Update the journey

It's been a while since I have posted.  Since I have been on here I took a bit of a rest and then went back at it.  My fitness journey took a bit of a back seat to my life that was on hold for one year while I was in the Beta program.  Many many things got very far behind from simple neglect.  I had a hard time maintaining balance in my life and learning to fit in the fitness that I committed to.

Since the break I have slowly started to build up my fitness.  I am trying to build up to running for 1 hour 5 days a week.  I am slowly doing this.   I continued to run about 3 to 4 days a week for 30 minutes and I am still tracking my heart range with my monitor to make sure that I am in my zone for an aerobic workout.  I then moved up to doing 45 minute jogs and have moved up now doing 60 minute jogs.  So far my 60 minute jogs have been 2 - 3 days per week.  I am still not there with consistent jogging in my heart rate range for the whole 60 minutes but it is getting easier.

My results from my year long fitness where somewhat confusing however there seems to have been some improvement in my overall health although it is hard to understand the results.  It is unfortunate that we did not have the chance to meet with someone from the program to go over our results.  That would have been very helpful.

I am on to a couple of new journeys in my health improvement.  My first one is I have finally joined Weight Watchers.  I am an online WW member and find it much easier than attending the meetings.  In the past when I joined I went to the meetings instead and found sometimes it was difficult to commit to the time.  I guess you have to look at it a time for you.  Seems like women in general don't have a lot of me time.  That being said that now that I have become a regular runner I don't want to use the meeting time when I could be doing a run instead so that's why I joined on line.  The online program is cheaper and has many very useful on line tools and I find it easier to track my food.  I really hated writing it down but now those choices and tracking are just a click away.

My weight watchers diet journey began on May 5th and this morning I am down a total of 15 pounds.  Healthy eating and portion control is the plan for Weight Watchers while encouraging to get moving.  While in the Beta fitness research project we were not permitted to diet however it would have been the optimal time but now that I have the fitness part under control and managed into my life schedule I can now fit my new eating style into my life.  One change, one step at a time.  Change can be difficult to manage however from what I understand it takes about 3 months to make or break a habit so I am close to 1/2 way there with my diet and hope by Christmas to have lost about 50 lbs total.  I'll be a whole new healthy me!

I have also heard about a new research project on the Calgary news that is being run by the U of C and it is focused on seniors who run and preventing injury to the knee.  I am very interested in this recent project and have asked for info to see if I might qualify.  This week I have answered a few questions and it appears that I would qualify.  This research project is only 8 weeks long so will be easy since it is not one year of commitment like Beta.  You also need to be running between 10 - 20 klm per week and I am already doing over 10 k.  I guess I will hear more.  I think that this would be beneficial since I would really like to understand how not to injury myself while running.  I know that the potential for some kind of injury is always there.    The research website  run healthy aging research project

I still can't thank everyone enough from the Beta trainers and the program for inspiring me to improve my over all health.  It was a difficult journey over the past year and somehow I made it and now I am able to maintain what I have acquired as part of the program.  Without the Beta program, the trainers and the sponsors I would not have been able to do this and I whole heatedly want to thank everyone for inspiring my journey - you have changed my life!

March/April update

March has turned into April and spring has officially arrived!  At the end of April I was able to take a short vacation in Las Vegas.

While in Las Vegas I stayed at a hotel that had an amazing fitness room and was there in the morning while my travel mates were snoozing.  I was on the treadmill, elliptical and sometimes the dreaded stairmaster.  It's interesting that the stairmaster is always the one piece of fitness equipment that is usually not used by most people so is always open when you get to the gym to work out.

In addition to the early morning workouts I was in the pool swimming, and shopping and walking the strip of Las Vegas and of course eating out for 2 meals a day.  It's really hard to stay motivated in Vegas.  There seems to be only three types of things on the strip - shopping, eating and casinos.  Not being much of a shopper or a gambler I was busy walking, walking, walking, walking, and more walking  Sight seeing.  Of course who can resist and do a bit of shopping.

Breakfast was good since we stopped and purchased yogurt and instant oatmeal for our hotel room.  We were in a time share so we had a kitchen.  Eating out in Vegas is difficult as there are MANY interesting choices and the prices are reasonable in addition to the portions being way larger than any person could ever eat.   Lunch for me was salad every day and I had them put the dressing on the side.  I just don't trust anyone putting the dressing on my salad.  Dinner was a larger story however I managed to keep part of my dinner some evening to take back to the hotel to put in the fridge so I could have it for lunch the next day.

