Sick

I did myself some real damaged yesterday. I got so burnt that today I had low blood pressure that I almost fainted. I ended up having to spend the whole day in bed. Every time I stood up I felt dizzy.

Motivational Quotes

These are the quotes that I am considering for my motivational quote. I am going to let them percolate over the day and then decide.

Shin Splints Again

I am back with really sore shin splints. I've been taking it easy all week. Not done any high impact. Today I went for a ramble. And I mean ramble. I took my camera (pictures to follow tomorrow I think). I stopped. I didn't walk fast. Now my shins are killing me. This is so unfair. I need to be able to run this summer for exercise since I don't have the same access to a gym. This is killing me. How am I supposed to keep up my weight loss if I can't exercise. I don't want to stall. I want to keep going. I am really dreading weigh in this week. My calories have been in range but towards the higher end all week. It is really worrying me. *sigh* one step at a time.

Swimming

I went swimming for the first time today in absolutely ages. I managed to swim for 40 minutes and could probably have gone for longer but the pool was closing. Once I entered my time into the fitness tracker and saw how many calories I had burned I was floored. I will definitely be swimming in the fall. My legs are cramping a bit now but it is the good kinda cramping. I feel great!

Starting To Fit Into My Clothes Again

I've already said that I now fit into the dress to the wedding and today I was trying on some of my clothes that I wore before I became fat. They are slowly starting to fit. A pair of trousers that were comfy back when I worked but that didn't fit at all in October and loose around the thighs and moving towards comfy in the waist. This is a real confidence booster for me. I also tried on my real skinny jeans (I almost gave them to my sister last fall. I am in no where able to button them yet but they do fit around the thighs. Really moving in the right direction.

Didn't have a great food day today but staid in limits so...try again tomorrow.

Sleepy

Not had a great day today after a good day yesterday. Weather is depressing and my essay is starting to stress me out again. I was really tired and ended up taking a nap in the afternoon. I still have my video to do today. Just going to finish my herbal tea and then do them and then bed. *sigh* I have to do yoga tomorrow. I wanted to go swimming but without a car...I hate not having a car.

Shopping

I went out and bought a swimming suit today. It isn't terribly stylish but it will keep me going until I loose the rest of the weight. It is a rather boring blue colour. Speedo which I like. I also bought a bra to go under the blue dress and now I am freaking that it is to revealing. gahhhh.

I need to watch my calories the rest of the week. They have been creaping up the last few days to the middle to upper part of my range. I want to bring them back down to the lower part. Especially since I am not running right now.

Didn't get to go swimming today. Just got home to late. Will try tomorrow.

Week 9: Injuries

Weight loss again this week. I lost 0.6kg. I'm now down to 68.1kg.

Other than that this week has been coloured by my shin splints. I think it is from overdoing it. So I am taking this week off from running and going swimming instead. Going to aim for Monday, Tuesday and Thursday. I can't do the weekend since it is TOM at the weekend. I will try doing some walking the other days. Maybe look into the gym at the pool, see if they have bikes that I could ride. I really don't want to loose my momentum.

Action Steps Review:

1. Do the Main Motivation Worksheet and hang up the result: Still need to do this. I've looked at it and since my printer doesn't work right now I am going to write it by hand. I thought I would get some colourful paper when I am in town this week and do a bit of a collage with it
2. Find a quote that you can use as a personal motto: Still need to do this one. I do like the one from Running from Mortals about 'every journey starting with one step' but I want to keep looking.
   
3. Watch an inspiring movie: I watched "A Beautiful Mind" I do love that movie. I might also watch "Remember the Titans" this week.

Success of the week: I fit into the blue dress. It is still a bit tight around the chest but I could wear it. It will also look even better if I loose a bit around the hips. I do need to get a better bra to go with it. I am going to town tomorrow so I might look for one then. I could always wait and see if I can get it in the states but I would like to have it sorted before I go.

Setbacks

I've had a bit of a setback with my running. I have got shin splints. I am going to have to rest from running for at least 7 days. I've spent most of the afternoon with ice on my leg while it was elevated. I'll be doing swimming for my cardio this week. I need to keep working out. This will be all right right?

