Day 1 of Week 10 Happy Labor Day!!

Weight today: same

Total lost: 17 pounds in 9 weeks

1/2 cup of oatmeal: 150
1 tsp of sugar:15
powder creamer with coffee:30
with sweet-n-low:0
protein shake:110
1/2 graham cracker piece: 15
total:320

4 oz chicken breast:14o
light breading:25
4 oz potato:88
cheese mozzarella with small slice of bread:50
bite of cheese potato:15
chip bites:35
caramel brownie:225
5 Laughing Cow bites:25
total: 603
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running total: 923

vanilla protein shake:110
2 1/2 oz banana:67
1 Blue Bunny Bomb Pop:40
total: 227
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running total:1150

Today's challenge: Staying on task with diet and work-out despite the holiday family gathering.

Actual fitness: 5-mile run, My abdominal routine twice

Note on picture: Ate this last night. 1/2 cup of de-cobbed, corn on the cob: 50, with 1 tsp of Smart Balance light butter: 15, 4 1/2 oz of lightly breaded grilled chicken breast: 157, breading :25 (est) for a total: 247. This was a great "small meal" to have.

Happy Labor Day everyone!

What's interesting about Labor Day, is that it is a holiday that we take off from work in celebration of being able to work.

So...Happy Being-Able-To-Work-Day folks!

But then I thought, what if ...in this recession where the unemployment rate is almost 10 percent...you can't celebrate being able to work...

That's when I came up with the idea, that maybe we could twist the celebration just a little to... Happy Being-Able-To-Work-Out-Day.

Some people can't work-out. But if you can walk, if you can be mobile, if you can run, or bike ride or hit the gym, let's celebrate that...today.

If you're not working out right now, how about thinking about what you can do to begin a work-out program. One of the easiest places to start with a work-out program is with walking.

Taking a walk during the fall weather is refreshing, and invigorating. Did you know that there have been studies that have shown that if you are faced with a problem that you can't solve, changing your body position and your movement will trigger different thought patterns.

Because our bodies are made to move, our minds think better when we are moving.

So, today, when you're hanging out with family and friends, maybe suggest going for a walk together. Walking and Talking might be another way to connect in ways you haven't before.

Also, taking a walk may give you some good ideas that you can use at work.

Happy Labor Day!

Day 7 of Week 9 Let The Cutting Commence

Weight today: lost 1 pound

Total lost: 17 pounds in about 9 weeks

1/2 cup of oatmeal: 150

5oz banana:125
vanilla protein powder:110
total:235
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running total:385

1 large egg:70
1 large egg white:10
1 lefse:30
1/2 cup of fat free cottage cheese:80
1/4 cup of crushed pineapple:35
total:225
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running total: 610

vanilla protein powder:110
1.5 oz banana:37
1 tbl of powder creamer with coffee:30
with sweet-n-low:0
1/4 piece of graham cracker:15
1 Laughing Cow cheese bite:5
total:197
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running total: 807

1/2 cup of corn on the cob-de-cobbed:50
1 tsp of Smart Balance light butter:15
4 1/2 oz of grilled chicken breast:157
light coating of covering on chicken:25 (est)
chicken bites of son's chicken:40
total:287
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running total: 1094

1 Blue Bunny Bomb pop:40

Total: 1134

Today's challenge: not drinking any coffee and sticking to a lower calorie count

Planned fitness: My abdominal routine twice

Note on picture: This is what I resisted last night. The family ordered pizza, our favorite kind, and I took nary a bite. I even resisted the cheese bread. This photo is actually of the pizza re-heated. Think how much better it looked fresh. I would estimate one of these slices to be over 200 calories. But, my potato and chicken probably equaled that amount, and I was satisfied.

Let The Cutting Commence

The final weight cutting that is.

It's occurred to me that I have exactly eight days before I will have been on this diet for ten weeks. In my estimations, I'm almost on track to drop that 20th pound by Monday morning, September 14, 2009. If I proceed at the rate I am at, without any changes, I will lose 19 pounds by next Monday, and perhaps lose the 20th pound sometime in the 11th week.

The only problem with almost...is that almost is not good enough. This blog is not titled "Lose 20 pounds in ten and a half weeks" nor is it titled, "lose 19 pounds in 10 weeks", but it is titled "lose 20 pounds in 10 weeks."

I consider it a matter of pride to do what I set out to do. I said 20 pounds; I intend to lose 20 pounds.

Here's another analogy for you...It's kind of like training for a marathon. You've worked hard to put in the time energy and practice to go the distance. But when you get to mile 23, you begin to feel fatigued, tired of the fight. You want to give up, you want to slow down even...

so...do you?

