My weeks seem like they are speeding up instead of slowing down. So here is a cath-up for everyone, including myself.
My weight is now: 228.8, I am down 3 pounds since last week. (This was done on Tuesday morning.)
Tuesday mental tip: One thing that I have noticed is that I need to go to my happy place a lot lately. What exactly is a happy place you might ask, well it's self explanatory. A happy place is where you can go to get yourself back to normal. You don't have to deal with the world for just a little bit. One key thing is, DO NOT STAY THERE!!!!! It is a visit, a quick 5 min to an hour. Take a bubble bath, read a book, play a game, go on a walk, do meditation, something. It helps keep you balanced, or at least as balanced as you can be.
Wednesday fit tip: Weights. Use them!! If you do not have any hand weights (p.s. anything below 5 lbs does not count) make some. A gallon of milk can generally weigh 5-10 lbs. Use it! Use a full coffee can, or a semi-full to full box, something. If you are injured, you can always do weights, this does include having a torn rotatory cup (trust me I still have one and still use weights.) There is no excuse on why you can't do them, plus your arms in 6-8 weeks will begin to get slimmer and make the summer outfits look so much better.
Thursday food/cooking tip: When you go out to eat, watch what you eat. Every restaurant has good food that is horrible for you, but a little tip that most people don't know is that every restaurant has good tasting healthy stuff. I am sad to say Alfredo sauce is not healthy, neither is marinara, sour cream, cheese (at a restaurant), salt or really anything that tastes good now. A good tip is to figure out where you are going first, and look at the menu online. All of the chains have their menu's online, which helps you and your waist line. If your restaurants menu is not online here are some quick tips, skip appetizers, steak, pasta, and soups. They are no good no matter how much they taste. If you need to specialize your order, make sure you tell the server!! The last thing that person needs is to be blamed because you didn't do what you were supposed to! If the food isn't right, tell the server what is wrong, and ask them politely if they can take is back. The server does not know how the food was cooked, they can just guess. That is problem with eating out, you do not have control! So if you can handle that eat out in moderation, if not buy a few cookbooks and make menu's at home.
Till next week!
Thursday, April 15, 2010
Monday, April 12, 2010
Last week...
Ok last week was a bad week, not to much of anything got done.
Here is my weight from last week: 231.8
Down another pound. Basically what happened was I trying to finish up with my last class and ran out of time. I am not going to do a posts for the days last week, because honestly I didn't plan anything. This week will be better. I will follow my normal routine starting tomorrow, since my class ends tonight.
See you all than.
Here is my weight from last week: 231.8
Down another pound. Basically what happened was I trying to finish up with my last class and ran out of time. I am not going to do a posts for the days last week, because honestly I didn't plan anything. This week will be better. I will follow my normal routine starting tomorrow, since my class ends tonight.
See you all than.
Thursday, April 1, 2010
Measurments
Here are my mesurements for the 3rd week:
Chest: 42
Waist: 39
Hip: 50.5
Thigh: 30.5
Calf: 18.5
Arms: 16
Neck: 15.5
**Side Note: last week I just realized my calf measurement was listed as a 0, it was 20.
Chest: 42
Waist: 39
Hip: 50.5
Thigh: 30.5
Calf: 18.5
Arms: 16
Neck: 15.5
**Side Note: last week I just realized my calf measurement was listed as a 0, it was 20.
Why is it snowing in April?
So as most know, I am not a fan of the snow. It's pretty in the mountains, but that's about it. It just reminds me of something dead and it makes me depressed. I am defiantly a person who has seasonal depression. I love the sun (not the heat) and the rain, it's relaxing to me. So I have found the perfect background for my computer at work. It's sunny and rainy ;)
Enough of my little tangent, here is the cooking tip for today: protein!! This has been something that I have been striving to learn more about for a long time. Not all meat is healthy, not all seafood or poultry is either. Not all protein is in a meat for either. How's that for confusing?
When you are starting to eat healthy here is a few tips for protein that is healthy. There three tips of protein: lean, medium and high. You always want to avoid high, no matter what! Here is some protein that is in each section.
Lean
White Fish, excluding any steak type fish. Example swordfish is not a lean fish, but tilapia is.
