This is Not Going to End Well

 A few days ago I as having a conversation and I said "this is not going to end well'. That phrase has been the mantra in my head since then.

The conversation was about my health.  I was talking about the trajectory that I am on.  I am slowly gaining weight.  Now lets be clear, I don't gain weight each day or even each week.  But I will be hanging steady in a 'decade' on the scales (A decade being a 10 pound range).  I'll be in that decade for a few months and then one day I wake up and I am in the next decade.   And sadly, it's not the decade below, it's the next decade up.  So a slow rise.   The weight is not the only issue.  I am slowly losing mobility.  Yeah yeah yeah, I know. I am in my 50's and someone is bound to remind me of that.  But lets be honest.  a 53 year old (because yes, I did just have a birthday) should NOT be struggling to get up off the sofa.  A 53 year old should NOT be reluctant to get down to look in the bottom shelf of the fridge because she knows the struggle to get back up.  A 53 year old should not dread doing laundry because it's down in the basement and doing steps hurts. 

 

 Ok, the steps could be the arthritis in my knees.  But the rest of it......shouldn't be happening!  I've seen this coming at me like a slow moving freight train.  About a year ago I realized that if I knelt on one knee I just COULDN'T get up like I used to.  Getting down on one knee feels choppy and rough and totally not graceful.  But when I'm down there and go to get up I literally know what I need to do.  My brain is literally sending the signals to my muscles (thighs.....core...you name it) but they will NOT move.  It's insane.  Crouching?   Oh my....once again choppy and ugly and I can still do it....kinda.  I can get down and I can get up but on my word it HURTS. Yet I still try to force myself to do it.  But I really have to think about it and force myself to do it.      I see the slip.  I have seen it happening.  I have tried to take extra precautions to stop the downward slide.  I force myself to stand from the couch or a chair without using my hands.....when I remember to not use my hands.  I try to do these things even when I know they will hurt.  But at the most that has slowed the progression, maybe halted it.

But slowing the progression isn't enough.  I need to regain my mobility.

A few years ago I found a small fitness studio near my house.  I honestly think the studio and class size is limited to 6 or 8 (if I remember correctly).  I contacted the owner a few years back.  I actually contacted her before my mobility issues became obvious.  But life was still in the throes of being nuts.  So I never followed through.  A few months ago I saw that she was starting a new class.  Soul Fusion Foundations.  This class was for people that had seen mobility and flexibility diminish....ladies specifically.  I was super interested.  But I was quite literally just starting my job, so I put it on the back burner. 

By back burner, I mean that I totally forgot about it.  Then about a week ago I made that comment "this is not going to end well'.  I made the comment in a couple of different conversations with various people too. I know that I can change the trajectory of this path.  But to change the trajectory, I need to change what I'm doing.  In the midst of those thoughts I was flipping through social media and what should appear (not 8 tiny reindeer) but a post from this small fitness studio.  She is looking for people to join her foundations class and put a post out there.   I contacted her immediately.  It's a bit more money than I would like to spend.  But I am signing up.  Two nights a week for an hour each.  I am going to try to regain my mobility and flexibility. 

I also have a weekly weigh in planned with a friend....to give me accountability. 

The other factor that may play to my favor is this dollhouse project that I talked about in my last post. (You can read that here.)  The miniature world can be pricey.  Even if I make my own stuff, it takes supplies.  I don't want to sacrifice my existing savings account nor do I want to sacrifice the amounts that I am putting into my savings each month.  So that means something has to be adjusted.  Limiting my eating out while at work on on the way to work will help limit wasteful calories!  Win Win!

 

 

 

10 Week Fitness and Health Challenge

It is time to challenge myself!  And I am going to challenge you too!  This is a 10 week challenge that will be easy to follow and will open the doors to amazing success and progress in our health and fitness journeys!   So join me and lets do this!

