Back pain is debilitating!

I am one of those “sick” people who actually love to exercise! So, being unable to do so was

very difficult for me.  Not only did I burn less calories than I normally do, but I didn’t get the feel good rush, the sense of accomplishment, and the energy burst I am accustomed to.

Now, I could have easily allowed this to completely derail my weight loss efforts.  In fact, I will admit to a cupcake indulgence in a moment of weakness!  But actually, I still lost 2.2 pounds during this time!

Why?  Because I didn’t let my injury become an excuse to stop eating healthfully.  I kept eating things that were good for me, and watching portion sizes, just like I normally do (OK, except for the cupcakes )

By the way, I also had a quick flu virus during that time.  The worst thing to do for back pain is to lie down all of the time; in fact, my pain is always worst after first getting up in the morning.  But when you have the flu, you have no energy.  So this added to the issue.

I decided to be patient.  I worked back into exercise gradually.  After two days last week, I got fairly severe pain again so I stopped exercising again and kept stretching.  This week, I am happy to say I’ve had two good workout days in a row.  Hopefully, tomorrow will be the third.

The trick is to keep thinking about the results you want, and stay in touch with WHY you want those results. Obstacles can and will be overcome with persistence and a clear vision!

A great book that may help you with the mental side of weight loss is The Beck Diet Solution. There are some great tips in here for overcoming the tendency to turn obstacles into excuses.

Remember that no matter what obstacles life throws in your path, just do your best to keep the faith and keep moving toward your goals.  And forgive yourself for missteps!  We all get there one step at a time.

But, one big emphasis of the program is the “good health guidelines” which have been revised several times over the years.  Two of the current guidelines are ones I don’t necessarily believe in (or follow.)

I have recently been reading a great new book by Robert J. Davis, “Coffee is good for You”

This is an informative read!

and there is much evidence in this book to support my feelings.

Robert starts off by explaining the different types of research and why certain types of studies are more significant than others.  Based on my college statistics courses and life experiences, it all makes perfect sense.

He then goes on to review available research on a number of different diet and nutrition claims.  I can’t say I agree with his position on everything.  For example, even if evidence is inconclusive on something that might be good for you, as long as there is no evidence it’s bad…I would probably try it!  And, if there is some evidence that something might be harmful, even if that evidence is inconclusive, I would try to limit or eliminate that element from my life.

The first Weight Watchers guideline I’ve been questioning is the one to consume dairy products.  This has been a controversy for years, since mother nature actually created cow’s milk for calves, right?  You don’t see cows drinking human milk!  In an article on their website, Weight Watchers concurs with Robert that there is not conclusive evidence that dairy products help you lose weight.  However, they say they want members to consume dairy because they feel it improves health.

Here is where Robert’s findings get interesting….

In addition to the finding that dairy doesn’t help you lose weight, he says:

• Dairy is NOT necessary for strong bones
• Dairy products (might) cause (prostate and ovarian) cancer

He also says there is much evidence that dairy products lower the risk of colon cancer.   Don’t get me wrong, I have no intention of avoiding dairy.  I love cheese both for cooking and snacking, and I often use milk in cooking and occasionally drink it.  I do plenty of things to strengthen my bones (including exercise) and the potentially lower risk of colon cancer is appealing.  But I don’t see enough evidence to conclude that I need three servings of dairy per day.

The other guideline I find suspect is the healthy oils guideline.  Weight Watchers wants members to consume pourable oils every day and there are only a few they consider healthy.  They won’t allow you to count any foods or supplements in place of this.

I know that a diet devoid of fat is unhealthy.  We need to consume fat in order to absorb fat-soluble vitamins (A, C, D, and E) from our food.  But any type of fat will assist with that.   Robert found that:

• Fish Oil DOES prevent heart disease
• Eggs are NOT necessarily bad for your heart
• Nuts DO prevent heart attacks
• Saturated fat (except trans fat) is not necessarily bad for your heart

I already knew that whole eggs had been exonerated (most of the nutrients are in the yolk), nuts are healthy (but watch the portion size!), and some saturated fat (like coconut oil) may actually be healthy.  And he does state that substituting mono- or poly-unsaturated fats for saturated is probably good (although I know some proponents of coconut oil may not agree!)

What I don’t understand with Weight Watchers, is why you “must” include the pourable oils, and why the list is so small.  I know they are easier to measure, but, why couldn’t a set portion size of foods like olives, avocados, or nuts count as an oil?  And why are nut oils excluded from the list of “healthy” oils?  The guideline seems too restrictive to me; there are plenty of ways to eat healthy fat without pouring it in or on your food!  And while they “count” using it for stir fries, how much stays in the pan?

By the way, Robert also finds that taking a multivitamin doesn’t make people healthier.  But I’m taking one anyway!

The general consensus, which is true, is that of course you can!

One of my favorites!

