Defeating My Weight

Week 3 - Weigh-In

2012-02-10T22:17:00.001-08:00

Week 3:
Weight: 232
Weight Lose = 2 pounds
Total weight loss = 13.5 pounds

Bust: 45” – 44.75”
Chest: 41” – 39”
Waist: 43” – 41.5”
Hips: 49” – 49”
Total inches lost = 3.75” inches

Wow, what a hard week I’ve had! Only loosing 2 pounds really put me down today, but as I’ve been reminded I have to celebrate the small victories and the large ones. So, the amazing inch and half lose on my waist and 2 pounds are being celebrated, but will be a reminder for how much harder I need to push myself. With only losing 13.5 pounds in the first 3 weeks I did not win the Subway Challenge by losing the highest percentage of weight lose, and came in about 4th place (2 males and 1 female ahead of me). I’ve had a difficult time with snacking this week, always choosing well but going off meal plan occasionally. I also have not purchased any whey protein yet, so my breakfasts were always changing. Added to all this I had some stressful days, missed workouts, and am still battling with a bad cough. The major part of all this though – I’m at my lowest weight yet in this journey!

Meal Planning for the week

2012-02-05T21:34:00.000-08:00

I’m back from the death of the cold virus. Man, it’s amazing how just one virus can put you down for so long even when you try to will yourself into not submitting to the sickness. But, alas I still managed to lose weight through it all, and gather strength in my weakness. I’m going to begin another phase to change my eating habits with an all protein and vegetable diet for the next two weeks, and wanted to share the meal plan I have put together.

My motivation behind this phase of my diet comes from a diet program called the PINK method. Without going into much detail about it (look it up if you are interested) the key components to for the next two weeks is to eat lots of plant foods, including slow carbs and slow fruits and eat light/lean proteins. Since I’m trying to burn a lot of fat in a quick amount of time and get lean and toned, taking in plenty of protein is essential to helping me reach my goals.

So, my choices can be pretty endless, but I’ve made a list of foods I prefer and are easy on my budget.

Low-Cal Veggie snacks:
- pint of grape tomatoes
- steamed/raw carrots
- celery
- small salad
- sliced bell peppers
- broccoli/cauliflower
- Cucumbers

Low-call Veggie Sides:
- Large salad
- Spinach raw/steamed
- Steamed green beans
- Steamed broccoli/cauliflower
- Roasted peppers & onions
- Asparagus
- Spaghetti Sauce (use on roasted veggie)
- Steamed carrots
- Sautéed Mushrooms
- Zucchini

Light Proteins:
- Eggs/egg whites
- chicken breast
- turkey breast/ground
- pork chops, lean
- Tilapia
- Tuna, chunk-light (low sodium)
- Shrimp
- Salmon
- Halibut
- Greek yogurt/non-fat plain yogurt
- Low-fat cottage cheese
- Black beans/kidney beans
- Brown rice
- Nuts

So, here’s my meal plan I’ve designed for myself for the next week. I’m including a whey protein shake in the morning as my breakfast, but I have yet to find one to purchase. So, as for Monday, it will probably be egg whites.

Monday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Tuna Salad: 2oz tuna on lettuce & 1 tomato chopped, 2 tbsp onion chopped, 1/2 red bell pepper sliced, 2 tbsp LF dressing
Dinner: Chicken Breast; Steamed Broccoli & Cauliflower (Family Meal: Chicken/rice/veggie casserole)
2 Snacks: 1 serving size of a vegetable

Tuesday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: 2 oz turkey roll-ups, grape tomatoes & steamed carrots
Dinner: Large Chicken Salad (Family: Chicken Salad & rolls)
2 Snacks: 1 serving size of a vegetable

Wednesday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Hard Boiled Egg sliced onto lettuce leafs, cucumber slices & baby carrots
Dinner: Tilapia, baked; steamed carrots
2 Snacks: 1 serving size of a vegetable

Thursday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Left Over Chicken Salad
Dinner: 4oz ground turkey pattie; broccoli (Family Meal: turkey burgers & veggies)
2 Snacks: 1 serving size of a vegetable

Friday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Tuna Salad: 2oz tuna on lettuce & 1 tomato chopped, 2 tbsp onion chopped, 1/2 red bell pepper sliced, 2 tbsp LF dressing
Dinner: Chicken breast; sauteed spinach & roasted vegetables
2 Snacks: 1 serving size of a vegetable

Saturday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: 2 oz turkey roll-ups, grape tomatoes & steamed carrots
Dinner: Tilapia; Caesar Salad: 1 cup chopped romaine, 6 tbsp shredded carrots, 1/2 cup chopped cucumber, 1 tbsp light Caesar dressing
2 Snacks: 1 serving size of a vegetable

Well, there it is - I hope you can take a few ideas and change your diet for the week to make it more fat burning for you! I'll try to post some calorie counts each (or every other) day to give you an idea of how much each day is. Happy Weight Lose this week!

Week 2 weigh-in - on track!

2012-02-03T22:59:00.000-08:00

Week 2:
Weight: 234
Weight Lose = 5 pounds
Total weight loss = 11.5 pounds

Bust: 45.75” – 45”
Chest: 40.25” – 41”
Waist: 44.75” – 43”
Hips: 50.25” – 49”
Total inches lost = 3 inches
* The gain in the chest area could mean many things. We could have measured wrong, I’ve been coughing a lot, so my muscles were very constricted, or I just gained some muscles.

This week has been difficult in many ways, but mostly due to catching a pretty fierce cold from my daughter (and all the other kids around me). For a good part of the week I felt great, but by Wednesday it had hit me and Thursday was the worst. Today I sit here coughing about every 2 minutes and falling asleep to the wonders of Nyquil. Hopefully I will post soon about my meal planning for this coming week, and how to conquer the common cold during weight loss.

Weekly Weigh-In

2012-01-27T15:17:00.000-08:00

Week 2: (will post a picture later!)
Weight: 239
Weight Lose = 6.4 pounds

Bust: 46.5” - 45.75"
Chest: 42” - 40.25"
Waist: 47” - 44.75"
Hips: 51” - 50.25"
Total inches lost = 5.5 inches

Amazing weight lose this week! I’m so excited to see the results so quickly, and give myself a boost of confidence and energy! This week has been a huge struggle, and I know it won’t get any easier from this point on. Only once this week did I actually manage to get 4 hours in the whole day, and I felt so great afterwards I knew if I just had a better plan I’d be able to accomplish it every day! Here’s a break down for the week, Sunday is a short workout day, and had zero hours because I was still fasting, Monday I got in 3 hours, Tuesday was another 3 hours, Wednesday was 4 hours, and Thursday was the hardest for me with only 2 hours. Today I’ve already been at the gym for 1.5 hours and then walked/jogged at the gym for 2 hours! Tonight I’ll do a little gym time, and then Saturday will be my rest and recuperate day.

My emotional strength this week wavered several degrees each day, and I struggled a lot with how difficult the limitations I had put on myself were becoming. On Thursday I met some of the competition during the Biggest Loser workout class, and realize that I do have to bring my A-game always! There will be no slacking, excuse making, and lots of dedication and hard work! I am so grateful for the amount of support I have been given, and the people who are uplifting me with help with their time, efforts, and their daily challenges!

Weekly Calories/Burned:
Monday – 1435/1724
Tuesday – 1223/2553
Wednesday – 1355/2186
Thursday – 1288/1024
*Friday – 1200/2144 (this is just projected for the day)

1st Challenge of the Contest

2012-01-23T07:19:00.000-08:00

Got my first Biggest Loser E-mail today (I'll be getting them each week with tips and support) and this first challenge is on! Winner is who has lost the most weight in the first 3 weeks and the prize - a $50 subway gift card!! I'm on it even more now! I love free food and if I have all the control in getting it, then I will get it! I would say that 15 pounds will be a pretty large number for 3 weeks, I'm hoping it's even more!

Sassy Water is all up and ready, except today without any mint (store was sold out of it...how many of you are following this diet?). My other exciting treat is Agave Nectar for my coffee, it's an organic sugar substitute and made my coffee taste the same with less calories and sugars!

Today's food:
Breakfast: 1 cup cornflakes w/ 1 cup 1% milk, 1/2 cup of unsweetened applesauce, 1 glass of sassy water (I didn't buy more milk, because I had 1% on hand and didn't want to waist it, and I didn't go to a store with a bulk section so could not purchase sunflower seeds.)

Lunch: 4 oz deli turkey, rolled up; 1 low-fat string cheese, 1 pint grape tomatoes, 1 glass of sassy water

Snack: Blueberry Smoothie: blend 1 cup 1% milk, 1 cup frozen blueberries for 1 minute. Stir in 1 TBSP cold, flaxseed oil

Dinner: 1 cup cooked green beans, 4 oz grilled tilapia, 1/2 cup roasted red potatoes drizzled with 1 tsp Olive Oil, 1 glass of Sassy water

Will post tonight calorie counts and burned calories, along with how the day went! Make today count!

Week 1: Weigh-in

2012-01-20T10:54:00.000-08:00

Today was weigh-in day! I’m so excited for this contest and know I’m going to completely rock it! I’m also feeling a little disappointed in my past performance in the last 6 months, knowing I’ve put on weight and haven’t focused on staying as fit as I could be. When I ended the contest last year I was at 242 pounds and a 45.5% body fat, and this year I am at 245.4 pounds and a 44.8% body fat. To me, this shows I built muscle and due to that I gained some weight from that muscle. So, I’m going to look at that as I have a huge step to take in making this next part of my journey so much more important!

Each week I will post my weight & measurements along with a picture! So, these are the main measurements I’ll have.

Bust: Place the measuring tape across your nipples and measure around the largest part of your chest. Be sure to keep the tape parallel to the floor.
Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.
Waist: Place the measuring tape about a 1/2 inch above your bellybutton (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again.
Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.

Day 1/Week 1:
Weight: 245.4
Body fat %: 44.8
BMR: 1,884
Predicted Weight: 185.4
Weight to lose: 60 pounds

Bust: 46.5”
Chest: 42”
Waist: 47”
Hips: 51”

Workout Schedule

2012-01-19T13:10:00.000-08:00

So, here’s my workout plan for each day of the week. I’m in need of some child care on a couple of days since the gym’s daycare is not open during the early afternoon times. It could be that some days I’m only able to get 3 hours in due to no one able to watch my daughter, or if the weather is willing I’ll be able to take it outside with her. This will be the only hinder and obstacle to getting my workout in most days, so here’s to leaving in God’s hands.

Sunday:
7:00-8:00 am: Gym workout/Treadmill
9:00-1:00 pm: Church

2:00-5:00 pm: Grocery Shopping/Workout: Treadmill

6:00-8:00: Church Units OR Workout

After J’s bedtime: Home Yoga
Total workout time = 4

Monday:
6:30 -7:30: Wake-up/Coupons & House Work

8:00- 11:00: Julia up - Preschool & 9:30 - 10:30 Gym Workout

12:30-1:30: Gym: Treadmill (child care)

2:00- 4:00: Julia's Nap (if needed)

6:00-8:00pm: Pump & Zumba

After J’s bedtime: Home Yoga

Total number of hours = 3-4 hours

Tuesday:
6:30 -7:30: Wake-up/Coupons & House Work

9:30 - 11:30: 30 min Treadmill & Body Pump

2:00-4:00: Julia's Nap (if needed)

5:30 - 7:30 Biggest Loser Class/Treadmill/ Body Combat

After J’s bedtime: Home Yoga

Total number of hours = 4

Wednesday:
6:30 -7:30: Wake-up/Coupons & House Work

8:00- 11:00: Julia up - Preschool & 9:30 - 10:30 Gym Workout

1:00-2:00: Gym: Treadmill (child care)

2:00- 4:00: Julia's Nap (if needed)

6:00-8:00pm: Pump & Zumba

After J’s bedtime: Home Yoga

Total number of hours = 3-4 hours

Thursday:
6:30 -7:30: Wake-up/Coupons & House Work

10:30-11:30: Story Time @ Library

11:30-12:30 - gym/Treadmill

2:00-4:00: Julia's Nap (if needed)

5:30 - 7:30 Biggest Loser Class/Treadmill/ Body Combat

After J’s bedtime: Home Yoga

Total number of hours = 3

Friday:
8:00-10:00 am: Gym workout/Treadmill 9:00 - Yoga Class

2:00-4:00: Julia's Nap (if needed)

4:00-6:00pm: Family Gym time/Workout (5:15 Zumba)

After J’s bedtime: Home Yoga

Total number of hours = 4

Saturday:

REST DAY – work in daycare in the morning & catch up on any housework!

Notes: On days I need childcare and don’t have anyone I will take long walks outside, use my Wii fit or Zumba games to get in an hour of exercise, or use the time to spend stretching and relaxing my muscles.

Goals: When using the treadmill I am reaching for 5 miles a day on the treadmill, in order to get in 30 miles a week. I’m hoping to run a 5K in March just before the end of the contest.

Quick tips to sucess

2012-01-19T09:53:00.000-08:00

Here's some of my off the cuff quick tips that I'm using for succeed in the Biggest Loser Contest!

1. Count Calories - I'm using my fitness pal on IPhone to keep track, best AP I've found for this!

2. Stay Accountable - I'm using a few methods for accountability. My instructors all know my plan and will keep me going, this blog will be my daily/weekly check in on my progress, and all my friends who will be cheering me on.

3. Get enough sleep - read about that here

4. Limit the stress - my stress generally includes daily life, so my plan this week has been to get life in order! Have my house clean, laundry all put away, and then use my "motivated mom" AP on my IPhone to keep me on task with daily chores. Blogging will also help with stress, as well as a weekly yoga class.

5. Limit caffeine & Sugar - other diets I've read and liked have had a huge decrease in sugar and I will be reading and working more on that area as I am generally drinking many cups of coffee a day with a lot of sugar! This can easily pack on the pounds over a long period of time!

6. Keep a schedule & Have a plan - I'll be posting my workout and daily schedule soon, and have it all planned out on my IPhone to help me stay on task and not miss my classes/exercise times.

7. Keep a food budget - it's easy to throw out the budget when you're on a diet and eat all organic and name brand foods, but this isn't a reality for me. I will be feeding my family other foods outside of my diet and have to keep to our budget on food & eating out in order to be successful!

8. Have fun - with all this exercise and planning it can be hard to remember the fun stuff. Going work in date nights, play dates with Julia, and special times with my friends!

9. Chew sugar free gum/mints - don't drink water all day, it can cause water retention, so just stick to the 8 cups a day and when you are feeling thirsty/hungry then it's time to chew some gum and produce some saliva in your mouth (it will trick your mind into thinking you are eating).

10. Every day is a new day - if you didn't get everything in that you had planned, then tomorrow is a new day, so don't stress!

4 Day Cleanse Shopping List

2012-01-19T09:31:00.000-08:00

Here’s my shopping list for my 4 day cleanse. Some of the items I already have on hand, and others I will have to pick up at specialty stores. My frugal self is keeping it budget friendly too. I found that Grocery Outlet has most of the items on my list (including cremini mushrooms!), so I’ll do some of my shopping there. I have flaxseed oil, but not sure how long it last, so if I have to purchase more there’s a great local Natural Foods Store near me I’ll stop in at to get the rest of my items I haven’t found. As always I’ll work in cash only, use coupons on some items, and keep to my list.

Shopping List:

Produce:
- 2 pints grape tomatoes
- 1 pint fresh green beans
- 1 bag red potatoes
- Large bag bay carrots (10 oz or more)
- Half pint cremini mushrooms
- 1 large yellow squash
- 4 medium cucumbers
- 4 medium lemons

Dairy:
- ½ gallon lactose free skim milk (or plain skim milk)
- 1 package of low fat string cheese

Frozen:
- 10 oz frozen blueberries
- 10 oz frozen peaches
- 10 oz frozen strawberries

Dry Goods:
- 12 oz box unsweetened corn flakes
- 12 oz box Rice Krispies
- 12 ox box cream of Wheat/plain Oatmeal
- 14 oz box instant brown rice
- 24 oz jar of unsweetened applesauce
- 8 oz can pineapple tidbits canned in juice
- 1 cup bulk (or small package) roasted or raw unsalted sunflower seeds
- 8 oz bottle cold-pressed organic flaxseed oil (found at your local natural foods store)
- 8 oz bottle Olive oil
- 15 oz package raisins
- 7 oz container dried plums

Spices:
- 1-2 knuckles fresh ginger root
- 2 bunches fresh mint
can be used on any of your foods to add extra flavor:
- Original or Italian medley Mrs. Dash
- Fresh or dried: basil, bay leaf, cinnamon, curry powder, dill, ginger, lemon or lime juice, marjoram, mint, oregano, paprika, pepper, rosemary, sage, terragon, or thyme
- Aged balsamic vinegar

Meat:
- 2 packages deli turkey
- ¼ pound tilapia filets (frozen or fresh)
- 1/3 pound boneless skinless chicken breast
- ¼ pound turkey breast cutlet
- 3 oz can chunk light tuna in water

Next....watch of foods to avoid after the cleanse!

4 day Cleanse Menu

2012-01-19T09:24:00.000-08:00

The flat belly diet is not about doing any crunches or sit-ups; it’s about getting the foods that cause bloating out of our diet and creating a slimmer belly area. This 4 day cleanse helps our body adjust to this transition in our body, and will allow us to move into a 1,200 calorie diet easily afterwards. So, here are my meals for the 1st 4 days of the Biggest Loser contest.

Day 1:
Breakfast: 1 cup cornflakes w/ 1 cup skim milk, 1/2 cup of unsweetened applesauce, 1/4 cup roasted/unsalted sunflower seeds, 1 glass of sassy water
Lunch: 4 oz deli turkey, rolled up; 1 low-fat string cheese, 1 pint grape tomatoes, 1 glass of sassy water
Snack: Blueberry Smoothie: blend 1 cup skim milk, 1 cup frozen blueberries for 1 minute. Stir in 1 TBSP cold, flaxseed oil
Dinner: 1 cup cooked green beans, 4 oz grilled tilapia, 1/2 cup roasted red potatoes drizzled with 1 tsp Olive Oil, 1 glass of Sassy water

Day 2:
Breakfast: 1 Cup Rice Krispies, 1 cup skim milk, 1/4 cup roasted/unsalted sunflower seeds, 4 oz pineapple tidbits canned in juice, 1 glass of sassy water
Lunch: 3 oz chuck light tuna in water, 1 cup steamed baby carrots, 1 low fat string cheese, 1 glass of sassy water
Snack: Pineapple smoothie (milk, pineapple, ice, and 1 tbsp flaxseed oil)
Dinner: 1 cup fresh cremini mushrooms sautéed with 1 tsp olive oil, 3 oz grilled chicken breast, 1/2 cup cooked brown rice, 1 glass sassy water

Day 3:
Breakfast: 1 cup cornflakes w/ 1 cup skim milk, 1/4 cup roasted/unsalted sunflower seeds, 2 tbsp raisins, 1 glass of sassy water
Lunch: 4 oz deli turkey, rolled up; 1 low-fat string cheese, 1 pint grape tomatoes, 1 glass of sassy water
Snack: Peach Smoothie (frozen peaches; milk, & flaxseed oil)
Dinner: 1 cup cooked green beans, 3 oz grilled turkey breast cutlet, 1/2 cup roasted red potatoes drizzled with 1 tsp Olive Oil, 1 glass of Sassy water

Day 4:
Breakfast: 1 packet of instant cream of wheat (or use plain oatmeal); 1 cup skim milk, 1/4 cup roasted or unsalted sunflower seeds, 2 dried plums, 1 glass of sassy water
Lunch: 4 oz deli turkey, rolled up; 1 low-fat string cheese, 1 pint grape tomatoes, 1 glass of sassy water
Snack: Strawberry Smoothie (Frozen strawberries, milk, & 1 tsp flaxseed oil)
Dinner: 1 cup yellow squash sautéed w/ 1 tsp olive oil, 3 oz grilled chicken breast, 1/2 cup cooked brown rice, 1 cup glass sassy water

Recipe for Sassy Water:
2 liters water (about 8 ½ cups)
1 teaspoon fresh grated ginger root
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 mint leaves

Combine all ingredients in a large pitcher, chill in the refrigerator, and let flavors blend overnight.