My Vegas vacation came to an end after 6 days and I was happy to get back home and back to my normal life.  Work was busy and I did get in some exercise that week by going for a run and a walk.  This weekend was Easter weekend and I did two long walks with a total of 14 klm so I feel pretty good about getting that exercise in.  Today will be a run since the weather will be nice this afternoon.  Two more days of great weather this week so will have two more runs before it gets cold for a couple of days.

Still waiting for my results of my fitness evaluation from the beginning to the end.  It's now been about 8 weeks so I am not sure if they are lost, don't want to send them to me because I haven't changed or they are just late sending them out.  Of course I am anxious to see if anything really happened with my efforts in the program over the past year.  I'll update my blog with the results - good or bad as soon as they come in.

Happy Easter!

At home work outs

Since I have finished the 12 months of cardio for this study I have been up and down with my workouts.  So far I have done a LOT of swimming, some running, some resistance band workouts, walking and elliptical.

I have lost some motivation since I am not sure if any of my hard work over the past year has actually paid off in changes in my body since I have not yet received any results so I find it a bit discouraging but am waiting until I get my package in the mail.

I miss the seeing the group of trainers and other ladies in the study.  It was very motivating to see others doing the same thing and also for the friendly smiles.  Not sure how I am going to get this feeling again however I have worked out on my own so am working on it.  I need a workout partner but so far haven't rounded one up.

I am looking forward to the results of my final 12 month evaluation to see what has happened.  I now have purchased my own resistance bands so I can use them at home.  I have found the following workout that seems pretty close to the workout that was provided by Beta Resistance for anyone who has completed their 12 months of training and done all their final testing.  20 minute Resitance Band workout

Another workout for people who are done is Fitness to Go

 

Graduation day

Saturday, Feb 4^th was my graduation day from the Beta fitness research project for non-breast cancer participants.  It was difficult to finish this program becuase it has been so motivating however I am now ready to move ahead and maintain and improve my health with the cardio fitness level that I have achieved over the past year. 

On Wednesday this week I will have my treadmill test to assess my current VO2 volume and determine my current cardio fitness level.  I will also have a DAX scan for my body composition that will be compared to the one that I had at the beginning of the program.  Next Tuesday, Feb 14th I will have my blood tests and CT scan for comparison to my beginning of program information.  I have been advised that it will take approximately 6 weeks to get the results of my testing.  I am excited to be able to see the results and hope that I won’t be disappointed in my effort.  I’ve worked hard at improving in the past 52 weeks.

I think the most difficult part of this study for me was the fact that I was exercising consistently 5 days a week  at a high level however was not permitted to diet because it would affect the results of the study.  Now that I am done I will be starting a diet program to lose weight while I continue my current cardio program while adding weight and resistance training to the mix.  The study will be providing us with a seminar on weights and resistance shortly,

My first workout after the program was the following day at the YMCA in Shawnessey and yesterday I was swimming for 30 minutes and then the elliptical for another 30 minutes.   More to come when I get the results of my testing! 

Programmed to be Fat?

If you get a chance you might want to watch this program from The Nature of Things with David Suzuki.  It was on TV this week however I now posted on line and I think it is a MUST watch for everyone.  Here is the link to the program:

 Programmed to be Fat

Part of the BETA fitness program is aimed at reducing the amount of fat in our body since it has a negative impact and increases the chances of breast cancer and other cancers as well a number of other diseases including diabetes.

How many times have we all lost a bit of weight only to find it creeping back on?   Perhaps this program explains what is going on and why there is an epidemic of obesity in many countries today and is getting worse every year.

Take a look at the weight loss companies.  People return time and time again.  Of course it is good for business however it really is a losing battle to lose weight it seems.  I’m not saying that we shouldn’t try to lose weight however don’t be disappointed if you have a relapse.

Being overweight in society has a stigma attached to it.  People view the overweight and obese as unsuccessful and unmotivated.  They also feel that the overweight don’t exercise.  I know everyone in BETA fitness program has exercised their hearts out for a year or almost a year and yet very few of us have lost a significant amount of weight.  Some have lost a bit of weight and some none.    For me and I know for others as well it is a bit disappointing that we haven’t lost much weight and it is hard to believe that we have a high level of fitness when our body don’t show it.  If body fat is so detrimental to our health then how do you win this battle?

