Changed my mind...

Ok... here's the most recent update:

February 28, 2011 - I only ate dinner today.  But, I did walk the dog.  It was hot out, so he only lasted for ten minutes. 

March 1, 2011 - I ate two solid meals.  Breakfast was yogurt and juice.  Dinner was sweet potato fries, grilled ham and cheese sandwich, chocolate milk, and apple juice.  I walked the dog for 40 minutes today.

Also, I've decided it really makes no sense to start the Insanity workout just yet.  I've going to Atlanta over spring break and won't have the program with me, so I'll just have to start all over when I get back.  Instead, I'm going to walk Bruno each day and do my Zumba video.  I really like Zumba... =)

And for those of you who don't know who Bruno is, here are a few pictures of him. He is a pit mixed with... something.  I'm really not sure what.  I don't think even he knows what he is mixed with.  He is a cutie though and I don't like dogs.  I think he would be much cuter if he learned how to say *meow*.  =)

Most Definitely Feeling Better!

So, I actually ate 3 meals today! This means I am pretty much recovered.  I am going to start working out tomorrow! Wish me luck!

Insanity, here we go!

Day... starting over =(

So obviously Day 3 never happened... instead, I caught a cold! hooray!  And I suck at keeping this thing up to date!  I am writing in a Word Document, but I keep forgetting to type in here... Here is my last few "blog" posts... hahaha!

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February 15, 2011

SICK!!!! I am suffering from a cold.  I don’t think I’m going to work out today.  Hopefully, I will be better tomorrow!  How is it that I start a workout program and get sick, so I can’t keep up with it???  This is really frustrating.  The good thing, though, is that since I had such an adrenaline rush from working out for the past few days, I’ll definitely keep up with it.  I’m looking forward to starting again.

February 18, 2011

Still sick! I haven’t eaten much of anything in the past week.  I am pretty much just laying around… staying in bed… forcing fluids, trying to get better. =(

February 23, 2011

Finally feeling better! I still have some residual congestion and sinus pressure.  All in all, though, I am feeling 100% better.  I now have to get back into eating and working out.  This is going to take some time.

February 25, 2011

Friday:  My busy day.  I worked as a substitute until 3:50.  I then had to run to class (it started at 4:20).  Class ends at 7 and I have to be at work by 7:20.  I don’t think I’m going to have time to work out at all today.  I did stand the entire time at my substitute job today though, so I did get more of a work out then I would have by laying in bed.

Because I am so busy today, I am not really monitoring what I eat.  Once I finished my subbing job, I had a #4 at KFC.  This is a chicken strip meal.  It contains two chicken strips (230 calories), biscuit (180 calories), one side, and a drink.  I ordered a Dr. Pepper (but only had two sips).  My side was potato wedges (310 calories) and I added coleslaw (180 calories) to my meal.  I also had a slice of Reese’s Peanut Butter Pie (310 calories).  My total caloric intake for this meal was: 1210 calories.  This is pretty good considering I won’t eat anything else today.  This is bad because I should only be eating about 500 calories per meal.  Since I am feeling better and eating again, I’m going to start my workout routine all over.  This sucks because I basically did the program for two weeks for nothing.

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So, I guess that makes me caught up again... =)  I am definitely looking forward to restarting Insanity.  When I work out, my fibro tends to act up less.  The downside is that when it does act up, it tends to be more severe.  Oh well, I guess with a chronic condition, I can't really win.  I will do the best I can with what I've been given! =)

Day 2 - Polymetric Cardio

Today I did the PC circuit.  It kicked my butt!!! My abs hurt so much.... even when I lay down! At least I know it's working! =)

Food today:
Kellog's Special K (almond) for breakfast
1 Dannon drinkable yogurt
1 slice Cheese Pizza
Banana
Water
Jolly Rancher Lolipop
Raspberry Cheesecake Brownie (yummy!!!!)

overall, it's a good day food-wise and workout-wise! =)

Wow

Ok... So I found my motivation! My sister and I started the Insanity Workout today! I did the fitness test which is basically 25 of horrible body-aching pain.  My numbers are as follows: 40, 20, 60, 10, 4, 0, 7, 37.  Those are the beginning numbers for each of the exercises.  I don't remember the names of them but they did make ALL my muscles hurt.  The idea is to have the beginning test, work out for a total of 60 days, doing a fit test every two weeks.  Hopefully, my numbers will improve but more importantly, I want my form to improve.

Ugh... I'm in so much pain right now.  But, this workout series will definitely improve my flexibility, stamina, and overall energy.  This series will definitely get me in shape to run. =)

hahahaha! I suck at this game!

Haha - well, apparently, blogging is not my strong suite. =)

I just realized that I never posted a blog that I typed on February 7.  So... here it is =)

February 7, 2011

I’ve actually lost weight, approximately 3 pounds.  I’ve only really changed my eating habits, though.  I’m still having difficulty convincing myself to workout.

