Fitness/Exercise

Off and Running

April 28, 2013 by Mary Pat Baldauf Leave a Comment

Yesterday, I experienced something wonderful: being part of a team.

For the past few weeks, I’ve been “training” for a 5k. I tried late last year, but took a break because the running was bothering my back. A month ago, I signed up for a 5K and got back on the wagon. I’ve been doing intervals on the treadmill, and it has been going ok. But I’ve still been worried about actually running on roads vs. treadmill intervals.

Earlier this week, my trainer, Danny, invited me to a group run. Warren, a runner and fellow morning workout devotee, was going to introduce folks to Galloway running. Danny explained that this style of running is a great way to run injury-free and thought I should come check it out. After making sure he thought I could do it, I agreed to go.

Between Wednesday and Saturday morning, I rethought the decision 100 times and came up with at least that many reasons not to go. I hadn’t yet received the Gymboss that Danny suggested we all order…I didn’t know what to wear…I wasn’t sure how my shoes would do “on road”…I didn’t have good socks…I wasn’t fit enough…I weighed too much. You name it, I came up with it. I woke Saturday morning to rain, and while most runners I know will run through anything short of a monsoon, I hoped maybe the run would be canceled. No such luck. I reluctantly met the group at 8:30 a.m.

The apprehension didn’t stop once I arrived. The group consisted of experienced runners, no beginners like me. I totally had my doubts, but once I was there, I figured there was no graceful way to just leave. After a Galloway 101 lesson and a short prayer from Danny, we kicked off the run. We ran two minutes, walked one; run-walk intervals are a hallmark of Galloway running. Throughout the run, I was usually in the back, but I wasn’t alone. Both Warren and Danny accompanied me, and thankfully, encouraged me the entire time.

Around the last mile, I felt a little pain in my right hip, so I slowed down a little more. Later, I felt a small, but scary pop, so I walked the rest of the way back. I was really glad to have Danny there, and as we walked back, we talked about my hip. We decided that it was likely a flare up of the hip bursitis I had a few years ago. Danny advised me to take 800 mgs. of ibuprofen and while not to immediately rest, ice my hip when I did.

Even though I had to walk the last bit, Danny and Warren said that I could definitely count the run as my first 5k run. Considering where I was two and a half years ago, that is a pretty big damn deal. I remember my first weeks at the gym, when at 232 lbs., even the easiest thing was difficult. Three minutes on the elliptical, at the easiest setting at that, was all I could do. Even then, I was left breathless and exhausted. I am definitely now doing the thing I never thought I could.

Before we all went our separate ways, Warren took me aside and told me how impressed he was at what I was doing. He has been there since the beginning, probably my first week of training, and knew me when I was some 80 lbs. heavier. His words were very sincere, and they bolstered my spirits. And as I got in the car, Danny tossed me a cap from the half-marathon a couple of weekends ago.

As the fat girl who was always picked last for kickball, yesterday was probably my first positive experience of being part of a non-work, activity related team. And unlike grade school gym, it was fabulous! The sharing, the support, the fun – everything about it was great. Oh, except the bum hip, but even then I had a lot of support. I definitely enjoyed it more than running solo on the treadmill, which I thought I preferred, and I hope to do it again soon, hip allowing.

Speaking of the hip, Danny has checked in on me twice, and it looks like after a day of rest today, I can get back to the gym on Monday. He says that we can do cardio and upper body Monday, and that by Wednesday’s training, he expects that I will be “right as rain.” My fingers are crossed!

As for the May 11 “Get Into the Pink” 5k, I’m going to play it by ear. At the very least, I should be able to walk it. And if not, I’ll volunteer. I’ve learned that the most important thing is to train wisely and focus on my well-being and progress instead of the somewhat artificial deadline of any particular event. If Get Into the Pink doesn’t pan out, I’ll continue to train toward another 5k; there are plenty from which to choose!

Filed Under: Changes and Milestones, Fitness/Exercise, Healthy Lifestyle Tagged With: 5K, Galloway, Get Into the Pink, team

I Met the Trainer’s 5K Challenge!

