FFF Diva Mo: Markers of Accomplishment (Can't stop the MO-mentum now!)

There have been many times during my weight loss journey that I just wanted to settle. For example: "Hey Mo! You used to be 320 lbs at age 22 & have Sleep Apnea! Even though you have been going back & forth in the 250s lbs that's good enough at 25years old and you don't have Sleep Apnea anymore!" This time I am going to put my foot down and say HELL NO! I started my weight loss journey at 320 lbs back in 2007:



Finally in May 2007 I joined a gym, got a trainer, started eating healthy, and dropped almost 96 lbs in the first year and a half. The first time I hit my 250s was during March 2008 on my first Mexican cruise with friends:



Since March 2008 until today September 2010 I have yo-yoed between 252 lbs - 283 lbs respectively. In Summer 2009 I was in my 280s lbs again and so to change it up I left personal training and decided to join an outdoor cardio boot camp instead called Operation Boot Camp. It changed my life. I ran my first 5K, 10K, 1/2 marathon, and full marathon all in less than a year & before my 25th birthday (March 2010). Although in December 2009 I was finally 239 lbs, today my weight has crept back up to 249 lbs (yo-yo'ing between 245-255 lbs respectively in the last 2 months):



My Operation Boot Camp Family have changed my life for the better. They are my support system. They are my motivation. They are my inspiration to keep going. I have great instructors like my old personal trainer Ronny, and OBC Ladies (Jill, Karen, Missy, Lakshmi, Sophie, and Chrissie just to name a few), and of course my idol Melody (Ronny's wife) who has the most awesome arms you have ever seen. I drool everyday for them. These folks are my friends & they understand what I am going through--especially since we work out at Hellyer Park together M-F at 6 AM in the morning. EVERYDAY. Below is a photo of our most recent race together. Run Until the End of Summer 5K/10K in San Jose, CA:



OBC Back of the Bus Crew:


Although I have been losing & gaining & losing & gaining over the year I realized that there are many ways to track weight loss progress. It's not just the number on the scale! Why? Because muscle weighs more than fat! Duh! That's why it's important to do a Hydrostatic water dunk (see fat % and lean muscle % breakdown), measure inches with a tape measure, see pant sizes, and also how your cardio exercise has improved (running, swimming, etc.). With that is my last photo for today's entry:



I haven't bought a ring since 2007 (size 10). On Saturday I broke down and bought this ring and it was a size 7! I almost died. Although my weight loss journeys has its ups and downs it's small reminders such as my new size 7 ring, that I never want to be 320 lbs. again. NEVER, EVER AGAIN!

It is my hope that my journey can keep you motivated, excited, and inspired to either start a healthier journey of your own or to refocus your journey to your end goal(s) whatever they may be. As for me, although I have come a long way I still have another 100 lbs to go but this time I won't care how long it takes me, because I know I am doing it right--the healthy way--one step at a time--one mile at a time--one day at a time. I hope you do too!

All the best,
FFF Diva Mo

FFF Diva Realization: The Weekend

What is it about the weekend that always plagues my personal weight loss journey? Monday through Friday I have a pretty consistent routine of work, exercise, and soon my MBA graduate school program again. During the week I eat so meticulously and cafefully and fill myself up with calories that have a purpose to be in my body in the first place. Then, the WEEKEND hits!

For example, at the end of July I finally came back into my 240s at 249 lbs. Then last week I dropped to 247 lbs. Then, the WEEKEND happened. Today I weighed myself and I am BACK to 250 lbs. WTF just happened? THE WEEKEND is my downfall. Let me explain.

This weekend I gorged food, snacks, and smores at a last minute camping trip with some college buddies of mine. Although we did a lot of hiking and exercising and hell even running up a steep incline, I did something my body wasn't used to: I ATE SWEETS. We all know that losing weight is not rocket science, nor a mystery, it's a formula. Basically you eat enough calories for your body to burn up and use as fuel to power you through the day. Right? Right. Unless you are FFF Diva Mo. See, I use the WEEKEND to use as a reward system and this time I went to far.

