To that end, I have explored various options to increase my mental health. I am currently working with Cognitive Behavioral Therapy to retrain my thoughts. Cognitive-behavioral therapy is based on the cognitive model of emotional response. Cognitive-behavioral therapy is based on the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events.The benefit  of this fact is that we can change the way we think to feel/act better even if the situation does not change. By changing the way we think, we arm ourselves with a powerful tool to guard against self doubt. With this tool, we can set goals and more effectively manage life stress.

I am also exploring positive affirmations; daily statements made to ones self to promote positive self image. Poor body image and low self esteem tend to go hand in hand. Positve affirmation related to body image includes focusing on one part of your body you do like, looking in the mirror every morning, and telling yourself how much you like that part. In this case, my eyes are my favorite part. I think they are very expressive and beautiful.

I am learning relaxation, stress reduction techniques and meditation practices. I am getting out in to nature on walks, and find that I really love the warm breeze, the sunshine, and blue skies on a spring day. I love the earthy smell of the woods on hikes. I am also resuming an exercise regimen at least 3 days a week at my gym. I am enjoying the movement of my body in class and just the act of becoming active again. I want to be healthy, strong, and happy.

As someone said recently, “You choose to be as happy as you want to be.” In some cases, we need some extra tools to help us along the way. It’s a journey for each of us. I am responsible for my own happiness. I am building myself up from the inside out. I hope to be able to help someone do the same.

Thanks for listening.

Joann

For more info on CBT: http://nacbt.org/whatiscbt.aspx

Pushups: 40

Assisted pullups: 9

Stairs:10 flights: 4 min 08 secs.

I was quite satisfied with these fitness stats as I had expected to see a decline. I have been experiencing a decline in my endurance since being sick. I know it can sometimes take a month to recover fully from illness, so I am just taking it in stride.

It was nice to see where I am at currently in my fitness levels. My cardio/heart recovery is well within range, and I am beginning to feel stronger. Now is the time to refocus and revamp my fitness goals. I am actively researching nutrition and activity options to keep myself strong and to prevent boredom.

A main component will be to try to be more consistent with my dietary concerns. Trying to eat clean consistently can be a little challenging, as I have slipped a few times lately. Even though I am eating whole grain options for my carb intake, I must be more vigilant with portions. Portion control is essential. I also need to eat more veggies and fruits, and up my protein intake considerably.

These will be part of my goals pressing forward and I will also research any nutrition modifications that needs to be done concerning my PCOS. PCOS diet is typically low glycemic so I don’t anticipate having to make any changes.

I could use work as an excuse. We were trying to do Mon/Wed/Fri workouts, which would be 2 days of workouts before my work shift as a nurse. Unfortunately, this past week was very tiring at work. I ran my butt off at work  anyway, but it was disappointing to not do my workout those days. So we are trying to do our workouts at the gym on Tues/Thur/Sat, which would have me only doing one before work(Thur). That should be easier to accomplish.

On my off days, I told myself I would start doing some kind of work out as well. Whether that would be cardio, step, or an additional weight training workout. But that hasn’t happened. It is frustrating to me as I do have lots of down time on my days off. In the end I sit around a lot reading, researching, etc… I just have to tell myself I cant do anything else until I get my workout in. It is too important to put off.

Eating clean has been going fairly well. I have been packing a cooler tote filled with eat clean meals. I need to pack more easily eatable snacks though. On busy nights at work, I don’t always get to eat everything in my bag, which isn’t good on my metabolism, as you are supposed to eat every 2-3 hrs. Every 3 hours is what I can usually manage at work, and even that is difficult at work when it is busy. I need to work on sitting my butt down and eating…taking that short 10 minute break to eat that snack.

We are fast approaching the beginning of the 3rd month of the fitness challenge, and I really want to improve my results by the end of the challenge Mar 31st.

I have been thinking on the topic of motivation and what I want to get out of this journey. A strong, fit body. A healthier outlook. Ability to do more in my life.  Increased confidence in my body and what it can do.

And fitness challenges I would like to take in the future. One day I would like to go back to hike the Kalalau Trail in Kuau’i….a 9/10 on the Difficulty in Hiking Trails. I would like to go biking in Yellowstone.  I would like to explore the Canadian Rockies. There are so many things that open up to you when you increase your fitness.  I am sure I could come up with quite a list….I will think on it. In the mean time, I am open to suggestions.

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Wellllll, Kick my BUTT, and call me Sweaty! Our new workout is great! One hour of sweat does a body good.

I will detail our new schedule below, and then let you in on our progress to date. It is impressive and encouraging how fast a body can change!

• Squat Press…3 sets of 8 reps–using 10-20 lb Dumbbell. **Combo of squatting to bench and pressing DB’s overhead on the ascent of the exercise.
• Hamstring Stretch…3 sets of 10 seconds Each Leg

• Assisted Pullups…3 sets of 5——–*** I could barely do one set.***

• Stepback Lunges…3 sets of 5 reps Each Leg————–Keep toes against wall.

• Eagle Chest Press…2 sets of 15 reps———40 to 90 lbs pushing

• Pushups…2 sets of 5 reps——–***Challenge yourself and try from the toes or ankles on the BOSU ball***

• Kettlebell Single Arm Row…3 sets of 8 reps Each Arm—–10-40lb—**Keep shoulders and hips squared. Keep shoulder blade in back pocket.
• Stairclimb…3 sets—1 set is up and down

• Medicine Ball Slam…3 sets of 8—12 lb medicine ball—EXPLOSIVE!!
• Side Bridge…3 sets times 10 secs Each Side—-Elbow under shoulder.
• Rollouts…3 sets x 10 reps

CONDITIONING

• Low Intensity—ANYTHING BUT!!
• Treadmill Walking 25 minutes at 3.5 speed and 6% GRADE
• Schwinn Airdyne—5 minutes at 50% intensity

By the time we got 10 minutes on the treadmill, our bodies were pouring sweat. But we were in the zone, tuned in to our bodies and breathing.

We returned today to get weighed and measure our body fat loss. Tomorrow, we will have our 1 month fitness level tested to see how we have improved in endurance and strength.

Feb 3, 2010–One Month In.

• Start weight: 217 lbs

• Current wt:    214 lbs———–I lost 3 lbs.

• Waist start:     42 inches
• Current start:40.5————–I lost 1.5 inches.

• Start BodyFAT: 40%
• Current BF:         34.2%———I lost 5.8%

I have much more energy, am happier, and more confident. I know if I keep this track going I will continue to see  results.

My inspirational body is Tosca Reno’s.. Fabulous!

Cant wait to find out how my strength has improved tomorrow!

This week our trainer had us do something a little different. He wanted us to do 3 sets of our exercises, but for each set, he wanted us to see how many reps we could complete in 30 secs. He will use this info to decide what changes to make to our workout starting this coming week. We will find those changes by Monday.

This week we did our workouts Tues, Thurs, and Saturday. Thursday we missed the gym due to weather, but I did as much of my workout as I could from home. Pushups, overhead dumbbell press, some triceps kickbacks I added myself, and I did a few sets of planks.  Saturday, I got up at 400 pm and was feeling really lazy. I had an egg and ham whole wheat turnover and clementine, with coffee for breakfast. 530 pm my husband asks me if I want to go to the gym. I felt irritable and grumpy and really didn’t want to, even though I KNEW I would feel better once I got there. I KNOW that when I work out and work up that good sweat, my endorphins flowing, that I feel wonderful.

So we get there and start doing our body weight training and I really wasnt into it at first. But sure enough, 15 minutes in, BOOM! Endorphins start kicking in and BAM! I start smiling and just feeling so good. I love my husband so much, and tell him, “Thanks for pushing me to come with you. I feel so much better.” Because I realize that exercise isnt only good for the body, but the spirit. Exercise is MEDICINE not just for body, but for spirit!

