Observations | Keeping up with Kate

Week 2 Accountability and Week 3 Goals

Posted on April 22, 2013 by keepingupwithkate91

As promised – here is how I did on my Week 2 goals. The goal is to achieve 80 – 100%.

Drink 80 ozs of water per day (which includes preparing the night before – filling up my pitcher – seems so simple, but something that I put off). 100% Goal Achieved
Set calendar for every 2 hours to get up and move around (away from my desk). 90% Goal Semi Achieved (got up and walked around every 2 hours – never put it on my calendar).
Have vegetables (non-starch) at every meal. I actually do a good job at breakfast and I’m getting better at lunch – dinner is sometimes the challenge – I use a personal chef and sometimes the meal has a starch vegetable and I don’t have a salad or add something else. I will add a salad to my evening meal. 90% of Goal Achieved – only night without a salad was Saturday night (although I did have asparagus – and do wasabi peas count?)

Other successes: Tried out the Open Studio and made it to Project Sculpt on Thursday (killer workout). Additionally made two yoga classes this week and was able to do a standing balanced triangle.

Celebrate: Got to see a college friend and her family last night who I haven’t had a chance to see in quite some time. It was a great time!!

Notes/Reflections/Revelations: Preparation makes things so much easier!

Week 3 Goals:

Address my coffee addiction – Limit 2 K cups per day.
Add 2 – 3 green smoothies into my weekly menu – most likely pre-workout – good news is I’ve already made them and they are in shaker bottles in my fridge. I had one today – pre 7:00 pm workout. Not too bad (I did add protein mix – didn’t have it in the batch I made last night). (I’ll post later what I put in the smoothie)
Continue the following:
Drink 80 ozs of water per day
Get up and move around every 2-3 hours during the workday
Eat a salad with dinner

I’ll post my results and observations next week.

Week 1 – Accountability

Posted on April 14, 2013 by keepingupwithkate91

Last week started BodyProject Fitness’ (http://bodyprojectfitness.com/) 6 week Spring Transformation. We do these twice a year (Spring and Fall) – a great way to re-focus on fitness and nutrition goals! We were all asked to post our goals for the week so we could have accountability and support.

My goal was to drink 80 ounces of water a day and get up and move around every 2-3 hours (I spend a lot of time on conference calls).

Day 1: Goal Achieved (HardBody Class)
Day 2: Goal Achieved (Yoga)
Day 3: Goal Achieved (HardBody Class)
Day 4: 50% of goal achieved – was in NYC for work and got quite a bit of walking in; however, my water was no where near 80 ozs of water – it is such a challenge to get all that water in when you are in meetings – but I did try (oh and I had an event in the evening that made it a challenge as well). (nice amount of walking)
Day 5: 50% of goal achieved – should’ve had more control as I was at home; however, really busy day on the phone and working on some important projects – just ran out of time in the day. (about 50% of water and 50% of movement during the day)
Day 6: Goal Achieved (Yoga)

So 4 out of 6 days, I hit my goal at 100%! And if I was grading my week based on the scores I’d be at 83% or a B! I knew Day 4 was going to be a challenge. I tried to prepare, but sometimes ‘life’ gets in the way. I’m pretty happy with my results. And the really good thing is I didn’t beat myself up on the days I didn’t hit my goal – I’m understanding the why and learning from it.

Learning about my Metabolism

Posted on April 12, 2013 by keepingupwithkate91

Since last May, I’ve been seeing a nutritionist. I’ve been seeing results – it is just slow and steady – did I mention it was slow? I don’t miss out on things and I’m not on a diet – which is really important to me as I have a buys work and social life (so I’ve been told). We’ve kept it pretty simple – protein, veggies and carbs – no fruit though – he is treating me as pre-diabetic. I’ve cut out beer too (there have been a few exceptions but not many) – my cocktail of choice is Stoli Orange and Club Soda (and I cut out all adult beverages during Lent). Just wanted to prove I’m not missing out on things in LIFE!

Meanwhile on this journey, I was diagnosed with Lyme Disease in late November 2012 (I’ll write a post on that another time) (I’m feeling much better too – I just wonder if this is playing a role in the slow and steady part of the journey).

