Journal

I ran 3 miles yesterday and it was pretty easy to do. I did it at a slower pace than race pace so that I could build up my stamina. The first mile warm up is always pretty hard for me but after that I just start to enjoy running and I just feel like I could run forever! I love running, it is such a wonderful sport. I am a stay at home mom so getting out and running is everything to me. I can think, get out my frustrations, and I can gather my thoughts without other others talking to me, I love it! Today was a pretty mellow day. I took it easy and rested. I was pretty tired because I went to sleep pretty late, never do that, it is not worth staying up late if you have to get up early. It just throws off your clock and you become tired and lathergic, especially if you have small kids running around. I also ate pretty well except for the fact that we ran out of veggies today and I was to lazy to go to the store, so we ate carbs and protein but no veggies or fruit! I am horrible. I guess I can think of this as my junk food day. I am out of town tommorow so hopefully I can get some fruit and veggies in my system. :) Cheers to a better tommorow!

Challenging workout of the day

Add more time to your workout. If you run 2 miles easy try running 3 instead. Increase your time and stamina! Build up your strength and become strong!

Challenging work out of the day

Push yourself a little harder in your workout. Add 10minutes to your normal workout and if you are a runner, try several hills in your run. That should get your heart rate up and burn you some more calories!

First Day of Detox

I am really hating myself right now! Today was a pretty rough day of detox. I did not feel so well, almost a bit dizzy today. I am very greatful that I did not have any headaches! Not drinking Caffeine or soda really pays off. :) I had energy but I could not push my body the way I normally do when I exercised. I could barely run 2 miles...I was so tired when I was done. Hopefully tommorow will be a better day. As for the food aspect, I was a bit tempted when I was fixing the kids' dinner. They had hotdogs with veggies and an apple. I had to keep telling myself, "don't put that hot dog in your body...all you have done will be worth nothing if you do!" It worked but it was very very hard! Lets hope I have a better day tommorow :)

So Tired!!!!

I have been so tired lately and I truly believe my diet needs to change. When I first started living a healthy lifestyle I made a huge change in my diet. I stopped eating fast food, greasy foods, and found new healthy ways to cook. However, I did not really limit my sugar intake. I love sweets and candies but my body does not! Especially since I am running a lot more than I ever have in my life! My daily nutrients consist of about 50% Carbohydrates 15% protein and 35% fat! That fat is coming from sugar and as a runner I need to have 60% Carbohydrates and 20% Protein. The fats and oils should be coming from the protein and complex carbs like fruit not the sugar intake. It is time to limit treats to a "treat" mentality. It is a special food that comes only so often. Sad to see it go but I am looking forward to a lot more energy.

I will be starting my detox plan tommorow and it will be 7 days long. Ugh!!!! I hate this part. Such torture! I guess its the price we pay for all the junk food we eat. I have created my own plan fit to my body and my needs. I will share the plan once I have finished the detox. I am curious to see what kind of results will come. I have always followed a premade plan, so this will be very interesting. Will power is key and lets hope I have it. My husband is no help with his candy and junk food! I want more energy, I am so tired of being exhausted! I am 25 years old, there should be no reason that for me to be so unhealthy and tired. It is time to make a change and I can't wait for it to happen! :)

Happy Monday

I ran my first 5k!

Sat, 10/17/09, I ran my very first 5k. This was such an accomplishment. I felt like I had completed something that was so important to me. I am so addicted! I want to run more races…perhaps a 10k in the near future. I was so nervous the week prior. I was worried about so much, my weight (heavy on my body), being in enough shape (did I train hard enough), if I was going to not make through the finish line (would I be too tired?), and most of all walking during the race. I wanted to run the full race and I had to mentally prepare my mind that three miles was not a lot, I could make it to the finish line. All of these thoughts ran through my head that week and I had to overcome the negative ones to feel like I could run the race at the best to my ability. A part of me wanted to skip out! However, I psyched myself out and kept telling myself I could do it. As I arrived I was by myself and an hour early, so I had some time to reflect on my run. I had some time to warm up, get my blood flowing, and heart rate up a bit which helped for the run. People were casual and nice. The competitive itching to race runners stayed in the front…it was nice to stay in a group at my own pace. If I had been up front I would have been compelled to run just as fast as them and probably would have been too tired to complete the race. I started at a slow pace, stayed focused, listened to good music, and kicked up my pace every .5 mile and had a strong finish for the last mile. After I completed the race I thought, “That was easy!” It was fun and accomplishing at the same time. I know I can do it, I know I can run and if I can then so can you! Don’t ever say that you can’t do something especially if you don’t try. It is worth every minute of having that feeling of accomplishment. It is not only about how much weight you lost, it is also about your health and your body. They both deserve to be happy too!

