went last night for round two of cardio and got the other 30 minutes in..so an hour total for the day. Felt really good..but have to say by 9p..i was a little bit bitchy and very tired. I grabbed a rottiserie chicken and had mixed greens and fake potatoes for dinner..a bath and was ready for bed. Getting to bed early helps me so much these days!
Anyhoo..got up and to the gym this am and had a great workout! Did 10 on the elliptical with the sprints. Adam texted me last night and gave me a hard time because I did not give a shout out to my weight loss...Guess that is how tired I was...I am not 285!!!!!!!! that means...yep, you can count!...45 pounds! What was even better was that he did my body fat measurement thingy and i started at 38.1% body fat (remember me as the Marie Callendar Chicken Pot Pie!)...and now I am down to 31% body fat...I am dangerously close to being below "at serious risk" moving towards healthy! LOL! but in all seriousness...this is amazing and I am so very grateful!
The rest of the day has been very busy and tonight was have the New Hanover County Health Foundation meeting...I love me some health! pray for us to have lots of sponsors for our Tournament coming up on April 17th!
Happy almost Easter! Happy Passover already come!
Blessed it be to all!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Day 84 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Saturday was a slammed day! I got up and had to work at UNCW. We had our last recruitment weekend and with over 2500 students and families coming to visit the campus the day was packed with talking about Honors, UNCW and the students and programs I adore! It was nice, becasue with the weight loss and with me feeling bit more confident these days, I was able to really feel up and ready for each person that I spoke to 9and there were hundreds! LOL!). By the end I was DEAD drained, but I still need to work out...I grabbed somethign quick to eat and headed for the gym. I ahve a feeling that those tow factors contributed to what followed.
I got on the elliptical to do my 30...and about 8 minutes in at 8.0 miles an hour I swear not only was my side hurting and cramping, but I could not get my breath. It was awful. I pushed through..but at 15 minutes in, for the first time, I had to get off and rest and get some water. I was pooped. I got off and took some breaths. My heart rates was 160 and I could not get it down on the machine..but it came down fast when I took a break, so I was ok. I got back on and knocked out the other 10 or so minutes I had left..but it still never felt right. Of course..I realized later..not only was I way tired and stressed after working and all, but I had also just eaten and not given myself any down time after eating..not very smart! But...live and learn! :)
Sunday was splendid...and I mean splendid! Palm Sunday at Church of the Servant was Magnificent and then the Families Values Brunch at UNCW was amazing, emotional, and just plain wonderful! But, I was TIRED after all was said and done and got my bed to rest after!
Monday after having had a good night sleep was the first day in about a week i felt normal again..got up on time..got the gym for a full 15 on the elliptical before our work out and really felt good. It was a storm in the am when I got up and the gym was empty as all get out. I said to Adam and one of the other trainers Heather that it was funny that folks much have though that it was raining inside the gym cause they sure were staying away! We have a great work out and Adam had be do 3 sets of 15 push ups. which I did..thank you very much..and none of that...from the knee business...and i got down pretty far to the floor too! It felt so good to do something that I have not been able to do for...well let's be honest..ever! :) Course..in between each things he hand be doing the Music man "seventy six trombones" step ups on that daggone stool with 17.5 weights in each hand..but...it was a nice change I guess from the stairs! LOL!
Anyway..left the gym and had a very productive day and now it is Tuesday...Day 84! Wow..did my cardio this am and I plan to do the second set after work. This morning I did do the sprints for the first 18 minutes...Adam and I talked and there is no need for me to do 8 miles and hour as long as I am in my fat burning zone. But the sprints help to make me stronger..so I did those and it felt great! I was listening to "everything that happens to me that is good//God did" It is a great song and while I know the fallacy of the logic behind that sentiment...I also know the joy that comes from the blessings in my life..it, my life, is amazing..all of it...and I am so grateful...
If I am granted a tomorrow..
I got on the elliptical to do my 30...and about 8 minutes in at 8.0 miles an hour I swear not only was my side hurting and cramping, but I could not get my breath. It was awful. I pushed through..but at 15 minutes in, for the first time, I had to get off and rest and get some water. I was pooped. I got off and took some breaths. My heart rates was 160 and I could not get it down on the machine..but it came down fast when I took a break, so I was ok. I got back on and knocked out the other 10 or so minutes I had left..but it still never felt right. Of course..I realized later..not only was I way tired and stressed after working and all, but I had also just eaten and not given myself any down time after eating..not very smart! But...live and learn! :)
Sunday was splendid...and I mean splendid! Palm Sunday at Church of the Servant was Magnificent and then the Families Values Brunch at UNCW was amazing, emotional, and just plain wonderful! But, I was TIRED after all was said and done and got my bed to rest after!
Monday after having had a good night sleep was the first day in about a week i felt normal again..got up on time..got the gym for a full 15 on the elliptical before our work out and really felt good. It was a storm in the am when I got up and the gym was empty as all get out. I said to Adam and one of the other trainers Heather that it was funny that folks much have though that it was raining inside the gym cause they sure were staying away! We have a great work out and Adam had be do 3 sets of 15 push ups. which I did..thank you very much..and none of that...from the knee business...and i got down pretty far to the floor too! It felt so good to do something that I have not been able to do for...well let's be honest..ever! :) Course..in between each things he hand be doing the Music man "seventy six trombones" step ups on that daggone stool with 17.5 weights in each hand..but...it was a nice change I guess from the stairs! LOL!
Anyway..left the gym and had a very productive day and now it is Tuesday...Day 84! Wow..did my cardio this am and I plan to do the second set after work. This morning I did do the sprints for the first 18 minutes...Adam and I talked and there is no need for me to do 8 miles and hour as long as I am in my fat burning zone. But the sprints help to make me stronger..so I did those and it felt great! I was listening to "everything that happens to me that is good//God did" It is a great song and while I know the fallacy of the logic behind that sentiment...I also know the joy that comes from the blessings in my life..it, my life, is amazing..all of it...and I am so grateful...
If I am granted a tomorrow..
Friday, March 26, 2010
Day 80 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
got going this am! Still got there late enough where I did not do a full 15 before working out..but got in 10..and that felt good! in fact...I did not mention in the previous post that instead of doing the sprints last night I did 8.0 miles an hour in the first 10 minutes and then never let it drop below 7.5 after that for the rest of the run. Today..the 10 was at 8 and that felt good.
It is friday and I did 3 sets of each of these: Chest presses 110lbs (with a story on the first set), pulldowns 130lbs, sitting squats 170lbs and 190lbs on the last set, then the merry go rounds...with the twister 130lbs, the ab cruncher 130lbs and the back roller 150lbs, and did 2 sets of 5 jogging up and downt the stairs with 17.5 weights in each hand. Now..it is probably a good idead to let your eyes adjust when begining a work out or wear glasses, becuase when i went to do the chest press the first time I though it said 50 lbs and I was going to give myself a break and I started to do them and thought I was having a really BAD morning..I struggled and worked and struggeld to get out 10..and then when I was done realized that it was set on 150!! luckily I did not hurt myself! and readjusted! that is what I get for trying to cheat with 50lbs!! indeed!! LOL!
This morning was amazing witht he ground breaking for the New brooklyn homes at Taylor Estates that we are building for the Wilmington Housing Authority! I am so blessed to be a part of this and for affordable housing in our region. Talk about a way to balance yesterday! It was very special and well done.
I am looking forward to a restful evening tonight!
peace, be still!
It is friday and I did 3 sets of each of these: Chest presses 110lbs (with a story on the first set), pulldowns 130lbs, sitting squats 170lbs and 190lbs on the last set, then the merry go rounds...with the twister 130lbs, the ab cruncher 130lbs and the back roller 150lbs, and did 2 sets of 5 jogging up and downt the stairs with 17.5 weights in each hand. Now..it is probably a good idead to let your eyes adjust when begining a work out or wear glasses, becuase when i went to do the chest press the first time I though it said 50 lbs and I was going to give myself a break and I started to do them and thought I was having a really BAD morning..I struggled and worked and struggeld to get out 10..and then when I was done realized that it was set on 150!! luckily I did not hurt myself! and readjusted! that is what I get for trying to cheat with 50lbs!! indeed!! LOL!
This morning was amazing witht he ground breaking for the New brooklyn homes at Taylor Estates that we are building for the Wilmington Housing Authority! I am so blessed to be a part of this and for affordable housing in our region. Talk about a way to balance yesterday! It was very special and well done.
I am looking forward to a restful evening tonight!
peace, be still!