Why is the WEEKEND ANY different from the WEEKDAYS? Or why is it different in my mind at least? I talked to my Operation Boot Camp trainer Ronny (who I totally confide in) and told him my WEEKEND story. Then he shared something with me to put things into perspective:

"Mo, the weekend consists of two days: Saturday and Sunday. In the grand scheme of things that is a small percentage of your actual week of life. You just need to push on, still eat right, and exercise during the weekend. The weekend is just the same as the days that are part of the standard work week. You can survive two more days, afterall you already survived five days. What's two more days?"

Two more days. Two more days. What's two more days?

It's simply nothing. I gained the weight back because I let my mind think that the weekend was anything different from the work week or week in general.

How am I going to get back on track?! 1) MEAL PLANNING 2) PORTION CONTROL 3) MORE WATER INTAKE 4) LESS DIET SODA & SWEETS 5) MORE LEAFY GREEN VEGETABLES & FRUITS in my EVERYDAY DIET 6) EXERCISE DOUBLE DAYS 7) GET ENOUGH SLEEP.

Yes, this is the plan. Let's hope this works!

Best,
FFF Diva Mo <3

FFF Diva Accomplishment: From 320 to 239 lbs

FFF Diva Accomplishment: From 320 to 239 lbs

The above photos capture the BEFORE and AFTER of me. The first five photos are from the Summer of 2007 when I weighed my heaviest 320 lbs & size 28 at 22 years old. The last five photos are from the Fall 2009 when I weighed my adult lightest 239.5 lbs, size 16/18 at 24 years old.

It's been two, almost three years, since I weighed over 300 lbs. I have lost 81 lbs to date & even experienced a plateau and 45 lbs weight gain (which I lost this summer) during the journey.

Statistics:
GOAL WEIGHT: 150 lbs.
Weight gained during 4 years of college: 124 lbs.
Current weight: 239 lbs.

Weight to go:
43 lbs left until my original college weight (before the 124 lbs weight gain)
89 lbs left until GOAL WEIGHT (150 lbs)
40 lbs left until I reach under 200 lbs (199 lbs)

Weight loss to date:
81 lbs (since May 2007 at 320 lbs until December 2009 at 239 lbs)

Running Accomplishments:
May 2009: 5K Marin Human Race
August 2009: 5K San Francisco Plate to Plate
September 2009: 5K Bubba Gump Run at Great America
October 2009: San Jose Rock & Roll 1/2 Marathon
October 2009: 5 mile Silicon Valley AIDS Walk
November 2009: 10K Silicon Valley Turkey Trot

Currently training for: Los Angeles Marathon, March 2010

AND COUNTING...

FFF Diva Article Research: 4 Ways to Build a Weight Loss Network

4 Ways to Build a Weight Loss Network

By Cristina Goyanes
Women's Health

Your BFF

A study in The New England Journal of Medicine found that your friends may increase your odds of gaining weight by 57 percent. "Women tend to match each other's behavior at the table," says Atlanta nutritionist Marisa Moore, R.D. Let your pal order first—she'll feel pressure to set a good example, and you'll likely follow her lead. And don't invite your whole clique—a recent study in the journal Appetite found that ladies who lunched with four friends averaged 150 calories more per meal than those who dined with three.

Tip: Enlist your best girlfriends for support and if they don't, here are more tips on how to cope.

Your Dog

Walking your pooch will shrink your paunch. In a study at the University of Missouri-Columbia, volunteers who got 30 minutes of leash time five times a week dropped an average of 14 pounds in a year. On bad-weather days, play indoor games, like chasing your dog up and down the stairs, to help burn up his energy and your lunchtime burrito, suggests Robert Kushner, M.D., coauthor of Fitness Unleashed! A Dog and Owner's Guide to Losing Weight and Gaining Health Together.

Tip: Pet owners have lower cholesterol and blood pressure, less stress and anxiety, according to studies.

Your Guy

Researchers at the University of North Carolina at Chapel Hill found that women who live with a romantic partner increase their risk of becoming obese by 63 percent, and those who marry more than double it. But couples also have an easier time taking weight off: Duke University researchers discovered that people were 50 percent more likely to start exercising if their partner joined them. Get your guy to work up a sweat with you by bike riding, running, or ice skating. And have him help out on the food front by cooking together at home. An FDA report found that eating out more than five times a week (which couples have been known to do) adds about 290 calories on average to your daily diet—that's the equivalent of 30 pounds a year!

