100 Pounds to Paris

Intention

2011-11-11T09:30:00.003-07:00

"What are you eating?" she asked.
We were chatting on the phone as she drove home from work and apparently she could hear the crunching through the phone.
"Crackers," I said.
"Wheat Thins or Saltines?"
"Wheat Thins."
"Oh, yum."

We kept talking about nothing for a few seconds when I finally blurted out:

"That's a lie. I'm not eating Wheat Thins. I'm eating a candy bar."
I was defeated, deflated, and found out.

She just laughed. "You don't have to lie about that, you know."

Later that night she asked if I wanted some of her dinner.

"Nah. I'm not hungry. I had a late lunch."

Three seconds later ... "That's a lie too! I went to Wendy's on my way home!"

And again, she just laughed. She didn't care if I ate a candy bar or went through the drive through. And I certainly didn't have to hide it from her.

So what was compelling me to hide and lie?

Shame.

That's what.

I am totally ashamed of my weight, my body, my habits. I'm frustrated by my inability to stick to my plan. And I am angry at myself. Angry that I don't just do it.

It's been almost two years since I started this blog and this journey and I'm no closer to my goal than I was that first day.

What happened?

Because the thing is, for those first four months I really was doing great.

Well. I've been thinking about it. Because, like I said, I'm angry. And ashamed. And frustrated. And deep down I know what I really want. And it's not hiding food and lying about it.

When I started this plan, I realize now, that I was faking my confidence. I had just experienced some significant set-backs in my life and I felt out of control. I can see now that I was grasping at the proverbial straw. I was trying to regain control, composure, and a sense of worth. And my weight seemed like a great place to start. But I hadn't dealt with the emotions created by those set-backs. I had pushed them down and buried them and ignored the impact that the loss was actually having on my psyche.

But as I've learned, buried feelings never die.

Grief, intense grief, bubbled to the surface around July/August of 2010. I had never experienced grief like that and it was debilitating. It was all I could do to get out of bed. And some days I didn't even do that. Getting to the gym, eating right, blogging with positivity about this journey? Impossible. Grief is a real thing, I learned. It can throw your whole life into a tailspin. And my grief did.

Additionally...I'm not overweight because I don't know what I should and shouldn't be eating. I'm not overweight because I don't know how to work out. I know full well what to do to not only lose the weight but live healthfully.

I'm overweight because I'm addicted to food. I'm overweight because I have an emotional attachment to eating. (There. I said it.)

But my initial plan never addressed those issues. It only addressed the physical side of the "how-to." I didn't have a plan in place to tackle the emotional side of extreme weight loss.

And losing weight, particularly for the particularly overweight, is extremely emotional. Food, for me/us, softens the intensity of the negative moments of life. It's a place of comfort to hide when life gets uncomfortable.

And so for me ... no matter how upbeat and positive I tried to be about it, I was headed straight into a disaster zone. When my grief caught up with me, I didn't know how to deal with it. Honestly I didn't even know what it was. And without a plan in place to deal with those uncomfortable and disheartening emotions, I turned back to where I've always turned. Food.

But.

I know my weight is not okay. I don't want to live in the body I'm living in. And I do NOT want to be hiding fast food bags and lying about candy bars. That is NOT okay with me. That is NOT okay. That is a problem.

So. This is me. Trying to squash the shame with vulnerability. Honesty. And humility.

Truthfully, I don't know if I can do this. I hope I can. And I think I maybe could. But I'm not certain. I have failed so many times before.

All I know is that today ... TODAY I am not going to eat any sugar. And TODAY I am going to go to the gym.

And I just needed to come here and say that so that I can be held accountable. I seriously doubt anyone even reads this anymore. But I needed to verbalize it for me. I needed to send my intention out into the Universe.

And when the day is done ... I'll report.

Eat This, Not That: Best Food Choice at Hires Big H (Utah)

2011-01-11T08:00:00.003-07:00

Eating out is inevitable. But what do you do when you're on a diet? You don't want to go hog wild and totally mess up your momentum. At least I don't. So to help us all stay on track and stick to our food plans, I'll be periodically sharing "Eat This, Not That" recommendations from Porter for those times when you just can't make your own meal.
At Hires Big H ...
Order the turkey sandwich or the turkey cranberry sandwich on whole wheat bread. Eat half the sandwich with a side salad (remember: dressing on the side).

(Keep in mind that most restaurant meals are loaded with sodium, so be sure to drink lots of water.)

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Eat This, Not That: Best Food Choice at Subway (or any Deli)

2011-01-04T08:00:00.004-07:00

Eating out is inevitable. But what do you do when you're on a diet? You don't want to go hog wild and totally mess up your momentum. At least I don't. So to help us all stay on track and stick to our food plans, I'll be periodically sharing "Eat This, Not That" recommendations from Porter for those times when you just can't make your own meal.
At Subway or any deli ...
Order a 6" turkey sandwich on wheat or honey wheat bread. No mayo (unless it's light). Load with veggies. No cheese.

(Keep in mind that most restaurant meals are loaded with sodium, so be sure to drink lots of water.)

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How to Make it Through Hungry Hour

2010-08-10T21:37:00.004-06:00

I recently recommitted to my "no sugar" policy. 4th of July kind of threw it off (hello parade taffy and ice-cream cones!) and I found it hard to get back to my rule of abstinence. But like I said, I'm finally sugar-free (again). So far, so good.

Except from 3:00 p.m. to 4:00 p.m. See--that is the hour that no matter where I am, I want to eat. No. I want to EAT. Anything and everything. Paint off the walls? Count me in. My fist? Quite possibly. And I EsPECIALLY want sugary treats.

But I've been good. And I'm proud of myself. Here's how I make it through:

1. Lotsa sugar-free gum.
2. I don't allow myself in the kitchen.
3. I try to occupy myself with something that will focus my brain away from food (sewing, writing, reading, surfing the net). I try to steer clear of the TV though.
4. I list reasons why I don't really want to eat.
5. If all else fails, I go to my room, shut the door, and take a nap.

This may sound extreme and I don't know what it is about that one hour, but I'm determined to get to a place where it phases me none. Until then, I will "positive mind talk" my way to success.

ABC4 Reports: West Bountiful woman working to lose 100 lbs

2010-08-09T12:45:00.002-06:00

Here is the first of the follow-up stories ABC4 reporter Brian Carlson aired last month. Thanks Brian for not filming my bum when I was working out! :)

Click here to view the first story he did in January.

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Keep Trying, Today and Tomorrow

2010-07-29T16:29:00.002-06:00

I was thinking about yesterday's post this morning and trying to remember that today, right now, is all I have control over. And then I ate a piece of white bread for lunch and wanted to kick myself.

But instead of kicking myself, I thought some more.

I stand by what I wrote yesterday--all we can control is where we're at right now and what we do with the moment we're in. However, that doesn't mean that if we mess up today that all is lost.

Because there is tomorrow.

Actually, there's a new moment today, right now. So you (I) messed up. That's not good. Not good at all. But all is not lost. You can put the bread down. You can step away from the cake. You can drive straight past the pick-up window at the McDonald's drive-through.

You can start again. You (I) have just got to keep trying.

Today

2010-07-28T12:04:00.003-06:00

I know I'm not the only person who has used the phrase "I'll start tomorrow," or even this slight variation: "I'll start over tomorrow. It's a joke really, among dieters. Every morning for 10 years I woke up with grand intentions but by late afternoon, I'd be saying it: "Tomorrow I'll ..."

Looking back I can see how many wasted tomorrows that was. 3,650 to be exact.

That's a lot of days. A lot of time I held myself back. A lot of opportunities to change, gone.

But kicking myself over yesterday is just as pointless as waiting until tomorrow.

Because today is all I have.

Today is all I have.

And today, I'm going to stick to my meal plan. I'm going to drink all my water. I'm going to not eat sugar.

What are you going to do with YOUR today?

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Why

2010-07-21T11:56:00.001-06:00

Why is it that the 5 minute snooze button feels like 5 seconds, but the last 5 minutes on the treadmill feels like 5 hours?

Can someone explain that?

Ugh.

Small Changes for Big Weight Loss: Suck in Your Stomach

2010-07-20T10:24:00.002-06:00

Porter calls this the "vacuum" ... apparently that's what Arnold Schwarzenegger called it. I'll have to research the physiology of it, but basically, you suck your belly button in as if you were trying to touch your spine with it. When doing it correctly, your posture should straighten and your lower stomach should lift upwards.

Do this as often as possible. In the shower, while standing in line, or even sitting at your desk. And especially do it while lifting weights. It strengthens the core and helps you burn more calories.

