Tuesday's Tips: 19

Today's tip is simple: Use smaller plates. When you use a smaller plate, it makes the food look like there's a lot more, and you're more likely to eat less and be satisfied with it. Portion control is a lost art, but let's find it again. :)

World's Fastest Workout: 4 minutes Power Boost!

Now you don't have the excuse of not having enough time. Watch this video. I'm definitely going to work this into my daily habits eventually. :) World's Fastest Workout

Tuesday's Tips: 18

Today's tip is simple, but it's something I do all the time.... Wiggle/ Fidget/ Stay moving! I don't know about you, but sometimes standing in line at the grocery store can take a while. So, when I'm in line I do calf raises, or other exercises that move me up and down and won't bump me into anyone. Sometimes I get funny looks, but I really don't care because I think "at least I'm burning more calories than you" hehe. Anyway, unless you're somewhere where it's really imperative to stand still, I wouldn't. While watching your kids play at the park, do squats, lunges, plies, calf raises, jumping jacks, pushups... just take advantage of every chance you can to get a little extra exercise in. :)

Fitness PHAT Fridays: 1

Today I find myself frustrated. I was able to keep my weight at 140 for 8 months and then once my husband comes home, We take 4 weeks of vacation and somehow I managed to gain 7 pounds. :( Well, that being said, I've been trying to lose those 7 pounds ever since, and I've been failing miserably. I actually gained another couple of pounds for a couple of weeks, and then I dropped them again, but I consistantly see the scale average right around 147. The problem is, when you're thin, 7 pounds really makes a BIG difference on the way things look on you. It's the difference between a size 4 and a size 6. All the size 4 clothes I bought still fit, but I look like I SQUEEZED into them and that's NEVER flattering. SOOOO, today I'm saying enough is ENOUGH! I'm starting to blog again to help keep myself motivated and I want to invite anyone who wants to join me on my quest once again to begin today. Here are the assignments for the week (they might sounds familiar, but I'm modifying them slightly):

1. Take your measurements:
(Since the scale is driving me NUTS, I'm going to focus on my inches once again, and we'll see if the pounds drop or not.)

2. Find a Large water bottle... i.e. 32 oz. and try to fill it a drink it all twice a day... throughout the day. TIP: Don't drink your calories. I drink only water 95% of the time. When I do drink something else, it's normally for a special occasion.

3. Get in at least 20 minutes of cardio work everyday (except Sunday for me). Figure out how hard you're pushing yourself through perceived exertion meaning, you should be pushing yourself hard enough where you can still breathe, but maintaining a regular conversation would be difficult.

4. Strength Training: Get a set of resistance bands, unlike weights, you can't cheat. Do 2 sets of 15 each every other day. I do legs one day, arms the next.

Arms:
Bicep Curls
Hammer Curls (Elbow next to head, bend hand down behind then straight up to the sky)
Shoulder Press
Rear Shoulder LIfts

Source: leehayward.com via Bonnie-Jean on Pinterest

Wing Beats (Like a bird, you raise your arms up and out to the side, then lower back down)
Elbows-In Pushups (Hands shoulder width apart, elbows pinned near sides, push up. Beginner: Lean against the wall, Medium: pushups on your knees, Hard: Back and legs straight)

Legs:
Squats (Back straight, butt out by bending at waist) http://www.youtube.com/watch?v=xDdSZmWNYQI
Lunges Forward and Back
Plies (squats with toes pointed out to the sides, bending legs apart)

Abs while Standing:
Side bends ( 1 minute)
Waist Rotation ( 1 min)
Elbow to Opposite Knee (1 min)

Bonus:
Finally, for those of you extra motivated, here's another cool chart you can incorporate. http://cdn.imgfave.com/image_cache/1300061101139208.jpeg

Counting Calories!

My trainer said the next step in a total lifestyle transformation is to count calories. Sure, I thought. I eat relatively healthy and don't keep a bunch of junk food in the house. Well, I didn't keep alot of junk food in the house and we did eat a little better....BUT, my husband is TDY (temporary duty yonder) for 5 weeks so OF COURSE I have stocked up on ice cream, root beer, chocolate and chips for my late night Glee or Gilmore Girls TV viewing pleasure. AND since he isn't home for dinner that means more kid friendly dinners like corn dogs, pizza, and mac-n-cheese. They still get a their daily fruit and veggie intake, but why not have a little down time when dad is gone.

