Wednesday 30 January 2013

When Life Gives You Curves...Flaunt Them...


I have a new found appreciation for mine....so here I go flaunting all my curves....
MY lady lumps, MY life story, well....just ME 


I have a new found out look these days...I have new freedom, more joy and even more peace...even though there are still storms raging.  A friend sent me a quote that really sort of explains my situation right now...Sometimes God calms the storm...sometimes He lets the storms rage and calms his child.  

A year ago, I wouldn't have had the appreciation for this statement, but today, I do.  There have been lots of storms the past several years and especially this past year for me personally and there are still some going on but...I'd say that for the first time in a really long time and maybe for the first time ever, I know that I'm exactly where I'm supposed to be, I'm at peace and I'm the strongest I've been - emotionally, physically and most important spiritually.  

Does that mean I'm done growing and learning, or that everything in my life is perfect and solved -heck no!  It simply means I know I'm on the right path to my destiny and that God has taught me how to be calm in the midst of the storms.  There are still some unknowns in my life - like when and where I'm going to move when we sell our house in the spring and who am I going to move with?  Or how I'm going to cope with not living with my nephew and getting to see him everyday and all the new things he does.  But, it doesn't have me worried, it has be excited for the endless possibilities for this girl!

As you know...I took on a big challenge for this year when it comes to my weight loss - despite all that is going on.  My goal this year - to loose 85 pounds.  Well I'm happy to report that a week and a half in - I'm 7% of the way there (thats 6 lbs loss)!  Yeah!  

What have I done to do this?  Well, I got my eating back on track and am following my plans - like not snacking after dinner (I think I only broke this once this past week), more fruit and veggies and lean protein, less wheat carbs, more water and of course I've resumed my workouts.  I've started doing my weights again and incorporated some new exercises, including my least favourite- burpies (they are horribly and I hate them and am praying that I learn to love them - some how - God is a God of miracles, right????)

For me, the past week or so has been about facing my past, dealing with it and leaving it behind where it belongs.  Over the weekend I started packing and purging as we prepare to sell the house.  I went from 20 boxes in my storage room to 4!  

As I unpacked I came across something pretty neat - my old football jersey from when I was in college.   Why do I mention this you ask....well when I got this jersey, I got it on game day of my first game and it was soooo tight (and it was a XXL). I was so embarrassed and so ashamed to wear it!  So after the game was over I realized... I had to alter it.  I went and bought a pair of shorts that matched the colour/material and had to have inserts put in it so that it wasn't so tight - and even after that...it was so tight and I was so embarrassed.  This is how I grew up.  Nothing normal fit me.  I had to modify so many clothes because things didn't fit right.  Not only was I a tall girl but I was a big girl and nothing fit right and I spent so much time just ashamed.  Well...I tried on that jersey and I was swimming in it!  Which was really neat! Here's a pic - just for fun - of how big this thing is on me.  In the pic on the right you can see one of the panels I had to have inserted...not cool...but this picture is...remember this was still super tight when I had to wear it...


So often I forget where I started and how far I've come...I actually saw someone this week who I haven't seen in a year and she actually took a double take cause she didn't recognize me.  That was pretty neat.  Sometimes we focus too much on where we have to go, that we don't stop to think how far we have come.  Whether it is weight loss, or your career, or your personal development, your faith, finances, and so on - we need to stop for a moment and see how far we have come and give ourselves some credit.  This is something I haven't done too much of.  So, I challenge you to do this - take a picture of where you are now and look back at where you came from.  You might be surprised at how much you have accomplished and have a new found appreciation for yourself as well as all your hard work. 

