The Challenge is Over, but Not the Journey

Roseann:

This has been a remarkable journey. Even though it has ended, the magnificent and life-altering changes continue! I saw Dr. Iqbal yesterday, and she was just blown away by the difference in just 12 weeks! Not only did I lose 29 pounds, and 5 inches off of my waist, but I made changes on the inside. Life saving changes!

My total cholesterol went from 252 to 187. My LDL (bad) went from 191 to 134. My HDL (good) didn’t improve a lot, but it improved, from 33 to 35. My triglycerides went from 142 to 89!! My blood pressure was 128/80 on my R arm, and 118/78 on my left arm. It was 132/88 12 weeks ago. Every number was improved, some more than others, but EVERY ONE was improved!

I was so happy after I left her office that I called up my husband as I got into my car, and with tears of joy, told him the great news. I will not stop here, though, I have more goals to attain. I want to improve my numbers even more, and I have a weight loss goal that I have not reached as of yet. I am hoping to be closer to it, if not having attained it, by the luncheon on November 1st. I hope to see many of you there!
Then to top off the night, I went to the Handbags Helping Hearts, and got to spend a fun evening with my fellow challengers, treated myself to a glass of wine, and yes, I actually stayed within my caloric goals! I had my wine and drank it too! I deserved it! It was wonderful to see my fellow participants, and I look forward to seeing everyone at the luncheon, and hearing their phenomenal stories.

I hope that our stories have inspired and empowered you to start your journey towards heart health!

Healthy Blessings,
Roseann

The End of the BetterU Challenge

Roseann:

I have lost 26 lbs and 4 inches during this 12 week program.

I have set up to have my lab work drawn this week, and will see Dr. Iqbal on Thursday the 20th, and know it will be a glorious way to end the day on Thursday, with the revelation of my numbers, and the Handbags Helping Hearts. I look forward to the luncheon on November 1st, as I am hoping to have even higher numbers for my weight loss, and waist measurement, and lower numbers for my cholesterol and LDL. I look forward to seeing my fellow challengers at these events and hearing about all their successes.

Life holds many challenges, and thanks to AHA, I have met this challenge head on, and have succeeded in so many ways. I leave this program weighing less, feeling great, emotionally inspired, strengthened, and empowered. Thanks goes to the staff of the American Heart Association, St. Joseph’s and Dr. Iqbal, Nam Le and Gold’s Gym, Lisa Cavallaro, my fellow challengers (who I now consider dear friends), my friends and family, and my loving husband. Without all of you, this would not have been possible. I hope that these blogs have inspired you, encouraged you, and empowered you to go out and meet your challenges head on, and succeed, and become more Heart Healthy! This is not goodbye, it is... “Until we meet again”. Thank you for sharing this journey with me.

Healthy Blessings,
Roseann Gardinier

Making the Better Choice on a Splurge

Roseann:

I was naughty yesterday, I had Walmart popcorn chicken for dinner! But, I must say, when I looked at my choices, I did choose well. I was caught between the honey barbeque boneless and the popcorn, and I am so glad for what I chose! The popcorn chicken is 170 calories per serving (12 pieces), where the honey barbeque is 450 calories per serving (5 pieces)! I had no idea until I looked it up. Now that I know, if I ever decide to splurge again (due to late night, and not a lot of time or energy to cook), I will definitely choose the popcorn chicken! I stayed within my calorie range yesterday, although my sodium has been high this week, due to the soups I am having for lunch. I have chosen to eat the Campbell’s Healthy Request, which is the healthiest choice besides home made, but still fairly high in sodium per serving. Grateful that I do not have a real issue with blood pressure, as the sodium is not good for high blood pressure, but even us healthy people need to watch our sodium intake.

Just hard to believe that this is our last week. These 12 weeks have just flown by. As they say, “time flies when you’re having fun”, it is so true! I have had such a good time, have learned so much, lost so much (weight), and gained so much (knowledge and empowerment)! I will forever be grateful.

Ran only 2 miles yesterday, as I seemed to be a little tired (I contribute it to working now, and not being used to getting up so early), and it was very warm out on the track. But I did good, ran the 2 miles in 23 minutes, and then walked 1/2 mile to cool down. I was so glad though to be back running. Today I will go to Planet Fitness and do some well needed strength training.

I set up my labwork, and appointment with Dr. Igbal, can’t wait to find out my numbers! I am so looking forward to seeing her, and showing off the changes I have made. For those of you going to the luncheon, I plan on seeing my primary doctor in October, and hopefully, I will have even more phenomenal numbers and changes in November!

What are you grateful for today, and what changes are you making in your life?

Wishing you all Healthy Blessings,
Roseann

The Little Things

Roseann:

Love the little things I have noticed that make me feel so good. Had to go upstairs yesterday to give a message to a teacher, and noticed that I didn’t get short of breath! Last school year, if I attempted to go up the flight of stairs to the second floor, it would take me a while to catch my breath, before I could say anything, as I was so short of breath. Not so yesterday! I went up at a pretty quick clip, and was able to speak without a problem! All these little blessings, are so inspiring and encouraging.

Had the final conference call with Lisa. It was a great one! She had a very inspiring message, and it was again full of information, laughs, and inspiration. Thank you Lisa, for all your assistance, support, and encouragement. I look forward to seeing you again at the Handbags Helping Hearts on September 20th, the AHA luncheon on November 1st, and maybe, at another race!

Went a little over on my calories today, but not by much, still ate well, and made good choices. Feeling great.

I will be running again today. It was cool weather on Monday when I ran, so it made it easier to get to the 2.5 miles, hoping that I can go to 2.75 miles in spite of the fact that it will be warmer today. I am so excited to run again. I am so glad I found an exercise that I really enjoy and look forward doing. I never thought I would be running, ever, but here I am, and there I go!

Hoping you are reaching your goals, and finding joy in your activities and exercise routines.

Healthy Blessings,
Roseann

Achieving a Personal Goal

Roseann:

Ran on the track today, and was able to get up to 2.5 miles! 10 times around the track. Phew! Going to keep working on going farther, getting to 3 miles, then going to work on decreasing my time each time I run. I can’t believe how much fun I am having running! I moved as much as I could at work, and felt good about my accomplishments yesterday.

Won’t be doing much after work today, as John and I have a meeting to go to, so right after school, I am going to rush home, and walk or run with the dog a little bit at home, then do some weights before I have to go to the meeting. Don’t want to sweat too much and be stinky, but do want to get some exercise in, so I will do “something” today.

Something that not many people know, I wanted to share. Before I end this journey, I wanted to let you all know about something very personal. One of my most intimate and personal goals, that I have not expressed to that many, is something that was so very important to me for many years. Not long after I was married, I began to gain weight, and it wasn’t long before I was unable to wear my wedding band. I hadn’t worn it for many, many years. I was concerned that I would not be able to get it re-sized because of the type of band it is. So, I procrastinated, and wished, but never could fit it on my finger. Well, guess what is on my left ring finger. Yes, my wedding band. It may not seem an important goal, not as important as changing my numbers, and preventing heart disease, heart attack, and stroke. But it is these little goals, that make me feel so good about what I have done, and will continue to do. It is these little blessings, that make life so precious, and my effort to live a longer, healthier life, so that I can share many, many years with the man I love, so much worth the effort.

I hope that you too, are making goals, that not only will save your life, but reward you in so many other special, personal, and sentimental ways.

Healthy Blessings,
Roseann

BetterU at the Arc Race

Anna:

The Arc race was so much fun. It was great to see Laura, Roseann and Beth and see them running! We also had time to laugh, catch up and take pictures. I was also glad that my husband was there and got to meet everyone.
I was very proud of my husband as he placed in the top 50 at the race! For his age group he placed eighth. We both had so much fun that we signed up to do another 5K in October with our goal to beat our times. So what are your goals? What are you doing to get there?

