Minestrone:
1 can cannelloni beans
3 cups unsalted vegetable broth
2 cans petite diced tomatoes
1 small can green beans
2 stalks celery, chopped
2 cans chicken
*Put all these ingredients in the crock pot on low for 8 hours
1 zucchini, chopped
1 pkg frozen spinach
1/2 box whole grain rotini
After the first set of ingredients has cooked in the crock pot for 8 hours, put the last 3 ingredients in the crock pot and put it in on high for 30 minutes or until the rotini is cooked to your liking.
This Minestrone is the recipe that Josh LOVED. He had 3 bowls for dinner and then went back and had a 4th bowl later that night!
Cheesy Tomato Chicken w/ Egg Noodles:
Frozen chicken breast tenderloins (I had them frozen, and then put them in the fridge overnight to thaw them just enough that they would come off the packaging.)
3 cans diced tomatoes: *1 can tex mex style, *1 can fire roasted, *1 can petite diced
1-2 cans reduced fat cheddar cheese soup (I used 1 can the first time I made this, but I think next time I think I'll use 2 cans to make it a little thicker and cheesier)
*Put the above ingredients in the crock pot for 8 hours on low. When you're ready to eat, cook the egg noodles to serve it with (I get the healthy harvest, whole grain kind).
Josh said he loved this one too and wants it again soon!
Still waiting to see if anybody has any healthy recipes they want to share! I have a few new ones I will be trying over the next couple of weeks including Cheesy Enchilada Casserole, Sweet Red Chili Shrimp with rice and veggies, and Buffalo Chicken Rolls. I'll see how they go, and if they are good, I will share!!
Sunday, June 24, 2012
Running :)
I found a quote the other day...and then another one today...that has kept me moving this weekend. I will share them one at a time and explain their importance to me:
"Your mind will quit a thousand times before your body will. Feel the fear and do it anyway!"
This really exemplifies my mindset a lot of times. When I'm running, I really have a hard time pushing myself to keep running and not slow down and just walk. This quote really made me realize that it's my mind, not my body that is telling me to stop. My body can actually keep going, and that's really important for me to keep in mind as I'm going. Since I first saw this quote, I have decided that I'm going to try and run at least 15 miles per week. When I can manage that, I'm going to raise it to 20 miles per week. I started this yesterday, which was Saturday, and I ran 4 miles yesterday and 2 today, so I'm almost half way there already! And don't forget, I'm running in the Warrior Dash at the end of September, so I need to push really hard so that hopefully I can run the whole time, no walking!
There is nothing to be afraid of when it comes to working out. Once again, you've got to get out of your own way. Stop making excuses for yourself and push yourself. You will be surprised how far you can go and how much your body can take if you REALLY push yourself. Which leads me to my second quote:
"The more I run, the more I love my body. Not because it's perfect, far from it, but because with every mile it is proving to me that I am capable of more than I ever thought possible."
I never thought of myself as a runner, probably because I've never run like I do now. I'm sure I look like a bit of a freak when I run, like a fat kid chasing the icecream truck, but I'm ok with that. :) Running makes me feel like I'm actually DOING something, more than any other cardio that I've tried. I'm not sure that even now I would say that I LIKE running, but I can undoubtedly say that I appreciate it. It's definitely something that I will continue to do, and one of the best parts is that it's something that you can always make new goals for. Mileage, time, trail-running, races, everything! There's always a way to push yourself, and that is truly awesome!
P.s. When I get to the 50 pound mark, I'll post another set of pictures. I am actually very proud of myself for sticking with my lifestyle change as well as I have. Sometimes I have to look back at my pictures from this time last year to see just how far I've come. There are no pictures of me in a bathing suit or anything from my heavier days (which is probably a good thing), so there isn't anything to compare this year with, but considering I can't even wear some of my pants from last year, I've GOT to look better this year!! We went to Kings Dominion yesterday and I had one of my new bikinis on, but we didn't end up going to the water park, so I still haven't been in a bikini in public, so we'll see how that goes when it happens!