Turkey (cutlets, ground, not the kind you eat at Thanksgiving)
Tuna Fish (not the actual fillets this is from the can)
Tofu (yucky I know, but it does add to a meal)
Cottage cheese(low-fat curd size does not matter)
Deli meats like chicken or turkey
Lentils
Medium
Turkey
Steak type fish
Shrimp
Lima beans, peas
Deli meats like roast beef or ham
High
Any red meat
Deli meats like salami
High fat cottage cheese
Pork
Depending on what type of meat you choose also says how many ounces you can have. Lean is 3-4 ounces, medium is 2-3 ounces and high is 1-2 ounces. In the matter of calories, the higher the level the higher the calories. Side note: not commonly known is that high levels of protein have high levels of cholesterol and sodium.
K, that's it for today. See you soon.
Enough of my little tangent, here is the cooking tip for today: protein!! This has been something that I have been striving to learn more about for a long time. Not all meat is healthy, not all seafood or poultry is either. Not all protein is in a meat for either. How's that for confusing?
When you are starting to eat healthy here is a few tips for protein that is healthy. There three tips of protein: lean, medium and high. You always want to avoid high, no matter what! Here is some protein that is in each section.
Lean
White Fish, excluding any steak type fish. Example swordfish is not a lean fish, but tilapia is.
Turkey (cutlets, ground, not the kind you eat at Thanksgiving)
Tuna Fish (not the actual fillets this is from the can)
Tofu (yucky I know, but it does add to a meal)
Cottage cheese(low-fat curd size does not matter)
Deli meats like chicken or turkey
Lentils
Medium
Turkey
Steak type fish
Shrimp
Lima beans, peas
Deli meats like roast beef or ham
High
Any red meat
Deli meats like salami
High fat cottage cheese
Pork
Depending on what type of meat you choose also says how many ounces you can have. Lean is 3-4 ounces, medium is 2-3 ounces and high is 1-2 ounces. In the matter of calories, the higher the level the higher the calories. Side note: not commonly known is that high levels of protein have high levels of cholesterol and sodium.
K, that's it for today. See you soon.
Wednesday, March 31, 2010
It's the end of March already?!?!
Ok so I just looked at my calender and realized the day. It's the end of March and week 3 of my challenge. Ok, kind of scared since next week will show my results for the past month. So far, they aren't looking so good.
Here is my Wednesday work-out tip. Oddly enough you might think that this is common sense, but I realized yesterday, it's really not. BREATHING!!! With exercise it doesn't matter how many reps you do, or laps, or push-ups or whatever your torture that day is, if you do not have steady breathing your exercises fail.
Here is the proper technique for exercising. When you are putting the effort into an exercise breathe out for 3 seconds, when you are working with the slack breathe in for 3 seconds. Example, when you are doing a sit-up breathe out when you come up and breathe in when you go to the ground. Same goes for weights, push-ups, machines, essentially everything but running.
Why the 3 seconds you might ask? The reason for this is because most people hurry through an exercise to say they did it and to expect the results fast. Newsflash, doesn't work that way.
When you rush through your exercise you are hurting a few things. You are hurting your lungs, blood pressure levels, body section that you are working on and a little known fact your brain. When an exercise is rushed the force from the push causes an increase in lung pressure, and a rise in your blood pressure. It also causes oxygen to not get to your brain, which leaves you light headed, and the area you are working on can have torn ligaments, strained tendons or even worse it can cause a fracture in the bone.
This is why the 3 seconds. It allows for your body to go through the motion of the exercise, the muscle group is able to contract properly, and you get the correct amount for oxygen. Also when breathing out when the force is hard it helps get through the movement that is requiring the force, making it so much easier.
Okay guys, so I will give you some more tidbits tomorrow.
Here is my Wednesday work-out tip. Oddly enough you might think that this is common sense, but I realized yesterday, it's really not. BREATHING!!! With exercise it doesn't matter how many reps you do, or laps, or push-ups or whatever your torture that day is, if you do not have steady breathing your exercises fail.
Here is the proper technique for exercising. When you are putting the effort into an exercise breathe out for 3 seconds, when you are working with the slack breathe in for 3 seconds. Example, when you are doing a sit-up breathe out when you come up and breathe in when you go to the ground. Same goes for weights, push-ups, machines, essentially everything but running.
Why the 3 seconds you might ask? The reason for this is because most people hurry through an exercise to say they did it and to expect the results fast. Newsflash, doesn't work that way.
