Happy New Year 2014!

Sometimes its easier to give up than continue with something.  When I started 8000 steps, I was excited, then overcome with life's everyday happenings.  I diligently wore my body media and my only goal was to reach 8000 steps a day.  I wasn't serious or committed to weight loss.  I have had some medical issues that haven't been so easy to overcome, but create struggle in my everyday activities.  The second part of 2013  I finally went and had more testing done on my GI system. Not only did I have a hiatel hernia but also a para-esophageal hernia.  Most of my stomach has been residing in my chest these days.  I have some serious attacks where I'm unable to control the pain, feel severe pain in my shoulder and chest, and for hours want to cry.  The risk is the stomach could turn on itself, causing necrosis, or get wrapped around the esophagus.  Not pleasant thoughts.  My GI directed me to a surgeon who decided that I could have surgery BUT he wanted me to have bariatric surgery done with it, to decrease the risk (ie the stomach is no longer big enough to move) or lose 20-25 pounds before hand.  All along I have been teaching my classes 3 times a week and often subbing.   This pic above of me from May/June 2013.  I realized that I rarely have photos taken full body, and couldn't find any on my phone for this post.  The lower is photo is from early September prior to going to the Surgeon.

early september 2013

When I met the surgeon it was the end of September, and I was hoping for corrective surgery during Thanksgiving.  Well obviously with his requirements that wasn't going to happen.  I went home and thought over his demands.  I fluctuate about 20 pounds over the last 20 years.  When my daughter was 3, I lost 40 pounds, but slowly over time let 20 of it creep on and off. I never went up to my highest weight since then but still struggle.   I decided I really didn't want to have bariatric surgery where its permanent, and that is what the physician is pushing for. So I went to my family physician and had a serious discussion, I like her she's very down to earth, doesn't shove medication at you and can be your biggest cheerleader!  We talked about my options- that bariatric surgery was originally designed for hiatel hernia patients and those suffering from GERD, but I know I don't want that after reviewing tons of information.  So we talked about diets and what would be safe and effective for the rapid loss I wanted.  I asked about weight watchers, she said it was more effective for weight maintenance than quick loss.  We discussed medi fast, and other liquid diet options, vs real food and exercise.  She recommended using My Fitness Pal on line to track food and exercise.  I also have a Body Media device which tracks sleep, steps, exercise, and talks with My fitness pal so the food diary only has to be done once, and the calories burned transfer over to the same program as well. No matter what you choose, it all requires self control, and paying attention to what you put into your mouth, and how you treat your body.  On October 1, I started a 1200 calorie diet with exercise along side it and 8000 steps.  I wanted to lose no less than 2 pounds a week.  by Thanksgiving I had lost 20 pounds, including the 2 pounds I lost during Thanksgiving weekend.  Over December, I just wanted to maintain, because I knew it was better to keep the loss off, then spend  a lot of time being frustrated over holiday parties etc..  So I managed to lose 1 pound over that time, weighing yesterday with a total of a 21 pound loss for 2013 and basically 12 weeks of dieting/maintenance.  Since then I have lost 3 pant sizes going from a 18 woman's to a 14 woman's.  I'm at the bottom of the woman's/plus sizes.  My shirts have also changed.  I keep buying XXL but then get it home and realize yeah that doesn't look to good.  Granted brands make the difference on fit, but some of my shirts that are 18's feel like bags. For the first time in many years I've been able to find boots to fit my calves.  I've gone from a 20 inch calf to a 17.  You have no idea how cool this is.  I love boots, and now own two pair.  I will have to have someone take a photo of me since I've lost 22 pounds now.  But for now I just have pre weight loss photos so you can see where I started at the end of September.  I want to get this posted now.

  I have a new goal, and that's to continue on this journey of weight loss.  Since my surgery is finally scheduled for February 7, I would like to take 10 more pounds off before then.  The weight loss isn't helping my symptoms at all, in fact my attacks have been more frequent, and unexpected.  during recovery from the surgery you are on all liquids for about 2 weeks, and progress to soft foods, so weight loss is continued during that process, while the esophagus  & stomach heal, as their is much swelling and swallowing is difficult.  I figure this will be me at my lowest weight in 20 years.  I have a goal to lose a total of 50 lbs for 2014.  I'm hoping that I can achieve most of it before mid June. My daughter graduates from college in London England in July and we will be traveling for her ceremony.  Then we will spend a week on vacation somewhere in the UK.  We haven't decided yet, and it will depend on where we can get reservations with our timeshare unit.

