Swim with Pedro and a Training Plan

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Well, well...the SF Chronicle article sure is a lot of fun. But life goes on even when you're a cover story so it's back to the routine here today.

I've been stalling and procrastinating making a training plan for the Santa Cruz Triathlon Olympic coming up on September 29th. As of today the race is only 8 weeks away! Enough with the stalling or I'm going to stall on the race course. I had considered joining an organized training group but because of my schedule I would have easily missed half of the training sessions. It just didn't make sense financially.

So late last night I finally took some time to create a training plan. It was complicated by life, of course, and by the various group swim/run/bike opportunities in the area. I've figured out my open water swim plan (more on that in a moment) and have some fun options for group rides and runs, including track workouts.

Week	Sun	Mon	Tue	Wed	Thur	Fri	Sat
1 (8/4 – 8/10)	Pedro Swim	Strength 5 m bike		Run? Strength?		Rest	4 m run
2 (8/11 – 8/17)	Pedro Swim	Strength 8 m bike	Rest	Run Strength	Bike (mtn?) strength	Rest	Rest
3 (8/18 – 8/24)	Rest	Strength 10 m bike	Strength Track? Rest?	Track Strength	Bike (mtn?) strength	Rest	Pool swim
4 (8/25 – 8/31)	6 mile run	Strength 15 m bike	Strength Track? Rest?	Run strength	Bike (mtn?) strength	Rest	Pool swim
5 (9/1 – 9/7)	7 mile run	Strength 10 m bike	Strength Track? Rest?	Run strength	Bike (mtn?) strength	Rest	5 m run
6 (9/8 – 9/14)	Pedro Swim	Strength 15 m bike	Strength Track? Rest?	Run strength	Bike (mtn?) strength	Rest	Swim?
7 (9/15 – 9/21)	8 mile run	Strength 18 m bike	Strength Track? Rest?	Track Strength	Bike (mtn?) strength	Rest	6 m run
8 (9/22 – 9/28)	Pedro Swim	Strength 20 m bike	Strength Track? Rest?	2 m run	Bike (mtn?) strength	Rest	Rest
9 (9/29 – 10/5)	Triathlon	Rest	Strength Track? Rest?
10 (10/6 – 10/12)	10 mile run
11 (10/13 – 10/19)	11 mile run
10/20	Half-Marathon

You'll notice a fair number of question marks...just means I have options or complicating factors that make it unclear how it will play out in real life. It's nice to have a plan, heck it's crucial because without it I was doing nothing, but it's good to keep in mind that it's a guide and not absolute. How my body responds and how it interfaces with my other obligations are factors I can't necessarily predict right now.

So you may have noticed that in today's box was Swim with Pedro. Who's Pedro? A pretty cool guy actually. He's been putting on these weekly SF bay swims for a long time and has done an amazing number of open water swims himself. Read this article to learn why he's one of those people that most folks would call "crazy". Anyway, one of his swims is every Sunday morning at 10am at Aquatic Park in San Francisco and being in need of some open water swim time, ideally with others, even more ideally with coaches, it's a perfect fit.

I arrived a bit early and before long I met a fellow triathlete, Shelly. She's also training for a triathlon, identified herself as a slow swimmer like me and also lives in the North Bay...nice! I'd forgotten my phone in the car so she took all of the pictures in this post - thanks Shelly! I was still so excited about the article that I had it with me and showed her. She suggested I have a t-shirt made with the cover screen printed on it. Not a bad idea, not bad at all.

The view of the water from our vantage point.

Before too long the business of a group swim was underway. I'd paid my $15 online the night before and brought my waiver as requested.

Getting the low-down from one of the (kilt wearing) coaches (Jake) before the swim.

My hands were marked with a number in case something goes really wrong (and I wore my new RoadID too) and I used wax earplugs for the first at the suggestion of the coaches.

Lucky #7 - not dying today!

We were also given bright green swim caps to wear so the coaches could identify us in the water. Aquatic Park is a popular place to swim so there's more than a few people out there at any given time. Anyway, I changed into my wetsuit and a little after 10am Pedro gave a preparation talk. He's one of those people with an easy-going, encouraging attitude that just puts you at ease. Though he urged safety precautions too and gave us the lowdown on the currents (the "flood" and "ebb" - new terms to me).

