From the beginning...

Tip - Expending energy will build energy.

I was the classic couch potato. I was just 'too tired' to workout. My days were 'long and hard'. I needed 'downtime' to 'recuperate'. I needed to 'rest', so there really was 'no time in my day' to exercise.

What an incredible batch of crap!

I was too tired because I was too fat. My days felt long and hard because I had no energy reserves. Compared to my days now, time wise, those days were cake. I needed downtime to stuff my face and recuperated by making sure most of it was sugar. I had to rest because, after the sugar high, I was lethargic. I was recuperating myself straight into morbid obesity. And there was no time in my day because I was making lousy choices.

All of that may seem harsh, but it is the bitter truth. The one most people don't see when they are dunking their 10th Oreo into a glass of milk and trying not to get up to change DVDs.

Now I know the good truth - if you exercise, you actually gain energy.

Hear me out.

As you exercise and eat right many things happen to your body:

>You lose weight.
>Your body burns calories more efficiently.
>You curb cravings.
>You are able to create healthy energy reserves.
>Your body actually begins to crave more exercise because it likes the chemicals the brain releases afterward.
>The less you weigh, the easier it is to move.
>The better you look, the more motivated you are to make time and create more changes.
>Compliments and kindness breed mental energy.
>When your brain is on board anything is possible. Because your brain can rule the roost, even over the most stubborn of stomachs.

Those are just a few ways getting moving and getting healthier can actually increase your energy. Personally I know if I go more than 24 hours without doing something I feel sluggish.

You can do it. Just put one foot in front of another, start slow and the next thing you know people will be saying to you, "Where do you get all that energy?".

Yours in fitness, Kate

Sunday Inspiration - 3/30/08

I found this article at Good Housekeeping. What I really like about it is these women have kept the weight off for multiple years. These are the crash dieters who lost a lot, land on a cover and rebound back.

That highlights the three most important things you must remember:

- You didn't become fat overnight, you will not lost the fat overnight.
- This is a marathon, not a race. Be steady and patient and you will achieve your goals. That may mean adjusting your pace and technique at times.
- You are going through a lifestyle change. That means these are forever changes that will get you healthy and help you stay that way.

Yours in health, Kate

5 miles

First, a gym update: My membership/endorsement deal through work with Fitness World West expired this week. However, I like the gym (and trainer Traci) so much, I have re-upped on my own. So, for at least the next year you will continue to hear me reference FWW.

Now, those five miles. I missed working out yesterday, my schedule just wouldn't squeeze out time. So, after two days off from the gym, I went in with every intention of a good run and workout.

Once again I stepped on the treadmill and went beyond my planned distance. I did my warm-up walk, started to run and kept running. I ran for 20 minutes and then walked for one and then ran for another 15. At that point I had run a 5K and walked most of the rest of 4 miles. So I decided to run another 5 minutes and then train for hills with a hard walk. I ended up working out for an hour total and did exactly 5 miles. It was weird timing. That means I averaged a 12 minutes mile, not too shabby.

Afterward however, my legs informed me they needed extra stretching and water and that weights and abs would have to wait until tomorrow. You know, I can accept that, because my body did an awesome job of taking me through five miles! That's at least 1/2 mile further than I have ever gone (on purpose) before.

As you know, running isn't my 'ultimate' thing, I have yet to figure out what that might be. But I do know I love the way I feel after. Not only do I feel great mentally at the accomplishment, but physically I am exhilarated, even if I am exhausted.

Tomorrow though, it's easy on the cardio, hit the weights and abs hard. And I am looking forward to that too.

Yours in fitness, Kate

Deep Breathing

Doing a lot of that today. It's supposed to be a stress reliever. Still waiting for that side effect.

Or maybe I should breathe quickly, hyper ventilate and pass out. But just before I lose consciousness I will have an ephinany and I will understand men.

Then, after I spend a week recovering from my concussion caused by my head thunking into the studio console, I will put together a business plan. I will use my newly acquired man knowledge to build an empire by helping other women figure them out.

