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