Roseann:

My weigh in on Friday was non-eventful. I had stayed the same this week, no weight loss. I was not surprised, as I did not move as much as I would like to have, because of all the meetings I HAD to attend during the Superintendent’s Conference Day. But, I am not discouraged, as I remained the same, and continued to work hard. Grateful that I was still able to exercise, and remain healthy.

Saturday was a blast!! Went to the ARC race with 3 of my fellow Better U challengers. Three of us walked together, and Beth, who we are so very proud of, ran with the Fleet Feet group she had been training with. Everyone did great! We walked most of the way, but ran our way to the finish line. It was my first race, and I can’t wait to race more! I think I have a new obsession!

Sunday I made a cathartic change. I went through my closet and removed all of the clothes I have shrunk out of. I have shown the universe, that I am serious about this, and that this is not the end of my program, but just the beginning of the vast changes that I have begun, and will continue for several more weeks. I have reached some of my initial goals, and look forward to reaching ALL of them. I keep moving forward, knowing, that all my hard work will pay off. I have stepped out, taken the challenge, and have begun to see success. But as I said before, this is just the beginning.

Today, we begin the 12th and final week of the Better U program. It is sad to know that it is almost over, but words can’t express how grateful I am for all that I have learned, the friendships I have made, the changes that have taken place, and knowing that my life is forever changed for the better. Thank you, AHA, Gold’s Gym, St. Joseph’s, Lisa Cavallaro, the BetterU challengers, my friends, family, and all of you reading this blog. Because of the love and support of everyone, I and the other challengers, have journeyed successfully towards a healthier heart.

With gratitude, and thanks,
Healthy Blessings,
Roseann

The Tortoise Wins the Race

Anna:

Picked up my packets for the Arc race this morning after working out at the gym. My husband is going to be running the 5K and I am going to be walking with some of the Better U participants. I can not wait to see them and hear how their progress is going and see the transformation in all of them. People have been asking if I am upset that due to having two bad knees I can not run in this race. Honestly, I am not! I went thru four weeks of physical therapy and am feeling so much better. I am happy that I can still work out and have avoided surgery. I am choosing to focus on the things I can do instead of the few things I can not do. I am getting healthier even if it is one small step at a time. After all it was the tortoise that won the race right? :)

Being the Adult

Roseann:

Busy, busy day at work. Good news is, except for the end of the work day, I was on my feet a lot, moving, moving, moving! Although I didn't get done what I wanted to, the day went pretty well. Drowning in paperwork, but will swim through it a little at a time. My biggest concern is that I have to sit a lot for my job, as there is a lot of computer and paperwork, but will try to be cognizant of it, and try to get up as often as I can, and move as much as possible.

I was able to run after work on the track. Still was only able to run 2 miles, as my body needs to get used to the surface. But it was great when a bunch of young middle/high school girls came to the track, and none of them even ran 1/4 of a mile without having to stop and walk. I even jogged past them! That was so fun! I wanted to brag, but had to be the adult. Tee hee!

Feeling good, and working hard, doing well on my food, and loving the changes. Can't get any better than that!

Weigh-in day today, crossing my fingers, and hoping for even 1 less pound! Wish me luck!

Wishing for joy, love, and laughter, and lots of health to all of you.

Healthy Blessings,
Roseann

Positive Reinforcement and Influencing Others

Roseann:

It was another great day with other coworkers giving their support and compliments. I am starting to get a swelled head! LOL It really is nice to have this affirmation. Humbling, and yet, it feels so good, and brings such pride for the hard work! I even had a teacher stop by and ask me about the program, and discuss how important it is for her to get started on losing weight! So cool!

My IT (Internet Technology) guy came in yesterday to show me his lunch. He is a diabetic, and we have spoken several times about changing eating habits, and losing weight. I was so proud of him, as he chose a very healthy salad and fruit. Much better then the lunch with two of those large cookies on Tuesday! So, I AM influencing others. This is very cool!

I ran after work on Tuesday. I ran the track at school, and it was different than running here on the road at home, so I only was able to run 2 miles, as it was hot and muggy, and my body needed to adjust to the different terrain. I will be running again today. I went to Planet Fitness after work yesterday, and it felt so good! I have had to increase the weights as I have become stronger, which is a great thing. As well as having to increase the level on the machines, as I need more of a workout to bring my heart rate up. I am noticing some very important and healthy changes. Can’t wait to find out about my numbers!!

If anyone is out in Liverpool Saturday morning, please come and cheer our BetterU participants on, as we walk the ARC race at Long Branch Park. We would love to see you there!

Hoping you are making excellent choices with your heart health!

Healthy Blessings,
Roseann

Healthy Choices

Roseann:

Yesterday was an awesome day! There were so many reasons to be proud of myself, and relish in my hard work.

First, there were so many compliments yesterday about how good I looked! So many people had noticed my weight loss. It was such a positive validation.

Then, the food choices. Every superintendent's day, our administration treats us to breakfast and lunch, on the first day. Well, they don't exactly offer the healthy choices. There on the table, was a huge assortment of baked goods. I was aware that this would happen, so I saved up some morning calories and treated myself to a glazed donut, which was the healthiest choice there! Then at lunch, they treated us to coldcut sandwiches, salads, chips, cookies, fruit, soda, and water. Well, I chose to have the turkey without the bun, I chose the tossed salad instead of the pasta salad, I grabbed an apple instead of chips and cookies, and I had water instead of soda. Previously, my choices would have been different, but not now! I made some very healthy choices, and my coworkers noticed. I hope that this will influence them also, to make healthy choices.

Then, there was the shoe wear! I haven’t worn anything but flats for a long time due to the cramping I would get if I tried to wear anything with a heel. Well, yesterday I wore healed clogs, and not once did I cramp!! I not only will be able to wear pretty clothes again, but now, I can wear all my pretty heeled shoes again!

Then, we had an awesome conference call. We got to help one of our challengers, and encourage her, as much as she inspires us, and we had a lot of laughs too.

I am so grateful that I have begun this lifelong journey, and look forward to living a heart healthy life!

Healthy Blessings,
Roseann

End of Summer Vacation

Roseann:

Friday: I lost 2 more pounds. Things will become even more challenging, as my calories before exercise are now down to 1,270 calories/day. It’s great losing weight, but it becomes even harder when your calorie intake gets smaller and smaller. The good news is, that the more I exercise, the more I can eat. So, I am trying to move every day. I did more stretching with yoga on Friday and Saturday. I feel more limber and balanced. I remember the first time I did yoga at Gold’s Gym, I was struggling to keep the poses. Doing yoga now is easier. Although, those of you who know what the ‘tree” and “eagle” are, will understand when I say that they are still difficult, but I am doing better with holding the positions.

It was hot on Saturday, but I ran anyways that morning. I jogged the 5K in 30 min. and 18 seconds. I am getting better and stronger every time!

Remember how Beth was talking about our clothes getting smaller? Well I have had to adjust my bra straps. Now the straps are the tightest they can be, and the hooks are on the farthest line. I am so looking forward to buying new clothes, not just shirts and pants, but EVERYTHING!

I was exhausted on Sunday, and I listened to my body, and I rested practically the whole day.

Monday, it was catch up time. I had to catch up on the outside weed eating, so I was outside weed eating for 4 hours. I have a lot of small hills that I weed eat, and I noticed that my legs weren’t tired or sore any more. It used to be hard to weed eat on the hills, because my calves would get really sore. Not anymore! It is just amazing how much stronger I have gotten in just a couple of months. It is amazing and wonderful!