You're husband would understand if you didn't finish. Your mother and father will still love you. People will tell you that you still accomplished a lot.

But for you...for yourself, you want to prove to yourself that you can do it. Even though you know you don't have to do it.

So, of course you don't give up. You've worked towards this goal for so long. It is attainable... it's within reach if only you can get through the pain of those last 3 miles. So, you do it. You push yourself even though it hurts, you ignore you aching knees when they tell you to stop, you keep your eyes fastened to the finish line and you don't stop running until you hear them announcing your name on the loudspeaker ... saying that you're done.

Then when it's over, you will be able to say, "I ran a marathon."

I want to be able to say, "I lost 20 pounds in 10 weeks."

Will you help me push through to the finish line in this last week? In order for me to drop that 20th pound by Monday, September 14, 2009, I need to cut my calories.

But I need to do it in a way that doesn't rob my body of the energy it needs to get through my work-outs. I need to eliminate from my diet all the empty and unnecessary calories that do not contribute to the functioning of my body.

One pound equals 3,500 calories. I figure if I cut down to 1,100 calories a day, I'll cut at least 2,400 of that 3,500 calories. I'm thinking that will be the edge I need.

To succeed.

So where will I cut the calories from?

No more coffees equals:90
No more milk and sugar on my oatmeal: 60
No more butter on my potatoes, or Bacon Ranch Dressing on my chicken breast: 53
No more sugar on my strawberries:15
No more snacking: 100
Total: 318

Wish me luck.

Day 6 of Week 9 Defining Your Dream

Weight today: lost 1 pound

Total lost: 16 pounds in over 8 1/2 weeks

vanilla protein shake:110
3 1/2 oz banana:87
1/2 cup of oatmeal: 150
2 tsp of sugar:30
1/3 cup of skim milk: 30
total: 407

Four energy gels during run:400
Espresso bean
Strawberry banana
Chocolate Outrage
Blueberry Pomegranate
Post Run-3 1/2 banana:87
total:487
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running total:894

2 large eggs:140
1 lefse: 30
1/2 cup of fat free cottage cheese:80
3 1/2 oz of strawberries: 31
1 tsp of sugar:15
1 tbl of powder creamer for coffee:30
with sweet-n-low:0
total: 326
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running total:1220

4 oz potato:88
1 tsp of Smart Balance light butter:15
3 1/2 oz chicken breast:123
1 tsp of Bacon Ranch dressing:23
1 tbl of powder creamer with coffee:30
with Sweet-n-low:0
Blue Bunny Bomb Pop: 40
total: 319
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total: 1539

Today's challenge: Keeping hydrated. I think I'll count how many glasses of water I drink to stay on track.

Planned fitness: 11 mile run. My abdominal routine twice today

Note on picture: Water:0 calories, and the diet secret that we underestimate. Drinking lots of water keeps you hydrated which makes your body functions at its best. When you don't drink enough water, your body starts to retain fluids because it thinks its in a crisis situation. And we all know that water retention equals weight gain or no weight gain.

Defining Your Dream

When I wrote my post yesterday, I wasn't fishing for compliments about my spectacularity. (I was leaning more toward the humorous) But I should have known better. My lovely blogger friends are supportive and full of the kind of encouragement that makes this diet blogging community a fun place to be. So, thank you guys.

But this whole spectacular thing got me thinking about me and what I believe about myself. And since I've been writing a lot about goals this week, this seems like the perfect time to bring this up.

Besides a having a weight loss goal, and a fitness goal to reach for, it's critical that you also have a vision in your mind of how you want to look.

Before I began this diet, I had a vision in my mind of exactly how I wanted to look. In fact, I've had this vision for several years. I first met my vision when I was pregnant with baby number three. I met this gal who who had long beautiful hair. She was lithe, muscular and had petite looking body. After I had our third child, I began to reach towards that vision. Each time I began to get close, I'd either get pregnant or well...get pregnant...or life and its stresses would happen and my vision wouldn't turn into reality.

But one of the things that helps sharpen our focus and spurs us towards our goals, starts with a dream. And the clearer that picture is in your head, the more defined your work-outs will be.

When you know what you want, you will do what you need to do to get there.

That's why when I first began writing this blog, I stressed the importance of putting in your food diary, pictures of what you want to look like, or pictures of yourself looking the way you want to look. The more that you can see pictures of yourself looking how you want to look, the more you will find yourself reaching towards those goals. This is a side issue, but also the more you see those photos, the more you will believe that you can look like that way.