I also got some interesting news this week...Because of my car accident 2 years ago, I've basically been in pain all day everyday which is really annoying!  I've been to multiple chiropractors, massage therapists, acupuncturists, physio, etc. and still the pain has persisted.  It makes me nauseous sometimes it's so bad and it has limited what I'm able to do in regards to fitness.  Well, after a recommendation from a friend, I went to see a new chiro yesterday and had my first adjustment today.  Turns out my neck vertebrae looks like what they call the 'stair effect' which essentially means my neck is not straight and I've actually damaged some tendons as well.  My hips were 20% off (ie. they were twisted) and a bunch of other crazy things.  Well this new chiro says she can help and after 1 treatment I already notice a significant difference.  She also mentioned that she thinks my cortisol (sp?) levels are likely really off because my body is fighting so hard against the pain that when my pain is gone, I will likely see an increase in weight loss - ie, this pain...well it's certainly not helping and in fact likely hindering my weight loss.  Imagine how much more I'll be able to do when I'm not in pain!!!  So, it's dually exciting news! So my instructions after my first treatment - no weight sfor 3 days...sooo some lighter exercise for now....

Our family is also preparing for something else coming up next week, so if you think of us, please do send up some extra prayers....My mom is going in for a hysterectomy as they found pre-cancerous cells.  The good news is that they caught this early, so we are very thankful for that.  So if you remember, please keep my mom in you prayers for an effective, smooth and good surgery and a speedy recovery.  My mom is an amazing, strong, loving, compassionate and generous woman and we are so thankful for her.  She will learn to be pampered by her daughters for 6 weeks during recovery, so this will certainly be a role reversal for her.

So as always, lots is going on but...I'm good!  You may have lots going on in your life but if you maintain a positive outlook, it really does help.  Let me challenge you that if things seem dim right now, or if thing seem really hard, think about your progress in a variety of areas in your life and remember that 10 steps ago, things may have seemed hard and look at you go now!  If you think it's time to re-group and maybe set some new goals, go ahead and do that and make some plans on how you are going to get there...

Thats in for me ...for now....now go flaunt your curves - whether they are your lady lumps (or manly lumps? - ok, that just sounds weird, lady lumps is much cuter) or your curvy life story.  

Sarah 
~Isaiah 61




Sunday 20 January 2013

So where am I and where is 2013 going to take me?!

Thanks to everyone who has already started to read my blog and for all your positive encouragement!  I  have an extra amount of excitement to move forward towards my goals!!!!

I wasn't really planning on making a second entry right away - was sort of thinking of like weekly updates but I got some extra fire under my ass after receiving so much encouragement from so many of you who have started to read my blog.  I still think it's funny that I'm writing a blog, sharing so many details about my personal life for others to see but to be honest, I've learned so much this year, not just about weight loss but about me, life, my heavenly father and such that I want to share what I've learned....If I can help just one person who feels the way I did a year ago, it's worth it.  I was in such a low, desperate place and the way I feel now is the total opposite.  There is hope, there is peace, there is joy and it's amazing and a much more fulfilling way to live life.  So my hope is to help someone or many people and encourage you not to give up and to start fighting not just for the things you deserve and the things you want but to think outside your box and think bigger.  I never thought I'd get to the place where I love me, I never thought I'd wake up in the morning and feel as joyful and as peaceful as I do.  I've had to deal with a lot of stuff and sometimes dealing with your stuff just seems too hard, but let me tell you, now that I'm starting to come out on the other side....it's worth every bit of it!  

So, yeah I've been through quite a bit over the past few years but it could be a lot worse.  I actually heard someone's story at church today and it totally rocked my world and realized that I have so much to be thankful for and things could be way worse and it's time that I just look at all the positive in my life and let all the things that are negative fall away and allow God to work things out while I focus on moving forward in His strength!  

2013 is my year and I'm claiming it!  One of my besties has been saying to me for months - "I'm so excited to see what your future holds and what God has got in store" well now, months later - I'm now saying it.  I'm so excited to see what the future holds.  For the first time I'm pretty sure in my life I'm not stressed out about some pretty big unknowns in my life and for me the main reason is because of my faith - I know God's got some big plans and he's got this, He's got me!

So, where am I starting 2013....

