Workout Wifey

My Very First Mud Run!

2013-05-11T21:42:00.004-04:00

I joined the Facebook group, Mud Rud Guide, assuming I'd love mud runs. Now that I ran my first one today, I gotta say, I had so much fun!

LoziLu , an all female mud race, is the perfect mud run for first timers. Some of the obstacles were extremely easy such as jumping over logs and going over & under walls. Overall, though, I think the trail running wore me out more than obstacles. The only obstacle I was hesitant about was the high wall. I couldn't find anyplace to fit my hand and I'm too short to reach the top. I had to do the lower wall. Bummed. But the net, over/under walls and rope climbing to the top of the slide were challenging and FUN!

I gotta say though, something has been bugging me. There were about 20 of us, all different fitness levels. Some of the more fit runners were getting frustrated and said some inappropriate things. They knew everyone was at different stages of their fitness; they should have joined another team. After that comment, the whole "we are a team" vibe seemed fake to me. Completely bummed me out b/c as the team leader, I really wanted everyone to stay together and have a more supportive attitude. Lesson learned, I guess.

Not gonna end this on a negative note. Just wanna say I'm soooo looking forward to running with my husband, Richard, next weekend. Then Warrior Dash June 1 --- yeah, this sister is HOOKED!

Why This Weight Loss Journey Has Been Different

2013-05-05T12:54:00.000-04:00

Before sharing, I was sincerely thinking about why this journey has been different and why I’m even on in in the first place. I’m going to be really honest, so I hope you bear with me.

Growing up, I never had a weight problem. Well, I was underweight so I guess that was a weight problem. I had my daughter at 21 and made it within a healthy weight but after I had my son, I was overweight. I’m 5’1” and weighed approximately 155 at the time. I was sad and depressed and for a while, I didn’t do anything to lose it.

When I finally decided I wanted to lose weight, I went from a size 16 to an 8. Unfortunately, it didn’t last long and my yo yo dieting and weight fluctuating began. I’m realizing now that the fluctuating was due not only to bad habits, but emotional eating. Fighting with my husband, my terrible teen (at the time), being laid off, etc. all affected my food choice and also, I’m realizing, my worthiness to lose the weight and be healthy.

But, during the past two years, I’ve had no issues. I’ve been happy and at peace but I still couldn’t seem to lose the weight. Each time I started to lose and saw a difference in my body, I subconsciously sabotaged myself. I knew what I was doing but couldn’t stop. Even my husband couldn’t motivate me to stick with it. When I saw Jen Hudson lose all that weight, I was disappointed in myself. If she could do it, why couldn’t I??

Well, after watching the latest episode of Iyanla: Fix My Life, I had my “aha” moment. The youngest daughter told Iyanla she couldn’t understand why she didn’t lose weight and Iyanla helped her to see it was because deep, deep down, the fat was shielding her from gaining the confidence to find someone, get married and have children. The daughter admitted she was scared that she'd turn into her mom; the mom failed to protect her from the stepfather who was abusing her and her sister.

That’s when it hit me. My weight loss journey is different this time because I finally had the courage to confront (one of) my abuser’s mom. This woman’s son and his friends abused me and other neighborhood girls from 2nd to 6th grade. The mom told me 15 years ago that it was “my fault” and I had been holding on to that for years. It angered me all this time but still, the child in me owned what she said. Because really, if she didn’t help me and my mom didn’t help me, then it had to be my fault, right? Oh, and not to mention that this was the SECOND STATE where I was abused! I had been abused from K to 1st grade by family friends and neighbors in DC. So, when my mom moved me to NJ and I was abused there, I just knew that it had to be my fault.

But this past year, I’ve had the courage to speak up and challenge the accusation. I wrote her a letter and she called me. She, of course, said she never said that, but we talked for some time about everything that happened. When I hung up the phone, I felt like a brand new person even though she denied it. It was Christmas, I was about 155 but I immediately felt lighter. I felt like I could do anything. I got serious about my weight loss journey and when I felt like I was slipping up, I joined Weight Watchers. I’m committed to my workout schedule and only life has prevented me running or taking classes.

I say all this to say: if you are struggling with weight loss and you can't express it verbally, take some time and write it out. You may find a subconscious, underlying reason why you keep starting over. You can only get over something once you face it.