Spicy Shredded Chicken (Cafe' Rio Style)

2010-07-19T08:59:00.001-06:00

More cravings cravings cravings. But it's all about learning how to make the foods I love in a way that I can eat them. Here's a great way to enjoy a Cafe' Rio Chicken Salad without all the calories, sodium, and fat. And it's SO easy!

Ingredients:
7 chicken breasts
2 cans Rotel brand diced tomatoes with green chilies
1 tsp pepper
1 tsp salt
1 tsp chili powder
1 tsp garlic
lime juice to taste

Instructions:
1. Place all ingredients (except lime juice) in crock pot.
2. Cook on low all day.
3. Shred chicken with fork and place back in pot so it can absorb the juices.
4. Squeeze lime juice in just before serving.
5. Serve with wheat tortillas, brown rice, black beans, lettuce, diced tomatoes, and salsa.

Week 26: Weight Loss Results

2010-07-16T09:50:00.001-06:00

I broke the 240s!!!!!!!

Current Weight: 239 lbs which means a Weight Loss of 1.6 lbs
Current Body Fat: 29.7% which means a Fat Loss of 0.4%
Current Lean Mass: I don't have the numbers this week for some reason. ???

I'm pretty excited this week. It feels good. Really good. :)

The Best Cracker for You

2010-07-14T07:10:00.001-06:00

I treasure my snack times. Really. I look forward to them. And I love when my meal plan includes these crackers for my morning snack. They're the best ones for you at the store. You can eat 15 of them with either a string cheese or a laughing cow cheese. DeLISH!

Small Changes for Big Weight Loss: Add a Grapefruit to the Meal

2010-07-13T06:18:00.001-06:00

Did you know that grapefruits are thermogenic in nature? That means they burn fat. Add one to a meal and you lower the glycemic index of the whole meal and burn calories while you eat. Um ... yes please!

Pancakes!

2010-07-12T09:53:00.002-06:00

I've been dying for pancakes. Weird food craving, I know. But here's a healthy way to have them. They taste just like the real ones, the just don't fluff up exactly like the store-bought, pre-packaged kind.

Ingredients:
1 cup slow oats
1 cup cottage cheese
6 egg whites
1/4 tsp vanilla
1/4 tsp cinnamon

Instructions:
1. Combine all ingredients in a blender and blend on HIGH until you get a smooth batter (about 1 minute or so).
2. Heat non-stick skillet or skillet sprayed with cooking spray and pour batter.
3. When the center begins to bubble, flip.
4. Eat with "Simply Fruit" spreadable jam, sugar free syrup, or light cool whip.

Servings:
1/2 cup batter = 1 meals worth of proteins and carbs

Week 25: Weight Loss Results

2010-07-09T11:45:00.001-06:00

Are you ready for the results!

Current Weight: 240.6 lbs which means a Weight Loss of 0.8 lbs
Current Body Fat: 30.1% which is a Fat Loss of 1.2%
Current Lean Mass: 168.18 which is a Lean Muscle Gain of 2.38 lbs

Lotsa muscle this week! That's why you can't let the scale discourage you.

One of My Favorite Snacks: Veggies and Dip ... Yes, DIP!

2010-07-07T01:06:00.002-06:00

I don't know about you, but sometimes, I just can't swallow ONE MORE "naked" vegetable. You know ... no sauce, no dressings, no dips. Just dry. :(

But here's a way to have your veggies, and eat them too!

Buy one of those homemade ranch dressing packets and in place of whatever liquids they tell you to add, use low-fat cottage cheese! Blend it in a blender till smooth and creamy. You'll never know the difference. Seriously.

Small Changes for Big Weight Loss: Change Your Jam

2010-07-06T11:14:00.002-06:00

This one's easy. This week, toss the old jam and switch to "Simply Fruit" by Smuckers. I personally think it tastes better than the old stuff I used to eat. Blueberry is my favorite.

Oatmeal Egg White Crepes

2010-07-05T10:00:00.002-06:00

Try these! They're fantastic!

Ingredients:
2 cups egg white
1 cup quick oatmeal

Instructions:
1. First, blend the quick oats in a blender at high speed. This will make it more powder like. Set it aside.
2. Pour 2 cups egg whites into the blender and blend on low speed.
3. Slowly add the quick oats back to the blender. Once both are blended a little turn the speed to high and blend for 30 seconds.
4. Heat a skillet sprayed with cooking spray on medium heat.
5. Slowly pour in the batter. Swirl the skillet to move the mixture around. (Note: the batter will be very thin and watery, not thick like pancake batter.)
6. Once cooked on one side, flip.
7. Serve with "Simply Fruit" spreadable jam (I love blueberry).

Serving size:
1/2 cup batter = 1 meals worth of protein and carbs

Week 24: Weight Loss Results

2010-07-02T12:30:00.001-06:00

Here's where it stands ...

Current Weight: 241.4 which means a Weight Loss of 3.4 lbs this week
Current Body Fat: 31.3% which means a Fat Loss of 1.3% this week
Current Lean Body Mass: 165.8 lbs which means a Muscle Gain of 0.8 lbs

3.4! Wooo!

Week 23: Weight Loss Results

2010-06-25T12:31:00.001-06:00

I've decided to change the way I count weeks. Instead of counting an appointment with Porter as the "week mark", I've switched to counting weeks, exactly 7 days each, from when I began.

So here are the results from this week!

Current Weight: 244.8
Weight Loss: 1.2 lbs
Current Body Fat: 32.6
Fat Loss: 0.2%
Current Lean Muscle: 165
Muscle Loss: 0.3 lbs

Avoidance

2010-06-17T22:14:00.004-06:00

So I've been thinking about "avoidance." Mostly because for 2 months I avoided this blog. I became scared of it. I was scared of who was reading and what they thought of me. I was scared to get rude emails. Scared to open up this dirty little secret part of my life.

But avoiding something doesn't make it go away.

And it's the same with weight loss.

For a long time I avoided it. Pretended like the pounds didn't exist, even though they stared me in the face every day. I was scared to try and fail (like I had so many times before). I was scared of what people would think when they saw me in the gym. And then sometimes, it wasn't necessarily fear--I just didn't want to deal with it. The process just seemed too hard, the end goal just seemed impossible.

But avoiding something doesn't make it go away.

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p.s. thank you to those of you who commented so kindly yesterday. I can't tell you what your words of encouragement meant. I also can't tell you how relieving it was to be "welcomed" back with open arms. No judgment. No derision. Just a bunch of "you can do its". I'm grateful. So very grateful.

Moving Forward

2010-06-16T16:56:00.004-06:00

"I knew you wouldn't be able to do it," she said. "She"--a friend of mine--was talking about blogging every day here at 100 Pounds. She said it was too lofty of a goal and knew I wouldn't be able to keep at it.

Then there were the really discouraging emails not long after that conversation from a complete stranger who wanted to tell me why I was overweight. They were biting and hurtful (not helpful in any way) and cut deep to the core. I cried for a while after receiving each one (yes, there were multiple).

Combine those two situations with my already crazy and over-scheduled life and this blog became something I didn't want to come near. And the longer I stayed away, the more intense my avoidance became.

That's not to say I fell off the bandwagon. I didn't actually. I have kept up my appointments with Porter and have continued following my work out plans, although there was a period of time in the last 2 months where I stopped working out regularly due to a series of vacations and traveling. And in full disclosure, I haven't been as strict about avoiding sweets. By no means did I become gluttonous. But I wasn't exact, as I had been in the beginning.

And so I've maintained. My weight hasn't gone up, but it also hasn't gone down. That's frustrating to admit. Especially since I'm doing this publicly. But it is what it is.

But the thing I realized this week is that this is the point where the old me would have thrown in the towel. The old me would have gotten really discouraged and said, "I can't do this. I still have too far to go." The old me would've quit, right here at this point.

But ... that was the old me. And this is the new me. And I'm not quitting. And I'm not allowing myself to stay discouraged. Sure, I wish I was farther along. But by golly, I've never gotten this far before! So I'm taking my 20-some-odd pounds lost and I'm celebrating what I've done and digging in again for the next 20, and the next 20 after that.

Here's the thing ... with this much weight to lose I'm bound to have peaks and valleys. I'm bound to mess up, cheat, fall short, miss goals, etc. But when that happens I just have to remember where I've been, be proud of what I've accomplished so far, and keep moving forward.

Eventually I'll get there. One pound at a time.

The Hardest Part

2010-04-12T08:50:00.002-06:00

Someone asked me recently what the hardest part of working toward this goal and I was surprised by my answer. Of course the thoughts of chocolate deprivation, missed dinners out with friends, and pulling myself out of bed only to go to the gym and sweat buckets all crossed my mind, but really ... when it comes right down to it, the hardest part about this whole thing has been the BLOGGING!

