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Showing posts from January, 2011


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xoxo, Kerri O.


A Day of Preparation

I'm writing this on Sunday, but it won't be posted until Monday. 


Today is my day of preparation. The day I prepare for the week ahead. 


It's a day to grade my kids' papers and go over lesson plans for the next week. A day to catch up on household chores that got lost in the weekly shuffle. A day to write and schedule blog posts. A day to look over and tweak my workout plan and cook ahead some healthy meals. A day to mentally and physically prepare for the week.


I find that the more preparation I do this day, the better my week will go. 


A few things I will be cooking ahead today:


Chicken breasts. Just baking them in the oven and sticking them in the refrigerator. Then they can be cut up and added to lunches, chicken salad maybe, or dinners, such as chicken and black bean chili. Cuts the prep time down tremendously.
Some Sundays I have baked turkey meatloaf and put it in baggies, pre-portioned. Or sometimes I make a big batch of meatballs (turkey or lean beef). Often I also …

Sunday Quote

The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible.
Richard M. Devos

To Do- Be Awesome

We will all die some day, that's just a given, but sadly not all of us will have LIVED.


Not me. I choose to LIVE this life I have!

For far too long I lived a lackadaisical, mediocre existence. To hell with that.
I do not believe there is a single one of us that is meant to be mediocre.
Mediocre: Moderate to inferior in quality; ordinary.
No thank you, not me. Mediocrity no longer has any place in my life. 


I am grateful that I have the rest of my life to do it differently.
Awesome: Remarkable; outstanding.
My permanent to do list:
1. Be awesome.
2. Live an amazing life.
3. Help as many people as I can along the way.

I want to look back at my life and think: now THAT is how it's done. Tall order? Possibly. But what have I got to lose?

A Little Extra Incentive

I just found out there is gong to be a big family BBQ for my mom's side of the family April 17th. 


You know the kind...lots of family I haven't seen forever...and the last time I saw many of them I was...uh, fat. 


So, I'm on fire to stay committed the next few months. Even more than I was before! (And I've been pretty fired up this year.) How awesome will I feel showing up all smokin' hot? Oh, did I type that out loud?!


OK, so maybe that's not the best attitude to have, but I say: so what?! 


So what if it lights a little extra fire under me? 


So what if I'd revel in the compliments and jaw-drops?


Heck, motivation comes from all sources, and right now, I'm going with it! 


No, we shouldn't wait until some reunion or wedding to 'start' our healthy living quest. But I see nothing wrong in embracing this as extra motivation along the way. 


What do you think? Do special events spur you on more? And...do you suppose I can get away with wearing my marathon …

5 Ways to Ditch the Scale

5 Creative Ways to Rid Yourself of Scale Anxiety Stand at your back door (AFTER clearing the area) and toss your scale into the air as high as you can. Come on, make that puppy catch some air.Sledge hammer. Nuff said.Place your scale behind car tire. Run over. Repeat as many times as needed.Mail it to: 'Santa Claus, North Pole' including no return address.Firmly tell it you are more than just a number and put it away in a cupboard. Since quitting The 4 Hour Body the scale has inched up a pound or two. No big deal really, but what is a big deal is the obsessing that I've done over it. A little something like this:
"Oh crap, what's that about? Maybe I should go back on that plan. Maybe I should change my entire workout plan. Maybe I'm eating too many carbs. Should I jump feet first into some other crazy plan? Oh crap, can I really do this, can I reach my goals doing what I think works best for me? Will I always be fat? It's water weight...It's muscle weight…

Gym Plans!

The nearest gym to my home is about 30 minutes away. The nearest really cool gym is about 40 minutes. I don't go to the gym. Never have. OK, not since college when it was free.


I workout at home. I workout in my tiny little living room. I run on my treadmill. I run outside weather permitting. These have been my options.


Not terrible options really, but I seriously have workout gear stashed in every place imaginable. My treadmill is stashed in a corner of my bedroom. My weights, weighted vest, resistance bands and weight gloves, in a corner of the living room. My stationary bike is in the kids toy room. My Polar HR monitor is currently residing in a drawer in the bathroom where my sweaty bands, etc live. My TV hutch is shoved full with workout DVDs and my jump rope and ankle weights are in my makeup table/dresser in my room. My stability ball is in my office. And there may be a pair of running shoes in virtually every room.


It works for me, I am grateful that I have all of this equipm…

Sunday Quote

You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.
Jim Rohn

Stretching Myself

I've shared some of my 2011 healthy living goals with you all, but I'd also like to share some of my other, just general life goals. Healthy living encompasses so much more than just diet and exercise!