Every Journey Starts With One Step

I am reading John Bingham and Jenny Hadfield's book "Running for Mortals" right now and in it they quote the Chinese proverb that every journey starts with one step. It really hit me today that when I took that step to join SparkPeople back in March I started on a long journey but a journey that I am thoroughly enjoying.

I was curled up in bed reading the book when I realised that I had a whole lot of energy and I really just wanted to move. I pulled on my thin hoodie that I use when I exercise and laced up my runners. I wasn't going on a run just a brisk walk round my loop. As I walked down the stairs from the porch it started to rain. Not heavy just a light spring rain. Two months ago I would have turned around and gone inside again (well lets face it two months ago the thought of going for a walk at 8pm would not have entered my mind). But instead of heading inside I put my headphones on and kept walking. As I was walking the rain got heavier, but instead of feeling wet and miserable I felt proud that I was walking. I was enjoying it. So I think I took another step on that journey today.



Review of the book to follow when I have read it

Motivational Movie: A Beautiful Mind

Movie: A Beautiful Mind

Synopsis: Winner of 4 Academy Awards, including Best Picture, A Beautiful Mind is directed by Academy Award winner Ron Howard and produced by long-time partner and collaborator, Academy Award winner Brian Grazer. A Beautiful Mind stars Russell Crowe in an astonishing performance as brilliant mathematician John Nash, on the brink of international acclaim when he becomes entangled in a mysterious conspiracy. Now only his devoted wife (Academy Award winner Jennifer Connelly) can help him in this powerful story of courage, passion and triumph. (from Amazon.com)

Why Motivational: I find this movie motivational because it shows that you can overcome almost anything, but that you need the support of those around you to do so. This is one of the few films I have cried while watching in the cinema.

Stars: 5*

Birthday!

I turn 28 today. I had a very nice lazy day. Spent most of the morning in bed. Did do quite a bit of uni work but it was nice to do it from my bed. We had bbq chicken and fish for dinner. I just like birthdays like today. I didn't have to be the centre of attention. It was just quiet. I did get a flower from my dad and congratulations from friends. It was just enough.

I am hoping to have a movie review tomorrow.

Tired

Tired but exhilarated. Did the 5k in 44 minutes walking and jogging. Could have gone faster if it wasn't for all the people. Write more tomorrow. Bed now.

Motivation Monday

Today I read an article regarding the need for visual queues in order for us to be able have goals. Visual queues gives us reminders of what it is we want to achieve so here is my visual queue



The Dress I want to wear to my cousins wedding on July 3rd.



My stripy shorts I want to wear during the summer.

Week 8: Moving Up

Another week over and more loss. I lost another 0.8kg this week taking me down to 68.7kg. I really am very pleased because this has been another hit and miss week with regards to exercise. I did get my runs in on Tuesday and Saturday but other than that it was patchy. I have been feeling very lazy. I really have lost the plot a bit with regards to school. This week I should get my exercise in though. Mum and I have Vår Ruset on Tuesday evening and I want to get my run in in the morning as well. I also think I want to add another run into my week and do one on Thursdays as well.

Weekly Habits Round-Up: Find the unexpected opportunities.

As I said last week this weeks habits are already habits or simply not for me. So:

1) "Batch cook" a dish this week that can last 4-5 days.

I already do this. This is still true

2) Exercise entirely in 10-15 block of time this week.

I prefer to do longer blocks because I want to be able to shower afterwards. I did do this a little bit.

3) Exercise in one place that you normally wouldn't (the office, the yard, the garage) .

Okay this one I can do. I might run a different loop. I didn't really do this but I did go to town and counted the walking I did there.

This week I moved from Stage 2: Healthy Diet Habits to Stage 3: Lifestyle Change.

Stage 3: Lifestyle Change Overview
The point of this stage is to cement the changes. To make them part of your everyday life and not just a boom and bust way of living.