April 1, 2013 by Mary Pat Baldauf Leave a Comment

This is no April Fools’ Day joke; I met the DWC April AMT Challenge today!

Toward the end of March, I was really excited to hear Danny mention that April’s challenge would be a 5K challenge, thinking this might be one challenge I could actually do! I even tried (and completed) the 5k program on the AMTa few times in March, with times ranging between 33 and 35 minutes. Imagine my disappointment when I saw that the Challenge was a 5K on rolling hills; I’d done all mine on a flat “course.”

Today started the first day of the “5K the Trainers Way” Challenge, and when I arrived for training, Danny said that he wanted me to do the challenge. I quickly told him that I didn’t think I could do it, but he told me that he thought I could and that it was the first part of my training. So I climbed up and did my thing.

The Challenge was indeed quite a challenge. When I’d done the regular 5k program, the settings were Stride 2, Resistance 1, and that took me 33-35 minutes. The Challenge program was Stride 2, Resistance 10-17, with a 30 minute time limit. Throughout the program, I kept watching the time elapsed and mileage trackers, but I was working too hard to do math, too. I gave it all I had, and as I hit 3.1 miles around 28 minutes and some odd seconds, I thought that 5k was 3.2 miles, giving me another .10 of a mile to do in a short period of time. I busted it that last minute, and when Traci went to give me a high five as I finished, I couldn’t high five, check my time or anything. I went straight to the restroom because I thought I was going to throw up! I didn’t, and the nausea passed, but I did rest about 10-15 minutes before I did the rest of my training.

I really felt kind of stupid. I was nauseous, my face was bright red and I was whipped! Traci explained that was not bad; it just meant that I had worked toward the very upper end of my fitness level. She said that she was that way after most of her workouts with her husband. Danny asked me if I wanted some Gatorade, but there was no way I was going to drink something with calories after THAT workout.

As I was returning to “normal,” this sweet young man told me that he had a hard time doing a strenuous workout that early and asked if it was the Challenge I’d done. When I told him yes, he asked if I made the board. And it wasn’t until I asked Danny that I found out that I had! I squealed what little squeal I could make and did a little happy dance (with my arms because I was still resting). Once I recovered fully, I told Danny that I would continue the morning’s strength training only if he promised not to put me back on a machine. Thankfully, the rest of the morning was an upper body focus.

Today was a huge milestone for me; I don’t think I’ve EVER done such a vigorous workout in my entire life. I don’t expect to stay on the board for long, but I’m on it now – and have a picture to prove it. Traci said something about me trying that once a week for the month of April, but I pretended I didn’t hear her. I know that my Type-A personality will get the best of me, though, and that I will try it again. I expect that she realizes that, too, after all of those weeks working with me.

On an unrelated note, I weighed in today nine-and-a-half pounds less than I did on March 1. And I weigh less than I have all year; the last I weighed it at this weight was December. I still have a bit more to lose to get back to where I want to be, but I’m finally back on track. My goal for April is an eight pound loss, which will put me even closer to where I want to be.

Filed Under: Changes and Milestones, Comeback, Fitness/Exercise Tagged With: 5K, AMT, Trainers Challenge