In 2011 I plan to:

Face fears. I've talked some in the past about how much fear has held me back. I've overcome many, but it still has a hold on my life. This year I plan to look these fears in the face. I'll do things afraid if I must, but I'm not backing down from fear anymore! Just because we feel the emotion of fear doesn't mean we have to let it win in our lives.Step outside of my comfort zone. A lot. I am so in my head all the time, always thinking, planning, second guessing. All the while safely planted in my comfort zone. Well, this year I will deliberately do things to stretch myself, things out of my comfort zone. Not in a crazy-unsafe way, but in a trying new things, making my life what I want it to be kind of way. Seriously, there's so many thin…

Tough Days--We All Have Them

I am feeling down today. I am struggling. I am doubting.


I do not want to work out. I don't really have an amazing blog post in me. Doubt has crept in for my career goals. I'm just all around having a tough day.


That little nagging inner fat chick voice is back. I want to just cave and wallow in some self pity. 


This is where the rubber meets the road. This is where change happens. This is where I give up, or I press on.


Listen here you bit@# inner fat chick: I WILL DO THIS. I have goals, I have dreams, I have plans. AND YOU CAN'T HAVE THEM! 


Today I will choose faith and belief over the doubts nagging in the back of my mind.


Today I will stay positive in the face of all these negative thoughts.


Today I will workout and make good choices even though I don't want to.


Today I will seek out the encouraging and positive and IGNORE the rest.


Today I will grab hold and not let go.


Today, I will rock. For me. I deserve it.



The 4 Hour Body--Final Results, Review, and Bagging It

Today will be my last day on The 4 Hour Body. Final stats:
Starting Weight: 180 Week 1 Weight: 179  Week 2: 178  Week 3: 178 Starting Body Fat %: 33.3  Week 1 BF %: 32.3 Week 2: 32.2  Week 3: 32.2 Starting BMI: 29 Week 1: BMI 28.9 Week 2: 28.7 Week 3: 28.7 Measurements:  Arms(mid-bicep):
Right 12 3/4" Left 12 1/2"  Week 1:same Week 2: same Week 3: same Waist(at belly button): 37 1/2"     Week 1:37 1/4  Week 2: same  Week 3: 37 Hips: 44"   Week 1:same  Week 2: 43 1/2" Week 3: 43 1/2 Legs(mid thigh):  Right 22" Left 22" Week 1:same  Week 2: same Week 3: R and L 21 3/4


All told in 3 weeks on The 4 Hour Body plan I lost: 2 pounds, 1.1% body fat, and 1 1/2 inches total. I followed the diet plan in the book. Did the supplements and cinnamon suggested. And even experimented some with cold showers and ice water first thing in the morning. Now, it's not the results I'm disappointed with. It's the results in comparison with the claims made and also relative to t…

Muscle & Fitness hers Review

I thought I'd share and review some of the fitness magazines I've been reading lately. I love fitness magazines for the tips, information, and inspiration. How about you?


My absolute favorite magazine right now: Muscle & Fitness hers
I like this magazine so much that I subscribed recently. In an effort to de-clutter around here I now only subscribe to a few select magazines (at the moment only 2). All the rest I only pick up once in a while when they catch my eye with something interesting. 
In the most recent issue (Jan/Feb) of M&F hers I have loved the recipes the most. Several fit perfectly with The 4 Hour Body Plan I'm on and were absolutely delicious. From this issue I've made the: Chicken & Black Bean Chili; Turkey Sausage, Kale, White Bean & Tomato Stew; and Chicken Ratatouille. All of these recipes were fabulous! Not just so, so, good for a healthy recipe, but really yummy. Hubby and kiddos even loved.
Aside from the recipes I also enjoy: The fit m…

My Overeating Triggers and Solutions/Swaps I've Found

I spent the last year paying attention. To myself, to my body, to foods and how they make me feel. To things like binges and the foods and events that preceded them. It's amazing how much I discovered simply by paying attention! In my quest towards more 'normal' eating habits I have learned many things. One of those things was the foods and situations that are triggers for me. 


Triggers (these are specific to me, I have no idea whether anyone else would react the same) I have discovered and ways I deal with them are:

Sugar. OK, that's probably a duh.Lack of sleep. This one is huge for me. If I allow myself to get over tired I am on a collision course for a binge. I am much more diligent about my sleep now. I get 8 hours. Period. It is a huge priority. If something comes up, like an emergency, sick kids in the middle of the night, etc I have learned I must be proactive. The day after lack of sleep I focus on consuming lots of water and protein the next day. I also nap if …

Sunday Quote

The great thing in this world is not so much where we stand, as in what direction we are moving.
Oliver Wendell Holmes

Running Update

I haven't talked about my running much lately. Mostly because there hasn't been much to talk about! The cold weather and shorter days along with my dislike for my treadmill have curtailed my running the last few months...excuse, excuse, excuse. 


Enough of the excuse making. I ran through crazy weather while training for my marathon! What's a little snow and cold? I just need to get creative.