So if you would like to stay on the journey with me, I will continue do a minimum of 8000 steps, and 1200 calories/day over the next 6 months. I will continue to post weekly, most likely Tuesdays or Wednesdays of most weeks.

favorite low cal dinner

So this is one of my favorite low cal and simple dinners, but it looks and tastes like you did more.

So traditionally I make a piece of whole wheat sour dough toast, and top it with some sauteed  spinach and chopped tomatoes with about a tablespoon of bacon crumbles if I have them. then add a poached egg.  Its simple and I serve with additional green salad or fruit pieces. without the toast its maybe 200 calories with the spinach and tomatoes, and the olive oil use to toss the spinach with.  Sometimes to change it up, I use pre-made sliced polenta browned in the skillet with a bit of olive oil to put the spinach on, and if I don't have either the toast or polenta available a large bed of spinach is great.  I'm always looking for ways to up my iron, and this dish is a great one for just that.
if you try it I hope you enjoy it.  commonly called Eggs Florentine, but I use no cheese.

6 weeks and counting

All of sudden I realized my daughter is coming home from England in 6 weeks.

 I'm always trying to be good example for her, but lately my weight has been creeping up.  Despite the fact I teach cardio and weights three times a week.

 My Iron issue has never resolved itself, so I go in for iron infusions every few months and get massive doses of iron IV .  I know iron affects the thyroid, which already is a problem for me.  When I was 23 I developed a goiter and had to go on Thyroid medication, and even though the test results  for my thyroid  were normal.  Now trying to get doctors to understand that seems to be a difficult thing, that I know when its not OK, even though the test results are within normal ranges.  Sigh.  I saw one specialist who told me that it takes 6 weeks for thyroid medication to clear your system, and I would have to go off of it for him to get a good study.  I don't think I could function, since occasionally I get up in a hurry and forget to take my morning medication, and by afternoon, am very tired. Between the iron deficiency and the thyroid, I figure I would be wiped out and unable to teach my fitness classes.  So now I'm heaving a big sigh.

I'm back to using the body media, really controlling my diet, and increasing my exercise.    I lost 40 pounds a  few years ago, and I'm hoping I can get myself back to there.  Just the 15 that have creeped on the last few weeks would be good.   So here's to the next 6 weeks. following my diet religiously, along with increasing my exercise. At least here in Seattle the weather is pretty decent this time of year, so its easier to do some outside cardio work.

100 calorie snack idea

I'm always looking for new ideas for snacks that run in the 100 calorie range.  I don't want to pay high prices for inferior snacks.  I've also found by keeping the little snack size bags at home, I can divide up a box of crackers, or through some fruit, seeds or crackers to grab on the way out the door, or just to make it easy to have at home.
Anything in a single serving bag makes life easier.  So here are a few ideas that might make your life easier prepared ahead of time. These are approximate value of 100 calories give or take depending on size and brand.
1 small orange peeled
13 animal crackers
3/4 oz of cheddar or jack cheese
2 TBSP mixed nuts
3/4 cup bran cereal
28 grapes
5 Dates-dried pitted whole
1 cup of blueberries
25 jelly beans
3 TBSP of raisins
1 peeled hard boiled egg or 2 without the yolks
These are just a few ideas.
Because my husband does his own lunches I prepare lots of little bags each week so he can pull things  together in 2 minutes or less. (this is what he allows for creating lunch)
In addition to things like the list above, I also buy individual servings of hummus, cottage cheese, Greek yogurt,individual guacamole by wholly guacamole individual cheese like the bon belle, for variety from cheddar or jack.  I make bags of pita chips, whole grain crackers, pop chips, pita breads, we rarely have regular sandwich bread at home. I boil 1/2 dozen eggs-peel and bag them.  I make bags of veggies as well with carrots, celery, jicama, red or yellow peppers, sometimes radishes or cherry tomatoes. These are easy to eat and use with the hummus or guacamole. We both draw from these pre-made(at home) bags of healthy choices.  Ok Jelly beans may not be the healthiest but into each life a little sugar should fall.

