Premature Book Review: Weight Loss Boss

This is just a quick post to recommend a book that I am currently reading.  I am so impressed by it that I am only halfway through and pausing to write a post here to recommend that you add it to your own library.  Weight Loss Boss by David Kirchhoff (click the title for a link to order from Amazon) is a title just released this week that is written by the CEO of Weight Watchers.  Though it may seem like a shameless plug of the company he works for, it is that and so much more.  It does plug the company simply because he tried, unsuccessfully, many times to lose weight throughout his life and never found success until joining Weight Watchers as a member, not its CEO.  As I have been saying all along, their system just plain works.  Beyond that, the book is about his own journey to weight loss success and maintenance.  I'm a success story junkie and he has a great one complete with falling on his face many times and daily struggles to prevent backsliding (Put down the spoon and walk away from the ice cream!).  I am currently reading the "HOW" section of the book that gets down and dirty with the science of behavior modification, as well as his own 'tricks' for replacing bad habits with good ones.  Of particular note is Chapter 5 where he discusses the "triggers" that make losing weight a priority in one's life.  He does a great job of explaining the exact situation that I couldn't quite put into words where life reaches a point where you can finally make weight loss a priority.  All of the pieces have to fall into place for the timing to be right to "have your head in the game".  It was completely out of the question for me to start down this path until certain 'fires' in my life had been put out and I had the capacity to focus on myself.  It simply was not within the realm of possibility prior to that.

This book grew from Mr. Kirchhoff's blog, Man Meets Scale.  It is a great read filled with honesty, humor, nerdiness, practical tips and has great appeal to both genders.  I know it seems silly to recommend a book that I have not yet fully read, but I hope that will give you an idea of just how well written I am finding it to be.  I'm a little afraid that after reading his book, you might not find it necessary to visit this little blog anymore because he's covered it all!  Seriously.  Looking to be very good.  But every person's experience is unique.  Included at the end of each chapter is a success story of a Weight Watchers member.  Of course there is the obligatory Jennifer Hudson story but, of particular note, is a success story (page 48) of a 28 year old man who took 28 months to lose 340 lbs.  That's NOT a typo!  6'2" 529 lbs to 189 lbs in just over two years.  Incredible!

Step It Up

Now that you've been exercising for awhile and gotten into a routine, it's time to change it up a bit so that your workout continues to be effective.  The human body is built for adaptation.  If you continue to do the same thing over and over, your body will adapt to it and it will no longer produce the same results.   Here are a few tips to keep your body guessing and working:

• Add distance or time.  This is a bit obvious, but I think we tend to get into an exercise rut and forget to do this.  It's simple to add five more minutes to a walking, elliptical or treadmill routine.  Continuing to add distance will also keep you challenged and motivated.  Already ran or walked a 5K?  Go for a 10K (see you at the Bolder Boulder!).  Adding distance is what has helped me stay motivated to run.  I fell into a big rut and just wasn't making any progress when I realized that I just needed a new goal.  Adding 5% more distance per week (Thanks, Coach Vining!) is working me toward that 10K goal.  
• Cut time.  I am always singing the praises of the Nike+ GPS app.   One of the features that I like  best is that it keeps track of all of your "records".  I am always trying to best my 1 mile, 1K and 5K times.  It will also track your longest distance and longest workout times.  
• Go backwards.  This can mean a few different things:  One easy way to change up your routine is to take your same walking/running route but in reverse.  All of the uphills will now be downhills and the downhills will now be up.  This will keep your body from knowing, "Okay, I've gone one mile, time to go uphill for fifty yards and increase elevation by forty feet".  Your loved ones will still know your route but it will change it up a bit for you.  Another way to challenge your body is to literally go backwards.  Assuming you can find a safe place to do it (your yard, a football field or on a treadmill), walk or jog backwards.  This can really challenge your balance at first so take it slowly until you get comfortable (holding on at first is a good idea).  Anything that changes balance will also work your core.  Win-win!  If you want to really step it up, walk backwards on a treadmill that is shut off.  I also like to go backwards on the elliptical for a few minutes of each workout, usually right before the cool down portion of the program.  Another thing I have done is play "Tag" with the kids but I only run backwards.  This keeps the playing field a little more fair for the three year old and I'm sneaking in more exercise.  
• New route.  The beauty of exercising outdoors is the changing scenery so take advantage of it. Try a completely new route that has bigger hills or more hills.   Be sure to tell someone where you're going.  
• Add sprints/interval training.  This might sound like high school PE class hell, but it's not really so bad, I promise.  I like to add 30 second sprints every few minutes of an elliptical workout.  It makes the rest of the program seem really easy and I'm challenging myself.

Of course, sprints can be added to a running or walking routine.  A set amount of time to sprint, as with the above elliptical example, or a set distance to sprint, such as walk one block/run one block works.  Do a little research into interval training if this is of interest.  I don't know much about it but I know that it's kept the same old routine more interesting for me and is touted as a great way to burn fat in a shorter workout time.  I'll have to look into it further.  Another way to add sprints is to go for a family walk and race to the next corner/fire hydrant/dandelion patch, etc.  If it can be done safely, it's also fun to race across the parking lot to the car.  Any little thing to sneak in some extra exercise is a good thing.

