Slow and Steady Wins the Race

This is one of my Mom's favorite sayings: "Slow and steady wins the race."

My weigh loss progress have been so slow that I hardly notice it at all. I have been pretty consistent with my exercise and diet, but I really didn't see much progress in the mirror either. 

Recently, one of my friends asked me to post a before and after picture on social media. I was shocked at the difference I saw! At first I thought it might be my outfit making me look more slim than I actually was. Then, I took another picture wearing the same outfit as the before picture. NOPE! There really has been some great changes over the summer. It just gets me motivated all over again to keep it up! Oh, and by the way, I am SOLIDLY in a new decade: Today's weight is 178

Long Time No Post

It has been a few months since I have posted. Do not mistake that for me not working out. I have been! I run or hike every workday on my treadmill during my lunch break and have started doing CrossFit Mondays and Thursdays after work. I am currently on 3 long runs every Saturday, training for my Ultra Fund Run on Dec 19th. Last Saturday I ran 3 times for a total of 11 miles. Next week will be 4 runs for about 14(ish) miles. 

So, my weight.... My weight has not budged in over a month! UGH! The frustration! I know my diet is the culprit, but I just haven't been frustrated enough to really dial it in I guess. Like today: I hiked about a mile on my treadmill then ate 3 pieces of pizza for lunch! I know that not drinking enough water on a daily basis is also a contributing factor. I have been drinking my 1 allotted coke at lunch and think it may be time to cut my precious coke out all together (except for weekends of course). 

Now that the Holiday Season is upon us, I really need to get out the big guns and really TRY to lose this weight! I do not want to go through another Thanksgiving/Christmas and find 10-15 pounds on my backside by New Year's Day! I was at 181.4 this morning and REALLY want to start the new year in a new decade! 

Good news, and bad news

The good news is...

Chris had a great birthday yesterday. We had Dairy Queen burgers for dinner (they were delicious by the way) and got to spend time together watching a movie on Netflix. 

The bad news is....

Chris had a great birthday yesterday. We had Dairy Queen burgers for dinner (they were delicious by the way) and got to spend time together watching a movie on Netflix. 

Let me explain:

I weighed in at 187.8 yesterday morning, an all time low for me this year! Which is great! BUT I did not allow myself enough calories to eat at Dairy Queen last night... but it sure was yummy. Since Chris and I wanted to spend the evening together, I did not do my usual 2.5 hours worth of chores outside last night. So, this morning, I am up to 189. UGH! I am hoping that a lot of it is water weight from all the salt. Time to dial it in today and tomorrow, drink lots of water and make sure I am in a calorie deficient. I would really like to have an overall loss for the week...

Now, I am feeling better, fitter, stronger, (insert the bionic woman music) but still have a ways to go. I am still logging on My Fitness Pal, well most days. I sometimes get super busy on the weekend and forget. I am on the treadmill at least 5 days a week, usually 6. I have 2 weeks until the training officially begins for my Woof Project Ultra Fund Run in December.  

Time to really strive for that next decade!

Weekly Weigh In

So, it is time for my weekly weigh in. My last official weigh in was July 15th, a couple of weeks ago. I weighed in at 190.4. Today I weighed in at 188.2 for a 2.2 pound loss. Not huge, but I'll take it. 

I will continue to log everything in on MFP and exercising at least 4 times per week. My exercise plan right now is 6 days per week and that includes a walking tour day and a long run day. I might need to back that off a day or 2. I am pretty sore today. Well, in all fairness I am probably sore from having sand delivered to put in the outside horse corrals. I hade to use a wheel barrel and rake to move and spread out enough sand for half of Varro's corral. Yesterday I used the tractor for the rest of it, but man, I am beat up from the feet up!

Onward and downward!

