Meanwhile, in real life...

My goodness, things have been so busy! I've been on adventure after adventure (bowing, Disneyland, the tow home from Disneyland...) but definitely on track.  As of yesterday, this lady is down 40 pounds! WHAAAAT! That's crazy.  I'm simply going to celebrate it because, truly, I could use a pat on the back today.

  Let's look at some things that weigh 40 pounds and pretend that they share the same mass I lost!


One box of Rape.

         

Two Average Tires (sans rims)



Eight 5lb bags of sugar



Dis Kitty



Calgon, Bowl Me Away!

The first time I went bowling recently I was surprised by the calories I burned and that came as an unintended side effect to the fun I was having. The next time I went bowling, I ended up with some muscle soreness in my legs I wasn't expecting.  I've started to feel like bowling is one of those "Buy 1.5 hours of sun-free entertainment, burn calories and build strength for free!" deals (I'm okay with that!).

So, I did some research and outside of being super-fun, bowling has a ton of lesser known benefits:

• Weight bearing sports like bowling help to keep bones strong and healthy.
• On average, 3 games of bowling has the equivilent steps of walking 1 mile.
• Most major muscle groups are involved in bowling
• On approach, leg muscles are engaged.
• During the pushaway, upper back and arm muscles are used to support the ball.
• Shoulder, upper back, and upper chest muscles are used for the armswing.
• Core muscles keep the upperbody stable and add speed to the backswing.
• When releasing the ball the arm, wrist and upper chest muscles power through and can be used to direct the ball to have a broader curve.
• The heart mucles pump faster to give addtional oxygen to all muscles used
• Bowling is anerobic exercise and very similar to walking with free weights 
• Psychosocially, bowling can improve friendships with friends/family which can reduce stress

Now for that burn! This site has a neat little guage for how many calories you'll approximately burn in your bowling session.  Of course this can vary based on your level of intensity, but it is amazing to see what you're body is doing while your brain is having a blast!

When was the last time you bowled? 
Are you a master of the <100 game (like yours truly)?

Planting Trees and Throwing Gutterballs

This time no news has been good news! I've been busy, active, and fully of healthy choices! Last weekend Mr. Husband, Sandy and I volunteered at SanTree Fest to plant trees! While it was a bit hot for Mr. Husband, we still had a blast and did our part for the environment.  I got a pretty pink ribbon crown which is kind of like getting paid to plant trees, right?

Afterwards, we decided to try our hand at a more indoorsy activity: bowling! I had a ridiculous amount of fun and will be making it something we do at least weekly. It is hard to believe how many calories I'm roasting while sucking so terribly at the sport.  We picked up begginer necessities on Thursday and met some amazing guys while practicing.  What surprises me most is the muscles used. When I woke up on Friday, it felt like I'd been horse riding the day before! My inner thighs were on fire in the best way. 

Now for the photo-dump of non-selfies and full body shots.  A lot of the pictures I have to share are of me bent over or otherwise unaware of the camera.  That alone is a victory because I'm usually hyper-aware of how to avoid being photographed! 

Weighing in on Weighing in

I think my scale speaks Klingon

I recently had a couple weeks where I didn't update my weight because every day I'd weigh in and get a wildly different result.  Of course, the lower numbers were totally welcome but not accurate and so I didn't want to record a loss I hadn't yet earned.

Generally, I like to celebrate my weight loss by choosing one day a week as my designated weigh-in and using the scale result for that day, but I check daily to see what adjustments I may need to make in my diet (less sodium, more water, bigger/smaller calorie deficit, etc).  This fluctuation got me wondering - am I obsessing? Is this an unhealthy practice? Am I going to set myself up for disappointment/failure?

The National Weight Control Registry (which surveys people who have lost 30+ pounds and kept it off for at least one year) reports that 75% of their member base weigh themselves at least weekly with 44% weighing in daily. Further digging revealed that what matters is that you're weighing yourself weekly.  If you're one who is easily discouraged by the natural fluctuations of the scale, keep it to weekly so you're not making it harder for yourself to stay motivated. Weekly is also suggested for anyone who has a history of eating disorders as it can led to relapse into an unhealthy obsession with the scale.

