Losing Weight Feeling Great (part2)


Losing Weight Feeling Great (part 2)
By Bernadette A. Sahm


After losing my first ten pounds it feels like the next 5 were even harder yet I did it! My clothes are fitting better now that I am down 15 pounds since I began my workout and weight loss program. Actually I am down 1 full size. I go to the gym most every day and work out on the treadmill or cycles for an hour. I have increased my speeds and incline to where my workout is worth 400 to 500 calories!

It is all about the math. Energy expelled versus the calories taken in and I have increased my activities all the while reducing my caloric intake to help me lose the 15 pounds. I still eat! I still east what I want, I just eat less of it and I try to consume most calories before 8:00 in the evening. I honestly don’t feel like I am missing out on anything.

During the week when my husband is away at work it is easier and I am more mindful of everything that I consume, I deliberately try and save my calories for the weekends when we tend to go out and I like to have a cocktail or two. So far, it is working for me.

I’ve invested in better sneakers that seem to help with my right foot issues and I do ice wrap and soak it when I agitate it. Part of the gym experience is a dry sauna for at least 15 minutes and I love sweating out all the toxins before I take my shower. I see it in my complexion where my workout has also helped my skin to look healthier too.

What is next?

I want another 10lb loss and then a plan that I can stick with to help me keep it at that weight which should be another dress size and I feel good. My tracker was burning up during the month of June where I hit my goals for the entire month. In July so far I have given myself permission to miss a few days meeting my step count of over 12,000 and not feel guilty about it.

Going to the gym has been a godsend and also helps me with my stress level and it is something that I do just for me. I want to invest in an upgraded tracker by Christmas and some new workout clothes too. This is my new healthier normal!
I always look forward to the days when my husband is able to work out with me, it is fun having a partner but I do okay by myself too.

Funny … because most people that know me well would never believe how much I am enjoying the process of losing weight and feeling great and doing it the old fashioned way with both diet and exercise.

Bernadette on Facebook at http://www.facebook.com/bernadetteamoyer

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Losing Weight Feeling Great


Losing Weight Feeling Great (part 1)
By Bernadette A. Sahm

bern pic

Getting Started

Like everything it starts with an idea or a spark of interest. My husband and I are members of our local Y and just before Thanksgiving they were posting notices for the annual Turkey Trot fundraiser. I thought why not? It is something that our family could do together and it would help raise money for children and youth programs at the Y. It was just a 5k and that translates to a 3 mile walk or run.

I have never done anything like this before but my husband and our son were just as eager to join in the efforts to raise money and do something healthy for ourselves. All I wanted was to finish and to do so in under an hour and I did. We also met our fundraising goals with the help of a handful of friends. It was a great way to start the day on Thanksgiving.

Then for Christmas I purchased an activity tracker for both my husband and myself. I was unsure if he could like it or go along but he loved it and we started some friendly competition. Many conversations that started with “did you make your goal?” or “how many steps did you take today?” We were having fun and started to take walks together. We supported each other in achieving our goals.

At this same time we were both going to the Y and he was walking/running on the treadmill while I swam. Together we would enjoy the sauna and it became our routine.

During Lent we gave up meat and Brian lost 5-6 pounds and our son started losing weigh too. I was taking off a pound or two but nothing substantial.

The First 10

My tracker goals were not much in the beginning like around 7,500 steps a day and most days I made the goal. On lazy days I was short. Every time we went to the gym my husband would invite me to come and work out on the treadmill and I always declined until one day I said okay I will try it. He was doing about 30 minutes then. When I joined him I started a brisk walk for 40 minutes each day eventually going to an hour. With me by his side he extended his time too. We were good company and good encouragement and together exceeded our individual goals.

After 3 solid weeks of going every single day, brisk walking on the treadmill for an hour and consuming fewer calories I lost 10 pounds. I was thrilled and liked how my clothing were starting to fit me.

At age 56 I am really working hard at working out and loving it! Up until now I was that person who swam a little, walked a little and rode my bike a little. Nothing all that strenuous.


I started trying on my smaller sized clothes that were a little snug and really liked how I feel in them. When I am pushing myself on the treadmill I remind myself of how much better I look taking off the weight. My tracker goal is now over 11,000 steps a day. This week I had several days that I came in with over 14,000 steps a day and one day when I had over 18,000 steps in a day. I am walking between 5 and 7 miles a day and more than half of it is a fast walk.

Overall I feel great except for all the blisters all over my feet in various places. I have been going through the Band Aids and different sneakers!

With the blood circulating more and more, my skin is glowing without any make-up. I sleep better too. Dietary changes are less food intake, much more water and zero calorie beverages. Except on the weekends when I enjoy some wine.  I don’t feel like I am missing out on anything. Nothing like the treadmill to make you acutely aware of how long it takes to burn off that donut or piece of chocolate cake you were certain that you had to have …

The Next Part

In August we celebrate our wedding anniversary and then September is Brian’s birthday and October is mine, I want to take off another 15 pounds. I am determined. I go to the gym once and day and yesterday went twice once alone and in the evening with my husband.

I’m enjoying my workouts and my only weak link is my right foot but I am hobbling through the pain in hopes that this will pass. If not next month I will be seeing a foot doctor. I have tried three different pair of walking and running shoes and don’t think I have found the perfect pair yet. I am having fun though with my workout wear and the high that comes from a really good sweat.

Losing weight the old fashioned way with diet and exercise, I just want to look and feel better and so far I do.

Part 2 when I hit another goal … stay tuned …

Bernadette on Facebook at http://www.facebook.com/bernadetteamoyer