Well in July I started an amazing new job that I love.  Same industry as before only this time a little more exciting.  So for those of you that don't know, I work for a software company that builds fundraising software for non-profits.  We built the first ever facebook fundraising app, we have a mobile app to help fundraisers raise more money for amazing causes, we have an amazing product and an amazing team and I love what I do (if you want to check us out, visit www.Artez.com).  So after no job for 4 mths last year, I found this job and it was such a perfect fit for me!  It's right downtown - about a 25 min walk from Union.  I take the train in so that means I get lots of ready/relaxing in and I get 5k of walking in everyday which I certainly cannot complain about - I actually enjoy it...There are some changes coming this year too which I think are going to be great!  

My marital status is still in limbo...I've learned a lot about myself over the past year and learned that I am valuable and God made a pretty great woman outta me - well I was pretty great before I suppose, I just didn't see it at all - now I do (please don't take that as me being full of myself, I really did not see myself having much value and now I do and this is a totally new feeling and sense of joy, pride and strength).  I'm not really worried about this area to be honest cause everything will work out how it's supposed to in the end and I know what I'm worth now.  What I also know is that I had some things wrong, I've learned from them and I've tried to make sure I'm striving for 'fabulous' in everything I do. Some things are out of my hands completely but the things are are in my hands, I'll make sure I continue to take good care of, including me!  

We are selling our house in the next few months - currently I live in Brooklin (Ontario, not New York), in a beautiful basement apartment and my mom, sister and nephew live upstairs.  I tell ya, getting to see my nephew grow up like I have has been such a gift.  He is such an amazing little boy and I love him to bits!  It's also been neat to live with my sister again - mind you sometimes I'm sure we wouldn't use the word 'neat'.  We've worked through so much together and it has been pretty cool to be able to be there for each other through some tuff stuff and encourage each other along the way.  And of course, my mom is pretty much the best mom in the entire world (I know you all would disagree and say your moms are but I'm serious - she's amazing).  This means that I'll likely be moving out on my own and I'm looking at moving to the city - I've never lived in the city so this will be a big change but then again...a lot could happen in the next few months so who really knows lol...all I know is change is coming and it's going to be good!

Where am I at in terms of my weight loss goals??  I got a little off track with my nutrition and exercise over the holidays and I'm back in action now.  I was so tired during the holidays and realized my body does not respond well to crappy food, lack of sleep and no exercise lol.  My body loves me when I eat healthy, workout regularly and sleep.  So what's the plan you ask??

Well...first thing is - I've made some goals and I've defined how I'm going to get there.  Today, my mom and sister and I sat down and came up with our goals for the year (complete with our visual board and set a date every week for a weigh in to help keep each other on track - kinda like The Biggest Looser).  So here are my goals for 2013
(I do ask that you don't judge where I'm at - I have NEVER really shared my weight with people and this is a big step and I'm pretty much bearing my soul here....but I want to show you what I can do - and to really get the full picture, and for me to see how far I come over the next year I need to see the numbers)


  • June 21st (6mth goal) - weight loss of 40 lbs - this would put me at 215
  • December 31st (1 year goal) - weight loss of 75 lbs - this would put me at 180
  • I realize weight isn't necessarily the right measurement - especially since I'll be doing lots of weights so my real go is to be a size 10 - currently a 16/18 (my smallest was a size 12)
  • I want to be back running 5k by June 21st (as long as my back/neck/shoulders permits it - I had to stop when I got to 10k because I was in too much pain :(
So you ask...how are you going to attain this lofty goal Sarah - this seems crazy!

