Work Your Own Hard

I’m lying face down on the mat. Sweat is running into my eyes and I feel as if I am gasping for breath. Everything hurts. A few muscles are spasming and I think my foot is cramping. Again.

And this is just the warmup.

It’s Day Three of the Kaia Fit Core Session. Designed to keep Kaia Girls in shape between Briks, this challenging and yet somehow exhilerating program was designed by Nikki Warren right here in Carson Valley, Nevada. Now a national program (see www.kaiafit.com for more details), the core program meets four days a week. Tuesdays are in the gym and the workout is never the same. The idea is to keep your muscles confused so they don’t get all complacent and stop developing. Wednesdays we do something on our own (I walked a 5k very, very slowly to try and loosen up from the previous workout). Thursdays we meet in a local park for some “play time”. Leapfrogging and other partner exercises; jogging and of course planks. Planks are a big favorite. The goal is to increase how long you can stay in a plank. I started at 30 seconds on Tuesday and today I held for one minute. Not bad. Not bad at all – for a 50 year old! Fridays we are back in the gym for Kaia Flow, a VERY high energy yoga based session. I pushed myself a little too hard and now I’ve got a funny pain in my back.

The problem is that I’m one of the oldest and most out of shape women on the team. Angela and Darnette – our coaches – keep telling me to “work my own hard”. Even though that means doing just what I can do and pushing at my own rate, I still can’t seem to NOT push myself to try and keep up with the rest of the class. The result is that I’m going to be sore, but I think I’m also going to make pretty fast progress.

Tomorrow is the last day of the first week. We’ll meet at a local area and run (or walk, in my case) for 1 hour. Sunday and Monday we are resting or doing stuff on our own again. I think I deserve a massage for making it through the week.  Or maybe a session at the local hot springs.

Because I am working, and I’m working hard, to get back in shape and back on track. I can do it.  I just have to keep trying as hard as I can.

Losing Weight While Traveling

I’m getting ready for a trip next week. We’re going to Upstate New York to visit with my friend and her family. We’ll laze by the pool, go out on the lake, take walks in the woods, sit on the porch and talk or curl up on the sofa and read. In past years there was also the fun of making cookies, cakes and other yummy desserts. I have fond memories of learning the Toll House Cookie recipe and laughing about the tea towel version that says yield one cookie – because we ate all the dough! That memory is decades old, but still makes me smile.

I still want to bake cookies; it’s part of our history together. But now we’ll share more! There will be two men and three small boys to help us gobble them up. I probably won’t make the decadent chocolate cake I made one year – but perhaps we can pick or buy berries and I can make a beautiful fruit crisp – substituting a little splenda for sugar will make it weight loss surgery friendly. I know there are GBS friendly pie recipes on the bariatriceating.com board. I just need to find one and be prepared.

Being prepared – planning – is how I’ve been successful and lost 142 pounds. I make plans and backup plans so that when Plan A falls, I’ve got Plan B ready to go. Continuing to be prepared is how I’m going to lose the last 30 pounds and keep them off. Some might accuse me of being a control freak, but I’m okay with that because I’ve also been in control of my weight for the longest period of my whole life. So here is my plan for my upcoming trip:

The small lake town where we’ll be staying doesn’t have a wide selection for groceries, so we’ll stop in Burlington and do a week’s worth of shopping to fit the “Lake Trip Menu Plan”  I’ll create tomorrow. Once I have the menu plan, I can send it to my friend and we can tweak it so that everyone will be happy with it. I love to cook when I’m on vacation and her husband and mine are both great cooks, so we’ll figure out who will cook what.  Since she’s a vegetarian who eats fish, then we can focus on lots of fresh, local produce and add fish, chicken and beef or bison if I can get it! If I recall, there’s a nice bakery selection at the store near the house and a kitchen garden that we can raid for vegetables, plus fresh eggs from the farm. If we pick up meat and fish to grill, plus the grocery items I can’t live without, we’ll do great.

Planning for exercise should be easy – there’s a pool, a lake and lots of lawn space for activities with the boys. I’m going to take my running clothes and sneakers, my garmin 305 and heart rate monitor, plus the Couch to 5k podcasts I’ve been following. For 5 days I can run in the mornings along beautiful farm lanes and through the woods. I used to do that when I was a runner (briefly) in high school. I’m looking forward to doing it again. Will make a great change from running around my neighbourhood. I can take my resistance bands and with very little space in my bag, get a great workout while I’m there. Add in a few situps and some tricep curls with anything handy that weighs 5 pounds and I can not only maintain while I’m gone, I can continue to make progress.

