21 days!

Day 21 is here! I did it! I've worked out 21 times now and Dave Thomas is right. Doing something 21 times does create the habit and the desire to keep going. Exercise is definitely a habit for me now. Cool. Dave’s full of good information. Here’s something he told me this week …when you begin exercising, you lose inches first, then fat, then weight! And guess what? I’m starting to feel the results of 21 days of exercise. I got brave yesterday and put on a pair of jeans that haven’t fit comfortably for a few years…and they didn’t cut off my circulation anymore. In fact, they were comfortable. I’m losing inches. Progress! 

Mary Talley, program manager at Seretean Wellness Center, told me something this week that’s worth passing on to everyone who is trying to make exercise a habit. She told me she still struggles with making herself exercise…and she’s been exercising for years…so it’s not just me. She also said that exercise is hard, otherwise, everyone would do it…and the best time to exercise is when you’ll do it!”  Words of wisdom…and so true! Thanks, Mary! I'll think about your advice each day when I’m arguing with myself about exercising … very inspirational!

It's Saturday. My Saturday's are usually lazy. Productive…but still lazy. I get up, make coffee, sit down and grade papers. Not today, though. My "lazy" voice inside my head is still alive and well...but it's not as influential any more. Today it told me to stay in bed because it's raining and I've worked really hard this week so it’s okay to skip a day. However, I looked in the mirror and that snapped me back to reality. I went to the O-Zone this morning and had a great workout. Plus...l watched a Zumba class while I was on the elliptical machine. Wow! I want to Zumba! It's dancing with a sexy attitude! I'm going to start going to Zumba classes. Great music that makes you want to get your groove on. It's like exercise in disguise! I can't wait!

My exercise routine got “tweeked” this week. Not by me…by Dave, Joanna and Eric, all personal trainers at the O-Zone (Joanna is also the fittness coordinator for SWC). They each offered me an opportunity I couldn’t refuse. In addition to my regular exercise routine, now I’m going to train with each of them one day per week. So, now I get three new workouts each week, and each workout is different…and designed around my needs, my abilities…and the trainer’s knowledge and exercise preferences. This is HUGE for me...and a new experiment for them. Win - Win. Sincerely, my heartfelt thanks goes to each of them for helping me work toward my goal of losing 50 pounds. Scratch that…only 45 pounds to go as of today (if I keep drinking my water and continue to leave the ice cream in the freezer:)

I’ve only been exercising for three weeks. Why mess up my routine with new stuff after only three weeks? Here’s what Dave, Joanna and Eric told me...and it makes sense. If you get too comfortable in your routine…you’re not doing yourself or your body any favors. You’ve got to mix it up and trick your body. You’ve got to get outside of your comfort zone! By the way…I was just starting to get comfortable!

So, after two individualized training sessions this week, I’m so glad I’m doing this…and I think I’ll see results faster by stepping outside of my comfort zone. Plus, I’m learning new things to do on the days when I’m working out by myself.  More weapons in my exercise arsenal. Nice!

If you are ready to begin a regular exercise routine, Seretean Wellness Center can help. Call 405-744-WELL (9355). It's one of the smartest and best decisions I've ever made...I'm changing my life and so can you.  Tell them I told you to call!

Beginning of Week Three:

I just completed a total of 15 workouts...I'm closing in on that magic number "21" - the number of times you need to do something to make it a habit! It's getting easier...and more rewarding because I can stay on the  machine longer and lift the weights longer...all without the extreme exhaustion I was feeling about 7 days ago. Cool.

I was talking to Dave Thomas today, and he gave me some more information that really motivates me...and makes me say "no fair" at the same time. For those of you who didn't know, women have more body fat than men, even if a woman and a man eat the exact same things and do the exact same workouts. Women carry more fat. NOT FAIR! In fact, a woman in great shape has about 21-24 percent body fat. Men in great shape have about 14-17 percent. NOT FAIR! The average woman has about 29 percent body fat. NOT FAIR! So, the best way to reduce the fat is...you guessed it...aerobic exercise and lifting weights done in combination. Plus, lifting weights has other benefits. It helps us lose inches faster, helps prevent or reverse osteoporosis, etc.