March 2013 Non-Scale Victories

April 1, 2013 by Mary Pat Baldauf Leave a Comment

Resisted lots of little things today, not only because they add up, but they also lead to bigger things, aka well I’ve already had that, I may as well have this…
Pushed through a lot of excuses to get in a 30-minute AMT workout
Resisted buying Girl Scout cookies
Monday morning workout, check!
After a weekend workout, the feeling you get when you walk by people waiting at the Original Pancake House
Substituted agave nectar for honey in my overnight oats; trying to loosen the grip that honey has on me!
Put pepper on my mixed veggies instead of salt
Had decided to take the day off from cardio, but 45 minutes before the gym closed, was struck my an urge to exercise! Got 30 minutes of rolling hills on the AMT.
Took Moon Pie for a walk this a.m. instead of just letting her out back. The neighbors slept a little longer; I got some great exercise with a friend.As I was walking down the hall (to get a few extra steps), someone said, “Energy to burn!” And he was totally right.
Contacted Publix for nutrition info on one of their prepared foods (Four Berry Yogurt Parfait). Was a little surprised, but it was good to know.
Recreated a cleaner, healthier version of Publix Yogurt Parfait at home.
Moved my alarm clock across the room to prevent “snooze-induced” overslept workouts.
SO sore this a.m. and wanted to do a light cardio session, but pushed to do “rolling hills” on the AMT.
10,000+ steps for the first time in a while
Worked out/did cardio every day last week; six times at the gym, once at home
For the first time I can remember, my first urine was almost clear. Trying to do better drinking water consistently throughout the day, evening.
Tried several new recipes this weekend, including one with onions and Ancho peppers.
Used my grandmother’s old Dutch oven in the oven for the first time.
Was sad that it took me 34 minutes to do the 5k on the AMT until I realized that this former “fat girl” was hitting just over a 10 minute mile.
Worked out (training and/or cardio) every day this week.
Sister said she could see that I was losing weight again. (All compliments from Sister are big NSVs as they are very genuine; I don’t get them every day!)
I ran out of chia seeds. Three years ago, I would’ve never imagined buying chia seeds, much less using an entire container and needing to buy more.
Not only back in my 12p gray pants, but tucked a shirt in them, first time in a few months.
Adding a little running to my treadmill walks and not having the lower back discomfort I was having in December.
Working out more, harder and rebounding quicker.
Took a minute off of my AMT 5k time.
Worked out every day this week, third week in a row.
Am back to being enough of a morning regular at the gym that when I went in later on my day off, Danny texted me to be sure everything was ok.
Ran 5.2 mph today on the treadmill. Not long, but progress nonetheless.
Resisted Easter candy to provide room and calories for the annual piece of Dewey’s Pink Lemonade cake.
In a related NSV, went animal free all day, including Easter dinner, to allow for the annual piece of Dewey’s Pink Lemonade cake. Had fruit salad, which I brought, green beans and butter beans; passed over the ham, bread and potato salad.

Filed Under: Changes and Milestones, Fitness/Exercise, Healthy Eating/Nutrition, Healthy Lifestyle Tagged With: Changes; non-scale victories, NSV

February 2013 Non-Scale Victories

March 1, 2013 by Mary Pat Baldauf Leave a Comment

Survived one of my toughest training sessions and later felt FABULOUS
Friends invited us out to dinner at a restaurant with very few clean choices, so I looked the menu online beforehand and came up with a plan. I asked them to make something that wasn’t on the menu, and they happily obliged and it was wonderful!
Made breakfasts for the week today.
46 minutes on the AMT for 501 calories
Had to get on the “easy elliptical,” but increased my intensity to make it more challenging
Asked to buy muffins for a work breakfast. Instead of buying six, bought four and also brought bananas.
Someone offered me a free Village Idiot pizza, and I turned them down. And in turn, they ended up not getting one.
There’s a certain top I bought in December that, until today, required a “shapewear” undergarment, but as of today, I can wear it with a regular bra.
Did a 5K today!
Moved to intervals on the AMT
Pushed myself to go 45 minutes the AMT doing intervals, not the standard 2/1 levels
Hello collarbones, good to see you again
Fought rain, a cuddly cat and a late night to do cardio and pushed myself beyond what I thought I could do. And afterwards, my “neighbor” looked over at my stats and said, “Wow! You really worked it today.”
Experimenting with some flavored olive oils
Did a rolling hills workout on the AMT that I didn’t think I was going to be able to do, especially after a week off
Walked through the candy section at Mast General Store twice this week and didn’t buy anything
Turning my iPhone off earlier at night in an attempt to get better and earlier sleep
Seem to have lost my taste for bacon and cheeseburgers, by and large
Resisted a really good latte drink for a regular drip coffee
Resisted buying Girl Scout cookies
Sometimes just getting up and going in is a non-scale victory, especially when you’re sick.
Resisted buying Girl Scout cookies
Was really sick the past week, but didn’t have any Coca Cola
Resisted buying Girl Scout cookies
This
Made it back to the gym the first early morning since illness-related
Could no longer resist Girl Scout cookies, so bought my faves and shared them with the office. Still probably had too many, but not as many as I would’ve had!
Took my own soy creamer to the coffee shop

