shmiller

Start Weight:(24 Mar 10) 228.0 lb
Current Weight:(14 Mar 14) 133.0 lb
Goal Weight:132.0 lb
following: shmiller's own diet
performance: losing 2.0 lb a week

I am a 38 year old married mother of two gorgeous girls, and I am a full-time high school teacher. I was very athletic in high school and maintained a healthy weight with a lot of exercise. But the older I got, the fatter I got. It was my fault. It was my choice. End of story.

A few years ago, I was prediabetic, couldn't keep up with my girls, and felt like a slug. Today I workout 6 days a week, count calories, and am really proud of the progress I've made. I've dropped from size 20 pants to size 4, I won my age group in my first 5K race, I ran in the Pittsburgh Marathon last May, I engage in HIIT 4 times a week through running, spinning, and swimming, and I have been working hard to retain muscle mass by lifting heavy weights through circuit training. I reached my goal weight in December of 2011, but regained more weight over the following year than I would have liked. From that I learned a lot about myself and what it means to maintain a dramatic loss.

I am currently following the Isagenix program, which helped me lose the last 15 stubborn pounds, but I've continued with this system to help me with good, easy nutrition while maintaining a rigorous triathlon training schedule. These kinds of systems aren't for everyone, but this one works great for me.

I have three major tangible goals:

(1) I do not define myself by a goal number on the scale because I know that I'm defining my body with strength training. But I aim to maintain a bfat percentage of 21%.
(2) I engage in physical exercise at least 5 days per week, and a race at least once per month.
(3) I will continue to be a good role model for healthy living and, more importantly, healthy self-image for my daughters.

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use." ~Earl Nightingale

FatSecret member since: 24 Mar 10

shmiller's Weight History


shmiller's Latest Member Challenges

87
  4 Weeks of DairyFarmersWife Madness
status: Completed
ended: 29 Apr 13
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107
  Last 15 lbs!!
status: Completed
ended: 01 May 13
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shmiller's Buddies

Online now ChristyLA
last weighin: steady Steady
 
Online now joanna514
not sharing weight
kingkeld
last weighin: gaining 2.9 lb a week Up
 
namramn1
not sharing weight


shmiller's Cookbook

cals: 29kcal | fat: 1.18g | carbs: 3.24g | prot: 1.97g
Savory Green Beans
A really fast and yummy side dish.
view complete cookbook

shmiller's Latest Posts

sleep and protein
You are so right. Both of these are keys for me, too. I get up obnoxiously early to get to my gym by 5:30. This is important to me, so the trade-off has to be that I'm in bed by 9:00. It's hard, to be sure, but it's a priority. I also try to add the majority of my proteins in the morning and right after my workouts (especially hard ones like long-runs or plyometric work). You've got the right idea!
posted 16 Apr 2014, 12:54
Trying to find success
Susan, have you tried talking to a therapist? Not sure if your HMO will go for that, but it's really helpful. It sounds so silly to say that talking to someone can help you lose the weight and bring your sugars down, but when I first started, I found talking with a therapist changed everything for me.

I need external perspective. I needed someone to help me identify WHY I was overeating and eating the wrong things (though it sounds like you're pretty on-track as far as choices go.) Having figured out what my triggers were, I was able to journal them to under control rather than hitting the pantry.

In my experience, a weight-loss journey is 95% mental, 5% physiological. Sure, you need to eat the right amount of the right foods and exercise and maintain a caloric deficit and all that stuff to lose, but more importantly, you need to know why and how and when and where to do those things, not only so you can lose but MOST IMPORTANTLY, so you keep the weight off and not go back to your old self once you've lost the weight.

Even more helpful for me, is seeing my therapist now that I've reached (exceeded??) my goals. It sounds crazy, but having lost this much weight feels like being a totally different person, and talking it out with someone who isn't going to judge me for it has probably saved my life.

