Posted in diet, Health, July 2017, Running, Weight Loss

Days 8 & 9: Making Progress

(To my readers: (Wow! It feels weird to say that!) I think from now on, I will continue to update this segment two days at a time, so as not to overwhelm with too many posts or be rather boring. 🙂 )

Day 8 was on Monday. I felt just ok about my run-not the best and not the worst. I’m totally scrapping the C25K plan for now and setting my own goals, instead. I feel like my own goals are slightly more realistic and manageable right now, and more than anything, I don’t want to become discouraged by not meeting goals.

I had a rest day on Tuesday. Sometimes I’m just not feelin’ it, I tell ya, and my hip was not feelin’ it on Tuesday. I don’t know what else to do about that-I’m taking fish oil and collagen supplements. I think the only thing that will help is seeing a chiropractor for an adjustment.

My body was feeling better tonight and ready to hit the gym, and I had a pretty successful run. I could really tell that progress is being made tonight. I ran at a faster pace at the beginning and then did intervals of fast running and walking for a total of twenty minutes plus a five minute warm up and cool down. I think my next run, I will try to focus on endurance, not speed, because I feel like that is my weaker weakness.

Onward and upward (and hopefully downward on the scale. 😉 )!

Posted in Body Positivity, diet, July 2017, Weight Loss

Will I Always be the Fat Kid?

All my life I’ve been the fat kid.

It didn’t help that I lived in France for a while where I towered above all of my classmates in elementary school. Nobody was shy about talking about my weight, not even the grown-ups. I remember one kid teasing me and asking me “How much do you way? 50 kilos???!?!” And I said “No….” (because I actually weighed more than that).

The doctor I went to in France wanted to put me on a diet. I was eleven. I remember him talking to me about the things I should and shouldn’t eat and all I could think was that I don’t make the meals in the house…I just eat whatever is set in front of me and whatever my family is eating.

In high school, I decided I’d had enough and started running every day and basically starving myself. I would skip breakfast, have an apple for lunch, have a small portion of whatever meal was prepared for dinner, and I avoided sweets. Towards the end of that school year, people started noticing changes in my body. But I wasn’t skinny enough to be called thin, even though I had lost a good amount of weight. So, still, I was the fat kid.

So I wonder…when/if I make it to my goal weight, will the doctors still classify me  as “obese” according to the BMI chart? Will people still call me “big-boned” or “curvy”? And most importantly, when I look in the mirror will I be able to see myself as I truly am? Or will I always be the fat kid?

Posted in Health, July 2017, Running, Weight Loss

Days 6 & 7; The Good, The Bad and The Ugly Cry

I didn’t write about my run yesterday because it was so bad and I was ashamed. I felt like a failure, poopy nugget, incapable of succeeding at anything and too discouraged to admit my shortcomings right then.

My run started out ok..I ran 8 minutes without stopping and then walked for about five, following the week 5 day 2. When I set out to run the second set of 8 min. I immediately felt burned out and couldn’t do it!

I had also been feeling pretty emotional all day, and there is just something about not being in a very good mindset that makes it so much harder to run. During the last 8 minutes of my walk/run, when I was struggling to find every last bit of energy in my body, I flashed back to when I was in high school and would go running almost every weekday with my dad.

We would agree on it the night before: “I’m going to the gym tomorrow, wanna come?” he’d ask. “Yeah! Just wake me up when it’s time to get ready”, I’d reply. And the next morning, he would come get me at 5:00 or so, I’d stagger into my workout clothes, and slowly wake up in the passenger seat on the way to the gym. We were sometimes the very first people there, walking in as soon as the doors opened and heading straight to “our” treadmills. And then we would run, side by side. We never really talked while we ran (we were too busy huffing and puffing) but it was nice to know we were there for each other.

And I missed that…so badly…and between that thought and all the negative thoughts about how poorly I was doing and how much I was failing, I began to sob on the treadmill. I mean, I was ugly crying. I left feeling sad and defeated.

Today, as I reflected on my run yesterday, I reminded myself that every day I go to the gym is something to be proud of. I didn’t know if I’d have time to go today, after working 8 hours, meeting a friend for coffee, having dinner when I got home, waiting for it to settle, etc…plus knowing I have an early morning tomorrow, as well.

