January 13th, 2013 Perseverance   Blog #3

Good Morning!

OK so this blog is about putting it all out there (and it's long SORRY!!!). First, I am going to relay some embarrassing and personal information that every woman cringes at. In order to keep this blog real and credible I feel that I have to be real and credible with myself.

I went to the doctor Friday because I felt like I was going into bronchitis. Caught that in the nick of time! However, while I was there I asked him to check my highest weight during 2012. WOW what a realization that was. (Numbers to follow, I promise and no skipping ahead :) ) So he said Wow what are you doing? You look great! I blushed because he is kinda cute! Anyway, I told him my plan and what I was doing. He approved 100%, I asked him to be on the safe side that I would like to get a complete blood work up done to make sure my numbers were where they should be. He agreed and that is coming up.

Now, most of us see the scale as a enemy and in a lot of cases it is, It is a number that represents your gravity level on earth, However, it is also a good indicator of if our lifestyle style is working or not. I have had many challenges in the past 90 days. New job, deaths, extreme friend drama, family, holidays...but this is life. Right? And if those events are not happening then its something else, other dramas. What I am saying is that life happens, it's up to you whether you use it as an excuse or look at it as a challenge to overcome. I choose the latter and decide to persevere!

My highest weight last year was (ready?) 282. Many say "OMG I would have never guessed you weighed that. But I did and that is extremely unhealthy. That put my BMI at 44.2. I currently weigh (ready ?) "235" (yay) and that puts my BMI at 36. My BMI has dropped over 8 points! By the table below you can see how bad 44.2 is. However if you look at the positive side of this, I am within 12 points of being "Normal" which is a weight of 191 or lower. I am 40 pounds from being healthy by the BMI standard. For more information on this go to this link. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm#limitations

If you read that does it scare you? It did me. I want to be healthy and not just so I look better but so I feel better and lessen my risk for something I can possibly control. This link has several good key points that are useful in this journey. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/recommen.htm

Now if you are stuck on a number (like me) and you want to set numerical goals( like me) then this link will calculate a range of what your ideal weight is. It does not take into consideration your body build. Some people have a larger bone structure (like me) and this is a GUIDE. What is important is how you feel. Are you happy healthy and when you look in the mirror are you realistic about what you see. http://www.caloriescount.com/Mod_my_plan_assessment.aspx?AspxAutoDetectCookieSupport=1

Alot of my issues is low confidence and horrible self-esteem. I remember being in high school at 148 and being told I was fat, Moo Cow (was one of the popular phrases for me) Fat Frye etc. I rarely if ever wear shorts or dresses to this day because people made fun of my large (then very muscular because I played sports) legs. I still hear those voices. When I walk into a room I still measure myself up against everyone there. Because of my own distorted self image I cannot see what others see. Warren is constantly telling me he thinks I am beautiful. I completely suck at taking compliments. All because of some bully's and cruel words that were said to me very early in life. This is where psychological perseverance comes in. I am trying not to see the physical me so much as the healthier me. So here is the low down - raw numbers ...

                     Beginning          Current          Goal           Current Loss     Goal Loss
Weight          282                     235                160              47                     122
BMI              44.2                     36                  25.1             8.2                    19.1

I will be re-assessing my goals as I go. Like I said, its just a number at this point. I have set mini goals along the way. Such as I wanted to be:
235 by my birthday on January 24th. HIT IT!!!
I wanted to be in a size 16 jeans. HIT IT!!!

So my new goals are:
I want to be in the 220's by February. (hey that's only 5.1 pounds)
I want to decrease my fat intake by 5 grams a day (set to 50 currently)
I want to increase my water to 1 gallon a day.

Warren has a great quote from Tony Horton, it goes like this....
"Don't say "I can't, say "I currently struggle with..."

