Monday, June 22, 2009
D's been driving my car. I had to switch to automatic from my standard, because of my foot...it was making my plantar fasciitis worse. Saturday, because we were having a garage sale and I've been trying to sell my car, we decided to keep it in the driveway on display at the sale, so he took his car to work. Well we've had some problems with it...it is afterall, very close to the 200 thou km mark....So when he got home Saturday, something else happened. I said of course. When you take it to work, something happens. I could have it for however long and nothing. So to make a long story short, lol, it has forced me to finally bike to work. I figure, today is the 2nd day of summer, it's about time!
When we lived in our other house, I had biked to work a few times and loved it. We lived on the southside and so I took the new bridge. Since we've moved to the Horseshoe, I have been putting off doing the ride. I would have to cross the old bridge....AIYEE!! I also wasn't sure about time either. It kinda seemed like it might take much longer. So, this morning, I finally took the plunge! And it worked out to be about the same timing...
I DID IT!!!
It was oh so painless as well! And the great thing I'm thinking about, is the ride home. When I was going the other way, I had to battle the hill coming up from the old bridge. I'm going the other direction this time. I don't even think I really have any uphills.
Isn't it funny, how you get something in your head and you can put it off and put it off and put it off. It's that fear that holds us back...the fear of the unknown. You know, I can't think of any situation where my fear was holding me back and then when I actually faced it, it wasn't even as close to being bad at all. Oh the mental game of it all!!!
So I know for our challenge, we were supposed to do something that took us out of our comfort zone, like every day. Well, this is what I wanted my challenge to be for me...and I finally did it! The final day. Better late than never.
I did it!!!
Oh, I also pool jogged in my pool yesterday...I had been wanting to do that, and I finally did.
Summer, how I love thee!!!!!!
Monday, June 8, 2009
I hope you are all enjoying the beautiful weather we’ve all been blessed with; however, let’s hope it hasn’t hindered your fitness goals too much?! It is the temptations we must resist that go so well with the heat: many margaritas on the patio, too many chips on the beach, and an overdose of ice cream to cool off…
Remember, try not to reward yourself with food, but rather use the weather to perhaps think about all of the great activities you can do outside with friends and family: bocci ball in the park, a swim at the lake or in a pool, croquet in your back yard, Frisbee in the field, hitting a bucket of balls at the driving range – the list goes on and on!
This is the last 2 weeks of your current program – keep it up!!! Hopefully, you’ve made progress with the amount of weight you’ve been able to lift and/or the number of repetitions. As far as the challenges you’ve been given, keep up the cardio challenge but try to push yourself just a little more over the next 2 weeks.
As far as the push-up and triceps challenge, I’d like for you to decide which of the 2 you feel like doing each day. Perhaps you’d like to alternate to give yourself a break and to mix it up?!
This week and next, you all have a “Support” Challenge. This is something that you all must take the initiative to do AND post on the site to share with each other! You all must try something physical you’ve either NEVER tried or HATE doing (because you’re either not good at it OR had a bad experience in the past) 2 times during the week…a TOTAL of 4 things that may be perhaps, out of your comfort zone.
This exercise is not only good for the body, but also good for building your spirit and soul! As far as the “post” you can decide to either share your experience with everyone OR simply share the activity to give others some more ideas. This is meant to build you as a person, not to frustrate you. It’s good to do something once in a while that scares you or challenges you and I KNOW you are ALL up for the challenge.
Some examples I can list are as follows:
- Baseball (ask around if anyone needs a spare or get a group together for a game in the park)
- Ultimate Frisbee
- Dance lesson
- Bocci Ball
- Touch Football
- Skateboarding (it’s WAY harder than it looks…my brother made me try when we were younger and I fell flat on my ass…but I will never forget that I at least attempted it!
- Rock climbing (if available in your area)
Okay…a good start to the list! Remember the magical number of 4(minimum).
Have fun with it. Take your camera and take some pictures…it may be a great experience that you want to remember not only by thought, but by many photos too?!
Be strong, Be active, Be all that you can be, Be empowered by who you are and what you can do!