OH MY its almost Fall!

Well my blog followers, my summer was absolutely CRAZY!..  We sold our home and had to leave the 18th of July.  However we weren't going to close on our new home until a month later in August.  Plus our daughter was coming home from London for the summer months vacation. Enter pure Mayhem.  We moved about every 2 weeks staying with friends and house sitting, until our final move into the new house.

  My daughter is used to being in constant motion, so she was constantly after me to go to another Zumba or exercise class. She was always wanting to do or go. I was worn out, and starting to have and iron drop but couldn't find time to do anything about it. Needless to say she kept me in a semi exhausted state.

 I quit wearing my arm monitor several months ago, but I'm about ready to get back into the habit again.  I miss knowing where I am on the numbers.

I just came home from a weekend workshop of  Healthy Lifestyles Behavior Changes.  Its about making small changes to achieve your goal over a long period of time 10 months  in fact.  I'm so enthused to start this, but I want to apply it to myself as well.  I have some more learning to to do with it, becoming efficient at learning to ask open ended questions and not trying to fix other's problems but help them to come to their own answers.  As a mom that is kind of tough.  You do for your little ones, and as they get older, you have to step back and let them do for themselves.  Well, this is the same philosophy, only we never do for the people in class, they must learn to do for themselves. The next few months will be a time to hone my skills before engaging a class.
 I know this is short, but I just returned a few hours ago, and have much catching up to do. Have a good week!

Memorial Day Weekend How will you spend it?

Memorial Day Weekend is here!  Do you have plans?  Will this be a physically acitve weekend for you, or one of drinking and eating while hanging out with friends? I plan on golfing at least one of the 3 days.  I'll be cleaning the garage another day, and working on choreo for enhance and Zumba.  I will also be taking a bit of time to think about the people in my family who currently serve or served in the military.  My grandfather was in the Navy during WWII, my daddy was a marine, my step father was in the army both during the Korean War, My husband and an Uncle served in the Airforce, My Great Uncle, brothers and one of my nephews served in the army, and another nephew served in National Guards, he went to Turkey, Afghanastan and Iran. The military teaches honor and respect for others, and selflessness. My Great Uncle was injured during WWII and lost a leg as well as his ability to have children.  If you've lost  someone or had someone injured, who's fought to protect others, they are hero's in their own right. 

Enhance has been working going well.  My class is growing a little at a time.  We do about 40 minutes of cardio and warm up, and then follow with some hand and leg weight exercises, and some flexibility.  I have some stability ball exercises thrown in as well.  I have a ten minute break between my gold zumba and Enhance Fitness. My endurance has worked up nicely, and I'm getting some weight lifting in as well.  Next week I'm going to be adding some personal training clients into the mix. 
I saw this little pic above on face book and thought I would share it with you.  I know she's crying about not going to the gym, but not all of your exercise has to be there. Some people never go to a gym but have excellent exercise routines.  So take heart if its five days or five years do whats best and FUN for you.  Fitness should be about fun and healthy living, not about drudgery and misery
Have a great weekend and doing something active .

I'm currently working on increasing my endurance despite low iron levels.  This past week I've attended at least 2 classes a day either 2 Zumba's, or Zumba and power yoga. I was doing well until I hit Thursday.  I was so burned out, that I spent a couple hours working on new choreography for my Zumba gold class and thinking about what I was going to do for the Active older adult (AOA) class I was subbing on Saturday morning. But I wasn't able to handle and actual class outside of home. I did find on average that the Zumba classes I've been attending are about 6000 steps on average for a 50 -60 minute class. My own is usually about this much as well.

In May I will be teaching a Zumba Gold class back to back with an Enhance fitness class (fitness for seniors) and I want to make sure I have the energy for it.  The first part of the Enhance class is 30 minutes of warm up, and cardio, so its quite important to be able to handle those parts together.  That is followed with weightlifting exercises and stretching to end the class. I'm looking forward to teaching this new class at the Y. It will be 3 times a week and I will be sharing with another instructor. 