PLEASE READ THIS- DON'T DO ANYTHING EXTREME & CHECK WITH YOUR DOCTOR

Please note you should not go below 1400 calories per day, as this is the minimum amount necessary to meet your daily nutrient requirements. If the calorie level determined for you is below 1400 calories, you may want to consider increasing your exercise. However, if you are unable to do that, you will still lose weight, it will just be at a slower pace (approximately 1/2 pound or .25 kg per week).
To lose one pound (.5 kg) a week, a person must burn 3,500 calories more than are consumed (500 calories per day over the course of a week). For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound (.5 kg) per week


http://nhlbisupport.com/bmi/

BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity = BMI of 30 or greater

January 8th, 2013 - The TEST! Blog #2

Wow what a few days it has been since my last post! As many of you know I lost my beloved Mother in law (MoM) on January 2nd. So, with that being said, I'm sure you can imagine the amount of food that was around. I stayed true and disciplined. On Wednesday January 2nd, I had to take Whitney and Raphael back to the airport to head out to France. Yep my baby leaving again. After I sopped them off I was planning to go to Deb in Wilmington to return a dress that I had purchased. Of course I had lost the receipt but I had the tags on it and they gave me a store credit. On my way to Deb after leaving the airport I had a complete hysterical breakdown in the car... you know a real ugly cry. It needed to happen. So I get out of the car, go in Deb and return the dress. The lady was more than helpful and even looked a little scared of me... it was strange. So I am looking at jeans and I thought ... ya know I am buying a size 16. If they don't fit they will soon enough right? I leave the store get back into the car and then looked at myself in the rear view mirror. OMG I was a MESS! Mascara streaks, raccoon eyes, blotchy. No wonder they gave me a refund LOL
Well I got home and knew I needed to pack for the trip. So I was hesitant to try on the jeans because if they were ridiculously small I would most likely cry again :) THEY BOTH FIT! From a size 20 to a 16! I am like OH HELL TO THE YES!!!!

When we got to Western PA, I realized I had forgotten my coat.So we went shopping. I found my Hydraulic jeans and they were not on sale for $59. I waited...Then Maurice's sent me a 20% coupon. They knew I needed some retail therapy. Well Saturday I needed some of that!
In the Indiana mall there is a Maurice's. Now those of you that know me know I LOVE my Hydraulic jeans. So Anita Brahosky and I went shopping. So I am looking at my Hydraulics. And I am looking at the 16's...then I spot the 14's. I know right what the hell am I thinking? Well I love these jeans so much I knew that I would stay motivated to get in them. So I take them and I am going to try them on when I spot the Juniors section. I said Oh let me tempt fate! So I grabbed the 15/16 and 17/18. All 3 pair fit! Now I ma not gonna lie even a little, I bought the 14's and I may wear them with the tags on them! LOL However if I have a quarter in the back pocket you can tell what the date is LOL they are tight but, my goal is to have them loose by March 1st if not sooner :)

The reason I went through all of that story was to say this... It takes determination, strength and a sincere want to change. I have made it through going back to WV (no hot dogs, no Cam's Ham, no good ole southern cooking) during Thanksgiving, several parties, Christmas, New Years and a funeral and traveling. New Job, etc. I have stayed 95% true to this plan. I had some sugar free chocolates, ½ a pizelle, etc. Very few cheat items have made the cut. You have to want it. It's hard saying no to what I would so easily put in my mouth without regards to my weight. I am getting stronger everyday and now it is time for phase two. (drum roll)

THE GYM! - I am really excited to enter this back into my life. I know that my number may fluctuate and that's OK. I will adjust my diet accordingly. But my goal is to have dropped 100 pounds by June (ish) I will re-evaluate my goals at that time. My main goal is to get healthy and the number is just a metric to keep me going! :)

I hope you enjoyed this. If you know anyone that is struggling with weight loss, self image or whatever .... link them to this blog. I am going to try really hard to be regular with this, if life allows me :)
<3 you guys thanks for reading and keeping me inspired

~Kel

January 1st, 2013 Happy New Year Blog #1

Happy New Year everyone!

Well I am EXTREMELY happy to post that I have lost 38.5 pounds since October 29th. I have not been to the gym, this is just by diet. I head back to the gym on 01/03/2012. I am going to try to faithfully update this on the daily, or a few times a week at the least. Thank you for following! I will post my food diary adn tips and tricks that I find are working for me. As with any type of diet/Exercise plan please consult with your doctor first.

