All Things In Moderation

…….. and moderation in all things .

Moving On !!!!!!!!!

Posted by Susan on March 7, 2010

Just another reminder that I’ve moved !!!!!!!!!!!!! After a glitch on Friday at WordPress, I made the decision to do something I’ve been wanting to do for a really long time! I now have my own site ! I am really excited!

I am starting fresh and it feels amazing! Come and check me out! :)  allthingsinmoderation.com

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Changes !

Posted by Susan on March 6, 2010

I am excited to report that I’ve moved !!!!!! I’ve finally taken the leap and bought my own domain. Come visit me at allthingsinmoderation.com !!!!!!!

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Eye Opening!

Posted by Susan on March 6, 2010

A lovely reader turned me on to an excellent site 3Fat Chicks on a Diet . [thanks Pam!] They have some great forums and especially helpful for me was the Maintenance Forum. Wow ! Did reading some of the posts open my eyes!

I had this crazy notion that Maintenance meant that I could up my calories a LOT !!!!!!!!!! I thought I could eat 2000 calories not problem. I workout intensely,I have an active job, I have no problems right? Wrong! What was I thinking?

In reading the forums I’ve come to the conclusion that weight-loss and maintenance are really not that different. In order to maintain my loss, I pretty much have to eat what I ate while I was reducing. I was eating 1200-1400 when  lost weight last year, and I will probably have to stick to that same number of calories in order to keep myself on track.

I noticed though, that even though the successful maintainers on this sight [and there are many!] allow themselves one “treat meal” a week.That is a bright spot , anyway.

So, I realize that when I get my weight back down, I need to approach maintenance in another way. I thought maintenance meant freedom. I thought it meant I didn’t have to journal every little bite, like I did when I was dieting. I thought I didn’t have to weigh and measure out all my food anymore.

NEWS FLASH ! Successful maintenance is not so different from dieting! In fact it is almost the same. The women on this forum still live life the same way as they did when dieting and they keep the weight down that way. I plan on keeping up with this forum regularly , so I can gain as much knowledge as possible, so that my weight doesn’t end up drifting like it has been !

That being said…… last night, I did something I haven’t done in a long time! I binged ! I bought some [light] ice cream. It was not a smart move.

At first I allowed myself a a measured portion in a bowl. I finished it, and the next thing you know, I am standing at the sink, shoveling spoonfuls mindlessly into my mouth! I finished the entire carton ! I have no idea what triggered it, or why I did it. As you can imagine, I was sick as a dog afterward. I had a rough time sleeping, and an even rougher time working out this morning!

It amazes me that even though I know that I will be sick after a binge, I still do it! It’s crazy! It just goes to show, no matter how far you’ve come, your always in danger of a back slide from time to time. It happens. The only thing I can do about it now, is just pick myself up, dust myself off, and continue on. I feel, that as long as I don’t allow myself let one binge turn into a week or month of binging……I’m OK.

So today, I am putting the binge behind me, and moving forward with my Project 13 goals.

As I mentioned, today is Matt’s Birthday!!!!!!! Happy Birthday Hubby!!!!!!!!!

He wanted to go out to breakfast this morning. We went to a diner called Elmer’s . I’ve been here once before, but i didn’t remember how great the menu was.

They offer so many healthy options. I went for a Healthy Wrap made with egg whites, spinach, onions, broccoli, and swiss cheese on a whole grain wrap. It was served with potatoes , and I tried some [they were really good] but left half the portion on my plate.

Here’s the Birthday boy enjoying his breakfast!

I was pretty full after that big breakfast, [and probably from the big binge the night before :(] , so I ended up not eating anything else all day. The excess sugar last night made me so tired today. I ended up laying down to read this afternoon and sleeping for 2 hours!