• Add weight.  Adding any amount of weight to your regular routine is a great way to challenge yourself and keep your body guessing.  If you don't own hand or ankle weights, don't fret!  Simply holding a regular sized (20 oz. or so) water bottle or canned food works perfectly.  Take a walk with added weight in a backpack or wearing ankle weights does the trick.  Adding weight to a routine that you normally just use body weight for, such as lunges, wall sits and squats or crunches, will really make you feel a difference.  If you aren't interested in bulking up, don't worry.  You can add up to 20 lbs. or so to your routine and not come out of it looking like The Hulk.  Jillian Michaels recommends doing something like this every two weeks to keep your body from adapting to the same workout day after day.  Weight/resistance training is just as crucial to your health as cardio workouts.  It's absolutely not necessary to use weights, either.  Just bearing your own body weight (such as push ups, squats and lunges) is highly effective for building muscle.  Muscle burns more calories and resistance training is ESSENTIAL for bone health.  It is especially recommended for anyone with a history or family history of bone density issues.  bone density article  A really neat experience that you've seen if you watch The Biggest Loser is 'putting the weight back on'.  Once you've lost quite a bit of weight (15 or so pounds or more), try adding the amount of weight that you've lost back on to your body by filling a backpack with weight (bags of sugar or flour work) or giving a piggy back ride to a child who weighs the amount you've lost. It's amazing to feel how much extra weight you were packing around and think of how hard it must have been on your body on a daily basis.  
• Try a video or a class.  As mentioned in previous posts, your local library will have a variety of exercise videos that are available to check out for FREE!  Everything from step workouts and old school aerobics to yoga, Zumba and Tae Bo are available.  Bob Harper of The Biggest Loser also offers all of his videos for $5 each from time to time on his Facebook page.  Try one of his yoga videos and you will NEVER scoff at yoga as 'not really exercise' ever again!  There are so many different resources for exercise classes, as well, with costs varying widely.  Many Senior Centers offer free classes for the 55+ crowd.  Every class imaginable is available at local recreation centers.  If you are trying something more intense like yoga or Cross fit, make sure you are working with a certified instructor to avoid injuries.

In the spirit of "stepping up" routines, let's examine a way to step up your diet a bit:

Excuse time!  I can't afford to eat organic.  It's neither practical nor necessary to eat organic all of the time.  The key is to eat organic as often as possible and when it really counts.  When eating out, it is very unlikely that the food you are served is organic so it makes sense to eat out less.  There are so many advantages to eating out less that go beyond pesticides and genetically modified foods.  Of course eating out less means saving money and most restaurant food has tons of added salt and calories.  Did you know that pretty much all restaurants will add a butter sauce onto cuts of meat to make it look more appetizing?  Be sure to order meat "dry" but that's not what this tip is about so, back on topic!  When trying to figure out what fruits and veggies to buy organic, a good rule of thumb is that if it has a thick skin, husk or rind, it's probably okay to NOT buy organic.  Examples are melons, avocado, citrus and coconut.  Broccoli is naturally unappealing to insects (and some humans!) so it is typically not sprayed with pesticides.  However, tomatoes, berries and sweet peppers are highly attractive to insects and heavily sprayed.  Soy beans are so heavily sprayed and genetically engineered that many people in the health and wellness field recommend avoiding all soy, in all forms, at all costs.  The dirty dozen and clean 15 of produce is a list of foods (click on those words) that tested highest and lowest for pesticide residue after being washed.  These lists are a good resource to keep in mind when shopping for produce.  If you are fortunate enough to live in an area with more than one grocery store, be sure to shop the ads.  I often find that organic produce at Sprouts and Sunflower will be the same price or sometimes even cheaper than its non-organic counterpart.  Of course, if you grow it yourself, you will know exactly what has/hasn't been applied to it.  Growing your own produce is not only gratifying but great exercise!  I LOVE the Square Foot Gardening method for growing a lot of organic produce in a small amount of space.

When talking about organic meat, most experts agree that organic, grass fed beef is worth the switch.  But that stuff is super expensive!  So eat less of it.  Your body simply doesn't need as much meat as the typical American eats.  Your budget and your waistline will thank you for eating meat less often-as little as once or twice per week.  Spaghetti, fajitas, chili, quesadillas, burritos and sandwiches are just a few examples of meals from which my family has eliminated meat and not missed it at all.  I do have many friends who raise their own beef or buy sides of buffalo each year.  This is another great way to go if you have the resources.  There are no buffalo feed lots!  My family has also made the switch to organic chicken and milk.  I have found that chicken thigh meat at Costco is much cheaper than breasts.  Again, eat less of it and it's more affordable.  We are also enjoying the home delivery service of a local dairy at prices that are much less than organic milk in the grocery stores.  Just prioritize what organic you choose to incorporate and do what best fits your situation.  Don't forget about food storage as a way to make eating organic more affordable.  Buy things in bulk when they are a good price or grow your own and get familiar with methods such as freezing or canning to make your supply last longer.

Lose the weight, not your sanity.

I thought it was time for some practical tips on making weight loss livable and maintainable.
Here is a compilation of a few little tips that can add up to a lot of saved calories.

