such a busy week and weekend that I wasn't sure how accurate I was with my tracking, but obviously I did well enough.

Week 11: -2 lbs since last weigh in and -18.6 overall.

I didn't bother with the socks this time so you get to see my horrible chipping finger nail polish on my toes and my ugly knobby feet.  :)

If you need a run down on what I am doing, then visit my post from a couple weeks ago.

If you are on a weight loss journey then leave me a link to your blog or update me on your progress here in the comments.  I love to hear about people on this same journey and your success stories fuel me to keep going.

Have a great week everyone.