Get Fit Challenge Kim's Blog

What I’m going to do in 2010!

gfckim14 — Thu, 17 Dec 2009 16:14:28 +0000

I’ve been thinking long and hard about the challenge coming to an end and how I can apply my life changing strategies in 2010 and the years coming along after that. The challenge has changed my whole perspective on eating healthy and being as fit as possible. I never dreamt that I would participate in a 5k or the Peachtree Road Race, or that I would quit eating fast food fries! I know that I am going to have to stay on this healthy road for the rest of my life if I plan on living a long time, and if I plan on having a happy long life. My husband eats what I cook, so now I can make sure his life is long and healthy and happy as well.

Personally, I don’t think you can ever learn too much about anything, so one of my goals for 2010 is to learn more about nutrition and fitness. I plan on buying at least one book per month on nutrition, and visiting a trainer once a month to learn about what more I can do for my body.

The first book I’m going to buy will be released in January, and it is titled “Food Rules” by Michael Pollan. This book discusses how eating doesn’t have to be so complicated and brings a welcome simplicity to our daily decisions about food. “Food Rules” is a handbook that lays out a set of straightforward, memorable rules for eating wisely, one page at a time. One of Michael Pollan’s “rules” is this: If if comes from a plant, eat it. If it comes out of a plant (commercial plant), don’t eat it (in other words – processed food). Makes total sense to me.

I have a trainer in mind; a fellow that owns a gym and has his degree in fitness and nutrition. He is very nice, but very straightforward and will not allow anything less than 110% in a workout or training session. I have learned that if I cannot afford to go one-on-one in a training session with him, I can invite a couple of friends to split the session and lower my cost. Bingo! Misery loves company………:)

I plan on keeping my blog to document my life in this new and improved lifestyle, even after the Challenge ends. I hope the new challengers will love being a part of this life changing event as much as I have. I’m not done, though!

Merry Christmas, y’all! Here’s to a HEALTHY, HAPPY and Prosperous 2010!

Cheers!

Surviving the upcoming holiday parties……

gfckim14 — Tue, 01 Dec 2009 19:34:05 +0000

I was very good to myself on Thanksgiving, and the weekend after, and kept several things on my mind while I was eating; first and foremost that you lose the taste after the first two bites. I only put two bites of any one thing on my plate, and I was really proud of myself for making those choices. Dessert, however, was a different story, and although I was very mindful with dessert, I was more lenient with myself over those calories. What made me most happy on Thanksgiving (other than being with family and close friends) was that I wasn’t miserable after dinner as I have been in the past. I don’t think it’s tryptophan that makes you sleepy, I think it’s all that fat that’s hidden in the other traditional Thanksgiving food that makes you sleepy. I told Julie I would join her for next year’s Thanksgiving half-marathon, and I meant it; I’ve already recruited four others to join us.

I don’t like to brag, but I’ve already got quite a few entries in my social calendar for December, and it’s only the 1st! Thanks to Julie, though, I should be able to come out on January 1st practically unscathed with weight gain!

Here are a few handy tidbits from Julie for surviving holiday parties and not gaining weight (or at least keeping your weight gain to a minimum):

- Reflect on the reason for the season and on what provides you with the most pleasure this time of year, you will often find the answer isn’t food related.

- Take a walk around the mall, department store or grocery store BEFORE you shop

- Choose the stairs rather than the escalator.

- For a 150 pound person (typically increased weight is increase in calories per hour), standing in line to see Santa burns 85 calories per hour! The same weight person will burn 160 calories per hour building a snowman, 180 calories per hour caroling, 270 calories per hour dancing at the holiday party, and 215 calories per hour putting outside lights up (go hog wild putting up lights…..you could be your neighborhood’s Griswolds).

For me, I’m offering these tips:

- Walk your neighborhood to look at the lights rather than driving.

- Eat before you go to the holiday party.

- Drink club soda or sparkling water with fresh cranberries or orange wedges between each cocktail or glass of wine (you’ll still feel “festive”, but you won’t be consuming empty calories).

- Volunteer at a soup kitchen or battered women’s shelter or retirement home.

