Wow, its been quiet awhile since I've blogged.
Needless to say I've had many things on my mind and just haven't thought about it.
Well ill start off by saying today is my 62nd day on diet and exercise and I've lost 40lbs.
Defiantly really great but I feel I have slacked back a little.
My eating is still practically the same and only consuming 1 carb and 1 fat but I have totally cut back on my working out.
It's sad.
Remember I was doing my p90x in the mornings and then going to the gym burning 600-800 calories a night. Welp, I no longer do p90x because I stopped for a couple weeks for a personal issue and then when time came to start back up,I just didn't have the motivation. I am still going to the gym nightly. Not burning anywhere near 600 calories, I burnt 450 today. But I guess I'm still getting to the gym so that count for something, huh?
I have also the past 2 days started getting coffee in the mornings and drinking a diet POP at night which is huge no no!!! Kind of ashamed of myself but I'm just going to keep on keeping to achieve my goals.
The goals are the same, I just, now think it'll take a bit longer then expected.
I'm hoping to find motivation to kick start the p90x again because I know that's what will help me succeed big numbers in a quicker period.
I do believe that I will and can get to my main weight goal of 155 and I do know its going to be a very tough struggle, but how I know ill achieve it is the fact that I have not been the weight I am now since I was 6months pregnant, so 21 months its been. And when I lost weight this past summer I felt great, thought I looked great and was so happy. Problem was, I was 23lbs heavier than I am now, I didn't have short term goals set and I never thought about how healthy and great I would look. So I gave up, gained it back and felt like crap!!
Now I have a vision of what I want out of myself. I look at myself and even though its great to have lost 40 pounds to me, I don't look great, so I don't feel great.
I want to be able to achieve my goals and to be comfortable in the skin I am in.
Back then I never seen the goals like I do now. I didn't think it were possible, but I realize now that they are.
I've really been thinking a lot over the past couple months, about once I hit my goal at 155 what will I do after?
Just maintain?
Lose more?
Tone, tighten and gain?
And I came to the decision that i truly want to become a personal trainer and be part of the p90x beachbody team. I also down the line would love to open my own gym.
Sounds silly to look at me now, huh?
I have always in my little lifed mind have known I wanted to A. Be a nurse and B. Own a business.
When I was younger, around 16 I thought it would be real cool to own a tanning company. Which makes sense, since I was 16!
Then last summer when I started my diet the first time I thought it would be neat to open a restaurant/fast food-ish place called 'health nut' (nut because I DO live in the buckeye state ) and this would bring healthy, flavorful and colorful dishes that I have learned to love. It would have a portion controlled menu with 3 different style of portions (because I'm not there to determine who , should have how much food on their plate.)
And the past couple months I've been really wanting to open a gym. So what better way to combine those 3 things and have like a super mega gym.
I feel it would be great. You can work out, eat healthy and tan!!! AWESOME!
Obviously thats way way down the line.
But its totally a huge goal I would like to have. And I'm sure once I lose all my weight tone up and gain muscle those goals would mean everything to me and more :)
Thursday, April 14, 2011
Saturday, March 12, 2011
In addition to... Don't look DOWN!!
I wanted to add that a good way to keep track of your progress of your loss would be a fat analyzer or a fat tester scale.
When I got discouraged from not seeing numbers but KNEW I was working my little (and I can say little because its literally the only little think on my body) hiney off so HAD to be losing SOMETHING I went and got a scale that not only told me my weight but also my fat percentage, water percentage, bone mass percentage and muscle percentage... it works by sending some little shock through your body (that you can not feel) and somehow can gather your information that way. It's really nice to know where your weight is distributed through out your body and is a great way to stay encourage through those tough patches.
Now I had a scale before that told me my body mass index count and told me how many calories I would have to eat to maintain my weight and that scale could be good also but if you don't see a number in weight change then your bmi won't change so it get discouraging. You can also get just a hand held fat tester with out it being a scale. Which would also be a good idea.
So I just thought I would add that in to my last post because this percentage scale has saved me from becoming unhealthy again. It's a really good thing and totally worth the money if not seeing a weight loss number discourages you.
When I got discouraged from not seeing numbers but KNEW I was working my little (and I can say little because its literally the only little think on my body) hiney off so HAD to be losing SOMETHING I went and got a scale that not only told me my weight but also my fat percentage, water percentage, bone mass percentage and muscle percentage... it works by sending some little shock through your body (that you can not feel) and somehow can gather your information that way. It's really nice to know where your weight is distributed through out your body and is a great way to stay encourage through those tough patches.
Now I had a scale before that told me my body mass index count and told me how many calories I would have to eat to maintain my weight and that scale could be good also but if you don't see a number in weight change then your bmi won't change so it get discouraging. You can also get just a hand held fat tester with out it being a scale. Which would also be a good idea.
So I just thought I would add that in to my last post because this percentage scale has saved me from becoming unhealthy again. It's a really good thing and totally worth the money if not seeing a weight loss number discourages you.
Thursday, March 10, 2011
Don't look DOWN!!!
So I've made it 30 days
NO cheats
NO quits
NO breaks
Just healthy living for a 30 day straight period.
I've lost 24 pounds
( but I haven't lost in a couple days and I think its due to my 'aunt flo' visiting at the moment. Lol.)
That is awesome for me and it has been hard obviously at times but overall its been pretty easy sailing.
I've come across a small issue that I would like to talk about to warn you guys and stress the IMPORTANCE of taking care of and listening to your body.
So for the past week I've notice myself getting a little light headed at times and a couple days ago I actually passed out after standing up to quickly. My cousin is a diabetic , so she knows quiet a bit about blood sugar and what not and although she is not a doctor I trust her knowledge. so I told her about this issue I was having and explained to her that I eat lunch at 230 and then I do not have the time to eat again until 830 at night after I go workout. She informed me that it is very very likely that my sugar is low and urged me to eat something in between (as well as drinking PLENTY of fluids) so I started to eat a protein bar around 500 on my way to the gym and not only do I feel better but I've notice myself feeling more energy during my workouts. So with that being said I strongly strongly recommend not going more then 4 hours (especially if working out) with out either a small meal or a small snack. It can become very scary in not knowing what is wrong but just listen to your body and treat it well.
Alright now that I have that out of the way let me get down to the fun stuff!!!!
My life the past week and a half has been pretty crazy. Working out and eating wise.
Like I posted last week I have now uped my carb intake and lowered my protein in take but I plan on switching it back by next week again to boost my metabolism yet again.(hopefully)
Last week I had some pretty good motivation and I ended up doing an hour on the elliptical and burning 619calories!!!
Amazing, right?!
Now I HAVE to go not less then an hour and on saturdays I go twice a day for an hour-70minutes each time so that can be good but can be bad also.
Remember I'm also doing p90x in the mornings so its pretty exhausting but at the end of the day feels amazing to know I actually burnt xx many calories.
The scale is looking pretty also :)
So, you might ask 'how do you stay on the elliptical for a full hour, and burn so many calories?!'
Welp , first is motivation! Find it. What gets you driving? It can be for yourselfs health , for your children, for your friends, for your spouse, for a trip, for a spa day, for whatever it is just find it! That is going to be the first thing you need to recognize.
Why are you working out?
Why are you becoming a healthier YOU?
answer it and keep that answer in your head!
While working out set a goal
'I'm gonna do the elliptical for 70minutes on level 12'
DO IT!!!! PUSH FOR IT!!!!
Keep water near by, be sure when you start your water bottle is FULL.
Chewing gum for me is helpful, for one it gets my mind off of the pain and for two it keeps my mouth refreshed longer.
Music, music, music!!! Just listen to music.
BREATHE!!!!!!!!!! Take nice long Deep breaths. This is going to help you push through the pain and most of the time you'll be so focused on your breath that you won't notice the pain
DO NOT LOOK DOWN!!! I know your hurting and I know you just want your time to be done but its nothing but disappointment and discouragement looking down at the timer so DON'T DO IT! if you must bring a towel and cover up the timer. So just work out, work out, work out!!! Feel the burn, push through it. Before you know it, you've done 60 minutes of your workout and you feel amazing that you did so, the next day notch things up a little and (now you know you can do 60minutes so it'll be cake from now on) set the level a little higher.
My first day doing an hour I did the elliptical set at a level 1-15 and speed 3.0-5.5, I now set my elliptical at level 11-15 speeds 2.8-6.1 and for 70minutes.