• Thirsty can feel a lot like hungry.  This is why you will often see a tip about drinking a full glass of water and waiting 15 minutes before snacking.  It is a good idea to pause a second and consider how long it's actually been since you've eaten and WHY you want to eat.  If it has been fewer than three or four hours since a meal, is there an emotional reason such as boredom, stress or loneliness?  If so, consider its source (many people will choose to journal at this point about an emotional trigger they have experienced to try and avoid it next time) and see if there is a way to divert your attention to something else:  take a walk, clean, call up a friend, pick up a craft project, do some work or garden.  Removing  yourself can be very helpful. If you are still hungry after this diversion, have a snack.  By the way, we who need to lose weight may not remember or may have never experienced what hunger actually feels like.  I know that sounds crazy.  I very clearly remember a day during my Junior year of college when I was walking home from class and my stomach growled.  It literally stopped me in my tracks.  I was thinking, "What the heck was that?!".  After considering for a second, I realized that my stomach had growled and that I hadn't felt that sensation in YEARS.  So many, in fact, that I didn't know what it was at first!  So get back in touch (or become familiar with for the first time) actual hunger cues.  Stomach growling, feeling shaky or a little lethargic, several hours since you last ate are all clues that it probably is really hunger you are feeling and not a habit or emotional need.  It's still a good idea to try the drink of water first just to be sure and it will help you eat less by filling up that belly a little first!
• Give in to temptation...intelligently.  Just can't say no to the chips, cookies or chocolate?  Decide  how much you will eat and remove it from the package.  Now put away the package or have someone else put it away where you won't find it.  Eating mindlessly from the bag is a sure way to finish it before realizing what you've done.  Along these lines, make sure it's a small portion.  Easier said than done?  Have you ever noticed that the very first chip out of the bag tastes AMAZING?  The second one is pretty good and the rest after that all taste the same?        I  know people who pre-portion snacks as soon as they arrive home from the store.  They buy large bags of things, but measure out the portions with measuring cups or a food scale and bag them individually so it's easy to grab without thinking about how much you can/should have.  Something my husband does after eating sweets is to munch a few baby carrots.  Removing the sweet residue from your teeth and tongue helps keep it from snowballing into an all out binge.  
• "It's not mine."  This tip is the one that has served me the best around candy-centric holidays such as Halloween, Valentine's Day and Easter.  When I visit someone else's house and they have a candy dish sitting out, I often don't know whether it's okay to take something from the dish, so I don't.  I keep this attitude around my kids' goodie buckets.  They definitely don't need all the candy, but I need it much less.  To keep from polishing it off, I tell myself that it's not mine, just like the candy dish at someone else's house.  The kids would be very upset if they found a bunch of their candy missing so it also keeps me out of trouble with them.  
• Keep treats you don't like.  My hubby has been kind enough to limit his in-house treats to things that are of no interest to me:  jelly beans, gummy bears, hard candy, sour candy.  All things that I can easily pass up.  He (and the kids) can indulge as he pleases and it doesn't tempt me one bit.  Now, bring in some chocolate and all bets are off!
• Only the best of the best.  This can be a REALLY tough one to make a habit, especially if you're an indoctrinated member of the 'clean plate club'.  If you take a bite of something, such as a cookie or candy, and it isn't the best __________ you've ever had, don't finish it.  For me, this means that I won't touch chocolate that isn't Hershey's.  To my palate, it's simply the best and the rest just isn't worth the calories because I won't enjoy it as much.  This can be especially helpful around the holidays when everyone you come across is offering goodies.  If you don't like a particular offering, politely decline instead of accepting just to be nice.  If you take a bite of something that doesn't knock your socks off, put it down and walk away.  
• Make indulgences inconvenient.  I try not to keep the treats that I can't control myself with in the house and I generally am too lazy to go out and get something when the urge hits.  This can be really frustrating in moments of desperation but I have found myself reaching for an orange or an apple when I had been seriously jonesing for something sweet.  The urge is typically fulfilled and I feel a lot better about not having polished off an entire huge bag of M & Ms by myself.  
• Allow the family their vices...OUT of the house.  I love ice cream.  I haven't met many people who don't (like that double negative?).  To keep from indulging nightly, I don't keep it in the house.  However, the rest of my family wants their treats, too, so hubby has a standing date with the kids on Monday night to go out for ice cream.  They have become connoisseurs of the various 99¢ cones.  The kids know that they will get their ice cream once a week so they don't ask for it on other days and I get something else that I crave:  an hour at home, alone, with some peace and quiet.  
• Have a standing "bad" food night.  I hesitate to add this tip because it's something that doesn't really help me with my battle against the bulge but it does help my family cope with being a party to my battle.  Pizza is probably the one thing that "dieters" fear the most.  It's typically the first thing that they feel has to go and symbolizes all that is evil about junk food in that doughy, cheesy, greasy goodness.  My family eats every home cooked meal at the dining room table.  Except dinner on Friday night.  Friday is pizza-in-front-of-the-TV-night.  We make a big production of spreading a blanket on the living room floor to 'picnic' with the kids and watch a family friendly movie together.    This has done wonders to curb the "can we have pizza?" whining from the kids.  They simply don't ask for it anymore because they know about Friday nights.  We watch very little TV so this is a BIG deal to them.  I also offer a big container full of chopped veggies and hummus to go with the pizza.  I can have one (or so) slices then fill up on the vegetables and dip.  The kids munch away on the veggies when their pizza is gone and they don't want to miss any of the movie to go upstairs to the kitchen to get more.  Win-win!  Oh yes, keep the rest of the "bad" food out of reach.  That flight of stairs is a pretty good deterrent for mindlessly grabbing one more slice.  But when we get take out and it's in the same room, there is never leftovers because ALL of us just keeping grabbing more.  One side note:  I weigh in on Thursday morning so it's no accident that Friday is pizza-in-front-of-the-TV-night!  (That would make Wednesday fish and giant salad night ;-)