Tip: Try the Better Sex Diet together—you'll slim down and have a new use for those slimmer, sexier bodies.

Your Coworkers

A study in Eating Behaviors found that when female coworkers teamed up to lose weight, they were more likely to exercise and dropped more pounds early on. Ask your workplace to start an official fitness-incentive program. Studies have shown that they encourage employees to set and meet weekly fitness goals while also increasing productivity. Or kick off your own Biggest Loser-style competition complete with weigh-ins and lunch-hour challenges like power walks, spin classes, or yoga sessions.

Tip: Feeling bullied and not supported at work? Here's how to deal with those mean girls.

FFF Diva Advice: Holiday Survival Guide

Did you know that the average holiday weight gain for a person is 5-10lbs? Unbelievable right? Well to combat the battle of the holiday bulge I decided to sign up and commit to a 3 week mini holiday boot camp. Interested? Check out: www.operationbootcamp.com.

I attend the OBC in San Jose, CA but there are many other locations on the East Coast. If you hail from the ATL or Chicago it's definitely worth the look! I always feel supported by my fellow campers especially during this crucial holiday season which could make you or break you (health goals wise that is).

Below is an email one of my instructors sent to us campers. Enjoy the useful advice...

Hello Campers,

Many of us overeat during the holidays. An occasional overindulgence will not sabotage your efforts, but the abundance of food usually continues from Thanksgiving to New Year's - and adds up to an extra 5 to 10 pounds of weight gain.

Is this a familiar situation?

"You overstuff yourself with thousands of calories at Thanksgiving. You feel that you've blown it, so the next day it doesn't matter if you overstuff again with leftovers. Then you rationalize that its only four weeks to Christmas with many parties and festivities, it becomes your New Year's resolution to lose weight."

This situation is not inevitable. You can maintain control of your weight and still enjoy the holday season to its fullest.

Here are some Strategies:

1. revise your typical holiday meal to lower the fat content

2. choose those foods that are special for the time of year (i.e. have the stuffing but pass on the bread)

3. do not starve yourself that day, eat breakfast and a small snack

4. exercise that morning to start the day off right or plan a walk after the meal

5. continue to exercise as usual throughout the holidays

6. do not wear elastic waisted clothing -- they expand with you

7. set realistic goals, which may simply be to maintain your weight during the holidays

8. think of the phrase "overstuff your turkey, not yourself" as you are eating your holiday meal.

Enjoy your family and friends focus on them not on the food, and have a wonderful and healthy holiday season.

Remember: ONLY YOU can prevent weight gain during this holiday season. Plan ahead before you attend your next holiday party---your body will thank you later on!

Your FFF Diva,
Mo

FFF Diva Plateau Breakthrough: Progress Update through Photos

Dolores and myself at the October 2009 Yelp Elite Prom on a Boat: 248lbs. PROGRESS!!!! Breaking through the plateau one pound at a time! I started in May 2007 at 320lbs. and lost 96lbs. In November 2008 I was 224lbs and in May 2009 I gained about 50lbs of what I lost back. Just because you gain some weight back DOES NOT mean you can't move forward and lose again! Time to make it happen and keep it off for the long term!

Myself and the girls at Nicole's Bridal Shower in August 2007: around 300lbs.

My cousin Jeremy and myself at a family wedding in June 2007: around 320lbs.

With Nicole and Denise for her bridal dress fitting in Summer 2007: around 310lbs.

Another view shot...

Marisa and myself celebrating her college graduation in June 2009: around 270lbs.

Myself at Wicked in San Francisco in June 2009: A long view.

Myself with the gang at La Roux for Memorial Day weekend in May 2009: around 275lbs.

I am at a PLATEAU and I don't know how to move away from it

Weight at the beginning of May 2009: 265 lbs.

Weight today: 269 lbs.

What happened?

Reasons: partying, not focusing, eating my emotions, family drama, being tired, etc.

