Every Thursday and Friday I work 4am-Noon and every Thursday and Friday I remember how important and wonderful sleep is. Thursday is the worst because the day before is my day off and so my sleep schedule is a bit off. Then I work and nap and go to the gym. I hate Thursdays. Well today is a Friday and I'm once again reminded that sleep is vital, especially if you're kicking your own ass at the gym.

According to Harvard, sleep is important because:

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. (WHAT?!)
   
3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
5. Cardiovascular health: Serious sleep disorders have been linked to hypertension (FFFUUUUU....), increased stress hormone levels, and irregular heartbeat.
6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

Damn, sleep is important! I have noticed that I'm a horrid person when I don't get enough. I have a tendency to try to fall asleep while driving if I don't get enough sleep before hand (I pull over and nap).

I found a list from WebMd about the effects on the body from a lack of sleep. Here's the summary:

1. Sleepiness causes accidents. Like I said above, the fact that I get so sleepy
   
2. Sleep loss makes you stupid.
3. Sleep deprivation can lead to serious health problems. One of the listed problems is high blood pressure. Are you for serious?!
4. Lack of sleep kills sex drive.... I'll keep this in mind for when my bf gets back. XD
5. Sleepiness is depressing. I'll say.
6. Lack of sleep ages your skin. :(
7. Sleepiness makes you forgetful.
8. Losing sleep can make you gain weight. I really want to stop reading about that now. It says that a lack of sleep can lead to an increase in appetite, which I can relate to. During my 4am-noon shifts, my body needs more food to keep me awake. When I first started working this shifts, I couldn't stop eating. I've adjusted a bit better, but it still takes food to keep conscious.
9. Lack of sleep may increase risk of death. Well isn't THAT happy.
10. Sleep loss impairs judgement, especially about sleep. "Sleep-deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem." I had to quote that because my sleepless mind just was not comprehending the title of the tenth point.

So there you have it folks. Sleep is extremely important. I am so excited to go to sleep after my shift and to one day never work these hours again.

<3 - CFC

In earlier posts I waxed eloquent (actually, I rambled) about the gym and all of its glory. However, now that the honeymoon is ending, I'm reminded of some things about it that drive me quite mad. Since this is my blog, I'm going to rant about them to you:

The Time Commitment

On Thursdays and Fridays, I work 4am-noon, usually off of 1-4 hours of sleep. The last thing I want to do is workout. I go home, I talk to my deployed bf, and I pass out. I try to sleep for only two hours. About five hours later, I wake up.

There's also the numerous times where I've been late to things because I was at the gym. For some reason, I spend a lot of time there. I usually give myself a three hour window for an hour long work out. I think that's largely due to stretching, showering, and taking a break after cardio. But seriously? Where is all my time going?

I try to make sure that I make it to the gym four times a week, but there are sometimes when I have SO much going on that I can't and I feel bad.

The Soreness

I am so sore right now..... I feel OLD. SO OLD. Don't get me wrong, I know that it means progress and that I'm doing good and it's not painful to the point of I've hurt myself. But I would give a lot for a back/shoulder massage right now. Or underarm/chest massage (as awkward as that sounds). My shoulders are tense and I just want to go in a hot tub full of masseurs.

The People

I'm all about loving your body, but no one wants to see your white wife beater tank top completely soaked with sweat and clinging to your body. Please- wear a t-shirt. I just died a little on the inside.

Also, must you groan and grunt when working out? You sound like you're taking a dump or having sex (I can't quite tell) and it's distracting. A little is fine, but I shouldn't be able to hear you over the music and my own thoughts.

NEVER forget to clean your equipment. I saw a guy leave sweat drops all over a stair climber.

Furthermore, NEVER go around 5:30-6pm. It is a bad idea because it is very full. Everyone just got off work and is a robot. They do not need rest, they only need gym.

I really do like going to gym, but sometimes it makes me crazy!

<3 -CFC

Someone recently suggested that I write about eating out with friends while on a diet/trying to lose weight/living healthier. So I'm going to take a stab at it. :)

I'll start with what I try when I go out to eat:

• I try to eat small portions of something if I just get whatever I want, like a cheeseburger (my stomach just growled!). Restaurant food is generally served in big portions and is actually really bad for you.
  
• You really can order a salad, if you want. Just get a lower fat dressing like a vinaigrette, on the side so you control how much goes on.
• Stick to leaner meats like poultry and fish.
•  I try to eat a bit before I go out so that I'm not very hungry.
• Order water instead of pop. I also get milk sometimes.
• Do you NEED dessert?
  

HERE is a link for ten more really good tips that I found online. I'll summarize them here:

1. Predetermine the healthiest options on the menu, either by going online or somehow getting a copy of the menu.
2. Order an appetizer! (I do this a lot. Smaller portions and still tasty!) You can get a salad too if that doesn't fill you up!
   