Journal

Alright....So these past couple of days have been so HARD!!! I am a bit homesick and so I have been eating much more than usual...u know, eating my feelings. I am sure I have gained some weight but, I am a bit scared to hop on the scale to weigh myself. It feels like 5 pounds. The good news is that I can get rid of it quickly if I really try. I have had way more soda and ice cream than I should have and have eaten right before bed so that the has a chance to sit on my butt! I also have only worked out once this week and its Thurs! Yikes!!! I am planning on hitting the gym tonight and running my butt off. I needs some new motivation...I just need to figure out what I can do to motivate myself :) The 5k is in three weeks, so I better get motivated fast!

Challenging workout of the day

Have you ever tried circuit training? It burns more calories than it does lifting weights. If you are a beginner, try running for 5 minutes, lift weights for 10 minutes or until fatigue and repeat until your running has reached 30 minutes. It is a bit of a challenge, but it is completely worth it!

Welcome Back!

Boy does it feel to be back! My life has been in complete and utter chaos from the time I took a hiatus and still is. One might wonder...How can a person still lose weight when their life is entirely stressed? To be honest, it wasn’t easy. Some of the hardest things were not being able to blog about what I was eating or being able to count my calories and most of all, it was hard not to eat my feelings. I don’t know about you, but when I am stressed out, I just want to eat and eat and eat! For the most part, I did measure my portions, chose healthier foods, exercise and hope for the best. I did end up losing 4 pounds which was so great considering that I was trying to maintain my weight and not lose any. In a time of stress, it is hard to even think of losing weight, I don’t even think your body can handle that unless you are starving because you are stressed. Packing, taking care of two small children, and moving across the country was a challenge however, we did make it through and I made it through four pounds lighter! Some tips I have learned:

1. When you are traveling, you can’t cook your own food. It is impossible. Try to choose a place to eat that has some healthy menu items. I know, I know...you are going to want a hamburger rather than a salad. Try half a hamburger with a salad. Think about what you are eating. Is that entire ramekin of ranch dressing with those French fries worth all the calories? What is in it that can’t possibly be good for you?

2. Don’t even think about losing weight when you are in a time of stress and traveling. Maintaining your weight is key. When you have the time to relax and fully challenge yourself then you can worry about losing weight. It helps to be in the right frame of mind when you are trying to lose weight. Trying to maintain the weight you have lost is a challenge within itself!

3. Remember...losing weight is not hard, when you think it is, it will be. Make exercise a part of your life. Don’t think about “dieting”. Think about being healthier. :)

P.S . There will be some changes to the blog. Instead of a daily affirmation, I think it might help if I journal about how I felt that day or what cravings I had and if I defeated them or not. I will no longer post an exercise tip of the day, but I will post a challenging workout of the day and will continue to have thought of the week and “the numbers” every Friday. :) I think balance is key and I don’t want to overload myself with blogging or else I will dread it.

I gained five pounds?!?!?!

This past weekend was our anniversary and I ate myself into 5 pounds! I am so dissappointed with myself. I work so hard and then I devour tons of food that is not good for me! What happend to my proportions? It tasted so good...and I didn't care what I was eating. I don't think the stress of moving has helped either! Now what do I do? I gues I have to get back on that treadmill and work twice as hard. I want these five pounds gone by next Tuesday!

By the way...Moving has been so stressful that I have not had a chance to blog daily...I will keep Exercise tips, Affirmations, and Challenging workouts 3x a week. Journeling, thought of the week, and measurements will be at their scheduled times

Affirmation of the day

I allow health and happiness to flow through my body - K Harrel

Challenging workout of the day

Run/walk for 2 miles with your family or yourself. Enjoy the Saturday and get out of the gym!

Exercise tip of the day

Increase the calories you burn by waking up 15 minutes earlier and mildly exercise. For example, take walk around the block, dance, lift some weights or do some abs, bounce on a core ball, etc. Just move around for 10 minutes. It will burn some calories and increase your metabolism.

