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Showing posts from 2014

Exercise vs. Depression

Exercise vs. depression is like a tug of war.

When a person is depressed (speaking from experience) it can be hard getting out of bed never mind getting dressed for a workout. It's hard for most people to get the motivation to workout even when they aren't depressed. Self care can be difficult. The desire to 'look nice' isn't there and my outfit of choice is yoga pants/sweat pants and a T-shirt. As for my mood my husband would say I'm 'irritable'. My brain/thought capacity and short term memory is somewhat lacking at times. It becomes mentally harder to process things. My appetite is non existent due to the anxiety that also accompanies the depression. Not having an appetite for me means not having the fuel I need for my workouts. That however doesn't stop me as I force myself to eat. I remind myself how good I will feel during my workouts/exercise and then I try to find the healthiest most palatable food that will help me in my next workout. I don&…

The Rhythm Of Weight Loss

I have a million topics and ideas to write about along with the pulls of school, being a mom, a wife and taking care of my body (my #1 priority). Right now my boys are out of the house with my husband and I'm taking a study break. I'm working on a research paper about Juicing. I haven't decided what direction I'm going to go with on the topic but the subject is very interesting!
As of today I weigh 188.2 lbs and I'm 5' 2" :-( On the upside I'm doing something about it and I've lost 5 lbs this past month. :-) 
Statistics show that the majority of people who lose weight gain it back. I feel like the poster child for that statement and I want to beat the statistics. I'm learning a lot of strategies in my course work when it comes to weight loss maintenance success. One thing I've realized is that weight loss doesn't ever have a finish line. It takes a lot of hard work to lose the pounds and just as much work keeping the pounds off. 
Latel…

Change your mind about carbohydrates!

I hear in different conversations that carbs/carbohydrates are bad for us and and pack on the pounds.

Guess what..... Not true!

While I don't know absolutely everything (no one does) what I do know is carbohydrates aren't bad for us. There are diets out there that seem to have some variation on eating fewer carbs or low/no carbs.

First I would like to say that not all carbohydrates are the same. Our body reacts differently to simple carbs vs. complex carbs.

For example if I were to eat a cookie that was 120 calories vs. 120 calories worth of brown rice or 120 calories of apple slices my body would react differently to the cookie vs. the brown rice or apple.

Complex Carbohydrates:

Apple = Aprox 4.5 grams fiber, natural sugars (fructose), Potassium,  Iron, Magnesium, Manganese, Phosphorus, Sodium, Zinc, B1, B6, B1, E, C, A

Brown Rice = 1.8 grams fiber, 2.32 grams protein, Calcium, iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Vitamin C, Thiamin, Riboflavin, Niacin, Folate,…

Time To Take A Breath

Time To Take A Breath.
I tell myself after my children get on the school bus.
Another summer vacation has passed and the school year is starting for my boys and I.

The healthy bagged lunches are packed and I'm interested to find out how much of it my boys ate. It was standard fare: pbj, apple, carrots, multigrain quinoa chips and bottled water.

I feel a little bit of sadness that my youngest is now in kindergarten and my oldest is experiencing his last year in elementary school. I go inside and look around my house. It looks like a tornado went through it. Towards the end of summer I started to lose my steam. I couldn't do it all and the last few weeks I sort of gave up on the house. Before my surgery and post recovery I tried to pack in as many trips to the beach as I could and activities for my boys. I felt like I was a whirling dervish during the day and went to bed each day exhausted. I figured if my house looked like a bomb went off it was OK as long as my boys where fed…

Back On The Wagon With Lose It!

As I write this I'm extremely tired and my husband is yacking my ear off about watching a movie so I'm going to make this short.  This week was my first week back to the gym! I'm starting out very slow and gradual so I don't injure myself. This week I went to the gym 3x with the following routine: 10 mins total of cardio on the bike and or elliptical; one arm planks, bosu planks, Lunges with and without weights, squats with weights, skaters, and wood choppers with weight. Even though I ran at my last physical therapy appointment without any pain I want to lose some weight and get my back and core stronger before I start my running routine.

My workout today went well even though I'm really tired. Last night I wasn't able to get to sleep until I took a sleeping pill at 3am. I slept 3:30 am to 9:30 am (thankfully my boys don't start school till next week!). Not ideal for me as I need 8 hours of sleep to function normally. Today I went through the day thinking…

7 1/2 Weeks Post Op - 185lbs

It's been almost 8 weeks since my surgery.

I never thought I would see this day! The aqua therapy and physical therapy has paid off (as well as the surgery). My leg and back are pain free. Yesterday at my last physical therapy appointment I hopped, skipped, jumped and ran on the treadmill for 2 minutes! Pain Free!!! I never thought I would hear myself say the words: "I ran". My recovery time for this surgery was a lot tougher than the surgery I had last year. It feels like I can start to move forward.