Filed Under: Changes and Milestones, Fitness/Exercise, Healthy Eating/Nutrition, Healthy Lifestyle Tagged With: Changes; non-scale victories, NSVs

Comeback Update: The Scale is NOT Moving

February 14, 2013 by Mary Pat Baldauf Leave a Comment

I know, I know. It’s not all about the scale. And I am noticing some great changes, including looser clothes, but I would like to see the scales start to move down again.

As you see from my february 4_10, it wasn’t a bad week. I got that vegan day in on Monday. My exercise is coming in strong. On the flip side, I had a few days toward the high side sodium-wise. I also treated myself a time or two too many.

Goals for the coming week?

Reduce daily calories by 200.
Increase M/W/F cardio from 30 to 45 minutes.
Add 45 minutes of cardio on the weekend, either all at once or between the two days.
Watch the sodium.

Filed Under: Comeback, Fitness/Exercise, Healthy Eating/Nutrition Tagged With: comeback, scale not moving

Race for the Place 5K: Before and After

February 13, 2013 by Mary Pat Baldauf Leave a Comment

The Day Before: February 8

It’s funny the things that happen in your head.

Nearly 20 years ago, my neighbor and I started an early morning walking routine. Every morning before dawn, we would walk our Melrose Heights neighborhood for 30-45 minutes. My excess weight, combined with the asphalt surface, wreaked havoc on my shoes. A friend suggested that running shoes may be “street sturdier” than walking shoes, and recommended that I visit Strictly Running. I won’t go into the details, but the salesperson was less than understanding of an overweight woman wanting shoes for walking, and I vowed to never go back.

Fast forward to today. In the last two years, I have lost nearly 100 lbs. and become an active, physically fit person. I even signed up for my first 5k, and although I’ll be walking due to some lower back tenderness, it is a true milestone for me. You’d think I’d be super excited about picking up my packet and getting my t-shirt and bib, right? Wrong!

For the last one and a half days, I’ve been finding every excuse in the book for NOT going, and here at the 11th hour, I still haven’t gone. Am I busy? No more than usual. Do I not have transportation? Nope, my car is gassed up and ready to go. Am I sick? Other than a little cold, I’m practically the picture of health. So what’s my problem? As a former “fat girl,” one who also had a bad experience, albeit years ago, I’m terrified of walking through the door.

Huh?

If you’ve ever been overweight, you understand. If not, let me try to explain.

Despite the fact that I have made huge strides in the last two years, I still see myself as “that fat girl.” I imagine that when I walk in, there will be knowing looks amongst the sales staff and maybe even a snicker or two. I suspect that they’ll wonder “what is she doing in here?” And when I ask for my packet, I’m pretty sure they’ll wonder “how long it will be before she falls out.”

Crazy, huh? How in the world does our mind do that to us?

After the Race: February 13

So, I’ve done a 5K.

Even though my initial goal was to run it, I walked most of it. A week or so into training, I started having lower back issues, likely due to repetitive stress/impact. I continued to bump up my fitness level, but put the running aside for a while.

Before the race, I kinda pooh poohed myself for walking it. In my mind, I saw myself leisurely walking it, similar to when you walk a March of Dimes or other charity walk. Sister thought the same thing, too, as she decided to join me at the last minute.

Walking that race was no leisure walk, for sure. Led by the runners, I was immediately challenged to walk fast. I was constantly looking behind us to be sure we weren’t last. There will hills – not huge ones, but more than the ones I don’t do on the treadmill. And it was cold!

A few blocks from the finish line, Mayor Bob jogged by. He was walking, too, and we’d past him just after the first mile.

