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October 7th, 2014 Day 6 was the best yet. I didn't even workout – it was my day in between strength workouts, but I didn't even make an effort to get in some cardio as I have the other days. Yesterday I had to be in Harwich from 8-3, stop in Dennis to see if the fit coach made it back from a doctor appointment on time, then I had to be in Mashpee (at a restaurant not the club) for dinner with friends at 5:30. There was literally no time to sneak in that extra cardio and what happened to my step count? I had my best day yet. When I took off my watch last night I had 13,686 steps. Whoa. How did I do that?
Since starting the 10,000 Step Wellnes Challenge I have learned two things. For me, logging 10,000 steps a day is not a challenge and raising my awareness of where sugar is hiding in the foods we buy and eat have changed the way my husband and I shop and cook. Sugar wise I've been able to keep added sugar at or below 25g a day. Last night at dinner my friends and I split a wood fired pizza and I even went about that with a different attitude just knowing that wonderful tasting crust is white flour and sugar. Instead of gobbling the thin part of the crust in anticipation of getting to the crispy edge, I just ate the very thin part and left the edges on my plate. Even though I know I should abstain entirely from white food, once in a great while, when eating with friends, I can allow it. My old rule of it's all about what I do everyday, not once in awhile, that makes the greatest difference in my health.
And so, as another day goes by, let day 7 begin, I can't wait to discover the new people and things God is going to lead my 10,000 steps into today, and… I have written.
October 5th, 2014 Day 4 was yesterday and I was a little bit concerned about getting 10,000 steps on a Saturday. Working only 3 hours and knowing I'd want that afternoon nap on a rainy day had me worried. I compensated by staying at work and doing two cardios and 20 min of yoga. Then I grabbed a cup of Dunkin pumpkin and drove home. Um, yeah, as soon as I got in the door the chair beckoned and I settled in for a nap. After waking up my husband wanted to go out to dinner, and then the grocery store. Arriving back home for the evening, this was my result:
Knocked it out of the park on a Saturday! Sugar count was 22g of added sugar for the day.
Today is day 5. Again, being Sunday, I was worried about making my goal because I didn't work at all today. I woke up and had 2 cups of coffee and breakfast, read the paper and watched most of Sunday Morning (favorite way of spending Sunday morning). Then my husband and I went to Koko to work out. I just did my regular 1 cardio, my strength workout (in which I received a perfect score, I might add), and my 20 minutes of yoga. Then we came home and while my husband cooked today's food, I went to get gas and and a few things at the store. Upon arriving home it was that dangerous 1:00 hour – the chair beckoned and I settled in for a nap during the Giant game. About 2 pm I had a cup of coffee and headed outside to clean the garage, decorate, and put away yard furniture for the winter. I came back in, showered, and settled in my chair to write this post.
My total as of now is 10,983. My point of telling you what I did today is not because I think you're interested in how I spend my time, but to illustrate the point that this challenge is pointing out that I don't have to go over and above what I naturally do throughout a typical weekend. Over the past 5 days I learned that I probably get 10,000 steps just doing what I normally do everyday and not pushing for it. In many ways that's comforting because a goal of staying “outta the chair” that I had set for myself a few years ago when I gained 30 lbs by retiring to my easy chair, has been accomplished
How are you doing? Do you find yourself doing 10,000 steps naturally or do you have to work to get it? Either way you learn something about yourself. And if you are not meeting the goal naturally, don't beat yourself up. Just try for an extra thousand a day. Read Michael Wood's article on Checking In On The 10,000 Step Wellness Challenge and remember:
And so, as another day goes by, another 10,000 plus steps are on the books, I'm feeling pretty accomplished, and…I have written.
October 4th, 2014 22g of added sugar…and…
Can't wait to get going today! Off to Harwich to work 9-12, then a few cardio sessions to kick off the afternoon. Are you with me? Can we do it on a Saturday? Will weekend days be different than weekdays? Yeah, me too, I didn't take into account the amount of time I like to spend in my chair on a rainy day. I also forgot to put my watch on as soon as I got up and just sacrificed the 400 plus steps it takes to make breakfast, but I did get the waist to hip ratio measured. Waist 34 /by hips 39 = .87 – not sure exactly what that means. I will have to go read that article cited in Michael's blog about the importance of knowing your waist to hip ratio. (Part of my weekend sitting time!) Anyway, it's recorded here for reference at the end of the month.