The Numbers

Weight: 173 ....a total of 12 pounds ! Hooray!!!
Waist Circumference: 30"
Hip Circumference: 34 "
Left: 22.5"
Right 22.5"

I have been eating out a lot this week. We have been in and out of town and so I have been trying to choose wisely with my food selection. I have been working out longer because I have increased my endurance and I feel like I can go longer with my workouts.

***Keep staying motivated! Read the thought of the week to find ways to keep motivated***

Thought of the week

Who or What Inspires You to Be Healthy?
We all have at least a few fleeting moments of inspiration where we want to improve our lives and during which we feel capable of positive change. Motivation is easy at the beginning of any new job or task. (In this case it's about health, but wanting a leaner body and better health through diet and exercise is really a metaphor for wanting a better life.) But sustaining it is another matter. Here's the trick. (Glamour Magazine)
I justly believe that the only true and lasting source of motivation must come from within you. Outside stimulus can't provide you with reason enough to continue healthy habits for a lifetime. I mean, sure, you might see a picture of Madonna's rock-hard 50-year-old body and feel inspired to hit the gym that day--which is great. But what about the day after that, and the year after that? To begin finding your true inner, lasting motivation to get healthy, grab some paper or a journal and a pen and answer these questions, here are some of mine:

1. What do I want to change? Be specific.
I want to change the way I eat. Fast food is NOT ok and I need to come to terms with that. I need to know that My body is sacred and when I put nasty things in them, it affects the way I think, act, and feel. I want to be healthy because I want to be happy with myself. When I look in the mirror, I want to know that My body is healthy and I want to feel good about what I see, not feel guilty for eating Taco Bell. I want my family to eat better and I know that when I start cooking better, they will soon come along. Bad food is Bad for you, It is not ok to be overweight and unhealthy!

2. Why do I want to change it?
I want to live long to see my kids grow up and my grandkids grow up. I know that if I take care of myself now I can do that. God gave me this body and I know he expects me to take care of it! I would not be doing him any good if I just let it go, how would I better my family If something happened because I didn't take care of myself?

3. What will the benefits of making this change be to my body and to mylife?
I know that If I take care of my body, I will be happier. I will feel better and so will my family. When we change the way we eat and add more exercise, it just makes us feel healthier. I know it is so hard to feel motivated but, my family is my motivation. My daughter Maleelah always asks, "Mommy why are you going to the gym?" and I reply, "Maleelah, do you want a healthy mommy or an unhealthy mommy?" and she says, "I want a healthy mommy so that I can play with her!" Already, we set the example; if we eat badly our kids will eat badly. If we don't exercise, our kids won't exercise. They watch our every move. It is important for them to know that taking care of our bodies is what is important!

4. What am I willing to sacrifice to make this change happen?
I am willing to sacrifice my time for more exercise. It feels good when I do. Yeah, I don't get as much "me time" But if you look at it his way, our me time is when we exercise and when we exercise we are happy and feel accomplished. Better than sitting in a salon or watching TV! I am willing to sacrifice baking all the time! I love to bake, however, my hips don't! It will all be worth it in the end.
Your answers might be as profound as living long enough to see your grandchildren graduate from college, or as frivolous as rocking a bikini on your summer vacation. It doesn't matter how deep or how seemingly shallow your answers might be--they're yours and as long as it's important to you that's all that matters!
Now, the next time you are about to throw in the towel, I want you to go back and look at this journal entry of yours. Remind yourself of what it is you are fighting for and put things in perspective. I don't love working out and I hate broccoli, but I tolerate them because I know the ultimate goal is worth it. What's worth it to you?
How about you? What was the turning point that made you decide to live healthier and more active lifestyle? Was it something serious, like a health scare, or simply not fitting into your favorite jeans? And what changes did you make? Did you give up soda or move the television out of your bedroom? Did you commit to working out a certain number of times a week, or purchase a piece of fitness equipment? They’re all significant changes, big or small, so please, do share! (glamour magazine)

Affirmation of the day

I am confident about life; I always long for and enjoy new challenges - world village

challenging workout of the day

Run/walk for 10 minutes evenly split Run/Sprint for 10 minutes evenly split, Run/walk for 10 minutes. Each interval is with a 2-minute recovery

Exercise tip of the day

Increase your intervals by a minute and decrease your recovery by 30 seconds

Affirmation of the day

I eat healthy for my family and myself - Marissa Acker

Challenging workout of the day

Increase your speed minutes when you run by 2 on the treadmill

Exercise tip of the day

Have you ever thought about what kind of support your feet are getting? Don't skimp on shoes...it is very important that you what the right type of shoe when you are running. Shoes only last for a couple of miles. Don't be cheap, get the right kind of shoes for your feet!

