Week 4 Check in and March challenge

So, I'm getting the feeling this month was a disaster for everyone. Like I said, who would have thought it would have been that much easier to exercise everyday than to change your eating habits!? I guess I did okay this week, but the month in general was not good, meaning I did not accomplish this month's goal. Not even close. And I know it wasn't for at least 5 others of you out there. I won't name names though, so you can breath a sigh of relief! Did anyone manage to succeed? I think we'll have to try this one again another month, and this time actually stick to it!

As far as March is concerned, this month we're going to focus on our inner wellbeing and take some time for ourselves. Each week, you should do something to pamper yourself. This could be obvious, such as a massage, pedicure, a hair cut, highlights, or something less obvious, but still manages to give you that sense of "ahhhh." This could be taking a bath, reading a book, taking a nap one afternoon. All of these things without feeling guilty like "omg, I have sooooo much to do!" But once a week, you should do something just for yourself and not worry about it, not feel guilty. You deserve it. And it's part of the total wellness package we're working on.

So, what do you have in mind? I'm thinking a massage, pedicure, and I'll have to think of two others, but I'm good for the first half of the month.

Ok, two more days left in February (including today). Let's try to hold out with no C's this last weekend! Come on! We can do it! Two more days, that's all I'm asking of you!

Late week 3 check in and other miscellaneous items

I know it's been over a week, but I have to be honest, I was disappointed in myself and didn't want to admit it to the blogosphere.

I officially went off the No C's bandwagon 4 days in a row! But I learned a lot from this experience.

1. I learned that I am like an alcoholic when it comes to food. I can't have just one. I had chocolate on Valentine's Day and rather than satisfying me, it only set off the out of control behavior that followed the next four days.

2. It is easier to work out every day than it is to make diet changes.

3. Therefore, I agree with all the experts that say losing weight must be 90% diet and 10% exercise.

So, what am I going to do with this new found knowledge? For one, I have decided that I can't have treats. I overdose on them, and that's just not good for anyone. Secondly, I am going to get back on the bandwagon and say no treats until my birthday (which is March 7). - Side note, I haven't had any since the 17th, meaning first no C day was on the 18th. Are these sweets really worth it? I mean, is my life incomplete without them? I say no. I say I am doing fine without them, and I need to avoid them at all cost! I just need to remind myself that C's are poison in my body.

I'm not going down with out taking others with me. Okay, I won't name any names, but you can probably guess.

Suspect 1 convinced me to have some King Cake on Fat Tuesday. I told her no, but she persisted and eventually wore me down (okay, to be fair, it didn't take a lot of persuading). I think she thought if I had some, it would be okay if she did too. Suspect 2 found me eating the King Cake and had a piece herself! I will say that suspect 1 went off the bandwagon a few more times than me (I think 6 total month to date), while Suspect 2 is doing slightly better than me at 3 times.

What about you? Are you doing as terribly as me? I should have listened to Tanya who suggested we do one treat a week. Dang it!

So, the quotes on my calendars the past few days have been apropos. I will share.

"You can't hit a home run unless you step up to the plate. You can't catch fish unless you put your line in the water. You can't reach your goals if you don't try." - Kathy Seligman

"An archer cannot hit thebull's eye if he doesn't know where the target is." - Anonymous

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson

So, yes, I may have hit a little bit of a patchy spot, but it's time to get my mental attitude adjusted back on track, decide what my goal is, and achieve it. I messed up. I need to add another week to the No C's. I'm getting back to the gym after my accident, and it's time to get re-energized on the wellness front!

Ok! Are you feeling pumped! No C's for you! Gym for you! We can do it!

Not-so-sweet truth about sugar

Did you know that the Department of Agriculture recommends no more than 6 teaspoons of added sugar daily? You remember the pyramid from elementary school? The "other" at the top just simply indicated "use sparingly." Well, when they revamped the pyramid, that last category was eliminated, and replaced with just oils. (See here for more information on the food pyramid.) Basically, what this tells me is that sugar should be used so sparingly that they don't even want to include it on the food pyramid anymore. However, the average American consumes 2-3 lbs of sugar a week! Hence the reason it's the perfect thing to eliminate from our diet for one month! 

A recent report from the University of Colorado indicated that when people consumed more than 42 teaspoons of added sugar a day, their blood pressure rose 5 points in two weeks.

How quickly does this add up?

2 tablespoons of sugar in cup of coffee = 6 teaspoons

2 tablespoons in second cup of coffee = 6 teaspoons

1 soda at lunch = 10 teaspoons

4 tablespoons ketchup on fries at lunch = 4 teaspoons

1 cup pasta sauce with dinner = 4 teaspoons

1 piece chocolate cake = 6 teaspoons

TOTAL SUGAR COUNT = 36 teaspoons!

