15 Minutes

Create a burn. Speed walk when you normally toodle, take the stairs instead of the elevator, and ride your bike when you can instead of drive. Look for "burst of energy" opportunities. You're gonna be amazed by how many mini workouts you can squeeze into a day. If you normally take your dog for a walk after dinner, alternate one-minute bursts with five minutes of brisk walking. Start with 15 minutes and build up until you're sprinting for five minutes and walking for one.

If you're anything like me, even that little success will fuel your fire to do more and go farther. No matter, short or long, it's all good!

10 Minutes

Build up to more time. Do some toning exercises while at work. To tighten your behind, stand with your feet apart, holding on to your desk for balance. Slowly lift one leg out two feet out to the side, squeeze your buns and slower lower it back down. Repeat and switch legs. To tone your arms, sit upright in your chair and press the palms of your hands together (like you're praying) in front of your chest, hold it for five slow breaths Relax and repeat four times.

It's a series of little actions that make the job easier and once it gets a little easier, you don't mind spending more time doing additional exercises. On Wednesday, 15 minutes!

5 Minutes

Don't worry about a little sweat when you think of getting a moment of exercise in your mid morning work day. If you can make a five minute brisk walk happen, do that. If not stand up and do some stretches. Reach your arms way above your head, look up, reach a little higher on the right and then on the left. Breathe and let your arms down. Now, slowly bend at your waist and touch your toes. Stay down as long as you can and still be comfortable. Finally, put your arms strait out and your sides and twist in fluid easy turns. This little bit of action is enough to get your blood flowing and make you feel invigorated! All it took was a mere five minutes!

Again, it's the small things you can do that keep fitness and exercise on your calendar. On Monday, what you can do in ten minutes.

It's a Struggle

It's a struggle to just enjoy life when you are trying to lose weight. So much of what we consider enjoyment or pleasure involves food. We were camping this weekend and though not all of our activity revolved around chow, it inevitably came back to the coolers and, "What do we have to eat?"

I tried to find balance so that I remembered the trip as enjoyable. I found that having a little of something was enough to participate, but I didn't need to keep helping myself to more. This morning, my weight is up, but you know, it's going to be up and it's going to be down. I'm going back to the gym today and my mental state is that the last time I was there on Thursday, I ran the full three miles! Additionally, my body is starting to show the changes. My clothes are looser and my measurements are all down. With that, up or down, I'm on the right track and plan to stay with it!

About that 5K...

So I talked with Dave about running a 5K with me in September and he said, "No." Hmm. No? I followed him down the hall asking why not. His answer was a simple, "We are booked every weekend from today all the way through September. I'll be happy to do one with you the first week in October. You find one and we'll go." I stood there with a pretty silly look on my face thinking, I guess I should have looked at the calendar and planned this goal. As I write this today, it seems pretty funny. I'll just keep doing what I'm doing, look for a run to participate in that first weekend in October and call that my new goal! Oh, but let me take a look at the calendar just to be sure. Smiling!

I Want To Run A Marathon

I really do. I don't know that I'm committed enough to honestly train to meet that goal, but I do think it's a step in the right direction to even feel an inkling to want to do it. I've been running on the treadmill at the gym and as you know, have started feeling those lovely endorphins. Today, my goal to to run a 5K, which I feel I'm very close to being able to do. Dave can do it now and I bet we could realistically run one together in September. I'll talk to him about it and let you know what he says. Either way, I'm gonna run a fun-run next month!

Welcome Back Endorphins!

I just got back from the gym, what a great workout! I did 3 1/3 miles, running more than 2 of them all the way through. I actually ran for 27 of my 40 minutes and for the first time in a very long while, I felt the calm rhythm of those lovely endorphins. It's that feeling that you are in a zone, your breath is easy, your lungs are big enough, and your stride is smooth. It's in this zone that I can completely see myself running forever. It's a day like today that makes me think I can get back to my really fit self and makes me look forward to my next workout!

