Tuesday, May 31, 2005

Thought for the Day

Day 11 – Finishing what you start is a habit we can all develop.
Quitting has become a habit for many people. The good news is that we all have the potential to finish what we start, to follow through and honor self-promises. The key is to make a habit of finishing what you start. Everyday you complete a workout, is an example of finishing what you start. Start with individual workouts, then weeks, until you finish the 12 week program. Each day, as you stick with it, you’ll be working to develop your ability to follow through and succeed!


We had our weigh in yesterday since we were out on Monday. I am still 3 pounds down. I didn't lose anymore since the last week, but at least I didn't gain. I didn't get all my water in over the weekend like I should be doing either. I have to learn how to stay on track even when I am out of town!!! And there were a couple nights it was way past 8 o'clock before I had dinner, too! But, I did pretty good & was active all weekend and not just sitting around. Today we're going to work out during lunch. It's already Wednesday and we haven't worked out yet so I can't slack off today!

Ah, so nice to see you again!

There seem to have been some technical issues around here today...but I think they are all taken care of now!

I had a nice long weekend...five days to be exact!! I got to watch my niece graduate...saw a bunch of classmates from school...went riding around at my sister's new ranch...took lot of pictures...had family over...did a lot of yard work...gave Chinook a haircut...had lunch w/ my parents...and hung out w/ my wonderful hubby!! All the makings of a great looong weekend!!!

My daddy used to give Chinook his hair cuts, so he gave me the clippers and Michael and I had our first dog grooming lesson. Poor Chinook!!!! We'll get better, though!

Now it's back to the grind...but at least this is another short week...four days...and next week is four days, too b/c it's my Friday off!!! This weekend we'll be going back to East Texas for my niece's baby shower and to hang out w/ family. We have such a great time up there and there is a lot of new land to explore since my sister and her husband bought this new ranch. We ride the four-wheelers and gun buggies and my uncle's monster (4-wheel drive toy - I'll have to take pictures this weekend) over all 450+ acres out there! Even without that it's just so nice to have a place to get away to...to relax and enjoy good company! There will be a lot of family up there, too since we're having the shower. Our family is so big, it's wonderful to be able to get them all together b/c we have such a fun time together!

Well, I think I am going to go watch the rest of the ballgame with Michael!

Wednesday, May 25, 2005

Thought for the Day

Day 10 – You must give each and every workout your best effort, and then some.
You have only got 12 weeks to achieve the goals you’ve set. Don’t sell yourself short; give it your all every workout. Be able to look back and say – “I gave my all every time.”

Tuesday, May 24, 2005

Thought for the Day

Day 9 – Start driving, and stop just going along for the ride.
Honestly nobody ended up in poor physical condition, overweight, or unhealthy on purpose. It is something that happens unintentionally. Many times people will focus on careers, their education, or dealing with a life crisis and put their health and fitness on “cruise control”. They let go of the steering wheel and take their eyes off their destination. In order to get to that destination you need to disconnect the cruise control, put both hands on the wheel, and focus your vision on where you want to be. You have to start driving, and stop going along for the ride. You have to intentionally undo the things that happened accidentally.

3 lbs!!!

Okay...I am sure that most of it is water weight, b/c that's a lot so soon, but I've lost 3 lbs according to the scale today!!! WooHoo!!! Downward movement of the scale, whether true weight loss or water loss is still positive motivation!!!!!!!!

Oh, I am going to be sore tomorrow!

I finally started to accomplish the STRENGTH part of my goals!! Last week all I did was cardio...so today I devoted all to strength! I did upper and lower body today, though normally I would only do one or the other during a routine...but I figured I had better get all my muscles awake at once if I am going to stick to this!!!! Going forward I'll either do upper or lower only, though. It felt good actually...I got in a good workout. I think I am going to schedule a session w/ one of the trainers to develop an effective 30 minute strength workout. We're trying to get a group training session, but there aren't any openings until June so we have to wait. Ah well...

Monday, May 23, 2005

Thought for the Day

Day 8 – The most important person to stand up to is yourself.
It’s not easy to make the type of changes in your life that you’ve decided to make. When you are struggling to choose not to eat ice cream or get up early to workout, ask yourself, “ Who do I want to be today: the old me or the new me?” If you continue to make decisions the old way, you’re going to continue to produce the old results. To create new results you have to take new approaches. It’s not easy to stand up to yourself, but you can do it!


