One small step for Steph and for you

I realize that in making this blog, I've kinda put myself out there in the spotlight. My family, friends, and visitors would see my failures and successes. Well I was really afraid of not only failing this last week's challenge in running, but failing publicly.  
If you read my post No Pain...No gain...No doubt? you know that I've been doing this whole attempt at running. Last week I was plagued with fear and doubt. You see...I was heading into my 3rd week of running. Week 1 was just intervals of 1 minute jogging. Week 2 increased to 1 1/2 minutes of jogging. This last week, my jogging time doubled to 3 minutes of jogging! I really doubted I could do it. One and a half minutes was not easy at all. How was I supposed to double it?!

Well Wednesday the day came. I started off with a 1 1/2 minute jog and walk then it was time for the dreaded 3 minutes. I turned up my music and gave it the old college try! And guess what?!?! I DID IT! Man what a feeling! I can't explain how accomplished I felt by being able to do it! I was so excited and highly motivated. I couldn't wait for Friday to come to do it all again. Friday was just as good! 


Yesterday, I had my morning boot camp. My coach had us to an obstacle course at the local park. Part of it entailed going up and down a flight of stairs 7 times. We also had to do step ups on the stairs. Needless to say, my calves today were incredibly sore when I woke up. I did some stretching, drank water, and also put on my compression running socks for my running today. 

I headed to the park with my students (who are running the 5K with me) and did some more stretching. Off I went. The previous two sessions, my pace was slower since I was getting used to the new distance jogging. Today is shot back up to where I was in week 2. I guess my body is adjusting. 


Next week my time bumps up to 5 minutes jogging! Honestly that fear and doubt that I had last week is not with me. I am so looking forward to getting out there again Wednesday and tackling the new time! I'm also looking forward to my legs resting the next couple of days. I'm truly amazed at my progress. What was small step further in jogging, was a giant step for my confidence.


My thoughts for you: This journey to get healthy can be achieved by taking baby steps. Most people fail or stop completely when they try to do too much. Be realistic people. You can't be Superman (woman) over night. Your body is not built that way. It takes time and increased effort. Set realistic goals. Instead of saying I want to lose 50 pounds, start with a 5 pound goal. Celebrate it when you  make it and keep going. Don't make a goal of cutting out all sugar. Be realistic. Cut out a few things and then gradually increase it. Baby steps lead to a bigger distance covered. Start small and watch your confidence grow.

Cinderella Dressed in Yellow

"Cinderella, dressed in yellow, went upstairs to kiss a fellow. Made a mistake and kissed a snake...." If you are a girl, you probably remember that famous chant. It was sang over and over again as a young child jumping rope. You remember right? Your friends and you would spend hours jumping over and over. Boys you probably remember us too, right? You'd always run through the rope and we'd scream at you! Did you realize you were interrupting some serious calorie burning?!?!?

$5-$8 for a good one!

Yup, I'm going back to my childhood days and bringing back the jump rope!! I'm going old school on my exercise. Did you know that jumping rope is one of the BEST exercises you can do?!?!? I started picking it up again. I do it while watching t.v. How easy of an exercise is that? But do you really know why you should be doing the same thing? Do you?

Check out these stats from Livestrong.com:

Four hours of fast rope jumping burns the caloric equivalent of more than 1 lb. of body weight. Although you may not jump rope for multiple hours per week, you can still burn calories jumping rope. Body weight and speed dictate calories burned during 10 minutes of activity.

125-lb. Person

A 125-lb. person burns 76 calories during 10 minutes of jumping rope at a slower speed and 113 calories during 10 minutes of fast rope jumping. A fast speed uses 37 more calories than slower jumping.

150-lb. Person

A 150-lb. person burns 91 calories during 10 minutes of slow rope jumping and 136 calories during 10 minutes of fast rope jumping. A fast speed uses 45 more calories than slower jumping.

200-lb. Person

A 200-lb. person burns 121 calories during 10 minutes of slow rope jumping and 181 calories during 10 minutes of fast rope jumping. A fast speed uses 60 more calories than slower jumping.