Pedro (in the blue shirt) getting us prepped. Notice the little swimmer girl, so cute!

There were probably 5 coaches (yellow caps) and they broke us into three groups. Group 1: newbies (I chose this group). We stayed with Pedro and got prep talks and small swim assignments, swimming back to shore several times for more tips. Group 2: Experienced but slow (this is the group I'll go with next time and also the group Shelly swam with). Group 3: Experienced and faster.

Ready to go! Made it easy to spot me :)

Group 2 swam along the perimeter of the pier on the right but swam back and forth on the inside, not dealing with the heavier currents on the outside. Group 3 swam around the pier, dealing with the heavier currents. They had coaches out on paddleboards and in the water. Pedro stayed on shore. And then we were off! Pedro had us newbies swim to certain bouys and back, each time sending us on a slightly longer swim, and each time talking to us briefly about currents and stroke when we got back.

One of the guys in our group panicked and was out of the water almost as quickly as he got in. Pedro must have given him a good pep talk because he got back in and was fine the rest of the swim. When we were done I asked him how he felt and he said, "fine, once I figured out I wasn't going to die." I love it! Oh, did I mention how warm the water was? An unusually warm 64 degrees! I wasn't complaining.

with Pedro!

The coaches accounted for all of us after the swim and I got changed to head back home. While changing I started feeling really cold. I got so excited when I saw my mug of hot coffee in my bag. I realized my feet were almost completely numb (and an odd yellowish color). Pedro said it was because I am not accustomed to it and that it will get better, plus, he added, "some people just have that problem." First time for me and hopefully it doesn't happen again. Walking back to the car I felt like I was walking on wooden blocks, but it went away once I was warmed up.

[update: here's my 2nd Swim with Pedro post if you want even more info]

The rest of the day was a whirlwind - picked the kids up at the soccer field, took them for frozen yogurt (and had some myself but skipped the toppings), then to a quick meeting with boot camp guy (what? yes, I might do some boot camps in the coming month, more on this in another post) and back to meet up with Miguel. He took the kids while I went for some me time - I had a late lunch of a kids' taco kit at Chipotle while I got a mani-pedi and then did some much needed bra shopping. I know it's probably TMI but most of my bras are too big. Found some cute ones and thought about how not-uncomfortable bras are when you're not overweight (and have small-ish breasts like I do now). Ok, this is getting too detailed. Moving on...

So the article is resulting in my private practice work going up and I took some time after the kids were in bed to prep for the coming week. I might get up for boot camp in the morning, though the fact that it's almost 11pm doesn't bode well for that. If I do, I promise to explain myself in my next post.

Before I close I have to thank you all for the showering of congratulations I received about the article both on my Facebook page and via messages. I am so lucky to have such an amazing group of people reading this blog. Thank you!! I hope you also had a great weekend and make the most of the coming week!

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I am a licensed clinical social worker with a private practice offering Cognitive Behavior Therapy (CBT) for weight loss and maintenance. I have an office in Marin County, CA and I'm also available to see clients via Skype. To learn more please visit my professional website at www.michellefunez.com

San Francisco Chronicle Love!

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Two posts in one day? Something must be up. I've been a bit quiet about this but a most amazing writer, Jeannie Matteucci from the San Francisco Chronicle, contacted me a couple months back and asked about doing an interview with me. Me? How fun. The idea of reaching more people, of reminding them there's a reason to fight the good fight, lose the weight, and get on with enjoying life - it was so exciting I could hardly stand it. I had so little hope when I started my journey but I'm filled with it now and I'm happy to share.

Being a person to not count my chickens before they're hatched I kept it mostly to myself...but it hit newsstands this weekend, much faster than I was expecting. I was having my morning coffee when my friend Gina posted on my Facebook wall, "Are you kidding me??? Just saw Chronicle!!!!!!" I piled the kids in the car and we raced to Gina's house, pajamas and all. I just couldn't believe it when I saw the cover. Couldn't believe it. 

The cover!