I know working out would be easier with a partner.  I used to work out all the time when I was on a team and then again when I was going to the gym with my friends.  I’m glad I’ve lost weight, but I feel like I’m failing myself.  I can’t seem to find the motivation to go, though.  =(

Bad Fibro Day

So, here is how my day went:

bed at 11 pm on Tuesday
woke up at 6 pm on Wednesday
"breakfast" of brocolli, eggs, sausage, tortilla, and water
physical activity for 30 minutes
watched new for an hour
went to the store for breakfast type food
"dinner" of 2 turkey/ham sandwiches, 1 granola yogurt, and water

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Overall, I think I had a pretty good day.  I don't like the sleeping issue, but I was in a lot of pain.  I pretty much just laid in bed because it hurt to much to move.  I kept drifting in and out of sleep.

The food aspect of my day went amazingly well.  I am definitely monitoring my intake and trying to stick to the "500 calories or less per meal" idea we talked about in class.  AND, when I went grocery shopping, I impulse bought a 1.5 oz Reeee's Peanut Butter Cups package (just the single serving size).  After I ate my dinner, and the yummy yogurt, I don't even want the Reese's.  Hooray for me! =)

Honestly, I wasn't planning on working out today.  I wanted to eat a small meal, do my homework, then go back to sleep.  I just felt that bad.  When my sister got back, she said she wanted to run and do her yoga video.  I decided to run with her and I am glad I went.  I still feel pretty bad, but if I stick with daily physical activity, the pain should become more manageable.  **fingers crossed**

Now, since it's midnight, and I just finished my "dinner", I need to stay awake for 3 hours.  That's fine because I really don't want to lay down since that's pretty much all I did today.  Now, I just have to find something to occupy me for 3 hours.....

Feb 1

So, believe it or not, this is my first blog.  I'm not exactly sure how to work this thing. So much for being "technically advanced". =/

anyway - today was actually a bad day, I think.  As you may know already, I have probably the worst sleep schedule of anyone I know.  I never know when I'm going to have an attack, therefore I never know how much pain I'm going to be in on any given day/at any given time.  Well, last night was a pretty bad night.  I couldn't fall asleep.  My joints and muscles hurt all over.  I finally got to bed sometime after 6 am.  I then woke up at 1 pm.  Five hours of sleep... not bad I guess.

Well, my "breakfast" consisted of 4 servings of brocolli.  I think brocolli is the most amazing food ever! I could eat '20 pounds of brocolli' (thanks for giving us that suggestion Dobrin) and be quite content.  I remember the "don't eat more than 500 calories per meal" rule.  I definitely am going to try to stick to this.  I am going to make myself a turkey sandwhich before I go to class tonight.  I am not going to add mayo or cheese, though, since I normally go overboard.  I may try to find some organic/natural peanut butter tonight, since peanut butter is the Nectar of the God's. =)

Physical activity... blah.  I may or may not get to do any physical activity today, just because it's now 3:41 and I will be leaving to go to class soon. Although, the more I write here, the more I want to make myself go out and do something.  The problem is class can take anywhere from 20 minutes to an hour and a half to get to (depending on traffic, construction, etc).  If I work out now, I won't be leaving for class until 5, which means I may or may not make it on time.  I really need to get on a regular schedule. 

So, I might try to get back into yoga.  That would definitely increase my flexibility.  I feel like there are so many things I want to fix based on my HRA.  It's really hard choosing, and sticking to, just one.  This physical activity thing is quite difficult for me as well.  I do really well when I have someone to motivate me.  My bff and I used to go to the gym all the time together, but we no longer live in the same area, so this is not a possibility.  I just need to find someone to kick me in the butt and make me go... or figure out how to motivate myself.

Good things about today:
- I ate breakfast.  I usually only eat once per day.  We learned that this isn't good.
- I got 5 hours of sleep.  This is more than I usually get.  Too bad it was at an akward time.

Bad things about today:
- I slept for the most inoppurtune 5 hour period.
- I am probably not going to work out.  Although, I might walk when I get to campus.  We shall see.

Official Day One - January 31st

HRA Results:

-          muscular endurance: fair

-          flexibility: poor

-          VO_2max:50^th percentile

-          BMI: obese

Risk Factor:

Goal: Increase muscular endurance by working out

As stated previously, I am not concerned with how much I weigh as much as I am concerned with my fitness level.  I do feel that I am not as fit as I could be.  I used to run cross country so I know I am capable of achieving a better fitness level.  More importantly, increasing my muscular endurance will hopefully decrease the consistent pain I experience.

The steps I want to take to ensure I can reach this goal are:

1.       Set up a work-out time and commit to it daily.

2.       Do  at least 30 minutes per day of cardio

3.       Do 30 minutes of strength training every other day

4.       Work up to running 1 mile in 15 minutes.

5.       Work up to running 3 miles in less than 30 minutes.

6.       Compete in a 5k race.

The timetable to reach my goals is as follows:

By the end of the week, I should have a committed work-out schedule that includes cardio and strength training.  By the end of the month, I should be able to adequately run a mile.  By the end of the semester, I should be able to participate in a 5k.