Anyway, the point is...COUNTING CALORIES IS NO FUN!!! I ate 1 serving of oreos, which was like almost 500 calories and all I could think is: I just worked my butt off on the elliptical for 30 mins burning as many calories as it took to devour 6 oreos in 3 mins. NO WONDER we're all obese! What the heck is in those things!!

It has been a real eye opener. The first two days I thought I'd eat like I wasn't accountable and boy oh boy thats alotta calories! Then I stated eating like I knew I'd have to report in. Then I noticed myself thinking, "Yeah, I'm gonna pass on those chips because I'd be embarrassed to report that all I had for lunch was Doritos."

I guess counting calories does have its advantages :-) So I'm going to count away and tame the incurable sweet tooth!

A good day to weigh in!

I'm so happy, that I could eat a donut....just kidding...I mean, an apple :-)

I met with my trainer today and she wanted to do a fitness evaluation to test if I'd improved from last month. I'm happy to report that I either maintained or excelled in every area. I really need to get a copy of her report, because I don't remember all the areas she tested me in.

But the good news is that I lost 1 & 3/4 inches off my waist! I did 8 more sit-up in one minute and held the plank pose for an extra 15 seconds. My legs are also stronger.

I held the same on push ups and arm strength. Although it felt a little easier, but not much! I've been trying to do more with my arms, but I now know I'll have to work harder.

More importantly is that I just simply feel better! I have more energy and I feel great when I get dressed, like I don't have to hide in clothes. After this evaluation, I feel even more motivated to keep working out!

That's the new from today!!

I'm glad my Trainer is NOT in the CIA

Why am I glad my trainer is NOT in the CIA?? WHY?? Because if she was she would be THE best torturer in the business. :-)
She worked me like a red-headed step child today. She actually told me that she wanted me to feel the burn. She she didn't say it in a cute way either!! It was almost a little devious...

Honestly....

She's doing a great job. What I really like is that she tells me where I should be feeling the stretch/burn/tightening. I tell her if I'm not feeling it and she helps to adjust what I'm doing to get the workout right. And its great because I actually feel like I'm getting a real workout with out the ol' treadmill.

On Monday, I did hop on the elliptical for 35mins. I went 2.5 miles. I find the elliptical uncomfortable. I think the more I use it, or maybe find the right adjustments, I'll like it better. After that I got on 5 weight machines.

Tomorrow (Wednesday) I'll do some cardio and then more machines. My trainer is helping with my core, so I figure I can do cardio on the days without her.

That's the plan anyway :-)

Went down a pant size :-)

My trainer is back this week. I hope to get in a few more great sessions. Dynomite will be joining me in the pool.

Sorry about the multiple posts in one day! My husband's computer doesn't like to post and he finally fixed my computer last night so I can blog again!!

The good news is that I lost a whole pant size!! I went from 10 back to 8. I don't image I'd go down again, because I've been a size 8 since High School.

Have a happy and productive week!!

Taking a swimming break!

My personal trainer is on vacation. I opted to not see another trainer. Therefore this week I have started swimming lessons with the kiddos. I am doing *Backpack first because he doesn't like to go to the kids room and he is the most likely to jump into the water without a swim floaty. I'm following the program designed by Aquatic Achievers by USwim, a company based in Australia. The approach is very hands-on with one-on-one instruction, which is what I wanted. I decided to do one child per week.
Today, *Backpack and I did front and back floats. Tomorrow we'll work on going underwater!

*When blogging I use alias names for the kids:
6 year old - Trouble (because that is what he is!)
4 year old - Dynomite (her initials are TNT)
2 year old - Backpack (named by trouble)
Baby - Aussie (9 mo. before he was born we were in Australia)

Weight Machines!

I won't be able to meet with the trainer until tomorrow. So Monday and Tuesday I was able to use the different weight machines. This is very different for me. Running, sit-up, push-up is what I'd normally consider a work out. But I think I feel more of burn using weights than cardio. Probably because my body isn't use to weights. I does feel good, and I'm actually breaking a sweat. I wish we'd thought of joining a gym years ago!
I'll see what she has in store for me tomorrow!!

I'm getting a Trainer...because I don't know what I'm doing!