I mean, really. Can you even believe it? Holy cover photo. I know some of you have been reading this blog since my humble beginnings when I wrote my first post over 6 years ago. Here's the last paragraph of that post.

So here I am. Head down in a bit of embarrassment about my situation. I have been eating a healthy diet for 6 weeks and have lost 8 pounds. I was 233.8 pounds when I started 6 weeks ago. I am in the contemplation stage when it comes to exercise. I know I want to start again I just don't know when. I'm getting closer, and starting to write on here again is part of my move toward taking that step. I am trying to take things slowly so that I can create something that I am able to maintain for the rest of my life. Maintenance is the only reason I'm back.

I lost 25 pounds and was a bit over 200 pounds when I started exercising. Those early days of moving an over-sized, sedentary body were not easy. But they didn't kill me either. I started slow, doing what I could without injuring myself. I tried to do the Couch to 5k running program but couldn't even do the "brisk 5 minute warm-up walk", let alone the actual Week 1, Day 1 program (which involved multiple 30 second running intervals).

"Inspires" - I sure hope so. I'd love to reach even one person and let them know there's hope.

Obviously the journey from there to here is a long story, one I've covered in tremendous detail on this blog over the years, from 3 bowls of ice cream nights to the unexpected glorious tears of finishing my first triathlon. This journey has included the birth (and weight gain) of my two children and my post-baby fitness comeback. It's been one heck of a ride and one that I've never doubted is worth it. One of my favorite sentences in the article is about starting Weight Watchers, "the weekly meetings became her way of keeping a commitment to herself...". To myself. That was my first and most important commitment. Recognizing this was my choice, my decision - that was key.

But this blog was never about just me. My readers have been critical to my continuing to blog, baring even my worst binge-eating moments, and happily sharing my success to a group of readers who never failed to encourage me, give me life-changing tips and let me know I was making a difference in their lives too. What a rewarding opportunity that has been. I am now convinced my journey was never so much about me as it's about how I can turn this into helping others. Who knew losing the weight was just the beginning? But through helping others, I continue to help myself. I never would have predicted that having a degree and license to practice psychotherapy would merge with this journey in the way it has; I couldn't be happier about that.

Love that Marek made an appearance. Missing my little Myra girl.

When Jeannie did the interview I asked about letting people know about my private practice. She wasn't sure they'd include reference to it - the story being about my blog and all - but this made it into the story and it's like icing on the cake.

Thank you Jeannie! You are an inspiration yourself and I am so grateful to you for seeing my story as one that could help others. There are people in as much pain as I was out there, who have as much drive and desire as I did but they just don't know how to channel it into permanent change, let's hope this article reaches them and inspires them to give it another go. Willpower alone will not get you there. Deprivation and restriction never work. Change your mindset, focus on your goals, remember why you started and just how much it means to you. Don't give up on yourself. It's not always easy, I know that as good as anyone, but it's always worth it.

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I am a licensed clinical social worker with a private practice offering Cognitive Behavior Therapy (CBT) for weight loss and maintenance. I have an office in Marin County, CA and I'm also available to see clients via Skype. I started this practice after finding CBT techniques to be the most effective interventions for my own weight loss journey. To learn more please visit my professional website at www.michellefunez.com

Enjoying Life (without more candied nuts)

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It was late afternoon and I'd forgotten to pack a snack. I was hungry but with no time to buy something. Someone offered me some candied nuts and I decided it was better than nothing. I had two small handfuls - a decent sized snack. As I was leaving the meeting I was offered more, "no thanks, I've had enough." In trying to convince me to take the rest with me I was told, "You need to learn to enjoy life, Michelle."

The issue of well-intentioned food sharers aside, this comment really struck a chord with me. I took a mental pause and considered my responses...I am enjoying life. In fact, I'm enjoying the heck out of my life. What does another handful of candied nuts have to do with my enjoyment of life? Was he assuming I truly wanted them but was purposelessly denying myself? Was he assuming that portioning my food means I'm missing out on some enjoyment of life? This is just the kind of distorted thinking that many of us fall into. And when you get out of that thinking, you see it more clearly for what it is, false. The other thing was I really liked the candied nuts, eating more than I needed, which would lead to negative feelings, would only diminish that enjoyment.

