Things I'm Doing - Fit By Forty: Week 5

Week 5 (March 29 - April 4):  A Noticeable Difference

Week 5 marked the milestone of a full month of my Fit by Forty efforts. After the stress of Week 4, this week was all about getting back on track; back to the good habits I'd been forming. My husband commented at breakfast one morning as I was standing at the counter in my baggy old underwear making his morning cappucino (because I'm classy like that) that I was getting my figure back; apparently this week my waist decided to make an appearance at last. While I'm doing this for no one but me (and indirectly The Imp, I suppose) I'm not going to pretend that it didn't feel good when my mother in law, who knew nothing of my Fit by Forty mission, asked, "Have you lost weight?" at a family dinner. "Yes! Yes!" I practically shouted. "Nine pounds!!!" My vanity felt intensely gratified, I must say.

My skinny jeans. I am neither long nor lean, but Gap knows good marketing when they see it.

This was also the week that I tried on my "skinny" jeans for the first time since I was newly delivered of child. (Don't do that, by the way. The crying jag that follows takes way too much out of you. New moms need their energy for other stuff, like, oh I don't know, breathing.) I didn't fit into the skinny jeans yet, but I was getting closer. However, the "fat" jeans (we all have skinny and fat jeans, right? Please tell me I'm not alone in this) that I wore well into my fourth month of pregnancy now slipped off my hips without needing to undo the button or fly, so. Picture my happy face and me high fiving myself in front of the bedroom mirror. Which, by the way? Not so graceful. Find someone else to high five you. Trust me. If you do it alone you just look like you can't figure out how to clap properly.

Eating

I managed to get through the Easter weekend without a single taste of chocolate. And it wasn't even that hard. Now, if I'm to venture outside the Fit By Forty-compliant zone, it has to really be worth it. If I want chocolate, I take the time to go to Mink Chocolate and get the best. As far as regular eating goes, I use every trick in the book. Nothing revolutionary here, but some of the healthier habits I've developed include:

• eat vegetables first, then the rest of my meal
• stop eating the second I realize I'm not feeling hungry
• exercise when I'm bored instead of snacking
• make food from scratch instead of convenience foods
• drink water instead of juice or pop
• use smaller plates
• use a smaller pot when reheating leftovers for lunch (we don't have a microwave)
• treats in moderation (can't live without dessert ALL the time!)

Takeway
This week I indulged in my favourite snack food of all time: a small bag of Cheezies. And they didn't even taste that good. I was so disappointed. I guess a month of fresh homemade no-additive food changed my system's definition of yum. Interestingly, after eating a small amount of junk food that I didn't even particularly enjoy, I wanted more. The cravings that set in were almost as strong as my first week of Fit by Forty. For me at least, eating The Bad Food only begets the desire for more; best to avoid it altogether.

Exercise
Week 5 was more of the same as far as exercise goes; second verse, same as the first - lots of bike riding. I added a rule that when I'm not dressed up, carrying stuff, or with The Imp, I must take the stairs instead of the elevator up the 21 floors to our apartment. I don't do it every time, but even once a day makes me feel a sense of accomplishment.

Takeaway
Sneaking in more cardio without thinking about it - the key, for me, to sticking with it. If it's just a part of my daily routine, and not something special that I have to go somewhere else to do, it's far more likely to happen.

And now, for the numbers:
Starting weight: 149 lbs
Week 1 weight loss: 3.5 lbs
Week 2 weight loss: 3 lbs
Week 3 weight loss: 2 lbs
Week 4 weight loss: .5 lbs
Week 5 weight loss: 2.5 lbs
New weight: 137.5 lbs


I'm always looking for ways to keep this process fresh and interesting, so I'm asking for your advice: what are your good eating and exercising habits? Please let me know in the comments what works for you!

Things I'm Doing - Fit By Forty: Week 4

I really need to catch up on my Fit by Forty posts - looking through my calendar and notes over the last few weeks I'm amazed at how much things have changed in just a few short weeks! Week 4 was March 22-28.


