It's a Process: Three Keys

What does it take to lose weight?  How do you do it?  What's your secret?

I'd like to tell you it's easy, but in all seriousness, it's a process.

If I were to narrow down to just three things to make it work, this is what I would tell you.

The NUMBER ONE most important thing is

Drum roll, please.

Nutrition, Nutrition, Nutrition!

You really have to learn how to eat right and stick with it over time.  Don't think about going on another diet.  Diet is a four letter word.  Think "nutrition."  Food is fuel, it's what your body needs to function, for muscle growth, for healing and recovery, for energy.  Food.

In a nutshell, you want to cut back on calories, but not much.  You want to DRINK lots of WATER, increase lean proteins and vegetables.  You can pretty much have all the vegetables you want, plus one to two servings of fruit each day. 

The kinds of food you eat really matters.  Severely limit your sugar intake, especially refined sugars.   Limit your intake of saturated fats (cream, butter, bacon, beef), but don't cut fat out.  Avocado, nuts, nut butters, and healthy oils like olive or canola oil in small quantities are good for you.  

Reducing your carbohydrates will help, but remember fruits and vegetables are carbohydrates and you should consume those.  As far as other carbs go - appropriate portions of  whole grains like oatmeal, brown rice, legumes or quinoa are good.  Just remember 1/2 cup of brown rice is 124 calories and 26 g of carbs, so if you are eating 1+ cups, the calories and carbs go up.  Only have bread once in a while and make sure to eat 100% whole grain bread.  As far as potatoes go, one or 1/2 of one isn't going to hurt you.  I often have 1/2 of a sweet potato.  My question is who eats a plain white potato?  I need butter and sour cream on mine, which means LOTS of fat. 

NUMBER TWO is 

MOVE your body!

Moving your body, including strength training, will boost your metabolism so you burn the calories you eat better.  Consistent exercise helps you deal with stress and helps to improve your mood.

The best way to start is to walk, then add in some body weight exercises into your routine, such as squats and push ups (or desk push ups).  Check out my post 10 Minutes for ideas on how to make the most of the time you have and ideas to get yourself moving.

Move Your Body by Sia

NUMBER THREE is critical to long term success.

Cognitive / Emotional Shift

Changing the way you think and feel about food is critical.  It takes time and honestly, I can't give you a road map how to do this.  

Here are some suggestions...

Read about nutrition and exercise from reliable sources.  I subscribe to several online newsletters and blogs that talk about nutrition.  I am always wanting new recipes because vegetables are great, but eating salad every day is... BORING.  

Keep a food / exercise journal.  I track ALL of my food in MyFitnessPal, good and "bad."  If I have honey in my tea, a glass of wine, a piece of cake, a chocolate cookie - it's all there.  Bad days show trends.  Did I sleep enough the night before?  Where was I emotionally that day?  Did I work out a LOT the day (days) before?  I log my workouts in the Notebook on my phone.  I do this so I can see progress from week to week.  My goal right now is strength training, so I follow a program every week and want to see an increase in the amount of weight I lift from week to week.  I also write notes like, "Remember to give yourself time for recovery" or  "The last set was super hard."  I insert emojis to show how I feel about that particular exercise or set.  Doing this helps me feel better about my workouts.  I can see progress and that makes me happy.

Talk to like-minded people about your journey.  What do I mean?  Join a fitness group, get a buddy who wants to lose weight with you.  Have a friend who is already fit and in shape?  Ask them for suggestions, work out with them, do meal prep with them.  Like-minded people will help you to think differently about dieting in general.  It's not a diet.  It's a life change.  It's nutrition and exercise combined.

Identify your triggers.  What makes you "go off the wagon" so to speak?  Are there certain times of the day?  Stresses?  Sleeplessness?  Spending time with a toxic person can derail you, do you find yourself raiding the refrigerator afterwards?  Again, it takes time to recognize your triggers.

Remember, don't let a bad day or a series of bad days derail you.

I had a super bad day Saturday, which lead to a sleepless night, leaving me completely deplete the next day.  I went to church, but I usually sit with my father and he wasn't there.  I stayed for a few minutes, but all I wanted to do was cry and sleep and I just couldn't keep it together, so I went home.  (That sounds so bad, but it's just what I needed at the time.)  I took a nap and then my niece and I did a great workout at a track near her house.  Talking with her and literally working it out helped restore me.  When I got home, I had a peanut butter and jelly sandwich.  I think that is the one food that cures everything... because carbs and peanut butter.  Took another nap and felt restored.  

