The Workout

Wow, still going strong on my Fitness Quest. I have to say I am quite proud of myself. My most recent weigh-in was 174 lbs. That is a 22 lbs. total loss so far. I remember when I started this quest my breathing was bad, I could barely walk for 10 minutes and I weighed 196 lbs. So, for the last 3 months I have been making small changes that proved to have big results. I still have 44 lbs. to lose to reach my goal weigh of 130 lbs. so I may have to pump up the volume.

I guess it doesn't matter
how silly I look as
long as the pounds fall off!

Working out in the beginning of my quest was very difficult. So I just began very slowing building up. If I could only walk for 15 mins. a day 3 days a week that is what I did. When I first began swimming again I could only do 3 laps - now I can do 20-24 laps. I want you to start too, no matter where you are challenge yourself. But please know your body and its weaknesses, challenge yourself but do not hurt yourself. If you need to consult a professional please do so. Working out should never land you in the hospital. You have to start somewhere. Every little bit of movement makes you feel better and brings you one step closer to your goal.

Here is a sample of my weekly workout:

Day 1 - Cardio Blast (intense cardio for 30-40 mins on either treadmill, elliptical or stairclimber) followed by 30 mins of swimming laps)

Day 2 - Cardio (30 mins) /Abs/Back & Arms (light weights, high reps)

Day 3 - Cardio (30 - 40 mins)

Day 4 - Cardio / Abs & Legs (light weights, high reps)

Day 5 - Rest or Light/Fun day (playing in the snow, hiking, dancing, etc.)

Day 6 - Cardio Blast

Day 7 - Rest

Find a work-out that works for you and remember to eat healthy to fuel your body. The healthier you eat the more energy you will have for your workouts.

11 Down . . . 55 to Go

Me at our community center.
Photo by my friend Lisa.

Day 44 of this quest and I have lost 11 pounds. I am feeling great and 185 but I know that my quest is still in the baby stages. I am trying only to lose the weight slowly because I know slow weight loss is usually lasting weight loss.

Some things to think about:

1. Healthy Habits are better than Dieting

2. Any exercise is better than nothing - keep moving. Even if you already did your workout . . . any other movement is just bonus! Take the stairs, park your car further, and for all of us with older kids (don't tell my kids) stop ordering them to get stuff for you - get moving and get it yourself!

3. Fill up on veggies - you can eat that casserole or homemade stew and bread with your family just remember your portions and start with a huge salad or pile of steamed veggies. After the salad or veggies you won't want as much stew and bread. But if you deny yourself you will be more likely to binge eat later.

4. Beware of hidden calories. Yeah, that salad is healthy, but did you drench it in ranch dressing. Remember usually a serving size of dressing is 2 Tablespoons (I actually cut that in 1/2) and I choose vinegarette dressings instead of creamy dressings. Better yet, use just flavored vinegars. 

Found on Mark's Daily Apple

Having a drink. Yeah sure, you drink red wine for your health. It is okay to drink wine but a serving size of wine is 5 ounces (which is 100 calories). A regular wine glass can hold up to 20 ounces . . .you might have well eaten 4 cookies instead. A 12 ounce glass of Hard Cider is equal to a donut - you may want to have both but we are talking about weight loss here. If I am going to relax or socialize with friends I may choose Rum and Diet Coke, or a Lite Beer. If I want that wine I just may need to plan ahead for the extra calories. I don't encourage drunkenness but I did find this cool site Get Drunk Not Fat.

Found on Jessica Sepel
Health & Lifestyle Advisor

5. Talk to your friends about what they are doing - but remember one size does not fit all. You have to do what helps you lose weight and encourage your friends to do the same. We all have different weaknesses and strengths. Your differences can help each other but you must not try to be each other! 

6. The food pyramid is not the same as the old one . . . with science we discover new things or rediscover the old ones. Check out the 2 new ones I displayed here.

7. Do your research . . . read about weight loss, exercise, eating healthy. The more you learn the more motivated you will be . . . . 

8. HAVE FUN!