Pushing Through The Pain

2013-04-12T20:39:00.001-04:00

My very first half marathon is just 16 days away. I am terrified! I've been apprehensive about races before, but never like this. I sincerely wish I hadn't paid all 4 Divas races in full! And not just the races, I paid air and hotel in advance too. Talk about committed!

What was first bothering me was the time it takes me to finish 13.1 miles. Barring injury, I should finish within the required 3:30, but not by much. I've been completing my long runs in a little over 3 hours. I recognize that I'm just coming off an injury, but it frustrates me because I'd be so much further along if I hadn't gotten injured. But really, what can I do about that? I can't change it and it's simply immature of me to complain about something I can't change. So I've gotten over it -- kinda...

Lately, what has been bothering me is the pain I feel towards the end of my runs. I bought compression socks to help with foot and ankle support and I've been doing hill repeats and weight training to strengthen my quads. I know it's going to take time and I most likely increased my distance too fast. But, as I stated before, it's all paid for. I'm too frugal to turn back now.

[UPDATE 4/13/13]

Just got back from my long run, and although my feet and legs are killing me, the pain is nothing like it was last time. I attribute it to a much flatter route and running my way, which is to run/walk. I think I may be able to get up and do some errands. I feel so much better about these half now. :)

Why You Have To Run Your Race

2013-04-07T21:56:00.002-04:00

Last Sunday, I decided to run 13.1 miles with my run group. They are all familiar with my run/walk method, and one assured me that she'd be ok with going at my pace. So, I met with them and we set off.

That's me on the right. :)

Right away, everyone put on their music and took off. So, I took off as well. While I tried to indicate that I wanted to run, I was unable to get my friend's attention; so I kept on running.

We headed straight up South Blvd. which is quite hilly. Although our pace was MUCH slower than the others in the group, we ran it for 6.5 miles. That was when my knee (the same knee which I'm still rehabbing), started to hurt. I stopped immediately. My friend looked back after a few minutes and I told her that I had to walk. My knee hurt too much. So we went at my pace for the last half of our run.

When the run was over, I felt terrible. My feet were killing me, my knee and legs were sore and I was beyond tired. I took my shoes off and drove home in my socks.

It took me a while to make it to my 3rd floor condo, but when I finally got inside, I begged my husband for the rubbing alcohol and ice pack (yes, I keep them in the fridge for days such as this! Here's how you make it.)

I usually hurt after my long runs, but this time, it took 5 days for me to recover. And it's all my fault. I should have stuck to the run/walk method and not let peer pressure influence me.

That afternoon, I got a call from an elderly neighbor. She saw that I was having trouble walking and wanted to make sure I was alright. I saw her the next day and explained what happened. She gave me a big hug and encouraged me to keep on running.

That, I will do. But from now on, I'm running my race at my pace.

Carb Loading and Weight Watchers

2013-03-29T15:03:00.000-04:00

My long run will be this Saturday and I'm wondering how I'm going to carb load, eat healthy and stay within my Weight Watchers points. I've been reading everything I could get my hands on and I think I may have an answer. Here goes:

Calories Needed For Running

By Weight & Number Of Hours Running

	`2 Hours`	`3 Hours`	`4 Hours`	`5 Hours`	`6 Hours`	`7 Hours`
`Your Weight`

`110`	`300`	`400`	`500`	`600`	`700`	`800`

`132`	`400`	`500`	`600`	`700`	`800`	`900`

`154`	`500`	`600`	`700`	`800`	`900`	`1000`

`176`	`600`	`700`	`800`	`900`	`1000`	`1100`

`198`	`700`	`800`	`900`	`1000`	`1100`	`1200`

`220`	`800`	`900`	`1000`	`1100`	`1200`	`1300`

According to my run coach's chart above, I need 600 calories for a 3 hour run. Like most, my first thought was to eat pizza or pasta in an effort to carb load, but I knew that I'd lose all my points for the day in just one sitting. Instead, I will be getting my carbs from several different sources, not just starches:

1. Starches: bread, pasta, rice, cereal, bagel, oatmeal, pancake, English muffin, tortilla, couscous, low-fat muffin, gnocchi, polenta and quinoa