Wednesday, May 27, 2009
“LSD” or “Long Slow Distance” can also be known as steady state training. This is great for a number of reasons: One of those reasons is that it will help with the efficiency in burning fat. Often doing long walks, runs, swims, bikes at 60-70% of your maximum effort for a long duration (1+hours) you are in an aerobic state, which means you are mainly burning fat for energy. Over time, doing these work outs, you will get more efficient in the aerobic energy break down process (fuel for the body). Another reason is that it will increase the capillary density in the muscles. Capillaries are small “net like” areas in the body where the oxygen-rich blood and oxygen-depleted blood are exchanged. When you develop more capillaries you become more efficient in getting fuel to the muscles and getting rid of the waste – improving your endurance levels. You will also increase both your artery and vein diameter, allowing for more blood to pump through the body, resulting in more energy getting to the muscles faster – again making your body more efficient at getting rid of any byproducts. AND you will also increase the mitochondrial density in your cells. Mitochondria are responsible for the breakdown of sugars, which gives you energy. More mitochondria will help you go faster and again, more endurance.
Wednesday, May 13, 2009
Keep up the great work ladies! Remember to love your body, it is what is going to get the work done. Remember to listen to your mind, your determination, is what is going to get you through the work!
Be proud of what you’ve accomplished so far, and be excited, knowing that you are going to accomplish so much more on our journey together as a team of dedicated women, looking to make a positive change in life!
Keep us posted on your progress.
Tuesday, May 12, 2009
I just came from my first visit with a naturopathic doctor. If any indication of how it went, is my getting into my car afterwards and just bawling, from sheer joy and happiness, then it went pretty well. I couldn't believe it. Finally, what I have been looking for! FINALLY!
I was diagnosed with PCOS when I was 16 years old. It has been a long battle. For those who know PCOS, you'd probably be able to tell that I have it. But for those who aren't familiar with it, you'd never know.
I could sit here and tell you all about it, but to save time, here's a link to the wikipedia article:
PCOS on Wikipedia
Since my time of trying to get a diagnosis and up until now, I have been to an endodrinologist, 3 ob/gyns, 3 family doctors and now finally a naturopath. I have done quite a bit of research into this, and when you're looking for answers, you know in your heart, you can't stop looking and you want to know more.
When I was diagnosed, I was put on the pill and told to lose weight. That losing the weight, would help control the pcos. Well hello! Easier said than done. Along with the pcos, I am insulin resistant. This is what makes it that much more difficult to lose the weight, along with all the mental issues.
Insulin Resistance on Wikipedia
So since we've decided that we wanted to start a family, I knew that I was really going to have to get things into motion. I'm still not 100% sure if I will be able to get pregnant, but I'm not even thinking that at all. As long as I keep my thoughts positive, and put that out there, that's what I'm focusing on. I have to have faith and believe in the power of attraction. What's meant for me, will be.
So I was absolutely thrilled when I found out that my naturopath knew so much about PCOS. Usually, when you talk to a doctor about, you end up with a blank stare and some silly blurb, which has been heard over and over again. She has treated women before with PCOS. So yes, I was thrilled, when I did NOT get a blank stare.
I just want to take a moment to say why I'm talking about this. A lot of women want to keep this private. It can be embarrasing, a lot of the symptoms that come along with PCOS. The excess facial and body hair, the thinning hair, the obesity and the list can go on. I used to be one of those women. But why I'm talking about this now, is for awareness. This syndrome, is not very well known. It's not out there in the mainstream. But there is a lot of women affected by this. Sure, the number may only be 5%, but still, that's 1 in 20 women. I'm a very open person, I never used to be, but I think now, the more we can talk about it, the more people who can know about this, maybe I'll reach that one woman who's been looking for answers, trying to figure out what's going on. Maybe I can help her.