3. "Beware these high-fat menu buzz words: Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, "with gravy," or smothered. Unless you've spared yourself treats for several days and snacked on salad greens all day, these little "extras" aren't worth the extra calories."
4. Modify your meal! Ask for sauce on the side, ask for something to be taken off, whatever makes the meal better!
5. Exactly what I said above- get leaner meats like poultry. You can also have beef, just eat the leaner cuts such as loin or flank.
   
6. Order things that are portion controlled instead of "endless" or bottomless."
7. Have half of your meal boxed up before it's served so keep from eating it all.
8. Takeout: there's healthy options at a lot of ethnic restaurants. Also, you can just eat smaller portions!
9. AVOID BUFFETS.
10. What I said above- have mini meals throughout the day and don't go out to eat when you're STARVING.

If you're sexy like me and working on sodium intake for your blood pressure, here's the DASH diet tips. The DASH Diet was developed specifically for people working on their blood pressure or reducing sodium.

<3 - CFC

I have developed some time management problems lately. I seem to have time to do everything BUT go to the gym.

I want to get up early and go before work, but I wouldn't get enough sleep then because I have a crap sleep schedule. One of the main problems between the gym and I is that I AM SO BUSY. Once my boyfriend deployed I had two options: 1) keep continuously busy or 2) go crazy. Since I genuinely enjoy being busy, I went with option one.

OPTION ONE TOOK OVER, MAN:

• I'm working overtime at work. 50 hours or so instead of 40.
• Two swing clubs.
• THE HOLIDAYS
• Preparing for the holidays (I go ALL out)
  
• People wanting to hang out all the time.
• Weekly dinner at a friend's place.
• Various projects
  

My gym hours don't jive right now because of the holidays. I NEED to remedy this or lose any progress I've made working out. So I'm going to try a few things. When I say I'm going to do something on this blog or on my blog's Facebook page (you see what I did there), I feel more obligated to do it because I've told other people I would. I think that's why I've failed so many times in the past. ANYWAYS-

Things to Do:

• I HAVE to go at LEAST three times a week. I feel like a total failure now if I don't.
  
• If I can't go in the afternoon, I'm going to have to get my fat butt up and go in the AM.
• I need to start going to bed no later than midnight. Earlier on the days when I work at 4am. This way I have a better chance of getting up to go to the gym on days when I can't make it later. 
• I possibly need to learn to say no to people. Or delay them. Either way.

If you have any ideas on how to fit this in, LET ME KNOW. I usually budget 2.5 hours for the gym. That's driving there, changing, elliptical, quick rest to rinse my face, stretching, weights, stretching, shower, dress, and then do my hair (which doesn't take long).


<3 - CFC

This girl is pretty much my soul mate. We have a very similar story except I didn't go on anti-depressants or to therapy. I ate instead and bottled my emotions. I absolutely love this girl. She is AMAZING. I'm not doing this to be sexy (I'm already sexy) or to get guys (already have one); I'm doing this to be healthier. It's a lifestyle change.

<3 - CFC

I stepped on the scale yesterday morning.
It was a spontaneous decision and I was really apprehensive because it was RIGHT after Thanksgiving and I hadn't been able to make it to the gym. I put the scale down on the bathroom floor and, with a grimace, I stepped onto that little square of pain.

I LOST FOUR POUNDS. I did a small victory dance and loudly proclaimed, "YES!"

It was AWESOME.

I'd had a few not so good days (I won't call them bad days, they were just not-as-good days) and like I said before, I hadn't been able to make it to the gym much because of the holidays. I HAD compensated by eating slightly fewer calories, but I wasn't expecting any form of loss.

I AM SO EXCITED. :D There is nothing like progress to motivate a person. I still have no idea how I'm going to make it to the gym four times a week now that I'm working overtime AND doing Christmas stuff, but I'll make it work because IT'S WORKING. Look at all that caps lock; I must be excited.

Tthe moral of this story is that even small progress can really help motivate you. Celebrate all of your victories- big or small. :)

<3 - CFC

Someone suggested that I write about what it's like doing social dance and being bigger. So I am. When I asked people about what I should write about, she said: "How guys assume bigger girls are bad dancers and automatically decide to not ask them to dance.....grumble..."

First of all, let me quickly define social dancing. I'm not talking about going clubbing, I'm talking about a setting where people do actual dances with other people, such as swing dancing (my main one), waltz, cha-cha, etc. According to Wikipedia: "Social dance is a major category or classification of dance forms or dance styles, where sociability and socializing are the primary focuses of the dancing. Social dances can be danced with a variety of partners and still be led and followed in a relaxed, easy atmosphere." Basically, you dance with a variety of partners.

