WLB4: Falling Off The Wagon

It is almost the end of WEEK 2 of Season 4 of WLB and I feel I have fallen off the wagon or at least out of my routine. This week was stressful with commuting back and forth to Marin for graduate school (again 1.5 hours each way) as well as keeping up with my daily running schedule. However, there were two other things that got in the way for me:

1. I got sick and was fighting off a cold since last weekend.
2. Once I thought I started to feel better I would go out and drink.

That's right folks. I have a vice and it's alcohol. In my defense I don't drink everyday, nor need to. Nor do I drink for the sole purpose to get drunk. However, when most people have a cheat meal each week I have a cheat drink(s). So what is FFF Diva Mo's goal for the rest of this contest? Drink ONCE a week. Two beverages at most. Yup, I have to turn off the social butterfly off. Hopefully I can stop altogether, but I also have to be realistic to myself just in case I jump back into it. I need to ween myself off. I am single, young, and love the words HAPPY HOUR. And on top of that I am friends with the WORLD: birthdays, anniversaries, parties, etc. EVERY WEEK an event to go to. But if I WANT TO LOSE WEIGHT, I need to FOCUS. That was my honest confession for the week. The point of blogging is to share the real happenings in our lives so we can learn from each other. <3

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"Falling Off The Wagon" by Jeffrey Heit
Source: http://www.healthcentral.com/diet-exercise/c/3801/54503/falling-wagon

It happens to the best of us- even yours truly. Any of you who have read my blogs over the past year or so know that I often draw on personal experience to write them. This one is no exception. Sometimes, life gets very hectic and there are certain things that happen beyond one's control. Recently, there was a death in my family. My father-in-law passed away after a brief bout with cancer. There was a lot of traveling and child care issues that my wife and I had to deal with. Needless to say, there was also a lot of emotional stress, poor eating, difficulty managing time and weight gain. While hopefully, this kind of circumstance is a rare occurrence for most of you, it is probably not uncommon to "fall off the wagon" when life gets hectic. Eating habits suffer, you lose sleep, you stop working out and you gain weight. More important than the slip- up itself is how you deal with it, and what you do to snap out of it.

Firstly, acknowledge that you're slipping up- but don't berate yourself. Self loathing only serves to frustrate you and cause you to eat garbage- and more of it. Give yourself some leeway. Some things you may want to tell yourself are, "I know I'm eating poorly and not exercising, but at least I'm aware of it", "I'm going to allow myself these next 2-4 weeks to break my diet and skip out on the gym, but my circumstances are extenuating", or "clearly, I don't feel as good now as when I am on my program- I can't wait to get back into shape". The one thing that you do not tell yourself is that "I'm lazy and fat" and "I'll never lose this weight and get back into shape". Sometimes, being more lenient on yourself will actually prevent some of that emotional, guilt driven, impulsive eating.

Another thing to look forward to, once you do feel ready to get back to the gym or start any exercise program, is that exercise clearly reduces stress levels. Multiple studies have been done which show that exercise, especially aerobic exercise, is therapeutic when it comes to stress. Know that you will eventually get back on your program and feel better because of it. Also, when it is time to restart, begin slowly. Ease in to it. You may be surprised to learn that even though it took you anywhere from six to twelve months to get into shape, it will only take about four weeks to fall out of shape. You may not be able to pick up where you left off.

Basically, attitude is everything. If you allow yourself to take a break from a diet and/or fitness regimen because life's extenuating circumstances sneak up on you- don't fight it. The more you fight it, the more frustrated you'll be and the more likely you'll eat and be sedentary from anger. Give yourself time to heal and recover and let the "noise" quiet down. You'll probably find yourself wanting to get back on the wagon in a few weeks- and you'll feel better for it. Just start out slowly and don't "over do it". The last thing you'll want when getting back on a program is a new injury. Also, if you're finding it inordinately difficult to get back to normal in a few months, you are losing sleep, or are having trouble concentrating; contact your primary care provider. It may be as sign that something more serious is going on like depression or generalized anxiety.

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I subscribe to tinybuddha.com updates and reflections. Today's quote really struck a chord with me that I even made it my Facebook status:

“Doing your best means never stop trying.” -Unknown

Tiny Wisdom: On Moving Forward
Apr 13, 2011 12:23 am | Lori Deschene
www.tinybuddha.com

For years, I stressed over the possibility that my best was not good enough. I realized that I couldn’t possibly do better than my best, but as a type-A overachiever, this logic wasn’t sufficient permission to feel proud when I put all my heart into something.

I didn’t want to do my best–I wanted to do the best that anyone could do. I wanted to achieve greatness, as recognized by lots of people. I wanted it to be undeniably true that I was someone worth admiring and respecting.