And so, as another day goes by, hoping to know myself better each day, and…I have written.
October 3rd, 2014
10,159 steps just before I left work last night! I was really excited to see that 10,000. I did have a cardio workout in the morning and I think that's what put it over the top. Added sugar intake was solid at 39 g. I think I see the culprit. My New Lifestyle Diet food only added up to 22g for the whole day. Had steak and grilled vegetables for lunch with no added sugar there. Then, at night, I had that toasted coconut vanilla Activia Greek Yougurt. The package says 17g of sugar. Wow. 17g in just one food. I think this is where I will start figuring out how to make a change. Koko Fuel recommends plain Greek yogurt with a 1/2 tsp of cinnamon mixed in it. I think I'm going to try that for next week.
Now for the third part of the challenge – doing the waist to hip ratio and writing it down to compare at the end of the month. Going to get that done today. And now it's time to begin today's 10,000 step goal – to Centerville Koko to do some cardio, home to shower and change, then off to work in Harwich from 12-6. That should do it! What's your 10,000 step plan for today?
And so, as another day goes by, I must remember lasting change occurs gently over time, in bits and pieces tweeked and dealt with everyday, and…I have written.
October 2nd, 2014 ….of Michael Wood's 10,000 step challenge….how did that go? With the exception of two hours for a manicure and dinner, for many unexpected reasons, I spent the day – literally from the beginning to the end – at the Mashpee Koko FitClub. Both food and step wise this made day 1 pretty easy. Sugar grams, according to the packaging of my New Lifesyle Diet food was 22g, 17 more for the Activia Greek yogurt I had at night, and however much is in 1/2 tsp (I hardly touched it) of Panera Ceasar dressing that I dabbled my dinner (chicken Ceasar salad) in. So, for day one, added sugar total is 39g plus a few.
Steps were easy, although I didn't get to do the cardio I intended to do, I still did pretty good. My step total was 8,498 steps at the time I took my watch off. Since I walked almost all of those in the Mashpee club, I think the carpet will have to be replaced soon. Lol!
Steps today are starting off good – 496 – and all I've done so far is come downstairs and eat breakfast – NLS Diet cereal – 5 g of sugar. Next will be a workout – back to Mashpee! (I should've just slept there.) Then home, shower, lunch, and at 1:45 off to work in Harwich until 7pm. We will see what the step and sugar count looks like for this type of day.
How did you do yesterday? How will you do today? My game plan is to just live each day as it is not try to adjust anything until I have a few days data to look at and then look for ways to make it better. Good luck – walk on!
And so, as another day goes by, my goal is to be a little better today than I was yesterday in everything I do…and…I have written.
This photo, taken by my photographer friend, Diane McDonough, helps me do this:*
* Photo can be ordered for framing – email me for details if you want one!
October 1st, 2014 Ready? Pedometer set to zero, house cleared of added sugar, it's October 1 – let's go!
Click here to get the details and join me in this challenge to make living a healthier life a habit. It is said that it takes 30 days to establish a habit and make it part of your life. We have 31. Let's make the most of this new fall season and make it count as the one that changes your life. How many steps will you get on the first day? I'll be reporting tomorrow how my first day went. (Hey – even if we don't get 10,000 the first day, it's better than not even trying.)
And so, as another day goes by, I hope my pedometer watch face on my Pebble doesn't crash, and…I have written.
September 28th, 2014 It's fall…time to clean out your closet, revamp your wardrobe for the cooler weather, shop for a few new pieces…uh oh…but what to do with that big black trash bag full of stuff you no longer want? If you're like me you haul the bag to your nearest donation center and are done with it.
