Diabetes … Genetically Pre-Disposed?

Diabetes is apparent in my family, on both my maternal and paternal sides.

And it’s not the type of Diabetes that you’re born with … it’s the kind that you develop from your lifestyle and (not ideal) habits.

Does that mean that I am destined for a Diabetes diagnosis?

*****

Let me take you back, not too far … just to December 2016.

I had been given a requisition for blood work to follow-up on some less-than-stellar readings a year prior.

Actually … I had been given the requisition way back, likely around February 2016. Specifically I was being checked for blood sugar levels as I was considered “pre-diabetic”.

I was just delaying the test … perhaps I didn’t WANT to know the results?

But a dear friend said “Shannon, you HAVE to get this done.” And I knew she was right … so I schedule my lab work …

A quick breakdown on the ‘normal’ ranges …

Glucose Fasting (where you haven’t eaten for 10 – 12 hours prior to the lab work):

• ‘Normal’ range is 3.3 – 5.5
• Readings of >5.6 is considered “pre-diabetic”
• Two consecutive readings >7.0 is considered “diabetic”

My reading in December 2016 was 7.2 … NOT OK!!! If the next reading is >7.0, then I’ll be diagnosed as diabetic.

Hemoglobin A1c (which tracks the level of sugar(s) in your blood over the past 3 months):

• ‘Normal’ range is 4.5 – 6.0
• One reading >7.0 is considered “diabetic”

My reading in December 2016 was 5.6 … Ok – I’m in-range!

*****

Skip to March 2017 for my next round of lab work. Had I changed my lifestyle and habits? Nope, not really …

Glucose fasting came in at 6.9 … lower, but still too high for comfort!

Hemoglobin A1c came in at 5.7 … higher, but still within range.

*****

Next we hit June 2017 … I had been using a nutrition system for almost 2 weeks …

Glucose fasting came in at 6.3 … WOOHOO!!! How wicked awesome is THAT improvement!? But still gotta work at this!

Hemoglobin A1c came in at 6.1 … WTF!? What is happening? Why is this going up and up and up!?

*****

Alright … September 2017 … keeping steady with nutrition and my health feels like it’s improving … my energy is increasing … my weight is decreasing …

Glucose fasting came in at 5.8 … WOOHOO!!! I am kicking Glucose Fasting’s ass!!! Just 0.3 more and I’ll be IN-RANGE!!! Just look at that downward trend!!!

Hemoglobin A1c came in at … 5.5 …WHAT!!!! DOUBLE WOOHOO!!! I am now IN-RANGE for my Hemoglobin A1c!!!!

“Prevention and treatment involve maintaining a healthy diet, regular physical exercise, a normal body weight, and avoiding use of tobacco.” – Wikipedia

So what am I doing to obtain these fabulous lab results?

I’m following the EASIEST nutrition system – in just a few months, I have shred almost 20 pounds and nearly 27 inches! I have omitted my results for September as I prefer to look at a month as a whole … so STAY TUNED!!!

I hadn’t, at that point, started any dedicated, focused exercise – that all began in September. I am so excited to see my results this month!

However, already at this point in September, my weight-loss has been ahead of schedule, but I won’t let that stop me from knocking this month’s goals out of the part!

I can’t help but RAVE about this nutrition system and want to tell EVERYONE about it! If you have any questions about it, or would like to experience it for yourself, please send me a message!!!

I would LOVE to be in touch and help you with your journey!!!

Weight-Loss Plateaus

Few aspects of weight loss are as frustrating as when the changes you’ve seen on the scale begin to slow down, and then seemingly stop altogether. If this sounds familiar, you may be experiencing a weight loss plateau.

Some reasons for slowed weight loss are obvious, such as when healthier diet and exercise choices begin to give way to old, less healthful habits. But it can be hard to identify the reasons for a weight loss plateau when you stick to the healthy lifestyle changes that have already helped you lose weight.

Here are three reasons for running into an unexpected weight loss plateau, along with simple strategies to help get the scale moving again.

1. You’re over your target for calories.

It’s clear that excess calories can slow your weight loss progress. However, it can be difficult to estimate how many calories you consume and expend in a day. Research suggests that most people, including trained healthcare professionals, tend to overestimate calories burned through exercise and underestimate calories consumed in food (1, 2). Even if you carefully keep track with a food journal or phone app, or wear an activity tracker, these methods can only provide a general estimate and are often much less accurate than you might expect (3).