With all the things my daily life is filled with, finding more time to write about this process has been incredibly difficult. But I've been thinking about the writing lately. And first, let me say ... just because I haven't been perfect at writing about it, doesn't mean I'm not losing. Quite the contrary (I'll be posting my latest weigh in later!).

But I went back and read some of my posts just to remind myself where I've been and I realized that the writing really helped me keep my focus fine-tuned. Plus I committed to blogging daily about this whole journey. And I've slacked in that department. So just know ... I'm learning. I'm growing. I'm changing. It's a process.

So thanks for your patience. Just know I'm not perfect. I'm still working hard. And I'm recommitting to my blogging about this. For no other reason than it helps me.

Have a healthy day!

On Comparing

2010-03-24T19:39:00.002-06:00

Sometimes it's hard. When the girl on the treadmill to the left of you is running 10 mph (yes I peeked) and the girl on the treadmill to the right of you is running 6 mph on a 45 degree incline (yes I peeked again) ... it's hard not to compare. It's hard not to wish for the long lean legs and strong arms that seem to pump up and down so effortlessly.

But you can't compare. You can't.

All you can compare is where you were yesterday to where you are today.

And that is all that matters.

Week 8: Weight Loss Results

2010-03-23T16:17:00.003-06:00

I knew I was in for it when part of last week's workout plan included 100 squats and 100 lunges. Ay ya yai! I could barely sit or stand the next day. When I went to see Porter 2 days later and told him I was still incredibly sore, he was a little nervous about what the scale would say and tried to prepare me for a possible gain.

Apparently, when you shock your muscles so intensely and break them down to where they're as sore as mine were, the body does something called "muscle pump" which is where the body sends blood and water to those exercised muscles to heal and repair them. And seeing as the legs are the biggest muscle group in the body, Porter worried that the scale would show a number that would "look" as though I'd gained weight due to the amount of fluid in my legs. But after explaining that, he told me that if that was the case, not to worry and that the following week would be even better and that my body would continue to benefit from last week's workout even throughout this week.

(In addition to my insane workout plan [that I totally rocked], I also followed my food plan to a T.)

So ... without further adieu ... I'm at 246 as of this last appointment. I didn't gain! In fact I lost another 1.5 lbs lost (for a total of 19.8 lbs) with a body fat of 32.8% which means I lost another 1.1% of body fat.

My legs are totally healed now and I'm rocking my workout so far this week so I'll be excited to see what the scale says next time.

Thanks for your support!

Week 7: Weight Loss Results

2010-03-12T18:39:00.003-07:00

I realize that "technically" it's not Week 7 as I missed some weeks due to my trip back East. But today was my 7th weigh-in and that's how I'm counting.

I'll admit I was a little nervous to get on the scale today. Being out of town and on a diet is an extremely difficult thing. Plus when I got back into town, it was my birthday and I did have some sweets (although I'll be posting next week about my sugar-free trifle that I made for my birthday party). So yes. I was nervous. But beyond the nerves I was also really excited.

This week, I've worked extremely hard at the gym and have been exact as exact can be about my food intake. By this morning, I felt slim. So when I got on the scale and it read 247.5 I knew my hard work had paid off.

So that's another 3.5 pounds bringing me to a total of 18.3 pounds lost! And my body fat went from 35.4% to 33.9%, equaling a loss of 1.5%.

Hooray! Hooray! Hooray!

Just so you know--this week's food and workout plans are going to kill me. I'll be posting them tomorrow. Until then...be healthy!

We Will Now Return to our Regularly Scheduled Programming

2010-03-08T14:28:00.002-07:00

Hello friends! I do apologize for my absence. Between the wicked cold and then a week and half of funeral planning and traveling, I feel like I haven't been a very dedicated blogger. I thank you for sticking with me.

I'd like to say I didn't "cheat" whilst traveling, but I did. I didn't go overboard, but it's a bit tricky to stick to a food plan while being at the mercy of your travel companions. So I tried to make the wisest choices possible. And while I wish I could have been exact, I feel confident that I did the best I could.

Having said that, I'm home now and ready to get back to my schedule and plan. I missed 2 weigh-ins due to my being out of town so it'll be interesting and exciting to see where I am this Friday when I meet with Porter again.

Also, I have some new things planned for making this blog even more helpful (to both me and you). I'm pretty excited!

So until tomorrow ... be healthy!

Out of Town

2010-02-26T00:18:00.003-07:00

It's been a bit of a sad week. A dear friend passed away on Monday, so every day since then has been spent calling our group of girls and organizing our travel plans to get to the funeral. Hence the light posting.

A few people have asked about my menu for this week ... as I'm out of town, it's nigh impossible to follow any sort of food plan exactly. I'm at the mercy of my travel partners and the restaurants at hand. So. I'm just using the following rules of thumb:

1. Protein with everything
2. Eat super carbs only
3. Portions can be guesstimated as follows: protein = palm of hand, carb = fist
4. Water, water, water
5. No sugar

If you are in need of a food plan, you can mix and match from any of the past plans. Good luck! And be healthy!

Week 6: Weight Loss Results

2010-02-20T14:12:00.002-07:00

I finally feel like a normal person again. Still have a bit of a sore throat, but am up and about. I know I stunk at updating here while I was sick. And for that I am sorry. Any energy I had was put toward my work-life and once done with that, I didn't have much left.

But I had my weigh-in with Porter yesterday. I had to miss 2 appointments due to my sickness so I honestly had no idea where I'd be. While sick, I tried extra hard to stick extra close to the outlined menu (except for Valentine's weekend, as you know) since I knew I couldn't go to the gym. And ... it paid off!

I lost another 5.2 pounds since my last weigh-in 11 days ago. I am now at 251 pounds with a body fat of 35.4%. So that's a total of 14.8 pounds since the start of this program.

Clothes are definitely starting to fall off and it feels great ... if only some of this weight would come off around the hip/butt area! I've had to pin the waist on my pants, but when I try a size smaller, they're still a little too tight around my hips. Honestly, I think I've lost 2 pounds from my waist, 2 pounds from my knees and 10 pounds from my bosoms. And that's no good considering there wasn't much there to begin with! Oh well. :) Pounds lost are pounds lost.

Hope your own plans are coming smoothly. I'd love to hear how you're doing with your goals. I'm going to continue taking it easy through the weekend and then get back to the gym Monday. I want to be sure this cold is completely done and gone before I go kill myself at the gym.

Have a great weekend! Will post this week's menu later today. The workout will stay the same since I only got Day 1 in before I got sick.

Frustrated

2010-02-15T13:33:00.002-07:00

That is what I am. Frustrated. It's been a week now since I was able to go to the gym. Yesterday I thought I was starting to feel better and then wham! Last night I had a second round of this cold whomp through me. Today I feel worse than I did all last week. And now I'm just totally bugged.

For the first time in a long time (ok, like my whole life) I want to go to the gym and want to keep my body running at high energy and metabolism levels but I've been flattened by a cold. I feel tired and crummy and weak. [insert sympathy here :) hehe] So. I'm left pumping fluids and Vitamin C instead of the weights.

Also, in all honesty and full disclosure (which is what I promised when I started this blog), I ate poorly on Saturday. I had bit of Valentine's Day candy that afternoon (it was killing me! I wanted some SO bad!) and at dinnertime I ate a couple french fries from a friend's carton with my plain grilled chicken sandwich on a wheat bun, as well as couple sugar cookies, a rice krispie treat, and a doughnut that night at a Valentine's party. I feel bad about it, but not really bad. It was delicious, and I loved every bite, and I'm back to eating healthy with no desire to have anything I shouldn't so ... yeah. Just want to be honest. I would like to point out however that for 30 days straight, I didn't eat any sugar and had made no deviations from the weekly plans Porter outlines for me.

Here's hoping you have a day without sinus pressure and congestion.

Sick

2010-02-12T18:25:00.002-07:00

Hi friends. Sorry I was absent yesterday. I'm sick. Sick. Sick. I started feeling really achy and weak on Wednesday night and then woke up yesterday with a wicked sore throat. Today it moved to my lungs and sinus. I canceled my appointment with Porter today and haven't been to the gym since Tuesday. Just lying low until this passes. Am staying on my food plan perfectly though. Hopefully after the weekend, I'll be good enough to get back to the gym. My next appointment/weigh in is next Friday.

February Work Out Playlist

2010-02-10T10:35:00.005-07:00

I updated my iPod with a new Work Out Playlist for February titled "Kickin' Butt" filled with all the best music for a kick-butt workout (according to me).