For background on my Fit by Forty efforts, click here.


Week 4 - Stress, Not to Put Too Fine a Point On It, Sucks

This week started out well. My body was accustomed to the increased exercise & healthy eating, and I was feeling good! Making progress! By Thursday I was down 2.5 lbs! Then that night, The Imp came down with a case of croup, and the sleeplessness of Seizure Watch combined with having him home from daycare with me during the day meant all my newly-acquired self-care skills kind of went out the window. And we live on the 21st floor, so there was no going after them.

Eating
Started the week well but things fell apart when The Imp got sick. I basically didn't sleep for four days, which does not lead to good decision making - I don't recommend it. I sought the succor of caffeine and sugar, consuming more chocolate in those four days than I'd eaten in the previous four weeks. Sugar high, sugar crash, sugar coma. Bit of a zombie, I was. I also got my period for the first time in this process late in the week. Double whammy! I was helpless against chocolate's siren call.

A sampling of the chocolate truffles I make every Christmas. You totally want to be my friend now, don't you?

Takeaway
 Even with the increased sugar and fat intake, it's interesting to me how much less of everything I've been eating. I'd estimate that the volume of food I'm taking in daily is 1/2 to 1/3 what it was. And like I've said before, I'm far from starving myself - I'm eating minimum five times a day. Which just shows how much we, as a society, have grown accustomed to eating so much more than we need. We're bombarded with consumption messages all day long - it's hard to separate the desire (ooh, that looks yummy!) from the need (actually I'm not even hungry right now). Moderation is the key. I hate it when cliches are true. Sigh.


Exercise
I did manage to get a solid amount of exercise, thanks to my trusty steed. (Thanks for your name suggestions! I've just christened him "King".) One of the folk remedies for croup is to get the sufferer out into fresh air, so The Imp spent a fair amount of time this week in King's child seat.

Takeaway
Getting out and biking was good for not just my physical health, but my emotional/psychological wellbeing too. There's nothing like caring for a sick child with a history of febrile seizures to send your stress levels through the roof. And the unaccustomed levels of sugar! and caffeine! in my bloodstream were making me a little manic. Then add having my period and all the joys of that whole process. I really do think I survived the week with sanity intact (as intact as it ever was, anyway) because of our daily bicycle outings.

And now, for the numbers:
Starting weight: 149 lbs
Week 1 weight loss: 3.5 lbs
Week 2 weight loss: 3 lbs
Week 3 weight loss: 2 lbs
Week 4 weight loss: .5 lbs
New weight: 140 lbs

How do you make sure to look after yourself when there's chaos all around? Or like me, does self-care come last in times of stress?

Wordless Wednesday - Riding with the King

My trusty steed, my Fit by Forty champion, my main means of transportation these days. I shall call him King. King shall be his name.

As in "Don't you know you're riding with the King?"

***************

Self-serving announcement: I've been lucky enough to be included on vancouvermom.ca's Favourite Vancouver Mom Bloggers shortlist, and would be honoured if you would consider voting for me here. You don't need to register to vote, just tick the box next to my name and click submit. You can vote once a day until May 6th. Thanks!

This post is part of A Lot of Loves' Wordless Wednesday linkup. 

Things I'm Doing - Fit By Forty: Week 3

If you're new here and want to know more about my Fit by Forty efforts, you can go here and here for some background and also check out Week 1 and Week 2. 

Week 3 - The New Normal

They say it takes three weeks to form new habits. They, the mysterious they that seem to be not only experts on everything that ever existed anywhere in the universe, but also have been behind every cabal, plot, scheme and conspiracy with new ones being hatched daily. They are very busy people. Whoever they are.