Day 79 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
got to the gym in the evening rather than the morning. As I have been say all week..it is just a little wonky. The day was VERY stressful, confrontational and exhausting. I am just having to feel out what it is that I want out of some things that mean a great deal to me with people that I am finding that I cannot always trust. It is painful. But through it, there is no excuse not to do right by my health. It is in these moments when I don't take care of the gift of life that I am priviledge to have..for years I ahve taken the struggles I have had with relationships and with issues around me out on me. Not today. Today...I went and did 30 on the elliptical and listened to 30 minutes of uplifting gospel music and in between trying to take back my will I did pray while sweating on that machine. Then i went home and relaxed with Michael out back and grilled chicken, shared what was going on and got through it. While it was not all gone. I searched for some inspirationa nd found the following:
"I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world."
it lifted me up so much..and I slept well for a new day!
Thanks be to God for each day lived in His Grace and in this Life lived well!
"I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world."
it lifted me up so much..and I slept well for a new day!
Thanks be to God for each day lived in His Grace and in this Life lived well!
Wednesday, March 24, 2010
Day 78 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Got going today and I gotta say I am proud of myself..this week has been wonky..actually I have had a wonkly last 7 or 8 days..Now, don't get me wrong..it has been great..eating well (for the most part..and I willl explain that) and definitely exercing...but it has been high stress as of late and the time change, the season coming out of lent into Spring..just weirdness.....
As to the eating..I have been grilling chicken for us and it has been great, and I have not had foods that would harm..but saturdays and sundays are killers..I want to eat all daggone day! and this saturday I ate ALOT, but nothing that was harmful..just stuff..lettuce..apples..rice cakes..it was just all the time. I hate it.
Adam had a great suggestion about ordering my day so that I have activites like I do when I am at work during the week so that food is not always around me or an option for me. My doctors have said for several years that I have a chemical problem that I can't stop eating when I start and they want to put me on a medicine to curb that....well...maybe at some point. But for now, with the changes in my diet and coming off medicines and exercising..I really want to go at this with holistic approaches...just for today. Especially when, I am doing really well on what I overeat on...and I am getting good suggestions about what to do about it.
That said..when I weighedin on Monday..i weighed 290!...that means that according to the way we have done it at the gym..that is over 40 lbs so far!!! WOOHOO!
That does not mean that I can overeat on anything..but I am showing up to my exercise..doing what I am told and I really am eating well over all and...what is really amazing is that I like it! I really like it!
Now, Adam has suggested that I try on cardio days to do up to an hour on the elliptical and frankly i would rather just mortgage our house and have the surgeries of the human barbie than to stay on the machine for an hour at a time!!! so I am trying a new thing where I go in in the morning and do thirty and then do thirty after work...I did that yesterday and it was not bad. I actually liked the release of it in the afternoon as it got some frustration knocked out of me and got me back to level ground..I also slept so soundly...and then this mornign I rolled out and went in for training..I knocked out 10 push ups pretty daggone low to the ground before i collapse to do the rest! We also did the step up and kick on the boxy thing..it was just sooo much fun!
But regardless..what this is teaching me is that no matter what...whether this ebb or flow in my life..this is now a part of who and what I am. If I am having a wonky week or having a harder time...this has to be a part. When I want to call and say no to exercise..that is when I need to go. When I want to eat stuff that I should not..that is when I should eat something that is good for me..becuase the motive behind it is not to have a treat..it is to fill up from stress or becuase i feel bad. Hell, if I want a piece of carrot cake bbecause I love carrot cake and I would like to have it..then fine. But if I am craving carrot cake becuase i need to becomforted..then frankly..I need to pray..go for a walk..remember the blessings in my life..embrace my friends..talk to my better half..no one or no thing is gonna fill me or make me better.....especially food. I learned that 20 years ago with substances like alcohol..I am learning that now with food.
Today....like yesterday...I am grateful...and I pray that tomorrow, if granted it, will be like today and then some!
As to the eating..I have been grilling chicken for us and it has been great, and I have not had foods that would harm..but saturdays and sundays are killers..I want to eat all daggone day! and this saturday I ate ALOT, but nothing that was harmful..just stuff..lettuce..apples..rice cakes..it was just all the time. I hate it.
Adam had a great suggestion about ordering my day so that I have activites like I do when I am at work during the week so that food is not always around me or an option for me. My doctors have said for several years that I have a chemical problem that I can't stop eating when I start and they want to put me on a medicine to curb that....well...maybe at some point. But for now, with the changes in my diet and coming off medicines and exercising..I really want to go at this with holistic approaches...just for today. Especially when, I am doing really well on what I overeat on...and I am getting good suggestions about what to do about it.
That said..when I weighedin on Monday..i weighed 290!...that means that according to the way we have done it at the gym..that is over 40 lbs so far!!! WOOHOO!
That does not mean that I can overeat on anything..but I am showing up to my exercise..doing what I am told and I really am eating well over all and...what is really amazing is that I like it! I really like it!
Now, Adam has suggested that I try on cardio days to do up to an hour on the elliptical and frankly i would rather just mortgage our house and have the surgeries of the human barbie than to stay on the machine for an hour at a time!!! so I am trying a new thing where I go in in the morning and do thirty and then do thirty after work...I did that yesterday and it was not bad. I actually liked the release of it in the afternoon as it got some frustration knocked out of me and got me back to level ground..I also slept so soundly...and then this mornign I rolled out and went in for training..I knocked out 10 push ups pretty daggone low to the ground before i collapse to do the rest! We also did the step up and kick on the boxy thing..it was just sooo much fun!
But regardless..what this is teaching me is that no matter what...whether this ebb or flow in my life..this is now a part of who and what I am. If I am having a wonky week or having a harder time...this has to be a part. When I want to call and say no to exercise..that is when I need to go. When I want to eat stuff that I should not..that is when I should eat something that is good for me..becuase the motive behind it is not to have a treat..it is to fill up from stress or becuase i feel bad. Hell, if I want a piece of carrot cake bbecause I love carrot cake and I would like to have it..then fine. But if I am craving carrot cake becuase i need to becomforted..then frankly..I need to pray..go for a walk..remember the blessings in my life..embrace my friends..talk to my better half..no one or no thing is gonna fill me or make me better.....especially food. I learned that 20 years ago with substances like alcohol..I am learning that now with food.
Today....like yesterday...I am grateful...and I pray that tomorrow, if granted it, will be like today and then some!
Wednesday, March 17, 2010
Day 70 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
got up and got there this morning...never gets boring making it! only had 10 minutes on the elliptial though..but it was quality and the workout to follow was clearly designed to work my tail out! Today, in stead of walking up those stairs, I got to jog! Yippee! LOL! But i did and it was ok! I did not have to carry the stone around my neck (or the dumbells in my hand) for this, but the increase in speed up was much better and I was able to do more as well! It felt good. For some reason Adam was in the mood to see if my knees were going to crack from what weight I still have today..In between each exercise I was told to do 30 jumping jacks (my fav..right?)..well, I did them with a smile thank you very much! but my knees are a little weaker than I am happy with...he tried to get me to do a lung kind of thing with weights and I was not able to do it...but will work on it...I kind of psyched myself out over it cause I am so used to being able to do everything he put in front of me. It was actually kind of good not to be able to do something as i still have things to learn and lot to shoot for! (keeps it fresh and moving forward LOL!)
anyway...it was a packed day and good things happening..but I have to admit it is a little overwhelming. The best was going to rotary and hearing the stories of our speaker talking about the work she and her staff are doing with autistic kids in our area and hte huge issues they are overcoming..then going to the Public Health Foundaton after work and seeing two of my favorite doctors who were so happy about my progress and so supportive and we are all working on raising money for everyone to have acces to better health and quality healthcare!
Then finally home for a good dinner with michael of rottisserie chicken, Martha Holmes Turnips, fat free potatoes
What a blessed life!
Hope to have this day plus tomorrow!
anyway...it was a packed day and good things happening..but I have to admit it is a little overwhelming. The best was going to rotary and hearing the stories of our speaker talking about the work she and her staff are doing with autistic kids in our area and hte huge issues they are overcoming..then going to the Public Health Foundaton after work and seeing two of my favorite doctors who were so happy about my progress and so supportive and we are all working on raising money for everyone to have acces to better health and quality healthcare!
Then finally home for a good dinner with michael of rottisserie chicken, Martha Holmes Turnips, fat free potatoes
What a blessed life!
Hope to have this day plus tomorrow!
Tuesday, March 16, 2010
Day 69 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Great day..but very different in many ways. This morning I just could not get going and made the decision that since it was cardio day, I would go after work and get a little extra sleep. The time change I think has me a little off kilter and I drifted back. Regardless, I got to work and it was go go go all the way...I had a lunch meeting and was afraid I was not going ot eat, but I made sure that stopped at the teeter and got a salad on my way to the meeting so that afterwards I woudl have it after we met and still stay on track...mind you, I passed hardees, bojangles, taco bell, mcdonald's and burger thing on the way to the teeter...in days past I would have grabbed, consumed and gone...but I took the extra 50 seconds to park, so in, gran the salad and get on the way. I not only saved some calories, I may have added a few hours to my life and I know that I had a better day because what I consumed treated my body well and preared me for the rest.
