One Week Check Point

As I stated previously in my Goals - Short Term/Long Term post, I'm going to maintain accountability by posting my goals and then following up on my progress on the ol' blog.

1 week = 8 lbs lost; work-out 6 days a week for a minimum of 30 minutes/day; track all calories, water, sleep, and exercise


Let's evaluate the week, shall we?

Diet
By "diet", I mean counting my calories.  For the most part, I'm still following South Beach principles as far as food choices go, but I'm upping the ante by paying attention to specifically how much I'm putting in my body.  The biggest struggle I encountered was recognizing I needed to establish a "NET" calorie goal because the more I work out, the more I'm going to need to fuel.  I set a 1200 NET calories per day target and with the exception of eating too few calories the first two days, I did well.  I also became VERY lax over the weekend which is something I don't want to make a habit.

Exercise
I set a target of working out 6 days of the week for a minimum of 30 minutes per day.  That didn't quite happen, BUT considering I went from VERY minimal exercise to a 4-day workout, I feel pretty good about the week.  I spent 2 days walking (with incorporating a bit of running at the end of each walk) and I spent 2 days riding my exercise bike.  I managed to burn a total of 1366 calories with an average of over 40 minutes per workout.

Hydration
This is an on-going struggle.  I hit over 100 oz of water each day, BUT my target is 144 oz, so I have a lot to work out in this category.

Sleep
My goal is to hit 7 hours of sleep per night.  Out of 7 days, I hit this goal 5 nights.  Still a work in progress, but I'm getting there.

Weight loss goal = 8 pounds
Actual weight loss = 7 pounds


Thoughts:  I am pleased with the results, but I do see where improvement can be made.  As I mentioned above, I became a bit too lax over the weekend.  Even though I went to restaurants with a plan, it was easy to stick to the ordering plan, but difficult to pass up table freebies - bread, etc.

Next check point (1 month) will be on September 26th!


Off to a great start!

GOALS - SHORT TERM/LONG TERM

A wise person I know suggested that I not overwhelm myself with how "lost" I've become in my weight loss journey.  She thought it best to break my ultimate GOAL into smaller, more attainable check points.

With that in mind, I've come up with my 1 week, 1 month, 3 month, 6 month, 9 month, and 12 month check points.  Seems a lot less daunting that way.

I figured to keep myself accountable, I would go ahead and publish these check points to my blog and then follow up on my progress when appropriate.


1 week = 8 lbs lost; work-out 6 days a week for a minimum of 30 minutes/day; track all calories, water, sleep, and exercise

my fitness pal

1 month = 20 lbs lost, run/walk 4 days/week for a minimum of 45 minute; cross train 2 days/week for a minimum of 45 minutes; be able to run 2 miles non-stop (@ 14 min/mile pace); track all calories, water, sleep, and exercise; reevaluate daily calorie target




Daily Mile



3 months = 40 lbs lost, run/walk 4 days/week for a minimum of 60 minutes; cross train 2 days/week for a minimum of 60 minutes; be able to run 6 miles non-stop (@ 13:30 min/mile pace); track all calories, water, sleep, and exercise; reevaluate daily calorie target

sleep bot

6 months = 70 lbs lost; run 4 days/week for a minimum of 60 minutes;, cross train 2 days/week for a minimum of 60 minutes; be able to run 10 miles non-stop (@ 13 min/mile pace); track all calories, water, sleep, and exercise; reevaluate daily calorie target

24 Hour Fitness

9 months = 100 lbs lost (GOAL); run 4 days/week for a minimum of 60 minutes; cross train 2 days/week for a minimum of 60 minutes; be able to run a half marathon non-stop (@ 12:30 min/mile pace); track all calories, water, sleep, and exercise; reevaluate daily calorie target

The Woodlands Marathon (half for me)

12 months = maintain weight loss; begin full marathon training; run 4 days/week for a minimum of 60 minutes; cross train 2 days/week for a minimum of 60 minutes; track all calories, water, sleep, and exercise; reevaluate daily calorie target


Since I offiically got back on my wagon (for real this time) on Monday, 8/29, I will check back in on my first check point on Monday, 9/6. 