OK with the disclaimer out of the way let me tell you briefly what i am doing. The simplicity is actually pretty amazing.

What am I doing?

1. As few carbs as possible
2. Lean meats (Organic when possible)
3. Water, water water...did I mention WATER? :)
4. No Sodas, Chips, Chocolate, junk of any kind
5. No Bread Pasta or Starchy veggies
6. Less than 1500 calories a day
7. Les than 50 Carbs a day (this is not the rule but what I strive for)

Sounds pretty tough right? IT'S NOT! I have not had one piece of bread, no potatoes, no pasta, no chips, no junk and no soda since 10/29/2012. I have been VERY disciplined and if I can do this through the holidays, you can do it now!

Massive carbs are just purely evil and I have found that this is what is working for me. Also, track everything that goes into your mouth! "Oh Kelly that is too much work!. STOP BEING LAZY AND JUST DO IT! My only resolutions for this year is no clutter & no excuses. By clutter I mean I am cleaning out my body, my mind, my house and no negativity is allowed. Its actually a very simple way to think. But, I digress! So I downloaded a new app called My Fitness Pal. You can google or bar scan any food and it will tell you the sugars and carbs. Now today has not been a typical day of food consumption for me but believe it or not I have only eaten 494 calories. This is not a good idea and I do not endorse doing this. Just being honest!  I had 2 cabbage rolls for lunch which had about 234 calories and then I had a 30g Protien shake for dinner. That was 4 hours ago and I feel fine! You can log your exercise and calories and it keeps you on track. DOWNLOAD THIS APP!!!! ITS AWESOME much like you are :)

So that' it for today.  Please leave suggestions or comments I welcome everything you have to say :) Till next time...be Healthy

~Kel

Well if at first you don't succeed! Right?

October 29th - I started this whole weight loss thing over AGAIN!
As of 11/17/2012 I have lost 20 pounds!

What am I doing?

1. As few carbs as possible
2. Lean meats (Organic when possible)
3. Water, water water...did I mention WATER? :)
4. No Sodas, Chips, Chocolate, junk of any kind
5. Less than 1500 calories a day
6. Les than 50 Carbs a day

So we are going to see how this works. I am going to try really hard to start posting everyday again.

Thanks for following :)

Kel

Hiatus! But...

"I'M BACK!" GO TEAM BRING IT!

Well between travel, work and my knee I have had a nice little vacation from the Gym. 6 weeks can come and go really quick!

Breakfast
Started off today with my typical Chobani x2 and a glass of water      270 Calories

Lunch
OMG CHINESE WEDNESDAYS ARE BACK
OK I can blow smoke but yeah not even gonna try. I am gonna guestimate? 1,200 Calories

Dinner
Littler better here :D
1/2 of my OG Chicken Scampi left over from last night and steamed green beans 525 Calories

Buffer Calories
I halved the dinner portion of the Scampi at 1,000 Calories. So I am adding 500 to be sure. Total for today is 2,495.

Went to the gym and burned about 600-800, First day back :)

My goals revised:

I have kept off the    35 pounds

• July 1st             -   5 pounds  40 total
• August 1st        - 10 pounds 50 total
• September 1st  - 10 pounds  60 total
• October 1st      - 10 pounds  70 total
• November 1st  - 10 pounds  80 total
• December 1st  - 10 pounds  90 total
• January 1st      - 10 pounds 100 total and GOAL!

March 5th, 2012 Day 52

ok so here is the latest and greatest! I am down 20 pounds. I am losing an average of 2.69 pounds a week. =)
I am hitting the gym pretty regular and I manage between 1½ and 2 hours there. So now that we are back :D Time for me to start logging again

Breakfast
Chobani Lemon Yogurt and granola     200
Dunkin Southwest Veggie wrap           150

Snack
Nature Valley Oats n Honey bars        190

Lunch
BK Chicken Strips (5) Value Fries      625

Dinner
TBD

I found a pretty interesting article I though warranted some attention :)
http://altmedicine.about.com/od/aznaturalremedyindex/a/alternative_weight_loss.htm

