Steppin' Up a Notch

It arrived today! 

The DVD that I've anxiously been waiting on was in the mailbox when I got home.  The step arrived last week, but the DVD of basic step aerobics had shipped separately and I was excited to give it a try. 

During my wait time, I tried to step to a video on You Tube without much success.  I propped the iPad up in front of me and sure gave it my all, but there is something about having your knee up in mid-air only to have the video pause.  So, off to the library to see if I could find a DVD until mine arrived.  I went to two libraries and found a couple to try out.

Step aerobics first became popular in 1989 and for some reason, 22 years later, I've decided to give it a try.  According to Wikipedia, the benefits of this type of exercise consists of burning calories, building endurance, improving balance, impacting positively on mental health and reducing stress.  All the benefits that I wouldn't mind having these days.

Last Saturday's weigh in was a positive one.  I celebrated the loss of 4.4 pounds.  Looks like the steps that I've been taking the last week and a half has been in the right direction.

My Fitness Pal

It's Friday night. Phew! What a week. It is also the night before weigh in.

Tomorrow morning, I face the scale again. I feel pretty good about what I've accomplished this week. It helps when you tell others what you are doing. I am blessed to be surrounded by friends and family that will wink and nod at me, as if to say, "I've got your back."

One of those family members suggested that I try out MyFitnessPal, which is a diet and fitness community built with one purpose in mind: providing you with the tools and support you need to achieve your weight loss goals. Sounds just like Weight Watchers, right? Right. Don't get me wrong, I am still a die hard Weight Watcher, but what I like about MyFitnessPal is that it is focused on calories in/calories out. MyFitnessPal saves me the trouble of carrying around a notepad and pen to track my calories and has a great database of foods. There's no math to do - it adds everything up for me and keeps track of how many calories I have left right on my phone! I am encouraged to eat less and motivated again to lose weight by simply tracking.

Getting back to the basics.   How you keep track isn't what matters rather that you are keeping track. No more mindless eating while standing at the pantry.

Overall, it has been a good week. Ended it tonight with a little dinner out with my youngest son, Patrick. We shared some pizza and then went to Dairy Queen for dessert. I quickly entered Dairy Queen Fudge Bar into the MyFitnessPal app and it popped up that it is only 45 calories! Okay, so I entered other items on that menu in first only to realize that I didn't have enough calories in my entire day's total to indulge.

All too often, people tackle weight loss by giving up everything at once, hoping to lose a huge amount quickly. That doesn't work for long term weight loss. What I've learned is the greatest success comes from the little steps taken in this journey. Giving up a little at a time will keep me from giving up altogether.

I'm back. I'm ready. It's on! (wink)

An Intervention

So, I need help.

An intervention, by definition, is the act of interfering with the outcome or course especially of a condition or process (as to prevent harm or improve functioning).

I need an intervention.

I have been on a downward spiral for about a year now. Slowly, I've gone back to my old ways. Finding comfort in food.

Last week, a friend and fellow Weight Watcher said to me, "What are you doing? I'm not going to let you go back. You've worked so hard to get to where you are." She just said it point blank. And it hit me. She didn't say it to be cruel. She said it because she cares. Most loved ones intervene when they see the one they love spiraling out of control. I'm thankful to her for saying something to me.

I've given my husband permission to "say" something to me, if he sees me lingering at the pantry. So, if you see me, please participate in my intervention. I need all the help that I can get.

I might not like it, but please intervene.

The Program Works

Well, I lost 3 pounds this week! Amazing how when you follow the program, it really works.

What did I do differently?

Tracked everything - Food and exercise
I know that monitoring what I eat and writing it down is crucial to losing weight and keeping it off. The pages of my journal have been blank for the past few months, but I've sharpened my pencil and jotted down every bite, lick and taste. In addition to food, exercise is equally important. I walked everyday except for Friday and sometimes, I walked twice a day. Lunchtime has proven to be a fun time to get out of the office and walk with co-workers. I will admit that it does take me all afternoon to cool down in this heat, but I am grateful for these ladies that encourage me to walk with them.