This is my packing list so far:

Food List:
Pack food items from home in a cooler bag for the airport/plane
  • Protein powder for 6 days – 3 servings a day
  • Protein powder for my oatmeal that I’ll make at the Lake
  • Shaker ball cup for making protein shakes
  • Bottled water (will have to buy this after I go through security check point)
  • Labrada Rock n Roll protein bars – cut into 4-5 pieces
  • Almonds – measured out in single servings ~24 almonds
Exercise List:
  • Resistance bands
  • Running shoes
  • Garmin 305 heart rate monitor with footpad and chest strap and charger
  • Running shorts and jog bra and a couple of teeshirts
  • Running socks
  • Swimsuit
Shopping List for Burlington:
  • Fage 0% yogurt
  • Bob’s Red Mill Steel Cut Oats
  • Splenda with fiber
  • Splenda brown sugar
  • Splenda granular
  • Sugar free jam/jelly
  • Kraft 2% Cheddar cheese slices
  • Kellogg H20 pink lemonade packets
  • Lactaid milk – 2% for the boys and FF for me
  • Cereal for the boys
  • Whole wheat flour

I’ll keep adding to this list once the menu is finished.

I just need to lose this last 10 pounds

I was looking at my blog stats and just wanted to thank all my friends for visiting my blog. It makes me really happy to know that so many people are reading about my journey and cheering me on towards the finish line.

As of today,  11 more pounds to my doctor’s goal weight. Triathlon this weekend should put me in the “I just need to lose 10 pounds” category. Never been there before and I now have to apologize to all those “thin” people who used to say that. I was mentally rolling my eyes and thinking – jeez, how hard could that be, I need to lose 150?

But it is hard. It might be as hard as it was to lose the last 100, maybe as hard as losing the first 20. I have to get super precise with my calorie intake and calorie burn, and as we all know, I really struggle with tracking. (As seen by the many empty gaps on my Accountability page…sigh.)

And dang it, now I need to crank up my exercise again. Obviously, if I can anticipate finishing a sprint triathlon, then I am at the point where I should add something more to my swimming, biking and walking/running routine.

I’m thinking about yoga. My friend, Cricket, has these amazing muscles and she is completely toned and says it is all yoga. I asked for some advice and this is what she said:

I like vinyasa – you move with your breath. But there’s a hatha class that I like too – more of an isometric workout. Try some classes at your gym, but if you don’t finish the class feeling more balanced and peaceful, find a yoga studio (google is how I found my 2 favorite ones – check out Thrive Yoga and Sacred Space (both in Rockville, MD) to get a feel for what you’ll want to look for).

Fwiw, Dave Romanelli does a wonderful “wine and yoga” and “wine and chocolate” tour. He came to Sacred Space and I really liked him. He also is going to Atlanta in December, so check out Balance Yoga in Atlanta. Also, Jai Shanti looks interesting – a bit on the edge – but how can you not love a studio that has nude male yoga?

ISHTA is “Integrated Science Hatha Tantric & Ashtanga” and one of my Vinyasa yoga teachers follows that. I have this awesome book called “Breathing Space” that is inspired/features Alan Finger who is kinda the “founding father” of ISHTA (at least in the US, I think). Anyway – that book is a GREAT read, so enjoy that and think about what you want to get out of yoga.


I also did the Baron Baptiste “40 Day Revolution” – don’t think I could’ve done it on my own, but Thrive did it as a program that included support group meetings and unlimited yoga. It really was incredible – got you to think about *why* you eat and *how* you eat and how mindfulness about how/why you’re eating can make a difference. In week 3 or 4, they include a 3-day fruit fast (just fruits and fruit juice). It was incredible. I realized how many different kinds of feelings I was translating into “I’m hungry, I *need* to eat”. My appetite shrank. I acquired a love of better foods and honestly don’t like really rich, creamy, cheesy sauces, which is one of my healthy downfalls. After 3 days, I also found that – no joke – I could *see* better – I noticed the clarity and completeness of things. I can’t describe it, but it was really, really cool. And my appetite shrank. So, highly recommend that book too 🙂

I’m so psyched you’re going to try yoga – let me know how it goes

Cheers,
cb xoxo 🙂

Is that awesome or what? It’s nice to have friends. So that’s the plan: I’m going to try the yoga classes at my gym a couple of times a week – might as well get them for free if I like them. If not, I may have to mosey on over to the yoga studio or buy a dvd. Because I want those biceps!

Well, I’ve finished my water and my power protein oatmeal – gotta get moving to the gym for a 75 minute body sculpting class. 


Triathlon Thoughts

Didn’t really stick to my goal of getting out and exercising before writing today. Instead, I woke up early – too early to exercise, and wrote for an hour before getting out on the bike.

This morning I rode 9 miles, mostly hills in 57 minutes. This included 3 stops to repair my chain. Have to get that into the shop today. I also need to by a CPSC approved helmet as neither of mine are. Never knew I was riding around with an unapproved helmet. Also want to get both tubes changed, buy a race belt and some body glide, which is supposed to help my socks/shoes go on faster and cut down on chafing.

I was watching videos of transitions last night and reviewing various check lists. I found a few web sites that I liked:

http://ironmakeover.blogspot.com/2008/11/check-it-off-your-tri-race-day.html

http://ironmakeover.blogspot.com/2008/08/your-first-triathlon.html

Well – gotta run to drop off the boy and make it to work!