Hubby leaves for work when it is still dark and doesn't get home until it is dark, so my plan is to get runs in on Saturday and Sunday when he is home all day. Then when the days get longer again I'll return to early morning runs before he leaves. I may also include one day of interval running on my treadmill, need to work on my speed.


I got new New Balance shoes and a Polar heart rate monitor with foot pod, but haven't put them to much work so far this new year. I ran with them today down at the track for some speed work (my first outdoor run in months, hooray). Love playing …

Happy Friday!

Today I feel very determined, very focused. 


I have been allowing myself to feel discouraged lately. I go from giving it all I've got (in several aspects of my life, not just talking weight here) to feeling disappointed that I'm not seeing what I expect.


Nonsense! No more. I am focused on my goals. My fitness and weight loss goals as well as my goals with writing as a career. 


I am talented, intelligent, well equipped, and capable. I deserve good things. I can see them coming my way! I got this. I got this.


Sometimes we just have to give ourselves a pep talk!

The 4-Hour Body--Week 2 Results

14 days down on The 4-Hour Body Plan...am I in love? Not so much. First the results:
Starting Weight: 180  Week 1 Weight: 179            Week 2: 178 Starting Body Fat %: 33.3 Week 1 BF %: 32.3        Week 2: 32.2 Starting BMI: 29          Week 1: BMI 28.9                Week 2: 28.7 Measurements:  Arms(mid-bicep):
Right 12 3/4" Left 12 1/2"              Week 1:same   Week 2: same Waist(at belly button): 37 1/2"     Week 1:37 1/4  Week 2: same Hips: 44"                                         Week 1:same  Week 2: 43 1/2" Legs(mid thigh): Right 22" Left 22" Week 1:same   Week 2: same
Don't get me wrong, that is some slow and steady progress. Sensible even. BUT, there is nothing sensible about this plan. There is nothing slow in the claims this book makes. This eating plan is strict, and there is a lot to remember, not to mention the supplements I've shelled out for. For a pound a week? I could happily do that on some other plan and eat my fruit and Coach…

Routines and Habits

I talked yesterday about taking our goals and breaking them down into action steps and tasks. Today I want to take that a bit further even. There will be things on those lists of tasks that are repetitive. Things that need done daily even (depending on your goals of course).


For instance with fitness and weight loss: there are many things that we will need to do daily to reach our goals. These things we need to add to our daily routines and eventually build them into habits. Only then can we truly make this a lifestyle change!


Some of these things for me are: 

Water. I have three 1 liter water bottles. Every night before I go to bed I fill them and put them in the refrigerator. I simply added this to my nightly routine. It makes water a no-brainer for me. This helps me so much. Why? Who knows, but it works for me, so I'm making it a habit.Exercise. I really believe exercise can become a habit, something we just do. For me, I set my alarm for 4 or 4:30 (yes, I know that's crazy ea…

Action Steps

So, now we all have our goals written out for 2011...right? You do have your goals written out? If not, go do, quick...I'll wait. I read somewhere that simply the act of writing them down makes us a bazillion times more likely to accomplish them. (OK, it wasn't a bazillion, but it was much more likely)


Once we've written our goals out...now what? Do we simply let them sit around and collect dust? No! We take action! This is where so many people get hung up. OK, so I want this thing, I have this goal, but now what?


There's many things we can do from here: we can write out affirmations surrounding our goals, use visualization, and we can write out some action steps. Action steps is what I want to talk about today.


What are some things we can do to get us closer to your goals? What are the steps it will take us to get from here to there? Sit down when you have time and think about this. What will it really take to reach this goal? Write these things out, these are your actio…

GOALS!

Now that a little of the New Years Resolutions hoopla has died down I thought it'd be a good time to share the goals I plan to accomplish in 2011. In particular the fitness/running/weight loss related goals.


In 2011 I will:

Run a 5k in under 30 minutes. My fastest 5k was almost 33 minutes, I plan to incorporate some more speed work into my routine and shave this down.Reach my goal weight of 140-145 pounds and go into maintenance mode. This will just take consistency in my food choices and workouts.Do 5 pull ups and 5 chin ups. Considering I can do neither I have my work cut out for me here!Run an 8 minute mile. My fastest mile was 9:26. This may be a reach, but I'm going to give it my all!Obsess less. Less about food, weight, etc. This might seem contradictory to all the rest of my goals, but I don't think so. I need to seek more balance in my thinking. Less obsessing about these things. Focusing on them at certain times, like when I'm working out, or when I'm eating…