2. Starchy vegetables: potatoes, peas, pumpkin, squash, beans and lentils

3. Fruit: bananas, apples, peaches, pears, pineapple, oranges, cherries, mango, kiwi, any form of dried fruit, canned fruit

4. Dairy: flavored low-fat milk, low-fat yogurt

5. Snacks: pretzels, animal crackers, Fig Newtons, low-fat granola bar, low-fat crackers, baked chips, and graham crackers

6. Beverages: flavored low-fat milk, juice, sports drink, Boost or Ensure, low-fat smoothie

7. Sports Bars/Energy Bars: PowerBar Performance Bar, Clif Bar, Honey Stinger Bar

8. Extras: honey, fruit preserves or jam and maple syrup

Another trick to carb load is to drink carbohydrate powder. It's found in most health food and vitamin stores. A serving can have 100-200 calories which make for quick and easy carb consumption.

According to LIVESTRONG, carbohydrates are required for optimal workout recovery. But because liquids are absorbed more efficiently than whole food, carbohydrate powder can be highly effective.

Beware because while carbohydrate powder supplies your body with energy, it may cause your body to burn less stored energy. According to research published in the May 2010 issue of "Medicine and Science in Sports and Exercise," consuming protein powder prior to exercise promoted increased calorie-burning in the 24 hours after the workout, while consuming carbohydrate powder did not.

I'm not too concerned with the above since I will only be using carb powder during long runs and before half marathon races. But I may mix the two since I need all of the calorie-burning tricks I can get!

Recovering from Bad Food Choices

2013-03-26T11:34:00.000-04:00

In my first week on Weight Watchers, I lost 3.6 lbs. I lost another 1.4 lbs this week reaching 5 lbs within 2 weeks! What I've noticed, however, is that my attitude towards weight loss has changed tremendously. Although I have cheated and messed up, I've been able to get back on track much quickly than without the WW points system. Their system has shown me not only how to recover from a bad day, but also that it can be done. Before, when I messed up, I'd start to feel worse about myself and continue to make bad choices for 3-4 days. With these tools, I'm able to recover quickly.

So, over the weekend, I was supposed to run 13.1 miles but ended up doing 11.5. It was excruciating! Remember when I said I messed up? Well, I certainly felt during the run. My legs felt tight and I had no energy to keep going. By mile 9, my legs were so sore, I had to sit down just to feel better. I had no choice but to finish; there was no one to take me home.

When I finally made it home, I could barely move. After a massage and 2 hours of rest, I made it to the bathroom. And there was white salt all over my face! This had never happened to me before but I recall that it's common among endurance runners. Apparently, I was low in sodium and my body was not hydrating correctly. Although I was drinking water, I was not giving my body the salt it craved. To avoid this problem in the future, I'm going to add Elete to the water I carry. I'll be adding Elete to my water the day before a long run and the day after. Some runners have died due to this condition, hyponatremia. You can read more about it here.

My First Weight Watchers Meeting

2013-03-14T22:22:00.000-04:00

When I told my family and friends I was joining WW, they asked why. And for a minute, I didn't have an answer. I know what to do plus I workout and run 4+ times a week. But, when I finished my very first meeting, I had my answer.

When I arrived at the meeting, I weighed in at 156.2 lbs. I knew I had gained the weight back due to my September injury, but it still hurt. The leader went around the room and congratulated members for meeting or exceeding their goals. The encouragement was genuine and it made you feel like anyone can do it.

The topic for the week was eating at restaurants. And I was so glad! I really needed to get some tips regarding this. The leader as well as a few lifers gave some obvious and not so obvious tips regarding dining out. I'm going to incorporate them all:

Do your research beforehand and look up their menu on their website. Most restaurant sites also have nutrition information so they're making it easier for those with dietary restrictions.
If you are doing Weight Watchers, pick your meal and calculate the points before you arrive. This should hopefully prevent you from changing your mind to a less healthier option.
Do not read the menu when you arrive. This also keeps you from changing your mind.
You can save your Weight Watchers points for your restaurant meal. This is easy since most fruits and vegetables are zero points. You can also drink your 64 oz of water which will help you feel full throughout the day.
I know some people bring Crystal Light for their water, but have you considered bringing your own salad dressing? One lady suggested it and said she never met a waiter who was bothered by it. I really liked this tip.

