WW Week 26 Recap

Hola! This week was really good. That makes two good weeks in a row. Woohoo! If I can keep it up, I’ll be at goal in no time.

Last week’s weight loss was 2.4 lbs. This week’s weight loss was 1.6 lbs. Anything over 1.5 and I’m happy but after everything I ate yesterday, wait until you hear what all I ate, I’m ecstatic with seeing this.

So yesterday one of my friends and I went to Ren Fest. I was planning on sharing my free turkey leg, Thank You Sis!, with her and her son. Turns out her son didn’t want to go and she wasn’t in the mood for a turkey leg. So I had it all for myself. I started off only going to eat part of it. I even told her this. Soon though I realized this was not happening and that I was in fact going to eat the whole thing myself.

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Oh yeah, it sprinkled on and off for a while hence the shirt on my head. lol

She chose to go with the Duke Dog which was mac and cheese on a hot dog. Oh my, did it look yummy! I’ve seen them on TV but never in person. I might have to make some at home in the near future.

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Doesn’t that look good? It sure did to me.

For dessert we shared some fried Oreos. Yumm! I decided that today was the last festival of the year, for me. That Ren Fest only comes around once a year. Therefore, all bets were off and I was having a cheat day. Yay!

What is one of my favorite drinks but that I have not had since starting Weight Watchers because it is so high in points? Hard Cider! I had one yesterday. =)

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Actually I had two.

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It was a cheat day after all. 😉

I love Ren Fest. I don’t go every year but do try to go most years. My friend Tara and I went last year as well as this year. We might just make this an annual get together. =)

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One of the great things about Ren Fest is all of the characters that you see. I didn’t take nearly as many pictures as I normally do but I did get a few in. As well as a video.

Toward the end of our visit that sprinkle from earlier turned in to a storm. Not just a little rain but an actual storm. It was a little crazy!

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We had been getting ready to watch the “Mud Show” when the rain started coming down. Fortunately we were close to a beer garden and was able to stand under their tent to watch the show. They were troopers for continuing on with it.

After the show, we stayed in the tent for a while longer before deciding to take a run for it. We were soaked when we got back to Tara’s vehicle. Worth it though for the memories!

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So turkey leg, fried Oreos and 2 hard ciders. Not terrible right? Oh but that was nothing compared to what I ate at my Mom’s that night. I ate my Mom’s leftovers from her dinner – steak, baked potato and corn then had a bowl of chocolate ice cram with chocolate swirl for dessert with a side of chocolate brownie and a chocolate square she always has on hand in her freezer. But it doesn’t end there. I then looked in her pantry and found some chocolate donuts and chips. I then went back for some chex mix. I went crazy!

So crazy that I actually had a stomach ache that night.

The sad thing is that I used to eat like this all of the time. Every day was a cheat day and my Mom always has junk food on hand. Where I don’t keep much in my house for this exact reason. She has it all of the time. And not just one or two items but such a variety that it can be dangerous.

This morning when I weighed in I was a little worried that my good week had been ruined after my weakness the night before. I was shocked to see that I had still lost 1.6 lbs. Woohoo! I’ll take it!

I am so close. So close! I have officially lost 37 lbs and am now 10.4 lbs away from my goal. 10 lbs people! I am doing this!!

Ok let’s take it back a minute. This week’s meeting was about cholesterol. I’m going to be completely honest here, I know nothing about cholesterol. I know that you don’t want to have high cholesterol but that’s about it. I don’t know what causes it. The terms that are related to it. How you can control it. None of it.

I still knew very little after coming out of today’s meeting. In fact, the meeting brought up more questions than answers. I did learn that foods high in saturated fats lead to high cholesterol. Also that there are foods that do not affect your cholesterol such as shrimp, eggs and I think salmon. But not much more. So I decided to do a little bit of research on my own.

I’m going to pass on some of what I have learned to you all now. I remind you that I know nothing of the subject. I am also forewarning you that I am getting all of my information from the internet. I’m saying this for two reasons. The first is if it’s wrong or inaccurate in any way, don’t blame me. Please look things up for yourself just to be on the safe side. And two, if I am wrong and you know the truth, please let me know. I don’t want to be wrong and make food decisions based off of inaccurate information I believed to be true.

First things first, what in the heck is cholesterol?

According to Heart.org, cholesterol is a waxy substance that your body needs to build cells. We get cholesterol from two sources, what are body makes and from foods we eat from animals. It sounds like our body, our liver, makes all that we need. Anything else, comes from what we eat. Certain foods that contain cholesterol are high in saturated and trans fats. This causes our liver to produce more cholesterol than we need. This can become very unhealthy for some.