Just a thought.
posted 17 Mar 2014, 07:56
Do you intermittent fast??
I depends on how you define "fast." Some folks do strict fasting, which means nothing but water. Others restrict to no more than, say 500 "clean" calories on fast days. I've tried it both ways, and didn't notice much difference, to be honest, either on the scale or in how I felt. I currently fast using the Isagenix program (this is NOT a sales pitch, just an anecdotal example), so I follow the protocol of that program. (You can see what this looks like on my food diary from this Monday and Tuesday, 3/10-11). Of these three methods of fasting, this program has been the most successful for me, both in terms of scale losses, energy, and ability to maintain my rigorous athletic training schedule. (Though I did a 2 day fast/cleanse this month, I generally don't do that during training. Just the one day, as I said above. But I was really feeling sluggish and yucky after this weekend, so, despite being 6 weeks in to 1/2 marathon training, I did a two day. I just slacked off a bit on my training on Tuesday as a result. By Thursday, I was back to my training schedule, and in fact, performed very well in a Thursday training run. I do not intend to deep cleanse again, though, until after my 1/2 marathon is over in May, only one days every week or so.)

There are many fasting programs and products on the market. Some work better than others, and it really depends on what you aim for from a fast which route you should go (product, VLC consumption, or just water.) Just be really sure you've educated yourself fully on whatever method you choose. You can really mess some things up physiologically if you aren't careful, especially for a fast that lasts longer than 24 hours.

For me, though, the spiritual element of any fast is just as important as the nutritional element. I replace my times spent not eating mediating or in prayer. This is not necessary for everyone, of course, but it is an important part of the spiritual discipline of my faith.

Also be careful of the psychological effect of using fasts to erase habitual overindulgence on the weekends. I'm not someone who can just turn this on and off, though maybe you are. For me, this would feel like punishment instead of cleansing, and would keep me from keeping my lifestyle in check. Not that I don't overindulge--I definitely do, I'll be practically gorging myself on a good old Fashioned Presbyterian Lenten fish fry, complete with pineapple fritters for dinner tonight--I just don't make a habit of it, especially thinking that I can just fast-away those mistakes when the week starts over. Again, maybe you can handle this, but my brain and my heart don't work that way. I have this feeling about exercise as well, though.

I wish you luck.
posted 14 Mar 2014, 13:04
Do you intermittent fast??
When I'm not in marathon training, I usually do a 2 day fast twice a month. When I'm in training, I do a one day fast once a week on my rest days.

My experience with this has been very positive, both physically and spiritually. I think that absolute key to a successful fast, though, is getting enough water on fast days. Failing to do this sets me up for dizziness, shakes, fuzzy-head, and fatigue. If I get enough water, I feel more on top of my game mentally and physically than if I didn't have a fast.
posted 14 Mar 2014, 06:29
Low calorie foods
I try to space my calories out so that when I'm out of calories, I go to bed. Not sure if that's a possibility for you, and it isn't always for me, but (a) I need more sleep to get rid of the fat and (b) I don't need more calories.
posted 10 Mar 2014, 13:07
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shmiller's journal

13 March 2014

Still feeling sick. Tired of coughing. This is seriously slowing my training down. This week feels almost lost as far as training goes. I hope this ...
on diet shmiller's own diet  

07 March 2014

So it's Lent, and, for me, that means fish fry season. This may be the first Lent in the last ten years that I'm not sweating it. I'm going to it, but ...
on diet shmiller's own diet  steady weight

shmiller's Recent Food & Exercise

shmiller's Groups

Road Race Runners
A group for FatSecret members who run road races and would like to meet others.

Isagenix Cleanse & Nutrition
Are you currently taking Isagenix or interested? Share tips, your progress, and ask questions.

30's with 100+ lbs to Lose
30 somethings with over 100 pounds to lose.

Learning to Eat Gluten Free
Gluten Free individuals looking to share comments, recipes and support

Droid Application Users
This group is focused on the members who are attempting to use technology (Droid phone) to better themselves.

shmiller's Recent Activity

shmiller's Own Activity

shmiller replied to jirvin32940's post - sleep and protein.
shmiller updated their Food Diary.
shmiller updated their Food Diary.
shmiller commented on Elvirka666's Journal Entry.

shmiller's Buddies

ChristyLA supported skwhite's Journal Entry.
kingkeld replied to k8yk's post - Before and After, anyone?.
Chickturu updated their Exercise Diary.

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