When you rush through your exercise you are hurting a few things. You are hurting your lungs, blood pressure levels, body section that you are working on and a little known fact your brain. When an exercise is rushed the force from the push causes an increase in lung pressure, and a rise in your blood pressure. It also causes oxygen to not get to your brain, which leaves you light headed, and the area you are working on can have torn ligaments, strained tendons or even worse it can cause a fracture in the bone.
This is why the 3 seconds. It allows for your body to go through the motion of the exercise, the muscle group is able to contract properly, and you get the correct amount for oxygen. Also when breathing out when the force is hard it helps get through the movement that is requiring the force, making it so much easier.
Okay guys, so I will give you some more tidbits tomorrow.
catch-up
Ok so here is the stuff for Monday-Tuesday. Finally i will be caught up, happy dance!!!
Weight:232.8 Only a .6lb lost.
Measurements: coming tomorrow
Not good. Than again I did try an experiment last week that failed miserably, as you can tell.
Here is what happened: last week I decided that I didn't want to right down everything I ate. I didn't want to track the calories and the fat grams. I would just eat what I thought would fit into my eating plan, and that would be good enough. Plus I wouldn't have the regimented exercise program. I would work-out when I had time through-out the day. Good thing: Learned from my lesson. Bad Thing: hurt my weight loss and ultimately hurt myself. This goes back to one of my first posts, you can only hold yourself accountable for your own choices.
On a personal note, some of you know that I have done the American Cancer Society Relay for Life the past 6 years, and Brad has done it for the last 3. Well, we have stepped down from doing that for a while. There are situations that have happened within the family that need to be taken care of first. This also did not help my weight loss last week.
Stress and worry is not only something that could kill you (and it is true, it can), but it also makes it so you retain your water weight. When a person is happier, and not stressing they are able to loose water weight much easier because of the endorphins within the body. They do what they are supposed to do. When you worry, stress, become emotional, or your body (females) do what it's supposed to every month, you retain water weight. This is what makes you bloated. So for the mental tip, and this is something I am still working on. Do not stress or worry so much!!! I have started something that is helping with my stressing. This is what I do: I try to clear my brain, so all the voices and thoughts are gone. Than I think about why what is important in my life. It's kind of a mini meditation. After I spend a whole 30 seconds (shouldn't take longer than that.) I pop in my headphones and listen to my favorite podcast, or turn on Pandora (the best site every) and listen to my favorite style of music that day. The thoughts are gone for the time being and you are able to calm your nerves, bl odd pressure, and your brain.
Weight:232.8 Only a .6lb lost.
Measurements: coming tomorrow
Not good. Than again I did try an experiment last week that failed miserably, as you can tell.
Here is what happened: last week I decided that I didn't want to right down everything I ate. I didn't want to track the calories and the fat grams. I would just eat what I thought would fit into my eating plan, and that would be good enough. Plus I wouldn't have the regimented exercise program. I would work-out when I had time through-out the day. Good thing: Learned from my lesson. Bad Thing: hurt my weight loss and ultimately hurt myself. This goes back to one of my first posts, you can only hold yourself accountable for your own choices.
On a personal note, some of you know that I have done the American Cancer Society Relay for Life the past 6 years, and Brad has done it for the last 3. Well, we have stepped down from doing that for a while. There are situations that have happened within the family that need to be taken care of first. This also did not help my weight loss last week.
Stress and worry is not only something that could kill you (and it is true, it can), but it also makes it so you retain your water weight. When a person is happier, and not stressing they are able to loose water weight much easier because of the endorphins within the body. They do what they are supposed to do. When you worry, stress, become emotional, or your body (females) do what it's supposed to every month, you retain water weight. This is what makes you bloated. So for the mental tip, and this is something I am still working on. Do not stress or worry so much!!! I have started something that is helping with my stressing. This is what I do: I try to clear my brain, so all the voices and thoughts are gone. Than I think about why what is important in my life. It's kind of a mini meditation. After I spend a whole 30 seconds (shouldn't take longer than that.) I pop in my headphones and listen to my favorite podcast, or turn on Pandora (the best site every) and listen to my favorite style of music that day. The thoughts are gone for the time being and you are able to calm your nerves, bl odd pressure, and your brain.