I recognized my triggers.  Sleeplessness and stress and being super emotional.

I talked to my niece about what was going on.  She is a like-minded person.  She loves to workout and eats super healthy all the time.  She helped me to process. 

I worked out.  Working out helps to manage your stress.  I don't know the science of it, but somehow it literally takes the weight off your brain and lets you put perspective on your situation.

I ate.  I didn't overdo it.  I ate what I felt my body needed and limited the quantity.

You really can lose weight if you want.  Remember, it's a process.  There are no quick fixes.  It's a journey, not a sprint.

My new mantra:  Be the Champion of Today!

You've got this!

Questions for you:  (Answer in the comment section below.)
What did you do this weekend?  

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10 Minutes

So 2018 is your year! You've decided to lose weight and get moving!  

You've bought plenty of greens and chicken breasts.

You even dusted off your old treadmill.

You're ready! 

One to two weeks in...and then...your motivation starts to wane. 

It's hard.  

You're busy. 

It's one more thing. 

You think,"I didn't have time for this before, why did I think I could do it now? Can't get blood from a stone."

Eventually you throw in the towel. "That's it! I'm done."

STOP!

Right now. Go back to the beginning of this post. 

2018 is your year! You can do it! You can.

I want to talk to you about the value of 10 minutes. On those days when you are super busy, running around and can't fit in that hour trip to the gym, I want you to make the most of ten minutes you may have...  at lunch time, while you're waiting to pick the kids up from one of their activities or in between meetings.  Find, carve out even, 10 minutes in your day and make it count.

How?

Always make sure you have sneakers close by. I bring mine with me in my work bag every day, and I keep my gym bag packed and in the car at all times..

After lunch, put on your sneakers and take a walk during the few minutes you have left before you have to go back to work. Walk as fast if you can. Go up and down the stairs.  

Can't leave the office? Walk around the office. Do high knees for 10 seconds after each lap around. 

Don't worry about what people think. It's your duty free lunch break, make the most of it.

In between meetings, or while you're waiting for the kids, do a series of two minute circuits. Try body weight squats, high knees, jumping jacks, and side squats.  

Invest in some light dumbbells and do shoulder presses, bicep curls, tricep kickbacks and bent over rows.  For core training, add some planks, sit ups, bicycle crunches and Russian twists into the mix.  
Design your own routine, set a time for ten minutes and do it.

When I am snowed in or am traveling, I put together circuits like the ones in this video.  I repeat the circuit for 10 minutes.  Check it out and let me know what you think:

The trick is consistency and intensity. If you want to see results, you want your heart rate to get up there.  Building in some resistance training means your muscles work harder and you will see better results.

Now, I'm not suggesting that 10 minutes a day is all it takes to get in shape. You should aim for 30-45 minutes a day to start, with an hour being your ultimate goal. But if you aren't usually active or your life is really busy, making the most of ten minutes makes a huge difference over not exercising at all.

Promise yourself that on the days you don't get to the gym, you're at least going to climb the stairs for ten minutes and stick to it. You should see my dogs when I do that. They just don't understand, "What is Momma doing?"

You might not believe me.  Just do a google search, "10 minute workout" an see what comes up. Don't buy anything though! You can check out some of the workouts posted for suggestions, but there is no need to invest in a book or video series telling you how to make the most of 10 minutes.  Remember, you're short on time. Which is exactly why the 10-minute workout may be beneficial for you.

A couple cautions.... don't settle for the 10 minutes. This is a good way to make sure you are moving your body every day. It's a strategy to stay true to your goals, but is not substitute for regular strength training and cardio exercise. 


Make sure you have deodorant with you at work. If you start climbing the stairs at work during lunch, you don't want to stink up the office all afternoon. Keep it fresh in there so your colleagues want to join you, not stay away. 


And finally, don't be afraid to do more than one ten minute workout a day. Steal 15 minutes in the morning  to stretch, 10 minutes at lunch and another 10-15 minutes later in the day.

Try it!



Tune for your play list:  This song makes you move.

Hey Mama by David Guetta ft Nicki Minaj, Bebe Rexha & Afrojack

Questions for you:  (Answer in the comment section below.)
Would you classify yourself as glued to your desk or more of a couch potato?  Or do you make a point to get up and move?  

