Give Me a Break

This past Friday I took my first scheduled "rest day" since the beginning of January. Somehow I managed to fit in some sort of physical activity for 47 days straight. My minimum daily exercise has been the 25 minutes it takes to do a level of the Shred, but for many (especially weekdays) I've been incorporating an additional 30 minutes of intense cardio at the gym. I hesitated a little when declaring this day of rest. Part of it, I'm sure, was fear of breaking a good habit. I don't want this rest day to lead to inconsistency. I'm learning, however, that rest is important both physically and mentally. On Thursday, after 15 or so miles on the stationery bike my body was telling me "ENOUGH". Earlier that morning I had a headache, a stomachache, a small cough and a general feeling of fatigue. I could barely make it through my 6 am Level 1 Shredding. I've read enough articles and blog posts on overtraining to know it was time to stop before I hurt myself.

The day off felt good, but it was great to get back into it last night after returning from a short trip to Central PA. I did Level 2 of the Shred, ate lots of veggies for dinner, and went to bed super early. Today I managed to fit in Jillian Michaels' Banish Fat, Boost Metabolism in it's entirety (55 minutes including warm up and cool down!). Had I not had a day off, I'm sure my body would not have been happy with that work out. I think what it boils down to is that we can take care of ourselves in many ways. I can push myself to become stronger, but I also need to be sure I'm rewarding my body with proper rest. I don't think I'm going to let myself go another 47 days without it and hope to be able to incorporate one day of relaxation in every 7-14 days. Has anyone learned the importance of rest the hard way? How many rest days do you give yourselves?

I also want to add a quick thanks to everyone who's been sending such kind words of support my way after my involvement in the "Oz 100". It's really amazing to me to see people responding to that particular episode so positively. I finally got a chance to watch the whole thing and couldn't help but get choked up during a few of the segments. It reminded me again of who I once was versus who I am now. The new me was always inside, but losing weight really helped me bring that part of me out. Visiting York this past weekend—the town where I hit rock bottom and reached my heaviest weight—I passed countless fast food restaurants, convenience stores, diners, and donut shops where I so often fed my emotions. I felt such an enormous disconnect from that life I used to lead. That girl would never dream she would one day be sitting in the studio audience representing weight loss success. But there I was, and here I am and I couldn't be happier.

Day 30: Completion

It's hard to believe it's been thirty whole days since I decided to take on this challenge. Not only did I focus on shredding daily, but I've successfully gotten my eating under control and am enthusiastically hitting the gym most weekdays. I've been pushing myself hard and seeing results. Speaking of which, here's a final glimpse at the changes I've made physically.

The following is a photo of Day 1 vs. Day 30 to get a complete look at where I started and where I am today.



My midsection is a lot more defined and I'm also seeing more definition around the muscles in my arms. You can't tell in this photo, but I've also noticed some muscle toning in my thighs/legs. All in all, an amazing success. I kind of wish I had been circuit training throughout my entire weight loss process. I'm sure my body would look completely different.

The following is a photo of all my "check in" days.


There's not a huge visual difference in the Day 20 and Day 30 photo, though I'm wearing the same shirt and it's visibly baggier on me. While doing double jump ropes the other morning I realized that I needed new workout pants as mine were nearly falling off.

My final measurements were pretty nuts. I measured about four times to make sure they were correct:



I didn't lose any weight in the past ten days, but I'm OK with that. The scale's not moving for a reason I'm sure. But my clothes fit WAY differently.

Today was technically Day 31 for me. Despite being "finished" I woke myself at 6am and tried Level 1 with heavier weights as well as some weighted cardio. I plan on doing the same tomorrow. What can I say, Shredding seems to be my new habit. And it's a good one at that.

In thirty days I re-learned how to respect myself and my body. I made the most of my time and I am confident that it shows. But what's next? I'm so excited to see what's lies beyond Day 30. I'm waiting for a few more Jillian DVDs as well as Biggest Loser's Last Chance Workout and Weight Loss Yoga. I also want to start running again in the spring.

It's only the beginning!

Day 25: Ups/Downs

I'm going to go out on a limb and post from my heart here. I woke up this morning thinking today would be a relatively calm day compared to the sorts of days I've had thus far this week. I've got a lot on my plate in a lot of different areas of my life right now. Photography, design work, fitness, my 9-5 job, along with the miscellany of day-to-day life such as keeping up with relationships, cooking, commuting, etc got me all wrapped into a big bundle of nerves.

