Routines

I find it's easier to stick with my fitness and nutrition plan during times when my life is "routine." A regular schedule--wake up, work, workout, eat dinner, etc.--seems to make things easier.

Weekends, as a result, make things more difficult. So do holidays. Like yesterday.

Even the weather has interfered with my routine. The roads are too snowy for running... too much ice, not enough room on the shoulder. So I've had to bring my workouts inside. My runs are on the "dreadmill." It interferes with my mindset, I think. I just don't get the same thrill from a run.

Fortunately, the weekend and holiday are over. I am back on schedule today. Back to work. Back to the routine.

Now if only the snow would melt.

Going Through The Motions

I'm totally stressed.

Work. Family. Life.

Hey... we all go through stress, right?

But I'm not so great at handling it.

Anyway... at this point--when it comes to my workouts--I'm just going through the motions. My body is there, lifting weights or running along the street. But my mind is elsewhere. I'm completely disengaged.

I've had to bring my runs indoors during the last week, thanks to the snow. Maybe that's the problem. Maybe I need to be outside to really feel connected. Something about the "dreadmill" just makes my runs feel... well... automated.

I haven't yet made it to a single Tae Kwon Do class this month. I just haven't had it in me.

And with regards to my February challenge of working out in the morning... well... I can't say I've been successful there, either.

But at least I'm working out.

Maybe I'm not totally present during my workouts. And maybe they're in the evening instead of the morning. But at least I'm doing it. At least I'm showing up.

Keeping the habit is half the battle.

Instant Portion Control

Most weight conscious folks know that our portion sizes have become astronomical over the years! Bowls are larger. Spoons are larger. Plates are larger.

I recently read Brian Wansink's Mindless Eating: Why We Eat More Than We Think. It's a great book, and I highly recommend it! He's done a bunch of studies about the things that cause us to overeat, such as oversized bowls, proximity and scent. It's an awesome read for anyone who thinks they may be affected by "eating" cues. (And believe me... everyone is affected by these cues. Dr. Wansink proves it over and over again.) Anyway, one of the big things he focuses on is how the size and shapes of our dinnerware, serveware and utensils can affect our idea of an appropriate "portion size."

Now some places sell portion controlled plates with little dividers or pictures to show you how much to eat, such as the Relaxor FF8PP Perfect Portion Plate. And I've also seen portion control bowls. But I figured I could get something similar without blowing a huge wad of cash.

So... I tracked down some smaller dinnerware and have replaced my old, super-sized versions with these new, streamlined options:

• 8" plate: The average dinner plate is a whooping 11" in diameter! Just switching to an 8 or 9 inch plate can mean you'll eat significantly less. The plates I purchased (click on link to see them) are supposed to be "luncheon" plates, but I think they work fine as reasonably sized dinner plates, too.

• 12 oz bowl: A one-cup serving is 8 ounces. I purchased 12 oz bowls, assuming I'd never fill them to the brim (to avoid spilling anything). At the max, one of these bowls would contain 1 1/2 cups. To me, that's a great size for a mini-meal of soup or rice & beans.

I kept some of the regular size stuff (which looks gigantic compared to my new, smaller dishes) for things like dinner parties. But in the future, I'm avoiding my old, oversized dinnerware as much as possible.

Snowboard or Ski?

As I mentioned in my last post, I never felt like an athlete during my life. As a result, I missed out on a lot of fun activities in my youth.

For example, I never went on the numerous ski trips held by my high school classmates. (We have slopes nearby.)

Well, it looks like I'm getting an opportunity to ski or snowboard next week. But I've never tried either of them!

I've heard they're different. Anyone got any opinions about their differences? Do you prefer one or the other?

Gym Class Loser

Back in my school days, I was always one of the last picked for the kickball team. (Or any other team in gym class, for that matter.)

(Have gym teachers finally stopped that stupid method of choosing teams that only feeds the power of cliques and diminishes the self-esteem of less athletic kids?)

It wasn't because I was disliked or unpopular. It was simply that my classmates knew I was not gifted in the athletic department. Actually... I was strongly disadvantaged in that aspect of life.

I had very little eye-hand coordination. I couldn't run fast. I couldn't really catch or throw a ball. I had no batting, kicking or dodging abilities. And I had absolutely no interest in sports.

So I was always one of the last picked for kickball teams.