• Dealing with cravings.  I have a personal rule of no junk food before lunch.  This makes the morning a pretty easy binge-free zone for me.  The afternoons and evenings are another matter altogether.  It is very predictable for me to have a serious need for something sweet after lunch.  I have found that having hot tea helps a lot.  Especially in the Winter, it is very comfort food-y.  I can usually get by with something zero calorie like peppermint but sometimes the sweet need is just too much.  Adding a MEASURED amount of sweetener (try different ones like agave nectar or honey to change it up) to a sweeter tea such as Earl Grey or peach is usually enough to take care of that craving for me.  Tea also counts toward hydration needs! A friend suggests chewing sugar free gum to help with cravings.  I go through A LOT of gum ;-)  Brushing your teeth after lunch or supper can help, as well.  It really makes you think twice about messing up that minty freshness.  Popcorn is also a great choice, especially in the evening when the rest of the family is going to town on junk or during a movie at home.  Popcorn is high in fiber so its satiety factor is high, as well as it being okay to mindlessly much away on given a few conditions:  plain air popped popcorn (spice it with calorie free things such as chili powder, dill or anything else you can think of) or 94% fat free microwave popcorn.  If you are using WW, FIVE cups of that stuff is only 3 points plus values!  That's a whole lot of popcorn.  I'm not a big fan of reduced fat foods primarily because of the chemicals that they tend to introduce into your diet and fat, quite simply, is not the enemy.  Fat is a necessary nutrient and is healthy in moderation, as with anything else.  By using the 94% fat free microwave popcorn, you still get the butter and salt flavor without the calories and other bad things (remember all the hoopla about movie theatre butter causing cancer?) and it's pre-portioned.  With that particular type, you can even go for the big bag and don't have to eat only a mini bag worth!  I have been known to bring my own mini bag of popped corn into a movie theatre.  What are big purses for, after all?  
• PMS cravings  When talking with friends, the theme of PMS cravings seems to be a need for fat. Specifically, chocolate and cheese.  I count myself among this group but have found a way of dealing with it.  My friend, Shanna, offers this great tip:  About a week before your period is due, increase the healthy fat in your diet.  Good choices are olive oil and avocado.  This doesn't mean to polish off an entire bag of tortilla chips with a bucket of guacamole.  This means add a few slices of avocado to your usual sandwich or drizzle some olive oil on your fish, pasta, or whatever you like.  As a hard core chocolate craver, I can tell you that this tip really does work.  The first time I tried it was the first time in my life that I didn't need chocolate to the point of being willing to do bodily harm to someone if I didn't get it.  
• Stretching it to the next meal:  I eat breakfast with my kiddos pretty early in the morning.  This can make it feel like a loooong time until lunch some days.  It seems like 10:00 is the magic hour for running on empty.  To make it to lunch without going nuts and enabling lunch to be a little smaller meal than it might otherwise have been, I have found apples to be a lifesaver.  They work in the afternoon, too!  Apples are great because they have lots of crunch, are sweet and have a lot of fiber for filling you up and keeping you that way for a good amount of time.  Another good choice is almonds.  Be careful here because it's very easy to mindlessly empty the container.  Eight almonds should do the trick to tide you over and not be a huge calorie expense.  So count them out then put away the package. 
• Keep after it.  Believe it or not, junk food no longer feels good (and I'm not talking guilt here).  It still tastes good! But once that stuff is out of your system, your body will reject it.  Nothing feels so nasty to me now as a burger and fries.  It's just too much.  Too much grease.  Too much salt.  Too much food.  I also see it immediately on the scale the next day.  I have read that it takes about two days for food to get through your system and arrive on your tush.  Fast food seems to be on the fast track to my belly and bum.  
• Meal plan.  I know this is hard to make time for and a pain to do but it can be very helpful.  It is especially helpful when you don't really feel like cooking and would typically resort to eating out.  If you glance at the meal plan in the morning and know throughout the day that you will be making a particular thing for dinner, then it's easier to stick to that plan and you don't have to stand in front of the panty/fridge and puzzle out what you can make or want to eat.  My family has a dry erase calendar that I use and try to fill out a month at a time.  Doing such an extended period of time means that I only have to make time for it once per month and not once per week.  I definitely don't always stick to it.  It's more like an outline of what we have the ingredients for in the house in that given week.  If something doesn't sound good then I can glance ahead a few days and find something else that does and switch them.  I have friends that use apps and online meal planners.  They also will keep just a few month long meal plans and rotate between them so they aren't starting from scratch each time.  The most important thing about meal planning for me is that it puts me in the driver's seat of my nutrition and not at the mercy of my husband's whims (pizza tonight, nachos tomorrow night, burritos the next night, hot dogs after that...).  It also means that if I get busy, he can glance at the calendar and see what the plan was and get it started himself.  
• Buy and USE a food scale and measuring cups/spoons.  The only way to accurately portion food is to measure it.  "A serving of meat is 3 ounces.  The size of a deck of cards."  Whuck?!  Do you know how often I hold a deck of cards?  Pretty much never.   I don't think I have ever seen a piece of meat that was exactly the thickness of a deck of cards, either.  But I can put a piece of meat or any other food for that matter on a food scale and figure out how much it weighs and how many calories or points that would be.  This is the ONLY way that I can deal with potato chips.  If you read the nutrition information on the bag it will likely tell you that a serving is about 16 chips.  Good luck finding 16 whole chips in a bag.  If you asked me to eyeball one ounce (that's a serving!) of potato chips, I would probably put about three on the plate.  The truth is, one ounce is a pretty reasonable amount of chips (see above about the first one being the best one) and I can't produce that amount without some help.  Read the nutrition labels on your food and use the tools to measure out an actual serving.  You will probably find that your idea of a serving is enormously distorted (big surprise, America!) but you may also find that it is smaller than an actual serving.  I found this with hummus.  A serving is 1/4 cup.  I was (inaccurately, of course) eyeballing the amount of hummus I served myself.  I was pretty happy to find out how much it really is and now I just scoop it into the (leveled, not mounded) 1/4 cup measuring cup and dip straight out of there so I'm not being gipped at all.  However, I wanted to cry the first time I measured a serving of pasta with the food scale.  I definitely wasn't gipping myself there!  Learning to use the tools to see what an actual serving is has been HUGE for me.  This is the thing that I never learned growing up.  Huge amounts of unbalanced food and the clean plate club is the bottom line of my childhood food experience.  In spite of that, I have learned that a human being CAN survive on less food and actually is better off for it.  Speaking of the clean plate club:
• I don't expect you to clean your plate.  Yes, there are people all over the world, even in our own areas, who don't get enough to eat.  However, they will never directly benefit from the specific food on your plate.  That means that you are not directly causing the starvation of the children of the world if you throw away a little bit of food rather than cleaning your plate.  And just think how much your OWN kids will learn from that simple act.   Along these same lines:  Don't finish the pot just to avoid leftovers or avoid pitching the little bit of food that's left.  Save it for lunch or get rid of it.  Throwing away 1/2 cup of a side dish will not shift your cosmic balance of good vs. evil.  