Affirmation of the day

When I exercise I feel happy and healthy - Marissa Acker

Challenging workout of the day

Increase your reps and weights by 5 to 10 pounds, go by how heavy you feel the weights are to you. You will not get anything out of lifting weights that are heavier than you can handle. The more comfortable you are, the more reps you can do, but make sure that there is resistance.

Exercise tip of the day

Working out i.e lifting weights or doing abs on a core ball will improve your posture, save your back, increase your strength in your core, and will flatten your abs faster than doing abs on the floor.

Affirmation of the day

I am in control of what I eat - Marissa Acker

Challenging workout of the day

Workout with a faster buddy. It can be a bit competitive, but it will get you out of your rut!

Exercise tip of the day

Monday: exercise tip of the day -

Dumbbell bench fly

The faux pas Lowering your arms too far The facts This mistake places major stress on your shoulders and rotator cuff, the delicate muscles that sit underneath the shoulders. Plus, it becomes difficult to press arms up and use the chest muscles effectively.

The fix Lie faceup on bench, knees bent and feet on edge. Hold a dumbbell in each hand, arms extended above midchest, in a slight arc, palms in. Contract abs and keep chin level. Maintaining elbow arc, lower elbows down and out to the side until they are even with or slightly below shoulders (shown). Press dumbbells up and in to starting position, without letting dumbbells touch or allowing shoulder blades to rise off the bench. Strengthens chest and front shoulders

Welcome Back!! I Lost 10 Ibs!!!!

Vacation was wonderful! My mother in law is awesome and bought all healthy food and cooked healthy food including my daughter's birthday cake! Hmmm....delicoious. I do happend to have the receipe. Busy Busy Busy family and I know when my family is busy we don't have time to plan meals as much...bummer! However, there are ways. When we left for our airplane ride at 5am the only resort I had was Mc Donalds...can you say toxic junk? Yuk! This is where planning would have been nice a cliff bar or zuna bar, some kind of protein bar to keep me full until the next stop. I ended up eating one pancake and a sausage for protein. If you are stuck in this situation try to plan ahead or just eat smart. Don't eat everything, eat a little bit of proteing and a little bit of carbs. Drink tons of water and try to get something healthy and large for lunch. The next airport had subway...thank goodness! I was starving! I will admit, it was somewhat hard to eat healthy when my husband would go out to burger places at night and stuff his face with burgers, french fries, and a extra large shake! But, I had to remember yuk....that is not good for me! Lastly, seeing him gravel in the mirrior about how fat he was getting helped somewhat. All in All the trip was great. What I learned most is that it is always important to plan ahead. When you are trying to be healthy, that is all we can do because not many places are eating healthy. I did gain about two pounds on the trip. But, I exercised as much as a I could and ate healthy as much as I could. Two pounds was better instead of five. Much easier to come off. Of course, when I got home, I got back to work! It feels so much nicer to eat healthy. I automatically want to eat veggies and fruits rather than potato chips an fried food. When I exercise, my body doesn't feel heavy and yuckky. I am finding joy in being healthy...yay! On top of that I reached my 10 pound goal!!!! yay!!! More motivation to keep going! Hard, yes. Worth it, definietely!!!! Keep in for more news!

Out of Town

Hey Ya'll I will be in Alabama this week and next week. Check back next week for new posts on the blog! Wish me luck, it is hard to eat healthy while out of town :)

Monthly progress

This past month, I have worked out moderately, about 5-6 days a week, and I feel great! I love to work out, I feel like I have so much more energy. But, I do kind of feel like I am in a gym rut. I am going to start working out outside at least twice a week; I think it may get me out of my rut. Also, I may need to detox. My body is full of horrible toxins (from eating fast food and sweets) and I have noticed that I have been hitting somewhat of a plateaus. Normally you would push through that if you have been eating healthy normally, but I did not detox before I started a healthy lifestyle, leaving my body unpurified and an increase of cravings for bad food.

 

The purpose of detoxing is to purify and cleanse your body. It will change your eating habits and will get rid of all the toxins that are harming your body causing it to not lose the weight.

 

Please refer to here for more information on cleansing your body. 