This morning I found an awesome new service called ThredUP that I read about in Victoria McGinley's blog. A fast, convenient way to both donate and get paid for your items! Read her blog post and see if you feel like you're reading about yourself. It was totally me. Most everything I get rid of is gently used and in almost new condition. (Things that are old and worn are my favorites and I don't let go of those until they are only trash worthy.) ThredUP could be my answer. How about you? Ready to clean? Let's go!
And so, as another day goes by, only by moving and changing and making room for the new, do we grow, (see? – shopping is justified! Lol) and…I have written.
For every season…
Photo: coming around Scorton Creek on my beach walk last Tuesday – loving fall on the marsh.
September 27th, 2014 If you're like me you are probably coming off of a very busy week and have a ton of things to do around the house, but then there is this incredible weather…. Yup. Things around the house will still be there when the cold rains come. Today I put them aside and brought a chair down to the shore. My afternoon plans consist of watching the tide come in and build a simple tideline in front of my toes.
When I am having a beach day by myself, I have to sit right at the edge of the water. The waves are extra loud there and with each one comes that unduplicatable ocean smell. The sun is bright on the water, a boat crosses the horizon line, and there is nary a breeze. The sky has that blue color that is only possible in September. It's eighty degrees, but we all know eighty degrees in September is noticeably different that eighty degrees in August.
The beach is almost deserted. It's mostly mine. I sit with a drink perched on the arm of my chair cuddled in a koozee from my daughters summer wedding. Erin & Steve tie the knot. 07.09.14 Cape Cod MA. I think how much I loved that day – and the whole wedding week. I miss everyone. I want to do it all over again, but I always think I must miss it so much because it was so perfect.
Slack tide is over and the waves are becoming louder and increasing in strength. They are scooping up the rocks and dragging them off the shoreline. Yes, this is way better than spending the afternoon clearing off my dining room table or attending to the myriad of things neglected in my studio, and yet, I am working. Working as an author and an illustrator. It is times like these where the mind is free to wander and observe. This is where inspiration is born and writer's block evaporates.
And so, as another stupendously gorgeous day goes by, drop what needs to be done and join me outside, doing something that doesn't need to be done, and…I have written.
September 24th, 2014 Today's helpful tool in this sugar-free quest that crossed my screen this morning is a new app that helps you shop. Boy do I need this. Making food judgements in a grocery store is super hard for me – considering I don't spend much time in them. This app looks like something worth trying, though. You can put in the food or just scan it and it will give you an overall quick evaluation as to whether or not you should actually ingest this product.
Here's the link for the How Good app along with an article where you can read about its virtues. Happy shopping!
And so, as another day goes by, the hunt for healthy food and kicking the sugar addiction continues, and…I have written.
September 22nd, 2014 Over the weekend several people have joined the 10,000 step/beat sugar challenge. I'm in the gearing up phase – yesterday that meant finishing all the chocolate hidden in the freezer. Today I am going to read the packaging of everything I eat and tally up the grams (including my New Lifestyle Diet food I take to work) just to see where I stand. I'm going to lunch at Panera today and will eat my diet food the rest of the day. Should be interesting. I'm also going to count in the drinks. Thank goodness all day while working and working out at Koko I just drink water, but my daughter, who is joining the challenge, just pointed out our love for Dunkin pumpkin! Crap. I forgot about that. At work I walk over and get that on my break. Bummer. We are buying the K Cups for home, but the store stuff is loaded with flavored syrup. 🙁 First change: Switch to plain Dunkin with skim milk. Thanks Ashley, for pointing that out. We need each other, people, we're in this together.
Today I would like to add a book that does a wonderful job of explaining why we need to kick the sugar addiction. It's called Fat Chance written by the guy in the video I shared yesterday. I bought it and spent yesterday afternoon reading it while I polished off the last of the chocolate. (Sorry – I just can't waste anything). Dr. Lustig does a great job of explaining the way our bodies work when we eat. I don't know about you, but I do much better when I understand the science behind anything I do, especially diet and exercise. If I can somehow picture what sugar is doing inside of me when I eat it, I will have a better chance of avoiding it.
And so, as another day goes by, tomorrow I will post my grams for today and compare it with the recommended allowance a body can handle per day, I'm taking action, I'm taking the first steps, October 1 is looming, and…I have written.
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