Dukan Attack Days 1-4 and PV Day 1

I’m doing the Dukan dance 😀

I was up 17 pounds over my Dukan True Weight, 27 pounds over my goal weight and when I had to suck it in last week to put on those size 8 jeans I worked my ass off to get into, I took control and jumped back in.

Problem… been eating too many gluten free replacement foods. Like Mary’s Gone Crackers. Oh, and maybe a bag of Fritos Originals once a week, or so. And maybe a glass of wine or two a week. And it adds up… I maintained at the 148-152 for over 6 months and then I got complacent. And I don’t mean eating poorly… because I don’t eat poorly at all, ever… I mean adding in too many carbs and probably too much fat and not paying attention.

Funny enough, I’ve had PLENTY of exercise. Although I haven’t been running, I walk 4.5 miles 4x a week. And bike ride more than 10 miles on Sunday. And I gained 12 of those pounds above in Australia where I was more active than ever! Hiking, climbing, snorkeling and swimming nearly every single day. And walking each night with the family I was staying with after dinner. Carbs… they don’t like me.

Weights for the week:
6/17 – 82.5 kg – 182 lb
6/18 – 81.2 kg – 179 lb
6/20 – 80.6 kg – 177.75 lb
6/21 – 80.0 kg – 176.4 lb
Nearly 6 pounds off in 5 days… happy girl 😀

Food today:
Breakfast: 2 hard fried eggs and 3 slices lean bacon (yes, I know bacon isn’t Dukan… not giving it up!)
Lunch: 4 slices of london broil roast beef slices & 4 slices of low fat Cheddar rolled up together
Snack: 2 boiled eggs
Dinner: 7 oz. chicken breast stir fried with onions and spices
Snack: Fat Free Greek yogurt with 1 pkt Splenda and 2 Tbs flaxseed meal

Feeling better about things… back on track. Gotta look fab for my 50th bday which is a short 5 months away 🙂

How is everyone else doing?

Ciao!

Finding Sandi…

It’s been a busy week! I started out with my typical day off and spent all of Monday cleaning house after having grandkids there all weekend! 😀

On Monday (or was that Sunday? Sheesh, I can’t remember!) I managed a walk with a friend over the bridges that I posted about last week…

Walking the bridges!

Walking the bridges! Around the 3 km mark there is a dock that goes out over the water! 

Then Tuesday and Wednesday a commute to job 1… the Center Director at an amazing birth house. Upside… I work with some crazy and fun people. Downside… it’s an hour drive each way and for only 3 days a week, which doesn’t pay the bills 😦

It's been a grey kinda week! Grey dress, grey hose, grey shoes... at least the sun is shining!

It’s been a grey kinda week! Grey dress, grey hose, grey shoes… at least the sun is shining!

Then on Thursday I started a new, every once in a while job, teaching at a college about 20 minutes even further from my home… Not complaining, as it supplements my income!

Then on Thursday afternoon I drove another 35 miles south to do some admin work for a midwife friend of mine who is converting her practice to electronic medical records. I spent the night at her house, so I could get an early start (and not waste time and money on driving!) and had this yummy breakfast…

Chicken sausage, mushrooms and eggs. Mmmm!

Chicken sausage, mushrooms and eggs. Mmmm!

Here it is finished…

Breakfast plated.

Breakfast plated. I love adding avocado!

I then set out for a long day of data entry and scanning. Totally worth it. As it could all be done via wifi I sat outside on the deck next to her pool and worked all day! The Vitamin D was welcome! BeBe loved it too…

BeBe loves being a Florida dog!

BeBe loves being a Florida dog!

Janice came home just as I was cooking this for dinner…

Stir fry: Omaha steaks with scallion, garlic, mushroom and asparagus! OH MY!

Stir fry: Omaha steaks with scallion, garlic, mushroom and asparagus! OH MY!

I have found myself in a bit of a rut and a little down the past few weeks. My plan was to come home, work PT at the birth house and take time to get my health and fitness business up and going. Part of the problem with feeling down is that I COMFORT EAT 😦     I have caught myself reaching for things (mostly dark chocolate or Fritos) when I’m feeling sorry for myself. Two significant things happened yesterday to kick me back on to the right path.