What I have since realized is that no one’s admiration and respect will ever feel like enough until I admire and respect myself. And that doesn’t come from obsessing about perfect outcomes–it comes from knowing I am strong enough and brave enough to keep going, even knowing I’ll never be perfect.

If you are doing something that scares you, know that you are doing your best. If you’re doing something you’ve failed at before, know that you are doing your best. If you are doing something that you feel like you’re failing at now, know that you are doing your best.

And more importantly, regardless of what you achieve, know that you deserve your own respect and admiration for being a person who is willing to try.

In closing FFF Diva Fans and Followers: Are YOU willing to try something new? Are YOU willing to push yourself out of your comfort zone? Feel free to share.

Dedicated to health,
FFF Diva Mo

WLB4: YOU vs. YOUR Inner Quitting Voice

“A hard fall means a high bounce…if you’re made of the right material.” -Unknown

Have you ever tried to accomplish something that was really challenging and half way thru it you just wanted to give up and quit?! If you aren't raising your hand, then you are lying to yourself.


FFF Diva Mo's 1st 1/2 San Jose Rock 'n' Roll 1/2 Marathon Race in 2009,
For more info: http://runrocknroll.competitor.com/san-jose

I remember when I did my first 1/2 marathon with my sister Leilani in 2009. It was the San Jose Rock 'n' Roll Half Marathon. It was pretty warm weather for a Fall day in the South Bay. I had just completed 13.0 miles with my sister and only had 0.1 miles left to go and I would be done. Right when I hit mile 13 my body and my mind just lost it and I started walking off the running course. My sister started screaming at me:

Leilani: "Ate Maureen (older sister in Tagalog, yup busting out the Filipino culture for you, LOL) what are you doing?! We have 0.1 miles left and you're quitting now?"

Me: "I am so mentally, physically, and emotionally exhausted. I am done."

Leilani: "Sure, on mile 4 you could have quit. At mile 9 you could have quit too. But for goodness sakes you already DID 13 miles! Let's cross the line together! Here I know, I got an idea..."

30 seconds later my sister rounded up 5 women from a Running Divas Club to swarm behind me and my sister to help enourage us and push us over the line. My sister is seriously my best cheerleader and my biggest fan. If it wasn't for her I seriously without a doubt would have quit. Why?! Because my inner quitting voice was getting the best of me. Luckily I had my sister and 5 other extrordinary strangers supporting me, but what happens if you are by yourself and your inner quitting voice is getting too loud. What do you do then?!

Well personally my strategy is to pretend that a gorgeous & beautiful gospel girl trio is following me to provide the diva soundtrack to my life. MUSIC in my ears or in my soul help to quiet my inner quitter voice. Think of it as a mental distraction. Other ways to quiet your inner quitting voice would be turning those negative thoughts into positive ones. For example:

Inner quitter voice: "I can't finish. 3 miles is too much!"

Positive spin to kill the quitter voice: "I can do this! It's only 3 miles. When I am done I'll feel really good about it. Just one more mile..."

Key phrase to avoid: I CAN'T.

Here's some perspective from my favorite website Tiny Buddha: www.tinybuddha.com

Tiny Wisdom: On Insurmountable Obstacles
Apr 11, 2011 12:26 am | Lori Deschene

I recently saw the movie Soul Surfer about Bethany Hamilton, the professional surfer who lost an arm in a shark attack in 2003 when she was just 13 years old. This would be difficult for anyone, but especially someone so young.

Bethany lost 60% of her blood that day, and after turning down a lifelike but non-functional prosthetic arm, soon realized she had to relearn almost everything.
What kept her going was knowing she didn’t lose everything. Lots of things were different, but lots of things were still possible. Because of that belief, Bethany has continued to compete in national surf championships while traveling all over the world to help other people dealing with adversity.

As someone with a lifelong phobia of sharks, I can’t say for certain I’d get back in the water after an attack that took a limb. But I know that when everything seems challenging and nothing makes sense, it’s tremendously helpful to remember that possibility starts with the strength and courage to recognize it.

If you’re dealing with an obstacle that seems insurmountable, remember that things are rarely what they seem. This can be your undoing–or it can be a reminder that you’re stronger than you realize and can do a lot more than you think.
The question is: Are you ready to stop dwelling and start doing?

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South Bay Dualthon 2011 with FFF Diva Mo and Mia supporting our friend Karen

MO-tivational Monday!

One of my FAVORITE websites is www.active.com. On their Facebook fan page they have a great thing they do on Mondays. They ask their FB fans to share what they did as a healthy activity over the weekend to help motivate each other on the activity end of their healthier lifestyle spectrum. Win status.

For example: FFF Diva Mo's Motivational Monday Sharing
On Saturday I went to the free community preview at Operation Boot Camp. I miss my OBC family! It was great to have someone yelling at me (I mean encouraging me) to squat lower and run faster around the parking lot island. Most of all I missed sharing stories and laughing with my friends while we sweat from activity. After camp I ran some extra mileage. Total mileage: 3.2 miles. Good times!