Lately I have not had much time to sit in the suna because I have a time limit with taking my daughter to the daycare in the gym so I've just been doing the elliptical and my p90x in the morning.
So pretty good work I would say.
I touched a little on my goals last time but I would like to share what exactly my goals are.
I feel like goals are important and everyone should have them.
I want to lose a total of 71 pounds so this is how I will be breaking them down...
27 pounds down- spa day
19 pounds down- mani/pedi day (most people on this one would say 'really , that's a reward for completing your goal' yes, it is because I'm a parent who does not get the luxury of having a spouse or loved one to watch my child so I can go do my girly things and never get to have a babysitter to go out and leave the home often, so with this I will be sure to have a sitter so I can make myself look pretty and feel amazing.')
15 pounds lost- professional pictures of kayedin and myself (I have not done professional photos of her and I yet, due to embarrassment of my fat)
Last 10 pounds- take kayedin to Disney world/universal studios!!! (This is important to me because I know she will love it so much no matter what her age is ( but I expect she'll be 2 1/2 almost 3) as I loved it when I went and have fond memories of the time there and would really like to do things like this with my daughter..)
I am sure that this is going to take a lot longer then I really anticipate but I am going to keep pushing further and stronger.
I will not give up, but I must say holidays will be a challenge for me but I'm up for that challenge. I do plan on eating what my family has cooked for the meals but doing portion approach AND still jumping back into my active and healthy life style after those days.(Easter coming up is going to be my first encounter with this, wish me luck)
I'm sure most people would ask 'why not just go ahead and do the whole portion approach thing in life anyways?' Well, for me its not that easy. I view the 'portion approach' probably different then most. To me its a failure for myself at my size right now. Only because I know I could not have that control forever and not only that but right now I NEED to lose fat. Portion approach you can eat anything (in my views, which is why I don't do it right now) and its basically calorie counting which when I'm down to a safe and comfortable fat mass then sure that may be a good option for me but I don't have the time to fool around and only calorie count or use portion control. I need to know what's going in my body and be aware. When you are in a obese or extreme over weight situation like I am then you NEED to THINK about what's going into your body.( in my opinion) Calories are not the problem. bad fat, bad sugar, cholesterol, simple bad carbs, and high sodium. So I've mentioned my meal plans so you have an idea on what I'm eating. There are no simple carbs at all only complex carbs (so the whole wheat/grains...etc.) I have no added sugar only natural sugar found in the fruits and veggies, I only have the good fats that come from olive oil, fish or nuts. The cholesterol is basically non existent but yes, there is still some in my diet ,and I have very low sodium intake. All very good things and essential to a person as overweight as I am. I'm not saying this should be lived by 24/7 but it should be considered when you are at the obese and overweight levels such as myself.
Whoa, a lot of ranting. I do want to add that although I abide by this (and it is extremely easy once getting a hang of the 'good' vs 'bad' options) like I said earlier I do and will plan on eating holiday foods with my family. Last summer I took holidays away from myself and I ended up quiting and gaining everything back. So this time I plan on just eating with family STILL GOING TO THE GYM but jumping back into eating and living healthy. It's NOT just a diet, its a way of living and I've said that before. This 'diet' really teaches you the way you and everyone no matter the size should be eating.(with the obvious holiday and occasional treat).... the healthy way of living.
NO cheats
NO quits
NO breaks
Just healthy living for a 30 day straight period.
I've lost 24 pounds
( but I haven't lost in a couple days and I think its due to my 'aunt flo' visiting at the moment. Lol.)
That is awesome for me and it has been hard obviously at times but overall its been pretty easy sailing.
I've come across a small issue that I would like to talk about to warn you guys and stress the IMPORTANCE of taking care of and listening to your body.
So for the past week I've notice myself getting a little light headed at times and a couple days ago I actually passed out after standing up to quickly. My cousin is a diabetic , so she knows quiet a bit about blood sugar and what not and although she is not a doctor I trust her knowledge. so I told her about this issue I was having and explained to her that I eat lunch at 230 and then I do not have the time to eat again until 830 at night after I go workout. She informed me that it is very very likely that my sugar is low and urged me to eat something in between (as well as drinking PLENTY of fluids) so I started to eat a protein bar around 500 on my way to the gym and not only do I feel better but I've notice myself feeling more energy during my workouts. So with that being said I strongly strongly recommend not going more then 4 hours (especially if working out) with out either a small meal or a small snack. It can become very scary in not knowing what is wrong but just listen to your body and treat it well.
Alright now that I have that out of the way let me get down to the fun stuff!!!!
My life the past week and a half has been pretty crazy. Working out and eating wise.
Like I posted last week I have now uped my carb intake and lowered my protein in take but I plan on switching it back by next week again to boost my metabolism yet again.(hopefully)
Last week I had some pretty good motivation and I ended up doing an hour on the elliptical and burning 619calories!!!
Amazing, right?!
Now I HAVE to go not less then an hour and on saturdays I go twice a day for an hour-70minutes each time so that can be good but can be bad also.
Remember I'm also doing p90x in the mornings so its pretty exhausting but at the end of the day feels amazing to know I actually burnt xx many calories.
The scale is looking pretty also :)
So, you might ask 'how do you stay on the elliptical for a full hour, and burn so many calories?!'
Welp , first is motivation! Find it. What gets you driving? It can be for yourselfs health , for your children, for your friends, for your spouse, for a trip, for a spa day, for whatever it is just find it! That is going to be the first thing you need to recognize.
Why are you working out?
Why are you becoming a healthier YOU?
answer it and keep that answer in your head!
While working out set a goal
'I'm gonna do the elliptical for 70minutes on level 12'
DO IT!!!! PUSH FOR IT!!!!
Keep water near by, be sure when you start your water bottle is FULL.
Chewing gum for me is helpful, for one it gets my mind off of the pain and for two it keeps my mouth refreshed longer.
Music, music, music!!! Just listen to music.
BREATHE!!!!!!!!!! Take nice long Deep breaths. This is going to help you push through the pain and most of the time you'll be so focused on your breath that you won't notice the pain
DO NOT LOOK DOWN!!! I know your hurting and I know you just want your time to be done but its nothing but disappointment and discouragement looking down at the timer so DON'T DO IT! if you must bring a towel and cover up the timer. So just work out, work out, work out!!! Feel the burn, push through it. Before you know it, you've done 60 minutes of your workout and you feel amazing that you did so, the next day notch things up a little and (now you know you can do 60minutes so it'll be cake from now on) set the level a little higher.
My first day doing an hour I did the elliptical set at a level 1-15 and speed 3.0-5.5, I now set my elliptical at level 11-15 speeds 2.8-6.1 and for 70minutes.
Lately I have not had much time to sit in the suna because I have a time limit with taking my daughter to the daycare in the gym so I've just been doing the elliptical and my p90x in the morning.
So pretty good work I would say.
I touched a little on my goals last time but I would like to share what exactly my goals are.
I feel like goals are important and everyone should have them.
I want to lose a total of 71 pounds so this is how I will be breaking them down...
27 pounds down- spa day
19 pounds down- mani/pedi day (most people on this one would say 'really , that's a reward for completing your goal' yes, it is because I'm a parent who does not get the luxury of having a spouse or loved one to watch my child so I can go do my girly things and never get to have a babysitter to go out and leave the home often, so with this I will be sure to have a sitter so I can make myself look pretty and feel amazing.')
15 pounds lost- professional pictures of kayedin and myself (I have not done professional photos of her and I yet, due to embarrassment of my fat)
Last 10 pounds- take kayedin to Disney world/universal studios!!! (This is important to me because I know she will love it so much no matter what her age is ( but I expect she'll be 2 1/2 almost 3) as I loved it when I went and have fond memories of the time there and would really like to do things like this with my daughter..)
I am sure that this is going to take a lot longer then I really anticipate but I am going to keep pushing further and stronger.