My question: Why would you want to??

Most people posting in that thread, said that food intake had much more to do with weight loss than exercise.  They said exercise just helps you look toned.  In other words, look good in your clothes with proper eating, look good naked with exercise.

OK, let’s look at the facts.  You need to expend 3500 calories to lose a pound.  So, creating a deficit of 500 calories per day will result in a pound lost each week.  You might want to lose faster, but a pound a week is 52 pounds in a year….not too shabby.

So far this week, my exercise burned:

• Sunday: 411 calories (The Firm : Calorie Explosion, entire DVD + ab routine from their Core Solutions)
• Monday: 175 calories (Jazzercise Latin Live)
• Tuesday: 504 calories (Thank you Jillian Michaels: Extreme Shed and Shred, both routines)
• Wednesday: rest day
• Thursday: 457 calories (Amy Dixon: Breathless Body + ab routine from The Firm: Core Solutions)

Now, how can anyone say that will have no impact on my weight loss?!

Yes, it is true as Jillian often says, that you can eat your way to undoing any exercise.  But, if you are watching what you eat already, then adding exercise can only help!

If you don’t like the “E word” then call it activity (like Weight Watchers does.)  This helps you open your mind to the possibilities.  For example, many people look at tennis or skiing as just having fun, but they are being active.  Anything that gets you moving works.  Find what you like (or can at least tolerate.)

I admit, I’m addicted.  I LOVE the feeling of accomplishment when I work super hard (like I did three times this week already, and I’m not done!)  You know that old saying, it’s going to feel so good when you stop?  I push through aches and some breathlessness to get that result.  But it’s more than just the calorie burn.  In addition to boosting weight loss and firming your body, there are many health benefits from exercising.  Visit Kathy Smith’s website and get some great information!  (She looks great for 60, doesn’t she?)

So, can you lose weight without exercise?  Yes.  But, can you really get a healthy shapely body without it?  I don’t think so!

Happy New Year - any resolutions?

But some people don’t believe they ever work.

In my opinion, that’s because resolutions are often wishes or hopes, not goals.

What’s the difference?  A goal is something you are actually committed to doing!

In our Weight Watchers meetings last week, we were encouraged to reflect on what we accomplished in 2011 and what we hope to accomplish in 2012.  And by the way, here is an an article from Weigh Watchers on how to keep New Year’s resolutions.

Here’s what I got on reflection.

What I accomplished in 2011:

1. Came back to WW meetings
2. Tracked part of the time
3. Improved my exercise habits

What I mean by improving my exercise habits, is that I started to exercise more and also added some higher intensity workouts.

What I plan to accomplish in 2012:

1. Exercise nearly every day
2. Track nearly every day
3. Get back to my weight goal

Now when I say “nearly” that may sound as if I am looking for an “out” but I am really just being realistic.  Being a perfectionist causes so many people to give up!

To exercise nearly every day, I realized I needed more cardio workouts.  That’s because you shouldn’t do resistance training on the same muscles again until 48 hours later.  Since my strength workouts are all total body, that means the in-between days need to focus more on cardio than strength.  So I’ve unearthed some old ones I liked, and also ordered new ones.  But I’ve also found some new, kick-butt strength routines too! (Try this Jillian Michaels routine!)

I also realize that I shouldn’t do higher intensity workouts every day or I will be too sore and get burned out.  So I’ve made sure to incorporate some workouts that are just a fun calorie burn but not too difficult, to use on those days when I am tired/sore/unmotivated.

As far as tracking, I may get lazier at the end of the week.  But I am really going to make the effort to do better.  And I’ve been hunting down new low-point recipes to help me see success at staying on plan!

I want to get back to my weight goal so I can attend meetings free and also get free online tools.  In fact, I intend to get to my official goal by January 28th (although I want to lose a bit more than that.)

I hope you set realistic goals to give yourself some direction.  I really feel like I have my walking papers!

I suddenly became inspired to order that DVD!

One tough workout!

At my Saturday Weight Watchers meetings, another member told me she had the DVD and really liked it.  She said she was sure I could do it.  Then the DVD came in the mail Saturday, and I did the workout Sunday!

I did the hardest version of most of the moves!  A couple of times, I had to step it down for a few reps.  And I was exhausted and very sweaty by the end.  But I made it! And I must tell you, my butt is on fire still!

My strength routines have always gotten my heart rate higher than my cardio.  Well, not any more!

So why do I want to push myself so hard?

• It gives me a great feeling of accomplishment
• It torched a whole bunch of calories
• I really want to get back to my goal weight

That last point is probably the most important, given the new incentive from Weight Watchers.  Lifetime members who weigh in at a Weight Watchers location and are no more than 2 pounds over goal will be given a certificate for FREE E-Tools access!