The three main parts of this stage are:

• Learn to find your own personal sources of motivation when you need them
  
• Transition to a new lifestyle where healthy habits are normal
  
• Continue involvement with the online community

Each strategy in this stage is two weeks long and designed to help motivate yourself. To help you understand yourself better. This stage calls for you to only track food once a week. I am going to continue tracking every day because I still need to cement what a portion looks like and how much I should be eating. I need to get that fixed firmly in my mind. I will probably take it a little bit less serious once I go to the states because I don't really want to be measuring at my friends and there will be far more meals eaten out, but for the time being I will continue counting at home.

The strategies That I will be following are:

1. What Will Keep You Motivated 17/5-30/5
2. It's Okay To Ask For Help 31/5-13/6
3. How To Reward Good Behaviour 14/6-27/6
4. You Can Overcome Setbacks 28/6-11/7
5. Is Emotional Eating A Problem 12/7-25/7

Each strategy is two weeks in order for you to put the changes into effect and really practice. By taking them slow you should be able to cement the techniques more firmly. In each two week period I am also going to go over one of the Stage 2 Habits as well. I think I need this since I will be away and it will be a way for me to further enforce these habits.

Lifestyle Change Strategy 1: What Will Keep You Motivated

Studies have shown that people who have goals are far more likely to succeed in life. This is very important in weight loss or actually in keeping the weight off permanently as it goes hand in hand with lifestyle change. In order for this to work one has to first find out what motivates you and then immerse yourself in those things. What motivates us changes from day to day but the overarching motivation should be a vision that does not let you quit. Often we get caught up in external visions that are not our own. If they are not our own they will not be as powerful. So over the next two weeks I will be finding out what motivates me!

Action Steps:

1. Do the Main Motivation Worksheet and hang up the result
2. Find a quote that you can use as a personal motto
3. Watch an inspiring movie

I want to do these at an even pace over the next two weeks so I will check where I am on them every other day. I want to try out a couple of different quotes and probably watch a couple of different movies. Starting tomorrow I will write something about each action step in my daily check in.

Revisiting Diet Stages
Habit 1: Control Portions

The action steps here were very concrete and one of them I definitely can't do again (I really don't need more measuring spoons). But what I can do over the next two weeks is:

• Ensure that the left overs get used
• Measure single servings

What I can also do from this strategy is:

• Make sure I use smaller plates and bowls. The food looks bigger.
• Order appetizers for entrées
• Take leftovers home if the portion is big
• Pay attention to what I eat (not in front of the tv)
• Pay attention to the serving sizes on labels.

So plan for the week: Bootcamp continues. Really must get better at doing the videos in the morning. Run Tuesday, Thursday and Saturday. Do something on the Wii Fit every day. Drink my water. Vår Ruset on Tuesday. Start working on the Motivation Worksheet. Start looking for quotes. Watch a movie. Pay attention to portion sizes.

Ran today

Ran today. Really good. Walked as well. Write more tomorrow

Walking Walking Walking

Mum and I went shopping in Stockholm today. We walked and we walked and we walked. We had some excellent customer service at the first place we went. They were friendly and chatty and really worked hard finding what I wanted. They didn't have it all (the factory making it has gone out of business I am basically scouring the country) but they dug into the shop and found as much as they had.

What I did notice was that my jeans were a bit to big for me now. Normally they are the wrong size in the waist so they slide about. Today they were plain to big! I am not buying any new ones just yet though. I don't really need jeans in the summer so I am just going to wait until August and get a few pairs before I leave the states.

Did get today's and yesterday's bootcamp videos in today. Tomorrow is my run day and I am going to tack a walk on it for the challenge.

Checked out.

Today was not a good day. No exercise. I did get my fruit and veg and well within my range of calories. And I will be spending tomorrow walking. I think I have kinda checked out for the summer. I really need to get myself in gear. I have to do the editing for my Sociolinguistics essay first thing Saturday then tackle my monster of a sucky popular lit essay. Also I have a book I have to read and I actually want to finish Never Far From Nowhere. *sigh*

Will do both bootcamp video's in the morning before breakfast and Stockholm. I will. Honest.

