#JanGoals: Final Recap!

img_6047

Well, January has come and gone, and putting aside the obvious roller coaster ride that has been the news lately, I want this last post on #JanGoals to focus on where I started and how I did with achieving my goals. (Maybe I’ll write something else on keeping your anxiety in check while the world descends into chaos another day).

Goal #1 – “Somewhat Sober January”

I held pretty faithful to this and only had around 14 drinks this month. I say “around” because I wasn’t doing a true count, or counting times I sampled some of the beers Sean would have. The whole point of this month wasn’t to go stone cold sober, or give up alcohol altogether, but it was a good exercise in restraint. It was also helpful to do this while I transition off my medication, as I don’t want the depressants in alcohol further confusing my brain.

Goal #2 – Exercise 5x a Week

Given that I injured my knee, I was unable to stick to this. But I did get the gym a lot, and stayed very active. Even when my knee was sore, I tried to keep walking around, or doing a few laps in the pool we have in our apartment building. I am glad I didn’t push myself too hard and recovered properly.

So how about my stats? Well, let’s put it this way – according to the scale, measurements, and body fat scale – I didn’t change all that much. I lost an inch off my natural waist, and half of an inch off my hips. My body fat actually went up by a 1%. I originally was really mad and disappointed by this. This is where setting goals like this can be tough for someone who struggles with forgiving themselves. I had this idea in my head that I’d drop like 5lbs of fat, or some sort of “drastic” reduction to show that this month was a total success. But as Sean reminded me, weight loss doesn’t happen that fast. What I am trying to focus on is how good I feel. I feel great completing circuits (well, exhausted but great), I am still running at a good pace despite only getting for a run about once a week, and I feel myself getting stronger. My upper body has always been something I’ve wanted to improve on – and slowly but surely I am getting better and better at something as simple as push-ups. So I am trying hard to focus solely on that, and not just the information on the page. It doesn’t tell the whole story.

Goal #3 – Practice more “Mindfulness” 

I’m slowly still reading through my new book and learning new techniques. I’ve definitely needed it at night, as this is when I tend to find my mind racing the most. I find it helpful even just reading about the activities before bed. Overall, I am happy that I am putting more of an effort into healing myself and taking proper time each day to unwind and unplug.

Goal #4 – Stop Taking Anti-Depressants. 

This one was easy at first, but as time goes on I am noticing some of the side effects. I am have times when I have been quite sad and overwhelmed – but once I have a good cry it seems to subside. It also seems to be tied to when I’ve gone two days without a dose. So we’ll see what happens when I come off the drug completely. The nausea seems to have gone away. I have been having vertigo from time to time, but it comes and goes. I still think I am quite lucky overall, as I know many others have had awful experiences.

What I learned, and what’s next

I took away from big lessons this month.

  • Forgive yourself. When I hurt my knee, I was really hard on myself. But the world didn’t end, I didn’t gain 20lbs, or ruin my progress. I confronted my discomfort and came out the other side. Time to be nicer to myself.
  • Cry when you need to. I sometimes hold in my emotions too much and resist the urge to be too upset. But as I go through withdrawal I think I just need to let it out when I need to, and then try to find ways to move on.
  • Winter running is still the best. It just is.
  • I need more protein in my diet. Using my nutrition tracker again is once again showing me how low I am. I gladly welcome any and all suggestions – especially for breakfast (keep in mind, I can’t eat eggs)
  • Drinking an electrolyte beverage each morning is exactly what my body needed. One side effect of my antidepressants is they make me sweat – a lot. I talked to my doctor about it, and some related symptoms I was having, and he suggested adding electrolytes to my diet more frequently. So now I start each day with a serving of Biosteel and I’ve noticed a big difference. I have more energy through the day, and my mind feels sharper. If you’re s sweaty person like me, maybe talk to your doctor if this is right for you too! (I swear I am not being paid by Biosteel!)

Now, rest easy – I won’t be spamming your social media pages through February with #FebGoals. But I do plan to try and keep putting these goals to use all year. I’m going to continue to try new recipes, new exercises, and keep the hangovers to a minimum.

The biggest goal I have for February is to have fun on vacation with my BFF, and not to worry too much about what I look like in a bathing suit. I know I am pressuring myself to look “perfect”. So I have to keep asking myself “what does that mean? Is it realistic? What will happen if I don’t look “perfect”?”

So to anyone who set resolutions or is trying to set new habits – keep believing in yourself and forgive yourself if you stumble a little. Trying is succeeding. Focus on what makes you feel good, what makes you happy. For me – it’s running outside on a January morning and seeing the fat squirrels run around. Maybe for you it’s something else. But find it, challenge yourself, and surprise yourself. And let’s support each other!!!!

Cheers to February being even more badass than January.

 

Advertisements

#JanGoals: Week One Recap

img_5944
Sweaty Selfie!