Further online research found that there is no need for sugar in our diet. Sugars from carbohydrates and fruits more than exceed our need for sugar for energy. Additionally, Danie indicated that she remembered reading an article a few months ago that said that sugar added to the breakdown of collagen in your body, making you more susceptible to wrinkles, and who needs that? Other dangers of sugar include:

1. Suppressing of immune system, making you more vulnerable to infectious diseases

2. a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.

3. Sugar causes a loss of tissue elasticity and function (this relates to what Danie said about wrinkles)

4. Sugar is enemy #1 of your bowel movement.

5. Sugar can cause headaches, including migraines

6. Sugar is considered a poison because it has been depleted of its life forces, vitamins and minerals

7. Sugar aggrevates asthma

8. Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children

9. Sugar can promote tooth decay.

10. High intake of sugar increases the risk of Crohn's disease and ulcerative colitis

11. Ok, do I seriously need to continue?   

Don't ask me to cite where I got this information from, nor am I going to do any extensive research to determine the validity. The one conclusion I think we can all come to is that it's best to limit your sugar intake. So, regardless of how you've been doing this month, I hope you can vow to finish off these last 14 days with no sugary sweet treats!

Week 2 Check In

Well, this one was definitely harder than last month's! How can not eating sweets be harder than forcing yourself to work out every day one month? It just doesn't make sense!

I know Danie's already broken down and had sweets more than once this month. Anyone else want to fess up? Anyone!?

Ok, ok, you got me! I effed up this month! I did! :'( Yikes! I know! So, yesterday, I knew there would be chocolate cake for dessert after dinner, so when someone offered me a handful of some chocolate candies earlier that day, I did not say no. I figured yesterday was the day. But after dinner, I was just too full to eat the cake. Not wanting to be a party pooper, I told K I would have some today. And so while I haven't effed up just yet, I will tonight. I will have a piece of the cake, and it will have been two days in a row with a forbidden food item. And I feel guilty.

I especially feel guilty because I haven't exercised all month. That's right! Not once ALL MONTH. It's been a deadly combination of being snowed in, my accident (it's hard to want to work out when you can't move your arm), and numerous doctor's appointments. I think I'm going to head out there tonight, but I obviously can't do the rower, I can't lift weights, it just 100% sucks. Sucks. I guess it's back to the danged bike for me. Woo hoo, 150 calories in a full hour! I'm debating wearing my sling or not. On one hand it is a HUGE pain in the ass. On the other, at least people will recognize that I'm injured, that's why I'm so pathetic in there. I'm seriously afraid to go back to the James Center in the morning for fear of all the comments I'll get "where have you been all month missy?" Ugh! Why is my life such a hot mess?

Ok, well, enough rambling about me. How have you all been doing this month?

Oh, and I've tried to google search some articles about the perils of sugar, but haven't really found one yet. So, that's why there's been less education this month.

Stay safe out there people. And good luck for the rest of the month! I've decided the first half was a disaster, but I'm counting the pluses (for example, baking cookies without tasting one), and will resign to end the month on the right step! Back to the gym, and starting tomorrow, no more sweets, in fact, I'll extend it til my birthday in March, to make up for the indisgression this weekend!

xoxo

Week 1 Check In

Just wanted to see how everyone was doing with the No C rule.

I have to say, I am most disappointed in D, who had Cake at a Superbowl Party!!! Seriously! You can't make it one week!? One week, I ask!!!?

Anyways, this is very hard, I don't know if it's because I can't have it, or if I always am this crazed about sweets, but I'm finding the candies at the grocery store and the candy dishes around the office are calling me just a little more often and a little more loudly than usual!

Then, this weekend, being snowed in, it was very hard not to drink a nice, hot, creamy, delicious cup of hot chocolate! But I did not!

 

ehow.com

And I made chocolate chip cookies for my neighbor (see sidebar below), without a single tasting! This was a feat people! A feat! I usually eat at least half of the cookies I ever make, usually most of it in the raw form. So, needless to say, this was quite an accomplishment for yours truly.

 

google images

So, tell me how you all did, in the snow. Did you fall shamelessly for a cheap piece of cake, like Danie? Or did you stand strong and true to your values?

PS - Caroline, yes, you can have the treat during your friend's birthday later on in the month. Susan, yours is for your brother's wedding, but beware during Valentine's weekend, when the chocolate kisses will be beckoning!

30X30 Check in

So, there you have it folks! A log of an entire month of working out. All pretty intense, full out workouts, except for the last few, dark days. But all in all, I'm impressed with myself. I did it! I set a goal out and I accomplished it!

Now, onto February!

So, how did everyone else do? I think Scarlett, Erin, and Susan managed to also pull a full month of workouts in. Danie was very close, I think missed only one day. Caroline and Tanya get honorable mentions while Erica and Greta get an F from Coach Phillips. But kudos also to Carla and Becca who put forth some effort to this. Hey, anything is better than none! So, great job everyone!

Although I wanted to continue working out once the goal was completed, clearly I need a break. It's February 3 right now. I did not do any form of exercise Monday or Tuesday. Today I did get a 30 minute walk in with Becca, but it was low impact, and just something to get me moving.

