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Showing posts from 2012

Sonya 'Lost It'

Well it's now after Christmas and before New Years as I write this post.  I have been on hiatus for a long time on my blog.  I've been spending some of my time thinking about what I was going to write. I have been through some difficult times starting back in late October.  What I am about to write is very personal.   I feel a little bit foolish for sharing this with everyone as most people don't share their 'business' never mind posting it in a blog.  My hope in this post is to not have people feel sorry for me but that readers get an understanding for my situation and also an understanding of others who are going through something similar.

Taking a deep breath.

I am currently being treated for depression and anxiety and I'm almost finished with an intensive outpatient program at a local hospital (thankfully it's an amazing psychiatric hospital about 40 minutes from my home).

For those who are reading this and have either gone through a depressive episode…

Comfort Food!

Life has been crazy busy!  For those who have noticed I haven't had a blog post since August.

So what am I up to?

Ran the Surftown Half Marathon in September and I'm training for my first marathon in Philadelphia  PA to take place November 18th.  I'm a part time student studying Health and Exercise Science - taking 6 credits and being a mommy to a 3yr old and a 7yr old.

So what does my typical day look like?

5:30 am breakfast and coffee with half and half. Breakfast now a days is a piece of Ezekiel 4:9 Raisin Bread toasted w PB2 and 1/4 of a banana sliced on top. 4 WW Points Plus

6:30 am workout (5-6x a week mostly running, sometimes biking and 2x a week I weight train in combo with calisthenics and core work.)

8 am second breakfast or sooner depending when I get done with my workout.  Second breakfast is chocolate oatmeal :-) - Mix/mash together 1/2 banana, 1/3c rolled oats, 1c 40 calorie almond milk, 2TB cocoa powder (dutch processed and regular), 1/2tsp vanilla, 12 dro…

Cotton Candy!

Just purchased these as a treat for my sons (these are expensive but healthy and yummy). Grapes that taste like cotton candy. Genius!

The Weight Loss High

'Weight loss high' is a term I use when I describe what it's like to lose weight.  It's a high I had experienced while in the midst losing all that weight.  It was a feeling of nothing getting in my way and almost being invincible.  When I lost the weight for the first year I didn't go to any groups or meetings.  I logged my food in a journal, counted my WW points and exercised.  Every Monday morning was like Christmas morning for me.  I couldn't wait to see what the number was on the scale.  I averaged 2lbs a week weight loss for many weeks.

Fast forward to today: I've 'lost the weight' and I'm in maintenance mode or I should be.  I gained 10lbs and now I'm trying to lose them again!  Maintenance is hard because the weight loss 'high' is gone.  The 'high' during weight loss is a nice distraction and it feels great.  I kept thinking I wonder when I'll fit into the next size down in jeans?

Without the distraction of the w…

Rescue Food from your Local Dumpster!

A lot of people feel that there's not enough food to go around in this country but I've watched, witnessed and participated in something that says otherwise.  It's more about distribution of food than food produced.

Several months ago I watched the movie DIVE on Netflix.  The video clip below is a preview of the movie:




A friend of mine sent an email asking for help.  She volunteers in the community by bringing food from  a few of the local grocery stores or warehouse club to the local soup kitchen.  She was going to be out of the country for a few months and needed people to cover the days she would have normally been doing all the shuttling of the food from the store to the soup kitchen.  I volunteered along with several other people to pick up food a couple days a week as it worked out with the schedules of driving kids to camp, vacations etc....

It was one thing to see a movie about the food waste in this country but to see it in person blew me away!  Monday of this we…

Dr. Oz Transformation Nation

I went to the taping of the Dr. Oz's Transformation Nation today (show airs Wednesday May 23rd 4pm).  It was a fun time.

So how did I get a ticket?  I participated in the contest at the very end of my weight loss journey so my total weight loss for the contest was 5lbs however I lost 75lbs previous so my total weight loss has been 80lbs.

I received an email from the Dr. Oz show asking me if I would like to attend the taping.  They were inviting those who participated in Transformation Nation to attend.  I originally didn't have plans on attending as what fun would it be to go by myself with one ticket?   Fortunately and luckily a friend of mine received the same email as she signed up for Transformation Nation so we went together.

