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My Own Restart

Saturday, December 27, 2014



So I have been seeing so much about 21 Day Detox, 21 Day Change Your Life, 21 day miracles. I have friends who sell expensive packages that include shakes and workouts, and portioned cups to measure your food out in. I'm sure that these things can help someone "restart". In fact, I'd be lying if I didn't say I was tempted to buy into this. And, in fact, if I had money, I would buy one of these packages. Why? Because it feels "easy", even though the work still has to be done. Because pre-packaged is easier to digest, and the planning has been done for us. However, sometimes drinking only shakes and eating veggies isn't sustainable, and after the 21 days you go back to your old ways, and you might have a regain.

I've spoken before about my weight gain. Now at 20 lbs. gained, I need to do something. Those lbs. were gained easy, and a result of depression, injury, and laziness. They are not going to come off easy, as a turtlle-loving, "slow" loser, I know this. And so I am in desperate need of a "restart". An easy fix. But. I know it will NOT be easy. But it needs to fit into my lifestyle. And a restart will hopefully eliminate this water gain from Christmas week, and if I see results, I'll be inspired to continue. Because right now, the number on the scale is scaring the hell out of me. After maintaining my 100 lb. wt. loss for 3 years, I thought I was in the clear for a regain. I thought I would NEVER get back to where I was. I got comfortable. And I continued to do what I always did, and maintained that weight. When an injury happened, and I was no longer able to run, which was my main form of cardio, that weight crept onto my body like a coat. I lost sight of the full picture. I stopped setting goals, stopped tracking, stopped caring, because I was so depressed and the fact that this injury coincided with me turning the big 4-0....well, that is a bit of a mind F@*k.

So, what I am doing is turning it around. Now. In November I started a 100 day challenge, to just make healthy choices for 100 days. But then Thanksgiving and Christmas happened, and honestly I fell off of that. 21 days seems easier to wrap my brain around, and I broke it into each week, so focusing on 7 days, then another 7, then another.

I'm sharing it here to keep myself accountable, and in case anyone else would like to join in with me.

I looked back at my Spark calendar from 2011, and I was at the same weight I am now. I lost almost 10 lbs. that month, so I am recreating some of what I did then. One of those things was to do a Spark bootcamp challenge. So instead of waiting until Jan. 1 to start the January challenge, I am starting TODAY.

21 DAY CHALLENGE - BY ONE HEART FITNESS:

WEEK 1: JUMPSTART

* 1-2 Meals Replaced by Smoothie. Since it's a jumpstart, I am incorporating 1-2 protein shakes packed with fruits and veggies. I don't believe in only eating shakes at ALL, but as a jumpstart, I do think it can help us mentally, and also nutritionally.

* Breakfast - Shake packed with freggies or an egg plain, 2 if I am especially hungry, or having a tough workout that morning.

* Lunch - Shake OR Salad.

* Dinner - sensible dinner, portioned out, including a veggie.

* Drink 10 - 12 glasses of water a day.

* Snacks - Fruits or veggies FIRST before processed foods.

* Try to stop eating after 8 PM

* Get recommended fiber in.

* Exercise - Boot Camp - every day
- 5 days of Cardio for at least 30 min. sessions in addition to walks with Nate
- (Cardio will mainly be walking, I hope to start running again in Spring)
- Aim for 10,000 steps per day
- Strength Training - 2 days boxing, focus on abs 2 days, arms 1 day.
- Stretch every day. Yoga 1x per week. Look into restorative yoga for back.

WEEK TWO: GAINING MOMENTUM

Continue Week 1, adding onto cardio, doing 5 days for at least 45 min.
Continue Boot Camp, etc.
Shake - 1 meal per day.

WEEK THREE: FINISHING STRONG, THEN CONTINUING THE JOURNEY

Continue Week 2, adding onto cardio, at least 60 min. 5 days a week, in addition to boot camp. Can split into two sessions.

And here's the most important part. FROG. "Fully Rely on God". He is my strength.

The hardest part - NO DRINKING. I've been drinking way too much. I have two celebrations coming up, my sister's birthday and New Year's Eve. I am not going to drink at either. Initially I said I could have 1 glass of champagne at New Year's, but I may just drink the kiddie champagne. When I drink I overeat. A lot.

Oh, and the second most important thing -- Love my Body. NO MATTER WHAT. Through this part of my journey. It has carried me this far.



Wish me luck~

RESOURCES: Leslie Sansone "Walk it off in 30 days", fits in well with my 21 day plan, on Mon, Wed and Fri you do the Burn 30, a 2 mile calorie burn, then on Tues, Thurs and Sat you do the Burn 30, which is a full body strength training session, using your own hand weights. I recommend it, although the music isn't my favorite, it's really jazzy.