Since my diet and water intake was fairly consistent, I figured I should look at something I never look at and check if I was actually weighing in correctly. The answers were "MOSTLY" and "you need a new scale, homegirl."


Getting an accurate weigh-in

• If using a digital scale, pay attention to temperature fluctuations. Your results can vary based on the temperature in the room! 
• Don't forget to calibrate your scale every once in a while. You can put a 5 pound weigh on it to ensure it is accurately reading.
• Groundhog day it- Same scale, same clothes (or lack thereof), and same time of day every time.
• For the highest accuracy, weigh in right after you use the restroom in the morning, before you eat anything
• Make sure your scale is on a flat, firm surface
• Invest in a good scale, but don't go for broke.  Cheap scales will be more likely to have inaccurate results but you don't have to break the bank.

How often do you weigh-in? Do you have a "scale dance" or ritual? What kind of scale do you have (you know, since I'm in the market for one)?

Nom The Rainbow

I remember a good friend of mine undertaking a challenge to get a "rainbow" of food colors in his diet every day.  I figured it was something that motivated him to eat a variety of vegetables in a fun way and left it at that.  Years later, I got to thinking about it an why it may be important and figured I'd share my findings.

Get your lab coats, we're about to SCIENCE!

 

 

Red Foods are generally colored by Lycopene .

• Lycopene is one unique antioxidant. Studies have shown it can influence a reduced risk of cancer (especially prostate) and protection from heart attacks.  While most phytochemicals (the things that provide color to the food) are diminished by cooking or processing, Lycopene is actually enhanced by cooking it with a little fat!
• Best Lycopene sources: Tomato, Guava, Watermelon, Pink Grapefruit

Orange/Yellow Foods are colored by Cartenoids like Beta-Cryptoxanthin, Beta-Carotene and Alpha-Carotene.

• Beta-Cryptoxanthin, Beta-Carotene, and Alpha-Carotene can be converted to Vitamin A which is essential for vision and immune function and affects skin and bone health. Studies have shown Carotenoid rich diets can greatly reduce risk of blindness and heart attacks.
• Best Cartenoid sources: Sweet Potato, Carrots, Mango, Cantaloupe

Green Foods are colored by Chlorophyll and sport a healthy dose of Lutein and Isothiocyanates.

• Lutein will keep your peepers healthy! It plays well with the Zeaxanthin in foods like corn, red peppers, oranges, grapes and egg yolks to reduce risk of cataracts and age-related macular degeneration.
• Best Lutein sources: Spinach (and other leafy greens), Pistachios, Avocado, Green Peppers
• Isothiocyanates will go on the front lines for you to give the finger to potentially carcinogenic compounds. They help to neutralize carcinogens (making them less poisonous) by inducing the liver to produce those cancer-fighting enzymes.
• Best isothiocyanate sources: Broccoli, Cabbage, Kale, Brussels Sprouts

Blue or Purple Foods are colored by Anthocyanins.

• Anthocyanins are badass little antioxidants. They can help to reduce your risk of cancer, stroke, heart disease and, in the case of blueberries, can improve memory function! Blueberries are shown to have the highest antioxidant activity of any food you could eat. Plus, those things are freaking delicious. 
• Best Anthocyanin sources:  Eggplant, Blueberries, Blackberries, Plums

White Foods are full of the mostly colorless Anthoxanthins.

• Anthoxanthins are antioxidant powerhouses which means they keep free-radical formation in check to keep cells and tissues healthy. They have also been linked to lowered cholesterol and blood pressure as well as reducing the risk for stomach cancer and heart disease.
• Best Flavonoid sources: Cauliflower, Onions, White Potatoes, Jicama

Seeing the benefits to a colorful diet, I can't help but want to make it a focus! If I'm being totally honest, veggies and fruit are THE BUSINESS so I'll accept any excuse I can get to eat more of them.

How colorful is your daily diet?

Taming the Inner She-Jerk

INNER SHE-JERK SMASH!

One of my biggest challenges is the mental part of getting healthier.  I can go for days on a positive swing but the day I have the slightest misstep, I turn into a raging jerk who really loves to stomp all over myself. I hold myself to higher standards than I would an employee and I know my own weaknesses, so I'm pretty damn effective at being mean. 