Today, is the start up of work again. My summer vacation is over, and school has begun. Today, I will be busy with meetings, and loaded down with paperwork. My goal is to try to exercise after work, not sure if I will run on the track, or go to the gym. Now, I get to learn how to balance my work, my program, eating healthy, exercising, and life. Phew! Wish me luck!

Hoping your life is balanced and healthy!

Healthy Blessings,
Roseann

A Very Good Week

Barb:

Week 10 has been a very good week for me, and hope it has been true for the rest of the CNY BetterU participants. I can't believe we are going into week 11, but ladies we need to keep the momentum going long after the 12 weeks. I am sure everyone agrees. We have all improved to some degree and it has been a great journey! Once again, thank you to the American Heart Association for this privilege and to all who direct the program.

During Week 10 I have branched out a bit more and now do a two hour water program--the first is the aqua fit and is followed by a deep water program. I feel I have benefited from both. In addition to those 3 times a week, I do the Silver Sneakers on Tuesday and Thursdays, and following the Thursday class, I have added the Sumba program with Suzanne. That is so much fun! Every day I am at the gym, which usually numbers 4 times/week, I also walk on the treadmill a mile every day. I have lost 7 lbs. and seem to be at a plateau. No complaints though because I feel stronger, happier and my blood pressure is down considerably. All in all, the program has been great! Do hope everyone has enjoyed it too. 

All the best, Barbara

Failure is Not an Option

Anna:

I received the following text "F.I.NA.O" but had to admit I did not know what it meant. Then I showed it to my daughter and after a standard eye roll and laugh she told me "Mom, it means Failure is NOT an option!". My friend was encouraging me by telling me that this time around I was going to succeed as failure was not an option. I kept pushing forward and as of today I have lost another 6 pounds but more importantly I have lost many inches! I am building muscle and I feel great! I am full energy, healthy and happy.

This is no small feet considering when I applied for this challenge I was desperate because I was overweight and I knew it. I wanted to get healthy but I didn't know how to get there and I was extremely frustrated. Then the call that changed me life-"You have been selected to be a part of the better U program." Yeah! Since then I have learned healthier eating habits, some great workouts, made some great friends, and probably walked many miles but each one has put me closer to the goal. I will always be thankful to the American Heart Association, St. Joseph's, and Gold's Gym for making this possible.

I feel that if I can do this then anyone can! I am thrilled with the friends that I have been able to share all that I have learned with and all the pounds that they have lost. I am especially happy for my husband who has also lost weight by supporting me in this challenge. So no more excuses get out there and tell yourself that this time around F.I.N.A.O!

You can do it!

Walking With a View

 Roseann:

No Beth, I don’t think any girl is comfortable in a bathing suit! I know that I will need to buy a new bathing suit next year, because mine will definitely be way too big by next summer. I might even splurge and get a bikini next year, who knows? If we keep working hard at being healthier, our bodies will not only feel good, but look great!

Yesterday was very cool. I went to the doctors, and he was just tickled by the weight loss, and was so excited about the changes. He is looking forward to seeing my numbers. I will be going back to him in October to see if they have improved even more, so I should have even better numbers by the luncheon on Nov. 1st! My blood pressure had been increasing, and when I went to see the St. Joseph’s cardiologist Dr. Igbal, my blood pressure was in the 130’s systolic. Even thought that is not considered Hypertension, it was pretty close to the line of 140/90. 130’s systolic was high for me. Yesterday, it was 118/78! Now that’s more like it!

I walked 4.4 miles yesterday. I was planning on going to the gym, but the weather, and the clear blue sky was just calling my name! I was not going to waste a perfect day inside. So, Laddie (my dog) and I went for a walk in my “neighborhood”. I can’t wait until the Fall, it is going to be a spectacular walk! My calves are very tight and sore, so I am going to attempt to get to the gym today to do some exercising on the machines, so that I don’t stress my calf muscles and get hurt again. I think it is from walking and jogging on the hard pavement. But the view makes it so worthwhile! Not to mention the onlookers. We had a few cows and goats greet us as we were walking. They brought joy and laughter. You can’t get that at a gym!

Please don’t think that I am putting down the use of gyms. I just prefer to do my exercising outside while the weather is beautiful. Gyms are fantastic to get good strength workouts, to network, get support, and full body workouts that you can’t get by just walking or running. What I love about this program, is, you have choices. You don’t have to follow strict guidelines. You find what works for you, and do it. Just like your journey, you need to find what motivates you. I prefer to exercise outside, that is my choice. But, if I want to, I have the choice to go to the gym, when it is right for me. What do YOU like to do? Whatever it is, go and do it! Go to the gym, go for a bike ride, go for a walk, exercise in the privacy of your own home. The bottom line is to just get going!

Healthy Blessings,
Roseann

Shopping as a Breakthrough

Beth:

Today, I experienced a major breakthrough! No, seriously, I did something today that I haven’t done in 9 years. Something I’ve WANTED to do but couldn’t! Something that makes me so HAPPY but will certainly cause a strain on my wallet! I went clothes shopping in Ann Taylor Loft! Now, many of you are thinking, ‘So what? I shop there every day!’ Well, I have been a size 1x or 16w for 8-9 years so my shopping is limited to stores that carry plus sizes (yuck – I hate that term – plus size!). The selection is always limited and quite honestly, kind of old-ladyish! But I bought two new adorable tops today that fit me like a glove.

You don’t know me personally, but I LOVE to shop. Retail therapy is like a religion to me. So opening this new door is like nirvana! Not to mention, it’s so motivating!

As of yesterday, I am down 25 pounds; only 5 pounds away from my goal of 30 pounds. I am not stopping there. I will adjust my goal and then focus on 40 pounds. Wow – if I were 40 pounds lighter for my cruise in November, I could actually wear a bathing suit without feeling uncomfortable. But wait…does any woman wear a bathing suit and feel comfortable?

Influencing Changes in Others

Roseann:

This week our Better U program is about family, not just about what is in our genes, as some of our unhealthy heart problems can be contributed to genetics, but also, about making exercise a family tradition. Both I and my husband have parents with heart disease, so it is important for both of us to be more heart healthy. I have been cooking less amounts at dinner, and making subtle changes to the ingredients, and cooking process, and he has been doing more around the house. My husband has lost 15 pounds since June, just by these simple changes! I was worried that he would have difficulty with the changes in our diet, but he has been supportive, and now is reaping the benefits! My eldest daughter has begun to incorporate exercise into her daily routine. Monday, we walked together with her daughter, and yesterday she walked by herself the 2 miles to our house, and I was so very proud of her. I would be happy even if I had effected change in just one person, but knowing that I have influenced more, makes me so proud! It is like a ripple in a pond, our changes can influence countless more, as with each person we touch, numerous more are effected, and it grows exponentially! Franklin was right last night when he said that what we have started, can effect hundreds of people. What an honor to be a part of this journey!

There are so many activities to look forward to, the ARC race on Sep. 8th, the Handbags for Hearts on the 20th, and our AHA luncheon on Nov. 1st. Even though we are coming to the closing bell on this round, this is just the beginning of a lifetime journey. I am not worried about what will be happening after the program is complete, because after the 12th week, I will be working just as hard to keep up the great work I have already begun, and hoping that lots of my coworkers, students, and parents will join me in the quest for better heart health. A lot of the BetterU challengers have become friends on Facebook and Myfitnesspal, so we will keep in touch and continue to support each other.

What have you and your family done together today? Go for a walk, create a garden, go for a bike ride, there are so many options. Make exercise a family affair.

