The Best of Intentions

I never intended for a post on May 1, 2011 to be the last one of the year. With this one, it won't be.

I became the "poster child" for what stress can do to you - physically, emotionally, all the "ally"s - this past year. For those that don't read the Random Thoughts blogs, my brother-in-law was killed in an accident on June 7, 2011. That single-second event changed our world in so many ways. Because Billy was gone so much helping his family, I had more to do here at home. Which meant less time for me. And once I got really out of my routine, that was it. And as the stress and strain of Life continued to mount, getting back into my routine was almost lost forever.

I checked my Wii calendar the other day and you could see it. Right before your eyes, in living color. January, February, March - never missed a day. The height of busy season but I was dedicated. At least to weighing myself and monitoring when I did get to exercise. In April, the only days I missed were those when I was in Washington DC becoming a certified fraud examiner and then one more that I can't figure out what I as going that day.

Missed a few more in May, but not many. In June, I missed the day of Dale's funeral, and then more towards the end of the month as Billy became busier.

In July, it was obvious. I barely made it at all. I never missed an entire month in the last six, but it got awfully close a couple of times. It appeared I turned on the Wii more out of guilt, or as an afterthought.

And it shows. I have a long road to hoe to get back where I was.

On the plus side, I have gotten healthy before and I can do it again. This time, though, the reasons are a little different. I will admit to a mild case of depression this summer and fall. I wasn't getting up and exercising because I was barely getting up in time to get to work. I didn't let it completely take over my life, but I did let it get to a very big part of it. Thing is, if I could have exercised, I know I would have felt better and helped combat some of that depression. But depression is very real and has its own agenda.

But I'm better. I'm doing the things I enjoy again, like writing and exercising and reading and so forth, but still not to the same level as before. But at least I'm not sitting and staring off into space. I am doing something.

As I tend to do, I look for opportunities for fresh starts. I've been on the Wii every day but one since last Sunday. Wanted to start again and come up with a new plan so I started on a Sunday - beginning of a new week.

And tomorrow is a new week, new month, new year.

An excellent opportunity to get on track and start working towards getthing healthier - both mentally and physically.

And I'll be looking to you all for support. Those are my intentions for the new year!

Happy, healthy, 2012!

197

Fortunately that was my last cholesterol count, not my weight. Although there are days....

No, really, I am pleased to report that my last cholesterol check was 197. Only a slim hair under 200 but still better than 231. Wish I could say I contributed to the decrease, but I don't really think I did much. I think it was the difference between a fasting draw and one right after lunch. The other good news, at least for now, is that even though my internist had a note in my file to discuss Plavimox with me after receiving the 231 count from another doctor, he said my good cholesterol was really very good and that was a mitigating factor so we could hold off on a medication for right now.

And we all know what boosts our good cholesterol, right? Right? EXERCISE!

I didn't get a whole lot of that in the last few months. Very little in fact. But, today is a new day, a new week, and new month and you know how I feel about starting things on the 1st of something.

I have renewed my commitment to myself. The sixty plus work hours will be back down to 45 to 50, which is still a lot but saving 10 hours a week actually saves me a week over the course of the month. I went from 280 hours in March to only 220 in April. I played in a kickball tournament yesterday, although my participation was mostly organizational. I did kick the ball three times though, no strike outs, and got to at least run halfway to 1st base before getting out.

It was a start. And a start and a spark can sometimes be all we need to get things back blazing! I didn't even let my sprained ankle, that is still the size of an orange, get in the way of having a great time.

Nor am I using it as a complete excuse to put off what needs to be done.

So, today I'm firing up the Wii again for an hour(ish) long session - not too strenuous but getting all the parts moving again. I still want to be able to walk tomorrow!

Will today be the day you renew your commitment to yourself? It's the perfect day.

A New Mission

I was given a new challenge last week. I would have thought that dropping almost 1/3rd of my body weight would have solved a lot of health problems but that is not to be.

The blood work from my annual checkup indicated my cholesterol is 231.

231.

That's considered borderline, but when the end of that "border" is 239, who are we kidding?

I have high cholesterol.

For a diabetic, I have extremely high cholesterol. It should be less than 180 for me.

Technically, I've fought my cholesterol for years. Through all shapes and sizes. This time the doctor said the one thing I've been waiting to hear.

"It may be hereditary. You're so small".

It isn't that I want to be let off the hook. I'm a big proponent of personal responsibility. But i don't want to frustrated by trying to work hard on something that isn't going to work anyway. And I really have been trying to eat better and I get fairly regular exercise. So there may be some truth to it. I don't particularly want to take more medications, but I will if that will help.

I'm going to schedule a follow-up appointment and look into some options. But don't be surprised if you start to see some cholesterol tips.

And I'll gladly take any and all suggestions from any of you. I will need them.

A Gift to Me

I did something last weekend that is very rare for me.

I went shopping.

I've said before I hate to shop. Still do.