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It's easy, right?

Happy New Year!

January 1 is probably one of my favorite days!  I love New Year's.  I do.  It's an opportunity for everyone to start fresh.  Set a goal, make a change and make the best of the 364 remaining days to reach those goals.  I think New Year's Resolutions are awesome and I am a living testimony that they can and do work.  If you stick with it, no matter what.  No. Matter. What.  Never Give Up!  It's that easy!!

I weighed 232 lbs. on January 1, 2014.  Four years ago today. I felt awful.  I was fat, didn’t like the way I looked in the mirror, hated having my picture taken, was depressed and had no energy.  I was in pain all the time.

Christmas, 2013 I felt awful. 

I used to tell everyone, “I’m a lifetime member of Weight Watchers.  I know how to lose weight, I just have to do it.”  So I tried to do it my own way.  I cut back on food, ate lots of Weight Watchers vegetable soup.  Starved myself, went to the gym and did what I thought I should do.  And failed.  But the truth is, I did not fail.  That year, I learned to not give up.

While I did not lose 10 lbs, a month or even 2 lbs., per week, I did see an overall weight loss that year of about 25 lbs.

That's me on the far left...This was taken Thanksgiving, 2014.  I had lost about 25 lbs. here.

 But it wasn’t enough.  I still was in pain and still needed to lose a considerable amount of weight.

Arthritis in my left knee, used to plague me. I still have it, but it doesn't trouble me much at all anymore.

With the guidance of a personal trainer, I finally decided to stop doing things my own way and listen to what he recommended. When I told him I couldn’t do it that way, he said, “Then I can’t help you.”  That was my reality check.  

So, how did I do it?  How do I keep the weight off?  I use MyFitnessPal to keep track of my calories and macros.  Macros is short for macronutrients.  These are the key components of the food you eat:  fat, carbohydrates and protein.  I heard the saying, “Calories in / calories out.” (Meaning you have to burn more calories than you eat.)  I believed the best way was to cut back, but was wasn’t eating enough.  I actually had to eat an additional 400 calories every day over what I had been eating previously.  Your body needs calories to burn calories. It's easy!  Seriously, it is.  Believe it!

The second thing I started to do is watch my macros.  I adjusted the amount of carbohydrates and fat I consumed and increased my daily protein.  While I was working out, I wasn’t eating enough protein, which my body needed for lean muscle.  I had heard people talk about low carb diets, but I knew that was not for me.  By limiting my daily carbohydrates, I learned to be smart about them.   Finally, contrary to everything I knew from years of being on Weight Watchers, I threw out every low fat or sugar free item in my cupboard.  Fat is not bad for you.  Your brain needs fat to function properly.  While everything I thought about counting points told me low fat and fat free was best, I learned that 1 tbsp. of peanut butter in my morning protein shake or a handful of almonds kept hunger at bay.

Because it’s learning curve, counting calories and macros can seem overwhelming at first.  Take it slow and focus on calories.  If your goal is 1700 calories / day, make sure you eat at least that many calories.  Then try to eat your protein goal for the day.  Plan your meals to include at least 20-25 grams of protein.  Eat protein rich snacks to fill in the gap.  By focusing on calories and protein to start, you can gradually work on other food groups as well without overwhelming yourself.

\

So whether you eat or drink, or whatever you do, do it all for the glory of God.

I Corinthians 10:31

This strategy works and it's easy, especially once you get the hang of it.  I haven’t gained the weight back because I stick with the program.  I hurt my back last February, which severely limited my activity.  While I did lose muscle mass during the recovery time, I did not gain any weight.  (Does the holiday weight I gained from Thanksgiving - New Year's count?)

Please contact me if you have questions on how to track calories or use MyFitnessPal.  It really is easy.  My favorite thing is that I can eat whatever I want, as long as I'm not eating crazy all the time.  It's about balance.

New entries coming soon:  

10 Minutes.  For those who want to make a change, but are still stuck in first gear.  Making a 10 minute workout count.

Why have a trainer?  When you're stuck or feel like you need an extra push, sometimes it helps to have a personal trainer.   Here I will share the successes and failures in working with a personal trainer.  It's worth the investment, I promise.

Tune for your play list:  This song has a great mellow beat, great for lifting or transitions during cardio or running.

"Closer" by The Chainsmokers ft. Halsey

Questions for you:  (Answer in the comment section below.)
Do you believe in resolutions?  Do you have any resolutions for the New Year?  