#TeamRivs

If you follow me on Social Media, you may have noticed I started using the hashtag TeamRivs when I post one of my workouts with Tommy Rivers Puzey. He has been diagnosed with a rare form of cancer and is quite ill. Most of the people who have completed any part of his workout series are pulling together to help. Today, iFit offered to donate $1 for every mile run, using one of his programs! I ran 2.2 this morning before work. All proceeds will go to his medical fund. I am currently on week 3 of his Iberian Beginning Running Series and am really enjoying it. He is extremely knowledgeable and really is a great source of motivation during the runs.

Saturday was also my first "long run." I use that term loosely since it was only 3.2 miles. Next week I bump up to 3.7. I feel my progress is super slow, but it is progress. I am down another pound from the weekend, 188.6. Let's see if I can lose 1 more by Wed, my official weigh in day. Here we go!

20 Weeks and Counting

My Woof Project Ultra Fund Run is in 20 weeks. 30 miles. That seems like such a BIG goal! I am on week 3 of my beginning runner's program and am now jogging for 2 minutes and walking for 1. I have a long way to go...

On a good note I am in a new decade! I weighed in at 189.4 this morning. (WOOT WOOT) I am still logging everything in on MFP and trying to stay within 1,000 - 1,100 (ish) calories. I have 1 splurge meal per day and the rest of the day I snack. My new favorite snack is a cup of cottage cheese with a cup of (thawed) frozen blueberries. I have been eating that for lunch, since I need something a little lighter after I workout.

I have also been enjoying my walking tour of Scotland! I do that on Fridays at lunch. I need an active rest day and feel that a walking tour is the best way to do that. Last week we walked the Royal mile in Edinburgh. It was so fun! My iFit guide is super funny and knows everything about Scotland's history and such.

Saturday will be my first "Long Run" at 3.2 miles. 20 weeks to get ready to run 30 miles....

A Word About Water

OK, so I know we all know how important it is we drink water BUT I need a reminder about just how much water I should be drinking. I did some research and found a formula to calculate how much I need. (You all know how much I like formulas)

Here is the formula to help you figure out how much water you should drink per day:

Your Weight x .67 = How many ounces to drink per day
increase that amount by 12 ounces for every 30 minutes of exercise you do.

So, by following that formula:

192 x .67 = 128.6 (round up to 129)
30 minutes on the treadmill + 12 so, 129 + 12 = 141 ounces per day!

Yikes! My goal has been to drink 64 ounces per day so no wonder I have been in a constant state of minor dehydration!

Over the weekend I slacked off my water intake, but still ate fairly well. The result? I was up 2 pounds on Monday. UGH! I am hoping that by following the above formula, I will be back to 190 or below by my official weigh in tomorrow.

How much water do YOU drink per day?

Weekly Report

It has been a really good week. I have made fairly good choices with my food (except for a couple pieces of Key Lime Pie LOL) and am really enjoying my workout program.

Summer has finally arrived in the PNW and I am THRILLED! It has been really nice out for 2 days in a row! I have been able to go outside and play after work and I am loving it. Odin has been learning some new things in the round pen and I am hoping to ride Varro this weekend.

I am loving my iFit trainer, Tommy Rivers. His catch phrase is "Don't get dead." HAHA It's funny because when we are running in crowds or along cliffs or drop offs, I automatically move over in the treadmill LOL. I have hit my arms several times on the rails and if they weren't there I would totally fall off the treadmill and "get dead!"

As far as food choices, I am really liking cottage cheese mixed with some peas and a hint of honey mustard dressing. I planted cucumbers, and they are such a yummy snack too. I am making Hello Fresh meals most days and eat small portions of those. Feeling good and ready for next week!

Here are my Stats:

Another big loss

My official weigh in and stats logging are actually tomorrow, but I do weigh in daily to keep myself motivated to eat healthy and drink water. I was down 1.6 this morning! I really hope I can hold it until tomorrow for my official weigh in day! In a perfect world, I would like to be down another .4 by tomorrow to make it a 2 pound loss for the week.

