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Teri Is My Name ~ Habits Are My Game


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I'm finally starting a battle log. My plan is to record my workouts, log my food and track my habits.

 

Here's my back-story:

  • October 2004 I weighed 190 pounds - I'm 5'2" tall
  • October 2004-Fall 2014 I belonged to TOPS (Take Off Pounds Sensibly)
  • October 2004-August 2010- during this time I lost down to 155 pounds by eating using the divided plate method and exercising (lifting weights with dumbbells and doing cardio consisting of biking, running and swimming)
  • August 2009 I started working on my masters degree (while starting a new job) and over the next two years I was kind of hit and miss with the healthy eating/exercising. Between August 2010-May 2011 I gained back about 20 pounds of the 35 I lost.
  • From May 2011-June 2012 I was a couch potato. I was so mentally exhausted from the last two years of my master's program that I did absolutely nothing, but sit around for a whole year.
  • June 2012 I finally started exercising consistently again. I fell in love doing work outs. I've always enjoyed working out and I finally felt like I was "back to my normal self."
  • 2012 I did a lot of biking, especially in the summer. During the summer I rode for an hour or more almost every day.
  • During the 2012-13 school year I discovered the Paleo/Primal diet and I started following it.
  • During 2013 I did two different hard core 21 day sugar detoxes and during this time I began falling into Orthorexia. I was suddenly a person who restricted a lot of foods because they weren't "good for me." The problem with this is, it led me to binging when I did allow myself to eat "those unhealthy foods."
  • 2013 I did a lot of running. I've never really liked running, but I found my groove and ran 4-5 times a week. I run slow, but I run!
  • October 2013 I joined Nerd Fitness Academy. I did some of the lessons and did the dumbbell workouts. I also did the workouts for the 6 week Get Fit Quick workout. That was brutal, but I finished it and got stronger through the process.
  • By December 2013 I was down to 150 pounds, but was still 10 pounds shy of my TOPS goal weight. I was not happy with my life. I was restricting foods, exercising quite a bit, yet I still couldn't get to that elusive goal weight.
  • Sometime right after the beginning of 2014 I found a group called Eating The Food. The premise of the group is that there is no reason to restrict foods unless you have a medical reason for doing so. They claim that restricting brings on binging, which resonated with me. They also talked about people needing to have a "healthy relationship with food." I knew that was something I did not have. I read through a lot of the information in this group and trusting in their process I stopped restricting foods. What I wanted most was to have a healthy relationship with food. I wanted to live my days without constantly thinking about what I was eating. I wanted to go out to eat and enjoy myself. I wanted to have conversations that didn't revolve around food.
  • Early 2014, I started "eating the foods." That means I allowed myself to eat all the foods I'd restricted for since 2004 and especially since 2013 when I started eating Paleo/Primal. Of course I didn't "eat the foods" in reasonable amounts, I ate too much and I gained weight. From the information I read in the group "Eating the Food" I expected that too happen. It took months of "eating the food" before I finally got to the point that I could "eat the food" and not eat too much of it.
  • 2014 I put on 30 pounds. I finally stopped gaining and started maintaining my weight.
  • 2014 I focused on strength training workouts using dumbbells. I started using Sean Flannagan's Fit Body Blueprint (I love his workouts).
  • 2014 I DEVELOPED A HEALTHY RELATIONSHIP WITH FOOD! This is probably my proudest moment. I no longer obsess about food and that is so freeing. This is my view of food: There are no good foods or bad foods. There are foods that are more nutrient dense than other foods and I should focus on eating more of those kinds of foods than those that are less nutrient dense foods, but if I eat something like cake, cookies or chips, it is not going to kill me nor is it going to make me gain weight UNLESS my overall calorie count is above the number of calories that I burn throughout the day.
  • 2014: I realized that I don't care what number I weigh, I just want to look like I did during the summer 2013 when I could wear my size 12/medium clothes. I have quit weighing myself on a regular basis.
  • 2014-15 school year: I struggled with getting up in the moring to workout. I turned 51 and I am in perimenopause and I think that is affecting my body in ways that I am not used to. I had trouble making the necessary adjustments, like getting to bed earlier so that I could actually get up early to workout. I didn't completely quit working out, but I do 2-3 workouts per week vs. the 4-6 I used to do.
  • 2015: I have been focusing on habits. The first habit I worked on was eating more vegetables. I have been doing this long enough that it is now a normal thought for me to think, "How can I get some vegetable servings in my diet today?" It is also normal for me to buy certain veggies when I grocery shop.
  • Today: I am finally ready to tackle losing some fat so that one day I will be able to fit back into those clothes that I have packed away from summer 2013. I will do this by developing some new habits. I will only focus on one or two habits at a time and I will not move on to a new habit until I conquer the current one.

