And so it begins....

Hello friends,

So, after weeks of eating and drinking whatever I like and exerting myself as little as possible and the inevitable weight gain, it is time to get down to business! This past Monday, Sept. 21st, I started the Weight Management and Exercise Program at my place of employment, St. John Westshore Hospital. It is sponsored by our Wellness Committee. Frankly, I wish the hospital would do more to promote wellness for their employees but that is another subject all together.

The program works like this: It is 8 weeks long. We meet every Monday at 4:30pm. It starts out with the weigh-in (cue impending doom music) and some nutrition/diet education given by a dietitian. After that, we have 45 minutes of low impact aerobic/strength training given by a certified exercise instructor. The cool part is that you pay $100 up front but have a chance to "earn" back some of your initial investment. 100% attendance earns $20 refund, each pound lost earns $2 refund, and each pound lost and maintained through January 4th, earns an additional $2 refund. So, I figure if I play my cards right and stick to it, I can potentially end up paying $16 out of pocket. We'll see.

I will give you my initial numbers so that we can track my progress together. At the first class they took our weight, body fat percentage, BMI (Body Mass Index), and waist measurement. Here is the painful truth:

As of 9/21/09:

Weight: 155.6 lbs
Body Fat: 34.7%
Waist: 36.5 inches
BMI: 29.4

Ouch, I know. Here is my ultimate goal and the optimal levels:

Weight: 115-120 lbs. (although I would love to get down to 110, that may be slightly unrealistic)

Body Fat: 21-24%

Waist circumference: Less than 34 inches

*BMI: 19-25

*For those of you unfamiliar with the BMI measurement it is simply a height to weight ratio and in my opinion, is not an accurate measurement because it does not take into account any variables, but can still be a useful marker.

As you can see, I have a loooong way to go but I am determined to forge my way ahead! After our exercise class on Monday, I decided I still had enough endorphins flowing through my veins to take a jog (just one measly lap; 1/2 mile) around the pathway in front of the building. Wow!! About halfway around, I was comforted by the fact that I was mere steps away from the emergency room because I thought I was going to collapse! I was so surprised at how out of shape I have gotten!

Come Tuesday morning, I was so sore I could not make it down steps without a firm grip on the railing or walls! Bending over to pick something up was a huge feat! I was happy to be sore because that meant my muscles had been challenged, or tortured whichever way you want to look at it!

The other thing we have to do is to keep a food diary. Which means writing down and tracking everything that goes into your mouth. I've never been a big fan of these things because of the hassle. However, I am going to do it this time the best I can. I vow to write down the good, the bad, and the fattening!!!

Wish me luck and tune in next week!

In good health,

Mary Lou

Sometimes life gets in the way.....

Dear Friends,

This blog entry is unrelated to weight loss but it is a major happening in my life that effects my ability to get in shape as well as every other aspect of my life.

Rich and I just received news yesterday that our 3yr old Golden Retriever, Lexi probably has terminal cancer. We are still in shock and trying to process this awful turn of events. I was just going through pictures of her today when she was a puppy and I swear, it seems like yesterday. She is such a dear, sweet dog and she loves us dearly and we love her right back. I've had pets throughout my life but never really "owned" my own dog. She is just like one of my kids and I can barely stand the thought of losing her.

We took her to the vet cause she hasn't been eating her food and has been sort of lethargic. We thought it was repercussions of eating a dead rabbit two weeks ago. They just happened to see an abnormality on lungs on the x-rays of her abdomen so they decided to do full chest x-rays. The vet showed us the films and we couldn't believe it. There were masses all throughout her lungs. He said there was a possibility that it could be a very bad fungal infection but we got the impression that isn't very likely. He did send blood out to test for it though. He said if it is cancer there is nothing they can do. Wow. Rich made a very true statement when he said we always know eventually you'll lose your pet (since we generally out live them), we just were not expecting this to happen so soon.

This was also bad timing because today is my daughter's 17th birthday so I did my best to try to make the day special for her while dealing with this news. I think I (and her dad) did a fairly good job of that. I'm hoping so anyway.

It was a beautiful day today and I was off work, and kept wanting to go for a walk with Lexi, but she wasn't there. She was at the vets overnight last night and didn't come home untill tonight. I could have gone by myself but it didn't seem right. Sigh. We are going to make the very best of the time we have left with her.

