Weight Loss Self-Sabotage

As I've said before, I've been on this roller coaster ride for a minute. Getting down to the size I want then gaining it all back.  I can't say for sure what I want my number to be, but I can definitely say that I want to be slimmer.

Well, in these past few weeks, I've been seeing some real results. My hips aren't as wide, my tummy is getting flat & my thighs are losing its thunder. But, something internal is seeking to reverse the results. I've slipped back into some bad habits. Nothing major, but things I know are bad and detrimental to weight loss.

For instance, I no longer have breakfast within the first hour of waking. I sit on the couch, watch tv and play on the computer. Really? Seriously?? There's no excuse for this. It's not like I'm running late to anything; I'm just CHOOSING to sit and not eat even though I know eating breakfast is essential to weight control and workout performance. For those of you not convinced, WebMD has an excellent article on the benefits.

Also, my diet hasn't been the greatest. True, we've been road tripping these past couple of months. My husband, son and I have a bucket list where we want to visit every NFL stadium. We went to Pittsburgh, then DC for a family reunion and this weekend we'll be heading to Atlanta for the Falcons vs. Broncos game bka the Peyton Manning show. We're blogging about our trip and would love for you to follow us. Now that I'm back home, I've still been eating pizza and chocolate. I can't seem to shake the habit. And I'm just hoping it doesn't get worse when we visit Atlanta.

Silly me! We're heading to ATL for the Drive to End Hunger 10k race; the game is just icing on the cake! See what I mean?! My priorities are out of whack.

So, I googled self-sabotage weight loss and came across a great article. Weight Loss @ Suite 101 explains that self-sabotage occurs on a subconscious level and "no matter how motivated you think you are, none of your reasons for losing weight will work for you if the subconscious reasons for keeping the weight are stronger". The article says, "instead, shed light on your reasons for staying fat by analyzing and challenging your excuses for validity. Find out why you are standing in the way of getting what you want so badly."


I've recognized that subconsciously, I've been hearing my husband's voice telling me that my butt is disappearing. I told him he was crazy and that I was losing fat along my hips and butt. The butt is only 3 muscles and should never spill over into one's thighs. Yet, I hear his voice in my head and I'm constantly checking my butt in the mirror.

I know running makes you slim; many of the women in my run group are just that - with no butt to boot. When I was spinning and lifting weights, I didn't have this problem. However, I LOVE running and don't want to give it up. During my weight training days, I've been focusing even more on my gluteus medius, minimus & maximus. I think it's fine right now but I'm scared I will lose it altogether. And I really don't want to lose it.

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Hell on a Treadmill - Speed Training Interval Workout

Speed training at its best:

1. Warm up with a walk or jog for 1/2 mile

2. Set incline at 1.0 or 1.5 ( I still go with 1.0)

3. Run for 2 minutes at 4.5 pace on treadmill

4. Run for 1 minute at 5.0

5. Run for 1 minute at 5.5

6. Run for 1 minute at 6.0

7. Run for 1 minute at 6.5

8. Run for 1 minute at 7.0

9. Run for 1 minute at 7.5

10. Run for 1 minute at 8.0

REPEAT 5 TIMES (Just over 4 miles in under one hour)


Workout Wifey^TM

Long Run Training

Ok, I'm a little off schedule with my training plan. I was sick last week & felt it head on over the weekend. But I really didn't want to miss my long run (LR) so I completed 11 miles today. It was a struggle since I hadn't run 10 miles in about 2 weeks. My time was 2:30 with a pace of 13:40. I know I can do better. But I'm ecstatic because I burned 1,282 calories! Whoohooo!

Let me back up. For those who do not know, a long run is your training program for the half marathon, marathon and more. Since I'm training for the half, my long run is geared to ensure that I can eventually run 13.1 miles. Most runners subscribe to the notion of increasing long run mileage by 10% each week. However, there are many schools of thought you should consider before adopting a plan.

In terms of the 10 percent rule that runners are so fond of reciting, “Never increase your mileage by more than 10 percent each week” the method was developed so that runners would safely increase their weekly mileage. It was found that when runners decided to enter a race, they would increase their weekly mileage by as much as 67%. However, their energy and enthusiasm to train for the race often resulted in injury. But, the argument lately has been that even the 10 percent rule can result in injury. Example: if a runner is up to 80 miles a week (and yes, some are), should they increase next week's mileage to 88? The week after, 96.8? While it may seem minimal, such an increase could do a runner more harm than good.

Another method, adopted by blogger "The No Meat Athlete" is to:

1.  Run every day.
2. Start with just 20 minutes each day.
3. Each week, increase the length of the daily run by 10 minutes.
4. Do less when you need to, but not more.