The show is taped in NY, NY a short distance away from where the Today Show has their concert series in Rockefeller Plaza.  On our way we saw Al Roker, and Usher who was performing on stage.  I wanted to stay and watch but we need to be on time fo…

Food Education At Home

I have friends who know that I'm not above feeding my boys a hot dog on occasion or taking them out for a hot fudge sundae or even buying them a candy bar on occasion at the grocery store check out line (better than buying a large bag of candy bars).  As a parent I want my children to overall have an appreciation for the different types of whole foods available to us and how those foods help our bodies stay in good health.  What I don't want for my children:  To ever have to 'diet' a day in their life time.  To be obese.  
There are times my boys will ask for candy or junk food and the answer is no many times and they ask me why.  I explain to them why that particular food is bad for our bodies and once in a great while it may be ok but not several times a week or even every week.  I then redirect them to help me find a healthier option.  The foods (some/ a lot of it junk food) that my boys (ages 6 and 3) love in general are: hummus, chips, gum, hard candy, gummy bear…

My Goals For This Year

At the beginning of this year I started swimming to train for my first triathlon (I started biking in September of last year and I love it).  Unfortunately I ended up with two shoulder injuries (torn left and right rotator cuff at different times and a torn bicep).  It hurt to even run at times so I was out of commission with running never mind trying to swim.  Around the time of my injuries I was also hit with a stomach virus, a flu like virus, and a cold virus that lasted in my lungs for about three weeks.  I went from running 5 miles 4x a week to not doing anything for a week at a time.  Now things are starting to come back and I'm running 4x a week with 3 of those times at 3 miles and the 4th time is my long run of 5+ miles.

I decided to scrap the idea of a triathlon this year because my endurance is nil in swimming and I don't want to put the pressure on myself to train for that.  I want to work on my shoulders and keep them strong and with out injury. Eventually I will…

ATTENTION: DRUM ROLL PLEASE :-)

Not sure if I blogged about this before but I took a college level Nutrition Class and the classes just ended. I finished my Nutrition Class with a 95 average so I'm exempt from the final exam :-)  But wait it gets better :-)

I have been fighting off these last few lbs and it looks like I wasn't seeing the whole 'picture'.  For those who have been trying to lose weight I'm sure you can relate to a love hate relationship with the scale at one time or another.  Since my last post I've lost a few lbs but not the 10lbs I talked about in my previous post.  We'll today I had a body fat analysis done to see where I am.   I was nervous and expecting to be in the low 30's for fat percentage.  It's funny how our old ways of thinking about ourselves never seems to completely go away.

We'll.....................






My body fat is 21.9% !

So what does that mean?

According to the American Council On Exercise these are the ranges for body fat percentages:

Men
Ess…

Accountability +6.4

What can I say?

Some of it was eating again after being sick for a few weeks.  The rest was just plain old eating more than I should.  Sorta went on a bender :-(  Not going to do that this week!!!  I'm looking forward and not looking  back!  I've decided the next time I post on this blog I will have lost 10 lbs.  My goal is to have this done by my 40th birthday in two months. GULP!

For those who are trying to lose weight it's never just about what we eat or just getting some exercise.  As a friend and I were talking today we used Oprah as an example.  One can have billions of dollars and hire a personal chef and a coach to live with you and still not succeed in the realm of weight loss.  In the end you are the one that has to do it.  No one else!

Accountability -2.8

Not sure if I believe my scale this morning. -2.8lbs?  Not sure how that happened exactly.  I'm thinking my scale may be wacky?  I've been eating 26pts a day and maybe eating 10 of my weeklies.  I did exercise for the first time in two weeks yesterday and it felt great!  I did about half my normal workout routine and my body was feeling it after not working out in two weeks.

I'm still not 100% after being sick for two weeks but I'm almost there.  Still a little congested but can sleep at night no problem.  My appetite isn't all there.  I eat as I understand the importance of what can happen to my body when I don't take in enough nutrients and calories (a persons body can turn to muscle for protein and feel sluggish among other things).  Looking forward to getting 100% back into my routine soon.  

I don't wish getting sick but I must say it has helped a little bit to give me a kick start for losing the last few lbs!


Accountability - 5lb

Perhaps my last weigh in was from water weight?  Not sure but this week I'm at a minus 5lb.  I haven't exercised in seven days and I miss it!  The weather has been gorgeous (60's/70's) and I wish I could join those that I see running up and down my street or riding a bike.  I have a bit of a virus of sorts: fever (one - two days), aches, chills, sinus congestion, headache, chest congestion, coughing and my latest of pink eye.  Coughing has been the worst of all the symptoms as that's what keeps me up at night.  A shot of NyQuil (comma in a bottle) propped up in a semi reclined position and I'm good for about four hours.  I went to the minute clinic and I tested negative for the flu and strep throat.  I'm basically treating my symptoms and hoping that this ends soon!

I chatted with a few friends of mine via Facebook, and this virus seems to be making the rounds and can last for about three weeks.  What?!