Take care of the ones you love (even your animals), you never know how much time you'll have with them.

Until next time,

Mary Lou

Back from my wedding hiatus!

Hello friends,

No, I did not disappear off the face of the earth. I merely took some time off to go to Maine and get married. If you've been following this blog, you can safely assume that I did NOT reach my goal weight for my nuptials. Mainly because I was enjoying summer a little too much and was not able to remain focused. When it became clear that I was not going to succeed in time for the July 25th ceremony, I sort of totally threw in the towel and tried to focus on the happiness and excitement of going away and getting married. I'm happy to say, that I DID succeed at that!

The trip was fantastic and our wedding was exactly what Rich and I had dreamed of. We took a ton of pictures (some of which are on my Facebook page), and still need to get them printed for an album, frames, etc. Anyway, in looking at the pics, I can't help but cringe at how heavy I look. Which is EXACTLY why I was trying to slim down in the first place. Obviously, I can't do a thing about that now, however, I am still determined to get back in shape for some very definite and important reasons.

Recently, I had my yearly check up at my OB/GYN for Pap test, mammogram, etc. My doctor ordered some routine blood work which I had done at my lab. Because I work there, I added some "extra" tests on to see how I'm doing. My doctor ordered a CBC (blood count, check for anemia), Thyroid test, fasting glucose, and Vitamin D level. Except for my Vit D being a little low, the others were normal. I ran a Lipid profile to check my cholesterol, LDL, triglycerides and HDL. Now, I have always prided myself in the fact that my cholesterol level and other lipids have always been well within normal. I was somewhat distraught and concerned when I compared my results with those I had done 2 yrs ago. My cholesterol went from 193 to 225. Anything over 200 is considered elevated. My triglycerides went from 138 to 186 and my LDL ("bad" cholesterol) went from 113 to 135. All my lipids are now in the "Borderline High" range. Wow. If I keep up at the rate I'm going, I'll be at risk for heart disease, the number 1 killer of women, and have a good chance at becoming a statistic. Obviously, I want to do whatever I can to prevent this from happening. Namely, healthy diet and EXERCISE!!!!

The other thing I've noticed (besides feeling really fat and sluggish), is that my joints and muscles get sore after activities that were previously non-issues. For example, last night, we were out celebrating Labor Day with some friends on their boat/marina and listening to a couple bands and I was doing a lot of dancing. I used to be able to dance all night long and not feel a thing the next day. This morning, it hurt to go down stairs. Holy crap! I'm in bad shape. Well, I suppose if you consider round a shape....that's a joke!

I am 43 years old. My plan is to live much longer and to stay healthy. I work in a hospital and am surrounded by illness all day. I do not want to go down that road. I want to be around to see my kids grow up, graduate, get married, etc. Not to mention looking good and feeling healthy in general. If those aren't compelling reasons to eat right and exercise I don't know what are!

I am going to rededicate myself to getting in shape. Starting with getting enough sleep. I will keep you posted on my progress and I urge all of you to be healthy so you can live a good long life also!

In good health,

Mary Lou

I'm still here!

Oh...my....gosh! Has it really been since June 23rd since my last entry?? Wow. Okay, the thing is, I've been having the most awesome summer which is a very good thing. Rich and I have been so enjoying this wonderful Cleveland weather. We've been boating on Lake Erie, partying at backyard BBQ's, went to the Lynrd Skynrd/Kid Rock concert at Blossom, saw the Lake Erie Crushers in their new stadium in Avon with the kids, Boston Mills Art Fest Preview night with the girls, and more, PHEW!

Now, you may be wondering how the exercise/diet program is coming along. Not too surprisingly, I'm not exactly at my goal weight, or even close! It was so gosh darn easy to fall out of healthy patterns which were so difficult to keep up to begin with! Here's the thing: I am so happy right now with life in general, that although my physical self isn't exactly where I'd like it to be, everything else is going so well, that it doesn't seem to have the same importance as it once did! In the past, I had placed so much emphasis on my physical self and how unsatisfied I was with my body and how nothing but absolute thinness was acceptable. WHY??? It's clear to me that no one else seems to care how thin or fat I am (even the love of my life) why should I beat myself up about it? Does this mean that I'm totally surrendering to being 20lbs over weight? No it doesn't. It simply means that right now my priorities are enjoying life, being with the people that I care about and that mean the most to me. Part of my enjoyment of life includes eating yummy food, drinking adult beverages, and taking part in leisure activities. Right now there just isn't a whole lot of time left over for exercise and deprivation.