The Beginning Running Program is going well so far! I really like walking for 1 minute and jogging for 30 seconds. We will gradually increase the jogging time and decrease the walking time over the next 6 weeks so that eventually we will jogging the entire workout. My iFIT coach, Tommy Rivers, is pretty cool and knows a lot about coaching beginners or people recovering from injury. Portugal is really pretty and I enjoy the views. I am really looking forward to my walking tour of Scotland that starts on Friday too!

OH! I also got a portable pedal thingy that fits under my desk so I can pedal while I work a few times a day! I just got it yesterday so today will be the first day I try it! I don't think it will affect my overall weight loss or fitness level a great deal, but it will help me to be a bit more active while I am chained to my desk for work.

Bring it on...
 

Bittersweet

Well, I finished my walking tour of the Pyramids of Egypt. It was a lot of fun and I learned quite a bit as well. My iFit guide was Ramy Romany, a well known archeologist, who was raised in Cairo and has done thousands of documentaries about Egypt. It was fascinating to hear the stories, see the tombs and walk along the streets of Cairo. I am looking forward to my next iFit program(s)!

Seeing an almost 2 pound loss on the scale this morning really got me motivated! I think I will enroll in 2 programs starting next week, the beginning running program in Portugal (Monday-Thursday) and a walking tour of  Edinburgh Scotland (Friday). I will start my "long runs" the first weekend in Aug beginning with a 3.2 mile jog. May the odds be ever in my favor....

For now, I just need to keep on, keepin' on. I am logging my food into MFP app and making sure I hit all of my scheduled workouts. I don't really eat like I'm on a diet, but I am conscious of my portions and try to keep within my calorie allotment for the day. I am also drinking about 60-70 ounces of water per day. Side note: I started eating SlimFast Fat Bomb keto friendly treats. They really hit the spot with my sweet tooth and are only 90 calories!

Here's to hoping that 2 pound loss sticks!

Let the training begin!

I just jogged for 2 miles without stopping to walk on my lunch break today! I went 2.37 miles in just over 28 minutes. My average pace was a tad over a 12 minute mile. I'll take it.

Tomorrow is my last Pyramids of Egypt walking tour. It has been really fun seeing the sights and learning new things about ancient Egypt. My next program will be a beginning runners series. It is set in Portugal (Janelle) and works you up from walk/jogging to running. I already did a couple runs but will be restarting the program fresh next Monday.

I just joined a DietBet as well, so I am hoping to lose about 8 pounds in the next month. We shall see.

Here are my beginning stats:

Half Over

Well, 2020 is half over. I did not take advantage of the first half of the year, but plan on changing that starting now. I spent all of June getting back into a regular workout routine and now, July starts the 'training."

Here's the end goal:

I am running a 30 mile Fund Raising Run for my birthday in December.

Here's how it will work:

I will run 5 miles every 4 hours for 24 hours (30 miles total). I will ask people to donate to my charity during my run. (My charity is Woof Project by the way) I will stream live videos before and after each run leg to keep people up to date on my progress and to motivate them to donate to my cause.

May the odds be ever in my favor....

Week 1 Report

As far as progress, I have made almost none. My focus was on working out everyday, no matter what. BUT, this has been a good week of establishing a routine. I did hit the treadmill every day after work, before I fed the horses. I am enrolled in 2 different programs; both of which I have done before. On Mon/Wed/Fri I do "Intro to Running" and on Tues/Thurs I do the Pyramids of Egypt walking tour.

I really need to start SLOW (which is very hard for me to do) so I do not aggravate my healing injuries. I really cannot get it through my thick skull that I am no longer 30 years old and in the best shape of my life. (I'm in shape alright, round is a shape! HAHA) Anyway, I need this comeback to be slow and steady and sustainable. I've got 2 weeks until the Great Virtual Half Marathon Walk with Karla. I have the route programmed into my treadmill and we are going to watch "Pride and Prejudice" during our race. (With plans to call each other in between episodes.)

This week I plan on continuing my daily workouts. I ordered more fresh fruits and veggies from my grocery pick up so that will help make my diet a little better. But really, I just want to focus making a new habit: working out. the diet will come with working out.