I had some struggles with weight loss around the holidays (more like weight gain) and crazy sugar cravings I didn’t really have over the fall. We decided it was time to do a metabolism test. We scheduled it for 8:00 am – no food after midnight and only water in the AM. The test is a 10 minute breathing test into a machine through a tube with your nose clipped. I was given a gold star for how consistent my breathing was in the machine – 10 minutes is much longer than you realize when your nose is clipped.

For my height, age and weight – my predicted resting expenditure is 1,643 calories – mine came in at 2,189 calories – so my metabolism is operating at a higher rate than the baseline! There was some other data called a RER which was at .82 (which would mean the last few days prior to the test I went into maintenance mode on my eating) (it should be more like .77 – it is that specific – since I did lose weight from the prior mth).

So my metabolism is doing great things – thanks to my work at BodyProject Fitness! Yeah!! I lost 5 lbs from the prio month – Yeah! And I’m down 16 lbs since last May (slow and steady wins the race – I’m changing my lifestyle – my new mantra!!) Great news – still perplexing why my body seems to want to hold onto the weight though (and the day before the metabolism test I had a BodyMetrix ultrasound test and my BF went up 5% – even more perplexing – makes me wonder if the Lyme Disease is impacting it – I’ll discuss my personal hypothesis on another post). And what I’m doing eating / working out shouldn’t be contributing to muscle loss. Things that make you go HMMMM!

All that being said – we have adjusted my morning breakfast to eliminate the carbs as my nutritionist believes I am insulin sensitive. I’ve been doing this for about 2 weeks now – my go to breakfast is a 2 egg omelet (and lately throwing in some egg whites too) with veggies and cheese. I haven’t been perfect though – on vacation I did indulge in a Thomas’ English Muffin with my 2 egg omelets. 🙂

So as you are reading this you may think I’m a super patient person. I am anything but patient. This journey has been a pure test of my patience – but I know I’m making long-term sustainable changes and learning lots about myself as I go. I think that is what keeps me going – and I’ve already invested so much time and energy in it. I’d be lying if I didn’t want to see a nice one month drop of 10 lbs to help my confidence and ego! 🙂

Green Smoothie #2

Posted on March 20, 2013 by keepingupwithkate91

Here is the smoothie I made yesterday. It was a pretty green (and frothy) – more of a St. Patrick’s green than the one I made on Sunday (I’ll post a picture later). It was a bit peppery (and I like pepper – but not in my morning drink) (not even sure what made it peppery). I also meant to put in some flaxseed and I forgot. If I made this one again, I would probably add lemons or limes and maybe a little stevia and pink himalayan salt

Ingredients:

1 – 1 /2 cups of lemon water
Handful of spinach
1 – 2 celery stalks
Fresh Ginger
Parsley

Put in that order into vitamix and blend.

Never a Prouder Moment…

Posted on February 17, 2013 by keepingupwithkate91

Never a prouder moment to be a Penn Stater than on THON weekend. This year THON (the largest student run philanthropy in the world) raised $12,374,034.46 for the Four Diamonds Fund in a hope to find a cure for pediatric cancer!! Since 1977, THON has donated over $100M to the Four Diamonds Fund (with this year’s fundraising). To learn more about THON or to donate to THON14 go to http://www.thon.org!

Inspire Tomorrow’s Miracles

THON has grown throughout the years. When I was at Penn State it was held in the White Building (the same place where I took my aerobics gym class), then it moved to Rec Hall (where the Volleyball teams plan now) and then moved to it’s current location – The Bryce Jordan Center. There were times this weekend where the wait to get into the BJC was over 3 hours long and this morning due to capacity issues they stopped allowing people to enter – pretty amazing!

I followed posts throughout the weekend, watched the live stream online and then spent the last two hours watching THON today – I caught Family Hour – which is where the families who benefit from the Four Diamonds Fund share their stories – about their kids who are in remission and the ones who are now angels. So very moving – not a dry eye in the BJC nor at my house!

For the Kids! (FTK)

My New Favorite – HIIT Workout

Posted on July 6, 2012 by keepingupwithkate91

July is a very busy month with vacation and travel so I won’t be attending my normal bootcamp. Two days this week while on vacation I re-discovered HIIT (High Intensity Interval Training) workouts. I’ve known about them for since the first BodyProject Transformation, but I’ll be honest I never really embraced them. I dislike cardio – all kinds – it is just not enjoyable to me – never has been.