Sunday Quote

The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.
Thomas Edison

Opening Up

This is a tough post to write. How does one let the whole world know that you’re a mess?
I’m not perfect, in fact, I’m a mess.
LOL, well that was easy. OK, seriously though, Yum Yucky’s post on compulsive eating got me to thinking a LOT about my issues. My issues, my uh, problems, my eating disorder, hmm maybe it’s disorders. I have an eating disorder? I have an eating disorder. Can I say that? Guess I just did. Wow…that is hard to put out there.
This is Wikipedia’s definition of compulsive eating: http://en.wikipedia.org/wiki/Compulsive_overeating  I think it’s a fairly good definition.  I mentioned in my what I learned in 2010 post that I’m a food addict, binge eater, and compulsive eater.  The lines blur between all of those, but yes, I’m all three.  Yum Yucky’s post and resulting comments got me thinking about all of this, and I’ve decided to share some of my why, my past, why I believe I have these issues.
I definitely learned disordered eating as a child. I can’t really pinpoint …

4 Hour Body First Week Results

Well, it's been an interesting week. I had tons of energy and felt great the whole time. My workouts were off and happened much less often for me, just life stuff, not really any other reason. I have them planned out now, and that always helps. I think I stuck to the eating plan as set out in the book pretty well. You can follow all of that over at Adventures in Tracking. All in all a good week I'd say.
I did start getting a few cravings on days 6 and 7. (Only having fruit and my Coach's Oats once a week is proving tougher than I thought!) Today will be my off, or higher calorie day, so I hope that'll solve that. I was reluctant to take an off day since my week one results weren't stellar, but it's a part of the plan, so I am.
It's a very interesting plan. Lets just say I'm not QUITE sick of beans yet, but after 30 days I just might be! (and I like beans)
I did start the supplements he discusses in the book, but only for the last two days of this week. I w…

Wordless Wednesday, OK...Almost

A couple thoughts from my outing yesterday.

and, second...

Happy Wednesday! How are you doing with your goals?
***Note: please go visit Mrs. Fatass's post today, and give what you can: http://mrsfatass.com/2011/01/chickadee.html

Bring Back That...Motivated Feeling

This time of year a lot of us are all riled up and raring to go. We are ready to kick some butt, do this thing, be awesome, and dominate the world...We have motivation oozing from our pores (surely that's not just me). But for most of us that will fade. Life will happen, curveballs will be thrown, and we'll lose that motivated feeling. What then can be done?


Like I said in yesterday's post I think it's most important to focus on our commitment, hard work, consistent good choices, and surrounding ourselves with a positive support system. But, I do think there are things we can do to capture that motivated feeling again too. When we're just not feeling it we can:
Rely on that positive support system we've formed. Whether it be calling or texting a friend, reaching out in the blogging community, or even facebook and twitter: ask for help, admit you need encouragement, do not be afraid to share where you really are! I think you'll be surprised how invaluable this…

The Myth of Motivation

Once upon a time there was a woman…let’s call her Sally (forgive me if your name is Sally I use this as my pseudo person name a lot). Sally needed to lose weight. Sally wanted to be fit and healthy. But she just couldn’t get MOTIVATED. She couldn’t get motivated to get to the gym. She couldn’t get motivated to workout at home. Sally couldn’t get motivated to shop for and cook healthy meals. Poor Sally just couldn’t get MOTIVATED to lose this dang weight. Then one day Sally found MOTIVATION. And presto: Sally worked out every day, found the time to shop for and cook healthy meals and lived happily ever after being perfectly motivated every day. THE END
OK, not to burst anyone’s bubble, but I’m going to let you in on a little secret, lean in real close now:
MOTIVATION IS A MYTH!
Well, now before you click out and go back to your Facebook page let me elaborate on that. Motivation is a feeling. The funny thing about feelings, they come and go. Some days we will feel motivated to do the things…

Sunday Quote

"I believe there is no greater joy in life than seeing others blossom, grow, and reach their potential."
John C Maxwell

The 4-Hour Body--My Plan and Beginning Stats

Well, here are my starting stats for The 4 Hour Body Test. Both BMI and Body Fat % will be taken from my OMRON HBF-306. Keeping as consistent as possible with time of day and hydration when taking these measurements. I've never really taken measurements, very eye opening!
Starting Weight: 180 pounds Body Fat %: 33.3 BMI: 29 Measurements:  Arms (mid-bicep): Right 12 3/4" Left 12 1/2" Waist (at belly button): 37 1/2" Hips: 44" Legs (mid thigh): Right 22" Left 22"
Diet: 6 days a week I will be sticking mostly to the starred foods on page 72 of The 4-Hour Body. Definitely to only  foods from that page. I’ve already been scrounging for recipes to avoid boredom. There are 3  I found in my Jan/Feb copy of Muscle & Fitness Hers that are perfect!
Then on the seventh day I will have a high calorie day. He calls it a cheat day or even a binge day. I’m just not comfortable with looking at it that way because of my food issues. So, for the seventh day I’ll be adding thi…