Affirmation of the day

I am healthy and beautiful inside and out - Marissa Acker

Challenging workout of the day

Have a stadium with bleachers near? Trying running up the bleachers and walking down 20x 

Exercise tip of the day

8. Triceps kickback 
The faux pas Swinging your upper arm, dropping your opposite shoulder, trying to lift your arm and the weight too high behind you The facts When you make any of these mistakes, your triceps aren't sufficiently challenged, and you also may place stress on your shoulder and elbow joints.

The fix Hold a dumbbell in your right hand and stand to the right of the long side of a bench, feet hip-width apart or in a staggered stance. (You also can kneel on the bench with your left knee.) Flex forward at hips at about 90 degrees, and place left hand on bench for support. Keeping torso stationary, bend right elbow so upper arm is parallel to ground and forearm is perpendicular to ground, palm facing in. Position elbow close to waist and contract abs. Keeping upper arm still, use triceps to straighten arm behind you until end of dumbbell points down (shown). Slowly bend elbow to return to perpendicular position. Strengthens triceps

9. Crunch
The faux pas Jerking your neck, not lifting shoulders, failing to engage abs The facts These mistakes will result in a sore neck, and your abs won't get any firmer.

The fix Lie on your back with knees bent and feet flat on mat, hip-width apart. Place hands behind head, thumbs behind ears, fingers unclasped. Hold elbows out to the sides. Contracting abs, draw hips and lower ribs together, keeping buttocks relaxed. Without pulling on neck or drawing elbows in, curl up and forward, keeping head and neck relaxed as shoulder blades lift off mat (shown). Hold, then slowly lower back down. Strengthens abdominals

Affirmation of the day

I am healthy, happy and radiant. - Jeff Staniforth

Challenging workout of the day

Run/Walk up the hill at a fast pace. 3x 

Exercise tip of the day

6. Squat
The faux pas Letting your knees shoot ahead of your toes, lifting your heels, dropping your knees inward The facts These mistakes place excess pressure on the tendons and ligaments of the knee.

The fix Holding a dumbbell in each hand, stand with your feet hip-width apart, legs straight but not locked, chest lifted, abs contracted. Keep body weight toward heels and bend knees to sit back and down, lowering thighs to as parallel a position to ground as possible, torso erect and knees aligned with ankles (shown). Straighten legs to stand back up. Strengthens buttocks, quadriceps and hamstrings

7. Bent-over lat row 
The faux pas Rounding your spine and not flexing from your hips, pulling the weights up too far behind you The facts These mistakes place stress on your spine and reduce the demand on your back muscles, making the move less effective.

The fix Stand with feet hip-width apart and hold a dumbbell in each hand, arms by sides. Bend knees and flex forward from hips at about 90 degrees. Let arms hang in line with shoulders, palms facing in. Contract abs to support back. Draw shoulder blades down and together; maintaining body position, bend elbows up and in toward waist until upper arms are in line with torso and forearms are perpendicular to ground, knuckles pointing down (shown). Slowly straighten arms to starting position without changing torso position.Strengthens middle back, rear shoulders and biceps

Affirmation of the day

I am well, I am whole, and I am strong and healthy - Jeff Staniforth

Challenging workout of the day

Squat and press

Works legs, butt, and shoulders

Stand with feet shoulder-width apart and loop the center of a resistance tube under your arches. Hold a handle in each hand next to shoulders with palms facing forward. Bend knees, lowering hips until thighs are parallel to the ground , then rise up as you press your hands overhead. Return to start position and repeat.

Exercise tip of the day

4. The faux pas Coasting on your cardio
The facts Sticking with the same aerobic workout can sabotage your results as much as pushing too hard. To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you're somewhat winded and can feel your heart pounding.

The fix Instead of zoning out or doing moderate-intensity cardio all the time, mix in some high-intensity intervals twice a week. For instance, after warming up for 10 minutes on the treadmill, increase the speed or incline for 30 seconds to 1 minute, then recover with 1–3 minutes of easy-to-moderate exercise. Keep alternating for 10–20 minutes, then cool down. You also may want to do longer high-intensity intervals -- say, 5 minutes -- where you don't push quite as hard as you do on the shorter ones.

5. The faux pas Lifting the wrong amount of weight
The facts If you lift weights that are too light, you won't see improvements in strength, tone or bone density. If you lift weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to recruit additional muscles, for instance, using your entire body to complete a biceps curl, thus cheating the targeted muscles of a good workout.