A more practical approach is to look closely at your everyday habits and consider what potential impact they might have on your goals. For example, little “extras” such as sugar and cream in your morning coffee, or absent-minded snacking while you’re cooking a meal can really add up over the course of a day. A closer look at these habits might be what you need to get the scale moving again.

2. You’ve become too fit for your workout.

If your weight loss progress has stalled despite your consistent effort at the gym, it might be time to look at your exercise routine. As you become increasingly fit from the hard work you’re putting in, it’s essential that you adjust your workout routine so that it continues to challenge you.

This idea is captured by what fitness experts call the “overload principle” of training. Essentially, the principle is that when an exercise is below a minimum level of intensity, it doesn’t challenge the body enough to result in any change (4). The level of intensity you need to get results from your workout depends on your current level of fitness. As your level of fitness improves, you need to change your workout in order to keep seeing results. It can be as simple as continuing to increase the amount of weight you lift, or trying a new type of workout.

3. You’ve been skimping on sleep.

Many of us fail to get the recommended seven to eight hours of sleep each night. Unfortunately, research suggests that inadequate sleep could be interfering with weight loss success. Large, population-based studies consistently find a link between poor sleep quality and higher body weights (5). Some of the effects of poor sleep, such as changes in hormone balance, appetite regulation, and metabolism may explain the relationship between too little sleep and weight gain (6-8).

If your goal is weight loss, make sleep a priority. Start with simple changes in your routine such as avoiding caffeine late in the day, sticking to a consistent schedule, and limiting late-night screen time to help your body wind down at the end of the day. Adding a quality melatonin supplement to your evening routine is another step that can help prime your body for a restful, complete night’s sleep.

Making a few small changes might be all you need to get past a plateau. Identifying the cause of a weight loss plateau is key. While weight loss plateaus can be a frustrating part of the weight loss journey, they shouldn’t discourage you from reaching your goals.

References

1. Brown RE, Canning KL, Fung M, Jiandani D, Riddell MC, Macpherson AK, Kuk JL. Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Med Sci Sports Exerc. 2016 Mar; 48(3):521-6. doi:10.1249/MSS.0000000000000796.

2. Cottrell E, Chambers R. Healthcare professionals’ knowledge of calories. Nurs Stand. 2013 Jan 23-29;27(21):35-41.

3. Chen J, Cade JE, Allman-Farinelli M. The Most Popular Smartphone Apps for Weight Loss: A Quality Assessment. JMIR Mhealth Uhealth. 2015 Dec 16;3(4):e104. doi: 10.2196/mhealth.4334.

4. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb.

5. Jean-Louis G, Williams NJ, Sarpong D, Pandey A, Youngstedt S, Zizi F, Ogedegbe G. Associations between inadequate sleep and obesity in the US adult population: analysis of the national health interview survey (1977-2009). BMC Public Health. 2014 Mar 29;14:290. doi: 10.1186/1471-2458-14-290.

6. Spiegel K, Leproult R & Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999 Oct 23; 354(9188):1435-9.

7. Spiegel K, Tasali E & Penev P et al. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004 Dec 7; 141(11):846-50.

8. Miller MA & Cappuccio FP. Inflammation, sleep, obesity and cardiovascular disease. Curr Vasc Pharmacol. 2007 Apr; 5(2):93-102.

*originally posted on IsagenixHealth.com

Break Up the Monotony!

Cardio … not feeling it? Then it’s time to break up the monotony!

Doing the same old cardio workout can not only leave you bored and unmotivated, but the combo of routine and less enjoyment during aerobic exercise could also lead to a lack of results and fewer calories burned.

Mix things up to avoid the cardio rut. By keeping things fresh, you can improve workout enjoyment while engaging a new set of muscles. You certainly don’t want to avoid cardio altogether.

As a reminder, there’s strong scientific evidence that regular aerobic physical activity comes with some pretty impressive benefits:

• Supporting healthy weight loss. Combined with a nutritious and calorie controlled diet, aerobic exercise can help you lose weight and keep it off (1).
• Improving cardiovascular health. About 40 minutes of moderate intensity aerobic exercise three to four times a week can lower the risk for heart disease and stroke (2, 3).
• Boosting your mood. Whether you’re in the mood for a workout or not, mounting evidence suggests that you will feel better after you’ve finished one (4).
• Keeping you active as you age. Regular aerobic exercise paired with good nutrition and resistance training can keep your muscles strong and mobile as you age while supporting healthy cognitive function (5).
• Supporting immune health. Not only does regular aerobic exercise make you feel better physically, but studies have also shown that it can help support healthy immune function for better long-term health (6).
• Improving quality of sleep. Aerobic exercise has been shown to promote better quality sleep and the speed in which you fall into REM sleep (7).
• Increasing your overall energy levels. Regular aerobic exercise helps keep your overall energy levels higher. It’s the release of endorphins during your workout that supports lasting energy throughout your day (8).