By the end of Week 3 I no longer had cravings for The Bad Food, unless I watched TV. (Because those ads for too-sweet, over-salted frankenfood will simultaneously repulse you and make you want to eat that crap Right! Now!) My body had grown more accustomed to the exercise; I felt stronger, I had more energy, I was (when The teething Imp would let me) sleeping better longer. We didn't have to buy the Costco-sized Advil container this week.

Eating
Portion control: what a negative way of phrasing it. The word "control" implies restriction, policing of food intake. Like "crowd control" it doesn't have any fun connotations. It also sounds far too clinical to describe the joyful act of eating. Food is such a primal thing. Feeding yourself, feeding your family is one of the greatest sensual experiences in life. And by sensual, I refer to "of the senses", not "in the bedroom". Although breakfast in bed has its joys too.

Rather than the dietician sounding, desensitized phrase "portion control" I prefer to make it simpler. I'm not measuring my food. I'm not counting calories or calculating grams of fat. I prefer to say I eat only when I'm hungry and I stop eating when I'm no longer hungry. I make healthy choices ninety percent of the time. I'm not depriving myself, after all, this was the week of The Awesome Chocolate Birthday Cake of Doom. And yes, I enjoyed a slice of it, without apology and without regret.

Side note: maybe "Without apology and without regret" is what should go on my non-tombstone bench memorial thing. Must tell HWSNBN.

Takeway:
Eating is enjoyable. It's family time as often as possible with HWSNBN's long hours. It's one of those most basic things in life that bring us happiness. I will not let a get-fit-lose-weight plan take the focus off the fun, the joy, or the chocolate. But not hoovering back everything The Imp leaves behind on his plate does help with the goal-achieving.

Exercise
More of the same, except better, faster, stronger. Made it up a couple of hills I'd been struggling with - when I shifted down into the granny gears on my bike, but still. Added more stair climbing this week to up the cardio challenge. But for the most part, my trusty bicycle remained my go-to exercise choice. I also was fortunate enough, this week, to meet and have dinner with the awe-inspiring four time winter Olympian Sharon Firth. Listening to her speak about the work she now does in the small communities of the Northwest Territories to inspire youth to achieve excellence was incredibly humbling, and made me even more determined to model healthy, active living for The Imp.

Takeaway:
Don't fix what ain't broken. I like the bicycle, the bicycle is easy to implement into my daily life. And The Imp likes the bicycle too. If it ever starts to feel stale, I'll find something else. Right now, it's exactly the right thing.


And now, for the numbers:
Starting weight: 149 lbs
Week 1 weight loss: 3.5 lbs
Week 2 weight loss: 3 lbs
Week 3 weight loss: 2 lbs
New weight: 140.5 lbs

Also, I need to find a trusty-steed type name for my bicycle. Any suggestions?

Things I'm Doing: Fit by Forty - Week 2

Week 2 - Settling Into a Routine

During Week 2, I started to get used to the new regime. I wasn't hungry all the time, and actually started to feel physically stronger already. After just a week, I was able to get further up hills before I had to hop off my bike. The muscles still ached, the ibuprofen was still regularly ingested, but things were noticeably improving.

Eating

My body started to adjust to the lower levels of food intake, and the healthier meals. I only felt hungry at regular meal times. For the record, I'm far from starving myself, I'm eating at least five times a day:  breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner.

As far as eating goes, I've realized I'm more or less following the Weight Watchers points system model. (I'm not actually following Weight Watchers, but after hearing a friend describe it I realized I'd sort of stumbled onto their model in my efforts to find a way of eating that made sense.) A good variety of foods, nothing forbidden, but an awareness of how much I eat each time affects my intake for the rest of the day's meals. I eat as much as I want of vegetables, eat some, but not as much fruit, try to get some protein at each meal, small servings of carbs like bread or pasta, and minimal fats and processed sugar. And drink lots of water.

Takeaway:
Portion control: not just buzzwords.

