Lisa Eirene

About Lisa Eirene Lisa lost 110 pounds through calorie counting and exercise. She swims, bikes, runs, hikes and is enjoying life in Portland, Oregon. Her weight loss story has been featured in First Magazine, Yahoo Health, Woman's Day and Glamour.com.

Jul 242014
 

license

Michael and I got off work a little early because we were on a mission: a mission to apply for our marriage license! In Multnomah County you can apply for the license 60 days before the wedding, no sooner. It was something easy to cross off the to-do list and I wanted to take of things that were easy to do early on. The last thing we need is to be rushing around trying to finish stuff after procrastinating.

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I met Michael at the office where you apply. I had already applied online earlier in the day and that saved us a lot of time. We barely had to wait even 5 minutes before our number was called. The lady at the office was super nice and had us proofread and double check everything before signing the application. All we had to do was show our ID’s, which felt really simplistic. Seriously, the whole process took about 10 minutes long!

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Michael was super cute and said I couldn’t back out now, then he gave me a little peck on the cheek. Ta-da! Here it is. The “decorative” wedding license that will be filled out by our officiant and signed on the wedding day. Here it is:

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Seems real now! At this point there isn’t a whole lot more to do until closer to the big day. A lot of the pending stuff on my list depends on how many guests RSVP yes (i.e. making programs and place cards). I’m excited about seeing some old friends that I haven’t seen in years. Getting their “yes” in the mail was like a little gift. :)

After getting the license we went home and while we should have done something to celebrate…we really didn’t. Michael had Tour de France to watch and I wanted to get a run in. Since Portland has decided summer is over and it was just pouring rain outside so I headed to the gym to run on the treadmill.

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running

It was the first run I did since my 5K. I took about a week and a half off from running after learning my lesson many times with going back into it too soon. So while I recuperated I did other things–biking to work, swimming, yoga, some weight lifting. Just not running.

It was kind of a bummer to be on the treadmill but it was better than doing it in the rain and wind. Other than that, it was a really decent run and I was happy that I was back at it. I took a few walking breaks but overall was able to run for 2.5 miles. I’m ready to go back outside to run!

In other news, my blog has apparently been broken this week and I didn’t know it. I got a kind email from another blogger friend who said my blog was eating her comments. Ugh! I have no idea why it was doing that and I *hope* it’s fixed now…I have gotten a few comments here and there so maybe it’s okay. So let’s test it out, shall we?

flower

Can anyone name the above flower for me? It’s growing in my yard and I have no idea. I hope the comments are working now! :)

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Jul 232014
 

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W is for Walking

Can you lose weight with just walking? Hell yes you can! Don’t disregard walking. If you’re just starting out with fitness or trying to lose some weight but don’t know where to start, you don’t have to start training for a marathon. It’s okay to start small.

“In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (source)”

Walkers are athletes too. Don’t let anyone tell you otherwise. If you’re moving your body and trying, it’s a good thing. Walking is good because you can do it almost everywhere and it’s not something you need to plan ahead. It’s easier on the joints than running and you can still burn a decent amount of calories:

“If you walk at a pace of 4 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 4.7 calories; 140 lb. person = 5.5 calories; 160 lb. person = 6.3 calories; 180 lb. person = 7.1 calories; 200 lb. person = 7.8 calories; and 220 lb. person  = 8.6 calories. (source)” 

So if you weigh 160 pounds and walking for 20 minutes, you could burn 126 calories. In only 20 minutes!

If you’re at work, keep an extra pair of walking shoes at your desk so you can go for walks during the day. I definitely recommend that all runners get fitted at a professional running store for the right kind of shoes. The same goes for walkers. It’s usually free and they will help you pick the shoes that are right for your body. It makes a huge difference! Check out these old posts about the topic: Tip for New Runners: Shoe Fitting and Is it Time for New Shoes?.