On a side note, Josh was waiting for me to finish getting ready for the ball game last night (Richmond Squirrels) and I was walking past him and he said, "You're beautiful, you know that?" It was AMAZING!! Total motivation to keep going. We have a little over 3 months until the wedding, and I have to get my dress altered big time!! But I'm perfectly fine with that! :) Recipes coming up!!
"Your mind will quit a thousand times before your body will. Feel the fear and do it anyway!"
This really exemplifies my mindset a lot of times. When I'm running, I really have a hard time pushing myself to keep running and not slow down and just walk. This quote really made me realize that it's my mind, not my body that is telling me to stop. My body can actually keep going, and that's really important for me to keep in mind as I'm going. Since I first saw this quote, I have decided that I'm going to try and run at least 15 miles per week. When I can manage that, I'm going to raise it to 20 miles per week. I started this yesterday, which was Saturday, and I ran 4 miles yesterday and 2 today, so I'm almost half way there already! And don't forget, I'm running in the Warrior Dash at the end of September, so I need to push really hard so that hopefully I can run the whole time, no walking!
There is nothing to be afraid of when it comes to working out. Once again, you've got to get out of your own way. Stop making excuses for yourself and push yourself. You will be surprised how far you can go and how much your body can take if you REALLY push yourself. Which leads me to my second quote:
"The more I run, the more I love my body. Not because it's perfect, far from it, but because with every mile it is proving to me that I am capable of more than I ever thought possible."
I never thought of myself as a runner, probably because I've never run like I do now. I'm sure I look like a bit of a freak when I run, like a fat kid chasing the icecream truck, but I'm ok with that. :) Running makes me feel like I'm actually DOING something, more than any other cardio that I've tried. I'm not sure that even now I would say that I LIKE running, but I can undoubtedly say that I appreciate it. It's definitely something that I will continue to do, and one of the best parts is that it's something that you can always make new goals for. Mileage, time, trail-running, races, everything! There's always a way to push yourself, and that is truly awesome!
P.s. When I get to the 50 pound mark, I'll post another set of pictures. I am actually very proud of myself for sticking with my lifestyle change as well as I have. Sometimes I have to look back at my pictures from this time last year to see just how far I've come. There are no pictures of me in a bathing suit or anything from my heavier days (which is probably a good thing), so there isn't anything to compare this year with, but considering I can't even wear some of my pants from last year, I've GOT to look better this year!! We went to Kings Dominion yesterday and I had one of my new bikinis on, but we didn't end up going to the water park, so I still haven't been in a bikini in public, so we'll see how that goes when it happens!
On a side note, Josh was waiting for me to finish getting ready for the ball game last night (Richmond Squirrels) and I was walking past him and he said, "You're beautiful, you know that?" It was AMAZING!! Total motivation to keep going. We have a little over 3 months until the wedding, and I have to get my dress altered big time!! But I'm perfectly fine with that! :) Recipes coming up!!
Tuesday, June 12, 2012
Continued...
Sorry for the delay...
I have recently decided that my daily cardio at the gym will consist of no less than 3 miles, no matter how long it takes me. The faster the better, obviously, but sometimes if I haven't run in a few days, it takes a little longer to get there, but that's ok. Considering before my lifestyle transformation I never ran more than a mile at a time, if that because I hate running, I think it's fantastic!
It's really important to keep short term goals as well as long term goals so that you can celebrate and feel accomplished along the way. I have 16.2 pounds to get to my final goal weight of 140, but every 10 pound benchmark is a big success for me. Sometimes I don't feel as satisfied as I should, but that's because I want MORE, and that's ok. I am hoping that my body agrees with my goal weight of 140. Often times our mind's goal weight is very different from our body's IDEAL weight. There comes a point when your body is the lightest it will get. After that point you may lose 2 or 3 pounds or so at a time, but you'll put it right back on because your body is at its ideal weight, and that's that. But that's why I'm hoping my body agrees with my mind on the 140. Once I get to that, it's just a matter of toning my muscles and looking and feeling great.