When I asked why he was running, he said, “My wife needs to see me running.”

Now I love Mayor Bob, but when I saw him pass us, I said to Sister, “We can’t let Mayor Bob finish ahead of us,” and I started jogging.

About that time, my friend, Jen, and her three-year-old son met us to cheer us in. And we ran across the finish line, just under 48 minutes from the start.

I was happy that 1) we didn’t finish last; and 2) I actually shaved about two minutes over my usual treadmill training walk.

That afternoon, Sister and I took a long nap; we were exhausted. And the next day, we were actually sore. This from someone who has, for the past two and a half years, done strength training twice a week and cardio four to five days a week.

Who knew?

Filed Under: Changes and Milestones, Fitness/Exercise Tagged With: 5K, before and after, Race for the Place

How You Can Be Younger on Your Next Birthday

February 9, 2013 by Mary Pat Baldauf Leave a Comment

When it comes to age, who wouldn’t like to turn back the clock?

I just came across Real Age, a free quick scientific calculation of how young or old your body thinks you really are. I took the online test, and it turns out that my “real age” is 43.6, which is 2.8 years younger than my age.

Between now and my birthday in September, I’m going to incorporate some strategies they recommend and see if I can reduce my real age to 35. These strategies include:

Shedding extra weight. I’m in the healthy range, but my BMI is above ideal. I’m working on this; I’m already down five lbs. from January. I’m hoping for another 15-20 by September to be at my “happy weight.”

Taking a daily aspirin. I sometimes do this, but not on a regular basis. I’m going to add this to my daily regimen starting today.

Eating more veggies. I’ve DRASTICALLY improved in this area, but still don’t always get five servings a day.

Boosting my cardio. This surprised me because I do work out regularly. They recommend up to three and a half hours of cardio a week; on a good week, I get two and a half hours. I could increase my cardio by adding 15 minutes on non-training weekdays and adding 30 minutes on one weekend day.

So, if you’d like to celebrate YOUR next birthday a few years younger, take the Real Age assessment today and incorporate some of the recommendations they provide. The same day, add a reminder to your calendar to take the assessment again on your birthday.

Did you take the Real Age assessment? Were you surprised – positively or negatively – by your real age? Did the assessment motivate you to incorporate any changes to your lifestyle? Have you committed to taking the assessment again on your birthday?

Filed Under: Changes and Milestones, Fitness/Exercise, Healthy Eating/Nutrition, Healthy Lifestyle, Motivation Tagged With: health assessment, real age, younger

Comeback Update: Month One

February 4, 2013 by Mary Pat Baldauf Leave a Comment

I “weighed in” today, and I’m down a little over four lbs. in one month. That seems slow, but is actually the best way to lose.

Here’s my food journal from the past week: jan 28_feb 3. It was a crazy week: a lot of meetings, a stressful deadline and some overall unpleasantness. It made for a rough week. I didn’t take the time to plan as well as usual, and I gave in to some temptations I wouldn’t have otherwise. Needless to say, I didn’t get that vegan day in, either.

On the flip side, I slipped a little, but didn’t lose control totally. Although I overindulged, I did still write everything down. And I did make some good decisions. I also feel like I’m finally back on my game working out.

One neat change is that I started working at Doctors Wellness Center for about six hours a week. They needed some help at the front desk a couple evenings, so I jumped in. It’s neat for a lot of reasons. I’m around others who are doing the same thing as I am doing. I get to see Traci in between appointments. It encourages me to work out a little more. And I’m busy, aka not sitting around and/or nibbling. There have been some challenges in going straight from work, but can be managed with some planning. I’m really enjoying it…

The past month has been a mixed bag, but more good than bad. I’m hoping to be down at least another four lbs. by this time next month, hopefully a little more.

