The hounds will soon be no match for the fox.

Because the fox is working out. Now this particular fox has spent a good part of the last few years holed up in her den being laaaaaaaazy. Efforts at fitness have involved sporadic forays to the On Demand exercise shows, followed by injury, followed by returning to the couch to recuperate for, oh, 4 months. Plus, I always hated exercise. PE spelled doom to my GPA in high school. I was the occasionally chubby chick with no coordination who came to the conclusion early on, sometime in elementary school, that the reason why I was picked last for sports teams was because I was forever cursed to be incapable of being a player, that my role in life was spectator.
Before the birth of my first child I bravely threw myself into actually learning a sport and participating in my favorite game, ice hockey. Quite a courageous leap for someone who had never been on ice skates and who needed to hold hands with someone else just to roller skate, but with the mate joining me and giving support, I went for it. Once a week we'd make the drive up to Lake Arrowhead's Ice Castle rink, the best ice in the area at that time, and I learned not just to skate, but to play. We joined a co-ed team for all levels of experience and skill and played pickup with enthusiasm. I loved it and that was the best shape I have ever been in in my entire life. Then I got pregnant and had some injuries and my hockey career fell by the wayside. By the time a decent rink was built in Riverside, I was over 200 pounds and suffering hip and knee pain that made even the thought of a crossover agony.
So I now live in San Jacinto, and getting to a rink from here is a long expedition I'm not ready for, even if I get my joint pain under control. Still, it's my dream to get back on the ice and teach my girls (and my nephews) how to do slap shots. I also want to learn to bowl so our family can hit the lanes and cosplay some Big Lebowski: I would be Walter, the mate would be Dude (he has the robe already), and the kits could both be versions of Donny. I want to join the girls at riding academy this fall, and for that I want to be under 200 pounds so I don't have to be limited to riding Ted, the draft horse from the vaulting class. My sporty youngest nephews, Hayden and Trevor, are little athletes, and Hayden recently complained at a family gathering that the fam was boring because we don't do anything like rock climbing or backpacking. I'd like to take him and Trev on a trip to Yosemite next summer and we can go explore the back trails together. I'd like to learn to ride a bike (don't ask, my father didn't think it worth teaching a girl, apparently, and my attempts to teach myself to ride resulted in an embarrassing wobbly zig zag) so I can join the kits on their rides. And I want to have less joint pain, which should be helped by lightening their load by a hundred pounds.
So there you have it, my motivation. That and, of course, building muscle burns fat. Problem is, I get injured easily because of years of extreme sedentary behavior and even more importantly, I get bored very easily, so I need a variety of activities. Right now I'm a little limited on equipment, but I'm still managing to get in some work on weight training, biometric toning, flexibility, and cardio aerobics.

Here's what I'm doing for the FITNESS PLAN.
1. Weight training. A pair of dumbbells, okay? That's all I got to work with right now, but I'm doing it. I'm focusing on my arms because they're my biggest problem area. They do the shimmy every time I reach for anything over my head and are the most prone to seismic disturbance on my body. Although not really weight training, included in the anaerobic category are some ab and thigh exercises I do just to get some extra help on other fat storage units in my particular body. I'll detail the light anaerobic program I do down below.
2. Biometric toning. God bless you, Greer Childers. Shapely Secrets is a 7-minute body toning program that really works and that -anyone- can do. Because you're using biometrics and working muscle against muscle, you use each muscle at 100% intensity with no special equipment and don't have as much risk of injury as you do with weight training.
3. Walking. The one hunk of exercise equipment we have in the house is an ancient airwalker. I get on that sucker and get in 1000 reps while watching TV. On top of this, the kits and I get out every day for a walk with the hounds, and we practice lifestyle exercise by parking a little further away from stores and taking stairs instead of elevators. Okay, those last two are slightly curtailed at the moment by a knee injury the oldest kit suffered, which should be much better in a couple of weeks, so when she's with us, we have to limit the walking and stair activity.
4. Budokon. Now this is my favorite. Budokon is a fun, stimulating combination of yoga, martial arts, and meditation. Literally translated, Budokon is the "Way of the Spiritual Warrior" and is based on ancient Buddhist holistic training. Cameron Shayne is a fantastic instructor who can keep you motivated and involved without having to throw himself into Richard Simmons screaming cheerleader mode. He's not hard on the eyes, either. Seriously, with people like Jennifer Aniston and Meg Ryan getting their bodies on Cameron's program, and with someone like me able to do the workout, you can't go wrong. And if you're intimidated by cardio that has you gasping for breath, Budokon encourages you to work up to being able to get through it. Any time you get winded and wiped out, you're perfectly free to pause the workout so you can get ready to finish it. The first couple of weeks I had to take breaks, but it wasn't too long before I was able to make it through without a stop.

So that's the fitness plan components as they stand currently. Right now I'm doing my anaerobic program and the Shapely Secrets workout every day when I wake up. Five days a week I follow up with a cardio workout, Budokon on Monday, Wednesday, and Saturday, and airwalking on Tuesday and Friday. Thursday and Sunday are the mate's days off, so we're off doing family activities on those days. Lifestyle walking has no schedule, really. I'll let you know how things progress as, well, things progress.

**The fox's beginner anaerobic program**

Note: Use whatever weights are heavy enough that you are just able to finish reps but that you can lift with full control. Start with 1 set of 16 reps for each and sloooooowly work your way up to a more intense workout. And yeah, always check with your doc to make sure you can do these without hurting yourself, and if you hurt yourself, stop doing it and talk to your doc again.
1. Standing tricep lift. Stand with feet shoulder width apart, dumbbells in both hands, arms bent to 90 degrees with elbows about 2 inches from ribcage at sides, hands up with palms facing inwards. Using controlled and slow movement, bring arms up in circular motion to touch barbells over head, squeezing triceps. Lower arms to starting position.
2. Prone tricep lift. Lay on your back with your lower legs on the seat of a chair or couch, dumbbells in both hands, arms extended straight out to your sides. Bending elbows slightly, bring dumbbells up above your chest and slowly lower back down, not fully touching the ground before next rep.
3. Sitting back and tricep lift. Sit on a chair with feet flat on floor about shoulder width apart, one dumbbell held with both hands. Put both arms over your head and bend elbows so that dumbbell is behind your shoulders. Straighten elbows to lift dumbbell straight up over your head and then lower back down to starting position. This one burns, oh how it burns, but it does the job on those flabby wings.
4. Prone cycling crunch. Lay on your back, hands linked under your head, and bring your legs up so your feet are about 18 inches off the floor. Slowly bend each leg up like you're pedaling a bicycle, bringing your opposing elbow down to meet your knee, keeping your stomach muscles tightened. According to research, this is much more effective than regular sit-ups or crunches.
5. That butt lift thing. Lay on your back, knees bent, feet shoulder width apart about a foot from your butt, or as close as comfortable, hands on the floor at your sides. Lift your butt off the floor keeping your shoulders flat on the floor and hold position for a 16 count, squeezing butt and inner thighs while trying to press knees together.

The fox is determined to get foxy.. er, foxier

Because I am foxy at any size, an opinion confirmed by my mate and kits on a regular basis. This said, this summer could not have been called a good beach season by any stretch. At my starting weight (240 pounds on a 5'5 1/2" frame) I was in danger of a rescue squad rolling me back into the water with a concerned news crew standing by to report on the salvation of a beached whale. By next summer I plan to march a svelte 135 pounds in a skimpy bikini onto the sands and pass out dirty looks to adolescent boys who declare me serious MILF material. Ah, bon temps. I am now on the path with a proud 30 pounds under, or more accurately, off my belt, and I will offer my experiences and views on my weight loss, nutrition, and fitness efforts now and in future.