I will not give up, but I must say holidays will be a challenge for me but I'm up for that challenge. I do plan on eating what my family has cooked for the meals but doing portion approach AND still jumping back into my active and healthy life style after those days.(Easter coming up is going to be my first encounter with this, wish me luck)
I'm sure most people would ask 'why not just go ahead and do the whole portion approach thing in life anyways?' Well, for me its not that easy. I view the 'portion approach' probably different then most. To me its a failure for myself at my size right now. Only because I know I could not have that control forever and not only that but right now I NEED to lose fat. Portion approach you can eat anything (in my views, which is why I don't do it right now) and its basically calorie counting which when I'm down to a safe and comfortable fat mass then sure that may be a good option for me but I don't have the time to fool around and only calorie count or use portion control. I need to know what's going in my body and be aware. When you are in a obese or extreme over weight situation like I am then you NEED to THINK about what's going into your body.( in my opinion) Calories are not the problem. bad fat, bad sugar, cholesterol, simple bad carbs, and high sodium. So I've mentioned my meal plans so you have an idea on what I'm eating. There are no simple carbs at all only complex carbs (so the whole wheat/grains...etc.) I have no added sugar only natural sugar found in the fruits and veggies, I only have the good fats that come from olive oil, fish or nuts. The cholesterol is basically non existent but yes, there is still some in my diet ,and I have very low sodium intake. All very good things and essential to a person as overweight as I am. I'm not saying this should be lived by 24/7 but it should be considered when you are at the obese and overweight levels such as myself.
Whoa, a lot of ranting. I do want to add that although I abide by this (and it is extremely easy once getting a hang of the 'good' vs 'bad' options) like I said earlier I do and will plan on eating holiday foods with my family. Last summer I took holidays away from myself and I ended up quiting and gaining everything back. So this time I plan on just eating with family STILL GOING TO THE GYM but jumping back into eating and living healthy. It's NOT just a diet, its a way of living and I've said that before. This 'diet' really teaches you the way you and everyone no matter the size should be eating.(with the obvious holiday and occasional treat).... the healthy way of living.
Tuesday, March 1, 2011
That's it?!? Really?!?!
Day 20 with a 17 pound weight loss.
I should be so happy and grateful that I'm down 17 pounds. I am, but at the same time ,GAH LEE why didn't I hit a bigger number?!!
So I have been stuck sitting on this crazy stump for 11 days now. My body is not letting me loss any weight whatsoever and to me that's totally discouraging and disheartened! This is why.
So my last blog I mentioned how I started going to the gym and running/jogging on the treadmill during the day, right? Well I still go to the gym at night but instead of doing the treadmill during the day I have started the p90x dvds and have been doing them since last Thursday!! I thought for sure I would jump the stump I've been sitting on but no luck for me. I have even switched up my eating and now eat more carbs less protein.( 2 carbs vs.1 and 4-5 protein vs.6) so its not much but I thought that would jump kick something? I took a day off of working out on Sunday to see if maybe my body just needed a break to rest and catch up, but nada, I got NOTHING.
I will say as much as this is discouraging and not very motivating I am still doing great. Like I said I took Sunday off from working out but yesterday I jumped right back into the gym and p90x work out scene and that felt great. I'm just proud that I could take a day off but yet still get back into it the next day.
Go me!?!?
So like I've said I've changed some things up a bit in hopes of continuing my weight loss. So this is now what I am doing...
Monday thru Friday -
-P90x workouts in the mornings
-Eating a carb in the morning before workout such as
:whole wheat muffin
3oz turkey ham
Slice of swiss cheese.
4egg whites
& yogurt, fruit
I am now forcing myself to actually eat the full meal instead of saving the fruit and yogurt for later because I really feel I need those extra calories to get my metabolism up.
-lunch
Chicken
Asparagus
-Snack on the way to the gym (string cheese)
-gym= ATLEAST 30 minutes total on all equipment. I normally will do the elliptical and the bike. Then to the suna for a good 8-15 minutes to keep my heart rate up longer and then tanning :)
-dinner
Turkey/chicken meatloaf or a turkey burger (no bun)
Asparagus or broccoli
Brown rice or pinto beans
- bed time snack-
Rice cakes.
Saturday
The same minus the p90x dvds and I go an extra 30-60 minutes to the gym
Sunday
Rest day from work outs.
So you can see it is a little different from before and I plan on switching up my food here in another week or so. I need to keep my body guessing or else ill never see results.
I am also going to be investing in a tape measure so I can start measuring my body, because I am convinced that I am gaining muscle and losing fat but since muscle weights more then fat, then I am not actually seeing the numbers on the scale. So, I will measure every couple of weeks or once a month to get a better result on fat loss/muscle gain.
Until then I am going to keep up the hard work I am doing. I am not going to give up. I just know that no matter how long I stay on this stump that I am going to get stronger and will be able to run more miles or do more reps to get me past these points.
I don't think I have talked about goals before in any blogs but I would like to say that I would like to get down for my short term goal 10 more pounds by the end of march. I will then have 4-5 more short goals but then my long term comfortable goal is 50 pounds and I would love to achieve this with in 6months but hoping (not realistic) for 3-4 months end of may beginning of June.
My cousin just got engaged and is getting married by august so this would be perfect to get down 50pounds by then but I will say that, this is a little nerve racking for me. Last summer when I was on this diet my friend whomever wedding I was in was Hm September and I thought the same thing " it will be nice to be down xx lbs (amount of weight) by the wedding but then I had to by the dress get it hemmed and then after that I figured I shouldn't gain or lose weight because if the dress won't fit and I don't have time to get it taken in then I'm screwed so I quit and I totally don't want to be like that this time. I am not going to stop because I am in a wedding I will just have to deal and get my dressed taken in quickly. If that is the case.
So you guys remember even when things come to a Stop just keep on pushing.
Keep moving and being healthy. I am and I still feel great no matter what my numbers say or how discouraged I am.
Drink your water, chew your gum, eat your healthy 6 meals a day and move your body!!!!
See ya' next week folks.
I should be so happy and grateful that I'm down 17 pounds. I am, but at the same time ,GAH LEE why didn't I hit a bigger number?!!
So I have been stuck sitting on this crazy stump for 11 days now. My body is not letting me loss any weight whatsoever and to me that's totally discouraging and disheartened! This is why.
So my last blog I mentioned how I started going to the gym and running/jogging on the treadmill during the day, right? Well I still go to the gym at night but instead of doing the treadmill during the day I have started the p90x dvds and have been doing them since last Thursday!! I thought for sure I would jump the stump I've been sitting on but no luck for me. I have even switched up my eating and now eat more carbs less protein.( 2 carbs vs.1 and 4-5 protein vs.6) so its not much but I thought that would jump kick something? I took a day off of working out on Sunday to see if maybe my body just needed a break to rest and catch up, but nada, I got NOTHING.
I will say as much as this is discouraging and not very motivating I am still doing great. Like I said I took Sunday off from working out but yesterday I jumped right back into the gym and p90x work out scene and that felt great. I'm just proud that I could take a day off but yet still get back into it the next day.
Go me!?!?
So like I've said I've changed some things up a bit in hopes of continuing my weight loss. So this is now what I am doing...
Monday thru Friday -
-P90x workouts in the mornings
-Eating a carb in the morning before workout such as
:whole wheat muffin
3oz turkey ham
Slice of swiss cheese.
4egg whites
& yogurt, fruit
I am now forcing myself to actually eat the full meal instead of saving the fruit and yogurt for later because I really feel I need those extra calories to get my metabolism up.
-lunch
Chicken
Asparagus
-Snack on the way to the gym (string cheese)
-gym= ATLEAST 30 minutes total on all equipment. I normally will do the elliptical and the bike. Then to the suna for a good 8-15 minutes to keep my heart rate up longer and then tanning :)
-dinner
Turkey/chicken meatloaf or a turkey burger (no bun)
Asparagus or broccoli
Brown rice or pinto beans
- bed time snack-
Rice cakes.
Saturday
The same minus the p90x dvds and I go an extra 30-60 minutes to the gym
Sunday
Rest day from work outs.
So you can see it is a little different from before and I plan on switching up my food here in another week or so. I need to keep my body guessing or else ill never see results.
I am also going to be investing in a tape measure so I can start measuring my body, because I am convinced that I am gaining muscle and losing fat but since muscle weights more then fat, then I am not actually seeing the numbers on the scale. So, I will measure every couple of weeks or once a month to get a better result on fat loss/muscle gain.
Until then I am going to keep up the hard work I am doing. I am not going to give up. I just know that no matter how long I stay on this stump that I am going to get stronger and will be able to run more miles or do more reps to get me past these points.
I don't think I have talked about goals before in any blogs but I would like to say that I would like to get down for my short term goal 10 more pounds by the end of march. I will then have 4-5 more short goals but then my long term comfortable goal is 50 pounds and I would love to achieve this with in 6months but hoping (not realistic) for 3-4 months end of may beginning of June.