Read more: http://www.livestrong.com/article/294818-how-many-calories-will-be-burned-jumping-rope-for-ten-minutes/#ixzz1kRm4ISep

So of course you know I had to put this to the test, right? Well I own a BodyBugg. It is an arm band that calculates the number of calories you burn during activity. The other night I did 8 sets of 25 jumps. I burned 110 calories. It took me about 10 minutes. Can you believe that???? In 10 minutes, I burned 110 calories. I just burned off my Starbucks mocha or that soda you picked up. So if you have the knees for it, pick up a jump rope each night and do some sets. Take a 20-30 second break between each set to catch your breath and a drink of water. Then get back at it. It is the cheapest ($5-$8 for a quality jump rope) and fastest way to get your body moving!

No Pain...No Gain...No Doubt?

Have I said already that I hated to exercise? Well I do. I wish it was easy. I wish I could walk into a workout or hit the track and not feel the burning and pulling of muscles. But I guess something has to be hard!!! Putting on this weight was enjoyable so I guess exercise has to be the hard thing. Perhaps one day, not too far off, workouts will be more enjoyable.

"Putting on this weight was enjoyable so I guess exercise has to be the hard thing."

The thing that has been toughest so far has been this running program. I just finished week 2 of the program. The first week's workout took place over 3 days. It began with a 5 minute warm up, followed by 20 minutes of interval training (1 minute of jogging, 1 1/2 minutes of walking= total of 8 runs), and then a 5 minute cool down. Doesn't seem like much does it? Well when you are carrying as much weight on your frame as me, and it all comes crashing down on your feet with every step....jogging kills. Day 1 I was pretty sure I was going to quit. I have never felt a burn in my legs ever before like I did in that first run. Oh man. I stopped 20 seconds into the first run, paused the program, and once again came to that crossroads. You know...should I continue or should I quit? As you read in my previous post, I really want to run. I stopped in that second and said a prayer. It went something like this...."Dear God...You know my desire to run. You want me healthy. You gotta give me the strength to do this because my body wants to quit, but my mind is saying to go. I'm not quitting, so you gotta do something with my body right away." With that said, I did a bit of stretching...walked..then pressed play and continued. I finished all 8 runs that day. I finished all 8 runs for the next two workouts. They were not easy at all, my legs killed me, and I counted down the finals seconds before I could walk again.

"It never ceases to amaze me how the body responds 
when you push it to its limit! " 

Fast forward to week two....Now my workout began with a 5 minute workout, interval training again but this time with 1 1/2 minutes of jogging with 2 minutes of walking. What?! Thirty more seconds?!?!? Ok I doubted myself so bad. I really believed that I was not going to be able to handle it. To top it off, I had to do this in front of my students who are running my next 5K with me. How embarrassing would it be to have to quit in front of my students?!?! So I began and guess what? It wasn't as bad as I thought! I completed all 1 1/2 minute runs!!!!! At my pace, that is like starting to run at the turn of a high school track to the next turn. That is A LOT for me! Yay me! It never ceases to amaze me how the body responds when you push it to its limit!

So now I have 2 days off. Wednesday starts my week 3 of this running program. I am incredibly nervous and once again am doubting myself. Why? I got from running 1 1/2 minute intervals to 3 minute intervals. My time is doubling. Holy. Crap. I really don't see myself being able to complete it...Not after how my run felt today. But alas, I know I need to change my thinking. I've been communicating with people on the Get Running app forum, and lots of people have said that they went through what I went through at the same stage and are now up to 30 minutes running. I know I have to take it on faith that this too shall pass, and I must believe that I will do it.

Thoughts for you: Your journey to get fit will not be super easy. It's work. Hard work. You'll constantly doubt yourself. You'll constantly be at that crossroad. But, quitting and starting over down the line will be a lot harder than pushing through now. Keep keeping on. WE can do this.

I am a runner? Are you crazy?!