Healthy Blessings,
Roseann

When Others See Change

Roseann:

Well, I have no faith in Google maps or any other internet mapping system. None of them seem to be able to find our house. So, when I thought I was running 3 miles, it was actually about 2.6. So, I added some more length to my run, and my time was 30 min, 30 seconds. So, I don’t look at this as a bad thing, but good to know that I ran a true 3 miles in 30 minutes. Not bad for a 46 yr old overweight woman! But, some day, I won’t be overweight. I will be a healthy weight, and I so look forward to that day!

Every time I run, it feels better and better. My rhythm is more regular, and I think my body is really liking this! Yesterday, I walked with my daughter and granddaughter. We walked 2 miles, and then I jogged the two miles home to my house. It only took me 23 minutes to run the 2 miles, after I had already walked 2 miles! I really love exercising. It feels so good.

I received quite a few comments yesterday when I went to the school. Most of them knew about this program and have been my cheerleaders. It feels so good to know that others can see the change. It’s a validation for all our hard work!

Tomorrow, I will be going to see my primary doctor. It is frustrating to have to go to the doctors just to have your prescription refilled, but we have to do what insurance asks. I actually look forward to it, because I have not seen him in a year, and he is not aware of my participation in the BetterU program, and I can’t wait to see his reaction to my weight loss! He was the physician who had encouraged me for the past two years to lose weight and lower my cholesterol. I know he will be very happy with the changes, and I look forward to sharing my numbers at the end of this program. I am very curious to know just how much my numbers have changed!

Today, hopefully my mother will be discharged, and maybe, I will be a great Aunt again! My nephew and his fiance’ are having a baby. Life is so good!

Hope your life is full of joys, challenges, and fulfillment!

Healthy Blessings,
Roseann

Another Weigh-In

Roseann:

I weighed in on Friday, and lost 2 more pounds! 21 in total since June! So awesome!

Exercise was minimal this weekend. I had my daughter and future son-in-law staying with us over the weekend, and went to visit my mother in the hospital on Sunday. She is still experiencing fluid issues, so will not be discharged as of yet.

Today I will be going to the school to check on paperwork, and will be stopping by Planet Fitness to do some strength/circuit training. I’ve been running, but haven’t really worked enough on my muscles, so I need to make sure I balance my running/jogging, with strength training. I miss going to the gym, so I am really looking forward to going today.

Busy week ahead getting ready for the new school year, helping my parents, and taking care of myself. Actually excited about the start of the new school year. I have so much to teach my students and parents, and can’t wait to get started on mentoring and encouraging others to be healthier.

What have you learned reading our blogs? What can you teach others about being more heart healthy? Spread the news, and be a catalyst for heart healthy change.

Healthy Blessings,
Roseann

Running Carefully and Enjoying Changes

Roseann:

Well, I discovered why they suggest not to run two days in a row. I ran again today, and my left lower leg was very tight. I don’t want to injure it again, even though it is tight up in the front shin, not the side, it is still close to where the previous injury was. But in spite of the discomfort, I ran really well. I jogged my 5K in 29 min and 12 seconds. I knew I did well yesterday!

I loved what Beth said a couple days ago about our clothes being too big. I too have had to resort to using belts. I am looking forward to getting down to the size I want to be, so I can buy cute clothes. No more having to wear clothes that cover my belly, or hide my body so that I can’t see it. No more settling for what hides, but soon, I will buy it because I like it! And some day, everything will look good!

But that is not as important as the changes going on inside of me. Knowing that my cardiovascular status is improving, and that every day I exercise, makes me healthier, and lessens my risk of heart disease, is priceless. It’s all worth the work!

I look forward to a weekend with family, resting, relaxing, and taking care of my heart.

Healthy Blessings,
Roseann

Loving the Way You Look and Feel

Roseann:

Yesterday was another day of resting and doing small chores. Rest is very important in-between exercising to allow your body to heal. I did very well with my calories. I was under in all categories. Need to drink more water though, my intake has been low. Averaging about 3-4 glasses/day.

I jogged really well today, and would love to tell you how well I did, but unfortunately I can’t. I have been using my cell phone’s stopwatch, and I put it in my pocket while I jogged. The button must have accidentally been touched while I was running and turned off the stopwatch. I need to find a wrist one or some other kind that won’t accidentally turn off!!

I know I did well, because I increased my pace going away from the house, and let the momentum of the hill going towards the house catapult me into a “run” as I completed my 5K. I am sure that I was a little faster than last time, but can’t verify it. But I know my body, and it felt good. Something kind of cute struck me as I ran. When I was heading back towards the house, I saw my shadow as I was running. For the first time in years, I didn’t feel sick to my stomach or disgusted by what I saw. My profile looked pretty good. I still have a ways to go, but I can’t begin to tell you how good it feels to not be disgusted by seeing my silhouette. I may not look like a model, but I feel good and look good. I am beginning to love myself again, not just on the inside, but on the outside too. You don’t have to be a size 0 to feel sexy or beautiful. You just need to look at yourself in the mirror, no matter what size you are (I am a 14 going on a 12), and love the way you look and feel. I am there now. And it feels so good!!

Can you look in the mirror and love what you see reflected back? If not, what do you need to do to start loving you again? Start the Better U program now, and you too will begin to love yourself more and more each day. You ought to, because we all deserve to feel loved, sexy, and beautiful, because we all are!

Healthy Blessings,
Roseann

Planning for a Healthier Future

Roseann:

I apologize for not blogging yesterday, but had a very busy day. I ran (jogged) in the morning, did household and outside chores, and then went to take my daughter to her doctor’s appointment. Then we went to visit my mom for just a short while, and then drove home. Unfortunately, I didn’t make it home, my radiator blew AGAIN! We just replaced it 2 months ago, should be warrantied. Had to be towed home. Stressful end to the day.

Did well with my 5K training yesterday. I jogged it in 29 minutes and 34 seconds. As I said before, I am pleased even if I just shave off seconds each time. And I feel great doing it. I know that I am not “running” but I am doing a pace that is comfortable for me, and I haven’t had to stop to walk. I am so proud of me, as I never thought I would ever be able to run or even jog again. I know that I will get better and faster every time. I wasn’t even as sore as before. Now that I can’t go anywhere for a day or two, I will probably run each day, if I am not too sore. I know that you should rest in-between, but if I have the time and energy, why not? Every time I run, I make myself healthier.

My mom being in the hospital has truly inspired and encouraged me to work ever harder to fight heart disease. As you all know, both of my parents have heart disease, and now, my mother has accumulated another heart related co-morbidity that increases her chances of stroke. While in the hospital, she has developed A-fib (Atrial fibrillation) and may have to go back on Coumadin. Her CHF (congestive heart failure) is very unstable, as she had to go for extra dialysis yesterday to remove the fluid that accumulated in her lungs overnight. She is a train wreck, and I don’t want to be where she is, when I am 74 years old! I want to be healthy, moving, and living my “golden” years well!! I don’t want to suffer from heart disease like I have witnessed with my parents. It effects your quality of life, and inhibits you from doing all those things you want to do. And I have so many things I want to do when I retire. I want to travel, and enjoy the time with my grandchildren, and by then, my great grandchildren! I can’t put into words how grateful I am that I am here, given this opportunity to change my life, and make the rest of my days, healthy, and fulfilled!

By the way, today is my parent’s 53rd wedding anniversary! I am grateful that they are still alive to celebrate, and hope that they will be able to enjoy their 54th.

Now is your time too. If you haven’t already started making changes, do it today! Start your journey to a more heart healthy life, and enjoy each day you are given!

Healthy Blessings,
Roseann

Baggy Summer Suit

Beth:

I had a big meeting today at work so I pulled out one of my 'summer' suits to wear. What a fabulous feeling to see that the pants are BAGGY and the suit jacket was so big - it looks sloppy!