My cousin just got engaged and is getting married by august so this would be perfect to get down 50pounds by then but I will say that, this is a little nerve racking for me. Last summer when I was on this diet my friend whomever wedding I was in was Hm September and I thought the same thing " it will be nice to be down xx lbs (amount of weight) by the wedding but then I had to by the dress get it hemmed and then after that I figured I shouldn't gain or lose weight because if the dress won't fit and I don't have time to get it taken in then I'm screwed so I quit and I totally don't want to be like that this time. I am not going to stop because I am in a wedding I will just have to deal and get my dressed taken in quickly. If that is the case.
So you guys remember even when things come to a Stop just keep on pushing.
Keep moving and being healthy. I am and I still feel great no matter what my numbers say or how discouraged I am.
Drink your water, chew your gum, eat your healthy 6 meals a day and move your body!!!!
See ya' next week folks.
Tuesday, February 22, 2011
Ready, set, RUN!!!!
alright, lets start off with the fact that its been 15 days and I've lost 16 pounds so far and not counting today.
So that's good, right?
Yeah, it is!!
So we know already that the first 7 days I was down 11pounds and that was just with doing my diet alone, no exercising at all. This last 7 days (starting last Tuesday) I have been working out pretty frequently.
Here is my opinion on what I feel like you should be doing to get the MOST successful weight loss.( and again this is JUST my own opinion , I'm no doctor and defiantly no physical / personal trainer) this is just what has helped me and what is important to me for the best results.
First off is DIET!!! Your diet is 80% of your weight loss and maintaining your weight. In my earlier posts I described my diet and I really think it is important. The good thing about the diet I use, is not that its only a diet but can be converted into a lifestyle. You know those diets when you eat only fruits and veggies or drinking lemon water and tea all day long just to ME doesn't seem like you can live like that forever and is easier to slip back into your bad habits quicker ( ATLEAST for me it would be) I was something that I can live off of and live by forever and not just for 17, 30 or even 90 days.
Don't get me wrong I totally will eventually have some pizza or cake but I know I won't feel as guilty knowing that "tomorrow" I can jump back into my life of healthy living.
Now 80% is diet which means 20% is....... exercise
I know, I know you all are saying 'blah, I hate working out' and 'its only 20% so I don't really need to do it'. Here's the thing , you DO need it no matter how small a percentage it is! It is very very important in success of goals and maintaining. I'm not saying run a marathon your very first day but move your body.
I work out twice a day for about an hour to two hours a day. These are some key thing that help me through work outs daily.
1- water!!! Tons and tons of water!!!!
2-gum!! I love any spearmint sugarfree gum.
3- MUSIC!!!
I want to let you know that I have worked myself up to How much I work out. I would do 15 mins here, 10 mins here and just go with how I felt.
(this was the first day i worked out and was on the bike) I have lately been doing the following..
In the morning running / walking/ jogging from a 3.0-4.5 speed and a 3-12 incline on the treadmill from 15-35 minutes (today I did 23min on the treadmill) at night time I go to the gym and do the elliptical and the bike. Normally the elliptical for 15-20 mins and the bike for 10-25 mins. Then I sit in the suna for 10-20 minutes, which helps me wind down and keep my heart rate up a little bit longer.
When you start out work yourself up into a sweat first and then slow down (or keep on pushing ) you need to get your heart rate up so your calories just melt off like butta'!!! It may take 1-2 minutes for you to really start sweating but just push until you do! I have also noticed that I feel the burn but after 5,10,15 minutes it goes away so try and get past those points and you will do great.
An important factor for me is music! At my gym (urban active fitness) they have a dark room, where you can work out and watch a movie! This is perfect for me and a good distraction if there is a GOOD movie on but on days when there is some 1985 history movie on I'm bored and want to shoot myself so that's why be prepared and bring head phones!! I use my phone to download mp3's but an ipod or whatever will work.
( If you don't have one I suggest invest in one.)
I have my gum that I can sometimes be quite annoying with but hey it helps me get through my work outs, so I'm gonna chew MY GUM how I need to. Just work out and ignore things around you, focus on you!!! (Can you tell I've had an issue!! Lol)
Also invest in a Good pair of shoes. I wear Nike shox which I love but aren't for everybody. You can go to your local shoe store and ask them for help on a good work out shoe.
And we already know, water, water, water!!! Just drink so much water. Not just for workouts but through out the day also. Honestly, that should be the only thing you are drinking.
Okay I will every now and again have a crystal light or Starbucks unsweetened Passion fruit tea bot are 0 cals, 0 carbs, 0 EVERYTHING. but only consume about 1 glass once or twice a week. Keep it limited, like very limited.
I think that is just about it. Just remember all those things and you should be pretty good.
Don't be afraid to sweat!!! If you don't look like this when you are done, you may be doing something wrong, or not pushing yourself to its max.
So that's good, right?
Yeah, it is!!
So we know already that the first 7 days I was down 11pounds and that was just with doing my diet alone, no exercising at all. This last 7 days (starting last Tuesday) I have been working out pretty frequently.
Here is my opinion on what I feel like you should be doing to get the MOST successful weight loss.( and again this is JUST my own opinion , I'm no doctor and defiantly no physical / personal trainer) this is just what has helped me and what is important to me for the best results.
First off is DIET!!! Your diet is 80% of your weight loss and maintaining your weight. In my earlier posts I described my diet and I really think it is important. The good thing about the diet I use, is not that its only a diet but can be converted into a lifestyle. You know those diets when you eat only fruits and veggies or drinking lemon water and tea all day long just to ME doesn't seem like you can live like that forever and is easier to slip back into your bad habits quicker ( ATLEAST for me it would be) I was something that I can live off of and live by forever and not just for 17, 30 or even 90 days.
Don't get me wrong I totally will eventually have some pizza or cake but I know I won't feel as guilty knowing that "tomorrow" I can jump back into my life of healthy living.
Now 80% is diet which means 20% is....... exercise
I know, I know you all are saying 'blah, I hate working out' and 'its only 20% so I don't really need to do it'. Here's the thing , you DO need it no matter how small a percentage it is! It is very very important in success of goals and maintaining. I'm not saying run a marathon your very first day but move your body.
I work out twice a day for about an hour to two hours a day. These are some key thing that help me through work outs daily.
1- water!!! Tons and tons of water!!!!
2-gum!! I love any spearmint sugarfree gum.
3- MUSIC!!!
I want to let you know that I have worked myself up to How much I work out. I would do 15 mins here, 10 mins here and just go with how I felt.
(this was the first day i worked out and was on the bike) I have lately been doing the following..In the morning running / walking/ jogging from a 3.0-4.5 speed and a 3-12 incline on the treadmill from 15-35 minutes (today I did 23min on the treadmill) at night time I go to the gym and do the elliptical and the bike. Normally the elliptical for 15-20 mins and the bike for 10-25 mins. Then I sit in the suna for 10-20 minutes, which helps me wind down and keep my heart rate up a little bit longer.
When you start out work yourself up into a sweat first and then slow down (or keep on pushing ) you need to get your heart rate up so your calories just melt off like butta'!!! It may take 1-2 minutes for you to really start sweating but just push until you do! I have also noticed that I feel the burn but after 5,10,15 minutes it goes away so try and get past those points and you will do great.
An important factor for me is music! At my gym (urban active fitness) they have a dark room, where you can work out and watch a movie! This is perfect for me and a good distraction if there is a GOOD movie on but on days when there is some 1985 history movie on I'm bored and want to shoot myself so that's why be prepared and bring head phones!! I use my phone to download mp3's but an ipod or whatever will work.
( If you don't have one I suggest invest in one.)
I have my gum that I can sometimes be quite annoying with but hey it helps me get through my work outs, so I'm gonna chew MY GUM how I need to. Just work out and ignore things around you, focus on you!!! (Can you tell I've had an issue!! Lol)
Also invest in a Good pair of shoes. I wear Nike shox which I love but aren't for everybody. You can go to your local shoe store and ask them for help on a good work out shoe.
And we already know, water, water, water!!! Just drink so much water. Not just for workouts but through out the day also. Honestly, that should be the only thing you are drinking.