So, Rich and I leave in exactly one week for Maine for our wedding/honeymoon. I had wanted desperately to look thin and sexy in my tropical print sundress. Is it possible to look "not so thin" and sexy? That is what I am hoping anyway. Rich does not exactly have a body builder physique to say the least. But ya know what? I love every inch of him and I am sure he feels the same about me, in fact I know it because he has told me as much many times. He will admit, however, that he loves how I look when I am thin but it doesn't mean he loves me any less when I am not thin. The bottom line is...it is what it is.

I am so happy and excited to be going on this adventure and marrying the man of my dreams! I have many things to be thankful for and am so blessed. Perhaps, sometime after we get back and have settled back into a routine and the weather starts cooling off I will be motivated to once again get in shape.

My tip for the day is: Just remember: it's the INSIDE that counts! Live for the moment, seize the day, Carpe Diem, Dance like no one is watching, love like your heart has never been broken, count your blessings, there is always someone who has it worse than you, love yourself...you're the only YOU you've got!!! God loves you and God doesn't make junk!

Check out my Facebook page in the next few weeks for wedding pics!!!

Yours in Happiness,

Mary Lou

Need to get back on track!

Hello friends,

I am back after not doing a very good job keeping up with my blog. There are a couple reasons for this: One, with the weather FINALLY getting nice, I like to spend every moment I can outside in the fresh air and sunshine, not inside on the computer. Secondly, I have been bitten by the lazy crazy days of summer bug and have gotten pretty lazy. As you may know, all of our exercise equipment is in the basement. Who the heck wants to go down to the "dungeon" and workout when it's sunny and 80 degrees out? Apparently not me.

Okay fine, so what is stopping me from riding my bike, jogging, walking the dog, etc. outside? Like I said, being lazy. Instead of being active, I have taken to lounging on the patio after work with my feet up and a nice cold beverage in my hand as well as a few snacks. I tell myself I deserve to relax after 8 hrs of hard work and that I'm way too tired to do anything else. And once I start relaxing, there's no turning back.

Here's the thing: I'm not losing any weight this way! I know, shocking!! So the way I see it, I have two choices: I can make my priority relaxing after work, and not watching my dieting and remain overweight, OR....I can get back on track and start exercising and eating healthy. I hate to say it, but I've even gotten to the point of trying to except my body for what it is...surrendering to the extra fat. Can you even believe that! Although I believe a healthy body image is important and you should not dwell on the negatives, I know deep down inside of me (buried under a number of layers of fat),there is a thin person dying to get out!!!!

I know what I need to do, I just need to do it!!!

By the way, my wedding is a mere month away. I know there is no way I'm going to make my goal by then, the most I can hope for is to lose a few meager pounds at the most. I know Rich will love me no matter what I weigh, but I really want to be the best person I can for him, and for me!!

Stay tuned..............

Hitting the proverbial brick wall!

Good Morning friends!

I'm at a loss here. For the past few weeks, I've been doling out all of this great (well, perhaps good), weight loss advice hoping I sound like I actually know what the heck I'm talking about. These are things I've learned along the way, and what has worked for me in the past. Here's the thing: I've been doing what has worked for me in the past, but for some unknown reason that's driving me nuts, it's NOT working! At least not yet anyway. When I first started getting serious about losing this weight (when I was at my highest weight ever at 158 lbs last summer), I started eating better and working out. I was only working out 2-3 times per week but it was enough to lose on average 1 to 1 1/2 pounds per week. Not a lot but it was steady and consistent. Eventually, I was able to lose 18 lbs. I am still 20 to 25 lbs away from my goal weight of 115-120lbs.