Even though I ate all over the place the last 24 hours, I still got in my workouts for today:

AM :

  • Lower Body Circuit
  • 30 min. Hill Walking Intervals / Treadmill

PM :

  • Spin and Slim Spin Class
  • 30 min. TBL Yoga

After working out, Matt felt like going out for dinner, and since he’s the Birthday Boy, I agreed! I don’t like going out to eat 2 meals in one day, but I decided to use today as my treat day. We went to one of our favorite restaurants in town called “Holiday”. I wasn’t in the mood for a salad, but I didn’t want anything super heavy. I ended up ordering this:

It was amazing! A Vegetarian Grinder. It was hot and filled with mushrooms, egg plant, tomatoes, broccoli, onions, peppers, a little bit of tomato sauce and topped with Mozzarella cheese. It was so good! I will definately be ordering this again, it was delicious and didn’t leave me feeling over stuffed or bloated.

After we got home from dinner it was time to break out the Birthday cake! I had a small piece. I know you must be wondering how I could even look at ice cream after last night’s free-for-all …… but in the spirit of celebration, I forced a piece down!🙂

I have no idea what the calorie count is for today, so I can’t wait to get myself back on track tomorrow! Back to tracking, and working toward my goals. As of Thurs. morning, I was 145.2 lbs. That is a 1.6 lb. loss for the first week of Project 13. Not bad.

Tomorrow is my “rest day” exercise-wise. But I have a whole lot of housework and laundry to keep me active most of the day. Not to mention cooking for the week. I am sore from this week’s workouts. I think my body will really benefit from the rest.

I am off now to watch a movie with the Hub’s and hopefully get to bed at a decent hour.

Later

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The “Real World”

Posted by Susan on March 5, 2010

I’ve noticed something since I started doing yoga this week. I feel calmer. I am usually a really hyper person. I am always rushing around, even when it isn’t necessary. I sometimes drive myself nuts trying to do everything at once, and end up forgetting things in my haste to fit everything in.

This week has been remarkably different. I don’t feel as rushed, I don’t feel like I’m going to fly of the handle at every little thing that interferes with my routine. I just feel better able to roll with the punches, and wound a little less tightly. I am surprised to say this, but maybe yoga is beneficial to my well being as well as my body.

The one thing I’ve been wondering about The Biggest Loser DVD’s. Are they taped during the contestants time on the ranch, or after the finale? Because aside from Ali [who looks AMAZING still] the rest of the participants look heavy. I mean, they look nothing like they did on the finale. I hope that the DVD’s are in fact, taped during the show’s taping , because if they aren’t, that is pretty disheartening.

I’ve seen the show where they check back in with past contestants to see how they are doing. A lot of them have gained back some of the weight they lost. I think partly that is because , in the real world, with work, family, life, it is impossible to workout 6 hours a day. It is impossible to eat perfect ALL the time [we all know how that is!]

I think Ali is probably the most successful out of all , because it you remember, she was originally sent home early. She lost a lot of the weight at home and was brought back in the middle of the season. She learned early on how to “fit it all in”. How to juggle life with goals. I remember being blown away when they brought her back mid-season and seeing all the progress she made on her own. It was major inspiration for me. I think it is harder at home than at the ranch.I think Ali was a much more relate-able example of what can be accomplished in the “real world”, you know , the one WE live in!

Anyway, today was my Friday!!!! I was so happy to get out of work today knowing I am free for 3 whole days!!!!! Tomorrow is Matt’s birthday so the day is his to choose what we do. I am glad to go along with that plan!

Today’s workout looked like this:

  • Core Circuit
  • 20 min. Intervals / Treadmill
  • 20 min. Elliptical / Resistance Program

* No PM workout today

My food for today looked like this:

5:30 am : oatmeal with 1/2 c. Of Go Lean Crunch, and a spoonful of chocolate peanut butter

9:00 am : a hard boiled egg

11:00 am: a (Re)Fuel Bar

2:00 pm: tuna with 1 T. of mayo, and some baby carrots

3:30 pm: Nature Valley Nut Clusters [1 serving]

6:30 pm: chicken with roasted veggies [cauliflower, butternut squash, Brussels sprouts] and some fingerling potatoes

………….. and a Fiber One muffin with FF cream Cheese for dessert

Total Calories For Today : 1341

Now I am all about relaxing! I woke up this morning at 1:30 am !!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I just rested , laying there until the alarm went off, but I wasn’t sleeping. the plan for tonight is to watch some TV, do some reading, and sip some herb tea. For me, that’s a perfect night! it feels so good to know I don’t have to clock watch, and I can do whatever.