The second month of morning cardio boot camp has started and I have already missed 5 sessions. That is the equivalency to a week! Two of the days I missed were because I stayed up late for nonsense reasons, while the other three days I missed were because of family related reasons. Regardless I am at a standstill. I need to get enough hours of sleep, eat well, and exercise. This week so far I have been eating well, but then again it's only Wednesday.

I am at a PLATEAU and I don't know how to move away from it. WRONG response Maureen. Let's try this again. I am at a PLATEAU and I KNOW how to move away from it, but I choose to make excuses and not succeed.

Some tips and suggestions my trainer sent to me to help with the PLATEAU issue:

Tips and suggestions that may help you move off your “plateau.”

1) Try to stay away from all refined and artificial sugars—even drinks that are sweetened. Try this for a couple of weeks and see if you notice anything. Really pay attention to things that you may not think have sugar in them but really do (e.g., jellies, jams, teas, coffee drinks, pre-packaged oatmeal, cereal, protein bars, etc.).

2) Always try to drink 8 ounces of water before you eat. This will help you with portion control and you will not want to eat as much.

3) Try to only have veggies and protein at dinner (e.g., no rice, potatoes, cous cous, bread, etc. with dinner). Just protein and veggies!.

4) Only eat natural snacks. Make sure you are getting 5 fruits and veggies per day. Apples, green vegetables, salads, raisins, tomato sauces, carrot sticks, etc. Natural fiber and naturally occurring vitamins keep the GI tract healthy and functioning properly.

5) Continue to drink water throughout the day. This will not only help with your energy level, but also with your circulation, digestion and immune responses!

6) Cut down on the caffeine. This is a false stimulant that actually ends up making you hungrier!

7) Try to be consistent with 5 meals a day at approximately the same times (i.e., 2.5 to 3 hours apart). This will help your body get into a rhythm and make it easier to metabolize food and efficiently produce energy.

8) On homework days, do cardio instead of push-ups or sit-ups. Walk, run, ride a bike, swim, etc. This will help boost your fat-burning potential.

9) Buy a set of hand weights at a sporting goods store and use them when doing the homework. Adding muscle to your body helps to burn more calories.

10) Try not to eat the same things every day. you need a variety of food for nutrients but it also helps to curb boredom with the same thing all the time. Plus your body gets used to the same things and sometimes needs something different to boost your metabolism and break down of the new foods.

11) Use Tupperware and/or small snack baggies to portion your food and always use the 20-minute rule. If you are full all the time, you may be eating more than your body needs. You should be a little hungry before you eat each meal.

12) Make a large container of trail mix at the beginning of the week and portion it out each day with a 1/4 cup container.

13) There are some great bran muffin mixes and recipes out there that you can make mini muffins and add walnuts or pecans and you have quick snack on the go with fiber, protein and little sweetness.

14) In order to really succeed, you have to plan. Cook things ahead of time, pack your snacks, always think ahead.

15) Try to be conscious for a week of how many calories you consume. A woman should eat between 1,500 and 1,800 calories per day and a man between 1800 and 2200 calories per day.

Eating healthy is hard, but once you get used to planning and preparing, you will not even think about it anymore; it will be a way of life!

My VISUAL weight loss journey: BEFORE and AFTER

June 2002. 185lbs. Size 16/18.
Sydney, Australia w/ Leilani my sister

August 2003. 196lbs. Size 18.
Freshmen year at Dominican.

Spring 2006. 296lbs. Size 24.
Dominican Opera/Musical Theatre Performance

May 2007. 320lbs. Size 28.
At Rabbi S's house w/ the Hebrew Girls

June 2007. 300lbs. Size 26.
At Katie's wedding with college roomate Kimberly

300lbs. June 2007.
At cousin Ate Amy's wedding with Jeremy

June 2007. 300lbs. Long body view.
Wedding for Vanessa and Katrina's mom

June 2007. 300lbs.
Wedding for Vanessa and Katrina's mom

June 2007. 300lbs.
At cousin Ate Amy's wedding with family

March 2008. 252lbs. Size 18.
On a Mexican Cruise for my birthday

November 2008. 224lbs. Size 16/18.
Dominican Crew at Alyze's Wedding

Early December 2008. 226lbs. Size 18.
At the office with a new green beanie

Late December 2008. 230lbs.
My Pamilya Christmas Party

January 2009. 235lbs.
Nine 10lb bags of potatoes = about 90lbs of weight I lost overall