I think this is the coolest thing they’ve ever done.  I actually have been wanting it for a long time.  Although I don’t track online, I use the recipe builder function and the recipe database quite often.  And the progress chart is nice too.  I also love posting on the message boards (non subscribers can read them, but I don’t think they can post anything.)

So I am kicking up the workouts and tracking more carefully so I can be FREE again, now in 2 ways!  Thanks to my online buddy Louise for the nudge!

And the changes to the WW program for 2012 are awesome-it is SO flexible!

Find a way to give yourself the gift of health this season!

I got a new battery installed and used it for a workout.  I had forgotten how motivating it is!

Track heart rate and calories burned

The next day, it died three quarters of the way through my workout!   I was really bummed; I had a great burn going and was excited to see the number of calories burned.  So I went out later that day and got a new one!

So, why use a HRM?

1. To watch your heart rate and keep it in the training zone
2. To find out how many calories you burn for a workout

I find that if I see my rate dropping, I might just pull those knees higher, or jump higher, or increase my range of motion – whatever it takes to keep myself in the working range I want.

Knowing the total calories you burned is also fun; you can compare it to foods that you eat, and use it to compare workouts to each other.  I can tell when I am near my maximum rate (breathless!) but some moves surprisingly keep the rate higher than I would have thought.

You do need to keep in mind that you burn calories even at rest, so the calories burned aren’t all “extra.”  But an article I read today suggests most people would burn 60-180 calories per hour depending on whether they were sitting still or walking around.  I definitely am burning more than that in a workout!  You can use this information to estimate activity points if you are following the Weight Watchers plan.

Some people might want more features than the basic model I bought, so read the reviews on different models to see which one is best for you.

This is the best thing I’ve done in a while!  It is really motivating me to keep working hard.

Really?

Perhaps for straight weight loss, this is true.  Just eat less.  But if you want a shapely body like

Rebekah Sturkie - What a body!

this then you need to build and sculpt your muscles.

And guess what: if you don’t keep at it, they atrophy over time

The Firm workouts help me do this.  And it doesn’t need to take lots of time!  Their express workouts are just 20 minutes (or 10 for Jen’s!) each.

If you watch any of Rebekah’s strength training workouts, you will quickly see that she is NOT lifting LIGHT weights!  She didn’t get these muscles without some work. (check out those abs!)

We can all do this, but it takes two parts:

1. Lose excess fat (it’s covering those lovely muscles)
2. Develop the muscles so they look great when the fat is gone

Losing the fat (which exercise will help you do faster) is only part of the picture if you want a body like Rebekah’s!

I have never found any supplement (and I’ve tried several!) that can substitute for mindful eating and consistent exercise.

Let’s keep up (or start) the good work!

Why summer weight gain?

First, it’s really summer!  And I am NOT complaining because I LOVE summer.  But my weight has never responded well to high humidity.  So I am making a conscious effort to drink more fluids.  But then…

I just can't exercise when I feel like this!

I came down with bronchitis!  Fever, aches and pains, sore throat, zero energy!  I actually had to break down and go on antibiotics for the first time in five years.  Ugh!  No working out during that.  I was just starting to feel energetic again when…

Lovely, but what an obstacle!

I work for a chiropractor, and one of our patients is moving away.  Lovely person that she is, she wanted to give us a “thank you” gift.  The doctor lost 50 pounds about 3 years ago and has done very well at maintaining – by avoiding things like this most of the time!  And sweets are my biggest downfall.  One cupcake would have been fine.  But twelve, when it’s just me and my hubby at home and he’s trying to cut back as well?!

So my challenges will always be there.  Can I overcome them?

YES!!

Just now adding that cupcake into my tracking…

Although I have air conditioning in my house, when the humidity is very high I can still tell when I work out.  It’s much harder.  So this morning, I did a shorter workout than usual because I got really out of breath.  I usually do 2 FIRM Express workouts together, but today I only did one.  Still tough, mind you…but normally I can do more.

This afternoon, I was supposed to have a phone appointment from 4:30-5:30, and she had to cancel.  Suddenly I thought, what can I do with that hour to further my goals?  I put on some workout clothes, went back to the basement, and popped in my Jazzercise Dancin’ Abs DVD.

Jazzercise on DVD!

I had a blast and now I feel energized again!

Sometimes, you get those little opportunities to do a bit more toward your goal.  Don’t ignore them; seize the moment!

My first week back was great – down 2.4 pounds!  My second week (which is almost over) I made a conscious choice to ignore program to celebrate my birthday.  While I’ve had lots of fun, I must say that eating unhealthy foods, even after just one week back on plan, actually made me feel sick!

I can't do it alone!

When I stopped working for Weight Watchers and stopped attending meetings, other things in my life took priority and I lost my focus on having a healthy shapely body.  Getting back feels great, so I am going to keep it up.  Not only will I get back to my goal, but this time I’ll keep it off even more than 10 years!