So with my time I'm trying to eat well to help f…

Accountability +5.2lb - Really???

Not sure what happened?
Consumed a daily of 26 points (through mostly running in addition to weighs- I push myself when I workout as my legs are still sore ).
Earned and consumed 34 activity points.  Used 26 of my weeklies.
Is my home scale broken?
I did eat a late dinner and consumed allot of points yesterday.  Ate a few more pieces of fruit than usual.  Does that matter?
Have I retained a ton of water??
I did drink a million cups of tea yesterday (unsweetend and used cough drops) as I have a sore throat/cold.

According to my nutrition class it's all about having a calorie deficit.  If your body burns more calories than the amount of calories consumed you will have a deficit and you will lose weight.  Perhaps I should try counting calories?  One more thing to make time for??? (I'll think on it)

I'll see what happens on the scale tomorrow night at my meeting and next week.  Perhaps I'll try not using my weeklies this coming week?

Anyone out there with thoughts?


Chocolate Covered Katie - $100 online shopping spree (giveaway!)

I don't get any money for doing this blog.  If you see me boast about a particular product on this blog I'm not getting paid in anyway to write about it.   It's purely for the use of sharing my weight loss journey with you and hoping to inspire a few people along the way and to include a few tricks that I've found helpful.
One of those secret finds is Chocolate Covered Katie (www.chocolatecoveredkatie.com).  It's a great blog with awesome recipes (mostly chocolate) and that also include breakfast :-) Who doesn't love chocolate for breakfast??  Those who know me have heard me mention this website on several occasions as I love many of the recipes.  
The most recent post on Katie's blog that I thought to be most exciting is the $100 amazon shopping spree/ giveaway.  How would you spend $100 on amazon?  Best of luck and while you are at www.chocolatecoveredkatie.com check out some of her recipes.  They are so good! Who doesn't love chocolate????

Accountability - 1.4lb

Another week and another pound gone!  I was sick at the beginning of the week so that played into it being a loss.  I'll take it!  This week my goal is to stay consistent with my diet and not eat when I'm not hungry.  For my workouts I'm adding in a couple days of weight training.  Getting my right bicep looked at today.  I pulled my bicep while snowboarding - go figure!

Snowboarding... Check!

It had been 11 years since I've been snowboarding.  My husband and I used to go snowboarding on occasion during a time when we had no other responsibilities (children) and more free time.  Now a days things are busier than ever so 'fun time' has to be scheduled or it will never happen.  Long gone are the days of taking spontaneous trips and having no one else to worry about but yourself.   I was fortunate enough to get away for a trip up north with some friends while my husband took care of things at home.

I must say snowboarding for the first time in 11 years felt different not just because it has been 11 years but also because I weigh so much less.  The last time I went snowboarding my weight was in the 170's - 180's (I'm 5' 2"), and helmets weren't in vogue.  When I first purchased my snowboard many years ago I went by the weight chart and lets just say the board feels much stiffer and harder for me to use now than before (it doesn't turn on…

Weight Loss and Toxic Relationships

Don't be a hater. Be a doer.


I've spent a lot of time in this process not just losing weight but rebuilding my life.  Along the way I've learned to shed the relationships with people who are toxic.  What do I mean by toxic?  People who bring you down and second guess your definition of success.  Instead of cheering you on they sometimes try to sabotage your efforts or place doubt in your head.  They are people who want to see you fail not because they hate you but because you really remind them of the choices they haven't made for themselves.  You remind them of the fact they haven't made choices that lead to a healthier and happier self... and while the changes we make for our physical health are important they are but a small part of the big picture.  Behind all the fat is where the real work lies and it self reflects on how we do or don't take care of ourselves physically.  Shedding the toxicity in your life and surrounding yourself with people who support yo…

Accountability - 1lb

It's Monday morning and I'm happy to post I'm at a  minus 1.  Going to keep this going untill I reach my goal weight (and then it's maintenance of course)!

This week:
Get my shoulder checked and hope that I can get back into the pool soon.   Not enjoying this shoulder injury!

Fear of Falling!

I have many supportive people in my life and I am truly blessed.  On occasion I do get comments (especially from people who have never been obese or people who are currently obese) about why I'm so 'crazy' about these last few lbs.  Why do I have to continue to write everything/log all my food everyday?  

My Answer:  I will gain weight like you've never seen! 

For anyone who has lost weight it doesn't take but a few bites here and there to pack on a pound.  Now let's just say I replaced one healthy dinner with four pieces of pizza; one snack with two cup cakes and another snack with a hot fudge sundae.  - Going beyond my calorie expenditure for the week (eating more than my body burns in that same time period).  For me that could add up to anywhere from 2 - 4lbs.  And that's with eating and exercising well the rest of the time.  I have to eat fewer calories to maintain my weight than someone who is the same height and weight.  Why?  Because my body thinks …

Accountability + .2lbs - Ouch!

