Monday, December 28, 2009

PSA: Don't be a Slasher!

This Public Service Announcement is brought to you by a Jillian Michaels quote: "When you get one flat tire do you then get out of the car and slash the other three?"

While we do our best to maintain our weight loss journey or even to minimize the impact of holiday treats, sometimes the season can get the best of us... or maybe it's just me.

I stayed on track until December 23 and then it unraveled into a stress-induced feeding frenzy. From working longer than expected hours to being yelled at by a physician, I began my holiday time in a holly jolly way :) Add to that missed workouts (although I did go on a couple of great, brisk walks with my hubby) and I didn't enter the Christmas weekend on the right track.

That's the flat tire.

I certainly thought about letting it all go for the rest of the week and start fresh in January. After all, it's the holidays, right?

Then I remembered Jillian Michaels' sage analogy. Bingeing and foregoing my workout plan would be akin to slashing the rest of the tires. And that, doesn't make sense with tires or with my weight loss journey.

So back on track today. . . well, on the outer lanes. Working my way back into the inner lanes.

As we work our way into 2010, don't be a slasher! Just fix the flat and keep moving forward!

Decide. Commit. Succeed.

- Kareen, RD

Sunday, December 20, 2009

Motivation and a Health Check

Last week was crazy at work so blogging fell to the wayside. I used the time to get in my ChaLEAN Extreme workouts but I still didn't make it bed any earlier. My calories and water intake were closer to goal this week. That's progress!

I did keep up with tracking my food on Sparkpeople. If you haven't joined, you should (http://www.sparkpeople.com)! It's free and you allows you to track your calories and fitness minutes. I am trying to keep with the pictorial blog but truthfully, it requires more time than I anticipated. If you're interested in what I'm eating and my workouts, friend me (carobchip) on Sparkpeople.

If you are following me there, the foods that I select in the Nutrition Tracker are the closest match to what I actually ate. When I list McDonald's Egg McMuffin, it's a sandwich from where I work that is likely less calories but definitely not more.

In other news, the weight is not falling off. Week 8 weigh-in was disappointing as was Week 7. I have to focus on the changes I have seen: my clothes are fitting looser, I can complete at least 12 "real" push-ups, I look forward to sumo squat burpees and my husband has noticed my improved posture and increased self-confidence. I know I repeat these accomplishments and others often. Remembering where I started and the strides I have made in two months keeps me motivated!

The weight can take its time coming off but it will; there's no alternative! I remain motivated because I will reach my goal. It may take six months, one year or even two years but I will get there.

My metabolism has certainly slowed. Is my age showing or is it something else? I'm tweaking my fitness plan this week and I've also made an appointment with my doctor to ensure that all my systems are go.

This past June, my physician in California noted that my thyroid gland was enlarged. I took a blood test but didn't follow-up on the results as I moved to Arizona shortly after that visit. Not good, I know. I figured if something was wrong, they would contact me but I need to take charge of my health. If it's not a thyroid issue, that's good; at least I will know.

It's a journey. Detours are expected but I won't be derailed!

Decide. Commit. Succeed.

- Kareen, RD

Week 7 & 8 Weigh-in

The GOAL and PROGRESS

Height: 5'1-1/2" (that 1/2" counts!)

Starting Weight: 159.4 (10/23/09)
Goal Weight: A STRONG 115 (4/3/2010) for our 5 year wedding anniversary in May!

W1: 157.4 (10/30/09) -2 yay!
W2: 156.4 (11/6/09) -1 yay!
W3: 158.0 (11/13/09) +1.6 boo!
W4: 157.0 (11/20/09) -1 yay!
W5: 156.8 (11/25/09) -0.2 yay!
____________________________

W6: 156.4 (12/4/09) -0.4 yay! (Glad I didn't gain from Thanksgiving. Hoping to maintain so any loss makes me happy!)
W7: 156.4 (12/11/09) -0 Sigh.
W8: 156.2 (12/18/09) -0.2 yay! (although I would like to see bigger numbers!)

The REWARDS

It's a living document. I'm open to suggestions on ways to splurge!

-5 lb = Mani & Pedi!
- 10 lb = Thinksport water bottle!
- 15 lb = Lululemon workout outfit!
- 20 lb = Shoes!
- 25 lb =
- 30 lb = 1 hour massage!
- 35 lb = Bikini!
- 40 lb = New hairstyle!
- 44 lb = Anniversary outfit (dress, purse, shoes, accessories. . . all of it!!)