One… I spoke with Jamie, my amazing logo designer, about getting my web site for the business going. She is so encouraging and gave me an assignment to get the text going. So do know that I am committed to getting the site up by FEBRUARY 1st (I say this more for me than anyone else, lol)

Two… I got a message on Facebook in my “other” folder, while on the phone with Jamie! I opened it and found these words (I’ve not posted the whole message)…

I just wanted to let you know what an inspiration your Dukan journey has been for me. I started Dukan on August 20th of this year and so far have banished 50lbs. I have about 35 more to go. Not sure how I came across your blog, but I have finally got caught up to date with your journey. Soooo many times I have turned to read a few days of your blog when I was battling cravings etc and the words spoke right to me!

Towards the end of the message the letter writer encourages me to write more posts, and I need to, and thank you for encouraging me to do that! This weekend I am going to write out a blog post schedule and STICK TO IT! Ironically, she and I started Dukan on the exact same day (a year apart) with the exact same weight to lose! How cool is that!?!!

I need to find myself. I need to take the time to immerse myself in solitude and write and write and write my business goals out, again, once more, so that it becomes clear again. I need to keep writing out my vision boards and focus on making them a reality. And I need to respect who I am, what I’ve achieved and continue to feed my body GOOD.CLEAN.FOOD! Because I look and feel better than ever!

How do you make sure that you turn your visions into reality? How do you keep yourself on track?

Ciao!

 

 

 

 

Happy 2013!

Wow… what a CRAZY, CRAZY, CRAZY year! 42 Take offs and Landings… 91,000 air miles logged. From huge airplanes (Boeing A380) to a small 9 seater. China, Hong Kong, U.S., Japan and the Bahamas.

I completed the Dukan diet in May, having lost 111 pounds! And for the most part have kept it off. I bounce up a few pounds, readjust and it comes back off.

I went from not being able to run for 45 seconds to running 5K and completed one. I am now training for a triathlon next August with bloggy friends Cindy, Sandra and Anna and can’t wait!!!

I’ve also done yoga and a program called D.I.R.T. regularly… D.I.R.T. kicks my ass!

Last year I brought New Years in with my dear friend Lucy in Hong Kong…

New Years Eve in Hong Kong Dec 31, 2011. With Lucy Rowney.

New Years Eve in Hong Kong Dec 31, 2011. With Lucy Rowney.

Crazy how much has happened in the past 12 months! Crazy how blessed and fortunate I am to have the people in my life that I do. Crazy how lucky I am to have an amazing job with two crazy women that I adore and love working with!!

December 2012Lorie, Me and Miri

December 2012
Lorie, Me and Miri

The next adventure? Planning a conference for birth workers in Ecuador for July this year and planning my own little trip into Peru to visit Machu Picchu afterwards. It’s going to be an amazing trip!

What are your plans for 2013?

I hope all of you have a blessed, amazing, healthy and prosperous 2013!

Ciao!
Sandi 🙂

 

Self Love Exercise – Unstress Tonight

It’s important to take care of ourselves. REALLY important. I write this, while I’m sitting at the breakfast bar in my friend April’s house in the Bahamas. A stress free 4 days, that is turning into 6 days (couldn’t get on the morning flight today, I know, “poor me”). It’s been a nice, low stress 4 days. I’m taking care of ME.

Why don’t you Unstress Tonight by loving yourself? Taking 30 minutes for JUST YOU!

Take a book and some candles to the bathroom, light candles, draw hot bath, soak and read. Ahhh!
Sprinkle a little essential oil in the bath like lavender or clary sage (or both) and let the stress of the day, week, month, holidays melt away.

Or do a 30 minute light yoga with some stretching and meditation. Put on some easy music, block out the phone and spend 30 minutes taking care of YOU!

Or call someone you haven’t spoken to (SPOKEN… Not FB chatted) for a while and chat for 15 minutes or so. Keep it light or purge, that’s what friends are for. I did this twice in the past week. Once with Cathy and once with Janice.

Invest in yourself, LOVE yourself, give to yourself… You deserve it!

Ciao!

Me with Laila and Fiona at the Abaco, Bahamas Christmas Festival on Saturday, December 8, 2012. Moments before Laila reacted to being sprayed in the eye by silly string.