The fix For the most significant strength building, perform 4–6 repetitions per set; for more moderate strength building, perform 8–12 repetitions per set, choosing weights heavy enough that you struggle through your final few reps, but not so heavy that your form falls apart. If you get to your final rep and feel that you could perform another one, increase the weight by 5–10 percent. You may find that when you've considerably increased the amount of weight you're using, you'll drop to fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep. Don't worry: Lifting to fatigue will not leave you with monstrous muscles.

The Numbers

Weight: 178 ....a total of 7 pounds ! Hooray!!! 

Waist Circumference: 31"

Hip Circumference: 37 "

Left: 22.5" 

Right 22.5" 

The type of foods I have been eating so far this week

Lasanga with whole wheat noodles

Boiled eggs

spinach eggs/omelette ...yummy! 

Tons of fruit...Bananas, apples, peaches, berries of all kinds. 

I did have ice cream to often this week....yikes, I had to workout hard to burn what I ate off, so no losing weight just staying where I am at. 

***Tip when you are craving something like lasanga (high cal) just try to eat it in the middle of the day around an early lunch 11:30-12:00 noon. This way you eat it early and burn off the calories from keeping busy. Sometimes that meal is so heavy all I want for dinner is a small salad or just water even after my mid afternoon snack. It is not good to eat a heavy meal and then sleep 2 hours after eating...the fat will just sit there! Not good at all :) 

Check out here for food receipes: 

Challenging workout of the day

Intermediate Intervals

0.00 to 5.00 warm up on treadmill speed 3.5 incline 1.0

5.00 to 10.00 increase pace on treadmill speed 4.0 incline 2.0

10.00 to 12.00 run fast on treadmill speed 6.5 incline 1.0

12.00 to 13.00 recover on treadmill speed 3.5 incline 1.0

13.00 to 15.00 run fast on treadmill speed 6.6 incline 1.0

15.00 to 16.00 recover on treadmill speed 3.5 incline 1.0

16.00 to 18.00 run fast on treadmill speed 6.7 incline 1.0

18.00 to 19.00 recover on treadmill speed 3.5 incline 1.0

19.00 to 21.00 run fast on treadmill speed 6.8 incline 1.0

21.00 to 22.00 recover on treadmill speed 3.5 incline 1.0

22.00 to 24.00 run fast on treadmill speed 6.9 incline 1.0

24.00 to 25.00 recover on treadmill speed 3.5 incline 1.0

25.00 to 27.00 run fast on treadmill speed 7.0 incline 1.0

27.00 to 28.00 recover on treadmill speed 3.5 incline 1.0

28.00 to 30.00 run fast on treadmill speed 7.1 incline 1.0

30.00 to 40.00 recover on treadmill speed 3.5 incline 1.00

cool down! hard but worth it....I did this after I ate that ice cream pile for two days (including eating healthy) and lost two pounds!  

Thought of the week

You know the classic “Nobody can eat just one” potato-chip ads? For some women, when it comes to chips or cookies or, say, even nuts, that is the absolute truth. “I see my clients struggle with this all the time—there are one or two foods that they really can’t control the portion size of, no matter how good their intentions are or how strong their motivation,” says Beller. “For some of my clients, it’s peanut butter or nuts. For others, it’s ice cream or chocolate. I never want to suggest cutting out foods altogether—let alone something you really love. But if you have a food that you know you’ll just endlessly eat, it might be a good idea to skip it for now, even if it is a healthy food.” It sounds scary to go without a favorite food for any period of time, but the fact is, the craving usually fades after two weeks, says Beller. And by then, you’ll be feeling so great about all your progress; you’ll have excellent motivation to keep going! “Once you feel like you’ve got the whole eating-healthy thing down and your weight loss is on track, then try adding it back in again. Trust me, avoiding your personal trigger foods is easier than trying to fight them in the moment! It works.” - Glamour nutritionist Rachel Beller, R.D.