Shopping list to be posted next....

Weekly Burned Calories

2012-01-12T15:18:00.000-08:00

An interesting topic arose the other day before Zumba started, which had been sparked the previous day at the end of body combat with my instructor. To loose 1 pound a week, you will have to burn 3,500 calories a week, or 500 a day. She had also read that to burn that many calories you’d have to run 30 miles in a week to loose just 1 pound. Now of course all of this isn’t new to me, but it sparked my mind more on how I will win and conquer my goals!

My hope for each day during this challenge is to eat 1,200 calories a day. To loose 1 pound a week I’d need to burn 3,500 calories for the week, but I want to loose 5.5 pounds a week. My BMR, Basal Metabolic Rate is the number of calories you'd burn if you stayed in bed all day is 1,873.5. So, I’m cutting 673.5 calories out a day, allowing for that 3,500 to happen just in my diet, and then I’ll be burning most of those calories off each day. I’m in no way an expert in this area, and am going off of many resources to give me all the information I am learned. But, with those around me guiding me though this and with the strength of God with me I know I can accomplish this.

So, with 4 hours of exercise a day and a low calorie diet, it appears mathematically I can do it. I feel many mixed emotions already about going through this process as intensely as I am, but my slow and steady process has just taken to long already and I’m ready to defeat my weight forever!

To Calculate your BMR go here

Sleep & Weight Loss

2012-01-10T09:24:00.000-08:00

One of my lofty goals in this next 3 months is to develop a habit of going to bed at an early enough time to get 7 hours of sleep each night. Most days my husband is up at 5 in the morning, and then wakes me up around 5:45am! That comes really fast and early in the morning, so I need to be getting more sleep. I notice that the amount of effort I put into my workouts is so much more when I am well rested. So, why seven hours you might ask?

Well, research has recently shown that those who are attempting to lose weight have a greater success when they are sleeping more then 6 hours and less then 8 hours a night. This makes sense, since when I sleep more then 8 hours in a night I feel just as bad as I do if I slept 4! I also have found that my husband is a much happier guy when he gets this much sleep too, and he frequently calls me a night owl with a little bit of disdain in his voice.

So, how can we all make our night’s sleep better and helpful in our weight loss? Well, at sparkpeople.com they have given some helpful tips to share with all of you.

Set the right environment: use your bedroom for what it’s intended for – the use of a bed! We don’t have a TV in our room, mostly because the room is too small, but I’ve come to love not having the distraction in our space either. Turn off electronics and use the room the way it was meant to be used!
Get yourself into a routine: Got to bed at a set time every night, and get up at a set time every day. This helps to develop a sleep cycle for your body and allows it to know when it will rest and recoop!
Limit beverage intake before bed: I have a hard time with this since I workout in the evenings, so I’ll attempt to cut off water drinking about 30 minutes before bed.
De-stress: Going to bed mad, stressed out and emotional can really wreak havoc on your sleeping. So, if its bed time and you still have huge emotions going on or you’ve just had a hard day, write it down, pray about it, and talk with your partner or best friend. Don’t allow it to take over your dreams that night and move into the next day. Allow those emotions to be lifted away as your body regenerates.

I hope these little tips can help you to begin a healthy step to your weight loss. And, if you didn’t get enough sleep, just take some extra vitamins and get in the gym anyways! ;)

Setting Goals for the Contest

2012-01-09T15:05:00.000-08:00

It’s just 10 days away from The Biggest Loser Contest and it’s all I can think about these days. I think about the schedule I’m going to take on for my workouts, the food I’m going to eat, and the stress it’s going to put on my family. Above all I think about winning it though. I have put in my mind that I can do this, but at the same time I can ONLY do this because I have God on my side. He is my encouragement, my strength, and my guidance in all of this! I’m so empowered by the feelings that this contest has brought up in me. I want to share this excitement with everyone I can. So, let’s begin with sharing my goals!

Lose 50 pounds overall in a 9 week period – 5.5 pounds a week!
Workout 4 hours a day, 6 days a week
Eat a 1,200 – 1,500 calorie diet, including a 4 day cleanse to begin with.

These are pretty steep goals I’ve set for myself. So, let me break it down for you. The 50 pounds is how I’m going to win this event. The winners are based on a % of weight loss or % of body fat loss. Last contest I lost a little over 5% body fat and only 16 pounds, and was very close to winning. With a weight loss of 50 pounds I will have a 20% weight loss, and who knows how much of a body fat loss. In the past I’ve seen the winners lose approximately 10-12% weight loss, so I wanted mine to be much higher to account for this skinny ladies who inevitably join the contest to get a cheap rate on training (the less you weight, the high your % will be with every pound lost, so someone 100 pounds lighter then me would only have to lose 30 pounds to have the same percentage as me).

Now, everyone I talk to about the 4 hours a day of exercise tell me I’m crazy, but when I watch contestants on the biggest loser I see them working out 8 hours a day every day! They are loosing double digits some weeks, and other times barely any! So, in order to really keep my momentum going I need to prioritize my lifestyle to include a lot of exercise! As we are still in winter time conditions (no snow yet though) I’m planning my time at the gym and am very blessed to have daycare available for the daytimes for Julia, and a husband who is fully committed to me winning this contest in the evenings. So, my general plan is 2 hours in the daytime and 2 hours in the evening, and doing so Sunday though Friday with Saturday being a rest day. Having 1 day where my body does not have complete fatigue will give me a chance to recuperate my muscles and allow for them to relax.

The diet is where I am going to have the hardest time. Not because of the obvious reasons either, I’m concerned about the cost of food. Those who say it’s cheaper to eat healthier are really not living in today’s lifestyle of a family on a budget. With me couponing and stockpiling foods for our family we manage to keep our budget averaged $350 a month, sometimes lower and sometimes higher. But, this doesn’t always allow us to eat the healthiest of foods or the worst either, but just not the best! So, I’m trying to come up with a plan of making mini meals for me, and stockpile/pantry style meals for the family. I’ll be using “my fitness pal” Ap on my IPhone to keep track of my calories, along with a diet book called Flat Belly Diet.

I’ll post a weekly update on my progress, along with a weigh in to keep me on track. I will be using the scales at the gym, so I’m not sure how accurate they will be. I’ll attempt to post a couple of times a week outside of the weigh-ins. Keep me in your thoughts when you workout each week, and remember this is when we get stronger, when we think we can’t keep going!

Lean on Him to get through this

2012-01-05T22:14:00.000-08:00

I’ve started another chapter on this journey of weight loss. I’m refocused on what I need for my body and mind. As I’ve posted recently, I will be participating in the Biggest Loser contest at my gym, and in order to get my mind and body ready for fighting, I mean competing, I am working out an average of 2 hours a day right now, and will be moving into a 4 hours a day, 6 days a week regimen. Tonight while in my group class, Body Combat we were about 45 minutes into class and I was feeling the pain, I was feeling the excuses creep up into my head as to why I wasn’t able to keep going, but then Jennifer, my instructor, reminded me of the “No excuses” tag line from this season’s biggest loser and I immediately began to feel inspired! I was punching as hard as I could with all the pain I began to feel and realized how I could get through it. I began to feel the strength come back into me and know that this is what I had to do. I had to lean on God.

I want to tell you that when you aren’t able to believe in yourself, lean on God. Rely on the knowledge that He can get you through pain, discouragement, and any roadblocks in your way. Release the excuses to God and allow yourself to succeed.

It's back on!

2011-12-27T07:40:00.000-08:00

Well hello there Internets! I’ve been absent from posting for some time now, and I apologize for this. Working out has been pretty consistent, except for the last month now. The holiday bulge took over for sure in my life. I had to make my family a priority and put myself on the back burner, and that’s just not a healthy mind set. How do we find a balance of family and self in the time of busyness and ciaos? Well, it’s obvious I did not find the solution to that this year. But, I’m back to refocus myself and find the answers for my life.

For almost 8 months now I have been trying to conceive a child, and at the same time maintain and/or lose weight. I’ve prayed over and over this, and slowly have come to a conclusion that I need to release all control over to God and focus myself and allow him to give me the gift of life when he allows. In this moment of clarity I realized that I need to find more accomplishment in my goals as well. So, I’ve decided to partake again in the Biggest Loser Contest at my local gym. I’ve also decided that I am going to win! This isn’t just a way to motivate myself, but a way to find the finish line in something I have started. I did amazing losing weight these past 2 years, but it’s not the big finish yet. I want a big finish, and I want a confetti moment! So, I’m taking it on! I need to finish this journey and I need to know the person I can become! Join me in 2012 for a new self, a new life, and new way of thinking!

This won’t be the same old weight lose journey either. I have to incorporate the reality of our family situation. I will struggle with a tight financial budget, many stressors along the daily grind, a growing child, and duties inside and outside of the home. I am going to find a way to bring my stockpile and couponing lifestyle into my journey, and find ways to have the entire family involved in my activities. This is not just about me anymore! I’m welcoming 2012 with open arms!

100 pound milestone!

2011-08-18T22:32:00.001-07:00

Current Weight: 232.5
Total weight loss = 100.5 pounds!

WOW, I did it - I lost 100 pounds. It feels so good to know that I went from my heaviest weight and lowest point mentally to this amazing feeling in my life now. Now, I am by no means finished here! I'm not even in wonderland yet (in the 100 pounds range). I have work to do, and I have to keep it at a slow and steady pace. My primary goal at the moment is not to lose a huge amount of weight actually - I am in the process of trying to get pregnant you see, and my body needs to learn to maintain now in order to be ready for a 9 month change! I'm so exhilarated to have reached this goal before becoming pregnant, and feel so ready to take on the next phase.

Here are some of my goals to keep me going every day...
I will keep exercising like a mad-woman!
I won't over-indulge in food and junk!
I will keep a healthy and low budget meal plan for my family.
I won't over-eat due to stress!
I will find outlets for my emotions!
I won't forget to stretch!
I will run a 5K in 2012!
I won't let pain get in my way!
I will love myself!
I won't criticize myself if I make a mistake!
I will keep on fighting!

Photo of Me (on the left) and my Workout Buddy Candice

Here are some of the ways I hope to keep going in my exercise...
The gym: I of course don't see any reason I'd ever give up my passion for exercise, and that passion is strong when it comes to my group classes. Zumba, Body Combat, and Body Pump are 3 of the main ways I burn calories and keep my body moving for an hour or more each day!

Everyday life: I have a 3 year old, so let's face it I'm always on my feet! I take walks, many, many walks to the park, the library, or just around our town. I work in the yard, chase the dog, and kick a ball around! We go hiking, or trail walking often. Special days include trips to the Zoo or OMSI, or any other amazing children's activities we have in our great Pacific NW! We love farmer's markets, and work in our church gardens. I'm always cleaning something in our house, climbing the stairs, or just plan scrubbing! I rarely stop, and that's all before I make it the gym in the evening!

The Future: I hope to be pregnant soon, and that comes with complications to weight loss and extreme exercise. Of course with a normal pregnancy you can do just about the same routine as before, but as many of you know I won't be having a normal pregnancy. Due to my previous pregnancy I will be watched very closely, as well as have a low impact rule applied to me for exercise. My plan already includes adding in water Zumba once a week, and with my increased weight loss since the doc since last saw me I'm hoping I will be able to keep up on a moderate level of Body pump (weight lifting) and some Zumba and Combat. If all else fails, I'll just sit on a bike, walk on a treadmill, and use the elliptical as much as I can to keep active and healthy!

BRING ON THE NEXT STEP OF WEIGHT LOSS!

100 pounds lost.....almost

2011-08-09T07:43:00.000-07:00

I am 1.5 pounds away from losing my first 100 pounds! It feels like it's taken me forever to reach this goal, and that I could have done it at a faster rate, but I know I wouldn't have learned what I have learned in the last year and half! I want to celebrate this milestone in my life somehow and I am here to ask you readers what should I do!? I do NOT want food involved, and I DO want activity involved. What would you do if you reached a goal that you never thought possible? How would you celebrate in your life? Who would you tell, and who would you thank? I'm going to tell everyone, and God is who I will thank first! Not only do I pray before all my workouts, but I also feel empowered by the word of God when I am struggling with weight loss. This support has given me great guidance in life. My husband is who gives me support and validation whenever I need it most. He gives me so much time to do what I need to do for my health, and though he's had to make many sacrifices for it we are better for it! The instructors and trainers at my gym motivate, encourage, teach, and train me for all that I need on a daily basis. I've developed great friendships with many of them, as well as many of the other members in my classes. This journey is in no way over, but the road looks much shorter then it use to. I've been so blesses to have developed a love and passion for exercise and health, one that I never thought would come upon me.

1 and half more pounds to a huge benchmark, then 80 more to go! Yes, 80 MORE pounds to lose. I may not get to that right away, but it's a long term plan! So, tell me what will I do to celebrate this huge accomplishment!?

Pain is only temporary!

2011-06-22T07:11:00.000-07:00

Yesterday I had my double class day at the gym, and this morning I am feeling the results of those 2 hours! I had such a difficult time during those 2 hours. The little devil on my shoulder just kept telling me how nice it was outside and that I should go home and spent it with my family, eat dinner and don't worry about your workout today. But, I knew it wasn't the real me talking. I knew I needed to be in the class and focused. I still compare myself to the other people in the gym when I'm there. I hate that I do this, but it's inevitable when you have spent most of your life doing this behavior. I can easily look at a picture of myself now without cringing and see the amazing results of all my hard work, but at the same time I look at myself in the mirrors along the wall of the group X classroom and I see the work I still need to do. I see flabby arms and thighs, and abs that still aren't sucked in all the time, and I feel the pain my knees and feet have been through from being over weight overtime. I know this can be counterproductive, but in the middle of an intense workout in can also motivate me. I can't let that devil on my shoulder get me away from my goals. I have to remind myself that less then 6 months ago I still struggles in these classes, and now I am up front working it out with all the "skinny" girls!

When I woke up this morning my body hurt everywhere. My toes hurt, my butt from 145+ lunches and 14.5 pound squat lifts, my shoulders hurt from push-ups and numerous other exercises, but then as I drank my coffee and watched the latest episode of Extreme Makeover: weight loss edition I realized the pain is only temporary, the transformation is not! I am so blessed to have the people in my life who are there every day to help me get through this transformation. My husband and all of my family, the amazing instructors and trainers at the gym, and so many of my new friends at the gym all support me 100% every time I walk into that gym!

Accountability

2011-06-20T08:52:00.000-07:00

Well I haven't been posting on here as much as I use to, and mostly it's due to staying focused on the gym and family life. But, I do need to still keep my accountability to everyone who is watching. I'm at the lowest weight I've been since starting college, and feel great. But, I'm not done! So I need to keep on focusing on new techniques and ways to make the pounds come off. I don't have any answers to this yet, but welcome suggestions. I do, however, want to update you on what's been going on with me lately.

Gym life -
Monday through Friday I am in the gym anywhere between 1 hour to 3 hours each day, depending on the day. I have some awesome new shoes that I got for my birthday that are great for the workouts I am primarily doing (cross training). I also got the Zumba for the Wii game for those days when I can't make it to the gym (vacations or Saturdays). My workouts include, Zumba, Body Pump, Body Combat, and frequently some elliptical and sit-ups. In order to keep treating any knee and shoulder pains I have to do stretching 3 times a day and really keep my body flexible and out of any stiffness that I encounter a lot after a workout.

Diet Life -
Well, food around here isn't the best. We decreased our food budget almost by half to save money and I did so with couponing. But, the down side to this is that stores do not coupon produce. So, the amount of fresh foods has decreased in our diet lately. I use a lot of frozen veggies though to supplement, and have added vitamins to make sure we do not lose out on an nutrients. I have also been taking a potasium pill once a day to help with water retention and muscle cramping.

Goals -
With the use of a lot of pantry items and freezer foods now my goal is to cook almost 100% from scratch (likely 90%) and keep our sodium levels low. I'm hoping to grow some of my own vegetables too, but unfortunately I won't get to do a whole garden as I'd hoped to do. I am also trying to lose about 1 pounds a week for the summer. This is a super realistic goal for me, considering all the BBQs we have and possibility of eating out that happens in the summer time.

I am hoping to become pregnant by the end of the summer, so at that time this blog will become about maintaining weight and eating a low sodium diet, along with low impact exercises. If I do not become pregnant by the Fall then I will change the weight goals and continue to lose weight.

Exercise Training - Body Pump Triceps 73

2011-06-06T08:55:00.000-07:00

My current Triceps workout consists of this track! Crazy hard for me!

Quick Check in

2011-06-06T08:35:00.000-07:00

Well I haven't been updating a lot, and really do not have any real reason as to why. The inspiration isn't there anymore to write, I'm just focused and working hard all the time. I am trying to find some more ideas to keep all the motivation and inspiration going for you and myself. I recently saw a sport injury doctor because I have been battling with knee pain for about 2 months and started having shoulder pain too. After a complete check-up without any scans or x-rays it appears I only need to stretch better! I have very tight calf muscles and an old injury to my shoulder has caused some remolding to the area that will need some extra TLC and stretching.

Since beginning Body Pump about 4 weeks ago I've been watching my body transform. I've lost some pounds and my waist, arms, and shoulders are really changing. I am not seeing a lot of change in my butt or legs, so I will need to focus more there.

My Current weight is 236, which means I've lost 6 pounds since March. Not a huge lose, but still a lose. Since my diet has change so much back into a very budget friendly one I've had to reteach myself how to portion control high fat foods (because unfortunately high fat foods are less expensive). I'm learning more tenchniques on cooking completely from scratch as well, which is helping lower sodium levels and allowing me to have more control over what goes into my body.

Hoping for new cross trainer shoes for my 30th birthday! Watch for stretching/yoga moves to help with muscles pain along with some diet and health posts.

WHY ARE YOU HERE?