"The Future Freaks Me Out" by Motion City Soundtrack
"I'm Letting Go" by Francesca Battistelli
"Say Goodbye" by Joy Williams
"Born to Fly" by Sara Evans
"People Everyday" by Arrested Development
"Summertime" by DJ Jazzy Jeff & the Fresh Prince
"Girls Just Wanna Have Fun" by Cyndi Lauper
"Sweet Escape" by Gwen Stefani
"Perfect Day" by Hoku
"The Way You Make Me Feel" by Michael Jackson

To see playlists from previous months, click here. And if anyone has some great work out songs I should know about, please let me know in the comments below. I'm always looking for more.

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Week 4: Food/Cardio/Weights

2010-02-09T09:21:00.002-07:00

Normally my weeks run from Friday to Friday, but this week is a little skeewompy due to the fact that my Week 3 weigh-in was yesterday rather than last Friday. So this week will only last four days (Mon. 2/8 - Thurs. 2/11) as my next weigh-in is this coming Friday (2/12).

It'll also be interesting to see how the work-outs go for me this week as it seems I have thrown out my back. I got my work-out in yesterday; I just took it a little easier. But with a weigh-in this Friday, that means I need to get to the gym every day until then. So ... I'm just trying to stretch and ice it consistently. Blah.

Food
(Again, I have total flexibility. I can eat what's outlined here each day or I can mix it up and choose any of the meal options from the past 3 weeks.)

Breakfast
Calories = 304

6 medium strawberries
1 small whole-wheat bagel
4 tsp low-fat cream cheese (any flavor)

Snack
Calories = 199

7 whole wheat pretzels
3/4 cup low-fat cottage cheese

Lunch
Calories = 220

1 peach
BLT made with 3 slices turkey bacon, as much tomato and lettuce as I want on whole wheat bread (If I want, I can also add a tbsp of lo-cal mayo)

Snack
Calories = 160

Apex snack bar

Dinner
Calories = 244

1 slice sourdough bread
garden vegetable salad w/o dressing
1 cup of soup (I'll be including a couple recipes for the right kind of soup in my newsletter this month. Sign up here to receive that email.)

Snack
Calories = 84

10 dry roasted almonds

Total Calories each day = 1211

Cardio
(minimum of 4x in 7 days)

Treadmill, 10 minutes (low-intensity/high-intensity interval training)
Stationary Bike, 10 minutes (low-intensity/high-intensity interval training)
Elliptical, 10 minutes (low-intensity/high-intensity interval training)

Weights
(minimum of 4x in 7 days, 3 day split = repeat Day 1 on Day 4)

Day 1

Incline Dumbbell Chest Press, 2 sets of 15
Dumbbell Chest Fly, 2 sets of 15
Cable Tricep Press Down on Ropes, 2 sets of 15
Dumbbell Overhead Tricep Extension, 2 sets of 15
Prone Leg Curl, 2 sets of 15
Ball Handoff, 2 sets of 15

Do 10 crunches during "rest time" between each set of all exercises. I will be including the proper way to do a crunch in my February newsletter. Sign up here to receive that email.

Day 2

Cable Lat Pull Down, 2 sets of 15
Cable lat Pul Down Revers Grip, 2 sets of 15
Standing Hammer Curl, 2 sets of 15
Preacher Curls, 2 sets of 15
Calf Raise, 2 sets of 15
Forearm Bridge, 2 sets of 30 second holds

Do 10 leg lifts during "rest time" between each set of all exercises.

Day 3

Leg Press machine, 2 sets of 15
Leg Extension, 2 sets of 15
Dumbbell Shoulder Lateral Raise, 2 sets of 15
Dumbbell Shoulder Press, 2 sets of 15
Roman Chair, 2 sets of 15

Do 10 reverse crunches during "rest time" between each set of all exercises.

Additional Musts

64-96 oz. H2O/day
No carb at dinner on half the nights

*Please note that this training regimen was designed for my body based on where it is right now. To schedule a consultation with Porter so he can rock YOUR world, click here (tell them Krista sent you). And as always, you should always talk with a physician before starting any sort of weight loss or exercise program.

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Week 3: Weight Loss Results

2010-02-08T11:21:00.005-07:00

Holy Smokes it's been busy. Sorry I've been MIA since last Wednesday. I know I committed to blogging daily, and because of that I've got to figure out how to do so on days when my computer time is severely limited. But don't worry, I've not been absent because I've messed up. Quite the contrary. I am actually ROCKING this plan!

This weekend was a big food weekend. Or rather, it had the potential to be. My roommate's sister and brother-in-law were blessing their baby on Sunday and 'round these parts that means a GINORMOUS buffet for friends and family lined with foods of all shapes and sizes and sugar content. But me? I just brought along a tupperware with my chicken, broccoli, and sweet potato. I also brought a little sugar-free caramel so I could feel like I wasn't totally missing out. And miss out I did. There were cupcakes and peanut-butter bars and brownies and pulled-pork sandwiches and doughnuts and ... a 3 layer chocolate fudgey cake just like the kind I keep seeing in my head. (Dagger to the heart ... er stomach ... I tell you!)

And then of course last night was the Super Bowl and we went to a party which of course means another GINORMOUS buffet with wings and candy and chips and soda and pumpkin bars and more peanut butter bars. But again, no biggie. I had my dinner pre-packed in my tupperware and I allowed myself to eat a handful of nuts from the nut bowl so I could still feel like I was participating in the ritual of Super Bowl "glutony." :)

So yeah. When my weigh in this morning came 'round, I had nothing to feel guilty or ashamed of. For sure I still miss eating all that yummy food. But when I stepped on the scale and had lost another 3.2 pounds (!) I knew the self-restraint was worth it.

That's right ... I lost another 3.2 pounds which means I've lost a total of 9.6 pounds in the last 24 days. And my body fat percentage is down to 36.3% for a total loss so far of 4.5%.

Needless to say I'm a pretty happy girl right now. Especially since Porter's goal for me to reach by today's weigh in was 257 lbs. at 36.9% body fat.

I can totally do this. And so can you. I'm certain.

And by the way ... today also marks 24 days without any sugar. NONE. Not even any little sneaks.

Am Lovin' the Food This Week, But the Workout is Going to Kill Me

2010-02-03T23:16:00.002-07:00

Seriously folks. Eating the food on this week's menu feels wrong, it's so good. But then I go to the gym and want to die. This workout is kicking my butt, but as much as I want it to stop, I can honestly feel a change in my body this week. It feels slimmer. I don't think it's apparent to anyone but me ... but I really can feel a difference.

And just for my own record keeping, here's how the cardio went yesterday:
minutes 0-5: walk (I was at 3.0 mph)
minutes 6-10: light jog (I was at 4.0 mph)
minutes 11-12: walk (3.0 mph)
minutes 12-14: moderate run (I was at 5.0 mph)
minutes 15-16: walk (3.0 mph)
minutes 17-18: moderate run (5.0 mph) -- I could only go a minute and a half.
minutes 19-21: walk (3.0)
minute 22: sprint (5.0 mph) -- I could only go a minute and a half.
minute 23: walk (3.0 mph)
minute 24: sprint (6.0 mph) -- I only made it 30 seconds.
minute 25: walk (3.0 mph)
minute 26: sprint (3.0 mph) -- Rather than run, I cranked the incline up to 10.0.
minute 27: walk (3.0 mph)
minute 28: sprint (3.0 mph) -- Incline of 11.0
minute 29: walk (3.0)
minute 30: sprint (3.0 mph) -- Incline of 12.0

And today:
minutes 0-5: walk (I was at 3.0 mph)
minutes 6-10: light jog (I was at 4.0 mph)
minutes 11-12: walk (3.0 mph)
minutes 12-14: moderate run (I was at 5.0 mph)
minutes 15-16: walk (3.0 mph)
minutes 17-18: moderate run (5.0 mph)
minutes 19-21: walk (3.0)
minute 22: sprint (I was at 5.0 mph)
minute 23: walk (3.0 mph)
minute 24: sprint (6.0 mph)
minute 25: walk (3.0 mph)
minute 26: sprint (6.0 mph)
minute 27: walk (3.0 mph)
minute 28: walk (3.0 mph) -- I should have been sprinting here, but I couldn't do it.
minute 29: sprint (6.0)
minute 30: walk (2.0 mph)

Today after many of the runs, I had to pause the workout to catch my breath and take a drink of water. I paused no longer than 30 to 45 seconds.