So to adopt active.com's awesome MOtivational Monday sharings: What did YOU do this past weekend that was sooooooooooooooooooooooooooooo awesome! I'd love to hear back from all of you!

Dedicated to health,
FFF Diva Mo

Ch-ch-ch-changes and Learning Lessons

It is almost the end of Week 1 of Win, Lose, or Blog Season 4. It's a Friday and I am excited only because the weekend is here! However weekends are so deadly to me at times because they can literally UN-DO all the great work you achieved during the week. So with that after work today I plan to hit the gym, so I can have a good advantage for the weekend, other than working out on Saturday and Sunday as well. Just sayin'! ; )

So many of my friends and family have been following my weight loss journey the last couple of years (and I thank you for it). Without the support I wouldn't have made it this far. Earlier this week I changed my Facebook profile picture (and if you aren't FB friends with me YOU MUST add me, I promise I won't bite) to my current 14/16 self holding up my previous 26/28 self's dress.



I received so many compliments and I noticed a trend in the FB photo comments: "You are such an inspiration!" Whoa. Dude. Huge. Me? Inspiration? Back it up. I am just a really fat chick who needed to lose the weight. I am a regular person. Plain and simple. I am truly humbled by the compliment, but I have to say this: I am inspired by everyone in my life. I am inspired by my busy single mom friend Nicole trying to lose the baby weight she gained. I am inspired by my younger brother Paul dropping like 100 lbs to get off the same high blood pressure medication as my parents. I am inspired by my friend OBC buddy Kramer who is determined to get to goal weight while fighting off his inner quitting voice. My point is, inspiration is a two way street. I participated in WLB4 to inspire others, but more so have others inspire me to keep going with my own weight loss journey. So really, before I continue--THANK YOU! <3

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Today's blog entry is dedicated to my dear friend Kramer. We always chat on G-chat while we are at work, sharing with each other how our weight loss journey is going. Think of it as an on-line weight loss support center but just the two of us. Haha. Anyways, yesterday he asked me: "Where is MY blog entry?" I said, "Whoa, buddy I am not feeling well. I am fighting off a cough. But hey, I'll let you choose the topic." Talk about engaging the blogging readers. What did he come up with?

CHANGES and LEARNING LESSONS: Mo's Weight Loss Journey

This is all for you Kramer...

When I think about how far I have come the last four years what keeps me going are MOments of inspiration and motivation. One of my favorites is:

"Your past does not equal, nor does it dictate, your future." -Anonymous


FFF Diva Mo at 320 lbs. in 2007


May 2007: 320 lbs. with friends from college, 22 years old

Four years ago I was 22 years old, 320 lbs, a size 28, and had severe obstructive Sleep Apnea. I had gained 124 lbs during the four years I was in college. I remember when I first started training with Ronny (my first personal trainer) he asked me for three reasons why I wante to lose weight. Oh man. I remember like it was yesterday. I seriously start tearing up when I think about it:

1. Sit comfortably in a roller coaster ride.
2. Get rid of my Sleep Apnea.
3. Not to be obese when I have kids.

I was able to accomplish the first two items within the first year of working out. The last item is still in progress (the weight as well as the kids). I don't plan to have kids until I am 30-ish years old. My point is I kept this list in the back of my mind AT ALL TIMES, especially when I felt like quitting. Having a goal other than a specific weight will help achieve success faster. I feel with a weight goal there is always this underlying pressure to succeed and if you don't reach that number you feel like a failure. Nobody likes to feel like a failure. No negative energy here!

Emotionally and mentally I was a wreck. I realized my weight gain was due to stress and emotional eating. For example within the first two years of working out with Ronny I lost a little over 80 lbs, but when my Lolo Doring (grandfather in Tagalog) got sick and almost died, within 6 months I gained half of the weight I lost AND two months before graduating for my MBA program in May 2009 I withdrew and took 6 months off. I was so unhappy because my grandfather was sick, I gained the weight back, and I wans't graduating with my master's degree. ALL I WANTED TO DO WAS DROWN MY FEELINGS IN FOOD: "Eat my feelings. Hmmm. Food is always there for me. He doesn't yell at me. He is always there to comfort me." WRONG MO! Luckily I started participating in a medical weight management program where I got to discuss my food triggers. For the next year it was like I was learning how to ride a bike all over again, but this time for good.

At this point I was 24 years old and just started getting back to my MBA program after my hiatus. At this point Lolo Doring is healthier and is back at home. Yay! However, it was time to be selfish again and focus on me and MY HEALTH. This is why I challenged myself and completed within less than a year my first 5K, 10K, 1/2 marathon, and full marathon by my 25th birthday. It was tough, but I did it. Lots of training and I needed a strong support system but luckily I found that through my sister Leilani, my cousins, and my Operation Boot Camp family. I wanted to prove to myself that although I gained my weight back, I can still succeed and lose the rest of it again while adopting a new lifestyle: being a competitive running athlete!