Like everything else that gets repeated ad nauseum in the lose-weight-get-fit canon, it actually works. I don't hesitate to put mayo on my sandwich. (Actually I hate mayo, I use Miracle Whip.) But it's a smaller sandwich than the giant servings you get in a restaurant. I put butter on my toast in the morning, but I only have one slice. Like almost all North Americans, I was eating far more than was necessary. When I cut my intake down to reasonable levels I very quickly started to feel a lot better, physically, and saw instant results in weight loss.

The Imp on one of our water-proofed outings

Exercise

Bicycling became more a part of daily life, especially when The Imp began to insist on it to get to daycare. One morning it was pouring down rain, and I thought, "Well, I'll show him how miserable it is to be out there in the rain." We bundled up into more or less water-proofness and headed out into it. The Imp, of course, loved it. And honestly, it wasn't as bad as I'd thought it might be. (Note to self: add fenders to wishlist. And by fenders, for once, I do not mean guitars.)  So there went any excuse not to get on my bike at least once a day. The return trip to daycare and back is just shy of 5kms. Looking for some exercise to do not in the rain,  I downloaded a yoga workout from iTunes and have added it to the mix. I have to say, The Imp, who imitates me as I work on my poses, has a far more vigorous yoga practice than I do, which somehow involves a lot more climbing on the coffee table.

Takeaway:
My decision to try and build exercise into my daily routine and not place it on some rarified pedestal requiring Time, and Money, and Commitment was the best choice I could have made. And using the bicycle more is the best way imaginable for me to do this.


And now, for the numbers:
Starting weight: 149 lbs
Week 1 weight loss: 3.5 lbs
Week 2 weight loss: 3 lbs
New weight: 142.5 lbs


Thanks so much for your comments, suggestions, and words of encouragement, both here and on twitter! I wanted to hold myself accountable, so I made this public. What I hadn't counted on was how much inspiration and motivation I would draw from your feedback. Thank you, thank you, thank you! (And the bicycling Imp thanks you too.)

Things I'm Doing - Fit By Forty: Week 1

This space is where I hold myself accountable in my Fit by Forty efforts. I originally intended to post here weekly when I first started on March 1st, but... Well, it kind of got away from me. So I'll do a few posts to catch up in the next few days and then carry on with a weekly update.


For background on my Fit by Forty quest, click here.  And here is where I spelled out the ground rules.

Week 1 - The Unkindest Week of All

The first week was definitely the hardest. Although I was resolved to take real action to get healthy, my weight was at its highest while my morale was at its lowest. My clothing was all fitting too small, my cardiovascular condition was so bad that exercise was a struggle, and my muscles, unused to the exertion, screamed in agony for days after every workout. And for the first few days, as I cut my food intake back to healthy levels (fear not - no starvation diet for me; I love food way too much) I was hungry all the time, even though I was getting more than adequate calories.

Eating
I think we all know what healthy eating is. It's no secret that fresh vegetables, whole grains, and food that doesn't come in a crinkly package are healthier than frozen pizza, fast food, and consuming your own body weight in ice cream daily. So I filled the fridge with salad greens and fresh vegetables, and really started to opt for healthier choices every time I had something to eat. For the first time in a long time, I started really paying attention to what I ate, and most importantly: how much. 

I had been eating a lot. A lot more than I thought. Working from home, I got into the habit of snacking all day long without realizing it. I'd been eating too large portions at meals, and having seconds (and thirds - hey, I'm a good cook!), and finishing whatever was left on The Imp's plate too. And eating ice cream almost every night before bed. No wonder I was feeling unhealthy.

Takeaway:
I eat as much as I want - I've just made some changes to what I'm eating. Way more vegetables, less protein, less processed sugar, less fat. I'm not depriving myself; I have real butter on my toast every morning. (I hate margarine.) I did cut out the daily giant hot chocolate to start the day and instead drink a fruit smoothie. And I've eliminated all the pop and juice I'd been drinking all day and drink water and unsweetened herbal tea instead.