Whatever you do, enjoy your holiday parties, and PLEASE don’t drink and drive!

Have a happy day!

Star Encounter at my Subway

gfckim14 — Tue, 24 Nov 2009 19:19:04 +0000

So, I just went to lunch at the Subway close to my work, and who is next to me in line but Usher. You know, Raymond Usher IV? Five time grammy winner, Usher? You know the one, right. So, I had already run into him once at the gym, where he was on the treadmill right next to me, so today I said “I saw you at my gym, do you still go there?”, and he nodded yes. As it turns out, he lived in Chattanooga when he was growing up, and I’m originally from Chattanooga. Next time I see him, I’m going to ask him if he’s stalking me.

Not long now…….

gfckim14 — Tue, 24 Nov 2009 15:22:02 +0000

It won’t be long before this challenge is over. But you know the old saying….”When one door closes, another door opens”, so when this challenge is over, a new challenge will begin. The new challenge for me will be “ramping” up my nutritional knowledge and “ramping” up my exercises. I won’t have Julie, our Emory nutritionist, at my disposal anymore, so I’m going to have to re-read everything we discussed in our sessions, re-read a couple of books, re-visit some web sites, and commit to keeping my food and exercise journal current. I guess I’m going to have to put my big girl panties on and deal with the fact that I won’t have Julie to fall back on. I believe you can never learn too much about nutrition, and I love to share my knowledge with other (non suspecting ) folks (I plan on keeping my blog, it just won’t be sponsored anymore).

I also believe you always need to change up your exercises. Your body gets accustomed to one thing, and when that happens, you need to throw in a little “shock and awe” about every eight weeks and get it going onto something else, otherwise, you’ll just keep doing the same thing and not getting any different results (the definition of insanity). I believe you need to exercise smarter, not harder. For instance, when lifting weights (always seek the assistance of a professional trainer before you begin any exercise on your own), if you lift them properly and s-l-o-w-l-y, you’ll get more benefit out of your weight lifting session. It’s not necessarily the amount of weight you lift, or the number of reps that you do, but how you lift the weights. The same is true for yoga, for instance. If you hold your pose a little longer, or maybe go deeper into your warrior pose, you’ll get more benefit from that session of yoga (just ask Gary). Also, when you’re doing a crunch (or 300), lift your heels off the ground so that your toes are pointing down, and you’ll get more bang for your crunch!

I’m really going to miss our monthly sessions at the Forum; they have been very enlightening (and sometimes entertaining). I’m going to miss seeing everyone together at the Forum. I’ll miss our special outings together, like the bowling party and the walk along the Chattahoochie. A few of us have vowed to do athletic stuff together next year (Lillian, I’m looking at you), so we’ll be able to keep in touch. I’m still going to eat my Subway, though, you can’t just stop eating Subway sandwiches, you’ll go into vicious, painful, life-threatening withdrawals (just kidding, they’re not vicious).

Ciao for now, look for my next blog that has hints and tips that I’ve learned from Julie to cope with the temptations of holiday parties.

Hugs

Our last visit with Julie, our Emory nutritionist

gfckim14 — Thu, 19 Nov 2009 02:05:36 +0000

Today was our last visit with Julie, or nutritionist from Emory. It was a group meeting, and it was, for me, a little emotional and humbling. I have to say, I am really going to miss my monthly meetings with Julie. Our sessions have been very informative for each of us, as well as a bit of “therapy” for me. Julie is an awesome listener; she doesn’t judge or ridicule or chastise her patients. Julie’s advice has been priceless, and I am going to keep plugging along with all of my notes that I have made during our times together.

One of the biggest issues we discussed during this session, of course, was the looming holidays and what we can do to maintain our health and fitness goals during the season of food and drink. I’ve listed my favorites from Julie’s list for Thanksgiving below; Christmas hints and tips will come in a later blog. Enjoy, and keep these in mind during the holiday season!

- Experiment with lower fat versions of your favorite recipes – you don’t have to tell!

- Make smaller cookies, pie and cake servings, and mini cupcakes.

- Freeze leftovers in single portion containers for future meals.