As a result, I never thought of myself as an athlete. And I spent the next fifteen years of my life assuming that I lacked any physical ability. So I didn't do anything until I was an adult with a husband and a career. Then my weight gain forced me to become active, and I discovered joy in physical activity.

Yesterday I went for a 7 mile run. And though I plodded at a turtle's pace, I had an epiphany at Mile 4.

I'm an athlete.

And it feels great.

Finding Meaning...

Yesterday's run felt, well, "flat" for lack of a better term.

It wasn't particularly hard. Wasn't particularly boring. Wasn't particularly tiring.

But it felt like it had no meaning.

I went for the run after deciding to not do a Half Marathon this Spring. I guess that took a little bit of the juice out of my step. I am highly motivated by goals.

But there's an intrinsic value in running that is unrelated to races and goals. (When I first started, I didn't have a goal in mind. I just ran for fitness.)

So I've got to start looking harder... deeper... for the meaning in my runs. And not just my runs, but exercise in general. "Weight loss" alone is not going to sustain me through hard workouts. It's not going to keep fitness a lifetime habit. There must be other motivations if exercise is to become a permanent part of my life.

I came up with a short list of "10 Reasons I Exercise":

• Because sweat and muscle aches make me feel good
• Because I want to improve my chances of living a longer, healthier life
• Because I enjoy watching my body change
• Because I want to look great--and feel great--in cute clothes
  
• Because I also want to look great--and feel great--naked
• Because I love being the fittest one among my friends
• Because exercise also teaches me new skills, like martial arts
• Because a stronger "me" means I'm capable of more physical tasks
• Because I want to be taking the stairs--not the elevator--when I retire
  
• Because exercise helps me relieve stress, tension and anxiety

So what are your reasons?

Crushing Disappointment

As some of you know, I've been training for a Half Marathon. Well, I realized last night that I have to give up that dream (for now). Here's why:

• Hubby can't get off work the day of the HM. He wanted to run this with me, and we had hoped this would be something we'd do together. I don't feel the same desire to run it alone.

• After chatting with some folks on Cool Running, I think it's possible that my training plan might have been too optimistic. It would probably be very wise for me to develop a more solid mileage base.

• I want to lose a few pounds. And, in reality, running to lose weight only seems to work for elite runners. A turtle like me doesn't lose a pound from it. (And, in fact, I seem to gain weight.) So if I want to drop the flab, I gotta add some speedwork and interval training into my routine--things I've been avoiding because I've been building mileage.

So I guess I'm not going to run the HM I planned... at least, not at this point. There's always the fall, though.

Truth is, however, I'm terribly disappointed. Hubby and I also want to start a family soon, and I'm worried that I may never run a Half Marathon. Then again, motherhood isn't the end of running, right?

Let's hear from all the exercising moms out there!

Brutal Weather

Despite the (IMHO) brutally cold weather, I slogged through my run yesterday. It was a short one--only 3 miles--so it went by pretty fast. But I kept checking my face during the run to make sure I still had some feeling left in it.

In terms of exercise, I am sticking to my program. My diet, on the other hand, hasn't been great.

I know my problem:

I cut calories in the morning. My first three meals of the day are fairly light.

Then I have a glass (or two) of wine before dinner.

Big problem. Big, big problem.

My inhibitions drop, my stomach growls, and I find myself scarfing down anything that will fit into my mouth.

It ain't a pretty sight.

So there's a two-prong solution:

1. Eat more throughout the day so I'm not famished at night.
2. Stop drinking the wine.

I know cutting back on alcoholic beverages was part of my 15 week program, but I just seem conditioned to have a glass after work. Odd how we develop these habits.

Anyway, I got into the habit of running and lifting weights. I can get into the habit of not drinking a glass of wine each evening.

15 Weeks

Yesterday I started a personal 15 week Challenge. (If it works, it'll get me in shape by summer).

My program is a modified Body for Life plan, and involves a few rules:

• Exercise 6 days per week (3 of cardio/weights, 3 runs)
• 5-6 mini meals per day
• Limit portion sizes (2 cups per meal maximum, except veggies which are unlimited)
• Very limited refined carbs and sugars (only in desperate situations)
• Clean meals (close to nature, minimum processed foods)
  
• One free meal per week
• Alcoholic beverages (no more than 2 drinks) only once per week

That should do it. Those are the only rules.