My wardrobe is shrinking quickly but I am hesitating to buy new clothes. My personal goal is to lose 30 pounds and I still have 9 pounds to lose. I will be investing in some belts though to bridge the gap between my 'old' size and my 'new' size!

I really do feel like a 'Better Me'!

Balancing Life

Roseann:

Friday was a complete washout in terms of exercise. I didn’t even get out of my nightgown! I did some housework, but I just did not have any energy. I was exhausted mentally, emotionally, and physically. I did not move much at all yesterday, and was strangely hungry. I barely was able to keep my calorie intake within range, but luckily, I was able to not go over on calories. I did however go a little over on fat and protein.

Saturday, I found my energy again, and was able to run. I did GREAT! I “jogged” the whole 3.2 miles! I kept a slow steady pace, but did not have to stop and walk at all! It is a very slow jogging pace, but it kept me moving the whole time. Now, that I found a comfortable pace, I will keep trying to improve on my time. My time was over from before, but that was because I was “running” previously. My time was 30 min. and 5 seconds. It felt so good to be exercising again!

I went to go visit my mother again on Saturday and Sunday. She is doing better in some cases, although had another setback Friday evening in regards to her cardiovascular status. So, next week, will be going every other day to see her, and continue to balance my life between watching over my mother’s health status, and improving mine.

Sunday, was able to do the yardwork I had needed to do for the past week and a half. Felt good to be working my muscles, as well as being productive and accomplishing a task. Went to dinner with my Aunt and Uncle, sisters, brother-in-law, husband, and niece. Went to Friendly’s and ordered the ginger chicken stir fry. It was delicious and only 530 calories. I had plenty of calories left over from the day, having exercised, that I even got to have ice cream. I was joking about it to my niece and told her that I am usually allowed to moan with my joy foods, but didn’t as I didn’t think it was appropriate out in public. Tee hee. I did go over in protein, carbs, and sodium, but still was able to stay below the calorie range.

Hoping you are balancing your life also, and taking the time out to care for yourself as well as others.

Healthy Blessings,
Roseann

Staying Successful No Matter What Happens in Life

Roseann:

Yesterday was a very long day waiting around for physicians in the hospital. It was successful in forming a plan, and understanding what we will be doing for her, and getting on board as a team to make my mother better.

Today, instead of running, I have a LOT of tasks to complete that were neglected this past week. I will be doing a lot of yard and housework, so will be keeping very busy.

Still doing good on food, although went overboard in sodium today, still stayed within my caloric range.

Looking forward to being home today!! Been a long week!

I lost another 3 pounds this week in spite of not exercising as much as I desired. So, you see, you don’t have to work hard, or push yourself, the goal is just to move, and watch your diet. You can do this too, no matter what you have going on in your life!

Healthy Blessings,
Roseann

Family Support

Beth:

My parents are here from Florida for a few weeks and I was so excited to see them! They are very well aware of the BetterU program and have been very supportive. I was a bit nervous when they pulled in the driveway - would they notice the effects of seven weeks of exercise and healthy eating?!

I wasn't disappointed! They immediately noticed my weight loss - especially in my face - and commented that my clothes look 'big' on me!!

When I weighed myself at the gym on Tuesday and saw that I lost two more pounds, I was so happy they were here to share the great news! I have lost 21 pounds in total since the program started and I am only 9 pounds away from my personal goal of 30 pounds!

I miss bread and butter, I miss pizza, I miss soda and I really miss hot fudge sundaes but I love how I feel and the saying is 100% true - 'nothing tastes as good as skinny feels'

Seeing Results

Barb:

It's hard to believe we BetterU participants are in our 8th week. So far so good, and I'm enjoying the challenge. In addition to the group participation, I have been walking a mile and one/half every day on the treadmill when I go to the gym (which is 3 or 4 times a week). I take my new shuffle (?) which my twin granddaughters gave me for my birthday and it makes the time on the treadmill more enjoyable. In addition to losing around 6 lbs., when I measure my blood pressure on my own digital blood pressure kit, the numbers are much lower. I've always been told more activity and losing weight would help to lower one's blood pressure. Now I'm a believer!

Do hope all of the BetterU participants are making gains toward their individual goals.

Thanks to Lisa for her encouragement and helpful hints and suggestions via the telephone conference calls on Tuesday evenings at 8:00 p.m. I intend to keep working hard at improving my heart and overall health. Best wishes and good luck to all.
Barb

A Busy Few Days

Roseann:

I have not been able to exercise yesterday or today, due to increased focus on my mother who remains in the hospital and is having difficulties. I am doing great watching my food intake, and bring my food with me for lunch, so that I am not having to eat the hospital food except for dinner.

I will not be inputting much these next couple of days, so hope that everyone is busy living life, doing well watching their intake, and moving, moving, moving.

Healthy Blessings,
Roseann

Continuing the Training Process

Roseann:

I ran yesterday and my time was off by only 3 seconds! I ran/walked/jogged the 5K in 28 min and 45 seconds. I think I did fantastic considering, I stopped more frequently to walk. I didn’t run until I couldn’t anymore, I ran a little, walked a little. I listened closely to my body, and when my heart rate went up, I made sure that I didn’t get short of breath, or dizzy, I walked when I felt it was going too fast. I was very sore at the beginning of the run, I was worried that my legs and feet were going to get worse, but after a while, I didn’t even notice them. I do know now though, why my feet and ankles hurt so much after the first run. Running on the road, on the side of the road, I am running while trying not to twist or turn my ankle on the various size rocks and gravel. I guess, once I have been running for a while, my feet and ankles will get stronger. But I love running outside in the country where I live, it is so beautiful, that you just can’t get that kind of experience running in a gym or on a treadmill. Ran with my dog today, which didn’t impede my time, but felt bad when he wanted to pee at every tree and mailbox! LOL

I went over on my food today, in spite of choosing a healthier dinner at Barbagello’s. It’s ok, one day is not going to be detrimental to my overall program. Besides, the apple pie was delicious!

Not sure what today holds. Have a busy day with a visit to the hospital. Will do my best to move as much as I possibly can.

Had a great conference call with lots of my fellow lady challengers. It was great. Thanks Lisa. Look forward to our ARC race in September, and all the new challenges we will be working towards in our lives.

What new challenges have you begun?

Healthy Blessings,
Roseann

Staying on Track Through Life's Surprises

Roseann:

Not much to report for yesterday, as I was mostly at the hospital with my parents. But I did exercise in the morning at the gym, knowing I had to go to the hospital, and did good on calorie intake. Today I am planning on getting some chores done at home, and running again some time during the morning.

My feet are very sore, so I am hoping that I can tolerate running today. I won’t have to go back to the hospital until Wednesday, but I am proud of myself that I am still finding a way to support my parents, but still take care of myself. Life can be an easy excuse to slow down or stop your program or training, but exercise they say is a good stress reliever, and I need to de-stress! I am grateful to have a sister who helps me in supporting my parents, and allows me to have my rest.

Looking forward to our conference call tonight. They are always so informative and inspiring!

Can’t believe we are already into week 8! This program is just flying by, and I am just amazed at the progress of each and every one of us. This program has changed, and perhaps, even saved our lives, there is no way to say thank you enough. Hoping that this blog has inspired you also, to make changes in your life. And maybe something we have shared here, has not only changed your life, but has been a catalyst for preventing you from being the next heart attack or stroke statistic!

Wishing you a heart healthy life.

Healthy Blessings,
Roseann

A Cheat Night and a Gripe

Beth:

I haven't blogged in quite a while...sorry about that! Life gets busy - especially during the summer in upstate NY. Everyone tries to enjoy the nice weather while it's here because we know what January is like!