We had our first "official" Monday meeting today during lunch. The scales were exactly the same as my first weigh in, but that's better than being higher I guess! We also had a nutritionist come in today to talk about serving sizes of fruits and vegetables. The information she gave was pretty good, but what I really liked was the website she gave us to visit. My Pyaramid.gov has so much useful informatin about how to eat right...you can even input your food intake for a day and it will calclulate everything for you. It's a very useful tool that I plan to use to help me stay in line w/ a well balanced diet!

I did well on my nutritional goals for last week, but not so good as far as my fitness goals. It's just going to have to be part of my routine now...it hasn't been for so long that it's hard to fit it into my schedule. I loved doing Pilates and think I'll try to start doing that again in the evenings. I have a lot more room now in my living room to spread out as opposed to being so cramped when we were in the apartment!!!!

Friday, May 20, 2005

I think I'm flooded!

My mininum daily water intake is 48 ounces...yesterday I had about 100!!! I have a 20 ounce water bottle that I use - my goal is to drink it in the morning, refill it and drink another during work, refill it and drink the 3rd on the way home. That is 60 ounces so I meet my target of 48 ounces. Yesterday, though I drank four refills which is 80 ounces then Michael and I went to dinner and I had about three glasses of water there!! I can't believe I wasn't up all night going to the bathroom!!!

Thursday, May 19, 2005

Photo Friday



I love Fridays in the office

now that we have gone to a 9/80 workschedule! A. I get off early & B. It's so quiet, b/c half the people are gone!

Today I have been working on a questionnaire that I am going to be sending out weekly to a pilot group for some new software we're trying to integrate into our accounting system. I didn't know how to use the Forms Toolbar in Word before...I knew forms could be created Adobe Acrobat, but I only have Reader on my computer. One of the admins, though, showed me how it could be done in word and I have been playing w/ the document all morning!!!

Otherwise, it's been pretty quiet around here! We're having company over tonight to either watch the game @ 9:00 or a movie. And next weekend is a holiday weekend. Our office is closed that Monday, but since that Friday is my Friday off, it's a four day weekend for me! Yay!!! Michael is going to take that Friday, too - we're trying to make plans to go do something, but just like Saturday it's all still up in the air!

Our summer schedule is getting more full everyday! So far we have our vacation, two weddings, showers for those, and bachelor/bachelerette parties, a new baby coming and more showers for that, many birthdays, and now my 10 year high school reunion! Yep...it's been a decade already!!!

Well, even though it's quiet around here I still have work to do...better get to it!

Fit Bits

Exercise ETC's Review of
Exercise Related Research

Compiled by Jeannie Patton, MS, CSCS

Skipping Breakfast Results In Higher Daily Caloric Intake

Many American women skip breakfast, either due to lack of time or a desire to lose weight. The purpose of this study was to determine how eating breakfast affects energy intake, energy expenditure, and circulating insulin, glucose, and lipid concentrations in healthy women. Ten women with normal BMIs were subjects. Each woman ate breakfast every morning for 2 weeks and then skipped breakfast every day for 2 weeks.

The women were tested before and after each period. The results showed that skipping breakfast resulted in a greater overall daily calorie intake, higher total and LDL cholesterol concentrations, and somewhat greater insulin resistance.

The results of this study indicate that omitting breakfast causes metabolic shifts in insulin sensitivity that result in greater food consumption, higher cholesterol concentrations, and a greater risk for weight gain. Fitness Professionals are encouraged to share this information with their clients to educate them about the importance of eating breakfast daily.

Thought for the Day

Day 4 – The last thing you want to do is often the first thing you need to do.
The next time you have to wake up at 5:00 am to workout think of this: It is important to recognize that the feeling of not wanting to do something is actually an opportunity to exercise you inner strength. When the last thing you want to do is get out of bed early in the morning and work out intensely, but you do it anyway, you immediately experience a burst of positive energy. The more you exercise your self discipline in this way, the stronger, healthier, and more energetic you’ll become.