I still have a few problem areas that I'm going to try and focus on. Mainly my issue is my entire torso. My back feels a bit flabby all through where I used to have back fat (small success that I don't have that roll there anymore), and then there are the dreaded love handles. Of course I'm not even close to satisfied with my stomach. Hopefully losing the rest of the weight I'm aiming for will take away some of the flab that's still left on my stomach and I can tone up the muscles and hope for the best that one day I'll be comfortable in a bikini! I have bought a couple of bikinis for this summer and I'm going to wear them regardless, but I'd like to feel good in them!
One of my constant struggles is with sugar. I think a LOT of people struggle with sugar. There are just times when a piece of candy, or some icecream, or an oatmeal creme pie just seems like it would solve everything. Unfortunately, I have found that it doesn't. While it tastes good at the time, the feeling I often get afterwards isn't worth it. It's a guilty feeling, not because I ate something bad, but because I didn't have the will power or the strength to overcome the temptation. Sometimes I'll chew a piece of gum instead and that will satisfy my sweet tooth. There are times when it's necessary to treat yourself, so don't think you have to cut out sugar forever, but you also don't need candy and cookies and cake and brownies on a daily basis. I have found that sugar free gum in sweet flavors often will satisfy my sweet tooth and stave off that guilty feeling from eating something horribly fattening and sugary.
It's really necessary that every so often you give yourself a self-evaluation and really get down to the nitty gritty. And if you aren't tough enough on yourself, and you tend to make excuses for yourself, then ask somebody close to you if they have noticed any bad habits. This goes for life in general and not just your weightloss journey. It's really important to always try and make yourself better. No matter how good you get, you can always get better!!
Stay tuned! I might have some new recipes to share soon! And, as always, feedback is GREATLY appreciated!!!
I have recently decided that my daily cardio at the gym will consist of no less than 3 miles, no matter how long it takes me. The faster the better, obviously, but sometimes if I haven't run in a few days, it takes a little longer to get there, but that's ok. Considering before my lifestyle transformation I never ran more than a mile at a time, if that because I hate running, I think it's fantastic!
It's really important to keep short term goals as well as long term goals so that you can celebrate and feel accomplished along the way. I have 16.2 pounds to get to my final goal weight of 140, but every 10 pound benchmark is a big success for me. Sometimes I don't feel as satisfied as I should, but that's because I want MORE, and that's ok. I am hoping that my body agrees with my goal weight of 140. Often times our mind's goal weight is very different from our body's IDEAL weight. There comes a point when your body is the lightest it will get. After that point you may lose 2 or 3 pounds or so at a time, but you'll put it right back on because your body is at its ideal weight, and that's that. But that's why I'm hoping my body agrees with my mind on the 140. Once I get to that, it's just a matter of toning my muscles and looking and feeling great.
I still have a few problem areas that I'm going to try and focus on. Mainly my issue is my entire torso. My back feels a bit flabby all through where I used to have back fat (small success that I don't have that roll there anymore), and then there are the dreaded love handles. Of course I'm not even close to satisfied with my stomach. Hopefully losing the rest of the weight I'm aiming for will take away some of the flab that's still left on my stomach and I can tone up the muscles and hope for the best that one day I'll be comfortable in a bikini! I have bought a couple of bikinis for this summer and I'm going to wear them regardless, but I'd like to feel good in them!