If you read my previous post, you know that I've been in a boot camp for the past 7 months. This process has been insane. Let me first start off by saying that I really do hate exercising. Yeah I know I encouraged you to start, but I really do hate doing it. I'm not one of those people that has a smile on their face or asks their coach for more. Sorry it's just not me. I hate being sweaty. I hate having ultra sore muscles. I hate being out of breath..still. I hate when my coach announces the next exercise. I complain....in a humorous way, but nonetheless I never go a session without complaining. And for some amazingly STRANGE reason...I still show up. But I DO love what I see in my body. I do love the muscles I now feel. I do love my clothes loosening up.

"You can't cross a finish line if you stand at the starting line and refusing to move. 

Take a step, even if it is small, even if it's slow. Take the step."

Seeing yourself progress over time and getting stronger and stronger, strange things start to happen!!! About 2 months into starting boot camp, something birthed inside of me. I believe God put it there. I had this desire to run birth in me! I see myself go on long jobs to unwind. I see myself an athlete competing. I see myself with the wind in my hair, my earphones on, and losing track of time...running. My mind and spirit has this desire, but my body was not ready. You see...just walking half a mile left me with TERRIBLE shin splints. If you've never had them, pray you don't. It's this excruciating pain on the front of the legs. I got these from just walking. What usually causes them is a few things....really tight calf muscles (yup still got those), really weak tendons and ligaments in your lower legs, and the arch of your foot collapsing (from excess weight). Well I had all of these.

Running was not possible. But I didn't give up. I knew I needed to build them up. So I started walking. A little bit at first.

I'd show up early to my boot camp (which took place at a park) and got 2-3 laps around the park in. And then increased it. After months, a few laps turned into a mile...You get the picture.

Well one night on the Facebook, my cousin posted a link for a 5k race (3.1 miles). I felt my spirit stir. I needed to do this, even if I walked the entire thing. So I signed up. On Thanksgiving Day 2011, I completed my first 5K. I walked almost all of it, with a tiny bit of jogging. I mean, really...a tiny bit.

I finished my race in 56 minutes 17 seconds. I didn't finish in last place (yay!). But it was my baseline. I was now an athlete...wow did I just say that? Yup...I am now an athlete. I want to beat that time. What better way to do that? Sign up for another 5K!!!

So I signed up for a 5K set for February 18th. But this time, I want to work on eventually running the whole 3.1 miles. So I looked around for a way of training. My hubby got me a new iPod for Christmas and in my playing around with it, I found this fabulous app called "Get Running." How does it work you say? Well you get your music going, open up the app, and a trainer's voice comes on. The app starts you in increments. You start off with a 5 minute warm up. Then over the course of 20 minutes, you begin with a 1 minute run, followed by 1 1/2 minute walk, and back and forth. After the 20 minutes, you have a 5 minute cool down walk. Each week, then increase your running time. Eventually after 9 weeks, you should be able to run an entire 30 minutes without stopping! After that, you can work on speed. I started it last week and I'll share my experience more in detail later.

Here is my pitch to you: The Bible says that you will be transformed by the renewing of your mind. Which means this, you must think it, believe it, and start stepping out in faith knowing it will come. I am a runner. I thought it last summer. I believe it. I'm stepping out. It will happen.

Do you see yourself healthy and fit? Do you see yourself free of the ailments that come with being overweight? Do you really see it? Yes??? Then believe it and step out. You can't cross a finish line if you stand at the starting line and refusing to move. Take a step, even if it is small, even if it's slow. Take the step.

My Biggest Loser Moment and Nike's Just Do It

After that dreaded doctor visit, I found myself in one of those same crossroads like many of you come to as well. You know...the one that says I keep going the way I'm going and it's just not that serious...and the other than says I need to get my butt in gear. Well I took the second path.


I knew I couldn't just get a gym membership. Been there. Done that. One, I hate the fact that women show up with skin hanging out and all dolled up. I hate men that just stare. Working out is ugly. Sorry. It is. You sweat and you get funky. Period. I also knew that going there gives you no accountability. You can work out as hard or as light as you want. You can walk in for 5 minutes and be back out and nobody knows. It's way too easy. I had been hearing about the new craze called boot camps. It seemed way too hard, but maybe this could be what I needed.

"Working out is ugly. Sorry. It is. 