After work I went to the gym and while it is a lot more crowded at that time of day, I was able to get on my elliptical do the full 30 minutes. I did the sprints for the first 21 minutes and then finished at the regular pace. The sprints really do put it out of me pretty hard, but I did it! It felt so very good to do it and I am becoming so enamoured of sweating! I feel so alive! I mean, who would have ever thought I would be on that machine at 13-16 miles an hour for those sprints and then back to the regular pace...and be able to walk still!
I have to admit, I like going in the morning better and starting my day, but this worked.
I am looking forward to tomorrow if I am granted it and I hope that I continue as I have do today! It is a blessed life!
After work I went to the gym and while it is a lot more crowded at that time of day, I was able to get on my elliptical do the full 30 minutes. I did the sprints for the first 21 minutes and then finished at the regular pace. The sprints really do put it out of me pretty hard, but I did it! It felt so very good to do it and I am becoming so enamoured of sweating! I feel so alive! I mean, who would have ever thought I would be on that machine at 13-16 miles an hour for those sprints and then back to the regular pace...and be able to walk still!
I have to admit, I like going in the morning better and starting my day, but this worked.
I am looking forward to tomorrow if I am granted it and I hope that I continue as I have do today! It is a blessed life!
Monday, March 15, 2010
Day 67, 68 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Day 67 was Sunday...a day of rest and while I did some laundry and a little work, I did get some rest in. It is a no gym day, so that at least is restful. I am not sure that I would not like a little cardio on this day too..but someday maybe. The only part about being in the house all day on Sunday is that I want to eat all day..not gorge..just nibble all the daggum time. It is so weird how the discipline of a normal work day..a normal rythm really does make a differnce..but no worries..it was a good day overall.
Today Monday, was a good work out.I did 2 trips up and down the stairs this morning with 15 pound weights in each hand sx 5, two sets of 15 push ups..full push ups..not the cross legged kind thank you!, two sets of one legged horse squats with 60lbs on each leg, 15 reps per time, 3 sets of each of the merry go round with 12 reps of each and each of the machines at 110 pounds-the crunch machine, the back roller cruncher and the twist machine, I did 2 sets of 12 of teh bear hug chest presses, and 2 sets of 12 of the supermans on the floor, and 2 sets of 12 of the row machine thing at 110 pounds..all this after I did 15 minutes on the elliptical to start with the sprints ever 2 minutes. That was my work out this morning! Pretty ok way to start the day! Thanks be to GOD!
Oh..and to kick it all off...I have this picture on my desk of us from 2003 where we stayed at the Sienna in Chapel Hill fro a math conference...It was the last time I was able to wear these georgeous black and white checked polo slacks that I LOVED!...I just got to fat..this morning as I got dresssed...I thought..what the hell..and not only did they fit..they fit better than they did in 2003! Oh what a feeling!
Today Monday, was a good work out.I did 2 trips up and down the stairs this morning with 15 pound weights in each hand sx 5, two sets of 15 push ups..full push ups..not the cross legged kind thank you!, two sets of one legged horse squats with 60lbs on each leg, 15 reps per time, 3 sets of each of the merry go round with 12 reps of each and each of the machines at 110 pounds-the crunch machine, the back roller cruncher and the twist machine, I did 2 sets of 12 of teh bear hug chest presses, and 2 sets of 12 of the supermans on the floor, and 2 sets of 12 of the row machine thing at 110 pounds..all this after I did 15 minutes on the elliptical to start with the sprints ever 2 minutes. That was my work out this morning! Pretty ok way to start the day! Thanks be to GOD!
Oh..and to kick it all off...I have this picture on my desk of us from 2003 where we stayed at the Sienna in Chapel Hill fro a math conference...It was the last time I was able to wear these georgeous black and white checked polo slacks that I LOVED!...I just got to fat..this morning as I got dresssed...I thought..what the hell..and not only did they fit..they fit better than they did in 2003! Oh what a feeling!
Saturday, March 13, 2010
Day 66 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
had a great evening last night with Michael, my mom and step dad. Michael and I went to a seafood restaurant then went and hung out with my parents for a while. It was nice just to sit a talk and be for a little bit! I had blackened flounder at the restaurant and it was pretty good, but I kept thinking I could make it better...so I was on a mission. Remember, fish is something I am determined to eat more of (besides tuna fish from the can) and...well...you all have now figured out me and "missions"! LOL!
Today I got up at 8 and went to the gym. As it is saturday, it was cardio day and I did the new routine on the elliptical, doing the sprints ever 2 minutes. I was able to do that up through the 21 minutes and at that point I was not able to get my heart rate down and just finished at 6.5 miles an hour to the end of the 30 minutes. It was awesome and I felt truly accomplished! Getting that machine up to between 13 and 15 miles an hour for that 30 seconds ever 2 minutes is a mental and physical stretch but it is something to work for and it is pushing me to make more of that part of my work out.
I left the gym and went to breakfast with great friends! It was the perfect way to cap off the workout and with amazing people that I had a great time with!
I got home and Michael and I hit the day...a beautful day. We ended up not spending money, but laying out on the beach..enjoying the glorious sun..the chilly wind, and the warming sun, the amazing sound of the surf and the rejuvination that comes from ocean's power. It was so wonderful!
I decided that I really wanted to cook fish, so we left and got a pound of flounder....Mind you, I have never grilled fish before..ever. We got the grill in operational order from the winter lack of use...and I hit google. I made a little marinade..and went to it. It was AWESOME! I could eat this EVERYNIGHT! so, I am hooked! of course at 11 bucks a pound...I may have to find a differnt fish...but hey...i paid that for ribeye..right?
So, all it all a blessed day!
thanks be to God!
Today I got up at 8 and went to the gym. As it is saturday, it was cardio day and I did the new routine on the elliptical, doing the sprints ever 2 minutes. I was able to do that up through the 21 minutes and at that point I was not able to get my heart rate down and just finished at 6.5 miles an hour to the end of the 30 minutes. It was awesome and I felt truly accomplished! Getting that machine up to between 13 and 15 miles an hour for that 30 seconds ever 2 minutes is a mental and physical stretch but it is something to work for and it is pushing me to make more of that part of my work out.
I left the gym and went to breakfast with great friends! It was the perfect way to cap off the workout and with amazing people that I had a great time with!
I got home and Michael and I hit the day...a beautful day. We ended up not spending money, but laying out on the beach..enjoying the glorious sun..the chilly wind, and the warming sun, the amazing sound of the surf and the rejuvination that comes from ocean's power. It was so wonderful!
I decided that I really wanted to cook fish, so we left and got a pound of flounder....Mind you, I have never grilled fish before..ever. We got the grill in operational order from the winter lack of use...and I hit google. I made a little marinade..and went to it. It was AWESOME! I could eat this EVERYNIGHT! so, I am hooked! of course at 11 bucks a pound...I may have to find a differnt fish...but hey...i paid that for ribeye..right?
So, all it all a blessed day!
thanks be to God!
Friday, March 12, 2010
Day 65 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
got up and at em this morning. Got the gym in time to do the full 15 on the elliptical and tried to bring in the new "sprints" into the routine on training day as well as cardio. So, every two minutes, I got that sucker up to between 13 and 15 miles and hour for 30 seconds and then went back down....for two minutes. It is one hell of a work out...but it has great rewards. Adam said I looked a little pale when we were starting out. but I said, "let's kick it!" LOL! and he did!!! We did the push ups and the one legged squat horsey thing and my favorite cruches (as opposed to the cirque de se Bo ball crunches, which I hate) and a whole bunch of other stuff! It was quite a work out..and I felt really like I had done something when I left!
Good eating day and productive..now to a quiet fish dinner with my love and a night of movies!
thanks be!
Good eating day and productive..now to a quiet fish dinner with my love and a night of movies!
thanks be!
Thursday, March 11, 2010
Day 61, 62, 63, and 64 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Ok..so I am not going to go over each day..but I really got off track with the blog this week. However, the good news is that I did not get off track with anything else. In fact, I have had a fantastic week with my diet and exercise. I really have done well with eating and exercise has been cranked up a little by Adam. On top of it all I checked in with the doctor and it really made me feel good to confirm that I am going in the right direction..but more on that in a sec...
Adam has been getting me to do push-ups! Would seem an easy do....but it is an no easy not! However, I am forging ahead. I have added it to my top five list of things I HATE to do in training! Top is step ups on the box with weights in hand, 2nd is push ups, third is jumping jacks, fourth is crunches on the cirque de seBo Ball, and last but not least is one legged horses.....