One of my constant struggles is with sugar. I think a LOT of people struggle with sugar. There are just times when a piece of candy, or some icecream, or an oatmeal creme pie just seems like it would solve everything. Unfortunately, I have found that it doesn't. While it tastes good at the time, the feeling I often get afterwards isn't worth it. It's a guilty feeling, not because I ate something bad, but because I didn't have the will power or the strength to overcome the temptation. Sometimes I'll chew a piece of gum instead and that will satisfy my sweet tooth. There are times when it's necessary to treat yourself, so don't think you have to cut out sugar forever, but you also don't need candy and cookies and cake and brownies on a daily basis. I have found that sugar free gum in sweet flavors often will satisfy my sweet tooth and stave off that guilty feeling from eating something horribly fattening and sugary.
It's really necessary that every so often you give yourself a self-evaluation and really get down to the nitty gritty. And if you aren't tough enough on yourself, and you tend to make excuses for yourself, then ask somebody close to you if they have noticed any bad habits. This goes for life in general and not just your weightloss journey. It's really important to always try and make yourself better. No matter how good you get, you can always get better!!
Stay tuned! I might have some new recipes to share soon! And, as always, feedback is GREATLY appreciated!!!
Thursday, June 7, 2012
Update
I ran out of catchy post titles. But here's a bit of an update: I've hit the 40 pound mark!! I have 16.2 pounds left to get to my goal weight. I've been running on the treadmill a LOT recently. The longest I've gone is 51 minutes and I did 3.8 miles. But tonight I ran 3 miles in 36 minutes. So that's averaging 12 minute miles. Not bad for me!! I'm hoping to get to 4 miles in 40 minutes (10 minute miles) so that any 5k that I choose to run will be fairly easy and I'll actually be competitive! My ultimate goal is to run the Army 10-miler for my dad. He used to run it every year when he was still in the Army, and I want to do it to honor him. My mom said his best time was 92 minutes, so that's my goal. :)
I think every once in a while you need to re-evaluate what you're doing, if it's working, how you feel about it, and if there are any problem areas that have arisen. So here is my evaluation of my current situation: I am eating breakfast daily, sometimes 2 hard boiled eggs, but more often a bowl of very healthy (and not-so-tasty) cereal, either Kashi Go-Lean or Special K Protein Plus. It's really important to get a good amount of protein at breakfast! Then my mid-morning snack is a V8 juice, original, in low-sodium. Lunches during the week are still my healthy frozen dinners, with an eye on sodium. Weekends are up for grabs, but I keep it as healthy as possible and try my best to make good decisions. Afternoon snacks are either a protein granola bar, a protein shake, or a small bowl of Greek yogurt with Bear Fit Granola. Dinners vary, but when Josh is out of town it's often simple, such as a grilled tilapia with spinach, or sauteed chicken with some other sort of veggie. Basically lean protein and veggies are the rule to live by. And of course, I drink a LOT of water, and not much else! Sometimes during softball tournaments I will have a Powerade Zero, but mostly just water.
In terms of my workouts, I rarely have a day where I don't do SOMETHING active. I try and get a run in daily, and I still do weights with arms and legs as many days as possible during the week, as well as abs. I am working harder than every during my workouts.
At the moment I am being rushed. So I will update tomorrow with the rest of my self-evaluation. Goodnight!!
I think every once in a while you need to re-evaluate what you're doing, if it's working, how you feel about it, and if there are any problem areas that have arisen. So here is my evaluation of my current situation: I am eating breakfast daily, sometimes 2 hard boiled eggs, but more often a bowl of very healthy (and not-so-tasty) cereal, either Kashi Go-Lean or Special K Protein Plus. It's really important to get a good amount of protein at breakfast! Then my mid-morning snack is a V8 juice, original, in low-sodium. Lunches during the week are still my healthy frozen dinners, with an eye on sodium. Weekends are up for grabs, but I keep it as healthy as possible and try my best to make good decisions. Afternoon snacks are either a protein granola bar, a protein shake, or a small bowl of Greek yogurt with Bear Fit Granola. Dinners vary, but when Josh is out of town it's often simple, such as a grilled tilapia with spinach, or sauteed chicken with some other sort of veggie. Basically lean protein and veggies are the rule to live by. And of course, I drink a LOT of water, and not much else! Sometimes during softball tournaments I will have a Powerade Zero, but mostly just water.