Tuesday, March 30, 2010
Follow the White Rabbit
Ok so as some of you have noticed, I have not updated my blog for a week. This week I feel like I have taken the persona of the White Rabbit from Alice in Wonderland. My quote for the week was "I'm late, I'm late." So much to do and very little time to get it all done. Poor Brad has been feeling the same so we have been a dragging pair. So here is a quick sum up for the missing posts last week:
Tuesday (mental tip): When you are having what I affectionatly call an emotional day, everything is off including which emotion you are in when. These days are bad days for when you are trying to be healthy. In my case, I don't eat just want to sleep or daze at some show on the television. My tip is that when you are in these days use it as a reflection day. Think about what you are doing with your life, and make it a realistic view, not rose colored. When you do this, it really does help with figuring out what means the most and what doesn't need to be in your life.
Wed (exercise tip): This is the funnest tip for excersise. I know you might think that is an oxy moron, but it is true. I sit 9 hours a day, not counting bus ride, and become what is know as a non-active. This as we know does not allow for the metabolism to flow and body parts to spread. The little excerises I do when I'm sitting in my chair not only keep me awake, but help out in different body zones.
Excersise 1:
while sitting in your chair, sit up straight and clench your stomach muscels. This is the equvient to doing a crunch, but no neck pain. When you clench your stomach, it is more like sucking your stomach to your spine. Do not do this fast!!!! Do this at least 20 times, increase by 5 every day.
Excersise 2:
Point and flex your toes. Again sit up straight and lit your feet about 2 inches off the ground (basically high enough that your heels aren't touching.) Next step is point your toes than flex them. Do not do this fast!!! There is no benefit for rushing an excerise. do this until you feel the clentching in your calf muscles.
Next exercise, next week!
Thursday (food tip): This one is kind of a sucky and boring one. On all food containers there is this weird paper thing that has a bunch of numbers that don't make sense. Guess what? That is called the Nutrition lable. This info is the worst info to gather, but the most helpful. Here is what you need to look at: Calories, Total Fat, Sodium, and Sugar. Sodium and Sugar, contray to belief aer not a food group, and actually are very harmful to your body even though it adds flavor. Figure out what your levels are for these 4 items are. My are: calories: 1500 Fat gram: 25 Sodium: 0-10 mg Sugars: 0-10 grams.
Next post will have my Monday and Tuesday goals for this week. Bye!
Tuesday (mental tip): When you are having what I affectionatly call an emotional day, everything is off including which emotion you are in when. These days are bad days for when you are trying to be healthy. In my case, I don't eat just want to sleep or daze at some show on the television. My tip is that when you are in these days use it as a reflection day. Think about what you are doing with your life, and make it a realistic view, not rose colored. When you do this, it really does help with figuring out what means the most and what doesn't need to be in your life.
Wed (exercise tip): This is the funnest tip for excersise. I know you might think that is an oxy moron, but it is true. I sit 9 hours a day, not counting bus ride, and become what is know as a non-active. This as we know does not allow for the metabolism to flow and body parts to spread. The little excerises I do when I'm sitting in my chair not only keep me awake, but help out in different body zones.
Excersise 1:
while sitting in your chair, sit up straight and clench your stomach muscels. This is the equvient to doing a crunch, but no neck pain. When you clench your stomach, it is more like sucking your stomach to your spine. Do not do this fast!!!! Do this at least 20 times, increase by 5 every day.
Excersise 2:
Point and flex your toes. Again sit up straight and lit your feet about 2 inches off the ground (basically high enough that your heels aren't touching.) Next step is point your toes than flex them. Do not do this fast!!! There is no benefit for rushing an excerise. do this until you feel the clentching in your calf muscles.
Next exercise, next week!
Thursday (food tip): This one is kind of a sucky and boring one. On all food containers there is this weird paper thing that has a bunch of numbers that don't make sense. Guess what? That is called the Nutrition lable. This info is the worst info to gather, but the most helpful. Here is what you need to look at: Calories, Total Fat, Sodium, and Sugar. Sodium and Sugar, contray to belief aer not a food group, and actually are very harmful to your body even though it adds flavor. Figure out what your levels are for these 4 items are. My are: calories: 1500 Fat gram: 25 Sodium: 0-10 mg Sugars: 0-10 grams.
Next post will have my Monday and Tuesday goals for this week. Bye!
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