I have a feeling though, given the early hour I woke up, it will be a fairly early night for me! Oh well ……. I’m off!

Later

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The Love / Hate Relationship : Exercise

Posted by Susan on March 4, 2010

We all know the truth. In order to achieve whatever fitness or weight loss goals we have in mind, exercise is necessary. It is a fact of all of our lives, like it or not! Some of us love it, some of us hate it, some of us tolerate it. I’ve been working out consistently for the past 2 years [as of June]. I didn’t always like it, but I did it anyway. I wanted to not only lose weight, but to change the shape of my body. Knowing that working out on a regular basis was the only way to achieve this, I learned to make peace with it.

I can remember vividly laying on the floor of my home exercise space, at 3:00 in the morning, after doing ab exercises, staring at the ceiling and  wondering what the heck I was doing? Why am I awake at this crazy hour? Why wasn’t I asleep like the rest of the world? What am I trying to prove? But I got up off the floor and continued anyway. I tried to keep in mind how great I felt both mentally and physically when I was finished. Nothing is more satisfying than working up a sweat, and the knowledge that you accomplished what you set out to do.

Now years later my entire relationship with working out has changed. I went from something I did because I had to, to a habit, and finally to something I enjoy, something I look forward to, and something I couldn’t imagine not doing. But it took me close to 2 years to get to this point.

I honestly believe that if you just keep doing it, even if you hate it, even if you view it as punishment, a time will come when it becomes more. When it becomes this vital part of your life, that you actually look forward to. You will start trying new things, start challenging yourself , competing with yourself. You will start getting such a high from working your body, that you will gladly make it a lifetime commitment.

I carved out a time to do it. I didn’t want to interfere with my “free time” after work so I chose before the crack of dawn ! I wanted to just get it over with. After a while it became more than something I wanted to get behind me so I didn’t have to think about it anymore. It became my meditation, my stress release, a time were I was able to work off all the frustrations and any other emotion I might be struggling with. It also became this little invisible badge of honor for me. I could walk around all day knowing that while all the rest of my work-mates were sleeping, I was pounding out a workout, and working to make positive changes in my body.

So , do yourself a favor and stop dwelling on the fact that you “hate” it and accept it as a must and try to at least tolerate it. Don’t over think it, just do it almost automatically. Sooner or later you will need to do it. You’ll want to do it. And you will get to the point where your actually excited to do it! And the benefits of all the hard work will be so much more than the hour or so a day you put into it! I’ve gained so much more from it than I ever thought possible. Everything from confidence, clearer thinking, I handle things that come up in my daily life differently, and after doing a good workout, the last thing I want to do is feed this body junk. I automatically make better food choices because I want to fuel it and improve it! It has literally become my therapy.

The ugly truth is, that in order to lose weight, and maintain that loss, exercise has got to be a part of your life FOREVER! The word is so daunting ……most of us just need to look at it a day at a time in or we will go nuts! But I don’t think I am a phenomenon. And I am absolutely no great athlete ! I think that if done consistently , it is possible for anyone to learn to not hate working out anymore. I am proof. It unfortunately takes time. But time well worth taking.🙂

My workout today looked like this:

AM:

  • 20 min. Treadmill / Hill Program
  • 20 min. SS / Bike
  • 30 min. TBL Weight Loss Yoga

PM:

  • Spin Circuit Class

My food for today looked like this:

5:30 am : 1 egg with Laughing Cow Cheese , on a whole grain English Muffin.

8:30 am : an apple.

11:00 am : Banana Chocolate Chip Cookies, super easy to make and really delicious!

2:00 pm : Laughing Cow Cheese on w wrap with some baby carrots.

3:30 PM : Some Nature Valley Nut Clusters [serving according to package].

6:00 pm : Chicken, roasted cauliflower, roasted Brussels sprouts, roasted butternut squash, and some couscous.

And some Strawberry Chobani Yogurt topped with 1 T. of granola.