Decide. Commit. Succeed.

- Kareen, RD

Monday, December 14, 2009

Homeostasis

Today marked the start of a new tactic. Week 7 weigh-in (to be posted later/tomorrow) brought with it stasis: not one pound lost. The disappointment was crushing on Friday morning, afternoon, evening and a little into Saturday as well.

I ended Friday with a "whateva" and rekindled my relationship with "Jack in the Box". We haven't seen each other in almost a month but I visited him for 3 mozzarella cheese sticks (not the usualy 6 so that's better!) and one large fries to go. I can't lie; it was tasty but it sat in my stomach for the rest of the night. I'm not perfect. I didn't dwell and just moved on the next day.

Seeing despair about to overwhelm me, my husband asked me the tough question: "What was missing so that you didn't lose weight?" Nothing! My week was spot-on. Well, aside from the fact that I averaged only four hours of sleep each night. Oh and then there's the ongoing water intake issue. . . some days I barely made it to one liter. Then there's the whole caloric intake struggle. . .I'm barely making 1200 calories and my RMR indicates I should be eating around 1600.

As a Registered Dietitian, I understand I should know better but weight loss can be consuming. I can work on getting more sleep. In fact, I embrace more rest! Water is a good thing. Adding more calories? Not so much. Even when faced with the facts that I'm undereating, eating more scares me. I'm in control and giving leeway to add more food can lead to disaster.

What to do now?

Eat more! Drink more! Sleep more!

I have to embrace my food fears and understand it's a lifelong journey. I also have to plan: Fail to Plan; Plan to Fail! I'm not going to change the number of meals I eat but I will increase the calories eaten by 100 to reach my goal of 1500 to 1600.

My calories were low today related to an IBS flare up. I'm also going to bed much later than anticipated BUT I did drink all my water for the day! Each day will get better.

I have faith that I'll reach the sweet spot. This weight will come off!

Below are my eats for the day. Have a good night!

Decide. Commit. Succeed.

- Kareen, RD

1/4 cup egg whites, 1 cup oatmeal, 4 oz Unsweetened Original Almond Breeze, 20 raisins, 1 tbsp Benefiber


55g fresh strawberries, 120g fresh pineapple, 6oz Plain Oikos Greek Yogurt


1/2 cup brown rice, 3oz chicken breast, 60g frozen spinach, Pear applesauce


1 cup green apple slices, 2 tbsp almond butter


1/2 cup brown rice, 3oz chicken breast, 60g frozen spinach, minus the Pear applesauce

Wednesday, December 9, 2009

What I'm Eating

My hubby surprised me with a Flip a couple of weeks ago and it's been so much fun! You can take snapshots of the items you film so I'm going to start documenting what I eat with pictures. Nothing new but it provides me with another level of accountability.

The power went out in my neighbourhood this morning so I had to wing it with my meals at work. I've explained it before, my meals are free at work but lately I've been bringing my own meals to ensure the nutritional adequacy. I'm trying to eat as clean as possible. Today was not one of those days. Conveniently I forgot my Flip at home today. Really though, getting ready in the light of a small flashlight tends to make you forget. I won't go into details but today was filled with lemon meringue pie, tostadas with cheese and a breakfast burrito with whole eggs and cheese.

I am still within my calorie, fat, carb and protein range for today but I want to/need to increase the quality of my calories on a regular basis to see the results I want.

To put today behind me, I came home and got in a great shoulder workout with ChaLEAN Extreme and then got my cardio on with P90X Kenpo X. Good times.

Yesterday I did remember the Flip so I got in pics of some of my meals. There won't be calorie info or even meal details in this blog but moving forward there will be. . . at least 80% of the time.

Breakfast 12/08/09


Snack 1


Lunch

No pics but it was low fat, low sodium adobe chicken with a salad and 1/2 a lemon meringue pie slice.

Snack 2


Dinner



Thanks for reading the jumble tonight. Tomorrow will be coherent!

Decide. Commit. Succeed.

- Kareen, RD

Tuesday, December 8, 2009

Week 6 Weigh-in

The GOAL and PROGRESS

Height: 5'1-1/2" (that 1/2" counts!)