Excuse time!  I have no willpower.  The funny thing is, I bet you actually have tons of willpower that you use everyday.  It took a LOT of willpower not to yell at Girly when she dumped a bowl of cereal all over the wood table on the fancy tablecloth yesterday morning when we were running late.  It took all the willpower I could muster not to tell a soul we were pregnant with The Boy for the first twenty weeks.  It takes a lot of willpower not to tell a friend what you really think of their new haircut and color.  It definitely takes willpower in so many work situations.  It comes down to choices, not willpower.  It's just part of the mental game.  I love the Jillian Michaels podcast where she interviews Bob Harper (3/31/12 Together Again!) and he says that his motto is "It's a game and I'm going to win".  I think that is so applicable here.  Willpower or choices, it's just a word game.  I can choose to be healthy, strong and in control or I can choose to hide behind the excuse that "I have no willpower".  Make no mistake, sometimes I choose chocolate.  Not because I lack willpower but because I'm choosing to live life on my terms.

Beginning Running Tips

I am so excited to see that some friends have decided to start running.  I know that when I first started, I was completely clueless and had a loooong learning curve about some things.  It can't be that difficult since it's just like really fast walking, right?  In an effort to make your start a little less clumsy than mine, I thought a post with tips might be helpful.  I have only been running about one year, so I would LOVE some more tips from friends who run and, especially, those who have been at it longer than me.

I think the biggest thing to consider is safety.  These tips are applicable to any outdoor exercise, not just running.

• Wear sunscreen.  Obvious, maybe but I thought I wasn't getting much exposure since I often run right around sunrise.  My tan lines at the end of last summer proved otherwise.  If you are trying to get some Vitamin D, leave arms bare but ALWAYS have an SPF on your face, ears and hands (most common places to get skin cancer).  I like to use Lubriderm lotion with SPF15.  It's very light feeling, protects very well, and since I use it daily as a moisturizer, I don't have to specifically remember to put on sunscreen.  Younger friends, don't let your age trick you into feeling immune.  I had precancerous spots removed from my face in my early 30s and my hubby had an actual cancerous spot removed in his mid-30s. 
• Tell someone what your route will be and about how long you expect to be gone.  It's also helpful to use the same route or just a few that are favorites.  If you haven't seen recent news reports, ANYTHING can happen, even to very fit people. Micah True was an ultra runner who disappeared on a routine run.  He didn't tell anyone specifically where he would be going and it took four days to find his body after he didn't return.  An extreme case maybe but consider this:  I have a dear friend who has exercised their entire life.  This person is the picture of fitness.  When they were in their early 30s, they were out on a routine run and experienced a mini-stroke. They were completely disoriented and belligerent.  Thankfully, they were not running alone and made it safely to a friend's house where they were able to call for help.  Which brings us to my next tip:
• Carry a cell phone.  Possibly another obvious one but many people don't like to carry anything with them when they exercise.  I have a very small fanny pack that I use to carry my phone, house key and/or car buttons.  I don't notice it at all.  I don't have to worry about anything bouncing out of a pocket and every so often I get to cinch down the fanny pack more and see how much waist I've lost!  The other plus of having a phone along:  One day while running in a neighboring subdivision, I missed my turn and got REALLY lost.  This place was a maze.  I was able to call my husband, who jumped online, and directed me out of there.  One more thing is that I cannot count how many times I have been charged by off-leash dogs (Seriously, people?!).  If I am ever actually bitten, the cell phone will probably be all that gets me home.  
• Carry some type of ID that includes medical information.  The above mentioned fanny pack that I use has a little ID tag attached to it that has room to write a name, address, phone number, emergency contact and medical information on the back.  This could be lifesaving, especially if a chronic condition is involved.  
• LOOK for cars at intersections and driveway entrances.  Keep the volume down on headphones so you can listen, as well.  Electric/hybrid cars and scooters can be VERY quiet.  
• Workout with a buddy  (See above safety story about my friend) I have only run with someone else a handful of times. The times that I did, I ran further than I was typically able to do at that point and the time flew.  It is also good for helping you keep the pace where it should be so you are not too out of breath to talk to one another.  If you aren't able to talk, the exercise has become anaerobic and won't be as effective.  A workout buddy doesn't have to have just two legs.  Bring your dog or borrow a neighbor's.  The dog could probably use the exercise, too.  This is on my wish list for the next running "equipment" I want.  Breeds of dogs to run with article
• Don't run/walk alone after dark.  This may seem obvious, as well, but many people only have time to workout in the evening or very early in the morning.  I don't think this is a tip that's only relevant for city dwellers, either.  Random crime happens in small towns/out in the county, too.  If you have no other choice, be sure to wear bright, reflective clothing and bring the biggest dog.