This was perfect for today! I didn't want to work out at lunch today and my partner and I almost bailed, but in the end thought better of it and headed downstairs!!! I was going to split my workout up today between cardio and strenght, but ended up doing 30 minutes of cardio. I split it between three machines - 5 minutes, 10 minutes, & 15 minutes. I didn't plan it that way, it just seemed to work out like that!!

And for lunch I am having stir fry - beef & tofu w/ lots of veggies. My vice for today is the eggroll, but they were giving two and I asked for only one and more veggies instead. I also (on advice for a friend) got some of the fat free raspberry vinegrette to dip it in - much better than sweet & sour souce!! I did put hot sauce over the stir fry, but I do that to most everything I eat!!! I have my lunch and my bottle of water...better get to it before my food gets cold!

Wednesday, May 18, 2005

We had a spontaneous evening!

We were going grocery shopping last night, but one phone call later and we're on our way to watch the Astros play. My sister called me about 5:30 - they had six tickets for the game and four of them were going so they asked me and Michael to go. It started out not so great, but soon turned into a sitting-on-the-edge-of-your-seat-high-anticipation game and then to a standing-in-the-aisle-high-anticipation game!! At the last inning Biggio hit a solo home run to put us one behind (two runners had already got out; otherwise it would have won the game). Next three at bat got on base and Everett came up to bat w/ the bases loaded and two outs. A base hit would have brought in a run to win the game, but he hit one straight into the short stop's glove and the game was over. We still had a good time, though!

Now I am tired this morning b/c we didn't get home until around 11:00...I did not want to get up when the alarm clock went off this morning!

This came at the perfect time...

Day 3 – Every transformation starts as a dream.
The more you dream of a bright future, the more you have to look forward to. It is important to keep your dreams alive and let them give you the energy and excitement that allowed you to start this program!


I like this one...it not only applies to this program, but I think it can be used in our daily lives as well!

Tuesday, May 17, 2005

It's good to be back in the gym...

I went down to the fitness center w/ a coworker. I didn't work out at all yesterday - so today I did 30 minutes of cardio. I did ten minutes each on the stair climber, the EFX, and the stationary bike!! I have to admit before I went down I could have easily said, "To heck with it..." and just stayed in my office, but I feel good now! I thought about going to a beginner's yoga class one every week or so just work on flexibility issues. Maybe as I continue to work out, though it will get better. I am sure tomorrow I'll be feeling soreness in my legs so I'll probably do upper body strength tomorrow; although, my neighbor and I are supposed to go walking tonight so maybe that will work out any would-be soreness!! hee hee...

I also just received today's thought of the day:
Day 2 – Invest your time, don’t just spend it.
Each and every day, we are given 1,440 minutes. Spend time carelessly and you will pay the price: poor health, frustration, low energy, depression. Invest your time wisely – by properly caring for your body, by exercising and eating right – and you will enjoy a healthy rate of return. You will be rewarded with increased positive energy and clarity, which will allow you to do more in the time you have to work with!

Monday, May 16, 2005

Before Photos

We took our "Before Photos" today for the fitness program. It wasn't fun and no I won't be sharing b/c it was taken w/ my shirt off. I am considering taking another G rated one to post here, though so that I can show progress along the way! I have taken a couple a while back for that purpose, but it's been a while, so I really should have a more current one taken for the start of the program.

Well, we're headed downstairs to the fitness center now that it's lunch time! Gotta meet my goals for the week!!!

Commit to Get Fit - Thought for the Day

Day 1 - You have the power to change, and no one can take that away.
You have the power to change! You will emerge from this 12 week program with a healthier body and a new, exciting life. The process for creating the new you has already begun. Keep that thought in mind while you are warming up before every workout.

First semester of Graduate School is over

and I got a B. I have been told that this class is going to be the hardest of all my classes now and it wasn't even a graduate level course. I had three undergraduate accounting classes to take along w/ my graduate courses to get an MBA in accounting and this was the first of those. I can take all my other graduate courses, I just need to get these three done before taking the graduate accounting courses. I'm glad to hear the rest will be easier, but I still find it very hard to believe!

I won't have any courses to take in the summer b/c there is nothing offered for me summer two and I'll be gone for part of summer one...so this fall I am taking a Finance course and am waiting to see if another one of the Accounting courses opens up for more students - it's already full! If they allow more students I'll double up this fall!