Things are going great with the program. I had a great 'cheat night' at Melting Pot with friends last week. The chocolate fondue was worth every calorie :)

My most recent 'gripe' is skinny people that can eat fattening food and not gain an ounce. I sit in restaurants and watch these huge meals come out of the kitchen and then skinny people eat the whole plate! I'm talking about pizza and wings, fettuccini Alfredo (yum!), cheeseburgers and anything fried. I swear I can gain weight just by being in the same room as these foods; so how do these skinny people eat them? We all have those friends who can eat anything and still fit in their size 2 jeans. I really hate these people! I especially hate them when I'm eating a green salad with oil and vinegar.

I know...I know...everything in moderation. But I really want to stay strict with my diet until I reach my goal of 30 pounds lost. Then I'll get more relaxed and move to a maintenance diet. I'm still at 19 pounds down total and that's amazing. I haven't measured my waist but I know for sure I am losing inches. My clothes fit completely different which feels fabulous!

Running Away from Home is Easy

Roseann:

Written Friday: "Well, this morning was the first morning I stepped on the scale, and it did not change. It didn’t go up or down, it was the same. And I am not sad or angry or disappointed. I feel too good to feel that way, and I know that I am doing great. So, I remain at 16 pounds and 3 inches lost, and I’m moving on. I’m not looking back, but looking forward to what the next few weeks brings. Thanks Lisa!"

Later after I wrote this, I found out my mother had been hospitalized. So, the rest of the day was unproductive in terms of exercise. I had a good nutritional day, because in spite of having to eat at the hospital, I still stayed within my calorie range. Actually, I was a little under my minimal. I hadn’t had my second meal of fish for the week, so I was seeking out a fish meal. All they had was deep fried beer battered haddock, so I had that, some green beans, and a slice of apple pie. The healthiest meal I could find there!

Saturday was a better day in terms of exercising. I had some items to put into storage, which is only 1 1/2 miles away from our house, and on the way to my daughter’s apartment. I had to babysit, so I used my granddaughter’s stroller to transport the items, dropped them off at the storage unit, then picked her up and we went back to my house with the stroller. And then of course, I was busy with her for a few hours. So, needless to say, I got my exercise. My calorie intake was over because I made some cube steaks, but they needed to be eaten, so it was a nice treat!

Sunday was the first day of my so-called “training” for the 5K. Well, I couldn’t do what they suggested because the terrain was undulating and not flat on a treadmill. Except for the hill that I have to initially climb, it is mostly downhill going away from my house. Unfortunately, it is mostly inclined and uphill going back, so it is so much easier to run away from the house, then to run back. So, I did excellent with the initial running which I ran for over a mile before stopping! Then it was run/walk, run/walk all the way back home. I had to listen to my body, and if and when I felt short of breath, or dizzy, I walked until I improved, and then ran again, until the next time I needed to stop. It worked well for me, not to mention, I couldn’t see the readout for the stopwatch in the daylight, so it was fruitless to try to do it the way they said online, by running for 10, walking for 1 and repeating. When I started out at the front of my driveway, I started my stopwatch, and when I returned, I stopped it. My time for 3.2 miles was 28 minutes and 42 seconds. Not sure if that is good, but I think instead of running and walking they way they instruct online, I am going to try to run as long and as often as I can, and maybe look to improve my time each time I run. So, instead of following the internet’s idea of training, I am going to train myself by just trying to push and improve myself each time. It is semi-measurable, but I will know if I am improving if I run more than walk each time, improve my time, even if it is just seconds, and be less short of breath, and more consistent each time.

I walked again to pick up my granddaughter, so I did very well on exercise yesterday. Not to mention, my very active granddaughter kept me moving! Because of my exercise, I was able to eat more calories, so I had spaghetti and meatballs for dinner. YUM!

Going to the hospital today, but I am going to exercise this morning before I go, and pack my lunch, so I will be more apt to eat healthy. Hoping the stress is not going to effect my body, and that the exercise and good eating will help me get through this stressful time.

Hoping you are all living well.

Healthy Blessings,
Roseann

Roseann's Good Day

I am just so excited, I can't believe what I did today!!  I put in my blog yesterday, how I want to get started on training for the ARC race that we will be walking in September.  I hadn’t planned on starting today, but, when I went to the gym to exercise, I decided that I would give the treadmill a try, and see how well I would do.  I had previously went online to see how they recommend training for the 5k.  I found a training schedule for 4 weeks training, (the ARC race is in 4 1/2 weeks).  It said that you would start your first day by running 10 minutes, then walking 1 minute, and to repeat 2 times.  So, I began, and I was shocked how good I felt.  I started out and ran for 10 minutes, then I walked 1 minute.  I felt great, and couldn’t wait to get running again, so I ran another 10 minutes.  Once that 10 minutes stent was done, I walked for a minute and 1/2.  I was already 1/2 way through the 5k!  So, I carried on, I ran another 10 minutes and walked 2 minutes.  Now, I was only 7 tenths of a mile away from the 3.1 miles.  So, I ran for another 9 minutes, and I DID IT!!  I completed a 5K!!  I will be honest, my groin muscles were tired and sore, but I wasn’t as sore as I thought I would be.  What made me feel so good was that while I was doing this, a young gentleman got on the treadmill 2 machines away.  He was huffing and puffing as I was halfway through my run.  He looked younger than my children, was small in stature, and looked so healthy, but he was struggling, out of breath, and couldn’t finish!  But I did!  It made me feel so proud of myself.  Thank you so much Suzanne for inspiring me, and Lisa for giving me the courage and the great advice you have given, especially regarding encouraging us to go beyond ourselves, and do things we have never done before.  I look forward to seeing just how far this goes!

 

And for more good news, I found my tape measures.  It took some of our ladies a long time to get on the scale.  Well, I had not measured my waist, I guess that I was just so worried that it wouldn’t show me what I wanted to see.  But, as Lisa has emphasized, just like the scale, the tape measure is just a tool, and not to be afraid of it.  That what it “says” does not and should not effect our thoughts.  So, with the courage that I have obtained through this program, I decided to go ahead and measure my waist.  When I went to see the St. Joseph’s physician, Dr. Iqbal, she said that she wanted me to lose at least 3 inches from my waist.  Mid abdominal girth is a significant risk factor for Diabetes, Hypertension, and Heart Disease, and my girth has been large for many, many years.  Well, I checked, and I lost exactly the 3 inches she asked me to loose!  I knew that I had lost inches because of how my clothes had been fitting so well, actually falling off of me, LOL.  I was so enthralled that it was 3 inches!  I am just so grateful that my journey has been so successful, and I hope that the other 10 ladies are experiencing as good a journey as I am. 

 

So, another good day.  I will be sending this before I do my weigh in, so I might blog twice today.  Hopefully with more good news.

 

Hoping you are all considering what you can do, that you never thought you could, and going out and doing it!

 

Healthy Blessings,

Roseann

What Have You Always Wanted to Do?

Roseann:

I had to go into work today to get the rest of my summer hours in, although I still have much more work to do before the start of school. So, most of the day, I was up and down from my chair at work, but doing more sitting than I would have liked.