The mantra for HIIT is “no long cardio” – and this is not a long cardio at all. The gym I joined while on vacation has a 30 minute time limit for the treadmill and elliptical machines. I select the elliptical and have gotten 23 and 24 minutes of HIIT workouts for the past two days with 7 and 6 minute warm-up/cool-down. This hits the mark for me! I love the sense of accomplishment!

Here is the work-out I did today (I did the 10 rounds x 2):

Work Hard – 15 seconds; Rest: 45 seconds
Work Hard – 15 seconds; Rest: 45 seconds
Work Hard – 30 seconds; Rest: 60 seconds
Work Hard – 30 seconds; Rest: 60 seconds
Work Hard – 15 seconds; Rest: 30 seconds
Work Hard – 15 seconds; Rest: 30 seconds
Work Hard – 30 seconds; Rest: 60 seconds
Work Hard – 30 seconds; Rest: 60 seconds
Work Hard – 15 seconds; Rest: 45 seconds
Work Hard – 15 seconds; Rest: 45 seconds

For more information about HIIT workouts check out this link: http://tiny.cc/5zv0gw

Here was the rest of my workout this morning:

5 Times x 5 Rounds

Overhead Press – 8 lbs
Bicep Curls – 10 lbs
Tricep Kickbacks – 8 lbs
Chest Flye – 8 lbs
Back Row – 10 lbs

And lastly 4 30 second low planks and finally a nice stretch. I’m ready to start the day. Have a fantastic Friday!!

PS: This will be my go to workout when I’m traveling for work next week! 🙂

The Weight of The Nation – HBO Documentary

Posted on June 11, 2012 by keepingupwithkate91

Have you heard of The Weight of The Nation? Have you had a chance to watch it on HBO? If you haven’t, I highly recommend it whether you are struggling with your weight, have kids or know someone who is struggling and you want to support them. I personally think it is a wake-up call for all of us. Here is the link: http://tiny.cc/kajffw.

I remember seeing something on Facebook about a week or so ago, but brushed past it. Then last Monday one of my teammates from our SprintGetFit challenge mentioned the series to me and suggested that I watch it. She said it was eye opening. She said it changed her view on things that while exercise is important – what we eat is really the key to weight loss. Then a couple hours later one of my trainers posted a link on FB to all to watch it. I had already decided to start watching it last Monday night. There are four episodes – a little over an hour each. I figured I would watch an episode a night. I’m happy to say I watched all four episodes last Monday night.

I can tell you I experienced a lot of emotions while watching – anger at watching the kids who had to play in a parking lot as they didn’t have any parks near them (and sadness), sadness as I listened to some of the stories, jealousy – over the bravery of all the people in the documentary – I don’t think I could’ve been that open while being interviewed.

I learned that it is never too late to make a change (which I’ve been working on) and making even the slightest changes can help reduce my risk for so many chronic diseases.

If you’ve watched it what are your thoughts? If not, watch it and come back to the page and share your observations.

I’ve forgotten how much I LOVE Trader Joe’s

Posted on February 28, 2012 by keepingupwithkate91

I’m not a big fan of food shopping, I think it is because there are certain foods I like but there isn’t just one store that has it all for me.

There is a place that opened up close by me (after the really close store closed), but it didn’t turn out to be what I expected – although they do carry Boar’s Head lunch meat and local eggs…so big plus. So I’ve been putting off going grocery shopping for the week (I do belong to Chef Express so I just need some basics). I finally made the long ride (NOT…it is only a 15 or 20 minute ride) to Trader Joe’s tonight.

It is obvious I haven’t been there in awhile…it is bigger, they changed the entrance and completely changed the store around.

I was in and out of there in 20 minutes or so and made some great finds (and spent less than $50).

1. Trader Joe’s Unsweetened Vanilla Almond Milk – $1.69 (usually $2.50 or > for other brands). I was so excited I bought 3 (yes I need to get out more)!