Subbing this past Saturday went quite well. You never know in that situation whether students will be OK with a sub, so it can be a bit nerve wracking going in.  Instead of trying to duplicate the class of another instructor, I went in with my own format, including my favorite piece of workout gear the stability ball. I love this piece of equipment for all levels of fitness.  When I'm working with clients who are rehabbing I feel they may relate and feel comfortable from experience in physical therapy exercises.

The teens and dance students I work with feel the playfulness of it, and for seniors its a great way to work the core and balance along with offering them a  less traditional equipment which can often seem overwhelming. I actually had a couple students ask if I teach any other classes there on Saturdays. Unfortunately for them I don't. 2 glorious days of sunshine have occurred this weekend. After days and days of grey and rain its so lovely. 

reflection and hydration

I picked up a book my daughter won as part of a fitness night during the summer.  Its kind of a mind body book, and has many quotes & sayings with reflections from the author.  Today this one has really hit me as I came home from my 90 minute hot yoga class. When the room is 108 F and the teacher doesn't open the door at all hydration is soooo important. 
The thought here was : They hydration principle - When you're thirsty it's too late.  When you exercise you should be drinking a 1/2cup of water every 15 minutes to replace the sweat loss. This is especially important in activities where there's lots of sweating .  To go on the author discuss some healthy habits for .both life and physical fitness(these may not be the list of your choosing but you can always make your own).

• A glass of water every morning
• regular exercise
• daily vitamins ( I think its subjective to the individual)
• daily action items (you know all those things you have to do today)
•  balancing budget (life is easier if you know what you have to work with)
• phone call to mom or family member
• support group meetings (these can help you through all kinds of things)
• sex with spouse (OK this can get lost in a marriage as you have kids etc)
• Church attendance ( i know this isn't for everyone, but it offers a support system that you may not get anywhere else- not just spiritual, but also as way to find your own place)
• regular prayer- I believe that at some point we all turn to prayer, it may be the loss of a loved one, the desire for a different kind of life, the birth of a child, prayer is found in all types of spiritual thought. 

Find a way to replenish your body everyday.  Where do you go to find encouragement for yourself?

• podcast
• uplifting movies or TV shows
• books
• conferences
• inspiring friends or individuals

Do you have people who you find encouraging and uplift your spirit?
Just something to reflect on today.

certification craziness

The last month has been crazy doing education for fitness.  I work for the YMCA and needed to get a couple classes  done.  So I've been studying and taking some general fitness about healthy living followed by group fitness training, choreography and music. Last week I was certified as and instructor for a senior fitness program called Enhance Fitness. We will start this program at our Y as a pilot program instead of offering silver sneaker programs.  Today I took a 3 hour exam for the ACE national Group fitness trainer exam.  I passed, and I can't tell you what a relief that was.  Five years ago I went to school to study fitness and nutrition.  It was my intent to transfer to another program on graduation, but expenses at the time, and our family weren't permitting. Even now the opportunity isn't presenting itself to go back to the nutrition program at this time, however the opportunity to expand on my education and utilize it offers some satisfaction.
So now that the current exam and class schedule is completed, I can start to concentrate a bit back on my own fitness as well as the my current classes. I'm ready for the weekend, my friday zumba gold class and some Hot yoga.  With all the rain going on in our area its totally acceptable to take Hot yoga for warmth.  Happy days ahead.

Group Exercise.

So as part of my journey to be healthy, I work as a trainer for dance students.  I also  teach Zumba, and recently was offered an opportunity to get involved with a project called "Enhance Fitness" which was started by Group health, and is oriented towards senior health.
Working for the Y has opened some exciting doors for me.  With these opportunities looming in the near future, I have to take some national certification test, despite having a college degree in fitness specialist and personal training.   Two weeks ago, I took a class through the Y called, Healthy lifestyle principles.  This is the Y's requirement to take any other class in health and wellness programming.
This weekend I'm taking the Group X training instructor through the Y and will follow up before the end of the month with a national certification for Group X Instructor. Since the Y offers the workshop with a comparable exam, it will make sense to follow up with the national exam for the same. All the information is fresh!  So what is group X?  its basically the Exercise instructor knowledge for group trainings.  Whether small or large.  It doesn't necessarily pertain to any one type of group exercise, but goes over all the things you need to know, including refreshing anatomy, kinesiology, physiology, nutrition, health screenings, programming, teaching principles.injury prevention and emergency/first aid procedures, among other things. Its alot to go over in one day. I'm looking forward to it, and trying to run through the manual over the next few days ahead of time to go over things that we don't think much about like the Krebs cycle, and ATP- oh the early days of college.