Total Calories For Today : 1135

Tomorrow is my last day of work for the week . I am so excited to come home from work and know I have 3 days to do whatever I please. Right now I am off to drink some tea and wind down before sleep.

Later

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Sore [in a good way]

Posted by Susan on March 3, 2010

Today was great ! What a huge difference an extra day off [yesterday] makes!!!!! I think my positive attitude has something to do with the fact that I am looking at a 3 day week ……… probably huh?

I have to tell you, when I got up this morning I could feel that The Biggest Loser Weight Loss Yoga DVD in every muscle in my body ![in a good way!] That thing rocks! If your looking for a yoga workout, or just feel like trying something new, I recommend it highly! It got great reviews on Amazon.com too. I can’t wait to do it again! For such a short [30 min.] session, it definitely packs a punch!

This morning, I dragged my [sore] butt out of bed and got to it!

  • Upper Body Circuit
  • 20 min. Elliptical / Resistance Program
  • 20 min. SS / Bike

I lightened up my workout today, in hopes of banging out another heavy workout day tomorrow; both AM & PM. I wanted to do extra today, I am just in the mood, ya know? But , I don’t want to over train. it is just as bad as not training at all!

5:30 : This morning I had a Breakfast Cookie for breakfast, along with a cup of green tea for the ride into work.

9:00: Mid-morning snack today was a hard boiled egg.

11:00: Late-morning snack , a (Re)Fuel Bar.

2:00: Lunch today was some roasted garlic humus, with baby carrots and Wheat Thins for dipping, along with an apple.

3:30: Some Kashi Heart to Heart cereal for munching on the ride home.

6:00: Dinner tonight was some chicken, some roasted cauliflower, roasted Brussels sprouts, roasted butternut squash, and roasted fingerling potatoes.

Dessert tonight I skipped, because I dipped into my husband’s candy jar! He went and bought t bunch of Peanut M&M’s I can’t seem to walk by without snatching a few! I had some right before dinner, and now I am making myself forfeit dessert! I’ve also asked him to kindly put them somewhere out of sight so I won’t be tempted !!!!!!

Total Calories For Today:  1251   * [not including the handful of M&M’s :(]

I am off to get lunches ready for tomorrow, plan out my food for tomorrow [ I do this every night so I know ahead of time what I am eating and how many calories I am spending for the day] and drink some tea! Then it is off to bed! I want to be sure to get a good night sleep so I am ready for a heavy workout day tomorrow!!!!

Later

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Project 13 : Day #1

Posted by Susan on March 2, 2010

As hyped up and ready for this challenge as I was yesterday , this morning was another story! In typical Monday fashion, today it was rough getting started. Thankfully, once I got going and shook off some of the “tired”, I was fine:

This morning’s workout looked like this:

AM:

  • Lower Body Circuit
  • 20 min. Intervals / Treadmill
  • 20 min. Elliptical / Resistance Program

PM:

  • TBL Weight-loss Yoga DVD
  • Spin and Burn Class

Yep! I feel like a *Rock Star* !!!!! I not only did an AM workout session, I also did a PM session!!!!!! [I just hope I don’t pay for it tomorrow in the form of sore muscles!]

I got this in today :

I love, love, LOVE it !!!!!!! I’ve done yoga DVD’s here and there . They are always way too long and way too slow for me! This DVD is not like that at all. It is fast paced, and doesn’t feel long and drawn out. Plus, there is something about Bob……….. his voice doesn’t annoy me, I like the guy! He really explains the proper form and he keeps the poses flowing. I am totally impressed, and will be adding it into my daily workout regimen.

Today I had to call into work because of a repair man visit. You know how that goes, they give you some crazy window of time when they may [or may not] show up …….. Matt usually takes care of this stuff, but he just couldn’t today because of work obligations, so I had to step up to the plate. So although I was trapped in the house “waiting” all day, I at least got a 3 day weekend out of the deal! I also had plenty of time for a PM Workout!

Staying home from work on a weekday used to make me feel instant panic in the past! It was always hard for me to manage my intake , knowing that food was more accessible. These days though, I eat exactly how I do at work, keeping the times that I eat home as close to the times I eat at work as possible.