Sore Again

My thighs are sore again today. I really must try to remember to stretch properly before and after running. Today doing the crunchless workout for the bootcamp my groin was really sore as well. I really do not need THAT injury getting worse. Not to mention that my clavicle is hurting again. Man I sound like one walking injury. This is why I didn't used to exercise. My body hates me.



Oh and there are totally crunches in it. She lies I tell you! Lies! :D

Running goals

Right now I am running at about an 11 minute mile. I want to get it down to at least a 10 minute mile for my race. I want to run it in around an hour. So that is my goal.

Today has been a good day. I got my run in before the rain started. I haven't really eaten much today but I wasn't hungry. I missed my calorie goal by 2 so I am not worrying about it. I did miss the fat goal buy quite a bit but since I've gone quite high earlier in the week I am not going to sweat that either. I figure it is more important to look at it over a weeks average anyway.

Trying Not To Let Them Get To Me

I am trying very hard not to burn energy on things I cannot do anything about. School has been getting to me this year. It has been very stressful and very badly planed from the school. They have admitted this but can't do anything about it. It caused a bit of a relapse in my depression. I am going to get further treatment for it. Today was another annoying day with school stuff and I really can't do anything about it. I thought I would post the AA prayer to remind me of some very wise words. I am not a religious person but this prayer makes me feel better.

God grant me the serenity
To accept the things I cannot change;
Courage to change the things I can;
And wisdom to know the difference.

Week 7: Running

Another week of weight-loss. I lost another 0.8kg, taking me under 70kg for the first time in goodness knows how long.

This week was a bit of hit and miss with the exercising. I got it in most days but I didn't feel like I did enough cardio although my tracker said I did. This week I shouldn't have any problems getting it all in. School is slowly winding down. Essay due tomorrow, then I have to edit another one and do some other bits and pieces.

I need to continue to work on the running and doing the bootcamp this week. I finally got around to using the nifty mapping tool at SparkPeople and it calculates my calories burned for ME and everything. I am totally hooked :D

Weekly Habits: Find the unexpected opportunities.

1) "Batch cook" a dish this week that can last 4-5 days.

I already do this.

2) Exercise entirely in 10-15 block of time this week.

I prefer to do longer blocks because I want to be able to shower afterwards.

3) Exercise in one place that you normally wouldn't (the office, the yard, the garage) .

Okay this one I can do. I might run a different loop.

This particular habit either already exists or one that isn't for me. So I will just click on the points on Saturday.

Race Training and Weekly Habits

So as I said in a previous post I have signed up for a 10k race in August. A Swedish running site offers free training programs for this and other races depending on your fitness level and goal. Since I am not running in the timed race and really I should be doing a 5k race not a 10k one I am doing the easiest training program. I figure next year I will do the timed race and pick a slightly more difficult training program. Baby steps after all.

So I am starting on week 4 of the program since I missed the start and I figure I have been working out for more than 4 weeks so it is just slightly different emphasis.

Today was my first workout (I missed Tuesdays one, long story). The program for today called for intervals of 6-5-4-3 minutes with two minutes of brisk walk as a warm up, in between and after the intervals. The first 6 minutes nearly killed me. Did not help that they were mainly up hill. The 5 felt really good. And the 4 and 3 were a piece of cake. I might run the loop backwards next week. But then again the hills are good. I'll see how I feel.

I also did the video for the bootcamp today. Abs. I have no abs. Not to mention no arm muscles. Oh well this is what it is supposed to help me with.



I'll try to remember to link the videos I haven't linked during the week next week.

Feeling really good about myself. Now I just have to write 5 more pages on my essay today or tomorrow and I will call this weekend a success!

Weekly habits overview: Review of the Weekly habits. This weeks overview is: Eat on Purpose

From last week: The whole point is to eat because you are hungry. Not because you are bored. Not using it as a crutch. But because you are hungry and your body needs fuel. For me this isn't that big of a problem since I started on SparkPeople. I have already been recording my food every day and planing my meals. BUT I did notice yesterday that I snagged a piece of chicken when I walked past the kitchen table. That has to stop! It wasn't a habit I had when it was just me because I would only make enough food for me and put any leftovers away straight away. My parents aren't so good at that. I suppose the thing to do it for me to take on that chore.