But despite the many benefits of cardio, it shouldn’t mean you have to suffer for hours doing an activity you don’t like. There are a number of cardio machine alternatives that can add some variety to your routine while still helping you burn about the same amount of calories as 30 minutes of running on the treadmill (around 300 calories for a 150-pound woman). These include…

60 minutes of…

• Circuit training – a style of weight training that incorporates aerobic activity
• Taking a dance, Zumba, or jazzercise class
• Playing in a softball game
• Boxing

45 minutes of…

• Rowing
• Hiking
• Swimming laps
• Playing in a soccer game
• Playing tennis

40 minutes of…

• High-intensity interval training
• Ultimate Frisbee
• Playing flag football

30 minutes of…

• Jumping rope
• Taking a kickboxing class
• Taking a spin class or bicycling outdoors

If you haven’t been regularly exercising, are overweight or have medical conditions, don’t forget to check in with your medical care provider before starting any exercise routine.

These are just a few ideas to help you get off the cardio rut. The key is in finding ways to achieve your goals while making aerobic exercise a lot more fun.

References

1. Curioni CC, Lourenço PM. Long-term weight loss after diet and exercise: a systematic review. International Journal of Obesity (2005) 29, 1168–1174. doi:10.1038/sj.ijo.0803015; published online 31 May 2005

2. American Heart Association. (2013). American Heart Association recommendations for physical activity in adults. American Heart Association. http://www. heart. org/HEARTORG/GettingHealthy/PhysicalActivity/Start Walking/American-Heart-Association-Guidelines_UCM_307976_Article. jsp.

3. Fletcher GF, Balady G, Blair SN, Blumenthal J, Caspersen C, Chaitman B, Epstein S, Sivarajan Froelicher ES, Froelicher VF, Pina IL, Pollock ML. Statement on exercise: benefits and recommendations for physical activity programs for all Americans. A statement for health professionals by the Committee on Exercise and Cardiac Rehabilitation of the Council on Clinical Cardiology, American Heart Association. Circulation. 1996 Aug 15;94(4):857-62. PMID: 8772712

4. Byrne A, Byrne DG. The effect of exercise on depression, anxiety and other mood states: A review. Journal of Psychosomatic Research , Volume 37 , Issue 6 , 565 – 574

5. Hyodo K, Dan I, Kyutoku Y, Suwabe K, Byun K, Ochi G, Kato M & Soya H. The association between aerobic fitness and cognitive function in older men mediated by frontal lateralization. Neuroimage. 2016 Jan 15; 125:291-300.

6. Gleeson M. Immune function in sport and exercise. Journal of Applied Physiology Published 1 August 2007 Vol. 103 no. 2, 693-699 DOI: 10.1152/japplphysiol.00008.2007

7. Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW. The effects of physical activity on sleep: a meta-analytic review. J Behav Med. 2015 Jun;38(3):427-49. doi: 10.1007/s10865-015-9617-6. Epub 2015 Jan 18.

8. Puetz TW, Flowers SS, O’Connor PJ. A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychother Psychosom. 2008;77(3):167-74. doi: 10.1159/000116610. Epub 2008 Feb 14.

*originally posted on IsagenixHealth.com

Exercise for Weight Loss

Changing your dietary habits is the most important action you can take for losing weight and keeping it off. However, exercise shouldn’t be ignored as it can make weight-loss results more pronounced.

Typically, when individuals lose weight, up to a quarter of that lost weight comes from lost lean body mass that includes muscle mass (1). By adding exercise into a weight loss plan, these individuals can minimize the muscle loss and lose higher amounts of fat than those who lose the same amount of weight without exercise.

Exercise also might help with keeping off the weight once it’s lost. As much of an hour of exercise per day is associated with successful weight loss maintenance or avoiding weight regain (2).

Add High-Intensity Interval Training

One type of exercise that may have especially pronounced benefits is high-intensity interval training. Try adding sprint intervals into your next jog by including 60-second bursts at an all-out pace followed by three minutes of recovery at a comfortable pace.