Perhaps all of these studies on the chemicals in our environment will find a clue how to stop this war of fat.  The chemicals seem to be everywhere and there is little we can do to avoid them but try to eat healthy but it seems that may not even be enough if you were already exposed to these chemicals before birth.  We probably all were exposed to at least cigarette smoke if not be our mothers smoking, then by second hand smoke from our fathers or our relatives smoking.  From what they say the damage is done and it is impossible to turn back the clock.

This article is certainly a wake up call and if it was just one study then perhaps we could dismiss the information as an isolated study and has little credence however it seems that it is not an isolated study and confirms that the chemical contamination of our bodies is far more reaching then we have  expected and is alarming to say the least.  Think of what it it doing to the bodies of infants and little children?

I am at a loss to think what we should or shouldn’t use, eat or do any more and can only hope that it is not to late for our grandchildren and that perhaps there is a way to insulate our bodies from these harmful chemicals.

The effects of heat on weight

If heat makes things expand then I don't have a weight probem - I'm just HOT!  Get me a fan!

Twas the month after Christmas

Twas the month after Christmas, and all through the house,
Nothing would fit me, not even a blouse.
The cookies I'd nibbled, the eggnog I'd taste
At holiday parties had gone to my waist.
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).
I'd remembered the marvelous meals I'd prepared;
The gravies and sauces and beef nicely rared,
The punch and the candy, the bread and the cheese
And the way I'd not said, "No Thank You, Please."
As I dressed myself in my husband's old shirt
And prepared once again to do battle with dirt---
I said to myself, as I only can "you can't spend a winter disguised as a man"
So--- away with the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip
Every last bit of food that I like must be banished
"Till all the additional ounces has vanished.
I won't have a cookie--- not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome, and life is a bore---
But isn't it that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a Good Diet!

unknown

Get paid to exercise!

Haven't you always wanted to get paid to something you should already be doing?  Isn't this why we all really joined the BETA research project so that we could be motivated by getting something for ourselves?  Nature of humans is to put themselves first and then others.  My first thought on joining this program was WOW I get a free gym membership for a year!

Today I found an interesting concept and it is about getting paid to exercise.  It is a new program that is available for iPhones!  The concept is that you set your own goals for how many days a week you will exercise at a gym and then check in every time you go to the gym with your iPhone.  The catch is if you miss a workout then you have to pay $5.00!  Yup - don't we all hate to lose money?  So how do you get paid?  At the end of each week they calculate how much people paid who did not attend their workouts and then divide it up amount the people to made their weekly commitment and then payout to those people.  What could be easier!  Maybe this could pay for a small portion of your gym membership.

I haven't downloaded the app yet however I will be checking it out to see how it works.  I like the idea of keeping you motivated by a reward.  Reward is better than punishment and it is a proven theory that we are work harder to achieve your goals when there is a reward that we are working towards.

I'll get back to you on how this all works once I have downloaded the app but for now if you want to check it out here is where you can find the info  Get Paid to Exercise

I guess you are also wondering where I am in my program and how many weeks I have left.  I am sad to say that my commitment to the BETA program will be done on Feb 10th - that's 5 weeks from today!  To me it seems like this program has gone way to fast and I would really like to continue however my 52 weeks will be up and the only thing outstanding is my final testing and results.

Looking back I have only missed one or two workouts since I started the program and it was because I was sick.  I guess the reward concept paid off and now I need to continue so that I can keep up the level of fitness that I have achieved.  Over the past two weeks the trainers were on vacation and we were on our own to meet our commitment and I can say that I have not missed one workout. 

I think I might be in the groove now with exercise however I need to be accountable to make sure that I continue to keep this up.  You say, isn't a good fitness level and probably better health enough to keep you motivated?  I guess not or I wouldn't have been in the bad fitness shape I was in before I started this program so yes for me I need to have motivation that is more tangible.  I am a goal oriented person and need the "carrot" to keep me motivated!  What about you?

During the Christmas break I visited a number of gyms in the SE to decide on which gym I might like to join when it is time.  In my next post I will provide some feedback on the gyms I attended and what my thoughts were on how they fit my needs.