 

Ask yourself, what Are Your Trigger Foods? Here Are Four of Mine

 

1. I absolutely love making cookies. How many of you out their get bored and bake? Well, that is me, baking is a fun in this house and my excuse is, I will bring over to my girls that I visit teach. But, somehow, it never gets over to them unless I take it that day. So, if I don't take it over, which honestly and subconsciously, I had no intentions of doing bringing them cookies. Selfish, I know, I just wanted "a cookie". But, somehow, I am the one who ends up eating almost a dozen and a half of cookies in three days combined with my husband and my kids!!!!! Wondering where all that cellulite is coming from, those cookies, brownies, or whatever it is that you bake. Do yourself a favor and cut it out for now until you can handle portions. Find another healthy sweet snack to devour that can satisfy you and if you don't want to then accept that you won't lose weight. So... you see what I am getting at? It is not good to eat these things every day. Sweets are a sometime food unlike fruits and veggies, which are an all the time food. :)

 

2.  Ice Cream. What woman doesn't have ice cream in the house? Again, portion control is key and if you can't hack it, then it is time to cut it. Try going for an ice cream bar that is better for you. Some brands include skinny cow and weight watchers. These are awesome! They taste so good (especially skinny cow) and are satisfying.

 

3. Trail mix. How many of you think that is healthy for you? Well, it is if you can again, control your portions. I love this stuff especially the chocolate lover's trail mix with chocolate chips and M & Ms. But, the chocolate is not the only reason this high cal; the nuts in it are also high cal and fat! I never would have thought! You know what to do...cut it out or portion control it. The best way to portion control is go for 1 serving of the item and if it is way to many calories then go for half a serving.

 

4.  Chips and Salsa. I absolutely love chips and salsa and especially when the salsa is really good! How many of you have gone to a Mexican restaurant, had basket of chips put on your table (where you can still see the oil drying off) and devour them and ask for more? I have!!!! It tastes so good that you just can't stop. Sadly, that is being out of control. Salsa is good but chips, oh the chips, is bad! Think about it, how many chips are you eating and how many chips are in the serving? How many calories are those chips? How were they prepared? The salsa is good, but the chips are bad! I feel like I get the "healthy chips" because I got them from Henry's...but they are not. Look, There are 11 small chips in a serving. For every serving, there are 140 calories, 8 grams of fat, and 0 grams of protein (not filling at all, just empty calories). Imagine eating about double that at a restaurant because they are fried and not baked! Yikes!!!! Eat the basket with your family and don't get anymore, if you can't hack it, then cut it!

 

Think about what your triggers are and why they are so good. Do you really want to lose weight? What can you do to manage your intake? Do you need to cut it out of your diet for now? How can you be strong while eating out? Make a commitment to yourself that you will do all you can to cut it out or control your intake and stick to your commitment. You are strong and you can do it!

Exercise tip of the day

2. The faux pas Performing your reps too quickly
The facts If you zoom through your repetitions when strength training, you'll be using momentum instead of muscle power. You won't get the same stimulus for muscle building, and you won't burn as many calories. You'll also be more susceptible to training injuries such as torn muscles or connective tissue.

The fix Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it. (Since you have gravity to help you lower the weight, you need to slow down even more on this phase in order to give your muscles a sufficient challenge.) Our experts agree that slowing down is the single most significant change you can make to get better results from strength training.

3. The faux pas Exercising too hard, too often
The facts If you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained. You're also likely to burn out on exercise.

The fix To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (for instance, 20 minutes) with longer, easier days (40–60 minutes). Don't go all-out more than twice a week. Keep in mind that the more intensely you train, the more time your body needs to recover. It's a good idea to do a couple of tough workouts and take 1 day completely off each week. On the strength-training front, take at least 1 day off between sessions that work the same muscle group

I love vacation but I don't like...

How easily you can lose focus when you are trying to be healthy. Monday my family and I went up to Sacramento to visit a law school. I was doing so well, I even worked out! But, when I met with my friend, we decided to go out for ice cream. I love ice cream and it smelled so yummy and fresh, I just had to have it! So here is what I had. I ate all but 1/2 a scoop (by myself). I was sure a piggy! 

I did regret eating it after. Especially beause, I gained two pounds! 

HOW UPSETTING! THIS IS GOING TO BE A NIGHTMARE TO WORK OFF!  

Two days of hard workouts and restricted meals. :( Bummer! 

Affirmation of the day

I am in control of my health and wellness - Mj. Bovo

Exercise tip of the day

This week the exercise tip of the day will be the 10 reasons your workouts aren't working. This article had some great tips from shape magazine.

THE APPROACH

1. The faux pas Getting married to your strength routine

The facts If you do the same routine over and over, your muscles will simply adapt; you're likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers. However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll get significantly more fibers into the act and develop more tone and strength.