During our meeting the acronyms LDL and HDL were mentioned a lot. I still do not know what these stand for or what they mean. Just that one is good and one is bad, I think. So I looked it up. 

Apparently there are two types of cholesterol, good and bad. LDL stands for low-density lipoprotein and is bad for you while HDL, high-density lipoprotein, is good. LDL contributes to fatty build ups in your arteries whereas HDL carries the LDL away from your arteries and back to your liver. Here it can be broken down and passed from the body.

Ok so what causes high cholesterol?

This seems simple enough. Our body produces all the LDL that we need. Therefore the cause of high cholesterol is from lack of exercise and/or eating unhealthy foods.

What foods are high in saturated or trans fats?

Some foods that are high in saturated or trans fats are red meat, dairy products made with whole milk, fried foods, sugar and even baked goods.

How can I lower my saturated fat intake?

Eating more fruits and veggies, whole grains, low-fat dairy products, poultry, fish and nuts will help lower your saturated fat in take. Some easy swaps would be ground turkey for ground beef, greek yogurt for sour cream or fish instead of steak.

What is a good rule of thumb for how much saturated fat one should eat?

For those that count calories, no more than 5-6% of your daily calorie intake should come from saturated fats. For a person on a 2,000 calorie diet, this would mean no more than 13 grams of fat per day.

Ok, so how much saturated fats are in the foods that we eat?

This was a little trickier to find. I don’t necessarily know the size of the foods but here are some examples of numbers. Please look them up more on your own.

  • Steak – 21g
  • Chicken breast without skin – .9 g
  • Chicken thigh without skin – 3 g
  • Salmon – 1.7 g
  • Pork – 4.4g
  • Ground beef 70/30 – 51 g
  • Ground beef 80/20 – 7g
  • Ground beef 90/10 – 3.4 g
  • Ground turkey – 2.2 g
  • Whole milk – 4.6g
  • 2% milk – 3.1 g
  • 1% milk – 1.5 g
  • 1 slice American cheese – 5g
  • 1 oz goat cheese – 6g
  • Cottage cheese – 3.9g
  • Large egg – 1.6g
  • 1 oz dark chocolate – 5g

I could go on and on but this gives you an idea. It gave me an idea at least.

I hope this helps you guys understand cholesterol a little more. It has certainly helped me. I’m not going to pretend to be an expert because I’m not even close. But at least I have a better idea as to what it is, what causes it and how I can lower it if need be.

 

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WW Week 24-25 Recap

Wow! I can’t believe it’s the 8th day of October and my first day posting this month. I’d love to say I’ve been busy but that would just be an excuse and an inaccurate one at that.

So I won’t lie to you.

I just haven’t been on here.

Sorry!

To quickly recap the couple weeks leading up to last week: I had an awesome week where I lost 3.8 lbs! Woohoo! Then the next week I did nothing. Nada. No loss. No gain. Good but not what I was looking for. Caught up to week 24 now? Good!

So last week I went rogue a couple of days. I didn’t track 2 whole days. Yikes! I honestly don’t remember what all I ate but I do know that one of the nights I had a big fat cheeseburger topped with fried jalapenos and a side of hand cut french fries. Oh my. I don’t even want to know how many points that was.

The next two days I was bad as well though I did make myself keep track of my points on the third day. I couldn’t let a week go by without getting my perky pencil sticker at my WW meeting.

Needless the say, being rogue did not pay off at the scale that week and I gained 1.4 lbs. Though it was nice to be free and eat whatever I wanted, it hurt me in the long run. One day is ok every now and then but 3 days? No. Everything in moderation.

This week I got back on track and counted every last point. I stayed within my healthy range even getting a blue dot every day. Yay!

20171008_210730With week being much more successful than last week, I lost the original .6 lbs that I was going after, the 1.4 lbs that I had gained the previous week and an additional .4 lbs. That’s right, I lost 2.4 lbs! My total weight loss is now 35.4 lbs earning me my 7th 5 lb star. Such a good feeling! I even celebrated with some pretty flowers.

 

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I came across this pin on Pinterest and thought it was very fitting for me right now. That week where I exercised 6 days, stayed within my daily points and didn’t budge at the scale was quite discouraging. It really was. In fact, it may have had more influence for my going rogue the next week than I originally thought. But, the following saying is so true.

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Had I stopped trying, not gotten back on track after making poor decisions, I wouldn’t be celebrating today. I wouldn’t be that much closer to the end goal. In fact, I would more than likely be farther away.

Let me just say this again real quick.