My big struggle lately has been one with the idea of perfection. I am slowly learning that if I am doing a lot of different things, it is most important to do these things consistently well and perhaps not as important to ensure I'm doing them all perfectly. I don't think it's possible and I need to stop feeling guilty for not reaching perfection on a daily basis. Being the best that I can be at something is all that should matter. Right after returning home from a long day and night, however, I was completely lacking the sense to put a thought like this together. Nothing was going right.

My reaction to this a few months ago would be to bake some cookies or muffins to give away, sneakily downing one or two or three before doing so. I'm a notorious stress-baker. Today, however, I popped in the Shred and sweated all my issues out. Shadowboxing never felt so good. Exercise is the perfect "me" time. You are focused and in tune with your body. It is one of the most selfish things you can do. An act of self-love more powerful than any bubble bath or piece of chocolate.

Feeling better after this, I called my parents (whom I talk about a lot on here) to chat about some good news I had received this evening right after my work out. My dad had good news, too. He went ahead and informed me of a discussion he had with a nutritionist he's been talking to on the phone. My father is diabetic and has to closely monitor his blood sugar, etc. The nutritionist grilled him on his activity level and diet. My father told him about how he and my mom started the Shred, so they are effectively working out twenty minutes every day. Cardio, strength, abs. He also told him about what sorts of food he's been eating. Lean proteins, whole grains, veggies. The nutritionist was impressed and my dad went ahead and told him what I had done and how I had sort of passed on what knowledge I picked up along the way onto him and my mom. The nutritionist told Dad that these changes he's made in regards to his health could very well have saved his life and told him to pass the message on to me.

I had no words. Regardless of how fantastic the news I had received earlier was, nothing could possibly be better and more humbling than this. My only reaction was tears (which has been my reaction to most things this evening, both good and bad.) My dad boasted about his blood sugar reading after dinner tonight. He is in control of his disease. I am ecstatic.

Life is short and we should really live it out to the best of our abilities. We should be good to ourselves first. Everything else good seems to follow.

Day 20: Level 2 Results

I did it! I finished Level 2. It wasn't easy and it wasn't pretty, but I did it. I woke up at 6am to finish it so I could carry on with my Friday night without rushing around after work. I have to say that the plank exercises got easier but were by no means easy at the end. My favorite part of the level was the Military Press. Watching Natalie lose her balance while I solidly stood with burning arms on one foot made me feel good about myself. I see a bit more definition in my waist and tush. I also have muscles in my arms that I didn't know I had.

My measurements shifted down quite a bit, too:



Additionally, I seemed to have lost another 2lbs, bringing my total Shred weight loss to 4lbs.

I'm so excited about the results I've had with this and I'm pretty sure this excitement has spread a bit amongst people I know. My mom and dad are starting the Shred tomorrow. That to me, is better than any pound or inch that this takes off my body. Since they're loyal readers, I just want to tell them good luck and FOLLOW ANITA.. PLEASE!

My next results post will be for Day 30. I'm terrified of Level 3, but I know I can handle it. Bring it, Jillian!

Does anyone have any tips on Level 3?

Day 16: Progress

I've finally made it to the latter half of The 30 Day Shred, however it is by no means the home stretch. The past 16 days have helped me find some of the confidence I thought I had lost over the past months while dealing with stress eating, etc. The sense of accomplishment I feel every day for fitting in some sort of exercise has been bleeding into other areas of my life. I've been approaching things differently and thinking more positively. I think it's because I've a newfound respect for myself.

This daily exercise, I should mention, has been anything but easy. On day 11, when I popped in my DVD and started on Level 2 I was convinced I'd have to go back and just continue with Level 1. But I kept on trucking. Though the Level 2 workouts still have me on the floor in a ball of panting, sweaty exhaustion at the end, I'm finding getting through them less of a challenge here on Day 16 as opposed to Day 11. I don't think planks will ever be easy, but they don't hurt anymore. I've been focusing most of my attention on form. Thankfully it's improved, which I can only assume makes the workout that much more effective.

I've been eating well, to boot. Meal planning has been my greatest tool. I pretty much know what I'm going to eat for breakfast, lunch, and sometimes dinner throughout the week. I've also been plotting out snacks to prevent vending machine regrets and baking on impulse. Is anyone else a stickler for planning? Has it worked for you, too?