  • 90/10 rule when it comes to sweets - this means no chocolate everyday (ie. I'm going to not having it on a daily basis but may have it at say a birthday party)
  • I need to eat cleaner on the weekends - this is my toughest time 
  • no evening snacking and no eating at all after 7:30 (I workout at night so I will eat dinner then that's it)
  • No Curry Chicken Pad Thai (that's what I eat when I'm stressed...it's my guilty pleasure I'd say)
  • Increase my water intake
  • only 1-2 coffees per day (in the morning only)
  • When eating out, order something healthy (ie. salad with lean protein)
  • No buying/eating bread (other than my English muffin for breakfast), cheese or butter - I swear I should be able to live off this stuff but my ass tells a different story....
  • Regular sleep 7-9 hours at least every night - this means asleep by 10pm week nights
  • Exercise 4 times/week (aside from my 5k of walking to and from Union during the week).  For me, exercise will consist of a combination of things - weights 3 times a week and I'll be incorporating some other workouts - body rock tv  (see links below - this girl is friggin amazing) as well as some Zumba - I am thinking that I may want to become a Zumba instructor at some point....I also want to get back to adding some running in 
  • http://www.bodyrock.tv/

    http://www.dailyhiit.com/

    and she’s on facebook too – I get updates with her daily workouts (she’s doing a 30 day challenge right now) https://www.facebook.com/#!/TheDailyHiit.LisaMarie?fref=ts


    But here are some real details....this is what I've sort of gathered together over the years and find really effective in shedding inches and weight.  I had actually put a 'plan' together for a friend based on my experience the last year and this is the summary of all of that.  You may find it helpful, you may agree and then again you may not but this is pretty much what I'll be sticking to...