Filed Under: Comeback, Fitness/Exercise, Healthy Eating/Nutrition, Healthy Lifestyle Tagged With: comeback

January 2013 Non-Scale Victories

February 3, 2013 by Mary Pat Baldauf Leave a Comment

Didn’t have cold pizza for breakfast even though it was available
Made mixed veggies after morning cardio, packed some for lunch
By-passed half price Christmas candy at Walgreen’s
At my annual visit, my ob/gyn asked if I’d had weight loss surgery. (It was GREAT to tell him that I’d lost the weight the RIGHT way, changing my eating habits and working out.)
By-passed a quick and easy lunch at Chick-Fil-A, instead opting for my brown bag back at the office
Did cardio after work even though I was desperately tempted not to do so. (Thanks Beth and Rob for your encouragement!)
SERIOUSLY fought craving for cupcakes, even put them back when they found their way into my buggy
For the first Sunday in a while, cooked all day for the week ahead. Made veggie mix, slow cooker chicken, clean cranberry sauce, overnight oats. Prepped for tomorrow’s pizza; planned for tomorrow’s “Meatless Monday.”
Running late, but still took the stairs! Figured an extra minute or two wouldn’t hurt, especially when it involved exercise!
Moved up to the blue band for “gun show” exercises at the gym.
10k steps and 96 oz. of water by 10 a.m.
Chose water over unsweetened tea at lunch
Tried a new green smoothie recipe (and loved it)
Because I was afraid I would be tempted at an event at Cromer’s – with free popcorn – I took a banana and water, then bought unsalted roasted peanuts when I got there. Had a healthy, satisfying snack while paying tribute to our friend.
Called ahead to the hotel in Chicago to request an in-room mini ‘fridge and microwave; found place to order groceries online, now making list.
Moved up to the blue band for the gun show!
Did an hour on the treadmill in preparation for February 9 5K.
Prepared my meals while in Chicago.
Tried a new quinoa recipe, one that included onions and peppers.
Skipped Tedx to enjoy a delicious day of working out, cooking and relaxing.
Danny added dead lifts to my training.
Caught a glimpse of a slightly thinner me in the mirror today; my comeback has begun!
My hip bones are back!
My face looking a little thinner. (It MAY be that my hair is growing longer, but I’ll count it as a NSV anyhow!)
Have not had nor been tempted by sweets in a week.
Had a little ice cream at Mom’s without 1) having more; and 2) buying more when I went to the grocery store after dinner.
First Sunday workout in forever
40 minutes on the AMT, also went up a level
Comfortably wore my size 12p grey pants today, first time in since a month ago when they became a little too snug
My NY shirt is getting a little looser
I slipped a little, but didn’t fall. Overindulged, but didn’t lose control.

Filed Under: Changes and Milestones, Fitness/Exercise, Healthy Eating/Nutrition, Healthy Lifestyle, Motivation Tagged With: Changes; non-scale victories, NSVs

Update: Comeback Week Two

January 22, 2013 by Mary Pat Baldauf Leave a Comment

This week was a mix of good and not-so-good.

This week included three days in Chicago, and I prepared for them well. I ordered groceries ahead of time and planned some quick, healthier meal choices. I did indeed go meatless for three days while in Chicago, which was one of my goals.

Despite eating healthier than I would have eating out, I once again found that I cannot have Kashi Go Lean Crunch and just eat it normally. I got it to add to my Green yogurt, which I did, but I also ate it with soy milk for breakfast and a snack. I love the stuff and now remember why I quit buying it.

On the way home, I had a little setback. I came down with really bad nausea, and instead of just buying some meds at the airport, I tried to counteract it with food: salty snacks, specifically. Also, while in Chicago, I didn’t go to the hotel gym once. I walked stairs and got steps in, but didn’t do cardio.

I don’t have my food journal this week due to some formatting issues, but starting next week, I’m trying MyFitnessPal.com again. Sometimes the calories trip me up, but it also motivates me to exercise more and record my food quantity more accurately. It is also MUCH easier to export and post.

My weight was up a pound, but since it was down four last week, I think that was normal. That and I ate some salty snacks chasing that nausea.

Filed Under: Changes and Milestones, Comeback, Fitness/Exercise, Healthy Eating/Nutrition, Healthy Lifestyle Tagged With: Chicago, groceries, Kashi, nausea