2011-05-26T15:10:00.000-07:00

I recently finished reading "Believe it, Be it" By Ali Vincent, the first Woman Biggest Loser. The book was such an easy read, and most of it was back story on herself. But, the end of the book is about how to stay within your healthy lifestyle once you get there. One thing I have never done before it sit down and really write down and analyze how I became an obese person. This was one of the first tasks that trainer Jillian Michaels gave the contestants on the show.

Write down 2 questions. 1: Why are you here? 2. What do you want in life? This struck me to the core of my heart this past week. It hurt to have to think about all the past reasons why I became over weight. I didn't start writing it down until I could move past the depression that over took me. I face those same issues almost daily. So I've finally have them written down and ready to share with you. They are very generalized, but open for my own discussion in my head.

Why are you here?
- Emotional eating
- Depression & anxiety of the unknown and uncontrollable
- Being hurt by others and not moving past the pain
- Guilt over hurting other people
- Addiction to food
- Lazy
- Selfish – always asking other to do things for me that I could do for myself
- Fear of judgment from others and self
- Not taking the time to find who I really am and want to be
- Excuse making

What do you want in life?
- follow God’s path 100% of the time
- My children to choose the lord for their life and follow my lead in life
- to be debt free
- to be satisfied with what I have and am
- Become a runner & race
- To be a role model for my children and others around me
- Have control over my emotions and find healthy outlets for them
- To take time for myself
- Celebrate my relationships and the loved ones around me all the time
- To be organized

My Challenge to you is to do the same thing for yourself. Write out your Bucket list of how you want your life to be when you are no longer holding onto weight that holds you back.

They just don't get it

2011-05-19T07:53:00.000-07:00

I had someone tell me I couldn't have something the other day because I'm on a diet (trying to joke with me). But, I just rolled my eyes and said it's a life style change. But what this really brought to the forefront of my mind is that some people just don't get it in life. Not just this person, but so many people who tell me they are "proud" of me but don't even know me. Yeah sure I lost of a lot of weight, and still have a whole heck of a lot of weight to loose, but I didn't do this for a number. I do what I do day in and day out because I am making a change in my lifestyle. I am becoming a more balanced, happier, and healthier person! I don't eat amazingly low calorie diet foods, I don't starve myself, and I do lead an active lifestyle!

Defeating my Weight is about defeating the stigma of obesity! I have amazing endurance, stamina, and strength, but the numbers say I'm still obese. Who cares! I work out now not only to lose weight, but because I enjoy it! I enjoy the competition that I set up in my head, staying focused, and the release of stress that the 2 hours a day at the gym gives me.

There are plenty of times I do restrict myself from eating something, especially when I was doing the biggest loser contest at my gym, but it's not about a complete restriction - it's about moderation. Maybe I've eaten great all day, and have a slice of cake in evening, that's ok! Maybe I didn't eat so great all day, so I don't eat that cake. That's ok too!

I am happy, I am healthier, and on my way to having the body I want and am in control of!

Body Pump!

2011-05-18T09:56:00.000-07:00

I am loving Body Pump. I am in my 2nd week of taking the class, and already feeling the difference in my muscles. Why did it take me so long to take this class? I can feel the confidence building as I go along as well during the class, and love the challenge that it brings upon me. Now to just find the time to get it in more often!

I am still taking by other 2 classes, body combat and Zumba, and are enjoying them just as much. I do feel less of a challenge with them though, and am glad to have found a new level for my workouts. Also, my toe and foot pain has been pretty high lately, so I have not been doing any running between classes, and am hoping for that to level out soon so I can begin back on my running challenge of running a whole mile without stopping.

Body Pump Review

2011-05-11T09:00:00.000-07:00

Yesterday I took, for the first time Body Pump, a 60-minute workout that works all major muscles groups by using weight room exercise like squats, presses, lifts and curls all instructed to music. The instructor that was scheduled to teach was out with a sore muscle, so I did not get the current Body Pump release for my first day. I think that was okay though for a beginner, seeing as the sub said he hadn’t taught in a year and was doing some easier routines. Overall my thoughts on the class were positive, but still intimidating.

As I walked in I did not recognize any of the people in the class, like I do in my other group classes. That first off was pretty intimidating, especially since none of them offered a hello or an encouraging or helpful word my way. I finally asked the instructor what to do, since everyone else seemed to have already set up their weights. Not being familiar with my skill level like many of the other trainers in the gym he set me up with 2.5 and 5 pound weights to start off with, gave me some general instruction on the class, and though I’ve taken a mini lesson on the class from another instructor I didn’t get the weight instructions very well. After the warm-up the daycare attendant came in to get me, because my lovely daughter needed a diaper change (don’t ask about this story, just gets worse). By the time I got back my head was unfocused and not in the class anymore. I had to go for the next 40 minutes wondering if Jon was picking up Julia on time, if she was crying because I left her again, and all the other complications that go along with having a child in daycare while you workout!! Needless to say I just didn’t get the whole experience from the class, but I kept on going with it anyways. By the time we’d done our 3rd set of squats my thighs were burning and my shoulders were screaming! I knew I had done the right thing by taking this class.

My plan to take the class once a week probably won’t be a good one, seeing as that gives my body to long to recover from the lifting, so I will be going back in on Thursday to get more torture done to my body. As for this morning my entire body is sore and tight, and I will need some serious stretching. On a side note, I was clumsy while walking during the evening around town with the family, and slightly fell off a curb. I ended up twisting my big toe that is already injured, so not only is my body sore, but my toe is bruised and doesn’t want me to put all my weight down onto it. Great!! I’ll just keep on keeping on though!

Biggest Loser Contestant Meet & Greet

2011-05-10T08:57:00.000-07:00

On April 30th we walked a 10k walk in support of March of Dimes. My goal was to accomplish the walk in 2 hours, knowing I'd have several stops along the way for my team. We did this in record time, and I was so proud of all of us. At the start of the walk we were getting ready to move towards the start line and spotted a contestant from The Biggest Loser! Holly-Molly, my eyes popped open and I got so excited I began to jump up and down! It was Jesse, Arthur's Dad from the current season! I found him and told him my story - close to losing 100 pounds! He gave me a huge hug (we all remember he was a hugger!) and told me I was his hero for doing it on my own without the ranch! I said, I could have won this thing if I'd been at the ranch!

If you watch the current season of Biggest Loser then you know Arthur and Jesse's story - Arthur being the largest contestant ever on the show. They are both from Portland, and have a weekly walk at a Portland Park together that others can join in. They walk every Saturday at Broughton Beach on Marine Drive at 10 in the morning.

Body Pump 77 track 3

2011-05-04T08:15:00.000-07:00

Great Music with Weights!

Experimenting in Group Exercising

2011-05-04T07:30:00.000-07:00

So, I've found myself in a plateau with my weight lose and inches lost in my body. I workout like a mad women - 6 days a week, 90-120 minutes a day! I've also been battling with a knee problem, and should have it looked at one of these days. But, needless to say this isn't going to stop me. I have decided that I am not getting enough motivation to do my weight training on my own, and at the same time finding myself bored with the same routine. So, to keep myself from not sticking to this thought and not running with it I am declaring to you, my readers, that I am going to take a Body Pump Class next week.

So, what is Body Pump? Body pump is a barbell weight training class that strengthens your entire body. The class is a 60-minute workout that challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. The class is a lot like Body Combat with weights - a structured routine to music and motivating instructors. Now, I have been told time and again by the trainers at my gym that this is THE class to take for weight lose and weight training, but I've been scared to take it for numerous reasons.

My main fear is pain and inability to accomplish the class. I had the same fear when I began Body combat, and here I am conquering that class into the 2nd launch now. I've also been intimidated by the instructors, so after getting to know some of them and realize that they once were beginners too I'm feeling more confident in my abilities. The main problem though is the time of the class - Tuesday and Thursday at 4:30 - 5:30 or Monday Wednesday at 6:30 - 7:30. Now, the first class is doable, except for I have to take Julia to the daycare (cost) and the second one is during Zumba, so Tuesday or Thursday it is!

My plan will have to change now though. I will have to change my workout schedule to fit my family needs. If I take a 4:30 class then I can't stay to workout after because 2 out of 3 of us are going to need dinner. If I take this class, I might not be able to do my 6:30 Body Combat class either. So, these are all concerns, but I'm going to go after this class and see what kind of results I see from it.

Workout Plan for Week of May 8 -
Sunday - Mother's Day - no workout
Monday - 6:00 - 8:00 - Calisthenics & Zumba
Tuesday - 4:30 - 5:30 - Body Pump & evening walk with family
Wednesday - 6:30 - 8:30 - Zumba & Abs
Thursday - 6:30 - 8:00 - Body Combat & Elliptical
Friday - 5:00 - 7:00 - Zumba & Calisthenics
Saturday - Long quick pace walk during the day

Zumba Dance - Fire Burning

2011-04-27T10:10:00.000-07:00

One of my favorite routines - watch the whole thing, it's so worth it!

body combat

2011-04-27T09:46:00.000-07:00

Group Exercise Classes

2011-04-27T09:35:00.000-07:00

I absolutely love my group classes that I take 5 days a week now! I couldn’t say enough about them if someone asked me for a recommendation. Monday, Wednesday, and Fridays I take Zumba, and we all know how awesomely fun that is. And, if you don’t you better get your butt in gear and find out! Here is my review of Zumba from the first time I took it. On Tuesday and Thursday I take Body Combat, which is a high intensity cardio kick-boxing class! Yes, I said kick-boxing, and yes I can now kick your butt if you test me. Both these classes work some of the same areas of the body, but for the most part I get different results from the two classes.

So, what does my body combat class give me? The class uses several areas of martial arts, including karate, boxing, and muay thai (among others) to give a crazy workout that has fast pace music and about 7 tracks followed by an abs workout. In the class we strike, punch, lunge, side kick, and even squats. Of course there’s a lot more to it then just those, and the hour goes by so much faster then just using a machine for the same length of time. The instructors are also so amazing. I usually have the same instructors for the class, but occasionally we get a sub and they always work you in a slightly different way – which is great! This class has empowered me work hard, push through pain, and focus on my workout.

I am into almost 5 months of Zumba classes, and love it more ever day. I can’t say enough about what a great time I have in this class. I’ve made some great friends from the class, and have learned to shake my booty at the same time. Zumba is so much fun, and really works out the entire body. I think I lost most of my weight recently in my core because of Zumba, with its amazing rumba and Latin inspirited dance movies I get a whole body workout in an hour. In a week I will do a 2 hour Zumba party at the gym and can’t wait to dance the night away!

I will post some videos later on of each class for examples of the workouts!

Bob Harper's Kettlebell PUSH Challenge

2011-04-26T09:57:00.000-07:00

I'm learning more and more about Kettle Bells, and I love the workout it gives me! Enjoy the challenge!

Running Journey

2011-04-20T12:52:00.000-07:00

I’m new to this running thing. I remember in middle school track how much I dreaded it and really did not do well at it at all. I can’t say I’m any better these days, but I see the benefits and really am enjoying developing the skill of running (because, really it is a skill). I’m going to begin research more about running and really begin the process of becoming a runner. On the side bar you can see that an exercise goal of mine is to be able to run 1 mile without stopping. I’m almost there to; I can run about half a mile without stopping which is a great accomplishment for me! I still have my foot pain and would love to invest in better shoes and orthopedics, but at this time it’s just not realistic. So, until the pain is taken care of I can’t do a lot of running. At this time I am jogging/walking on the treadmill for about 15-20 minutes at a time about twice a week. I love it! I’m running at 4.5 mph pace with no incline, and am also considering doing a 5K run at my gym (considering!!). So, share with me any of your running pointers, and we will see how far I get in this part of my journey.

Fitting in the Workout into a busy life

2011-04-19T08:08:00.000-07:00

So I have officially become one of those people who is a regular at the gym! I can’t say I ever thought it possible really. Even when I have been in better shape, I dreaded the gym most days. Now, it’s the best part of my day (outside of my snuggles with Julia). So, how do I fit in 6 days a week, 2 hours a day at the gym? I plan!

First thing I do is write out a monthly schedule with all the classes I will be participating in each day. (I take an instructor led class 5 days a week now.) Then, I add in appointments, Jon’s scheduled days off, and any other events going on that month (such as church events/bible study or birthdays). With only having a toddler at home and no other activities for my family this schedule is pretty flexible. One tip for those of you with older kids in school and after school activities is to really important to calculate drive times and any “socializing” time you will have at events. Another tip would be to have a weekly schedule white board that you can write out each day’s events if they change from week to week. The other major scheduling I do is meal planning. This is crucial to saving time, money, and your waist line. I plan 2 weeks at a time for every meal for myself, and dinners for the whole family. I plan in any activities that might be away from the home too, so then I know I don’t have to defrost something that day.

Here is a sample of my regular Monday schedule:

5:45 – 9:30(depending on when Julia wakes up): Wake-up (like a zombie)
During this time I drink coffee, craft, shower, do quiet household chores, and work on blogs and meal plans. Sometimes I just take a nap too! *Every other Monday I make sure I have meal plans set up for the next 2 weeks*

9:30 – 12:00: Breakfast, cartoons, chores, snack time and play time. No specific order of any of this. Sometimes play time includes a trip to the library and a walk around the neighborhood.

12:00 – 1:00: Lunch time and more play time. I typically get Julia lunch around 12:30 and do dishes and clean the kitchen while she is eating. Once she’s done eating she gets a short time to play before her nap. Sometimes we run errands and this time is extended to about 2:00.

1:00 – 2:00: Start nap time; read a book & sing a song and tuck in for a nap! This is usually a good 20-30 minutes process.

2:00 – 4:00 (4:30): Depending on when Julia wakes from her nap (no longer then 2 hours long and past 4:30). During this time I do laundry, dishes, and any major cleaning that doesn’t require a loud machine (vacuum); have my lunch; craft; do a Wii Fit workout; fold laundry; major scrubbing clean-up jobs.

4:00 – 5:15 – Prep and make dinner. I usually will have something started before Julia wakes from her nap, and then snuggle with her during her cartoon hour before Jon gets home from work. This is also a great time to get on the floor and play with her if I already have food cooking.

5:30 – Dinner! I try to keep to this time each day so that Julia’s hunger cues stay the same. Typically she and Jon are starving by this time, so I can easily know dinner will be a success. I usually will eat only half of a portion before I leave for the gym and finish up in the evening if I’m in need of more food.

6:00 – 8/8:30 – I’m at the gym! I take classes either at 6:30 or 7:00 (Friday’s are at 5:15) and try to be early each day to get a warm-up in and a really good stretching session before the class. After each class I generally do weight lifting (low weight, high reps) and calisthenics (sit-ups, push-ups, and such). Twice a week I will do more cardio – elliptical or jogging on the treadmill.

8:45 – 9:00 – Julia’s bed time. If I get home earlier then 8:30 we just go from there. Since she loves to sleep in we generally give her a later bedtime. I’m sure I will need to begin changing this time when she starts preschool though.

10:30 – 11:00 – Finish housework or crafting and go to bed! I always make sure the sink is empty of dishes and that the laundry is either in the dryer or folded. This of course is a perfect scenario, and some days the sink is full and the washer is still going.

I hope you can benefit from this, and if you can’t well now you have a little more insight into my life that you could have cared less for. Get crack’n on those schedules!

Triceps Kick Backs

2011-04-14T07:21:00.000-07:00

Starting Position
Hold a dumbbell (5-8 lbs) in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to 90 degrees.

Action
Push weighted hand back until elbow is straight. Slowly lower to starting position and repeat. Complete desired repetitions and alternate.

Special Instructions
Make sure to relax upper body.

Muscles Worked: Triceps

I love triceps kickbacks because they are completely about the triceps, and really work and engage your whole body when you are forced to bend at the waist. You need to tighten up your abs in order to keep your back from hurting, and the rest of your body follows suit. It's a great exercise!

Info courtesy of Sparkpeople.com

Bob Harper - Workout Tips - Bent Over Row

2011-04-12T15:49:00.000-07:00

This one is a great back exercises, but it really engages your triceps and abs at the same time. 3 sets of 25 at 5 pounds!

Bob Harper - Workout Tips - Biceps/Triceps

2011-04-12T15:45:00.000-07:00

Here are some starting arm exercises - I'll be doing 3 sets of 25 to start off with...working with about 5-8 pound weights.

Arm Exercises

2011-04-12T08:54:00.000-07:00

So I finally caught up with the trainer from the gym and asked about what I need to do to tone up my arms! He really didn't give me information I didn't know, but just reiterated that I need a lot of repetition and a lower weight. Then he showed me some of the machines I could use outside of just using dumbbells. So, for the next few posts I will posts videos and demonstrations from Sparkpeople.com and My Trainer Bob on youtube to give you an idea of what I will be doing in the gym!

He also said to work on my waist and thigh areas that the work I was already doing was the best! So, I need to keep on doing my zumba and body combat on a regular basis and I will continue to see inches lost!

Body Image and Exercise

2011-04-06T08:37:00.000-07:00

If you have been reading, you may have noticed I haven't been weighing in each week since the Biggest Loser contest ended. That would be because my scale broke just days before the end of the contest, and I have been without one since. I'm planning to buy a new one this week sometime, so hopefully we will see where I am.
_________________________________

What I'm about to share with you is one of the hardest topics for me to talk about, so please be aware that I am using this post to help heal and become more knowledgeable about my needs in weight loss.

Tonight I'm going to sit down with one of the trainers at the gym and ask a few questions. My main question is going to be about lose skin and arm exercises. One of my major areas of my body that I am the most self conscious about are my arms. Ever since I started gaining weight (right about after puberty hit) alot of fat/muscle developed in my arms. My arm muscles developed very quickly and without sustaining that the muscle quickly turned into flabby arms. I've dealt with this since I was a teenager! It would really bring down my self-esteem too. When I gained the most weight after giving birth my arms continued to get worse, and became even larger. As I began to loose weight the fat in my arms decrease and within the last 3-4 months I've noticed a drastic change. I have more muscles formation and less fat build up, but at the same time I am still dealing with loose skin and flabby arms!!

So, my focus will be working on ways to decrease my arms! I want to be have a positive body image, and am feeling that image grow in me every day. I do not feel shame about (most) of my body and can wear clothes and styles again. I have taken back my life, not just the physical realm, but the activities and the joy that surrounds us every day!

I will post the results of the chat with the trainer tomorrow!

Jullian Michales Weight Loss tip...

2011-04-02T09:28:00.001-07:00

I have a daily tip that I receive from Jillian Michaels every day on my phone and I wanted to share today's tip with you!

"It's always important to be honest with yourself about how much your relationships are really affecting your attempts to lead a healthier life. Many people blame their partner, for example, when they themselves should take on more responsibility. It's easy to blame someone else when you don't make it to the gym in the morning, but is it really that person's fault? If you have a clear goal, your motivation and determination must come from within - not from an outside source. The support of your loved ones in invaluable, but those who always lean on someone else to motivate them will never succeed."

Take this to heart in your goals and learn something from what she is telling us. It's important to lean on yourself more then others and build your confidence in ways that no one else can do for yourself.

Changing the Whole Person!