HEALTH BELIEF MODEL

Perceived susceptibility ↑

Perceived severity ↑

Perceived benefits ↑

Perceived barriers ↓

Cues to action ↑

Self-efficacy {J}

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Wow... according to my BMI, I am obese.  I have a calculated BMI of 31.8.  I am pretty sure that is wrong though.  I know that I'm overweight (My height is 5 feet, 2 inches, and I weight 149 lbs).  I used this: http://www.active.com/fitness/calculators/bmi.htm and it gave me a BMI of 28.  Yeah, I know, what's the difference in 3 numbers??? A massive difference to me!

Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = 30 or greater

Just those three numbers takes me from "overweight" to "obese".  I don't consider myself obese, but either way, I'm guessing this says I have a lot of work to do.  =(

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January 24

**Health Risk Assessment in Class**

After doing this, I felt really discouraged.  My muscles hurt so bad! ugh!

January 22

Day Thirteen – January 22

So, overall this week, I’ve done pretty well.  I have seriously limited my late-night snacking and I’m going to bed at approximately the same time each night.  I haven’t started working out consistently as of yet.  I have also spent the last week learning about my condition.  I discovered that, due to the fibro, I will probably be in more pain when I start working out, but after I consistently work out; the pain may or may not become more manageable.  I feel slightly discouraged about this.  I want to strengthen my joints and muscles but working out may or may not decrease the pain.  This means that I may still end up being on heavy narcotics by the time I am thirty.  This scares me but I don’t want to let it scare me so much that I withdraw from my goal.  It seems like the more I learn about fibro, the more it scares me, and this condition isn’t fatal.  How do people who are diagnosed with cancer, lupus, or any other fatally debilitating condition able to work through the mental roadblocks I am now experiencing?  Is there a personality more likely to succeed, such as the “type-A” versus “type-B”?  How do I, as a public health person, convince someone to make healthy lifestyle changes?  Why am I so worried about helping others make changes, when I have yet to find the drive within myself to change?

January 14

Day Five – January 14

So, as of yet, I have not been motivated to work out.  I have monitored my food intake and I am trying to get on a regular sleep schedule.  I know I should be making these changes because they will improve my overall health, but I just don’t seem to be able to encourage myself.  If I, as a well-educated individual, cannot get motivated to make a change I know I need to make, how am I going to encourage someone to change?

January 10

Ok, I actually started this diary a couple weeks ago. Since I just recently (as in today) opened my blog, I think I should basically copy and paste what I've already done.  Here goes:

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Day One – January 10

Today was the first day of class.  We discussed our diary assignment.  I have decided to being mine tonight, seeing as it will be a continuation of a behavior change I have been consistently working on for 2 years now.  Since the health risk assessment hasn’t been preformed yet, I cannot choose something based off the assessment.  I know that I am going to do something involving my weight and pain management.  I am not obese, but I am overweight according to my BMI.  I also suffer from fibromyalgia, a condition in which, as studies have shown, the more weight a person has, the more pain the person will experience.

My ultimate goal for this project is to lose approximately 40 pounds; although, I am not concerned about how much I weigh, per se, as much as I am concerned about my fitness.  Ideally, I would like to be between 110-120 lbs.  I understand this is not a realistic objective in 8 weeks.  I don’t think it is even possible to lose 5 pounds per week, and still be healthy.  I want to consistently lose weight each week, no matter what the total number of pounds lost is.  By the end of this project, I feel I should have lost between 8 and 10 pounds.

The smaller steps I will use to implement this change are as follows:

-          Set aside a designated workout time

-          Monitor my food intake (amount and type)

-          Stop late night snacking

I feel that these steps should be vague just because I know my personality.  I obsess over things and can become fanatic about weight lose.  I do not want to be unhealthy in the way I go about this.  Previously attempts as losing weight have been along the lines of this:  I would run daily, if I didn’t run far enough/fast enough, then I didn’t let myself eat. I would weigh myself daily and if I didn’t meet my goal weight for the day, I didn’t eat. Et cetera

Here is the summary for food/activity that I did today:

Food:

-          Breakfast -> nothing to eat, flavored water to drink

-          Lunch -> 4 peanut butter cups, 2 bags of peanut butter M&Ms, flavored water to drink (at 5 pm)

-          Dinner -> 4 fun sized Milky Ways, 3 pieces of licorice, 4 handfuls of cheezits, 2 handfuls of peanut butter M&Ms, 1 20 ox Mellow Yellow (between 10 pm and 3 am)

Activity:

-          Walked to class, took stairs instead of elevator

By the end of this week, my goal is to eat better and do some sort of physical activity each day.  By the end of this project, I should have a more balanced diet and I should be able to do at least 1 hour per day of cardio exercise.

I think I may add sleep to the list of things I need to deal with.  It may or may not become a goal this semester, but it is 4 am and I am awake.  Typically, this is due to the pain I am in, but because I have class at night, I don’t have a regular bed time.  Ideally, working out and eating right will have a positive effect on my sleep, which in turn will give me more energy to workout.

Health Risk Assessment

On Monday (1.24.11), I participated in a health risk assessment during my Social and Behavior Sciences in Public Health course.  This blog (Great idea Viann!) is going to be a diary of what I'm doing in response to the assessment.