Okay I will every now and again have a crystal light or Starbucks unsweetened Passion fruit tea bot are 0 cals, 0 carbs, 0 EVERYTHING. but only consume about 1 glass once or twice a week. Keep it limited, like very limited.
I think that is just about it. Just remember all those things and you should be pretty good.
Don't be afraid to sweat!!! If you don't look like this when you are done, you may be doing something wrong, or not pushing yourself to its max.
Friday, February 18, 2011
P90x recipes and guides that I love to use
As promised here are a few of my favorite recipes.
I will also put in here the other options you may use instead of the things I mentioned in yesterday post.
Vegetable soup
-10 cups fat free, low sodium chicken broth
-4 red potatoes, cut into 1in cubes
-4 cups onions, quartered
-1 cup carrots, sliced 1in thick
-3 cups celery, sliced 1in thick
-2 cups zucchini, sliced 1in thick
-8 oz tomato sauce
-2cloves of garlic, minced
-1/4 bunch of parsley, chopped
-1/4 bunch of cilantro, chopped
Dash of pepper
Serves 18= 1cup per serving
1. In stockpot combine broth, potatoes, onions,carrots and celery. Bring to a boil, reduce heat and simmer for 30 minutes or until potoes become tender.
2. Add zucchini, tomato sauce, garlic, parsley, cilantro and pepper reduce heat to medium-low and cook for 10-15 additional minutes or until zucchini is tender. Serve one complete.
Good for lunch and/or dinner
That is probably my favorite recipe. I eat a cup a day, its that great. Better then any vegetable soup I have made in my crock pot and that's saying a lot because Im pretty good with my crock pot.
Mushroom omlett
-6 egg whites
-3/4 cups of mushrooms
-2tbs of green onion
-1/2 roma tomato
-1 1/2oz low fat cheese
1. Coat pan with non stick spray cook vegys until tender over medium heat.
2. Add egg and cook until set on the bottom. Sprinkle cheese over top. Fold egg in half cook until cheese is melted and eggs are set.
Good for breakfast.
With this meal I normally do not use tomatoes or the green onions and not as much mushrooms so I add bell peppers and red onion and use a feta cheese and scramble it all together. It's very filling and great way to start the morning FULL of protein.
Chef Salad
-3oz fat free turkey breast
-3oz ham, extra lean, low sodium
-1 1/2oz fat free mozzarella cheese
-1/2 roma tomatoes
-2cups romaine lettuce
-1/4 hearts of palm
-1oz avacodo
-2tbs of low fat ranch
Toss altogether and enjoy
Good for lunch.
I like to use a balsimic vinegar vs the ranch.
Tuna salad
-6 oz tuna, canned
-3/4 oz low fat mayo
-1/2tsp lemon zest
-squeeze of lemon
-1tbsp carrots , shredded
-1tbsp celery, chopped
-1tbsp green onion
-1tsp celery seeds
Drain tuna and blend all together. I like to put this is a large lettuce leaf and eat as a lettuce wrap.
Good for lunch.
Chicken salad
-6oz chicken breast cut to desired size
-2tbs low fat mayo
-3/4tbsp dijon mustard
-2tbsp green onions
-1/8 tsp black pepper
-1/8 tsp fresh dill
-1/4 cup celery, diced
Poach chicken and cool. Combine ingredients , chill and serve.
Good for lunch.
You can do the same concept as the tuna and use a large lettuce leaf off a head of lettuce for the "bread"
Island pork tenderloin
-16oz lean pork tenderloin
-1/2 tsp chilie powder
-1/4 tsp pepper
-1/2 tsp ground cumin
-1/2 tsp cinnamon
-2tsp EVOO (Extra virgin olive oil)
-1/4 cup brown sugar
-1/2 tbsp garlic, chopped
-1/2 tsp Tabascos sauce
Serves 4= 6oz each serving
1. Preheat oven to 350
2. Stir together pepper,cumin,chilie powder and cinnamon. Coat pork with dry spice rub.
3. Heat 1tbs oil in skillet over moderate high heat and brown pork on all sides. About 4 minutes each side.
4. Place pork in roasting pan. Stir together brown sugar, tabasco sauce and garlic. Drizzle or pat onto the top of pork. Cook for 20mins. Let cool and serve.
Great for lunch or dinner.
Yummy. This has got to be a favorite of mine also. You can put this in a salad and call it lunch or serve with a side of vegetable soup and call it dinner. DELISH!!!
When I make chicken breast I like to marinate in fresh garlic, onion powder, cumin and chilie pepper powder with a drizzle of honey.
Turkey burgers I like to put fresh herbs in like cilantro and garlic. Rosemary, green onion. And I normally blend in some panco bread crumbs to hold together.
Now with those few favorite recipes I shared here is what I am allowed to have.
For a day=
5 proteins
2 dairy
1 fruit
2 vegetables
1 fat
1 carb
1 snack, bar and recovery drink (I don't use the bar or recovery drink so I add another snack)
1 condiment
And these are the options you are allowed and they all count as one serving
Fats
120 calories
-3oz avacodo
-1 tbsp canola oil
-1 tbsp flaxseed oil
-1tbsp olive oil
-4oz olives
Proteins
100 calories
-3oz chicken
-6 egg whites
-3oz fish and shellfish
-3oz fat free ham
-3oz pork tenderloin
-1/3 cup protein powder
-3oz red meat (top sirloin, flank steak)
-3oz red LEAN meat
-1 soy burger
-5 soy cheese slices
-3oz tofu
-3oz tuna
-2 slices of turkey bacon
-1 veggie burger
-1 veggie dog
Carbohydrates
200 calories
-1 medium bagels, whole wheat
-1 cup baked beans
-1 cup beans (kidney,black..etc)
-1 bran muffin
-2 slices of bread ( whole wheat,pumpernickel,or rye)
-1 cup cereal, whole grain
-1 cup couscous
-12 crackers
-2 English muffins, whole wheat
-1 cup hummus
-1 cup lentils
-1 cup oatmeal
-3 pancakes (3.6 oz)
-1 cup pasta or noodles
-1 large pita, whole wheat
-1 potato
-1 cup quinoa
-1 cup low fat refried beans
-1 cup brown rice or wild rice
-1 sweet potato
-3 corn tortillas
-1 large tortillas whole wheat
-2 waffle. Whole wheat
-1 cup wheat berries
Dairy
120 calories
-1 oz low fat cheese
-1 cup cottage cheese 1%
-1 oz feta cheese
-1 oz goat cheese, semi soft
-1 1/2 oz mozzarella, part skim
-1 oz parmesan cheese
-8 oz skim milk
-1 oz soy cheese
-8 oz soy milk
-8 oz non fat plain yogurt
Fruits
100 calories
-1 medium apple
-1 cup apricot
-1 medium banana
-1/4 medium cantaloupe
-1 cup cherries
-1 oz dried fruit
-6 oz fresh squeezed juice
-1 medium grapefruit
-1 cup grapes
-1 cup kiwi
-1/2 medium mango
-1 medium nectarines
-1 large Orange
-1/2 papaya
-1 peach
-1 pear
-1 cup raspberries , blackberries, blueberries
-2cups strawberries
-1 tangerine
-1 cup watermelon
Vegetables
50 calories for 1 cup cooked veggies or 2 cups leafy greens
-asparagus
-beets
-bok choy
-broccoli
-Brussels sprouts
-cabbage
-carrots
-cauliflower
-celery
-collars greens
-cucumbers
-egg plant
-kale
-lettuce
-marinara sauce
-mushrooms
-peas
-peppers
-spinach
-sprouts
-squash (summer or winter)
-string beans
-tomatoes
-v8 juice, low sodium
-vegetable soup
Condiments
2tbsp=50 calories
BBq and other low fat sauces and marinades
Fat free dressings
Mustard
Honey
Pure fruit jams
Snacks
100 calories
-1 oz low fat cheese
-8 oz cottage cheese 1%
-1 oz dried fruit
-1 frozen fruit bar
-8 oz fruit sorbert
-12 mini rice cakes
-4 oz nonfat frozen yogurt
-1/2 p90x peak protien bar
-1 tbsp peanut butter with celery sticks
-2 oz soy nuts
-1 1/2 string cheese
-1 oz turkey jerky
-8 oz yogurt non fat
And there you have it.
Hope this helps and remember tons and tons of water and get up and move. :)
Enjoy.
I will also put in here the other options you may use instead of the things I mentioned in yesterday post.