Gotta get back to work...just wanted to share!!!

Week One ~ Day One

We had our first meeting today and though we didn't have anything to turn in since we are just starting it got us on schedule. Next Monday (and every Monday after that) we'll turn in our goal sheets from the previous week and get a blank on to work on for the following week as well as weigh in - which is actually optional. There is a lot of optional stuff on this program, but I am approaching it as if it is all mandatory...that's the only way I know I'll do it all!

I had a good b'fast this morning and had a mid-morning snack to get my fruit in and to add another "meal" to my day since I am supposed to eat at least four times a day. I think if I have a mid-morning and mid-afternoon snack of fruit that will accomplish both those goals and take me beyond actually b/c that will be two fruits and five meals a day when the goal was one fruit and four meals! I don't know how hard the evening cut off is going to be...I have a tendency to want to have a late snack while watching TV, maybe that will be a good time to get an extra couple glasses of water in or a glass of skim milk to tide me over and keep me from eating after my cut-off time of 8:00. I'll let ya know!

Finding the time to post seems to get harder & harder!

We had a full and eventful weekend! Thursday was our "Field Day" here at work so my weekend started a little early since Friday was also my Friday off. We had a great time at the park even though I had one of the worst migraines I have experienced in quite a while. I didn't want it to keep me from participating this Thursday so I exerted myself more than I should which resulted in a lot of pain that evening. By the time I got home I was barely able to stand up. I took some of my medicine and tried to lay down, but just couldn't relax. About three hours later I took another b/c I hadn't experienced any relief. It was getting to the point where I told Michael he was going to have to take me to the emergency room if it didn't let up b/c the pain was so bad and since I couldn't relax I couldn't just sleep it off like I would normally do. I think he was pretty worried, b/c he called my mother and told her what was going on and that he really didn't know what to do. He kept heating up a wet towel for me and I switched between that and an ice bag the rest of the night. My parents ended up coming over and by about ten thirty or eleven o'clock the pain had subsided enough that I was able to fall asleep. I guess the emergency room wouldn't really have been able to do anything except give me something strong enough to knock me out and my body never really responds well to that stuff.

Friday morning Michael was up and off to work at 5:15 and I couldn't fall back to sleep after he left so I got up and started my day. I was afraid that my headache was going to continue onto Friday, but it wasn't that bad. I cleaned house all morning and later my mother came over and we ran errands and did stuff around the house. I had to make a dessert for Michael's company crawfish boil so we got everything together for that and made a Better Than Sex cake - it was delicious! Mother left about 3:00 to beat the traffic home and after Michael got home and showered we were out the door again to meet up with his coworker to head over to the crawfish boil. We had a good time!! It was a late night, too.

Saturday Michael and I worked at the house all day both inside and out and both ended up taking long naps that afternoon. My sister and her husband came over that evening and we all went out to dinner together!

Sunday morning we slept late, but made it up just in time to get dressed and make it to church! Afterwards we had a late b'fast out together and drove around for a bit looking at houses - just cruising! We made it back to the house and I got started on getting last minute things ready for my niece's baby shower, which was at two. We had a good turn out and she got a lot of nice things. I think it finally cleared out by six and Michael and I decided to have dinner out as well. It had been a fun and full day and niether of us felt like cooking!

Needless to say, today is Monday. The start of another week...the start of the first week of the Commit to Get Fit program, too!

Wednesday, May 11, 2005

It's gonna be another crazy day!

I've already been running around all over the place and had to make a trip back home!!! I'll get out for our Field Day today and I have stuff to do before I leave...but I did update over at Jeans and have good news to share!

I made it!!!

I just realized that I didn't let you know that I made it into the Commit to Get Fit program! All day Monday I kept waiting for an email to let me know if I had made it into the program or not. Before I left I even mailed the head of the program to ask if the emails had gone out or not. When I went home I still hadn't received an email so I just figured that I didn't make it in. I was pretty down about it, but figured I would just have to do something on my own. Then on Tuesday morning I had an email waiting on me saying CONGRATULATIONS in the subject line! He had mailed them out after I went home for the day on Monday!!! So Yay me!!

We met Tuesday during lunch to go over the basic design of the program and get our notebooks and handouts. Today at 7 (oh, I gotta run...be back to finish later. It's 6:50!!)