Now..one legged horses were introduced this week and while I feel good that I am doing them...(actually it pretty cool)...it takes mental push for me to do them. You get in the horse thingy....and go to do the squat..but instead of both legs, you only use one..and put the other leg behind you! Sounds fun huh?! LOL!
Now, mind you, I get that each of the things I dislike the most are the very things I need to do the most...and I am getting great results as a result of these things! But what I have to do is, when Adam says, "do push-ups" is suck it up and do them! HA!
It goes back to what I have said...I have to remain willing and trust that I am not being asked to do anything I cannot or am not prepared to do.
The other thing that he has introduced which I just did today was every 2 minutes in Cardio I get my heart rate up over 150 for 30 seconds and then go back down to 135-145, then repeat every 2 minutes.
I was able to do this for the first 20 minutes but at 20, I was not able to bring my heart rate back down under 150 without almost stopping..so I just did the last 10 minutes as usual and finished strong. It actually was a great new challenge!
Back to the doc...they were THRILLED to see me as they have been with me through my diagnosis of diabetes, my biggest weightgain..all that I have done and been through. Will, my primary doctor, was blown away. From my last visit in the fall, it turns out that I have actually lost 38 pounds total! :)
They did all my blood panels and my blood pressure was 126/85!!! We are talking about me going off my heart pill, the cholesterol medicine and the metformin. I will know tomorrow! :)
Anyway....I am not going to let this go for days even if I only write something small each day. It is an amazing journey and I am so grateful for each day and for each moment!
Thanks be to God!
Adam has been getting me to do push-ups! Would seem an easy do....but it is an no easy not! However, I am forging ahead. I have added it to my top five list of things I HATE to do in training! Top is step ups on the box with weights in hand, 2nd is push ups, third is jumping jacks, fourth is crunches on the cirque de seBo Ball, and last but not least is one legged horses.....
Now..one legged horses were introduced this week and while I feel good that I am doing them...(actually it pretty cool)...it takes mental push for me to do them. You get in the horse thingy....and go to do the squat..but instead of both legs, you only use one..and put the other leg behind you! Sounds fun huh?! LOL!
Now, mind you, I get that each of the things I dislike the most are the very things I need to do the most...and I am getting great results as a result of these things! But what I have to do is, when Adam says, "do push-ups" is suck it up and do them! HA!
It goes back to what I have said...I have to remain willing and trust that I am not being asked to do anything I cannot or am not prepared to do.
The other thing that he has introduced which I just did today was every 2 minutes in Cardio I get my heart rate up over 150 for 30 seconds and then go back down to 135-145, then repeat every 2 minutes.
I was able to do this for the first 20 minutes but at 20, I was not able to bring my heart rate back down under 150 without almost stopping..so I just did the last 10 minutes as usual and finished strong. It actually was a great new challenge!
Back to the doc...they were THRILLED to see me as they have been with me through my diagnosis of diabetes, my biggest weightgain..all that I have done and been through. Will, my primary doctor, was blown away. From my last visit in the fall, it turns out that I have actually lost 38 pounds total! :)
They did all my blood panels and my blood pressure was 126/85!!! We are talking about me going off my heart pill, the cholesterol medicine and the metformin. I will know tomorrow! :)
Anyway....I am not going to let this go for days even if I only write something small each day. It is an amazing journey and I am so grateful for each day and for each moment!
Thanks be to God!
Monday, March 08, 2010
What I have learned in the first 60 Days: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
WHAT I HAVE LEARNED SO FAR:
If you are like me at all, you have to keep notes. So much has happened over the last 60 days that I decided I needed to do a special posting to capture some of what I have been taught and what I am learning. So I am going to endeavor to try and capture some of it and put it into categories so that not only can I share it with you, but I can keep track of it myself! :)
here are the categories: Overall: Eating/Diet: Training: Exercise:
OVERALL:
In order for me to to do this, I had to learn and have to keep in mind that this is ONE DAY AT A TIME just like everything in my life. Everytime in my life I have tried to do any change in weight or exercise, I got impatient, stressed by lack of change fast enough, or I got off track one day and gave up. Even more important, I got overwhelmed by what seemed like the enormity of the task at hand. If someone said, "ok, you now have to go to the gym 6days a week, change all of your eating habits, give up all your comfort foods, eat things that you have never been comfortable with before, and make great changes to everythign you have been doing for practically your whole life", I would have just packed it in, ordered a pizza, sat in front of the tv and kept on going. But not this time. Each day is the first day..each day is the gift that builds on the next to progress. Each day is THE ONLY DAY that I am going to the gym. Each day is the ONLY day that I am eating right and making changes in what I have been eating. And I hope that the next day will follow suit, but it is about TODAY! And so far, one day has lead to another and I am seeing amazing results.
Now, the biggie..I had to start LISTENING to someone smarter than me! Oh yes, believe it or not, there are those who are smarter than Bo Dean and they need to be listened to. Once you have recovered, as I did from the shock of that discovery, we can continue....:)
But not only did I had to listen, I also had to trust that if I am doing what I am directed to do, if I listen and follow the advise of those who know better than I, then there will be progress. Trust is not blind faith. I am still asking questions and participating. But when my trainer says jump...you can be sure I say HOW HIGH..and when he says not to do something, I don't.
It took years to get me here through my own thinking and action, and I know now that listening to those who know better will lead me in a better direction. But to progress.... it will not change overnight, so the second big overall thing I have to stay focused on is PROGRESS NOT PERFECTION! I have to remember to really focus on the changes that are happening for me and no set myself up for "well, I cannot be perfect, so I might as well just quit"...now isn't that convienent (and for those of you old enough..say it like the church lady from SNL!)
The last overall that I learned so far is to focus on what is right for BO DEAN, not on what others are doing...if you have followed this at all, you know I have gotten in trouble watching others and thinking I am not doing enough or doing it right. Fortunately, I have confessed such sins to my trainer who quickly admonished me and said "don't...i repeat don't look at what others are doing". I have known about "COMPARE AND DISPAIR" for many a year, but this brings it home more so, becuase if I am trying to do what others are doing, I could first, hurt myself, and secondly, they may (and I have found this to be very true) most likely be doing something incorrectly. Stick with the plan!
EATING/DIET:
Ok..so I went to Heidi Kauffman at Wilmington Indocrinology and got a diet. It was a plan I could live with. One of the basic things that we went over was not eating things I don't like..but trying things that would help me and seeing how to integrate it all into better health. For me as a type two diabetic, my sugar stays way to high..so eating three squares a day with little to no snacks and trying to eat the heavier meals at breakfast and lunch were essential. So based on that model, I put my mind to it and things have not only been better, I have rarely felt deprived, and always felt full!
At this stage, it is just amazing to see what I was doing in terms of eating and what is going on now:
Think of it: in the last 60 days, I had not had, to stuff my face with:
Potato chips
Cheetos
Cheese (that was not no-fat)
Crackers
Candy bars
M&M's
Doughnuts
Cookies
Ice Cream (Ben and jerry's full on fat)
Nabs
cheez-its
sourdough bread (usually toasted with lots of butter)
white chocolate crunch mix from fresh market (by the pound)
Instead I have had in appropriate amounts and at appropriate times:
Pretzels in appropriate amounts
Wheat thins
triscuits
salsa and Baked Tostitos
Pickles (love some mt. olive dills)
apples
fruit cocktail in its own juice (no syrup)
pears in their own juice (no syrup)
peaches (sugar free in pear juice, no syrup)
blueberries
no fat low cal yogurt
no sugar added ice cream sandwiches
no sugar added ice pops
sugarless gum
carrots
In the last 60 days I have not had for meals
chicken biscuits
sausage egg and cheese biscuits
biscuits
heavy pastas with white sauces
pastry wrapped chicken (had about once a week)
tons of cheese toast
cheese grits
eggs with cheese
bacon and sausage
Pasta at all!
french fries AT ALL!
loaded baked potatoes
white bread at all!
butter
canola or vegetable oil
pizza! and that is big one.we were eating 2 a week
FAST FOOD AT ALL!
ribeye cooked in butter
Mexican food (fried chimichangas, etc)
Chinese take out with egg rolls
Instead I have had:
one egg, candadian bacon and fat free cheese with whole wheat english muffin
(egg cooked in microwave, so no butter or oil)
Salad with low cal dressing
Broccoli (and I have learned to cook and LOVE IT!)
Chicken dishes made without oil or butter and NOT FRIED
tuna with low cal mayo (duke's makes the best!)