So, the meeting was not just motivating, it was also encouraging. As I mentioned before, I work out alone and Weight Watchers allows me to meet other women with the same goals and challenges as me. And I already learned a lot about myself in just one week.

When I'm home, I barely eat. The first day, I had only eaten 5 points by 6pm. I'm supposed to eat 26 points a day! However, as the week progressed, I got really busy and spent most of my time out of the house and at restaurants. I quickly lost my points. I was so frustrated I was ready to give up. But, I hung there. Today, on my way to Virginia Beach, I ate at McDonald's and Chik-fil-A and had only used 17 points. I made healthier choices such as oatmeal, yogurt parfait and a side salad with no dressing. And believe it or not, I was full!

I think I'm getting the hang of this thing. But, this is only week one. And I haven't had a long run yet. I'm curious to see how my eating will be after running 13.1 miles. Wish me luck!

Weight Watchers

2013-03-11T13:42:00.003-04:00

I just came back from a road trip to Philadelphia. We went to visit family and we planned on staying with my sister and eating home cooked meals. Neither happened. We booked a hotel at the last minute and as a result, we ate a lot of take out and restaurant food. I tried to make healthy choices, but I know my weakness lies in eating out. So, I signed up for some help.

I never joined Weight Watchers before although it has crossed my mind. I have been able to lose weight on my own and I'm confident that I can, but this time, I'd like to meet with and talk with women who are going through the same thing. I do everything on my own: running, working out, healthy living; I'm a little tired of it. I'm a stay-at-home mom and I do all of my activities while my husband is at work and my son is at school. I don't have the opportunity to join other women on runs since they do so first thing in the morning or after work. I'm actually looking forward to the meetings.

Another reason I decided to join was so I could learn to make better choices when I eat at restaurants. Over the weekend, I ate salads and other vegetarian meals but when I weighed myself, I was still the same weight I was last month, 157 lbs. My first half marathon is next month and I really want to lose this weight. It'll not only help with my speed and endurance, it'll be beneficial for the osteoarthritis in my knee.

So, my first meeting will be Thursday. I'm pretty excited.

Follow Up To Coffee Addiction Cured...

2013-03-04T21:28:00.002-05:00

If need be, read this first: http://workoutwifey.blogspot.com/2013/02/coffee-addiction-cured-with-colonic.html

The second visit went a lot smoother and afterwards, I stuck to the recommended diet. I didn't feel sick at all and was able to run errands and work out the following day.
So, I must say the results are amazing. I still have so much energy. I haven't had coffee STILL and I haven't had my mid-day naps. After a week of adhering to the diet, I did eat some fries and felt terrible after. My stomach was hurting and I my body felt sick. It was a dumb move but I was hungry; I definitely learned my lesson.

Before the colonic, I weighed 157 lbs. After the colonic, I weighed 152. I lost 3 inches off my waist and amazingly, I also lost inches off of my thighs! That has been my trouble spot for years and would always be the last area to lose weight. Curious, I researched why fat is so difficult to remove:

"The body protects itself against toxic, acidic lifestyles and diets by making and using fat. Think of fat as your parking places for environmental, dietary, and metabolic acids that are not properly eliminated via urination, perspiration, defecation and/or respiration. You can now say that fat is saving your life. Be glad that fat was not accumulating inside your veins and arteries."

The colon cleanse removed the toxins, thereby erasing the need for my body to store fat. So, the key would be to continue to eat healthy. And considering how those fries made me feel, it should be easy. I don't expect to NEVER eat CRAP again, but I've come to the point where I do not want to harm my body in any way. That's a huge first step.

Coffee Addiction Cured -- Here's How.

2013-02-22T21:18:00.004-05:00

For those of you who do not know, colon hydrotherapy is a colonic that forces low-pressures streams of water into the colon to flush out the intestinal tract and encourage better overall health. Doctors generally prescribe colonics in preparation for medical procedures; but many people, like me, are using them to improve health by removing toxins, promoting healthy intestinal bacteria, boosting energy and enhancing the immune system. (You can read more about it here.)