So, for the past few weeks, I've been working out 3-4 times per week and trying to eat really well. I actually GAINED two pounds the end of May and have not been able to take those off, much less LOSE any more weight! What gives???? The only thing I can think of, is that I eat too little during the day, then at dinner time, I eat a little more to make up for it, and my body is in starvation mode and turns any and all extra calories right to fat to make up for the deprivation. Also, since I've been doing more strength training, it's possible I'm gaining muscle which weighs more than fat. Whatever the explanation, it is extremely frustrating. Maybe you have experienced similar problems.

Here is what I am NOT going to do: give up! Not a chance. I am going to keep pushing myself and do my best each day to stay on my program. I know eventually, my body will give in and start burning those fat cells despite it's current resolve to hang on to them!

This brings me to my current weight loss tip:

Try not to get discouraged if you don't see the results you are looking for right away! You didn't get heavy overnight and your not going to lose the weight overnight. Sometimes, it takes your body awhile to adjust to new patterns of eating and exercising. Do not give up! If you fall off track one day, resolve to do better the next day. Keep your goals in sight. It also helps to set short term as well as long term goals and to change them if needed.

Yours in Health,

Mary Lou

Great workout today!

Hello friends,

I have to give myself a little pat on the back today. I was off work and had my daughter's 8th grade commencement/award ceremony in the afternoon. I got up around 9:00am, got into my workout clothes right away and went right down to the basement to workout. Since I did some strength training/conditioning yesterday, I decided to go all cardio today. I usually try to push myself as hard as possible during my workouts to maximize my efforts. Today after warming up with a fast walk on the treadmill for 4 minutes, I decided to jog at 5.5 mph for 2 miles without stopping. There was a time when I could run for 45 minutes and do 3.5 to 4 miles but I am quite away off from that time and distance right now. The 2 miles was tough but I did it. I did a total of 2.4 miles in 30 minutes. Not a record by any stretch, but I certainly worked up a good sweat. After a little bit of stretching, I jumped on the elliptical and did 25 minutes on variable resistance. That was tough, worked up a major sweat and it felt great!

I probably sweated off another quart or so in Lee Burneson Middle School gym during the ceremony! Man was it hot and stuffy! And long! After my workout, I had a banana/strawberry smoothie. That's all I had to eat until 3pm. I was starved and grabbed a banana, granola bar, and slice of cheese before the next activity. For dinner, I made my "gourmet" burgers, with watermelon on the side.

All in all, a good day. It's going to take a long string of "good days" to see progress but I'm up for it!

Healthy tip of the day:

Get enough sleep and try to minimize stress. Both are important for your body to fight sickness and recover from exercise. I believe most people do not understand the importance of getting 7-8 hours of sleep. I have lived with sleep deprivation and it is awful. You can't treat yourself well if you are tired and fatigued. Stress is also detrimental to good health. Find ways to relax and to avoid stressful situations. Short of jumping on a plane and flying to a tropical island which is what I'd love to do!

Until next time,

Yours in Health,

Mary Lou

Consistency is key!

Okay, I'm back. I very much enjoyed the beautiful weather this weekend and had some good times with family and friends. Unfortunately, dieting and exercise took a back seat again. I've noticed a fairly consistent pattern that I'm gonna have to try to figure out a way to break. During the week, when I'm working, I do really well with the eating plan. I'm also on a fairly routine schedule which helps. On the weekends, I tend to want to relax and enjoy myself. Food and drink are part of that enjoyment. Then, I'm disappointed when I see the number on the scale Monday morning. DUH! It's almost like, when I'm doing good during the week, my body is just biding it's time until the weekend when I'm feeding it extra fat and calories and then it's party time for the fat cells!! I know for sure, that in order to see any kind of progress, I'm gonna have to be more consistent.

Rich and I are on our "Last Chance Diet/Workout Routine" before the wedding! He had to really twist my arm to get me to do our new Bosu trainer/DVD this afternoon. He had already done the 1 hour complete workout earlier. Of course I was glad when I finished it. I'm sure I'll be sore tomorrow. I'm glad Rich is encouraging me more so than he has lately. It helps to have someone motivate me when I don't feel very motivated. I am trying to fight the feeling of getting discouraged and just really try everyday to stay on track.

Here's my workout tip of the day:

Be as consistent as you possibly can. Each day may be different for you, but stay on the sensible eating plan, even if you are out and about. Try to fit in at least some exercise each day, even if it's not a full blown workout. Any exercise is better than none at all.

