Observations/Short Term benefits of exercising

A "sassier" walk due to decreased knee and hip pain - I was in constant pain for some reason at the beginning of the year, to the point that I was taking Tylenol just to get out of bed!!!  That's over.

Frozen shoulder improving yep, I can do my own physical therapy!!

Diminished appetite I eat less garbage after I work out, for some reason

Stress management  no more stress-related heart issues, as long as I keep active.

Better cardio ability instead of focusing on cardio only, a weight-training program has enabled me to do more intense cardio, getting my endorphins up. YAAAAY

Improvement of knee pain - oh YEAH!!!  I'm about to undergo some type of knee procedure, due to my need to play tennis and impress someone, while maintaining a largely sedentary existence, about a year ago.  My knee has been hurting for a year, but I only attributed it to fat.   Realizing that I was limited in my ability to participate in the Boot Camp at my gym, I spoke to my ortho... I have a TORN MENISCUS!!!  This may require surgery!!!

Would not have happened if I had not gotten sedentary/unhealthy. 

Checkin - May 1, 2014

So, with this being the official start of a new approach, a new measurement method will be required.  I am expecting to build muscle mass while reducing fat, so the expected improvements may not show on the scale.  Due to my inability to hit the cardio intensity I sought, my weight fluctuated within five pounds of my starting weight documented on January 7.

Currently, my baseline measurements are as follows for May 1, 2014.  I will repeat on the first of each month at approximately 5:30 PM.
waist - 42
hips - 50
thigh - 31

I will be focusing primarily on short-term personal rewards, like the improvement in my walk.  Currently, the positives of weight lifting are:

• I no longer walk like I'm decrepit.  That is VERY important to me. 
• I also can feel the cut between my deltoids and triceps.  This is not really visible due to the fat overlaying the muscle, but I'm happy about it.
• My shoulder is experiencing improved range of motion, apparently due to the increased strength from muscle training.  (I'm not pushing my range of motion, at all, but I *am performing modified strength training with the injured shoulder.)

Stay tuned...

The Program (as of January)

Food - Something within me just rebels against restrictions.  I cannot maintain a restrictive diet for ANY length of time.  Therefore, I focus on *adding* items to my diet, not restricting.  Fortunately for me, what I add has a positive impact on my other choices throughout the day.  The breakfast that I LOVE, and could eat every day forever consists of:

• Toasted Sesame Ezekiel bread (two slices)
• Half an avocado slathered on the two slices
• Hummus slathered on top of the Avocado
• Sliced tomato
• Sliced red onion
• Sliced green pepper
• Shredded carrots
• Cucumber

LOVE!!  This, of course, will fall apart as an open-faced sammy.  Don't be alarmed. :-)

Lunch - I'm liking a whole wheat tortilla with hummus and veggies.
Dinner - nothing or flex.  All this fiber through the day leaves me pretty satisfied.
Snacks - Almonds
Occasionally - Lindt candy bar or something.

This feels to me like adding some structure, not limiting myself.  I lose weight eating whatever I want.  But after this Breakfast and Lunch, I don't really want a lot.

Also, I like vegan food, but if I go vegan on an extended basis, I MAKE SURE to take B-12 sublingual.

Activity level - My goal is one hour of intense exercise, 4-5 times a week.  Ideally, that will be primarily powerwalking.  I powerwalk to the point that my quads are BURNING!  I measure my progress by how many "fast" songs I can powerwalk through.  (A fast song for me is "Run the world" or "End of Time" by Beyoncé, or "Fill me in" by Craig David)  Ideally, I will be able to do an hour of fast songs, shredding my quads all the way.  However, at this initial phase, I have so many other pains, that I cannot yet perform at that intensity.  All in due time.

Measurement - I generally don't weigh/measure when I'm doing the healthy lifestyle, because it works best for me when my focus is on make a healthy choice on a daily basis.  I will record my stomach measurement and weight on a monthly basis, for the purposes of the blog.

Environment - I don't keep soda, cookies etc. in the house.  If I have a late-night craving, I go out and get whatever it is.