You sweat and you get funky. Period."

One of my cousins had been attending one and seemed pretty excited about it. I decided that the first week of July 2011 would be my start. It gave me time to relax after a long school year. I showed up the first day determined to show that I wasn't the overweight girl that would slow everyone down. The fat girl that nobody would want to partner up with. Yup I'll show all them skinny girls that really don't need this workout. Boy did I show them. I lasted 10 minutes before I had to sit down because the room was spinning. My coach came over and told me to drink water and rest. I did for about 5-7 minutes. Only 50 minutes of exercise to go! Crap. This time I lasted..oh about 5 minutes. No, no..no dizziness. I felt like puking my guts out. You see....well at least from what I know, when you're heart isn't used to a heart beat that fast and a body that is demanding blood (oxygen), it speeds up like crazy and the rapid blood movement gets you nauseated. I understood now why all the Biggest Loser contestants (love this show) all threw up!!! I sat down again, got my water, but was having a hard time breathing. Now on to my real moment.

My coach had me move to a different area of the room, near a fan. I went and sat there feeling like a failure. Here I was taking my first step and I failed. My coach came over to check on me. He asked me how I was. I couldn't answer. My lip started quivering and then came the tears. I felt like an idiot. "What are you feeling right now?" my coach asked. "Overwhelmed" ...that was the only word that I responded with. "Why?" he asked. Well in that moment, my mind was saying I can do this, but my body was not following along. My coach then said something I'll never forget. He said, "What you are feeling is a release. You've had this monkey on your back for so long and the mutha@$#%$ is finally off.Give me 6 months Steph and watch what I can do for you." I sat there in gratitude. Gratitude for the fact that he even cared enough to ask about my feelings and for believing in me. Boy does that make a difference. I've seen my own students make a big turn around just from me believing in them and telling them that. Here I was the student. I understood the power of belief.

"What you are feeling is a release. 

You've had this monkey on your back for so long 

and the mutha@$#%$ is finally off.

Give me 6 months Steph 

and watch what I can do for you." -Omari

Fast forward 6 months, I'm down 27 pounds. I've stopped snoring at night. I do not wake up with lower back pain. I'm not just dieting, like I did before with just denying myself food. I'm trying to live a lifestyle. I eat almost everything I want in moderation. But...I'm moving. Lots. I'm boxing. Doing lunges. Jumping rope. Walking and jogging. Climbing up hills. Doing yoga. And doing other things I never ever thought possible physically. It's amazing. 

Ok here is my pitch to you...Like Nike's motto. Just Do It! Don't think about getting your life in order, just do it. Stop doubting yourself, JUST DO IT! Stop making excuses...JUST DO IT! ... Stop saying I gotta..I gotta....... JUST...DO...IT!


BTW...If you're in the West Contra Costa area...go to http://www.fit-verse.com. I work out with this coach. Get a week for free! You won't regret it!

Old People, Fat, and The Sputtering Heart

So first of all, thanks for visiting!:) So you're probably asking why I'm starting to do this here blog. Well it really started in the spring of 2011. I had been suffering from headaches, dizziness, fatigue...you get the picture. Add this to the heart palpitations I had and you're left with quite the party of symptoms. So off to the doctor I go. 


My doctor had me wear a heart monitor for 24 hours to catch my palpitations. They did. A few. Thanks heart for not showing symptoms when it mattered. I wanted to be safe rather than sorry so I requested a referral to a cardiologist. Fast forward to the day of my appointment. I walked in, sat down in the lobby, and looked around. What did I see?.....Uh.....All old people. Yup. All cane-walking, shriveled up old people. **what am i doing here?** While wondering this question I hear, "Stephanie Perry? The doctor will see you now." I wait for a few minutes in the exam room and the cardiologist walks in. "First thing I'd like to know is why someone YOUR AGE is doing in my office?"....thanks doc. Needless to say, I was told my heart is in great condition...and here it comes....BUT!!!....you gotta lose weight... exercise ...yadda yadda yadda. It made me wise up and finally do something meaningful about it.


So that's how this journey started.