To start off my #JanGoals, one fun thing I did this week was sit down and calculate my “stats” from 2016. Last year, I used a pocket calendar to mark off and track which days I exercised, and wrote down what type of workout I did. It was part of my attempt to get to 3 – 4 workouts a week. In the end, I worked out a total of 197 times last year, roughly; 54% of the year! My best month was July 2016, where I worked out 20 times. My least productive month was December, where I only worked out 12 times. I found this tracking habit really helpful during the year, so I plan to pick up another calendar to use for 2017. It’s a great visual planner to help me look ahead at the week and plan out when to workout and when I can relax and kick back.

Also, it would be nice to improve upon this number in 2017 and go above 200 workouts!

One thing I am a firm believer in when it comes to weight loss is avoiding the scale. It is incredibly misleading. First of all, your weight fluctuates an incredible amount throughout the day – and ladies, it can REALLY fluctuate depending where you are in your cycle. Also, this past year really affirmed how little it actually tells you. With just the scale you have no idea what % fat you are, and what % muscle you are. My weight has remained nearly the same as 2016’s starting weight, but yet I’ve lost about 8% of my body fat. (How do I know my fat %? There’s a fancy scale at the gym I go to that tells you your body fat %, water weight, etc).

So what do I measure my “success” by? Measurements! Once a month I take my measurements. I do it first thing in the morning before I have anything to eat. To me, this is the best way to track your results. It seems fitting to start tracking these January goals by looking back at what I did in 2016. So, for all the world to see, here are my measurements from January 2016 compared to how I am starting in 2017.

January 2016 

  • Weight: 146 lbs
  • Chest: 35.5″
  • Waist (Natural): 31″
  • Waist (Belly Button): 34″
  • Hips: 41
  • Body Fat: **
  • BMI: 25.1 (considered “overweight”)

January 2017: 

  • Weight: 139.5 lbs
  • Chest: 34.5″
  • Waist (Natural): 28″
  • Waist (Belly Button): 33″
  • Hips: 39.5″
  • Body Fat: 33%
  • BMI: 23.9 (considered “normal” but just barely)

** I don’t have my body fat statistic from January 2016 when I first signed up at Goodlife, but I do know that in late November I was at 31% body fat, which was down 4% from when we took that information in September.

I love comparative stats like this, which is funny because I hate math and numbers. But I love progress that can be measured, literally! Which again, is why I hate the scale. I’m including my weight because my hope is that by the end of the month I can prove my point that it’s crap, and that measurements are going to boost your ego way more.

Oh – and another stat I am not a huge fan of – BMI. It just takes into account your weight and height. But it doesn’t take into account how much of your weight is fat vs. muscle – just like a scale. So I take that information with a grain of salt as well.

So how did Week One go?

I signed up for a Spring 10km race! I signed up for the Goodlife Marathon 10km race on May 7th. I used to run the Yonge St 10km, but Canada Running Series have moved that race to June, and it now is too close to the Ride to Conquer Cancer. I’ve debated doing the Spring Run off 8km in April, and may still sign up for that! So I am feeling motivated! (But also very terrified… it’s been two years since running that distance in full, and the perfectionist in me is going to want to be a sub-60 minute time, set a PB and all that jazz…)

I also ordered a new book to help with my anxiety – The Little Pocket Book of Mindfullness which was recommended to me by my therapist before Christmas. I am excited to check it out and try out the exercises! I have also tried to be more diligent with my daily journal, and taking time throughout the day to appreciate small moments.

I started the withdrawal from Pristiq and taking my doctor’s advice to take a pill every other day. I’ve read mixed views online about whether this is the correct way to ween off this drug, but I am going to trust my doctor. So far the symptoms have been minor. I get weird dizzy sensations, but so far nothing major. My mood doesn’t seem to have changed drastically. But we’ll see. It is early in the process.

BUT WHAT ABOUT DA BOOZE?

Total drinks consumed: 1.5

Sean made homemade pizza on Saturday night, and so we split a large bottle of some Trinity Bellwoods beer that we had purchased prior to New Year’s Eve. It was hard to turn down a fancy beer, especially when I knew we wouldn’t be dining out this past weekend. The “.5” portion of the number is from the small portion of coffee & Bailey’s I had at a friend’s brunch, before I decided I didn’t care for Bailey’s in Tim Horton’s coffee…

But this 1.5 is a lot less than what I would have “normally” consumed. I was out and about this week, and between some mid-week plans, and relaxing at home I could have easily had 5 – 6 drinks this week. So even though I still had 1, I’m really happy that I resisted alcohol elsewhere.

I will admit, I officially started going “somewhat sober” on January 2nd – so this doesn’t count what I consumed on January 1st!

I also feel the need to admit I have still been eating crap food in the form of leftover dip, chips, cupcakes, and cookies from the holidays! It hasn’t all been salads and oatmeal.

Now let’s hope Week Two turns out as well as Week One!

The Guilt of Being Happy

blog

Getting back into a regular exercise routine has done wonders for me, especially as my one-year “being on meds” anniversary came and went. As I’ve written, my self-confidence went on a roller coaster ride late last year. I gained some weight. I picked up bad habits. And along that messy journey, I just felt awful about myself. Like really bad. It was a hit my self-confidence hadn’t taken since graduating university.