First off, the FOOD PLAN:
1. No "diet foods". I tried Slimfast, but decided it was a bit silly to attempt to change my eating habits using a diet that I would have no reason to stick with after I lost the weight. Likewise with Jenny Craig, South Beach, Nutrisystem, etc. I like to cook and am not a fan of prepackaged foods, which are usually lacking in flavor, texture, and creativity. I like to know what goes into my food and I want it processed as little as possible so I can experience the naturally good flavors, and I want to eat the type of food I'll eat for the rest of my life, even after I reach my weight goals. This meant I had to change my entire attitude toward food and, for weight loss, simply modify the calories by eating smaller portions. With this in mind, we invested in smaller plates, a kitchen scale, and measuring cups and spoons.
2. Absolutely no high fructose corn syrup. It's not coincidence that obesity in the US ballooned following the introduction of HFCS as a replacement for more expensive sugars in processed foods. Our bodies are completely clueless as to how to deal with this unnatural sweetener and therefore it's processed into fat much more easily than any other sugar -and- is the last type of sugar to be converted to energy for our muscles. This stuff is poison and the FDA really needs to get aggressive about getting it out of our food supply if they're serious about lowering the epidemic of obesity, diabetes, and heart disease that's killing so many Americans. Eliminating it from our diet required becoming super food detectives, armed with magnifying glasses to read the miniscule ingredient list print on food packages. You would be amazed where they sneak it in: breads, dressing, sauces, many low fat and fat free foods, snacks, and of course, sodas and fruit drinks. If you're going to have something sweet, check for real sugar or an artificial sweetener like Splenda if you want the no extra calorie option.
3. Eat low fat. There's a reason why this is a 'duh' part of the food plan, but most Americans ignore those nutrition labels even if they grab the item labeled 'low fat' or 'reduced fat' from the shelf. Turn the package over and find that nutrition facts box before you put it in your cart. You want 30% or less of the calories to come from fat. Of course, most of the time you'll have total calories and grams of fat, meaning you have to do some math. Each gram of fat has 9 calories, so a fast way to estimate fat calorie content is to multiply the grams of fat by 10, then multiply that number by 3. If that figure is higher than the total calories, that food is over the 30% ideal. If you're a calorie counter, you can also figure your total daily fat allowance. For example, in a 2000 calorie diet, you can have 600 calories from fat, or 67 grams of fat for the day. I'm not that into counting, so I just make sure everything I buy falls under the 30%, with the exception of a few items like cheese and olive oil, which I use sparingly.
4. Eat high fiber. Another 'duh' item, but the American diet is sorely lacking in fiber. Both soluble (starchy) and insoluble (non-starchy) fiber are important for digestion, prevention of GI cancers, and balanced blood sugar levels throughout the day that can help you avoid binge eating and energy crashes. Since I'm going for weight loss and I love whole foods, I tend to have mostly insoluble fiber in my diet, coming from lots of vegetables and whole grains. I have IBS, which can be exacerbated by high amounts of insoluble fiber, so I compensate by taking a soluble fiber supplement (in my case, Benefiber) about 20 minutes before each meal and have most of my vegetables cooked rather than raw.
5. Practice portion control. Easy way to do this is to divide your dinner plate into fourths in your mind. Your lean protein would take up one fourth, your pasta, rice, or potato another fourth, and the remaining half is for veggies. Use smaller plates to limit how much you pile on. I measure everything for a week every few months to make sure I'm using correct serving proportions, but usually I eyeball it and estimate. Four ounces of a lean protein is about the size of a deck of cards, for example, and a cup is about the size of my fist. I also pay attention to the portion size recommendations on the nutrition facts, especially when it comes to snacks. I never grab the whole bag of pretzels; instead, I measure out the 10 sticks that comprise one 100 calorie serving and only take those with me.
6. Eat three meals and two snacks. Eating several meals keeps you from getting hungry or low on energy, which helps you avoid cravings and binge eating. It also programs your body to metabolize what you eat in an efficient manner, rather than sending it into a roller coaster of feast and famine that will program it to hold onto as many calories as possible to protect against starvation. Make sure you eat breakfast, even if you're not a morning person. After a couple of weeks of eating breakfast, you'll find your metabolism will be in much better balance and you'll never skip breakfast again. Think of breakfast as setting the groundwork for the rest of your day. Include some fiber, such as cereal, toast, or a low fat muffin, some fruit for carbohydrate, and lean protein like lowfat or nonfat dairy or an egg.
7. Trade soda for water and coffee for tea. Even diet soda isn't really good for you. It artificially stimulates appetite, putting you at risk for overeating. Regular soda is just wrong altogether, being full of HFCS and therefore just empty calories. I know, I didn't like water at first either, but I made a commitment to it and I was surprised that it took less than a week for my palate to change so that I truly enjoy drinking water now. Two liters is a minimum for daily intake. I average three to four liters by always having my water bottle in reach. Once you've experienced proper hydration you'll be amazed at how great you feel. As for the coffee and tea thing, while both have caffeine, tea has a lot more in health benefits to offer than coffee does. Tea is high in antioxidents and contains ECGC, which has been found to boost metabolism and fat burning. Green tea is the best option for getting these benefits and isn't as bitter as black tea.
8. Counting calories isn't as important as making calories count. This is the attitude adjustment about food that is the real key to long term success. Initially, yes, you want to carefully measure and count your daily calorie intake so you can adjust your ideas of portion size and menu planning, and yes, calories are important for weight loss, but even more important is changing how you view food. Anything that goes into your mouth you should think about. What is this doing for my body? Is it providing protein, fiber, carbohydrate, vitamins, minerals? Is it overloading my fat and sugar needs? If so, and if I am eating it only for indulgence, how much do I want to have to satisfy my pleasure? It's okay to have a piece of candy or an alcoholic drink just to indulge every once in a while, but do you really need to polish off a bag of kisses or a six pack of beer, or can you satisfy that desire for food pleasure with a chocolate meringue or a really good microbrew light beer? And when you indulge, make it the best quality you can. Skip the can of Coors or bag of Doritos for something more gourmet and you'll need less of it to enjoy it.

To get back to the personal experience, in my case, I'm eating 1200-1500 calories per day split up on average with a 300 calorie breakfast, 100 calorie morning snack, 200 calorie lunch, 100 calorie afternoon snack, and 500 to 600 calorie dinner, with sometimes a 100 calorie dessert. I drink about 3 or 4 liters of water every day, 3 to 4 cups of green tea, and 1 to 2 cups of chamomile, anise, peppermint, or other herbal tea. I take 2 teaspoons of Benefiber 3 times a day. I eat 4 to 6 ounces of lean protein, 2 to 3 servings of nonfat dairy, and 4 to 5 servings of whole grains every day. I'm also taking a prenatal multivitamin, 1000 mg of calcium (with vitamin D), a glucosimine and condroitin blend for my joint pain, and chromium picolinate, which helps regulate sugar and fat metabolism. After 10 weeks on this my palate and appetite have completely adjusted and I have no problems seeing this as the way I'll eat for the rest of my life. The fox eats well! Tomorrow, the fitness plan.