2011-03-30T07:15:00.001-07:00

As I look back at my weight loss journey I notice such an amazing change in myself, and it made me think that many people who are just beginning their journey or maybe are in the middle of it but haven’t changed need to begin to recognize the triggers and emotions that have caused us to be obese and out of shape. This is one of the many reasons why I watch the Biggest Loser on TV, because they don’t just focus on the outside – exercise and diet, but on the emotions and the situations that put us in the position in the first place. It’s so important to begin to look inward at yourself and begin to reexamine your personality and lifestyle when embarking on major weight loss.

I have a difficult time recognizing what has changed in me and what needs to be changed, though I can easily look at others and see what they need to work on. Isn’t that so true for so many of us? But, this blog is not about me telling you what needs to change, it’s about telling you what I have changed. One thing that comes to my mind is that I’ve chosen not take the easy way out. I work hard every day and stay focused on weight loss 24/7. I have my slip ups and many temptations around me, and for that I pay in slowing my journey down. There are no short cuts in weight loss. I believe whole heartily that gimmicks do not pay off in the end. What I’ve experienced through myself, others, and through experts is that counting calories and having a steady exercise plan is what will give you the ultimate success for the long haul.

So what was the easy way out for me? I can make a huge list of tricks I have learned through my yo-yo diet career. Some of them may work for some people for a quick fix and maybe even for a lifestyle change, but they sure did not help me. My easy way out in life before this journey began was the drive-thru, take-out, and choosing not to prepare my own food. Ultimately not seeing what went into preparing my food gave me a free pass not to care about what I was ingesting. You can eat at Subway, Chipotle, or any other healthy food franchise, but take charge of what you are eating. Watch what they put on your food; know the portion of sauces and ingredients that go into your meal. Just by adding cheese and mayo to your 6 inch sub could equal the calorie count of a whole other sub! When I began my journey I did not choose to stop eating out because of my diet, it was purely because of finances. I love to eat out and it took me a long time to realize that home cooking is so much more rewarding and fulfilling then anything I can get at a restaurant. The easy way out for me also structured around asking others to do things for me that I could do for myself, and I still struggle with this selfish behavior. Ultimately, I believe that I will conquer these problems. I left cooking up to my husband (who already had a strenuous day at work) and most of the time didn’t care for our home. A lot of these issues arose for me during my stretch of depression, and coming out of the behaviors really was the starting point for coming out of the depression.

So many people lose weight and gain weight over and over again in their life, but never choose to examine their personality and the causes and triggers of their weight gain. Many of us have to completely makeover out personalities and our bodies before the transformation can be complete and maintained for the long haul. I had to come out of my depression and selfishness to find a place where I could succeed, and have to work on changing those deeply ingrained traits on a daily basis. Some people have to focus on guilty emotions or an arrogant disposition, and others may have to gain strength and courage in them to conquer their long journey of weight loss. You will not succeed at something as important and difficult as weight loss if you do not completely change yourself inside and out.

Keeping Motivated!!!

2011-03-25T21:48:00.000-07:00

I took today off from the gym and apparently my body decided to take a day off from feeling good too. I haven't been eating the best this past week, and felt like it was a layover from poor eating during the weekend beach trip. I'm trying to refocus my mind and body, but there is something holding me back. I am fighting the green eyed monster all over again, and need to find the power button on my body again. I'm tired of feeling like each day is an up hill battle. I just wish I could find a comfortable place in the journey and ride the wave for a little while.

I am retaining water very badly today and could account for it being poor diet and sore muscles, but it feels even more like my body is screaming at me for the choices I was making. I need to sit back and regulate myself again. No more extra snacking, no more night time treats because I'm under my calorie goals, and certainly no more excuses. Part of this journey is to retrain myself into not falling off the wagon every time I reach a goal. I can not celebrate with food. I need to celebrate with praise to my hard work and realize that my reward is the healthy body in the end.

The Results are in...

2011-03-23T09:04:00.000-07:00

The other day I found out the results of the winners from the Biggest Loser Contest from my gym. The results for the body fat do not make sense to me, I'm thinking she misspoke about the results, because otherwise I should have won. LOL, and obviously that did not happen.

Woman's Results:
Highest % weight Loss: 12% - I lost 10%
Highest % body fat loss: (she said) 5.2+ % - I lost 5.5%

Men's Results:
Highest % weight loss: 12.6%
Highest % of body fat loss: 5.3%

For me to have won the weight loss category I would have needed to lose over 30 pounds during the 9 weeks of the contest (over 3 pounds a week). The women in the competition were very diverse, but my one complaint was that many of them did not have alot of weight to loose. Most of them were around an ideal weight and were in the contest for training and muscle building, but when someone under 200 pounds loses weight their percentage is going to be much higher then mine will be.

There are many things I could have done differently, but I am so glad to have done this contest!

What's Next?

2011-03-21T08:21:00.000-07:00

I have so much to say about the last 9 weeks, and even more about the next 9 weeks in my life. Not only have I experienced myself feeling amazing, energized, happy, and completely proud of my abilities, but I have accomplished so much in the past year I never would have thought possible in my abilities. I did not win the Biggest Loser Contest, and don’t even know how close I came to winning (working on finding out though). I was disappointed at first (maybe I still am a little) but I truly know that I gained so much from the experience. I’ve gained knowledge and strength, but the most that I’ve gained is the drive and the desire to keep going.

While on a short vacation this weekend, I stepped away from the meal plans, the calorie counting, and the gym. But, I did not step away from the mentality. I did sit-ups and yoga, worked out to a couple of exercise videos, and did not choose to over indulge in large amounts of food and drinks. My core beliefs stayed intact, and that I am proud of. At the same time though I was away from my home, my comfort zone, and did not take count of what I was eating. That being said I need to refocus myself and remember the goals I set forth for myself. I have always said I did not want to restrict myself in life, or cause others to make changes for me due to my needs, so in that I am happy to have had a weekend of fun. Now it is back to the grind stone and working hard at the gym and home.

Next Goals for coming weeks include:
- Get a new scale!
- Lose 12 pounds (the amount I need to make it to 100 pounds lost)
- Go down 1 pant size and fit into a new pair of jeans!

Weekly Weigh-In

2011-03-18T08:57:00.000-07:00

Weight: 242.2

Total Weight Loss: I’ve lost -5 and I’ve lost 65.7 lbs since January 1, 2010.

No, picture today since the scale is broken! I give you this number from my weigh in at the gym. Read from my previous post here for more details.

The Final Weigh In

2011-03-18T08:41:00.001-07:00

This morning I went for my final weigh in. I started this competition at 259 pounds and with 50.7% body fat. My goal at the beginning was to lose the body fat and not worry to much about the numbers, but by the end I was focused on both pounds and body fat and in the end I think focusing on both was a great plan.

Start:
Weight: 259
Body Fat: 50.7%

End:
Weight: 242.2
Body Fat: 45.5%

Weight Loss = 16.8
Body Fat Loss = 5.2%

The weight loss equals out to be about a 1.9 pound loss each week. I would have liked to have lost 5 more pounds and at least 1% more of body fat, but seeing as I was sick almost the entire process I think I did an amazing job. I am not going to do the what-if game and say I should have done something better. I work out for my long term goals, and this was just the push I needed to make it to those long term goals.

The Final Push...of the contest

2011-03-17T07:39:00.000-07:00

During the middle of the Biggest Loser Contest I began to feel as though I wasn't in a contest and that my body just wasn't going to perform the way I wanted it to in a short period of time. But, these last 2 weeks I pushed my body further then I had been and realized that I want to win this contest more then anything right now. I want to feel the joys of victory, and know that my efforts are recognized. As I'm writing this I am close to tears, because I know how hard I've worked and it means something to me in the end weather I win the contest or not. But, at the same time not winning may bring on a sense of doubt upon myself.

I have been taking Zumba and Body combat twice a week each for almost the entire time of the contest, and have felt the change in my body from these classes. Outside of group exercise I take the Biggest Loser Fitness class where the trainers put us through a rigid routine of weight training, cardio, and serious calisthenics. When I'm working out alone I put myself through the same routines, run on the elliptical as fast as I can for as long as I can (usually 30-45 min) and at the end of each day my body is screaming in agony from the rigorousness of those exercises.

I am praying today, exercising, and watching everything that I may eat or drink. This is the end of a short journey, but not the end of my journey. Please have me in your thoughts today and into tomorrow morning as I pray that this prize is there for me.

Just 10 more Pounds to 100

2011-03-15T08:57:00.000-07:00

This week already feels like it's going to really be exciting, hard, and be a sprint for the finish. I am so excited for the next chapter in my weight loss journey. I would like to tell you why I am moving into another chapter soon.

About a month after Julia turned a year old I was still at my heaviest weight and gaining. We did not have a handle on our finances or our health. And trust me, the two go hand and hand in my opinion. I went into the doctor for my "yearly girl exam" and saw the real number in front of me. Now here's the truth telling that people need to hear - I was at 333 pounds. My body was hurting all the time, and my mind was filled with self loathing and depression. Just days weeks later Julia began to walk! Wow, such a micircle to watch her grow and develop from all the struggles she had to overcome. I can't say that this moment was when I realized I needed to lose weight or that my fog of depression lifted, because it wasn't. But God slowly took me out of this fog by allowing me the ability to slowly lose just a few pounds (from chasing after my now running child) and noticing the difference in my body. About 3 months into Julia's walking I began to realize that my body would feel better if I lost this weight. My clothes were fitting a little better (although still the largest size I had ever worn) and some people even noticed.

Now, in January of 2010 is when my real journey began and started this blog and I was truly lifted out of the depression. I was now almost 30 pounds lighter without even trying. I began walking every day with Julia through our town (about a mile a day) and started using my Wii fit. I began to feel better. We then began to take control of our finances and not eat out or buy expensive junk food. This made a huge impact! If you read through the archives of 2010 you can see the journey unfold and my weight begin to shed off of me. I was smiling more, talking to people more, and participating in my life once again.

So now here we are in 2011 and I am 10 pounds (give or take a few oz) away from losing 100 pounds! It took me a year and half to reach this point, but it was worth the hard work, dedication, sacrifice, and especially the amazing relationship I developed with the Lord and myself each day I accomplished something.

I will continue to keep working, because though I may be healthier and fitter I am still at an unhealthy weight and have another long journey towards that healthy weight I want to find. My goals will change, my outlook is stronger, and I can see the light at the end of the tunnel.

Weekly Weigh-In

2011-03-11T23:28:00.000-08:00

Weight: 247.2

Total Weight Loss: I’ve lost -3.8 and I’ve lost 60.7 lbs since January 1, 2010.

Still fighting the cold, and fluctuating a lot in the past couple of days. My goal is to drop my calories a bunch in the next week (already began yesterday) and lose another 7.2 pounds in a week. This will take some dramatically hard work on my part, including no extra bites or tastes of foods! It’s the final week of the contest and my starting weight was 259. If I lose those 7 pounds I would have lost 19 pounds during the contest, so I will need to work extremely hard in the next week to see these kinds of results. Please pray and encourage me as much as possible!

I was in hiding....

2011-03-09T08:24:00.000-08:00

Well, I haven't posted on the blog for a couple of weeks for a couple of reasons. 1) I am in full force weight loss mode, and do not have alot of extra time to write out posts. 2) I want to keep you in suspense on how well I'm doing.....haha

I am doing great just so you know. I will post a weight this week and after that will be the final weigh for the Biggest Loser Contest. I've been keeping my workouts up very regularly, except when we had 2 winter storms hit our town in a week and I wasn't able to go to the gym for 5 days - holy smokes I was craving for some Zumba by then!

My daily life right now in staying pretty consistent, but I am making some sacrifices for the next 2 weeks for the final push of weight loss in the contest. I've been focused on counting my calories, and trying to keep them below 1,300 a day (let me tell you, that is hard!) and exercising for 2 hours a day (except Saturdays). The sacrifice comes not only on my part, but also my husband and daughter. As soon as Jon comes home at night I am running off to the gym for the evening while he wrangles our two year old. I am then come home sore and exhausted and help with bedtime (a whole other workout in itself). Jon usually has to finished dinner time, bath time, and play time with Julia after he has already worked 8-10 hours that day. He is behind me in this and we are making it a full family effort!

My other sacrifice comes in the budget form - having to buy so many "healthier" foods can be costly, and not in a huge way, but some items that help can be pricey. Such as Extra Virgin Olive Oil, Balsamic Vinegar, and Flax Seed Oil (more on why I use these items at another time). Just this past week I think I spent almost $50 of produce alone! I also am making budget cuts in order to be at the gym and have the membership, otherwise we would not be able to afford it.

So, with only a week and half left in the competition at the gym I am keeping an eye on the competitors, and dedicated to winning this contest! My goal is to have lost 20 pounds, but 16 would be awesome! Keep me in your thoughts and don't let me eat anything that isn't "good" for me!

Giving my Body the Chance to Fight!

2011-02-16T06:41:00.000-08:00

I am on the road to recovery! I’ve been sick for what seems like a month, but I know I had a good stretch of time that I wasn’t as sick, but I am so done with the cold and flu season. I started out the year with a stomach virus, and we remember that very well still. Now, this past 2 weeks I’ve been dealing with a respiratory infection. Since beginning my journey I have found myself becoming less ill from all the germs that come my way, even with these past two stints of illness. I found that as my body became stronger and my lungs breathed better I was not getting chronic bronchitis anymore, and unable to get up off the couch from a bad cold. But, this illness put me down for the count. I attempted to fight through it the first part of last week, thinking that a little Zumba would do me some good. By the end of the week I was barely breathing well, and coughing so hard my head would spin! So, off to the doctor I went and out with 4 new prescriptions and a diagnosis of respiratory Infection and an Ear infection. Also, I was told no exercise for 3 or more days, until I began to breathe better. Monday came around this week and I was feeling dramatically better, so off to Zumba I went (even on Valentine’s Day, yes) and continued to keep my routine going into Tuesday. As of this morning I do not have the burning cough in my chest anymore, and am only battling with the drainage from my sinuses and a minor cough. I’m still bringing the inhaler with me into the gym the rest of the week though, but I am on the mend and feel great for giving my body the ability to fight!

Weekly Weigh-In

2011-02-11T16:59:00.000-08:00

Weight: 251 Total Weight Loss: I’ve lost -3.2 lbs since February 4. I’ve lost 56.9 lbs since January 1, 2010.I’ve been super sick this past week, and had so many stresses come upon me. I’m very proud of myself for sticking to my diet cleanse, my overall diet, and my 2 days of exercise this week in spite of all this. As for now I am in recovery mode from a repertory infection, and have doctor’s orders to not exercise for at least 3 days (until I begin to breath better). So, we shall see if I can keep up the diet part without much burn for the weekend.

Overcoming Bad Habits in your thoughts!

2011-02-07T22:18:00.000-08:00

I had such an amazingly hard day toady, filled with emotions and really hard thoughts about myself. I won’t go into the exact stuff that caused this, but I notice the ugly green monster attack me when I am most vulnerable – the time when I felt safe and secure in who I am becoming. In these moments I suddenly feel myself slip into the dark place that I once was, and begin to question how strong I am and successful I have been. I focus on the mistakes that I make instead of all the success I’ve had. This is such a hard ingrained behavior to ignore, and to not give into. But, over time I’ve become more aware of the problems that arise with these thoughts and moods that overcome me, and have been able to recognize the anguish that I put myself through. Today I wallowed in the pity for the day, but instead of over eating and becoming sluggishly depressed I overtook the mood and kept to my routine. I managed not to buy fast food because it was easier; I made it to the gym for 2 hours of exercise; and came home and smiled instead of cried. I did all this through with the strength I have given myself in my journey and through my faith that as come on strong to fight off those evil thoughts and dark places I use to dwell in. I hope your journey allows you to walk away from the green monster and smile back in victory!

Weekly Weigh-In

2011-02-04T15:58:00.001-08:00

Weight: 254.2

Total Weight Loss: I’ve lost -4.4 lbs since January 28th. I’ve lost 53.7 lbs since January 1, 2010.

WOW, I’ve reached the 50 pound range! This feels so good, and even with all my complaining I can tell the flat belly diet cleanse has done me some good! I don’t feel so bloated in my stomach, I’ve lost 4.4 pounds, and I’m down another pants size! I feel fantastic! If I keep this weight loss up, at the end of the challenge I will have lost over 26 pounds in 9 weeks!

**The scale at the gym that I had my official weigh in for this week was not as welcoming. I weighed in at 256.5 (giving me only a 2.5 pound loss for 3 weeks), but they tell me that I will be weighed in on the Body Comp Scale in the very end.**

Bob Harper's Inside Out Method - Tricep Dips Challenge

2011-02-04T15:28:00.000-08:00

This is a great challenge for those of you working out at home! Get a short chair and give it a go. Start slow, and just get to 100!

4 Day Cleanse...

2011-02-02T14:47:00.000-08:00

Today is the first day of my 4 day cleanse I am choosing to do to decrease any bloating and water retention. The “Flat Belly Diet!” is a program that is about helping to change our eating habits that cause our bodies to bloat up with extra gas and water retention. The four day jumpstart cleanse included 2 liters of “Sassy Water” and a diet plan for to follow. After the cleanse the plan leads you into a 4 week eating plan comprised of 3 400-calorie meals a day of your choice (from their own menu plan) and a 400-calorie snack of your choice; a daily core confidence reflection; and an optional exercise program.

Now, since talking with the trainer about doing a cleanse I felt like this jumpstart program would be great for me, but the entire program itself comprises of several things I am not comfortable with; the main thing being restriction of certain foods from my life. My lifestyle change is not about having the perfect body or the ideal weight for my body – it’s about leading a life that is healthy and filled with activity and happiness. I choose to include “unhealthy” snacks for my child, but in moderation and do so in the way that she knows they are a treat and special. I do not want to be a role model for healthy unless it includes how we control ourselves and eat in moderation when it comes to foods that may not be the best option. So, in the end I will take what I can from this plan, and learn about my body in a new way. I will not restrict myself (except during this cleanse) in order to win a contest or to loose weight.