And now I love the feel of the sweat trickling down my neck. My heart pumping ecstatically as I stride on the treadmill. The steam coming off my body as we exit the building into the frigid evening air. I love it. I love it all.

Later this week, we will be weighed and body fat measured to see what changes have occurred one month in. I am excited to see it. I know we are making progress. We have made changes to what and how much we eat. Our muscles are starting to have more definition. Small steps,but important ones.

We have also started to eat clean. 5 to 6 meals of unprocessed food, protein with every “mini” meal. Lots of water.

The EAT CLEAN DIET has another side effect besides eating healthfully. I am cooking more! Tosca Reno has great EAT CLEAN DIET Cookbook filled with EASY recipes. The key, which we are still working on, is prepping more of our meals on our off days.  Preparation is key, but it sure does pay off.

Week 3 workout

changes to workout include

• Underhand pulldown 3 sets of 15
• Step Ups 3 sets of 15 each leg.
• Band Skiers-increased to 3 sets of 30, but intensity ups
• He decreased the Stability Ball Bridges to 3 sets of 15 secs…and added Stability Ball Rollouts 3 sets of 10 reps….

We dont really care for this move as it(so far) has caused lower back pain. We only did 2 or 3 of them, because of poor form I am sure. We did have someone show us how to do it first. When I would try to rollout the ball, my lower back would dip causing discomfort when I would try to roll it back. I guess we will need to ask our trainer about those, because they just aren’t working for us.

In addition to those changes, I did 45 push ups, 60 squats, and 45 overhead presses.

Our CONDITIONING portion was increased to 30 minutes at 3.5 speed, 3.0 incline. I did MAX 3.2 speed at 3.0 incline and burned 217 calories and walked 1.67 miles.

My workouts are burning around 800 calories per hour easily according to my calorie counting watch function. These are great workouts. They really push our muscles.

After our workout, we had our protein drink, and I added some antioxidant rich raspberries to it. It gave it a nice kick!

For dinner:

• 3 fish sticks
• small portion of fries
• steamed zuchini

I also had a small banana pre-workout. I have heard it is good to have fruit right before a workout for quick energy, but I am finding it tends to make me feel sick mid workout. I am going to just stick to drinking a lot of water, perhaps if it is a citrus fruit it wouldn’t make me sick. Something I will have to experiment with!

**Breaking NEWS**

I may be able to get Scott to try a Zumba class with me on one of our off days from our UFC workout. Perhaps Thursday. I will keep you posted how it goes. Below is a video showing  what a Zumba class is like. I have been to one, SUPER FUN! And no you dont need to be very coordinated. Everyone was laughing and having fun!

Ok, so this is my first day I have done the week 2 workout. I was supposed to do it Monday, but woke up late, and since I was working that nite I let it slide. I wish I would have just gone and then rushed around getting ready for work. But I can’t change it. It’s okaaaay, I tell myself. I didn’t get crazy with the eating, although I didn’t write what I ate Monday and Tuesday. But…it’s okay…Today is a new day. Wed Jan 13.

I woke up around 330, groaned and pulled the covers over my shoulders. So hard to get out of my warm cocoon. But I knew I had too, and someone else was depending on me too. My husband, Scott, who is on the journey with me. I pulled on some old clothes and we headed to the gym.

Week 2 Workout had a few changes, mostly consisting of increase in reps.

• On the Bench Squats, we are now doing 3 sets x 15 reps…still holding that 20 lb kettlebell.
• Dumbell overhead press, we are now doing 3 sets x 15….holding 10 lb weights.
• Pushups are now 3 sets x 15 reps….45 pushups!!
• Band skiers–3 sets x 20 –more explosive–no problem here, I love how my arms feel after.
• Step ups are now 3 sets of 10 reps EACH LEG.
• Underhand Pulldown- 3 sets x 15 reps…(I am pulling 40 lbs.)
• Stability Ball Planks – 3 set x 30 secs
• Single Leg Glute Press- 3 sets x 5 reps…hold for 5 seconds.

For the conditioning :

Treadmill_ This increased to 25 minutes, 3.5 speed, 3.0 incline. 

I still am unable to go to 3.5, in part because my arches begin to hurt…I don’t know if my arches just weren’t properly warmed up today, or if it is just the impact on them at that speed. I have good shoes with a medical grade orthotic to support them, but I am seriously thinking about looking for a different pair of shoes to wear here. However, my current shoes(Zcoils) are the most comfortable I have found for my foot issues. And they were designed by a runner, so you would think I wouldnt have a problem. Perhaps I need a new adjustment. In the meantime I will be researchng other shoes..perhaps the Nike Shox or Lunarglide. They look kind of springy, but they MUST have the arch support/stability factor, which is something I am not sure they have.

After our workout we had: at 545pm

1 scoop choc-pb protein mix with 2 % milk==240

• Dinner: 700 pm
• Home steak——————————–230
• Steamed squash and broccoli————40

At 1030pm:

• Whole Wheat bread: 2 slices toasted———–160
• tuna salad, celery,onion, no mayo—————60
• 3 celery mini sticks———————————–0

As a dessert treat: Sugar free Pudding made with 2 % milk—200…………..should have been made with Skim Milk but we didnt have any…still I thought this was a good treat. The mix itself was only 35 calories per serving(1/4). There were 4 servings per box, and we split it. so we each had 2. But it was worth it. So lets look at the calorie total so far.

• Calories In:   930  so far….Wow! I thought that I had more, but this is what happens waking at 330pm
• Calories Out: 800     WOW!!!!

I feel so unsure when I dont track my calories…yes, I know the rules, eat something every 4 hours, use the low glycemic index, and even the generic, ONLY EAT WHEN TRULY HUNGRY. Listen. To. Your. Body!

So that is what I have done today. I have about 600 calories left to eat. 1500 calories per day is what I am shooting for.

Our first seminar is next Thursday at 730 p at the gym. It is on Fat Burning Strategies In and Out of the Gym. Maybe we will learn something new to add to what we are doing. I cannot wait!

We went out Saturday nite for a girl nite. It was great getting together with my sisters and some friends for some karaoke. I tried to expect allowing for a few drinks in my caloric intake. In the end, I had 3 glasses of red wine. I wish I had stopped at 2. Or even 1. But oh well. What is done is done. Im sure I could have done worse and red wine does have some things going for it. In the plus column for today, I did my workout which burned 800 calories, and for dinner prior to the night out, I had a salad with spinach, apples and tomatoes, paired with a chicken breast.

We danced a little bit which burned some calories. After arriving back home, I had some serious munchies. I had 2 servings of Whole Wheat Ritz —about 300 calories, with pepperoni on top…not sure how many calories from pepperoni. A couple hours later before bed, I had a serving of Grape Nuts with 2 % milk. Around 300 cals.

All in all. I think my workout balanced my intake at the very minimum. Next time, I think(I hope) to just stick to one drink if anything.  My next workout is tomorrow!

I hope to include more active activities when I get together with my girlfriends.

Today we went to a local pizza joint. We had decided to make pizza at home or try to from now on, but we decided to go out. We got a thin crust, veggie pizza. olive oil sauce. mozzarella, spinach, feta cheese, and sun-dried tomato. We had a garden salad first. And I had 2 small pieces. Okay 3.  UGH. I didn’t feel bloated, or as if I had stuffed myself and this was my main meal of the day. In some ways I felt as if I was justifying the meal to myself. But really, I shouldnt let myself feel guilty in any way. After all, the positives: 1)I had a salad first filled with greens! 2) I paced myself to see if I really wanted that third piece. The one negative: I did have a large beer(brown ale). I am not sure how many calories this added; I am sure the deficit would have been smaller if I hadn’t indulged.