Aren't these lovely?

I've been a bit remiss in posting but then I found this lovely photo on Heather Bullards sight and wanted to share it with you all. The sunshine, and happy colors and all the multi tone flowers make my heart joyful.  Have a most happy day.

Happy 2012!

Alrighty, can you believe its 2012?  I'm amazed how fast 2011 went, I guess I was having fun and didn't realize it was slipping by.  Some years you wonder if it will come fast enough, but this year so many things happened that it just seems like it disappeared. New things to come this year, that I'm really looking forward too, and sharing as they come about.

So everyone focuses on health and fitness as part of their resolutions it seems.  I'm not a resolution maker and my business is all about health and fitness, January is just a normal month in that respect, but I always see a flux of clients during this time.  As some great pointers for the new year here are a couple ideas to perhaps get you on the right tract. If you are a dieter and find its hard to prepare your healthy lunches without preparing the same thing everyday or you don't have time I would follow the idea from this blog: http://5dinners1hour.blogspot.com/2011/04/make-ahead-lunches.html
The author did a wonderful job of how she prepared lunches for her kids ahead of time, including a variety of sandwiches and snacks.  She measured and prepared everything and bagged them in baggies, and small containers and her children can pick what to put in their lunches. Some examples that would easily carry over to weight watchers- and if you write the points plus value on the bag, you can easily track the points as well- would be pb&j, ham & cheese sandwich, or roll ups on tortillas, nuts and fruit, measured salad, with dressing of choice  in separate container.  Other ideas were apple slices with caramel sauce, or banana slices with chocolate sauce, orange slices, jicama slices, pre-cut broccoli and carrots with or without dip.  Hummus & crackers, cheese cubes & pre-cooked ham, granola and yogurt,  the choices are really limitless.  You may have to think about moisture content, or a little extra packaging. Soups are my favorite for lunch, so opening a can and dividing it ahead into microwave containers, can make lunch time a little easier.  The gal who writes this blog did it for both time efficiency and frugality. She has young school age children and after school activities as well.
But I always look at the comments and find it interesting that a large portion of her readers who are working, or are trying to work out schedule differences with significant others.  I wish I had thought of this when my daughter was younger. I tried frozen made ahead dinners but it took to long for them to cook when we got home, and now she is away in college. I'm thinking with some of the challenges I have scheduled this month, it could be helpful to throw a few lunches together for the week to easily pick on the those days I'm running around.

almost the end of the 2011.

Resolutions or challenges?
So its almost the end of 2011.  I don't make resolutions, because I don't want to disappoint myself if I forget or worse its something that I really wanted to do, but fail.  I mean resolutions in theory are something you do over the year right? While a challenge is a short term type of thing.

This year I've opted to do a challenge. 30 days of hot yoga.  Even if I'm  unable to do 30 classes, I feel its a worthy challenge and one that will benefit me regardless of how many classes I'm able to get to. In past years I've done things such as 5k St Patty's day, or multiple 5 K's over the year. All of which I achieved.  This being a daily will be a bit harder to work the timing with all the other things in my life.
So perhaps making a challenge will help you start the new year off right. Here are some ideas in case you're have trouble thinking of one or two.
1) adding 1 exercise class a week for the month and making sure you attend.
2) taking 5 - 20 minute walks every week for 1 month.
3) try doing water walking 2 days a week if you have trouble with walking on pavement.
4) make one meal a week fish if you are not regularly eating fish,
5) Start each dinner with a small cup of vegetable soup or broth, to help fill your stomach and reduce evening calories.
6) pre- plan your dinner menus for 2 weeks, so you can eat healthier.
There's a ton of ideas that may be appropriate for you. These are just a few that came to mind.  For more ideas to a healthier you, you might check out this page from Oprahs magazine last year her feel good challenge-  http://www.oprah.com/health/January-2011-Feel-Good-Challenge-O-Magazine/2
so whether its a challenge or a resolution you make, think a bit ahead for a healthier new year.

