Wish me luck!

The human body is capable of amazing physical deeds.  If we could just free ourselves from our perceived limitations and tap into our internal fire, the possibilities are endless. ~ Dean Karnazes

SuperTroops,

I am particularly excited about running tomorrow race and completing my Age Defying Project…….which turned into the Meet or Exceed Project.

Rally Round 4 Ultra Sound at Steilacoom Park starts at 0830 and will  have registration available on race morning also- so it’s not too late to join in and support a worthy cause  (4us.org)

The race is actually a half marathon and I be running an additional 13.1 to finish the last 26.2 marathon race before moving on to my next challenge. Please wish me luck and send thoughts of joy tomorrow morning.

Running races helps me to challenge my body, mind, spirit and to meet awesome runners in the community.    And with running there is always someone who is working hard just as hard as to accomplish their goals as you and I are.

Please do not sit on the couch and allow life to pass you by.  Get up and get moving because any form of exercise makes you feel better about yourself and life.

Train well and train happy SuperTroops,

RR

p.s. I will give a detailed accounting of my Age Defying Project next week -xo

My Age Defying Project........12/12/12 from 9.12 to 9.13

Some people use anti-aging products to help them with the aging process........I use exercise.

I turned 45 last September and decided to set a memorable goal that I would be able talk about  when I am 105 and sitting in my rocking chair!  

So here's the deal, I ventured on the far side and set a goal to run 12 half marathons and 12 marathons in 12 months from 9.12 to 9.12.  I call it my "Age Defying Project". 

As of last Saturday, I am happy to report that I have completed 12 half marathons and 5 full marathons and will be running Whidbey Marathon on Sunday!  So 6 more marathons to go baby!

It's been a crazy, crazy,  fun, fun time, and since I want to do them all in Western Washington, I have been making lots of new local running friends.  

Set your goals high and don't stop until you get there.~ Bo Jackson

Running doesn't define me but it helps me to define who I am.  With running, I am able to face my demons and life's challenges head on.  And I believe in the power of movement, running, and exercise in any form.  

After spending the first 34 years of my life struggling with my weight..... yo yo dieting, starving myself , using diet pills and laxatives, being depressed and compulsively overeating and suffering from low self esteem,- I have found freedom on the other side.  Setting goals and running is really, really, really easy because self acceptance and responsibility for my health are at the top of my list everyday.

 Being mentally, physically and emotionally balanced is the ultimate payoff of working out.

Run happy, run wild and run free.

Peace, love and hair grease SuperTroops, 

RR

Dang, Just How Many Girl Scout Cookies Did I Eat???? Body Fat Test #3

"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination are omnipotent. The slogan press on has solved and always will solve the problems of the human race. No person was ever honored for what he received. Honor has been the reward for what he gave."  Calvin Coolidge

Okay SuperTroops,

It’s been a wonderful day in the Pacific Northwest with the sun shining bright, it's been warm, mesmerizing and intoxicating.

My 3^rd body fat test was this morning and I’m gonna give it to you quick and straight………I am blaming my lack of progress Girl Scout Cookies!!!  Yes, I gladly traded in my daily servings of fruits, grains, fats, protein for those cookies which are full of carbohydrates by the way.

Grrrrr, my body fat is 24.8 ........weight is the same and I lost .02% body fat this month!

And you know what?  I'm absolutely okay with it.  Eating healthy balanced meals is a permanent way of life for me and so is indulging in moderation.

How many cookies did I consume this past month?   Hmmmm, I lost track after the fifth one - lol.  But in case you want any, I have two boxes stashed in my freezer, one in the trunk of my car and one in a kitchen cabinet.  But please don't tell my husband.

Folks be good to yourself and to each other and remember to train happy and train well.

Your friend in health, movement and celebration,

RR

________________________________________________________________

I have learned that everything is better in my life when I run and I believe in the power of fitness because with fitness I have the power to change my life and help to empower and inspire other people to change their lives too.

Please join me at an upcoming Sporty Diva Event.

Sporty Diva Walk~Run Events are designed to encourage, motivate and inspire the first time athlete and or people who are returning to fitness in a fun, friendly and supportive~non-competitive race environment with a philanthropic/ pay it forward mission. 