Vegetable soup
-10 cups fat free, low sodium chicken broth
-4 red potatoes, cut into 1in cubes
-4 cups onions, quartered
-1 cup carrots, sliced 1in thick
-3 cups celery, sliced 1in thick
-2 cups zucchini, sliced 1in thick
-8 oz tomato sauce
-2cloves of garlic, minced
-1/4 bunch of parsley, chopped
-1/4 bunch of cilantro, chopped
Dash of pepper
Serves 18= 1cup per serving
1. In stockpot combine broth, potatoes, onions,carrots and celery. Bring to a boil, reduce heat and simmer for 30 minutes or until potoes become tender.
2. Add zucchini, tomato sauce, garlic, parsley, cilantro and pepper reduce heat to medium-low and cook for 10-15 additional minutes or until zucchini is tender. Serve one complete.
Good for lunch and/or dinner
That is probably my favorite recipe. I eat a cup a day, its that great. Better then any vegetable soup I have made in my crock pot and that's saying a lot because Im pretty good with my crock pot.
Mushroom omlett
-6 egg whites
-3/4 cups of mushrooms
-2tbs of green onion
-1/2 roma tomato
-1 1/2oz low fat cheese
1. Coat pan with non stick spray cook vegys until tender over medium heat.
2. Add egg and cook until set on the bottom. Sprinkle cheese over top. Fold egg in half cook until cheese is melted and eggs are set.
Good for breakfast.
With this meal I normally do not use tomatoes or the green onions and not as much mushrooms so I add bell peppers and red onion and use a feta cheese and scramble it all together. It's very filling and great way to start the morning FULL of protein.
Chef Salad
-3oz fat free turkey breast
-3oz ham, extra lean, low sodium
-1 1/2oz fat free mozzarella cheese
-1/2 roma tomatoes
-2cups romaine lettuce
-1/4 hearts of palm
-1oz avacodo
-2tbs of low fat ranch
Toss altogether and enjoy
Good for lunch.
I like to use a balsimic vinegar vs the ranch.
Tuna salad
-6 oz tuna, canned
-3/4 oz low fat mayo
-1/2tsp lemon zest
-squeeze of lemon
-1tbsp carrots , shredded
-1tbsp celery, chopped
-1tbsp green onion
-1tsp celery seeds
Drain tuna and blend all together. I like to put this is a large lettuce leaf and eat as a lettuce wrap.
Good for lunch.
Chicken salad
-6oz chicken breast cut to desired size
-2tbs low fat mayo
-3/4tbsp dijon mustard
-2tbsp green onions
-1/8 tsp black pepper
-1/8 tsp fresh dill
-1/4 cup celery, diced
Poach chicken and cool. Combine ingredients , chill and serve.
Good for lunch.
You can do the same concept as the tuna and use a large lettuce leaf off a head of lettuce for the "bread"
Island pork tenderloin
-16oz lean pork tenderloin
-1/2 tsp chilie powder
-1/4 tsp pepper
-1/2 tsp ground cumin
-1/2 tsp cinnamon
-2tsp EVOO (Extra virgin olive oil)
-1/4 cup brown sugar
-1/2 tbsp garlic, chopped
-1/2 tsp Tabascos sauce
Serves 4= 6oz each serving
1. Preheat oven to 350
2. Stir together pepper,cumin,chilie powder and cinnamon. Coat pork with dry spice rub.
3. Heat 1tbs oil in skillet over moderate high heat and brown pork on all sides. About 4 minutes each side.
4. Place pork in roasting pan. Stir together brown sugar, tabasco sauce and garlic. Drizzle or pat onto the top of pork. Cook for 20mins. Let cool and serve.
Great for lunch or dinner.
Yummy. This has got to be a favorite of mine also. You can put this in a salad and call it lunch or serve with a side of vegetable soup and call it dinner. DELISH!!!
When I make chicken breast I like to marinate in fresh garlic, onion powder, cumin and chilie pepper powder with a drizzle of honey.
Turkey burgers I like to put fresh herbs in like cilantro and garlic. Rosemary, green onion. And I normally blend in some panco bread crumbs to hold together.
Now with those few favorite recipes I shared here is what I am allowed to have.
For a day=
5 proteins
2 dairy
1 fruit
2 vegetables
1 fat
1 carb
1 snack, bar and recovery drink (I don't use the bar or recovery drink so I add another snack)
1 condiment
And these are the options you are allowed and they all count as one serving
Fats
120 calories
-3oz avacodo
-1 tbsp canola oil
-1 tbsp flaxseed oil
-1tbsp olive oil
-4oz olives
Proteins
100 calories
-3oz chicken
-6 egg whites
-3oz fish and shellfish
-3oz fat free ham
-3oz pork tenderloin
-1/3 cup protein powder
-3oz red meat (top sirloin, flank steak)
-3oz red LEAN meat
-1 soy burger
-5 soy cheese slices
-3oz tofu
-3oz tuna
-2 slices of turkey bacon
-1 veggie burger
-1 veggie dog
Carbohydrates
200 calories
-1 medium bagels, whole wheat
-1 cup baked beans
-1 cup beans (kidney,black..etc)
-1 bran muffin
-2 slices of bread ( whole wheat,pumpernickel,or rye)
-1 cup cereal, whole grain
-1 cup couscous
-12 crackers
-2 English muffins, whole wheat
-1 cup hummus
-1 cup lentils
-1 cup oatmeal
-3 pancakes (3.6 oz)
-1 cup pasta or noodles
-1 large pita, whole wheat
-1 potato
-1 cup quinoa
-1 cup low fat refried beans
-1 cup brown rice or wild rice
-1 sweet potato
-3 corn tortillas
-1 large tortillas whole wheat
-2 waffle. Whole wheat
-1 cup wheat berries
Dairy
120 calories
-1 oz low fat cheese
-1 cup cottage cheese 1%
-1 oz feta cheese
-1 oz goat cheese, semi soft
-1 1/2 oz mozzarella, part skim
-1 oz parmesan cheese
-8 oz skim milk
-1 oz soy cheese
-8 oz soy milk
-8 oz non fat plain yogurt
Fruits
100 calories
-1 medium apple
-1 cup apricot
-1 medium banana
-1/4 medium cantaloupe
-1 cup cherries
-1 oz dried fruit
-6 oz fresh squeezed juice
-1 medium grapefruit
-1 cup grapes
-1 cup kiwi
-1/2 medium mango
-1 medium nectarines
-1 large Orange
-1/2 papaya
-1 peach
-1 pear
-1 cup raspberries , blackberries, blueberries
-2cups strawberries
-1 tangerine
-1 cup watermelon
Vegetables
50 calories for 1 cup cooked veggies or 2 cups leafy greens
-asparagus
-beets
-bok choy
-broccoli
-Brussels sprouts
-cabbage
-carrots
-cauliflower
-celery
-collars greens
-cucumbers
-egg plant
-kale
-lettuce
-marinara sauce
-mushrooms
-peas
-peppers
-spinach
-sprouts
-squash (summer or winter)
-string beans
-tomatoes
-v8 juice, low sodium
-vegetable soup
Condiments
2tbsp=50 calories
BBq and other low fat sauces and marinades
Fat free dressings
Mustard
Honey
Pure fruit jams
Snacks
100 calories
-1 oz low fat cheese
-8 oz cottage cheese 1%
-1 oz dried fruit
-1 frozen fruit bar
-8 oz fruit sorbert
-12 mini rice cakes
-4 oz nonfat frozen yogurt
-1/2 p90x peak protien bar
-1 tbsp peanut butter with celery sticks
-2 oz soy nuts
-1 1/2 string cheese
-1 oz turkey jerky
-8 oz yogurt non fat
And there you have it.
Hope this helps and remember tons and tons of water and get up and move. :)
Enjoy.
Thursday, February 17, 2011
WATER, WATER, WATER!!!
its now been 10 days...
10 days of struggle and avoiding amazing smelling and looking food.
10 days of forcing water down my throat, even when I feel as though I'm going to (and mostly I DO) gag!!
10 days of hunger from boredom
But with all that negativity I have found positive notes in the last 10 days as well
I've become to figure out how to waste my time with time rather then wasting it with food.
I've learned that water is key point to help me keep, stay and become full.
I've found many recipes and have tried a few and I totally feel saved by them.
I'm feeling more energized and healthy, pretty and perky.. okay maybe the last two are a bit the top but you get the point right?