I Have A New Target!

Dave and I have been working on diet and exercise and Dave has been far more diligent than I have. Last night we lay in bed talking and I recommitted to my plan. I'm looking forward to the trade show in Las Vegas in September as my goal to feel good in my clothes. I'm planning to work out six days, resume my protein shake program, and do a measured meal for dinner.

I don't know why it seems easier when you have an event or date to strive for, but I'll take what I can get. I started yesterday by doing just over 3 miles walk/run, upper body strength training, and ab work. Today will be more of the same. Here I go, again! Smiling!

Hi-Ho, Hi-Ho, It's Off To The Gym I Go!

The struggle continues to get the exercise I need. I've been to the gym twice this week and plan to go today. On Wednesday I ran on the treadmill and it felt so good! I have to be careful with my back, but in fact, I felt so good, it made me want to go back. My diet is great and my less pressure attitude is helping. Dave has been great, too! He's been working out and encouraging me, not pressuring me. It's a journey and I'm working on making it part of my life, not my liefs focus. It's Friday! I love Fridays. I'm off and running to the gym so I can enjoy this Friday evening with my boys! Happy weekend!

Life Keeps Getting In The Way

That's not necessarily a true statement if you make your exercise time a priority. I'm taking responsibility when I say, I've been up to my eyeballs in projects. It's so difficult for me to take an hour and do a tape or go to the gym when ALL I can think about while I'm exercising is the stuff that's still waiting for me to do. I know all the common sense answers to this insanity in that, if I'm not healthy, none of the other stuff matters. Or that I need to make time for myself so I'm more effective for the people who need me. I know, I get it.

The bottom line is that the projects never go away, one may get finished but two more probably started while that one was in progress. Health and fitness are essential to the success of all aspects of our lives no matter how we look at it. I started out to write this entry and make just one more excuse for my lack of motivation. I can't do it. I don't have an excuse, an answer, or a direction. All I can do is put myself on my calendar, work to overcome my complete disinterest in exercise for the moment and keep up with the healthy food choices. And that's all I have to say about that!

We're Home!

And so happy to be here. I'm off to a great start by hitting the gym first thing this morning. We took lots of pictures and though I don't like my size in the images, I love my zest for life. I love that I'm healthy, and happy, and on vacation with people who love me no matter what size I am. Dave even got a pretty good picture of me in the hot tub. Go figure, wearing less looks better! Laughing!

Balance. Keep on keeping on. Make good food choices. Keep the house free from crap food. If you're gonna deviate from the low cal food, make it worthwhile. And know that this this is a journey that has no destination. Every day is a new opportunity to succeed! Yes!

Vacation And Exercise...Do They Really Go Together?

They might if your vacation is rock climbing or backpacking through rough terrain! I have to chuckle because, for all our best intentions, we got only a single day of exercise in during this full week of vacation! I might be wrong, Dave may have gone running twice, but as I write this, he's laughing saying, "Nope, just once."

We brought our workout clothes, I even remembered my DVD, but we have been busy going places, wine tasting, swimming (not the heavy-duty exercise kind), and just enjoying each other. Here's where, yet again, balance comes into play. We are on vacation so the plan is to pick back up where we left off when we get back to our everyday routine at home.

With all that said, I'm not weighing in until I'm a week or two into my normal routine. How do you handle exercise while on a week long vacation?

"Eat This Not That"

While I've been on the road, I've been referring to my new healthy eating bible: Eat This, Not That. This book gives me the skinny on what my healthier options are while I'm not in a position to prepare all my own meals.

Yesterday I ate at Burger King. Per the books advice, I ate a Whopper Jr. that has a mere 340 calories as it's made. I omitted the mayonnaise and cut the calories down to 270! Very cool! I had a few fries and an unsweetened iced tea.