Weekend Recap

I had a lovely weekend.   I didn't want it to end, actually.  I've been thinking lately that it would be a really great plan to make the work week 4 days and the weekend 3.  Who's with me?! 

I started out Saturday morning by making myself a peanut butter, banana, and honey wrap.  I didn't want the bulk of bread weighing me down when I headed out for my long WALK, so I used a whole wheat "homemade" tortilla from H.E.B.  It was perfect.

I opted not to carry water with me for my WALK because I wasn't planning on doing a whole lot of miles and because I truly do hate carrying anything more than I need with me.  I did pop a Powerade Zero in the mailbox so that I could stop on by the house without actually going in the house to hydrate. 

I decided to count the change I came across as I've noticed a lot of coinage lately on the ground.  I found a penny, but no...I didn't pick it up.  Then I happened across a dollar bill.  Eureka!  I surely did pick that puppy up (but only after looking around me to make sure nobody was watching as if I was doing something wrong).  Later I happened across another penny.  So, the dollar made my long WALK profitable, I'd say!

this is a dramatic reenactment since I didn't have my camera with me at the time of discovery


Around mile 3, I returned to the ol' mailbox for a drink.  I then continued on my merry way.  My left knee started giving me a bit of trouble - complaining, I guess you could say.  It was kinda popping a little bit here and there as I rounded corners.  I made it back to the house around 5.5 miles and decided I should ice it.  Good thing I did, too, as there was definitely a bit of fluid in there.  =/


We didn't have family lunch this weekend because my dad was flying in from San Fran later in the afternoon and we didn't want him to feel left out.  I did, however, go with my mom to IHOP for a second breakfast of sorts.  Hey...when you burn 800 calories so early in the day, you get HUNGRY!
 

After IHOP, I hung out with my mom for a while, then we ran errands, then picked up my dad from the airport and went to BJs for a late lunch. 

I dropped them off at home and then headed to my own place to chill with my doggies until it was dinner time.

I had purchased a Groupon a few weeks ago for The Brownstone Cafe and my friend Kim and I decided we needed one of our infamous KNOs (Kim Nights Out - it originated when we were in college together).  We had a most wonderful time enjoying our respective meals, catching up on our respective lives, and sharing a Nutella crepe for dessert.  Since we all know I'm terrible about remembering to take pics, this is one I found on Google that closely resembles the deliciousness that melted in my mouth!

source here

 


Sunday, I decided to not set my alarm.  The dogs woke me up at 6:56am because they were STARVING.  I swear you would think I never feed them.  Shortly after they ate, Penelope decided to put herself back to bed (she never leaves my side, so this was weird).  Delilah and I decided to join her and we slept for another 3 hours.  Bliss.

My parents and I then went to see The Help.  I loved it, though I wish there were a few things they had included in the movie that I thought were pivotal parts of the storyline.  I then went back to their house to enjoy the new puppies as older sister Cathy and brother-in-law Jay brought them by for the afternoon.  Later younger sister Linda and brother-in-law Craig joined us and we had a wonderful family feast!

I tracked my food all weekend long, I started reading a new book (The Murderer's Daughters by Randy Susan Meyers) that is quite good, I hung out with some of my fave peeps, and I rested up.

 

Now let's just get to another weekend, shall we?! 

Sweaty Sunday and the rest of the weekend

My road is always paved with good intentions.  I was so drained on Friday after work, y'all.  I mean like the life was sucked out of me.  I didn't even get home until 8:15pm.  That's a long a$$ day.  I had planned on doing a 4-mile walk or heck...I would have even been satisfied with hitting my new exercise bike, but alas...I was burned out, so I went to bed at 9pm with no exercise.

I had thought to surprise myself by getting up at 5am to go ahead and get my long WALK in.  When I woke up and put the dogs out, it had already started drizzling.  By the time I let them back in - it was a storm.  Ugh.

I went back to bed.