(yeah, I probably got a little carried away!! )
So with my little pro and con session completed let me let you in the past week of my life.
Last Tuesday I started my diet (p90x diet plan) for the first 4 days the water retained from all my diet pop excessive drinking had been slowly coming out leading me with a 7lb loss. Just for the first 4days.I then went on to lose another 6lbs for the next 6 days but I have then been losing a pound a day-ish, with a struggle to get over this hump. I have lost 2lbs one day, gained 1lb the next, lost one, then gained, so a big swishy swappy mess of platuing and my body getting used to what's going on.
This I call it the "shock" period. Where your body is so used to burgers, fries, chocolate and vanilla milkshakes that after a couple days or so (give or take) your body just kind of freaks out and is wondering where all its food is, all that fattening, greasy food, so by its confusion it just kind of sits there in disbelief for a little to gather its thoughts and then once a couple days past it starts to kick into overdrive and really working those pounds off. I would say for most people (especially females) that once your body starts kicking into high gear again you will notice a larger number loss then from before. Maybe a 3lb loss when your used to a 1lb loss. Sometimes when you have been dieting for awhile and been on the same regiment for some time then your body will freak out again and just shut down and maintain where it is, at that point your body is saying it needs more it needs a challenge. Start moving, do some jumping jacks, run in the park and also change the calorie intake every other day. One day eat 1500 calories, the next eat 2200 and swap it around, trick your body. Let it know YOUR in charge. It's all just a process game that you must play in order to feel, look and be a healthier you!!
So with that going on and plus I have a little monthly visitor which is not doing anything for me except retaining water, I've been a little discouraged but I know that this is just a small little hill that I gotta just keep climbing until I can finally relax and start seeing more results.
I would like to share some of what my day looks like.
Keep in mind there are many other options that you can choose from these just happen to be some of my favorites.
Breakfast
-6 egg whites
-3oz vegys (I perfer onion, green, yellow & red bell peppers and mushrooms)
-1oz of fat free cheese (I love feta, plus feta does not have to be fat free!!)
-6oz of a non fat yogurt (I love to get the dannon light and fit, they BCs many flavors for only like 80 calories... so good)
-3oz of berries/fruit
So with this meal I normally split it up because the eggs fill me up pretty easily. I'll eat the eggs and then about 30mins to and hour later I will eat the yogurt and fruit. Helps me stay full longer as well.
You should have a 'recovery drink' and protein bar here but I chose to skip this because of eating my yogurt and fruit later.
Around 1-2 hours after yogurt and fruit
Lunch
-6oz of island pork tenderloin (look for recipe later) you may also do tuna or chicken.
-1 cup of home made vegetable soup (look for recipe later as well)
This meal usually does me In and keeps me pretty full until my snack which comes about 2-3 hours later.
Snack
-string cheese ( this can be substituted for many other options another one of my favorites is an ounce of sunflower seeds or 30 pastascios.
2-3 hours later you have
Dinner
-6oz of chicken (may be another protein like shrimp, turkey or lean pork)
-3/4 cup of pinto beans ( maybe rice or chick peas)
-1 cup of vegetables (I like edamame or asaprugus)
And then lastly and my most favorite is
bed snack
-8oz of fruit fat free sorbet (this may be 4oz of frozen yogurt or 12mini rice cakes) just to name some of my favorites
And you MUST MUST MUST drink water. Chug water like your life depends on it ( well, actually I guess it kind of does depend on it , huh?!?) Water is key! If you feel hungry take some water and drink it. Most of the times when you feel hungry it is actually your body telling you that your dehydrated so drink it up!!! Not only that but it will defiantly keep you fuller and stay fuller for much longer.
Another life saver these days is gum. I am chewing any type of mint flavored gum there is. it totally helps the food cravings. try it.
Get out an move! I started to work outta week and I couldnt feel better. I don't do much but its more then what I have done. I have been running/jogging/walking a 3.5-4.5 speed on a 5-12 incline for 15-20 minutes in the morning then its been so nice that I will take the kids for a nice 20-30 minutes walk.(and having a 15 lb baby strapped to you and pushing a 22lbs toddler defientaly is a work out in its own) then I go to the gym at night and will ride the bike or do the eliptical for 15-30 minutes immediately after I sit in the suna
for a good 10minutes to help keep my heart rate up longer.
So that's my little healthy living session for the week
Be looking out for recipes in a later blog tonight or tomorrow.
10 days of struggle and avoiding amazing smelling and looking food.
10 days of forcing water down my throat, even when I feel as though I'm going to (and mostly I DO) gag!!
10 days of hunger from boredom
But with all that negativity I have found positive notes in the last 10 days as well
I've become to figure out how to waste my time with time rather then wasting it with food.
I've learned that water is key point to help me keep, stay and become full.
I've found many recipes and have tried a few and I totally feel saved by them.
I'm feeling more energized and healthy, pretty and perky.. okay maybe the last two are a bit the top but you get the point right?
(yeah, I probably got a little carried away!! )
So with my little pro and con session completed let me let you in the past week of my life.
Last Tuesday I started my diet (p90x diet plan) for the first 4 days the water retained from all my diet pop excessive drinking had been slowly coming out leading me with a 7lb loss. Just for the first 4days.I then went on to lose another 6lbs for the next 6 days but I have then been losing a pound a day-ish, with a struggle to get over this hump. I have lost 2lbs one day, gained 1lb the next, lost one, then gained, so a big swishy swappy mess of platuing and my body getting used to what's going on.
This I call it the "shock" period. Where your body is so used to burgers, fries, chocolate and vanilla milkshakes that after a couple days or so (give or take) your body just kind of freaks out and is wondering where all its food is, all that fattening, greasy food, so by its confusion it just kind of sits there in disbelief for a little to gather its thoughts and then once a couple days past it starts to kick into overdrive and really working those pounds off. I would say for most people (especially females) that once your body starts kicking into high gear again you will notice a larger number loss then from before. Maybe a 3lb loss when your used to a 1lb loss. Sometimes when you have been dieting for awhile and been on the same regiment for some time then your body will freak out again and just shut down and maintain where it is, at that point your body is saying it needs more it needs a challenge. Start moving, do some jumping jacks, run in the park and also change the calorie intake every other day. One day eat 1500 calories, the next eat 2200 and swap it around, trick your body. Let it know YOUR in charge. It's all just a process game that you must play in order to feel, look and be a healthier you!!
So with that going on and plus I have a little monthly visitor which is not doing anything for me except retaining water, I've been a little discouraged but I know that this is just a small little hill that I gotta just keep climbing until I can finally relax and start seeing more results.
I would like to share some of what my day looks like.
Keep in mind there are many other options that you can choose from these just happen to be some of my favorites.
Breakfast
-6 egg whites
-3oz vegys (I perfer onion, green, yellow & red bell peppers and mushrooms)
-1oz of fat free cheese (I love feta, plus feta does not have to be fat free!!)
-6oz of a non fat yogurt (I love to get the dannon light and fit, they BCs many flavors for only like 80 calories... so good)
-3oz of berries/fruit
So with this meal I normally split it up because the eggs fill me up pretty easily. I'll eat the eggs and then about 30mins to and hour later I will eat the yogurt and fruit. Helps me stay full longer as well.
You should have a 'recovery drink' and protein bar here but I chose to skip this because of eating my yogurt and fruit later.
Around 1-2 hours after yogurt and fruit
Lunch
-6oz of island pork tenderloin (look for recipe later) you may also do tuna or chicken.
-1 cup of home made vegetable soup (look for recipe later as well)
This meal usually does me In and keeps me pretty full until my snack which comes about 2-3 hours later.
Snack
-string cheese ( this can be substituted for many other options another one of my favorites is an ounce of sunflower seeds or 30 pastascios.
2-3 hours later you have
Dinner
-6oz of chicken (may be another protein like shrimp, turkey or lean pork)
-3/4 cup of pinto beans ( maybe rice or chick peas)
-1 cup of vegetables (I like edamame or asaprugus)
And then lastly and my most favorite is
bed snack
-8oz of fruit fat free sorbet (this may be 4oz of frozen yogurt or 12mini rice cakes) just to name some of my favorites
And you MUST MUST MUST drink water. Chug water like your life depends on it ( well, actually I guess it kind of does depend on it , huh?!?) Water is key! If you feel hungry take some water and drink it. Most of the times when you feel hungry it is actually your body telling you that your dehydrated so drink it up!!! Not only that but it will defiantly keep you fuller and stay fuller for much longer.
