Tag: healthy-living

Stages of Change-weight loss style

I work with at risk children, youth and families which means I often base my work around the stages of change model.  I have to see where a client is sitting within the stages before I can push/support them to make a change in their life.  This is where my head goes when I’m working on something I want to change as well.

stages of change

I’m past the Pre-Contemplation stage- where you have no intention to change anything

I was teetering between the contemplation and planning stages for most of December.

Contemplation- aware of the problem but no commitment to change.

Preparation  (or Planning some call it)-intent on taking action to change.

I knew what the problem was (my weight/lack of self confidence due to my weight/my eating habits/my lack of exercise) and I wanted to change all of that, but it’s hard to commit.  Near the end of December I started planning on changing- started meal planning for January, planning time to meal prep and planned workouts into my schedule.

Now it’s time to Action this shit.  -actively modifying the behaviour that needs changing.

I am now working on the Action stage.  I have been working out daily (for 3 days ya’ll lol, but i’m working on actioning it), paying closer attention to what I’m eating and why i’m eating.  I just need to  ensure I do this so that it becomes habit so I can then move into the next stage which is,

Maintenance- sustain change, new behaviour replaces the old.

There is also this thing called Relapse.

What happened in December was a relapse- fall back into old patterns/behaviour.  This is also a very normal step in the stages of change, it’s often upsetting and disappointing. It doesn’t mean there isn’t hope.  I slipped back into not exercising, not eating well and just being lazy.  All sort of things can trigger this: for me, this time, it was getting sick.  I’ve gotten sick before and it hasn’t triggered me to turn back into a lazy ass.  You just never know for sure.

I sometimes hate that relapse is a normal part of the stages of change, but change takes a lot of work.  Relapse is also a time to look back and reflect from what went wrong the first, second, third (however many) attempts and try things differently the next time.  I’m sure I’ll hit a few more relapse’s and I’ll start over.  Like I said before, it’s hard to admit I’ve failed, but I don’t give up.

Where are you in your stage of change?

Weigh in Day 3: slow and steady

I usually try to have my treat/cheat meal on Friday or Saturday, AFTER weigh in day, but this week it happened to take place Thursday evening. Thursday also being the only day that I’ve felt hungry none stop in the past 3 weeks.  I ate a bit more than planned, but all healthy choices-except for my chicken brie and fig sandwich (minus skin) and yam fries (healthier right??? lol) it was so worth it for my cheat meal.   I still felt good about how I ate for the day.

but I was a little nervous that the meal, plus a few extra calories from extra snacks would completely ruin my weigh in.  Hopped on the scale this morning.

Last week: 159.8

This week: 157.4

That means I’m down 1.4 pounds this week, slow and steady the weight is disappearing, which is super especially after eating a cheat meal the 12 hours before.   This also means Steph has to put $50 extra on her credit card-  I have yet to hear her confirmation of completing this, but I’ll make sure that gets done!  Next week I will weigh in and do measurements. I didn’t post them, but I did take them at my starting weight.

I am feeling confident that I can keep this up until I’m back at my ideal weight.  I am hoping to get back to this weight by January 22 as that’s when I have a week off and head to the Bahamas for a friends wedding.  Thinking about wearing bathing suites for a week is motivation to get my butt moving almost every day.

I’m also looking forward to December to have more time to focus on fitness.  I picked up an extra 60 hours at my casual job this past month.  Often I work these extra shifts after my normal job which means I have a 14-16 hour day, or I’ll sometimes pick up an extra 12 hour shift on a Sunday- like I have coming up this Sunday.  This doesn’t leave a lot of time for workouts, so those days I really focus on my meals and sticking to what I’ve planned and packed to eat.   I think I have 1 extra shift in December so I will have more time to dedicate to my half marathon training and working out in general.

The plan for this week:

Friday: Workout with Laura (Laura being my roommate/trainer)

Saturday: Workout with Laura and short 3-4km run with Koda.

Sunday: I work 11-11, but have made plans with my old running buddy Jill to meet at 9am to attempt our old 6.whatever Km run. Then I’ll head to work.

Monday- I took a day off of work to book a bunch of doctors appointments, so once I’m done those for the day the plan is 8km run with Koda in the afternoon.

Tuesday- Work 15 hours, just get in the normal morning walk with Koda.

Wednesday- pack in a short run right after work before Volunteering at the Food Bank

Thursday- Haven’t decided yet, I have a basketball game, but I may be driving home a day early for the weekend.  I’m going see how I feel later in the week, might be a good day for another rest day.

Here’s to another busy and great weekend ahead.

Weigh in day 2: Is it a positive or a positive?

Weighed in this morning and it’s one of those positive negative positive situations. How every you choose to look at it.

Weighted in at 159.2

so that’s down -.06 lb

So that’s POSITIVE, but it’s not the 1lb goal I have set for each week which is negative, BUT means I will be paying (a measly) $25 towards my lady’s shrinking debt.   so that’s still a positive in my mind as I still lost some weight and we’re getting rid of her debt.

I’m still really happy with my weight loss. I had another BUSY week working a little too much between my 2 jobs.  I stuck to my diet except for one evening had a larger snack and a treat, but shit. I was eating whatever I wanted, whenever I wanted and feeling like crap about it so I can’t even feel bad this week!

I only got 2 runs in this week totally 7.88km, but both were faster times than the last few times I ran so there’s another positive.

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Koda leading the way on one of our runs.

 

My plan for the next week:

Friday- Training with Laura

Saturday- Training with Laura and short run 4-5km run in the river valley

Sunday- Longer Run with Koda  and Soccer game

Monday- I work 15 hours no planned workout

Tuesday- Spin class (unless I work late) or Gym night

Wednesday- Basketball game

Thursday- short run before work with Koda as I work LATE

My running goal for this week since I didn’t meet last weeks is to run a total of 15km. Very doable!

Life Changes and Challenges

Bet you thought I had completely disappeared.  It’s been 7 months since I last blogged. I needed a break back in the fall and I needed a break yet again.  I had said I wasn’t in a great state of mind, well, for the past 7 months I’ve been struggling to get where I am today.  I finally feel like myself. I finally feel ready to get back to me.

I’m not going to go into every last detail, but I’ve gone through some huge life changes and challenges in the past 10 months.  It’s been busy, stressful, tiring, sad, exciting at times, and it’s been depressing.  I finally made a decision to 100% put myself first and make myself happy.  But coming to that decision included all of those feelings I stated above and now in September I finally feel some inner peace. I finally feel like I’m the person I’ve been striving to become for years, except with my fitness.

I use to blog to stay motivated and keep track of my weight/fitness goals. It helped me vent some frustrations and set and achieve goals and fail at some as well.  I’m finally ready to get back to it. I still love being active, but its been one thing I’ve had to put to the back burner for the past few months in order to get where I am now.   Now I am able to spend the time I want on my fitness goals and will follow up with a post about goals I set earlier in the year later this week. pic

 

 

Ball Hockey Tournament

Weighed in at: 148 lbs yesterday morning.

so I’m -1lb this week

I didn’t have the greatest week but here’s what I got up to since last Friday.

Friday- 40 minute run on the treadmill – Catching up on season 3 of The Walking Dead

Saturday- 4 ball hockey games.  I was in an outdoor tournament with some friends.

Sunday- 1 last game for the outdoor tournament, and then my 2 regular ball hockey games

the rest of the week was extremely stressful and I didn’t have time to work out 😦

We were the only team with more women than men, ok there was only one other team with women. We destroyed one mens team and did very well against a young mens team- all whom were under 24 and play a high level of hockey.  We ended up only playing these 2 mens teams due to some teams not showing up as it was so cold.  Remember it was an outdoor tournament at -20 with the windchill.

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some of my fav ladies
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missing a few members of our team

 

Due to my stressful week I have still not set any monthly goals.  I didn’t work on my goal of pre-packaging food for the week, it just seems like too much right now.  I’m just trying to make sure I eat at all with this stress.  My first half marathon for the year is coming up on Feb 16 so I am off to get out for a training run as I have been slacking in that department.  I know I’m physically fit enough to, just need to up my mental game and make sure my calves don’t cramp up while running.

Have a great week!

Needed sometime to decide what’s happening in 2014

I needed a break from blogging.  So I have not posted since November.

I have missed it though, so I am back.

I still do not have time to blog as much as I used to so I’ve decided that once a week at some-point between Friday-Sundy I will post.

I needed a break from Nov-till now because I wasn’t in the right state of mind to be working out consistently and paying close attention to what I was eating.  Not that I was going hard on Christmas cookies, cause I didn’t and I didn’t put on any weight over Christmas!  Life just got busy.

I have still been visiting with my nutritionist to discuss what I’m eating, when I’m eating, how to stay motivated etc.  And I have a goal to be down to 148 (on her scale) by Feb 15.  I had jumped back up to 153 before I went on my trip in November so I figured 5lbs is a reasonable goal for just over a month and if I can do lose more than I will.  I say on her scale because there’s a 3lb difference when I weigh in at home compared to her scale.  I could also be that I’m not naked in her office weighing in but that’s ok.

My current health/fitness goals for 2014:

1) Get down to 135 by December 2014- taking this nice and slow because I think the slower I do it the easier it will be to maintain when I get to my goal weight.

2) Run 3 half marathons- I’m signed up for one in feb, signing up for the Lulu-lemon Sea Wheeze in Vancouver and have plans to do one in chicago with a girlfriend but I’m not sure I can make it anymore so I will look at possibly doing another one in Edmonton or make another trip out of one.

3) Get good at meal planning, cooking and pre-packaging- I want to make sure that I have healthy snacks to grab at all times, but also breakfasts, lunches and dinners.  So whether I plan out my meals for a week and cook them all over the weekend or just at least have breakfasts and lunches ready to go I haven’t decided what will work.  I think it will take some trail and error.

Here’s how I plan on reaching some of these goals:

My friends are amazingly supportive. THANK GOD for them! If you’ve follow my blog you know I play on a women’s ball hockey team. My gf Steph (who’s on my ball hockey team) has been making me come to drop-in ball hockey on Saturdays & Wednesdays and any other night that I’m free and drop-in people need a sub.  Steph has also made me join another women’s ball hockey team that is in a lower division than our ball hockey team so that I can work on my stick handling and fitness.

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I’m in the white helmet (not the goalie)

Jen and Emma (who you should remember from previous blogs) are also into the ball hockey scene with us.  They also got a dog around the same time that I did so we spend a lot of time at the dog park with our furbabies who are also BFF’s so going for walks and runs with our dogs is one of our fav ways to hang out now.  except that it’s been -40 WAY TOO OFTEN this stupid winter.

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Koda attacking Penny. Swear on my life they are just playing!

 

SOOOO I play at least a minimum of 4 hours of ball hockey a week right now. I will continue to do this throughout 2014.

I will be weighing in on Friday mornings, so I will post my weight with my weekly blog.

I weighed in yesterday at 149 (my scale)

I will also post what exercise/activities I’ve done for the week.

I’m sure I will come up with monthly goals as well but I really just wanted to get a post out there.  I am off to an outdoor ball hockey tournament, have 4 games today and who knows how many tomorrow before my 2 league games! Wish me luck!

 

Quick Tips on Healthy Snacking

Since my holiday I’ve been trying to get back into the daily healthy eating routine I was in before I left.  It’s been a struggle with Xmas sweets starting to appear at meetings and people wanting to go for dinners, but here’s how I’ve managed to

Plan ahead– Make a grocery list of healthy items you need for a week or 2. See if you need small Tupperware or bags as well.

Pre-pack snacks– If they’re in a ready to grab container in the fridge or panty its much easer to grab a healthy snack. Buy a bag of almonds and count them out. Same can be done for any veggie/fruit.

Buy snack size– maybe you’re too lazy to measure out your snack. look for pre-packed snack size veggies, humus, cheese, nuts etc.

Pack you snacks with your lunch the night before– I find that if I pack my lunch right after dinner its much easier to eat healthy. I pack leftovers, 2 snacks

Keep some packed snacks handy– I keep some almonds in my car’s glove box, purse, at work in a drawer so that if I’m hungry and busy I don’t have an excuse to hit up a drive-thru.

Ask friends what healthy snacks they have– If you’re sick of the same snacks ask around, someone will have some healthy options you hadn’t though of.

Allow yourself an unhealthy snack from time to time

A list of my 150 calorie goto healthy snacks:

  1. 20 Almonds
  2. 1/2 cup grapes & 1/2 cup Cottage cheese (1%)
  3. Medium apple with 1 tbsp almond butter
  4. 10 Mary’s Gone Crackers with 1/4 humus
  5. 1 cup veggies & 1/2 cup Cottage cheese (1%)
  6. 16 baked tortilla chips & 1/4 cup Salsa
  7. 3/4 cup plain 0% greek yogurt with 1/2 cup berries and 1 tsp honey

These can me mixed and matched, maybe you want grapes and almond butter, or crackers and almond butter just play around with tastes.

Veggies- your choice : carrots, peas, cucumber, peppers etc

back from holidays

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swear we’re not naked!

Well I’m back from the Dominican, what a GREAT trip.  I finished 2 books and started a 3rd all while laying by the pool for 7 days.  Most relaxing trip I think I’ve ever had.

I didn’t plan to work out while we were away and I also didn’t follow my new clean eating plan. It’s really hard when you don’t cook for yourself.   On the positive note about that the resort was huge, so Ryan and I walked to and from almost every meal (about a 1km walk each time) and I did some squats, push ups, abs in the room at night. I only over ate at one meal.  You know the over eating when you’re stomach actually hurts and I tried to make healthy choices as best I could.  I am waiting to check the scale till Monday am since I know I hold a lot of water weight after flying.

I had made a workout plan before I left on holidays in hopes to fit it all in.  I didn’t fit it all in, but did 2 of the 5 workouts which really is better than nothing.  Had to stay late at work and do some last-minute running around for the trip, such is life.  I’m back at it today, started off the am with a healthy breakfast, about to go grocery shopping and have hockey tonight.  Another plus, and I’ve said it a few times before with no follow through, my husband has agreed to working out with me 3 times a week for an hour while we have a show on netflicks in the back ground.  I asked him while away to workout with me, saying he’s promised me this for at least a year now, and really what is 3 hours? NOTHING, he spends at least  15 hours watching TV/playing video games a week, so why can’t 3 of those hours be working out hours.  He said ok since he knows I want and need that extra support from him and he’s feeling a little tubbier than he use to be.  I know it’s going to be like pulling teeth to actually get him to workout, so here’s hoping he follows through.

 

I went for a run

I’m off every Friday with my current position at work.   This is the day I usually get all my chores for the week done, random errands, appointments and a good workout.   As I’ve mentioned I’ve signed up for a half marathon.  It’s not till February, but I am in training as I’m a tad out of running shape right now due to my lazy/un-motivational summer.  I usually deal with a few injuries when I’m training as well so the earlier I start, the earlier I can fix the injury and keep training.  Anyhow Friday I set out on a run with my bestest running partner Koda.

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I was only planning on doing about 5km or so, but once we got to about 4km I took a path that led us to this great off leash forested area, where I’ve run before, but never realized was an off leash because I didn’t have Koda then.   It’s a great path because it’s not just flat.  There’s little hills and some short steeper hills.  So when I came to a bigger hill, Koda and I would run up and down it once or twice.   I also remembered there were stairs further down the path so Koda and I went to find them and did the stairs 4 times.  Ok well I did the stairs 4 times.  Koda did them 3 times and then ran to this nearby creek to get a drink while I ran the fourth time.  Then we ran back out of the forest and headed home.  In total we did 10km in just over an hour.  I really don’t care what my time is because after being sick and having issues running 5km last weekend I was worried I couldn’t’ run for more than 5km. I was also kind of worried about the half marathon I signed up for.  Thinking “shit if I’m having troubles running 5km how am I going to do 21.1?”  Well that 10k put those fears to rest.  I have weeks to train still and I have a running partner who will gladly run any time I want.  PLUS I am running the half with my old blogging partner Jill so once she’s back from a month-long trip she will also want to train with me.

Saturday Koda and I got out for a faster paced 4km run.  Still slower than I usually am, but faster than my average pace of the 10km so that’s good.  I also met up with some friends later in the day at a dog park and forgot to track how many km we walked.  Koda loves the exercise and so do I.  He really is great motivation for me to stay fit.  People keep telling me that Koda’s lost weight, put on muscle and looks great.  So I think all the running/walking we’re doing is benefiting both of us.  Now just to get the husband on board.

I’m off to play ball hockey now and then hit the dog park.  Loving my exercised filled weekends, now to get the exercise to happen after work during the weekdays.

What are you doing to be active today?

I am trying to eat healthy

I was sick for way too long. I ran a 5km race last weekend and was so out of breath, had some chest pain and felt like I might have pushed myself to hard. BUT my cold seemed to disappear after that so maybe that’s just what I needed since I was feeling fine otherwise. This race was a Zombie Evasion run. Everyone who participated had a belt that they attached 2 flags to (3 or 4 if you donated food and money) and got ready to be chased by people dressed (fully dressed) as zombies. There were 5 heats, in which they started about 100 people for the race. My team was in the last heat so we had a blast watching and laughing at the first few groups, here’s why

The first heat of roughly 100 people or so were at the big blow up start line. If you’ve done a race you know it’s cramped, you’re shoulder to shoulder with people and when they sound the horn or gun to go, it is a very slow start as everyone tries to start walking/running forward with no room. So what made this so funny you ask? Behind the start a few hundred meters back they had a cage of zombies. When the horn sounded, the zombies were let loose and SPRINTED up to those people who were at the back of the pack slowly shuffling towards the start. The zombies immediately started stealing 1/2 or maybe even all the flags. Seriously from all the zombie movies/walking dead I’ve watched I was not expecting Sprinting zombies, and I highly doubt the people who started the first heat were as well, since they screamed in terror like it was actually the apocalypse. Once the first heat was well underway they called the second heat, and you should have seen the people rush, push and squeeze up to the start line. Everyone who saw what had just happened to the first heat was determined not to be at the back of the pack. This continued through all the heats, even mine, the fifth heat, but we lucked out. There were no zombies left!

Overall it was a very fun race. My team lost all our flags. The zombies were just to quick for us and some of the flags fell off the belts by themselves but we all got a sweet medal.

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I’ve also gone and seen a dietician ( nutritionist ?) whatever they want to be called. I am going to be trying to cut our more refined sugar, yeast, processed foods and on and on. I had to do a 5 day food log for my first meeting with her. For 3 of the 5 days I felt I ate pretty well the other 2 were slightly embarrassing, but after speaking with her I quickly realized just how addicted to sugar and carbs (BREAD) I am. These 2 things alone are whats making it so hard for me to lose more weight and toying with my skin/emotions/metabolism. So starting Monday I am to follow this new menu plan. I refuse to call it a diet because it is very similar to how I ate before just with a few tweaks and changes so that it is healthier.

Though I do feel like this situation may arise lol

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I am going to eat 3 meals, and 3 snacks a day. I will post a day of my meals next week and let you all know how it’s going. I think the best part is my hubby is willing to eat the same meals as me, minus the fish and probably quinoa (substitute chicken and rice) so here’s to getting on track with my health!

Anyone doing anything to get on track with their health??