FFF Diva Mo and actor Sean Astin at the 2010 Los Angeles Marathon
For more info: www.lamarathon.com

"Fantastic Maureen, you are no longer 320 lbs. however you are still living in your 250 lbs! What's up with that?" Yeah, that's why I needed to do activities to push myself further. I planned to lose the weight but I never planned on challenging my body to the brink of exhaustion through long endurance races, outdoor cardio boot camps, let alone mud obstacle courses. There are times, I think I am too crazy to do some of these activities. Why?! Although I have come so far, it's difficult to hoist all of my ham over a 5 foot something wooden wall during a mud obstacle course. Dude, it's tough and I have the bruises to prove it! I decided I wanted to challenge myself further because I started to feel comfortable at my weight. I needed to break through my plateau and I figured signing up for more challenging activities would be the way to go!


2011 5K Urban Scavenger Hunt in San Jose, CA
For more info: http://www.challengenation.com/


Big Sur Mud Run 2011 in Monterey, CA
For more info: http://www.bigsurmudrun.org/

THE RIPPLE EFFECT...

When I was 320 lbs I definitely was not happy. However, I also realized my weight DID NOT define who I was. A weight is just a number on the scale. If I was happy with my body or myself it shouldn't matter what the scale said RIGHT?! Essentially yes, however divas and divos at 22 years old I could barely walk up one flight of stairs. I am sorry but that is NOT sexy and NOT cute. I loved dancing and singing but was finding that since I was so heavy I had to really slow down on my activities because I didn't have enough energy. So I decided to dedicate myself (and still to this day I do) to creating a ripple effect of happiness.

How it works:

I will focus on losing my weight and in turn it will cause a ripple effect in everything else I do or want to achieve in life.

Lose weight -> more energy -> do actitivies/be social -> meet new people -> go on a date -> get married -> have kids -> be active with those kids -> healthier and longer life!

Okay, so maybe NOT exactly in that thought process but you get the point. It's the law of attraction! Positive energy attracts positive energy! Be selfish! Focus on your weight loss and your progress. You have only one life to live, SO LIVE IT!


FFF Diva Mo with OBC Instructor & Friend Alex, March 2011


DJ MOtastic and NickyP, Radio Co-hosts for "What's the T With NickyP" on www.radio.dominican.edu on Wednesdays from 3-5pm (you can download previous podcasts)

It comes down to a simple question: what do you want out of life, and what are you willing to do to get it?

Committed to health,
FFF Diva Mo

WLB4: Can You Be Fit and Fat

Can You Be Fit and Fat?

By Adam Bean
From the April 2011 issue of Runner's World

Many of us would describe the ideal runner's body as lean, lanky, lithe. But then someone who is none of those things blows past us in a 5-K, leaving us questioning what "fit" really looks like. Some doctors say people who are overweight (body-mass index, or BMI, of 25 to 29.9) or obese (BMI above 30) will face health issues, regardless of how often—or fast—they run. But some studies show that heavy people who exercise can be cardiovascularly healthy and may live longer than their sedentary but skinny peers.

We asked two experts to, ahem, weigh in. Glenn Gaesser, Ph.D., director of the Healthy Lifestyles Research Center at Arizona State University, says you can be fit and fat. Amy Weinstein, M.D., M.P.H., an assistant professor at Harvard Medical School who studies the impact of obesity and exercise on disease, disagrees. Here's why.

RUNNER'S WORLD: Is it possible to be overweight and healthy?
YES: Virtually every weight-related health problem can be greatly improved or cured with a moderate level of exercise, even if you're overweight. The amount of exercise necessary to achieve a fitness level that greatly reduces disease and mortality risk is the equivalent of brisk walking for 30 minutes a day, five days a week, or running 20 to 30 minutes a day, three days a week.
NO: Based on research I've seen and studies I've performed, it appears that physical activity cannot completely reverse the ill effects of carrying excess weight on diabetes and cardiovascular disease. The reason for this is unclear. There may be hormones and proteins that regulate weight and affect chronic diseases, which physical activity cannot reverse.

RW: But can a butterball really outrun a lean machine?
YES: It's possible for a heavier runner to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold, and better running economy. Genes play a huge role as well, as does experience.
NO: Well, sure, it's not impossible. But a person who is overweight would be faster if he lost weight. A loss of about two pounds will theoretically increase speed by about a meter per minute of running. So if a runner runs a 5-K in 20 minutes, a two-pound weight loss would make him five seconds faster overall.

RW: Do heavy runners get injured at the same rate as thin runners?
NO: Being overweight increases your risk of arthritis. Research shows that obese people have almost three times the risk of arthritis in the knees. So it would make sense that heavy runners are at a higher risk of injuring their joints.