When I finally did get back up, it was HOT, HUMID, STEAMY, and every other adjective you can think of to describe miserable conditions for outdoor training.  I decided to do my missed 4 miles.  I only ended up doing 3 and the last mile was just awful.  I felt defeated.  I then hit my exercise bike for 30 minutes before showering and dressing for family lunch at BJ's Brewhouse.

After our lunch, I went to get a facial at Visage Salon and Day Spa.  I had purchased a Groupon for a 50% discount a couple of months ago and was excited to use it.  I really loved the relaxing music playing in the room and the fact that my esthetician didn't try to sell me the products that I knew I wouldn't buy.  Once my massage was over, I did something I've never done.  I cheated on my hair stylist.  I've been going to Leena for 13 years now, but I just couldn't deal with my overgrown bushy mop-top any longer.  Visage also had a hair salon, so I asked if they could squeeze me in and I only had to wait 15 minutes to become publically acceptable once again.  I don't have a picture, so sorry, but really I didn't do anything extreme - just cut a couple of awful inches off and then had my layers "tuned up".

I wanted to get up at 5am again on Sunday for my long WALK, but I stayed up too late on Saturday night (bad Kim) and managed to head out for my WALK around 7:15am.  It was already ridiculously hot and humid, but so what?  I mean it's going to be this kind of weather for The Hottest Half on 8/14, so I might as well get used to it.  This was the first time I used my new camelbak.   The night before I filled the bladder with water and added 3 Nuun tablets and then put it in the freezer.  Maybe I should have put it in the pack first because it was a real struggle on Sunday morning to get the frozen bladder in the pack.  =/ 

I looked ridiculous....overkill for a walker, but whatever, I mean the camelbak prevented me from having to hit home for additional hydration before my 8 miles were through AND this is imperative for me because I have a bad habit of hitting home and not resuming my mileage. 

The first mile was ROUGH.  I was having some major issues with my calves being super tight.  I had even foam rolled and stretched before going out.  1/3 of the way through my first mile, I pulled over to stretch my calves against the curb.  They still hurt, but I kept on going.  They loosened up during my second mile and I could finally speed up.  I did really well until I hit the 6th mile and then I struggled for the last two, but not because I was hurting...it was because of a lack of fuel.  I just wasn't hungry in the morning before I headed out, so I choked down half a Clif's bar.  I didn't bring anything with me, so I ended up burning 1157 calories only having had 120 in my system before I left out.  I know for this coming Sunday's 10-miler that I will need to plan out my fueling better - in other words, make arrangements to eat something halfway through my WALK.  Oh...and in case you were wondering, I did drink the entire 72 oz out of my camelbak by the time I hit my front door.  I was kinda bummed about this because I had hoped the 72 oz would be enough for the entire half marathon, but...apparently that won't work.

I immediately took off my shoes and socks once I got inside...RELIEF!  I then noticed chafing!  CHAFING!  I didn't think about my arm hitting the strap from my camelbak.  Doh!  I will know where to Vaseline it up next time!  I took this picture of myself with my phone cuz the battery was dead in my camera.  There was one small area on my shirt dry.  Weird.  The rest of me was soaking wet.  I couldn't wait to hit the shower and use my minty wash to cool me down.

After I was all clean, I got dressed for my MUCH needed massage.  It could not have come at a better time.  I went ahead and made an appointment for another one after this coming Sunday's 10-miler!

I grabbed lunch at Lenny's Subs.  I was ravenous at this point.  Then I took my lunch to my parent's house and hung out with them until later when my mom and I met older sister Cathy and brother-in-law Jay at the movie theater to see Friends with Benefits.  Probably not the most appropriate movie to watch with one's mother, but it was hilarious!

All in all, it was a lovely weekend - once again rejuvenating me for the week ahead.

Hope y'all had a lovely weekend, as well!  =)

happiness

There are some things that are making me happy this summer.  I thought I would share.

The Voice
Have you seen it?  It's a new singing competition / reality show on NBC this season.  I find the celebrity judges/coaches to be particularly amusing, of course, but some of the talent on the show are truly incredible.  I can't wait to watch the rest of the season!

