Reflections on a year of exercise

Today is my daughter’s 13th birthday, exactly one year from when I measured and weighed in. While this was never about the numbers, I am pleased with the results, just the same. It is also interesting to see what the new measurements do not tell me. There is no way to record where the loss in a circumference measurement occurred. You have to feel it to understand it. That only comes with hard work.

Here is how it breaks down:

1. Neck minus 1/2″ – also an indicator of how much less puffiness I have in my face and under my chin. Might make me look a bit older, although the decision to go to my natural hair color probably accomplishes that more. There is a lot of grey in there now.
2. Chest minus 1″ – almost all back fat, because when I recently purchased new bra’s, cup size is pretty much the same. The whole landscape in this area changes as a woman ages and after having children. I won’t say anymore than that.
3. Upper arm same as before – but the measurement doesn’t tell the story here because fat has been converted to muscle. So I look like I have shape in my arms when I wear a tank top. But, more importantly, I feel strong.
4. Waist minus 3 1/2″ – this is a huge deal, because I’ve gone from the overweight category to the upper limit of healthy range. Really big accomplishment. The only thing I would say is that for the last 6 to 8 months I am holding, so it is time to kick up the exercise and make a diet change, as another kickstart of reduction. I would like to reduce another inch over the next year.
5. Hips minus 3/4″ – but this is a strange one because I’ve gained muscles in the gluts – my clothes really show that off in a good way now. I’m down to a size 27 in my jeans now, normal ones without stretch in them.
6. Thigh same as above – same as my upper arm, not surprising. I can see muscles when I flex my leg that are lean and pronounced, very interesting.
7. My BMI is down 1 point to 24. That is a very good thing. I would like to lose another 4 pounds or so over the next year, I’ve also been quite stable for the past 6 to 8 months.

Today, I am pretty proud of where I sit. But my journey is not over. I’ve got a little further to go until I am safely into the healthy zones I want to live in. Then I need to maintain that position, which will take sustained effort.

The real prize is, I feel great. I’ve had no major injuries. Some small issues that a great new pair of shoes fixed. Learning a few stretching techniques have done wonders. My new clothes fit wonderfully. I’m comfortably in a size medium, (sometimes a small), from my former position in a size large, (sometimes an extra-large).

I started this journey for fear of the health risks my weight and body shape presented. I’ve managed to reposition my body into healthy zones by all indicators. This guarantees nothing, but the journey has been worth it. I committed to something and I am seeing it through. I am honouring myself in a form of self-care, which ends up extending far beyond my work outs. I am nicer to myself, which means I am nicer to other people.

There has been no downside to this journey. I highly recommend the experience, truly life changing.

Every Decision Counts

I’ve just started into week 5 of the “6 weeks to a new body” fitness program. Just when the exercises are starting to become easy, the routine kicks up a notch again. And I’ve added another complexity to the situation, I’m on holidays. So making smart choices around eating is a bit of a challenge. 

I have a notion, or a routine around what I usually like to eat and drink on holidays. That means eating = a lot and drinking = beer. But I’m not going to reach my goals by eating a lot and drinking beer. So I’ve had to make adjustments. (At least for these 6 weeks).

I’ve been reading through my book, (also known as my coach, mentor and friend) and I came across the phrase, “every decision counts”. It was meant in reference to all the little things that keep you moving in the direction you want to go. In that one idea, I take comfort. I may not be doing everything perfectly every day, but I can keep moving towards my goals, one decision at a time.

I used to think that once a bad choice had been made, might as well – “throw the canary another seed”. What was the point of continuing to try and make a change when I had just eaten a huge hamburger? Might as well have another beer and eat all those fries as well. And show me the desert menu, please. Forget a workout, I’m too tired. That was how I lived for the better part of my adult life. 

Lucky for me, I am “all-in” on this 6 week experiment and I have given myself the grace to do this, one decision at a time. I will not be perfect. Rather, “every day in every way, things are getting better”. (Lovely saying my mother-in-law used to tell my husband as a child).