While most doctors argue that our digestive system removes toxins naturally, I disagree. (In my humble opinion), our bodies were not designed to eat processed food. I don't have to tell you what fast food, fried food or refined sugar does to the body. You can see and feel what it does to your body. So for me, a colonic flushes out all of the waste that accumulated over the years. You cannot tell me that 30 years of food from McDonald's and Burger King and Roy Rogers is used or even fully eliminated by our body. Of course not! You can see how it has stuck to our belly during this time. So, after thinking and researching for months, I decided to face my fears and do it.

Me, Nurse Bobbie & one of my friends

Some friends and I made an appointment with Serenity Health Care in Charlotte. (I wasn't going to go alone!.) When we arrived, nurse Bobbie quickly made us feel at ease. She explained the process and after undressing and putting on a hospital gown, I told her I was worried about the tube she was going to use. Bobbie laughed and said it wasn't as bad as I thought. And you know, she was right. I had imagined, well, --- I'm not gonna describe what I imagined but it wasn't bad at all.

During the first 15 minutes, I felt next to nothing. And nothing was happening. She kept flushing the water "up there" but eventually took to massaging my stomach. Five minutes of that, I started to feel terrible. The pain in my stomach felt like I was having contractions. And then it started happening. The waste flushed out and soon after, my procedure was over.

Bobbie explained that I could only eat soup (vegetable and pureed) for the next 24 hours. And after that, I needed to replace the good intestinal bacteria with Acidophilus and avoid raw vegetables and meat. I also needed to drink plenty of water, herbal teas and electrolytes.

And I had a follow up appointment next week. Ugh!

I followed her instructions to the letter, but the first 24 hours were terrible for me. I felt deathly ill. I had no energy, no appetite and felt like I was getting the flu. I learned later that only a small percentage of people feel ill afterwards. My friends felt fine. As a matter of fact, they went to work right after!

When I woke up the following day, though, I felt fabulous! I had energy and for the first time in decades, I did not feel the need for coffee. And that's a big thing for me. I never imagined NOT drinking coffee. But, Bobbie said I needed to come back. She told me that I would not see a difference in my belly with one treatment. So, while I feel great and my diet has been impeccable, I'm looking to see if I can lose inches off of my belly.

Can't wait for next week!

Why You Should Drink Alkaline Water

2013-02-15T19:19:00.000-05:00

I joined a running group to prepare for my first half marathon. Due to my husband's class schedule, I was only able to attend one session. But the information John Lineberger provides before each run and via email was well worth the $49 sign up fee alone.

He gave a demonstration showing how not all water is the same. He tested 10 different brands to determine their alkaline level, and revealed to us that the brands with the bigger claims are no better than the spring water you find at gas stations. The alkaline bottled water you should drink everyday is the Harris Teeter brand and Deer Park.

Here's why:

"When healthy, the blood pH is 7.365, the pH of spinal fluid is 7.4, and the saliva pH is 7.4 - these are all slightly alkaline. So the ideal blood pH measurement means it is more alkaline than acid. It has been determined (by doctors) that an alkaline body is more conducive to health and well-being than an acidic one. But, a body which is more acidic heightens the risk for infections from bacteria, yeast, parasites, and viruses (all of these seek out and thrive in an acidic environment).

Not only are you more susceptible to infections such as colds and the flu but also degenerative diseases like cancer, arthritis, heart disease and osteoporosis are promoted if your pH is consistently acid. Furthermore, populations of bacteria, fungi, yeast, viruses, etc. may be thriving throughout your body without causing acute disease, yet producing copious acid waste products. These stealth infections may underlie a variety of degenerative conditions. Bacteria are found in arthritic joints, arterial plaque, and many other places. If disease is to be prevented or successfully managed, an acid pH must be overcome.

It is the minerals in water that give us energy ---- distilled, steam distilled, RO (Reverse Osmosis) Water, and water that claims a 16 stage filtering process, and Purified water, have NO minerals in them and thus cannot supply energy. They also can dilute the electrolytes in your body, costing you energy!

If you drink a bottle of water that has a PH of 4.0, as Dasani or Aquavina ----then you are only diluting the minerals in your body and the energy levels can fall. Note that the 2 best selling waters, Dasani and Aquavina, are definitely pure --- but they have been filtered to the extent there are no minerals in them and they are acidic and only add to the lactic acid build-up in your muscles, since they are a 4.0 PH."