Hibachi Grill take out (without the rice)
green beans
mixed Greens
Spinach (floretine chicken)
Corn
a couple of times lean steak
WHOLE WHEAT BREAD (which I swore I would never eat..and now I love)
lean turkey slices
chicken sausage for entrees
low fat marinara's on chicken and vegetables (without pasta)
Pita Delight Chicken Salad take out
the occassional low fat breakfast sandwich from Starbucks (340 calories, 9grms fat)
In other words..I am eating fruits and veg! :) for the first time I can remember regularly!
and the most amazing thing is I do not feel deprived, hungry or wanting of anything! I am enjoying this food and the feeling that is coming from it!
To drink:
I still am drinking diet coke, but down to 2 a day instead of 6
coffee, black, without cream or without fat free creamer (but not a lot of coffee, b/c I have so much energy)
Got brita's at home and office and drinking 6-8 glasses of water a day.
TRAINING:
As I said, I had to listen..but especially about exercise. Adam has been amazing with this gift of training to help me on the road to this new life! His expertise is not only changing my life, but hopefully helping anyone who is reading all this.
The big things that he has for me in training began with working on the smaller muscles first to get them built up to prepare for more strenuous exerices latter.
If you have read this, you know that over the last 60 days, there has been a progression of my ability to do exercises and in each training session, Adam has taken me to new levels as I am able to handle them.
I have to remember that it is not a race. Getting the form right when doing the exercise is crucial because it can effect the actual utility of the exercise and by just getting through things fast, I can:
1.) not get the maximum result
2.) possible get no result
3.) have an unintended consequence and hurt myself
4) or do something that creates pain and therefore makes it discouraging and i don't want to do it anymore.
By finding my pace, trusting what that I can do these things as they come, and as I am directed, and really focusing on the way it is to be done correctly, the results come out beautifully.
Certainly in 60 days I am have not overturned a lot of years of bad habits, but yes, I am seeing changes and in some ways, big ones already!
The philosophy around this is sound in that it is great for me to loose weight, but if I am not turning this fat to muscle, if I am not changing this body, it is just the same body, only smaller, and one that is lying in wait to get fat again. By adding muscle and getting tone it is going to be a whole lot harder to get fat again because just sitting around with muscle burns calories as opposed to a body with a high fat content.
I get it and I am ready, one day at a time to keep this up and keep this going!
Here's to the days ahead!
If you are like me at all, you have to keep notes. So much has happened over the last 60 days that I decided I needed to do a special posting to capture some of what I have been taught and what I am learning. So I am going to endeavor to try and capture some of it and put it into categories so that not only can I share it with you, but I can keep track of it myself! :)
here are the categories: Overall: Eating/Diet: Training: Exercise:
OVERALL:
In order for me to to do this, I had to learn and have to keep in mind that this is ONE DAY AT A TIME just like everything in my life. Everytime in my life I have tried to do any change in weight or exercise, I got impatient, stressed by lack of change fast enough, or I got off track one day and gave up. Even more important, I got overwhelmed by what seemed like the enormity of the task at hand. If someone said, "ok, you now have to go to the gym 6days a week, change all of your eating habits, give up all your comfort foods, eat things that you have never been comfortable with before, and make great changes to everythign you have been doing for practically your whole life", I would have just packed it in, ordered a pizza, sat in front of the tv and kept on going. But not this time. Each day is the first day..each day is the gift that builds on the next to progress. Each day is THE ONLY DAY that I am going to the gym. Each day is the ONLY day that I am eating right and making changes in what I have been eating. And I hope that the next day will follow suit, but it is about TODAY! And so far, one day has lead to another and I am seeing amazing results.
Now, the biggie..I had to start LISTENING to someone smarter than me! Oh yes, believe it or not, there are those who are smarter than Bo Dean and they need to be listened to. Once you have recovered, as I did from the shock of that discovery, we can continue....:)
But not only did I had to listen, I also had to trust that if I am doing what I am directed to do, if I listen and follow the advise of those who know better than I, then there will be progress. Trust is not blind faith. I am still asking questions and participating. But when my trainer says jump...you can be sure I say HOW HIGH..and when he says not to do something, I don't.
It took years to get me here through my own thinking and action, and I know now that listening to those who know better will lead me in a better direction. But to progress.... it will not change overnight, so the second big overall thing I have to stay focused on is PROGRESS NOT PERFECTION! I have to remember to really focus on the changes that are happening for me and no set myself up for "well, I cannot be perfect, so I might as well just quit"...now isn't that convienent (and for those of you old enough..say it like the church lady from SNL!)
The last overall that I learned so far is to focus on what is right for BO DEAN, not on what others are doing...if you have followed this at all, you know I have gotten in trouble watching others and thinking I am not doing enough or doing it right. Fortunately, I have confessed such sins to my trainer who quickly admonished me and said "don't...i repeat don't look at what others are doing". I have known about "COMPARE AND DISPAIR" for many a year, but this brings it home more so, becuase if I am trying to do what others are doing, I could first, hurt myself, and secondly, they may (and I have found this to be very true) most likely be doing something incorrectly. Stick with the plan!
EATING/DIET:
Ok..so I went to Heidi Kauffman at Wilmington Indocrinology and got a diet. It was a plan I could live with. One of the basic things that we went over was not eating things I don't like..but trying things that would help me and seeing how to integrate it all into better health. For me as a type two diabetic, my sugar stays way to high..so eating three squares a day with little to no snacks and trying to eat the heavier meals at breakfast and lunch were essential. So based on that model, I put my mind to it and things have not only been better, I have rarely felt deprived, and always felt full!
At this stage, it is just amazing to see what I was doing in terms of eating and what is going on now:
Think of it: in the last 60 days, I had not had, to stuff my face with:
Potato chips
Cheetos
Cheese (that was not no-fat)
Crackers
Candy bars
M&M's
Doughnuts
Cookies
Ice Cream (Ben and jerry's full on fat)
Nabs
cheez-its
sourdough bread (usually toasted with lots of butter)
white chocolate crunch mix from fresh market (by the pound)
Instead I have had in appropriate amounts and at appropriate times:
Pretzels in appropriate amounts
Wheat thins
triscuits
salsa and Baked Tostitos
Pickles (love some mt. olive dills)
apples
fruit cocktail in its own juice (no syrup)
pears in their own juice (no syrup)
peaches (sugar free in pear juice, no syrup)
blueberries
no fat low cal yogurt
no sugar added ice cream sandwiches
no sugar added ice pops
sugarless gum
carrots
In the last 60 days I have not had for meals
chicken biscuits
sausage egg and cheese biscuits
biscuits
heavy pastas with white sauces
pastry wrapped chicken (had about once a week)
tons of cheese toast
cheese grits
eggs with cheese
bacon and sausage
Pasta at all!
french fries AT ALL!
loaded baked potatoes
white bread at all!
butter
canola or vegetable oil
pizza! and that is big one.we were eating 2 a week
FAST FOOD AT ALL!
ribeye cooked in butter
Mexican food (fried chimichangas, etc)
Chinese take out with egg rolls
Instead I have had:
one egg, candadian bacon and fat free cheese with whole wheat english muffin
(egg cooked in microwave, so no butter or oil)
Salad with low cal dressing
Broccoli (and I have learned to cook and LOVE IT!)
Chicken dishes made without oil or butter and NOT FRIED
tuna with low cal mayo (duke's makes the best!)
Hibachi Grill take out (without the rice)
green beans
mixed Greens
Spinach (floretine chicken)
Corn
a couple of times lean steak
WHOLE WHEAT BREAD (which I swore I would never eat..and now I love)
lean turkey slices
chicken sausage for entrees
low fat marinara's on chicken and vegetables (without pasta)
Pita Delight Chicken Salad take out
the occassional low fat breakfast sandwich from Starbucks (340 calories, 9grms fat)
In other words..I am eating fruits and veg! :) for the first time I can remember regularly!
and the most amazing thing is I do not feel deprived, hungry or wanting of anything! I am enjoying this food and the feeling that is coming from it!
To drink:
I still am drinking diet coke, but down to 2 a day instead of 6
coffee, black, without cream or without fat free creamer (but not a lot of coffee, b/c I have so much energy)
Got brita's at home and office and drinking 6-8 glasses of water a day.
TRAINING:
As I said, I had to listen..but especially about exercise. Adam has been amazing with this gift of training to help me on the road to this new life! His expertise is not only changing my life, but hopefully helping anyone who is reading all this.
The big things that he has for me in training began with working on the smaller muscles first to get them built up to prepare for more strenuous exerices latter.
If you have read this, you know that over the last 60 days, there has been a progression of my ability to do exercises and in each training session, Adam has taken me to new levels as I am able to handle them.
I have to remember that it is not a race. Getting the form right when doing the exercise is crucial because it can effect the actual utility of the exercise and by just getting through things fast, I can:
1.) not get the maximum result
2.) possible get no result
3.) have an unintended consequence and hurt myself
4) or do something that creates pain and therefore makes it discouraging and i don't want to do it anymore.