So one thing that I have grown very tired of, is the medication. Since I've been 16, I have been on some sort of medication, every day, to help my body work. I want my body to function on its own, naturally. We came into this world, drug free. That's how I want to be. My main concern was fertility. But what I have realized, is that I'm #1 here. It's not just my reproductive system that I have to be concerned about. It's my whole system. Everything is connected. I've finally found someone who will listen to my concerns and help me. So yes, by the time I was done, I was so overcome by emotion, I just sat and cried. This is a new beginning.
I love to learn and I'm always excited when I find out something new. Especially about the body and its relation to food and nutrients. I'm very excited at the plan we have started to put in place. I'm very excited at the possibilities. I will probably post more about this later. I just had to share my experience. And of course, the first person I called, while I was bawling my eyes out in the car, was my mom, who's been there from the very beginning of it all....Thanks Ma!
Monday, May 11, 2009
I can probably count the times that I have tried to get my act together and really do this once and for all. Except, every time that I've been able to get into a routine and get it down and start doing really well...something always happens to me! Always!
Now whether it's become something mental where it's like I'm expecting it, so I bring it on myself, I'm not too sure. But it's happened...again...but this time....it's different!
My plantar fasciitis. Oooh, I just want to wish it away. It's come back with a vengence in my left foot. I've suffered from it in both my feet, but my left foot, ohh it's painful. So this is why I haven't been on. But why not, you might be asking. It's not fingers that were broken that could prevent me from typing, lol. Again, it's all mental.
I said this time, it's different. Yes it is. Because before, I would just end up feeling sorry for myself. I would fall back into bad old habits (oh so easy to do!) and would just end up back at square one. But this time, yes it's different. Sure I felt some self-pity. I wasn't able to do the work outs as I had wanted. But I still got to the pool (except last week). Okay, so maybe that was a bit of a fib, but I missed one week! But what's different, is that I kept at it in my mind. I didn't stop what I was doing. When I was feeling down about my foot, I didn't comfort myself with food! I didn't comfort myself with food! That is a huge step! I still kept planning. I still kept making sure I was eating what I was supposed to be eating. That is HUGE! I can proudly say, that I have been eating well, eating what I should be, to help with my pcos. Yes, I have PCOS. I will get to that another time. I just feel so proud of myself for not letting my emotions control what I eat. I have been eating for fuel. Not for comfort. Not for pleasure. Eating to live, not living to eat. YES!
So, we're still going strong. I might not be able to totally do the challenges as I'd like. But I'm going to modify them, to fit my needs and my stupid foot :)
I got my orthotics adjusted today...and instructions to stretch my calves for 5 minutes, 3x times/day! So hopefully, this will help. And! I've decided to trade in my car, which I think is making my foot worse. It's a standard. My clutch foot, is the bad foot...so hopefully we can find something soon!
I should be getting an update for the challenge tonight from Jenna. So it should be posted by tomorrow. I love how everyone is getting involved. This is so great! So cheers to everyone! and HERE WE GO!!!!!!!!
Monday, April 27, 2009
So what she'd like is for anyone who wants to join Team Terra Fit and follow this challenge to "sign-up", so she can get an idea of who's in and she can help you with your progress and such.
If you have a google account, you can let us know in the comments for this post. It's pretty easy to get one, www.google.ca/mail. If not, you can send Jenna an e-mail.
*Note - If you really don't want to get a google account, I've just changed the comments settings so you can now leave comments as "anonymous", but we'd love to know who you are!
Let's get everyone involved! Tell your friends about Terra Fit. Get them to tell their friends! I think this is going to be so much fun and we're going to get healthy and LIVE life at the same time!!!
We both look forward to hearing from you! We can do this!!
Goooooo Team Terra Fit!!!
Welcome to your first week of your fitness challenge. Before I begin explaining the first routine, I want to make it clear that I am available for any questions or concerns you may encounter over the next 4 months of your program. YES…4 months to stick with this together to inspire and motivate you to become a healthier you. We are going to start with this program and add some minor changes to it in 2 weeks…we want to keep you engaged and challenged, but not overwhelmed with trying to remember too much too soon!