In terms of my workouts, I rarely have a day where I don't do SOMETHING active. I try and get a run in daily, and I still do weights with arms and legs as many days as possible during the week, as well as abs. I am working harder than every during my workouts.
At the moment I am being rushed. So I will update tomorrow with the rest of my self-evaluation. Goodnight!!
Tuesday, May 22, 2012
New Recipe!!
I tried this tonight: Sauteed Chicken in a White Wine and Lemon Sauce with Asparagus :)
So I don't have measurements for this recipe, but it was fabulous and worth sharing! And super healthy!!
I sauteed two thin chicken breasts (if you don't have thin ones, either use chicken breast tenderloins, or pound the thicker ones until they are about 1/2 inch thick) in some Chardonnay. (The alcohol will cook out and you'll be left with just the flavoring.) Then while it was cooking I squeezed the juice from a fresh lemon over the chicken and sprinkled with some Italian seasoning. I flipped it numerous times and had to add a little more Chardonnay when it cooked down so that the chicken didn't burn to the pan. When the chicken was about finished cooking (no pink in the middle) I then just added some canned asparagus to the pan and let it boil in the Chardonnay and lemon juice until heated through and VOILA!! All done, and it was absolutely delicious! Moist, flavorful chicken with asparagus with a bit of a tang. Steph and I really enjoyed it!
If you try this recipe, or if you have some suggestions, let me know! I'm always up for feedback and new ideas!
So I don't have measurements for this recipe, but it was fabulous and worth sharing! And super healthy!!
I sauteed two thin chicken breasts (if you don't have thin ones, either use chicken breast tenderloins, or pound the thicker ones until they are about 1/2 inch thick) in some Chardonnay. (The alcohol will cook out and you'll be left with just the flavoring.) Then while it was cooking I squeezed the juice from a fresh lemon over the chicken and sprinkled with some Italian seasoning. I flipped it numerous times and had to add a little more Chardonnay when it cooked down so that the chicken didn't burn to the pan. When the chicken was about finished cooking (no pink in the middle) I then just added some canned asparagus to the pan and let it boil in the Chardonnay and lemon juice until heated through and VOILA!! All done, and it was absolutely delicious! Moist, flavorful chicken with asparagus with a bit of a tang. Steph and I really enjoyed it!
If you try this recipe, or if you have some suggestions, let me know! I'm always up for feedback and new ideas!
Thursday, May 17, 2012
New Discoveries
I have finally reached the 150s!! Granted, I'm at 159.6, that is still the 150s, so I'm happy!! I have once again lowered my goal weight. My new goal is 140 so that I can fluctuate between 140 and 145, so that means I'm 19.6 pounds away from my goal weight. Seems like a long way, but I know if I work hard enough, I can get there!
I have started taking some Raspberry Ketones. They are a natural supplement that are supposed to help burn fat faster. If any of you watch Dr. Oz, he swears by them, and so I decided to try them. I've heard varying information about them, but nothing bad, just "they work" or "they can't work." So I figured I'd try them out and see what I think for myself.
I have also made a couple of discoveries over the past few weeks that I want to share with everyone. First of all, I'm sure we've all been told to "stand up straight" before by our parents or doctors. Well, I have found that this is not only good for your posture and your back, you can also look slimmer instantly by simply standing up straight! I was shocked! I looked in the mirror in the gym holding my shirt up (nobody was around) standing how I usually stand, and then I straightened my back and stood up straight and tall and proud and it immediately looked like I was slimmer with a smaller waist. It was awesome!