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Dark

"What's different about this year," my doctor asked.

I've had a persistent head ache since I went back to work in August.  When I had my annual physical Tuesday, I told him I've been taking 800 mg. of ibuprofen just about every day, sometimes twice a day, alternating with Excedrin some days.  I wake up with a head ache some nights at 2 a.m., feeling like my head weighs 1,000 lbs.  My sleep interrupted.  Exhaustion sets in early in the day.  I come home and crash.  I have no energy.  I've been largely dysfunctional.

It's been a real struggle.

What's different?

A longer school day.  

The imminent threat of my job being outsourced and / or replaced by people who are not trained or qualified because they are cheaper.

My person at work has a different job and I hardly ever see her.

My other person at work left to a different school.

My school has a new design and leadership form, with a very uncertain direction, thus the longer school day and threat of losing my job.

Two weeks ago, one of the riders on my group ride went into cardiac arrest.  I felt completely, 100% helpless.  He died this past Wednesday.

This is my group on our last ride of the season.  Gerry (left) and I came back early because he wasn't feeling well.
If only... there are 100 "what ifs" replaying in my mind.

To sum it up.  I work hard all day.  I put in 100%, struggling through the last two to three hours of the day.  I come home and crash.  Get up, and struggle through the rest of the night.  Wake up in the middle of the night with a horrible head ache.  Repeat.

"How have you handled the stress in the past?"

I used to come home and ride my bike, but this year I'm. Just. So. Tired.

"You need to figure this out, Tracey. And no more ibuprofen or Excedrin until I tell you you can take it again."

It is the Lord who goes before you.  He will be with you; he will not leave you or forsake you.  Do not fear or be dismayed.
Deuteronomy 31:8

I woke up early this morning to bring my son and his girlfriend to the airport.  He and their friends are going to Disney World for a week.  I'm so happy for them.  And a little jealous too.  I want to go see Mickey.  Dropping them off at the airport left me with a new sense of "let's do this."

In my happy place!

If you read my blog at all, you know I'm all about goals. So I am setting super small, practical ones for myself.

1)  Go to the gym today and two other days this week.

2)  10,000 steps per day this week.  (I LOVE my Fitbit.)

3)  One bike ride this week, even if it's short.

I can't look past this week because all I see is dark.  It has consumed me.  Head ache.  Pain.  An overwhelming feeling of bleh.  That pretty much sums it up.

"You need to figure this out, Tracey."

It's all I can do to crawl out of bed right now, so every step forward is literally a victory.  

I saw this picture of me last summer and I was like a kick in the gut.  

Mitch, Jenna, Me & Joey
I was so lean.  And happy.

No looking back.  Keep your focus ahead.

"You need to figure this out, Tracey."

Baby steps.  Make each one a victory.  Cherish the ones you love.  Celebrate life.  Every day.  Close your eyes, be thankful.

The sun will come out again.

From the rising of the sun to its setting, the name of the Lord is to be praised! 
Psalm 113:3

Burn by Ellie Goulding

When the light started out, they don't know what they heard.  Strike the match, play it loud, giving love to the world.  We'll be raising our hands, shining up to the sky.  'Cause we got the fire...

Questions for you:  (Answer in the comment section below.)
In 2015, I started 100 days of gratitude.  On this day, I was grateful for coffee.  Doctor's orders, I have to cut back on caffeine, but I still love my coffee.  What are you grateful for today?

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Raw

Greetings! It's September 2! I didn't even post a small anything in August. Totally let the month get away for me. The truth is I've been finding it hard to find my motivation in general lately. So when you feel like that, you're not really up to writing motivational blog posts to encourage other people. So this post is going to be completely real. This is me. Where I'm at. Raw.  School started Monday. The stress of school starting and being back to work completely consumed me. And I allowed it.  

Truly my soul finds rest in God; my salvation comes from him. 

Psalm 62:1

Exhaustion cycle: get up, get ready for work, work all day, no breaks, just go, go, go. Come home... and I'm done. It's all I can do to just get through the night.  Cooking? Meal prep? Working out? What's that? I'm just trying to survive.  That's it.  Wake up, exhausted before I even start the day. Repeat. 

Come to me all you who are weary and burdened, and I will give you rest.  Take my yolk upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.