There are two types of dancers in social dance: leads and follows. Leads are generally male and lead the dance and the females are generally follows and follow the lead. Guys generally are the ones asking girls to dance. Side note: Girls ask guys to dance ALL of the time and girls also can be leads. I myself am a lead in swing, though not a very good one yet.

Sometimes, bigger girls can feel ignored. Just because we're big doesn't mean that we can't dance or that we're going to throw all of our weight at you when we dip. I'm actually kind of bad at being dipped because I make sure NOT to give all my weight. When SC and I stand together talking at Swing, she'll get asked to dance way more frequently by people we don't know than I ever will. It's just sort of how it is.

My friend that requested this topic feels the same way that I do. We don't get asked to dance while skinnier people do. A part of it IS the social aspect and I'll admit that not only should we ask more (I get shy) and that maybe we should put ourselves out there more, but we still can't help but see that there is some stigma about bigger girls in social dance. Yes, we're big. Yes, we can dance. My friend and I are both good dancers and we're both bigger and there's nothing wrong with that. As my other friend said, "we have the bodies of dancers, but we actually eat." So don't fear our awesomeness: come dance with us.

<3 - CFC

I'm pretty sure that I will never, ever get enough vitamins and what not from my diet. Ever.

It's just not going to happen.

As many of you know, I've been tracking my caloric intake via a calorie counting app. That app allows me to see how many calories I've consumed versus how many I've burned. It tracks my water intake, weight, sodium, and gives me a pie chard of carbs/proteins/fat. It also tells me whether I've gotten enough vitamins and minerals.

And folks, according to this app, I'm probably going to die because I never, ever do.

I am seriously considering taking a multivitamin supplement because it just isn't going to happen. Seriously, just look at all of the things that vitamins and minerals do! That's some important stuff right there. Just look at the deficiencies if you don't get enough! I also like this site for info. :)

I suppose I SHOULD try to increase my intake via whole foods first. That's generally considered the healthiest way to go about it. However, I highly doubt that I'm going to start adding tons of leafy greens to my diet since they upset my everything. So I've been considering a multivitamin, most likely of the gummy or Flintstone variety because that is the only way to make me eat them.

Blah, this getting healthy stuff is complicated.

Also, why did I start this before the holidays? My Thanksgiving made me feel bad about my "diet" even though I ate less than I usually do. Ah, well, bad days happen like I've said before. But what am I going to do with all these leftovers? Simple. I will eat them sparingly and in moderation. Except for the stuffing. I'm just going to eat all of that one and get it out of the way.

<3 - CFC

Hello my friends, I'm CFC,
and I am a fat chick.
You may think that means some things,
but do not think too quick.
It's hard to find clothes in my size
and sometimes people stare.
You may think that I'm just fat
and that I do not care.
I care about my body
and I care about my health,
but I am me and I am fat
and I am just myself.
It's hard to be big sometimes
because people tend to judge,
but when it comes to me, I'm me-
on that I'll never budge.

<3 - CFC

I was trying to figure out what to write about today and since it's Thanksgiving (HAPPY THANKSGIVING, EVERYONE!) I decided to write about what I'm thankful for today and everyday. Just to be mushy and sentimental (I'll try to keep it short). In no particular order:

• I'm thankful for the friends that I have been able to make this last year. When SC and I moved up here three years ago, we didn't really have too many friends. Now we have a whole family! :) It's been really awesome.
• I'm thankful for my swing family (from both clubs). Seeing them and dancing with them is the highlight of my week. I'm also thankful for those dance clubs because they make me so happy!
• I'm thankful for SC and Dancing Friend (DF). They're my two best friends and I wouldn't be anything without them.
• I'm thankful for My Little Pony. Don't judge. I love ponies, they make me happy.
• I'm thankful for my boyfriend because he is awesome and also makes me happy (even happier than ponies!). You should all be thankful for him too, he's out there for your sorry butts. :P HI BOYFRIEND WHO APPARENTLY READS THIS BLOG! ;-{D
  
• I'm thankful for whoever created birth control, for without it I am insane.
• I'm thankful for my full-time job that allows me to pay my bills.
• I'm REALLY REALLY thankful for my Grandma and foster-Mommy. They've really been there for me and take care of me. :)
• I'm thankful for my brat cat Sophie and the family dog Charlotte because that is unconditional love.
• I'm thankful for this blog and for all the people that read it. You're really helping me be a healthier, better person! :D
• I'm thankful that I'm sexy awesome.

Have a happy Thanksgiving everyone! Remember, be thankful and that you don't have to eat massive quantities of food. :) Hopefully I can keep my calories and sodium down today (no promises)!

<3 - CFC