By finding my pace, trusting what that I can do these things as they come, and as I am directed, and really focusing on the way it is to be done correctly, the results come out beautifully.
Certainly in 60 days I am have not overturned a lot of years of bad habits, but yes, I am seeing changes and in some ways, big ones already!
The philosophy around this is sound in that it is great for me to loose weight, but if I am not turning this fat to muscle, if I am not changing this body, it is just the same body, only smaller, and one that is lying in wait to get fat again. By adding muscle and getting tone it is going to be a whole lot harder to get fat again because just sitting around with muscle burns calories as opposed to a body with a high fat content.
I get it and I am ready, one day at a time to keep this up and keep this going!
Here's to the days ahead!
Day 60 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
Can you believe it has been 60 days? over 32 pounds lost..my BMI down, muscle mass up, and most importantly, I feel amazing..going to the gym six days a week, doing what i am told and then some and really really enjoying it! What a blessing has come into my life and it has been 60 days, but it feels so much longer!!
It was funny that on Saturday evening, after the funeral of someone I respected very much, we decided to get away for the evening. We had not done that in a long long time and decided to my hometown and where we met 14 years ago, Chapel Hill. After the funeral, I guess i was a little emotional and not really paying attention. What was paying attention was this insatiable need to munch. I got a bag of "smartfood" white cheddar popcorn..the large one and a diet coke for the road. I did not eat the whole bag, but very close to it. About benson, as I finished the bag, It hit me that I was stuffing my face to not feel. Considering my binges before these last 60 days, a bag of white cheddar popcorn aint so bad! HA! but I needed to just relax. Michael and i went to one of my favorite childhood haunts..an old castle in chapel hill that used to be a secret get away for me. It was still there and still so grand and lovely. We left there and went walking on campus and even sat under the mythical Davie Poplar Sr. (the story goes that if Davie falls, so does the university..today it is held up with guide wires nad his son and grandson, taken from his limbs grow strong and large in his shadow). But it was wonderful just to sit, remember, live.....
We decided to go to dinner and since I have not had a free meal as of yet, I decided to have one. Even then, I only had a wonderful chicken dish with greens and the treat was the sourdough bread....we finished the evening with a trip to another of my childhood haunts, the planetarium and saw the "carolina skies" show. It was a perfect evening.
Sunday was just a day of rest.
All this said was to inidcate that while the emotional eating still pops up, in the last 60 days, I have become more accutely aware of it. I have learned that there is no need for it and there is a way to act and to be that can counter it for my own health. It requires vigiliance..but it is possible and it is happening.
On Sunday, Adam posted the article below...I loved it because it reinforces what I am learning..I never have to eat the mess that I was killing my self with again.
Think of it: in the last 60 days, I had not had, to stuff my face with:
Potato chips
Cheetos
Cheese (that was not no-fat)
Crackers
Candy bars
M&M's
Doughnuts
Cookies
Ice Cream (Ben and jerry's full on fat)
Instead I have had in appropriate amounts and at appropriate times:
Pretzels in appropriate amounts
Wheat thins
triscuits
salsa and Baked Tostios
Pickles (love some mt. olive dills)
apples
fruit cocktail in its own juice (no syrup)
pears in their own juice (no syrup)
peaches (sugar free in pear juice, no syrup)
blueberries
no fat low cal yogurt
no sugar added ice cream sandwiches
no sugar added ice pops
In the last 60 days I have not had for meals
chicken biscuits
sausage egg and cheese biscuits
biscuits
heavy pastas with white sauces
Pasta at all!
french fries AT ALL!
loaded baked potatoes
white bread at all!
butter
canola or vegetable oil
pizza! and that is big one.we were eating 2 a week
FAST FOOD AT ALL!
ribeye cooked in butter
Mexican food (fried chimichangas, etc)
Chinese take out with egg rolls
Instead I have had:
one egg, candadian bacon and fat free cheese with whole wheat english muffin
(egg cooked in microwave, so no butter or oil)
Salad with low cal dressing
Broccoli (and I have learned to cook and LOVE IT!)
Chicken dishes made without oil or butter and NOT FRIED
tuna with low cal mayo (duke's makes the best!)
Hibachi Grill take out (without the rice)
green beans
mixed Greens
Spinach (floretine chicken)
Corn
a couple of times lean steak
WHOLE WHEAT BREAD (which I swore I would never eat..and now I love)
lean turkey slices
chicken sausage for entrees
low fat marinara's on chicken and vegetables (without pasta)
Pita Delight Chicken Salad take out
the occassional low fat breakfast sandwich from Starbucks (340 calories, 9grms fat)
In other words..I am eating fruits and veg! :) for the first time I can remember regularly!
To drink:
I still am drinking diet coke, but down to 2 a day instead of 6
coffee, black, without cream or without fat free creamer (but not a lot of coffee, b/c I have so much energy)
Got brita's at home and office and drinking 6-8 glasses of water a day.
AND I LOVE THIS!!!!!
Here is the article from Adam..it is worth the read:
They say the first step to recovery is acknowledging the fact that you have a problem. Did you know that you are an emotional eater? Actually, everyone is an emotional eater in one way or another. Maybe your shaking your head right now, saying “Are you crazy!!! Only overweight people are emotional eaters.” Well, believe it or not, you are too!
The most common emotion that causes poor eating habits is depression, and it is widely known because a lot of movies will create a laugh that intensifies the character’s feelings by showing how depressed they are to indulge in stuffing their face full with sweets. By seeing that over and over on the silver screen has caused us to think we have to be depressed to have an emotional eating disorder or “bad habit.”
The truth is, an emotion is an emotion. A feeling based on certain events that cause you to react in a certain way. If depression can cause you to eat a large portion of chocolate, wouldn’t over indulging because you are happy the same thing? Actually, yes! Whether you are Sad, Angry, Bored, Happy, Fearful, Surprised, Joyful, or Disgusted, you have an opportunity to crave food for all the wrong reasons. Those are just the basics though! Double that by adding mixed emotions such as Love, Submissive, Awe, Disappointment, Remorse, Contempt, Aggression, Optimism and you will see many new doors open to what may be causing you to crave all the wrong foods.
Now, my point is not to get you all down on yourself and grab the closest candy bar, but to show you exactly how to change it. Your first task is to identify when you are craving something bad. Once you become aware of what emotions are causing these bad habits, then you can take action and control your beliefs about those cravings.
When you think of a soda, what is the first soda that comes to mind? I am more than positive that 99% of you will say either Coke or Pepsi. I had one guy once tell me he loves the “Bud E” and I just had to drop my head low, knowing that if Budweiser Energy was the first thing that came to his mind, then we have a long road ahead of us. My point is, if you can produce the marketing that Coke and Pepsi has done so successfully, then you can trigger a reaction to block bad decisions when it comes to eating bad foods. No, you don’t have to spend millions of dollars advertising in front of millions of people everyday, you just need to advertise to yourself.
Actually it is a very simple 3 step process, all you need is a pen and a notecard and follow these rules:
1) Write on the top of that notecard your awareness key, “I eat Chocolate when _____ stresses me out at work” or “I eat McDonald’s because I am in a hurry/frazzled/impatient.” Now if you have more than one thing that causes you to eat emotionally, list ALL of them!
2) On the opposite side of the notecard, write what you really want to believe about those foods because right now you are saying, “I love chocolate, it comforts me when I am stressed out” (i.e. “Eating Chocolate when I am stressed will only cause me to stress more after I eat it because I will gain weight.” or “If I could take two extra minutes to prepare food before I go to work instead of eating McDonald’s, I would not gain so much weight and I would not cause more stress from being in such a hurry.”)
3) Now laminate your card and put it in your pocket. Keep it in your pocket every single day. Read your card every morning when you wake up and every night before you go to bed. Everytime you reach in your pocket, you will feel your card and everytime you don’t have it in your pocket you will remember you forgot it just as you reach in your pocket and fear that you may have forgotten your keys. The more that card is in front of you, the more you’ll think about it, and the quicker you can change your feelings around about a bad habit you may have.
*BONUS TIP: You can use this same process to stay focused on your goals with fitness, family and work.