Besides, I enjoy life more now because I portion my food, because I don't mindlessly eat more than I need and because I don't confuse over-indulging in food with enjoyment of life. In the end I said nothing in response to his comment, thanked him for the snack and went on with my afternoon, grateful I didn't have to starve for the next couple of hours until dinner. And even more grateful that I know how to enjoy life just fine without having a third, fourth or even fifth handful of candied nuts.

I'm doing well on the exercise front too. Thursday was a gym day. I had to go early in the morning as my afternoon was booked solid. I rode the bike for 25 minutes and then did chest/triceps/PT exercises. I don't know if it was because of the early hour but my workout was particularly tough. But I pushed myself and felt better for it when I started my day. Friday was an afternoon gym day and it was again tough. I ran for 3 miles on the treadmill and pushed myself just to get through it. After that I did legs/shoulders/PT exercises. Not sure why my workouts were harder than usual but I'm happy for a rest day today.

Weigh-in Friday morning... 141.6 pounds. Up by a couple, but not surprising after last weekend's camping trip. I know I'll get back to my body's ideal weight by staying on track this week and getting in all my exercise.

Last night I went to a mom friend's house for a get-together. I had dinner at home beforehand - red beans, rice, avocado and pico de gallo - and was successful in sticking to one glass of wine, a handful of almonds and grapes at her house. I thanked the hostess for having grapes out with all the other snacks, "I was thinking of you Michelle." Yay! Thank you Erica. Food helpers are awesome!

Afterward my buddy Michelle and I stopped by Finnegan's for another drink; we weren't quite ready to call it a night. I had a cocktail there and a big glass of water. Back home and Miguel was playing poker with some buddies. I might have had a bunch of chips from their bowl. And someone had gone to fast food and there was a pile of $1 chicken burgers on the table. Normally I wouldn't eat such things but I might have also had one of those. Alright fine, I ate a bunch of chips and a $1 chicken burger. I remember wondering what on earth must be in a chicken burger that's only $1. Then I decided it's better not to know. At least the one piece of lettuce looked legit.

But it's all fine, I have no other social plans this weekend so if that's all the indulging I do, I'll be in good shape come Monday.

Last thing...my backpacking buddy Heidi sent me a picture of a heart she came across recently. For whatever reason I'm all about the signs these days. "A man sees in the world what he carries in his heart."

Watch for signs

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I am a licensed clinical social worker with a private practice offering Cognitive Behavior Therapy (CBT) for weight loss and maintenance. I have an office in Marin County, CA and I'm also available to see clients via Skype. I started this practice after finding CBT techniques to be the most effective interventions for my own weight loss journey. To learn more please visit my professional website at www.michellefunez.com

Routine is Good

So my weight shot up after camping last weekend. I've been keeping an eye on it all week and while it's back down, it's not likely going to be under 140 come Friday morning. That's ok, I know it will settle back after a few more days of normal eating. My workouts have been good. I realized that last week was the first time in a long time that I got all five of my planned workouts in. I felt really good about that. It took some early morning trips to the gym, which are not my favorite, but I made it happen. This week I'm shooting for another five day streak. I've missed my routine.

Monday was another early morning workout, hitting the gym early because my afternoon was booked solid. I started with the upright bike for 25 minutes, level 8, and then did legs/shoulders/core, mixing in my PT exercises throughout. My back is showing some real progress, I haven't taken ibuprofen in days. Tuning into my body is not one of my better skills so it's been hard for me to gauge if things are getting better but lately I've experienced very few moments of discomfort and that, I've noticed.

I also had PT on Monday. Kate was pleased to hear my back is feeling better, though I still have some pretty tight muscles back there. I think a weekly massage would help but who has time and money for that? So many other priorities. Anyway, she gave me two new exercises. Lunges, 2 sets of 10, and not the walking (aka dynamic) lunges I've been doing but the ones where you step forward, lunge, and step back. They are challenging in a new way and I have to really focus on pushing up from my heel to keep my knee from getting wobbly.