February 2009. 255 lbs.
My new haircut and cousin Kuya Doyle

March 2009. 258lbs. Size 18/20.
My 24th Birthday Lunch w/ SMC Team

The worst thing ever: My gym trainer and I are on a "break"

Current weight: 265 lbs. as of May 2009, Size 18
Lowest weight: 224 lbs. in November 2008, Size 16/18
Starting weight: 320 lbs. in May 2007, Size 28

WHHHHHAAAAAAAAAAAT HAPPENED?!

I gained 41 lbs. That's what happened. Allow me to provide some context.

I graduated from college in May 2007 and since then got a gym membership, hired a trainer, participated in his 6am cardio boot camp, and as a result lost 96 lbs. So what happened? I am what you call a "weight-fluctuator." In November '08 I reached my lowest weight in my adult years. From November until today I have fluctuated up and down 41 lbs. It's so frustrating to know that if I don't reverse this I could gain all my lost weight back AND then some.

During the last 6 months my trainer Ronny and I have been having "problems." He is an amazing trainer, don't get me wrong. It's me, not him. (Wow, why does this sound like a set-up for a bad relationship break-up?! Haha.) Ronny has been so supportive during these almost 2 years we have been together as trainer and client.

While training with Ronny 5 days a week including his morning boot camps, I commuted from where I live in South San Jose, to my full-time job in San Mateo, and graduate school in Marin County. I was in my car at least 2 hours a day and going up and down the Bay Area at least 3 days a week. Finally it took the decline in the health of my grandparents for me to realize that I was overextending myself. I was going to graduate this Spring but took a leave of absence instead, because I was drowning. While stressing over school projects, work related activities/events, and being with my grandfather in the hospital during his 4 hospitalizations in a 2 month period AND getting through memory clinics for my grandmother's early on-set Dementia, I am surprised I didn't crack sooner. Anyways, maybe that could have been the contributing factor of my 41 lb. weight gain: EXCUSES.

Didn't expect that response did you?

EXCUSES. I learned especially in the last 3 months that no matter what happens LIFE is ALWAYS happening. Before I always placed my health as a top priority and when things got more heavy I pushed that priority to the bottom of my list.

Where does this leave me and Ronny? We are on a break at least for the next two weeks from training. Both of us lost the motivation and spark we once had. Training was no longer exciting but became a chore. Which is sad because at my height I had the ability to leg press 500 lbs. which I have to thank my trainer for challenging me.

My Game Plan:
Since my "break" with Ronny he has been starting some noticible differences in my attitude and my (dare I say) tardiness. I got a new pair of running shoes. I have been sighted at both 24 Hour Fitness and Gold's Gym at home. I commit to running 1 mile every other day. I sleep in my gym clothes so I can get up for morning cardio at the crack of dawn regardless of the time I fell asleep the night before. Don't get too excited. This has only been happening since last Thursday, however I am feeling good. I was so freaked out I bought health prevention magazines and have been watching old episodes of "The Biggest Loser" to re-inspire me again. I even added a "Lose It!" electronic weight loss/exercise journal application for my iPhone. I know it sounds like a lot, but the true test is to see how long I can maintain this postive attitude.

Today I had morning cardio boot camp and showed up on time! It was so rewarding to know that I did make it and got a fantastic workout in the process. I hope this proves to Ronny I am in this for the long haul. I miss the training challenges already.

At this point I can only move forward. I will try to eat as healthy as possible and drink less. WAY LESS. I will follow the "2 F's and 2 D's rule":

NO FAST FOOD (if you do, only the "healthy menu")
NO FRIED FOOD (at all, which is difficult for a Filipino)
NO DRINKS (this includes alcohol, Jamba Juice, and Starbucks)
NO DESSERT (no explanation needed)

However, if for some reason I do slip and eat/drink one of the above I should always realize that it's okay as long as it is in moderation.

MODERATION. I think this word will be my compromise.