And I plan on sticking to them with as much focus, will and determination I can muster.

Now... it does seem like a lot to take-on, especially since I am already setting monthly goals with the 2007 Challenge.

But I can't help it! I like challenges! (And I've always been an overachiever.)

Speaking of my February challenge, I actually woke up early today. Not early enough (or with enough energy) to exercise this AM, but at least early enough that my body can start adjusting to "early riser" time. If I can wake up early a few mornings in a row, I might try exercising in the AM next week.

Weather and Football

Today is a scheduled long run. But the weather is not cooperating.

It "feels like 7 degrees," according to the Weather channel. And though that may seem warm to some folks, my body isn't used to it. Last time I ran in weather this cold, I ended up with rashes and hives all over my body.

Initially, I considered skipping my run. But now I think I may try and brave it anyway. Heellloooo Layers!

On another note, I am SO glad I'm not a football fan. Almost every one of my friends is being tempted by nachos, chili, beer and corn chips today. But not me! I wasn't even invited to a single Super Bowl party, since my friends know I have no interest. (And, fortunately, neither does Hubby.)

Fitness And Food Journals

My muscles are screaming. I must have worked them super hard during my last lower body weight lifting session. The pain in my quads kept waking me up last night while I slept.

Ergo: Today I'm taking an unscheduled rest day. I have no desire to pull a muscle so hard that it puts me out of the game for a few weeks.

I noticed that my entry about "skimming over my food journal" received a few comments, so I thought I'd mention my journal and how it works.

I use a regular three-ring binder and create the blank log pages (with tables, boxes for notes, etc.) in Microsoft Word.

The front of each page contains a week's worth of entries for diet and exercise.

For food: I write down everything I eat and the time I eat it. (I write this by hand, usually right as I finish eating.)

For exercise: I also include the workout I did that day (run, weights, yoga, etc.) and details about runs (distance, pace, route). In this way my food journal actually serves as a running log, too.

So by just glancing at the front of a page I can immediately see a week's worth of food and exercise.

On the back of the page is my weight lifting plan. It includes a little table that I fill in by hand. At the beginning of the week, I document what exercises I plan to do (squats, chest presses, bicep curls, etc.), how much weight I plan to use, how many sets and reps I intend to do.

The back page also contains a table for "planned menus" for each day. When I get very serious, I like to pre-plan all my meals. I don't always use this table, though.

Finally, there are spots to jot notes about "overall food goals," "primary goals," and "secondary goals."

Some notes about it:

• I don't include my portion sizes and I don't track macronutrients. I have done so in the past, but I find it's more detailed than I need. I basically use my food journal as a general way of getting an idea of my diet.
• One day a week I will not document my diet. On this "free" day, I don't bother writing down anything I eat. I need this to prevent my journaling from becoming an obsession.
• I have tried online versions like Fitday, but find they are too time-consuming for my needs. It's easier for me to jot something down with a pencil. And I keep this notebook in the kitchen, so it's always close when I eat. Fitday is useful, however, if you want to track macronutrients, calories, etc.

Example of an entry:

Date: 11/19/06

• 10:20 - Cheerios, rice milk
  
• 11:45 - faux chicken salad sandwich on whole wheat bread, broccoli soup
• 3:00 - steamed veggies from Chinese restaurant, white rice, diet Coke
• 8:15 - faux chicken strips wrapped in lettuce leaves
• 10:15 - air popped popcorn with salt

• Cardio - Easy run outside for 35 minutes

I know my journal probably sounds primitive next to some of the PDA programs and online versions, but I am an old-fashioned gal!

One Challenge Ends... Another Begins...

January is over!

My challenge goal was to "eat one piece of fruit a day." So how did I do?

I skimmed over my food journal, and it appears I achieved about 50% success. Oftentimes my fruit was either half a banana or a handful of blueberries. If I stretch it a bit and count avocado as a fruit, I achieved about 75% success. Not bad.

My overall thoughts: Although I didn't achieve 100% success, my goal did help make me more conscious of my fruit consumption. I may try to make the "one piece of fruit per day" a lifetime goal.

February is here!

And so begins the February Challenge. The goals I set for myself this month are fairly difficult for me.

Today--the first day--didn't get off to a great start. Instead of waking up and exercising this morning, I ended up oversleeping. Clearly my first focus should be on changing my "wake-up" time.