Matthew 11:28-29

I really don't like feeling this way.  I HATE feeling like my circumstances are dictating my path.  The truth is, I know what I need to do. I just need to get myself to stop the cycle. I need to move. Moving my body, working out, lifting weights, sweating! These things make me feel better, so why do I go home and crash on the couch and do nothing? All that does is make me more tired!

Fortunately it's a long weekend and I've already gotten off to a good start. Had an awesome workout yesterday and did a 5K fun run last night.  

It was a fun run, so I didn't have any goal, but to have fun. And I did. 

Was up early today and already out the door to Costco first thing. Costco is my favorite place. ❤️ 

Heading to the gym shortly.  Have to pick my son up from work, so am throwing this up here now.  Tonight we are going to see Fluffy (Gabriel Iglesias) and I'm really looking forward to this.

Finally feel like I'm getting my groove back.  

Did you even know there is a song about that???  It's pretty awesome!

So when you're in a slump. When you feel like everything is running you instead of you running everything else. Don't be so hard on yourself. 

Feeling good!  Got my groove back!

Remember, each day is a new beginning. 

New Day by Alicia Keys

There's a feeling that I got that I can't give up.  Feeling in my heart that I can't get over.  I know it's coming.  Let the sun come up.  Tell me, do you feel the same?

Questions for you:  (Answer in the comment section below.)
How are you feeling today?   Do you have plans for the weekend?

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How to Beat the Munchies

Out in the real world, a lot of people ask me questions about how to lose weight and various other ideas.  One I seem to be fielding the most lately is, "How do you deal with snacking?"

So, let me ask you...

Do you find that you eat well all day, only to come home and want to eat everything in sight?

Do you go searching for anything you can have to satisfy that need to munch?

Is night time or after work the hardest time for you?  

Or is it resisting the goodies everyone brings into the office to "share"?

I'll be honest, I love to eat and the more I think I've got snacking figured out, the harder it is to control.

There are a few tips or strategies you can follow to help with the munchies, but they require a little forethought.  Failure to anticipate your needs will lead you to self-sabotage, so the trick is to know what will satisfy your cravings, while simultaneously satisfying your needs.

The first trick is to plan healthy snacks.  Think about it, if you eat breakfast at 6, lunch at about noon and dinner at 6, or so, that's a long time between meals.  So, to keep yourself satisfied, you really should have mid-morning and mid-afternoon snacks.  Nothing crazy, but a couple healthy snacks on hand. Planning basically means you have the food accessible.  Most of my snacks don't require any prep, just making sure the fridge / shelves are stocked.

Here are some suggestions:

Almonds (1 oz. = 160 calories, 6 g carbs, 14 g fat, 6 g protein)

A protein bar (depending on the brand = 200 calories, 16-23 g carbs, 6-7 g fat, 20-21 g protein

An apple with peanut butter (270 calories, 29 carb, 16 g fat, 8 g protein)

Greek yogurt with 1/2 serving granola (I use Bear Naked granola)  (195 calories, 22 g carbs, 4 g fat, 18 g protein)

A protein shake with a frozen banana (235 calories, 30 g carb, 2 g fat, 28 g protein)  I use left over cold coffee for my liquid and it makes a great pre / post-workout snack! (Not pictured)  Leave it in the blender a little longer than normal and viola!

Note one common thread: these just about ALL have a decent amount of protein AND healthy fats.

Things to avoid:

• Trigger foods (for me, that's raisins, chocolate, cookies). What do you eat that makes you want more and more?  You may want to keep these kinds of things OUT of the house completely.
• High carb foods with little to no protein or fat - while an orange or baked potato chips may taste good, they may not sustain you.  Try some fruit with cottage cheese or nut butter instead. (That's why I'll have an apple with peanut butter.)

If you are truly hungry, make sure you are eating enough for breakfast and lunch.  Skipping meals, or not eating enough, lends to hunger.  If you find that nothing satisfies you, binging is a potential hazard, which is an entirely different problem in and of itself.

When you feel hungry, but you know you shouldn't be hungry, ask yourself if you really are thirsty.  Chances are a glass of water will take care of your need to munch.  I just had a handful of almonds and two glasses of water and I feel much better.

I keep water in the fridge all the time, with sliced lemon.  It taste much better than straight from the tap and is a lot less expensive than drinking bottled water all the time.

When all else fails, try gum.  Yep, sugarless gum might just satisfy your need to chew and your need for something sweet.  One slice of Extra gum is only five calories.