So You Think You Can Dance
Do you watch it too?  Oh you so should!  My parents got me hooked on this dancing competition / reality show on Fox a few seasons ago and I've been obsessed ever since.  I never realized you could get so caught up in the story line of a dance and that you could be moved to such emotion by the brilliance of choreography.

Movies, in general
Every weekend so far, I have managed to sneak in a movie at the movie theater with my family.  Seeing movies has always been one of my favorite activities anyway, but over the past few years I just haven't made it a priority.  Times have changed!  It's a way to escape this awful summer heat and my cRaZy life for a couple of hours - count me in!  I like to go to the Santikos Silverado theater because it's clean and nice and they have an amazing drink station.  You can get Coke Zero, for example, in 6 different flavors.  sooo cool.

Oatmeal
I want it.  I love it.  Every morning I take my half cup of oats and add in a tablespoon of Splenda brown sugar blend, loads of cinnamon and a cup of water.  I zap it in the microwave for 2 minutes and let my mouth go to its happy place.

Chicken salad
I want it.  I love it.  I bought the pre-seasoned sweet chili chicken breasts from H.E.B.  I boiled them, chopped them up, and added Mayo made with olive oil and then some dill pickle relish.  I found myself some nice multi-grain hearty bread, toasted it up, and piled on my chicken salad.


Crystal Light iced tea
If I'm not drinking water, I'm drinking this delightfulness.  It's refreshing and lovely.

Relax and Sleep
application on my phone.  There are many options to choose to listen to, but I only listen to one - monks chanting - I set the timer for 40 minutes each night and it helps me fall asleep.



C.O. Bigelow Mentha Body Vitamin Body Wash
That Pink Girl mentioned this product in a blog post a couple of months ago.  It sounded like something that would do a hot and sweaty body good.  You see, it's a cool and refreshing body wash that leaves you feeling all tingly and happy.  It definitely helps beat the heat and that puts a smile on my face.  That's all I ask.

I'm gonna be an aunt
Just before Easter weekend, when  our whole immediate family was in town and gathered at my parent's house for dinner, younger sister Linda and brother-in-law Craig announced they are expecting their first child.  This will be my first niece or nephew and our parent's first grandchild.  Our family is on cloud 9.  Linda *finally* lifted the gag order on Tuesday AFTER she informed our grandmother herself, so now we don't have to keep our excitement a secret any longer.  The baby is due December 27th which means for the first time in all of my years, our family will not be traveling to Chicago for Christmas as we want to make sure we are in town for the birth of the newest addition to our family.  I've been wondering what happens in Houston while we are away...


What is making you happy?  Please share!  =)

sleep, hydrate, eat, and MOVE: the plan

So you promised you wouldn't judge me and that's the only reason I'm showing this to you guys...

This year hasn't quite turned out how I had hoped so far with regards to my weight loss and fitness goals. Desperate times call for desperate measures.  No worries...I feel like I'm getting back on the right path, but let's just say some damage has been done and I've had a few set-backs, so I'm working my way back to where I once was so that progress can be made.  In the mean time...survival mode has been put into place.

Step 1 is to get sleep.  I'm getting that.  The goal is 7 to 8 hours a night.

Step 2 is to hydrate.  I'm doing that.  The goal is to drink 1 gallon of fluids a day (combo of water and Crystal Lite iced tea).

Step 3 is to eat right.  Remember the same game I discussed in an earlier post?  I like that concept and that's how I'm working my week days.  Following the South Beach diet, monitoring my calorie intake, taking cravings into consideration (I have a mad need for oatmeal and chicken salad lately) and sticking to my plan.

Step 4 is to MOVE.  I am not in the same shape I once was.  Sad, true story.  My body and my lungs are just not cooperating.  Three bouts of bronchitis in the past 3 months do not a happy, healthy Kim make.  I created a mileage plan and the goal is just to accomplish the mileage whether it be through walking, crawling running, or skipping (haha) my way to completion.
and here it is:

So, there you have it.  For the first time in a long time, I feel motivated and encouraged.  This is a good sign.  I will keep you posted on my progress!  =)

I can see clearly now...