 

 Back in 2021 I embarked upon a 12 week plan.  It was a simple plan that I did right about the same time of the year.   I was 12 weeks away from eloping with Jason (one of the best kept secrets I have ever had) and  I wanted to be in good shape for our vacation (which was when we actually tied the knot.....you can read about that experience here) .   I started a 12 week plan that focused on 5-10 minutes of strength training, a burst of cardio, eating within my plan and drinking my water.  (You can read about my 12 week challenge and plan here.)  I followed it and I had some success with it.  (I lost 12 pounds).   

It was super easy to follow!  The strength training portion I was able to do on my 15 minute break from work!   Yes, it was that quick! (notice I didn't see the workout was easy.....push ups are hard for me and surprisingly the wall sits would have my legs shake).   It seemed perfect for me at the time.  Not a huge time commitment but a promise for some positive progress.   

So here I am 3 years (almost to the day) later and I have gained some weight.  And I am not happy with the weight gain.  Not happy at all!  I know that I need to so something to get this weight off!  I need a challenge!  I thought about quite a few things.  Should I do the 75 hard?   Should I do zumba?  Running?  A healthy wage challenge?  What?  I was ready to pull the trigger on a 75 hard and was actually looking at times and time frame and realized that I didn't have 75 days until vacation.  (For some reason I like the idea of a challenge before vacation).  Once I brought the concept of vacation into the mix I realized that i have 10 weeks until vacation!   So a 10 week challenge was born in my mind.    I also knew that I would need a posse of peeps with me as accountability partners!  So while I am calling this my 10 week challenge, I am also referring to it as the August through September Challenge! (that way there is a day or two to gather some peeps to join me!)   So whatever it is to you, 10 weeks or two months.....join me!  Help me.  Help yourself.  And lets see what results we can get!

So what does this challenge entail?  Not a whole lot!   

1.  Follow a healthy plan for eating (if that is WW, calorie counting, intuitive eating or whatever you do.....just follow it).   For me, that is currently counting calories and keeping my calories in my desired range with one 'vacation' day each week.  You may call it a cheat day, but I think cheat is a negative word...so I have vacation days!   It doesn't matter what plan you follow, just follow it!  

2  Drink water!  64 ounces a day!  

3.   Complete 20 minutes of cardio 5 times a week.  Once again, it doesn't matter what you do.  If you like zumba, go for it!  Are you a runner?   Then get out there and run.  Bikes?   Yes that works too!  I will probably do a combination of things, zumba step aerobics and maybe, just maybe a bit of running. (I seriously do miss running).     20 minutes is the minimum.  If you have the time and the energy and the gumption feel free to do 30 minutes..or 40..or 60.   Whatever your heart desires.   Just get the bare  minimum of 20 minutes!

4.  Strength training.   I have a plan worked up.  This is the plan that you can do in 5-10 minutes each day.  Simple and easy to follow!   5 times a week!  

The plan is set up with two rest days.   So you will only do the strength stuff 5 days a week.   If you want to do your cardio the same 5 days that is fine, but I do highly recommend giving your body a rest here and there!

I will be posting on my youtube channel also about this challenge.  I will also be posting daily on my facebook page.  https://www.facebook.com/BelievinginMaryFran/   I would like to invite you go join me there so that we can encourage each other.  (Even if you don't join me on this challenge, feel free to join so that I can encourage you and you can help inspire me!)

Nothing left to it but to do it!  Lets see what we can accomplish in 10 weeks.  I would LOVE to see 20 pounds gone.....2 pounds a week.  But any loss during this time will be a victory!  Even better though, 12 weeks of cardio and these strength exercises and I will be STRONGER!   That will be a great win!  So lets do it!!!!

 

 

An Early Christmas Gift

It is no secret that I have been struggling with getting in any kind of workout through the week.  And while I know that weight is lost in the kitchen and not in the gym (through a workout) I know that my eating tends to be a bit more under control when I am working out.  I also know that this journey is not just about being thin...this journey is about being healthy.......and being fit is part of that equation.

My problems actually started when I accepted my current job.  The commute is a killer.  I spent just shy of 3 hours in my car each day.  This is on top of my normal work hours.  That means that I am basically 'working' a 12 hour day.  I get home exhausted.  I still have to cook dinner, do whatever small chores around the house and of course sleep.  Add in the fact that it's winter and cold and dark!  Literally it is dark when I leave the house...and dark when I get home!  BOOOO.   When can I exercise?

I thought about running in the dark...but then our apartment complex sent out a notice about some 'occurrence' that happened.....it was very vague but it was telling us to be very careful and be aware of our surroundings, even though they were 'sure' that it was just one isolated incident.  Well then, I just don't think running outside in the dark is the thing for me at this point.  The gym /fitness center was another option...but it just never seemed to happen.    We talked quite extensively about this problem and I grew more and more panicked because I could see my fitness levels dropping further and further.  I was literally watching all the progress from the summer on my bike dribble away!   I couldn't let this happen!   And then we had a brain child of an idea!

Let's buy our own exercise bike!

I started shopping and holy cow....those things are expensive!  Almost immediately I had to eliminate the two biggies from my wish list.  I just couldn't afford the $2500 price tag.  Not so soon after buying a new car and having car repairs on the old car...which you can read about here!  I kept shopping.  I made page after page of notes.  I looked at the cheap bikes.  I looked at the expensive bikes.  I knew the components and specs on all of them.    We were ready to settle on a 'cheap' no brand bike.   Literally ready to pull the trigger.  But then I had second thoughts.  OK then....so we went with a bike that was a bit more expensive...but it is a brand name.  Schwinn has been around forever.....that says a lot right there.   The bike that I purchased is the IC3 bike.  They have the IC2 and also the IC4...so this is not their first rodeo with this bike.  Another plus!    The price was in our range.....Even better!   My decision was made!

Over my birthday weekend Jason made an announcement!  For Christmas I was getting an exercise bike!  WOO HOO!  He had to tell me early because he needed my final answer and input.  He also needed me to get the room ready so we could get the bike and he also needed my help in getting the bike up to our apartment. (Third floor and no elevator!).   I was over the moon excited!   And we picked it up on my Birthday! 

It was surprisingly easy to put together and only took about a half hour.

I was ready to rock and roll with some exercise.   So how am I fitting it into my schedule?   Well normally my alarm goes off at 5:30 AM?  I have my watch buzz me at 4:45 AM.  I use that extra 45 minutes to exercise.  I am aiming for a minimum of 3 morning rides each week!  But I am hoping for me.  I just say three because we all know that there are days that is just isn't happening!  I don't want to set unrealistic goals, because if I do then I will NEVER keep them!  And in this case, I don't want the bike to become a clothes rack!

Thus far, I have been doing intervals.  I ride sitting down for 3 minutes and then stand up and push it hard for a minute.  Over and over through a 20 minute ride.  I plan to increase my intensity as time progresses.  I also plan to introduce some instructional videos.  I have found some on youtube and I have not ruled out getting the Zwift or Peleton App to use in conjunction with this bike.


I am super excited because this bike can help take me back to the level of fitness that I had achieved a few years back when I was exercising regularly!    This bike is going to help condition my legs to make me ready for spring when I can get back out on the mountain bike trails.   This bike is going to help me lose weight.   I now have the tool that is going to take away the excuses!

Achieving greatness: it can be achieved with one word

But how can I?  How many times do we utter that s entence when we are talking about changing our life?   We get comfortable in our lives and when faced with the need for change we just don’t have a single clue how in the world we will ever enact that change.  How can I?  How can I find the time?  How can I do that with the terrible arthritis in my knees?  How can I when I don’t have a membership?  How can I when I weigh so much?

It’s been no secret of late that I am unhappy with my fitness level.  Ok, so maybe I’ve been rambling on and on about it...just a wee bit!   It’s seriously been on my mind a lot!  It came up in a conversation at work the other day.   A gal that sits near me who loves to exercise and I were talking.  I shared my struggle.  I talked about my long days...how I leave my house at 7AM and don’t get home until 6PM (if I’m lucky) and how that doesn’t leave a lot of time for exercise in the evening. I mentioned how I hesitate to get home at 6 and break into exercise because I would never have a moment to relax.  I would literally get home, exercise, shower, cook dinner, eat, clean up and then I would be within a half hour or so of the time that I crash and head to bed.  Is that truly sustainable?  For me no.  I want a healthy life and a healthy body...but even more I want a healthy relationship with Jason and we honestly treasure that time we have together each evening. I mentioned to my coworker that I’ve thought about waking up 30 minutes earlier each morning to  at least get a 20 -25 minute run in the books..or a 20 minute ride on the bike trainer.   But in this conversation I whined, “but that’s early”.  (Yes, I really did whine!)

And that is when she said one word that puts it all into perspective and reminded me on how to achieve greatness and success.

Sacrifice

Oh yes...’if you want something bad enough, you will sacrifice something in order to achieve it’. For me and my fitness level it’s the sacrifice of time that has to be made.   My week days are full and I honestly like my routine (well...I don’t like the long commute that makes my day so long...but that’s just how life is...I need to work to pay the bills so that one is kinda non-negotiable at the moment).  But if I want to achieve greatness and reclaim the level of fitness that I had achieved a few years ago I need to sacrifice something in my schedule.  

What to sacrifice?  My mind was in a whirl for a few minutes as I pondered.  But I didn’t have to ponder long.  I will definitely NOT be sacrificing my evening time with Jason on a consistent basis!   Just not happening.  We need that hour or so each evening after the evening/post work activities of life (cooking, showers, etc) is over to reconnect and recharge not only our batteries but to help keep our relationship strong.  That time also doubles as our ‘relax after a long day’ time...which is equally as important.   I’m lucky in the fact that sometimes we do go out for a bike ride or a walk in the evening as part of our time together.  But I still need to figure out a consistent long term solution.  It leaves one thing.....waking up earlier.

If I’m going to be so adamant about not consistently infringing upon my time with Jason them I have to sacrifice in another area.  Waking up earlier!   And if truth be known, I am usually awake earlier than the alarm anyway.   I play on my phone, write blog posts (yup...this was written at 5:30 AM on my phone), read blogs and respond to blogs.    So it’s not really a complete stretch to actually remove myself from the bed and do something active.  I will just need to sacrifice my personal quiet time in the morning!

So....decision is made.   I want to achieve greatness....I am ready to sacrifice in order to achieve it!!!

Vacation: the perfect motivation

I have written about motivation so many times. It’s crazy how many times I’ve probably written about motivation.   I wrote about it recently when I wrote tips for motivation   But it happens because  motivation is fleeting and ever changing.

In the past I have been motivated to lose weight for various reasons. Sometimes it was competition with a friend, once it was even a personal competition with an enemy who I didn’t want to show me up. I have lost weight to get into goal clothing. And I lost weight trying to make my ex husband love me.  I have probably been motivated by a gazillion and one different things. And that’s OK, because it worked.  

I have a few current motivations running through my mind. There are one or two things that I am not quite ready to share  here yet. But let me tell you, they are good reasons!

But a real big motivation?

We have vacation in one week!  We are planning and hoping for a very active vacation. I know that my fitness level will hold us back a little bit. I also know that my lack of fitness will mean that what I do, will cause me to ache. I am OK with that. However, we are starting to plan our vacation for next year. It’s going to be a big one.  I am not OK with passing on some opportunities that may crop up during that vacation due to my lack of fitness. Nor am I OK with pushing myself through and then aching  miserably for the rest  of the vacation. I WILL have my fitness fixed before then. How’s that for motivation?

Fitness level check in: it’s not good

A few years ago I used to be relatively fit. Something happened though and I find myself in a very unhealthy place or rather unfit place.  I’m not talking about my weight (although that needs to change also).  I’m not even talking about the healthy/unhealthy foods I may or may not eat (although I actually eat relatively healthy).   I’m talking about muscle tone and the capability of my body!

While my doctor was totally satisfied with my numbers from my blood work and labeled me as pretty healthy despite my weight, I am not fit!

Three, four, five years ago I was fit. I was still overweight, but I was incredibly fit. It was nothing for me to go to back to back to Zumba classes and work out for two hours straight! And usually, in the morning before the Zumba, I had gone out and  run a few miles. I was capable of doing amazing things. I remember one day many years ago riding my bike for an hour or two , getting home and going for a three mile run.....just because.  

When I met Jason I was still running and going to Zumba and  as I started to hike with him it was easy...because I was in shape.   Thank you Zumba!   But then my beloved Zumba class ended .  I couldn’t find a class that worked with my schedule so I lost that exercise outlet.   I didn’t see a difference immediately....we were still hiking heavily...and walking mad miles every evening, so I was still moving.  I thought I would be fine.

I started to notice a difference about 9 months later...I didn’t feel as toned and strong.  But I was still moving and active.   We added biking into our repoirtoire.  I should have been fine...right? Maybe...maybe not!!  

A change in jobs and we didn’t get out as much...and I couldn’t run as often.  And it all went to pot!

I am appalled at the shape I’m currently in!  My body protests at the simplest things.  I still push myself forward.  I still am riding (when the weather cooperates...which hasn’t been frequently in the last weeks) and I still walk as much as possible (with a few days skipped here and there) at work. But my body aches when I push...my body ached after just a few hours of walking at the fair    My body is not thanking me for taking care of it!!!

We saw a clip the other night on tv (it was part of some show on human bodies on PBS) and they were talking about an 87 year old triathlete.  Yes.  You read that right!   87 and actively competing AND finishing triathlons and Ironman competitions.   I looked up his website  and he had some words of advice...so I am including them....credit goes to Lewis Hollander

1.  USE  IT OR LOSE IT.

2. Go hard, live long.
3. Go anaerobic every day.
4. Eat well, fruits and vegetables with abundant supplements
5. Set your plans well in advance and have achievable goals.
6. Have a stress free relationship.
7. Keep socially active and interested in life and it’s challenges.

8. There are no fat old people so watch your calorie intake.

Use it or lose it....yeah, I’m losing it!  

I know I need to do something!  My work days are long and busy.  But I know that’s an excuse.  Jason and I were talking and we have vowed to get back to riding after work each day (those  really hot days followed by a week or two of rain derailed us). But even if we get derailed by weather (and darkness when the time changes) I have a bike trainer .  (Amazon Affiliate Link)  It’s even set up with my old TRek! 

So that’s one step.  We are talking about doing some serious hiking this winter...which includes purchasing a new year pass for the Shenandoah National Park (we will most likely pay  the extra 25 bucks and get the National Park pass for all parks).   I would ultimately like to run a bit also...   so lots of activity forecasted.  But the other component....I NEED to add some strength training back into my daily routine!!   It doesn’t need to be huge and heavy.  I was toned through Zumba...and that mostly relied on my own bodies resistance and not heavy weights.  I can actually use the stability ball  (Amazon Affiliate Link) that I have..which is already blown up!!  I can also use the “perfect push ups” (Amazon Affiliate Link) that we have (Jason had them...I’ve not used them yet!).  I can do it!  I just need to make it a priority AND a habit in my daily routine!!!

Things need to change!   

Diet versus Exercise

The weekend has passed and I feel pretty confident about my weekend efforts to lose weight and my quest for a healthy lifestyle.  While I did splurge a bit, I feel confident with what I ate and the amounts that I ate.   It was hot outside but I managed to get out there and be a active also with some running.  As is many times the case, my brain went into overdrive during one run to bring me clarity about my actions and beliefs about exercise versus diet. 

Food is lost in the kitchen and not the gym!

Yesterday morning I posted David’s success story right before I went out for a run.  So it was natural that my thoughts went to that post during my run. Most specifically my thoughts focused on the fact that he achieved his goal with little or no exercise. This in itself was not surprising, after all I’ve written on here many times (or at least included a meme) about how exercise will not negate a bad diet. What was interesting about my thoughts on this run were the depth and direction that these thoughts took.  I was running and my first thought was, “why am I putting myself through this ‘torture’ if it’s not really where the weight loss is happening?”  Exercise is not something I regularly crave!  So why?  I immediately had my answer.  There were a few answers.  

**The first reason is that the exercise gives me the wiggle room in my eating routine to have a wee tiny splurge and not be so regimented and militant about my calorie count.  I still need to watch my intake of food. But I don’t worry as much about making sure I measure every drop of ketchup that I put on a burger or that every dollop of cream cheese I add to a chicken enchilada is exactly one tablespoon.   

** The next reason is simply because I like the euphoric feeling I get at the end.  It’s a sense of pride.  I pushed my body to do something and I did it.  I might hate every second of the actual run....but I like the exhilaration of being finished.

** The third  reason and possibly the most important reason that became clear to me during my run? I’m doing it to make my body strong.   When my beloved Zumba ended it took about a year but I saw a dramatic decrease in my fitness levels!  When I wasn’t running as much I saw another dip in what my body was able to do.  A random hike became difficult.  An occasional bike ride became brutal. I could see how my body changed and I didn’t like it.    I want a strong body!  I want to be able to do things, flourish and thrive in this thing called life for as long as possible.  Exercise helps make my body strong and more capable!  The extra bonus for being more physically fit... It helps tone up and eliminate the flab....it gives a body cleaner and leaner lines.  

Exercise?  Sounds like a no brainer to me...

Heat wave running

I got outside this weekend for some running.  It was hot! But I did it!

 On Saturday,  I made my normal lap, and even added the extra section to make it a bit longer.  (But was still short of what I was hoping for!). Have I mentioned how hot it was?

By the time I got back to our place I was really in need of some water.  Like, dangerously in need!  As I sat on the couch downing a bottle of water, Jason casually remarked, “I should have asked you to run by Giant (grocery store) and run in to grab me a caffeine drink while you we’re out.”    That sounds crazy but a half mile down the road there is a grocery store and I actually was somewhat near the store when I was out and about.  I thought for a few seconds and laced back on my shoes. The water had totally revived me and I felt good.   Why not do a quick mile...if I felt good I could run...but if I didn’t I could walk.  (Jason tried to tell me not to go but I was all in!!)   I ran to the store....literally.
On the way back though I did more walking than running.  

I didn’t let my double run on Saturday deter me from a run on Sunday.   It was still hotter than blue blazes, but out I went.   And I added even more into the loop that I’ve been running.  

Did I mention it was hot?  I did walk most of the last half mile....it was hot!

My take away from running is that I need to sit back and just run.  I need to stop thinking about the distance I used to run.  I need to stop thinking about the pace I used to run.  I need to just run the best I can at the point that I am at right now and be happy that my body allows me to accomplish that!

Eating and Diet

As I said at the beginning of this post, I feel like I did pretty good with my food.  My intake has been roughly right at 1300 calories.  I have fit in a splurge, I have made it work for me.  My calories through the weekend remained in line. The top graph shows my actual calorie count.  You can see that Sunday was a bit high (right at or right above my high end in the range of calories..1500).  The green graph accounts for exercise added in.  I feel pretty good about it all.  My weight stayed exactly the same..and for a weekend with splurges that is awesome in my book.  

Fun Stuff

Have I mentioned that it was hot?  We did our errands and just relaxed on Saturday.   On Sunday we relaxed and ran a few more errands.  I printed some copies of some writing that I have done that hopefully will someday be a book. (Yeah, I sooo need to buy a printer...and I almost bought one on Saturday, but remember I’m saving for a bike!) and we hit up some antique shops.  This feathery hat is sooo me...maybe I should go back and buy it! 

Ok, maybe I’ll leave this one there on the rack!  We also hit up a trail outfitters store.  That was enough heat for us.   We headed for home to watch movies in our the nice air conditioned place. 

We blinked and the weekend was over!  But I believe it was a totally successful weekend.  I managed to find balance with my eating.  I managed to get in some running.  I even managed to have some deep thoughts about what exercise means to me.  I don’t want the weekend to end, but at least this week I have off on Wednesday for the Fourth of July!