In an effort to make my weight loss maintainable from a mental health standpoint, I modified an idea I saw on Pinterest.  I've been writing the things I have to be proud of (decisions, accomplishments, etc) on little pieces of paper and dropping them into a vase. When I start going into self-hate mode about my "failures," I can present myself with evidence to the contrary. 

I had initially intended to fill the vase with fun and positive memories from the year since I have a terrible time recalling the little moments.  I'm kinda glad I didn't because I'm really excited about this modification! I think it is a great way to remind myself that one misstep doesn't undo months of progress.

This morning I got to add "Went to the gym by myself when I had an excuse not to go." to my vase.  That's a big one! I burned a lot of calories and got some much needed teyie-time.  I don't want to lose sight of what an accomplishment that is when I am faced with a situation that challenges my goals. 

What do you do to stop the negative inner voice?

Working Out is Totally Working Out

My 30 days are up and I am feeling AMAAAAZING! Now I get to break it down and see what works, what doesn't work, and how I'm going to up my game for the next 30 days. 

Findings:

• Tuesday and Thursday workouts before work totally work.
• Saturday walking has about a 50% success rate.

I know I'm burning a solid amount of calories and getting stronger; I'm not nearly as sore after TRX (even though I'm able to complete more of the exercises!) and I dropped a little over 10 pounds in the last 30 days. I'm sure diet is a large part of that, but I can't discount how much easier it is to eat a reasonable amount of calories when you've just witnessed how hard they are to burn.

My next 30 Day Challenge is going to include some elements from a challenge the YMCA has posed for their employees in the month of April. I'm not an employee and it doesn't count for any kind of reward for me BUT they are some solid tenants to maintaining a healthy body weight.  The scoring is really simple.  Give yourself a point for each time you complete one of the items below in a day and try to earn as many points as possible.

1. Eat a serving of fruit or vegetable
2. Eat a healthy snack during the day instead of junk food
3. Start your day with a healthy breakfast
4. Track your daily caloric intake
5. Prepare a healthy dinner
6. Share a healthy recipe with a co-worker
7. Avoid junk food. Get one point each day you go without eating junk food. 
8. Drink at least 64 ounces of water a day
9. Replace your soda with juice or water
10. Eat a salad

I'm already doing most of this stuff which only reinforced the desire to play along. That being said, I, teyie the amazing, do commit to the following in the next month while earning at least 9 points every day.

Monday- Workout with Mr. Husband
                 6:00 am at the Gym
                 Cardio - at least 30 minutes
                 Strength - at least 20 minutes

Tuesday - Workout with Megan
                 6:00 am at the Gym
                 Cardio - at least 30 minutes

Thursday - Workout with Megan
                 5:45 am at the Gym
                 TRX - 25 minutes
                 Cardio - at least 15 minutes

Friday - Workout with Mr. Husband
                 6am at the Gym
                 Cardio - at least 30 minutes
                 Strength - at least 20 minutes

Saturday - Tentative date to walk with Megan
                  5:45am at various locations

If you did last month's challenge, how did it go? What are you goals for the next 30 days? Are you going to try the YMCA's employee challenge?

Best of luck in completing your "experiments" in working out! I hope you learn a lot and are able to adapt to what really works for you!

Supplement Your Diet with Snake Oil

Things have been simply awesome lately.  I've been doing more than I expected to be able to do at the gym and that has made eating the right foods pretty easy! Losing weight on easy mode feels almost like cheating (in the best way, of course!).

I'll have the bunny with the dressing on the side, please.

I sampled Chia Seeds recently and fell in love! Admittedly, I have an eclectic palette, so tiny little seeds that turn chocolate soy milk into pudding are right up my alley AND (if I'm being truthful) I was predisposed to liking them. Do you remember that weird kid who ate her chia pet like it was a home-grown salad kit? I was that weirdo before it was cool.

I'm not hopping on this for the weight-loss claims, mind you! Chia Seeds are being incorporated into my diet for their nutritional benefits and not for some bogus weight loss theory. So far, they've simply made for a tasty snack and have helped me to reach my macronutrient goals with how densely protein packed they are.