The cleanse is a great way for my body to really get a shock to it, that allows my metabolism to have to readjust and learn to what I am doing with my body. I will follow pretty strictly the plan for the next 4 days, and am prepared for the crabby moods and the fatigue that will come on with the loss of coffee and higher carbohydrate foods. I’ve chosen to increase the protein options though since I am in such an active lifestyle right now. Here is the 4 day eating plan…

Day 1:
Breakfast: 1 cup Cornflakes; 1 cup milk; 1/2 cup applesauce; 1/2 cup roasted sunflower seeds
Lunch: 4 oz turkey rolled up; light string cheese; 1 pint fresh grape tomatoes
Snack: Blueberry Smoothie: 1 Cup Skim milk and 1 Cup frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup cook green beans; 4 oz grilled tilapia; 1/2 cup roasted red potatoes w/ 1 tsp olive oil

Day 2:
Breakfast: 1 cup rice krispies; 1 cup milk; 1/4 cup sunflower seeds; 4 oz pineapple tidbits canned in juice
Lunch: 3 oz chuck light tuna in water; 1 cup steamed baby carrots; 1 light string cheese
Snack: Pineapple Smoothie: Place 1 Cup skim milk, 4 oz canned pineapple tidbits in juice in blender, add a handful of ice, and whip for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup fresh crimini mushrooms sauteed w/ 1 tsp olive oil; 3 oz grilled chicken breast; 1/2 cup steamed brown rice

Day 3:
Breakfast: 1 cup Cornflakes; 1 cup milk; 1/2 cup applesauce; 1/2 cup roasted sunflower seeds
Lunch: 4 oz turkey rolled up; light string cheese; 1 pint fresh grape tomatoes
Snack: Peach Smoothie: Place 1 cup skim milk and 1 cup frozen peaches in blender and blend for 1 minute. Transfer to glass, and stir in 2 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup cook green beans; 4 oz tilapia; 1/2 cup roasted red potatoes w/ 1 tsp olive oil

Day 4:
Breakfast: 1 pack cream of wheat; 1 cup milk; 1/4 sunflower seed; 2 dried plums
Lunch: 3 oz chunk light tuna in water; 1 cup steamed baby carrots; 1 light string cheese
Snack: Strawberry Smoothie: Combine 1 cup skim milk and 1 cup frozen strawberries in blender and blend for 1 minute. Transfer to glass, and stir in 2 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup squash w/ 1 tsp olive oil; 3 oz grilled chicken breast; 1/2 cup brown rice

“Sassy Water” –
2 Liters of water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves

Combine all ingredients in a large pitcher and let flavors blend overnight. Drink the entire pitcher by the end of the day.

Best of #10

2011-02-01T06:35:00.000-08:00

Last night and most of yesterday I had a highly emotional day, for no good reason really, and felt the pressures of stress really wear me down. The things is though that it didn't take me out of the game. I ate a little more then I should have, went off my meal plan some even, but I still did my house work with some grumbling, and then did my 2 hours at the gym. A year ago I would have fallen apart for more then just an evening - I would have gone into the deep end of despair. That says a lot to me, that I've began to recognize my signs of stress and push through it.

This post today is about foods that can help out body deal with stress. I've included these foods into my life alot and I can only imagine what they will do for you! Try these foods out this week when you're feeling a little to much stress.
_______________________
Posted on June 12, 2010

4 foods to help defeat your stress!

So what type of foods make you feel less stressed out? I have a lot of emotional foods that I turn to when I am stressing out. But, most of the time these foods are not going to benefit my weight loss. Most people turn to chocolate, salty or fatty foods, and some people even stop eating; which can also hamper weight loss.

You may be surprised to learn that there are foods that you can turn to when you are feeling stressed out and overwhelmed that will promote belly fat weight loss. I will share with you 4 foods that will help you fight stress without taking you off the path of your weight loss journey.

1. Fish: Studies have found that an increase of Omega-3 fatty acids in your diet can help calm your nerves and get rid of anxiety. So make sure to include an ample amount of healthy fat in your diet to help control your anxiety. I tend to lean towards white fish for the cheap factor, but salmon is one that will give you this in an ample amounts.

2. Spinach: The mineral, magnesium, found in spinach, helps to decrease the effects of stress on the body. Consuming about three cups of spinach daily, about 40% of your daily need of magnesium will help to control your blood pressure during stressful events. This is so helpful when you are adding stress on your body as well during your exercise programs too.

3. Oatmeal: Oatmeal is FULL of Vitamin B, which helps to produce serotonin in your body. Serotonin is an essential neurotransmitter that sends calming signals to your brain. Oatmeal is also a complex carbohydrate, thus the slow digestion of oatmeal provides for the steady production of serotonin in your body and the steady calming of your nerves. This can be especially beneficial to those of us who deal with mild – severe depression, and can boost your levels early in the morning before you have taken anything other supplements or medications.

4. Chocolate: Yes – I’ll let you have a small amount of chocolate, especially since the cocao boosts the levels of neurochemicals in your body. I’ve said this before that this journey we are taking is not about eliminating things from our life, but learning to have them in moderation and allowing you those little pleasures. These neurochemicals produced by chocolate help the brain produce the feelings of happiness and relaxation. However, don’t over-indulge with the chocolate – just a few squares of dark chocolate are all you need to relax and smile. Another side note on the chocolate, don’t just go to the convenience store to find chocolate, go to a nice chocolate store, Godiva; See’s Candy; or even a local candy shop in order to find something to keep around for those stressful times.

These foods will help during those unexpected stressors in our life come out and hit us in the head, but they can also help during those times we know are coming. Such as, holidays and birthdays, our monthly PMS week, a change in your job schedule, the night you have to write out your bills, and even on a rainy day that you wish could have been better. Enjoy your foods and use them to your advantage instead allowing food to get in the way of your weight loss.

Weekly Weigh-In

2011-01-29T08:28:00.000-08:00

Weight: 258.6

Total Weight Loss: I’ve lost -.4 lbs since my first weigh in on January 15th. I’ve lost 49.3 lbs since January 1, 2010.Last week’s weigh-in was not posted (I forgot) but I had gained back my water weight from the flu (about 4 lbs/263) and this week was playing catch up to lose that weight and then some. So, I’ve lost 4.4 lbs this week, which is what I’m looking for, but since it was due to weight gain it was not an exciting number. I spoke with a trainer about where I’m getting stuck, and he suggested shocking my system with a cleanse since I’ve been in this plateau for awhile, and he also said that I should see my doctor and have a physical/blood work to rule out any problems physically (primarily my thyroid). So, that is where we are at folks…hoping for a more successful week coming up.

Biggest Loser Contestant Visit...

2011-01-27T14:36:00.000-08:00

The Biggest Loser - Ep 1003: Week 3- Tina - Video - NBC.com

This week the Biggest Loser Contest at my gym will be hosting a speaking engagement from Tina Elliott from season 10's The Biggest Loser. Tina is from right here in Boring, OR and was voted off during week 3 when she choose to go home. I rooted for her right from the start, and though I didn't see much strength in her for leaving as she did on the show watching her "where is she now" video does show me that she's paying it forward for her family - which is what it's all about.

Her visit will be this Saturday and Wednesday for 30 minutes of speaking and Q & A session. She will be talking about her journey, nutritional highlights, and doing it on her own. Do any of you watch the show, and if so do you have any questions for her? I could probably come up a good dozen questions regarding the show and her journey!

- What are Bob & Jillian like?
- Why did you choose to walk away from a chance of a lifetime and go home?
- What tends to be the biggest obstacle for you in fitness and in nutrition, and why?
- How much more weight do you plan to loose?

Ok, so give me your questions? If you could meet a constant from The Biggest Loser, what would you ask them?

Discouraged, but not giving up!

2011-01-26T07:54:00.000-08:00

It’s week 2 in the Biggest Loser Contest and though I’m feeling confident in my workout routine, I felt major discouragement yesterday when seeing that many people lost weight the first week (and many gained or stayed the same). But, after venting about all the things I see wrong in my weight loss last night to my wonderful husband I feel more stable with my situation. I am in a contest, and maybe that is causing a little more stress to lose faster, but for the most part I’m hear to change my lifestyle and have already made huge strides in doing so. Just yesterday my daughter wanted grapes over anything else; because she’s been exposed to healthier foods then she would have if I was still a junk food junkie. I feel good about that!

Here’s a quick rundown on my vented feelings, so that everyone knows we are all in the same boat.
- I didn’t lose weight last week even though I worked out 6 days in a row, kept my calories down under 1,500 a day, and drank plenty of water.
- I’m still wearing the same sized clothes as I was 30 pounds ago! I’ve only dropped down 2 pant sizes since losing 49 pounds!
- I really want to eat more, and though I’m trying not to not to deprive myself of any certain foods I am trying to change my cravings/desires/pallet into wanting the healthier stuff over the junk food (i.e. – Ice cream, popcorn, taco bell 5th meal)

So, there you have it. I was feeling pretty down last night and if someone had put a temptation in front of me (like taco bell) I may not have been able to turn it down! Though Jon did eat the last of the ice cream right in front of me, I have to thank him for doing so. Because I may have eaten it today with some good qualifying reasons.

So, I may not win the 3 week challenge, because I may be putting on more muscles around my body, but I have to remember that slow and steady will win the race, and there will be a week where I have huge results. I just have to give myself a little more faith!

Tuesday’s Daily Calories: 1,535
Tuesday’s Daily Calorie Burn: 736 (estimated)

Monday’s Daily Calories: 1,384
Monday’s Daily Calorie Burn: 1,150 (estimated)

Burpee and Advanced Burpee Demonstration

2011-01-25T07:58:00.000-08:00

Here's a great demonstration of how to do a burpee. I am struggling with this exercise every time I do it, and it has a lot to do with stiffness in my hip flexors. So, I suggest stretching very well before proceeding. Of course, consult your doctor if you are not a frequent exerciser.

45 Minutes Exercise Routine!

2011-01-24T07:56:00.000-08:00

So sorry I’ve been away from posting for a few days. It seems to be that Friday, Saturday, and Sunday all blend together and consume me until they spit me out on Monday exhausted and not feeling my healthiest. But, I wanted to share with you a quick workout you can get done in about 45 minutes and really work-up a sweat! Some of this is from the Biggest Loser Fitness Class I’m taking, and some of it is altered to give you more of a cardio workout.

1. 10 min warm-up: Spinning; running at 4.5mph or higher; elliptical; or bike.
2. (5 minutes) Stretch– focus on hamstrings, calves, and back.
3. (5 minutes) Move into a circuit training mode and get a stability ball and a floor mat.
- Crunches with ball 30 seconds – as many as you can do
- Rest 30 seconds
- Push-ups (knees, with feet crossed and off the floor) on mat for 30 seconds – as many as you can
- Rest 30 seconds
- Crunches 30 seconds
- Rest 30 seconds
- Push-ups 30 seconds
- Rest

4. (5 Minutes) Lay flat onto your back on the mat –
- Clamshell Crunch with Ball 30 seconds: Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping your feet just off the ground, knees bent. Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position. Action: EXHALE: Simultaneously lift your shoulders off the ground and your knees into your chest to perform a double crunch. INHALE: Slowly return to start to complete one rep. Special Instructions - Don't let momentum swing your knees up for you. Be sure your hands are not lifting your upper body- concentrate on using abs.
- Rest 30 seconds

- Side Planks: Lie on left side, legs together, feet stacked. Wrap right arm around waist. Keep head and neck aligned with spine. Action: Prop upper body on bent left forearm (be sure elbow is directly below shoulder). Press hips toward ceiling, using abs to stabilize torso. Hold for 30 seconds. Special Instructions: Exercise will be easier if feet are staggered instead of stacked.
- Rest 30 seconds
- Clamshell Crunch with ball – 30 seconds (as many as you can)
- Rest 30 seconds
- Side Planks (right side) – hold 30 seconds
- Rest 30 seconds
- Clamshell Crunch with Ball – 30 seconds (as many as you can)

5. Rest 2 minutes – Lunges 3 sets of 12

6. Burpie &Squats:
- Burpie: stand with feet shoulder width apart, bend at the waist, touch the floor, kick you feet back and then quickly move back into a standing position. (This is extremelyy hard, and as soon as I can find a demo video I will post it.) 30 seconds
- Rest 30 seconds
- Squats: Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward. Slowly lower your body and remember to bend slightly at your hips and stick your butt out. Keep your weight back on your heels and your back as upright as possible. 30 Seconds
- Rest 30 seconds
- Repeat above steps 2 more times!

7. Brisk Walking (treadmill or gym floor or outside) – 10 minutes:
- after 2 minutes move your arms in an up and down motion for 1 minute
- Rest 1 minutes
- Move arms in forward circles -1 minutes – then move arms in backward circles – 1 minutes
- Rest 1 minutes
- Walk at a faster pace for last 4 minutes

8. Stretch your body and do a slow walk

Hope this workout will help you to get some muscle building skills and really get an idea of the areas in which you need to work.

5 recipes - 400 Calories!

2011-01-19T15:09:00.000-08:00

I was browsing the web and found some great ideas for 400 Calorie meals and wanted to share them with you. These all come from Prevention Magazine’s web site, as well as the 400 calorie diet cookbook (which I’ve reserved at the library so I could see how I like it). Enjoy!

Blueberry Nut Oatmeal
1. Cook 1/2 cup dry Quick 1-Minute Quaker Oats (150)
2. Top with 1 cup frozen organic blueberries (80), 2 Tbsp cashews (100), and 1 Tbsp honey (60)
Total calories: 390

Superfast Chef Salad
1. To make the salad, mix 2 cups salad greens (20) with 2 oz water-packed drained canned tuna (80) or salmon (60) and 1/4 cup cooked chickpeas (70). Top with 2 Tbsp reduced-fat shredded cheese (50) and 2 Tbsp fat-free ranch dressing (40)
2. Pair it with a small dinner roll (78)
3. After the meal, enjoy a Hunt's Fat-Free Snack Pack Chocolate Pudding (90)
Total calories: 408 – 428

Barbecue Chicken Pita
1. Stir together 1 Tbsp barbecue sauce (50) and 1/2 cup chopped precooked chicken (120); microwave for 30 seconds or until hot
2. Cut a whole wheat pita (170) in half and stuff each with chicken mixture
3. Top with 1 cup chopped lettuce (10), 2 Tbsp diced cucumber (5), and 1 Tbsp fat-free ranch dressing (10)
4. Pair with 10 baby carrots (40)
Total calories: 405

Confetti Pesto Pasta
1. Combine 1 pint cherry tomatoes (50), 1 1/2 cups cooked green beans (66), 1 1/2 cups diced chicken breast (346), 1/4 cup pesto sauce (230), and 1/4 tsp each salt and pepper
2. Add 4 cups cooked linguine (800)
3. Garnish with 1/4 cup shredded Parmesan (83)
Total calories: 395 per serving; serves 4

Sinless S'mores
1. Place 2 marshmallows (45) and 2 chocolate kisses (50) on a graham cracker square (30) and top with another graham cracker square (30); repeat to make the second one (155)
2. Heat in the microwave until soft and chocolate melts
3. Enjoy with 1 cup fat-free milk (100)
Total calories: 410

Healthy Recipe - Soup

2011-01-18T15:53:00.000-08:00

So, let’s talk food and home cooking for awhile. Now that we know we need to eat more vegetables and whole grains to burn more of our body fat what can we find to eat that goes with that theory? Here’s my first in a series of recipes I will share with you off and on (really until I run out to share).

Now, this is a big one – it’s a family recipe. So, I’m going to copyright it right here and now – do not steal this without giving us credit! Ok, now that that’s out of the way – I call this one

The Heart Family Soup

Ingredients: Serves 6-8 people
2 cans of tomato juice/sauce
1 large box of low sodium beef Broth
2 ½ Cup of water
Cabbage – ½ chopped
1 Cup Barley pearls
Beef, chicken, or ground turkey– 1 lb
Onion – chopped
3-4 medium sized Russet Potatoes
Celery stocks – 3-4 chopped
1 Cup frozen corn
1 teaspoon Sugar
2 tbspn of oil (Canola or EVVOO)
Salt & pepper to taste
Directions:
1. In a large stock pot pour tomato juice/sauce; broth; and water together and stir. Once it begins to boil, add in chopped cabbage. Boil down the cabbage while you prep the rest of the food.
2. Meanwhile, pour oil in a skilled and sauté onions and celery together and then add meat to brown with the vegetables.
3. While the meat is browning, chop up the potatoes and place in the stock pot. Turn soup down to a simmer. Add 1 cup barley pearls. Stir.
4. Once meat and vegetables are cooked, add into soup. Stir in 1 teaspoon of sugar.
5. Simmer (low-medium heat) soup on stovetop for 2-3 hours.
6. When 30 minutes is left in cooking, Add 1 cup frozen corn, stir well.

Serve with your favorite bread – my family loves cornbread and it goes well with this soup.

Nutritionist ??

2011-01-18T07:37:00.000-08:00

Last night after Zumba I went up for the Nutrition Class offered for the Biggest Loser contestants. I was expecting some great meal planning tools, ideas for substituting foods, and ways to burn more fat with your diet. I mean when you're a sport nutritionist I'm gonna have some high expectations. But, it was a total flop! This gal odvisouly knew what she was talking about, but really had no clue how to instruct a group of fat people on how to do it. She had portion sizes of certain foods laid out on her table and handed out a paper about what foods are good, and how many carbs, fats, or calories they might have. I really felt like I could have taught this class better then this women did. I felt bad for these women who seemed to be just starting out and didn't have a real clue. I asked a lot of questions, just like the trainers told me too, and it almost felt like people didn't want me to ask them. I also felt like I was being talked down to about diet and nutrition. I mean when you look at someone in a Biggest Loser contest, I get maybe you're going to pre-judge them and think maybe they don't know much, but I do and that's what frustrated me. It was a total waist of 30 minutes!

So, since I did not pay for the extra training portion of this contest I may be at a slight disadvantage, but at the same time I'm planning to lose a great deal of weight and that motivation could really push me forward!

I plan to follow a strict diet of calories between 1,300 - 1,800 a day. Also, no more then 250 grams of carbohydrates, and a fat intake of 39-54 grams a day. This will take a lot of time and dedications, and I am prepared for that. I will meal plan each day, and follow that, and when life gets in the way I will work around it. Starting next week I will be following a diet plan laid out for me on SparkPeople.com - one that is filled with a small variety of foods, so I may make my own adjustments to it. I will post more on it when that begins.

So, if you feel like you don't know enough to eat right or that you need more direction, I feel I certainly can help you in that area. I'm not a certified nutritionist, I'm in no way trained with all the answers, but I've been at this long enough to know what needs to be done.

Biggest Loser Contest 1st Challenge

2011-01-17T09:37:00.000-08:00

My first challenge for the contest is being laid down right away and it's super motivating! The Highest Percent of Weight Loss at the end of week three, February 4th wins, and Men and Women compete against each other. There will be only one winner. The prize is a $25 subway gift card, and let me tell you that would be awesome!

Here are the rules:

Week 1 -(Jan. 17th) and Week 2 - (Jan. 24th) - Weigh-in, record the date, your weight and your assigned number on the weigh-in slips provided. Turn them into the front desk or trainer. A TRAINER DOES NOT NEED TO WEIGH YOU IN THESE TWO WEEKS.

Week 3 - (Jan. 31st)
Dead line to weigh-in is Fri Feb. 4th by 12:00 noon
This weigh-in MUST be verified by a trainer or staff member and initialed on the weigh-in slips. Turn slip into staff or trainer who witnessed & verified. The trainers MAINTAIN the biggest loser board.

So, tonight at the first class I will get an idea of who I'm up against in this challenge and hopefully my nutrition plan will crack that metabolism in gear and I will be off to a head start!

Biggest Loser Contest Weigh in & Tips

2011-01-16T22:19:00.000-08:00

Here’s the slip of my weigh in today at my Biggest Loser weigh in.

And here is my weigh in on Wednesday.