Steps and calories

The week of Christmas before and after are rather interesting days when it comes to exercise. Usually the few days before hand, you get busy, buying food, presents, and preparing for the big event, whether its Christmas eve or day or day after.  

My daughter Miss P. flew in from London late Monday night.  We then started a week trying to keep exercise in our day, as well as getting ready for the holidays, and for her to meet up with old friends. She is used to 6 hours a day of exercise from dance and body conditioning. Obviously we aren't going to do that here, but she does require some maintenance. 

She told me she does not like yoga, so I took her to Hot Yoga and there she discovered its not so bad,- her first class was a fusion class, followed by a Hatha class, and then tonight we did a power sculpt class. All of which she excels at while I struggle but that's to be expected...with our difference in age and physique. But it does leave this mother a little jealous that she can no longer function as a young adult. Argh, the natural process of aging needs to be slowed down for sure.

So then I've been so busy, trying to run around and get things done, I wasn't checking my body media but I was wearing it. After shopping trips, and I wish it would record yoga better as and activity, because the movements aren't more athletic i don't get much credit for it, But it does make my calorie burn go up, so I guess its the trade off. I plugged in my media today and was fascinated to find that Christmas eve and Christmas day, had large numbers for both steps, and calorie burns.  I did not expect this at all!  Christmas eve,  I spent preparing the meal for Christmas day- we had at that time a count of 18 coming for the family meal. I made a low fat lasagna- using chicken and turkey sausage, cottage cheese, low fat mozzarella.  It turned out delicious and no one knew it was lower calorie than me. Christmas eve my immediate family of Miss P and Mr G always have enchiladas, fresh fruit salad, and either black beans or rice (we are not Hispanic- we just like Mexican food alot).  This year again, using 2% cheese, and lower fat turkey my meal was healthier. You can't go wrong with fresh fruit. I always look for the fruits we don't usually have like pineapple, kiwis, pomegranate, fuyu persimmons. They are treat anytime but extra special all together. My daughter made cookies for gift boxes, a tiramisu from scratch, and a traditional cranberry cake we serve with a hard sauce for Christmas day desert..

 I found that while we were busy spending all this time in the kitchen I managed over 14000 steps.
Christmas day, after opening presents and my daughter made us breakfast of panatone bread french toast, left over fresh fruit and some bacon.  It was delicious!  We then had to start on the re-arranging of furniture to figure out how to seat 19 people for sit down dinner. Mr G and I spent the time doing this, finding and adding table leaves, searching through our home to find adequate seating, dressing the tables,  etc.  My steps again over 14000 and calories burn up to 3400. 
My calorie burn minimum is 2050 but lately even on days that are light activity I've been burning more in 2300-2500 level. Pretty cool for sure.

 I'm seeing small changes in my body, these days. I've never been comfortable with it, too much ridicule when I was young from someone who was important in my life. Consequently I don't have a body that I love, but one I'm struggling to. I can tell you more things I hate about my body than I love but my most hated are my upper arms.  I have those kinds of upper arms that although muscular, encompass as much fat as they possibly can squeeze into them.  Mini little ham hocks they are like. When I focus on lifting weights or doing kettle bells I can tolerate them, however I try to wear longer sleeves for anything besides yoga, because I hate them so. Having had melanoma a few years ago, I wear long sleeves more than most anyways. So now you know, my arms are my kryptonite.

So as my year comes to a close, I've been wearing my body media since late April.  When I started wearing it and until just 2 months ago, I had severe chronic anemia, unable to do 8000 steps at the time, or if I did one day the next required  a day of rest. so I was averaging about 3-4000 steps at the time. I'm thrilled that my steps have increased not just to 8000 but more often over that.  My weight loss isn't as satisfactory, but you can't have everything at one time can you? I have 4 more months to reach more of my weight loss goal, which as I've been healthier the last two months, it should be easier to achieve it.

A surprise for me!