Handling cravings - In my NONhealthy lifestyle, I can be an emotional eater, a sugar-binger, a carboholic.   When I AM on the healthy pattern, I tend to have cravings, occasionally.  I crave citrus, fruity candy, etc.  I'm finding that when I take my iron supplement the cravings go away.  A second strategy will be to try to substitute endorphins for carbs...  Try dancing first - very strenuously - to the point of sweating!!  It seems to be working.

Update - New approach

So, I used my typical approach from January (actually November) to April.

With the amount of weight I am carrying it is very painful to walk, let alone power walk.

I have been having trouble power walking at the intensity level where endorphins kick in.

Long story short, I am not having my normal successful results.

I happened to speak with a smart-guy friend (RS) and he strongly recommended getting into the gym.

I walked into my favorite gym and met someone who has been an inspiration and a mentor (LB).  I immediately started meeting her at 5:30am for bootcamp sessions.  She has been pushing me past my perceived limits, and I've been feeling the endorphins!!! 

I started a weight training plan, as well.  I am really pushing myself.  On every body part, I am doing ten reps, 3 sets.  The way I ensure that the weight is right is by always trying to do 12 or 15 reps.  If I am able to do more than ten reps, I up the weight!!  This results in a challenging, but not pain-inducing workout.  It made me extremely sleepy yesterday.

I've never successfully lost weight using weight-lifting, but I'm willing to try it.  At least it's helping my knee, shoulder and hip pain.

And, re the program, I am incorporating more protein.  The program is evolving...

Starting point

I took my lil puppy on a road trip over the holidays to visit my dear cousins and their families.  As the way I move has become so strange and cumbersome, I was lamenting my weight gain as an explanation.  I am 5'8" and now weigh 252.  One cousin challenged me.   She said, "You know what you have to do" (to lose the weight.)  She's absolutely right.  I have lost fifty to eighty pounds on three separate occasions, about five years apart, and I know how to do it.  I now need to lose 100+ pounds.  And, I want this to be the last time. 

How I got here

There is a very active tomboyish girl inside me.  However, she has succumbed to social pressure at the end of prior weight losses.  Instead of maintaining the high level of activity that keeps me healthy, I become preoccupied with cosmetics and new wardrobes, and the weight creeps back on.  Once it's back on, inertia sets in and you know the rest.

Why change?

I have never weighed this much before, and it is very uncomfortable.  And a see a "sickness spiral" starting, if I don't change.  Among the issues:

Inflammation -  I have a cast on one arm due to tennis elbow and have had cortisone shots in the opposite shoulder due to inflammation, brought on by my prolonged unhealthy eating habits.  This is very painful, and led my Orthopedist to prescribe Naproxen, which was starting to give me ulcers!!!  I stopped the Naproxen and moved to Tylenol XL, but I hate. taking. pills!!

Knee pain - My legs are not strong enough to lift my weight normally.  I have to push up with my hands.  I thought I had developed a "smooth" way to do this, and told myself I was keeping my arms strong by doing so.  I pretended I was inconspicuous about it.  With the advent of the inflammation issues (above) I have to push up on an elbow!!  It is very conspicuous and makes me look MUCH older than my thirty-elevens!! 

Sitting on the floor/ground - I can't get up, without rolling over on all fours!!  I discovered this while out in the park.  Painful on the knees and VERY embarrassing!!

Getting into/out of my car - a very clumsy undertaking for me, these days.  Always limping afterward, due to some type of leg pain.

Exercise - Exercise hurts.  I'm using an hour of power walking, 4-5x per week and I am so stiff afterwards that I'm scared to stretch!  But I know that's what I need to do.  I am accustomed to shredding my quads, but this is bone and joint pain.  Very difficult to work through/around.

CLOTHES - I cannot fit ANYTHING!!!  I had to buy new jeans, tops and new EXERCISE TOPS!!!  Those were all XL!!!  My old exercise pants are rolling down, my exercise tops are gripping my stomach and rolling up... I have booty-do!! I am 20 pounds out of my underwear!  I still wear my bras, they just bruise me.  I had to move up in panty size.

What's on my side is that I *know* I can do it.  This extended beginning period (slow-starting because of the pain) is just a phase through which I will have to move. (sigh)