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A mile one step at a time
Posted on May 14, 2008 by tlewia
Filed Under About me, road race, running | 3 Comments
I finally got a little bit of good news in my quest to train for road races. My podiatrist says I can now double my treadmill activity from 10 minutes to 20. Yippee!!! Arrgghhh!!
Yes, this is good considering my injury. I have a heel spur caused by unhealed plantar fasciitis. Since I have a pretty high tolerance for physical pain, I’d been suffering with it for years. But in my head it’s pretty darn pitiful. I’m ready for a lot more than 20 minutes on the treadmill. Oh and the 20 minutes is no incline and a brisk walk… that’s it!
Last summer the foot became a big problem as I set out to try my hand at running. I set a small, preliminary goal: To run a mile. One day when I was doing step-ups onto a bench at the gym during a training session I fell on the foot and aggravated the injury. Like most things that happen in life, it was a blessing in disguise. An X-ray showed the heel spur and I finally realized the nagging discomfort on my right foot needed more attention than I had given it.
In the ensuing months I’ve ingested anti-inflammatory medication, had my foot taped and re-taped, relegated my cute shoes/sandals to the back of the closet in favor of sneakers with a special insole, and been completely banned from squats, the foot press and the stair-stepper machine. And i worked around the injury taking on other challenges instead of the treadmill.
So here I am today, nearly a year later, still not having met that goal of running a mile. While the mile alludes me, other accomplishments do not and that is how I fight the frustration. I can lift heavier weights, take on harder workout routines, reach 60 minutes on the elliptical trainer (can’t help but keep throw this one in. Sorry!), among other things - some described in other blog entries here.
But my heart is still set on the mile.
So 20 minutes on the treadmill will have to bring me one step closer to it.
Feeling the pain means living life
Posted on May 7, 2008 by tlewia
Filed Under 1, food table | 3 Comments
Wednesday morning is when I usually discover the full impact of whatever torture my trainer Corey put me through Tuesday.
Sure I feel the workout as I’m doing it. Yesterday was a particularly difficult hour, in fact. If you were to have seen me I was literally crawling from one floor exercise to next. I got an occasional sympathetic look from fellow gym goers and repeated unsympathetic looks from Corey.
Push through, he says. I always do.
But today… well it feels like someone took 2×4 planks and pounded the back of my arms from the elbow to the shoulder. I suppose that could have happened while I was sleeping since I was pretty much exhausted from the day’s physical activity.
It’s so bad that a co-worked walked up to me and touched the back of my arm to get my attention and I jumped as if I’d been stabbed with a knife - which I’m quite certain would be less painful. 
Funny. When Corey greeted me yesterday it was with a workout that included a lot of inflated balls. He 
switches things up every so often and it was time for something new. So an hour playing ball with my trainer. I can handle that, I thought. How hard could it be?
OK so yes when I found myself holding the weight of my entire body up while leaning on the big inflated ball (top photo) that could roll away at any time all thought of fun had left my mind.
I wasn’t all that gleeful a few minutes later when I was doing push-ups while balancing on top of a half-ball (bosu ball, middle photo).
And there was no fun involved when I was attempting the difficult task of holding a giant ball between my knees, up in the air and doing stomach crunches. (Bottom photo)
But all kidding aside. When I feel pain I know that good things are coming. Pain is a part of life, both physical and emotional. Feeling pain means you are living life and opening yourself up for more of life.
It also means you are getting stronger and developing muscles where none (or weak ones) existed.
I’m getting stronger. I feel it every day.
Motivating questions
Posted on May 5, 2008 by tlewia
Filed Under About me, Weight Watchers, gym | 1 Comment
Where does motivation come from?
That’s a question I’ve been asking myself for about a year. And an answer I’ve not been able to find. It’s a scary question, really. What makes us do what we do?
Most weeks during this time I tried to make it to the gym five days. Some weeks six. Some weeks four. I’ve had vacations, holidays and long weekends when I haven’t gone at all. I’ve also pushed myself to go twice a day at times. And I’ve had more than a year on Weight Watchers.
This may all sound like I’m gloating, though that’s not why I say it here. I say it because I have absolutely no idea why or how I’ve done it and I’m perplexed. Until I know how can I prevent myself from falling back into old behaviors, and losing the muscle I’ve gained and finding the 60 pounds I’ve lost. I’m trying to figure out what is in my head and my heart and I’m no closer to an answer a year later.
Why am I able to do all this now? I’ve intended to do it before. I signed up for Weight Watchers several times and had successes too. And then I stopped.