  General Tips:

• Should I eat before exercising?  Yes, it is a good idea to eat something 30-45 min. (up to two hours) before you exercise.  Pairing a protein and carb is especially good (such as a banana and string cheese or a hard boiled egg and an apple).  I am not fabulous at explaining why it's important but it comes down to making the calorie burn more effective and elongating the after workout burn by giving your body something immediately available from which to get energy and getting it already up and running on burning before you start.  (Jillian Michaels explains this multiple times, and much better than me, in various podcasts-link in right hand column)  It will also keep your blood sugar from dropping too low during the workout causing you to become sluggish and shaky.  WHAT you eat is personal preference but I have found that I have to avoid animal proteins like eggs and meat pre-workout.  It just doesn't sit well in my stomach.  Eating a large amount is also a bad idea. 
• What should I drink?  The obvious answer is water.  Lots of it.  The hour after a workout is the crucial time to hydrate.  Water pre-workout is also important, especially if you workout in the morning.  Drinking a full glass of water as soon as you wake up will help with the dehydration your body is going through after not hydrating all night.  Caffeine in moderation is also helpful pre-workout.  Jillian Michaels recommends up to 180 mg of caffeine per day to enhance performance.  If you aren't a coffee or tea drinker, there are caffeine supplements available in pill form.  I have really noticed a difference in my ability to sustain a run, that is not psychological, when I don't have coffee.  Unless you are running/biking extreme distances, it is probably not necessary to drink any type of electrolyte replacement.  You definitely want to avoid Gatorade type drinks that are loaded with sugar.  A good alternative is coconut water because it is sugar free, organic and actually good for you.  
• Should I bring water when I exercise?  This is a personal preference issue.  If you are running more than about an hour, it's probably a good idea to bring some.  I DON'T because I am rarely gone long enough to really NEED it (though I drink plenty before going). It also gives me stomach cramps to drink water during exercise and every single drop that I drink immediately multiplies tenfold in my bladder, creating a whole other problem.  If you do need/want to pack water, a fanny pack or belt that has pouches for water bottles is a good idea.  Besides, the added weight you're carrying will burn more calories, right?
• Warm up and cool down  Each run should begin with a five minute brisk walk to warm up and end with a five minute brisk walk to cool down, followed by stretching.  
• Should I stretch?  Yes, stretch AFTER a workout.  Most research agrees that stretching before a workout is unnecessary and potentially harmful.  I started out stretching before AND after.  Once I did a little homework on the subject, I stopped stretching before and noticed no adverse effects.    
• GO before you go  For some reason, exercise seems to get ALL body fluids moving (fight or flight reaction?).  So make sure you visit the bathroom before heading out.  Honestly, I probably visit there four or five times before just to be sure.  It's also a good idea to have a public restroom or appropriate bush along the route just in case.  
• Strategically place a kleenex  This is a TMI tip.  Sports bras are designed to hold everything very tightly and together.  This can create a real problem with (acne) breakouts.  To combat this, I have found it to be extremely helpful to fold up a kleenex and stuff it in my cleavage.  The benefits are twofold:  It absorbs the sweat that accumulates there to prevent breakouts and when I am finishing up a run and my nose starts running like crazy (see above tip about ALL body fluids moving), I have a kleenex handy to take care of business.  Voila!
• Should I buy special clothing/gear?  You can easily spend $100+ on running shoes but if you're just getting started, why would you?  Honestly, I have bought all three pair of my running shoes at Kohls (30% off!).  Some people would tell you that you should go into a specialty store and have your gait evaluated and be properly fitted.  I don't think I run enough to go to that extreme and I have not had a single injury since I began running.  What about those barefoot toe shoes?  I have never tried them and everything that I have heard about them says no.  There is a small article in O Magazine this month on them that weighs both sides (May 2012, page 146).  To each their own.  What about a special sports bra?  Again, I have just bought cheapies at Wal-Mart and Kohls and, trust me, I have PLENTY to keep contained.  Try them on and bounce around the dressing room a bit.  It won't take much for you to decide whether it will do the trick or not.  An aside:  The "girls" will probably ache at first.  No worse than PMS and should subside after a day or so (until you go again!).  This gets better with time.  It's just a whole lot of gravity affecting a whole lot of tissue.  Should I buy special pants/shirts/jackets?  98% of my exercise gear (bras excepted) has come from Goodwill.  I have been changing sizes too frequently to make it worthwhile to invest in clothing.  I look for shorts that are more snug because you don't want to be constantly pulling them down from creeping up in various places.  I especially like athletic capris because they can be worn in many different weather conditions and as everyday clothing.  A drawstring is helpful to keep from having to constantly pull them up.  Shirts with varying lengths of sleeves are good, especially when layering (tanks, short sleeves and long sleeves).  I prefer a high cotton content for its breathability.  I do have a few long sleeved shirts that are not cotton and they are like a sauna.  I don't like them a whole lot and reserve them for really cold days.  A zippered jacket is helpful for varied degrees of layering.  It can be unzipped a little bit, a lot or all the way depending on how much air you need.  
• Don't buy fancy, expensive headphones  I have gone through about 4 pair of headphones in the last year.  Unfortunately, one pair was expensive and belonged to my husband.  Oops!  Stuff happens.  The wires get stretched out, they just quit working or, most nasty of all:  when you exercise and your body heats up, your ear wax melts and runs into the headphones causing them to clog up and stop working.  Sorry, hubby!  If you do use them, KEEP THE VOLUME MODERATE!  It really can cause hearing loss but you also need to be able to hear traffic and other people who are passing you (or charging dogs!).  
• If you are trying to lose weight  You should know that running builds a lot of muscle while burning a lot of fat so you may not see the scale budge much at times, especially if you are increasing the frequency or distance of your runs.  This is why it's important to track measurements along with weight so you will still see the progress you are making even if the pounds aren't showing it.  Intense exercise can also make you REALLY hungry.  Be careful about satisfying that increased need with high quality foods.  I made the mistake of thinking that running would make the weight "melt" off.  Because of the muscle building and the increased appetite, that hasn't been the case.  But I have been very happy with the muscle tone it has given me, as well as an overall "strong" feeling.  It's definitely worth it.  
• How often is enough?  I think this is another personal preference thing.  You have to find what works for you.  This is what I currently do in a typical week:  Sunday Run long distance and do an arm, leg or ab routine.  Right now that's 5.5 miles (and increasing incrementally) because I'm getting ready for a 10K.  Monday Run shorter "maintenance" distance of 3 miles and an arm, leg or ab routine.  Tuesday Elliptical for 45 min. and an arm, leg or ab routine.  Wednesday Run "maintenance" distance and arm, leg or ab routine.  Thursday Yoga DVD at night if my injured shoulder can handle it.  If not, it's a day OFF.  Friday  Elliptical for 45 min. and an arm, leg or ab routine.  Saturday OFF  My arm, leg and ab routine just rotate so they happen on a different day each time.  I try not to run two days in a row because my joints talk to me if I do too much. Though I have found that I can do Sunday and Monday consecutively if one of them is a much shorter run.  The long distances do get to my lower back and sometimes my hips and knees a bit.  This is a lot of activity and possibly much more than is necessary for most people, even trying to lose weight; but remember the pizza, beer and chocolate.   This is what I have to do to balance it and even stay ahead of it.    