Weight Loss Obstacles                Sleep - Stress - Depression

If you're struggling to shed pounds, it's possible that certain hidden factors might be messing with your weight loss efforts. Here's a look at several problems shown to thwart weight loss — and a few natural approaches that could serve as your weight loss solutions.
The problem: Skimping on sleep might lessen the benefits of dieting, according to a 2010 study from the Annals of Internal Medicine. In tests involving 10 overweight adults placed on a diet, researchers found that participants lost less body fat when they slept only 5 hours and 14 minutes each night (compared to when they slept 7 hours and 25 minutes per night).
Weight loss solutions: Practicing good sleep hygiene is essential for getting your recommended eight hours of slumber each night. Certain natural remedies (such as lavender aromatherapy and valerian supplements) might also help treat sleep problems, such as insomnia.

The problem: A number of studies suggest that chronic stress could contribute to weight gain. Published in the American Journal of Epidemiology, a 2009 study of 1,355 American men and women found that weight gain is often associated with stressors like job-related demands, relationship problems, and difficulty paying bills. The study's authors concluded that taking steps to reduce stress may help prevent weight gain.
Weight loss solutions: Stress-management techniques, like yoga and tai chi, may promote relaxation and counteract the effects of chronic stress.

The problem: Some research indicates that dealing with depression may interfere with weight loss attempts. But in a 2010 study from General Hospital Psychiatry, scientists determined that improvements in mood may help support weight loss. For the study, 203 women (all of whom were obese and showed symptoms of depression) took part in one of two treatment groups: one focused on weight loss, and the other focused on both weight loss and depression. After six months, women who experienced improvements in depressive symptoms were found to be more likely to have lost at least five percent of their body weight.
Weight loss solutions: Alternative therapies like meditation and massage may act as natural mood enhancers. However, it's important to note that self-treating mood disorders with these therapies is not advised. If you're experiencing mood disorder symptoms (such as persistent sadness, loss of interest in daily activities, fatigue, extreme mood changes, and inability to concentrate), talk to your doctor as soon as possible.

Should You Use Natural Weight Loss Solutions?

If you're considering the use of weight loss solutions like herbal remedies, dietary supplements, or natural weight loss aids, make sure to consult your physician before starting your supplement regimen.
_{Sources:
Block JP, He Y, Zaslavsky AM, Ding L, Ayanian JZ. "Psychosocial stress and change in weight among US adults." Am J Epidemiol. 2009 Jul 15;170(2):181-92.
Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. "Insufficient sleep undermines dietary efforts to reduce adiposity." Ann Intern Med. 2010 Oct 5;153(7):435-41.
Simon GE, Rohde P, Ludman EJ, Jeffery RW, Linde JA, Operskalski BH, Arterburn D. "Association between change in depression and change in weight among women enrolled in weight loss treatment." Gen Hosp Psychiatry. 2010 Nov-Dec;32(6):583-9.
Vicennati V, Pasqui F, Cavazza C, Pagotto U, Pasquali R. "Stress-related development of obesity and cortisol in women." Obesity (Silver Spring). 2009 Sep;17(9):1678-83.}

February 7th, 2012 Day 35

HEEEEEEEEEEELLLLLLLLLLLLLOOOOOOOOOOOOOO

Did ya miss me?

OK So I did a little experiment and here is what I learned. Kepping everything written down WORKS!

So I am working out at least 5 days a week. I am headed to NYC later "today" and I don't come back until Friday. We'll see how that goes.

My workout consists of 1 hour cardio adn 1 hour strength training\circuit. Yes I am going 2 hours. Here is the good\bad thing. Weight loss has slowed down HOWEVER, I am noticing ( an others are too) changes in my physical appearance! WORD!

OK So typical breakfast is Chobani, Veggie Southwest Burrito, some Granola. About 300-400 calories, lunch I am a little more liberal and I do some chicken, or something. I have been a little more lax with Lunch and then a sensible dinner since I work out at 5.

I notice that when I am stressed, which has been overwhelming lately, I retain water and my muscles ache. So guess I need to stop that

Update more from NYC :D