Food for thought...and no calories!

Week Two

As of today, I've completed 12 workouts. Do I feel different? Yes. Do I look different? No. Has it been hard? Yes. Why? It’s simple. It's hard to make myself go to the gym (O-Zone). Just writing that makes me feel lazy.  Geez. But it’s the truth. I wake up in the mornings now knowing that on top of my full day of work, I have yet another added responsibility. Going to the gym. Double duty. I'm tired after I teach my classes and deal with all of the responsibilities of work, and then I have to go make myself sweat before I come home to mom duty (which I love, but it’s still work). So, going to the gym isn’t sounding fun…yet.

The moment I wake up I start reasoning with myself. It's okay to not go today because I'll walk the dog extra far when I get home. Or, it's okay not to go because I'll just eat less tonight. Or, it's okay not to go because I've been really good so far and one day won't matter - I'll do an extra workout tomorrow. Can you relate to this?

So, how do I get myself to go to the O-Zone? Right now, I’d have to say guilt is the best motivator. Maybe in a few months I’ll see a few results and that will be enough to get me there. But today…it’s guilt. It’s only been two weeks but I’m already to the point that I know I’ll feel bad (mentally) all day if I don’t go to the gym because I’ve promised myself (and my blog readers) that I’m going to change my life…and I can’t change it without developing an exercise habit (21 days). Plus…there’s a voice in my head that will keep nagging me because I didn’t go because I’m too lazy, I’m a quitter…blah, blah, blah…so it’s really a no-win situation if I don’t go.

Here’s the thing…after I work out I feel great. Stress is gone. I’ve accomplished something. I’ve kept my promise to myself. Good stuff (once it’s over and I’m walking to the car☺).

So, immediately after my morning shower I pack my gym bag and put it in the car before I (uh-hum - accidentally) forget it, preventing me from being able to go straight to the O-Zone after work. I put it in the car because I know if I forget it and have to come home to get my gym bag, it’s over. I won’t go. Even when I’m putting it in the car I’m still telling myself I may not need to go today because…well…see the excuses I wrote in the 2nd paragraph.

The next struggle (with myself) is when I’m done with work and getting in the car. My “lazy” self is telling me to go home. But…here’s what I tell my lazy Gina. “Just drive to the Seretean Wellness Center parking lot. See how you feel.” So I do. Then, here’s what my lazy Gina says…”okay…I’ll go in but I’m not doing the full workout.” So…I walk inside. Then, I start seeing all of the nice people who work at SWC and I relax a little, but I’m still telling myself that I don’t have to do a full workout. Then, I get on the elliptical machine and after 5 minutes I start thinking…I’m already here so I might as well see how far I can go. After 10 minutes lazy me says “get off now – you’ve done something – go home” but the “new” me says “no – see how much longer you can go”…and all of the sudden, I’m at 20 minutes and I’m sweating and I still have some energy…so I keep going.

This week I made it 30 minutes on the elliptical machine. 2.5 miles. Wow. The first day I could only do 5 minutes…now I’m at 30 minutes. I’ve accomplished something. And…after I get off the machine I go lift weights for 30 minutes. So, I’m working out for 1 hour. I can do this!  I am doing this! I’m winning the arguments with lazy Gina. Small steps that will lead to big results. And...if I'm doing this...I promise you can, too.

I learned something new this week. I was talking to Eric Conchola, another O-Zone certified personal trainer, and he told me as long as I’m lifting a small amount of weight while doing several reps, I’m toning, not adding bulk to my muscles. Lord knows I don’t need any more bulk. Also, have you ever wondered why your muscles are sore a few days after you do something strenuous? It's called DOMS, or delayed onset muscle soreness, and it's a good thing...it means you made progress! Finally, Eric taught me to get maximum toning and cardiovascular results, I should rest no less than 30 seconds and no more than 1 minute between my weight lifting sets. By the way, that really does keep your heart rate going! Thanks, Eric. I’m always learning something useful from the staff at Seretean Wellness Center.