Action steps:
1) Eat in the same place every day (not in front of the tv).

Hmmm...went so so. I did click that I had done it because I was more aware of where I ate. It was a weird week because we ended up having a bit of a pick up dinner one night and we went out one night. But at least it made me more aware.

2) Record and track your reason for eating every time you eat.

I have not eaten for any other reason than because I was hungry or I needed the calories this week. so that was good.

3) Plan your menu for the whole week (or every day) using the meal planner.

I did okay with the planning. Obviously couldn't plan all the days or all the meals but did as much planning as I could and came in well within range every day so that is good (I was even under one day ops).

Dinner out: Chinese food

We had a family dinner out tonight. I had Szechuan shrimp. It was yummy. I do wish that they had included more shrimp and that they had brown rice. But all in all I made a good choice I think. I had already decided that I wanted shrimp because I knew that that would be the safest choice. Lots of protein for little fat. Now that I've added up my foods I am actually under my calories. I might have some chocolate a bit later. I have a craving.

Sore

I'm so sore today. Especially my clavicles. I must have overdone it at yoga yesterday. The weather was cold and awful and I feel awful for not exercising today. I am going to have to actually get up really early tomorrow and do some before I start writing the essay from hell. We are going into town tomorrow afternoon and my sister and her fiancée are coming Saturday so I have to get in as much work on the essay when I can, but I also need to do some exercise. aaaaarrrrrrgggggghhhhh Oh well things should be less stressful after Monday.

Made a really nice soup for dinner. It was Tom Kah Thai soup. I thought it was going to have WAAAAY more calories than I should have but it didn't and I think if I make it with shrimp instead of pork and it will be less calories and more protein a win win situation.

I have clearly lost my mind

So I bought a pair of running shoes today. And I signed up for Tjejmilen a 10k race around Stockholm the last weekend in August. Because clearly I have lost my mind. It was also the last night of yoga. Makes me sad. We are all looking forward to the fall. Mum and I are talking about doing two classes a week. One at the place we've gone this term and one in the village. I haven't done the bootcamp video for today as we did a lot of core exercises at yoga so I am going to claim it for that and I will do it tomorrow.

Food didn't go so great today. I was in a hurry at lunch and had a PB&J on wholewheat and zucchini sticks with salsa. Dinner was yoghurt, raspberries, one slice of toast with margarine and cottage cheese. I had a smoothie after yoga. Calories still quite high (but in range), carbs WAY high in range and under on fat and proteins. The juicebox of apple juice I had at placement didn't help. I kinda had to drink it though as they had gotten it specially for me. At least I withstood the temptation of the chocolate cookie thingies they had.

These are the shoes I got

Bootcamp day 3

Didn't get the full 60 minutes of cardio in today like I wanted. I did 40 minutes of intense-ish cardio. Still doing the kickboxing video but today my shoulders popped and creaked. Got to be careful there. Then 30 minutes freestep on the wii. And a bit of fun wii exercises. Did do the follow the dog on the Island map. Got a really bad score because I had to hold the wii in my hand since the elastic on my yoga bottoms is to loose (problem I am happy to have). I am going to have to buy some new clothes this summer. I'm going to wait another two weeks and then go through my wardrobe to see what I need more of. I definitely need more t-shirts since I am not going to bring my M&S ones with me to the states. They are just to short for me to feel comfy in at work. I'll probably need to visit Old Navy one of the first days in NC. I checked out their online shop and they had some really cute polonecks that are longer. So I think I will get some of them. This is the first time in ages I have needed to buy clothes because my old ones are to big. Happy me

Today's video:

Gahhhh

Frustrated!