192.6

I am a Phoenix

No matter how many times I crash and burn, I will always rise and try again...

I found a great Chiropractor that practices both Eastern and Western techniques. I have been getting my ankle scrapped for the last 2 months, and now I am starting on my back. It seems that all those years I spent waiting for surgery and then recovering from surgery, a lot of my stabilizing muscles atrophied. I need a lot of help getting full(ish) function back.

My ankle is finally feeling strong enough to start walking on it, so, I am talking a walking tour of the Pyramids of Egypt on my treadmill. It is really cool. I am learning a lot about ancient Egyptian history and the Valley of the Kings has been my favorite so far.

So, here I am, a new beginning:
193.6

Week 3 Crash and Burn

This week I seriously crashed and burned. I didn't exercise at all and ate like a piglet. I did get my long run in though. I ran 6.3 miles in 1:32. Slow, but steady. I really need to focus and do better this week.

My ankle is still tweeky, but I wrapped it today and it feels ok-ish. Time to get my act together.

Week 2 Report

6.3 miles today in 1:26. Not too bad, but not terribly good either. I had a rough week. Donnell passed away on Monday and I had a hard couple of days. I skipped my runs on Mon and Tues, but ran on Wed and Thurs, and today's long run makes 3 times this week. I am still on track to completing my Jan goal of working out 3 times a week, so that is something.

Next week will be better!

Week 1 Report

5 mile run today at a 15 min pace. I felt really good this run, especially for the first one of the season. I won't be "fueling" on any run that is less than 2 hours. That includes energy chews and gels. I still plan to drink Liquid IV on any run longer than 1.5 hours. That also includes eating breakfast before my runs.

I also had some great PT runs thos week. I have a great workout schedule:

Mon: Vo2 Max Run. This is an interval type run. The speed intervals are super fast and help my body use oxygen more efficiently.

Tues: Strength training. I do different exercises such as pushups, lounges and crunches.

Wed: Tempo run. The intervals are slower than the Vo2 max runs but much longer, like 2 or 3 minutes longer.

Thurs: Hike. The hikes are only 1-3 miles in this program but the grades are mostly 10-15%.

Sat: Long runs with the group.

So excited for everyone to come in May!

Back to Square One... Again

I have re-started my Intro to Running program on my treadmill. Christmas really derailed me along with Chris getting promoted and changing schedules. I really try to do most of my running while he is either at work or while he is sleeping. My new running schedule is Monday and Tuesday mornings before work, Wednesday afternoon (my half day) and Thursday evening after work. Fridays will be a rest day and Saturday will be my long run with the training group: Sundays will also be a rest day.

Monday: Vo2 Max Run
Tuesday: Strength Training
Wednesday: Tempo Run
Thursday: Hike

I might swap Wed and Thurs if the hike is longer than 45 minutes. That way I can use my half day off to do it.

The Training Group Kick Off Breakfast was Saturday and I am really looking forward to running with them again this year. Amber, a friend from work, signed up with me. Knowing someone will be there every Saturday really is good motivation to get up early and go run.

I will not make my DietBet this month, but am OK with it. So far I am sticking to my January goal of working out at least 3x per week. I eat and drink what I want, knowing that I will be addressing my diet in the next couple of months.

I will try to post here after my long runs to give a week in review.

December Report

December Report

Dec 1: 223

Jan 1: 219.8

Monthly loss: -3.2

Total Loss: -25.2

I am so happy to see a loss for the month overall. November and December are the two hardest months and I managed to lose 6 pounds over that 8 weeks. I still had goodies and treats, I felt like I ate all the things I loved. I am such a fan of Intermittent Fasting. Even just loosing a pound a week is progress.  For my before/after picture my face is a little swollen on the right side. (I had oral surgery yesterday. They removed a growth from the inside of my lip.)

I am really looking forward to January I'd like to lose 5 pounds! My goal for dietbet is 4.7 pounds by Jan. 17. I think it's challenging, but doable!