By adding high-intensity intervals to your exercise routine, you can stimulate your metabolism for up to 24-hours, post-exercise. These brief, all-out bursts of activity rev up your calorie burn and keep it elevated long after your workout ends.

Lift Weights or Use Resistance Bands

Resistance training exercises can help build muscle and burn fat. Muscle is more metabolically active than fat, so your overall calorie burn will be higher throughout the day and the drop in metabolism that comes with most weight loss will be prevented. You’ll also look leaner if you have more muscle and less fat.

Start with two or three sets of 10-12 repetitions of bicep curls, overhead presses, squats, and lunges using light weights until your body has adapted and you become comfortable. Then increase the weight and number of repetitions as you get stronger.

Don’t Forget the Cardio

While most cardiovascular exercise (walking, running, cycling, etc.) will not build muscle, it will help you to burn calories and lose fat mass. Cardio itself burns calories and those trying to lose weight and who include cardio into their plan lose more weight compared to those who don’t include exercise (3).

In addition, studies have demonstrated that those who perform cardio are more likely to lose visceral fat (4, 5). Visceral fat is the dangerous kind of “belly fat” that exists internally and can increase risk of chronic disease states (4,5).

Reduce Your Chance of Weight Regain

Most people who lose weight regain it all back and then some within three -to -five years, but regular exercise makes it more likely that you’ll maintain your ideal weight.

According to the American College of Sports Medicine, those with a goal of preventing weight regain should complete 150-250 minutes per week of moderate physical activity – such as brisk walking, mowing the lawn, and swimming (6). The overall calorie burn should be between 1200-2000 calories per week, which is considered enough to prevent weight gain greater than 3 percent.

Incorporating exercise into your lifestyle will not only contribute to benefits in your overall health, but will aid in your weight loss journey as well. However, it’s always suggested that you check with your doctor before starting any type of exercise regimen.

References:

1. Heymsfield SB, Gonzalez MCC, Shen W, Redman L, and Thomas D. Weight loss composition is one-fourth fat-free mass: a critical review and critique of this widely cited rule. Obes Rev. 2014 Apr; 15(4): 310-21. doi: 1111/obr.12143.

2. Santos I, Vierira PN, Silva MN, Sardinha LB, and Teixeira PJ. Weight control behaviors of highly successful weight loss maintainers: the Portuguese Weight Control Registry. J Behav Med. 2017 Apr; 40(2): 366-71. doi: 1007/s10865-016-9786-y.

3. Wu T, Gao X, Chen M, and Van Dam RM. Long-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight loss: a meta-analysis. Obes Rev. 2009 May; 10(3): 313-323. doi: 1111/j.1467-789X.2008.00547.x.

4. Keating SE, Hackett, DA, Parker HM, O’Connor HT, Gerofi JA, Sainsbury A, Baker MK, Chuter VH, Caterson ID, George J, and Johnson NA. Effect of aerobic exercise training dose on liver fat and visceral adiposity. J Hepatol. 2015 Jul; 63(1): 174-82. doi: 1016/j.jhep.2015.02.022.

5. Ohkawara K, Tanaka S, Miyachi M, Ishikawa-Takata K, and Tabata I. A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. Int J Obes. 2007 Dec 1: 31(12): 1786.

6. Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, and Smith BK. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009 Feb; 41(2): 459-71. doi: 10.1249/MSS.0b013e3181949333.

*originally posted on IsagenixHealth.com

Transformation Tuesday … Work in Progress

Ever had a weight-loss goal? My goal is lofty … I want to lose upwards of 100 pounds.

For YEARS, I’ve had a shake for breakfast … trying different brands and flavors, but never really noticing any health benefits or changes, and feeling hungry by mid-morning, with those never-ending afternoon sugar-cravings!

EVERYTHING changed when I finally had enough! Enough uncomfortably tight clothes, enough self-doubt, and enough struggling! I decided to dive in with this nutritional system to boost my confidence and ignite some weight-loss.

With the full support and encouragement of a long-time high school friend, I embarked on this 30-day journey. And honestly, I didn’t have high hopes given my past “results” with other programs.

I snapped some “before” pictures, wearing a workout outfit that I felt good in, hopped on the scale to find out my starting weight, took my measurements … and in true Shannon form, I created a Fitness Tracking spreadsheet!