Starting Weight: 159.4 (10/23/09)
Goal Weight: A STRONG 115 (4/3/2010) for our 5 year wedding anniversary in May!

W1: 157.4 (10/30/09) -2 yay!
W2: 156.4 (11/6/09) -1 yay!
W3: 158.0 (11/13/09) +1.6 boo!
W4: 157.0 (11/20/09) -1 yay!
W5: 156.8 (11/25/09) -0.2 yay!
____________________________

W6: 156.4 (12/4/09) -0.4 yay! (Glad I didn't gain from Thanksgiving. Hoping to maintain so any loss makes me happy!)


The REWARDS

It's a living document. I'm open to suggestions on ways to splurge!

-5 lb = Mani & Pedi!
- 10 lb = Thinksport water bottle!
- 15 lb = Lululemon workout outfit!
- 20 lb = Shoes!
- 25 lb =
- 30 lb = 1 hour massage!
- 35 lb =
- 40 lb = Bikini!
- 44 lb = Anniversary outfit (dress, purse, shoes, accessories. . . all of it!!)

Decide. Commit. Succeed.

- Kareen, RD

Monday, December 7, 2009

Go Heavy or Go Home!!!

Started month 2 of ChaLEAN Extreme: The Push Phase.

Before continuing I'm going to take a moment and praise me! This is the longest I've ever stuck with a program and I'm proud of me *pats self on back*

So okay back to our regularly scheduled blog.

I completed Push Circuit 1 tonight and it was honestly exhilarating. The Burn Phase was adjusting to lifting and lifting moderate weights for 10 to 12 reps. Push Phase is all about lifting heavy for 6 to 8 reps.

To my female friends... don't be afraid of lifting weights. We cannot put on mass at the same rate at men...unless you're taking steroids or testosterone. Muscle on females makes us tight and toned! Muscle is unisex: looks great on both men and women. Don't limit yourself to 5 and 8 lb weights. Push! Okay, I'm off my soapbox.

I can't wait for my outside to match how I feel on the inside!

Decide. Commit. Succeed.

- Kareen, RD

**I just want to add that you should move at your own pace. Always be responsible with any workout (cardio or weights). Going heavy for me is a couple of reps at 12 or 15 lbs before returning to the 8 and 10 lbs. I know for many that's not heavy but for me it is and it's progress! My sentiments above indicate that you shouldn't limit yourself out of fear. Don't let myths hold you back. Investigate, research and make a decision based on what you've discovered. Then move forward with confidence! Let your inner light shine**

Sunday, December 6, 2009

Pump it Up!

Even though weight loss has been slow, I am soooo super motivated right now. I LOVE my current program, ChaLEAN Extreme. My fitness gains alone are encouraging after the first month to keep moving forward into months 2 & 3.

As a Team Beachbody Coach, my business is very much in the incubation stage; however, Beachbody is a great company that offers awesome support to its coaches and the potential is exciting! I truly believe in the workout programs (ChaLEAN, P90, P90X, Turbo Jam, Slim in 6, etc). The website is bursting at the seams with success stories. One day soon I'm going to be one of those stories!

I offer my coaching services for free and as part of that service, I can help you select the right program for your goals and current fitness status.

Areas of improvement for me? FOOD *sigh*. I always say, I became a Registered Dietitian because I love food and not because I wanted to be the food police! It's an area in which I struggle but I know I can overcome.

I have Michi's Ladder posted on my fridge but I'm taking some pressure off of myself. I will still focus on Tiers 1 & 2 but I'm not going to freak out if I have a food from the lower tiers. This is my journey and I have to choose a sustainable path.

Each week, day, moment is a learning opportunity. I'm learning and ready to share what I've learned with others!

I am motivated and I will succeed.

Decide. Commit. Succeed.

- Kareen, RD

Tuesday, December 1, 2009

Boom, Boom, POW!

So I got lost in my head this past week. I'm still exercising (and enjoying it!) but my nutrition has not been...nutritious. I'm working towards being back on track with eating and workouts but wow, it's been a challenge!

I forget that weight loss is a journey and even when you have a map, you can still get lost. The weight is not coming off in the amount I expected and then, I saw myself on video Thanksgiving Day.