DDP Yoga: combines rehabilitation moves plus yoga and calisthenics, easy on the joints, hoping it will help heal my back.

Sparkpeople's January Jump Start Boot Camp and Coach Nicole's 28 day Bootcamp DVD

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Member Comments About This Blog Post
  • AMBER281
    How did the 21 day restart go?
    So proud of you . You know what works for you.
    2008 days ago
  • FEELINGFITERIN
    You can do it! When I saw the title of your blog I thought that you bought the 21 Day Restart and was going to ask you how you liked it emoticon
    2044 days ago
  • no profile photo BUBBLEGUM_FAIRY
    Great blog! I am inspired by reading this, and I am confident that it is going to be an amazing year! It always feels good to start fresh, and I think planning the weeks out like that is a smart idea. I think I will do that too! emoticon emoticon
    2045 days ago
  • NGCHILD
    You can do it! I can do it too! WE WILL DO THIS!!

    2015 is a fresh start to the better us!!

    emoticon
    2047 days ago
  • LINDAKAY228
    Great blog and glad you're not buying into the quick fix for an ongoing program for a while and then go back to "regular" eating and have a relapse. I've done so many of those in my years. When I turned 40 I looked at some of the movie stars that were still so amazing at that age and decided I wasn't going to feel "old". Now I'll be 60 in a couple of months. Where has the time flown! Anyway, look at the 40's in a positive way if possible. So much to look forward to. Much more knowledge and wisdom with the years too. At 20 I was so different than at each decade after mentally. Maybe our bodies aren't what they were back then but there is still so much good about each year older we get. So embrace each year instead of fearing it. Those years have so much good for you and so much to teach you. Hope this helps and doesn't make it feel worse. Glad you've got a solid plan. Great blog!
    2048 days ago
  • JOHAL52
    I have a 20-pound gain that I want to release too. I like your idea of 21 days. I started my own "healthy streak" 3 days ago. I am following an eating plan that is somewhat flexible because I know that I am better if I can be creative with my eating. What isn't flexible though is how much sugar I consume daily in the form of cookies or candy. I went nuts over Christmas and as a pre-diabetic that is a path that must be blocked pronto. So, arm in arm we go into 2015--I love that logo, 2015 is going to be epic! YES!!
    emoticon emoticon
    2049 days ago
  • THEADMIRAL
    Way to go! I love your renewed commitment and purpose! I don't wish you luck though because I don't believe in it. I wish you strength in adversity, determination in hurdles, love that is gentle when you fall down, and joy as you feel the progress that you make. You can do this - one moment at a time. emoticon
    2049 days ago
  • TRAVELGRRL
    Of course you aren't the only one in need of a restart. I'm 8 pounds up from this time last year and 20 pounds up from my lowest weight in 2014. time to get serious! I am proud of you for thinking this through and putting it all out there. I'm also proud that you aren't going to continue bad habits until January 1! Start now! That's the spirit!!
    2049 days ago
  • TAYGRL
    VERY uplifting!

    emoticon

    And thanks for the friend add by the way!
    emoticon
    2050 days ago
  • FOR_THE_DUDES
    I've read a lot about the difficulty people have maintaining weight loss. Even people who have maintained for 7 years are likely to regain. Scary stuff. We have to be so vigilant (probably for the rest of our lives). So glad you jumped on this.
    2050 days ago
  • UNICORN212
    I think we all need a restart. I am a slow loser and suffer from depression, too, especially this time of year.
    2050 days ago
  • TABIKATZZ
    Kathy, I love this plan! It is great! I am going to take inspiration from you and join you. I will do my own version of a 21 day plan. Here is mine:

    Week 1 - Starting Monday 12/29 (because it is easier for me to keep track of) cardio 5 days - 30 minutes- if I don't get up and do it before work, I must do it after work. I will get 100 oz of water a day. No excuses. I will get 5 servings of freggies a day. Very limited carbs at night.

    Week 2 - Continue with 5 days of cardio but also add 3 days of strength training. 30 minute sessions on the machines or with free weights. 100 oz of water and 5 freggies a day. Focus on lean protein and desserts that are low in sugar but will satisfy my sweet tooth.

    Week 3 - continue everything from the first 2 weeks. Add in some yoga to stretch the muscles. 5 days of cardio (30 minute sessions) and 3 days of strength training (30 minute sessions). changing up the exercises I did in week 2, focus on more free weights instead of machines.

    And I agree with your FROG statement, I will make this my primary focus. As it should be!
    2050 days ago
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