Yours in Health,

Mary Lou

Fighting the daily battle with fatigue and losing.

Okay, I'm struggling here. If you've been following my previous blogs, I should be giving you the impression that I have at least somewhat of an idea of how to lose weight and get in shape. My personal knowledge is based on my own personal experience over years of gaining and losing weight, as well as tons of reading materials in books and magazines on the subject. I know in my head what works for me. However, it is one thing to know what works, and a completely other thing to actually be able to do it! Ha! No shit Sherlock! Why do you think millions of other people are in the same boat? Why do you think the diet and weight loss industry is a BILLION dollar industry? Because it's NOT EASY!! Most people want the easy way out. Take this pill. Wear this rubber thing around your waist. Eat this shake. Look at our sexy, skinny model and put your face on her body. You get the picture. Think about it: if weight loss was easy, the diet industry would go out of business in a matter of days. Think about the Biggest Loser show. Those people looked like they were nearly KILLING themselves in the gym! Look what they had to go through to get where they are.

So here's my dilemma, and I'm asking for advice.

I work 4 days per week/8 hrs a day in a hospital lab. My work day usually starts at 6am. I usually get 4.5 to 5 hours of sleep per night on the days I work (not nearly enough, I know). My job is very hectic and much of the time stressful. By the time my shift is over, I am BEAT! Sometimes, I try to catch an afternoon nap. Other times, I'm running around with my kids (three of them, ages 11, 13, & 16). Every day is different. This week I work Mon-Thurs. Every day this week, I have felt tired, head achy, and just blah. There is absolutely no motivation nor energy to workout.

I have been doing fairly well with my eating plan. I usually do great all day until about late afternoon, when I'm starving and I tend to eat a little more than I should, although I'm still not eating junk (or very little).

However, I know I NEED to workout for an hour per day 4-5 days per week to make any progress. If I only work out on the days I'm off, that leaves 3 days per week. Not enough. So, what do I do about exercise on the days that I work?

Since January, I have only lost about 4 pounds. I need to lose 20lbs. So far, I'm not getting the job done. I am not happy with my appearance and don't want to use my job as an excuse. But it is what it is. For one, I know I need to get more sleep at night. However, I am a night owl and my brain and body don't start to wind down until after 11pm. I have been struggling with this since I started this job 3 years ago. All I know is, my current strategy isn't working and I need to step it up but how?

No weight loss tip today, I'll make up for it tomorrow.

Let me know if anyone has any great ideas for me!

Thank you!!

Yours in Health,

Mary Lou

Not a stellar day....

Hello Friends,

I'm back after a busy weekend of lots of yard work. I am hoping that counted as exercise because it consumed the better part of Saturday and Sunday. Our yard looks beautiful and I was pretty darn worn out by Sunday evening. I did my usual share of socializing: out with the girls on Friday night, watching our beloved Cleveland Cavaliers lose on Saturday with the neighbors. Eating and drinking more than I should but not going hog wild either.

Despite what I consider at least halfway decent efforts, the number on the scale refuses to budge!! The fact that it happens to be "that time of the month" for me does not help matters at all. I can always count on 2-3 lbs gain during this time. I am reminded once again how difficult it is for me to lose weight.

Today, I did great with my eating plan. I ate very moderate portions of healthy foods. However, I had a very hectic day at work and by the end of my shift, did not feel well at all. I had a slight headache, stomach did not feel good, and very, very fatigued. All I wanted to do after work, was to curl up in a ball and snooze on the couch. And that is exactly what I did! I was in major low energy mode the rest of the evening. Rich and I did have a very pleasant walk with the dog but that is as much energy as I could muster. I am not feeling too great about myself right now but I am trying to stay positive. We all have good days and not so good days. I have decided my weight loss tip of the day will be different ways to gauge your progress.

Mary Lou's weight loss tip #4: Use varying methods to gauge your progress:

1) The scale: Weigh yourself the same time everyday, preferably first thing in the morning. I have heard different theories, including only weigh yourself once a week. Here's what I do: I weigh myself everyday. If I don't like what I see, it motivates me to do well the rest of the day, if I'm happy with the number, it is positive reinforcement. However, I only RECORD my weight once per week. That is a good way to track progress.