Check out the site and buy the book. It really is a good reference to keep in your car. When you find yourself looking at a restaurant's menu, you'll be better equipped to make a healthier choice. Even if you don't want what's recommended, you can steer clear of the choice that's a full day of calories in one dish. Learn more about this paperback gem at: http://www.eatthisnotthatbook.com/uof/eatthisnotthatbook/

I'm A Little Behind

This title makes me laugh! I wish I were a little behind, because I feel like I have a big one! Laughing! I crack myself up! Okay, I've been on the road since June 18th, so I'm feeling the pressure to keep up.

the good news is that with all this travel, I've not gained an ounce. I've not been keeping up with my exercise, but I've been active. That counts!

I also want to say thank you to Penny and Tania for chiming in even though I haven't been as diligent in my comments back. I'm having some difficulty working in the blog from my mobile device. I love that you're here with me and want you to know I appreciate you two!

This Is SO true!

Don't shop when you're hungry! I can attest to the danger in this practice. I've been in the grocery store and bought five different things to eat on the way home. Crazy! I didn't necessarily eat them on the way home, but they weren't the kinds of things I wanted to eat when I got home either!

Now I make it a hard and fast rule that I eat before I go into the grocery store. If for some reason I'm really hungry, I buy an apple. I can say I've stuck with this, diligently. Do you find that you buy dangerous foods when you go to the store hungry?

Here's A Sour Tip

I read somewhere that if you feel like you're about to really pig out, quickly suck on something sour: a pickle or a lemon. It said if you suck it for a while, it may make your sweet craving go away. I tried it with the pickle and that just made me want to eat a tuna fish sandwich with potato chips! I like a little crunch with my sandwiches! Laughing. Maybe it will work for you!

The Dreaded Plateau!

Yes, I'm stuck! I'm plateaued but I'm trying not to panic. I don't really mean panic, but slack off because I'm discouraged. I've read that it's my body getting used to the fewer calories and more exercise, but that just seems counter intuitive. Shouldn't the weight be coming off in light of the lower calories and more exercise?

So, I'm drinking more water and staying on the program. I'm even dropping my calories a little bit every other day to try to push this over the edge. This is gonna be tough because we're going camping this weekend. It's a big trip, lots of friends, and of course, great food! I'm not going to go overboard and I'm going to take advantage of the long walk to the bathroom. I'll let you know how it all pans out sometime next week! Have a wonderful weekend!

Pictures To Motivate You!

Do you use pictures of your skinny self to motivate you to stay on track. I do. I've known people who use their fat pictures, but that doesn't motivate me. As a matter of fact, it makes me see myself in a way that I don't want to be.

I've always been a "brighter side" kind of girl. I want to see things at their optimum, now and in the future. Even if that means I have to use a picture from the past.

Can TV Make You Fat?

Studies show that people who watch a lot of television tend to be overweight. The obvious reason is that they are sitting on their rear and not moving. The other reason is the subliminal messages we get when we sit through the commercials and see all the delectable fast food and sweet treats. I've had commercials trigger a craving for me. Sometimes I can dismiss it, but other times, it will stay with me until satisfied. The study found that overweight people admitted that television encouraged them to sit still and to snack. Sounds like a recipe for disaster!

What's Your Vice?

You all know by now that my vice is food, specifically sweets. My hubby finds himself drawn to a good whiskey when he's feeling life's pressures. Whatever it is, I think half the battle is recognizing that you have a vice.

Yesterday was incredibly stressful. I wanted to fall back and binge but I didn't. fortunately, the scale was kind at the start of my day and that single pound down was enough to motivate me to stay on track. Dave came home and had his whiskey. No judgement, that's his thing and he's okay with it. I'm pretty proud that I kept my wits about me, and though I cried (it's the best release when things build up), I stayed on task and handled all I had any control over. The rest will just be what it will be.

What's your vice? How do you cope when it seems the world is resting on your shoulders alone? I love that you guys share with me and I find comfort and safety in this space. I hope you do, too! With love!