Muscle Memory

So I’m finished week #2 of my 6-weeks to a new body experiment. And I have to say, I’m a little surprised at the results so far. Maybe to look at me it is not so noticeable, but I can feel the differences. Quite frankly, that is all that counts.

What is strange, though, is my muscle memory. It has been 30 years since I have worked this hard. Yet my muscles seem to be building up as if no time has passed. They are stepping into line, just as they should. My willpower gets me going in the morning, but my muscles are carrying the day. Kind of shocking.

I would have thought that my poor old body would protest all lot more than it has. The program so far has been challenging, but nothing crazy. And I already moved into running this week, when I could have been walking still.

But I think next week goes up another notch. I flipped ahead in the book and noticed the strength training portion is amped up. So we shall see how much memory my muscles have then!

I am also surprised that it has taken me so long to dig into a program like this. My husband had an interesting notion about that. He said, “you are always all-in with everything you do. Before you started this program you were all-in against exercise.” Hmmm, might be some truth in that. It has taken me a long time to work up to this.

And no-one could have convinced me that I would even LIKE it. No-one. No matter what kind of factual and convincing argument they came up with, and many people have tried. I had to figure it out for myself.

So I look forward to my one day of exercise rest and then back at it Saturday.

The Stages of Change

“God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”
-Reinhold Niebuhr

Dr. James Prochaska of the University of Rhode Island identified 5 stages of change. Until I read about them in Maureen Hagan’s, “6 Weeks to a New Body”, I didn’t realize there are formal labels associated to some of the struggles I have been going through. As it relates to fitness, I have been stuck in stage one and two for an extremely long time. And feeling quite bad about myself.

Stage one: pre-contemplation, (not ready)
This was were I spent about 20 years, give or take. Here, you have little knowledge of the consequences of your behavior. As my fitness level declined, it happened slowly. So every year it got a bit worse. Then I spent many years being pregnant and recovering, (no small feat). Then I was in a kind of denial. Things were OK with my health in general and I hated exercise.

Stage two: contemplation, (getting ready)
I have been here for about 5 years. I was constantly evaluating the costs and benefits of changing. This produced profound ambivalence that caused me to remain in this stage. This phenomenon is often characterized as chronic contemplation or behavioral procrastination. Seems a little funny to look at this stage from where I am now. I was negotiating action or inaction with myself on both sides of the debate.

Stage three: preparation, (ready)
This is where I am now. I’ve selected a fitness program – “6 Weeks to a New Body”, with Maureen Hagan. The book is very detailed in goal setting, journal writing, exercises, eating plans, schedule planning, etc. I’ve picked a start day – February 21, 2015.

Stage four: action
In stage 3, everything will be sorted so that I’m ready to hit the ground running on my start date. Maureen has laid out excellent advise for each day of the entire 6 weeks. Nothing is really left to chance. Her words of encouragement are sprinkled throughout the pages of the book. I’m even excited to start! Which is more than I can say for any other program I have ever tried.

Stage five: maintenance
For about 5 years it is advised to remain on guard and to continuously monitor progress. Up until this time the chances of slipping back into old patterns are high. This will take me to age 50, which is a great milestone. A fantastic age to be set with a healthy way of living.

Stage six: termination
After 5 years, it is considered that a new habit is formed. There is very little chance of slipping back into old ways. This seems very exciting to me. A new stage of life, with a strong and healthy body at my core.

I have learned so much already, which has made this part of the journey very interesting. I’m not leaving things to chance anymore. I picked “brave” as my word this year. It is all falling into place. While I don’t anticipate this life changing program to be easy, I feel the strength to see it through. (At least from where I sit tonight!)

I’m going to post about this program regularly and maybe even include some before and after pics, (maybe just after). Will see how brave I feel about sharing that much detail!