But I’ve come a long way. I feel miles better about myself. I am getting stronger. I’ve already seen my muscles change shape in some areas of my body, and slowly but surely I am getting back my running legs, and my endurance. My mood is better. My energy levels have even skyrocketed. The hardest part though, is that I find myself often getting riddled with guilt and usually for entirety dumb reasons.

I’ve made a few sacrifices on this road. I signed up for personal training, and a gym membership, both of which were financial hits. Who knew if I’d like training? What if I never used the gym? But sometimes I feel bad for spending that money. Maybe I should be saving it. What if I’ll need it for an emergency down the road? What if I can’t afford a trip later this year because I’ve spent so much on  myself? Does that make me a bad person? It’s the strange way anxiety works. “Oh what’s this – you’re happy about something – TIME TO BRING THAT FEELING CRASHING DOWN”. But I know that in order to get in shape, I do need to work at it. And I do have a lot to learn when it comes to strength training, and correcting various imbalances in my muscles. Like with my recovery from anxiety, I couldn’t do that on my own. So for now, I’ve swapped a therapist for a personal trainer. As for the gym membership – I’ve been setting foot in that building at least 4 – 5 times a week since I signed up, so I’d say I am getting my money’s worth.

Diet hasn’t been too much of a change for me. Like my hypersensitivity to my body, I am diligent about what I eat and drink. I rarely drink pop, or juice. I usually just drink water or tea. On occasion I have a latte. I don’t even consume energy drinks or things like Gatorade. We rarely eat out, and when I do I try to make “healthy” choices. I started a food journal at the request of my trainer – but I have to admit. I can’t be a calorie counter. I can’t obsess over my food. Why? Because I suspect I’d pretty quickly fall victim to an eating disorder. I feel keeping a food journal is already causing me to become to obsessive about what I eat. I don’t want to fear food, or feel guilty when I eat something. I feel like anyone who reads my journal will judge me, and criticize me. Almost as if my choices will cause disappointment from others. Sean bought me some amazing chocolates for Valentine’s and it took me about three weeks to eat them all because I couldn’t bring myself to eat more than one or two in a sitting. I thought if I spread them out, it’d be easier to burn off the calories. But I do truly believe that life is too short to forbid yourself from eating certain foods, or indulging every now and then. Will skipping that one cupcake really be the difference? Sure you can make the argument that over time skipping the cupcake each time makes a big difference. But would you be any happier? I know I wouldn’t be. I’d be miserable for skipping that cupcake over and over. But then, my anxiety just won’t let me win, and when I do eat the cupcake I find myself thinking “well, there goes my hope of fitting back into those jeans again. You know this is like 600 calories. That’s an hour of running. Was that worth it?”

I also have to admit, cutting back on alcohol has also been difficult. I rarely drink throughout the week, and mostly drink on weekends. It’s not that I need to be drunk all the time, or anything like that, but I do enjoy the “treat” on the weekend of trying new beers, or enjoying a glass of wine with dinner. But I often find myself getting angry at myself. “Why did you have that second glass of wine? You don’t need it, and you just drank another 300 calories.” I find myself wondering just how much more weight I could lose if I gave up alcohol altogether. I have a horrible habit of comparing my body to that of all the others I see in the gym. It leaves me feeling depressed. I think “I’ll never look like that.” And that is always in the back of my mind every single time I take a sip of alcohol. And that attitude is only going to be more detrimental to my weight loss.

So how do I win? How do I make myself be OK with indulging? I haven’t figured that out yet. Trouble is, I don’t think I will be able to be OK with these things until I “look good” in my own mind. I won’t be able to really enjoy that cupcake until I fit back into my favourite pair of jeans. And I know, weight loss is all about sacrifices. But I also know that you can’t withhold everything from yourself, that’s how binge eating happens (which can really undo a lot of your hard work.) I just need to determine how I can re-wire my thinking. I need to challenge my thoughts. But anyone with anxiety can tell you, battling yourself is probably the most difficult one to wage, mentally. It’s like that little voice inside of you just NEVER gives up. It has a stubbornness you didn’t know existed.

Yonge St 10k
Gotta be more like this girl – who was extremely proud to finish this race in under an hour for the first time.

I guess I’ll just keep lacing up, and moving forward. I have to learn to forgive myself. I have to go a little easier on myself. The more I push myself in the gym, the more results I will see. I have to remind myself, I’ve seen results even with the small diet modifications I’ve made. One glass of wine, or two, won’t cause me to gain 10lbs. I should be thankful for the body I have now, and for the health I have. There are so many people out there who have bigger problems than I do. I have to remind myself I am healthy, and doing all of the right things to stay on track. I need to love myself a little more. I need to stop looking at others and comparing my body to theirs. I don’t know their lives, or how they achieved those results. I’ll just keep repeating those things, and hope it keeps that voice at bay. Even if it’s just for a few moments, it’ll be worth it. Once again I will remind myself that anxiety is stealing moments from me, moments that I deserve to use for happiness.

Thanks as always for reading. Follow me on social media for more random thoughts, updates, and musings. And also, please consider donating to my Ride To Conquer Cancer page – you’ll help save lives, and help me achieve my mental health goals.