Adam FreemanFitness Director/Personal TrainerO2 Fitness ClubsWebsite: www.WilmingtonNCPersonalTraining.comBlog: www.AdamFreemanPT.blogspot.comEmail: AdamFreemanPT@Yahoo.com
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Posted By Adam Freeman PT to Adam Freeman Personal Training at 3/07/2010 12:13:00 PM
It was funny that on Saturday evening, after the funeral of someone I respected very much, we decided to get away for the evening. We had not done that in a long long time and decided to my hometown and where we met 14 years ago, Chapel Hill. After the funeral, I guess i was a little emotional and not really paying attention. What was paying attention was this insatiable need to munch. I got a bag of "smartfood" white cheddar popcorn..the large one and a diet coke for the road. I did not eat the whole bag, but very close to it. About benson, as I finished the bag, It hit me that I was stuffing my face to not feel. Considering my binges before these last 60 days, a bag of white cheddar popcorn aint so bad! HA! but I needed to just relax. Michael and i went to one of my favorite childhood haunts..an old castle in chapel hill that used to be a secret get away for me. It was still there and still so grand and lovely. We left there and went walking on campus and even sat under the mythical Davie Poplar Sr. (the story goes that if Davie falls, so does the university..today it is held up with guide wires nad his son and grandson, taken from his limbs grow strong and large in his shadow). But it was wonderful just to sit, remember, live.....
We decided to go to dinner and since I have not had a free meal as of yet, I decided to have one. Even then, I only had a wonderful chicken dish with greens and the treat was the sourdough bread....we finished the evening with a trip to another of my childhood haunts, the planetarium and saw the "carolina skies" show. It was a perfect evening.
Sunday was just a day of rest.
All this said was to inidcate that while the emotional eating still pops up, in the last 60 days, I have become more accutely aware of it. I have learned that there is no need for it and there is a way to act and to be that can counter it for my own health. It requires vigiliance..but it is possible and it is happening.
On Sunday, Adam posted the article below...I loved it because it reinforces what I am learning..I never have to eat the mess that I was killing my self with again.
Think of it: in the last 60 days, I had not had, to stuff my face with:
Potato chips
Cheetos
Cheese (that was not no-fat)
Crackers
Candy bars
M&M's
Doughnuts
Cookies
Ice Cream (Ben and jerry's full on fat)
Instead I have had in appropriate amounts and at appropriate times:
Pretzels in appropriate amounts
Wheat thins
triscuits
salsa and Baked Tostios
Pickles (love some mt. olive dills)
apples
fruit cocktail in its own juice (no syrup)
pears in their own juice (no syrup)
peaches (sugar free in pear juice, no syrup)
blueberries
no fat low cal yogurt
no sugar added ice cream sandwiches
no sugar added ice pops
In the last 60 days I have not had for meals
chicken biscuits
sausage egg and cheese biscuits
biscuits
heavy pastas with white sauces
Pasta at all!
french fries AT ALL!
loaded baked potatoes
white bread at all!
butter
canola or vegetable oil
pizza! and that is big one.we were eating 2 a week
FAST FOOD AT ALL!
ribeye cooked in butter
Mexican food (fried chimichangas, etc)
Chinese take out with egg rolls
Instead I have had:
one egg, candadian bacon and fat free cheese with whole wheat english muffin
(egg cooked in microwave, so no butter or oil)
Salad with low cal dressing
Broccoli (and I have learned to cook and LOVE IT!)
Chicken dishes made without oil or butter and NOT FRIED
tuna with low cal mayo (duke's makes the best!)
Hibachi Grill take out (without the rice)
green beans
mixed Greens
Spinach (floretine chicken)
Corn
a couple of times lean steak
WHOLE WHEAT BREAD (which I swore I would never eat..and now I love)
lean turkey slices
chicken sausage for entrees
low fat marinara's on chicken and vegetables (without pasta)
Pita Delight Chicken Salad take out
the occassional low fat breakfast sandwich from Starbucks (340 calories, 9grms fat)
In other words..I am eating fruits and veg! :) for the first time I can remember regularly!
To drink:
I still am drinking diet coke, but down to 2 a day instead of 6
coffee, black, without cream or without fat free creamer (but not a lot of coffee, b/c I have so much energy)
Got brita's at home and office and drinking 6-8 glasses of water a day.
AND I LOVE THIS!!!!!
Here is the article from Adam..it is worth the read:
They say the first step to recovery is acknowledging the fact that you have a problem. Did you know that you are an emotional eater? Actually, everyone is an emotional eater in one way or another. Maybe your shaking your head right now, saying “Are you crazy!!! Only overweight people are emotional eaters.” Well, believe it or not, you are too!
The most common emotion that causes poor eating habits is depression, and it is widely known because a lot of movies will create a laugh that intensifies the character’s feelings by showing how depressed they are to indulge in stuffing their face full with sweets. By seeing that over and over on the silver screen has caused us to think we have to be depressed to have an emotional eating disorder or “bad habit.”
The truth is, an emotion is an emotion. A feeling based on certain events that cause you to react in a certain way. If depression can cause you to eat a large portion of chocolate, wouldn’t over indulging because you are happy the same thing? Actually, yes! Whether you are Sad, Angry, Bored, Happy, Fearful, Surprised, Joyful, or Disgusted, you have an opportunity to crave food for all the wrong reasons. Those are just the basics though! Double that by adding mixed emotions such as Love, Submissive, Awe, Disappointment, Remorse, Contempt, Aggression, Optimism and you will see many new doors open to what may be causing you to crave all the wrong foods.
Now, my point is not to get you all down on yourself and grab the closest candy bar, but to show you exactly how to change it. Your first task is to identify when you are craving something bad. Once you become aware of what emotions are causing these bad habits, then you can take action and control your beliefs about those cravings.
When you think of a soda, what is the first soda that comes to mind? I am more than positive that 99% of you will say either Coke or Pepsi. I had one guy once tell me he loves the “Bud E” and I just had to drop my head low, knowing that if Budweiser Energy was the first thing that came to his mind, then we have a long road ahead of us. My point is, if you can produce the marketing that Coke and Pepsi has done so successfully, then you can trigger a reaction to block bad decisions when it comes to eating bad foods. No, you don’t have to spend millions of dollars advertising in front of millions of people everyday, you just need to advertise to yourself.
Actually it is a very simple 3 step process, all you need is a pen and a notecard and follow these rules:
1) Write on the top of that notecard your awareness key, “I eat Chocolate when _____ stresses me out at work” or “I eat McDonald’s because I am in a hurry/frazzled/impatient.” Now if you have more than one thing that causes you to eat emotionally, list ALL of them!
2) On the opposite side of the notecard, write what you really want to believe about those foods because right now you are saying, “I love chocolate, it comforts me when I am stressed out” (i.e. “Eating Chocolate when I am stressed will only cause me to stress more after I eat it because I will gain weight.” or “If I could take two extra minutes to prepare food before I go to work instead of eating McDonald’s, I would not gain so much weight and I would not cause more stress from being in such a hurry.”)
3) Now laminate your card and put it in your pocket. Keep it in your pocket every single day. Read your card every morning when you wake up and every night before you go to bed. Everytime you reach in your pocket, you will feel your card and everytime you don’t have it in your pocket you will remember you forgot it just as you reach in your pocket and fear that you may have forgotten your keys. The more that card is in front of you, the more you’ll think about it, and the quicker you can change your feelings around about a bad habit you may have.
*BONUS TIP: You can use this same process to stay focused on your goals with fitness, family and work.
Adam FreemanFitness Director/Personal TrainerO2 Fitness ClubsWebsite: www.WilmingtonNCPersonalTraining.comBlog: www.AdamFreemanPT.blogspot.comEmail: AdamFreemanPT@Yahoo.com
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Posted By Adam Freeman PT to Adam Freeman Personal Training at 3/07/2010 12:13:00 PM
Saturday, March 06, 2010
Day 58 and 59 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
Friday was a good day. Got to the gym and did my 15 on the elliptical. I did 3 times on the horse at 110 punds on the squats at 12 reps, then 12 step ups on the blocks (12 on each leg) and when I stepped up I did a curl with the 12.5 weights in my hands, I did another set of 10 step ups without weights as I did those at the end and did not have a lot of time, I did 3 sets of 12 of the chest press at 90lbs and 2 sets of 12 of the pull downs at 110 lbs (I was not able to do the third set because I was not able to get back on the machine), then I did 3 sets of 12 reps on what I litke to call the stomach reducer merry go round....it is a machine in the middle of the gym that has a ab cruncher, the chubby checker twister machine and a back/core thingy machine. I also did 3 sets of 5 trips up and down the main stair case with 12.5 weights in my hands. It was a good work out and I went to work.
today, I got up at 8 and went to the gym..it was great because I saw good friend in the gym and I did my cardio of 30 minutes on the ellipitical. It was great to start my saturday that way
Thanks be!
today, I got up at 8 and went to the gym..it was great because I saw good friend in the gym and I did my cardio of 30 minutes on the ellipitical. It was great to start my saturday that way
Thanks be!