Golfer's Lunge

The other exercise she gave me is called a golfer's lunge. You stand on one foot and bend at the hip, keeping your back straight. In the beginning you hold a stick to keep your back straight but once you've got that part down, you don't use the stick and instead reach one hand toward the floor while bending. 

Monday was a clean eating day...until I went to my mom's house that evening. She had surgery last week so we all went by to check on her and let the kids see her. She had a bunch of food-loot lying around, gifts from well-wishers, and I helped myself to some peanut brittle, english toffee and ice cream. I know I would have felt better about my day had I skipped all those treats, especially coming off all the camping treats, but what's done is done and I'm doing my best to stay focused the remainder of this week.

Tuesday I skipped the gym. I'd like to tell you it was because I was too busy but really it was more because I procrastinated. I kept pushing how much time I had and then next thing, I had no time. So I came up with a scheme to go today, which is just what I did. I hit the gym before my afternoon private practice sessions. I started with an outside run, running 3 miles in just under 30 minutes, then did back/biceps/PT exercises. By the time I got home I was starving! We had refried black beans (unfortunately the canned ones, which have a lot of fat in them) and fixings for dinner. We've started buying this softer cheese, queso fresco, which might be too good for me to have around. It's like eating a solid chunk of cream. I ended up eating some off my kids' plate that they didn't finish. Bad form, Michelle, bad form. I'm skipping any post-dinner snacking to increase my mojo, if that makes sense.

Finally, thank you all so much for the encouragement, support and enthusiasm for my new career venture. The readers of this blog have taught me so much through the open outpouring of support and the wise tips and feedback I've been given over the years. Not sure I would have stuck around this long without it. Thanks!

ps - the Olympic tri is less than 9 weeks away and I have yet to make/start a training plan. Somebody, I need a kick in the pants!

Open for Business!

Recently I've been referring to some career changes that are directly related to my weight loss journey. I am a licensed clinical social worker and part of my training and experience has been in providing psychotherapy. Within the last year I made the decision to open a private practice specializing in Cognitive Behavior Therapy (CBT) for weight loss and maintenance. Here's a bit more about it.

CBT addresses the feelings, behaviors and thoughts that have led to unhealthy choices. Sessions will focus on identifying and changing unhelpful thoughts with a goal replacing self-defeating habits with healthy ones. Changes are made when you're ready, putting you in total control of your journey. Treatment includes engaging in regular self-monitoring throughout the week as well as completing homework assignments. Treatment usually begin with 8 - 10 weekly sessions followed by 12-24 biweekly sessions.

My practice is open and growing! I couldn't be more excited to be working with people just like me, people who have been held back from living the life they desire because of extra weight. It's not about lack of willpower or drive, it's not about weakness, it's about needing to learn the skills and habits that will keep you on the path toward your goal. I've lived this path, I've made these changes. Sure, I slip and falter now and then, we all do, but I've learned how to get up. And I can teach others how to do the same. Witnessing people how to stay on the path, how to value and work toward their goals, how to make changes toward having the life they want - it's got me waking up excited to cheer others on as they create their new life. 

I've done a huge amount of reading and research on the subject of CBT for weight loss. CBT is widely considered one of the most effective, evidence-based treatments available. What does that mean? Basically it means it's been studied, and it works - and to apply it to weight loss and maintenance makes so much sense, it's a perfect fit. I've seen it work on myself and I feel inspired to help others find their way. In addition to reading, research and living this model, I also attended an intensive training at the Beck Institute for Cognitive Behavior Therapy, learning from the best in the business how to use this model in practice. 

now for the details: I have an office in Novato, California and I am also available to see people via Skype. My practice website is www.michellefunez.com. My email and phone number are on the website if you might be interested in contacting me. Soon I'll be placing an ad on my blog so that new visitors know about my practice. 
br /> Whew! This has been a long time coming with lots of thought, planning, learning and seeking of guidance on the best way to establish and grow this business. And yet it doesn't feel like work, seeing people move toward their goals, how to make lasting changes that don't feel like deprivation and restriction, how to let go of the baggage so they can proudly walk toward their dream - I feel honored to witness it. It's true what they say, choose a job you love and you won't have to work a day of your life.