I would like you to get a journal and label this your “Workout Journal”. On the front page, you are going to set a goal. This goal needs to be measurable and timely. Let’s put August 15th 2009 down as the date you would like to achieve this first goal. For example, if you would like to lose “x” number of pounds, write that down or if you want “x” clothing to fit better, write that down. Remember, 4 months isn’t a long time; so be realistic with your goal. Once we achieve that goal on August 15, we can set another goal and put a time line on that. We should feel good when we reach our goals, not feel bad or discouraged for not reaching them – especially if we set that goal too high from the start! (If you’re not sure if your goal is too zealous, you may e-mail me to ask for feedback email@example.com).
This front page should also include your current weight and the circumference of your waist (let’s say navel level), biceps (even distance between elbow and shoulder), thigh (even distance between hip and knee), chest (nipple line).
The 2nd page of your journal should include the actual Terra Fit Challenge #1.
Click here for Challenge #1
As you can see, it is laid out in a 6 day rotation. This is up to you when you start or finish (trying to have only 1-2 days off in the week. You can decide if you take a break after day 2 or 3….or if you need a break after any of the other days, making sure you still do the next day of work in order.
Cardio is a MUST! Try and squeeze in at least 30 min each day. The format is up to you (just write down in your journal what you did on that day).
Writing in your journal is VERY important. There are 5 “MUST ANSWER” questions that you need to write in your journal EVERY Day and you can find these in Challenge #1. Writing down your answers with as much detail will be most beneficial to you and it will keep you honest with yourself. These answers will help me help you down your journey to success. If you don’t write down these answers, how will we know the progress made or the changes needed to help you with your challenges?
To clarify question 3: “How hard you worked?” Refers to what is called a “modified Borg Scale”. This is a scale that looks at how difficult you’re working. The Figure below will indicate the difficulty of work, related to your breathing. Again, as you become healthier, you’re going to be working harder to try achieve a higher number on the scale (a good thing).
Figure 1. Modified Borg scale.
Again, if you have any questions, please don't hesitate to send me an e-mail. firstname.lastname@example.org
Remember, you are strong – MIND over Muscle…you can do it!!!!
Jenna - Terra Fit resident expert
Sunday, April 26, 2009
That's exactly what happened on Thursday. I woke up without a plan. I was a bit out of my routine as I had been on-location at McDonald's all week with William. Nonetheless, that's no excuse.
I find when I don't have a plan, I don't eat enough during the day. Then, that leaves my body wanting more calories at night, which will 99.9% of the time end up coming in the form of carbs. If I don't plan, I'll have whatever I can throw together without one, but I'll forget to eat snacks. Those snacks are so important!
So Thursday is also my tv day...sooo not a good day to not have a plan! I've got The Office, Survior and Grey's Anatomy. Oh why do they all have to come on the day?! The funny thing is though, is that I can plan how to watch them! I tivo Survivor at 5, so that it's already started to record when I get home from work, then I set The Office to record at 6. So I watch Survivor and then The Office, then Grey's Anatomy at 9! See I can easily plan my tv on the fly...why is it so tough to plan your day's menu on the fly?!
So we threw on a frozen pizza to eat while watching Survivor and The Office. Definitely not the greatest choice. I could see if maybe it was on a whole wheat crust, but it was white crust. Not good. Maybe even if we had a salad with the pizza. But it was just the pizza. Split between Dave and me.
We also had to go get a few things at the store for the yard, so off to Wal-Mart we went. Well I saw they had a new flavour of 100 calorie packs of chips - Sour Cream n Onion Ruffles..ohh yumm! In my head, I'm telling myself..."Tara, it's potatoes, you can't have potatoes." Then there's my other little, though mighty powerful voice..."But they're only 100 calories!" So into the cart the box went...URGH...I knew better.
After we left Wal-Mart, we were both feeling pretty hungry. Well it's no doubt. Refined carbs in the pizza crust. In a normal person, that just gets immediately turned into glucose and gets burned off quickly and doesn't have any lasting power so it wouldn't be long before one would feel hungry again. For me, that gets turned into fat.