Notice how I said I stood straight and tall and PROUD. It's really important to be proud of yourself for what you've accomplished no matter how little or how much. I have said before that it is important to reward yourself, and not with food. Save up some money and when you reach a benchmark, or even if you just need a little push to get yourself going again, do something special for yourself, like plan a rock climbing trip, or take a certain amount of money and get yourself a new outfit that shows off your improved body. I have learned that when you feel good about yourself, you care more about your appearance, and then you feel even better because you look better. So be proud of who you are and what you've done!
I'm still not 100% pleased with my appearance, but I think that's a good thing because it keeps me motivated to keep going and working hard. So get on out there, stand up straight and tall and proud, feel good about yourself, and look even BETTER! More to come so stay with me!!
I have started taking some Raspberry Ketones. They are a natural supplement that are supposed to help burn fat faster. If any of you watch Dr. Oz, he swears by them, and so I decided to try them. I've heard varying information about them, but nothing bad, just "they work" or "they can't work." So I figured I'd try them out and see what I think for myself.
I have also made a couple of discoveries over the past few weeks that I want to share with everyone. First of all, I'm sure we've all been told to "stand up straight" before by our parents or doctors. Well, I have found that this is not only good for your posture and your back, you can also look slimmer instantly by simply standing up straight! I was shocked! I looked in the mirror in the gym holding my shirt up (nobody was around) standing how I usually stand, and then I straightened my back and stood up straight and tall and proud and it immediately looked like I was slimmer with a smaller waist. It was awesome!
Notice how I said I stood straight and tall and PROUD. It's really important to be proud of yourself for what you've accomplished no matter how little or how much. I have said before that it is important to reward yourself, and not with food. Save up some money and when you reach a benchmark, or even if you just need a little push to get yourself going again, do something special for yourself, like plan a rock climbing trip, or take a certain amount of money and get yourself a new outfit that shows off your improved body. I have learned that when you feel good about yourself, you care more about your appearance, and then you feel even better because you look better. So be proud of who you are and what you've done!
I'm still not 100% pleased with my appearance, but I think that's a good thing because it keeps me motivated to keep going and working hard. So get on out there, stand up straight and tall and proud, feel good about yourself, and look even BETTER! More to come so stay with me!!
Monday, May 7, 2012
Pushing it!
I have decided that starting today, I'm going to push extremely hard until the end of the month to try and reach my goal. That means no cheating, working out extra hard, and really pushing myself to my limit in every way possible to get to where I want to be. I found a good quote today: "I'd rather be covered in sweat at the gym than be covered in clothes at the beach." I've been catching myself cheating with what I've been putting in my body on more of a regular basis than I would like to admit. So I'm going to completely cut myself off and force not only my body, but also my mind to new extremes. This will probably be one of the hardest few weeks I have ever put myself through, but I'm ready for it. I want to know that I can do it. My mom always told me that I CAN do anything I WANT to do, and I want to do this. Not only to reach my goal, but to prove to myself that I can do it, that I can do anything.
Something else I pinned on Pinterest is "make your supporters proud and your haters jealous." And boy, do I plan on it! Unfortunately, you can't be everyone's friend, and no matter how nice you are or how good of a person you think you are, someone isn't going to like you. That's just life. So now, rather than dwelling on it, do something about it. My plan is to make myself feel good about who I am, what I am capable of, how hard I've worked, and what I have accomplished.
If you have time to watch television, you have time to go to the gym. And if you don't have the money to go to the gym, there's these great things called roads and sidewalks and you can run on them and they are free! Amazing isn't it?? In case you wanted to continue to make "time" excuses, a one hour workout is only 4% of your day. 4%!! And if you aren't used to working out for that long (even though I recommend it) then just get out for 20 or 30 minutes. A 20 minute workout is better than a workout that didn't happen at all. I've never heard of anyone who has regretted a workout. The only thing I've heard of is regretting NOT working out.