Here’s what my food looked like today:

This morning I had some Instant Soy milk Oats with 1 T. of vanilla protein powder, 1/2 c. of Go Lean Crunch, and 1 T. of walnuts. Of course I added a spoonful of chocolate peanut butter! It’s a must with my oatmeal.

Around 10:00 I had a mid-morning snack. I had 3 Banana Chocolate Chip Cookie  that I made this weekend

and a hard boiled egg.

Lunch today was some hot soup [Progresso Light Classic Vegetable] and some crackers [Wheat Thins]. Perfect for a cold windy day like today! Cozy , warm comfort food! Before my PM workout , I had a (Re)Fuel Bar [not shown].

Dinner tonight, I had chicken, couscous, and roasted Brussels sprouts, and roasted cauliflower.

Dessert tonight, one Fiber One Muffin topped with 1 oz. of FF cream cheese.

Total Calories For The Day : 1656

Now it is tea time! The time of the day I unwind, relax, and mentally prepare for tomorrow. I am gearing up for a great night’s sleep so I can get up tomorrow and face the first work day [for me] of the week.

This is a super short week for me. We took Friday off this week because someone very special [Matt?] is having a birthday !!!!!! We are planning a fun day on Friday in celebration ! Something to look forward to when the week starts wearing on me!

Off I go !

Later

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A New Month And A New Goal : Project 13

Posted by Susan on February 28, 2010

I apologize for my MIA status of late, but I was just feeling uninspired in the writing department. I also needed time to think about where I want to go with my goals.

My workouts have been stellar lately. I am so into it, so ready to challenge myself . I’ve added extra workouts, and a new Circuit Program, and I feel stronger, and better than ever physically.

I figured this was the perfect time to throw my focus into a new Goal! I want to get my weight to 135 lbs.  by June 1st, 2010.

This gives me 13 weeks to accomplish. That will end up to be a 5-11 lb. loss [depending on the day !]. I think that amount is absolutely d0-able in the span of 13 weeks. June 1st is also just in time for the vacation we have planned.

I am calling this new plan Project 13:

  • Eating small meals every 2-3 hours during the day
  • Drinking 16-24 8oz. glasses of water a day
  • Working out 5-6x a week [ circuit training, intervals, yoga, spinning, SS cardio]
  • 7-8 hours of sleep a night
  • Tracking calories, keeping within 1500-1700 calories a day
  • Weigh-in once a week [Saturday mornings]
  • One scheduled [moderate] “treat” per week : Saturdays

Starting Weight:  146.8 lbs. [ my weight has been fluctuating like mad since I added the extra spin classes during the week ! Some days I am 142 lbs. , other days I am up to 147 lbs. !!!!!!]

Goal Weight:  135 lbs.

Official Start Date: Monday, March 1st [tomorrow]

I am excited to have something to work toward, especially when I am feeling so motivated! Plus I am one of those people who always does better with a specific goal established. When I lost the initial weight, I had a goal to lose it before my 2nd wedding anniversary. I accomplished that goal. I will accomplish this one as well.

Also, the date of June 1st has a dual meaning for me ….. if I am at my new goal weight by that date, I will have also accomplished keeping the initial weight off for one year. So as long as I am not over 140 lbs. on June 1st, I will have maintained for one year, as well!

I am seeing this new plan as something to work at. Right now I need something to strive for. I feel like, maintaining, although with it’s own challenges, sometimes leaves me a little bored. It got to the point during the weight loss stage where my momentum was up , and it was almost like a game that I was determined to win. This competitive side of me came out that I never even knew existed!

I was so proud of myself, and I felt to positive and unstoppable. I think this is just the shot in the arm I need  right now. I need something to focus on and work for. It must be an end of winter funk or something, but I am feeling really blah! Not physically, but mentally.

I am hoping that Project 13 will be just the shot in the arm I need to get me through the remainder of the winter.

So ……. Here’s to a new month and a new challenge! I can’t wait to begin!