But, true to my norm, I went with a purpose. I went to replace a long string of fake pearls. I had a long one that could be doubled, used to could triple it before Scooter broke it the first time. And I found one. On sale even. Could have left then.

But the store was having a 50 to 70 percent off sale.

Surely I could look at the just a couple of sweater dresses? That wouldn't hurt would it?

Well, I spent too much money, but I got several very nice sweater dresses and one suit for work. With busy season hours, the sweater dresses are nice. They are comfortable for all day and still look nice.

But here's what I want to share. I've said before, and will continue to say, I'm more than just a number. I'm more than the number on the scale or the one on the label in the clothes.

But, true confession time now, it was really quite nice to be able to look at the rack where the size in the label is a single digit. Or a single letter that is not an L. It really made me feel very good inside. Because it's been a long time since I could. I believe I was just out of college the last time I could buy single-digit sized clothes.

I know that wasn't the purpose of the weight loss. Wasn't really even a consideration. I went two years before I even started buying new clothes so it wasn't foremost in my mind.

And I fought having to shop even then!

So it really was a pleasant surprise when I walked up to a rack and realized I was starting in the smaller sizes. Sort of like a bolt from the blue.

Lots of programs tell you to reward yourself with non-food treats when you meet goals or reach an achievement. And I have to agree. It was really pretty cool.

Now, when I got home, I laid the receipt on the bar, which is the rule in our house, but I circled in a BIG circle the amount SAVED. I felt like that would be the place to start. I did save more than I spent. Which is a very good thing.

So, if you're having trouble meeting a goal, then pick a reward. Maybe it's a massage or a facial. Maybe a new swimsuit. Find something you want and go for it!

Sometimes focusing on the reward at the end is easier than focusing on the journey to get there.

Know the Signs, Save a Life

Such an important reminder. This is the Denise Austin Newsletter for January 21. 2011.

Here in the United States, we're fighting a very tough killer: heart disease. Every year, 1.2 million people suffer a heart attack, and almost 40 percent of them die. It doesn't have to be that way! The faster a person having a heart attack gets medical care, the better his or her chances are for survival and recovery. And you can do something about that!

Whether you're 25 or 85, it's important to know the symptoms of a heart attack. While heart disease is more common among older individuals, young people sometimes experience heart attacks, too - many times without any history of heart disease. Even if you know your heart is strong and pumping, you probably come into contact throughout your day with people who are at risk. A simple way to be prepared is to make sure you recognize these signs of a heart attack, from the American Heart Association, so you can respond ASAP!

Chest pain or discomfort
Discomfort in other areas of the body, such as the arms, back, neck,
jaw, and stomach
Shortness of breath
Sweating
Nausea and vomiting
Light-headedness
Jaw pain

If you think you or someone else is having a heart attack, call for emergency help right away!



As the new year brings new resolutions to exercise and get in shape, we sometimes overdo a good thing and add stress to our hearts. Hearts that may or may not have been given the best diet of late, if you know what I mean. Our hearts are so important and have to be taken care of! Part of that care is knowing the above signs (NEVER knew about jaw pain!) and paying attention.

Minutes matter.

I'll share a short story. In 2007, I found that I was having numbness in my right arm. I couldn't grasp things with that hand very well and it just didn't seem to work right. But it was intermittent and I just blew it off. Until one day at work the numbness started and was followed by a pain going across my chest. So I called my doctor's office and asked to speak to a nurse. I barely got the first sentence out of my mouth when she stopped me and said "get to an emergency room, now".

So I did.

I'll never forget calling Billy from the emergency room. Fortunately it started with "everything's ok but...".

I was lucky. A car wreck earlier in the year had messed up my neck and the pain and numbness were from a buldging disc in my neck. Another problem that actually could have caused a lot damage if I hadn't gotten to the doctor when I did.

My point is this. A lot of those warning signs are not big, dire, bells going off indicators. They are common, every day symptons that can easily be ignored or brushed off. Especially for those among us that think we're Super Woman and must do everything and do it all ourselves and so on.

You know who you are. Or you know someone does and needs you to keep an eye on THEM.

So, know your family history, know the signs, and get yourself checked as needed.

It's important.

Not just to you, but to all who love you.

Have a great weekend!

Who, Me, Stressed?

I finished Week 2 of my 9 week challenge.

What was I thinking?

Who starts a 9 week, 4 day a week, workout plan when they have to work 60 hours a week?

Honestly?

I finished last week 27 calories and about 20 minutes short of the goal. But I couldn't have worked out another minute if I'd wanted to. There was just too much going on.

Then Saturday came. Week 3. And that's when I decided to put the plan on hold. I had to get up, dress for work, work most of the day, and attend a Mardi Gras party that evening. Adding a 35 minute workout didn't seem feasible. Next thing I knew it was Sunday. Church, work, cooking, you name it. Then I fell asleep. But not before I'd spent the day trying to see if I could somehow squeeze out an hour and do Saturday and Sunday's scheduled workouts.

