Progress Notes – Have I Stuck To My Goals?

So, a little more than a week ago I committed to raising my average weekly steps to above 30,000 steps.  I’m a little short, but better than I’ve been for a long time.  I’m averaging around 27,000. It’s really not that hard to bump that up.

This week I rededicate myself to increasing my average weekly step rate to above 30,000.

I have not been out on my bike, though.  With the kids at home I have been conflicted about just taking off for an hour. I think it’ll be a bit easier when they are in school next week.  Also, my step count will consistently be higher as of next week, too, when I start walking my youngest to school and back again.

I am going to start some weight work.  I bought a kettlebell a few years ago and I haven’t used it in a long time. So, this week I’m going to do a short KB routine every second day.  I’m going to definitely do some swings and some some bent over one armed rowing – I only have one 25lb bell.  I want another exercise, too and will add that in.

My hope is that I will create this habit and then when it gets routine that I will return to learning to run on my alternate days. I don’t want to do too much too soon, however. 

Also, I am going to start listening to some mindfullness/metta discussions on podcast. I’m going to check out the Against The Stream podcast by Dharma Punx author Noah Levine. I want to work on my stress and work up to meditating. This is going to require that I regularly update my ipod so I can listen in my headphones while I take some me time or while I am working around the house. 

Finally, I downloaded the TwoGrand app to my phone.  It’s a food and drink tracking app that only tracks with photos.  It’s a bit like mindfullness in the sense that it helps you become aware of what you are eating and drinking and how much.  I’m shit at tracking and find the process of trying to come up with either calorie or points counts for the food I make from scratch to be completely crazy and overwhelming.  Photo tracking my meals and snacks is not.  But I have to remember to do it. 

If you’d like to “friend” me on TwoGrand, my user name is, wait for it: LeanneP. I set a goal of 2L of water daily – I got a UTI two weeks ago and had to drink crazy to me amounts of water and want to continue – so that is kind of my final goal. 

So, I want to lose a bunch of excess fat from my body. I’m going to walk a little bit more, do a short weight workout a few times a week, listen to some inspiring talks, drink more water and take pictures of my food. Totally doable, right?

Well, that was an awkward pause!

So, a little time has passed since my writing buddy or I have posted. 

And you can guess what that means: backward movement only. 

I floated up 10 pounds in the first months the kids were home from school.  Hmmmmm. Looks like that walking them to and from school thing is actually an integral part of my weight maintenance routine.  Which also makes me thing that all else being equal, upping my activity just a little would possibly cause a loss. 

In the last week I’ve made an effort to walk more every day.  I should be doing 10 000 steps but that’s just not happening for me right now. So I’m committing to raising my weekly average up from 20 000 steps per week average to 30 000. Just for now. When I’m regularly doing 30 000 I’ll bump it up again.

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I also bought a bike and am trying to get out at least once per week for about 30 minutes.  It’s tricky as it’s a cruiser and we live in a hilly urban area. Tiny inclines nearly kill me!  But, I suppose the hard work to manage the starts and hills with no gears is better exercise for me. 

Here’s to doing better a tiny bit at a time!

I’m going down!

Home made soupIn my first week on the Quantified Diet randomly assigned Mindful Eating plan, I have done the following things:

  • I have eaten at the table for most of my dinners and a few of my breakfasts (instead of on the sofa)
  • I have been putting my fork/spoon/piece of food down between bites to encourage slower eating
  • I have literally slowed down my chewing and increased the number of chews as I eat a biteful of food
  • I have taken a few moments before I eat to look at my food and enjoy the differences of colours and visual textures
  • I have smelled my foods as I prepare them; I’ve closed my eyes and savoured those smells, searching my mind for associations
  • I have focused on experiencing the wonderful textures and flavours in each biteful of food
  • I have prepared more whole foods and “from scratch” meals than eaten takeout or restaurant food
  • I have snacked almost exclusively on fruit instead of chocolate and baked goods

It’s not terribly hard to do. In fact, it’s ridiculously easy to do. The hardest part of it is to remember to do one or more of these mindful eating techniques while eating.

Additionally, I’ve bought more veggies to enjoy. My walking numbers have also gone up this week.

Week 1 Results:
2.1 lbs weight LOSS
1.0% body fat percentage LOSS

Yeah!