RW: Should runners disregard age-related weight gain?
YES: To control your weight as your metabolism slows down, you probably have to double your exercise. After age 40, you'd need to run about two more miles per week, each year, in order to maintain your weight. So if you are running 25 miles a week at age 40, you'd have to do 27 miles at 41, 29 miles a week at 42, and so on. That might be more than most people are willing to do. That's why I promote physical activity for health and not for losing weight, because it takes a lot. If your weight is creeping up but your cholesterol and blood pressure stay in the healthy range, I wouldn't worry about it.
NO: As your weight goes up, so does your risk of all sorts of chronic diseases. So I tell patients whose weight may have been steadily inching up to not concentrate on weight loss. Rather, let's first stop the weight gain. Even if it's just one pound a year, that's 20 pounds in 20 years, which is significant.
RW: Is consuming fewer calories the best way to lose weight?
YES: If someone wants to lose weight, restricting calories will do it, but he'd be healthier if he'd exercise as well. In a large study published in 2010, researchers looked at a group of people who only dieted, and another group who dieted and exercised. Both groups maintained exactly the same calorie deficit each day, and therefore lost the same amount of weight. But the diet-plus-exercise group experienced much better changes in certain health markers. Also, resistance exercise can build muscle, and more muscle can help you burn more calories even when you're at rest. And exercise is especially good at helping you keep the weight off once you lose it. So if there's one message here for people who are adamant about trying to lose weight, it's that you may get pounds off with dieting but to keep them off you're going to have to exercise. You'll be healthier for it, too.

RW: Do the benefits of exercise matter more than losing weight?
YES: Physical activity can lower your risk of cardiovascular disease, regardless of your weight. Whether you're talking about boosting good HDL cholesterol, lowering bad LDL cholesterol, reducing blood pressure, and so forth—all these can be improved with exercise, even if you don't lose weight. And this results in a lower cardiovascular-disease risk. Physical activity seems to have a profound effect on overall mortality risk as well—again, regardless of your weight.
NO: Exercise can improve your health, but you can list more than 50 medical conditions—from diabetes to arthritis to acid reflux to sleep apnea to certain cancers—that result from complications from carrying excess weight. Even losing five or 10 pounds will lower your risk of developing these issues and improve your health.

RW: So is it more important to exercise than to lose weight?
YES: It's been shown that about twice as many people achieve their exercise goals compared with their weight-loss goals. Weight loss may happen with exercise, but it may not. Over the past 30 years, millions of Americans have attempted to lose weight. Yet we're heavier now than ever. Something's not working. So instead of emphasizing losing weight, let's emphasize getting fit. Never mind losing 30 pounds, how about walking for 30 minutes?
NO: I'd like to see exercise—along with a healthy diet—promoted as a way to solve the obesity epidemic. I run a weight-management clinic, and I've been trying to get patients to lose weight. I've found it's actually not that hard to change people's behavior—their diet and physical activity, in this case. Americans simply need to exercise more and lose weight.

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FFF Diva Mo Weighs In: Can You Be Fit and Fat?

My take on it?! I am living proof of being fit and fat. I played Varsity Girls Double's Badminton all 4 years of high school which included a lot of running and agility drills. I was able to run a mile in 8 min and 30 seconds. Today I am 47 lbs heavier than I was my Senior year in high school (196 lbs back in 2003), however I run a mile in 11 minutes 58 seconds (working on it), can leg press 500 lbs., and can run long endurance races for hours. I think although I am heavier my fitness level has soared out of control.

On another note...

Of course the ideal is to lose weight. However, you also have to be realistic when you are goal setting. Personally I like to use something called SMART goals.

Creating S.M.A.R.T. Goals
Source: http://www.topachievement.com/smart.html

Specific
Measurable
Attainable
Realistic
Timely

Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."

Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

FFF Diva Mo's SMART Goals for April:
-I will beat my personal record mile time of 11 minutes 58 seconds by 10 seconds
-I will hold a 1 min and 30 second plank
-I will complete 10 push-ups on my toes (not regressed on knees)

What are YOUR SMART goals for the month of April? Feel free to share, comment, and support! I'd love to hear from you!

Dedicated to health,
FFF Diva Mo

WLB4: Circle of Support

"The seed of an idea grows into a goal, and from the goal sprouts a plan. The plan blossoms into training and finally matures as racing fitness."
-Joe Henderson, The Complete Marathoner

During any weight loss journey or ANY journey a good circle of support is needed. I remember I took a weight loss management course through my local hospital and the intsuctor had us do an exercise about our "Circle of Support." In other words it was a visual list we had to write down of who was in our inner and outer circle of support. Is there a difference? YES! Let me explain...