Well, that was depressing.

I FEEL different but I LOOK the same. I'm stronger, my clothes are much looser, and my body is changing and I thought it was more visible. It's not. To everyone else, I'm. . . fat. As much as I fought the negative thoughts, it was a demoralizing realization.

And then I fell into my usual pattern. Actually, I walked into it and I didn't put up a fight.

Overeating is a viscious cycle. I eat to ease my frustration but instead it grows to guilt and then I eat to ease the guilt but instead. . . you get the idea.

I've gotten out my negative headspace, identified lessons learned and have a plan of action.

1. Document my long-term goals: They're in my head but not on paper.
2. Document my weekly workout and eating goals: Fail to plan; Plan to fail.
3. Document my progress: For a minute I lost the forest for the trees. I have a lot of weight to lose but I have actually lost weight.
4. Document a plan for each special event to prevent overeating and missed workouts.

Let's get started!

The GOAL and PROGRESS

Height: 5'1-1/2" (that 1/2" counts!)

Starting Weight: 159.4 (10/23/09)

W1: 157.4 (10/30/09) -2 yay!
W2: 156.4 (11/6/09) -1 yay!
W3: 158.0 (11/13/09) +1.6 boo!
W4: 157.0 (11/20/09) -1 yay!
W5: 156.8 (11/25/09) -0.2 yay!

Goal Weight: A STRONG 115 (4/3/2010) for our 5 year wedding anniversary in May!

The REWARDS

It's a living document. I'm open to suggestions on ways to splurge!

-5 lb = Mani & Pedi!
- 10 lb = Thinksport water bottle!
- 15 lb =
- 20 lb = Shoes!
- 25 lb =
- 30 lb = 1 hour massage!
- 35 lb =
- 40 lb =
- 44 lb = Anniversary outfit (dress, purse, shoes, accessories. . . all of it!!)

Writing this post was extremely motivating. I am going to make it . . . there is no other option!

Decide. Commit. Succeed.

- Kareen, RD

Join me on my journey: http://www.facebook.com/iameatingright

Monday, November 23, 2009

I am Climbing Michi's Ladder

I am participating in Coach Barbie's Super Slim Down 20 Day Challenge through her Beachbody group Barbie's Slim Spot. The main tennant is eating clean and eating at regular intervals. The diet options are based on Michi's Ladder: a 5 tier food categorizing tool. The tiers are cutely titled (Tier 1 = The Pious Tier, Tier 5 = The Newburg Tier) but the concept is age-old. Eat more food in its unprocessed state or Eating Clean. For the challenge, participants eat from Tiers 1 and 2 only. There are cheat days once a week although one cheat meal is recommended over an entire day of binging :)

Here's a link to Michi's Ladder if you are interested: http://tinyurl.com/yges75d

Having never heard of the Ladder, I am not sure what I was expecting last night when I read it after I signed up for competition. To my surprise, I realized that I "basically" am already following the spirit of the Ladder. How hard can it be?

I'm in the middle of the first day as I type this message. It's tough. I didn't realize how much junk I eat. While I avoid labeling food as "bad" and encourage moderation over outright ban, truth is most of us have a hard time defining moderation or identifying proper portion size. If I truly practiced moderation and portion control, I, honestly, would not be overweight. So, I am embracing strict structure. For competitive purposes yes and also for my health.

Lunch today was hard: ravioli with pesto sauce, teriyaki chicken, white rice and steamed vegetables with butter. Hello? My faves!

Will I die if I never have ravioli drenched in pesto sauce? Not likely. Funny thing is, my health will probablydecline with constant treats in the name of moderation.

This morning and this afternoon have been difficult but I'm armed with water and small meals to eat at regular intervals. It's 20 days and that's enough time for my tastebuds to acclimate to a permanent shift in my approach to diet.

I'm looking forward to the challenge!

Decide. Commit. Succeed.

- Kareen, RD

www.facebook.com/iamEatingRight
iameatingright at gmail dot com

Independent Beachbody Coach

Yep. I love the products and the company philosophy (Decide. Commit. Succeed) so much that I am partnering with Beachbody as an Independent Coach.

So, what does that mean?

First, I have a formal venue through which I can provide FREE coaching services to you. And as a Registered Dietitian, I will not only provide exercise guidance, I can also provide valuable insight into your diet: determining your BMI and estimated calorie needs, for example.

Second, I can continue working out in the comfort of my home with these quality products! The company really does align with my ulimate goal.

Purchasing Beachbody products is not a prerequisite for coaching services but they do offer great programs to help meet your weight loss goals. If you are interested in Beachbody products, that's great! I can definitely help you select the best program to meet your needs.

If you are interested in becoming a coach and receiving 25% off Beachbody products, let me know!

I'm excited by the doors that this partnership will open for your health and mine!

Let me know how I can help you be the best you possible.

- Kareen, RD
Independent Beachbody Coach

www.facebook.com/iameatingright
iameatingright at gmail dot com

ChaLEAN Extreme Still Kicking My Butt

Late last week, I developed a fierce headache. I've never had a migraine so I don't know if that's what it was but it was debilitating and it endured from Wednesday afternoon to Friday evening. I went to work but was non-functioning. The headache lingered through the weekend but I was able to resume normal activities. My husband discovered several knots in my neck that were/are probably contributing.

I didn't get Day 12 Burn Circuit 3 in on Friday morning. Saturday, Day 13, was my regularly scheduled rest day and I was recuperating. I combined both Burn Circuit 3 and Day 14 Burn it Off yesterday. That was a workout! My legs were fatigued after the first Burn it Off exercise. I've said it before but I really do enjoy pushing myself. You finish the workout with a sense of accomplishment.

Mondays are the only day of the week where I workout in the evening only. Mondays is also my Zumba day. Two free hours of dancing and getting my "sexy" on. . .LOL! The class is fun and it's great to see all the participants getting their dance on :) So I have to be sure to get home in enough time to get in Burn Circuit 1 before class begins.

Friday was weigh-in day. I lost 1 lb!! Based on my Sparkpeople calculations, I had an idea of the result but it's always nice to see a loss.

Weekend eating was out of control. I struggle with using food as a reward and to move beyond that issue involves creating more structure in my eating. Stay tuned for a blog on that topic.

Exercise Plans for this week:

Sunday - 35 mins Burn Circuit 3 in a.m. + 30 mins Burn it Off in a.m. (DONE!)
Monday - 35 mins Burn Circuit 1 in p.m. + 1 hrs Zumba in p.m.
Tuesday - ChaLEAN Extreme Rest Day + 60 mins Tae Bo in a.m. + 90 mins Tae Bo in p.m.
Wednesday - 35 mins Burn Circuit 2 in a.m. + 60 mins P90X Plyometrics in p.m.
Thursday - 45 mins Burn Intervals?/Ab Burner in a.m. + 60 mins Tae Bo in p.m.
Friday - 35 mins Burn Circuit 3 in a.m. + 60 mins P90X Kenpo in p.m.
Saturday - REST!

Total Exercise Hours: 10

Excited to "Bring it!" this week.

- Kareen

Wednesday, November 18, 2009

On Eating and IBS

My Facebook moniker is "Kareen EatingRight" (friend me at http://www.facebook.com/iamEatingRight). Over the past few days, I've noticed that my status updates have been related to exercise more than eating. The more I think about it the more I realize I'm secretive with what I eat. And that's largely because I'm struggling with my diet.

Right now my battle is not with calories but rather with options. I was diagnosed with Irritable Bowel Syndrome in January of this year. I was struggling before the diagnosis and I have continued to be frustrated since. As a dietitian, I know the usual recommendations: fiber, fiber, fiber. Well, I've been down that road and it turned into a deadend.

I've tried reducing my intake of raw vegetables and some raw fruits but to no avail. I've kept a food journal to determine trigger foods but it seemed as if every food was a trigger. I even went from being vegetarian to eating chicken and fish as sources of protein b/c beans bothered me and meat analogs are too high in sodium to be a reasonable replacement option. Now I feel guilty abandoning my convictions about eating meat. I've also tried the recommended herbal supplements.

My diet isn't exemplary right now as I try to figure out how to reduce my symptoms and until then, I'm not up for sharing on a consistent basis. I am back to trying a fiber supplement and there are prescription meds that can help which may be a viable option as my discomfort increases.