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Self Love – Positive Starts – Part 1

People always tell us to start our mornings with a good breakfast, and having been through this amazing journey, I couldn’t agree more. But there are other things we can do to start our day off on the right foot!

In her book What the Most Successful People Do Before Breakfast, Laura Vanderkam writes, “Seizing your mornings is the equivalent of that sound financial advice to pay yourself before you pay your bills.  If you wait until the end of the month to save what you have left, there will be nothing left over.

Here are some things that I do to get my day going in the right direction:

1. I get up early. I don’t have to be at work until 8 a.m. and it is a 15 minute walk to work. Having the experience of jumping out of bed and dressing and running to a birth in the middle of the night, I could totally wake up at 725 a.m. and make it to work on time 🙂 Instead, I wake up at 615. Go into the kitchen and get the water boiling for a cup of coffee or tea and weight myself. I then get my cup and I’m back in bed by 620, curled up with my iPad and stick to 20 minutes checking mail and catching up on Facebook. Then I shut it down and get ready for work. I’m usually out the door by 715 and at work by 730. This gives me 30 minutes of silence in my office before the staff comes in.

It took me awhile to wrap my head around getting up an hour earlier for work, but it relieves me of any anxiety about being late and starts my day off just right!

2. Review your goals… the early morning, when you have a little extra time, is a nice way to review your goals that you’ve written in your journal. These goals are the ones we talked about last week… personal goals, work related goals and dream goals. Envisioning them first thing in the morning can help you work towards those goals and have a positive mental attitude throughout the day since you HAVE goals!

Have you started your “vision” journal yet?

Ciao!

Self Love Exercise – Part 10

Take time to write in your Radical Self Love Journal… & be sure to carry it around with you!

self love, self esteem, self confidence, journaling

There’s no better feeling than carrying around a notebook full of your dreams, goals, prayers & wishes. Journalling has been going on for a long time for a very good reason: it helps us realise who we are.

This has been a fun series to write about! It has brought about self-awareness for me and expanded my way of thinking. One of these is that I carry around a note book that my former personal assistant Kitty called the “blue sparkly note book”. I keep it in my back pack and pull it out when an idea or a thought occurs to me. I have horrible short-term memory so it helps me to also remember little things I’ve promised to do and have a place to jot down when it’s done.

self love, self esteem, self confidence, journaling

I am starting a new business when I get home later this month (I fly 1 week and 5 days!!! WOOT!!!) and my blue, sparkly note book has been a great place to journal my hopes and expectations for the business, business ideas that POP into my head, business ideas that I get from friends and family and bloggy friends.

I also use the journal to write down how I’m feeling about myself. It’s a great place to pat myself on the back, write down affirmations and gratitude. I also write down prayers, hopes and blessings for those around me. Prayers for friends on trips, helping others, going through surgery, running races, going through triumphs and trials… they are all written in my Blue Sparkly Note Book.

self love, self esteem, self confidence, journaling

Until we LOVE OURSELVES, we cannot properly LOVE OTHERS.

Do you keep a journal? What is the last thing you wrote about in it? Mine is a blessing for a fellow blogger who is running a triathlon today (Saturday)… good luck Sandra 🙂

Ciao!

Edited to add a pic of my Blue Sparkly Notebook 🙂

journal, blue sparkly notebook, self love

My Blue Sparkly Notebook!

Self Love Exercises – Part 9

From the Feel Good Tribe

Practice spending time alone. This is such a simple thing but so few of us really do it: just being alone, & being happy that way.

This is a tough one. It means no computer, no books, no music. Alone. I think one of the reasons we don’t like it is that we THINK and over think! But there is a way to not do that. When I sit alone I listen to the sounds around me and focus on them. Children playing, birds overhead, traffic noise and try to identify each sound… drinking in my surroundings. It brings an amazing level of calm and balance to me and I try to do this a few times a day, even if just for 5 minutes.

Some people meditate (and I do this sometimes, as well). I have downloaded several guided meditations on my iPhone and sometimes even listen to them when I’m running 🙂

Some people use alone time for prayer. And I do this at times, too. I think it depends on my mood and what I’m looking for out of this allotted alone time.

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Do you set aside alone time? What do you do while you’re alone? Where is your favorite place to be alone?