Register at RunSignUp.com or Active.com

Sporty Diva's 9.5 & 19 Miler and 5k Walk/Run at Lake Young's Trail 

April 6, 2013        0900

Lake Youngs Trail Head 

16600 SE Old Petrovitsky Road        Renton, WA 98058

Sporty Diva's 2~4~6~8 and 10 Mile Walk/Run at Lincoln Park

April 21, 2013         0900

Lincoln Park

8011 Fauntleroy Way SW

Seattle, Wa 98136

Sporty Diva's 1/2, 15k, 10k and 5k Walk/Run at Chambers Bay 

September 28, 2013        0900

Chambers Bay Park-6320 62nd Street West    University Place, WA US 98467 

Rosie's Body Fat Test #2........RMR Test and 3 Day Diet Analysis on 2.25.13

"One of the delights of life is eating with friends, second to that is talking about eating, and for an unsurpassed double whammy, there is talking about eating while you are eating with friends."~ Laurie Colwin

Most of us have tried some crazy antics at one time or another to lose weight but check out this latest contraption that's suppose to help people lose weight.  It’s called AspireAsisst by Aspire Bariatrics.  AspireAssist sucks out some of the partially digested food from the stomach via a tube that has been implanted into the stomach.  The peson is suppose to dump their food within 20 minutes of eatind thru the SkinPort-  a valve that the person can open and close to complete the process.  What do you think about this latest gimmick-device?  It’s not FDA approved but the company is taking steps to get it  there. Saaaaayyyyyy Whhhhattttt!!!!

So what's your relationship like with the scale?  Do you have a  mood change depending what it says?

How many times have we started a weight loss plan with hopes of losing 50, 75 or a hundred pounds only to become frustrated and end up quitting only  a few short weeks later and then end up weighting more than when we initially started?

What if you set a weekly  weight loss goal that required only a small change every week?

A change like walking 5 more minutes per workout....... drinking more water......ditching the half and half  in your coffee for 1% milk instead............switching from frying to baking your food, cutting out regular soda........lifting weights etc.  I'm not talking about losing the standard 1~2 pounds per week.  What if you set a goal of 1/2 pound per week?  It's a very realistic goal and the weight loss would be so gradual that the new changes you are implementing could last a lifetime.    In 12 months that would be 24 pounds that you would never have to worry about again!! 

We are all accountable for our choices and the way you lose weight is the way you need to maintain it///keep it off.   I believe the maintenance part is the hardest part of any lifestyle program because  it  takes committment,  consistency and hard work. Some days it takes will power and everything you've got to stay on track.

Ladies, let's revolutionize our approach to weight loss and fitness and be realistic in how we choose to go about losing the weight.  No more gimmicks or quick fixes because they don't work.

It's always in the midst of a challenge that we grow stronger.

I'm not where I wanna be but I'm definitely not where I was and I am spending my 45th year of life doing different "projects" to defy the aging process.

Back in the day I used to weigh myself 2-4 times a day and my mood would change when the number changed.  So in 2002 I tossed it out for 18 months, then went to checking my weight randomly- every 3 months or so.

Now I am back to once a month due to body fat testing with Lisa Lovejoy a Sports /Wellness Dietician at MultiCare in Tacoma.

The body fat testing is one of my age defying projects along with a three day diet analysis and metabolic rate testing.. ....body fat test #2 was done last Monday morning.

I would like to lose the 5 lbs. of fat and replace it with 5 lbs. of muscle!!

In addition to body fat testing, I also wanted to know exactly how many calories my body uses over a 24 hour period, so I had my  Resting Metabolic Rate (RMR) done on 2.8.13.   I had to fast before having this procedure done.  It wasn't difficult because all  I had to do was sit really still  and breathe into a machine for 10 minutes while my nose was pinched off with a clothespin (to prevent breathing thru my nose).
I also turned in my food log for three days~ it's at the end of this blog.

RMR results- 2545 is the total amount of calories I would need if I were laying around all day~at rest.  My metabolism is higher than the "normal" range........yaaayyy!!!  So when my exercise is added in, I should be consuming about 3,300-3,500.  This is right on target with my intuitive approach to nutrition and training.

Body Fat Test 2 results- 25% ...........down 1.62% (test #1 was 26.62)   I am on my way to my 20% goal......yeaaaahhhhh boooooyyyyy!!!!!

3 Day Diet Analysis results- Lisa says that I'm doing a lot of things right BUT I need to consume more fruits, grains and vegetables.  Grrrr, and although I want to get down to 20% body fat without losing a ton of weight- I should shoot for a performance goal and not just focus on a number on the scale......or bod pod!
So my goal for the next 30 days is to continue eating the way I normally do buuuuutttt I will log my food intake and keep my calories at 3400 maximum per day and implement more strength training.  