The claims that eating seeds will miraculously cause you to have a reduced appetite and effortlessly lose weight had me thinking about supplements. The most popularly taken supplements generally have value to one's diet but have had their true abilities exaggerated for increased sales.  Sometimes this is completely based on anecdotal claims, sometimes pseudo-science has a hand in it and sometimes this is based on marketing to a broader audience.

For example, B12 deficiencies can cause fatigue, depression and poor memory.  Most healthy omnivores have enough B12 stored to last them years before a deficiency could occur.  Vegans, on the other hand, may need to supplement B12 because they don't get it from the rich sources of dairy, eggs, meat and fish.  Sales increase if you leave out the bit about how unlikely it is for your average person to need a supplement and they increase further if you spin it into a supplement that gives energy, improves mood and improves memory.


I had intended on getting into the nitty-gritty of the most popular supplements, but I think it would be more helpful to simply direct you to this amazing chart. If you're more of a reader than a looker, take a peek at their data document.  The real take-away from my own research  was to make sure I'm taking a supplement for the right reasons before sinking money into what could be a costly long-term investment. I'll continue to take my vitamin B complex every morning, but I'll be doing it because I care about my heart and migraines (and not for any supposed boost in mood!).

What supplements are you taking?

Like Losing Fish In A Barrel

Since my highest, I'm down 27.8 pounds! Thirteen of those were lost the past month(ish)! According to life's notebook, losing 25 pounds is like giving birth to a giant fish. Gross, but it's a really encouraging visual! I'd much rather have that fish NOT on my body, thanks.

I call him "Mini T"

I think the most shocking part is that 27.2 pounds is about 20% of my total weight loss goal. WHAT? I'm almost a quarter done?! Granted, I still have an INSANE amount of calories yet to burn to get the other 80% (366,800 to be exact). I'm pumped to keep this momentum!

Credit where credit is due, My Fitness Pal has made the process of food logging simple and sustainable.  I know that I need to keep a food journal as it holds me accountable and helps me remember what I've done during the day.  Having the system I use be painless is necessary for me to actually keep doing it.  Any resistance is an excuse for me so I'm truly thankful that I was referred to it! While I appreciate the accuracy of measurement that a BodyBugg offers, their food database and interface leaves much to be desired and often discouraged me from logging meals.

My 30 day challenge is still going strong! While I haven't followed it to the exact letter, in most cases I've actually done better/more. I am going to be folding in workouts with Mr. Husband in my next habit challenge starting April 5th!

I realized that I pretty much dump information which is hard to make conversation with; I am genuinely interested in your journey, too! 

Have you started your 30 day challenge? How do you keep track of your nutrition/calories?

What Makes Team Awesome So Very Awesome?

I'm pretty stoked that I can say I haven't been updating because I've been too busy being healthy and active. Megan and I have been hitting the gym like it owes us money! Although sore from the TRX workout yesterday, we were on the elliptical by 6:30 am this morning and pushing ourselves as hard as we could.  Our momentum had me thinking about why Team Awesome works. Is it just that Megan and I are fitness soul mates? Is there something... SCIENCEY at work? There is (There always is; science is the business)!

I read a recent study that looked into how performance was affected by competition and by teaming up towards a common goal.  Participants were advised to workout for just as long as they wanted.  In the next leg of the study participants were given the impression they were to compete with another person. That drove the average time of workout up by 90%! Encouraged, the study then moved to cooperative goals. Participants initially did not perform significantly better than they had while competing but, over time, the average time of workout grew to nearly 200%  that of those who worked out alone. 

When one isn't paired with a virtual partner in a study, working out with a buddy has some serious benefits to kicking rear.

• No-Brainer Exercising
• Working out alone gives you the opportunity to wake up and say, "I don't wanna" and talk yourself out of whatever activity you planned. With a partner, your less likely to cancel because your actions affect someone else.
  
•  Time Flies When You're Having Fun
• Working out can be monotonous and boring for someone who is doing so alone.  The mind can wander into the other things you want to get done leading you to cutting workouts short. Chatting with a pal can make the time go by more quickly and reduce the discomfort you feel from the activity.