But why now? Why am I pushing so hard to find health and a life?
Because I am worth it.
Those four little words may seem small as you read it, but for me to say they are huge. I am worth it.
I’ve put myself first on my list of priorities. No one else will put me first until I do. Doing it was hard. Saying it even harder.
I am worth it.
When work and life get in the way I promise to make the sacrifice. But it is difficult. It’s very easy to put yourself second … third … fourth… We all do it when work beckons, life annoys, friends need, family requests. We do it when we stop believing in ourselves. We do it when it is easier… like when staying home and watching a movie is so much more appealing than getting caught in a downpour on the way to the stationary bike.
It’s so easy to do really. Easy to walk away. Easy to forget what you can achieve. Easy to eat junk and veg out on the couch.
Walking away is always easier. Not facing the challenge. Not addressing the problem. It takes motivation to stay.
But where does motivation come from? Truthfully I don’t know.
What I do know is I am worth it.
A sense of accomplishment
Posted on April 28, 2008 by tlewia
Filed Under 1 | 4 Comments
Sometimes all it takes is a little accomplishment to change your week - and your life. For me the gym has become that outlet, a place to succeed and to leave feeling pretty darn good about myself to boot!
Last week, was an otherwise monotonous work week for me. Warm, spring weather taunted me from my desk and the days until the weekend dragged.
Heat from outside also had done a number on the temperatures at the gym. Eventually, when a heatwave had settled in, the gym owner opted to replace the A/C altogether. Good for us in the long term, but a steamy week while we waited.
So Wednesday when I arrived and walked into the sauna that had become the main room of the gym, I wasn’t sure what I could do. My assignment, from Corey my trainer, was 60 minutes of any cardio. Not unusual punishment on a normal day, but this day I would be lucky to limp through.
I jumped on the elliptical trainer and pushed forward.
Those who have read this blog know the elliptical has been a constant nemesis that I continue to fight. It’s been that way since the first time we met, a year ago, when I tried it and lasted only two and a half minutes. Stupid machine.
This day I cleared my mind of anything but putting one foot in front of the other. I’d be happy to finish 30 minutes, I told myself, as I turned into a puddle on the machine.
But from somewhere a little spark of belief kindled inside of me. Perhaps it was the angry songs bellowing at me through my iPod. (An otherwise optimistic person in life I can’t really comprehend why I go faster when mad songs from Green Day and Beyonce queue up, but I do!) I also recalled the words of poster CM on an earlier blog. “Remember it’s the tough times that make you stronger.”
I kept pushing.
Slowly the minutes added up and I toyed with a new goal: The whole 60 minutes on the elliptical. It was something I’d never tried before having previously only clocked 40 minutes.
But as my heart rate and temperature soared higher so too did the minutes on the clock until I hit 60. I had just enough energy left in my body to ride the elevator to my car, to drive the 2 minutes to get home and to walk into my apartment and crash.
But it was worth it all for 60 minutes on the elliptical. And the effort paid off on the scale: 2.8 down for the week, 62 down in all!
Thank you CM, Green Day and Beyonce!
Taking on the plank
Posted on April 22, 2008 by tlewia
Filed Under gym, the plank, trainer | 3 Comments
The plank is probably the hardest exercise I’ve done since I began working out with my trainer, Corey. When he first introduced it, when I began working out with him last June, I could only keep myself up a few seconds. I was sure it was a cruel joke. The plank beat me hands down, or in this case body crashing to the floor. It was the beginning of a battle that has lasted since then and one that I revisit every Tuesday morning.
Like the elliptical trainer is to me for cardio; in strength-training the plank is my nemesis. I will not lose.
For those not familiar, the plank is essentially holding a push-up for as long as possible. It is good for abdominal muscles and core strengthening. The first plank Corey had me do was just that … a push-up with my elbows on the floor. I eventually worked my way up to 60 seconds, which was “graduation.” But the plank was not out of my life. Ours was a relationship destined to last … unfortunately.
What greeted my graduation was tougher. A newer and harder variation of the plank. This one with my elbows on a big inflated ball. It’s more difficult because in addition to holding yourself up you have to hold the ball still and that saps your strength making it harder to hold yourself up. A vicious cycle. But eventually I did it. I kept adding the seconds week after week until I hit 60 and another graduation. And to think I pay for this torture!