WE WILL GET THERE BUT ONLY IF WE KEEP GOING

This is true for most everything in life. Take a look at my life over the last couple months. I trained, for a brief period but still I did, for the 5K in August and the 4 mile race in September and was proud of my success at both. Had I only trained one day, or not at all, I wouldn’t have had the same results that I did. I told myself over 2 years ago that I wanted to buy a house. I knew that I wasn’t ready at that point. So I set a plan in to motion, paid off my credit card and saved money for the down payment. When I didn’t find a house as quickly as I thought I would, I could have given up. I almost did a couple of times. But I kept at it. I kept looking. And now I am moving in to a house that checks off just about everything on my list.

We can’t let ourselves get discouraged when we run in to speed bumps. We must keep going. We will get to wherever it is we are trying to get to. But only if we keep at it. If we give up, we are only setting ourselves up to fail.

In the weight department, we also have to live our lives. We can’t say no to everything just because we are trying to lose weight. I love Fall! I do. With Fall comes festivals. This weekend was Weston’s Apple Fest and my sister and I went today. Of course I had to get me some hot apple cider. It wasn’t exactly cold out today but hot apple cider is one of my favorites. Yumm! Then my sister and I shared an apple dumpling and a tenderloin sandwich. Double yumm!

Even with us sharing, we still didn’t eat all of it. Plus all of the walking around that we did, I’m sure helped burn off some of those extra calories that we took in. We can’t put life on hold until we get to our perfect weight. We have to keep on living. We just do!

Ok that is all for this week. I’m going to cuddle with my kitty now. My sweet, sweet Mr. Trixie. ❤

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Growth

A motivational quote we love here at Fit Bottomed Girls.com

NO

Yesterday and today have not been good days for me. They’ve been great days. Just not food wise. I have said time and time again that I track all of my food. All of it. There have only been a small, very small, amount of days that I have not tracked. That amount just grew by 50% because I didn’t track yesterday or today.

Yesterday I picked out carpet for my new house (btw I owe you all an update on the house front) and then went to lunch with my sister. We ordered two dishes and shared. We practically attacked the food. It was so good though. Wish I would have taken a picture for you all.

Then last night we had a family dinner after my nephew’s soccer game. I had a big fat cheeseburger and lots of hand cut fries. It wasn’t even the best burger I have ever had. It was good. Just not the best. Either way it was still a lot of points. Or I assume since I haven’t tracked it.

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Ok, so I’m feeling a little down because of these two days where I have not made the best food decisions. Two weigh-ins ago I was .6 away from reaching the next 5 lb mark. Last weigh-in, there was no change. So I am still .6 away from that mark. I really want to hit it this weigh-in but do not feel this is going to happen after eating so poorly today and yesterday.

Oh yeah, I didn’t tell you that I ate like 10 snack size candy bars today at work. 10! I went to the candy bowl at work and got 1 of each kind of bar. Oh geez! Bad decision after bad decision.

After hearing all of that, hear this. I know that 2 days isn’t going to ruin me. I know that I’m not going to gain all of the weight back that I have lost. I know that I might not reach the next 5 lb mark this next weigh-in but I also know that I will reach it. If not this week, then next. I’ll get there.

Live happens. We aren’t going to stay within our daily points every day for the rest of our life. Weight Watchers is about teaching us to make good, healthy decisions the majority of the time, how to deal with those days that we don’t and how to stay or get back on track when we get off. They are training us for the rest of our lives. We will have days where we aren’t perfect. That’s ok. Just as long as we don’t let those days get out of control.

So yes, what I did yesterday and today is not helping me get closer to what I want tomorrow. But…

I AM!!!!

WW Week 23 Recap

As of last week’s meeting I was down a total of 34.4 lbs. Only .6 more lbs until I receive my next 5 lb star. Yes, I love getting these stars and charms. lol This week I stayed within my daily points every day. I hardly touched my weekly points. AND I worked out 6 days this week due to my training for the race and the race itself. Surely with eating fewer calories and burning all the calories I did when working out, I would be down at least the .6 that I wanted so badly.

But no, I didn’t budge at all.

I’m proud of myself for maintaining my weight but disappointed at the same time. You hear all the time that there are 3500 calories in a lb. If you eat less or burn more and the total between the two equals more than 3500 calories, you’ll at least lose a lb a week. Hello! I’d say that I took in less or burned more than those 3500 calories last week. Why did I only maintain? Why didn’t I lose? Why didn’t I get that 5 lb star? Why am I not that much closer to my end goal??