It's kind of like making a three pointer with your eyes closed.

You stand there and first size up the hoop, then you close your eyes... shutting out all outside distraction. Balancing the ball in your hands, with the vision of that hoop still in your head, you aim and then shoot. If you have ever tried this, you will notice that your entire body will follow in line. Your aim will straighten; your arms, shoulders and stance will all move together as if drawn like bees to honey to that basket.

It's the most amazing thing.

Your body will actually compensate in unconscious ways to make that shot happen. It doesn't know that you can't actually see it. All it knows is that it still sees the basket in your mind. And sometimes reaching for that picture in your mind, will produce more accurate results than actually seeing it with your physical eyes.

There is such a phenomena known as a mind to body connection...When you visualize in your mind the goal that have set, your body will follow suit.

The only thing stopping you from reaching your goal is you.

For you to look spectacular, you must first visualize it happening in your mind.

So, how do you envision yourself?

Day 5 of Week 9 It's Friday

Weight today: same

Total lost:15 pounds in 8 1/2 weeks

1/2 cup of oatmeal: 150

2 tsp of sugar:30

1/3 cup of skim milk:30

1 tbl of powder creamer for coffee:30

with sweet-n-low:0

total:240

pretzels:25

vanilla protein shake: 110

total:135

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running total: 375

1 lefse:30

2 large eggs:140

1/2 cup of fat free cottage cheese:80

3 1/2 oz of strawberries:31

1 tsp of sugar:15

1 tsp of Smart Balance Light butter:15

1 tbl of powder creamer for coffee:30

with sweet-n-low:0

total:340

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running total:715

vanilla protein shake:110

5 Ritz crackers:80

1 Laughing Cow Garlic Herb light cheese slice:35

some pretzels:25

2 laughing cow cheese bites:10

total: 260

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running total: 985

3 1/2 oz of chicken breast:123

1 tsp of Bacon Ranch dressing:23

2 tsp of Smart Balance Light butter:30

5 oz potato:110

1 Blue Bunny Bomb Pop:40

Bites of son's chocolate bar: 35

1 tbl of powder creamer with coffee:30

with sweet-n-low:0

total: 391

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running total: 1376

Today's challenge: hydration. It's getting a little easier to get in the gym.

Planned fitness: 50 minute chest and tricep work-out, 2-3 mile run, my abdominal routine twice today.

Note on Picture: Remember when I took a picture of those sweet potatoes, oh...about 6 weeks ago? Well here they are...still uneaten and growing like Jack and the Beanstalk. In case your wondering, it's reaching up over a foot high. So, anyway...sweet potatoes are good for you...as long as you eat them.

It's Friday

So, here I am, on the eve of the Friday before Labor Day weekend trying to decide what kind of slant I want to write for this post. You see... in my limited time as a diet blogger (almost nine weeks) I have noticed that Thursday and Fridays seem to be the days when the diet blogging world comes alive. Meanwhile, on the family type of blogs, which I also have, Tuesdays and Wednesdays seem to be the busy days.

It's all very interesting really. So I was thinking about that and was wondering why that is, all the while trying to come up with a home-run post for today...ya know with it being Labor day weekend and all.

Oh...the pressure of a writer.

But really...why is that? Why the difference?

So, I've put together a few ideas for why that might be.

On Monday through Wednesday, the dieters are all too worn out doing their work-outs to think about looking at the computer.

Meanwhile, the family bloggers have been with their family all weekend long and just want to get away from it all...so they go to the computer... starting first thing Monday morning.

By the time Friday comes, the diet bloggers are ready to whoop it up. "Got my work-outs in!, have kept on track of my eating all week long...yah baby... so its...let's read a few blogs and have a great weekend kind of an attitude.

The family bloggers on the other hand, are beginning to get tired of reading about everyone else' stories about other kids, because they're also getting tired of their own kids. So by Thursday or Friday they go to bed exhausted because of all the cooking, cleaning, and changing poopy diapers that they're just too tired to read any more blogs.

Then, there's Saturday, which according to Jack is where blogs go to die, except for his blog of course, because we all can't wait to see what funny things he's said.

But I digress, Saturday, everybody... dieter and family-person alike is getting out of the house doing fun weekend stuff.

So, the question begs itself...

What if you have a diet blog and a family blog...like me?

Simple.

I'm an anomaly. I defy expectations. I don't fit the mold. I'm spectacular?

Either that or I just blog too much.