Not a good day schoolwise. Did do okay with the exercise . Dinner was almost ready just after 6pm. I was starving. And then my parents inconsiderate friends show up. They always do this. Show up just as we are about to sit down for dinner. Never call beforehand to see if it is convenient. You would have thought that after 10+ years they would have learned that we eat sometime between 5:30 and 6:30pm but they look surprised every single time if we are sitting down and eating. If we have just sat down they cause everyone to hurry up or if, like today, we haven't even eaten it means that we don't get to eat until much later. It is so hard not to snack when I am this hungry!!! My parents are to polite to tell them that we haven't actually eaten yet and could they bugger off. So sick and tired of this! And I am sick and tired of getting annoyed about it. I know that this doesn't happen THAT often in the grand scheme of things but it is frustrating that it is every single time they "drop by". Gugh!

Today's workout video. I also did the kickboxing one again.

Week 6: Sweatsuit to Swimsuit Start

Here is the video promoting the Sweatsuit to Swimsuit Bootcamp



Today I did the first of the videos. 10 minute kickboxing



I found it quite difficult. I am not the most coordinated person in the world and punching and kicking at the same time is beyond me. But I am determined to keep it up. What I will probably do is do this video every day this week as part of my cardio to challenge myself and also to learn the routine.

After that I did the 10 minute Jump Rope workout



And I also did 23 minutes on the wii fit aerobics and 30 minutes of yoga. This takes me up to the goals for today.

Weekly weigh-in: I had only lost 0.2kg this week but I am not to bothered about that since it is also the time of the month and I always seem to weigh a bit more then.

Food: I've done well with the calories this week. Falling in the lower end of my goal most days. I will just keep this up. And it isn't actually that hard with my parents home either. I think it really helps that they know what my goal is.

Weekly habits overview: I should really have done this from the start but I am starting out so...This weeks overview is: Eat on Purpose

The whole point is to eat because you are hungry. Not because you are bored. Not using it as a crutch. But because you are hungry and your body needs fuel. For me this isn't that big of a problem since I started on SparkPeople. I have already been recording my food every day and planing my meals. BUT I did notice yesterday that I snagged a piece of chicken when I walked past the kitchen table. That has to stop! It wasn't a habit I had when it was just me because I would only make enough food for me and put any leftovers away straight away. My parents aren't so good at that. I suppose the thing to do it for me to take on that chore.

Action steps:
1) Eat in the same place every day (not in front of the tv).

I will be eating breakfast in front of the morning news in the future too because for me watching the news in the morning is important and right now I don't have the time to split the two tasks up. But I will make a point of eating lunch at the kitchen table. We always have dinner there.

2) Record and track your reason for eating every time you eat.

I've set up a little tracker in the notes section of my meal planner I just have to remember to fill it in after I eat. Next Saturday when I do the action step check-in I will bring my reasons over here in some condensed form.

3) Plan your menu for the whole week (or every day) using the meal planner.

This is a bit hard for me since I don't cook every day. But I will plan breakfast and lunch and fill in dinner accordingly. I probably actually need to be less anal about planning a head since I wont be able to do that over the summer.

Sweatsuit to Swimsuit Bootcamp

The bootcamp starts tomorrow so I thought I would put up my goals today so that I can get a running start tomorrow.

Goals

Weight loss: 0.5-1kg per week. I have been falling within this goal the past two weeks so I feel that it is realistic.

Exercise:
Sunday: Kickboxing video + 30 minutes of other cardio + 30 minutes of yoga

Monday: Bootcamp video + 60 minutes of cardio + 8 strength exercises

Tuesday: Bootcamp video + 60 minutes of cardio + 30 minutes of yoga

Wednesday: Bootcamp video + 30 minutes of cardio + 90 minutes of yoga

Thursday: Bootcamp video + 60 minutes of cardio + 30 minutes of yoga

Friday: Bootcamp video + 60 minutes of cardio + 8 strength exercises

Saturday: 30 minutes of yoga

Other goals:
1) I want to fit into my white blouse so that I can wear that to my sisters graduation on June 5th (the arms have been a problem).

2) Fit into my stripy shorts.

Sick

Woke up during the night with an upset tummy. Still felt lousy in the morning. Not gonna make the calories today. Did make protein and carbs though thanks to dinner. bbq yummy. Obviously didn't do any exercise today but that's okay