Final thoughts…it’s easier to get started when you have people in your corner. The staff members at Seretean Wellness Center are my “people” and they really make a huge difference….whether it’s giving me helpful hints or just saying “hello” to me when I walk in the doors. My favorite part is when they say “goodbye” to me… because that means I’m done with my exercise duty for the day☺

Week One Complete...

I’ve completed 7 days of exercise and I survived. Yes, my muscles are sore, but really, no complaints. For me, the hardest part of exercising is finding the time.  But, once I’m actually inside the Seretean Wellness Center, it’s easy. With that said, I will admit, I watch the clock when I begin. I wish I would quit doing that. I start watching the clock the minute I begin.

Dave Thomas is a graduate student and a certified personal trainer at the O-Zone, located inside Seretean Wellness Center. He’s helpful and funny and makes the time go faster because he likes to visit with people as they work out. By the way, the time really does go faster if you’re talking and not watching the clock. Anyway, Dave told me something on my first day that has stuck with me. He said that it takes 21 days to start a new habit…or break an old habit. 21 days. Three weeks. Wow. So, will I feel like this exercise thing is a habit in 14 more days? Hmmm. I hope so.  I want to feel like my day isn’t complete without exercising. I want to feel like I’m ready to exercise the minute I jump (okay – crawl) out of bed. I want to plan my day around my exercise, not the other way around.

So, my exercise plan, designed by Joanna, is pretty easy right now. I start off with the elliptical machine. It helps get you warmed up and helps build stamina and burn calories. The first day I could only go about 5 minutes. Embarrassing. After 6 days, I was staying on it for 20 minutes. My goal is 40 minutes per day on the elliptical. Next, I use the weight machines for about 20 minutes, doing two sets of 8 on multiple machines. Doesn’t sound like much, I know, but when you haven’t lifted weights (other than grocery bags or children) in years, you’ll be sore. But, it’s a good sore because every time you lift your arms or bend your legs you’re reminded that you’ve accomplished your goal of exercising.  I lift weights every other day, and do aerobic exercise every day. I finish my routine by doing sit-ups on a great big exercise ball. It looks fun when others are doing it. I’ve always considered myself to be a graceful person. When I sit on that ball and roll backward to start doing sit-ups…not so much. But, it’s better for your back and makes you use multiple muscles, so it’s necessary. Sit-ups are my least favorite exercise. Enough said.

So, after 7 days of exercise, I am proud of myself.  I did it. I don’t look different but I somehow feel different. I know for sure that I’ve been sleeping better. However, I did something today that just ruined my mood and made me emotionally-drained because I thought about it all day. I weighed myself, and to my surprise, I had gained a pound. What the hell? Not what I expected and definitely not what I needed to see. STUPID SCALES! I have been conscious of my food intake and calories while exercising. I’ve been drinking water. I’ve been going to bed hungry. All of this to gain a pound? I’ve decided I need to talk to a nutritionist, and luckily, SWC has a nutritionist on staff. Her name is Elizabeth and I’ll be visiting with her soon.

So, my final comments on completing my first week of exercise. I’m glad it’s over because it’s always hard to start something new. It's been an emotional week because I admitted to everyone reading this that I'm fat...I've known for a long time...I just wasn't willing to say it:) I wish you could see results in a few days. Gosh, that would be great. I'm an immediate-gratification kind of person. Weight loss is NOT immediate. Maybe that's why so many people fail...they simply give up because it takes too long. Well, no more scales for me...at least for a while. I'm just going to keep doing what I'm doing...going to the Seretean Wellness Center. All I can do it try. There will be good days and bad days. I will handle all of them with exercise and patience...and NO SCALES!

No pressure. Remember…21 days. Three weeks. New habit! Thanks, Dave!

Weight a minute...journey from fat to fit.

I'm writing this blog to chronicle my journey back to health and wellness through exercise, diet...and hopefully, weight loss. I need to lose weight. A bunch of weight. I'm fat. Ouch. I said it. I'm fat and I need to lose weight, and I found the perfect place to help me...and it's not a weight loss clinic or fat-sucking clinic or starve-yourself clinic...it's the Seretean Wellness Center - located on the campus of Oklahoma State University in Stillwater, Oklahoma. This place is going to help me save my life!