I was really encouraged, though by my friend, who runs a lot and admitted to me her own mental blocks when it comes to running and shared a bit of her perspective with me. I felt so refreshed and motivated by our conversation, that I just had to go running tonight no matter what.

And I’m glad I did. I ran a mile without stopping! Granted, it was a really slow pace, but for me, it was an accomplishment. I pushed myself, having set a goal of running for ten minutes without stopping, I ended up running 12:30-something because I was so close to completing a mile that I couldn’t just stop at 10 minutes! So I’ve past my mental block-I know I can run a mile, at least without stopping, and am just gonna keep on working my way up to 1.25, 1.5, 1.75, 2…

Posted in diet, Health, July 2017, Ketogenic, Weight Loss

10 Keto FAQ’s

Are you thinking about trying out this whole Keto thing? Here is a list of  frequently asked questions about the Ketogenic Diet with some fairly simple answers to help you. I am not an expert in this area, per se, but I can share whatever knowledge and understanding I have. So here we go:

1.Where does the word “keto” come from? Keto is short for “ketogenic”, which refers to a state of ketosis that your body goes into when it is burning fat and using “ketones” as energy.

2. How does the ketogenic diet work? Normally, the body uses carbs (which are turned into glucose) as energy. The ketogenic diet forces the body into a state of ketosis by limiting the amount of carbs so the body can switch from burning glucose to burning fat (this is called being “fat-adapted”).

3. How long does it take to become fat-adapted? It depends on your body and how strict you are going to be with the amount of carbs you consume and if you’re hitting your macros every day.

4. What is the Keto Flu? The Keto Flu is a period of detox as your body is becoming fat-adapted. People often experience flu-like symptoms such as headaches and muscle aches during the first few weeks of the keto diet. Read this article to learn more about the Keto Flue and how you can prevent it.

5. What can I eat on a Ketogenic Diet? The ketogenic diet focused on eating healthy fats, a moderate amount of protein and extremely low carbs (under 20g). So you can eat basically any meat, green leafy veggies, cheese, eggs, and healthy oils and fats. Click here for a more complete list of low-carb foods.

6. Do I have to limit or count my calories on a keto diet? Yes and No. In the beginning, it’s helpful to log all of your food to see how many carbs you are consuming. Lots of foods have hidden carbs, so until you know which foods to avoid, it’s best to keep track. You don’t need to be too concerned with actual caloric intake, though. Obviously, you don’t want to have too many calories and you want to be eating enough calories, but most importantly, you want to make sure you are hitting your macros.

7. What are macros? There are three groups of macros (or macronutrients) of which every food is made and those are protein, carbs, and fat. On a Ketogenic diet, the standard macro proportions to aim for are 60-70% fat, 30-40% protein, and 5-10% carbs. You can easily track your macros by using apps such as My Fitness Pal.

8. How much weight will I lose on this diet? It depends on your body, how much weight you have to lose, how strict you are going to be and whether or not you exercise. A lot of people see a dramatic weight loss in the first month. Some don’t have any weight loss according to the scale, but lose inches. The important thing is to trust the process because it does work.

9. Do I need to buy any supplements? You do not need to buy any supplements to do the keto diet. The only supplements you might consider are vitamins such as magnesium, iron, potassium, etc… as a lot of people tend to have a deficiency in those. But really, if you are eating your leafy green veggies, you should not have a problem. And you definitely don’t need to buy any “ketones”, or “keto pee strips” or other “keto diet products”. You don’t need them, trust me. Save your money to buy more bacon and steak.

10. How do I start the keto diet? You just do. Bite the bullet. Limit your carbs to under 20g net carbs per day (by subtracting fiber from total carbs), drink plenty of water, add lots of salt to your food to avoid the keto flu symptoms, make sure you’re getting enough fat and enough calories (especially in the first couple of weeks) and KETO ON, my friends!

 

Posted in Essential Oils, Health, July 2017, Running, Weight Loss

Day 5: Essential Oils and Running

Day 5 of running is in the books!

I actually got up this morning and went to the gym right after my cup of coffee! Normally, on days that I don’t work until 12:00, it’s tempting for me to just lounge around the house and then all of a sudden, it’s time for me to go in to work and I never went to the gym. Not today! I was determined to go this morning so I wouldn’t have to come home and go late tonight.