If you are a runner or do any type of endurace training, you should especially drink alkaline water. It will neutralize lactic acid buildup in muscles and reduce muscle soreness even on runs as long as 20-23 miles.

Alkaline isn't just in the water. You can also adopt an alkaline-rich diet which is essentially eating "clean" -- raw fruits and vegetables, no processed foods and no sugar. Here's a food chart for a list of the best/worse alkaline foods.

According to his website, pH Mircale Living, Dr. Young explains the benefits of eating alkaline-rich foods. And he argues that fat is a sign of an overly acidic body:

"Obesity is an acid problem, not a fat problem. The body protects itself against acidic lifestyles and diets by making and using fat. Think of fat as your parking places for environmental, dietary, and metabolic acids that are not properly eliminated via urination, perspiration, defecation and/or respiration. You can now say that fat is saving your life. Thank you fat! Be glad that fat was not accumulating inside your veins and arteries. At least collecting on your hips and belly you could see the fat and decide if you want to do something about it."

Since learning this, my family has been drinking alkaline water and increasing our intake of alkaline rich foods. Even my 9 year old son says he feels different, better. We get our water from Charlotte Wholesale Supplements for $0.25/gallon.

Annette Larkins

And as I'm writing this, I'm reminded of the 70 year old Florida woman, Annette Larkins, who looks like she's in her 30s. Basically, she's been eating clean or subscribing to an alkaline rich diet for over 27 years! So if you're looking for proof, watch the video below.

IR -- Injured Reserve.

2013-02-08T13:35:00.002-05:00

I haven't updated this blog since September. When I went to Atlanta for the Drive to End Hunger 10k race, my knee popped as I was running downhill. I tried to walk/run, but I was having too much pain. At mile 2, I relented and an officer drove me to my car where my husband was waiting.

We immediately went to the ER and the doctor took an x-ray. He said I had a strained MCL, prescribed an anti-inflammatory and pain killers and sent me on my way. I was ordered to rest for 4 weeks, so I did.

Four weeks up, I went to OrthoCarolina because my knee wasn't any better. The doctor there told me that a strain, sprain or tear cannot be diagnosed via x-ray. So...she did some tests and concluded I have quadricep tendonitis. She did not want to give me an MRI and said rest should be able to fix it. Well, I had been resting! Frustrated, I took her advice and rested some more.

Well, kinda. I had promised my friend that I'd be there for her very first 5k. I couldn't miss that. So, aside from the Glo Run in DC, I did nothing. The Glo Run, might I add, was a lot of fun! That's definitely a race I'd do again.

So, it's November and I still can't run without pain --- scratch that: I can't walk, squat, climb stairs, etc. without pain. My trainer, who couldn't do much with me, recommended I go see a chiropractor. I finally agreed an make an appointment with Greenapple Sports & Wellness.

Just so you know, I am a believer in chiropractors. My first experience was in 2007 after a car accident. Instead of prescribing drugs which only mask the pain, the chiropractor worked on my injuries and after a few months, I was better. So I wasn't expecting any less.

And Dr. Cooper exceeded those expectations. At my first appointment, he used electrical stem, infrared laser and massage. He explained that my injury is common and that I'd be back running in no time. Then he gave me a spinal adjustment. When I stood up, the knee pain was totally gone!

Skeptical? Here's an explanation as to why an adjustment can alleviate knee pain:

"Chiropractic adjustments can help sore knees and are most effective when combined with complementary corrective exercise. Knee pain is commonly caused by muscle imbalances and structural misalignment around the hip, knee, and ankle joints brought on by poor posture, overuse & repetitive stress, and physical trauma. Chiropractic adjustments of the hips, spine, and patello-femoral joint can help to mobilize the joints back into the proper alignment for your body. This can alleviate joint stress, reduce inflammation, and facilitate healing of the joint and surrounding soft tissue. When combined with corrective exercises that complement and reinforce your adjustments, treatment can be very effective."

After the adjustment, his assistant gave me exercises to strengthen my hips. Although I haven't been doing them everyday and I am not yet 100%, I have definitely seen an improvement in my running form. I've been seeing the chiropractor for 2 months now and am ready to stop treatment.