This current flare up has been ongoing for weeks. I could be stressed but my daily exercise helps calm me and I honestly don't feel stressed. Who knows. Some days, like today, I don't care and eat what I want. Today for lunch, I enjoyed a giant salad! Yep, that was my splurge! I am paying the price now but that's just the way it is.

So, I said all that to say this:

Even though I'm frustrated, IBS will NOT get me down! Nor will it deter me from my ultimate goal!

I'm still moving forward but info on my diet will be sparse as I try to figure out what will help my body heal.

I'm eating within my calorie range and exercising. I'm still fired up about this journey and am ready to Bring it!!

- k

p.s. Let me know if you have suggestions on how to get through. I realize I probably need to be patient with the process.
p.p.s. Grapefruit Seed Extract helps tremendously to reduce bloating. It's bitter but effective. . . check it out.

Tuesday, November 17, 2009

Neurons and Synapses and Oh My!

Working in Food Service where your meals are free can pose a challenge. For me, it's a daily challenge. I love food but I (obviously) have a history of abusing it as I discuss in a previous post.

Breakfast has been an obstacle for me until this week. It's the cheesy eggs at work. There's nothing healthy about hot eggs smothered with melting shredded cheese. Absolutely nothing.

For weeks, I promised myself I would only go for the cream of wheat and boiled eggs (throwing the yolks away). Well, boiled eggs cannot compete with cheesy eggs and every morning I would find myself spooning up a little "heart attack delight."

I faced the facts and this past Friday, I began eating breakfast at home. I don't even go into the cafeteria during breakfast service. Yeah, it takes more time in the morning but the calorie, sodium and fat savings are completely worth it.

Today's daily challenge: heavily frosted birthday cake stationed in the hallway outside my office. I must have walked by that cake 20 times and each time I had to forcibly tell myself not to look at it. I enjoy frosted carrot cake. And it's not that I will never taste cake again; it's about me understanding that it's okay to say 'no.' I've clearly said 'yes' too many times. I didn't have any cake and I made it through the day intact.

Food is fuel. That's it.

I'm making changes and creating new habits. Each time I make a choice that supports this journey, I think of the new synapse pathway that is developing between my neurons to support my actions. I also think of the old pathway that will always be there but it will be a road less traveled. It's empowering to think that my actions are altering my brain chemistry.

That's cool, right?

Today marked CLX Day 9 - Rest Day. I use these days to get in extra cardio. A.M. workout was 60 mins Tae Bo II. P.M. workout was 60 mins Ultimate Tae Bo. I love a good sweat!

Already excited by tomorrow's opportunities. . . Bring it!

- k

Monday, November 16, 2009

Weekend in Review

ChaLEAN Extreme Days 6, 7 & 8 . . . and other tidbits.

Day 6 was a rest day. Hubby and I went for an easy hike with friends Saturday afternoon.

After a rest day, I had a hard time getting into gear Sunday. I did Push Play around noon for Day 7's Burn it Off. Great high intensity workout. . . I LOVE burpees! Only made it halfway through the Recharge DVD (aka stretching aka Yoga). Not a big fan of Yoga but I do love to stretch so the first part was great.

Later that evening I thought it would be a great idea to take "before" pics. The situation was even more dire than expected. Even though I see myself in the mirror daily, the pictures underscored the truth: I've abused food and my body was literally suffering. It's painful to acknowledge.

The good news? Those pictures already no longer represent me! I've already changed and I'm never returning to that person who didn't care enough to stop. I'm not yet brave enough to post these motivating pics but one day I will.

I ended Sunday with a 30 min walk/run with my hubby. He's a great partner in health!

Started this morning bright and early Pushing Play on Day 8: Burn Circuit 1. Did five more "real" push-ups than last week. Already feeling stronger. These 90 days are going to fly by!

Looking forward to lifting heavier. Did I mention, I love lifting heavy? And ladies, you won't bulk up. I'll prove it in a couple of months. Chalene says it perfectly: muscle is unisex - it's sexy on both men and women. It's the fountain of youth!

Alright, I'm off to bed 30 mins earlier as I promised myself.

Bring it!

- k

Weight Loss "Whoa"s

Fridays are in weigh in day. So far I've lost 3 lbs in as many weeks. This past Friday that trend not only stopped but reversed. I gained 1.6 lbs.

WHOA! Where did that come from?!?