Planned meals
With the kids back in school and our busy schedules, planning helps it feel controlled. We know what we are eating and that helps us stay healthier in our food choices.

Stopped eating out of the BIG bag
During my hiatus, I ate from the bag in front of the pantry. Old habits come right back, if you let them. I bought prepackaged bags of pop chips. These are fun little chips that are popped not baked or fried. I love them so much that I have no problem eating them right out of the bag and before I know it three servings have been consumed mindlessly. I am thankful for the little sealed bags of goodies that help me feel that I am not deprived.

Ate more fruit
We didn't gain weight from eating too much fruit. I added fruit to each meal and snacked on it when I got the grumblies. It is amazing how filling an apple can be when you are hungry.

Went back to a meeting and faced the scale
It was scary. I wasn't feeling perfect, but the meetings hold me accountable and provide support and motivation. I am provided feedback at the meetings and at the scale to keep me in line.

I heard the words, "You are going to be pleased with the result of your efforts." My Weight Watcher Leader admitted to me that after our talk last week, she had thought about her own situation and she was motivated this week by me. It just proves that we need each other for support and the program really does work when you follow it.

On This Day in 2010 - August 28th

On this day in 2010, I posted this FB status update announcing that I had finally lost 100 pounds. Today, my status update should read, "Who shrunk my underwear?"

I have been hiding from the scale this summer. As a Lifetime Member of Weight Watchers, we must weigh in once a month and maintain our weight within two pounds of our goal weight or we have to pay. And so the avoidance of the scale began.

There were five Saturdays in July. There were five opportunities for me to get back to my goal weight so that I could face the scale. There were five Saturday meetings that came and went. I never weighed in and the guilt set in. I felt that I had to be perfect before I could go back.

August was the same way. I had full conversations with myself about eating and exercise and yet, I chose to ignore it. My focus had shifted and I needed to get back on track. I'd lost control.

And so, yesterday, I did it. I walked back in the door and straight up to the scale. I placed my Weight Record on the counter and my credit card on top. I whispered that I am Lifetime, but that I am over my goal weight. She looked at my card, and said, "You haven't weighed in since June!"

I've gained ten pounds since that weigh in and I am 18.6 pounds over my original goal. I want to be accountable for my actions. I've had a great time this summer hanging out with friends. Now it is time to get back to eating right and exercising.

And so on this day in 2011, I ask, "Who shrunk my underwear?" Although, I do not do the laundry in my family, it was me who shrunk my underwear. The accountability starts with me.

The Cookie Crumbles

Anyone, who knows me, knows that I love cookies. I know that there will be times that an occasional cookie or two is okay. The issue here is that I started eating cookies at Christmas, moved straight to Girl Scout Cookies and these were the cookies on the table this morning at the Memorial Day Parade (pictured above). Frankly, I was eating cookies more than I should have been. The scale was really starting to reveal that there was a problem.

The other thing that I need to point out to myself is that I was supposed to be in a maintenance mode, which means that I need to stay within two pounds of my goal weight. I was in denial and thought that I could now eat a few cookies. I even raised my goal weight by nine pounds. I'm not a nutritionist, but I do think that once you start eating sugar, it is harder to stop.

Last weekend, we were fortunate enough to take a trip to Naples, Florida to visit my husband's sister and her husband. We had a wonderful time on the boat and beach. We experienced dolphins and a manatee. During this trip, she shared with me a new form of eating that she was trying. It is called the 17 Day Diet by Dr. Mike Moreno. I don't like to diet. I don't like to restrict myself...obviously.

I felt it necessary to do something that would shock me back to reality and clean my system. So, last week when I returned home from our trip at almost 18 pounds above my original goal weight, I started this 17 day journey. My plan is to then transition to the new WW program that I have found so hard to embrace...more on that at a later date.

Today, is the end of seven days. I have eaten lots of vegetables, controlled portions of fruits, yogurt with probiotics, and protein in the form of cottage cheese, eggs and lots of chicken. Oh, and I am drinking eight ounces of hot water with half of a lemon every morning when I wake up. It is supposed to help with digestion. All of this has resulted in an amazing loss of ten pounds. Healthy? I think so. I am not eating any potato chips, ice cream or cookies. Let's face it. I didn't gain this weight on fruits and vegetables. I am motivated again!

And, so that is the story of how the cookie started to crumble.

Versatile Blogger Award

On the night that I am finally confirmed on Networked Blogs as the author of my very own blog, I received an unrelated Facebook message from my friend, Lisa. She bestowed upon me the "Versatile Blogger Award" as part of a blogasphere tradition.

Very cool.

The award comes with the following requirements:

1. Thank the person who gave you the award
2. Share seven (7) things about yourself
3. Pass the award on to other versatile bloggers (limit ten)
4. Let those bloggers know that you gave them the award
5. List those blogs in your blog

Sounds simple enough.

The Thank You Speech

Thank you! Oh, thank you! I can hardly believe this! There are so many people to thank, but I have to mention the ONE person, who made this all possible...Lisa Ramsey. What can you say about her except that she is just Lisa(www.itsjustlisa.com). She has been running alongside me on this weight loss journey. Well, I'm really walking, but this girl can RUN! She sits to my right eating a dry English muffin with jelly and drinking her coffee from McDonald's every Saturday morning at our WW meeting. She challenges me to reach my goals and she holds me accountable. She encouraged me to blog. Thanks, Lisa!

Seven Things About Me

1. I love the show, Who Do You Think You Are? I am fascinated with my ancestry and would love to follow my mother's lineage back to England (the Hollingsworth name) or my father's side of the family back to Scotland (the Glennys). Or to find out what really happened to my dad's father, who was injured in the war and received a Purple Heart.

2. I love the beach. Putting my toes in the sand and sitting by the ocean all day long.

3. Fresh, baked cookies are my downfall. I still remember these frozen mini chocolate chip cookies that my mom used to bake for us after school. They had the best flavor and I've never been able to find them since. I wish that I could remember the brand name.

4. I cry at Folger's commercials.

5. I am going to be the Wedding Coordinator for our church. I love the movie, The Wedding Planner with Jennifer Lopez and Matthew McConaughey. I also scheduled April 29th as a vacation day so that I can watch Prince William and Kate Middleton get married. I remember in 1981 gathering around the big console television set with my mom and sisters with our sleeping bags and pillows watching Lady Di walk down the aisle. I am looking forward to watching another royal wedding. But will I wear a big hat? Maybe.

6. I like to play Bunco and eat fondue with friends.

7. Until last year, I never knew another Shannon. Now I am happily surrounded by them.

And the award goes to...

These are the three blogs besides Lisa's that I read on a daily basis. These bloggers make me think, laugh, cry and reflect. I would like to pass the Versatile Blogger Award to the following recipients:

In A Mirror Dimly - http://inamirrordimly.net

Juggling Buckets - http://jugglingbuckets.wordpress.com

Everyday People - http://sbrownehr.com

The Scrapbookers, Produce Man and Avocados

"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel." - Maya Angelou

Today, at the grocery store, I walked up to the produce man at Giant Eagle and said, "I just want you to know that you picked out two of the best avocados for me last Saturday. Thank you so much!" A surprised smile appeared on his face and he responded, "Just doing my job, ma'am. You just let me know if you ever need my help again." Sometimes, you just need to take a moment and thank those who put that extra special touch on things.

I always try to take time to recognize people when they least expect to be recognized and yet, I am always surprised when someone does the same for me.

So, I just have to share that I had a really great day today because of how two scrapbookers made me feel. It started a few weeks ago, when my friend was scrapbooking. She had met two ladies that attend the WW meetings at Chapel Hill...just like me. She said that she asked them if they knew me and they didn't, but she showed them my picture on FaceBook.

Well, today they came up to me after the meeting. The one lady said, "We don't usually come to this meeting, but we came here to meet you." For just a moment, I felt like a celebrity. It was a pretty nice feeling. They don't know how they made me feel, but I will never forget it. And no, I didn't give them my autograph...they didn't ask!

All kidding aside, I look forward to talking with them more. Actually, the scrapbooker ladies gave me the shot of motivation that I needed to get back on track. I've been "talking" about it for weeks, but I took out a brand new journal and started tracking my food intake again. I turned to the On Demand Exercise channel and I did a 30 minute Fatburn Cardio Workout and even broke a sweat! So, thank you ladies for making me feel special for that moment because it was exactly what I needed!

Cardio Fat Blast

I heard about this channel that has exercise ON DEMAND. Who demands exercise? Certainly not me.

I was scrolling through the 10 minute workout options and came across Cardio Fat Blast. The description for the workout is as follows: "Need to lose those stubborn pounds, but just don't have the time?" Yes, yes that is me! "Denise Austin shares the perfect health and fitness plan for anyone who wants to live better and lose weight without spending hours in the gym."

This was the one. I hit select and off we went. I heard terms like "plyometrics" and "burpees." It was a pretty intense 10 minutes and certainly got my heart rate up.

It is a fun little channel if you get a chance check it out. Now, I wonder what this Zumba Calypso is all about?

A Flat Tire

I have a flat tire.

A flat tire is a deflated pneumatic tire. This may cause the rim of the wheel to ride on the tire tread or the ground, and may result in loss of control of the vehicle or irreparable damage to the tire and wheel.

The most common cause is puncturing of the tire by a sharp object thereby letting air out. Depending on the size of the hole, the tire may deflate slowly or rapidly. While some flattened tires, particularly those caused by a slow leak, can be repaired and re-inflated with air, others, especially those from worn tread, must be completely replaced.

My tire was rolling along fine until last November when Weight Watchers changed their plan. Slowly, but surely the air in my tire started to leak. I’ve been riding on this deflating tire for a couple months now and starting to lose control of my vehicle, also known as my body. The weight is slowly coming back on.

How can I continue to drive along on this weight loss journey with a flat tire?

When a flat tire occurs, drivers are advised to slow down gradually and pull off the road in a safe place as soon as possible. Continuing to drive after a tire becomes flat may be extremely hazardous. If there is any chance of patching a leak and restoring a tire, it will be diminished if the car continues to be driven. Continuing to drive may also cause damage to the wheel, the hub assembly, or other parts of the vehicle since they can come into contact with the road surface.

Driving with a flat tire, especially at higher speeds, is dangerous. Since controlling the vehicle becomes more difficult, this may result in a serious accident.

So what do I do to repair this flat without doing harm to all that I have accomplished?

Motor vehicles are normally equipped with a kit necessary for changing a flat tire. These include a jack, a tire iron and a spare tire. The most common way to repair a flat tire at the side of the road is to use a canned tire inflator, also known as "fix-a-flat". This is a can filled with a liquid that is propelled using compressed air inside the can into the tire via a flexible tube attached to the valve stem. Once inside the tire, the liquid is forced towards the puncture and will block the hole created by the puncture.

What is in my Weight Watcher’s kit that will help me fix this flat tire of mine? This basic kit includes the following: willpower, portion control, strong support system, a pencil, my food journal, making better food choices, accountability on the scale, daily activity and attending the meetings.

One disadvantage of patching a tire is that due to the process requiring one to remove the tire from the wheel, the tire must be balanced again when it is put back on the wheel. Tires can leak air due to a variety of reasons. Also worth mentioning is the fact that tires simply lose air over time. Even a brand new tire, properly inflated, will lose air even with no punctures present.

The best way to avoid a flat tire is to avoid situations favorable to tire punctures. If you happen to be stuck with a flat tire and are unable to change the spare tire yourself, or encounter other problems with your vehicle that leave you stuck at the side of the road, it's always a good idea to have a membership to, and carry a card for an auto club, or a roadside assistance agency. In this case…Weight Watchers.

Most drivers face a flat at least a few times in their lives. Although it can be daunting the first time you attempt it, changing a flat tire is not difficult. Almost anyone can do it in less than 15 minutes – less time than it usually takes for a tow truck to arrive. Let’s hope that I can repair my tire because if you get a flat tire, it doesn’t mean that you slash the other three tires on the car. You fix it and drive on ahead.

In My Pocket

There was $11 in my pocket this morning when I walked up to the scale. As long as I stay within two pounds of my goal weight, I do not have to pay. My pocket is empty. Enough said.

Bib #3683

26.2 With Donna Half Marathon
Jacksonville, FL
February 13, 2011

Here is how it ended:
2,497 Place
3:37:18 Gun Time
3:34:17 Chip Time
16:21 Pace

Here is how it began:
Last October, I signed up to walk in this half marathon (13.1 miles) with my sister, Heather, and our friend, Lisa. When I registered, they requested my estimated finish time. So, I called my sister to see what time she had entered. She said, "Two hours." Two hours? We won't finish 13.1 miles in two hours. I was walking 7 miles in two hours at this point. But, I did as she said so that we would be together. When we picked up our packets, my bib was blue and Heather's was gold. Huh? Taking a closer look at her bib revealed that she had entered four hours not two. HEATHER! If they make me walk with the two hour people, I will get trampled! Thankfully, that did not happen.

It was colder than I expected it to be for Florida, but it was perfect weather for this event. The national breast cancer marathon and half-marathon began near the Mayo Clinic Campus in Jacksonville, Florida and followed the course through the unique beach communities of Jacksonville Beach, Neptune Beach and Atlantic Beach. The course detoured onto 2.5 miles of beautiful hard-packed sand on the Florida coastline. I took pictures at every mile marker. We even ran a little (down hill). It is really cool to see all of the people that come out to support the runners/walkers. They yell out your name and you think, "how do they know me?" I kept forgetting that my name was on my bib.

One lesson that I learned from this experience is that you must train for this type of event. I basically went from the couch to walking in this event. Do not do what I did. Running/walking a half marathon is both physically and mentally demanding. For those who have never run/walked this distance before, it is imperative to train correctly. It is advised to slowly build up endurance over a three month period; decreasing the intensity of the training in the last couple of weeks before the event. If the body is over-worked, injury is more likely to occur. It is also important to eat correctly and stay hydrated before, during, and after the race.

It was an awesome experience and I am amazed what I accomplished. My plan is to do it again next year. Thank you to my sister for encouraging me to sign up, to Lisa and her husband for opening their beautiful home to us and showing us a great time in Jacksonville. Thanks to my mom for dropping us off at the airport, my other sister for picking us up (we expect you to join us next year) and my husband and boys for loving me and letting me experience a half marathon. Finally, to my Weight Watcher friends that cheered for me this morning a big thank you for always supporting me!

Sounds like an Excuse

I didn’t walk on the treadmill the other night because I actually fell asleep on the couch after dinner. When I shared on FB about it one of my dear FB friends commented, “Sounds like an excuse.” What? What does she mean by an excuse? I was tired and my body shut down. How is that an excuse? Wow, the truth was that it was an excuse to not do what I said that I would do. Ouch. Reality hit me.

What is an excuse anyways? It is a justification, reason, explanation and a defense for your actions and the choices that you’ve made. How many excuses do you have for not exercising or eating right? Should we rename them “exercuses?” I’ve been blaming my couch. It calls me during the winter months. “Pssst, Shannon, over here. Grab your blanket and come sit down for awhile.” I can identify an excuse when I hear others speak about why they didn’t have a good week on the scale or why they haven’t exercised or why…you catch my drift. I can hear the excuses when others say them, but not when I do. Why is that? Am I in denial?