Now, how do you actually get started running? 

I started running somewhat by accident.  WW was having a 5K challenge where you could earn a little charm for completing it.  Most people were walking and, since I could already walk that distance, I thought I'd give running it a try.  This was to be a ONE TIME deal.  Period.  Well, you know how that turned out!  They included a plan for working up to that distance for walkers and runners.  The plan was suspiciously similar to Couch to 5K, which is a great starting place for everyone. (Those little blue  words are a link to the actual plan!  Just click on it.)  The single biggest mistake that I made when starting to run was going too fast.  I thought that run = sprint.  By the time I was supposed to be running steady for 10 minutes, I was totally DYING and this plan wanted me to work up to 30 minutes!  There was no way.  I was burning out FAST.  My perception of running for fun being like a stint in a mental hospital as a spa getaway was quickly solidifying.  So I stepped back a bit and did some research online.  This is where I found out that running = JOGGING and sprint = sprint.  The proper speed is the one where you can still carry on a conversation while running.  If you can't talk, you're going too fast and need to slow down.  The proper speed truly is just faster than a quick walk.  That is maintainable.  If you are at all interested, do check out  Couch to 5K.  It is a great plan that really eases you into it.  It begins with walking for 5 min/jogging for 2 min and SLOWLY builds from there to a 5K (3.11 miles) over a nine week period.  Signing up for a race will keep you motivated and they are happening all over the place year round.  (A "Turkey Trot" is a 5K run on Thanksgiving morning!)  As a side note, it took about a year for me to get the whole "runner's high" thing.  I thought it was a bunch of hooey.  Now I know.  Good luck and happy running!  

I have added some helpful links in the sidebar to the right. ----->   I will try to add to it, so check back. **Notice Jillian Michaels' podcast link!**

You can also search the blog, subscribe to it by e-mail and recommend it to friends through Google.  (Let me know if this works out okay.)

Great Expectations

As I have mentioned before, I entered this little adventure with the mind set that I would lose all of my weight and be at my goal in one year.  This is what my weight chart would look like:

This is the reality (actual screen shot):

Not quite the same.  I am totally okay with that.  I will explain why in a minute.  First, I would like to point out a few things about my real weight chart:  1. Yes, I really did start out well above 220 lbs.  Not a great thing on my 5'5" frame.  Very few people know that but, hey, we're being completely transparent here.  2.  Notice the significant (4-5 lbs) weight gain from our two major vacations this year. Now notice how it immediately dropped more than I had gained.  That's the ugly side of travel.  Typically lots of eating out = high sodium food (water retention) + constipation = lots of weight gained.  But when that is coupled with a trip like Vegas or Disney where there is TONS of walking, it at least evens out in the end.  3.  Notice the chaos that entered into my weight loss life between those two vacations.  After the Vegas vacation, I hit my 10% loss goal and was cruising along at a pretty steady clip until I decided that I had the program nailed and didn't need to track my food and exercise.   Mmm hmm...silly girl.  4.  The holidays.  Worst time of year to try to lose weight, right?  So many people throw in the towel at this point and decide they will recommit January 1.  As you can see, I held my own (at least not gaining) until just after Christmas where I had a pretty good sized gain but got back on track soon after.  A little blip surrounding my son's birthday (pizza, ice cream and TWO cakes worth of left overs!) then I was pretty well back on track.

So why am I totally okay with this chart that looks like a cross section of the ocean floor?  Because of the things that I asked you to notice above and a few more.  We went on vacation and I ate just enough like I was on vacation to be happy.  I had one of those Mickey Mouse shaped ice creams every single one of the four days we spent at Disneyland, thank you very much! I'm okay with it because I chose to stick it out through the holidays and, even though I didn't meet my goal of continuing to lose, at least I didn't quit!  I'm okay with it because I ate pizza, ice cream and cake at my kids' birthday parties.  Most important of all:  I'm okay with it because I eat pizza with my family every Friday night.  I have an insatiable need for chocolate that I fulfill pretty much every single day and not always in moderation.  I drink beer.  I did not reach my goal weight in 52 weeks BUT I have lost 53 lbs. in about 54 weeks and I have not felt deprived one single minute of it.  (Okay, that's a lie.  The six weeks that I spent completely wheat free I felt pretty darn deprived.)  People like to say, "It's not a diet, it's a lifestyle change".  Personally, I STRONGLY DISLIKE that phrase.  Semantics.  To me, it's more accurate to say that I have finally learned how to eat; just 36 years later than it should have happened.  That's one heck of a learning curve!

There is a woman who attends the same WW meeting that I attend.  I'll call her "Sally". 