I tried to be positive but Friday was tough. I still Pushed Play that morning and enjoyed the workout but 1.6 lbs. . . really?

I spent the weekend analyzing my actions of the past week. Truthfully, I was "good". I exercised everyday and ate within my calorie range 4 out of 6 days. The two outlying days, I ate between 100 to 200 calories above range. While I may not have expected to lose weight, with the week I had I certainly should not have GAINED almost 2 lbs. And the whole "muscle weighs more than fat" theory does not apply to me. My body hasn't changed that much and I'm not lifting enough weight to make a difference. No excuses.

So there you have it - the beast that is weight loss. It's as simple as calories in and calories out, right? Mostly yes, but our bodies are complex and sometimes they react unexpectedly. I'm moving forward because consistency is the key and I have absolutely NO DOUBT that I am on the right track. And you know what? Even if I had surpassed my calorie range by 200,000 and not worked out, I would not let myself be overcome with guilt.

Positive thoughts lead to positive actions lead to positive results.

Are there areas where I can improve? Definitely!

I need to drink more water! A former colleague would create an hourly appointment with a reminder in her schedule. Every hour, that notification window would appear on her screen reminding her drink water. As annoying as it will likely be, I'm going to give that idea a try.

Then there's sleep. It's an essential component of weight loss and overall immunity building. I'm averaging 4 to 5 hours. Not enough. Every other night I'm going to add 30 mins more time to my slumber time until I reach 6 to 8 hours a night.

Lastly, nutrition. That's simple. . .I'm going to continue focusing on my calorie range and eating clean.

I'm heading into this week hopeful that my efforts will lead to weight loss. My body is already healthier and my mind is focused on reaching my ultimate goal.

Bring it!

- k

ChaLEAN Extreme Days 3 and 4

Day 3 was assigned as a rest day but I still got in a workout . . . actually 2! I started the morning with a 45 min Tae Bo video and ended the day with a 90 min Tae Bo (Ulimate). The latter is my favourite of the Tae Bo videos thus far. It was a solid workout and it left me spent. I barely had the energy to get into bed!

I was over on calories by 200 yesterday. I left too many calories for the end day, got too hungry and let the hunger monster win. Today, I made sure to eat a good size breakfast, snack, lunch and snack. My dinner was sensible and I am within my calorie range! Small changes each day will lead to success.

This morning marked Day 4 and it was a great cardio workout. I really pushed beyond my comfort zone and I left for work feeling accomplished. I am going to push play for the Ab Burner workout.

Looking forward to Day 5. . .

Bring it!!

- k
(originally written and posted on Sparkpeople 11/12/09)

ChaLEAN Extreme Day 2

Day 2 brought with it Burn Circuit 2 and a great feeling of accomplishment.

I bought a set of 10 lbs and thought they would be too light but Walmart didn't have the greatest selection. Ha! I ended up putting the 10s down and switching to 5s. I'm going to slowly build my repertoire.

Calories will be on target once I finish my post workout snack. I'm working on finding protein sources. I'm semi-vegetarian (only fish) and am trying to find non-bloating alternate sources.

Tomorrow is a rest day in the program. I bought the Ultimate TaeBo DVD tonight so I'll be doing that tomorrow morning. May also go for a quick run/walk after work.

That's it for tonight.

much success!

- k
(originally written and posted on Sparkpeople 11/10/09)

ChaLEAN Extreme Day 1

A weight loss blog. . . how novel! Nevertheless, here we go. . .

I've lost 3 pounds in the past 2 weeks. Consistent exercise has helped but also diet. I have access to a machine that measures resting metabolic rate for my patients. I was able to conduct a test run on myself. I can't remember the name of the machine right now.

While the results may have been a little high at 1695, I believe I have been eating too little. I was hovering between 1200 to 1400 calories daily intake. Now my goals are between 1550 to 1650 calories/day. With that and exercise, the weight is beginning to come off. We'll see what this week brings.

Onto my exercise program.

I thought about trying P90X but it's a little too much for me right now. At 30 mins/day ChaLean Xtreme is more attainable and I know success is possible with the program!

Tonight's session was good. It will be even better once I get heavier weights. I'm excited to push myself. I love lifting heavy!

That's it for tonight. Tomorrow morning I'll be pushing play!

much success!

- k
(originally written and posted on Sparkpeople 11/9/09)