Stay and succeed

WW 10% keychain with
25 lb and 16 meeting charms!

Weigh in:  Saturday, 4/30/11 - 217.6 - 1.6 lbs lost, 32.6 lbs total

Good loss this week!  I'm still on schedule for -35 lbs by June.  And I received my 'Stay and Succeed' keychain charm for attending 16 meetings!

Big test of my Weight Watcher ability looming, though.  I'm going to Chandler, AZ to visit my boyfriend, leaving on Wednesday, and will be gone for nearly 2 weeks!  I notoriously gain weight while traveling.  My aim is to maintain my current weight, and if I lose I'll be ecstatic.

Challenges include:

- Lots of yummy restaurants we don't have in Indy
- Exercise equipment in his parents room, so I don't really have access
- Desert heat at nearly 100 by this time of year, making outside workouts brutal during most hours

I'm gonna have to get workouts in early in the morning or a while after the sun goes down.  And I'll probably spend a fair bit on groceries so I can have a stock of healthy snacks at his house.

I still plan on attending WW meetings while out of town, since I have the monthly pass and there are multiple meetings really closeby.  Must remain accountable!

Zzzzz

I am dog tired, so I'll make this short.

Wednesday, 4/27/11 - PALA 10k plan, Day 6 - 2.61 miles in 40:00 (15:18 pace) - incline work

Friday, 4/29/11 - PALA 10k plan, Day 7 - 7.5 miles in 02:10:05 (17:20 pace)

Today was meant to be a crosstraining day.  I ended up putting on a long movie, jogging about 10 minutes and just walking the rest of the time, none of which is considered crosstraining.  Meh, oh well. 

It was over 12k total, so I think it's safe to say I could finish a 10k race without falling over...though maybe not without being swept, heh.

Weigh in tomorrow morning, I hope that really long walk will do me some good on the scale!

Cupcakes! NOM NOM NOM

There's a great way to make boxed cake mix into a lower calorie treat - omit all add-ins listed on the box (oil, eggs, butter, etc), and just add a can of diet soda. 

Yes, seriously. 

I did this with red velvet cake mix and Diet Cherry Dr. Pepper and it was delicious.  They don't rise quite as well as the normal preparation, but you can add a couple eggwhites to aid that if you wish.

I used fat free Cool Whip as frosting (0 PointsPlus for 2 Tbsp). 

Each cupcake (1 box makes 24) came out to be 2 PointsPlus, or 5 PP for 2 cupcakes. 

***Keep in mind that Weight Watcher math is not like real math.  2 servings does not always simply equal double the points, it could be more, or - on rare occassions - less than double the PP value for 1 serving.    Basically, either use the multiply function on your WW calculator, -OR- you must multiply the nutritional info by the number of servings you're eating and *then* figure the points.  Clear as mud, eh?

Getting back to cake...there are many combinations you can try, just remember that it's probably best to keep likes together - ie: dark soda with dark cake.  Here are just a few examples:

devil's food + Diet Coke
yellow cake + Diet Sunkist
white cake + Diet Sprite

For the record, I don't recommend red velvet cake mix.  The mess factor is great, and your fingers WILL turn red if you get the mix on them...or if you eat the cupcake with your hand, for that matter.

There are a couple other lower-calorie cake mix options that I have read about but haven't tried personally yet:

angel food + can of sugarfree or lite pie filling
angel food + can of crushed pineapple
spice cake + can of pumpkin

Happy Baking!

***Credit to Lyndsay and Melissa over at Curvy & Calorie Conscious for reminding me to write about this.

Still playing catch-up

I left off at my last weigh-in, which was Saturday morning.

That afternoon was more 10k training.

Saturday, 4/23/11 - PALA 10k plan, Day 4 - 3.94 miles in 60:00 (15:14 pace) - 10 min walk @ 3.4mph, 35 min jog @ 4.2, 10 min walk again, followed by 4x100m strides @ 5.0

35 minutes!  My longest jog ever!  I'll be saying that a lot in the coming weeks if I stick to this training plan.  That's almost 2 1/2 miles.  Getting closer to 5k distance.
As for the strides, those are defined as running strong and relaxed for a short distance.  Not sprinting, but faster than you'd run on long distances.  The plan says to jog for 30 seconds in between each 100m, but I chose to walk at my normal pace instead, since jogging isn't exactly easy for me and I was tired!
I also spent some time on Saturday afternoon potting tomato plants, peppers, and various herbs.  The combination of bending over repeatedly to do this and running 2 days in a row had my hamstrings pretty upset with me!