Today was an easier day on the treadmill in preparation for tomorrow, when I’ll try to run for twenty minutes without stopping. So, nothing too exciting to report.

I did want to mention a few essential oils that I have been loving for running. The first one is deep relief. I use it pre and post-workout to help relieve pain in my muscles. A lot of times, I’m sore from the day before, still when I head out for my run, so this really helps relieve some of that and helps get my butt out the door. And then, obviously after a workout, it’s a nice little way to cool down those achy muscles. Essential Oils

Second (and I’ve been using this one like crazy, so it might as well be tied for first place) is R.C. , which stands for respiratory care. I apply this oil to my neck, my back, and right under my nose before I go to the gym, and I actually bring it with me and leave the bottle open on the treadmill so I can apply more as needed during my workout. I have sports-induced asthma and it is really hard for me to catch my breath, sometimes, so I am so thankful for this oil, which helps with that problem.

Finally, on days when I have literally no motivation to go to the gym and I feel exhausted from the day of work and need a little boost, I use En-R-Gee. I apply this oil to my wrists and sometimes my neck and take a little wiff of it to wake up my sense and clear the mental fog that’s holding me back.

Finally, and this is not an essential oil, but it’s still worth mentioning because it’s so helpful, is fish oil. This oil has so many great benefits for the body, but I find it really helps with my mobility. Running really takes a toll on my body and, specifically my joints, so I take two capsules of fish oil daily to keep me moving.

I’m so glad I have these natural supplements to help me along my running journey!

If you’re interested in learning more about essential oils, click here.

And if you would like to get your own starter kit, click here

 

 

 

Posted in Health, July 2017, Running, Weight Loss

Day 4: 8 minutes without stopping

So I took a little break from running on Friday and Saturday. My body definitely needed the rest and recovery!

I was back at it today and I was honestly a little bit bummed still from my last session on the treadmill. I was nervous today and thinking “what if I fail again?”, “will I ever get better?” and just generally negative thoughts. Did not want to go running and put it off for a bit.

I wanted to attempt Week 5 day 2 of the C25K program again since I failed at that last time. The directions say “Run for 3/4 of a mile or 8 min without stopping, walk 1/2 a mile or 5 minutes, run 3/4 of a mile or 8 minutes”.

I decided I should try to go for distance as opposed to time since I’m training for a 5K and am going to have to run 3.2 miles. My goal isn’t really to run it as fast as I can, just to run it without stopping to walk. So, I set out at a realllllllly slow pace, aiming to run 3/4 of a mile without stopping. And I did it! It took me longer than 8 minutes, which was expected at such a slow pace, but I felt triumphant anyways.

After I walked for 1/2 a mile, I went back to running, but this time I tried to run the 3/4 of a mile in the 8 minutes allotted time. I set out at a really fast pace for me and had to stop and walk. And then i went back to running at a fast pace and then stopped and walked. I continued this process until I had reached 3/4 of a mile and it took me just under 9 minutes.

The next day in the C25K program, you’re supposed to run 2 miles or 20 minutes without stopping! *gasp* I can’t even…. I’m definitely going to have to work up to that. So tomorrow, I’m just planning on running for as long as I can without stopping, probably at a slow pace, until I feel like dying and seeing how far I can go.

Wish me luck!

 

Posted in diet, Health, July 2017, Ketogenic, Weight Loss

Plan on Cheating

I got into a discussion on one of my facebook groups the other day because I responded to somebody’s comment about people posting pictures of their cheat meals on the fourth of July and how that leads newbies to assume it’s acceptable to cheat. I responded: “It is acceptable to ‘cheat'”. *gasp* shock, and awe! I know….

The reason that it is acceptable to “cheat” for me is because trying to not cheat is the one thing that seems to always trip me up in a healthy lifestyle. If you’re doing a fad diet for a short period of time, sure I understand not cheating. But that’s not what Keto is. The Ketogenic Diet is a change of lifestyle. It’s longterm. And if you don’t plan on having some indulgences, here and there, you’re likely to fail.

Now, I’ve put the words “cheat” in quotation marks because if you plan on “cheating” it’s not really a “cheat”, it’s a choice. And when you change the language about it, it is so liberating! Instead of passively messing up, and feeling like a failure, as the word “cheat” implies, you can take ownership of your decisions by choosing to eat off plan. And planning like that is what sets you up for success.