Every morning I weighed myself. Some may not agree with that, but it helps keep me accountable. And a surprising revelation was the number on the scale … it was going DOWN!

I hadn’t changed my normal amount of exercise – I still took the bus to and from work every day, and enjoyed being home most evenings and weekends – I simply followed the system, as best I could, which allowed me to still socialize and enjoy life.

After I completed my first month, I weighed and measured. Seven pounds and 6 ½ inches … in 30 DAYS! OMG – this system WORKS! I annihilated over 6% of my weight-loss goal IN THE FIRST MONTH!!! I knew I had to keep going!

The second month was different, however. I had 5 days of vacation right smack-dab in the middle. I knew I wouldn’t be 100% with the program during this time, but did what I could to keep the motivation train on the track. At the end of the month, I checked in and realized I obliterated another 9.2 pounds and 14 more inches!

I’ve incorporated this simple system into my lifestyle, enjoyed my vacation, and I KEEP SEEING RESULTS! I’ve lost a total of 16.2 pounds and a whopping 20 ½ inches … and I’m NOT done yet!

My ultimate goal is to maintain a healthy weight for a minimum of 2 years prior to my 40th birthday … giving me just over 2 ½ years to reach that goal.

If you can relate to any of this, are feeling stuck or just curious to know more I’d love to share. If you can’t already tell I’m pretty thrilled!

It is with a Heavy Heart …

It’s only heavy because it’s working so hard to pump blood to my unhealthy, overweight body!

Today, January 1, 2017 … I weigh in at 241.8 pounds (109.6 kg).

Today, January 1, 2017 … is the heaviest I will be in 2017 … and beyond!

Today, January 1, 2017 … I bundled up (it’s a balmy 2 degrees in Vancouver today) and walked to the Robert Lee YMCA and signed up for a membership.

Today, January 1, 2017 … today is a new day, a new year, a new chance!

 

Welcome October

I overheard a transit driver today telling some tourists that the weather in Vancouver is “turning bad” … so I thought I would snap a picture and prove how horrible today was:

Ridiculous, right?!

I was supposed to attend the CFL game last night between BC & Ottawa, but I was battling yet another headache/migraine. I actually went to bed around 8:30 pm.

Unfortunately, that meant I was up early … WAY early! I was up today at 1:30 am and was unable to get back to sleep. I made my morning very productive … I cleaned out my freezer, organized my dresser drawers, cleaned the kitchen … and then took a nap around 6:00 am for about an hour.

I did a quick trip to Costco … picked up some peas for snacks and spinach for my smoothies. One of my October Goals/Habits is to incorporate a salad every day … but I truly do not like/crave salad, so I compromised with adding spinach/greens to my smoothie instead!

Here are my October Goals/Habits:

1. walk to work each work day
2. make the bed each morning (not health-related, but definitely something I don’t do right now!)
3. strength exercises 2 – 3 times per week
4. core work 3 – 4 times per week
5. limit caloric intake to 1,500 daily
6. walk home from work or 30 minutes of cardio in the gym after work
7. incorporate greens into daily meals (likely in my smoothie)

I picked 7 goals/habits as there are 7 days per week … just one of my OCD things 🙂

Here are a couple other great shots I got this week:

Watched a YouTube video today by Kalyn Nicholson and she offered a Fall Reading List … so I think I’m heading to Chapters/Indigo tomorrow to review them!

I also cleared up a concern with my Mom that I’ve had for a while. I’ve already spent $419 for a round-trip flight home at Christmas, and I’ll have to spend ~$150 for my cat sitter while I’m gone … plus there’s the cost of Christmas!

We agreed to do only stockings and keeping the dollar limit to $50 each. Now, since I “have” to buy for Mom and Wayne, I know that means $100 … but I honestly don’t suspect they will keep my stocking to $50 (as there are 2 people to put into it) LOL

Now to figure out what to get them for $50 … I was thinking of gift cards … but that would mean maybe 2 x $25 cards each and nothing else? We always get magazines in our stockings, and they can run about $15 total per person …

I’ve suggested that I would like a Corkcicle because I’m always late thinking and buy wine on the way home … but it’s not cold. the Corkcicle would fix that in a jiff!

Royally Perfect

This week was a good week. Nothing of great importance occurred during the week.

Friday after work, a few co-workers from my group and I went to Cinema Public House in Vancouver. Our firm was holding the annual Post-CFE Party and all staff are invited to attend. I didn’t attend last year because I had only been working at the firm for about 6 weeks and didn’t really know anyone.

