Water

Well, here I am. I'm in the midst of moving my blog here and decided it's about time to stop fiddling with layout and gadgets and things and write a new post. I've imported some posts from my other blog so the archives don't seem quite so bare.

It was hard to choose a name for the blog. My first two choices were already taken, but I'm content with Incremental Improvements. I think this is how most change for the better is accomplished; in small steps. I've made some good tweaks to my exercise and diet in the past two years, but I still have farther to go in the fitness and weight loss areas.

One thing I've been trying in the past two weeks is to try to drink more water. Everyone tells you to drink a lot of water, but, somehow, even though I like water, I fall short of the recommended amount. Here's my plan: first thing each morning I fill a glass pitcher with ice and water (both filtered from my fridge). I have a glass, put the lid on the jar, and put it in the fridge. My overall goal is to drink the entire jar (it holds 8 cups, I just measured) during the day. At first I would be faced with two or three glasses still to drink at bedtime, but now, I usually finish before dinner. I pour a glass before each meal, whenever I feel the urge to check how the fridge is doing (you know), before and after I exercise, and, incredibly, whenever I feel thirsty. I've been doing this for two weeks now. It's working. I feel more "full" during the day. My friend, the bathroom scale, reports that I've increased my percentage of water by 2 or 3%. I've managed to avoid the siren call of (diet) killer snacks [are you paying attention, M&Ms? I'm not listening . . .] One of my first hurdles was making my pitcher off-limits to DH. He's a love and wonderfully supportive, so he's on board with my plan.

I'm going to continue to be very intentional about drinking water. I want to cement this habit in my routine.

How about you? Are you drinking enough water?

Running Alone

Tomorrow is my Wi and, for once, I'm looking forward to it! There has been a wondrous convergence of staying on plan and exercising chez moi this week and I'm loving it. I grabbing for the golden ring as the carousel goes 'round, hoping to regain my motivation and renew my progress toward reaching my goals.

I'm moving along on the C25K--half way through week three. My body is remembering, "oh yeah, this is what it feels like to keep on running, rather than walking at the first impulse." And it's not too bad. I like running. And I like running alone. Just me. With my ipod, my thoughts, and some of the most beautiful scenery I've ever seen. I have "friends" on the running path. I don't know their names, but they're the people who run regularly about the same time I do. We smile or nod when we meet. It makes me feel good to see them. There's the man with a new puppy (a pit bull) that he has to carry most of the way. An older woman who has great running form and always smiles or says hi (is she older than I am?) There's the Japanese man who doesn't look that old, but who runs at mid morning. (Is he retired, so rich he doesn't need to work? or just able to arrange his schedule so he can enjoy running in the prime of the day? and how far does he go, anyway?? definitely beyond my farthest point at either end. He never waves, he nods his head in a way that makes me imagine it's a mini-bow, in keeping with his heritage). Usually it's individual people. People in twos or threes are often too involved in their conversation to notice other people.

I run on a trail along the Potomac River. There's always something to see. Once I saw a beaver swimming under the wooden bridge I was crossing. Last week I saw a prothanatory warbler. (I had to look that one up--my son is the bird expert in the family) There's a family of bald eagles nesting at the farthest point of my run--the parents and three babies. They've nested in the same tree for three years now and checking on their progress is good motivation to go the distance. It was fun watching the babies learn to fly. They were remarkably clumsy at first, almost bumping into each other when they flew. It reminded me of the children's story by Cannon, Stella Luna. The tides this spring have been remarkably high. In the low places near the trail, you can still see signs of the water that sat for weeks. Once last winter a whole gang of boys was playing ice hockey at just that place--on the sleek frozen pond that measured 50 yards across. Their parents were on the edges of the pond, cradling steaming paper cups of Starbucks coffee. Now that place has tiny purple wild flowers coming up amid last fall's leaves and little fringes of grass.

One thing I did this week that helped me stay OP was actually drinking all that water they want you to drink. I pour a big glass pitcher (with a top) full of ice water in the morning and then drink from it during the day. The first few days I had to chug two or three glasses right before bed. I've gotten better at it now. The hot weather helps. I try to drink a glass whenever I'm tempted to eat something off plan (and this happens much too often for comfort!) All that water has kept my tummy feeling fuller and me feeling better about myself.

Enough rambling for today. I'm hoping tomorrow brings good things!

I'm Done

with week TWO of the C25K! Yay me! I'm enjoying running more and, as ever, the BTL nike+ challenge makes it fun. I resolve that this month I will NOT be at the bottom of the leader-loser board

DH is away for a week, but I'm managing to stay on plan, say "NO" to the munch monster, track my meals, and exercise. The biggest challenge is evening meals. It would be sooo easy to make a hot dog for Jay and then just give in to pasta, potatoes and rice, but I'm making good dinners. Last night I made Tonyne's Lemon Orzo (yum) and tonight I'm making a WW taco sald (sans chips or tacos). A little planning (like defrosting the beef for tonight and having planned what I'm going to eat) goes a long way to making it easier to avoid late afternoon munches.