+ .2lbs what can I say.  At least it's a . and not a full +2 :-) Those 'nibbles' and decreased activity can add up!  Calories in vs. Calories out :-)

PS -

My shoulder is feeling better and now I'm feeling it in my right shoulder????  Today I'm taking the day off from exercise and popping a liquid Advil.

Had my first of 5 exams last night for my nutrition class and I'm starting to work on my research paper.  Not sure how I'm fitting it all in but I'm doing it!

Update and Ouch!

It has been a busy time for me lately.  Right now I'm taking a break from studying to post some updates. (My first exam is tomorrow - It's been 12 years since I've taken a college exam - Yikes!).

I started my Intro to Nutrition Class a couple weeks ago and I love the class so far (I've been reading and studying while on the treadmill or recumbent bike at the gym).  I find it however makes for Monday to be a long day as my class is almost three hours on Monday nights and it starts at 7pm.  To help recharge my batteries for class I've been able to squeeze in a 15minute nap at some point during the day and I have a cup of coffee in the afternoon.  For an energy boost on my way to class I usually drink a protein and fruit smoothie.  To make the smoothie I mix the following in my blender: 1/2 banana, 2/3c fat free Greek yogurt, 1/2c berries (or other fruit), 1/2c unsweetened plain almond milk, PB2, splash of vanilla and a few drops of organic liquid stevia and some ice…

Half Marathon vs. Sprint Triathlon

Not sure if I'm overdoing it (ok I know I am) but I'm finding training for a sprint triathlon to be harder than a half marathon.  The swimming portion is my week spot and I just started swimming two weeks ago.  I have plenty of time before July gets here to build up my endurance (the month of the sprint triathlon) so I will be patient but I am whipped!

A few great websites if you have any interest in training for a sprint triathlon and a good website about swimming:


Article about triathlons:
http://www.outsideonline.com/fitness/triathlons/Sprint-Start.html

Training for a triathlon:
http://www.sprinttriathlontraining.org/

A great website for tips on swimming:
http://www.swimsmooth.com/knowhow.html


Anyone out there with some tips (especially on swimming)???

What's Your Bucket List?

This year I will be turning 40!  Part of my weight loss journey two years ago started with looking at my future.  Where did I want to be in life at age 40?  What should my life look like?  I knew part of the picture was not wanting to be morbidly obese!  For me there was nothing more sad than reaching age 40 knowing my life was half over and the majority of it was spent being overweight/obese/morbidly obese and having aching knees and no energy etc.... I didn't want my kids to see this is what happens at 40: your health is in the toilet and you live for everyone  and take care of everyone but yourself.  What kind of legacy would I be leaving my boys?  I wanted my boys to see that life was about living.  Not about sitting on the couch and living life through other people's adventures.  This year to celebrate my 40th birthday (I'm a gemini btw) I wanted to set and achieve some goals.

So I came up with a list to complete by the end of the year:

Complete at least one (maybe …

Setting A Goal

I need to set a goal and I need to have a celebratory (none food) 'reward' at the end.
I'm sure I'll probably get lots of support along with a few 'comments' from people who think I have gone crazy (many comments I've heard: "Where do you need to lose more weight?", "You already look great!").  Well guess what.  Too late! I'm already crazy! LOL!!  In all seriousness not to dwell on this but I have a goal I need to reach and yet I'm not getting there (I'm talking goal weight).  Why?? My excuse: I'm going through a bit of a stressful time and I've been reaching for food to comfort me.  Have I been exercising?  Most definitely yes and you can check out my stats on the side bar to the right - this past week I logged 53 miles: 15 running, 37.5 biking and .5 swimming ( In addition to ab exercises, kettle bell class, and push ups etc..) . Have I been leaning on my husband and friends for some emotional support?  Yes!  But …

Fat Free Salad Dressing

Just a quick note of a salad dressing I made that's so easy AND tasty.  Did I mention it's FAT FREE? :-)



This is enough dressing for one large salad:

2 TB Balsamic Vinagrette
1 tsp (or to taste) organic mustard (yellow or spicy brown)
4 drops of organic liquid stevia

Mix in a ramekin and pour over salad.

The flavor of this dressing is sweet, tangy and a little bit of spice.   Enjoy!

PS - If you need to get some healthy fats in your diet add 1 - 2 tsp of olive oil. (this would be additional points of course on weight watchers).

0 WW Points +  :-)