Tonight I made some wheat berry and lentil soup that should last me through the rest of the week and thensome. It's a satisfying meal and it tastes good, too. I found the recipe here.

I feel ready to reach my health goals in 2010. How is everyone out there feeling about theirs?

Day 10: Level 1 Results

I've finally completed Level 1 of The 30 Day Shred and I can see some differences in my body. The first level was difficult, but the soreness went away completely by about Day 4. I'm anxious to see what Level 2 has in store. Please note that, in addition to daily shred-sessions I have been working out at the gym. Last week I worked out every week day for 30 minutes on the elliptical at high resistance. I have also been logging and watching my calories. My rule of thumb is simple. Eat when you're hungry. Don't eat when you're not.

I lost two pounds thus far. I also took my measurements on Day 1 and Day 10. Here are the results:



I've been following shredheads on twitter for motivation. If you're interested in keeping up with me on twitter, you can find me here.

Day 6: Breaking the Cycle

At 6 am my alarm went off. I swiftly ceased the obnoxiously loud old-timey ringing my iPhone was emitting and popped out of my warm and comfy bed onto the cold hardwood floors. As I walked down the hallway, the little devil on my shoulder said "Go back to sleep. You can work out later", and for about two seconds that was the plan. Then realized that if I didn't do it, I'd feel guilty. And guilt tends to be the first step in the wrong direction. Guilt leads to eating which leads to overeating which leads to excuses which leads to more guilt. So I slipped on my leggings and sneakers and set up shop to tackle Day 6 of the Shred before the sun even came up.

My tired body cracked in all sorts of places, but by the end of it I was wide awake and sweaty (and more than half way done with Level 1!). I don't know if it's just my mind or what, but I really feel like my body is responding to all of this working out. I've managed to make it to the gym every day this week, and even bumped up my cardio time from 25 minutes to 30. My clothes fit a tad better, I'm walking stronger, I'm eating well. I haven't slipped up yet, but understand it could happen (and that's OK!).

I took some advice from MizFit and started filling in my calendar with what exercises I did and a drew a little smiley face on good days (I'm six for six right now!). I think tracking this sort of progress in plain view is encouraging. I've also been really meticulous about updating my food and activity log at PeerTrainer. I've also been checking in with my mom and dad to see how they're doing with their fitness goals. My mom informed me that she's been pushing herself on the treadmill and elliptical every evening and my dad's been walking more, too. Knowing I'm helping to keep them going keeps me going.

I feel really positive about this first week of 2010. It's been an experiment in breaking the cycle and pushing my limits. I hope to continue this throughout the rest of the year. I'm determined and I know I can do it.

Shredder

As mentioned in my last post, I started Jillian Michaels' 30-Day Shred on Sunday. I plan on weighing in and checking my measurements after completing the first ten days of Level 1. I'll do the same for Levels 2 (Day 20) and 3 (Day 30). But what after Day 30? Being against the idea of dieting and quick fixes, I've already decided that after this I'm going to continue incorporating workout DVDs into my schedule in addition to gym visits. I purchased Jillian's Banish Fat, Boost Your Metabolism DVD the same day I picked up 30 Day Shred. That's a 40 minute video, so I'm thinking it'll be a little more challenging. Hopefully after these 30 Days, I'll also still feel compelled to incorporate Levels 1, 2, and 3 into my daily routine moving into the future.

I'm feeling really optimistic about this and hope that I get the results I'm looking for. Having some sort of goal in mind has seemed to help me stay on track with my eating habits. Today I confronted platters of cookies, crackers, chocolate and other nasties in the office kitchen on my first day back to work but successfully avoided them. I think that the lingering muscle soreness from Day 1 reminded me of how hard I am and will be working to reach my goals. Today marks two days of clean, mindful eating.

Speaking of which, tonight I prepared some vegetable soup for dinner to offset the bitterly cold weather we've been having. I found the recipe on Dr. Oz's Real Age site, which has oodles and oodles of great, easy, healthy recipes. Because I dine alone, the recipe yielded enough for me to eat this all week. I might even need to freeze some. Red lentils are fantastic because they cook up so easily and pack such a mean nutritional punch. You can find the recipe for this soup by following this link, which also displays nutritional information.

I look forward to making this week a success. One step at a time.