The next step w
as a plank with my feet on the ball. The hardest of the three this has taken me the longest to master. Earlier this winter I slid a little backward in my progress but added a little difficulty. Instead of holding the ball with my ankles (as pictured here) I moved it back to my toes. Intense!
Finally last week I hit 60 seconds. It was complete elation. I had to hold myself back from jumping up and delivering an Oscar-like acceptance speech to my fellow gym-goers, thanking the Academy and taking a gigantic bow!
Alas, at this week’s workout a newer challenge dreamed up by Corey awaited: The plank with one foot raised (see painful image below). Ouch!!! So not only do I have to hold my body straight with my toes now I have to hold it straight with only five toes at a time.
For some reason I had a lot more strength using my left foot to hold me up. On that side I managed 25 seconds on the first attempt. I was pleased … that is until I realized my right foot is apparently the wimp of the two. Unfortunately I only clocked five seconds.
But I will rise (my feet) to the occasion. I will conquer the plank and it’s variations too if it’s the last thing I do.
Outside the gym
Posted on April 18, 2008 by tlewia
Filed Under 1 | 1 Comment
As I take on a new plan including more weight-lifting Diane posts a question…
“…The only problem is I find it’s getting harder to get to the gym lately because it’s so nice outside. I can get the cardio exercise with a walk, rollerblade or bike ride, but the weights would be a problem. Any ideas?”
Please feel free to jump in with ideas for her. This is a struggle. I often find myself looking longingly out the gym windows at the people out in the sun.
I’ll note the obvious, that I’m not a trainer and not educated in the correct exercises to group together or to suggest to people in various areas of conditioning. Meeting with a trainer is the best way to have a plan tailored to you. But I do have some thoughts.
Many of the strength-training exercises I’ve done don’t include weights at all. Or if they do they are small eight, 10 and 12 pound weights that would make a good investment and something you could use for the rest of your life. Or you can buy those big rubber bands which give you resistance for certain activities. Some have suggested using large soup cans, filling bags with sand, filling water bottles and using them - all ideas if you can’t afford the weights yet.
There are many exercises that I’ve done and do on a regular basis that don’t involve weights at all. Instead you use your body weight to provide the resistance. Those include squats, lunges, sit-ups, push-ups (the simpler version when you are on your knees), the plank (holding a push-up for as long as you can), crunches, dips, stepping up and down from a bench (very hard!). There are also many variations to some of these activities that adjust which muscle groups you are exercising.
I found a couple good articles on weightwatchers.com that provide guidance too. One is called “Girls Lift Weights, Too!” the other is actually a demonstration with video segments called “Full Toning for Beginners” which has many good suggestions. There are others here and a quick Google search brought up a few more including this “No-Weight Workout.”
Hope this helps! Anyone else out there with a suggestion?
(By the way, for you keeping track I dropped the pound I gained last week. I’m at 59.2 down again… Onward to 100!)
A weighty endeavor
Posted on April 17, 2008 by tlewia
Filed Under gym, lifting | 6 Comments
I’m taking on a new challenge. Corey, my trainer, has drawn up a new workout plan for me and it’s a doozy. I started on it Saturday. And since then I’ve realized I’ve welcomed a new element to my life: Constant pain! (Which joins incessant hunger!)
His new plan involves me lifting two days in addition to the workout I do with him Tuesdays. The workouts with him involve weights and cardio combined. If I’m honest I’d admit that this is long overdue.
When I began working out at the gym last year my friend, Bethany, advised me to lift three days a week. At that time I would do the Nautilus circuit three days. Then in the summer when I began working out with Corey I’d meet with him twice a week. So I’d do weights twice a week and cardio the other three days.
Then in September my plan with Corey changed and I began working out with him just one day a week. Not nearly enough weight-lifting and I knew it. I’d tackle the circuit on occasion but it was so boring and no fun. Much more fun to do cardio while listening to my iPod or watching TV. But like not eating vegetables I knew this would catch up to me at some point.
My guilt eventually got the better of me and I asked Corey to put me on a plan. And he’s done just that.
Here’s the breakdown:
Monday - 30 minutes of cardio intervals;
Tuesday - 60 minutes of weights with cardio intervals combined working out with Corey;
Wednesday - 60 minutes of cardio;
Thursday or Friday - weights and 40 minutes of cardio intervals;
Saturday or Sunday - weights and 60 minutes of straight cardio.
With this plan I maintain five days a week of working out with three days of weight-lifting, which is a combination of free weights and specific Nautilus equipment. It’s a challenge but hopefully it will be worthwhile.