2) Clothing: Your clothes fitting looser is a sure fire way to know you are losing weight. I wear scrub pants to work. When I was gaining weight, those babies were getting tighter and tighter until they were busting at the seems. I knew right away I had lost some lbs when they felt loser. I remember getting ready for a trip to Floriday in the winter years ago and being shocked when my summer "skinny" clothes actually fit. What an awesome feeling!

3) Take your measurements: I take my measurements once per month. The main areas are : chest, waist, hips, and thighs. I also measure upper arms and calves. You would be amazed how much an inch here and an inch there adds up! Just make sure you measure the same area each time at the same spot.

4) Body Fat percentage: I have a digital scale that measures body fat percentage. The average percentage for woman should be 22-24%. I am at 34%. Your body fat should decrease with your weight. That way you know you are losing fat and not lean muscle and/or water. It is a good indicator of what "type" of weight you are losing.

I need to reinforce my efforts each and every day. Try to stay positive! Tomorrow is another day full of possiblilities!

Yours in Health,

Mary Lou

Nobody's perfect....especially me!

Hi friends,

It's 4:30am and I woke up and can't get back to sleep. Why? I'll get to that in a minute. This is a problem because I have to start my work day in a few hours and I could really use a couple more (maybe one more) hour of shut-eye. Well, it won't be the first time I've functioned while sleep deprived. Ugh.

So far, I've done a good job of writing about everything I'm doing right but have neglected to mention many of my shortcomings. As the title of this entry says, no body's perfect. If I was, I would already be the svelte 115 lb woman I'm envisioning.

Like most people, I have a few downfalls, or weaknesses that sabotage my weight loss efforts. Near the top of the list would be my fondness for alcoholic beverages. I enjoy a glass or two, or three, etc. of wine in the evenings before, during and after dinner. Usually white but sometimes red. If it's red I tell myself it's good for my cardiovascular system and go with that excuse. It's not uncommon for me to polish off an entire bottle myself during the course of an evening, which sounds terrible until you realize a bottle is like 4-5 glasses. Okay, it's still not great.

I also love beer. All kinds as long is it's nice and cold. When I'm out with friends that usually what I'll drink. I also like martinis. And margaritas. I'm obviously not picky. So, now that I've confessed my sins I'll tell you why alcohol is not the best thing to consume for someone trying to lose weight (large amounts are not good for anybody obviously).

When you drink alcohol your body uses it for fuel instead of food. It's a very efficient energy source. That means the calories you've taken in in the form of food don't get used up, but stored as fat instead. BAD! Alcohol is also dehydrating. Make sure you drink extra water during and after drinking alcohol. I've also noticed it messes up my sleep. I don't get a sound sleep at night, and sometimes, like today, I wake up early and can't fall back to sleep. The next day I feel sluggish and tired and a lot less likely to want to work out or eat right: BAD!!

That bring me to Mary Lou's Daily Weight Loss Tip:
TIP #4:
Try to eliminate or at least cut back on your alcohol consumption. If you drink beer, drink "light" beer. Michelob Ultra is a good one. Drink extra water during and after drinking alcohol. If you slip up and overindulge (oops!), don't get too down on yourself, just try harder the next time.

Well, some of us have to work in a couple hours. Probably will not get my workout in today. I did dust off my bike and took a spin around the neighborhood yesterday. I also went for a jog and walked the dog. So I got that goin' for me!

Yours in Health,

Mary Lou

Do what works!

First of all, I want to thank those of you (all four so far, I believe!) who are reading/following my blog! I hope it is at least mildly entertaining and at best helpful to you on your weight loss journey. As for me, it is so fulfilling to get my thoughts out there and to share with you my struggles and successes. If you enjoy reading my blog and know of other you think will enjoy it to, please pass the link on!

Yesterday I tried a new workout. It is so easy to get stuck in a workout rut and do the same thing over and over. For a long time I was doing 30 min on the treadmill and 20-25 on the elliptical. I was losing weight, but eventually, my body got so used to using the same muscles groups. It is so important to change up your routine and to continue challenging different muscle groups. You have to understand, I am extremely picky when it comes to my workouts. If I use a DVD, I either love it or hate it and know within the first 5 minutes. If I go to a class, I either love the instructor or I don't and if it's the latter, will not go back. The point is, you have to try different things to find what's right for YOU!