OK, yes I am bragging and tooting my own horn.  I went to a training this weekend for Zumba Toning.  It's pretty intense. 8 hours of working out, which admittedly doesn't always feel like your "working" out and other times its like can we stop now? included with class time and thinking.  by hour 7 my feet hurt, too much impact for them, and my knee hurt, where I have small tear in a ligament.  They are both still kind of sore, especially my knee.  I wear a brace during workouts to help protect and remind me to be careful. I took it off half way because it got  sweaty and hot... dumb dumb dumb...all I can say. 3 days later, its' still nagging me.
So wearing the body media device you get a pretty good idea of what  your doing.  I had just short of 4000 calories burned that day. Isn't that awesome? BUT the best part, is I weighed this morning, and I'm at my lowest weight in 4 1/2 years.  Woot woot! I'm so excited.  I finally broke through a plateau I've been stuck at, gaining and losing but never going below that one number. Yippee  yes I said it, Yippee!

Its December!

Oh its December and so much is happening.  First I've got a new job with the sno-valley Ymca teaching Zumba gold to start, and hopefully a bit more as time goes by and we see how the Y develops. I am so excited to have this opportunity to work in the Y and with the community.

Second on my list is that my daughter will be home for Christmas from London England.  She'll be back the 19th hopefully barring weather etc.  It's a long flight but so excited for her return.

Third - I've recently started taking HoT Yoga.   I didn't think I would like it, didn't think I could stand the heat mostly.  I'm not up the whole time that's for sure, BUT and this is big, I LOVE the way I feel when the class is over. The toxins just feel like they melt out of you. I think knowing that its only going to be 60 minutes help.  My first class was 90 minutes and I laid on the floor probably 40 of those trying to adjust, when I would get light headed in the standing poses.  I want my hubs and daughter to go with me for this.  I'm determined to get him to a zumba class one of these days as well.

Fourth, I'm taking a Zumba Toning Training this coming Saturday.  I'm so jazzed.  I love working with weights. That's how I damaged my shoulder 4 years ago lifting 160lbs but it doesn't change things I still love the feel of holding weights, and the burn you get.  I look forward to taking this training and then being able to take the Gold toning training. I already do light weight circuit type training with my a couple of my gals, so this will be more fun for them! Hurray!!

Fifth, I had this big realization today as I was carrying cat litter in.  The boxes weigh 25 lbs each.  I had two, one in each hand.  As  I was carrying them and feeling how much they weighed me down, it came to me that this is the amount of weight the doctor told me I needed to lose this year, by mid April- was the goal he set.  I need to work harder at this that's for sure.  I still have 40 of those to go. I had an excuse at not being able to do much while i was so severely anemic, but I no longer am(fingers crossed).  It's not that I don't exercise I do, I do Zumba almost everyday, and now have started the yoga, which isn't so much for weight loss as more of a mind body connection. but I need to actual monitor my food intake better.  I eat a ton of veggies and salad, and I use lemon juice for dressing not a fat laden dressing. But I'm not careful about making sure I eat regularly or get enough calories which can make just as many problems as eating too many.  So now is the time to work on that before the new year actually.

Do any of you follow weight watchers?  I got a notice their points plus program has new changes. I guess they are still ironing out the program with the changes.  my actual favorite plan was the one they did that included the quick start program about 14 years ago.  I wish to this day I still had that yellow quick start book.  I lost 40 pounds doing that particular program, and wish I could go back to that program. I don't know where that book is, but I know I had it when I moved to this house. The hunt is on, if it worked once it can work again.

Alright then , I know how busy the holidays get, between shopping, visiting , and cooking too much.

Thanksgiving...

I hope you find many things to be Thankful for this season.  I am extremely thankful that I'm currently at low normals for iron.  It has been so long to get here.  I'm hoping that it stays for awhile and doesn't crash again.  Iron may seem like its not too important, but without, you have no energy, constant fatigue, low blood counts so you don't breathe well and your body doesn't have enough oxygen to perform well.
 To be able to get through my classes, to get through a day without having to nap, to be able to shop more than one store with my daughter is joyous.
I'm thankful the health of my family, that they are employed, and have homes. I'm thankful that my daughter is having the experience of her life, going to school in London, England.  I miss her terribly but am so happy for her.
These are just a few things I'm thankful for. Being able to exercise, to spend time with my family and friends are the most important.
May you have a grand holiday with your family and friends.
Cheers!