It can be frustrating sometimes. A little discouraging too. I think I’ve said this before and I’ll say it again. Sometimes I feel when I work out, I don’t lose as much. I say this with absolute confidence, the majority of my weight loss is due to the change in my diet. It’s true what they say…the key to weight loss is

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I stand by it 100%. But I also want to be fit. I don’t just want to be skinny. Though, if I’m completely honest with myself, I do think I would be satisfied. If I didn’t want to run any races and actually feel like I was doing a good job. If I could fit in to all of the clothes that I want to wear. If I could stand next to someone and not think to myself I wish I was in as good of shape as they are. If I could do all of these things and not work out, I probably would. But I can’t. Some of them maybe, but not all. Therefore I don’t just want to be skinny, I want to be fit too. Not strength competition fit, just every day fit with a little “Oh, you wish you were as fit as me” thrown in.

This week’s topic went right along with my feelings this week. I love it when this happens. The topic of the week is to “Shift Your Thinking”. The leader of our group asked for some of the things that confuse us or frustrate us. I raised my hand and stated my dilemma for the week. You know, about staying within my points and working out but not moving up or down on the scale. One of the things I love about the meetings is everyone is so supportive. Immediately 3 or 4 women started saying things. I’m a note taker. I wish I could have gotten all of what they were saying. Sadly I did not. What I did get though was the following:

  • Working out is good for so many reasons – helps prevent Alzheimer’s, your brain in general, your heart, diabetes, preventing high blood pressure, your skin, mental and physical health in general, etc…
  • Working out helps you to be more flexible, sleep better and gives you more energy.
  • When working out a lot, after hardly working out for a period of time, there might be some inflammation and water retention.  (So I didn’t know anything about this and had to look it up. This is what I found.)
  • Working out improves your quality of life overall.

In other words, there are lots of benefits other than losing weight to exercising. We all know this. Maybe not every single thing listed above and of course there is much more out there. But still, we know that exercise is good for you for many reasons.

A couple of other things that I heard were “You’ll probably see a big loss next week.” and “It is frustrating because we are told to exercise and eat right and you’ll lose weight. So when you do both and you don’t lose, it’s like why?”. The first was very encouraging and the second was reassuring that I’m not the only who was feeling what I was feeling at that moment.

After listening to the ladies in my group and after doing a little research on my own I do feel that this particular week’s lack of change at the scale was probably do to the inflammation. I hardly ever work out. You guys know this. I pretty much tell you all what I do from week to week. In the past 2 1/2 months, I’ve had a few good weeks but I’m not consistent. Not in the least. Prior to last week’s huge increase in exercise I hadn’t done anything for 2 weeks and then I only went running once. I love the feeling after I finish working out but I don’t keep it up regularly. Maybe if I can make exercise more of a habit rather than a means to an end (preparing for a race), I will see more of an impact at the scale.

I’m still learning all of the this but I’ll get there. =)

KC Zoo Run

As you know, I’ve been training for a race. Training makes it sound like weeks or months have gone by and I’m running a marathon or something. It wasn’t a marathon and I only “trained” for 5 days. But still running in a race is not something I do on a weekly basis and when you make a plan on how to prepare yourself for when you do, well that’s training.

In this instance my training paid off! I set a goal to finish this 4-mile race in less than 55 minutes and that is exactly what I did. Woohoo!

The race was the KC Zoo Run. I’ve ran this race twice before. The first time was several years ago and was also a successful race for me. The second time was not so much. I had feared that my last minute attempt at training would not be enough for to accomplish my goal. But I was wrong.

 

The first mile was mostly down hill. This helped tremendously. It’s hard to stop and rest when you’re going down hill. Why not use the momentum to keep going? You can rest when you get to the bottom.

The second mile was the easiest mile for me. Yes, in a way, even easier than the 1st mile. I started counting. Well technically I started counting toward the end of the first mile. At the gym, I run .25 – .3 miles then I walk .1 mile. I keep this pace pretty much the entire time. When I’m running outside though, I don’t have a screen in front of me telling me how far I’ve gone. This morning I decided, during the race, that I would count for a period of time in place of having the screen. I decided I would count to 200 when running, count to 60 when walking and repeat as many times as necessary until I crossed the finish line.

This sort of worked.

The first time I counted for the running part, I hit another down hill portion (the portion heading across the bridge in to Africa) and wasn’t about to stop running when going down hill just because I hit 200. So I added on another 100. Then another 50. I really pushed myself. I continued this pattern throughout Africa until I encountered the hill leaving. This I walked. But I tried my best to power walk.

This was also the third mile. Unfortunately, there was a lot of up hill during the 3rd mile. Therefore, there was a lot of walking. I’m not going to lie, I usually always walk when there is a hill. I do. I tried to tell myself that walking, up hill was going to hurt my time. But the motivation was not strong enough. I walked as fast as I could but I walked.