Inner Circle: Usually family members or close friends. Could be your on-line weight loss community or your personal gym trainer. These folks are your cheerleaders no matter where you are in your journey. They only encourage and support the entire time. Key: THEY NEVER JUDGE YOU and YOUR DECISIONS.

Outer Circle: Usually co-workers or mean family members. Could be aquaintances from the past that stalk you on Facebook only to see if you are STILL fat. These folks are usually jealous of your journey. They "support" you by saying backhanded comments like "Wow, you lost 80 lbs! Congrats. But man are you still fat." Don't think those people exist? Well they do. Trust me. TSFR = true story for reals (another MO-ism). Key: THEY ALWAYS JUDGE and SABOTAGE YOU.

Since WLB Season 4 is a new journey for me I thought I would update my inner and outer circle of support system. Don't worry about the list of names. During the next 7 weeks you will get to know each individual or group I list and learn why each of them has made a significant impact on my life. By the way this list isn't in any particular order. = )

Inner Circle:
My brother Paul & sister Leilani
Operation Boot Camp Ladies
Jill, my current personal trainer
Ronny, my 1st personal trainer
Nicole, my college best friend who lives 4 hours away
Kramer, my male equivalent
My co-workers, seriously all of them
Marisa, my Goddaughter only via Catholicism
Kristin, fellow shrinking buddy and activist
Wilson, my college best friend who is a fashionista
Tyler, my ex-boyfriend who has become a better friend

Outer Circle:
Certain uncles who shall not be named
2 certain "friends" who shall not be named
My mother
My father
My grandfather(s)

Please note: I only put my parents and grandfather(s) into the outer circle because although they are supportive of me, they ALWAYS MAKE BACKHANDED COMPLIMENTS. What is it about Filipinos where they try to say something nice, but it comes out SUPER NEGATIVE?! For example: "Are you running again? Maureen, I think you need to stop running. It could kill you. I know you need to lose weight because you are fat, but I don't think running competitively is the answer. How about weight loss surgery?" Yeah, that comment actually was said not once, not twice, but thrice in my lifetime. Les lame.

Moving forward...

What do you do with this list of folks? Well you keep it in your back pocket. If you know your mom is a trigger of emotional eating then don't spend time with her. If you need a weight loss buddy to try out a new Zumba class then reach out to your inner circle for a companion. This is why the list is helpful. = )

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INNER CIRCLE OF SUPPORT SPOTLIGHT: Jill Romo, my personal trainer


Myself, my sister Leilani, and my trainer Jill

Jill and I became friends through Operation Boot camp where she was a camper turned instructor. Now she is a certified personal trainer and she trains me! What's cool about Jill is that she doesn't just tell me what workout we are going to do, she does it alongside WITH ME!

For example, for my birthday workout session she took her age 49 and my age 26 and added it together = 75. Why? Because all of the reps we did for our total body workout were based on those numbers:

Round 1 = 75 reps
Round 2 = 49 reps
Round 3 = 26 reps

Round House Kicks to punching bag
Side to side jumps off of Bosu Ball
Sit-ups
Push-ups


I <3 my Bosu ball!


FFF Diva Mo balancing on a Bosu ball = CORE WORKOUT!

It was intense, like the circus! (another MO-ism)

It's because of her friendship and her motivation, she keeps me going. She understands what I am feeling because she's been there too. She knows when I am about to give up or start complaining. (Internal thought: maybe I should have given up complaining for Lent. Oh well, next year!)Thanks Jill for always pushing me to the brink of failure during our workouts and always having a smile!

If you are interested about training or how to event start feel free to email her and ask her questions (she told me she would be happy to help):
Jill Romo = jill@justfitbyjill.com

Do YOU have a personal trainer? Are you interested in a personal trainer? Are you a personal trainer? Feel free to post and share!

Committed to health,
FFF Diva Mo

WLB4: Fashion Relay Weekend

"At least 99 percent of running is just showing up, getting out there and putting one foot in front of the other." -John Hanc, The Essential Runner

This weekend was absolutely ridiculous, nay REDONKULOUS! I have a history of SAYING YES to many things, but man this weekend was WORTH IT. For those who don't know already I live in the Bay Area in Northern California. I live and work in San Jose, work a 2nd job in San Francisco, and go to graduate school in Marin. Commute time 2 hours one way. 4 hours round trip. Un-win status. So I went from a 10 hour plus day in San Francisco, back to San Mateo for a nap, then off to Marin the next morning for a Relay for Life Charity event for my college. WORTH IT.

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Saturday, April 2, 2011: Give Back Gala Fashion Show in San Francisco

My close college friend and upcoming fashion designer Wilson Kong asked me to be a model for a charity fashion show in San Francisco. It was such an amazing experience. Here I was at the Marriott Hotel in Union Square surrounded by 5'9" at a size 2 models and here I was at 5'3" at a size 14/16. But it didn't matter. It was thrilling. On a 38 ft. catwalk with a sold out room I strutted out to Katy Perry's "Teenage Dream." What was so neat was that I held up my previous size 26/28 dress only to throw aside to unveil my 14/16 smaller self (and still shrinking).