Best change:
Limiting portions to reasonable amounts. Within a couple of days, my body adjusted to the new intake levels, and I had way more energy than I'd had before.

Exercise
Fuck me, but that first week was hard.

Aching muscles, joints unused to exercise... I ate Advil every eight hours. I coughed up unlovely chunks of phlegm. I did the 30 Day Shred by Jillian Michaels - for one day. I got on the bike and had to hop off to push it up hills. I took the stairs up to the 21st floor and collapsed wheezing in the living room. But I got some exercise every day.

Takeaway:
I know me. I am the master procrastinator and I can justify anything. (Being an alcoholic makes you really really good at the justification game.) Every night for the last year or more, I've thought to myself, "Tomorrow I should get up early and do a workout before The Imp wakes up." Every morning I found a reason not to. But I also have an iron will when I choose to use it, so I knew that if I could just get through this first week, I'd be on my way. I reverted back to the "one day at a time" mentality that got me through when I stopped drinking all those years ago, and just made it happen.

Best change:
Using my bicycle more and more as my main mode of transportation. Biking with The Imp to daycare in the mornings allows me to build exercise into my daily routine. I don't have to "find time" to exercise. I just use the bicycle instead of the car. Time from the apartment to daycare in a car: about 6 minutes. Time on a bicycle: was about 12 minutes, what with all the hopping off & pushing up hills. Six weeks in, it's down to about 8 minutes.

And now, for the numbers:
Starting weight: 149 lbs
Week 1 weight loss: 3.5 lbs (!!!)
New weight: 145.5 lbs

Anyone else out there working to get into shape? What were some of the changes you first made? How did you feel about them?

What I'm Doing - Fit by Forty: Rules

Yesterday I wrote a little about the reason I started my quest to get into better shape physically. It was my most visited post since I started this blog - clearly reclaiming your physical self post-baby resonates for a lot of us. Amber over at Strocel.com wrote a great post today about making peace with your mama body, and Gwen at Left Coast Mama wrote a heartfelt piece about having an ugly day.

Let me be clear - as I wrote yesterday in response to some great comments, this is more about improving physical fitness than losing weight. Don't get me wrong, losing the extra padding I'm carrying around feels great, and I won't pretend my vanity wasn't thrilled when my mother-in-law asked me, "Have you lost weight?" at a family dinner a couple of weeks ago. But my primary goals are to a) feel better and stronger and b) model healthy active living for the almost-two-year-old Imp. I hesitated to include numbers in my post, for fear of placing inadvertent labels on people who weigh more or less than I do, or who want to weigh more or less than I do. In the end I did include them, because numbers are simply the easiest and most tangible way I can think of to measure progress.

On to today's post:

So, I knew I wanted to lose weight. Like everyone else with these first-world problems, I resolved to get into better shape starting January 1st. Like an idiot, I went crazy and managed to injure myself, introducing my left shoulder to the fun factory of bursitis. That was an interesting visit to the doctor.

Dr: You have bursitis in your left shoulder.
Me: Wha? Isn't that something your eighty five year old grandmother has?

Apparently it's just as common in overzealous yet seriously out of shape 39 year olds too. Damn.

So I fell off the exercise wagon, and reverted to my ice cream eating, television watching ways. Again.

I knew this time I'd have to be more strategic, think things through. Have a plan. So I came up with some ground rules for my Fit by Forty efforts:


1) It has to be realistic.

Rule: No extremes, in terms of means or ends. No crash diets, no skipping meals, no denying myself everything that tastes good. No exercise until I puke. No trying to fit into a size 4 in six weeks. Nothing ridiculous. If it's not realistic, it's not realistically achievable.

Implementation: I set myself the goal of eating mindfully, making healthier choices, and adding exercise to my daily routine. You know, the stuff that actually works. In terms of those dreaded numbers, I set the weight loss goal of 1 pound per week.