After I got home though, I kept moving, with vacuuming, and getting dinner, and after dinner, I went for a brisk walk with the dog. He paces so well, I think he would be excellent to run with! I brisk walked the 5K (I measured it on Google), and there is an intersection 1.6 miles from my driveway. It actually totals 3.2 miles up and back, which is a scant bit more than a 5K. It is ok though, better to be a little longer, than too short. I brisk walked it in 45 minutes. So, I think I will do ok trying to run it. Although I have never been much of a runner, I am going to give it a try. And even though we will be walking the ARC race, this will give me a goal to reach for. Once we do the race in September, then I will keep on running at school and home to keep it up, and maybe next year, I will think about running it on my own or with a friend! This just might be the beginning of a new focus for me. I have always said; “ I can’t run, or I wish I could run, but I just never could”, I am not going to say that anymore. After the last conference call with Lisa, I am changing the way I am thinking. No more negativity, but now, I want to challenge myself. Why CAN’T I run? Who says I can’t? What is stopping me? I may just find out that it is more fun than I thought. But, I won’t know until I challenge myself. So, here I go! Thanks Lisa!!

It was funny that I was very hungry after I got home from work, and after dinner, I discovered that I was needing to eat dessert to get enough calories! It was fun actually needing to eat more, than struggling to not eat too many calories! I will have to make sure that I have some good healthy snacks available at work, so that if I get hungry in the afternoon before dinner, I can eat a snack and then I won’t pig out at dinner time. I need to balance the calories throughout the day, instead of eating a lot of calories at night.

So, what have you always wanted to do? Run a race? Go back to college? Start a hobby? Whatever it is, challenge yourself. Stop thinking about what you can’t do, and start focusing on what you CAN do, once you decide to do it. Find your barriers, overcome them, and go do what you want to do!!

Healthy Blessings,
Roseann

Motivation to a Better Me

Tonia:

I haven't exercised at the gym in over a week, but 4 out of 7 days last week I walked over 2 miles. Since beginning the program I feel the need to exercise and it feels great. I had my yearly visit to my cardiologist recently. He was excited to see the results from only 6 weeks of dedication to the program. Thanks so much again for the motivation for a better me.

The Power of Plateaus

Anna:

Today was the day when I have to admit that I have hit a plateau and it is hard. Then like a miracle I checked my e-mail and then the words that I needed to hear arrived at just the right moment thanks to Patty Bear! Although this is just her newsletter to me it felt like she had personally sent this e-mail to me as it is what I needed to hear at the exact moment. Although I could try and write how frustrating it is at this plateau I think she does a way better job so below is her newsletter. I immediately sent a thank you to Patty Bear for giving me the encouraging words I needed to hear.

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August 08, 2012 An enthusiastic welcome to all the new Barnstormers who have joined us since our last newsletter! The Power of Plateaus Doesn’t a plateau just sound like it should be a nice, quiet, soothing place to be?  It sounds peaceful almost- plateau. And yet, it’s exactly where that little voice in your head starts yammering on about how, “I knew this couldn’t continue, things were just going too well”, or “I’ll never get there- this thing doesn’t work either”, or “I guess I just don’t have the talent/willpower/smarts to do this after all”. You were making such gooood progress, and then you hit the plateau and it feels like a brick wall. You come to a screeching halt. Plateaus are most often associated with weight loss, but they happen in every single goal in life.  They happen in relationships, finances, and business too.  In a marathon the 20 mile point is called hitting the wall. In aviation, for many years, pilots were afraid of hitting the wall called the sound barrier. They encountered the violent buffeting as they approached the speed of sound and were afraid that their airplanes would break apart. Some actually did. But eventually pilots broke through the sound barrier, and like the marathoner who runs through “the wall” they discovered something very interesting. Once past the shock wave of transiting into supersonic flow everything just smoothes out. After they passed the sound barrier it didn’t get harder- it got easier! Isn’t that interesting? The barrier is actually the gateway to faster and easier. The person who allows herself to be discouraged and quit at a plateau never even realizes just how close she came to a total breakthrough. For the person who perseveres just a little longer though it looks like this. Navy F/A-18 Hornet passing through the sound barrier So what does it take to break through your “sound barrier”? Here are four power points in a plateau. 1.     Confront your complacency- sometimes we think we’re doing everything we can, but if we’re really observant we’ll notice that we probably got a little complacent and maybe a tad sloppy. Go back to the basics- all of them- and continue on. 2.     Relax – sometimes we are actually trying too hard and we need to relax in order to move forward. Rest. Be grateful for everything you have accomplished and everything you’ve become. Appreciate the view and gather your energy for the next stage 3.     Integrate a new image- every big goal causes us to become someone new in the process, someone bigger and bolder.  What I often see is that complications from this take people by surprise or silently sabotage them. As you grow you come to see a new person in the mirror and others see a different person facing them as well.  That can be both exciting and scary for you.  Not everyone else is thrilled about it either.  Some are jealous, some afraid, some feel abandoned.  Plateaus are a great place to take a breath and come to terms with that and claim all of your energy before you make the next big push. 4.     Vision and Decision- if you’re having trouble finding the energy to decide to push on, your Why isn’t big enough. Why do you want this? How will your life be different as a result? How will you be different? Get really specific.  Paint a picture that you can see, feel, taste, touch, and hear. When your Why is big enough the decision is easy. Plateaus are not a bad thing. They‘re an invitation to something greater, to step into a bolder more powerful version of you. Plateaus require courage from you to stay on course and the vision to move beyond them. Plateaus are a Power Point Whether you are facing a challenge around weight loss, business, or something else, my challenge for you is to find out, where is the power in YOUR plateau? That F/A 18  Hornet passing through the sound barrier is pretty cool, huh? But the picture of you passing your “sound barrier”?  Even cooler!              In Joy,       Patty Bear owns The Flying Club®, and is a former Air Force pilot, airline pilot, and mom. As a coach, she helps busy “women on the go” who are starved for time, sick of dieting, but determined to be healthier. Her 6 month program shows you how to lose weight from the inside out so you feel young, live longer, and look great!  www.theflyingclub.com

Smoke Free for 28 Days

Laura:

I am now 28 days smoke free!! I feel great in that aspect! I found out on our conference call with Lisa tonight that I have lost 1 pound since I quit smoking so maybe things are starting to turn around??

I did fit trax today at the gym and I love it, I am so hoping that after all of this is done I will be able to afford to keep this up at the gym and do the fit trax because fit trax seems to be something I think I can do and I think it will help me. I feel like I am behind in the weight lose area due to the quitting smoking as I feel I have been at a stand still because of the focus on stopping the cigarettes. It sounds strange but makes sense to me and probably other smokers or ex ones.

I am happier and sleeping better so feel things are improving overall. I am finally in a routine of getting up going to the gym and then going to work, part of my obstacles are sometimes my job is a little busy and/or crazy some my small frequent meals become bunched together making them larger. My diet has improved and I am learning to make better choices. I have a great feeling about all of this, my excitement grows everyday and unfortunately this program is almost half over!

A Really Good Day

Roseann:

I had a really good day today.

I wore my size 14 jeans all day for the first time in YEARS! They have been in my closet waiting for so long, I don’t even remember how long ago it was I bought them! I do know though, that it has been years I have been waiting to finally wear them! Not only was I able to wear them, but I was comfortable, even bending down and weeding. I was able to get out and enjoy the absolutely beautiful day. I even took my bike ride this afternoon, riding for 3 miles.
I had totally forgotten that today was Tuesday, and that we had our conference with Lisa at noon. We were able to have it this evening, and as usual it was very enlightening and helpful. It was nice to have Laura and Suzanne there too.

We will be doing the ARC race on September 8th together as a group. And even though we will be walking it, I plan on training as if I were going to be running it. I will start next week. I am not a runner, but thought this would be a great goal. Suzanne said that her one goal is to do a triathlon and this inspired me to try to train for the 5K. Wish me luck!

Hope you are setting goals for things you have always wished to do, but never thought you could. Now is the time to believe!