So I suggest McDonalds. Yes, I had been at McDonalds all week and my willpower was getting worn down. But I thought (yes, always trying to rationalize a poor decision) if I make sure that there's a fairly decent choice, I'll be okay. We decided on splitting a 10 pc McNugget meal with rootbeer and large fries AND split a Chipotle Grilled chicken snack wrap.
Well let me tell you where I went wrong on all levels. Though I did try to justify my choice by getting the grilled chicken over the crispy chicken in the snack wrap. The McNuggets are deep fried - helloo! It was just bad over all. I ate half the fries...I can't have fries! Potatoes! Deep fried McNuggets! White flour wrap! Pop! OY! Oh, the double oy is coming...a bit after eating the McDonalds...I went upstairs and grabbed one of the Sour Cream N Onion Chips! OY OY! Ohhh did my stomach give me a talking to later that night.
So that's what happens when you fail to plan.
Wednesday, April 22, 2009
I truly believed that Kristin was going to be Bob's first Biggest Loser. She was afterall, the first woman ever to lose 100lbs while on Biggest Loser - in 12 weeks! Kristin lost 100 lbs in 3 months! Holy cow!! However, $$$ was in someone's eyes and Kristin was voted off last night. In her update at the end, she's now lost 140lbs!! I can't wait for the finale! We'll be picking our jaws up off the floor!
She is featured on the cover of this week's Life & Style weekly and in the article she said something that struck me and I just started crying.
If I could have one message, it would be this: Don't wait for your Biggest Loser moment. Losing weight is more mental than anything else. When you start to lose motivation, close your eyes and envision what your life could be if you push forward and keep up the weight loss. I promise, it will be worth it.
So through my tears, I closed my eyes. I saw it. I saw my life and I knew... it was worth it.
Click here to read a snipit of the article.
My girl Kristin and Bob Harper
Tuesday, April 21, 2009
I'm not following a specific diet, but what I am doing is using the principles of a low glycemix index diet, the concept of the Zone Diet and eating clean. Basically this consists of lean protein, fruits & vegetables, whole grains and healthy fats. Mostly what I'll do, especially for dinner, is use a smaller dinner plate and do 1/2 veggies, 1/4 protein and 1/4 carb. I will also try to not have any more than 2.5-3 hours between eating. I am also trying to consume 3 litres of water a day.
Here's an example of my menu:
Breakfast: Muesli (1/2 cup steel cut oats, 1 scoop vanilla whey protein, 1/4 light soy milk, 1/2 low fat yogurt, 1 tbsp slivered almonds, 1/2 cup chopped strawberries, 1/4 apple chopped and 1 tbsp dried cranberries)
Snack: 1/2 banana & 1/2 protein bar
Lunch: Tomato Cucumber Salad (10 cherry tomatoes halved, 3/4 cup cucumber chopped, 1 tsp olive oil, salt & pepper) and Ham & Hummus Pita (1 whole wheat pita, 1 tbsp hummus, 2 lettuce leaves, 4 slices of lean ham)
Snack: Creamsicle Smoothie (1/2 cup fibre-rich OJ, 1/2 cup vanilla yogurt, 1 scoop vanilla whey protein, ice cubes)
Dinner: Chicken and Lentil Stew and 3/4 skim milk
Chicken (skinless chicken breast sprinkled with salt & pepper, cinnamon, cumin and coriander - baked (4-6oz serving))
Lentil Stew (onion, celery, green pepper, eggplant and garlic sauteed with some olive oil. 1 can of lentils and 1 large can diced tomatoes. Season with cumin, coriander, salt and pepper (1 cup serving))
Snack: Cottage Cheese and strawberries (1/2 cup low fat cottage cheese and 1/2 cup chopped strawberries)
Grocery shopping, I make sure I stock up on all my staples needed to fuel my new lifestyle. I then take about 10 minutes before I go to bed and plan out my following day's menu. I have a wipe board calendar in my kitchen with a notes section and I write the menu right on there. This is working wonders!