Here are some more tips on getting started and sticking with a walking program:

Find a walking buddy. Most things are more fun with a friend! Find a coworker, neighbor, friend to go for walks with you. Maybe your significant other wants to join you for a brisk walk after dinner–this will give you both a good chance to talk and bond. Another tip — get a dog! :D

Track your mileage. There are a TON of apps out there that can track how far you walk. There’s MapMyWalk, RunKeeper or my personal favorite–CycleMeter. I love Cyclemeter because it’s accurate and reliable. I used to use RunKeeper and MapMyRun but that was a few years ago and the GPS used to drop out a lot so I never REALLY knew what mileage I did. With CycleMeter you can change it to almost any activity you can think of. It tracks your distance, speed, elevation, so many things! It’s a great tool.

cyclemeter

Track your progress. Use MyFitnessPal or DailyMile to log your  mileage. Not only will it help you keep track of your progress, it can be very motivating! I don’t know about you but seeing it in black and white makes me feel good and makes me want to try hard. It can also help me set goals.

Technology is your friend. There are tons of gadgets out there to help you. If you have a smart phone the above apps I described are great and many are free. If you don’t have a smart phone, you can try a few different things. I’ve never tried it but I have several friends that rave about their FitBit. Pedometers are good, but I don’t know how accurate they are (I always had cheap ones). Finally, there are tons of watches/heart rate monitors out there that track that stuff. Garmin is a great one (and on my wishlist!). If you can’t get a smart phone or a fancy gadget, there are cheaper versions out there–or there is the SUPER cheap option of driving the route in your car and seeing what the mileage is. :)

Set goals. Start small. Walk around the block on your break at work, walk for 15 minutes after dinner. The more walking you get in, start making goals that you can work towards. Having specific goals helps in so many ways. It’s tangible and not just an abstract thought like “I want to walk more.” Instead, say “I will walk 1 mile today and 2 miles tomorrow.” Or while you are out walking, set a goal like “I will walk to the corner park and then back.” I do this when I’m running. When I’m feeling like quitting I think, “I’ll just run to that next lamp post and then turn around.” And often times when I get to that lamp post I can keep going.

Add hills. Don’t start doing hills in the beginning, work up your stamina and then start adding the hills. Your heart will start pounding harder and you’ll burn more calories.

Add weights. Back in the day I remember when speed walking was the thing and everyone was doing it and they had hand weights and then there were the ankle weights and I’ve also seen weight vests. Weighing more definitely burns more calories. I don’t know that I would add weights in the beginning, but later once you’ve lost some weight I can see where hand weights would be helpful.

Hydrate! I got a hand held water bottle for running and I love it. I can’t tell you how many times I used to be out on a run, far from home or the office, dying of thirst. There were a few times in the summer when I used to run the waterfront at lunch where I got dizzy and almost passed out because I was dehydrated and overheated. In the summer I mix 1/2 Gatorade and 1/2 water in my running water bottle. It was the best $20 I could spend. So take your water with you when you walk!

You can also Prancercise. ;) You’re welcome!

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Speed Up. Not in the beginning. Listen to your body and wait until your stamina builds and walking is easier. Once you’re doing it on a regular basis and maybe it’s getting a little boring, spice it up by walking faster. You never know, speed walking may turn into running!

speedwalking

Recently I went walking with a coworker during lunch. She’s trying to lose weight and got a FitBit to track her steps. She loves it that thing! It’s encouraged her to walk more and that’s great. Anyways, it was a nice sunny, warm day and we walked for 30 minutes. It reminded me how much I like walking. I used to walk the Hawthorne Bridge every morning into work (nearly 2 miles) and I also walked during my lunch breaks. I got pretty fast at it and could walk from the office all the way to PGE Park and back during my lunch break. I did so much walking and then my knees starting acting up and I quit walking. I realized just how much I miss doing it and I vowed to get back at it! It’s relaxing and exhilarating at the same time. AND IT’S FREE!

Are you a walker? Any tips? 

A-Abstinence * B-Balance * C-Calories * D-Vitamin D * E-Emergency * F-Fast Food and Fine Dining * G-Gym Bag * H-Happy Weight * I-Intervals * J-Jumping * K-Keeping Sane * L-Losing Weight * M-Measuring Mistakes *N-Nemesis * O-Open * P-Plateaus Q -Quitting * R-Runner’s Knee * S-Support * U – Unattainable * V – Victory *

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