•  No Two Snowflakes Are Alike
• A partner may have different experiences or interests that open doors into new experiences with exercise.  As an anecdotal example, I would never have considered TRX were it not for Megan's interest in it and it was one of the best workouts I've ever experienced. 
  
•  Treasure Is Most Enjoyed When Shared
• Sharing the reward after a particularly intense workout or after a milestone in your goals is even more satisfying than enjoying it alone.  Not only are you enjoying the company of  someone you care about - you're both reinforcing the positive habits you're building together!

The Most Wonderful Time To Eat Lunch

In case you were wondering, TRX is amazing and awful and terrible and awesome all at once.  For 25 minutes, all I could think was "KEEP GOING." My body is definitely not in the shape needed to go at my normal break-neck effort without petering out! I started very strong but by the end, I was doing my best just to not barf/pass out/what have you.  I made it to the end of the class, though! I got the DOMS bad, man; I've been so sore for two days straight! Despite the serious abuse, the soreness only makes me want to go harder.  I can't wait to hit the next class I can!

TRUE FACT: Clocks are jerks.

I also had a really big lesson this week in meal timing. There were a few days where I really struggled with my calorie goals because I'd be so hungry. This wasn't "I want to eat because it is an activity I enjoy" hunger, it was my body telling me I needed more nourishment.  I reflected on the days I struggled by reviewing my entries in MyFitnessPal and realized I'd been hungry for a long time before eating on those days.  I also had eaten when I wasn't really hungry but had time to do so.

For the past few days, I tried something different.  Instead of worrying about when I should be eating, I simply ate a small meal or snack when I was actually hungry. I also made sure that I was eating protein and fiber in each sitting (which can be tricky if you don't eat red or white meat!). The results are like a light switch! Suddenly, my calorie goals made sense and were easily achievable. I felt kind of silly because it is such a simple solution but I'm very glad for the epiphane.  Especially since I'm totally a jerk when I'm hungry (sorry, Mr. Husband!).

I did some Google-Fu and found that there really isn't a sciencey reason to eat small meals.  There are pros and cons for it that are all based on individual preference.  Eating small meals throughout the day doesn't speed metabolism, encourage weight loss in any way, or reduce insulin spikes.  For people who struggle with portion control it can actually encourage over-eating. For people who are not mindful of micronutrients, it can lead to poor decisions. 

Truly, the advice all boils down to what works for you.  Eat when you're hungry.  If you're not sure if you're hungry, drink a little water then wait 20 minutes.  Eat something packed with protein or fiber to increase the satiety you feel from your meal.  If you end up eating 6 meals that add up to your daily calorie goal, so be it!  If three scheduled meals works best for you, excellent! Just listen to that awesome bod of yours!

Aerobic or Anaerobic? That is the question.

I slept like a baby last night. In fact, despite my deep-seeded hatred for Daylight Savings Time, I managed to pass out before 10:00 pm.  Admittedly, stress was a small factor but the much larger culprit here was our topic of discussion today: CARDIOVASCULAR EXERCISE!

Let's get our lab coats on, kiddies! I'm about to spell out the difference between Aerobic and Anaerobic Cardiovascular exercise! 

Thanks to For Dummies!

The easiest distinction between Anaerobic and Aerobic Exercise is intensity which can be gauged with air! Aerobic workouts use oxygen to create energy.  Anaerobic workouts use the absence of oxygen to create energy.  If you can hold a short conversation without getting out of breath while you exercise, you're likely working aerobically.  Weight-lifting (intense) and sprinting are good examples of anaerobic exercises because, unless you're some kind of wizard, you should be out of breath performing these. 

Interval training actually uses both by employing high-intensity intervals and lower-intensity "rest intervals" in the same workout. At first, it can be hard to have such an inexact indicator as your own breath.  It may help to know that your Maximum Heart Rate is used to be more exact. Aerobic workouts generally fall at between 50-80% of your MHR. Anaerobic workouts are generally between 80-90% of your MHR. To calculate your MHR, there are a wealth of resources online! Try HERE  HERE or HERE.