ZUMBA

How did you celebrate Halloween?  I went to my favorite activity, Zumba.  Even though there were only 3 of us and the teacher it was perfect.  The room was freezing n entering and on leaving I was pouring sweat.  On return all but a few pieces of candy had been passed out to the neighborhood children, so it was great for me.  This was my first Halloween night spent exercising, and I have to say it won't  be my last. 

Don't waste your time!

If you are constantly finding your self dissatisfied, or unsatisfied, with life, friendships, your appearance?

Step back and look at all the good in your life. Instead of focusing on the disappointments begin to be thankful for the little things.

 Quickly you’ll find your are more that satisfied with life.

Finding and Keeping Motivation

Finding motivation can be hard sometimes.  If you have health issues it might be enough, but often not for long term motivation.  It's  assumable we all want to be healthy, a proper weight, feel great, keep ahead of  those 20 years or more younger than we are.  So what keeps you motivated or better yet,  gets you motivated?  Is it the promise of weighing less, or having a healthy heart, or getting a new number for pants size?  Or is how you will feel when you walk 18 holes of golf? or get through the Zumba class and feel like you could take another one right away?  Is it the promise of what you will look like when you put a new outfit? Are you inspired by others and their achievements?  There are so many things it can be.

When I was in my 30's the I saw a picture of my self bent over during a party for my 2 yr old daughter and I was  mortified.  So I started weight watchers.  I'm a life time member of weight watchers NOT because I made the lifetime goal weight, BUT because I keep going back, time after time.  At that time i lost a significant amount of weight, and had people make several comments all the time.  It drove me nuts.  I didn't and still don't want my weight to be a topic of discussion.  I got alot of "you're such and inspiration" and I couldn't handle it.  After awhile I quit Weight watchers and quit journaling my eating.  I took my motivation picture down of my then large butt bent over and taking up a large portion of the photo. Over the next 18 years, I've gone back on and off WW's.  Its always a great way to eat.  In my mind I have a safe high weight, and a too high I'm not going there weight.  So it makes me an eternal member. I want those numbers to change. To not accept being overweight. To lose the complacency that I've attained over the years.

        I've always been active but the last 6 1/2 years has been much harder to be.  I had a shoulder injury that was surgically repaired, scar tissue impairs some movement.  I've had two herniated disc, which occasionally flair up.  I don't lift weights like I used to and that was my favorite activity. BUT I did find something new, even for my 2 left feet, I've found Zumba.  The music, the movement it just grabs me.  I've taken courses to be a licensced instructor for the Zumba and the Zumba Gold speciality.  I'm challenged by severe anemia, where I have to get IV injections several times a month, but I keep plugging on at it.  I'm looking forward to taking the Toning licencse for zumba some time in the next 6 months because it uses weights.  And because I want to look good - Athletic and healthy and strong for class, I've finally found a motivation based on ME. When my daughter was younger I didn't want her to have a fat mom.  But she ultimately did, but I was healthy and strong fat mom.  So I let it go.  But she isn't at home now she's in England attending school, and we skype.  Those skype sessions are motivating because I look at  myself the entire time I'm talking to my daughter and I can't stand how chubby my face looks.  I'm uber pale, because of the anemia, which won't change much, but I can change how chubby I look. 

So I'm making new things my motivators. I have new ideas of what will keep me going- I'm looking all the time for items to keep me motivated.  I want to be able to buy a Zumba Instructor shirt and have it look hot, not like i squeezed into it.  I want to be able to look at the skype picture and say I look pretty good for a 53 year old.  I want to portray energy and vibe.  People talk about motivation boards, I don't really have one of those, I do put sayings under the glass on my desk I like to read them when I least expect it.  I accept that I'm a mom with an empty nest and better get busy doing something for myself. I like to journal, and if I'm going to work on losing weight, I have to journal my food,  keeping track of amounts.  Food journaling is the biggest factor in weight loss I believe.  Its important to be aware of what and how much you intake.  Know where your mistakes and successes are.  And if every once in awhile you write feelings and thoughts down, that's OK too.  It can play insight to what's happening in your healthy journey.