Class/Profession: Hobbit/Ranger - Level 4

Current Attributes: STR: 2, DEX: 3.5, STA: 8.5, CON: 8.5, WIS: 11.5, CHA: 4

Habits I'm Working On: #1, #2

Previous Challenges: #1, #2, #3.1(fail), #3.2

Quote: "If we did all the things we are capable of doing, we would literally astound ourselves." Thomas A. Edison

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Habit Change #0: Eat Three Servings of Veggies Most Days - completed August 2015

Habit Change #1: Eat Three Meals A Day (start date Sept. 8, 2015)

Habit Change #2: Let Yourself Feel Hunger for 30 minutes to 1 hour before eating

Habit Change #3: Eat Until You Are Just Satisfied (start date Sept. 8, 2015)

 

I will record the habit number by the date if I am successful with it. At the end of two weeks I will evaluate if I can add another habit.

 

Sept 8 - #1 yes, #2 yes, #3 yes

Sept 9 - #1 yes, #2 yes, #3 yes

Sept 10 - #1 no, #2, yes, #3 yes

Sept 11

Sept 12

Sept 13

Sept 14

Sept 15

Sept 16

Sept 17

Sept 18

Sept 19

Sept 20

Class/Profession: Hobbit/Ranger - Level 4

Current Attributes: STR: 2, DEX: 3.5, STA: 8.5, CON: 8.5, WIS: 11.5, CHA: 4

Habits I'm Working On: #1, #2

Previous Challenges: #1, #2, #3.1(fail), #3.2

Quote: "If we did all the things we are capable of doing, we would literally astound ourselves." Thomas A. Edison

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Tuesday, Sept. 8, 2015

 

I stayed up too late last night and didn't get up at 5:00am to workout. I REALLY need to work on getting more sleep as one of my habits. However, I know not to try to accomplish to much at one time so for now I'm sticking with the two eating habits. I did a short workout when I got home from work and I met both of my eating habit goals so it was a good day.

 

Workout:

Fit Body Blueprint Phase 2 WO A Week 4

Took it easy today and only did one set of each exercise due to lack of time.

A1: Reverse Lunges 20# 1x10
A2: Alternating Neutral Grip Dumbbell Bench Press 30# 1x10

B1: Dumbbell Front Squats 20# 1x10
B2: Dumbbell Rows 20# 1x12

C1: 1 Arm Single Leg Romanian Dead Lift 20# 1x10
C2: Dumbbell Pullover 20# 1x15

D1: Palloff Presses Black Band 1x20
D2: Glute Bridge March 1x30 (15 each side)

 

Diet:

Breakfast/6:30am: chocolate protein drink, watermelon

Snack/11:15am: 1/3 c. nuts, dried fruit mix

Lunch/1:30pm: roasted chicken thigh and leg, raw veggies, 1 pecan delight

Supper/6:30pm: rice with cabbage and onions. stir fry veggies and shrimp with sweet and sour sauce

Stampclub snack/8:00pm - I took two bites of a oatmeal peanut butter chocolate bar. It was delicious, but I had the two bites to taste it but didn't eat a whole bar.

 

Class/Profession: Hobbit/Ranger - Level 4

Current Attributes: STR: 2, DEX: 3.5, STA: 8.5, CON: 8.5, WIS: 11.5, CHA: 4

Habits I'm Working On: #1, #2

Previous Challenges: #1, #2, #3.1(fail), #3.2

Quote: "If we did all the things we are capable of doing, we would literally astound ourselves." Thomas A. Edison

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Tuesday, Sept. 9, 2015

 

I didn't get up and workout in the morning. I slept until 6:00am to try and catch up on my sleep. Wednesdays are a super busy day for me so I never like to be really tired on a Wednesday. My plan was to go out for a run when I got home from work and I accomplished that.