OKay, it's 7:52 now...no, it didn't take that long, but afterwards I had to run back to my house to get my cameras. I am the photographer for our field day today at work and I went off and left them at home! Whew...okay, now back to my original post!

I met with the director this morning and went over my nutrition and fitness goals for the program. I have five nutrition goals and two fitness goals. Everyone has the same first three nutrition goals and then each add two that fit their needs.


NUTRITION GOALS
1. Stop eating every night by 8:00 pm (I actually had 7:30 and he moved it back)
2. Eat a nutritious breakfast every morning
3. Drink at least 6 8oz glasses of water every day
4. Eat at least one piece of fruit a day (this should help curb my sweet tooth urges)
5. Eat at least 4 meals a day (this is the drag the calories out over the day - help speed up metabolism)

FITNESS GOALS
1. Cardio - 4 days a week at least 2 hours a week
2. Strength - 2 days a week at least 1 hour a week


All this is really realistic and attainable goals! We meet every Monday to weigh in and turn in our goal sheets - at that time we'll get another one for the next week and if we find we need to make changes to these goals we can. If it's too easy or too much they can be modified. We will also get daily motivational and informative emails sent to us to help us along the way. And we have to sign a committment contract and have a sponsor who will also have to sign the contract. My neighbor said she was going to be my sponsor b/c she wants to walk/jog in the evenings, but I have decided that I am not going to limit myself to one sponsor alone. She can be one, but I think the more the better. So, do you want to sponsor me?? All you have to do is hold me accountable for reaching my weekly goals. I'll just take each day at a time and make sure I meet my nutritional goals for that day so that at the end of the week I'll have met my weekly goals. As for fitness, I don't have daily goals so I'll have to take those one week at a time! But I'll get it done...I know I can!

I have to go back again at 8:55 to get out my stats measured...weight, BMI, skin folds, flexibility tests, strength tests...the works! It isn't supposed to start until 9:00, but since I am on the committee for our field day today, I have to leave around 9:45...so to ensure that I get everything done he bumped me five minutes to make sure that I was the first one to get in there and get going! How's that for support??

So...wish me luck!!!

One semester down!

I took my final on Monday...I think I did pretty well, but I'll let you know once the final grades are in. Tuesday was dramatic,today we had our staff lunch, tomorrow is our division field day (play day out of the office for team building), and Friday (my day off) is the crawfish boil for Michael's company! It's a busy week...


Well, my hectic day continues and I must get back to it!

Tuesday, May 03, 2005

Chinook is too cute!

He has a bed just for him, but look where he prefers to sleep. In my closet, under my clothes!



Yay! The hectic time has passed...

and it was hectic right up to the wire!!! But close is done for me as well as the three meetings I had scheduled on top of one another plus another I missed b/c I am having Outlook issues! Whew...going to relax tonight!

So...my little camera fund (sidebar) has been up for a while and I figure it's time to address it. Sure, it's shameless, but I have seen "donate" buttons on many other blogs for no other purpose than to actually ask for $$$. I figured if I am going to put it up, at least give a reason. Before I was married and had a mortgage if I wanted to drop $800 plus on a camera I would. I only had myself to answer to...now, though I feel I pretty much need to justify it and if I really want it then I have to save up the money for it. Don't just grab it out of the checking account and lay it on the counter! So, like a good girl I am actually saving money to buy this wonderful camera that I have had my eye on since it came out...and I already have the lenses to fit it! How meant for one another are we!?!?! So...I followed other bloggers who have put donate buttons on their blogs and put up one myself! I know...shameless!

Monday, May 02, 2005

Sorry, I haven't updated recently...

but there is some news over at These Old Jeans if you're interested!

Things are getting so busy for this month! I have a baby shower at my house, a work field day, a crawfish boil through Michael's work, finals (next Monday) and then next month we're going on vacation...but right now I am in the middle of close here at work, so I'll have to make this short today!

Our garden is doing so well...I have picked the first vegetables from it: radishes, green onions, bell peppers, and cucumbers! I had pictures, but they aren't all uploaded so I'll post the links when I get them all uplooaded! We're also adding more to our flower gardens. We have two rose bushes now ~ one white and one red! I haven't taken pictures of those yet, but I will.