This year was nice – we had some drinks and a bit of food. Then headed to Republic Nite Club for a couple more drinks. It was actually the first time I’ve been to a night club in Vancouver! And holy hell did it ever make me feel old!

I totally remember being in my early to mid 20’s and going out almost every weekend. We’d hit up the night clubs in Kelowna and stay out all hours of the night. We’d drink and dance and get smokies from the vendor outside the night club when the club shut down.

This Friday was different. I was old. The music was loud and I didn’t know 99% of it. And it was crowded. I am just old. LOL

Saturday was a mellow day as I was slightly hungover. Nothing like I used to live through in my early to mid 20’s, but definitely enough to need bacon & eggs, and an afternoon nap!

Sunday (today) was different. I let myself sleep until I’m ready to wake … something I do as often as possible on weekends … and today is was about 6:15 am. I had hoped to be up by 7:00 am so that I could shower and dress for the big morning. I wanted to be down at Jack Poole Plaza by 8:00 am. We were having big guests in town …

Yes … the spot I secured was PERFECT! I was about 4 feet away … this picture is not zoomed or anything! I was THIS CLOSE to the Duke and Duchess of Cambridge!!! OMG such an amazing experience!

Granted … I (and others around us) did let a young girl with flowers stand in front in order to coax the Duchess towards our area! And at first, it was the Duke on my side of the walking path … the Duchess was on the other side. But the location where I was standing was right near where the motorcade was parked … and the Duchess came over to my side just in time to greet the young girl, receive her flowers and pose for a split second for me to get this shot!!!

This afternoon was mellow. I am sort of binge watching Grey’s Anatomy … again. So I have had it on while I puttered and lounged around. I’m planning my October … the health and fitness aspect of my October.

And then the day got bright and I got out for a nice walk. I walked around Lost Lagoon … 4.55 km round trip (00:52:31 total time) … and was able to capture this lovely shot:

So it’s been a great weekend … and the next week will be great … it’s the last week of September and I’m getting excited and geared up for a very successful October!

Forgot … Completely Forgot

My two lovely fur babies let me sleep in today until after 7:30 am! I was up just before 6:00 am for a quick bathroom visit, but was luckily able to get back to sleep.

I have to get up early (5:30 am) tomorrow so that I can be at work for between 7:00 am and 7:30 am. Our group is doing a 1-day “Boot Camp” event, updating everyone on the happenings of the past year and the future year. We’re also doing 4 breakout sessions to provide insight to some new standards we’re rolling out.

Anyways back to the past week …

Sunday. What happened on Sunday? I’m going to go with “nothing”. Nothing happened on Sunday. It was a very relaxing day.

Monday. Yes Monday. I got up with my alarm. Went through the basics of getting ready for work, all the while still battling the headache/migraine I had Saturday. Around the time I was supposed to leave to walk to work, I decided to take a personal/sick day. I binge watched Grey’s Anatomy … right back to the beginning. I was also able to get crush some of the bookkeeping I had been procrastinating on. Yes, I wasn’t well enough to go to work, but I worked at my own business. In very sporadic periods. No specific hours.

Tuesday. Wednesday. Nothing much … back at the office. Back to routine. The migraine nicely subsided so that I was able to get back to life.

Thursday. I opted for a really not healthy lunch and got Chinese Food from the food court next to our office. This day is also one of my best friend’s birthday. I sent her a beautiful card, a $50 Lululemon gift card, and one of each of the 3 new types of tea I recently bought. She has 3 kids (aged 6 1/2, 2 1/4, and 9 months) and we’re planning on an adult-only vacation next year to Vegas. I got her the Lulu gift card so she can get herself something workout-y, something that makes her feel good, and gives her the want to get healthy and fit again.

Friday. I made 2 smoothies … one for breakfast and one for lunch. But my lunch smoothie stayed in the fridge. I decided to get a Sweet Potato Wrap from Creme de la Crumb.

Saturday. My plan for this day is shopping. Clothing shopping. At work, we’re allowed to wear jeans/be a bit more casual all day every day. So I wanted to find some more versatile items that could be worn to work, and during my weekends. I headed out to Metropolis at Metrotown in Burnaby. It’s a great big mall! I think I was there for about 3 hours … spent a shit-tonne of money … but got some awesome items! I have a few favorites:

• Grey jeggings from Old Navy
• Denim jeggings from Old Navy
• Purple lace-panel top from Forever 21
• Zipper front top from Suzy Shier
• Lace-up sweater from American Eagle Outfitters

I’m so excited to make all these new outfits! Especially since the weather is TOTALLY changing and Fall is definitely upon us here!