My girl Kristin from The Biggest Loser had a saying, I think I saw it on her Facebook profile, "Failing to plan means you're planning to fail". How true is that?! You come home hungry, no plan in sight, you go to the cupboard or fridge and the only thing in your head is EAT! So you just grab whatever and it usually ends up being a poor choice. If you have that plan in place...your only choice is SUCCESS!
Monday, April 20, 2009
I am honoured to be included in Tara's journey to health and wellness via the internet, knowing that it's not as perfect as being able to work with her in person, but it's the next best thing! I hope that as readers, you can all benefit from my expertise by participating in the online fitness routines I will provide, as well as share your thoughts, struggles and accomplishments. Together you will have fun, yet challenge yourselves with exercise, on a road to a better you - from the inside out. All of the exercise options can either be performed at your home, your gym or even in the outdoors to enjoy that glorious fresh air and sunshine!
This week, I would like to get an idea of what type of (at-home) fitness equipment you all have access to. I will then be able to better set up routines. I would also like to find out what type of exercises you would be interested in trying as well as how often and how long you can commit to exercise each week.
My idea would be to post a new routine every second Sunday and see how everyone enjoys it. Comments and questions will be welcomed and encouraged throughout the two weeks.
I look forward to hearing from you throughout this week!
The first workout will be posted this Sunday.
Yours in fitness,
Monday, April 13, 2009
I'd like to welcome Jenna to Terra Fit. Jenna is a group fitness coordinator with the YMCA. She is also a Registered Massage Therapist. Jenna instructs a variety of group fitness classes and she is also a certified Pilates instructor. Jenna has an extensive athletic background having played hockey and softball. Has competed in track and field and triathlons. She is an active long distance runner and competes in various marathons. She is also my sister.
Jenna will be lending her ideas on the fitness front providing us with different work out ideas, routines and exercises. She might even provide us with some great massage tips as well! She will also be available to answer any of your questions. Jenna, we look forward to your contributions here at Terra Fit!
Wanting it isn't enough. You have to work for it.That one really hit home because how often I find myself trying to figure out how come I couldn't do this. How could me wanting to start a family so badly not be enough for me to conquer my unhealthy relationship with food and sedentary lifestyle. So it did hit home. Because wanting it isn't enough. I have to work for it.
Monday, March 9, 2009
A lot of people ask me how I acheived my weight loss. They think there is some kind of all powerful secret that I can share with them that will make all of the puzzle pieces fall into place and melt the fat from their bones. Thing is, there is no secret. You just have to watch what you eat, exercise, drink water and most importantly, believe you can do it.
Or at least be able to fake that belief until you really believe it. Faking it is a-ok in my book...that's how I had to do it for the first 50lbs!
The most important thing I have realized through this process is that wanting to be thin isn't good enough. Wanting to wear cute clothing isn't good enough. Wanting to be accepted by others isn't good enough. Essentially, wanting the end result isn't good enough. You have to want the whole package. The good, bad and ugly. The triumphs AND the failures. The losses AND the gains. You have to be ready to take the steps to get healthy and make a commitment to yourself to follow through. Until you are ready to make that decision, all of the diets, websites and urging from others won't help you.
But when you're ready, anything is possible.
I realized, that was me. As much as I hadn't really thought so, it was. I have countless books on diets and fitness and I'm always looking for more. Do those pills in the aisle on the backside of the protein bar/vitamin aisle at Wal-Mart really work? I'm always looking for that right plan for me, for that website built just for me. I'm looking for that magical solution........it's me......I'm the solution..........holy crap.....I think I just had, as Oprah calls it...an A-HA moment...and the tears flowed.....
I was always looking for someone to blame. To blame for my lack of motivation, for my poor eating, for not exercising. Usually at the end of that blame, was my husband. Sure, he should shoulder some of it, but I have to take 100% of that blame. Every decision was my own. But what I hadn't completely realized, was that I was also the solution - to it all.
I really am grateful for having such wonderful friends, new and old, whose support on this journey has been, is and will be surmountable to my success - K, R & T.
My family has always been there for me, loved me for me and cheered me on in this life long journey and I love every ounce of their beings!
I am determined to persevere. I'm ready.
This is, Terra Fit.