And it hit me. Exercise is supposed to be fun. At least enjoyable! Not an added stressor in my life. So my approach is going to be to workout on the nights I feel like it and not get all bent out of shape if I miss one. Or two.

Don't misunderstand-I'm not giving up. Not by a longshot! No, I'm just trying to work within my own limitations and make the best of it.

Today, for example, I rode my bike to work. Home for lunch then back again. A good way to squeeze in some exercise. And I'll keep using my Wii in the mornings and do the workouts at night as I can. Exercise makes you feel good, think better, stay healthy, and reduce stress.

As long as trying to exercise doesn't create the stress. Then, it's a chore. Work. And I already have plenty of that.

Count On Yourself

Week One. Completed.

I told you all earlier that the EA Active 2 goals for this week were 4 workouts, total of 2 hours, and to burn 600 calories in the process. The 4 workouts were no problem. I picked the four days that I thought would be easiest and got up in the 4's a couple of mornings to get them in. I had planned on one of the nights being Wednesday but I put in an extremely long day, out of town, and I was just too exhausted. Even though I did it the next morning, it still counted as a miss, but I did get all four in.

I started to get concerned about the other two goals by the third day. The programs that it had for me didn't last 30 minutes a piece and the anticipated calorie burn was less than 150 each. On the last day, when I discovered the workout was not going to meet the last two goals I actually got angry.

My initial reaction was that the game had set me up to fail. It didn't structure my plan to meet the goals!

And then it hit me. I wasn't supposed to ONLY count on the game. I had to count on myself as well. There was nothing to say I could ONLY do 4 workouts, that was just one of the goals. And, furthermore, the goals for the week were actually 3 separate and distinct goals. Not one collective goal.

It hit me on the last day when I burned up more calories than expected (144 compared to 139). Maybe it was the anger fueling it, but I had pushed myself harder than what was expected of me. I could have been doing it all week.

That would have solved the calorie goal issue. I was less than 50 from that benchmark. The time, though, would have only been met with one extra workout. And not even a long one. Each day the workout got a few minutes longer than the previous so I probably only needed about 15 minutes.

All I needed was to raise my own bar above the expectation. Simple enough. The only person responsible for that is me.

I learned today that I have some control over the setting of the goals. I didn't have to just accept the "trainer's" recommendation. Since I didn't know yesterday that I was supposed to reset the goals myself, yesterday's workout didn't count. So I dialed all the levels back a little to account for it. It's not really cheating, I did the workout. 30 minutes and over 150 calories burned.

3 workouts, 499 calories, and 90 minutes to go.

Motivational Monday

From Denise Ausin's Newsletter this morning:

Rethink Your Habits One Step at a Time!

I am a big believer in the power of small victories! The best way to get healthier and more fit is to take baby steps, to introduce good habits a few at a time.

When you try to overhaul your entire lifestyle overnight, it's easy to burn out. But when you start with one small change and put your energy into making it a habit, the chances are a lot better that it will stick! Did you know that it takes about three weeks to establish a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.

If you're feeling a bit overwhelmed by the number of changes you want to make in your life, or if you're not sure how to get started, try this: Make a list of the changes you'd like to make, big and small. Include anything you can think of. Now go over the list and pick out one change to start with. Make it something that you feel is achievable at this stage of your life - for example, you may not be able to make over your entire diet, but maybe you can fit in one more vegetable each day in place of a less healthy food. Or you may not have time to join an aerobics class, but maybe you can start taking a walk most nights after dinner. Pick something you think you can accomplish, and put your energy into making it happen! You'll be so happy when you can check this item off of your list.

Once you feel confident that you've accomplished this small change, add another item from your list to your efforts. And don't forget to keep track of the changes you've already made! Nothing is more inspiring than knowing that you can - and have - accomplished changes in your life. Be proud along this journey!





And, by the way, feeling muscles this morning I'd forgotten about after Day 2 on the EA Active 2. Roughly halfway through this week's goals: 55 minutes and 274 calories. And I'm just marginally ahead of what the game predicted so the next two workouts must be a little longer and a little tougher to get to 2 hours and 600 calories. Good thing today is a rest day!

And thanks for all the positive comments on the first post. TOGETHER, we can do this!

New Day, New Year, New Plan, Same Goal

I hope to blog more in the near future. Even if no one else reads it, it helps keep me accountable. 1/1/11 and all is well.

At least so far.

I journaled my weight and food eaten and exercise. Just like I used to. Which I know works.

I started the 9 week fitness plan on the EA Active 2 game for the Wii. It works you out for four days a week for nine weeks. There are also weekly goals. This week the goals are 4 workouts totaling 2 hours and burning 600 calories. Today, first workout done, took 25 minutes and burned 134 calories.

I'm on my way!

Happy New Year to everyone! May you aim for the stars and reach your goals in the process! My wish for all is a happy and healthy 2011.