I have wanted some chocolate in the past few days. I think since I can't have it, I want it more. And it's only day 3. But I'll manage. I completed January, and now I'll complete February. Who is with me?!  Remember, you get one cheat day over the Valentine's Day weekend, or if it's your birthday, I'll give you two days.

I'll find some articles on the perils of sugar and high refined carbs and post sometime this month.

Happy February, and remember, if it starts with a C and is delicious and tasty, you'd best not be eating any of it!

xoxo, Sarah

30X30 and 31! (Also known as Worst Day Ever)

My flight on Saturday was canceled, so I was "forced" to spend a mini-vacation in Albuquerque on Saturday. 

For my 30 minutes, I have to admit, it was a little weak. I didn't have any work out clothes, I was expecting to get back around noon on Saturday and would go to the gym then, but as they often do, things do not always go as planned.

I spent Saturday visiting the Sandria Mountains. These mountains were formed over 1.4 billion years ago and boast some of the highest elevation in New Mexico. The rocks are mostly mica and granite, and apparently turn pink when the sun sets, hence the name Sandia, which means watermelon in Spanish.

Here's a view from the base of the mountains.

 

This is also the home of the world's largest passenger aerial tram way, the Sandia Peak Ski and Tramway. It also has the world's third largest single span for a tramway. I heard this was a must do attraction while in Albuquerque. The tram goes up 2.7 miles to the top of the mountain, and raises 3,819 feet. It was completed in 1966 by a Swedish engineer who thought these mountains deserved the same sort of tramway as the Alps. This is not something to do if you are afraid of heights, but it made a magnificent and very picturesque ascent up into the mountains.

 

Here's a picture of the tram from the top of the mountain. 

 

I thought I'd be able to get some hiking done up here, but no such luck. The trails were all covered in snow. So, I did not count any of that time as my exercise. Instead, I went downtown, where Central (part of the old Route 66) crossed the Rio Grande, and walked along the paved pathway along the banks of the river.

And in case you are wondering, I felt only slightly lame doing all those touristy things alone!

So, although not as intense as some of the other days, I did manage to get 30 minutes in. I spent the rest of my day getting a manicure and shopping. And as all you folks were probably stuck inside with no way out because of the snow, I felt like it was a pretty perfect day.

As I found out later, Saturday was the calm before the storm.

On Sunday, I get to the Albuquerque airport around 5 am, as my flight is scheduled to leave at 6 am. Nothing unusual about my day so far. I get some water, get my book out and sit at the gate. Around 5:45, I hear an announcement that there are some technical issues with my plane, and we're going to be delayed about an hour! Well, that was settled, I was going to miss my flight! I went to the counter and the woman told me the 2:20 was booked, so she would hold me a spot on the 6 pm! 6 pm! I cried! That's nine hours in the airport! At this point, however, I'm still optimistic. I'm a sucker like that.

The plan arrives at 9:20 am  in DFW on the dot. My connection is at 9:25, but I'm hopeful it's a little delayed. After all, both flights to Albuquerque were, my first one back was also, plus there's the snow issue. So, I'm thinking, maybe, just maybe I can make it!

I get off the plane and I start hauling ass. Full out sprinting through the airport.

Suddenly, and the details here are a little murky, I find myself tumbling toward the ground. As I see the floor rushing up to meet me, the thought running through my head is "wow, this is going to be embarrassing." I don't manage to catch myself and I slam hard into the floor. As soon as I made contact, there was no room for thoughts of embarrassment, all thoughts were turned to intense, excruciating pain like I don't remember ever feeling before. Some kind strangers help me up, and my knees, shoulder, hands and head are all throbbing. I sort of half jog/half miserably walk to my gate, and of course, the plane has left.

At this point, I start crying. Well, I went into a little corner and start bawling. I'm in intense pain, I have 9 hours to spend in the airport and I'm a hot mess. A good cry always makes you feel better, well, sometimes anyways.

After I calm down a little bit, I go back to the desk, and she informs me there is in fact seats available on the 2:20. I am mixed between relief at not having 9 hours at the airport, and livid because I probably wouldn't have been in such a panic mode if I'd known there was this earlier flight.

The woman at the American Airlines counter was very helpful. She got me some bags and filled them with ice, and I spent the next four hours alternating between icing my knees, my shoulder, and walking so my knees didn't get stiff.

Did you think I didn't get my 30 in? No! Remember the number one rule!? Despite my pain, and yes, it was painful, I managed to get a hour and a half walk in. I walked around the entire airport, lugging my broken and bruised self all the way around the DFW airport. I was a pitiful site. I wasn't walking smartly or with any sort of bounce. My eyes were brimming with tears. I was hunched over trying to ignore the pain. I know I looked like a pathetic site, but I did it! I completed my goal of moving every single day for 30 minutes in January!!

Here's a picture of my knee. Lovely, isn't it?

 

And don't worry, my shoulder hurts worse than this looks!

Days 30 and 31, while complete, were hardly a success.