I'm training for the Diva's half marathon in Myrtle Beach, SC and will see Dr. Cooper monthly to maintain alignment and balance.

Weight Loss Self-Sabotage

2012-09-11T14:48:00.000-04:00

As I've said before, I've been on this roller coaster ride for a minute. Getting down to the size I want then gaining it all back. I can't say for sure what I want my number to be, but I can definitely say that I want to be slimmer.

Well, in these past few weeks, I've been seeing some real results. My hips aren't as wide, my tummy is getting flat & my thighs are losing its thunder. But, something internal is seeking to reverse the results. I've slipped back into some bad habits. Nothing major, but things I know are bad and detrimental to weight loss.

For instance, I no longer have breakfast within the first hour of waking. I sit on the couch, watch tv and play on the computer. Really? Seriously?? There's no excuse for this. It's not like I'm running late to anything; I'm just CHOOSING to sit and not eat even though I know eating breakfast is essential to weight control and workout performance. For those of you not convinced, WebMD has an excellent article on the benefits.

Also, my diet hasn't been the greatest. True, we've been road tripping these past couple of months. My husband, son and I have a bucket list where we want to visit every NFL stadium. We went to Pittsburgh, then DC for a family reunion and this weekend we'll be heading to Atlanta for the Falcons vs. Broncos game bka the Peyton Manning show. We're blogging about our trip and would love for you to follow us. Now that I'm back home, I've still been eating pizza and chocolate. I can't seem to shake the habit. And I'm just hoping it doesn't get worse when we visit Atlanta.

Silly me! We're heading to ATL for the Drive to End Hunger 10k race; the game is just icing on the cake! See what I mean?! My priorities are out of whack.

So, I googled self-sabotage weight loss and came across a great article. Weight Loss @ Suite 101 explains that self-sabotage occurs on a subconscious level and "no matter how motivated you think you are, none of your reasons for losing weight will work for you if the subconscious reasons for keeping the weight are stronger". The article says, "instead, shed light on your reasons for staying fat by analyzing and challenging your excuses for validity. Find out why you are standing in the way of getting what you want so badly."

I've recognized that subconsciously, I've been hearing my husband's voice telling me that my butt is disappearing. I told him he was crazy and that I was losing fat along my hips and butt. The butt is only 3 muscles and should never spill over into one's thighs. Yet, I hear his voice in my head and I'm constantly checking my butt in the mirror.

I know running makes you slim; many of the women in my run group are just that - with no butt to boot. When I was spinning and lifting weights, I didn't have this problem. However, I LOVE running and don't want to give it up. During my weight training days, I've been focusing even more on my gluteus medius, minimus & maximus. I think it's fine right now but I'm scared I will lose it altogether. And I really don't want to lose it.

13.1 Ramblin' Rose Charlotte Test Route

2012-09-03T19:54:00.001-04:00

Workout Wifey: 13.1 Ramblin' Rose Charlotte Test Route: I was supposed to run 12 miles last Wednesday but I decided to run 13.1 instead. The Ramblin' Rose Charlotte half marathon is September 29t...

In the Search for Shade...Tempo Run Fail

2012-09-03T19:53:00.003-04:00

Workout Wifey: In the Search for Shade...Tempo Run Fail: Tuesday was an easy day of stretching. It was Wednesday that posed a problem for me. After dropping my son off at summer camp, it was almo...

Working out with Coach "Hard Work"

2012-09-03T19:53:00.001-04:00

Workout Wifey: Working out with Coach "Hard Work": So Wednesday was speed training & weights. The workout was abbreviated since my son's summer camp program has ended. We had a play date with...

My very first 10k

2012-09-03T19:52:00.001-04:00

Workout Wifey: My very first 10k: The night before the race, I was so excited I couldn't sleep. I got a total of 5 hrs rest before heading to the kitchen for my pre run break...

10k Ready!

2012-09-03T19:51:00.005-04:00

Workout Wifey: 10k Ready!: I'm all ready! I got my bib, pinned it onto my shirt & laid out my running necessities. All I have to do is wake up, wash up, get dressed an...