Small Changes for Big Weight Loss: Drink Your Water

2010-02-02T10:17:00.000-07:00

In following my topic trend this week, that is--focusing on water intake, the small change we can all make this week is to commit to drinking 64-96 ounces of H2O. We already know WHY we should do it. Now we just have to do it. Here are a few tips I've found helpful if drinking that much water just isn't your thing.

1. Buy a large water bottle. I use a Nalgene that holds 24 ounces. I fill it up when I make my breakfast and carry it everywhere. It's like my cell phone and I make sure I've drained it by the time I eat lunch. If those first 24 ounces aren't gone by mealtime, I drink whatever is left before I'm allowed to eat. Then I fill it up again with my lunch. And again, I carry it everywhere and make sure the second 24 ounces is gone by dinner. I fill up again at dinner and drink my last 24 ounces before I go to sleep. (I actually really love water, so I usually end up filling my bottle 4 times during the course of one day.)

2. Set alarms. Sometimes, I just get busy and forget to drink or even eat. So alarms help get in the routine of giving my body what it needs, when it needs. Set an alarm every hour and when it goes off, stop whatever you're doing and go drink 8 ounces of water. If you do this every hour between 8 a.m. and 8 p.m. you'll get your maximum water intake, in small, easily maneagable steps.

3. Use filtered water. Lots of time, people don't drink the necessary amount of water because it doens't taste good to them. But I've found that really good filtered water is like silk on the tongue. So go buy a PUR or Brita filter (or enter to win one from me). You can also buy filtered water in bottles at the store (the Figi brand is by far the best). While this last option isn't the most green, just make sure you recycle.

So now you've switched from white to wheat (pasta, bread, tortillas) and are drinking your water. Great job! Small changes aren't so bad eh?

Title A: I DID IT! (Well, mostly) or Title B: Running = Death.

2010-02-01T17:04:00.003-07:00

I can't decide what to title this post. On the one hand, I'm so freaking proud of myself and the cardio workout I just finished, but on the other I want to scream from the rooftops just how much I hate running.

Let's start with Title B, which is: Running = Death.

Really and truly. With all my heart. I hate it. I would rather do anything--eat worms, run my fingernails down a chalkboard, climb a mountain, swim with sharks--than run. I was just not built to be a runner. I have never wanted to be a runner. And I don't think I'll ever be good at it, even once I lose the weight. Granted I may eat my words in 6 months, but I really just don't think I will. And at minute 26 today of my cardio workout I really thought the running was going to kill me. I am certain that had I not stopped to take a short break at 26:23 I would have dry heaved and died. On the spot.

But, as Title A states: I DID IT! (Well, mostly.). I finished the workout. I didn't die. And I am pretty damn proud of myself. The end.

In case you're wondering, here's how the cardio workout breaks down this week:
minutes 0-5: walk (I was at 3.0 mph)
minutes 6-10: light jog (I was at 3.8 mph)
minutes 11-12: walk (3.0 mph)
minutes 12-14: moderate run (I was at 4.6 mph)
minutes 15-16: walk (3.0 mph)
minutes 17-18: moderate run (4.6 mph)
minutes 19-21: walk (3.0)
minute 22: sprint (I was at 5.5 mph)
minute 23: walk (3.0 mph)
minute 24: sprint (5.5 mph)
minute 25: walk (3.0 mph)
minute 26: sprint (5.5 mph) -- This was where I almost died and had to stop for about 45 seconds to drink some water, cool myself, get rid of the fuzzy feeling in my head, and talk myself into finishing.
minute 27: walk (3.0 mph)
minute 28: sprint 5.5 mph) -- I could only sprint for the first 30 seconds. I walked for the last 30
minute 29: walk (3.0)
minute 30: sprint (5.5 mph) -- sprinted the whole last minute

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8 Reasons Water is Essential to Healthy Weight Loss (& our January Drawing Winner!)

2010-02-01T11:47:00.002-07:00

Each week, in addition to my food plan and work out regime, Porter asks about my water intake. And this is actually something I was really good at before I started this plan. I guzzle the H2O. But why? Why is water so important?

Well, here are 8 reasons it's not only good for your health, but essential for weight loss.

1. Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.

2. The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.

3. Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

4. Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

5. Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.

6. A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

7. Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

8. Water intake reduces water retention. If your body is deprived of water, it is more likely to hold onto what little it has. On the other hand, increasing your water intake will cause your body to stop hoarding its limited supplies.

List compiled from articles found here and here.

And now for the winner of our January drawing: the iTunes gift card ...
Sara Johnson!

Congratulations Sara! I'll email your gift card later today.

I'm also excited to announce the prize for our February drawing--a water filter pitcher from Brita. Fitting gift, don't you think, since we're talking about the benefits of water today? Plus I LOVE mine. I just fill it up in the morning and make sure I drink it all by bedtime.

To enter to win, just sign up on the newsletter list here. And if you've already signed up, you're already entered.

Have a healthy day! (Now go drink your water!)

Week 3: Food/Cardio/Weights

2010-01-30T11:52:00.003-07:00

Food
(This week I have more flexibility. I can eat what's outlined here each day or I can mix it up and choose any of the meal options from the past 2 weeks.)

Breakfast
Calories = 357

6 medium strawberries
1 egg
1 sourdough English-muffin
1 oz. mild cheddar cheese
1 slice of Canadian bacon

Snack
Calories = 228

10-12 multi-grain tortilla chips (Costco has a good brand and supposedly Tostitos does too)
1 oz mild cheddar cheese or 3/4 c. black beans
salsa (The fresher the better. I will be making a big batch of this for the week.)

Lunch
Calories = 245

1/2 cup grapes
1 whole wheat tortilla
1 wedge Laughing Cow cheese
3 oz. turkey

Snack
Calories = 160

Apex snack bar

Dinner
Calories = 345

1 slice wheat crust pizza*
garden vegetable salad w/o dressing

*I have been craving pizza, so Porter told me how to "do" pizza without killing the program and it's not to be had every night. Papa John's, Pizza Hut, and California Pizza Kitchen all have a wheat crust pizza. So I can order from any of those places and enjoy a piece sometime this week. On the other nights, I will be preparing a dinner from my Week 1 and 2 choices.

Snack
Calories = 100

1/2 cup Dreyer's No Sugar Added Slow Churn Ice-Cream

Total Calories each day = 1435

Cardio
(minimum of 4x in 7 days)

Treadmill, 30 minutes (low-intensity/high-intensity interval training)

Weights
(minimum of 4x in 7 days, 3 day split = repeat Day 1 on Day 4)

Day 1

Machine Chest Press, 2 sets of 10+
Chest Fly Machine, 2 sets of 10+
Cable Triceps Press Down on Ropes, 2 sets of 10+
Reverse Dips, 2 sets of 10+
Prone Leg Curl, 2 sets of 10+
Ball Handoff, 2 sets of 10+

Day 2

Cable Lat Pull Down, 2 sets of 10+
Seated Cable Row with wide bar, 2 sets of 10+
Arm Curl Machine, 2 sets of 10+
Standing Hammer Curl, 2 sets of 10+
Calf Raise, 2 sets of 10+
Ball Leg Lift with Twist, 2 sets of 10+

Day 3

Leg Press machine, 2 sets of 10+
Leg Extension, 2 sets of 10+
Dumbbell Shoulder Lateral Raise, 2 sets of 10+
Dumbbell Shoulder Press, 2 sets of 10+
Forearm Bridge, 2 sets of 10+

Weight Training this week will be done in a style known as "Speed Burnout." I will outline how that is done in my February Newsletter. Sign up here to receive that email.

Additional Musts

64-96 oz. H2O/day
No carb at dinner on 4 of the 7 nights

Week 2: Weight Loss Results

2010-01-29T17:46:00.003-07:00

Just got back from my weekly visit with Porter and not to toot my own horn but ... "toot! toot!" I lost 3.6 pounds this week! And I'm pretty dang happy about that, especially considering how nervous I was going into the weigh-in.

So as of today, I am at 259.4 pounds with a body fat percentage of 37.7%.
I started at 265.8 pounds with a body fat percentage of 40.8%.
Which means I've lost a total of 6.4 pounds and reduced my body fat by 3.1%.

This last week was definitely harder since the "newness" of it all has worn off and I'm consistently reminded of what I can't eat. But the motivation outweighs any such temptation and I'm proud to say I've gone 2 weeks without sugar.

Now on to Week 3!

Today's Weigh-In & a Few Housekeeping Items

2010-01-29T13:14:00.004-07:00

In about an hour and a half I'll be at this week's weigh-in with Porter. For some reason I'm really nervous and I don't know why. I did all my workouts, the only indulging (if you recall) I did was on Sunday, and I still haven't had any sugar. Well, except for the cough drops I had mid-week to stave off a sore throat. I didn't realize they weren't sugar-free. Boo.