Healthy Blessings,
Roseann

Lower Numbers and Taking Advantage of the Weather

Roseann:

Yesterday was a good day. Not too eventful, I did gardening for about 3 hours in the late morning, and then went to my husband’s doctor appointment. And guess what, you got it, his numbers were better! Unfortunately, his cholesterol is still not low enough to avoid beginning a statin, but his A1C was lower than it has been in a long time! So, the changes in my diet have been effecting him too. That made me so happy! We went shopping and walked around the stores, and I would love to tell you how many steps I walked, but my pedometer fell off last night and reset itself, so I have no idea how many steps I took. But I know that I kept moving all day and that is the key.

I continue to do very well on my diet. If today is as beautiful as it was yesterday, I will be outside for most of the day doing yardwork. And maybe I can convince my husband to ride bikes this afternoon. If his back is still hurting, I will go alone, or walk the dog. I just want to take as much advantage as I can of this absolutely gorgeous weather!

Kind of funny, there is one drawback to losing weight and inches. Yesterday my husband was picking on me and saying that my capris were getting so baggy, that it looked as if I didn’t have any buttocks! That made me laugh, and feel good too. And as a woman, even though I am not great at finding bargains, I look forward to shopping for a new wardrobe! I feel like a kid just starting school, by the time I go back to work in September, I will need new clothes too!

Hope you too are getting out there and moving in this beautiful summer weather.

Healthy Blessings,
Roseann

Inspiring Change in Others

Roseann:

Not much to say about this weekend. I didn’t go to the gym, but did work around the house. Helped my husband to move some heavy equipment, assisted with some renovations in our house, babysat my granddaughter who kept me so very busy, and did my usual housework. Tried to keep as busy as I could.

I felt really good when I helped to inspire another friend in her weight loss dilemma. I loved being able to share the information that I have learned to assist her. I hope that my life will be a continuing example for others. My husband had blood work done Saturday for his appointment today, so I am hoping that we see a change in his numbers. Even though his diet really hasn’t changed all that much, the smaller changes that I have made may be affecting his numbers, such as less use of butter, and more vegetables. He had lost a couple of pounds recently, so I am hoping that he is changing on the inside too.

Did really well on my food diary, keeping my food within my calorie goals, even being able to feel full and eat dessert too! Sometimes I still have problems with too much protein, cholesterol, fat or carbs, but for the most part, I am doing well.

Have a busy week ahead with personal activities, so am going to try to find a balance between my chores and my gym visits. Plan on working outside a lot, that’s if the weather cooperates. I like doing yardwork, I feel like I am accomplishing so much, as I am making my yard look beautiful, and at the same time getting my exercise. It’s a very symbiotic relationship! Not to mention when I use my reel mower, I am also helping the environment, a nice little perk.

Hoping you all had a productive and healthful weekend,
Healthy Blessings,
Roseann

The Funk Has Lifted

Roseann:

It has been a wonderful two days. As you read from my previous post, I was in a funk all this week. I felt unmotivated and felt a lack of energy. Lisa Cavallaro and I discussed that during our conference call yesterday. It was cathartic to be open and honest, and know that what I was feeling and thinking could be changed. Not by anyone else, but by me. I have the power to change my thoughts and the feelings will follow. I and the other 10 ladies in the Better U program have so much to be proud of. We have taken the steps to better ourselves, not just outwardly with our physical bodies, but inside too. We are becoming not just heart healthier, but we are also learning to love ourselves, take pride in what we have accomplished, and to change our thoughts and feelings from the negative and self critical ones, to positive and uplifting thoughts. We have all had our good times and our bad times in this journey, and even though we have come half way through, and will have completed the BetterU program in 6 more weeks, our journey into our new heart healthy life has just begun. This is not the halfway point to the end ladies, it is just the beginning to our new lives.

For me, getting through this funk and not giving up has been amazing. I have never reached this pinnacle, and kept on, I have always given up. Not now! With the love and support from you ladies, the readers of this blog, friends and family, the staff of the AHA, Golds, and St. Joseph’s, there is nothing that I can’t do. I feel so proud of myself, as well as all of you, that we have done so well. It doesn’t matter what the change is in you, celebrate it, feel good that you have had the courage to step on the scales, to measure your waist, to go to the classes and sweat bullets, to feel the burn, and to do what you have never done before, because you are magnificent and powerful women, and I am so proud of all of us!

Anna and I had the privilege of going to the 93Q radio station, and being with Ted and Amy this morning to discuss our success in the Better U program. It was unfortunate that we didn’t have enough time to talk about all that we have learned and experienced. There is so much! From all the information we learned about nutrition, from reading labels, to portion sizes, to learning about carbs, proteins, fats, sodium, and cholesterol, and all the good and bad that is associated with each of these. We have discovered the potential of what our bodies are capable of doing when we get out there and move, in all different ways, with so many forms of exercise from walking to running, from free weights to resistance bands. I know that many of us have already begun to share what we have learned thus far. Keep spreading the news!

For those of you who haven’t yet begun, please consider starting your own Better U program. Just copy and paste this http://www.goredforwomen.org/betteru into your browser, and get started on your Better U!

A thought came to me while I was driving home from Gold’s today. I have given blood as often as I can, and recently, have not been able to give the past couple of times because my iron was so low. I wonder what my iron is now? I betcha, with the changes thus far, my iron is even better. I can’t wait to have more bloodwork done, and maybe there will be a blood drive soon, so I can see if the changes are as obvious inside as they are on the outside!

Stepped on those scales, (I’m not afraid to anymore, the scales are no longer my enemy, but a tool) and I lost another 2 pounds. 16 total since I started this program. It has been a very good day today!
Wishing you all a very exciting, and healthful day!

Healthy Blessings,
Roseann

A Scale Success and Healthy Rewards

Beth:

I still can't believe what I saw on the scale...I actually stepped off, let it go back to '0' and then stepped on again...I really am down 18 pounds! That's the best motivation - seeing those numbers come down!

It's not easy - I won't lie! I miss dessert! I miss Italian bread and butter! I miss bacon cheeseburgers! Sure, our nutritionist recommends a turkey burger on an Arnold's thin...but let's be realistic...there's no replacing a medium rare angus burger with all the fixings!!!

I'd like to reach my goal (30 pounds) before I splurge. A friend reminds me often not to reward myself with food and it's great advice. My first instinct is to go out for ice cream with my daughter and hubby when I achieve a weight goal. Not anymore - when I hit 10 pounds, I got a fabulous spa pedicure and two cute new tops to wear to the gym. A 20 pounds, I'm already planning to treat myself to a one hour massage! Only two more pounds to go until I can experience an hour of sheer relaxation!

Hope you all have a great weekend! I'll be enjoying our new swimming pool we had installed this summer :)

Celebrating Non Scale Victories

Anna:

I love using MyFfitnesspal program and the friends that I have made are so motivating and encouraging for me. One of the things that they talk about on there is being able to celebrate your non-scale victories. This is done because this journey is about about more than just what the scale says. This is about getting healthy. I know that many people have shared with me this week that they haven't gotten on the scale as they are afraid of what it will say or that they are frustrated it hasn't gone down. Well, sometimes it does stay the same but for me I say Yippee because at least it hasn't gone up! :)

Here are some of my non-scale victories-

I actually filled up my donation bin and got rid of a lot of clothes that were to big on me.

I am getting stronger as I can lift more.

Also yesterday I did over 27,000 steps which was a new high.

I actually lasted 40 minutes on the arc training machine which is longer than before and when I began it was a struggle.

You may have someone say to you this week-Hey, you look great have you lost weight?

Whatever it is that you can do today makes you closer to your goal of a healthier you. So make sure to take time to celebrate your non-scale victories and remember every step puts you closer to a healthier you!