Sunday, 4/24/11 - Zumba+Abs class, 1 hr

My first time at Zumba!  It was fun, but definitely no joke when you're as out of shape as I am.  I was absolutely drenched by the end of it.  A fair portion of the dance moves involve squatting in some capacity, and I was definitely feeling it since my hammies were already hurting from the day before.  Once we cooled down from the dancing we did a short ab workout on the floor...thinking I may need to get a yoga mat now because I don't really like the idea of using the gym mats - yuck.  I plan on going back next Sunday;  class is $5 at the Gold's Gym by my house, and I don't have to be a member to attend!  Yippee!


Monday, 4/25/11 - PALA 10k plan, Day 5 - 2 miles in 30:00 (15:00 pace) - 5 min warmup/cooldown walks @ 3.4, 20 min jog @ 4.3

It took some willpower to get this one done.  First of all, I had the brilliant idea of not eating anything before working out that day.  I don't know how some folks can work out first thing in the morning without putting anything in their bellies.   I feel like I can't put forth as much effort because I have no energy!  My ideal food+workout combination is to eat something kind of light and then wait an hour or two to do cardio.
Second, Zumba seriously kicked my ass the day before, without me even knowing it.  My entire lower back and my shoulders were screaming when I got out of bed!  I understand the back - lots of hip wiggling while dancing causes all those muscles around the waist to work.  But why the heck did my shoulders hurt?  Soooo out of shape.  Add to that my still-sore hamstrings and it was definitely a treadmill session where the whole time I stared at the clock, wishing to be done.


And so ends the catching up! 

No cardio today - I've done 4 days in a row!  I may pick up my dumbbells and do some arm work later, not sure yet.

My daily scale-jumping is starting to wear on my nerves.  After doing so poorly last week, but staying at essentially the same weight, I've cracked down and have been tracking everything now.  But I'm halfway through my week and I'm heavier than at weigh-in!  Grrrrr...

I'll leave you with a pic of today's lunch:  1/2 teriyaki-marinated grilled chicken breast, grilled veggies (grape tomatoes, red onion, red & green bell pepper, mushroom) & pineapple, and 1/2 cup of chicken-flavored Rice-a-Roni.  This was leftover from dinner this weekend.  So yummy, and only 8 PointsPlus for this giant plate!

Last week

I keep meaning to update, and then inevitably something distracts me and I forget.  So it's been over a week.  Whoopsies!  I'll put last week's workouts and weigh in on this post, and then make a new one for this week.


I didn't work out at all for nearly 2 weeks.  No excuse is good enough, but I was sick and then had that really stressful week and just couldn't get motivated.  This first day back to it was rough!

Monday, 4/18/11 - PALA 10k plan, Day 1 - 2 miles in 30:06 (15:03 pace) - 5 min warmup/cooldown walks, 20 min jog

I've started a new running training plan for 10k distance.  I'm really thinking about doing a half marathon sometime in the next year, so I need to up my distance.  10k just seemed like the next logical step.  I still can't quite jog an entire 5k yet, but I'm getting there!  The training program I'm using is from Active Trainer in conjunction with the President's Fitness Challenge/Presidential Active Lifestyle Award, and is available here.  It's free to use, you just have to make an account.  It suggests 4 days a week of activity, some of which are designated as cross-training.


Wednesday, 4/20/11 - PALA 10k plan, Day 2 - 2 miles in 40:00 (16:00 pace) - set treadmill for rolling inclines between 3-5%

This day was tough because the treadmill was on a constant incline; I slowed to a walk a few times.  The 10k plan specifies on which days you should do a hilly course.  I wish there was a way to have the treadmill do a downhill slope and not just uphill, heh.


Friday, 4/22/11 - PALA 10k plan, Day 3 - 2.68 miles in 40:00 (14:55 pace) - 5 min warmup/cooldown walks @ 3.4mph, 30 min jog @ 4.2

This was the first time I've ever jogged for half an hour straight!  That's over 2 miles!  I was one of those kids in gym class who walked the mile when we had to do it...and now, even being nearly 60 pounds overweight, I can jog for 2 miles!  Woot!


Now on to the weigh in.  I will say, this week was not good food-wise.  I did get back on the wagon as far as exercise goes, but I barely tracked anything I ate, and my water intake and fruit/veg were not on par.  With that, and the fact that I lost nearly 6 lbs the week before, I was fully prepared to gain a bit...