When I was on my weight loss journey, I kept a food log to help me stay within the calorie zone that I had alloted myself.  It helped me with being accountable and to recognize times that I was "slacking".  And one of the things that I have noticed since keeping a food log this time around is that Ithere's been a couple of times that I actually thought long and hard about something I was going to eat and actually didn't eat it because of the log!  

All my best to you SuperTroops in movement, health and celebration,

RR
_________________________________________________________________________

Lisa can be reached at:

MultiCare Center for Healthy Living 

Lisa Lovejoy, Med, RD, CD

Sports/Wellness Dietician

LisaLovejoy@multicare.org

253.301.5091

Services offered:

Body Fat Testing – Bod Pod 

Comprehensive Sports Wellness Package

Comprehensive Body Composition Wellness Package

Sports Nutrition Follow-Up

Three-Day Diet Analysis

Fundamental Sports Nutrition Counseling

Resting Metabolic Rate Testing

Fundamental Sports Nutrition with Body Fat and Resting Metabolic Rate Testing

_____________________________________________________________________________

So here's what my food and training log that I turned in looks like:

1.26.13
Workout: 19 mile run- 4:15

0630 p&j sandwich ( 2 slices of white bread @ 80 each ; 1 tablespoon of peanut butter100; 1 tablespoon of jelly 40) 300
1 16 oz black coffee with 1 equal
0830 1 gu mile 5 * 100
0930 1 gu mile 10 *100
1030 1 gu mile 15 * 100
1200 2 bananas (100 each) *200
2 packages of trail mix (170 each cranberries, almonds, walnuts) *340
1400 4 eggs scrambled (320) with ¼ cup of mozzarella cheese (90) *410
1 package of jalapeno chips *220
1510 6 tablespoons of trail mix (m&m’s, raisings, cashews, peanuts) *320
1700 2 fiber one bars (140 each) *280
1930 1 pkg. of Thai rice noodles *170
5 oven fried chicken wings (wings are seasoned and floured and then baked on a Pyrex glass pan coated with cooking spray oil. 150 calories each) *750

 

1.27.13
No Workout

0630 16 oz. black coffee with equal
4oz. protein pudding (1 scoop of protein powder 170; 3 tablespoons of flaxseed 100; ½ cup nonfat milk 45) *310
0900 bean stew with quinoa (lentils, black beans, diced tomatoes, quinoa, pinto beans, navy beans) * *500
1010 1 stick of mozzarella cheese *80
1 Quaker strawberry granola bar *150
1200 1 oz. of pretzels *100
1245 Bean stew with quinoa *500 and shrimp * 140
1530 1 chicken wing *150
1800 2 oatmeal, flaxseed cookies (125 calories each) *250
1930 2 pieces of quiche (spinach, mozzarella cheese, mushrooms topped with bacon bits and cheese…..crust made out of quinoa and flaxseed 300 calories each) * 600
60z. grilled skinless chicken breast * 300

1.28.12
Workout: Run 6.0 miles 70 minutes   30 minutes weights

0630 6oz. light vanilla yogurt *80

0850 grapefruit  * 100

3.5 oz. mini rice cakes caramel flavored   *360

1025 1 piece of Reiser candy *40

1100  1 oatmeal/flaxseed cookie  *125

1 piece of quiche  *300

1230 Bean stew *500

         shrimp  *140

1445  Odwalla Banana Nut Bar *240

1530  Banana   *100

1800  oatmeal cookie  *125

3 tablespoons of trail mix  *160

1930  6oz. grilled skinless chicken breast   *300

         2 pieces of quiche    *600

Body Fat Test Done! .......1.25.13

"The future depends on what we do in the present."  Mahatma Ghandi

We are all busy and are faced with challenges but we must manage our health and not let it manage us.  Our health is our individual- personal responsibility, so it is imperative that we take  take the necessary steps to make it a priority.

Since I turned 45 last September, I have been setting more goals and trying to come up with ways to defy the aging process. I've never had a hydrostatic body fat test (underwater) or with calipers and I wanted to have it done hydrostatically.

After searching around for several weeks I kept coming across something called “Bod Pod” and it is supposed to be as accurate at the underwater testing.  

So yesterday, I had it done with the Bod Pod by Lisa Lovejoy a Sports and Wellness Dietician with MultiCare. 