Day 4 of Week 9 The Rainbow

Weight today: same

Total Lost: 15 pounds in 8 1/2 weeks

1/2 cup of oatmeal: 150

2 tsp of sugar:30

1/3 cup of skim milk:30

1 tbl of powder creamer for coffee:30

with sweet-n-low:0

total:240

4 oz banana:100

vanilla protein powder:110

pretzels:25

total:235

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running total:475

2 large eggs: 140

1 lefse:30

1/2 cup of fat free cottage cheese:80

3 1/2 oz of sliced strawberries:31

1 tsp of sugar:15

1 tbl of powder creamer for coffee:30

with sweet-n-low:0

few bites of low calorie mac-n-cheese (no, really it was lower calorie):25

total:350

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running total:825

4 oz banana:100

vanilla protein shake:110

total:210

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running total:1,035

2 large eggs:140

2 Italian pieces of toast:110

2 1/2 tsp of Smart Balance Light butter:37

1 tbl of powder creamer for coffee:30

with sweet-n-low:0

bites of son's chocolate part of his toffee ice cream bar:50 (est)

total:367

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running total:1402
Today's challenge: Getting those work-outs done at the gym. My butt's been dragging this week. Also hydration.

Planned fitness: 5-mile run, 60 minute back and bicep work-out, My abdominal routine twice.

Note on first pict: My husband happened to pick up white, low calorie Italian bread for only 55 calories per slice. So, Rotella's Italian Vienna bread- 2 slices-110, 1 tbl of peanut butter-100, 1 tbl of grape jelly:50, total: 260. Why in the heck did a peanut butter and jelly sand which taste so good the other day?

Note on poem: Wrote this a few years ago for a friend who was about to compete in a race. But often times it's hard to get through those tough times when we're working hard towards our goals. Sometimes we lose sight of the prize. And sometimes we just need to be reminded of the prize.


The Rainbow

If you can't conquer
The problems you face
Think of this rainbow
During your race

It's beauty was wrought
Not by delight
But by the storms
That raged through the night

The colors were carved
By blasts of rain
The glow that you see
Came from the pain

So, just when you think
There's too much to take
Hold on a bit longer
A rainbow's at stake.

Sunshine Mama
5-6-94

Day 3 of Week 9 Goals That Help Drop Weight

Weight today: same

Total lost: 15 pounds in 8 weeks

1/2 cup of oatmeal:150
2 tsp of sugar: 30
1/3 cup of skim milk:30
1 tbl of powder creamer with coffee:30
with sweet-n-low:0
total:240

1 Ritz cracker:17
some pretzels:25
2 eggs:140
1 lefse:60
1 Laughing Cow Garlic Herb cheese spread:35
1/2 cup of fat free cottage cheese: 80
3 1/2 oz of strawberries:27
1 tsp of sugar:15
1 tsp of Smart Balance Light Butter:15
1 tbl of powder creamer for coffee:30
with sweet-n-low:0
total:434
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running total: 674

3 oz banana:75
vanilla protein shake:110
4 oz banana:100
total:285
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running total: 959

4 oz potato:88
2 tsp of Smart Balance light butter:30
4 oz chicken breast: 140
2 tsp of Bacon Ranch dressing:23
1 tbl of powder creamer for coffee:30
with sweet-n-low:0
1 Blue Bunny Bomb Pop:40
total:351
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running total: 1310

Today's challenge: Getting my butt in the gym today.

Actual fitness: 60 minute leg workout, 450 abdominals, 2-mile run

Note on Picture: These are the Bomb!! Blue Bunny Bomb Pop:only 40 calories. They are a creamy ice cream confection with cherry, lime and blue raspberry flavors in one serving.

Goals That Help Drop Weight

Since, there so many good things to say about goal setting, I think I'll just say a few more things.

One of the other strategies (from the arsenal I have) that I will use to lose weight involves adding a fitness goal in combination with my weight loss goal.

When I say fitness goal, I mean to plan for a fitness event like a 5K walk, a bike race, or some other type of event that requires you to train and work-out for in order to compete in that event.

This type of goal, (as any good goal) will take place at a specific date in the future. In order to be ready for this goal, you must plan your work-out routine ahead of time.

This provides structure and direction for your daily and weekly work-out routine, and gives you something to mentally and physically strive for while performing your work-outs.

Work-outs may be harder to stick to, if the only reason your are working out, is to lose weight. Watching your calories alone should bring on the weight loss. But working out, brings more than just lose weight loss. It sculpts your body and makes your body become more powerful and more useful than it was before.