Ciao!

Self Love Exercises – Part 8

From the Feel Good Tribe
8. Don’t be afraid to change direction if you realize something isn’t working out for you anymore.

Wow… this is a hard one for many of us. Often times we stay where we are because it’s just easier, or we feel committed, or we have kids, or or or.

I had to do this last year when I was MISERABLE in Al Ain working for a crazy person. I SO, SO, SO wanted to stay in the UAE and Abu Dhabi and I hung in there as long as I possibly could and I ate away my misery and put on 25 pounds in 6 months on my already obese frame. It was awful… comfort eating KFC chicken AND McD’s french fries EVERY.SINGLE.NIGHT. Food I actually rarely ate in the first place!

But sometimes you need to bite the bullet and make a change for the positive. There were a few midwives that I worked with in Abu Dhabi who were so miserable that no one wanted to be around them… they complained about work and their home life constantly (this was at my first job there, the one that I really loved). I said to one of them one day, “if you are so miserable, why do you stay?”… she is still there… going on 8 miserable years, away from her family and home country… odd.

I am making a HUGE change… going home after living abroad for 4 years AND changing vocations… from midwife to health and fitness focus. It’s a big step. A scary step, but I’m doing it unafraid, because I know I can accomplish anything I set my mind to!

Ciao!

A quote from a post a couple of years ago (warning, grab the tissues if you read the post!). The quote is from my dad, who came to me in a dream my first night walking the Camino de Santiago in 2010:
“Sandi, sometimes going right isn´t always the right way to go”. ~ Thomas Sandelier, II

Here’s a pic from that day:

Camino, Camino de Santiago, The Way

I would love to see how much easier it would be to do this walk without that extra 100 pounds!!! 🙂

Self Love Exercises – Part 7

From the Feel Good Tribe:

7. I’ve said it before & I will say it a million more times: write a gratitude list every morning. It really is the best way to start your day. The simple act of sitting down & making a few notes on what you’re happy about builds up so much positive energy that you can’t help but do something amazing with it!

OK, so I started doing this a couple of weeks ago and it is working. Aside from the “postal” incident, I’ve had more positive days. I have also gotten more accomplished in my daily life.

Today’s Gratitude List… posted on my bathroom mirror:

I am grateful that I still have a living parent… MOM ♥ ♥ ♥

I am grateful that I am going home in 22 days!

I am grateful that I have had the opportunity to travel.

I am grateful for all of the people that support me through encouragement!

I am grateful for the friends that I have met through my blog and the amazing cheering squad that I have, of people I’ve never met in person, but feel I really know!

So… that’s today’s list. I wrote it when I first got up this morning. What are you grateful for today???

Ciao!

Not on my list, but I was certainly grateful that my roast turned out far better than my turkey!

Roast and Vegetables

Oh my the flat smelled amazing and the roast was so tender!

Self Love Exercises – Part 6

From the Good Tribe:

>>6. Take time to redefine your boundaries. These boundaries may be emotional, physical or mental; they may relate to work, relationships or your health. You might look at these areas of your life & realize that everything is going swimmingly, in which case, great! But you might examine them & see that you’ve got a bit of work to do.

Do you say “yes” when you mean “no”? Do you take on other people’s work or problems as if they are your own? Do you feel that in your relationship, the only person who ever compromises is you? It’s time to put your foot down & stand up for yourself. No one else can do it for you!<<

So this isn’t a problem for me here in China… but I am heading home in 3 weeks and 6 days and one of my previous problems was saying NO. For a couple of months now I’ve been writing out my goals for when I return home and affirmations to continue on the path of wellness… physically and emotionally. One of the things I will have to practice actively and intentionally will be saying NO. I’m a pushover. Always have been and I LOVE helping others, but often it is to the detriment of my well-being… so here’s an upfront notice to my peeps… I’ll be saying NO more often. It’s not because I don’t love you or have “changed” from living overseas, it’s because I must in order to maintain my sanity and be happy with our relationships… I’ll still say YES at times, but mostly when it’s good for me! Just setting healthy boundaries and loving myself… Got it? GREAT! I think it’s going to be awesome to be home 😀

Do you have a hard time saying NO?

Ciao!