So really, I shouldn't be worried. But I am. This whole endeavor is so important to me. And I've really tried to be so dedicated. Overly so sometimes. But this week was a little harder than the first. I wanted to veer off the eating plan so many times, but I didn't. And I'm proud of that. I just really need to see a payoff when I get on that scale for the gargantuan amounts of self-control I exhibited this week. So wish me luck. My appointment's at 2:45.

And now ... a couple of Housekeeping Items:

1. Don't forget to enter the January drawing for an iTunes gift card. To sign up, you just need to click here and join the newsletter list. I'll choose the winner Sunday night (1/31/10) and announce it Monday morning (2/1/10) at which time I'll also announce the gift for February's drawing.

2. This has nothing to do with my weight-loss, but I thought I'd let you know about another drawing I'm hostessing on KristaMaurer.com. To celebrate the launch of my business, I'm giving away 3 handmade gifts. If you'd like to enter, I'd love to have you do so. Just click here to check it out.

3. I just need to thank you. Your emails and comments keep me going. When I want to cheat or quit, I think of you. Thanks for being there.

Hope you have a great weekend! And I'll let you know the results of the weigh-in as soon as I get back to my computer.

Toss the Excuses. Start Living.

2010-01-28T09:21:00.003-07:00

Excuses. We all have them. They pop up every time we face something remotely uncomfortable, undesirable, or that takes a bit more effort than we think we want to exert. They're procrastination's sidekick. And they're what we use to avoid achieving, becoming, or doing the things we really want to do. They keep us from living.

They come in the form of:
I don't want to.
I don't think I can.
I'm tired.
I can't.
I forgot.
Now's not a good time.
I need to do this first, before I do that.
Today's not a good day; tomorrow will be better.
I have so many other things to do right now.
My plate is full.
I don't think I deserve that kind of life.
I always fail at that.
I don't want to fail again.
That will hurt.
It's too hard.
I'm happy the way I am.
I don't know how.
I'm not good enough.
I'm not smart enough.
I'm not pretty enough.
I like my life the way it is.
I'm scared.
I don't want to look stupid.
This is who I've always been.
It will take too long.
I don't have that much time.
I don't have that much energy.
I'm too far gone.

What did you think when you read that list? Did it make you feel as "down" as I did when writing it? Do you know people who look at life like that all the time? Have you ever used one of those lines? I know I have. It's depressing isn't it? And yet we do it all the time.

Now that I've stopped to think about it, I'm amazed at how much negative self-talk we allow ourselves to take part in when we use excuses. But I'm done. The excuses have kept me from living the life I want for too long. I have kept myself from living the life I want for too long.

Yes, this is hard. Sometimes I think about how long it will take and it almost makes me want to throw in the towel. I still have so far to go. But I want the end result more than I want the easy way out. I don't want to live my life holding hands with excuses the whole way. I'm done avoiding the things I really want because of fear.

How about you? Are you ready to toss the excuses and really start living?

Small Changes for Big Weight Loss: White to Wheat

2010-01-27T11:40:00.003-07:00

This weekend I was reading my scriptures and remembered a passage that says, "By small and simple things are great things brought to pass." Now I believe that's true for anything--marriages, life, recovery, professional success, and yes, weight loss too.

See, I'm learning that small changes made consistently in diet and exercise, make all the difference in the end. So I thought I'd share a small change we all can make each week to living more healthfully.

This week, the small change is this: switch from white to wheat. If you eat white bread, switch to wheat. (And not the flimsy, airy wheat bread. Choose a hearty whole wheat.) If you use white pasta, switch to wheat. Flour tortillas? Go wheat. That's it. No more than that.

It may take a minute to get used to it, but only a minute. Your kids will live, even if they do complain for a day. I grew up on wheat bread and never thought twice about it. And if you already eat wheat bread and pasta, pat yourself on the back. You don't have to do anything this week.

Let me know how your small and simple change goes!

Q&A: Set 1

2010-01-26T10:04:00.000-07:00

A few people have asked questions about my plan via email and blog comments so I thought this would be a good forum to answer.

1. Renee asked, in regards to my menu listed on Week 2: Food/Cardio/Weight, "Are you sure that is adequate intake?"

As for whether or not I'm sure ... yes. I'm sure. First, because Porter outlines the plan for me. I have nothing to do with it, and wouldn't know what to do even if I did. I chose him as my health and fitness consultant because he is an expert, has been doing this for years, and gets healthy results. Every time.

Additionally, I'm never hungry (unless I forget to eat when I'm supposed to). My meals are actually very large and my snacks are satisfying. I always have plenty of energy at the gym as well. So. I'm certain the prescribed menu is perfect for me. It's definitely a lot less than I ate before, and sometimes I feel the "need" to eat more, but I'm realizing it's not because I need more food. My stomach is full. I just have some conditioned response to keep eating. And in those instances, I just pop a piece of sugar-free gum and chew to my heart's content.

And in case this is helpful information, my Week 2 Menu has me eating 1288 calories/day with a balance of 33% Protein, 50% Carbohydrate, and 17% Fat.

2. Sara asked, also in regards to my Week 2: Food/Cardio/Weight post, "Are you having no peas as a green veggie because it's too starchy?"

Yes, that is exactly right. Not all vegetables are created equal and peas, carrots, corn, beets, winter squash (particularly acorn and butternut), potatoes, and plantains are all high carb veggies. The carbs I do eat (cuz carbs are important) need to be super-carbs (meaning they take longer for the body to break down), so at this point, peas and such are not in the plan.

3. Sara also asked, "What is a vegan-breakfast patty?"

A vegan breakfast patty is a vegetarian sausage patty. On this week's meal plan, I eat one of these Morning Star patties with my 2 nutri-grain waffles every morning. I've never been a fan of sausage, but I love these. It's particularly yummy to sandwich the patty in between the waffles and eat it like a sandwich with a little bit of sugar-free syrup.

4. Julie asked, via email, "How long does your workout take you?"

Depending on how busy the weight room is, my current workout takes anywhere from 1 hour to 1 hour and 15 minutes. This of course changes, depending on the week and what Porter has me doing, but that's where it's at for now.

I'm by no means a gym rat, never have been. But honestly, at this point, even if the workout took 3 hours, I wouldn't care. This weight loss is my priority now and I'll do whatever I have to do to set aside the necessary time. I think that's why I've never succeeded in the past ... it's never been a #1 priority.

5. Sarah asked, via email, "Is Porter accepting new clients?"

I would assume so. You can contact Total Health & Fitness online or by phone: 801.858.3725. And tell them I sent you. :)

OK! Those are all the questions for now. I hope that was helpful! I think I'll do a Q&A post periodically, so if you have questions, just leave them in the comments of feel free to email me. I'm by no means an expert, but I'm happy to share any information I gather along this journey. I know how hard it is to lose weight and anything I can do to help you is worth it.

Have a healthy day!

xo
Krista

Eating With Restraint

2010-01-25T12:36:00.004-07:00

I tried to pop in here at 100 Pounds this weekend but every second of both Saturday and Sunday were seriously insane. To be honest (which I will always be), following the plan was a little tough for the first time this weekend. There were multiple times I wanted to take a "day off" and I did end up giving in on Sunday.

When Sunday night arrived, I was dying to eat what I wanted. I had followed the plan perfectly until then, and as we sat down to Sunday dinner I filled my plate with the right stuff (3 oz. chicken and 1 cup broccoli). But I could feel myself on the verge of a "food meltdown." I wanted to eat, I mean really eat. So I also had some of the green salad (which technically I can have because "vegetables are free" according to Porter), half of a small potato, and two pieces of the homemade white bread.

I know. I know. I shouldn't have. And I don't want to make excuses. A plan is a plan and I indulged. But oddly, I don't feel bad about it. Before I started this plan, when I would indulge, I would go overboard and inevitably feel bad about it. But this time, I indulged with precaution. I skipped the dressing on the salad. I skipped the sour cream on the potato and ate it plain. And I skipped the butter on the bread. And I did not eat any dessert. Nor did I eat any of the 6 different types of Valentine's candy (my favorite) in the open candy bowls on the counter. (Which means I have still not had any processed sugar for nearly two weeks.)

So while I probably ought to feel bad for eating a couple things that weren't on the menu, I'm actually proud of myself for showing restraint. And now that I've allowed myself a few things that I wanted, I'm back to being fine with my strict menu.

