New Starts

bird on a branchI’ve been a little trepidatious about starting Stage 2 of my New Rules of Lifting for Women plan. There are two things making me nervous: 1) I’m not familiar with some of the exercises and 2) I’m not sure how long the routine is going to take, so I am not sure how to plan my morning. So, I did a “practice run”! I chose the lightest weights possible (an empty bar, for example,) and just ran through the motions. I did the full sets so I could see how long it took. I gave myself a half hour and I ran out of time. I’m sure I will be faster once I have done it a time or two, but that is all good to know. I’m always such a Nervous Nelly, but it is better that than not being able to lift because I pulled a muscle doing something stupid!

My doctor’s appointment is a week away. I’m hanging in there, but I am really looking forward to getting this process going. I am just so sensitive to everything. Someone asked me a question the other day – a perfectly innocent question with no negative connotations meant – but it spurred a long crying jag. I’m so tired of feeling this way.

….AGH! While in the middle of typing this, my doctor’s office called. They wanted to reschedule my appointment out to July 15th! Apparently my doctor is going to be gone next week. (I’ve decide to believe that she has an emergency trip to some disaster stricken location to provide aid to people in desperate need, because if she is rescheduling for a vacation I’ll scream. Doctors should know their schedules in advance.) I pretty much lost it on the phone with the receptionist, who fortunately, understood. She talked to the doc and managed to squeeze me in the following Monday at 7:45AM. She apologized for it being early – heck, I don’t care if it was 3:00AM if it meant I could start getting some help.

Okay, time for some chamomile tea…

Over the last week I have been doing an online health coaching dealie-do that my insurance company offers. It’s surprisingly useful, but some of the suggestions about eating habits and exercise make me grin. Things like “Try just going around the block once a day,” make me I giggle. I know it is really helpful for many people, but it is definitely a suggestion from a computer. C’mon website dealie-do – don’t you remember 5 screens ago when I filled in that I walk an hour a day 7 days a week? …and this is why computers will never replace human therapists.

 

 

 

 

Advertisements

You Are Not Alone

SunriseIt’s interesting what happens when you talk about your problems. It doesn’t take long before you find out you aren’t alone. I talked to a friend about my anxiety and setting up an appointment with my physician to get some help, and wouldn’t you know – they are going through almost the exact same thing. The reasons are different, but the feelings are very similar. The same thing happened when I went through a rough patch following my divorce a few years back. I made the decision to be open about how I was struggling with the whole thing – financially and emotionally. I was amazed at the outpouring of support and the number of people who came to talk to me privately and to say, “I’m going through something similar…”

Truthfully, I already feel a tinsie bit better. Just making the appointment helped. Talking to my friend also really helped. Plus Julian and I took a vacation day recently and actually relaxed. (So often I use my vacation time for things other than vacationing.) We spent time in our state’s beautiful parks, we grilled food, we looked at the water, we even took naps. It was perfect. And I did something else that makes me happy:

I signed up for a boxing class!

I’ve been wanting to learn how to box for awhile. I have some of the equipment and a lovely heavy bag, but I’ve wanted some actual training. I found out recently that a local fitness center has a boxing classes and heard two glowing reviews about the place, (one from one of my friends who does not mince words when she doesn’t like something!) The Center had a Groupon for 50% off drop-in classes recently so I can check it out with a minimum of risk. You have to take their basic boxing training class before you can go to the regular classes, so I signed up for one on the 15th!

I also have a friend who is teaching some hooping classes. I would love to figure out how to get to those as well. I just need to figure out if I can make the times work.

I’m hoping some of the changes I am choosing to make will help. I feel like part of my life is in a rut and I don’t know how to get out. Actually, take that back – I know exactly how to get out, I just don’t have the energy, motivation or confidence I need right now. Hopefully, however, I am on the right track of getting it all back.

 

 

Stage One Goal Completed – Weights and Lifting

My personal "gym".

My personal “gym”, also known as “The Library”

I’ve been working through The New Rules of Lifting for Women (NRLW) for awhile now. I am proud to say that I have completed Stage 1 and hit some personal records!

NRLW has 8 stages that you work through. Each Stage has different workouts. Stage 1 has two, cleverly named A and B. Each workout is a series of exercises with specified number of sets and reps. I had been working on Stage 1 last fall, but didn’t complete. I was almost at the end, but moving my weight bench and workout equipment for the holidays threw everything off. This spring I started again, right back at the beginning. I did take a couple of weeks off for work related travel, but otherwise I kept at it. Now I move on to Stage 2, which is much shorter. The whole plan is roughly supposed to take six months.

Today, I did a personal best – I dead lifted 85 pounds for 3 sets of 8. In other words, I lifted the barbell 24 times! Yay! Compared to actual weightlifters, this is tiny potatoes (even smaller than plain old “small potatoes”), but for me it is huge! My goal is eventually to lift my own weight. I’m already well over half, I know I can do it!

I’m a little nervous about the next stage – I had this one completely figured out and knew exactly how to do it. I don’t know how long Stage 2 will take in the morning or even how to do the exercises. I’ll figure them out though – that’s what the book is for, after all. I did notice that Stage 2 called for some cardio interval training, which is great. I’ve been wanting to get back to running too, and this might be just the motivation I need!