Once I got to the 4th mile, you were in the section of the race where it’s tight quarters. The trails aren’t very wide and it gets congested. It’s hard to run when others are walking and you can’t get around them. As I was getting closer to the end of the race, I heard someone say there was only half a mile left. I thought to myself I could run the rest of the way. And I could have. But I didn’t.

I was starting to get tired. I didn’t have the drive in me to push myself. I walked twice (or was it three times?) in that last half mile. Nonetheless, I did cross the finish line and I did make my goal. My official time was 52:50! My pace was 13:13 per mile. One of these days I’ll increase my time so that it is less than 13 minutes. For now, I’m glad that I’ve increased it to close to 13. I used to run closer to 14 minutes. True.

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All of my hard work this last week has paid off. My next race isn’t until the end of October. I don’t want to lose all that I’ve worked hard for though. I think I might continue running at the gym. Maybe stick to 3 miles, since the remaining races this year are all 5K’s, and work on increasing my time. Yes, that’s my plan.

Some pictures from the race and our visit with the penguins after.

 

Training

This week I have been training. Hard. Last month I ran my first real race of the year. I did good but not as good as I had hoped. Barely. I mean I was so close.

I also signed up for 4 other races. Well, technically 3 others, I still need to sign up for the 5th. But that will be happening any day now. The goal is to run a race every month for the rest of the year.

  • August – Run Like a Girl     3.19 miles in 41:12
  • September – KC Zoo Run    Tomorrow, goal is to run it in less than 55 minutes, we’ll see.
  • October – Screaming Banshee
  • November – Turkey Trot
  • December – Christmas Light Run

Part of the reason behind choosing a race every month is to help keep me active. Help me stay in shape. However, after the race in August, I stopped running. I ran once on Labor Day. But then nothing for 2 weeks.

Last week I told myself that I needed to start running. The KC Zoo Run was coming up and fast. Did I? No. =( I kept giving myself excuses. I am buying a house after all. It takes time. My nephew has soccer games every Thursday. I can make excuses for days.

Finally Sunday I said enough was enough. The race was officially less than a week away. If I didn’t start training I was going to have a terrible time. So Sunday I went to the gym. I had planned on running 2 miles but didn’t get around as early as I had hoped and my brother-in-law was on his way to my place. I was dog sitting for a couple days.  I still went to the gym but I cut my 2 miles down to 1 mile.

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I then made a plan to increase my distance each day working up to the 4 miles. Making a plan can be very successful and proved so this week. Dedication is also needed. Dedication keeps those pesky excuses away.

 

The plan was as follows:

  • Monday – 2 miles
  • Tuesday – 2.5 miles
  • Wednesday – 3 miles
  • Thursday – 3.5 miles
  • Friday – rest day
  • Saturday – RACE DAY

Today is Friday and the training part of my plan is done. There’s not much more I could have done in the short period I left for myself. I’m proud of what I’ve accomplished though. Last night I ran 3.5 miles in 45:24. Just shy of 13 minutes a mile! That last day I increased my speed just a little bit and it paid off.

I’ve been doing 5 minutes on an elliptical machine as a warm up before running. When I get home, after running, I’ve been doing the 14 Day Ab Challenge. Remember that?

Take the 14-Day Abs Challenge

I’ve completed the first 5 days. So far I’m on track. =) Those Jackknife Crunches are killer. The Russian Twists are getting easier and easier. I have a 6 lb weight ball. I’ve been thinking of using it when doing these. In fact, I might just do that tonight. The Plank is not easy but I haven’t gotten to the really hard part yet. 90 seconds? Eek!

Today, today is rest day. Much needed after this week of training. I am going to enjoy it. Yes, I am!

14 Day Ab Challenge

Have you seen those 30 day challenges on Pinterest? Oh I’m sure you have. They pop up all the time. At least on my home page they do.

I keep meaning to do one. In fact one of the things I wanted to do this year was a different fitness challenge each month. How many do you think I have done? Zero? Right!

So when I came across this 14 day challenge I was like “that might just be something I can handle”. Still I haven’t done it. I’m sure I pinned it a couple months ago. Maybe even a little longer.

Take the 14-Day Abs Challenge

Who wants to do this with me? Please oh please don’t make me do it alone. Someone tell me that they’ll join in.

It’s perfect timing too because there are exactly 14 days left of the month. That is if you start today. Yes, you can start whenever. But I’m one of those people that starts things at the beginning of the year, month, week, etc. In this case, even though it’s the middle of the month, it fits in just right to end right on the last day of the month. So I’m ok with it. Silly I know.

I completed Day 1 today. Yay! Now to follow through on the remaining 13 days. I’ll keep ya posted!