What was even more touching was the introduction before our walkout:
"Wilson would like to thank all his friends for making today possible. He also thanks Costco for his 1st sewing machine. Lastly pls pay close attn to the last model (holding former size 26 dress) he's happy to support her on weight loss journey." Such an empowering moment. I promise videos and more photos to follow.


Meet the largest dress I have ever owned: Size 26/28 Bridesmaid Dress from 2007


Comparison: Previous Dress Size 26/28 vs. Current Dress Size 14/16. Win status.


With Close College Friend and Upcoming Fashion Designer Wilson Kong


THE DRESS: I wanted a bigger bow on it!


Pulling a Model Pose: Looking Into The Light

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Sunday, April 3, 2011: Dominican University of California's 1st Annual Relay for Life at the Marin JCC in San Rafael

The next day I made it to Marin for Dominican University's 1st Relay for life! I dedicated my laps to my Ninong Dalmie (godfather in Tagalog) & Tito Fred (uncle in Tagalog), you'll be missed. I also want to give dedication and thanks to my friend & survivor Cynthia. This was an amazing experience to see students, staff, & alumni come together to help raise money & awareness for cancer. We raised a little over $5,600. I am looking forward to next year! What was even more awesome was that I got to hang out with different Dominican Alumni all day and even hike the Golden Gate Bridge Trail and scale the Golden Gate Bridge (1.5 mile span of the bridge) with a fellow alum. Winning!


Relay For Life 2011


FFF Diva Mo's Signature Purple Running Shoes


FINAL LAP: Cancer survivors, students, alumni, and staff


Fellow Dominican Alumni Team Members (not all pictured though!)

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Fashion Relay Weekend Recap: AWESOME. SIMPLY EXHAUSTING BUT SIMPLY AWESOME.

Today I kicked off my Monday morning with a nice steady 3 mile run. According to my 1/2 marathon training schedule it should have been a 5 mile run, but I think more sleep was valuable to me to get through the work day. Haha. Today at work (I work at a law firm) it was my snack day. I brought in a bag of cuties (small oranges) and sugar free vanilla pound cake. I am trying my best to create a healthier eating office environment. Key word: try.

After work: personal training session with Jill. I'll share you that update tomorrow!

What did YOU do this weekend that got you off the couch? Did you go on a stellar hike in the hills? Did you go on a nice jog in the neighborhood? Did you take a walk with your dog at the park? Did you play frisbee with your kids at the beach? Feel free to share and post! Let's share and motivate each other! This is about support!

Dedicated to health,
FFF Diva Mo <3

WLB4: "Challenge is My Middle Name"

Hello, my name is Mo and I am addicted to EXERCISE. Hiiiiiiii Mo! Right?!

I am NOT your typical fat girl. I pride myself in knowing that even though I weigh more than I did when I played Varsity Badminton in high school (yes it's a sport, and yes I know I am Asian, LOL), I am definitely healthier than I was before. So healthy that I can leg press 500 lbs. and do long endurance running. Long endurance running is a 5K or more. 5K = 3.1 miles, 10K = 6.2 miles, 1/2 marathon = 13.1 miles, full marathon = 26.2 miles.

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What else do you do Mo?

I LOVE Zumba dance classes. Wait. I just love to dance period. I also like alternative forms of cardio such as outdoor cardio boot camps. Please refer to the May 2009 post below for more insight:

Operation Boot Camp: Originally Written in May 2009

I have always HATED traditional forms of gym cardio. From the stair climber to the treadmill or the rowing machine to the elliptical--it's been bad blood between me and the machines. Although I strive to accomplish at least one hour 5 times a week of traditional cardio, what really gets my blood pumped and calories burned is alternative forms of cardio. I am a gym member at both 24 Hour Fitness and Gold's Gym (maybe one day I will explain as to why this is).

At 24 Hour Fitness I like to take Zumba dance classes or Turbo Kick Boxing Classes. One of the other classes I take that is usually over looked is Aqua Moves. I know...usually the first reaction is: "What the old people class?" or "Water class for expectant mothers? WHY? Are you expecting?" My response: "UGH. NO FILIPINO FAMILY! 1) I am not pregnant, I am just fat. 2) The water cardio is better for my poor knees." My family's response: "Oh thank God, for a second there we thought we were going to have a heart attack because you were preggers. Thank god you are just fat!" (*Note: Soon I will devote a series of blog entries strictly on what it was like growing up a fat Filipino-American girl. I am sure it will help you understand my deep struggle and challenges to my commitment to health. Mind you not every Filipino family is mean. My family, not all of them, were just "highly critical.")