Both forms are extremely beneficial to your health and will make your body feel better. The most benefit to your heart, lungs, and bones is from aerobic exercise as it maximizes the amount of oxygen in your blood and allows for more efficient removal of waste products like carbon dioxide and lactic acid.  There is perhaps nothing more beneficial to your health as it has such widespread positive impacts to vital body functions.

Anaerobic exercise beefs up your endurance for aerobic exercise, increases muscle tone and gives you the chance to get that "runner's high" from the release of endorphins.

Endorphins ("endogenous morphine") are endogenous opioid peptides that function as neurotransmitters.^[1] They are produced by the pituitary gland and the hypothalamus in vertebrates during exercise,^[2] excitement, pain, consumption of spicy food, love and orgasm,^[3][4] and they resemble the opiates in their abilities to produce analgesia and a feeling of well-being.

THERE IS A LEGAL, FREE OPIATE-SUBSTITUTE, PEOPLE! That said, I don't recommend going at exercise like a heroin addict on a binge. 


I'm feeling super-motivated! Megan mentioned a TRX  class tonight and/or tomorrow morning that could fix that "not feeling like I was in a car accident yesterday" feeling. From the videos online, it looks like I'm in for an anaerobic endorphin treat!

Honesty is a Frustrating Policy

I simultaneously love and hate myself for promising honesty in this blog! I want to tell you "Dude, guys, I didn't make any mistakes" but that'd be a big fat lie and no one likes that.  Besides, I don't want to set unrealistic expectations for how a weight-loss journey works.  The reality is, no journey is perfect. You just pick yourself back up and learn from it.

We're still dealing with the looming threat of financial difficulty and the power was out for the morning.  I couldn't make coffee, lunch, or breakfast and we were both in a poopy mood.  So, I let the stress get to me and we had pizza for dinner and a Starbucks breakfast.  

Normally, if I am about to overeat I am very careful to avoid remembering exactly what I ate.  I don't have to feel guilty if I don't pay attention, right?  This time, I logged it in MyFitnessPal. I didn't end with a calorie deficit but I held myself accountable to what I ate and found that it didn't ruin the progress I've made this week. That is so encouraging!! My off-day didn't ruin everything I worked for this week at all.  Of course, it did reduce the progress I've made but I can accept slowing down as long as I'm moving forward!

This morning I played some Dance Central with Mr. Husband.  Not surprisingly, it was a freaking blast and I burned some good calories. The newest game, Dance Central 3, has a two player mode where you can actually dance together which is AWESOME.  Though, I don't recommend it for smaller apartments as we ended up bumping into eachother and losing points for being offsides.

Ya Can't Keep A Good Dog Down

Tuesday, poor Megan was struck down by the migraine gods and couldn't go gymming with me. I had an out on the first day of my 30-Day Habit Building Thingy.

While the part of me that woke up at 4:45am and resented existance wanted to crawl back into bed, the part of me that worries about some unknown accountability fairy coming to my blog and being very disappointed was much more annoying.  I bothered Mr. Husband until he was perpendicular and forced him to go for a brisk walk with me.

On Tuesday, I also downloaded and started using the MyFitnessPal app. Where has that thing been all my life? UPC scanning instead of entering in nutrition facts? SHUT. UP. I've been begging for that function in the BodyBugg app for ever!  It is so easy... I really have no excuse not to keep a food/exercise log. I haven't experienced the social side of it as I'm currently friendless HINT HINT so I can't speak to its merits or pitfalls. 



Yesterday our family received troubling news that there may be changes on the horizon that will impact our finances tremendously.  My wallowy butthurt heart wanted to eat ice cream and hang out on the couch all day. Instead, I went to the gym with Megan (those migraine gods started bothering someone else, I'm sure) for a super-awesome cardio session, signed up for overtime at work and made my favorite healthy breakfast! 



This site calculates your exact calories



I think my scale saw that I was in need of positive reinforcement and let me know that I'm down 6.8 pounds since I jumped back on the bandwagon! That means I'm down 22.6lbs from my heaviest! I celebrated my willpower and weight-loss victories with a Subway Veggie Delight sammich. 

Sandwiches are already the food of royalty - For Subway to make them so low-calorie and delicious has to make them the food of skinny royalty.