 

In regards to working on my eating goals, I'm having to tweak my meals so that I have one snack that doesn't fill me up, but keeps me from getting too hungry before I can actually eat lunch. Normally, I don't snack. Three meals a day work great for me. However this semester my schedule requires that I squeeze a snack in somewhere. These are what my days look like:

 

Every weekday I eat breakfast around 6:30 to 6:45am

Every weekday I get to work around 7:15-7:30am

Monday, Wednesday, Friday: I teach from 9:10-10:10 and 11:30-12:30

Wednesday: I leave class at 12:30 and drive 45 minutes then teach from 1:30-4:30pm

Tuesday, Thursday: I teach from 9:40-11:10 and 11:30-1:00

Everyday when I am not in class I am preparing lessons, grading, working with students, or going to meetings ~ I have very little down time and I rarely take a lunch break. Most days I eat lunch at my desk. Sometimes during that time I'll check facebook, but I try to read one of my teaching magazines or the book we are reading for our book club. I'm never really caught up with all of my work, but I manage to stay one step ahead of where I need to be :-)

 

So, regarding my eating; it works best with my schedule to eat AFTER both of my classes are done for the day. On Wednesday that means I eat in my vehicle while traveling to my next teaching assignment. The thing about waiting until after my last class is that means I'm waiting for 6 to 6 1/2 hours after breakfast to eat. I've done it a few days and not only do I get hungry, but I get to the point that I don't feel well. I feel kind of dizzy and get a headache. So what I've decided to do is to eat a snack at 11:15 before heading to my 11:30 class. I'm trying to eat just enough to take the edge off of my hunger and keep me from getting the headache. My snack is 1/3 c. of nuts/dried fruit. So far it seems to be working. The days I've eaten this snack I haven't been starving and I've felt normal until I was able to eat lunch.

 

Workout

Run/Walk - 2 miles

For the first mile I ran 3 blocks and walked one. For the second mile I ran 2 blocks and walked one. It wasn't horrible, but I can't wait until I get back into running shape.

 

Food:

Breakfast: Chocolate protein shake, green beans with bacon, watermelon

Snack: 1/3 c. nuts/dried fruit

Lunch: raw veggies, turkey wrap with smoked cheddar/swiss

Supper: homemade fried rice w/ onions and cabbage, green beans w/ bacon, tuna w/ may

Class/Profession: Hobbit/Ranger - Level 4

Current Attributes: STR: 2, DEX: 3.5, STA: 8.5, CON: 8.5, WIS: 11.5, CHA: 4

Habits I'm Working On: #1, #2

Previous Challenges: #1, #2, #3.1(fail), #3.2

Quote: "If we did all the things we are capable of doing, we would literally astound ourselves." Thomas A. Edison

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Thursday, Sept. 10, 2015

 

Perimenopause sucks. I've gone 3 months with no mentstrual cycle, then for the last three weeks I've been spotting. The last two weeks I had REALLY tender breasts. Last night I finally began a full blown period and then today...I went to my 9:40 class and about one hour into the class I gushed. I knew my tampon and panty liner were not enough for the huge gush that occured and I could feel the wetness in the crotch of my pants. I let out class a bit early, walked with my bag in front of me, made it to the bathroom and cleaned myself up as best I could. Then I went to my 11:30 class, got the students started on a computer assignment and told them I had an emergency at home that I had to attend to. They were all so concerned...if they only knew! Uhg!!! Well at least the way things have been going I shouldn't have to deal with it for a few more months.

 

So I was kind of off my regular schedule since I stayed home for an hour and ate lunch when I "attended to my emergency." During the afternoon I was getting tired of just sitting there grading papers so I ate my snack mix then. I didn't really need it for hunger, it was more of an emotional eating thing. On the way home from work I decided I wanted buttered popcorn for supper. I decided that wasn't the best option because I would eat more than I should. I decided a bowl of ice cream with some oreo on it would be better than a huge bowl of popcorn because I wouldn't overeat if I had the ice cream. I know it wasn't the best choice but of the two choices I was going to choose from it was the better choice.

 

Workout:

None - didn't want to deal with more messy pants!

 

Food:

Breakfast: Green beans w/ bacon, watermelon, chocolate protein shake

Lunch: 1 chicken thigh, watermelon

Snack: 2/3 c. nuts/dried fruit

Supper: Ice cream with oreos

Class/Profession: Hobbit/Ranger - Level 4

Current Attributes: STR: 2, DEX: 3.5, STA: 8.5, CON: 8.5, WIS: 11.5, CHA: 4

Habits I'm Working On: #1, #2

Previous Challenges: #1, #2, #3.1(fail), #3.2

Quote: "If we did all the things we are capable of doing, we would literally astound ourselves." Thomas A. Edison

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