Monday, June 30th, 2014
Good morning, and happy Monday, my Blogee's!
In my last blog post, I wrote about committing to an upcoming 5K run/walk in my daughter's honor & memory. Today begins my training routine. For the next few months, I will be eating, drinking, walking, jogging, running, talking, studying, practicing, living, & blogging my 5K lifestyle!
My number one focus and concern is safety; remember my knee injuries from a couple of years ago (Pictured: May 24th, 2012)? Yeah, I still have knee problems. And I will, for the rest of my life, due to the severity of the injury. A 200+ pound body falling down on one knee, 2 times in a year-long period, is not a good thing. That being said, protecting my knee from further injury is key. I have ace wraps to start my training with, and I will be fitted for a new knee brace soon... this will assist with stability, strengthening, and injury prevention.My number two focus is motivation. I must keep up my motivation to finish this out. Posting here on my blog forum is a way for me to document and share my daily training, food intake, progress, & even regression... whatever I am experiencing through this training... is important to discuss and keep track of. Being able to look back at my progress is imperative to my continued motivation & future success. Sharing it with all of you is an added benefit! I encourage each and every one of you (currently, my 8 followers.... Lol!!!) to commit to something this summer, whether it's a 5K, 10K, new fitness program, clean eating, weight training, a walking program with a buddy, etc.
Focus number three is my actual plan: I have reset my SHealth phone app to be in sync with my current goals and targets. I've got my pedometer set for 3.1 mile walks (the equivalent of 5 kilometers) as well as a set heart-rate. My BMR is pre-set, and I'm taking my daily calories down a notch to incorporate calorie burning from my walks, jogs, and weight training sessions. My SHealth food plan is created for 1 week at a time, all clean eating, and water is my only beverage.I have only ONE cheat day planned. My daughters from another mother, Jeni and Crystal, are coming into town next week, and we are going to eat some fabulous California Burrito's together! This has been pre-planned for a while now, so I am going to relish the cheat/treat, and enjoy their company! I am excited about their visit... I'm looking forward to it very much.
Sleep is also imperative to my success. I will be going to bed at 8 p.m., and the television will now go off at 10 p.m. (timer will be pre-set). I don't really watch television during the day, because I am so busy with school and writing projects/assignments, that I don't have time for it. Night time is when I like to unwind and watch a little television. But it can keep me up until midnight, even 1 a.m. at times... so NO MORE of that!
Waking up early is also imperative for my success. I am naturally an early riser, but I'd like to start getting up even earlier. This will take some practice. I'd like to get most of my training done before I start my day... and with the summer heat on it's way, this is the only time of day that I will be able to comfortably get it all done. I have chronic migraines, so walking and training in the heat is a big no-no for me. Screw all of those TV shows that have contestants working out in the blazing hot sun for 8 hours a day... that ain't me! =) I'm not looking to end my training with a 3 day migraine.My number 4 focus is to finally find a buddy who wants to physically train with me, and act as my support system. I am usually the one doing the supporting, and I have come to the conclusion that I need to have a support system of my own in order to stay motivated and positive. This will be difficult due to the early morning workout schedule I have created for myself, but it's not un-obtainable!
I'm sure that some day, I will find someone with the same goals and interests that I have, that really wants to train with a partner. I'm not talking about a romantic interest, Lol! I'm already married! I'm talking about a female training partner who wants to achieve similar goals that I do, who is ready to commit to a fit lifestyle, who I can count on and turn to in my times of self-doubt, lack of motivation, and trials. Until then, It'll just be me and my dober-kids! The best safety in the world!
Focus number 5 will be breakfast: Pre-workout and Post-workout meals, specifically. I am soooo not good at eating breakfast before 10 am. It actually makes me nauseated to look at food before that time of day. This must change! The goal here is to eat an energizing pre-workout meal 30 minutes prior to my scheduled workout, and to follow up my workout with a protein-based meal or smoothie. This means that instead of eating a sit-down breakfast (one large meal), I will be dividing breakfast up into 2 increments to support my energy and nutritional needs for my actual workout.
Sound confusing? It's not. I have pre-calculated my daily basic caloric needs in order to lose weight. My personal daily calorie goals (for now) are 1800 calories; yours will be different from mine. Next, I calculated how many calories I am allotted for each meal and snack (you can do this too! A great calorie tool to utilize can be found at: fitwatch.com/caloriespermealcalculator).
For 3 meals/2snacks daily, my calculations come up as 450 calories per meal and 225 calories per snack (Also translates to 50% healthy carbs, 30% lean protein, and 20% healthy fats). This may sound like a lot, but remember: I currently weight over 200 pounds, and to STAY the same weight, my calorie intake would need to be well over 2,000 calories per day! Yikes! In order to burn fat and lose weight, I have to factor in calories to deplete, as well as the exercises need to burn off extra calories. I will discuss this in another future post here.
Next, I will take my allotted breakfast calories and divide by 2: *450/2 = 225 calories per each pre & post workout breakfast meal on training days
* Breakfast: 450 calories
Snack 1: 250 calories
Lunch: 450 calories
Snack 2: 250 calories
Dinner: 450 calories
The more weight I lose, I will have to re-calculate my calorie plan. When you are at a smaller weight, you need less calories daily. So for now, this will be my calorie target for each meal. While in training, it is imperative that one must stick to calorie and fitness goals due to the energy and nutrients your body needs on a cellular level. For life-long maintenance, you can be a little more flexible as long as you are consistent in keeping up with your healthy lifestyle.
Focus #6 will be to keep my soul and spirit filled with God. I need Him in order to get through life. Sound corny to you? You should give God a try if you haven't found Him yet. He can work miracles in your life that you never dreamed of. Give all of your stressors to God... they are His to deal with. Pray daily, pray consistently, and never forget to show and tell God how grateful you are to and for Him through Jesus Christ. I am re-committing my Sunday's to church services, worship, and work-free rest days. I am re-committing EVERY day to spending time with God before, during, and after my health goals/training/work. This is also imperative for my success. 
And finally, focus #7 is to be focused on ME. That's right, me. Myself. My mind, my soul, my spirit. I need to take time for me. Whether it's enjoying a hot cup of coffee in the wee-early morning hours before the rest of the world awakes, reading a mystery novel while soaking in a lavender scented hot bath, taking a stroll on the beach, or my absolute favorite thing: playing with my granddaughters... it's absolutely imperative to make time for myself, and do the things that I love and enjoy doing. Things that make me happy. Things that keep me young. Things that keep me going.Each of my 7 main commitment focuses are crucial to my success, both through my training phase as well as through life. We must have balance, and for me, these 7 focuses are the ways that I will find the balance that I need. How do I know this? Because I've trained before. I've lost weight before. I've eaten clean before. I've set goals before. I've suffered through injury before. I've suffered through years of heartache, depression, and anxiety in the past. I know what I need to do in order to be diligent and stay on track.
That's why a journey is never-ending. Life is a journey. We must learn from our mistakes, our set-backs, our successes, and even our tragedies. I know what works for me, and God will take care of the rest... it's called trial and error. My mind is alert, my heart is open, and my soul is on fire. I can do this, I will achieve success, and I will run my way through this 5K... for my daughter, and for myself. 12 years ago, I thought I had died inside. Today, I know I am alive. And I have God through Jesus Christ to thank for that.Let the training begin. I am so grateful for this opportunity. In your honor, and in your memory, Breanna Ray. Mommy loves you to eternity and beyond.
~The Kaptain
*If you are interested in reading my articles about Obesity, please follow the link to my 'Obesity' website:
http://www.bellaonline.com/articles/art183587.asp
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