 

 

Asking for Help

Iblue stars really liked this article on GoKaleo about weight loss and self compassion: Self-compassion: an Excuse to be Fat? No. It fits in with some things I’ve been thinking about myself. I’ve mentioned a few times over the past couple of months that I’ve been under some stress. After a gentle nudge from my boyfriend, I think it is time to do something about it. I set up an appointment with my doctor. I am hoping to get a referral to a therapist so I can work some of this stuff out.

I’m a pretty introspective gal. I’m not afraid of the long look inward, but sometimes it is good to have a guide. I was in therapy once before and it was incredibly helpful. I am good at asking myself tough questions, but the beauty of a great therapist is that they ask the questions you never think to ask. They challenge your beliefs, sometimes in ways that seem so obvious (in retrospect) that it is annoying, but usually really helpful.

I’m feeling a bit stuck in my life, like certain parts are in a rut. I know what I have to do to change those parts… and yet I don’t do them. Something is holding me back. I feel weighted down, and this weight is keeping me from moving forward. (Or moving forward at a glacial pace.) It’s causing anxiety and frustration.

I’ve been trying to get back to my healthy eating and exercising, and that does really help. As I type this, I am munching on a simple salad made from organic lettuce and greens plucked straight from my garden. I spritzed on some lemon juice and it takes like summer. These simple pleasures feed my heart, belly and soul. Lifting weights (hit a new personal record last week!) gives me added confidence and assurance. I’m not running off the rails, I just need a hand with my map.

I’ll let you know how it goes.

Does Meat Change Your Mood?

I had a strange thing happen to me.stormy clouds by Kristine Paulus

I’ve been feeling deeply stressed. It’s gotten so bad that this morning when I was out walking the dog, there were tears in my eyes. It was a beautiful, gorgeous day and I was out doing something I love. I should have been happy.

Adding to my unhappiness (although certainly not the cause of it) is my weight. I was comfortable with my weight all through the end of last year and up into the New Year. I sailed through Christmas feeling great about where I was. However, at some point after January, things started slipping. I’m working on it. I’ve mentioned that I am getting back to exercising and lifting weights and so forth. I’m not talking about a lot of weight, roughly 7 pounds from where I was, so I decided mid-May to give myself a little challenge: Get back to where I was by the end of June. Seven pounds in 6 weeks seemed doable. Here we are, two weeks into my challenge… and I now I have 10 pounds to lose.

That’s right, I went up 3. It’s not the end of the world, but it is discouraging. I’ve been tweaking my diet, trying to find my groove again. One of the things I’ve been doing is trying to eat for the occasion. The idea is simple – I usually know what my day is going to be like, so I should eat for that. Just like you pick out the right clothes for the right activity, I wanted to try eating for the day. If I was lifting weights, up the protein. If I was going to sit on my butt at work all day and then sit some more at night when I went to the theatre, then eat lighter. Going out with friends? Eat really healthy during the day so I could blow off a little steam at night without terrible consequences. It seemed perfect.

It was terrible.

I don’t know why I doesn’t work for me, but it doesn’t. It seems so logical! But my body hates it. In fact, I didn’t realize quite how much it was backfiring until today.

One of the things I have cut down is my amount of protein. I haven’t cut it out completely, but I’ve been eating less unless I know I am going to work out. On a rest days I’ve been concentrating on counting calories instead. So, I get home from the dog walk, tears in eyes, feeling like I just want to go back to bed. It’s a workday though, so that isn’t an option. I go to make a light breakfast when it suddenly hits me – I want a protein shake. I’m craving it. I make one, no big deal. Along with it I have some meat and some mushrooms.

And almost instantly I feel better.

Twenty minutes after my high protein breakfast I had a wave of energy. I felt wonderful. It wasn’t a slight “lifting of the mood” it was a tsunami of “Let’s DO this!” It was great! And it lasted, I felt better all day. I’m still stressed, but I’m not feeling that upset about it.

A coworker suggested that there are vitamins in the shake that might have helped with mood. I’m also hormonal, so I thought the iron might be helping. Then I did something I’ve been meaning to do for a few weeks. I hopped onto My Fitness Pal and looked up my food logs for last November.

Last November I was as slim as I have ever been, I was feeling good, and I wasn’t exercising all that much. (It had gotten cold and I wasn’t doing any outdoor cardio at all.) I have mixed feelings when people say “You know how to lose weight, just go back and do what you were doing,” because I feel that just because something worked when I was 170, doesn’t mean it will work at 140, however, I can’t argue the logic. It’s pain to look at past food logs on your phone (which is usually how I use My Fitness Pal,) but I finally sat down on desktop computer and looked it up.

In November, I was eating high protein breakfasts every. single. day. I had a lighter lunches and a very simple dinners. The goal was to eat a gram of protein for each pound of my weight, and to eat over half of those grams in breakfast. This is what my body loves – and this is the exact opposite of what I have been doing.

I am not saying this would work well for everyone. I think different people have different metabolisms and react to different foods in diverse ways. My body seems to react well to this – not just on the physical side, but on the mental side as well. Fair enough, I am smart enough to take the hint. I’ll take all the help I can get. Guess I’ll be thawing out steaks for breakfast again!

Photo credit: Kristine Paulus via flickr