I had a lovely Saturday.  Actually, I've had a lot of lovely Saturdays and for that I am quite thankful.  I need them as they provide me some balance.  They keep me sane.  They, along with Sundays, give me the strength to face the week.

Summers kinda suck in my line of business.  and then they kinda don't.  It's like I have a love/hate relationship with them.  I was an honors student in school.  Back in the day there were certain subjects that were not offered in the "honors" level, like history, for example.  So there was a noticeable difference between my regular history class and my honors math class, if that makes sense.  Well 8 months out of the year my job would be classified as regulars and then about mid May to mid September it's honors.  This means I am challenged which means I'm not bored. like at all.  It also means longer hours and more stress, but it means a certain sense of pride, accomplishment, and empowerment as well.  It's sort of a trade-off, I suppose.  So, this post is not about complaining, but rather explaining and relishing in my weekend, so let's get back to that, shall we?

I know I'm ironically out of focus...

Saturday...ahhhh...Saturday.  I was supposed to get up and run...or walk...heck just move in preparation for my half marathon in August, but since I'm battling yet another bout of bronchitis that didn't happen.  Let's hear it for our lovely air quality, shall we?  Instead, I slept, but it was needed, so I took that.  Then I met up with mi familia for family lunch.  I was able to squeeze in a movie - Super 8 - and then meet up with some friends to celebrate a birthday.  Super 8 was super cute, by the way.  It kind brought me back to E.T. and Goonies days.  I liked that.

Sunday was another lazy Sunday.  Every once in a while those are great to have, but really what is this Kim going to do in less than 8 weeks when her 4th Half Marathon hits, eh?  All I really did was meet up with mi familia again for a fantasmic dinner at Mia Bella (mmmm...) and then I did some grocery shopping and then I formulated my food, hydration, and revised half mary training plan before going to bed for my mandatory 7 hours.

I am starting to feel better - in mind, body, and spirit (well save for this stupid cough, but whatever...).  A wise soul named Brittaney - check out her blog cuz she rocks - offered up a word of advice to me based on my last post - she said to focus on getting sleep so that my mind could be clear.  Whoa buddy she was so right!   What a world of difference when a girl gets 7 to 8 hours a night versus maybe 5!  Sure some of it has been Nyquil-induced, but hey...who is keeping tabs as long as the end result is the same, right?!

Tomorrow, I may just be bold and daring and post my food, hydration, and revised half mary training plan if you promise not to judge me!  ;)

making lemonade

My cute mom has always said if you don't have something nice to say, then you shouldn't say anything at all. Well...I suppose all of our cute moms have told us that a time or two.  I've been kinda quiet lately.  It's so unlike me.  It even makes me uncomfortable when I'm on mute.

Bottom-line is I've just been...blah.

Work has been kicking my booty.  I've been putting in a lot of hours and it doesn't end when I leave the premises.  I feel as though there has been a war waged against me within the organization and there is no waving of a white flag in sight.  I have two choices here.  I can cry over the spilled milk or I can make lemonade.  Me thinks that since milk will surely spoil in this heat, the better bet is lemonade.

Shall we talk about my half marathon training?  It's non existent.  I'm so very proud of this.  not.

We could always discuss my healthy eating...oh, but let's not make a liar of me as healthy eating hasn't been happening here.

Let us not forget about my sleeping habits.  I'm lucky to get 5 hours a night and even if I do, it's interrupted.

Yep, this is why I haven't been blogging cuz I'm a Debbie Downer full of disappointments.

How do I get back on the right track?  Why oh why am I so easily derailed?  How can I be proud of me again?

Several years back I was shopping in Old Town Spring and found this little figurine in a shop.

I had to buy it because I thought it too precious and it came with such a good message - worth reading and remembering.

Today I choose to count my blessings - they are plentiful.  Today I choose to spotlight my accomplishments and not my shortcomings.  Today I choose to celebrate the fact it is a new day filled with new opportunities for change.  Today I choose to walk away from the pity party.  It's time to make lemonade, y'all (but...with Splenda perhaps)  ;)

Cheers to a HAPPY day!