Weigh in:  Saturday, 4/23/11 - 219.2 - 0.2 lbs lost, 31 lbs total

...But somehow I didn't!  I don't know if I'd refer to this as 'losing', more maintaining, but I am 100% okay with that.

I'll catch up from Saturday afternoon until now later today! :)

What the heck?

So...you know how I was thinking I'd gain this week because I wasn't tracking, and wasn't eating my fruit and veg, and wasn't working out at all?

I shouldn't have worried, at least not about that...

Weigh in:  Saturday, 4/16/11 - 219.4 - 5.6 lbs lost, 30.8 lbs total

This comes from having no appetite and eating very sporadically.  I do not by any means recommend this as a weight loss method.  I have now lost over 30 pounds and I'm not even happy about it, because I know I didn't do it right this week.

They cheered for me at the meeting when it was announced, but I basically explained that I am fully expecting a gain next week, because I was not on plan at all.  Losing almost 6 pounds in a week is not the healthiest thing to do under any circumstances, and ever moreso when you are not eating right and not working out at all.

I feel like a fraud.  Boo.

Terrible week

The worst of my sickness reared its head at the end of last week, and carried me into Monday. 

Then Monday and Tuesday were just absolutely wretched and stressful. 

I say all this as (poor) explanation of why I haven't worked out in nearly a week, and haven't been getting in my healthy checks on Weight Watchers - not nearly enough fruit and veg. 

I got on the scale this morning and it's telling me I haven't really done myself any damage weight-wise yet, but honestly I will be completely unsurprised if I have a gain at weigh-in on Saturday.  Gonna try my hardest to stay on track for the next three days.

Party time!

I'm still sick, but it's party time anyway, because...*drumroll*...I've lost 10% of my starting weight!!!

Weigh in:  Saturday, 4/9/11 - 225.2 - 1.2 lbs lost, 25.2 lbs total

I got a mani-pedi today in celebration, in a lovely pinup-esque cherry red. I also ordered myself a new dress and accessories. Rewards are important!  And let us not forget the all-important snazzy WW keychain!

My leader likes to point out how the keychain looks like
the number 10 whenever someone gets one.

10% lighter, and my BMI has gone down 4 points from 38 to 34!  38 - That's not just obese, that's very nearly morbidly obese.  The scariest part about it is I just never felt that large. 

I'm following the 5% WW idea and setting my next goal for 15% of my starting weight lost, which will put me at 212.7.  I have another reason for setting my goal there:  The last time I seriously committed to weight loss was before a trip to Cancun in July 2009.  That time around, my lowest weight was 212.8 before I started the alarmingly fast rise back to the 250's.  Once I get past that previous low, I will be the lightest I've been in at least 4 years.

My progress, and my next goal!

I set another mini-goal a few posts back to lose a total of 35 pounds by June 1 (which would put me at 215.2)!  I'm beginning to look at that as a bit of craziness on my part, as I set it with the assumption that I'd stay on my current pattern and keep losing 5 lbs every 3 weeks.  Make it work, Dana!

Under the weather

Giant Plush Microbe - Common Cold
Available at thinkgeek.com

I think I'm getting a cold.  Boooooo.  Woke up with a sore throat, headache, and nose was slightly stuffy.  Just had some Theraflu and am relaxing on Grandma's couch right now.  The last cold I got in December wasn't very bad as colds go, and I was taking Theraflu every day, so hopefully I can knock it out the same way this time.

Still planning to do my C25K Week 6 Day 3 run this evening - 25 minutes straight of jogging.  Can I do it?!  I hope so, but we'll see.

Here's the past couple days:
Tuesday, 4/5/11 - walk/jog (treadmill, C25K Week 6 Day 2) - 2.1 miles in 31 min (14:47 pace)
Wednesday, 4/6/11 - stationary bike - 5.5 miles in 31 min

I'm not intentionally doing 31 minutes, it just keeps happening that way!  Tuesday's run was tough, but I did 10 minutes at 4.5 mph, which is a big deal for me.

Also went out to eat for my birthday on Tuesday and went waaaay over my daily points allowance.  I'm hoping it doesn't hurt me at Saturday's weigh in since I am only 1 lb away from my 10%.  It *shouldn't* since I'm nowhere near going over my weeklies, but I don't really use them normally. 

Now to lay down, chill out, and battle my illness!

They say it's your birthday...

See the arrow. 
ARGHHH!!