Thursday, March 04, 2010
Day 57 of the new Journey: See Less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness
up and at em this am...got to 02 and hit my elliptical. got my full 30 minutes in. Adam has asked that for the next two weeks I only do the cardio on the non-training days (and if I want to do crunches or the WII I can do that in the evening). So, I knocked out my elliptical and it was not bad at all.
Today was good and I ate wht I was supposed to for breakfast and lunch..but when I got home we decided to go to a movie (saw Cop Out and it was great). I shared a small pop corn with michael..not added butter. It was not that bad and it did the trick. So, no biggie. After we tried to go to Brixx for dinner and i was going ot have soup and salad. Note, soups and salads at a pizza place....even one that proports to be gourmet pizza place, are not their forte. So, the chick on the ceaser sucked adn the soup was broccoli in fat...but I did not have pizza! yeah! lol! So, you win some, you loose some! but I still did well today.
Today was good and I ate wht I was supposed to for breakfast and lunch..but when I got home we decided to go to a movie (saw Cop Out and it was great). I shared a small pop corn with michael..not added butter. It was not that bad and it did the trick. So, no biggie. After we tried to go to Brixx for dinner and i was going ot have soup and salad. Note, soups and salads at a pizza place....even one that proports to be gourmet pizza place, are not their forte. So, the chick on the ceaser sucked adn the soup was broccoli in fat...but I did not have pizza! yeah! lol! So, you win some, you loose some! but I still did well today.
Wednesday, March 03, 2010
Day 55 and 56 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
yesterday was a race to see how much I could get into a tuesday! It got off well..in fact, I woke up feeling amazing! I got to the gym at 6:20 and pounded out the 30 on the elliptical..thinking and praying about the day ahead and the meeting that I was not looking forward to..well, better said, I was apprehensive about. There are things that I know to be right and things I know to be wrong. Being willing to stand for what I believe, even though it may not be the popular thing is a challenge, particularlly when under so much scrutiny and public attention. But it is the only way. I only get this shot in life.
Before I even got to the meeting I found out that someone was talking about me on the local ralk radio (clearly I am a danger to society and apparently I am a socialist and had NO idea!!!), and while i am thicker skinned about the cowards who hide behind others in public and want speak about their issues there but who use the radio to speak about people i care about (and me)..it hit me the wrong way yesterday....so...that just added to it all.
But alas..all one can do, since they are cowards and it is about their own inablity to serve in the world...is pray, just as I have been taught over the years. for all the love, all the blessings, and all the peace that I want for me and those I love for them. I know..it sounds lofty and high minded..but doing it and then doing it over and over until one means it really works and it brings me to a place of peace. The other benefit is that i don't stuff my face, or do something that hurts me or puts power over my life where they take the good from me and those I love.
So, I got to the meeting and I was more at peace.
At the meeting, even in the face of some real ugly from someone that I have care for and worked hard to help for a long time, i was able to stay focused and we as a board did great work adn I was able to participate as a healthy member and not get wrapped up in other things. It was good.
After that meeting, I got back to work and then to home for a great evening.
One of the best parts of the evening was before Michael and I went into seperate rooms (he was going to watch Lost and I get lost during that time, cause, I am sorry folks, I do not get it! :) ) We did crunches and ab work TOGETHER! It was great! He did a great job and it was so awesome to do that with each other as our little family! I hope we keep that up!
All said and done, I exercised my body, my mind, and my soul yesterday, and it was a good, albeit exhausting day. I slept hard and well.
When i got up this morning it was cold and I did not want to get up. I slept in a little and did not get to the gym until 6:50, but I got a full 10 in on the elliptical and then Adam was ready for a full workout. When he got me on the horse (the squat thing that I so adore), he noticed my face was a little out of wack. I told him about how intense yesterday was and it was still with me. He reminded me that was yesterday and got me to not only focus on the moment, but got me to realize my blessings. It was good. Today he had me do push-ups. At first it felt humiliating because I could barely ndo three..he was so encouraging because he said how many people could not do them at all. He had me cross my legs, bend them and then do the push up from the waist. Still intense, but better. When we got to the second set, I put out NINE, thank you much! but I have a goal now that over the next 2 months I want to be up to 25 and build from there! It was a great workout and today has been great so far!
Eating well and doing well!
Life is a blessing! Thanks be to God!
Before I even got to the meeting I found out that someone was talking about me on the local ralk radio (clearly I am a danger to society and apparently I am a socialist and had NO idea!!!), and while i am thicker skinned about the cowards who hide behind others in public and want speak about their issues there but who use the radio to speak about people i care about (and me)..it hit me the wrong way yesterday....so...that just added to it all.
But alas..all one can do, since they are cowards and it is about their own inablity to serve in the world...is pray, just as I have been taught over the years. for all the love, all the blessings, and all the peace that I want for me and those I love for them. I know..it sounds lofty and high minded..but doing it and then doing it over and over until one means it really works and it brings me to a place of peace. The other benefit is that i don't stuff my face, or do something that hurts me or puts power over my life where they take the good from me and those I love.
So, I got to the meeting and I was more at peace.
At the meeting, even in the face of some real ugly from someone that I have care for and worked hard to help for a long time, i was able to stay focused and we as a board did great work adn I was able to participate as a healthy member and not get wrapped up in other things. It was good.
After that meeting, I got back to work and then to home for a great evening.
One of the best parts of the evening was before Michael and I went into seperate rooms (he was going to watch Lost and I get lost during that time, cause, I am sorry folks, I do not get it! :) ) We did crunches and ab work TOGETHER! It was great! He did a great job and it was so awesome to do that with each other as our little family! I hope we keep that up!
All said and done, I exercised my body, my mind, and my soul yesterday, and it was a good, albeit exhausting day. I slept hard and well.
When i got up this morning it was cold and I did not want to get up. I slept in a little and did not get to the gym until 6:50, but I got a full 10 in on the elliptical and then Adam was ready for a full workout. When he got me on the horse (the squat thing that I so adore), he noticed my face was a little out of wack. I told him about how intense yesterday was and it was still with me. He reminded me that was yesterday and got me to not only focus on the moment, but got me to realize my blessings. It was good. Today he had me do push-ups. At first it felt humiliating because I could barely ndo three..he was so encouraging because he said how many people could not do them at all. He had me cross my legs, bend them and then do the push up from the waist. Still intense, but better. When we got to the second set, I put out NINE, thank you much! but I have a goal now that over the next 2 months I want to be up to 25 and build from there! It was a great workout and today has been great so far!
Eating well and doing well!
Life is a blessing! Thanks be to God!
Monday, March 01, 2010
Day 54 of the new Journey: See less of Bo: The Cape Fear Heart Walk Journey with Adam Freeman and O2 Fitness!
well....drum roll please.....I WEIGH UNDER 300 POUNDS FOR THE FIRST TIME IN ALMOST 9 YEARS!!!! I weighed intoday at 298!!! that is, yep, you did the math folks....32 pounds in 54 days....can I get a whoop, whoop, amen..praise, God, pass the carrots, and thank you ADAM and O2 Fitness! \
needless to say we had a great work out this morning. Of course good news is always followed by more of a workout! LOL! Today instead of 3 trips, with five times up and down the stairs, I got to do 5 trips up and down the stairs with 12.5 pound weights in each hand..the only problem was that my heart rate NEVER got over 139! meaning that he could actually work my tail harder and it be ok...:) It is amazing! I just cannot tell how grateful I am. Each day getting stronger and seeing the change, inrementally. Some days better than other, but all days being a blessing and building to progress!
Anyway...that's my story today and I am sticking to it! Hope if you are reading this, you are having a great day too!
Remember to Check out the amazing folks who are all a part of this journey....
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Adam and Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
needless to say we had a great work out this morning. Of course good news is always followed by more of a workout! LOL! Today instead of 3 trips, with five times up and down the stairs, I got to do 5 trips up and down the stairs with 12.5 pound weights in each hand..the only problem was that my heart rate NEVER got over 139! meaning that he could actually work my tail harder and it be ok...:) It is amazing! I just cannot tell how grateful I am. Each day getting stronger and seeing the change, inrementally. Some days better than other, but all days being a blessing and building to progress!
Anyway...that's my story today and I am sticking to it! Hope if you are reading this, you are having a great day too!
Remember to Check out the amazing folks who are all a part of this journey....
Cape Fear Heart Walk
http://www.startcapefearnc.org/
It's all about Adam Freeman and his amazng training!
http://o2fitnesstraining.blogspot.com/
Please join and support the amazing folks at O2 fitness! Grateful, does not begin to describe!
http://o2fitnessclubs.com/
Adam and Aimmee are doing a team for the March of Dimes to honor Kayleigh..the spirtit that really inspired all of this! I really hope that all of you will support that in some way this year! http://www.marchforbabies.org/personal_page.asp?pp=2913657&ct=4&w=4042648&u=aimeefreeman
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