People who are fit and active will use their body to compete in events... kind of like a hobby (no, they're not crazy). So, instead of being being active to keep the weight off...they are being active to achieve something. All the while...the fitness goal is causing them to come into the gym on a regular basis, it's causing them to become active. Losing weight becomes the side benefit of working toward this goal.

This is an active mindset.

We're not working out because "we have to", but we're working out because we have this business of a 5k run to complete six weeks from now. People who live a lifestyle of being fit and active do so also because they enjoy the camaraderie and competition of a race. They enjoy the feeling they get from training to achieve something, and then achieving it.

But most importantly, they just love to live in a body that is strong, agile, and energized.

I have a perfect example. Since I've been working out these last several weeks and dropping weight, I've become more active. The other day, my daughter wanted to shoot some hoops with me. I felt like lightening out there on the court, dribbling the ball, cutting up, down and around the court. I think I was more impressed with my abilities than she was. But, this is what living an active life is all about. I was having a great time and my body being active was just part of the fun.

My fitness goal for this period of weight loss is training for a half marathon. My 10 weeks are up in a few weeks, but my event is scheduled for September 28. This is the reason I do at least two five mile runs during the week and then insanely long runs on Saturday. This Saturday I will run 11 miles.

I'm not doing this to lose weight, really; I'm doing it for the race.

So, besides weight loss, what's your fitness goal?

Day 2 of Week 9 Plan Your Next Goal

Weight today: same

Total lost: 15 in 8 weeks


1/2 cup of oatmeal: 150
2 tsp of sugar:30
1/3 cup of skim milk: 30
1 tbl of powder creamer with coffee:30
with sweet-n-low:0

total:240

3 oz banana: 75
vanilla protein shake: 110
total: 185
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running total:425

1 large egg:80
1 large egg white: 12
1 tsp of Smart Balance light butter:15
1/2 cup of fat free cottage cheese:80
3 oz of strawberries: 27
1 tsp of sugar:15
1 tbl of powder creamer for coffee:30
with sweet-n-low:0
small licks of peanut butter: 25
total:284
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running total:716

3 oz banana:75
vanilla protein powder:110
small apple:80
total: 265
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running total: 981

2 slices of Italian bread:110
1 tbl of peanut butter:100
1 tbl of grape jelly:50
1 Bom pop:40
1 tbl of powder creamer for coffee:30
with sweet-n-low:0
total: 330
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total: 1,311
Today's challenge: hydration

Planned fitness: 50 minute leg work-out, my abdominal routine twice a day, 2 to 3 mile run.

Note on picture: I had this the other night, a higher calorie dish. But the only way I could have it was to skip my afternoon snack. The only real light part of it was the garlic toast. But still.. once I cut up the meatballs, which made it feel like I had more meat on my plate, it was a tasty treat. 1 cup of noodles: 200, 1 tsp of Smart Balance light butter:15, 4 Swedish meatballs-180, Spaghetti sauce:20, 1 slice of light garlic bread-65. total:469

Plan Your Next Goal

This is the post for you out there who has made a goal in their life, like a fitness goal or a get-to-a-certain weight goal.

And that's all you've made.

If you haven't noticed, I have less than two weeks before my 10 weeks are up for this blog. When I began this blog, I created a very precise, measurable goal that requires constant attention by me...to obtain. I can't wander off the path for too long or I won't meet this goal.
This is one of the ways to measure how effective your goal is. Is it obtainable and is there a deadline?

But perhaps one thing that isn't as often talked about is...that time marches on. What do you do after you've met your goal?

About three years ago, I made a goal to run a half-marathon. I was glad I did it, but afterward, I felt like I was in a funk. Part of the whole process of reaching for and succeeding in your goal is what happens to you as you take the steps to get there. You get a little stronger, you get more confident and your body gets in a little better shape.

So, after you've finally met your goal, and you have nothing else to train for, you feel an emotional let-down.

That's what happened to me after I met my goal.

I did nothing. I had nothing planned. So nothing happened. I gained back some of my weight. My work-outs afterward seemed unfocused and superficial.

Fast forward two years later. I ran the same half-marathon, but this time, I had a plan. I planned my rest time...and what I would do next in the fitness arena. Because of that, not only did I stay in shape, but I got in better shape.

Even more importantly I had a reason for working out. I had a purpose for sweating it out everday at the gym.

Having a purpose for working out always makes for more quality work-outs.

Planning your fitness future is just like planning anything in life. When you take control and direct your path...you will find yourself there. If you don't, you won't.

So, as I approach the end of this goal...be assured that I am already making plans for the next goal.

So, what's your next goal.