10-day Training Schedule

2012-09-03T19:51:00.003-04:00

Workout Wifey: 10-day Training Schedule: After my 11 mile long run, I'd been feeling run down. I seriously contemplated ceasing half marathon training. I really felt like I wasn't r...

10k Preparation

2012-09-03T19:51:00.001-04:00

Workout Wifey: 10k Preparation: I decided not to run 11 miles on Saturday. My very first 10k is the following week so I'm going to spend the week doing short runs, yoga and...

Run Safely

2012-09-03T19:50:00.001-04:00

Workout Wifey: Run Safely: Earlier this week, two of my running buddies were struck by an SUV. They were discharged from the hospital the same day. One was sore all ov...

August Training Schedule

2012-09-03T19:49:00.003-04:00

Workout Wifey: August Training Schedule: With regards to race training, I've been "winging it". I've been reading a myriad of articles and tried to incorporate it all (the long run,...

Run Wifey Run!

2012-09-03T19:48:00.001-04:00

Workout Wifey: Run Wifey Run!: As of April 2012, I developed a love for running. I joined Black Girls Run! in Charlotte, NC and participated in my first group run April 1...

Hell on a Treadmill - Speed Training Interval Workout

2012-08-07T11:04:00.003-04:00

Speed training at its best:

1. Warm up with a walk or jog for 1/2 mile

2. Set incline at 1.0 or 1.5 ( I still go with 1.0)

3. Run for 2 minutes at 4.5 pace on treadmill

4. Run for 1 minute at 5.0

5. Run for 1 minute at 5.5

6. Run for 1 minute at 6.0

7. Run for 1 minute at 6.5

8. Run for 1 minute at 7.0

9. Run for 1 minute at 7.5

10. Run for 1 minute at 8.0

REPEAT 5 TIMES (Just over 4 miles in under one hour)

Workout WifeyTM

Long Run Training

2012-08-06T20:47:00.000-04:00

Ok, I'm a little off schedule with my training plan. I was sick last week & felt it head on over the weekend. But I really didn't want to miss my long run (LR) so I completed 11 miles today. It was a struggle since I hadn't run 10 miles in about 2 weeks. My time was 2:30 with a pace of 13:40. I know I can do better. But I'm ecstatic because I burned 1,282 calories! Whoohooo!

Let me back up. For those who do not know, a long run is your training program for the half marathon, marathon and more. Since I'm training for the half, my long run is geared to ensure that I can eventually run 13.1 miles. Most runners subscribe to the notion of increasing long run mileage by 10% each week. However, there are many schools of thought you should consider before adopting a plan.

In terms of the 10 percent rule that runners are so fond of reciting, “Never increase your mileage by more than 10 percent each week” the method was developed so that runners would safely increase their weekly mileage. It was found that when runners decided to enter a race, they would increase their weekly mileage by as much as 67%. However, their energy and enthusiasm to train for the race often resulted in injury. But, the argument lately has been that even the 10 percent rule can result in injury. Example: if a runner is up to 80 miles a week (and yes, some are), should they increase next week's mileage to 88? The week after, 96.8? While it may seem minimal, such an increase could do a runner more harm than good.

Another method, adopted by blogger "The No Meat Athlete" is to:

Run every day.
Start with just 20 minutes each day.
Each week, increase the length of the daily run by 10 minutes.
Do less when you need to, but not more.

He believes this method can be successful for new runners or those who need to be reacquainted with running, not necessarily for half marathon or marathon training.

Jeff Galloway's method is to start with the longest distance you've covered within the last two weeks and increase by one mile on a weekly long run up to 8-10 miles. At that point, you'll shift to running long every other weekend, increasing by two miles each time. For the half marathon, once you reach 8 miles, increase by two miles every third week. He argues that his method of walk/run and mileage increasage produces mental momentum, self-confidence, and a positive attitude.

I was a sprinter in high school, so long distance is new to me. I decided to adopt a modified form of Jeff Galloway's method. I run for 3 minutes and walk for two. Right now, I'm up to 10 miles, so I'm sticking with 11 miles for 2 weeks. I'll stick with 12 miles for another 2 weeks before finally running for 13.1 miles. I should be up to 13.1 miles in September; I'm going to spend that time working on my endurance and decreasing walk time.

To get your own Jeff Galloway walk break ratios, go here.

Workout Wifey^TM