Brrr! What’s up, January?

bruiseThe -38C windchills on my Tuesday morning commute inspired me try and save a few minutes by taking what seemed to be a quicker route through the park versus down the incredibly icy sidewalks. I was almost in tears after five minutes in the brutal cold and it had taken me three times as long to get 3/4 of the way to my bus stop because of the ice everywhere. With one misstep, I pitched forward, completely lost my footing and was flat on my face. The image accompanying this post is my badge of honour from a Canadian winter. Blargh! That picture is from this morning and it’s actually looking much better, I think.

I'm restarting my 13 week running program today. Why don't you join me? It begins with a week of easy walking to prepare your body. Linkage: http://www.runstrong.org/13weekprogram.pdf

I had a full 9 hours of sleep last night and feel like a totally new woman. I’ve been sleeping 4-5 hours every night and it caught up with me, finally. My goal for next week is to tuck myself into bed at a normal time on Monday-Thursday.

Starting over, again

I’m participating in the crowd-sourced Quantitative Diet study going on through Lift. I’ve been given the Mindful Eating Diet. Essentially I’m going to eat more mindfully one step at a time.

Today’s task: eat one meal using a mindful eating technique. My technique tonight was to eat dinner at a table.  I still looked at my phone occasionally and I ate far too fast, bu I ate at the kitchen table and not on the sofa. Yay me!

I’m also doing the Eat More Vegetables plan on Lift. Today’s first task: make a list of veg and fruits you like and one’s you’ve never tried.

Stuff I Like

  • avocado
  • asparagus
  • apples
  • apricot
  • eggplant
  • bananas
  • beets
  • blueberries
  • blackberries
  • boysenberries
  • broccoli
  • brussel sprouts
  • garlic
  • grapefruit
  • grapes
  • green beans
  • green onions
  • sweet peppers
  • melon
  • lettuce
  • cabbage
  • canteloupe
  • cauliflower
  • carrots
  • cherries
  • coconuts
  • cucumber
  • corn
  • cranberries
  • kale
  • kiwi
  • leeks
  • lemons
  • limes
  • radishes
  • raspberries
  • rhubarb
  • raisins
  • rhutabaga
  • mangoes
  • mulberries
  • mushrooms
  • oranges
  • snow peas
  • spinach
  • sprouts
  • strawberries
  • tomatoes
  • turnips
  • onion
  • parsnip
  • peaches
  • pears
  • peas
  • pineapple
  • plums
  • potatoes
  • zucchini

Though I’ve eaten them before, it’s not often; I’d like to try squash but I don’t get much support at home. I’d also like to try jicama, but I think I have a familiarity with a lot of veggies that I don’t really need the second list. I could easily eat a wide variety of fresh foods if I committed myself to it.

I’ll also be starting the Easing Into Running plan shortly. I’ll be starting on a day that is not snowing and not -22C. I really enjoyed my attempt at starting a running program but it was far too intense for me. This plan is much, much more gentle.

I’ll be writing about my experience with the Quantitative Diet program in the Lift Community on Medium. You can read my first piece They Don’t Carry Girdles In My Size.

 

 

Close

Cracked, this was like music to my ears. In some ways, it summed up my feelings about life and people quite tidily. Do something! Don’t sit around and talk about doing something or how sweet/good/clever you are because you once thought of this thing you /could/ do or maybe once did. I might fail at doing plenty but I’m generally actively /doing/.

Linkage:
6 Harsh Truths That Will Make You A Better Person

Now, go! Be bold!

Close today, ladies and gentlemen.

“I Can Make You Fat”

This was the best thing I’ve seen in a long time. Disclosing that I haven’t seen all six parts — I’m on part 2 — but I really like the message. I was prepared for a knee-jerk reaction as soon as I figured he was talking about a low carb diet (I’m not a fan of certain whole-food, low carb movements because of their cult-like WooWoo feel and following) but I was totally swayed by his two-sided approach. The presenter of this lecture is Dr. Jason Fung, a doctor affiliated with Scarborough General Hospital. You can read more about him here -> http://kidneylifescience.ca/

Here is part 1:

Looking forward to finishing the series.

It’s already influenced my breakfast decisions today. I had an egg white omelet with 1/2 an avocado and a bit of sriracha, and a coffee with just one sugar. That’s half of my norm — need to start somewhere.