"Sally" rarely misses a meeting.  This has helped "Sally" be a pretty successful WW member.  Check out "Sally's" weight chart:

Look familiar?  This is why I don't care too much for "Sally".  "Sally" has accomplished exactly what I set out to do but in less time.  One detail of which "Sally" likes to remind us all is that she has accomplished this amazing feat WITHOUT exercise.  (Insert curse word)  See, the thing is, "Sally" has bone spurs and CAN'T exercise.  This is why I DON'T envy "Sally" in spite of this being a huge rant about all the reasons why I DO envy her:  "Sally" never 'cheats'.  "Sally" doesn't eat pizza.  "Sally" doesn't eat chocolate.  "Sally" doesn't drink beer.  "Sally" can't do these things that I consider essential to life because, if she does, she'll gain the weight back.  "Sally"has to live this way for the rest of her life (or at least as long as she wants to stay thin).  Personally, I wouldn't consider that living  at all.  I would call that a DIET.  But "Sally" is doing what she has to do to make it work for her and seems to be okay with it.  And work it has.  The point of this little moment is that every "weight loss journey" is as different as the person experiencing it.  Very importantly, it may not look EXACTLY how you envision it and, at some point, you will have to decide whether that is okay with you or whether it's reason enough to quit.  If you think it's reason to quit, it's time to pull out some old pictures. It's time to check out that measurement tracking chart you've been keeping.  It's time to pull out your journal and revisit all of those reasons to begin your own journey that you wrote down after reading my blog post, Why Bother?  In short, just because it doesn't fit your ideal picture of how you want it to go doesn't mean that it's not worth continuing.  You and your health are worth continuing.  NO looking back.  




Excuse:  It's too hot/cold/windy/snowy to exercise today  Yesterday, it was an amazing 84º April day.  Today is forecast to be 47º with wind gusts up to 40 MPH. Today is a running day for me.  Forty degree temperature drop and strong wind sound like a perfect reason to me to skip it.  I ran anyway.  I ran because my girly had preschool this morning and it is one of only two kid-free mornings that I have to run.  If I didn't do it today, there is not tomorrow to make up for it.  One thing about weather excuses:  Once you actually get outside and get moving, it's rarely as bad as it seemed it was going to be.  And what if it is just as bad or worse?  You cut it short or you take it inside and do something else.  So what?  At least you tried.  The reality of this particular experience for me was that the warm day run was much more unpleasant.  It's only April and I'm used to running when it's cool or cold out.  Yesterday's run in 57º or so was a shock to my system.  Yes, it was beautiful but I was sweating WAY more than usual so I got much more dry than I should have and I don't carry water.  I ended up having to run past home, hurry in and grab some water, then go back out to finish.  Yuck.  
Here are my tips for dealing with exercising outdoors in adverse weather conditions:  


Too cold:  Once you are out and moving, you are very likely to end up comfortably warm or possibly a little hot if you are running.  The key parts that I need to cover are ears and hands.  They never seem to be warm enough.  I wear a regular 'ol winter ear band that's essentially a hat with the top cut off (very clumsy description, I know, but I have no idea what they are called!).  I have overheated very quickly wearing hats so these work well for me when running.  Walkers can probably do a warm hat.  I buy the 50¢ per pair stretchy little gloves.  They are just warm enough, block wind, absorb the sweat and snot that I wipe on them (and can go in the washer after that!) and I can ball them up in my hand to carry them if I need to take them off.  It is also no major loss when my fingers poke through the ends and I have to pitch them.  Layering clothes is very helpful (tee shirt, polar fleece and jacket, etc.) on your upper body.  I find capris to be plenty on my legs for running.  Walkers would probably want heavier and longer pants.  I really enjoy running when it's cold out.  It can be very invigorating.  However, I have found that below about 21º, especially with wind, just doesn't feel safe anymore.  I like all ten of my toes. 


Snow on the ground:  Assuming that it's been on the ground a few hours and stopped accumulating, run/walk in neighborhoods.  Homeowners usually get their sidewalks cleared before the city does (they seem to clear bike paths last).  I have run with a product called Snowtrax on my shoes to help with traction on snow and ice.  While it does provide great traction, I found the uneven surface of packed snow/ice to be uncomfortable and like I was begging for an injury to happen.  Running on snow is also a lot like running on sand:  A LOT of extra work.  Walking on snow and ice with the Snowtrax would probably feel just fine.  


Too hot:  Go early in the morning just before the sun is really up-just light enough to be safe but home before the sun is very far above the tree line.  Be sure to wear a light/bright color at this time of day as visibility will be diminished.  Another option is walking/running indoors.  Some schools or rec centers may have indoor tracks or gyms that are open to the public.  Malls are also a great place to walk and often have special hours just for walkers prior to the stores opening (saves you $$ if they're closed!)  If you live in a humid climate, be sure to check the news before heading out.  Reports of people dropping dead because of the heat index is a REASON not to exercise outside NOT an EXCUSE!


Too windy:  SKIP IT!  Just kidding!  Being outdoors in the wind can be pretty miserable.  Extreme gusts are probably not safe.  You don't really want a plastic trash can upside the head!  Moderate wind can be somewhat avoided by checking what direction the wind is coming from and planning your route so that you will be on the side of the street to have houses block most of it.  Other than that, I don't have much to offer.  Obviously, wind is unpredictable.  Once you plan your route to have it blocked, it will probably change direction.  Just grin and bear it and hope it's at your back most of the way.  


The bottom line is that if you wait for your idea of perfect weather to get outside and burn some calories, will you ever leave the house?


If you have tips of your own to contribute PLEASE post them in the comments or on my Facebook comment section linking this post.  


If you haven't figured it out by now, I am obsessed with Jillian Michaels' podcasts.  I listen to them over and over while waiting for the next new one to come out.  During a run today, I re-listened to an old one that I wanted to share here.  This podcast focuses on food switches that are a super easy way to make better choices.  Which is better:  brown rice or wild rice?  Listen to find out!  By the way, to download and listen to these, you don't have to own an Apple, Mac or i anything.  Just create an apple ID and password, and you can download it to any computer and listen to it on any computer or device.