He believes this method can be successful for new runners or those who need to be reacquainted with running, not necessarily for half marathon or marathon training.

Jeff Galloway's method is to  start with the longest distance you've covered within the last two weeks and increase by one mile on a weekly long run up to 8-10 miles. At that point, you'll shift to running long every other weekend, increasing by two miles each time. For the half marathon, once you reach 8 miles, increase by two miles every third week. He argues that his method of walk/run and mileage increasage produces mental momentum, self-confidence, and a positive attitude.

I was a sprinter in high school, so long distance is new to me. I decided to adopt a modified form of Jeff Galloway's method. I run for 3 minutes and walk for two. Right now, I'm up to 10 miles, so I'm sticking with 11 miles for 2 weeks. I'll stick with 12 miles for another 2 weeks before finally running for 13.1 miles. I should be up to 13.1 miles in September; I'm going to spend that time working on my endurance and decreasing walk time.

To get your own Jeff Galloway walk break ratios, go here.

Workout Wifey^TM

Forgive me Gym...For I Have Sinned.

The past few years, I'd weighed myself weekly, get frustrated and give up. Now that I understand why weight fluctuates, I only weigh myself once a month. But lately, I've been thinking about why I chose to weigh myself on Communion Sunday.

For the non-Christians out there, Communion Sunday is all about forgiveness. We think about what we've done wrong, ask for forgiveness and repent of the sin. This is fitting with my weigh-ins because I do not always do what I'm supposed to do - or eat what I'm supposed to eat.

Like most women, I love chocolate. And while I know dark chocolate poses many health benefits, this sistah loves pecan turtles...absolutely NO health benefits there! I also love cheese and when I read that full fat cheese is good for you, I went a little overboard in its consumption. So yeah, when I rise on Communion Sunday, I step on the scale and head to church to ask for forgiveness. And it just so happens, today was the day.

I was a little excited about weighing myself this morning. I was confident that although I'd cheated on my diet the first two weeks in July, I made up for it these last two weeks. Boy, I was so wrong. Here's the breakdown thus far:

The scale is the devil!

May 6:    158 lbs

June 3:   154 lbs  (-4 lbs)

July 1:    151 lbs  (-3 lbs)

August 5: 149 lbs  (-2 lbs)

I don't understand why I'm losing less weight each month. I'm going to have to keep a food diary to track my eating habits. I'm pretty good with the workouts, but I need to monitor my diet better. I also understand that a hard workout doesn't make up for a bad diet (read this to find out why), so I probably need to tape that message on the kitchen wall.

Workout Wifey^TM

About Me

I don't know why I haven't done this sooner. I have so many thoughts about working out, eating healthy and being an all-around healthy person. So I'm gonna try to get you up-to-date:


My husband and I just celebrated our 10 year anniversary 3 days ago (July 25th). As many of married women can empathize, I was ecstatic. Marriage is not easy and to reach 10 years felt like a real milestone. Richard, my husband, and I have known each other since the 8th grade but we never dated. I was the too skinny, too nerdy girl with big glasses and funny clothes. He was the popular, funny, cute & athletic boy everyone was trying to date. So we didn't hook up again until we were 30 years old. (Yes, there's a story there, but I'm not gonna tell it-yet.)


I have a 21 year old daughter from a previous relationship. She is the BEST daughter any mom could ask for. My 8 year old son is my & Rich's only child-right now-we're in the process of adopting. He is a wonderfully intelligent, kind-hearted, athletic little boy. My full-time job is to care for him and I'm loving it.


As you can probably guess, I am a member of the Fabulous 40 club. And although I've retained a youthful appearance, maintaining a healthy weight has not been so easy. Growing up, I never had a weight problem. I graduated high school at a measly 92 lbs. When I had my daughter at 20, I easily maintained 120-125. It was when I turned 30 that my weight challenge began. And after having my son at 32, I had no idea what to do.


I grew up in a family where Hamburger Helper was the norm. Although we always had a vegetable with every meal, the rest of our food was processed, not fresh at all. And coupled with the fact that I never heard of counting calories, low fat or organic foods, reps and sets, I had a tough road if I was to ever get down to a healthy weight.


Well, in the 9 years of being overweight, I probably got down to a comfortable weight 3 or 4 times but I'd quickly gain it back. And that's just crazy. I know what to do; I just have to be consistent. I read months ago that you should journal...well in this case, blog about everything that's going on during the weight loss journey to remain focused. And that's just what I need.


So this is gonna be where I vent, stop lying to myself & call myself out. There is no room for excuses here so I encourage you to call me out as well.


This is gonna be fun!

Workout Wifey^TM