Think about it, it would be like Mary Kay for the mind. I could share with women, who could train other women. We wouldn't be looking to get rich, our real desire would simply be teaching others. That way women might be able to have a conversation with the males in their life and not feel the need to beat their heads against a wall.

You see what I have determined recently is that men talk a great game about being "what you see is what you get" or "straight talkers" or "I have simple needs". But it's b.s.

I know what you are thinking, "Did it really take her 36 years to realize this?" No, just two months of being back in the dating realm to be reminded of it.

Now at 2 p.m. I am going to go to the place where deep breathing actually works, my gym. Perhaps I will also release all of the stress that is obviously straining against my psyche too.

Yours in (someday I hope to find some) mental health, Kate

Day off to volunteer

I just didn't have time to workout today. I worked and did volunteer work. But the volunteer work was two fold - lunch to consult on a marketing plan and then the late afternoon/early evening was working at the Planned Parenthood Book Sale.

The later lead to a lot of walking and heavy lifting because on opening night I volunteer in the holding area. That's where people who are dealers or collectors bring their endless purchases to be kept until they are ready to check out.

It actually ended up being great for my glutes and upper back. Today I will go back after my workout, but my job will be much less physical - I'll be at the checkout.

Reminder - the book sale is through Monday. It's a great way to stock up and cheap. For more go here.

Yours in fitness, Kate

Butt o' Steel

Met with trainer Traci at Fitness World West yesterday. We did measurements before we did my session, because we hadn't done them in a couple of months. (The workout was great, by the way. She showed me tons of new moves.)

Two measurements that are of note:

Body fat: 21.3%
That puts me 1.3% away from my goal of 20% body fat. That's extremely athletic without going crazy. Any lower than 18% and women's bodies start to freak out and skip periods and things. (Not that I would mind that side effect.) So that puts me 6 pounds of fat away from my goal. I have rededicated myself to shrinking the fat cells in a serious manner. Now, I just have to figure what that means.

My hips: 41 inches
An almost 2 inch increase, that surprised me. Part of that measurement is extra skin, but mostly it's booty. That's right, I didn't notice until a few days ago that I am turning into Jennifer Lopez. I am building a majorly muscled derriere. I can't crack a walnut yet, but yes, I can flex it and hold! Some people think her butt is big, whatever, she has a great shape and she seems happy and that's all that matters. Now I just have to accept that my bottom measurement may never be the 36 a girl fantasizes about. I'll get there. In the mean time I will wonder at my butt o' steel and be amused. Who knew muscles could just 'pop' up?!

Yours in fitness, Kate

From the Beginning...

A reminder lesson from yesterday - Tip - Don't bring it in the house.

That's right, if you shouldn't eat it, if it's a 'no-no' list rock star - do not give it a venue near your thighs.

I know that sounds simple. And you are thinking "Easy enough for you to say". You're right, it's a hell of a lot easier to type that advice than to follow it. In fact, I am crap at following it more days than I would like to admit. But, like everything else in life, weight loss is a process.

You are creating new lifetime habits, not flicking a switch. Because as I am known for saying, "If I had an absolute answer on weight loss, I'd be a gazillionaire." Actually, I would have so much money, they would have to make-up a new name for the amount that would pepper my thousands of accounts world wide.

Oops, sorry, rolling into my fantasy world there... FYI, in that world, I have a body like Jennifer Garner. The woman is amazing, but I digress...



Anyway, the actual tip here is, if you haven't yet, clean out the cupboards. It's spring and any excuses you had about needing comfort foods are officially gone. Instead you need lighter foods that do not weigh you down as you get even more active. The kind that make you more svelte so that you are happy (or happier) with the way you look in less clothing.

Don't get me wrong, there is no bikini in my future. But shorts and possibly even a tank are, because I am not going to spend another summer all covered up sweating my butt off because I hate my body. Instead, I am going to accept myself and accessorize accordingly sister!

Yours in health, Kate