A little background about me and why I'm writing this blog, which I already know, will contain personal information I really don't want to share because I'm embarrassed about how I've let myself go. Seriously, how many women willingly post their weight, bust size, butt or waist size? Umm, none that I know of...until now. But, I'm sharing because I know many people are just like me and feel like they can't get their life (or weight) back in balance. I've felt that way for 20 years. However, when I walked into the Seretean Wellness Center, something kind of changed. I had hope. In fact, after meeting with several of the experts at SWC, I had more than hope. I had motivation to change my life because they told me it WAS possible. Wow. That's powerful. So, all of the sudden I find myself here, in front of you, sharing my story in hopes of helping myself...and helping you, my friends who feel like I do. Embarrassed by the way I look. Ashamed I haven't done more to control my weight. Mortified to even think about putting on a bathing suit or tight-fitting outfit. Satisfied to stay at home in a comfortable pair of sweats when I know there's life going on all around me...but I'm too embarrassed by my appearance to join in. It's horrible and it's going to stop. I'm doing something about it...starting today...and so can you.

I let Joanna Fiddler, the fitness director at SWC, take my measurements today. Uggg. She also measured my weight, height, and blood pressure, and you know what, she was SO nice and non-judgmental and comforting and inspirational. Wow, thanks Joanna. You made what could have been a REALLY bad day into an okay, get my butt moving kind of day. 

Okay - about me. I'm an OSU alum. I work on campus teaching public relations in the School of Journalism and Broadcasting. Love my job, love my students, love my co-workers. No complaints. I'm 46, I'm single and I'm raising a 13-year-old son. Life is good...well...until I look in the mirror or try to walk a flight of stairs or have to park a mile away to get to the office.

So, I've been meaning to lose weight for about, oh, 20 years now, but just haven't found the time or motivation or energy to do it. Many of you know what I mean. There's work, kids, pets, friends, relatives, chores, responsibilities, you know...life. Who has time to exercise, especially when it's hard and frustrating and embarrassing and painful.  So, for the past 20 years, I've resigned myself to the fact that I'm just a fat, I'll always be fat, and that's okay. But here's the thing, for me, it's not okay. Now I have diabetes. Serious stuff that I can't ignore. I've tried to control it with diet. No luck, so now I control it with prescription medication. Expensive medication.

So now, being fat is not only humiliating and depressing...it's expensive, too. It just keeps getting worse. It's bad enough to just be fat. Now I'm fat and have less money. Ouch. There's got to be a better way. Weight...there is...the better way is exercise...which leads me back to the Seretean Wellness Center. The people who work at SWC understand that weight loss and exercise can help all of us lead healthier, happier lives.

So, welcome to my blog. Each week I'm going to post my progress, helpful tips I've learned from the staff at SWC, programs that have helped me at SWC, # of pounds dropped (hopefully I'll never have to post a weight gain - but if I gain, I'll be honest and tell you), inches lost, what's working, what's not, what's new, etc. Plus, if you follow the blog and post questions, I'll help you find answers by going straight to the experts at SWC.

Stay tuned. My next post will be about the first week of exercise. If you want to join me, you can join the SWC O-Zone Fittness Center for about $22 a month...less than $1 a day. Spending less than $1 a day to change your life...or improve your life. Isn't it worth it? Aren't you worth it? You ARE worth it...and you'll get so much bang for your buck (couldn't help that pun) - so join me. I'd love to meet you. I'd love to exercise with you. I'd love to hear about you. I'd love for you to meet the wonderful people at SWC. Seriously, I know all Oklahomans and OSU people are friendly and nice...but these SWC people really ROCK!

AND NO, I'm not being paid to write this blog. I'm writing it for me and for others who feel like me. Life doesn't change...we change life. So, I'm going to go through this very personal journey in front of you - to show you that there is hope - there are people who care ...there are people to help...and it all starts with the Seretean Wellness Center at OSU!