So, yesterday I tried our new 10lb medicine ball w/instructional DVD. I had never used a medicine ball before and thought I'd give it a shot. It was a fairly decent upper body workout. My arms and shoulders are definitely sore today (I commented to Rich this morning that I felt like I had been lifting a 10lb ball, tee, hee). I wish it had done more for my core like the DVD claimed it was supposed to but I'm thinking it will take more practice with it to develop the proper form. It lasted about 45 min. and I felt like I need more, so I did 20 minutes on the elliptical to finish off. Then, I did some stretching. VERY important to stretch those muscles after a workout! The only thing I did not like about the DVD, and in fact, found very annoying was the background music, if you can call it that. It was basically the same 4 beats played over and over. I started laughing when my kids came down and started doing "beat box" noises to it and they messed me up!!

So, here is Mary Lou's Daily Tip #3:

Tip #3: Vary your workouts to avoid boredom and to challenge different muscle groups. Find what works for YOU. Everyone is different. Don't be afraid to try different things, step out of your comfort zone. If you don't like it, at least you tried. If you do, hey! You found a new way to exercise!

Above all, like the Nike ads say, "Just Do It"!!

Yours in Health,

Mary Lou

Small changes can make a big difference!

Day #3

It is sunny and warm out today. Rich and I took the dog (golden retriever named, Lexi) for her daily afternoon walk and her tongue was hanging out and she was panting heavily. Fortunately, I don't have all that fur covering my body so I was enjoying the warmth from the sun. It is much too nice to work out in the basement so I'm thinking about dusting off my bike and going for a ride. I used to be a big bike rider, but over the years, like so many things, that fell by the wayside. Biking is great exercise and a great way to enjoy the outdoors. I am going to make a concerted effort to do it more. It would help if I can talk Rich into doing it with me so it is something we can enjoy together. I think he has a dilapidated 10 speed around here somewhere.

I've decided to try to get as much activity as I can each day. For example, on the days I work, I like to just eat a quick lunch and then take a brisk walk around the beautiful walking trail on the grounds of the hospital. I am lucky we have that feature. Even doing things like shooting hoops with my son or jumping on the trampoline, or running around the yard with my dog. Anything to get the body moving and the blood pumping, plus it's fun!!

One thing that made a huge difference for me in my weight loss is cutting back my portions. I am grateful for Rich for making meals so often, however, he would portion out the same amount for both of us. And I, of course would eat however much was put in front of me. Now, it doesn't take a genius to figure out a 5'1'' woman does not need the same quantity of food as a 5'10" man. As soon as I cut back my portion sizes (almost in half) I noticed it was easier for me to lose weight. I have heard one trick is to use smaller plates so it tricks you into thinking you're eating more. I don't really have to do that, but it may be helpful to others.

That brings me to Mary Lou's daily weight loss tip:

Tip #2: Instead of eating three large meals a day, eat 5-6 smaller ones. You should never go more than 3 hours between eating something. A typical day for me (when I'm being "good"), is a bowl of oatmeal and some fruit in the morning, a small snack before lunch (like yogurt or protein bar), a salad with some sort of lean meat (chicken or tuna) for lunch, an afternoon snack like a piece of string cheese and some almonds (protein is good because you stay full longer) and a healthy dinner. This does two things: it keeps your metabolism going at a steady rate all day and also will keep you from getting too hungry and over eating. If I know I'm going to be out running around all day, I'll pack a protein bar or a banana in my purse to tied me over until my next meal. And don't forget to drink your water! (see Tip #1).

I'm going to try my best to get a workout in tonight since it's too nice and sunny out to be in the basement. Gonna plant some flowers instead!

Wow, it's 2pm already, I'd better get going!

Yours in health,

Mary Lou

I didn't want to, but I did it anyway.

Very often, the last thing in the world I feel like doing is exercising. There are so many other things I could be doing that require much less effort: watching TV, sitting on the computer, napping. However, none of those activities are going to help me one little bit in reaching my weight loss goal.