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Sleep

Posted by Susan on February 25, 2010

I am reading this great book [Shutter Island by Dennis Lehane] and I stayed up way too late last night! I felt it all day too ! My ultimate focus tonight is on SLEEP ! That being said, this post will be short and sweet!

My day began , as it always begins, with a workout :

  • 20 min. SS / Bike
  • 20 min. Elliptical / Resistance Program
  • 20 min. Intervals / Treadmill
  • * PM* Spin Class [after work]

For breakfast this morning I had a whole grain English Muffin, with Laughing Cow cheese, and an egg.

Mid-morning snack, I had my usual (Re)Fuel Bar.

For lunch today …. nothing too imaginative. Peanut butter on a wrap, with baby carrots, and some Kashi H2H cereal to munch on.

When I got home from work I had some almonds and dried cranberries before I did my spin class. [not shown] Then for dinner I had a chicken breast, roasted butternut squash, and left over couscous from the other night.

I had another Fiber One Muffin with FF cream cheese for dessert.

Nothing too spectacular tonight. Because of the PM Spin Class I needed to keep it simple, especially when my main goal was getting to bed as early as possible! That’s exactly where I am headed right now, with a cup of ttea and my book! Have a great night!

Later

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Scratch That !

Posted by Susan on February 24, 2010

Remember how I said yesterday, that this new workout program I’m doing is a little on the easy side? Well for get I said that! Completely scratch the word EASY ! Today I did the Lower Body Circuit, and it definately kicked my butt! It isn’t the actual exercises that gets to you, it’ trying to balance on a stability ball while doing those exercises! I felt today’s circuit BIG TIME! And I loved every minute of it!

The entire Circuit is supposed to take 12 minutes to complete, but this week it will take longer , because I like to get acquainted with each exercise [try it on] before attempting the actual circuit. I want to make sure I am doing them correctly. By the time I got to my cardio I was running out of time, so I did an 30 min. Express Spin Class.

I am not sure what I was expecting, but this class packed so much into the 30 minutes I literally felt the residual of it all day long! I definately had a great workout today! i love it when I really FEEL it! when I walk away at the end , knowing I did something, and truly challenged myself.

I am not sure what has gotten into me lately, but I sure hope it’s here to stay! I am really loving working out! the harder, the better. If I had more time I would love to add a second afternoon workout into the mix [I do it twice a week as it is, but I really don’t have the time for much more at the moment!]

I am so excited about it! I’ve been working out seriously for a year now. Before that I was doing it, but not as consistently. Maybe this is what happens after you’ve done it for long enough. Maybe your body craves it ……. because lately that is what it feels like for me. I find that even on my rest days, I get the bug and want to do something! maybe this is just a phase I’m going through ……. but I seriously hope not! I love it!

I decided not to fast today. I am wondering if , with the extra workouts and all, if I may possibly not be eating enough?????? I eat about 1500-1600 calories a day. I am going to try really hard to make sure it is 1700 calories at least. I may not be giving my body enough fuel, and that is just as bad as too much fuel. I am trying to add extra healthy calories into my day in hopes that it also stops the cravings and hunger I’ve been fighting lately.

This morning I woke up to snow! I needed to get out the door as soon as I could, because I snow days I never know how long the commute in will be. I ended up grabbing my Breakfast Cookie and taking it with me to eat when I got to work! Love it that these are so portable!

Mid morning I had a (Re)Fuel Bar and a little snack bag of Animal Crackers. [the bag is empty because I scarfed them down before taking the picture :)]

For Lunch today I had little time and even fewer choices! [I need to go food shopping !] Lunch was a mish-mosh of whatever I could grab  and whatever was available! Humus, baby carrots, almonds, and Kashi H2H Cereal.

When I got home from work I had a Kashi Fruit and Nut Bar and 1 T. of peanut butter [not shown].

Dinner tonight, was chicken , roasted Brussels Sprouts, butternut squash, and sweet potato! I am a roasting fool lately!

I loved dessert tonight! I had a Fiber One Muffin with some FF cream cheese spread on it! It was HEAVEN !

It’s been a long day! Weather exhausts me! More the anticipation that the actual conditions! I am ready for some rest !

Later

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