Unfortunately during my recovery time for comfort I've done a lot of eating. When I was actively exercising/running I would get a runners high. I think that was a big help to keeping me on track with my eating. The endorphins gave me a comfort high. However when I feel stress and lack of control and running isn't an option I tend to gravitate to food. Food and the pleasure of eating it is something I can control. Unfortunately there is a down side and that is weigh…

10 Days Post Surgery

I'm trying to type while laying down. If my writing seems short/to the point it's because I'm somewhat irritable. Unfortunately my leg is hurting and the only way I get relief from the pain at this time is when I lay on my side. I'm able to walk around and do light house work and sit for short periods of time.

Ten days ago I had surgery. I had a discectomy as mentioned in my previous post.  I had this same surgery in October of last year on a different disc. The recovery was easy compared to after this surgery. I felt no pain post op in my leg last year.

It's difficult being a parent when you're trying to recover from surgery. I see things that need to get done around the house and I want to do them (grocery shop, prepare dinner, weed the garden or clean the windows). Thankfully I have a great support system of friends and family. A friend of mine put together a meal train for me. Friends took turns dropping off meals so that I didn't have to worry about p…

Life

It's been forever since my last post. I've often thought about things I would like to write about but somehow life gets in the way. It feels like I have a million things I want to accomplish but there are only so many hours in a day. Today I had a Drs. appointment and he asked me what my plans were after the surgery (something that has developed since my last post). I told him my plan is to get back to where I want to be physically.

Rewind.....
Over a month ago I had a nasty sinus infection and chest cold. During that time I didn't do any cardio due to a my lung capacity. I was coughing for about a month (which only made my leg hurt more as it push pressure on the nerve). I vowed to go back to taking spin on Friday mornings once I felt ok but my leg pain has been acting up more (especially during the coughing episode - thankfully I'm not coughing but it doesn't take much to aggravate the nerve.).

I finished physical therapy about a month + ago and it was recommend…

This Feels Like Forever

This feels like forever as I sit here typing. Forever since I've run. Forever since I've felt strong and confident. Forever since I've fit into my clothes that I purchased after working so hard to lose 80 lbs.

I feel like a hamster running on a wheel and I'm going nowhere.

As the days and weeks go by I am going to PT for my most recent back injury. I have pain down my right leg that's being caused by my sciatic nerve being pinched. I'm in a really negative mood. I miss my 'old life' of running with friends and feeling strong and powerful. Now I feel like the old fat me who is trying to crawl out of this hole in the ground. I want to be who I've worked hard to be. The fit and trim not the overweight Sonya.

Some may say this is sort of a mid life change up. I'll be 42 this year and my goal is to be a personal trainer and group fitness instructor. I want to help people who want to change their life for the better. While I want to do this I feel li…

172 lbs

Yesterday I weighed myself after skipping a weigh in the week before. I was pleased to see the number on the scale but I wasn't surprised. I had the privilege of going away for 5 days during my spring break. Thankfully my husband was able to take care of the kids while I spent time on the West Coast visiting my close friend (the one I ran the Bay to Breakers Race with a few years ago).

Not unlike what many people do on vacation I posted some pictures during my trip on my Facebook page. It's funny how there are so many perceptions based on our Facebook photos. I know I've said to myself: "they seem to have it all together!" "They look like they have the perfect life!" "look at all the activities they are doing with their friends, family and children!" "I hope I'm doing enough for my boys. Maybe what I'm doing isn't enough?" And the insecurities can come flooding in.






In thinking about what to write about for this blog post…

173 lbs

I weighed myself this morning and I've lost 1.6 lbs.

However I don't feel like celebrating.

I'm having a down day. I tend to be really hard on myself and today I'm not feeling great. I'm feeling hopeless as I go through the motions of keeping my food journal and making appointments to get my back injury figured out.

I went to my primary care doc today and got a prescription for physical therapy. I'm fearing that I'm going to go through the motions of PT and in the end need surgery again.

It feels daunting at best to try to stay in shape and do what I love doing. Running with my friends. For now running isn't in the picture and I have to accept that. Hopefully someday I will be able to participate in a 5 k. Until then I need to find my 'new way' of doing things no matter how difficult. One of the things I've learned in school is the best form of exercise is one that you love. Unfortunately that's not in the cards (running) so the best fo…

174.6 lbs

Last Monday I gained. .6 lbs .

Time to move on.

