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.

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.

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.

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.