Life is about balance. It’s not healthy to always eat junk food. It’s not healthy, either, to never “treat yo’self”. It’s not healthy to be controlled by food and that can manifest itself in your overindulging and in “underindulging” (if that made up word makes sense in this context) because you’re too afraid to let yourself go a little bit. True health is balance.

So plan on “cheating” every once in a while.

Egg Fast Results

The morning of my first day of my egg fast I weighed in at 221. I was slightly heavier because of a fun fourth of July weekend where I indulged quite a bit.

The second day of egg fast, I was 219, but not overly excited about eating only eggs, fat, and some cheese for another day.

This morning, I stepped on the scale and it read 216.4! What?! I had to reset it and step on it again and see it read 216.4 again for me to believe it. Wow!

So, total lost from this egg fast was 4.6 pounds. Not bad! Not enough for me to do a third day, right now, but it’s good to know I can pull out this little trick if I hit a stall or after I have a bad cheat day.

And now, to enjoy the bacon that’s been cooking in my oven!

Posted in Health, July 2017, Running, Weight Loss

Day 3: Why?!?!!

A bad day of running is better than no day of running…right?

Had to drag myself to the gym today and I totally failed at completing my week 5 day 2 of the C25K program. One thought on that, just so you know, week 5 day 1, they have you running 5 minutes at a time, tops. Then all of a sudden on week 5 day 2 you’re supposed to run for 8 minutes without stopping! Nice, easy step up. 5 minutes to 8 minutes…yeah… So that didn’t happen.

I’ll try again tomorrow, I suppose. But at least I went today. I went for a total of two miles, walking and running. I didn’t walk for as long as I normally do and when I ran, I made sure to run at a faster pace than what I normally do. I definitely got a good workout in. Still suck at running, though. Guess my body won’t change overnight like I want it to, huh?

Not gonna give up though. I’m sticking to my guns. I’ll see ya tomorrow, treadmill. *determined face*

Posted in fasting, July 2017, Ketogenic, Weight Loss

Egg Fast Day 2

Well, y’all, I decided to continue my egg fast today with no real forethought and mostly because I still have about 3 dozen eggs in the fridge to consume.

Keto Macro Cakes

I truly fasted this morning and had only coffee for breakfast with no HWC or anything in it. Absolutely no calories until I got home and made Keto Macro Cakes at around 2:00 PM. I halved the recipe and substituted collagen powder for the protein powder ’cause I haven’t bought a keto-friendly protein powder yet. They turned out pretty well! Halving the recipe gave me around 7 cakes and I ate them all with delight.

I added my own ingredients into My Fitness Pal because I don’t trust the whole “Enter a recipe from the web” option. The stats were as follows: 970 calories, 78 g. of fat, 49 grams of protein, and 4 g. of carbs. My macros for those categories right now are at 77%, 21%, and 1%, respectively. Currently, it is7:51 and I’m not feeling hungry for dinner at all, but I do have some deviled eggs that I made earlier today in the fridge just in case.

I haven’t quite reached the point where I think I’ll vomit if I eat another egg, but I don’t think I’ll do the egg fast again tomorrow. Here’s why:

1.) I feel bad for Ace because I haven’t been a good wifey and have made him fend for himself at dinner for the past two nights. I enjoy cooking for us and it’s kind of hard to do when all I’m eating is eggs.

2.) I’m doing this thing…it’s called running…(and in case you haven’t been following my blog, you can read about it here) and I just felt so short on energy today as I ran and I think it’s because of this egg fast. I didn’t specifically count my calories yesterday but I have a suspicion that I didn’t get quite enough calories in and was dragging all day today.

3.) Honestly, if I continued this fast tomorrow I think I would reach the point where I might vomit if I see another egg. And since eggs are one of my main food groups on this WOE, I don’t want that to happen.I want eggs and I to still be friends after this. Not like me and Jell-O after I got my wisdom teeth taken out.

We will see how much I will have lost when I weigh myself tomorrow. This morning I weighed 219, and yesterday I weighed 221. Not uncommon for my weight to fluctuate that much, though. Curious to see what the scale will say tomorrow and find out if this egg fast is something I can use in the future if I hit a stall.