Another life saver these days is gum. I am chewing any type of mint flavored gum there is. it totally helps the food cravings. try it.
Get out an move! I started to work outta week and I couldnt feel better. I don't do much but its more then what I have done. I have been running/jogging/walking a 3.5-4.5 speed on a 5-12 incline for 15-20 minutes in the morning then its been so nice that I will take the kids for a nice 20-30 minutes walk.(and having a 15 lb baby strapped to you and pushing a 22lbs toddler defientaly is a work out in its own) then I go to the gym at night and will ride the bike or do the eliptical for 15-30 minutes immediately after I sit in the suna
for a good 10minutes to help keep my heart rate up longer. So that's my little healthy living session for the week
Be looking out for recipes in a later blog tonight or tomorrow.
Monday, February 7, 2011
Beginning my life
And so my journey begins.
So its been awhile that I've been saying to myself that I honestly need to get healthy and lose some weight. These headaches are monsterious (new word? Probably so), these never ending fat rolls are just, well just nasty, my skin is all outbreaky (another fab. New word) and I just feel like complete cah-rap!!!
So many of my friends have started their weight loss journey and I've been following them, wondering to myself "how do they do it", go with out pizza on super bowl Sunday? No cheese puffs for a late night snack? Go with out fries on your way home from work to hold you over before you scrumptious and fabulous 5 tacos from taco bell dinner? Then it hit me..."oh they can do it because it makes them feel good and skinny" that's how I want to and need to feel.
Now let me take you a little through my past so we can get to understand where I'm at today and how I let myself get here.
I was always a small baby and toddler and didn't seem to think I was to over weight as a child. I participated in cheerleading and soccer through out my younger days and some how I still had some "baby fat" as we used to call it left and somehow I had a little chunker self look. I had been a little over weight in elementary/middle school. Which is totally not cool when your trying to find "yourself" and where you fit in. luckily I had some pretty cool friends that being "over weight" was not really to depressing for me at that time. I had names thrown at me often, and didn't really seem to bother me.(Mostly because they were boys and I just took it as flirting, but That's a whole different blog! ) I just basically went with the flow of things and I didn't really notice that I ate to much, but I guess looking back it probably was a little more then I needed to endure in one sitting. High-school came and during the summer before high school started I thinned out from walking EVERYWHERE with a friend of mine (once again, that's for another blog.) I felt great going into high school. The name calling or "fat jokes" pretty much were gone by this point and it felt great. I then switched school my early junior year and noticed to gain some weight but now to much but fat jokes had started back, not as bad as before but they were there, and being older and wiser this time it bothered me just a tad bit. I graduated in 2005 and was working at a fast food place where I maintained my weight, even with all that fast food pleasures around. Don't get me wrong I ate it, a lot of it but I didn't really gain weight. I then got married in 2006 we moved about 1500 miles away from my family and I blew up!!! Literally, gained a good 100lbs in 3 years. It was kind of gross. For a year of our marriage I didn't work so that was a big help in that weight gain. I then found a super awesome job as a youth center teacher and lost some weight, I felt great! Then this is where the pounds started coming off..... my husband and I split up and decided to get a divorce!!!!! I WAS DEVASTATED .. I LITERALLY never ever ate, like ever. I had no way home and it was miles and miles away, so I was stuck in a broken home which killed me. I tried to eat but I could never swallow so I just didn't eat for 2 months straight and lost 50lbs. I then started to eat again slowly once I made it back home to my family. I then lost about 20 more big bucks and looked better then ever. I was so beautiful and loved myself.
I just looked amazing.
Sooo, 6 months later I became PREGNANT and well that tacked on a whoopin 100 pounds yet again.
pretty gross huh?
I must say though, I got a pretty amazingly, beautiful gift out of gaining ONE hundred POUNDS
worth every pound.
So after all that I lost about 25-30lbs and honestly after just giving birth and nursing it should have been way more then that but I still ate like I was pregnant.
My daughter was born in October 2009 and November 2009 I joined a gym (never went) then in may 2010 I said to myself that I was done being fat. I out down the chocolate (my weakness) and started the p90x diet. It went amazing and I felt amazing. Over a span of about 2 months I lost around 25 pounds. I then platued, lost motivation and gained it all back.
This is where I am today.I eat non stop and can not get over the "yummy goodness" food. I don't even know how I did it before. This time though I have a support group to help me and back me up. I'm going to change my life not only for me but for my daughter as well. I need this for us. My goal is not only to lose weight but to be healthy and active. Make right choices. Be a good example for my tiny human.
This has to be a life style not a diet.
So its been awhile that I've been saying to myself that I honestly need to get healthy and lose some weight. These headaches are monsterious (new word? Probably so), these never ending fat rolls are just, well just nasty, my skin is all outbreaky (another fab. New word) and I just feel like complete cah-rap!!!
So many of my friends have started their weight loss journey and I've been following them, wondering to myself "how do they do it", go with out pizza on super bowl Sunday? No cheese puffs for a late night snack? Go with out fries on your way home from work to hold you over before you scrumptious and fabulous 5 tacos from taco bell dinner? Then it hit me..."oh they can do it because it makes them feel good and skinny" that's how I want to and need to feel.
Now let me take you a little through my past so we can get to understand where I'm at today and how I let myself get here.
I was always a small baby and toddler and didn't seem to think I was to over weight as a child. I participated in cheerleading and soccer through out my younger days and some how I still had some "baby fat" as we used to call it left and somehow I had a little chunker self look. I had been a little over weight in elementary/middle school. Which is totally not cool when your trying to find "yourself" and where you fit in. luckily I had some pretty cool friends that being "over weight" was not really to depressing for me at that time. I had names thrown at me often, and didn't really seem to bother me.(Mostly because they were boys and I just took it as flirting, but That's a whole different blog! ) I just basically went with the flow of things and I didn't really notice that I ate to much, but I guess looking back it probably was a little more then I needed to endure in one sitting. High-school came and during the summer before high school started I thinned out from walking EVERYWHERE with a friend of mine (once again, that's for another blog.) I felt great going into high school. The name calling or "fat jokes" pretty much were gone by this point and it felt great. I then switched school my early junior year and noticed to gain some weight but now to much but fat jokes had started back, not as bad as before but they were there, and being older and wiser this time it bothered me just a tad bit. I graduated in 2005 and was working at a fast food place where I maintained my weight, even with all that fast food pleasures around. Don't get me wrong I ate it, a lot of it but I didn't really gain weight. I then got married in 2006 we moved about 1500 miles away from my family and I blew up!!! Literally, gained a good 100lbs in 3 years. It was kind of gross. For a year of our marriage I didn't work so that was a big help in that weight gain. I then found a super awesome job as a youth center teacher and lost some weight, I felt great! Then this is where the pounds started coming off..... my husband and I split up and decided to get a divorce!!!!! I WAS DEVASTATED .. I LITERALLY never ever ate, like ever. I had no way home and it was miles and miles away, so I was stuck in a broken home which killed me. I tried to eat but I could never swallow so I just didn't eat for 2 months straight and lost 50lbs. I then started to eat again slowly once I made it back home to my family. I then lost about 20 more big bucks and looked better then ever. I was so beautiful and loved myself.
I just looked amazing.
Sooo, 6 months later I became PREGNANT and well that tacked on a whoopin 100 pounds yet again.
pretty gross huh?
I must say though, I got a pretty amazingly, beautiful gift out of gaining ONE hundred POUNDS
worth every pound.
So after all that I lost about 25-30lbs and honestly after just giving birth and nursing it should have been way more then that but I still ate like I was pregnant.
My daughter was born in October 2009 and November 2009 I joined a gym (never went) then in may 2010 I said to myself that I was done being fat. I out down the chocolate (my weakness) and started the p90x diet. It went amazing and I felt amazing. Over a span of about 2 months I lost around 25 pounds. I then platued, lost motivation and gained it all back.
This is where I am today.I eat non stop and can not get over the "yummy goodness" food. I don't even know how I did it before. This time though I have a support group to help me and back me up. I'm going to change my life not only for me but for my daughter as well. I need this for us. My goal is not only to lose weight but to be healthy and active. Make right choices. Be a good example for my tiny human.
This has to be a life style not a diet.
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