I also stopped by the Superstore at Metropolis to pick up some Larabars because they are on sale for $16 per box (works out to $1 per bar!) but they didn’t order the full boxes!!! I used to work for the company and was the person who did this part of the ordering … you look at the flyer for next week to know what you need to order!!!! C’mon people!!! *Fail

Last night I did one last trip out and picked up some new gel pens from Michael’s … they had a 50% off one item that was ending yesterday. After grabbing the pens, I headed to Joey Burrard for dinner. I ordered a Budweiser and the Spicy BBQ Chicken Sandwich. Please do check out this post … it was one of the better experiences I’ve had.

Sunday. Today. I went out for breakfast to Red Umbrella. Afterwards, I decided to look up the next closest Superstore for Larabars. It was going to take me 45 minutes each way on the bus so I decided to grab an Evo car share instead. I also decided to call the store first, to make sure they had stock! Since there was a limit of 4 boxes, that is what I limited myself to. This afternoon, I’ve been binge watching Season 2 of Grey’s Anatomy, and also made a big batch of some fantastic chili!!! Can’t wait to have lunches and dinners this week!!!

Oh and the title … I totally forgot to weigh myself this morning!

Social Media

I should start using my day planner as a bit of a diary or “what I do each day” journal. Right now, I look back through my Instagram, Facebook, and Snapchat to remember what I did all week!

Monday was a holiday and I did NOTHING! It was absolutely splendid!

The week consisted of work. Not “hard” but work. I (still) have a ton of bookkeeping to do and should really get on it … I’ve been procrastinating for upwards of 6 weeks now!

Friday after work I headed to BC Place to take in the BC Lions vs. Montreal Alouettes CFL football game. It was a nice evening.

Near the end of the game, the announcer comes on to indicate which player would be going to a local taphouse … and Friday was Jonathan Jennings (BC Lions QB).

I decided to head to the taphouse and just have a drink … not ready to head home.

I was sitting at a table and this decent-looking guy came and asked if he could sit with me … sure, why not!

We ended up having a great time! Seemed to have a lot in common. The bill came and he pulled out his card and said he’d pay the bill (how nice, right!?) I headed to the bathroom before heading out, and when I came back to the table, the guy was gone … to the bathroom? Gone home?

I waited a few minutes, guessing he was in the loo … but nothing. So I took the bill (that was on the table) to the waitress and asked if it was still outstanding.

Yup. Unpaid.

What. The. Fuck.

So I paid the bill cause I couldn’t just walk out … and headed home. What an asshole!

Saturday was a mellow day. I didn’t do a ton … had to go to Adrenaline Tattoo on Granville as I have an appointment near the end of the month, but I’m having second thoughts on the artist, etc. … so I wanted to cancel the appointment and have my deposit refunded. The receipt clearly indicates that deposits for custom tattoos are non-refundable. So I was already prepared to fight LOL (I have only made the appointment 2 days prior).

Thankfully, there was no problem. Appointment cancelled. Refund issued.

I had a ticket to the Keith Urban concert Saturday night, with Maren Morris and Dallas Smith as openers. I had been battling a bad headache most of the afternoon, and thinking it was because of the beers the night before … had a drink to combat the headache – you know, “Hair of the Dog”!

I had a couple of beers at the concert and enjoyed Maren Morris. Then bathroom break … bit of a line up … probably 5 minutes in and out.

Up next was Dallas Smith. He’s awesome – just love him! Then bathroom break … and the line was HUGE! I waited in line for a stall for almost 20 minutes! Not to mention I had to go for about 15 minutes before!

So now I’m all annoyed and still have a headache that keeps getting worse. So I actually opted OUT of staying for the headliner, Keith Urban. I have seen him before and he’s good … but I was NOT feeling well.

Home I went. And to bed I went.

This morning I feel better … but still feel a tightness in my neck.

I did some books this morning, but should really do more.

I’ve returned from getting groceries … going to make some salads this week:

• romaine lettuce
• black beans
• peaches & cream corn
• avocado
• homemade tomato salsa
• sour cream
• cajun chicken

I decided to create an Instagram account for my health journey. You can find and follow me @gonagethealthy