There is a -6.8 loss in three day! Not exactly a great time to loss that much weight, but I can’t complain.
My one question for the trainer was how to you lower your body fat at the same time as losing weight? His advice was about turning your body fat into your energy by lowering your simple sugar intake through high protein diet and a lower carbohydrate diet. Now, I kind of flinched at the low carb diet phrase, but he explained to me that the carbs you ingest need to be complex carbs – those with WHOLE WHEAT! Do not mistake multi-grain for whole grain please, they still posses simple sugars and bleached grains. So basically, a simple carbohydrate is a surge of sugar that will spike your insulin levels that can result in lowering your metabolism and weight gain or stored fat. Complex carbohydrates are more complex for your body and take longer to be digested – giving you a lasting fullness and energy. Research has shown that a complex carb enters the blood stream slower and only rises your insulin levels gradually, which can evens out your urges to eat and less stored fat. Now, some white bread and white rice can still be seen as a complex carb, so we have to be safe in choosing the right carbohydrates over the wrong ones. So, the basic step to choosing the right foods in not to just label simple or complex, it’s about finding the foods that are less processed and ones that are more whole or unrefined. Fiber and nutrient-rich vegetables, fruits and beans, which also contain carbohydrates, make a great source for health and weight loss. So, limiting your intake of processed foods that are sweetened and sugary and choosing foods that are wholesome and natural (not canned, bleached, or processed) will help with your weight loss goals and help you to maintain a healthy lifestyle.

So, instead of just being vague with this, I want to give you some ideas of good food choices and bad ones. I also want to help you find them in a way that doesn’t cost a ton of money either.

Good Choices:
- Fresh fruits (apricots, oranges, plums, pears, grapefruits and prunes)
- Oats
- Bran
- Barley
- Wheatgerm
- Brown Rice
- Root vegetables & greens (Broccoli, cauliflower, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes and asparagus)
- Pita bread
- Whole grain cereals & breads
- Beans (lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans)
- Carbs with the good fat: nuts; seeds (flax seed, sunflower, pumpkin seeds); avocado

Poor Choices:
- Limit intake of high sugar fruits (apples, banana, and berries) but do eat them for their sources of vitamins and minerals, but in moderation.
- Syrup
- White bread & white rice
- Bagels
- White Potatoes (these can have some benefits to them, so in moderation only)

Tomorrow I will be taking a sports nutrition class for my Biggest Loser Contest. So, look forward to some helpful information coming from that soon too.

Stomach Flu....oy!

2011-01-14T22:22:00.000-08:00

This past week I’ve had the stomach flu and have managed to loss any progress I’ve had in my fitness program. Although losing 10 pounds in one day was easy on the spirits, I’ve felt completely ill and lethargic for more then 3 days now. Some of the things I’ve been doing to keep myself sane and not go into starvation mode was sleeping a lot and eating the B.R.A.T diet. The BRAT diet is short for banana, rice, apple sauce, or toast. I’ve also added in Jell-O and trying to keep water in me. Seeing as that my Biggest Loser weigh in was only 36 hours after the virus hit me, I couldn’t afford to lose all that weight right before. So, I did my best to get my body back in order. Coming up is the quick advice from the trainer who weighed me in.

Best of #9

2011-01-12T07:46:00.000-08:00

Stress is such a huge part of our daily lives and sometimes it takes over our mind and body (especially). This past post doesn't have any tips or helpful thoughts, it's just a reminder to you that we all have a hard time. I'm having a hard time even this week, only 2 weeks into the new year. Let's refocus on our goals, and remember to simplify your life instead of complicate it.
____________________
March 06, 2010

Help me De-Stress!
Ok, so apparently I didn’t get the message that I gained weight yesterday since I baked chocolate chip cookies tonight. I only had 2 cookies, but it’s just not something I should be eating. I know that this journey is not suppose to completely restrict me from enjoying life and all that it has to offer, but I feel guilty for eating them. I should be proud that I only had 2, and that I didn’t sit and eat the whole bowl of batter instead.

I’ve noticed that my stress tolerance is much lower the past few days and that usually leads me to eating and stress is a huge factor with your body holding onto fat instead of allowing you to shed it. It can cause blood pressure increases, headaches, fatigue, and digestion problems. I’ve probably had all of these issues this week, so I need to distress some how. My at home exercising doesn’t seem to be allowing for the distressing that I need at this point, and I’m not sure where I can get it from. Some people drink, I usually eat, so I need to find some better coping mechanisms. I love to scrapbook and usually it’s a great outlet for me, but I’m at a pass in that road for the time being as I wait to pick up new photos I’ve printed. So, any suggestions followers?

Other things I’ve been trying include cleaning, sleeping, longer walks, zoning out, baking and not eating all the food, and of course the useless crying jag. I might go track down my knitting and try to finish the baby hat I started in the hospital 2 years ago.

Life getting in the way!

2011-01-12T07:42:00.000-08:00

Life has gotten in the way again of my goals. I’ve had two days without the gym now and I know to most of you that sounds like nothing, but for me to stay focused I have to stay consistent. I can’t go off track even a little, and sometimes I’m just going to have to admit defeat in that area from time to time. Monday I had a birthday party to go to, and by the time we got home and put Julia to bed I was so tired I fell asleep on the couch until midnight. Since I had made it to the gym Sunday I didn’t feel super horrible, but I did miss a day of my 30 day challenge. That gave me some guilt. Then came Tuesday, and I had some out of the house work to do (babysitting) all day and had a very frustrating time attempting to get Julia to take a nap in a place other then her own bed. (Took all my energy!) So, by the time I was headed home I was so mentally fatigued that I could barely talk. My amazingly loving husband was fabulous – he made dinner, took care of clean-up, let me fall asleep off and on all night long, and even gave Julia her bath and did most of the bed time routine. Again, I missed the gym and my 30 day challenge. I was so drained I couldn’t even find the energy to stretch! I went to bed early, slept the entire night, woke feeling rested for the most part, and am ready to find the strength today. For the days that are hard I’m really going to have to dig a lot deeper into my soul and faith to know that even when it’s hard I have the ability to succeed. I think one of my major road blocks in life has been not allowing me to see this. So, today is Zumba night and I will go and work my butt off, come home and do my 30 day challenge, and pass out from even more exhaustion. And, it will all be worth it in the end!

A Side note – I have my Biggest Loser Weigh in and body comp test on Friday at 12:30. More details on this to come.

Best of #8 - from the beginning

2011-01-11T07:03:00.000-08:00

Here's my post from the beginning of my journey. I began by using the Wii's EA Active 30 day Challenge, and am currently doing the same workout (at the highest difficulty level now) again to see how much better I can do it. The leg strap still does not completely fit my leg, but it's so close I almost won't need the extension strap soon! This beginning post was the momentum I needed to make a change in myself - I can hear how scared and anxious I was about making change in myself, and today I have the courage and strength to keep going and fight through the nerves. I hope those of you with a Wii and no gym membership can really relate to this - having just the moderate activity that it gives you is such a great start to your new life!

_______________________________
December 27, 2009
The Program
Well, it’s the beginning of the week tomorrow. Yes, I start weeks on Monday. I have 5 days left before the mission begins. For Christmas my mom gave me the Wii EA Active 30 day challenge game. It’s basically a more advanced wii fit. I haven’t used it yet, but I have thoroughly read the manual, and of course my thighs are too large for the absurdly small leg strap that holds the num-chuck controller. Ok, side note, if you are reading this and you have never heard of the Nintendo Wii and or never used one you are severally lacking in experiences with technology. To learn more about the Nintendo Wii, click here.

So, the plan that I have half heartedly thought out is to get up at the insane hour of 6:00 am after Jon has fed Julia and put her back to bed. This of course doesn’t always go smoothly, and I will have to see how long this schedule will hold up with the recent refusal of nap times from my darling daughter. After dragging, hauling, and physically yanking myself down the stairs and pouring a gallon of coffee down my throat I will unhurriedly motivate myself into beginning the 30 day challenge with my Wii Fit. I also plan to get outside on the dry days and take walks with Julia, adding to the more physical lifestyle I’m attempting to have. Saturdays I may drive into Portland as well to walk dogs and Julia with my mom (gas money providing).

On top of this drastic change in my daily schedule I will begin to change my eating habits. The first few days may not be as structured and cleansing as I would have hoped for. (Grocery shopping occurs after pay day, the 5th of each month.) So, I will have to work with what I have in the house. Meaning of course I have to work on getting all the detrimental cuisines (i.e. chocolate, bacon, and soda) out of the house away from harms way (my butt).

I am scared, nervous, excited, and very pessimistic about the endeavor I am about to embark upon. I have little will power and a lack of support going into this. Not that people aren’t there to tell me good job and agree with what I’m doing, but most people find out your on a diet in the middle of eating a cheeseburger in front of you. Or any other craving I may be having at the time. My amazing and loving husband supports and encouraged me with everything I do, but at times it’s from the couch with a can of Coke in his hands. My other fantastic supporter is my mother, and she is also beginning a more active lifestyle again, but her schedule doesn’t always give way to face time.

2010 here I come with a declaration of change! I do not sit here announcing no more junk food, but stating that I am making an effort to become a healthy and more active person. I am going to make the move towards moderation of the delectable, and a step away from the fatty, salt loaded fast foods.

Best of #7

2011-01-09T16:42:00.000-08:00

So it's a new year and some of you are wondering how to drop those holiday pounds. Well, let's focus on the energy our body needs and how the amount of calories we take it will affect us in our weight loss. Read my article from back in July to enlighten your calorie knowledge.
____________________________________
July 05, 2010
Calories In VS Calories Out
First things first, I hope everyone had a wonderful Fourth of July and that they enjoyed all the wonderful food that goes along with it. I absolutely went overboard with food, all due to emotional eating. I have to admit I did not have a handle on it yesterday, and it was pretty difficult to have control when I was so upset with things.

I did however have some thoughts on how we should eat and how to eat when there are days we do not exercise. Do we limit our calories when we aren’t going to “burn” any? Or do we keep the same amount of calories we consume on a daily basis? Consuming calories provides your body with the energy it needs, while physical activity burns off calories. So the key to successful weight loss is finding the right ways to balance the calories you take in with the calories you put out. When we take in to many calories during a meal the end result is Fat storage, and not in the usage of energy the calorie is intended to be used for.

So, how many calories should we be consuming? Your energy needs take precedence over all other body functions. For an adult, there are three factors that determine your total energy requirements. The first is your Basal Energy Requirement. This is the minimum amount of energy needed by the body at rest in the fasting state. It includes basic body functions such as respiration, cellular metabolism, circulation, gland activity, and body temperature control. It is affected by such things as age, gender, pregnancy, body composition, nutritional status, sleep, climate, and fever. The second energy requirement is your Physical Activity. The amount of calories needed for physical activity depends on the type of activity or work, the intensity and the duration. The last requirement is Specific Dynamic Action of Food. This is the amount of calories needed to manage food intake and includes digestion, absorption, and metabolism of food. Now, we’ve talked about that if we burn 500 calories a day for 7 days we should in theory lose 1 lb if we have not taken in more then our allotted daily calories.

But, some of you still think that to lose weight, the lower the calories, the better. Ironically, the key may be eating more calories. You can actually hurt your body's ability to lose weight by going too low. Here's why. The body has a protective mechanism. When calories drop too low (it’s recommend a minimum of 1,200 for women and 1,500 for men) the body reacts as if it is starving and tries to conserve energy. It will lower your metabolism, conserve calories and fat, and you will NOT burn calories as quickly. This results in a slower weight loss or even no weight loss. This is what’s known as "Starvation Mode." When calorie intake falls below 1,200 to 1,500 calories a day, it is also extremely difficult to follow a balanced diet and obtain all the nutrients that are needed by the body to stay strong and energetic and prevent disease. These very low calorie intakes can also lead to other health problems such as eating disorders, gout, gallstones, and heart complications.

Hitting a plateau during a weight loss program is normal (though it can still be frustrating). Your body requires fewer calories to function as your weight decreases. It needs time to adjust to all the healthy changes that are occurring due to the weight loss. So continuing to follow the same eating and exercise patterns won’t work forever. Your body will adjust differently then those around you, and that can seem unfair and frustrating. To jump-start your metabolism and break out of the plateau, you may need to select a different form of exercise to stimulate other muscle groups to become more active. Do not become discouraged; this may take several weeks or months. Stay focused on all the positive things you have accomplished. Your goal during plateaus is to try not to gain any pounds back. Keep your calories around the same range EVERYDAY in order to keep you metabolism working at its fullest and allowing your muscles to grow for you burn more fat.

So, even if you are not at the gym today keep your eating habits the same as you have been. Your resting metabolism is still working hard at burning that fat and making your body adjust to al your changes. Keep up the hard work.

Stay-at-Home-Mom daily food log

2011-01-08T23:08:00.001-08:00

So, what does a SAHM eat during the day while she’s trying to lose weight and be healthy? I’m glad you asked because today I kept a digital record of what I ate for you because I know how much you want to know. Humor me and agree please.

So I’ve been trying to find time to really plan out what I’m going to eat down to every calorie, but it takes time and a lot of creativity to keep that up and those aspects are usually used up on other things my SAHM duties call for.

For breakfast I had an Eggo Multi-Grain toaster waffle with no butter, no sugar added strawberry jam, and light sprinkle of light syrup. I also had a banana and 2 cups of coffee.Snack consisted of this little marshmallow, chocolate walnut bars my Sister-in-law brought over (darn her!)

Lunch was yummy! I made a roasted turkey sandwich on whole wheat bread – with miracle whip and spicy mustard sauce; Swiss cheese lettuce; tomato; 1 pepper-chini sliced up; and a sprinkle of black olives. I had an apple with it and a bowl of salad with ranch dressing.

For afternoon snack I had some corn chips and salsa while I made soup for dinner.

The grand finale for the evening was Heart Family Soup (Jon’s family) with cornbread. The soup is a beef and tomato based soup with barley, potatoes, vegys and diced up beef. It’s yummy!!I choose not to take the time to count the calories for each meal, but I kept my portion sizes under control and will attempt to gather some calorie date another day.

Best of #6

2011-01-08T16:30:00.000-08:00

I think exercise is great for all of us, young, old, fat or skinny - we all need it in our lives! Back in March (and some time after) I was keeping weekly fitness challenges, and this was so inspiring, so now I have them in a larger scale (The Biggest Loser contest) and am keeping them as motivation.
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March 24, 2010
1-Hour Every Day Ladies!
The past two days I have been very successful in my one hour goal. I have been using a borrowed workout DVD by Jillian Michaels from the Biggest Loser. It’s a crazy intense workout packed full of everything in 20 minutes. I started last night and did another tonight, and let me tell you my muscles feel like jell-o. I’ve also added in my daily walks with Julia, and managed 1 hour!

I recently heard on the news that a middle-aged women (what age is that, because I certainly feel middle-aged) needs to work out at lest 1 hour a day every day in order to loose weight. This is ridiculous to put so much pressure on women, but now that I am in day 4 of my 1 hour challenge I can feel how important it is. During the huge pump to encourage children to get out in play the catch phrase was “Get out and play, one hour a day!” Now why would 1 hour a day apply to children and not adults? We need it just as much as they do, probably even more with all the stress and responsibilities we hold on our shoulders. Now I am no way saying that this is realistic, but if we break it up into 15 or 20 minute increments through out the day is certainly can be. Hope everyone is working on the challenge!

Tonight by the way my wonderful husband worked out with me, and it really helped me to get through the intensity of my exercise. I really think having a partner during the hard times is so crucial, and I hope I'll be able to lean on him more for that. Thanks babe!

Total Calories Burned today: 802

Best of #5

2011-01-08T10:09:00.000-08:00

Stress comes and goes from our lives and we have to learn to cope with it in healthy ways. I've dealt with unhealthy coping problems all my life, and continue to struggle with emotional battles. But, the struggles come easier when you make changes in your life to be healthy. Here's a post from last summer about how our stress can affect our weight loss and how to combat that problem.
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Posted on June 07, 2010

Conquering Stress with your weight loss
So, the last 2 weeks have been an enormous amount of stress for me. Not 24/7 intense stress, but that lingering feeling of impending doom stress. That I’m just waiting for the other shoe to drop before things just get worse. Every time my cell phone rang I feared the worst. I attempted to combat this stress with the normalcy of my life. Making meals, playing with Julia, have the older kids over to hang out, baking, and especially going to the gym. But even with my gym time and my battles against the stress it still seems to have won over my battle with weight loss. Is there any real ‘weight’ to this? Is the stress really causing me to not loose my weight? And how do I get past this wall?

Research does support some link between stress and weight. Stress often causes people to drop good eating and exercise habits that helped them lose weight. This is certainly true in my case. I had Dairy Queen for desert one night, and caught myself several times attempting to over snack between meals. My intensity in the gym even went down the hill. I just couldn’t get motivated!

The other problem was my fatigue that went along with this stress. I had so much going on in my head that most nights I would wrestle with bad dream, or just not fall asleep at all. When people are stressed they have trouble falling asleep. Studies show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Tired people often turn to food, too, to replenish their energy. I so did this! I remember thinking how eating more “healthy” foods would benefit me during the time of stress, but just ended up over eating and then taking a nap.

When we are stressed most of us who are attempting to change our habits and loss weight become emotional eaters. When we are making these changes it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation for a successful weight loss plan and healthy lifestyle.

Even when we are having challenges in our lives we are still on this journey to make a better self, and need to find ways to conquer the effects of the stress when avoiding the stress is not an option. I need to remember to have these posted on a wall or the fridge to remind me what I need to do when all I feel like doing is eating or sleeping away the stress. Here is a list of healthy stress reducers.
• Take a walk – even at a slow pace, your body will release chemicals to help build back you’re your feel-good moods.
• Stretch – turn on the radio or TV and stretch out the stress in your muscles. Basic stretches can be found here.
• Work up a sweat – when we exercise we release so much tension in our bodies and this is the best way to allow your body to loose weight and de-stress at the same time.
• Get a massage – this isn’t exactly cost affective in my world, but I have a husband who will work out those tense muscles for me too. This really can help or you to be able to ignore the emotional eating and sleeping, and bring you back to the reality of your weight loss.
• Eat something healthy and tasty after you work up a sweat – fruit smoothie, yogurt & granola, trail mix, and just some plain fruit cut up.

So, how to I move from just making healthy habits to making this my lifestyle and not struggling with these hurdles anymore? There are five most common problems that people run into when attempting to identify, work through, and overcome emotional and mental (attitude) problems that people face when they set out to change their lifestyles. These include inadequate problem-solving skills; unrealistic expectations; toxic guilt & negative self-talk; emotional eating; and lack of intrinsic motivation. We will revisit some of these problems this week with a series of motivating and helpful articles on getting past these challenges.

In the meantime, here is this week’s challenge. Weekly Challenge: Keep a journal of your daily food intake and track when you are emotionally eating (stress, bored, tired, or happy). You don’t need a fancy web site to do this, just pull out a notepad each day and write it down.

Meal Planning

2011-01-07T07:53:00.000-08:00

Alright, so let’s talk about how to keep a healthy diet in the home without spending hundreds of extra dollars in order to do it. I’ve been a food budget for almost a year now, paying cash only, and when the cash runs out that’s what I have to live on until pay day. This in theory can sound very difficult, but it really isn’t! I’ve posted before about Pantry Meals and healthy family habits, and I just wanted to show you how my 2 weeks of healthy eating will begin. Here are my steps.