Week 2: Food/Cardio/Weights

2010-01-22T11:41:00.002-07:00

Food
(same menu daily)

Breakfast

6 strawberries
2 whole wheat waffles with either sugar-free syrup or fruit spread
1 vegan-breakfast patty

Snack

6-7 whole wheat pretzels
3/4 cup lowfat cottage cheese

Lunch

3/4 cup brown (or wild) rice
1 egg + 1 egg white
1 cup green beans

(Add rice to eggs when frying to make fried rice. You can also add onions, beans etc. to make a yummy rice bowl.)

Snack

Apex snack bar

Dinner

1 cup broccoli or other green veggie (but not peas)
3 oz protein (choose from: poultry, fish, cottage cheese, or lean beef)

Snack

1 fat free carb-master yogurt

Dinner the week does not include a carb, but if I'm dying for a carb, I can have one with dinner every other day. I think I'll be fine though.

Cardio
(at least 4 times in 7 days)

Elliptical, 30 minutes, low/high intensity splits in each 5 minute increment

Weight Training
(at least 4 times in 7 days)

Day 1

Dumbbell Chest Press (on stability ball), 2 sets of 12
Dumbbell Chest Fly (on stability ball), 2 sets of 12
Cable Lat Pull Down, 2 sets of 12
1 Arm Dumbbell Row, 2 sets of 12
Standing Hammer Dumbbell Curl, 2 sets of 12
Standing Dumbbell Curl, 2 sets of 12
Dumbbell Skull Crushers (on stability ball), 2 sets of 12
Roman Chair Leg Lifts, 2 sets of 12

Day 2

Ball Squats, 2 sets of 12 (Porter's trying to kill me. I know it.)
Stationary Lunges, 2 sets of 12 (See. I told you.)
Dumbbell Shoulder Lateral Raise, 2 sets of 12
Dumbbell Shoulder Press, 2 sets of 12
Calf Raises, 2 sets of 12
Ball Squeeze (inner thigh), 2 sets of 12
Ball Handoff (core/abs), 2 sets of 12

Weight training this week will be done "Monster Set" style meaning I do the first set of each resistance training activity with no rest in between. When I get to the end of the list, I rest for a minute or so and then do the second set, one right after the other again, no resting in between.

Additional Musts

64 to 94 oz. water each day

Week 1: Weight Loss Results

2010-01-21T19:43:00.003-07:00

Well! Today was my first weigh in ...

After my initial measurements last week (265.8 lbs / 40.8% body fat), Porter set a goal for me to be at 263 lbs. with a body fat percentage of 39.8 this week.

And ... I was at 263 lbs. with a body fat percentage of 39.3! I met the goals and I'm down 2.8 pounds.

I know it may not seem like much to some, but to me it means I'm 2.8 pounds closer to my goal. So I'm pretty excited!

All in all, my plan is working out splendid. The food menu this week was totally doable and kept me full and satisfied. The cardio was easier than a cake walk. And the weights kicked my butt. Actually it was the squats that kicked my quads. It's been 3 days since I did those suckers and I still can't walk. In fact I just called Frit into the room to hand me a book that's a mere 5 feet away because it hurts so bad to get up and then back down. Talk about "feel the burn." Do I ever.

Yes, there were definitely moments where I thought about a triple layer chocolate fudge cake (heaven help me!), but I know what I want more than that. And skinny tastes better than chocolate. I'm certain of it.

p.s. THANK YOU for all your supportive comments. I couldn't do it without you. xo

Zipped Up & Buttoned Tight ... Or NOT!

2010-01-20T10:40:00.003-07:00

*Just a reminder that everyone who signs up on the 100 Pound Newsletter list will be entered to win a drawing for an iTunes gift card. GO HERE to sign up.

So it's only the first week. And while I hoped to see or feel some results, I didn't expect it. I mean really--I'm only about 3 steps in along the trail up Mt. Kilimanjaro. So when Frit said, "Kristafer, you look smaller today," I laughed and told her she was crazy.

But then I went in my room to put on a pair of jeans--jeans fresh out of the dryer no less--so we could run some errands. And while the usual routine is to jump and stretch and suck and squeeze to get jeans (fresh out of the dryer) zipped and buttoned, these jeans--jeans whose button popped off on a particularly large day a few months back (oh the humiliation just keeps coming doesn't it?)--slid on (emphasis on slid), zipped up, and buttoned, with no such writhing AND ROOM TO SPARE.

DID YOU HEAR THAT?! You did? OK. I'll stop yelling.

OR MAYBE I WON'T! BECAUSE MY JEANS ARE BIGGER! WHICH MEANS MY BUTT IS SMALLER!

Halle-freakin'-lujah is all I have to say about that.

Hope you have a fantastic (and healthy) day!

xo
Krista

January Workout Playlist

2010-01-19T10:47:00.005-07:00

I have always preferred working out at a gym over working out outside. I wish that was different and maybe someday it will be, but for now, I do my best workouts on machines.

For a long time, I'd just watch the television screens above while pumping my legs back and forth on the elliptical (love that machine) and I could easily keep up on my favorite shows whilst burning calories (bonus!). But one day the headphone hook-up on my machine was broken so I turned to my iPod to keep me from throwing in the towel too soon. Can I just say: WHAT A DIFFERENCE THE MUSIC MADE! Now, I am all about my workout playlists.

But choosing songs are tricky. They have to have just the right beat to keep time with and inspire you to keep going. So I thought maybe you'd like to see what I'm working out to this month?

I call it "Resurrecting Beyonce."
(CLICK HERE to read the background on that title)

1. Wannabe / Spice Girls
2. Spice Up Your Life / Spice Girls
3. I Wanna Dance With Somebody / Whitney Houston
4. Gettin’ Jiggy Wit It / Will Smith
5. Eye of the Tiger / Survivor
6. Life is a Highway (Movie Version) / Rascal Flatts
7. One Step At a Time / Jordin Sparks
8. Never Be Another / Jenny Jordan Frogley
9. Suddenly I See / KT Tunstall
10. Survivor / Destiny’s Child

This playlist has been great for the cardio routine Porter gave me this first week. The BPM (beats per minute) are at just the right level for me to walk in time with while keeping my heartrate where it's supposed to be.

Now--because you're all so fantastic (seriously, your emails and comments have meant the world to me over the last few days), I'm giving away a $10 iTunes gift card this month. To enter, just sign up on my email list (CLICK HERE or on the "Newsletter" box in the column to the right) and I'll randomly draw one lucky winner on January 31. If you win, you have to create your own workout playlist, title it, and share the songlist with all of us! Good luck!

I'm off to the gym!

ABC4 Reports: West Bountiful woman wants to lose 100 pounds

2010-01-18T21:30:00.006-07:00

Today when the alarm clock rang at 5:00 a.m. I wanted to severely injure the person who set it for that early. But then I remembered why it was set for such an un-godly hour ... my story was going to be airing on the morning news! So I hopped out of bed (Not really. It was more of a roll/thud to the floor.) and ran downstairs (Again--not really. It was more of a shuffle.) to turn the TV on.

Bundled up on the couch under mounds of blankets while a snow storm swirled outside, I watched as ABC4 reporter, Brian Carlson presented to the world (actually just to Utah) what I'm doing, why I'm doing, and how I'm doing it. And he did a great job (Thank you Brian!).

I must admit, I was nervous. Not that he'd do a bad job, but about how I'd come across. It's still incredibly humbling/humiliating/overwhelming to have other people know how much I really weigh, but that is just water under the bridge. I can't do anything about it now. It's out there. And I do hate that I cried about it on film, but that's me--honest and unedited--and this is something that so deeply affects my life. So I'm a weeper (name that movie)--what can I say?

To those of you who arrived here at my blog after watching the story, thanks for joining me. Thanks for supporting this goal. I'm excited to have you join me here.

And for those of you who missed the story, here you go!

You can also read the online/print version HERE. And if you feel so inclined, you can leave a comment on Brian's story there.

As for how I'm doing ... I'm on track and feeling good.

p.s. Be sure to stop back by tomorrow--I'm announcing the January drawing!

Sunday Success

2010-01-17T23:47:00.007-07:00

I didn't grow up in Utah. My whole family is back on the East coast so you wouldn't think that "Sunday dinner with the family" would be an issue. But the things is ... it is. And that's because I have a stellar roommate, who also holds the title of "best friend," who grew up here and whose family has kindly adopted me as one of their own.

This being the case, my Sunday evenings are spent around a table with lots of people, lots of talking, and lots of food. And even when we're not sitting around the table, there's always plenty to "graze" upon along the counters.

(Those of you who attend a "Sunday dinner with the family" know what I'm talking about.)

But, as you know, I'm on a plan. A weight loss plan. A plan that's not conducive to funeral potatoes (who knew there was such a thing?!) or dessert. But I also don't want to hole up in my house until this whole thing is over and never enjoy meals with friends. So I went. But I visualized everything beforehand. I imagined passing on the potatoes. I practiced denying myself of the desserts.

