Plodding Along, Changing Habits On the Way

My Weight Doesnt Get to DecideThey say “Slow and steady wins the race,” and that seems to be my motto for now. A few weeks ago, I posted about walking every day, since I was struggling with my PITA injury. (PITA = Pain in the Ass, aka “piriformis syndrome,” an issue with a muscle in the rear end that when it acts up, causes severe muscle cramping and pain.)

So far, so good. By using my FitBit, I’ve managed to increase my average daily steps from 3,000 to 4,500 to 8,000 to 10,000. I feel stronger and have managed to honor this commitment about 90% of the time. (Awesome, right?)

Coupled with drinking more water, paying more attention to what I eat, ingesting less sugar/more protein, and going to three regular physical therapy appointments every week, in hopes of resolving my PITA, I’m on a strong and steady path. Not only am I changing some bad habits that impact me physically, I’m also – slowly and surely – evolving my mindset. I’ve not stood in front of the mirror and criticized myself harshly for being “fat” in at least a few weeks. My self-flagellation has been reduced to a minimum, quite an accomplishment, considering that it was previously a daily habit.

In the morning before work, I get dressed, I take a quick peek in the mirror and I move on. I look “good enough.” Not perfect, though who is? I look good enough for who I am: a 50 year old, somewhat overweight woman who struggles with an extra 40 pounds, who is working on getting physically healthier. My weight doesn’t determine my value and it doesn’t get to decide how happy I get to be. I am on a path and if I stay on it, I KNOW good things will come.

And to reinforce this approach, I saw a story on Good Morning America that really resonated with me. Tory Johnson, the contributor who does the “Deals and Steals” segment, has written a book, entitled “The Shift.” On GMA, she shared how she lost 60 pounds in the last year and a half with a consistent approach that had her losing less than a pound a week. Tory mentioned that, in the past, she’d give up when it didn’t happen fast enough, and that it wasn’t until she kept at it, persistently, that the weight came off. You can see the GMA story here: Tory Johnson Makes “The Shift” 

Thank you, Tory, I think I may just be on the right track.

What about you? What small changes are you making that will contribute to your health over time? 

Walking is the New P90

LJVSince December, I’ve been suffering from piriformis syndrome, a condition that can be roughly described as an ongoing pain in the ass. Basically, the piriformis is a muscle that runs across your rear end, from the outer hip. It’s hard to believe that this little muscle can send you to the ER in an ambulance, though that’s exactly how it started for me in December. After x-rays and an MRI to rule out other causes, I was diagnosed with an unruly butt muscle.

Since then, my piriformis has decided that it likes to cramp continually, one side or the other, causing me continual early morning pain. It’s not fun, though with muscle relaxants and pain killers, I’m able to get it under control most days. Then, fortunately, as the day goes on, it warms up and feels better.

It’s put a huge damper on my exercise program, as every time I feel like I’m back to something resembling normal and can get back to P90 or even yoga, it flares up again. This past week, I’ve decided to go back to basics and just walk for 30 minutes every day. It’s something I can do consistently, it doesn’t seem to cause a flare up and it’s a great way to clear my mind every morning.

It helps that I have my FitBit, too, as I can gauge my activity by steps and stairs. It also helps me realize how few calories a woman my age and weight burns when we’re not active. Yikes!

Sometimes, going back to basics is the best way to get back on track.

What about you? What exercise helps you maintain a consistent level of activity? 

 

Trying the FitBit

fitbitFor my birthday – yes, it was the big 5-0 – I asked my husband for a FitBit One. It’s a tiny little electronic device that helps you track your movement, including the number of steps you take throughout the course of your day and how you sleep. It comes with an account on the FitBit website and it synchs wirelessly through your computer or iPhone.

I clip mine onto my bra strap or put it in a pants pocket, depending on what I’m wearing. After using it for the last four days, I’m actually having fun tracking my food, my activity, my blood pressure and heart rate, and my sleep habits. (Surprise! I’ve never found tracking anything to be fun.)

These first few days, I’ve simply been tracking my normal eating and fitness habits. I’ll use it as a starting point for improvement over the next 90 days to see how it works.

I’m really pleased that my husband got one, too, and seems to be even more interested in using it than I am. We’re enjoying comparing our numbers and trying to figure out how the FitBit knows when we’ve gone up stairs. (Yes, I’ve tried to imitate walking up and down, which looks really goofy, though I can’t fool it.)

I’ll keep you posted on how the FitBit works, since this week, I will be using it to upgrade my activity and nutrition stats.

What about you? Have you ever used an electronic device to help improve your fitness efforts?

 

 

 

Busy is Not a Valid Excuse

protein-shakes_cThe last few weeks have gone by in a blur and I’ve been kind of ignoring my Dropping 40 blog. Busy is one of my excuses though it’s also one I’m changing. If I get distracted, I will bring my attention back, so here I am. Here’s what’s gone well since early March:

Meditation: My husband and I are doing Oprah and Deepak’s 21-Day Meditation Challenge and it’s been wonderful. It’s relaxing, focused on optimal health and has me feeling more calm and centered. If you’d like to try it, it’s free: 21-Day Meditation Challenge  Since I’ve been talking about creating a meditation practice for at least five years and not doing it, I’m ecstatic that it seems to be “sticking.”

Accountability: One of my Facebook friends posted a link to a weight loss group that recommended posting pictures of all of the food you eat every day on their wall for accountability. Whoa. That got me thinking. How am I not accountable for my food intake? What am I missing? Am I not acknowledging the unhealthy choices I make? After thinking about it for a bit, I asked a good friend if I could text her pictures of everything I ate. It’s only been a few days, though it’s been an eye opener. (Seriously? Try it. It’s crazy how it changes what you pick to nosh on.)

Exercise: I’ve not gotten completely back to P90 six days a week, though I’m doing it three to four times a week. It’s a tough program, even though I’m still doing the phase one and two videos. As I continue to heal from my nerve injury, I’ll ramp it up to six days, hopefully by April.

Protein Shakes: I’ve always loved a good smoothy and they say that protein is key to weight loss. To get things moving a bit faster, at the grocery store this weekend, I bought some protein powder and frozen fruit. I’ll be replacing meals, here and there, with protein shakes to reduce my overall calorie intake. Today’s lunch was a shake made with blueberries, Greek yogurt and milk. Yum!

What about you? What are you doing to achieve your optimal health? What’s working? What’s not?