Last week the 2 year old was sick so I didn't get to the gym until Wednesday. I met with a trainer for a consultation to figure out if we want to see a trainer full time. He tested my body fat percentage and explained the benefits of a trainer.
I have 25.6% body fat which translated into 36lbs of fat and 106 lbs of just me.
He explained that cardio alone will not help and neither will doing the same thing over and over. He said that I need to do strength training to strengthen the inside of me to burn the fat. Then we did some exercises.
So 30 mins a day is all that is needed. 5 min cardio warm up, 20 mins strength building, 5 min cardio cool down.
That is what we did.
I'm so out of shape...I'm still sore today!
I meet with my real trainer today to take measurements and set up a program to lose the baby weight!
Of course, I'll keep you posted!

Work Out Log

I stared going to the gym last week, but sporadically. The goal is to go everyday.
Currently I'm weighing in at 142.

• Monday I worked out for 1 hr. 15 min, which included a 2 mile run and 29 min. reshape circuit.


• Tuesday was the same.


• Wednesday I biked 15 miles in 40 min.


• Thursday Travis accompanied me to the gym. He went to have his body fat test, but instead scheduled a fitness evaluation with one of the trainers. I ran/walked 2.5 miles and started on the reshape circuit. But half way through one of the trainers scheduled me for an evaluation for Monday. We talked for awhile so I wasn't able to complete the circuit.


• Friday we took the kids swimming...that counts, right?!?

I'm feeling a little slow, but at least I'm moving :-)
I have Netflix on my phone, so I've watching 30 Rock while running. It helps not to think about the pain!!

Returning from the dead....

but unfortunately so did my baby fat! Ha ha!
I know that Bonnie-Jean has started this wonderful blog and that I told her that I'd work hard to lose this oh so lovey baby weight. But alas we got orders to California and it all went downhill. But I have not forgotten my friend or my promise to her. So I've joined a gym. I start tomorrow.
We're all settled in California and I'm ready to get my exercise/healthy eating groove on :-)

And Dear Bonnie-Jean, I hope I didn't give you a heart attack by my spontaneous post!!

Tuesday's Tips: 17

If you're feeling hungry, but you don't want to eat because you'll go over your calorie allowance. Eat a small amount of something you really don't like, and it might kill your appetite. Works for me. :)

Tuesday's Tips: 16

Do you want to eat fewer calories without realizing it? (Meaning you still feel full by the end of a meal but you've eaten less). Well, to accomplish this, start your meal out with a broth-based soup. I found this interesting article that describes what I mean a little more clearly.

Sunday Sweets: Pomegranate and Starfruit

Sometimes food in it's natural state is just what the tastebuds have ordered. Here's a simple dish that's easy, pretty and completely guilt-free.

1) Seed a pomegranate and put those seeds into a dish.
2) Wash and slice a starfruit. Place those slices on top of the seeds in a pretty fashion.
3) Eat with a spoon. :)

If you want to go a little wild, add a small dollop of whipping cream on top (but watch out for those calories =D )

Tuesday's Tips: 15

Today's tip is how to CALCULATE the CALORIES you need to reach/maintain your ideal weight. There are some variables depending on your activity level, but here's the basic rule for most people.
Take the Weight you want to be and divide it by 2.2, this gives you your weight in Kilograms (Kg.). Then take that number (Kg.) and multiply it by 25 if you're female and 30 if you're a male.

Examples:

A woman wants to weigh 150 lbs.
150 / 2.2 = 68.18
68.18 x 25 = 1704.5.
To maintain the weight of 150 lbs. A woman should eat about 1700 calories each day.

A man wants to weigh 170 lbs.
170 / 2.2 = 77.27
77.27 x 30 = 2318.1
To maintain the weight of 170 lbs a man should eat about 2300 calories each day.

Now it's your turn.
Females:
W / 2.2 = Kg.
Kg. x 25 = Calorie allowance

Males:
W / 2.2 = Kg.
Kg. x 30 = Calorie allowance

If you don't understand calories, you can click here to read a post I wrote about your calorie bank.

Maintenance

Once I reached my goal weight and I actually lost another 5 pounds on top of it, I decided to stop losing weight and switch into maintenance mode. I am currently 140 lbs. and I plan on staying here for the rest of my life, pregnancy aside. However, in order to do that, I will always have to make healthier eating choices and continue to watch my calories. A few times over the past couple of months, I've let my guard down, and I've actually gained back pounds at which point I have to switch back into weightloss mode again for a couple of weeks to work my way back down. As long as I don't eat more than 1800 calories a day, and I exercise 3 times a week doing at least 45 minutes of cardio and then 40 minutes of strength training, I can stay a size 4. :) I hope I can help and inspire others. I'd love to be a free personal trainer for anyone who wants to succeed.