- A 3.5 oz serving of turkey breast with skin contains 7.3 grams of saturated fat, while a 3.5 oz serving of turkey breast without the skin contains 0.7 grams of saturated fat. WOW!

As always, use small plates, fill up on carbonated beverages, such as sparkling water or club soda, and stand on the opposite side of the room from the buffet.

Happy Thanksgiving to everyone, eat, drink and be merry in moderation!

Cheers,

Kim

Slowly but surely……

gfckim14 — Wed, 11 Nov 2009 00:08:31 +0000

We’ve all heard it, “Slow but sure wins the race”. Well, my life right now is slowly but surely, which is just fine by me!

Slowly but surely, this challenge is coming to an end.

Slowly but surely, challengers are dropping off.

Slowly but surely, the inches are going away.

Slowly but surely, the sizes of my clothes are getting smaller.

Slowly but surely, the weather is getting colder, making “comfort foods” sound better and better, and making exercise harder to do.

Slowly but surely, the holidays are coming, and cocktail party food and beverages are weighing heavily on my mind (my mantras this social season are “do not give in” and “eat before you go”).

Slowly but surely, the new year will roll around and with it comes new resolutions and a new group of Subway Get Fit Challenges (have you considered being a challenger in 2010?).

Slowly but surely, friends come into your life, and friends fade away, only to make another appearance later.

Slowly but surely, the day ends and night falls and you prepare yourself for tomorrow, because after all, tomorrow is another day, Scarlett.

Until next time…….

Stress, worry & Halloween candy……

gfckim14 — Fri, 30 Oct 2009 13:47:34 +0000

Crazy things going on in my life these days. I have a new position at work, I have had all kinds of out-of-town visitors this month, I have travel plans coming up, and worst of all, I have a very sick dog that has to be euthanized early next week; it’s weighing heavy on my heart and in my mind. Right now, I’m dealing with stress and worry and worry and stress. I don’t stress eat, and mostly I don’t eat at all when I worry. I have to think about eating and make sure that I eat the right things and not reach for the most convenient, processed food. I have to make sure that I keep cooking at night for my lunch tomorrow so that I don’t run out and get the quickest, most un-healthy thing I can find at the moment and just run my nutritional needs off into a ditch. I have to remind myself to do these things rather than sit and stare off into space and lose all track of time and try to cram in a yogurt or some fruit or veggies before the day is over. I also have to drag myself to the gym rather than head home to be with my sick “child” (dog). I have so much support from my boss and co-workers and so much love and support from my friends and family. I hope that some day I can be as supportive for them in their time of stress and worry.

This is sweet Holly, you might remember her from a blog I posted earlier this year talking about how clever she is and how she ran across the street in morning rush hour traffic to keep from going into the v-e-t’s office (my mojo was broken that day, and now my heart is broken).

Halloween is one of my favorite times of the year, and I go all out with decorations and I usually don a “subtle” costume like horns or fangs (this year, I’m a modern-day vampire, dressed like I usually do, but I’ll have bite marks and fangs and blood). I decorate my yard and my living room and dining room, because the kids can see those rooms when I open the door to hear them yell “Trick or Treat!”, so my dilemma this year is this……what to do about Halloween candy? Do I buy stuff I don’t like so that if I have any left-over candy, I can give it out without any temptation, or do I buy the “good” candy, the candy I like and hope it all gets handed out to goblins and ghosts and ghouls. I usually give out good candy, and all the kids know to come to our house (I also decorate ALOT on Halloween) for good candy, but I also have a tendency to snack on that good Reece cup or Butterfinger or Snickers bar. Decisions, decisions…….

BOO!

Only eight weeks left

gfckim14 — Sat, 17 Oct 2009 22:10:56 +0000

Current goal – to finish the challenge as a winner

Current struggles – food choices

Current weight – N/A

Current Mood – amazed

Wow! I cannot believe we’ve only got eight weeks left in the challenge! I’d better get busy ……seriously, it has been an amazing journey so far, and I know the next eight weeks are going to fly by! Next weekend, we’ll all get together again to hike Stone Mountain, and I can’t wait. After that, believe it or not, Halloween, then Thanksgiving and then the December holidays, and then it’ll all be over. Wow! (Yes, it constitutes another “WOW”).