In Just 30 Days, I Can Make You A Plan

I was recently reflecting with Mr. Husband about how we used to get up and get ready for the gym first thing without complaint. Our bodies were so used to the motions that our brains didn't have a chance to whine about it (which my brain is exceedingly effective at). I cannot wait to get back to that place! Of course, I booted up the Google-Machine for some tips on sustainable habit building. There is a lot of advice out there around habit building for exercise and everyone subscribes to a different theory. Nearly all agree, however, that a habit's success starts with the following parameters.

1) Start Small and Realistic

If you currently do a lot of sitting around on your butt watching TV, it isn't realistic to set a goal to work out for an hour every day. You'll exhaust yourself and your willpower before you have a chance to routinely do it! Joel Gascoigne provided a breakdown of how he built his habit. He started small (working out 2-3 a week) until it became habit. After the habit was formed he built upon it slowly. The key was starting with something he knew he could 100% commit to executing long-term.

2) Make the Time

If you can, try to plan your new habit so that it is something you do at the same time on the same days. Make a plan for working out on X days of the week at X hour. Every week, strive to do that exactly. You're more likely to be successful if you don't have to "fit in" your workouts into your already busy day.

3) Do Stuff You Like

I'd venture a guess that most humans who don't have the habit already built-in for fitness aren't going to adore exercising, but there are exercises you'll enjoy more than others. Try out what your gym/neighborhood has to offer! If you're not enjoying what you're doing you're less likely to do it. Don't be afraid to try new things until you find the exercise routine that best suits you.

4) Try It Before You Buy It

Treat it as a 30 day experiment! An experiment is used to gather knowledge and so is your first 30 days of exercising. You're learning your body, how you feel, what works, and what you can do to improve your strategy. Don't beat yourself up if you miss a day; just get right back on schedule as soon as you falter. Learn something from your missteps and move forward until the end of the experiment!

So, I'm making my 30 day plan starting tomorrow. Here's what I'm committing to! It is easy to start with, something I love, and at a time I know I can make work. From 3/5/13 to 4/4/13 I will:

Tuesday - Workout with Megan
                 6am at the Gym
                 Elliptical at least 30 minutes

Thursday - Workout with Megan
                 6am at the Gym
                 Elliptical at least 30 minutes

Saturday - Walking with Megan
                 5:45am at Lake Morena for 1 hour

Making a Joyful Noise

I made it to the gym with the lovely Megan today! It has been FAR too long since I went and I know I haven't done much of that leaving the house thing everyone raves so much about.  That being said, I was terrified that I would embarrass myself. I didn't, of course, because no one in the gym really cares what you're up to so long as you're not trying to draw attention to yourself or acting like a weirdo.

I feel GREAT with all the extra capital letters and bold font I can muster.  Even after a trip to the dentist afterwards I feel amazing! Why didn't the gym and I reunite sooner?! My body worked harder and performed better than I could have anticipated and I went for a full 30+ minutes of cardio. Last time I rebooted my healthy endeavors I didn't make it 10 minutes before considering a barf-bag! Good job, body; You're the best! 

Megan and I are going to be regularly gymming together a few times a week!  I missed having that fiery little pepper to hold me accountable. Though, knowing me, I'll probably be singing a different tune at 5:45am on Saturday.

A short update but I'm going to be toying around with the appearance of the site for a while and I don't want to spend all day at the computer!

Welcome back, me!

Well, friends I have clearly not been updating this at all. If you didn't guess that the reason was "because you haven't been eating well or exercising" you're very optimistic and I thank you. You're also wrong. I managed to regain the progress I made here.

In my defense, I have been working on myself in a different way. Since I am so brutally honest on this thing, I'll continue my trend and share just a little more than I am comfortable with.

In December 2011, I finally went to the doctor to deal with my depression. After several attempts, I found the right anti-depressant and have been working with a psychologist to help break some of the habits I've built (like that pesky hating-yourself-super-duper-hard habit). I am in such a better mindset!

While I still have a lot of work ahead of me, I have the most important and valuable thing I could ask for: hope.

2012, you were a year dedicated to my mental health.
2013, you'll be a year dedicated to my overall health.