1. Write out a meal plan for dinner for 2 weeks
2. Search for coupons and what is needed in the pantry and freezer
3. Write out my grocery list by section of the store (I shop at WinCo – it’s the least expensive store, has bulk foods, and easy to navigate store)
4. Buy bulk meat at Costco – now you can choose to do Safeway, WinCo, or your local meat market, but I enjoy the Costco trip and their prices stay the same every month. Also, stick with lean meats, i.e. ground turkey, pork, and chicken. If you are going with beef, get as lean as possible, below 10%.
5. Stick to your meals – no eating out. Keep a list on a white board in the kitchen, check off the meals as you cook them. If you have an event or do a pizza night, plan it into your budget and grocery shopping, and then you won’t over buy food that won’t get eaten anytime soon.

Here’s my menu for the next 2 weeks:
1. Chicken/hard boiled egg salad with melon slices
2. Roasted chicken, red potatoes, steamed vegy
3. Taco Salad w/ turkey meat
4. grilled pork, peppers & onions with rice
5. Turkey burgers w/ fruit & fries
6. Mini Pizzas w/ fruit
7. Sushi & fried rice
8. Stuffed Chicken
9. The Heart Family Soup
10. Burritos
11. Baked Pork chops w/ roasted potatoes & vegetables
12. Turkey Meatballs & Spaghetti
13. Chicken & Rice casserole w/ Salad
14. Chicken pot pie

As you can see I have a lot of chicken dishes, and also ground turkey and pork. These are staples in our home. I have one beef meal (the soup dish, with stew meat), and I think it’s good to add that in at times to give your food some variation as well as a different nutrients. Now, I did not add in my events and pizza night into this because I use extra meals before going shopping again (Plus, with pizza night I usually add a salad, so I need that added in). So, this way I can have a reserve meal in place if I can’t make it to the store before I need to. Some weeks I will just add those in, but my freezer’s a little bare, so I couldn’t go that direction this week. I hope this can help you in your lifestyle changes and encourage you to avoid the drive-threw and take out!

Best of #4

2011-01-06T16:07:00.000-08:00

So, I can't tell people enough that it's not about dieting or starving yourselves or even restricting food from your diet - it's about eating enough calories for your body with the right amount of nutrients and nourishment you need. When I was doing my daily food myths I don't think I made this clear enough - FOOD IS GOOD - PILLS ARE FAKE! Every time I would see someone during the holidays they would tell me how great I was looking and of course that's so great to hear, but the next thing that was said was usually "What kind of diet are you on?" "What's your secret?" And I'd always tell people, exercise and a healthy lifestyle, I don't restrict my foods because I want to be a role model for my daughter and not a dieter! It's important for our children to see what moderation looks like and how we can successfully maintain health even when we indulge. Now, what does this all have to do with a vitamin? Well, I hear a lot of people say they don't eat a lot of fruit and vegetables, but they always take their vitamins...yet they judge those who are eating more food on their plate, with more of a variety, because they aren't watching what they eat. On the contrary - those of us with a full plate of food will have more energy, strong muscles and bones, a faster metabolism, and better skin (to name a few benefits) because we've included all the food groups and not a fake one. Bring on the Vegys!
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Posted on May 23, 2010
Myth #4: If you don't eat enough healthy foods, taking a supplement will cover your bases.

Truth: A poor diet supplemented with vitamins is still a poor diet. Food remains your best source of vitamins, minerals, antioxidants and phytochemicals that are necessary for good health, and there has been no evidence to date that proves people who take supplements are any healthier than those who don't. Spend a little more time and money on delicious, tasty meals and snacks to meet your nutritional needs instead of supplements. Remember that a supplement is just that—a little extra in addition to wise food choices like real fruits, veggies, whole grains, lean proteins and calcium-rich dairy (or non-dairy) products.

Myself: I rarely remember to take a daily vitamin, but I do feel that it is necessary to take one. Like it says above, spend more time focusing on getting your daily nutrients from the foods you are eating instead of a pill. Another post will be needed on what foods help get the best and most efficient nutrients. Look for that in the near future.

Zumba!

2011-01-06T07:12:00.000-08:00

Zumba was amazingly fun last night and challenging at the same time. If you don’t know what Zumba is then you are missing out. A fitness class choreographed around Latin inspired music and dance moves, Zumba is high intensity and easy to do (once you get the steps down). Some of the moves can be very exotic at times, and for the mostly house wives and moms in the class last night I can say that everyone was bust’n out their best moves. I myself was very thankful for the dance lessons I took with my husband before our wedding, where we learned many of the same dance steps that are utilized into Zumba. Overall, a great workout, with a great instructor, and an unintimidating group of people made for a great experience I will go back for again.

The class itself was an hour long and filled with about 50 people – an overwhelming portion of women of course with a couple of scattered men into the mix. The instructor was high energy and kept the pace at a steady; moderate level of difficulty, which I really liked. I’ve had aerobic-like classes before where it starts out super easy and you get over confident, and then all of a sudden the music changes and it’s the hardest thing you’ve ever done! Nope, not this time. Of course there were times where I had to stop and watch her steps, but never did I feel that I was lacking in ability. There were a lot of side stepping, bouncing, arm movements up and down, and squatting. I was very impressed with how much of a full body workout this class is going to be. A full hour of high intensity cardio is just so thrilling to experience, especially when most of my days consisted of cleaning house, cooking food, whipping poppy butts, or sitting around playing with toys with my daughter! Don’t get me wrong, I love almost all of the activities (sans the poppy butt), but a full hour of time where I had to focus on nothing else but moving my body in the right ways really helped to clear my mind and focus my energy again.

So, what are the results from this class? Well, I looked up at Sparkpeople how many calories I may have burned and they had posted that there is no way to adequately calculate how many actual calories are being burned and there is no scientific study done to tell how many are being burned in Zumba. So, I hit the search engine on Google and ended up at ehow.com where they have posted this.
"Zumba workouts can vary in intensity, and calorie burn depends on an individual's weight, fitness level and muscle composition. During an hour long session you can burn anywhere from 500 to 800 calories. On average, a 150-lb. person can expect to burn 536 calories during an hour of Zumba. "
So, since I am not an average sized person I really have no clue how many calories I burned last night in Zumba class, but I can tell you this – I sweat like crazy when I workout hard and I went home with a wet head of hair and wet t-shirt. Zumba is an exhilarating, fast paced, total body workout and exactly what I was looking for!

Weekly Weigh-In

2011-01-05T14:30:00.000-08:00

Weight: 265.8

Total Weight Loss: 42.3 since January 1, 2010

I have lost -.2 pounds since December 1, 2010 and a total of 42.3 pounds in over a year. This of course is not a huge number, but it does say a lot about how I spent my holidays. I did not over indulge, and was able to maintain my weight the entire time. A little secret – the day after Christmas I was up 4 pounds from my December 1 weigh in, so I guess I could say I’ve lost 4 pounds in 2 weeks. But, to be official that is all I’ve lost, -.2 pounds. We shall see what next week brings us!

Best of #3

2011-01-05T06:26:00.000-08:00

Today I wanted to remind all of us how tasty and awesome salads can be. Last year for my birthday we made a build your own salad bar party! Hello, that was wonderful and so creative of us! Here are some tips to make your salads taste just that much better, but without adding on the fat!

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Posted May 19, 2010
Lettuce
The foundation of most salads, lettuce adds substance, crunch, water, and fiber for very few calories—only about 10 per cup. But if you want all that and vitamins, too, toss out the iceberg and toss in the romaine, mixed baby greens and spinach. While iceberg lettuce is lower in nutrients (and still makes a decent choice if it's the only thing available), these other greens are rich in vitamins A, C and K, manganese, and folate.
Love all of these, make sure to mix it up A LOT. I am a huge fan of iceberg and spinach, but get bored of both easily.

Protein
Adding protein, such as lean meat, tofu, eggs or beans, will help bulk up your salad and keep you full longer. Unfortunately, many protein toppings are deep-fried, breaded and greasy, which adds unnecessary calories plus cholesterol, sodium and fat to your salad. Skimp on fattier toppings such as bacon and fried (breaded) chicken strips, and go for lean proteins instead. Grilled chicken, canned beans of all kinds, chickpeas, tofu, hardboiled eggs (especially whites), or water-packed tuna are leaner choices. Nuts and seeds are popular in salads, too, and while they’re a healthy source of good fats and some protein, they’re not exactly low-cal. If you choose to add them, watch your portions (1/2 ounce contains more than 80 calories).
Hardboiled egg is the best, I also can not stand chickpeas and garbanzo beans, so they will not be added into any salad I am making. Also, I’m a huge fan of baby shrimp, go for that one of these days.

this is last night's chicken salad - shredded iceberg lettuce, diced red onion, chopped mozzarella cheese stick, diced mushrooms, cherry tomatoes, broccoli, hard boiled egg, and grilled chicken strips with red pepper flakes.

Cheese
Restaurants know that people love cheese, so they tend to pile on multiple servings of it on their salads. It might be tasty, but it sends the calorie counts sky high! While cheese is a nutritious food that adds flavor, calcium, and protein to a salad, enjoy it in moderation due to its high fat content. Just a half-cup of cheddar cheese (the amount on many large restaurant salads) contains 18 grams of fat and 225 calories. To keep calories in check, use a single serving of cheese (approximately 2 tablespoons). Choose low-fat varieties as much as possible to save on saturated fat and calories.
Don’t add cheese if you’re going to add regular and not light dressing, it’s just not needed most of the time. But one good tip I do have is use low-fat cheese sticks and chop them up for your cheese, instead of shredded Cheddar.

Pile on the Veggies
Vegetables like bell peppers, grated carrots, sugar snap peas, and tomatoes provide flavor, fiber, and vitamins for few calories. Grated carrots, for example, have only 45 calories in a whole cup, and there are only about 20 calories in an entire red bell pepper. When building your best salad, use as many veggies as possible for extra filling power—and a nice crunch! Practice moderation when it comes to starchy vegetable toppings like corn and potatoes, which are higher in calories. And remember to go for a variety of colors to ensure you're getting several different nutrients and antioxidants in your salad bowl.
Pile them all on! Cucumbers, peas, broccoli, cauliflower, cherry tomatoes, mushrooms, and so much more!

Don't Forget the Fruit
Don't leave fruit on the sidelines! Fresh, canned and dried fruits add a sweetness that can help temper the slightly bitter taste of greens and veggies. They also provide color and texture (not to mention nutrition) to your salad bowl. Chopped apples, pears, grapes, or mandarin oranges (canned in juice—not syrup—and drained) are excellent salad toppers. Chewy dried fruits (cranberries, raisins) work well, too, but they are also high in calories (so only use a sprinkle!). Avocados (and the guacamole made from them) are creamy and nutritious thanks to their heart-healthy fats, but they're also a concentrated sources of calories. Keep your use of avocado to a minimum if you're watching your weight.
So, gym buddy has been doing this. I haven’t ever tried much dried fruit on my salad, so I will have to do this soon. But, I have used the most delicious avocado, and it’s so worth the calories!

Crunchy Toppings
Sesame sticks, crispy noodles and croutons are salty and crunchy but conceal lot of hidden fat. Better options include water chestnuts, apple slivers, a small serving of nuts, crumbled whole-grain crackers, and homemade croutons. To make your own low-fat croutons, just slice a large clove of garlic and rub it over both sides of a piece of whole-grain bread. Cut the bread into cubes and then brown it in the toaster or conventional oven.
Okay, I have to admit, I love croutons, so I use them in moderation. I try to not add them very often on my salads, so that when I do I feel like I’m getting a treat.

Dressing
A very healthy salad could go very wrong with one too many shakes of oil or dressing. The main issue with dressing is its fat and sodium content—and the fact that people have trouble controlling their portions. Two tablespoons is an appropriate serving of dressing, but most restaurants serve much more than that, whether mixed in to your salad or served on the side. Those calories add up fast. When dining out, always ask for dressing on the side and dip your fork into the dressing before picking up your bite of salad. Caesar, ranch and other cream-based dressings (when not specified as low-fat) are calorie bombs worth avoiding. Look for dressings specified as "low-fat" that contain no more than 60 calories per serving. You can also add flavor for minimal calories by using salsa, vinegar or lemon juice.
I love ranch, and hate low-fat ranch, so I will probably never give in to this rule. I do dip my fork or measure out when I can to maintain the lowest calories possible, but I can’t always go low-fat when it comes to dressings. I have a friend who makes her own ranch dressing from a mix, and HELLO, that is filled with some serious calories! It’s good, but I really watch out on that one. At home I try to have a lot of variety of dressings. My other two favs include 1000 island and Kraft Catalina dressing. I also like Kraft’s low-fat Italian vinaigrette (I sometimes cook this on my chicken). I just also tried this wonderful Light, Parmesan peppercorn Ranch from Wishbone. It was very tasty! Give it a try, you won't regret it.

Quick Check in for the night

2011-01-04T22:57:00.000-08:00

I feel amazing and exptreamly tired all at the same time. It's been a rough couple of days with some major changes going on with my kido, and trying to fit in all the extra working out I'm attempting to get in. Last night I had no exercise, but lots of stress with a salad. haha. Tonight though I made it to the gym, did about an hour of cardio and ab exercise, came home to put the munchkin to bed, and then did my 35 minutes of EA Active 30 day Challenge on my Wii. Tonight's workout consited of 35 minutes on the Eliptical and then 15 minutes of stretching and sit-ups on the balance ball. On the Wii was upper body workout, mostly focusing on the shoulders and back. I'm feeling great, and have been making sure to include salads and more fruits into my meals.

Tomorrow is weigh in day! We shall see!

Best of #2

2011-01-04T09:27:00.000-08:00

Today I want to share with you how powerful we all can be. I've learned a lot in the past year and especially in the lifetime of weight loss I have struggled with. Gimmicks don't work, hard work and effort is what it takes.

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Posted on May 01, 2010

Knowledge is Power
What I have learned can help you too. I have started to believe this in myself. I have begun to acknowledge the fact that I do have know-how and can help others with their struggles. Not only in weight loss, but in all areas of life. For so long I had this doubt in myself that I was incapable in helping others. I have a degree in psychology, and worked in my field rather unsuccessfully for 4 ½ years. I am no where close to be able to go back into the working world of counseling, but I think once I am I will be fully directed in the right direction. God has given me knowledge and is allowing me to walk with Him to learn how to use that knowledge.

When it comes to weight loss I fully believe that gimmicks are false hope sent from Evil. I know this sounds rather harsh, but without knowing my bible verses well or much of the stories I do believe that God gives us the power to do such things on our own. Gimmicks are all about short term successes, and not about what we really want to gain from weight loss – a healthy self. I think many people loss sight at that when they want to fit into that bikini or fancy dress for the big night.

When people tell me that they are inspired by what I am doing it makes me happy, but then they proceed to tell me about some system they have to lose weight fast. If you need assistance in learning how to become a healthy eater or have an active lifestyle, then read a book, search the web, talk to a friends, but DO NOT spend money on gimmicks. I remember trying L.A Weight loss a few years ago, and they were all about supplements, certain amount of each type of food, and buy this drink or food. But, I never found any results with them because it wasn’t right for my body. I probably spent around $1,000 or more for that. What a waist. I’ve done Jenny Craig, again, another buy our food program. Weight Watchers is one I have never used, and I do love their recipes, but point counting seems a little out there too.

My program includes learning more and more about what I need to eat and not eat, what area of my body needs to be worked out, and how I am going to do that successfully. I count my calories, and I use a web site to help me with that. I didn’t use to; I use to count them myself using a calculator. I workout 3-5 times a week for an hour a more using cardio and weight training to build lean muscles to burn calories. I read other weight loss blogs that inspire me to keep me motivated. My blog is my ultimate accountability, but I have friends who also keep me accountable. These steps have finally given me the building blocks to know I am living the right kind of life.

I have goals, and they keep me motivated, but the ultimate goal is to live healthy, life long, and be a role model for others and my family.

Best of #1

2011-01-03T15:07:00.000-08:00

So, today I want to share with you one of my post from a year ago. Though the title is named Best of - I find that a lot of my postings are great and helpful, and that just reading them again encourages me. So, today I wanted to focus on Emotional Eating. I know a lot of you are struggling again with the holiday weight gain or just overall wanting to get rid of the extra weight, and sometimes it's those emotional times that give us the hardest time. Read my post from last year - I've found I do much less emotional eating these days and a lot more stress relief in place of the food.
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Posted on January 15, 2010
On a different note, I wanted to bring up the topic of emotional eating. I caught myself this evening wanting to eat because I was overly emotional. (My daughter was crying herself to sleep again.) I stood in front of the refrigerator with both doors open and realizing all I was doing was trying to stuff my feelings away. I closed the doors and thought through my feelings, and even shed some tears. I read somewhere that 75% of overeating is due to our emotions, and I want all of us to really focus on identifying our triggers towards our emotional eating.

Some triggers I have are obviously the stress of my daughter’s emotions. This comes from several areas of emotions. Another area I have that causes me to eat is boredom. I have had this trigger all my life. I can remember as a young girl I would come home before my mom and raid the fridge and watch cartoons. I would do the same thing when I was sick, sad, and as I got older even when I was happy. Before I began this journey 3 weeks ago I would catch myself eating my meal with my daughter, and then if she didn’t finish I would eat hers as well. (Now, I just give it to the dog.)

Emotional eating triggers are important aspect of our weight loss and to ensure you keep the weight off for the long haul. Once we identify those triggers we can take eating and weight problems out of the equation of our emotional problems. To help you identify your trigger’s I have found the break down of five categories of trigger’s from WebMD.

* Social: Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people.
* Emotional: Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety, or loneliness as a way to "fill the void."
* Situational: Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.
* Thoughts: Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.
* Physiological: Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.

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Best of posts will appear once a day for 12 days.

A New Year = New Goals

2011-01-03T07:49:00.000-08:00

Alright people, let’s hear it for 2010 and start off fresh with 2011. I’ve been making it to the gym this past week several times now, and have really missed it. With working part time during the holidays and all the other events going on I had no time left over for myself, let alone the gym. I am back in full force and will start a new adventure soon with The Biggest Loser Contest at my gym. This week I will register for the contest and the following week I will do my weigh in and body composition test. The results and winners are judged on highest % of weight loss and/or highest % of body fat lost in both a men and women's category. So, there will be 2 chances for me to win. I sure wish I had a financial sponsor for this, but I will have to lay down $99 for this whole thing. If I win, there’s no lose for me really, but it will put a burden on our finances this month. Jon and I are prepared to work around that. So, here’s a quick run down of my current weight, some thoughts on goals and workouts, and for the next week I will be re-posting some of my favorite posts from 2010 and then we will get into the contest!

My current weight is 266.6 and I can certainly tell you I am not excited about that number, but I am glad to see that by only indulging myself once in awhile during the past month I did alright about not gaining weight. My goals are large and will need a lot of focus from me to accomplish, but with some accountability partners (you readers), my family, and my drive I will do it!