Yes, today is my birthday!  Not really a big deal in my family now that I'm grown, and they spent way too much spoiling me when I was little.  I did get a new sundress and 'Firefly' on DVD from my boyfriend, both of which I am beyond excited about!  (If you weren't already aware - "My food is problematic" is a direct quote from the Firefly episode 'The Message.') 

The dress fits, but the material is clingy, so I'm going to have to find some device to rid my belly of visible flab before I wear it!  See terrible quality photo at left (sorry, my camera is really bad.)  The high-waisted shaper shorts I have aren't heavy duty enough to combat the chub around my belly button.  Not attractive!  I *will* be wearing it sometime in the near future, though!

Guess I need to catch up a bit on my workout log.  I got lazy on Friday and Saturday...used my knee as an excuse.  It actually seems to be okay - movement is painless, but it's tender when I touch it.  Still sort of taking it easy until it doesn't feel bruised upon poking.

Sunday, 4/3/11 - walk/jog (treadmill C25K, Week 6 Day 1) - 2.1 miles in 32 mins (15:14 pace)

Monday, 4/4/11 - exercise video - 30 min

Did Last Chance Workout again last night, using all the low-impact modifications just in case.  I'm already feeling a bit sore in my abs and arms, so by tonight or tomorrow morning I'm going to be pretty stiff.  I take it as an indication of a job well done!

Love my meetings, and birthday lunch!

I may feel differently if the scale starts to go the wrong way, but I consider weekly WW meetings my "me time."  It's great to know there are all these other folks struggling with the same issues, sharing ideas and celebrating each other's successes.

After 11 weeks on program, I am oh-so-close to being rid of 10% of my starting weight.  1 more pound to lose and then I get my snazzy WW keychain! 

Weigh in:  Saturday, 4/2/11 - 226.2 - 2 lbs lost, 24 lbs total

Mom took me out for lunch today since my birthday is on Tuesday.  We went downtown to TGI Friday's, which was fun.  We usually stay pretty close to home to go out to eat, and rarely venture into downtown Indy, so the little change was nice.  Went a little overboard on ordering food, and brought most of mine home.  We got nachos as an appetizer, and I ordered the Santa Fe Chopped Salad, which was *gigantic*.  I probably only ate a quarter of it.  I also got some Green Bean Fries, because those are my absolute favorite things there, and hey, it's my birthday!  So most of my salad and half my green beans are now in the fridge, and will make another meal...or two...or three - it's a lot of food!

Friday's is one of those shady restaurants that doesn't post their nutritional info online, so I used livestrong's website to estimate point values.  My lunch came out to about 19 points as best as I could figure.  I barely use my weekly point allowance ever, so even if I'm low on my estimate it shouldn't really cause a problem.  It may not always seem like I'm working the plan, but I think I do pretty well! 

This week's workouts

Monday, 3/28/11 - walk/jog (treadmill, C25K Week 5 Day 1) - 1.85 miles in 30 min (16:12 pace)
Tuesday, 3/29/11 - stationary bike - 5.6 miles in 30 min
Wednesday, 3/30/11 - walk/jog (treadmill, W5D2) - 1.92 miles in 30 min (15:37 pace)
Thursday, 3/31/11 - walk/jog (treadmill, W5D3) - 1.98 miles in 30 min (15:09 pace)

Increase in pace for every run this week!  Nearly at 15 minute miles and that's with some walking thrown in, so I'm doing pretty well I think.  I've been jogging at 4.3mph as opposed to my previous 4.0.

Thursday's workout - I ran for 20 minutes straight, which came out to roughly 1.4 miles.  Definitely got hot and sweaty, but "I can't do this" didn't even enter my mind...I was very proud of myself!  Pace will drop back down a little next week, because C25K goes back to intervals again for the beginning of Week 6.

I've put myself on injured reserve today, because I got a pretty bad medial knee pain last night when I was stretching after running.  I put some ice on it, and am currently icing it again.  Movement is fine right now, and it doesn't hurt to walk on, but it is a little swollen and tender to touch.  I had myself scheduled to do Last Chance Workout tonight before weigh-in, but that's fairly high impact and I think caution is better. 

I thought about getting on the stationary bike instead and just could not get the motivation going - it's my least favorite of the 3 forms of cardio I've been doing. 

Gonna try for a jog tomorrow and see how it goes.  I'll probably modify my stretch a little bit so I don't over-flex my knee, since that's what seemed to bring on the ouchies last night.  Weigh in tomorrow morning, nighty-night friends!