Lately I have been participating in an outdoor morning cardio boot camp called OPERATION BOOT CAMP. We meet Monday through Friday at Hellyer Park in San Jose. We have boot camp from 6:00-7:00am, however we meet at 5:45am so my trainer Ronny and his boot camp staff can review/edit/comment on our food and exercise logs. It's been really helpful to participate in boot camp because there is a sense of support and commeraderie in a group setting, especially when it comes to exercise.

My favorite boot camp memory:
I accpmplished an activity called "THE PYRAMID." The Pyramid consisted of 110 reps each of squats, push-ups, sit-ups, dips, leg-raisers, etc. with running in between. I remember I was so hot in my sweats that when I took off my hoodie hot steam was escaping from my body. UGH. It was totally intense like the circus.

I think the best part about boot camp other than the professional guidance from staff and support from other participants is the fact that we always meet no matter what RAIN or SHINE. Some days I am super stoked to meet while other days I wished I slept in. Totally FML status.

A couple of times each month we have free community days or "bring a friend" days at boot camp. If you live in the San Jose area and are interested in participating feel free to contact me or contact my trainer Ronny for more information.

Now it is time for me to head off into my MBA Statistics course until 10pm tonight in Marin. Which will be followed with a 1 1/2 hour drive back home to South San Jose where I shall sleep until I wake up at 5:30am for OPERATION BOOT CAMP. Ah the joys of working full-time, going to graduate school, and living at home. I am certainly "living the dream."

For information about gym training with Ronny Varghese:
http://paradigmfitnesstraining.com/

For information about Operation Boot Camp:
http://www.operationbootcamp.com/


OBC Family at the 5K/10K Race Until The End of Summer



OBC Obstacle Course Map: Yes We DID This at 6AM OUTDOORS


Karen and I dressed up as Thing 1 and Thing 2 at the 5K Warrior Dash (mud obstacle course race)

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Challenge. I love that word.

I like to challenge my body to the brink of failure. However, how you MUST be wondering why I am still fat. It's ok, I wonder myself. If I was only 40 lbs. lighter my average running time would IMPROVE like crazy! Right now I run 6 miles at 1 hour 15 minutes. Why running? Well, back in 2009 my personal trainer and I took a break and I started Operation Boot Camp (OBC) instead. However, it really shook me up that I let myself go even in the brink of family turmoil. So the moment we broke up, was the moment I 1) bought a pair of RUNNING shoes 2) signed up for my first 5K. That was the beginning of my addiction. TSFR = TRUE STORY FOR REALS. Don't worry it's a MO-ism (my catch phrases)--you'll catch on.


Nike Women's 1/1 Marathon in October 2010: Yes TIFFANY & CO. NECKLACE was the MEDAL!


Morgan Hill 1/2 Marathon in November 2010: Yes, I am a FAT marathoner. Actually I was probably 260-ish lbs. when I did this race. Haha, NOT anymore!

How am I challenging myself this month?
Two ways:
1. Running 84 miles in April (20-ish miles a week, 2.7 miles a day)
2. NO FAST FOOD, FRIED FOOD, and DESSERTS

I decided to NOT do OBC for the months of March and April, because I commute to graduate school multiple days a week. I used to wake up early and go to a 6AM cardio boot camp, run after camp, go to work, then go to graduate school 2 hours away for a 3 hour class, then drive 2 hours home, then do homework, then sleep for about 5 hours (if I am lucky) then do it ALL OVER AGAIN. Not to mention my lovely Filipino family and ACTIVE social life. Yeah. I am graduating on May 13, 2011 with my Master's in Business Administration (MBA) degree. I think sleep is better for me. So for March I was on my own, still running but also hired a personal trainer: my friend Jill Romo (former OBC instructor and true friend). It's been nice to have the support of my OBC family (we still do long runs together), my work family, my Filipino family, and Jill. Wins all around. I realized that I can lose this weight, but I NEED TO REALLY WANT IT. HOW BAD DO YOU WANT IT MAUREEN?! THAT BAD EH? THEN DO IT!

The reason why I shared my running saga is this: ANYBODY CAN BE A RUNNER. ANYBODY. I started running at 280 lbs. Did you know the heaviest person to complete a marathon was 275 lbs.? When I did the Los Angeles Marathon in March 2010 I was probably 260 lbs. Yeah, that's a lot of weight and pressure on the knees! I am a tortoise when running, but I have definitely built up my endurance over the years and can now go for miles for hours on end. YOU CAN TOO. You just need to start somewhere (preferably with a friend and/or guidance from a trainer/doctor--SAFETY FIRST!).

HOW BAD DO YOU WANT TO LOSE WEIGHT?! HOW BAD DO YOU WANT TO LIVE A HEALTHIER LIFESTYLE?! Feel free to post and share your thoughts!

Always dedicated to health,
FFF Diva Mo