I've been dreading posting on my blog. I've been keeping track of my calories and I was starting to get back on track with my exercise. I was taking a spin class 3 x a week and one of those classes was a 90 minute class.  In addition I was doing cardio on my own via a spin bike 2 other days for a total of 5 x a week. For weights I was starting to do more upper body work in addition to sit ups and pushups etc...and then I pushed myself too hard. I was doing a combination of two exercises. I was laying on a bench with my butt at the edge. I was doing leg lifts in combo with a reverse hip lift. I did 25 of these combinations and then when I went to stand up I felt a twinge in my back. :-/ Since then it's been ice, heat, advil, stretching, PT, muscle relaxers and oxycodone sp? (the prescriptions I had from back surgery in Oct). There is nothing more frustrating than wanting to be able to lose weight, have a great workout and fee…

173.6lbs :-/

My weight has gone up! I've been hiding from the scale or should I say my blog (I didn't post last week as I gained). It's painful to write down publicly that I've gained weight.

This past week I've been eating too many calories. On the upside I have been working out more!

Why do I keep doing this to myself?????!!!!  UGH!!! It's so stupid!!!!

171.8 :-)

I lost 1.2 lbs!This past week I focused on sticking to my calorie allotment of 1,500 calories a day. I allowed myself one 'cheat meal' and I went over my calories at a party. Oops!!!With exercise I stepped it up a notch. I spent a lot of time on the spin bike. When it comes to running unfortunately I can't for now. I pulled a lower back muscle when I was bending over to look in the kitchen cupboard. :-/ Always something mundane seems to cause injuries.My goal is to eventually exercise 5-6 days a week for an hour. Going to make this an even better week than the last. One pound at a time!

173 :-/ = +1.8lb

This morning the scale read 173.
I'm not feeling happy about it. 
While I did exercise during the week I also indulged during the supper bowl with junk in the house: Cheetos, brownie, ice cream, marshmallows, pigs in a blanket etc... My stomach revolted on the marshmallows. The marshmallows were chocolate flavored and one of the ingredients gave me abdominal pains. They didn't even taste good but I ate some because I was wanting to enjoy them. 
The few days before I also indulged in some extra calories in the form of beer and a good size serving of frozen yogurt. I also had dinner out and the bread and butter at the table didn't help my date with the scale this morning. 
Feeling depressed about my number this morning but I can't let it derail me. I need to keep moving forward. 

Today's Weigh In

Today I weighed in after a week of counting calories.

The scale read 171.2

Last Monday the scale read 170.8 so this week was a gain of .25lbs (one stick of butter). Nothing terrible but also not going in the right direction.

No excuses. I indulged this weekend by consuming a few mixed drinks, chips, stuffed dates with bacon and some garlic bread. On the occasions I indulged I didn't count/keep track of those calories. I guess in a way it was me putting my head in the sand as to how much I was really eating. The scale however never tells a lie.

On the positive side of things I did exercise during the week. My activity included running and taking some fitness classes like spin and TRX.

Starting tomorrow I'll be dog sitting for a friend for ten days. The dogs name is Louie and he will be my 'boot camp' dog.
I'll be walking/running him two times a day. Once in the early morning and another time in the late afternoon/early evening. He's a puppy (aprox 8 mnths old)…

Exercise and Food Journal 101

I've been trying to make the most of my time during winter break (school starts tomorrow). The focus has been getting more workout time and running without overdoing it.
Recovery from surgery feels like I'm walking in waist deep mud when I'm used to running on flat pavement. I've been trying new workouts to mix things up (I tend to get bored) so I attended a new class called TRX. The class was 30 minutes long and I felt every minute of it! It was a full body workout (legs, core, upper torso and arms)! I took the class on a Thursday and my arms were sore for three days. Definitely a class I will be taking again!

As I am getting more routine in my workouts I've decided to really start tracking my calories. My goal is to consume 1,500 calories a day. With my current height and weight consuming 1,500 calories a day should allow for a loss of approximately 2 lbs a week (more depending on how much I exercise). So far it's been three days and I'm doing well. (Fr…

1 mile, 15 minutes, 30lbs

Since my last post I have not stepped on the scale. Lets just say I indulged a little during the holidays and lets leave it at that. Stepping on the scale today would only put me into a state of anxiety and gloom. While my medication helps with my mental state I don't want to push the river. This time of year is generally a 'down time' for me. Not sure if it's the post holiday crash, the lack of sunlight or perhaps both?

On an up note I've just started getting into a schedule of exercising. Last week I ran 3 x at a distance of 1 mile each time (my back has been feeling fine - fingers crossed it continues to do so). This week my goal is to run 4 x at a distance of 1 mile and to increase my actual running time from 1 min 30 sec to running for 3 mins at a time. Today I started my day with a run. I ran 3 minutes, walked 1 minute for a grand total of 1 mile in 15 minutes. Lets just say I was running at a whopping 4.3 miles per hour (barely a jog). While I was running m…