I couldn't sleep the night before because I was excited and nervous at the same time.  I mean what if I my body fat was 40, 45 or even 50 percent?????  I didn't know what to expect or how I’d react if my number was something that was crazy high.

I was also nervous about meeting a “ dietitian”.   But when Lisa came out to greet me in the waiting room, she was smiling, friendly and easy going........totally awesome!!!!!

Lisa has been with Multicare for six months.

The testing process was relatively easy.  The Bod Pod uses air displacement to measure your body composition. I had to change into compressive wear- swim suit, remove my jewelry and put my hair up into a swim cap and sit still in the unit for a couple of minutes and within minutes I found out the weights of my fat and lean mass and the percentages of my total weight that each represented.

The visit went really smooth and meeting Lisa was like meeting up with an old friend.  She is a gem and I am thankful to have her on my team.  

One of my long term goals is to compete in body building.  I will have my body fat tested once month for six months and see how much progress I can make in reducing my body fat.  I liked Lisa so much that I also will be returning for Resting Metabolic Rate Testing, Fundamental Sports Nutrition Counseling and a Three –Day Diet Analysis in addition to the monthly testing.

By the way, my current body fat is 26.6 “moderately lean”.  Now that I know what it is, I will be shooting for a goal of 20 percent in six month.
A Registered Dietitian has education and takes a national exam to be considered the food and nutrition expert but a nutritionist doesn't have to have a license or any type of specialized education. Pretty much anyone can call themselves a nutritionist.

Train well SuperTroops and train happy, RR 

Lisa can be reached at:

MultiCare Center for Healthy Living 

Lisa Lovejoy, Med, RD, CD

Sports/Wellness Dietician

LisaLovejoy@multicare.org

253.301.5091

Services offered:

Body Fat Testing – Bod Pod 

Comprehensive Sports Wellness Package

Comprehensive Body Composition Wellness Package

Sports Nutrition Follow-Up

Three-Day Diet Analysis

Fundamental Sports Nutrition Counseling

Resting Metabolic Rate Testing

Fundamental Sports Nutrition with Body Fat and Resting Metabolic Rate Testing

Rosie's "Honey, I'm Just Sayin'" 1.1.13

Honey, you say you wanna lose some weight this year but you gotta realize that it takes small persistent and consistent changes to get there. You don't have to deprive yourself but you do need to make some adjustments in your nutrition and training plan. Try some new foods once a week. Sure they may taste a tad bit "different" but you gotta try. Don't limit your food options, who's to say that what you don't like today- you may actually like a month or two from now. Oh and those excuses that you've used before- drop them like a bad habit because they are keeping you stuck and in the same fu@*%n rut that you were in this time last year. Your family and friends will adjust to you trying to better yourself and they actually want you to be healthy and happy. If someone stands in your way or tries to hinder your progress- don't give up.....just keep doing your thang. Work thru obstacles that are in your way. Seek help, hire a trainer, workout with a friend etc. Everyone has problems and struggles to eat and exercise but they do it and eventually finds out what works for them thru trial and error. There is no one plan that fits all. So get up off the couch, move your behind a little bit more and grocery shop, try new recipes, cut down on the fast food, drop the sodas- sugary drinks like a bad habit and drink water and most of all believe in yourself - become your own biggest fan- your motivation has to come from within. Oh, and if you feel as though you "can't" do it because it's to hard- holla at me cause I believe in you and we'll work it out.......I'm just sayin'


" live with intention......walk on the edge....listen hard. practice wellness.....play with abandon.....laugh.....choose with no regret.....continue to learn.....appreciate your friends.....do what you love.....live as if this is all there is."~Mary Ann Rachmacher

Tips for all my Sporty Divas, as we sash~shay olay, strut, glide, run, crawl, scoot and 

prance into 2013..........

1~love yourself UNCONDITIONALLY and believe in yourself ......2 

~treat yourself with respect and kindness ......3~make a mistake???? forgive yourself 

immediately~let it go and learn from it....don't waste valuable time beating yourself up over

it .....4~get active.....exercise and eat a healthy, balanced diet that includes chocolate and 

beer .......don't deprive yourself~just use moderation....5~set goals for yourself on a daily,

weekly, monthly and yearly basis.......don't know how to do something? Then learn how to 

do it....6~ don't wait for "someday"~ make today your someday because tomorrow may 

never come...8~stay checked into life......don't check out of it by doing things that are 

detrimental to your physical, emotional and mental well-being....9~always be kind and 

gracious....kinder than necessary in some instances and keep the faith in everything you do, RR