The thing about exercise is that, I dread doing it, but once I get started, it feels GREAT! Then I think, why don't I do this more often? The other thing is, the more you do it, the more apt you are to do it again, and become more consistent.

So, I dusted off the treadmill and the elliptical and did 30 minutes on the treadmill, walking/jogging using the incline off and on. Then I did 25 min on the elliptical on a light workout program. I say light, because it was the first of 3 levels, but it kicked my butt. I was sweating like a pig, although I have to say I liked seeing the sweat dripping off my body onto the machine. It sounds disgusting, but to me it means I'm working hard.

I was gonna do some stretching and ab work after like I usually do, but my girlfriend called and I opted to gab instead.

I thought I'd share some good getting in shape tips after every blog to help others who are trying to do this too. They are things that have worked well for me and hopefully will work for others. Some you have probably heard before, but may be worth reinforcing:

Tip #1: Drink plenty of water! Always have water with you wherever you go and just drink it all day long. I never go anywhere in my car without a water bottle. Drink during your workouts and after. If you are peeing constantly, that is a GOOD thing! It means your body is able to flush toxins out of your system. Toxins and free radicals are constantly building up in your body. Each and every one of the billions of cells need water to function properly and to keep your electrolytes balanced. I can not say enough about the importance of drinking water (sports drinks and decaffeinated bevs count too). Personally, I wish beer counted too but it does NOT!

Thanks for visiting! Comments are welcome.

Mary Lou

Day one of my new life!

Yesterday, I turned 43 years old. My goal for my 40th birthday had been to get down to my goal weight of 110-115lbs. Three years later, that hasn't happened. I'm getting tired of just waiting for the weight to fall off and the reality of the hard work and constant dedication that this is going to require is hitting me in the face. I so desperately want this and know how much better I will feel about myself when I accomplish my weight loss goal, but what is it going to take to motivate me?

I had been thin all through HS and college. In fact, in college, I was taking a full load of classes and working 2-3 part time jobs. I was a very thin 106 lbs. Since I'm only 5'1'', that weight looked great on me. Once I started my Medical Technology program at Southwest General Hosp., for a year all I did was eat, sleep, and study. The weight slowy crept on. When I got married in 1991, I weighed 120 lbs. Still not a bad weight but more than I would have liked. Then I started having babies. It took me one year to lose the baby weight after kid #1, then I got pregnant again. It took me another 1 1/2 years to lose the wieght from baby #2, then I got I got pregnant again. By then, I was a stay at home mom running round after kids and taking care of everyone but myself. I tried off and on to lose weight without any real success.

Finally, after 5 years off on again-off again dieting/exercise, I got serious. I found two workout buddies and started going to the rec center 2-3 times/week plus working out at home. I started running and was up to 4 miles in 45 minutes. After a year, I was in awesome shape. I was down to 120 pounds again and looked fantastic. However, I had reached a plateau and couldn't lose the last 5 no matter what I did. During this time, my marriage started to fall apart and during the breakup of my marriage, I went on the "divorce diet" and stopped eating and sleeping very much. I got down to 116 pounds and felt great.

Then, I went back to work and stopped exercising, was happy and in love and guess what? I started the inevitable weight gain. I could absolutely kick myself for letting that happen. After all that hard work to just let it slip away like that kills me! Last year I reached my highest weight ever of 158 lbs.!! I was huge! Rich and I started to gradually purchase workout equipment for the basement and we both started working out and eating better. I was able to lose about 16lbs. Now I'm getting lazy again.

My job is extremely demanding and it wears me out. This is just one of many excused I've used for why I haven't gotten back in shape. I am getting married in 60 short days. I desperately wanted to be down to 120 lbs by then. That is not going to happen. I would love to just lose as much as I possibly can so I can feel good about myself and how I look for my wedding day, and thereafter as well.

Many people don't realize that any diet and exercise program doesn't start in the gym. It starts in your head. You have to be emotionally and mentally programmed for weight loss. This is no time for negativity. You have to prepare yourself mentally before any physical routine begins. Thus, the reason for this blog. I know in my heart I can do this. I have proven it before. I have to have confidence in my strength and my spirit that I am worth it.

Thank you for coming with me on this journey.