The fix For each muscle group, learn an additional 2 or 3 exercises, trying new angles and equipment. (If you can't get instruction from a trainer, there are plenty of books and videos organized by routine for each body part.) For instance, if you usually do the dumbbell chest press on a flat bench, try it at an incline. If you normally use the chest-press machine, try the dumbbell chest press or the bench press with a barbell. Expand your repertoire enough so that you can change your entire routine every 6–8 weeks.

Challenging workout of the day

Go longer on your workout. 

If your typical workout is 30 minutes -- no shorter, no longer -- here's an easy way to challenge yourself. Twice a week, try adding 10 or 15 minutes to your cardio. You'll burn more calories and increase your cardiovascular endurance level. To adapt your workout to your higher fitness level, every two weeks up your intensity level by increasing resistance or incline on the machine or road.

Calorie-burning boost: Running 30 extra minutes on the treadmill each week can burn 400 calories. - Shape magazine

LET YOUR BODY TAKE A REST. REMEMBER, JUST BECAUSE ITS YOUR DAY OFF DOESN'T MEAN YOU CAN PIG OUT!   

Affirmation of the day

"The more I like myself the more others like themselves."

"Nothing is too good for me as a child of God.  I deserve the best!"

 

(also)

"I am a highly influential person, 
Everything I do, 
Effects everyone around me."

- Hannah J Wratten

Exercise tip of the day

Sphere Medicine ball

$25 to $70; SPRI.com

What it is A total-body toning tool, usually color-coded by weight (2 to 18 pounds). Opt for a rubber one so you can bounce it, allowing a wider variety of moves.

Why it works Throwing the ball develops muscles’ explosive power by recruiting different fibers than lifting dumbbells. The payoff? Speedy arm sculpting!

Move to try With feet hip-width apart, knees bent, raise a 6-pounder overhead. Slam it to the floor and catch at chest level as you squat. Do three sets of 10 reps

- Lix Miersch

I have one of these in 8 Ibs, when I had a trainer,  he made me do abs with these. I tossed it back to him as I was coming up. It was killer, I wanted to kill him, but my abs were starting to develop faster than doing cruches. Have someone toss it to you and for you to toss back or just get a recreation ball and lay flat, hold to your chest, and do abs on the ball. It will burn, trust me! I got my at walmart for $15.00 

**Bonus: It tricks areas that you haven not worked on especially when you do the same workout all the time, this will define areas that have been neglected. **

Challenging workout of the day

Burn those calories! :)

Lifting weights burns tons of calories fast however, when you need to slim down it is very important that you do cardio 3 times a week. 

****A tip 60 minutes of cardio will usually burn 500 calories***

Try doing 20 minutes on the elliptical 

20 minutes on the tread mill

20 minutes back on the elliptical 

random hill training. warm up for 5 minutes at a easy pace. Bring it up a notch by increasing the level to a moderate pace for another 5 minutes. Burn those calories the most by raising your heart rate and working at hard level for 9 minutes. Slow it down for the last minute at an easy pace. 

Challenging yes...but trust me, you feel oh so good when you are done! Have some fun music and cold water to keep you going. Studies have shown that people who have had cold water have been able to go longer on a workout than those with room temp water. 

Stress and...

Chocolate = Happiness

I was craving the ultimate chocolate shake but then  I thought...Do I really want that? I mean, to work that off would be a nightmare! So I thought, what about choclate milk (lowfat) of course. :) check here for receipe. 

The skinny: 540 cal 5g of fat 11grams of protein compared to Jack n the box: 797 cal and 39 g of fat ...medicore calories but tons of fat and sugar which turns into fat! Tell yourself yuk! 

Was it worth it? I would have to say yes, it sure hit the spot! 

Affirmation of the day

I love and care for my body and it cares for me. - MJ Bovo

The Numbers

Weight: 180 ....two pounds! Hooray!!! 

Waist Circumference: 32"

Hip Circumference: 37 "

Left: 23" 

Right 23" 

The type of foods I have been eating so far this week

Whole wheat pasta with chicken

Boiled eggs

Berry Parafaits with sliced almonds

Tons of fruit...Bananas, apples, peaches, berries of all kinds. 

I did have pizza this week....yikes, I had to workout hard to burn what I ate off. 

***Tip when you have a day where all you do is binge on junk food, it is ok, just as long as it is not often. Just remember that you have to burn that off. Do 40 minutes of hard cardio and then lift weights after (remember you burn more calories lifting weights). Just be concious of what you put in your body. 

Check out here for food receipes: