My Cubicle Is Trying To Kill Me

I’ve been on vacation for four days in Chicago and I have not been counting calories, or censoring my intake in any way. I get to Chicago once per year and I have every intention of enjoying every single last bite I take. So I did. Deep dish at Gino’s East, polish sausage at Portillo’s (even though we have one in Phoenix now),  hot dogs at the Cub’s game, mind blowing Thai food, steak, desserts, ice cream the list goes on and on. You’d think I came home to a disastrous morning on the scale.
You’d be wrong.

In the most astounding weigh in ever, I ate my way through Chicago and I managed to lose 2 pounds. Not that two pounds is staggering weight loss, but it’s still a loss! How was this possible? Hold on to your hats kids, because this is mind blowing: I walked. A lot.

My mode of transportation for four days was primarily my feet and the good help of the CTA. We walked all over the place, to breakfast, to lunch, to the L station… I got more walking done in four days than I do in two weeks at work. I have the luxury of sitting in an air conditioned office while I work, but the sedentary life I lead as a result of that is threatening to hurt my body and health long term.

I can’t tell you how many studies have been published on this subject, but studies tend to make my eyes glaze over and pretty soon my brain wanders and I’m on my next mental vacation. Let’s forget about studies for a few minutes, and let’s take a look at what I have experienced lately.

In May when I had my accident and I dislocated my leg, I was pretty much immobile for 2-3 weeks, after which walking was still a challenge. Over the course of May and June I gained 10 pounds even though my daily food intake wasn’t increased. My movement was greatly decreased. Come July, we went on vacation to Europe and spent almost three weeks eating our way through vacation. But we walked a lot every day, we swam, we were far more active with every day activity than our usual daily grind. I lost all ten pounds that I had previously gained. Boom! And again with this Chicago trip. Four days of walking and two more pounds gone. Disclaimer: no I don’t believe that you can eat your way through your daily life and just work out a bunch and you will lose weight. Healthy meal choices need to occur in order to live a healthy and balanced life. But one thing is for sure: daily life has become so easy from a physical labor point of view, that it is threatening the lives of millions of people who are chained to their computers and desks on a daily basis.

The real question then is what do we do about this?

My short term answer is this: I have started another experiment. I am standing at my desk for chunks of time, I’m even using the stop watch on my phone to try to get  a feel for how much time a day I can stand… we’ll see how this goes. I’ve started to make my desk a little more flexible by stacking some trays and propping my keyboard up so that I can stand and type and help clients. Adding flexibility and movement to your day doesn’t mean you have to add a full workout on your lunch break. But in addition to taking stairs, how about you stand a little? Maybe you walk over to someone’s desk instead of sending them a quick email. It may end up providing a physical and mental break as well as strengthening your work relationships with good old fashioned human contact. (The kind your HR department won’t frown on.)

I wrote this post while standing, and while this experiment is in its infancy, I’m considering it yet another step in the right direction. FYI, it might be weirding out a few people around here. I’m ok with that.

Love,

Kendra

 

P.S. This post is dedicated to Erin C. who gave me a not so subtle reminder that she wanted more. Thanks Erin, love you!

P.P.S. Up to an hour standing so far today. And I was right, editing had to happen while sitting.

Fear

Wow what a great morning! I somehow didn't expect to see myself down 4.4 lbs when I got on the scale, but I am so excited! The Bodybugg is doing it's job of helping me keep closer track on calories in and calories out. It's basic math, but you need the information that your body doesn't just naturally give you. I had a bit of fun the first CF WOD I wore the Bodybugg for, in my 21 minute WOD I burned over 900 calories. Incinerated is more like it. I would have had no idea if it weren't for this nifty little device. And now that I am used to wearing it, I don't really mind it at all. It's not a perfect device, and the software isn't as intuitive as I would like, but it's a wonderful bit of technology and it's extremely helpful.

Fear has been on my mind lately. It's been a topic of several conversations with many people and it's making me sit up and take notice. We all deal with fear. There are times I feel fear circling around me like a bird that is waiting to strike its prey. That's a bit melodramatic, but isn't fear like that? When fear exists, happiness and joy are gone. Fear is a liar, a cheater, and a thief. But it's powerful. It imprisons us daily. We don't do because we fear the outcome. We remain the same because we fear the unknown. We don't take the risk and jump because we fear falling and failing. Fear binds and shackles our dreams and potential and leaves us mired in mediocrity. Fear is powerful, and it's a lie. One that we cannot listen to any longer and expect our lives to change.

"Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go." Joshua 1:9 A short passage that I keep coming back to over and over again as this process goes on. Here is the internal dialogue that goes on in my head after I read that.

"But what about when I'm scared about..."
Do not be afraid

"But this is completely uncharted territory for me!"
I am with you wherever you go

"But I don't know if I can do this!" (serious whining here)
Be strong and courageous.

And there again, I am reminded that fear is not an option.

WOD

Resting my knees still. Going to try CF in the morning again. I will say no to box jumps. For now.

Nutrition

Breakfast: 3 links of Jimmy Dean Turkey Sausage, 3 eggs, coffee with H&H and Truvia

Snack: 2 string cheese sticks

Lunch: 7 oz boneless skinless chicken breast, 1.5 cups of steamed broccoli, mineral water 

Snack: 1 oz dry roasted almonds.

Dinner: 2 salmon burgers-no buns, just salmon, caprese salad


There was a tremendous amount of fear in starting this blog. A public chronicle of my weightloss efforts? I seriously questioned my sanity! There was a long list of fears, some of them bigger than others. It was an act of faith and courage beyond myself and my capacity that propelled me forward. These are among my greatest fears, all that I am telling you about my life and heart and hurts, here they are.

I fear the unknown.
I don't know how this process will change me, and I don't know how I will still be me after it's completed.
I don't know what it's like to be a non-plus sized girl.
What will life be like?
Will I make it?

I find, however, that as I call forth my fears from the darkness out into the light, they aren't as big as I once thought they were. I can clear my throat and speak the following truths of myself: I am strong. I am courageous. I am not afraid.

xo,

Kendra

P.S. I am also scared of the dark.

Popcorn Cubicle Threat

The guy over the cubicle wall from me just popped a bag of popcorn and was sitting there munching on it and withing seconds my nose was taking in the delicious aroma. I told him I hated him and then threatened to punch him in the throat and steal his popcorn. His windpipe remained intact and I didn't have any of his popcorn, but wow that smell makes it really tempting. The smell alone makes you want it. Now I had just eaten lunch and I wasn't hungry, so I said no when my gracious colleague offered me some even after I had threatened him with my wrath. Not that he was really concerned as my wrath is about as non-threatening as it gets. But it made me think about how many eating cues we respond to and how to deal with the temptation of eating when you aren't even hungry.

Allow me to begin by saying, you don't gain a substantial amount of weight unless you eat more than you should and exercise less then you should. You gain lots and lots of weight by using food to deal with pretty much everything in your life. But how do you stop turning to food and turn off that switch? It's powerful once you've made that connection in your brain, and it's hard to undo, but it is possible. Try a few of these ideas on and see if it helps.

H.A.L.T. Before You Eat. Ask yourself, am I Hungry, Angry, Lonely, or Tired? Unless your honest answer is hungry, put the food down. That is the beginning. Then comes the task of determining what you are going to do with the emotional energy that needs an outlet.

   *Go for a walk, or choose a physical activity of some kind. Bike, swim, WOD, just do it and wait for the sweet rush of endorphins to help turn your mood around.
   *Write down what you are feeling in a journal. This can be very cathartic.
   *Get some chores done. I clean whenever I have angry energy that needs undoing. (I should get angry more often)
   *Cry it out. Sometimes you just need to wrap yourself up in that bad mood and allow yourself to feel whatever emotion it is your are feeling. Deal with it by letting it all go. Cry it out. Watch a sad movie if you need a little motivation.
   *Count your blessings. Sometimes our attitude needs a little adjustment, and taking the time to be grateful and express that gratitude reinforces the positive in our lives.
   *Share your happiness! Even positive stress can cause someone to turn to food. Do not reward yourself with food. You are not a dog! Share your happiness with a friend, and celebrate with a non-food reward.
   *Ignore it. Choose to distract your desire to eat with a book, a hobby, or maybe get some much needed sleep.

WOD

400 meter row
15 Goblet Squats, 15 push ups (two rounds)
Back Squat, five sets of 2 reps each rep getting heavier trying to max out by the 5th set. 5 set at 125#! I don't remember the last 1 rep max I had, but that was close. Followed by a set of 10 at 85#.
Cash out:
300 meter row, 21 box step ups 3 rounds for time. Finished in 12:05.

Today was insane, especially after last night's burpee festivities. My legs are fried and I've been walking funny all day. Nothing like sore glutes, hammies, and pretty much every large muscle group in my body. So sore! So awesome!

Nutrition:

Breakfast: 6.5oz boneless skinless chicken breast, coffee with H&H and Splenda.

Snack: 2 sticks of string cheese, 1oz almonds

Lunch: 7oz. Dijon chicken, 1 cup steamed broccoli.

Snack: Premier Nutrition Chocolate Shake.

Dinner: 12oz sauteed shrimp, 1 cup steamed broccoli, 2 tbs butter. 1 piece of saltwater taffy for dessert.


The list above is obviously far from exhaustive. Please feel free to leave me any ideas you have or use, as this is still a moving target for me. I still use chocolate medicinally once a month, and there are times that a handful of something makes it into my mouth before I stop and evaluate what is going on in my heart and body. Hope you are all having a spectacular week so far!

xo,

Kendra

Making it Real (updated)

I am a list maker. There is always an abandoned list at the bottom of my purse from my last shopping trip. Without it, I'd forget something. This leaves me a little up the creek when I forget to put something on my list, like contact lens solution ,which I have needed to purchase for days now. Life is too distracting and busy for me to remember every detail that needs to take place. So why is it that when we are trying to lose weight we are resistant to writing things down?

The honest answer: Writing it down makes it real.

I've been writing down my nutrition for you in the blog every time I post. Writing down what I am going to eat is a tremendous amount of accountability. It stopped me dead in my tracks yesterday morning! I split up that steak like I said. Seeing what I am committing to eat on the screen makes it real. Super real. I don't like to make changes to it once I've written it down. And now I am including portion sizes because I want to make greater strides in weight loss and I am looking to tighten up any aspects of my nutrition where I may have become a little lenient. Lenient is easy to do on days I don't blog. So here are some of the weapons in my weight-loss arsenal, I hope they are a help to you as well!

   *There's an app for that! Use your smart phone to shop apps and find one that helps you track your health goals. I am currently using My Fitness Pal because it's free and I can use it from my computer, phone or iPad. But I've heard of a bunch of apps out there that are tailored to your specific goals. Start searching and find one you like.
   *No smart phone? No problem! Back in the day, I learned how to use these low tech gadgets called pens and notebooks. Get yourself a little notebook to carry, or some 3x5 index cards, something you can use to write down what you've eaten.
   *Set some goals! Use the SMART method to develop a plan. Make sure they are: Specific, Measureable, Attainable, Realistic, and Timely. For the R some say Results, others say Relevant, for weight loss and healthy living I think that setting a realistic goal would be far more applicable.
   *Once you've made some goals, share them with someone who will be supportive and encouraging. I'm sharing this with you all, and I love that it holds my feet to the fire.

WOD

20 minute AMRAP (as many reps as possible)

Burpees. That is all. This is self inflicted punishment. I hate burpees, and I am terrible at them to top it all off. I want to get better, and you don't get better unless you work on it. Doing it tonight after work and before dinner. I'll report my reps later.

Nutrition:

Breakfast: 3.75oz lean ham, 3 eggs, coffee with H&H and Splenda

Lunch: 6oz Dijon chicken with 2 cups steamed broccoli, 1 string cheese stick.

Snack: 1oz almonds, 1 string cheese stick.

Dinner: 8oz basil chicken sausage from Sprouts, caprese salad 1 large tomato and 3oz cheese per serving. And fresh basil, it has to be fresh basil.

It's been my experience in weight loss programs in the past that I am most successful when I honestly write a food journal. Don't believe me? Try writing down what you eat in a day and it will surprise you. It is an eye opening experience.

xo,

Kendra

Update: 60 burpees in 20 minutes, not too shabby. It's the jumping up from the pushup that takes me the longest. And now I'm a hot mess.