Late last fall, I decided to enter a half marathon with my sister. We are traveling to Jacksonville, Florida next weekend to walk in the 26.2 for Donna for Breast Cancer. There will be several people there, who will either do a marathon (26.2 miles) or a half marathon (13.1 miles). You can run or walk…it is a choice made by the participant. Originally, my sister wanted to run. I didn’t. I convinced her to walk. This brings me to my next rude awakening that I was faced with last night when asked the question, “Are you training or are you trying?” The fact of the matter is that I am “trying”…kind of a let’s just see what happens kind of thing. Something to do, but not committed to what it takes to train for this kind of event. To train is to prepare. To try is to attempt and maybe even struggle. Right now, I feel like I’m just trying for whatever the reason.

Where are you at right now? Do you have a plan? There will be weeks when you need a pass, but don’t let anything be an excuse or stand in your way of your final goal. Just stop for a minute and think to yourself, I have a plan. I am prepared. And nothing is going to get in my way.

Hudson's

My family loves to eat at this restaurant called Hudson's. My husband and I found it by accident last Valentine's Day and we took the family back to eat the following week. We've been going there at least once a week ever since. If you are in the Hudson, Ohio area, I encourage you to check it out. They also just opened a new restaurant over in the Montrose area.

The first night that we had dinner there, they had Banana's Foster for dessert. YUM! They only have it on special occasions, but if you are there and you see it on the dessert menu, I encourage you to order it. My favorite menu item is the French Chicken Baguette and the chips. They make the chips there and they are to die for. The kids menu is very good and lots for the boys to choose from other than chicken nuggets. The service is great, too. We've come to love having Sam (short for Samantha) and Nick wait on us. They smile when they see us and they have become like family.

Why am I telling you all this on a blog that is supposed to be about weight loss? Because to be successful at weight loss, you must not deprive yourself or you will not stick to the plan. My secret to eating out is to cut my dinner into a half portion and take the rest home for another meal. I have treated myself at least once a week and if you do it right, you can indulge in a great meal without going overboard.

On the WW plan, you can use the Weekly Points Plus Allowance to help you not feel deprived and I encourage you to use them. I'm pretty sure that tonight I used all of my Weekly Points Plus on my dinner. I had the Pasta Bolognese. I only ate half, but it was definitely worth every bite.

I might add that I did walk on the treadmill for over an hour today while reading my Kindle. Remember to get up off the couch and be active then treat yourself to avoid feeling deprived. And if you are in the mood for some great food, I encourage you to check out Hudson's. I hope to see you there!

Dusting Off the Old Treadmill

Not only is it time to dust off the old treadmill, it appears that I should dust off my blog too. I didn't realize that it has been so long since my last post. (Ironically, my last post talks about someone telling me to stop talking about my weight loss.)

It has been exactly two years ago today that I started this journey with Weight Watchers. I can't believe it has been that long. Over the last few months, I've been trying to maintain my goal weight and through the holidays that was definitely a challenge. I noticed that I didn't track as much in December and the scale is showing it. I suppose that it is also time to dust off the old food journal.

Weight Watchers changed their program too and now life as I knew it changed. I used to be able to look at a food item and know what the point value was based on the amount of calories, fat and fiber. Now they don't look at calories the same and threw protein and carbs into the equation. Well, no matter how we look at calories now, I can't help at laugh at this email that my sister-in-law sent me on "What is a calorie?" (I've changed the wording slightly...) Calories are the little creatures that get into your wardrobe at night and sew your clothes tighter. My closet is infested with them!

So, as I look ahead to starting the new year, my plan is to dust off the old treadmill, food journal and scale. Who is with me?