2) It has to be financially viable.

Rule: There's no money for gym memberships, personal trainers, fancy pre-portioned food, or loading up on the latest equipment. These changes have to be on the cheap, using what I already have at my disposal or can buy inexpensively.

Implementation: I already own a yoga mat, some 5 lb weights, and a couple of workout DVDs. I have a bicycle, which I took in for a tune-up and bought new tires. I spent $8.99 on iTunes and downloaded some yoga workouts. And living on the 21st floor affords me ample opportunity for stair-climbing any time I can convince myself it's a good idea.

3) It has to be easy to do, time-wise.

Rule: I run my own home-based business. I parent a very busy almost 2 year old little boy. There's no time for me to go to classes on any kind of regular basis. Or maybe I should say that I'm not willing to take time away from other things in order to go out for instruction. Either way, time's at a premium. Exercise and healthy eating need to fit into my daily routine, or I know, despite the best of intentions, I won't do it.

(Aside: I used to think I wanted, on my gravestone, "She had the best of intentions." Now I've decided cremation is the way to go, so no gravestone. But maybe a nice park bench somewhere with "She always did everything the hard way.")

Implementation: I've started using the bicycle instead of the car as much as my loathing of rainy weather will let me. For short trips in the downtown core it's almost as fast as taking the car, and no looking for (or paying for) parking (or gas, come to think of it). Having 30 pounds of Imp (who loves the bicycle so much he wears his helmet at breakfast most mornings) in the child seat does wonders for increasing resistance levels too. I've also been using the bicycle to get around and take pictures for my new Vancouver Daily Photo blog, which guarantees I get out for a ride several times a week. I take the stairs up to the apartment any time I'm not dressed up, carrying a ton of stuff, or with The Imp. All 21 floors of them. I try and fit in video workouts a couple of times a week. Given that I used to exercise, uh, not at all, this is progress!

4) It has to be flexible.

Rule: We all lead busy lives. Plans change, children get sick, or climb out of their cribs and fall on their heads and then refuse to sleep in their new bed. (Imp, I'm looking at you.) I need to be able to adapt my efforts as I dodge the sucker-punches that get thrown in my general direction.

Implementation: One of the benefits of not relying on scheduled classes or appointments with a trainer is that when my plans go all askew, I can still take the stairs and get in a workout. Although I discovered that my self-care takes a nose-dive when The Imp gets sick. Gotta work on that.

5) I have to somehow be accountable.

Rule: In the past, I've let deadlines slip and not met fitness goals, and nobody knew so I could pretend it didn't matter. I need to do this in a public way.

Implementation: And here we are. I've been on twitter with #fitbyforty updates at least once a week, and this week I've put it out there in this very public space. I've meant to write about it here since the process started five weeks ago, but something always got in the way. (*cough* fear *cough*)

So here it is:

I started at 149 pounds on March 1st, 2010 and I turn 40 on August 24th. I want to lose a pound a week.

Goal, measurable: 25 weeks from A to B means a goal weight of 124 by the time I hit the big four oh.

Goal, intangible: As much as I've talked about numbers so far (it's hard not to get fixated on them) the name I've given this process is Fit by Forty. What's most important to me is fitness, which as a subjective term is much less measurable. When will I consider myself fit? When I no longer have to get off my bike and push it up the hills close to my apartment. (Downtown Vancouver has more hills than you'd think!) When I can run across the playground with my son and not feel too tired to keep chasing him. When I can see an improvement in my posture because my core is stronger. When I can go on an hour-long bike ride and not feel too sore to move for days afterward.

And most importantly, I want to model a healthy, active lifestyle for The Imp. I'm mounting a pre-emptive counter-offensive for the years of junk food advertising, and the sedentary nature of spending hours a day in front of a screen (TV, computer, video game, any kind of screen) that are sure to come.

Anyone care to join me on my quest? Any advice? What are your fitness goals, and how are you working toward them?