School is just about over. I had my last test last night and depending on how well I did on that one I may or may not take my final next Monday. I had A's and B's on everything and then didn't do well at all on my Statement of Cash Flows test...so, I'll see what my average is after this grade is posted and if I need the final grade to help my average I'll take it. Since she drops the lowest test grades we don't have to take the final if we're happy w/ our average...we just get a zero for not taking it and then that grade is dropped. She is supposed to get the grades posted quickly so we'll know what we need to do! I feel really confident about last night's test, so hopefully that will reflect upon my grade.

Well, I really have to get finished w/ close. I did most of it yesterday so it shouldn't take me too long to finish it up today!

It's time to really do something!

This morning in my inbox I had the following email from the fitness center here at work, so I decided this was the plan for me! I wrote my 100 words as to why I should be selected for this group and sent it in right away!

My 100 words:
"I have battled with weight all my life and for the most part was healthy even though I wasn't small. Now, I am really losing that battle and am afraid that my health is going to suffer because of it. I have been active my entire life up until about two years ago and since that time I can tell a difference in my overall well-being: weight-wise, health-wise, and emotionally. I want to have children soon and am afraid that if I don't do something now not only will my health suffer, but I will also have problems during pregnancy."

The Email:


COMMIT TO GET FIT!
“A 12-Week Transformation Program”


Do you want to feel better and have more energy? Or perhaps you have wanted to lose some unwanted weight for some time now. Are you finally ready for a change? Are you prepared to commit to making change happen? Then this program might just be for you? The Anadarko Fitness Center is conducting a pilot program entitled "Commit to Get Fit!" and we are looking for 30 employees who are currently ready to commit to themselves (and this program) for the next 12 weeks. Commitment to the program will entail adherence to weekly check-ins (every Monday), completion and turning in of a weekly tracking card of goals and participation in personal goal-setting and pre/post testing. At the end of the program, we will ask for your feedback to help us improve the program for future participants. Most importantly, we ask that you do your best in following the goals you set for yourself so that you can achieve your dreams and unleash your full potential!

The program itself begins on Monday, May 16th. Its purpose is to provide you with a “jump-start” to health and fitness and will hopefully help you to build the necessary momentum to carry forward on your own with a renewed commitment to health and fitness once the program is over. Very specific goals will be set in the areas of nutrition and exercise and support will be provided to help you achieve your goals.

Any employee who wants to make a significant change in how they look and feel and who is at a point that they are ready to make a commitment to themselves and the program is invited to apply. Because we need to find participants who will be dedicated and serious in their resolve, all candidates for this program are asked to tell us in 100 words or less why they would like to participate in the program. All applications to participate in this program must be received via e-mail or inter-office mail by Friday, May 6th.

Those selected to participate will be notified on Monday, May 9th, with a Kick-Off Rally to be held on Tuesday, May 10th. At the Rally we will explain the program in full and hand out program packets to participants. On Thursday, May 12th, we will have a Goal-Setting and Testing Day. This program will be about "Progress, not Perfection". We encourage you to consider this program, either now or the next time we offer it. If a success, we envision offering this opportunity to "Transform Yourself" two or three times per year!

If you have any questions about this program, please contact Rob Palmer, Fitness Center Coordinator, at ext. 61672.

There will be no Health Point incentive for this program.

PROGRAM TIMELINE

May 10
Kick-Off Rally - participants will be given their own 3-ring binder containing handouts and log sheet
"Homework Assignment " - prepare for personalized goal-setting to be finalized on Thursday, May 12th in one-on-one session

May 12,13
Complete goal-setting
Sign exercise/nutrition contract
Conduct testing of any desired parameters (weight, blood pressure, % fat, circumferences, strength, flexibility)
Before photos (optional)

May 16 - August 15
Weekly Monday weigh-in - either with the rest of the group at 11:30 am or in a one-on-one session in the morning
Daily e-mails of motivation and support
Receive a weekly goal tracking sheet and health and fitness article
Brief health and fitness talks offered periodically after Monday weigh-in
Exercise programs offered through our on-going PEP (Personalized Exercise Program) service

August 15-19
Final weigh-in and testing
Celebration and Recognition Party
Program review

Whatever your goals are, this program can be personalized to fit you!!!

In Health,
Fitness Center Staff