Goal 1: Compete in the Biggest Loser contest at my gym. I would really like to put win as part of the goal, but would need to really size up the competition first. The contest runs into March, so this will be a good long term focus for me.

Goal 2: Complete 30 day Challenge on EA Active Wii Fit game. I started this again to see how well I do now that have lost weight and have a full year of exercise in my system. When I started this journey, the EA Active was all I had to get me started. I felt like it gave me a great starting point then, and it will give me another avenue of exercise this time around too. I began on the 1st and will finish the challenge in 30 days. The program consists of 2 days on and 1 day off of exercise, so some days I will do the Wii and the gym depending on what’s going on. So far I have really enjoyed the muscles that are being worked again – I had mostly been focusing on cardio lately and not strength building, so this is a nice variation to my workouts.

Goal 3: Zumba class! My gym is now offering Zumba fitness classes and I am interested in seeing how this class works. A lot of my friends have been working out with Zumba for awhile and have seen great results with it. They also say it’s challenging at first, but very rewarding and fun at the same time. The class is offered at 6:30-7:30 on Mondays and Wednesdays, so this will correspond with a lot of things and I will have to work out lives around trying to go to this class.

Goal 4: Lose 30 pounds by April 1! Wow, that’s a deadline that is looming close. I’m only giving myself 3 whole months to shed the weight. Why you ask, well that would be a couple of weeks after the biggest loser contest, but I really just want to have a deadline. I don’t want to keep telling people around spring time or early summer. It doesn’t give me a sense of urgency or keep me on track if I just throw out a time period that is ambiguous. So, that’s 10 pounds a month or 2.5 pounds a week. I can so do that!

Goal 5: Keep a daily food log, sometimes counting calories, but without obsessing over it. Last year at this time I began a head first focus on counting my calories, and it took up a good portion of time to calculate, input, and keep track of all the calories going in me. So, I’ve made my own little journal and will write down what I’m eating and the calories if I know them. If I can see when and what I am eating in front of me I think I will have a better perspective on anything that could be hampering my weight loss.

So, there are the goals and the hard work ahead of me. I hope you will continue to join me on my journey and send encouragement my way. I will do that same for your journeys and help lead you onto a new and healthy path for your life. Happy New Year and I mean it, make it a happy one!

One little word

2010-12-31T08:16:00.000-08:00

Though I have posted this on my other blog I felt the need to add it here too since so much of this is focused on weight loss. Read my new goals and see what's in store for 2011.
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Ali Edwards has been one of the most inspiring people in my life. Although I do not know her personally I do feel a close relationship with her through her scrapbooking, blogs, and personal testimonies of struggles and defeats. This year I will be joining her in choosing 1 word that will help me shape what this coming year will look like. I have several large goals for 2011, and feel the need to make them public and document them. Of course in my little organized brain I also feel the need to make it all work together; otherwise I could easily veer off course. So, my one little word for 2011 is simplify.

Simplify is defined as to make less complex. This year I can not wait to reach my goals, to loose weight, clear out all the junk in my basement, have a baby, and mostly to be more focused on what matters. The words Simplify and minimize have been roaming around my head a lot, so I went with Simplify when I looked up the definition - seems to be the directions I am in. Can't wait to see what it brings to me! I plan to simplify my weight loss – count calories more frequently and keep a workout schedule that is easy and efficient. In order to simplify my life for a new baby I must purge clutter out our lives; including cleaning our basement from corner to corner and opening our outdoor space to play time for Julia.

The first step I plan to take in this journey for 2011 is to declare my devotion to God by being baptized this January with my husband. I know many of my friends who are not Christians do not see the usefulness of this step in life, and some day I hope that they come to understand it, but for me I want to shout it out to everyone every day that my life has changed and become more rewarding because I’ve allowed Jesus into my heart. At the same time as making this huge declaration I will also be participating in a Biggest Loser contest at my gym. Now I may not win this (although I will certainly try my hardest), I will give myself an edge to my weight loss and fitness lifestyle that will eventually give way to a much simpler life. And, if I do win I pocket $500. My goal in my weight loss is to lose a minimum of 30 pounds by the end of spring time in order to feel like I am at a healthy starting point to begin the process of having another child. As many close to me know this could be a huge event in our lives, filled with possible bed rest, minor surgery, and even another pre-term baby. But, like I’ve declared, I have all the faith in God’s hands, and a gift of a child comes from the lord, and so if it is his will I will go through any or all of it! But, it is also my will to make the process easier and simpler. Do you see where I’m going with this word? Simple is just easy! I don’t want to clutter my life with complex, with doubts, or any fears. I want to be filled with hope, excitement, and enjoyment in all that is given to me.

I have other “resolutions” for this coming year as well, but these 3 pack a pretty huge punch and will be focused on a lot! For all of you reading this, I hope that you will follow me through this journey and continue your own. Pick a word for yourself and make a decision to keep it going all the way through December. Don’t let fears and insecurities take over, though they will roar their ugly faces from time to time, just remember that it’s a whole year of time to make a change. I made a change in myself for 2010, now it’s time to do even more work for 2011.

Counting Calories

2010-12-06T09:48:00.000-08:00

Here is a wonderful post by the main person who inspired me to continue my blog and make major changes in my life. Tyler at 344pounds.com lost over 100 pounds and is now formed a community of weight lose for all of us. Check out the article and his website! I know I'm inspired to start counting my calories again!

December 1st Weigh in!

2010-12-01T10:09:00.001-08:00

Weight: 266

Total Weight Loss: 42.1 since January 1, 2010.

Well, it appears the Thanksgiving holiday has caught up to me and given me an extra +3.4 pounds. I think for the lack of exercise and the non calorie counting days I am in good standing right now to lose that weight and more in the next couple of weeks. I have been asked several times in the last few weeks when I plan to have another baby. Well, my ideal time would be right now or this spring. So, my goals are more related to this spring and my main focus is loosing 30 more pounds before I get pregnant this spring. Let’s keep up the hard work!

Trim down your waistline even on Thanksgiving

2010-11-24T15:49:00.000-08:00

We eat a lot on Thanksgiving, and if you are trying to maintain a level of a healthy lifestyle, then that eating can really take you off course. I don’t except anyone to attempt to count the calories they digest tomorrow, but maybe we can keep a good perspective on what we are eating and trim down the extra with these quick tips I have for you.

1. Have a healthy breakfast: continue to eat oatmeal with fruit, or egg whites on whole wheat toast, whatever it is you are eating for your usual breakfast keep that up. Don’t have homemade cinnamon rolls and certainly don’t go buy a dozen doughnuts, because you want to save all those calories for the wonderful meal you will eat later on.
2. Eat a balanced meal: Have smaller portions of the carb loaded side dishes, include the vegetables, the salad, and a healthy portion of turkey.
3. Choose your favorites over store bought: If you can’t wait to eat some of those homemade rolls, or pumpkin pie, don’t sit down and eat store bought brands at the first meal you have. Homemade is usually easier on your digestion, and most likely made with healthier ingredients (not always), so stick to the family recipe this year!
4. Ignore the peer pressure: Your bottomless pit brother-in-law is eating everything, has had seconds, and now is eyeing your plate. Don’t feel pressured to try each item at the table, if you miss out on the yams, gravy, or any other dish its ok and don’t make up for it by having more of another dish. There’s always something that you’d prefer not to try I’m sure.
5. Skip the seconds: I have a hard time with this one myself, so the trick is to allow your body to tell your brain you are full. Once you finished eating, wait 10-15 minutes before eyeing another plate of food. You might find that you are already stuffed and need to hold off. This way, you can make room for dessert.
6. Taste all your favorites: Taking a bite of your favorite desserts instead of a full slice can help you really feel satisfied and not pack on the weight. Same goes with appetizers and side dishes – 1 taste or just a bite.
7. Dessert as a snack: So, instead of adding on that turkey sandwich while watching the game skip on over to dessert and have a whole slice of pie.
8. Don’t graze: I’m the worst at this, especially if I’m doing the cooking, so watch what’s popping in your mouth as your sitting around watching the parades and football games. Just because it’s in front of you does not mean in needs to be in your mouth!

Have a safe holiday everyone, and if you are doing Black Friday Shopping – remember get a skinny Latte instead of a mocha and save about 300 calories! All that walking/shopping’s going to burn a lot of calories too!

Weekly weigh in - The Past 3 Weeks

2010-11-12T21:38:00.000-08:00

Last Week:
Last Friday I had a doctor’s appointment (just a check-up) and was weighed in at 271 pounds. This would put me up +4 pounds at that time.

This week:
Weight: 262.6

Total Weight Loss: 45.5 since January 1, 2010.

I have lost -8.4 pounds this week. Wow, can you believe I managed to loss this much in 1 week!? I am so excited for such a huge number. Granted I am still up from where I was at last month, but I must be doing something right. So, what have I been doing? I cut out red meat the past 2 weeks and went back to chicken and turkey meats, as well as fish, and beans for my proteins. I’ve been making it to the gym more often as well – this week 3 times on top of my walks with Julia. I’ve also been drinking more water and only coffee for my caffeine intake. So, all together it must be working.

2 weeks ago:
Weight: 267

Total Weight Loss: 41.1

I have lost +6.2 pounds this week and a total of 41.1 pounds since January 1.

Running Buddies

2010-10-27T09:09:00.000-07:00

Last night Gym Buddy and I made it to the gym together and worked out for over an hour. Well, let me rephrase that – she worked out for over an hour and I was at the gym for over an hour. I had a pretty bad case of exercise induced IBS. If you don’t know what that is, just look it up, I’m not going into details. So, I spent about half the time off the treadmill and half of it on. We also did some arm weights and called it good. I can’t tell you how proud I am of my friend for finishing the 5K run/walk plan we are starting. Click here for more details.

I have made it this far and now I am starting fresh again. I feel like this plan is for someone far more in shape then I, but that I have the ability to accomplish it. So, Gym Buddy and I will be runners soon, even if it takes us 6 months! Here we come treadmill, you better watch out!

Wednesday Weigh In

2010-10-27T09:07:00.001-07:00

Weight: 267

Total Weight Loss: 41.1

I have lost +6.2 pounds this week and a total of 41.1 pounds since January 1. I have been sick and lazy the last 2 weeks and this is what I have to show for it. I have gained weight, but this is a permanent gain. It’s just another hill I have to climb and succeed at. I am not concerned about this gain. I think if I can stick to my plan I will be able to loose this weight in no time and keep on losing. No worries – this week is a new week and I CAN DO IT!

Operation: Get me Motivated!

2010-10-21T09:08:00.000-07:00

So, I have been way slacking on my weight loss goals. I have many legitimate excuses, but alas they are all just excuses. But, just so you know them, here they are. First of all, I have been sick with a pretty intense chest/sinus cold and was down for the count for a couple of days. I have found that when I am in need of my inhaler it’s probably not a good idea to go and run on the treadmill. Other things in the way have included lack of time and getting prepared for a new part time job. Today I start that job, and this will of course cause even more lack of time in my already cramped schedule. But, the rainbow on the horizon is that GYM BUDDY is back and ready to set forth on her goals!

So, I am working towards becoming way more motivated again and of course in my own fashion I will become overly organized about the entire thing just to get my butt in gear. First step is to print out my running plan for Gym Buddy and I. Then, I should be set up to plan my gym and work schedules around each other. I may have to start going in the mornings and dropping Julia off in their daycare room at the gym. This is not ideal for me, since it is cold and flu season and this room does not seem to get a major wash down on a regular basis. I’ll have to find the times when there are less children in there. :)

So, I need your help now! Please, write an inspirational comment on this post. Give me your best Ata’ Boy speech, pep talk, butt kick’n, whatever! And give it to me good!

10 fall foods to add to your diet

2010-10-09T09:09:00.000-07:00

I took this list from an article I read and agree with it whole heatedly. I myself do not eat all these items, due to expense and preference, but they are all great additions to your meals in many ways. Try steaming some kale instead of spinach with your meal, or bake a pumpkin and then use the "meat" in place of mashed potatoes. Or cut up the pumpkin and puree it into a soup. So many great ways to cook with all of these items. Look them up at AllRecipes.com and try one this week!

1. Apples
2. Figs
3. Dates
4. Carrots
5. Pomegranate
6. Artichoke
7. Onions
8. Pears
9. Kale
10. Pumpkin

Weigh In

2010-10-07T08:05:00.000-07:00

Weight: 260.8

Total Weight Loss: 47.3

I have lost -1.2 pounds this week and a total of 47.3 pounds since January 1.

Lacking the Motivation from The Biggest Loser

2010-10-06T07:27:00.000-07:00

As I watched Biggest Loser weigh ins last night I realized I am not on the same level as they are and have no chance of losing as much weight as they (the biggest loser each week) are. I indeed knew this when I challenged myself to lose as much as that person each week, and I certainly knew that I wouldn’t be working out 3 hours a day either. So, why did I challenge myself? I think this is one of those times I have given myself a goal that is too much to accomplish and I ultimately have let myself down. This happens a lot in weight lose and in life, but in the long run I have to pick myself up and really be proud of what I have done and stop pushing myself so much. I have to remember that this is a lifestyle change and not a contest or a diet – this is real life!

I am not as excited about Biggest Loser as I usually am. Maybe I haven’t connected with the contestants yet, or maybe it’s the format change they are doing right now, but each week I feel disappointment that the challenges are lacking in motivation and the workouts are just an all out gross factor (puking) instead of showing us the actual sweat and effort that goes into it. So, I will keep watching and hope that they give me more to motivate me, but for now I feel like it’s a drama fest reality show with no real guts to it yet.

Late Weigh In - Sorry

2010-10-03T16:30:00.000-07:00

Weight: 262

Total Weight Loss: 46.1

I have lost -1.4 pounds this week and a total of 46.1 pounds since January 1.

Becoming a Runner - A New Goal

2010-09-27T15:42:00.000-07:00

I remember the feeling I had when I managed to walk/run the 5K on the treadmill under an hour, and I want to experience that feeling again with another long term goal for my exercise. For as long as I can remember, I’ve hated to run. I’m a large busted girl, and as soon as these girls came in they were in the way and uncomfortable; running just never appealed to me. I attempted to be a sprinter track athlete when I was younger, but proved that wide shoulders, bulking body, and big boobs were not the ideal physique for Track & Field – unless you become a shot-put or discuss thrower (which I tried). So now we are here more then a decade later and I suddenly want to attempt running again. Why you ask? Well, I read an article that said I could do it, and I’ve been watching an amazing women become a runner and just finish her 1st half marathon. So, I ask myself, why can’t I become a runner?

So here’s the plan. I’m going to give this goal 8 weeks (the article says I only need 6, but I know my schedule and I’m gonna need more time), and I’m going to work on running long intervals each day I get on that treadmill. Here is what the article says about getting to the point of running 1 mile. “Split your run into walking and running parts at first, says Joe Puleo, head cross country and track-and-field coach at Rutgers University in Camden, New Jersey, and coauthor of Running Anatomy. Jog a quarter of a mile, walk for half a mile, and finish by jogging another quarter. As you improve, stretch out the jogging and shrink the walking segment before jogging that final quarter mile. Do this three or four times a week and "you'll be able to run the whole distance in about six weeks," Puleo says.”

To break it down for you basically this coach is saying to run/walk and shrink the amount of time you walk to increase your running stamina, and this is exactly what I’ve been doing. But, the big area I have not been following through in is stretching the jogging out longer and shrinking the walking.

So, as of right now this is how my treadmill workouts follow:
1. Walk 10 minutes for warm-up
2. Run 1 minute sprint at 4.5 mph
3. Walk for 5 minutes at 3.4 mph
4. Run 1 minute sprint at 4.5 mph
5. Walk again for 5 minutes at 3.4 mph.
6. I continue this process for an hour and get in a 5K distance.

Here is what I would like to start doing:
1. Walk 10 minutes for warm-up
2. Run 1 lap (1/4 mile)
3. Walk 2 laps (1/2 mile)
4. Run 1 lap (1/4 mile)
5. And continue this routine until 5K is finished.

Here is my Action Plan:
1. Walk 10 minutes for warm-up
2. Run HALF a lap, and then walk the rest of lap.
3. Walk a whole lap
4. Run HALF a lap, and then walk the rest of lap.
5. Continue this until 5K is finished.

What my eventual Goal will be:
1. Fast walk 10 minute warm-up
2. Run 1 mile
3. Walk – cool down (unsure of how long)
4. Run 1 mile
5. Walk- Cool down
6. Continue this until 5K is finished

Wednesday Weigh In

2010-09-22T09:01:00.000-07:00

Weight: 263.4

Total Weight Loss: 44.7

I have lost -4.6 pounds since last posting and a total of 44.7 pounds since January 1. Sorry I haven’t been posting the weigh in this month. I am still trying to set a new schedule for life and hobbies. I’m so excited for this weight loss. I have been suffering from back spasms for a couple of weeks and have been going on sort walks and doing a lot of stretching, but nothing more. So, this shows that the diet is at the right place and that my body is still working with me and not against me.

The Biggest Loser Review

2010-09-22T08:28:00.000-07:00

Watched the Biggest Loser last night and of course I wouldn't be as inspired as I usually am when they are just introducing the new characters. But, there’s a gal from Boring, OR who made it onto the show, and I’m going to root for her in a big way! The preview of the season gave me some encouragement, and I can not wait to see some of the challenges they have to conquer. Tonight I will be going to the gym and working out hard and putting my body back to the tests!

I’ve been having a difficult time making it to the gym mostly because I want to be home for my daughter’s bedtime and by the time she is done with reading books and singing songs it’s already 9:00 and that gives me a little under an hour of workout with a little amount of energy left. So, my plan tonight will be to go after dinner time and be home in time for bedtime. That should give me almost 2 hours of time to get in an awesome workout!

The Biggest Loser Motivation

2010-09-07T10:08:00.000-07:00

One of the biggest motivations I’ve had since I began my journey to a thinner self was watching The Biggest Loser TV show. I absolutely love this show – I love the trainers, I love the challenges, and I love watching people loss the weight and become healthy and happier. This is why I want to become the biggest loser in my life. I don’t need to compete for a prize - the prize is my life, the activity I can do, the joys I can share, the pictures I can be in, and the healthly lifestyle I obtain and give to my family. The new season of The Biggest Loser premier’s tonight and I am watching it! I am going to cut me some fruit and plop right down on the couch and watch all 2 hours of it with commercials! You know why? Because it’s that awesome and motivating to me! And then tomorrow, I’m going to take whatever motivation I have been given from those 2 hours and spend it all at the gym!

My Biggest Loser competition:
I dare you to become the biggest loser in your life. I dare you to lose as much weight as I will each week. I dare you to follow the same regimented lifestyle as these people are each day, each hour, and each moment on their everyday! I am going to be the biggest loser every week – each Wednesday I will weigh in still and have a weekly goal of having a higher % of weight loss then the person on the show that week. Now granted, the first week they loose like 10-15 pounds, so I may not beat them this week, but I will win sometimes and that’s what will motivate me!