Hoping for a negative number at WI this week. And hoping this motivation stays in place.

Hopefully yours,

Done with Week 1, Bring on Week 2

I just finished the first week of C25K. I found an awesome (free) podcast on itunes with Christian music. I have to say it was easy. Today, I added another run during the cool down walk. I'm ready for next week. I'm feeling in the groove with my plans. Nothing like a bit of halo shining to get me through lunch time with a modest cottage cheese and mandarin oranges (fat free and sugar free respectively). I've got a nice fat roasting chicken and lots of beautiful veggies that are going to meet my grill in an up-close-and-personal way tonight. Gorgeous strawberries for dessert.

The forecast is predicting heavy weather tomorrow, thunder storms and lots of rain. I've bought tickets for a West Point Cadet Choir concert and am planning to take my dad for an outing. He should love it. He was a WP grad in the class of 1939. His stroke 16 months ago left him confused and not making a lot of sense, but he still enjoys music and remembers all the words to almost any song he hears. An hour or so of patriotic songs, including some WP songs should make him happy. If we can just get him out without too much interference from the weather.

Happy weekend. I'm sticking to my 3 things (yes to C25K, and NO to noontime carbs and M&Ms).

Three Things Challenge

Carly, at Chubby Chicks Run Too is doing a three things challenge. Sounds like a great idea to me, so I'm doing it too. Here are three things I'm going to do differently to help me reach my goals.

1. I will complete the C25K (Couch to 5K) program. I did Week 1 Day 1 on Monday and I can do this.

2. I will not get into my 2 yr old granddaughter's M&Ms (a little stash for rewards in her goal of being potty trained) even though they are very tempting to me.

3. I will not eat bread, rice, pasta, or potatoes at lunch time. I've drifted away from the WW guidance in this regard and it hasnot helped.

I will check back here occasionally to report on my progress.

WI tomorrow. We'll see.

Are you interested in losing weight? or . . .

Are you committed to losing? That's the question for my second day of working through 100 Days of Weight Loss. Just seeing the first part of the question, I responded with an immediate yes. But, maybe that's the problem. Just being "interested" in losing weight is not a very firm relationship. If I'm just interested, I'm easily thrown off track by special occasions, beguiling chocolate chip cookie smells at the Safeway bakery, and temporary setbacks in the downward trend of my weight.

Just "interested" doesn't cut it. I need to be "committed" [okay, no wisecracks from the peanut gallery!]. If I'm truly committed to losing weight, I'm better equipped to just say "no" to the munch monster on my shoulder, the temptation to skip a planned workout, and other roadblocks which I know are going to come my way.

There used to be a TV commercial for a Karate school in the metro DC area. It ended with a very young. cute kid, clad in his white pajama uniform, saying "nobody bothers me!" That's my attitude from now on.

I'm committed to losing this weight and adopting this healthy, active lifestyle forever.

How about you? Are you interested in losing weight or are you truly committed to losing weight?

May 11th, 2010

I just got a new book, Linda Spangle's 100 Days of Weight Loss. The subtitles are The Secret to Being Successful on ANY Diet Plan and A Daily Motivator. It's the beginning of February, and while I'm still moving ahead on my New Year's resolution, I wanted to ratchet up my motivation a notch or two and to make sure that, this time, I reach my goal and stay there.

You're quick, I know, and have now guessed that May 11th is 100 days down the road. Just watch me, I'm gonna be there a thinner, fitter person than I am now! I'm liking this book. Each day, or chapter is just two pages long--a bit of thoughtful discussion of a motivating technique and a very short assignment. For today, Day 1, the author encourages you to face your inner fears about past failures at losing weight. She encourages you to adopt a new mantra--"I used to be that way, but now . . . ." My assignment for today:
**Make a list of any fears or negative behaviors that have hurt my weight-loss success in the past. Read each one out loud, and then say, "I used to be that way, but now I'm different."
**Then write new endings for them by completing this sentence: I used to _____(fill in your old behavior), but now I _______(write in your new ending).
**Read these new outcomes often, and then live in a way that makes them true.

1. Lose some weight by proper diet and exercise then gradually give up the exercise.
2. Give in to food temptations (like grocery aisle candy bars, or Costco "free" samples) because they didn't always show up immediately on the scale.
3. Start avoiding the scale (at home and at my WW weigh in) when I think I might have gained.

I could make a very long list, but I think I'll start with these three fears that I'm going to transform into new outcomes.

May 11th, here I come!!!! Want to join me??