I’ve met some amazing people along the way, and had so much fun, and have learned so much. My eating habits have changed for the better, my fitness levels have changed dramatically, my body composition is much different than it was in March, and I’m very much looking forward to the next eight weeks to see how much more I can cram in (and take off) before we part ways as Challengers and welcome a new group of Challengers for 2010. More than a few of us have already agreed we’d do the three-day walk for breast cancer together next year, so I’m sure we’ll keep in touch even after the challenge is over.

It has, indeed, been (and will continue to be) MY year. I’m so glad I’ve been here to share my journey with you.

Cheers,

Kim

Up & Down and Up & Down and on and on and on……..

gfckim14 — Tue, 06 Oct 2009 14:14:07 +0000

I usually try to weigh myself once a week, or once every two weeks, just to keep myself on track and not have any surprises when I go to see my Emory nutritionist Julie. My weight goes up two pounds, then down two pounds, then up three pounds, then down three pounds, then up five pounds, then down four pounds, and on and on and on………what is that?

I keep telling myself that my weight is just a number and is not important, and that as soon as I get over it, the weight will just fall off. (hear those crickets?)

Here’s what I don’t understand. If I’m following Julie’s guidelines and eating within my range, and I’m working out and burning calories, how can the pound (or two or five) go down, then up, then down, then up? How am I gaining and losing the same pounds week after week after week? Seriously, I am not going over (too badly) my daily caloric intake; I’m averaging what I’m supposed to, I’m working out a least five days a week, sometimes twice in one day, yet 3500 calories (what it takes to gain a pound) is creeping up on Wednesday, but gone by the next Thursday, and I’m not doing anything different? Again, I ask, what is that? I know I can’t be the only one going through this kind of phenomena. I wouldn’t call this a plateau, because I gain then I lose, then I gain then I lose (you know the drill by now).

Anybody? Bueller?

Food! All I think about is food!

gfckim14 — Wed, 23 Sep 2009 14:14:33 +0000

Lately, it seems, all I can think about is food! What is that? I start craving my lunch about 10:30. Normally I eat lunch about 2:00 so that I have something in my stomach when I go to the gym after work, and then I can eat when I get finished, and I won’t be hungry later on in the evening. It’s a plan I’ve been on for a while, and up until recently, it seemed to be working out well. Well, that is until my mind takes over and all I think about is F-O-O-D or as the Gary Larson Farside cows spell it: F-U-D

So, Julie and I discussed cravings during my last session with her at Emory. Sometimes your body craves carbohydrates and sometimes your mind craves chocolate, so you have to distinguish the craving; is it “above the shoulder” cravings, or physical cravings. I think my food “thinking” lately is “above the shoulder” cravings/hunger and not physical, so I really work on putting off the craving/hunger, but then, I just think about food all the time! Wow!

I also try to separate ”habit” eating (mindless) and real hunger. Julie told me to make my desk a “no snack” zone, and it has really helped. I’ve had to put up a sign to remind myself, though, that I’m in a “no snack zone”, and then, of course, I think of food again! When I make good food choices, I’m very pleased with myself, and when I make bad food choices, I think about what I’ve done, and what I can do next time to make better food choices. Food, glorious food! Everywhere with the food!

I know that some folks who have never had an issue with their weight automatically think, “Well, why don’t you just quit eating?”. Um…..you have to have food to survive! Hello! It’s the food choices that we make that make us fat. Some people can eat whatever they want whenever they want and not gain weight, and for them, I say “Hooray for you”! and genuinely mean it, because I can’t eat whatever I want and not gain weight, I just don’t have that gene.

Everywhere you turn, there is food. Ads on the radio, television and internet, food in the breakroom at work, at the gas station (even if you pay at the pump, there is a big poster of a hot dog hanging at the pump), fast food restaurants and coffee shops on every corner, and the list goes on and on and on. Our society is inundated with access to food and I guess it has finally gotten into my brain, so that all I think about is food.