If it's ice cream you love, try Skinny Cows.  I recommend you keep them out of reach, so one is enough. I keep these in the freezer in the basement and save them for my night time snack.  It satisfies my need for ice cream without a ton of bed time calories.

160 calories:  28 g. carbs, 3.5 g fat, 4 g protein

Thought I'd start sharing my favorite workout tunes with you.  Share yours in the comment section.  Here is my absolute new favorite workout song:

Chained to the Rhythm by Katy Perry, feat. Skip Marley

Questions for you: (answer in the comment section below)

How do you beat the munchies?  Do you prefer sweet treats of salty treats?  What's your one major trigger food?

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Square One

Looking back is such a thing these days.  There are #ThrowbackThursdays and #FlashbackFridays.  Timehop reminds you of what you've posted on various social media sites.

Even Facebook has an "On This Day" reminder of the things you said over the past x number of years you've been on Facebook.  Sometimes it's embarrassing and you think, "Did I really say that?"  Usually  it's kind of nice to reminisce and think about where you've been, what you've done.

When the New Year rolled around, I was excited.  I thought to myself, "This is YOUR year!"  I was committed to regaining the strength I lost between my shoulder and recovering from multiple surgeries on my leg.  I was finally cleared to go all out and that's exactly what I did.  Until this happened: Down and Out.

Over the past 3+ years, I have been so focused on fitness that going from 100 to zero is a major blow.  Now I measure progress in terms of tying shoes, taking a walk without pain, cleaning the house, and picking up the laundry basket, and simply making it through the day.  I am restricted from doing just about everything that makes me happy.  No weight lifting, no running, no cycling. My doctor told me, "Back pain is tricky.  You have to listen to your body."

I couldn't run this race, so I walked, while my running buddies ran.  They were good sports and didn't mind waiting for me.  It was a BEAUTIFUL day for this race.l

Listen to my body?  What does that mean?

I have ALWAYS adhered to, "No pain, no gain."  "Give 100%"  What happens when you can't do the things you love?  What about when you were obese for your entire adult life and busted your butt to get in shape and now the rug is pulled out from beneath you?  Literally.

I wish I had all the answers to my own problems, but the thing is, "Back pain is tricky."  What works for one person, doesn't work for the next.  What worked yesterday may not work tomorrow.  But I do know, pushing through the pain will make things worse.  So, in this case, pain means "STOP."

Happy Easter from me and Sam

My doctor told me it could take a year.  A YEAR!  Are you serious?  He said, "You cannot put a time line on your recovery.  You have to listen to your body."

Listen to my body?  Here we go again.  What does that mean?

A year...

So, it's spring and I had already signed up for all kinds of races and other events, which I had to bail on:

• A bunch of 5K races that I can't run.
• The Run to Remember at the end of May.
• The Tour de Cure and the Tough Mudder in June.

I have the Ride to Remember and the Rugged Maniac in September and I can only hope I am well enough to train for these in time.  But..."Back pain is tricky" and "Don't put a timeline on recovery."  So, I'm calculating how long I think I need, minimum to train for the Ride to Remember.  I'm not sure.  I think it depends on how well I can hold up riding for extended rides, once I actually can start riding again.

So, to answer your questions...
Yes, I am going to Physical Therapy.  Yes, it is helping.

Yes, I do still see my chiropractor, but this is a muscle injury, and there's not much more he can do.  It has to heal.
No, I haven't gained weight.  Not at all, really.  But my muscle mass has diminished and my clothes from last spring don't fit as well.  Great, just great.  It really is true, muscle weighs more than fat.
No, I'm not going to give up.  I realize that I am starting all over again.

My motto!

Back to square one.  And I also know I may not be able to move from square one for a while because, "Back pain is tricky." and "I have to listen to my body."

Today I did some very light weight lifting.  I mean, very light, like 10 - 15 lbs. light.  It felt good to just hold the weights in my hands.

While I already track my food, I am going to start tracking my workouts again, as well as my pain to see how I do every day.  I have to learn how to listen to my body.

I also realize that #FlashbackFridays and #ThrowbackThursdays are no good for me because all the retrospective is doing me in.  Looking back isn't doing me any good right now.  So it's looking ahead.  Starting over from square one.  Ground zero.  It's only up from here.

Question for you: (answer in the comment section below)

If you celebrate Easter, what did you do?

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