And all I can say is ... I totally rocked it! That's not to say it wasn't hard. There was this pineapple souffle and a brownie cheesecake and a blueberry pound cake and homemade white bread. Oh good gravy! Actually, there was no gravy, but regardless ... the spread looked amazing. But I didn't eat any of it.

How did I do it? Well, my roommate called ahead to find out what kind of meat we'd be having and we brought the salad, so really, I was set. I also brought along my broccoli and sweet potatoes so that I could eat as closely as possible to the menu Porter planned, and I simply enjoyed the conversation instead of the butter.

And when dessert time came ... I just said, "no." Nancy Reagan would be so proud.

But probably not as proud as me.

Week 1: Food/Cardio/Weights

2010-01-16T21:40:00.014-07:00

Food
(same menu daily)

Breakfast

1 egg + 1 egg white (scrambled plain)
3/4 cup oatmeal
1 orange

Snack

1 Apex Crisp Bar

Lunch

1 orange or apple
3 oz smoked turkey on whole wheat bread
Lettuce, tomato, cucumber, onion, 1/4 avocado on sandwich

Snack

1 small apple
1.5 Tbs natural peanut butter

Dinner

3 oz. boneless skinless chicken breast
1/2 cup green vegetable (but not peas)
4 oz. sweet potato (plain)

Snack

1 no-sugar added Skinny Cow Ice Cream Sandwich

Cardio
(At least 4 times in 7 days)

Treadmill walking, 20 minutes, heart rate to stay between 130 and 140

Weight Training
(At least 4 times in 7 days, alternating between Day 1 & Day 2)

Day 1

Dumbbell Chest Press, 3 sets of 12 reps
Chest Fly Machine, 3 sets of 12 reps
Cable Lat Pull Down, 3 sets of 12 reps
Seated Cable Row, 3 sets of 12 reps
Standing Barbell Arm Curl, 3 sets of 12 reps (using outer grip)
Cable Triceps Press Down, 3 sets of 12 reps (using rope handle)
Forearm Bridge, 3 times holding for 40 seconds

Day 2

Ball Squats, 3 sets of 12 reps
Leg Extension Machine, 3 sets of 12 reps
Prone Leg Curl, 3 sets of 12 reps
Dumbbell Shoulder Lateral Raise, 3 sets of 12 reps
Shoulder Press Machine, 3 sets of 12 reps
Calf Raise, 3 sets of 12 reps
Roman Chair Leg Lifts, 3 sets of 15 reps

Additional Musts

64-96 oz. water every day

*I would assume this goes without saying, but just in case ... this plan is personalized to my current body, ability, lifestyle, and health. What may work for one person may not work for another, and you should always consult a health professional when starting any weight loss or exercise program.

My Plan for Weight Loss Success

2010-01-15T10:14:00.006-07:00

Yesterday's visit with Porter resulted in being informed that (taking into account the weight of the essential stuff in my body like organs, bones, blood, my humongous brain, current amount of lean muscle, etc.) my healthy weight should be around 175. This means I have about 90 pounds to lose. So how am I going to do that? Here's the plan:

1. Guidance from an Expert: Porter Brinton @ Total Health & Fitness

I, alone, do not have the "know how" to accomplish this goal. I don't know enough about food, exercise, weight training, and how the body reacts to those things, to even begin to make a plan for myself. So I have found an expert in this field to guide me through the process and in turn educate me so that I'm equipped for the rest of my life.

2. A Ginormous End-Goal Reward: Paris, France

I spent 4 dreamy hours in Paris on my way to Copenhagen five years ago and have always wanted to go back. I'm a romantic in every way and I'm certain Paris and I were meant to be lovers. A goal as big as this needs a reward to match and I think Paris is just the thing.

3. Little Rewards Along the Way

There is a long way to go before I get Paris, so each month I plan to identify some sort of non-food reward (clothes, jewelry, art supplies, kitchen wares, etc.) for meeting a monthly weight-loss goal set by Porter. I need to make this fun for myself and any goal-setting advice I've ever read says that to successfully achieve big goals you must identify little steps to get you there. Plus, I'm all about rewarding "good behavior" (and giving myself presents!).

4. Triathlon: Woman of Steel 2010, American Fork, UT

Last year, my best friend and I competed in this triathlon together (you can read about it here). I ain't lyin' or being the least bit dramatic when I say: It was the hardest thing I have ever done. I was third to last and wanted to die, but I finished. And I learned that I CAN DO HARD THINGS. Well, we've signed up for it again, and this year I plan to be a much smaller, much faster, triathlete. I can almost taste the finish line. And it tastes way better than chocolate!

5. Accountability, Accountability, Accountability

Aside from the fact that you now know who I am, I commit to blogging daily-daily-about where I'm at, how I'm feeling, and how I'm doing with this goal. Even if I've had a crappy day or messed up, I will report to you. I also commit to seeing Porter every week. I will not cancel, even if I think I've done poorly. And of course there the whole "reporter-following-my-progress-and-then-telling-the-world-how-I'm-doing" thing. So ... with that kind of accountability (read: pressure) I can't (and won't) fall off this wagon.

So that's the plan. Here we go!

***
And do tell ... if you're working toward a similar goal, what's YOUR plan? I really want to know.

Hello, My Name is Krista

2010-01-14T18:02:00.007-07:00

Hometown: Hilton Head Island, South Carolina
Current Home: Salt Lake City, Utah

Age: 30
Height: 5'7"
Weight: Pretty soon, it'll be what's listed on my driver's license.

Occupation: Writer, Photographer, Boutique Owner, Creative Consultant (Click Here if you want to know more about this crazy life-o-mine)

How long have you been overweight?: Since I was 11
Reason for being overweight: Genetics (translation: my metabolism moves slower than a snail), lack of knowledge about nutrition & exercise, life-long love affair with food

Favorite color: Aqua

Favorite flower: One of my life-mottoes is "Fresh flowers make everything better." In turn, I've never met a flower I didn't like. Actually, I take that back. I despise Morning Glory.

Favorite TV show: The Cosby Show (hands down, best show ever created), LOST, Grey's Anatomy, The Bachelor, Brady Bunch

Favorite Music: I love everything except heavy rock and heavy rap, but right now the top 10 played songs in my iTunes playlist are, in order as follows ...

Party in the U.S.A., Miley Cyrus (don't hate)
Sunny Day, Joy Williams
Sexy Love, Ne-Yo
Don't Stop Believin', Glee Cast
Say Hey, Michael Franti & Spearhead
Loving You, Loving Me, Dave Barnes
Crazy Love, Michael Buble
Human Nature, Michael Jackson
Melt My Heart to Stone, ADELE
French Navy, Camera Obscura

Favorite Books: The Water is Wide, All Over But the Shoutin, The Secret Life of Bees, My Antonia, Bridge to Terabithia, The Highest in Us

Other faves?: old books, maps & globes, firework displays, birthday parties, Christmas lights, fresh flowers, a good Southern potluck (with lots of seafood)

So there you have it. It's a pleasure to meet you. If you're dying to know more, you can go here.

Starting Again, Again

2010-01-14T17:17:00.004-07:00

There's a song I love by singer-songwriter Cherie Call. It's from her Christmas CD, Gifts, and is called "Starting Again." The chorus says:

It's wintertime again
and the last leaf falls
on what has been
and as this year comes to an end
I am thinking about
starting again,
again.

Oh, how I relate on so many levels as, here I am, starting again, again. So to begin, let's get the introductions out of the way ...

Hi. I'm Krista, and up until this point, this blog has been anonymous. That ends today. Anonymous was certainly safe, but there was also no accountability. And there was no motivation or reason to keep it up, other than the desire to be thin--which you would think should be enough, but any dieter will tell you, it's not.

But I'm done playing safe. I'm done being overweight. I'm done not living my life. I'm done not being who I really am or was meant to be. I want to live boldly. I want to live healthfully. I want be audacious in the face of my biggest challenge.

So today I went back to Porter, my health and fitness consultant. But this time I allowed a news crew from one of the local TV stations to come as well and film the whole thing (except for the fat pinch to test my body fat...I just couldn't bring myself to allow showing that on TV). They're doing a story on resolutions and are planning to follow me and this whole process start to finish.

When I stop to think about it, it's insane. It's absolutely crazy. And totally humiliating. Sharing my weight with the entire population of Utah?! All week long I've thought about calling the reporter and canceling. But I didn't. Because I want, more than anything, to tackle this beast once and for all...so that I never have to start again, again.

Thank you for joining me on this journey.