Last week when I began it I did the last two workouts on Saturday and Sunday. The weights involved different muscles so I could get away with lifting two days in a row. Thus began my foray into pain. But having been up a pound on Friday I was ready to fight my way back into the loss column. And I know that to do that I need to build new and leaner muscle as well as work off weight with cardio.
So at 58.2 pounds down I’m focused on building lean muscle to meet my eventual goal, another 41.8 pounds.
No more weighting around
A view on binge-eating
Posted on April 8, 2008 by tlewia
Filed Under food, restaurants | 7 Comments
OK readers… got an interesting comment from Debbie, a new poster.
“IT ALL BOILS DOWN TO ONE THING. STOP EATING.
WENT TO A PARTY LAST WEEK AND ONE WOULD NEVER IMAGINE ALL THE FOOD THESE LADIES PUT ON THEIR PLATE AND MIND YOU, THEY CLEANED THEIR DISH
LOOKED LIKE THEY WERE STARVED. IT IS HORRIBLE TO PIG OUT.AND THEN THEY WONDER WHY THEY ARE FAT.OF COURSE SOME YOUNG ONES, SKINNY ANYWAY,
DEVOUR THEIR FOOD TOO. GIVE THEM 10 OR 20 YEARS AND THEY WILL BE A SIZE 22W.”
Debbie, glad to see you join the discussion, but I must disagree. (And please if possible avoid all caps comments. They are hard to read!)
Anyway, stopping eating is not the answer to losing weight. It actually can hurt you long term both mentally and physically. You should taper your eating over time. I follow the Weight Watchers plan but others count calories. Whatever it takes to find a healthy balance and adjust your intake according to your weight.
You also shouldn’t deprive yourself from having a good time at a party or special event either. There’s no reason to stop living because you are trying to become healthy. Granted you don’t have to sample every single thing on the menu but if you do that’s OK too. You can still achieve your goals.
Case in point … Last week I split a particularly big plate of nachos with a friend. We also enjoyed several glasses of wine and then split strawberry shortcake for dessert. Not exactly a balanced meal. But that’s all it was… just one meal. I still lost 4 pounds by taking care of myself the rest of the week.
I do agree that repeated binge eating week-in and week-out is unhealthy. But just because you see people eat one meal don’t assume you know their overall health.
Losing a four-tune
Posted on April 7, 2008 by tlewia
Filed Under About me, Weight Watchers | Leave a Comment
This week was another good week. I lost 4 pounds. I suspect that I had some momentum leading to the last few weeks of weight loss. I did have a lot going on in my life also that helped keep my mind distracted. But other than that I have no real answers
Yes I worked hard. I pushed things at the gym. And kept within my daily points. I also often didn’t use my whole bank. For those of you not in Weight Watchers, in addition to a daily points allowance you get a 35-point bank to use all week at your whim. I’ve tried not to use those extra points, when possible.
But other than that this is just how it goes. There will be good weeks and there will be bad weeks. For now things are good.
Enough about me … let me throw this back at the rest of you. What difficulties are you facing?
A change of perspective
Posted on April 3, 2008 by tlewia
Filed Under About me, plateau | 2 Comments
What a difference a few weeks can make to increase your confidence! The months after the holidays and through early March were probably the most difficult months in my journey to get into shape. Can we say plateau?
It was mental and physical standstill. I knew that I had come a long way - at that point I was at 45 pounds lost - but I wasn’t satisfied. It wasn’t enough, not nearly enough.
To compound this most people in my life were shocked to see me struggle. “You’ve already lost so much” they’d say. Or: “Look how great you look and how far you’ve come.”
And I knew they were right. I was aware of what I’d accomplished and proud of it too, but I was even more aware of what I had left to do. A little success gives you a taste for it. I liked the feeling of 45 and was looking forward to the feeling of 50, 55, 75 and yes 100!
And there are very real life goals tied to these weight goals. I still plan on having children and I also plan to keep up with them. I want everything out of life and will not settle for anything less. So to get all that I need to continue to toward my goal.
Today things are better. The last two weeks I’ve had good weight losses and I can feel changes in my body. I’m 55 pounds down now and my confidence is high. I always knew I’d lose the weight I want to lose while building new muscle to replace it with… What I didn’t know is how long it would take.
More importantly, I’ve now learned those lows are as important as the highs are. The successes of the last few weeks wouldn’t mean nearly as much were it not for past failures. And failures would cause me to give up were it not for the memory of success. The memory that I can and have done it.
A change of perspective can do wonders.
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