This is SOOO Important... 'Sugar- The Bitter Truth'

I've always wondered how all of the extra sugar in ones diet effects the body at a biochemical level. With the way these experts have broken down the metabolic response in the body, I can now see how fructose is really a poison. Anatomy and Physiology classes were some of my favorite classes in college, so it was easy for me to follow along during the biochemical breakdown. Please, if you have 90 minutes to sit down and pay attention to what this doctor has to say, it might help you change your life for the better. In short: Sugar, more specifically Fructose, is a carbohydrate that is unrecognized by the brain and therefore you never receive the "I'm full" signals leading you to eat more and more. Also, is metabolizes like ethanol, and gets converted into fat. It's like consuming alcohol and all of the bad things that alcohol can do to your body, but without the buzz. If I drank, then I'd consider that to be a serious "Buzz Kill". Some people get a 'beer belly', well did you know you can get 'fructose belly'?
I'm feeling very passionate about this and I want to shout from the rooftops "Watch This Video!"

Tuesday's Tips: 14

There are some things that I enjoy eating that I won't give up. I really like Peanut Butter. I don't eat it as much as I used to, but I still enjoy it occasionally. The bummer part is for 2 Tbsp of Peanut Butter you get 190 calories and 145 of those are FAT. :( I love all the flavor but not the calories. Well, the other day I was wandering around the grocery store and I came across an awesome product that I have fallen in love with (figuratively speaking of course *shifting eyes back and forth*)
Anyway, it's called PB2, it's a powdered peanut butter. I know it sounds a little weird, but basically it's just roasted peanuts that were pressed so most of the oil is removed. Anyway, the only ingredients in it are roasted peanuts, sugar and salt. The best part is 2 Tbsp of PB2 is 45 calories, and 13 of those are fat. (There's also 5 g protein per serving!) You can mix it with whatever liquid you like, or just add the powder to stuff like Thai dishes. The flavor is amazing and I don't feel guilty for eating it. Click HERE to see more information about it. They also have CHOCOLATE PB2... I'm going to order some of that and I'll let you know what I think. :)

Tip: Find healthier alternatives to some of your favorite naughty foods. :)

Tuesday's Tips: 13

Avoid Trigger Foods!

What are trigger foods? Well, they are the foods that once you start eating you can't stop. I have a few like: Nutella, Nobake-Cookies (which i make on rare occasions), Marshmallow Creme, Sun Chips... etc. You get the idea.

Anyway, today's tip spawns from my lack of control with a new food that I must add to my 'DO NOT BUY' list.... Quaker HONEY GRAHAM 'Oh's' Cereal....
YUM, but AHHHHH.... do you want to hear something pathetic and that might come as a shock to you? I bought a box yesterday thinking that it'd be fun to have a bowl as a dessert after the kids were in bed. I ate 1/2 the BOX!!!! :( Crazy, isn't it? Anyway, this delectable cereal is one of my Trigger foods that can induce binge eating, so I will no longer allow myself the privilege of buying it. Instead, when I go to the grocery store, I will allow myself the one longing look at it, as I've done for a couple of months now with my Nutella, and then I will pass it by and move onto foods that aren't addictive.

Good luck! :)

Saturday's Suggestion

If you have a recipe that calls for Brown rice, consider using Bulgar Wheat instead. I found this great website that talks all about Bulgar wheat and it's properties. It has more fiber and fewer calories. Just a thought. :)

Tuesday's Tips: 12

Make a dinner Calendar. If you fill out a dinner Calendar then you can compile a shopping list of things you need and you're less likely to load your shopping basket with junk food. It's not hard to create a dinner calendar, just make a list of somewhat healthy/healthy meals, then break them into categories and then assign one of those categories to a specific day of the week.

Example: Mondays= Italian, Tuesday= Asian.... etc.

Under Italian:
Whole wheat Spaghetti with Salad,
Homemade Pizza on Whole Wheat crust with Salad... etc.

Even better, if you use a blank calendar like this one, you can print off two, fill them up, leave the dates blank, and then just alternate them for whatever month. Obviously you can substitute what you want for special occasions etc., but at least this way if you're too tired to try and figure out what to make for dinner, the decision is already made for you. :)