However, everyone is entitled to a little indulgence. And if I still think conscientiously about what I am eating, I can work this into my daily totals. If I just remember to (from that point on), feed myself when hungry, and choose healthy foods to fill the space.

Since that meal, I did splurge on a box of Whoppers at the movies. I know, I know. But I really wanted. Not the best. 340 calories, 14 g fat, 58g carbs!!! But it could have been much worse. Since I got home, I have drunk some hot tea. I find that if I drink water or tea before reaching for something to eat, it helps me decide if I really am hungry or thirsty.

To sum it up, sometimes it is ok to treat yourself… to not be tempted to binge on something you think you shouldnt have.

In the meantime, I am excited by some new things to try. We stopped by a local natural foods store. Natural/organic and/or Oklahoma made. Whole Grain Levain bread made with sunflower seeds, flax and sesame. Local Honey. Some natural soup mixes, some NO PUDGE fudge mix you make with yogurt, and my sweet husband’s favorite Kalamata Olives. Oh and some QUINOA, a grain which is full of protein–which I cant wait to try! Yes, it is more expensive than going to a local Wal-Mart, but you find mighty interesting things there. They even have a Spice Bar and a Tea Bar. I am giving a shout out to Native Roots Market in Norman,OK! (nativerootsmarket.com)

Later on this afternoon will be my third intense workout. I can’t wait!

PRE WORKOUT: Small Banana–100 cals

Today was the second hardcore workout we have done. I must say we were able to deliver better today than Tuesday. I suppose that was because our quads werent killing us as much! We made some changes to allow us to move better. I actually went up to 40 lbs for the Underhand Pull-downs and modified the treadmill speed to 3.2.

I could tell that I felt stronger today doing the movements. I like to look at my muscles as they are performing the exercises I am giving them. I feel a special thrill at watching my biceps tense and flex. And my thighs and glutes beginning to burn during squats. My abs quivering while I am struggling to hold a plank position. My quads tightening doing step-ups on the box. The blood pumping through my veins as I stride on the treadmill. I can see myself in the mirror and often visualize how I will look when I lose some of this extra fat I am carrying.

It is an exhilarating feeling, when you remember the joy that movement of the body can give you. Muscles are made for motion, not for sitting around all day. And I so enjoy that glow, even if I do end up looking like a cherry tomato!

POST WORKOUT:

I have a protein mix, with 2% milk.

1 scoop 120 cals

8oz  2%  120 cals

Total:      240 cals

For dinner, we had:
(This is actually breakfast for me since I work nights, sleep days.)

1 cup Angel Hair Pasta———————170 cal

2 oz Chicken with white wine sauce——100

Steamed Squash,Mushroom,Peppers—-  40

1 Reduced Fat Biscuit———————–110

Total:————————————420 calories

Dessert

1/2 cup Choc Pecan froz yogurt (Hmm, do we see a theme here?)–150 calories ——Even if we are measuring, shouldnt have every day.

A few hours later…

1/2 cup Stonyfield Organic Oikos Greek Yogurt 0% Fat…a super snack!

• Only 90 calories, 0 fat, 10 grams protein

2 Reduced Fat Sugar Free Pillsbry cinn rolls

• 240 calories—yes, I know, maybe not the best, but I did pair it with the high protein yogurt, lowering GLY Index

8oz  Two Percent Milk–120 cal

Total: 450

A few hours later….3 squares of delightful lavendar milk chocolate from NEW Tree. Around 70 calories if that.And sitting here with a large cup of Orange and Spice tea, unsweetened. I am feeling pretty good at the moment. My target is to eat around 1500 calories per day. I think I have just about hit it. Of course I am always listening to my body now and if it truly needs to be fed, I will feed it.  Think balance and moderation. And Method in the Movement.