    I've learned that cardio isn’t necessarily your friend. When you are doing working out, your body doesn’t continue to burn calories, but weightlifting burns after. You may not notice pounds on the scale for the first little while but you will notice the inches just falling off. I started weightlifting in August and by December I had lost about 30 inches in total (from my bust, waist, hips, abdomen area, thighs, biceps, etc.). It’s best to do weights and cardio
    I started following a book called, the new rules of weightlifting for women. It’s like $20 at chapters if you want to pick up a copy. In a nutshell it helps you understand that you actually need to eat more than you typically think you do on a diet and you need more protein. This was hard for me to grasp because I’ve dieted so long but I worked for a couple weeks to find the right balance of calorie intake.
    Here is a website for the book
    If I were to summarize my learning’s in a nutshell, here’s what it would be:
    Nutrition
    ü Eat 3 meals a day
    ü Eat a snack in between each meal – something with protein (low fat cottage cheese, greek yogurt (I add protein powder, flax seeds and fruit to mine, etc.)
    ü Drink lots of water – with lemon is even better –it helps clean your liver out
    ü Eat lots of veggies
    ü Eat the right amount of protein
    ü Eat balanced! I can’t eliminate carbs because I love them and if I were to eliminate them I’d gain everything back if I started eating them again
    ü You will likely need to increase your protein (I did this by adding protein powder to my greek yogurt – and greek yogurt has higher protein, I eat a lot of egg whites, chicken breast, you want lean meats if you are going to have meat – chicken, turkey, etc.)
    ü For the first little while, tracking your food his helpful – makes you realize how much you actually eat and keeps you accountable – I used Livestrong’s app on my iphone – there are others though
    ü When having carbs, eat good quality carbs –steel cut oats, whole wheat, nothing white!
    ü I prepare everything 1 month at a time – some people just do it week by week
    o For example: I cook 2 packs of chicken breast from costco on the bbq and portion it and then freeze it in zip log baggies – that way I can just grab it and warm it up for lunch or dinner; I also make the meatloafs mentioned below the same way as well as my egg things for breakfast)
    o Having precut veggies is also great too
    Fitness
    ü 3 days/week do weights – I try and do a 45 minute workout each time
    ü Rest in between weight days (I do full body when I do weights – some people workout everyday and alternate the muscles they work on)
    ü Do cardio at least 3 days per week – I do it 5-6 days per week but not super hard. Sometimes working too hard can actually exhaust your body and hinders more than helps - I've learned this the hard way
    ü Running is a good cardio – I used the couch to 5k plan (there’s an app for that too) to help me start running - I got up to 10k but had to stop because of back pain. Start small, be patient with yourself. If you don’t want to run though, don’t be a runner lol
    ü Have some protein after a weight workout –protein shake, chocolate milk, cottage cheese, etc. (within 1 hour of your workout)
    Other
    ü Make sure you are sleeping – when you aren’t sleeping there is almost no point in working out (thats what my dr said - she may have been a little dramatic but when she told me I was pretty much sleep deprived so maybe it was a scare tactic)– your body will be exhausted. So try and get some sleep 
    ü Try and distress – sometimes easier than done
    ü Having someone to be accountable to helps. When I started loosing weight, I had a coach –he was just a family friend – if you want, I can help J What I did was emailed my friend every morning what I weighed, what my plan for food and exercise was for the day and then the end of the day I’d email him and tell him how I did. It helped…but you may not need it, or you may just for a couple weeks to get you into new habits
    Here is what I typically eat to give you an idea
    Currently I’m eating between 2000-2400 calories per day – lower on the days I don’t do weights and this is what my meals look like
    ü Breakfast: 1 egg, ¼ egg whites, red peppers, green onions (I make a big batch in a casserole dish, put it in the oven and cut it into 12 pieces, put them in zip loc bags and freeze them) and put it in a whole wheat English muffin (277 calories)
    ü Morning Snack: 1 cup plain Greek yogurt, 1 scoop protein powder, 2 tbsp flax seed, 1 cup strawberries/blueberries/mangos, etc. (407 calories)
    ü Lunch: big salad with lettuce, cucumbers, ½ avocado, ½ cup chick peas, 4 oz. Chicken, ½ cup strawberries (or other fruit) and low cal dressing or olive oil and balsamic vinegrette (575 cal)
    ü I also make turkey meatloaf – I make a bunch at a time so I’m not cooking everyday) – I take ground chicken, add pepers, onions and seasoning and bake them as like big ‘meatballs’ . I usually have a salad with it too
    ü Afternoon Snack: 1 cup cottage cheese and ½ a cucumber and ¼ cup hummus (375 cal)
    ü Dinner: Here I have a variety of things – chicken, quinoa and salad or some time of veggie, or ground chicken/turkey in pasta sauce and pasta chucked full of veggies (5-700 cal)
    In a nutshell...I eat lots of protein and my breakdown of calories is 40% carbs, 30% protein and 30% fats...I track all my food in the app Livestrong and it tells me what the breakdown is each day J
    Below is also an idea of what the first phases of the weights workout looks like – you do 3 workouts in 1 week and you alternate (so week 1 will be A, B, A; week 2 will be B, A, B, etc.)
    So that in a nutshell is my plan.  I've been mostly sticking to this and have maintained my weightloss however it's time to step it up a notch and get working hard to get the rest off.  I can do this - I know I can and I'm going to!  
    I've also included a picture of our family's goals for 2013 - each of us got a flower for a goals (along the top) and we've listed each week and we'll weigh in every Monday and keep track of our progress in relation to our goals.  
    Peace out!
    Sarah :)


     
    Workout A


    Exercise
    Sets
    Reps
    Rest
    Weight
    Squats
    2
    15
    60
    Squats
    2
    15
    60
    Push Up
    2
    15
    60
    Seated Row
    2
    15
    60
    Push Up
    2
    15
    60
    Seated Row
    2
    15
    60
    Step Up
    2
    15
    60
    Prone Jacknife
    2
    8
    60
    Step Up
    2
    15
    60
    Prone Jacknife
    2
    8
    60
    Workout B
    Exercise
    Sets
    Reps
    Rest
    Weight
    Deadlift
    2
    15
    60
    Deadlift
    2
    15
    60
    Dumbbell Shoulder Press
    2
    15
    60
    Wide Grip Lat pulldown
    2
    15
    60
    Dumbbell Shoulder Press
    2
    15
    60
    Wide Grip Lat pulldown
    2
    15
    60
    Lunge
    2
    15
    60
    Swiss ball crunch
    2
    8
    60
    Lunge
    2
    15
    60
    Swiss ball crunch
    2
    8
    60