2. Trader Joe’s Horseradish Hummus – I can’t wait to try this…love hummus and horseradish.

3. Trader Joe’s Mini Brie Bites – comes in a 5 pack individual servings – think this would be great on a pear.

4. Trader Joe’s Chopped Veggies – saw this on another blog…great option for making a nice big salad without the hassle and waste.

5. Trader Joe’s Sweet Baby Bells – figure I can use these with the hummus

6. Trader Joe’s Pita Bite Crackers – for a little bit of crunch

7. Trader Joe’s Greek Yogurt – want to see if it is a good as Fage

8. Trader Joe’s Water – I just had to buy this as it was only $0.49 and I need a new bottle for my work-out tomorrow.

Wish I had two other things to highlight…the other stuff wasn’t that exciting! 🙂 Anyway it was great to get re-acquainted with a new friend!

Where you can find me in the Fall

Posted on January 22, 2012 by keepingupwithkate91

I write this post with a heavy heart (and tears shed today). On any given Saturday in the Fall you will find me at a Penn State football game in Beaver Stadium – ‘The House that Joe Built’ or avidly watching on TV at a Football Watching party.

I’ve been a fan of college football for as long as I can remember. I remember hearing on the radio – ‘The Bear is dead’ – 1981 referring to Paul, the Bear, Bryant, former Alabama head football coach (I was 12). I remember watching Penn State win the National Championship game in 1982 – and I knew at that point I would go to Penn State!

I started at Penn State in the fall of 1987. It was the best 4 years of my life. I made lifelong friends and in many aspects, became the woman who I am today because of my Penn State (and of course my parents had a big impact on who I am too) experience. Of course, I haven’t come to realize this until recently (I’m sure I knew deep down before this – lots of reflection of late).

Joe Paterno had a greater love of Penn State than any of us. He taught us that family and school were more important than football. He showed us how important it was to give back to Penn State and your community.

I had the opportunity to hear Joe speak at the Quarterback Club before the 2010 Michigan State game. It is something I will never forget. He was full of life, joking and typical Joe – when someone asked him about an article written about him in Sports Illustrated – he was very humble (it was never about him). I received the Captains’ Letters to Joe for Christmas. I read it and there was a common theme – he had a positive impact on each and everyone of their lives – no matter the graduation year.

Joe Paterno was by no means perfect, but then again none of us are. It is my hope that Joseph V. Paterno will be remembered for all of the great things he has done and taught us since his arrival at Penn State. I know I’m a better person for ‘knowing’ him.

“Believe deep down in your heart that you’re destined to do great things.”- Joe Paterno

Joe – you made a difference – Angelo is proud!

And lastly, my thoughts and prayers are with Sue and the entire Paterno family as they go through this very difficult time.

Do you eat the mini Apple packets?

Posted on October 18, 2011 by keepingupwithkate91

Do you eat the mini Apple packets they sell at convenience or grocery stores? I do. I get the apples or grapes, but usually pick the apples. I think of them as a nice alternative to chips and easy to eat in the car or when on the go. I believed all of this until this weekend.

I purchased two small packets at a local convenience store for my PSU Reunion weekend to eat in the car along with lunch for myself and one of my friends. We ate one packet, opened one in the car but didn’t finish it. We got to Happy Valley, unpacked the car and went out for the evening. We noticed Saturday morning the apples were not brown. Every time we got in the car we noticed the apples were not brown. We were in and out of the car quite a bit (it got to be a bit of a joke to see if they were brown). So we looked on the back of the package and noticed that apples weren’t the only ingredients in the package (not sure why I surprised). Calcium Ascorbate was added to maintain freshness and color. I’ve posted two pictures, one I took yesterday ‘fresh’ out of the bag (remember the bag has been open since Friday around 1 pm) and sitting out in the air for the day (look at how ‘burnt’ the edges look…not even natural browning)! Makes you wonder how much of the Calcium Ascorbate is in the bag too…because it least they are doing something now that they are out of the bag.

I know from my learnings at www.bodyprojectfitness.com that anything that is package has some sort of processing. I never really thought of it with the fruit and veggie packages. Boy was I WRONG. I won’t be eating the ‘snack packs’ anymore since I don’t know how long the added ‘stuff’ has been sitting on the fresh fruit or veggies. I don’t care how convenient they are…I’ll just eat an apple to the CORE!