I've gotten to the point in my journey that I feel guilty when I falter. But I truly think that is ok because it keeps me on track. I have not completely deprived myself of anything yet, until now, and I've still come as far as I have. I just want to give myself a final push to the finish line, which is why I've decided to become so strict here for the rest of May. I have quite a few goals that I want to reach, and hopefully with this surge of will power, I will be able to reach some of them in a shorter time than I would have if I kept at the rate I was going. You aren't going to get the butt you want by sitting on it, so you need to get up and get moving. 80% of losing weight happens in the kitchen, so a good diet, and giving your body the fuel and power it needs to work at its potential is absolutely essential.
I'm going to need as much support as possible for the next few weeks. My will power will be tested and it's going to be just as hard of a mental task as it is a physical one. So I've begun a food journal, and telling my friend every day everything I'm eating. This will keep me accountable for everything and will hopefully keep me from cheating. Gotta work hard! Wish me luck!!
Something else I pinned on Pinterest is "make your supporters proud and your haters jealous." And boy, do I plan on it! Unfortunately, you can't be everyone's friend, and no matter how nice you are or how good of a person you think you are, someone isn't going to like you. That's just life. So now, rather than dwelling on it, do something about it. My plan is to make myself feel good about who I am, what I am capable of, how hard I've worked, and what I have accomplished.
If you have time to watch television, you have time to go to the gym. And if you don't have the money to go to the gym, there's these great things called roads and sidewalks and you can run on them and they are free! Amazing isn't it?? In case you wanted to continue to make "time" excuses, a one hour workout is only 4% of your day. 4%!! And if you aren't used to working out for that long (even though I recommend it) then just get out for 20 or 30 minutes. A 20 minute workout is better than a workout that didn't happen at all. I've never heard of anyone who has regretted a workout. The only thing I've heard of is regretting NOT working out.
I've gotten to the point in my journey that I feel guilty when I falter. But I truly think that is ok because it keeps me on track. I have not completely deprived myself of anything yet, until now, and I've still come as far as I have. I just want to give myself a final push to the finish line, which is why I've decided to become so strict here for the rest of May. I have quite a few goals that I want to reach, and hopefully with this surge of will power, I will be able to reach some of them in a shorter time than I would have if I kept at the rate I was going. You aren't going to get the butt you want by sitting on it, so you need to get up and get moving. 80% of losing weight happens in the kitchen, so a good diet, and giving your body the fuel and power it needs to work at its potential is absolutely essential.
I'm going to need as much support as possible for the next few weeks. My will power will be tested and it's going to be just as hard of a mental task as it is a physical one. So I've begun a food journal, and telling my friend every day everything I'm eating. This will keep me accountable for everything and will hopefully keep me from cheating. Gotta work hard! Wish me luck!!
Thursday, May 3, 2012
New Recipe and Update!
I weighed in yesterday at 161.4, so I'm 1.5 pounds from the 150s! I haven't seen the 150s since my freshman year of college...I think. It's been so long I don't really remember! I got down to something in that area the summer after my freshman year, but I did it by hardly eating anything at all, which is definitely not healthy, and I certainly didn't have the muscle tone I have now.
I told you how I started a month-long endeavor towards 6-pack abs, and it's going pretty well so far. I've been doing the exercises first thing in the morning after I let the dogs out, but before I do anything else. It feels good to do a little something that early in the morning, and only takes a few minutes.
My afternoon protein shakes have been working out really well. They are sweet enough to satisfy my sweet tooth, and filling enough to satisfy my overall hunger. I went today and bought the Gold Card at GNC so I get 20% off when I shop there. Right now they are having a buy one, get one 50% off sale on the Total Lean brand that I like. I'm drinking the ready-made protein shakes right now. They are really tasty and I would definitely recommend them if you are in the market for protein shakes!
Now to a fabulous new recipe that is my own concoction. It's a black bean soup made in the crock pot. It's healthy, filling, and very flavorful! Here it is:
2 cans black beans
1 can corn, drained
1 small can chopped green chiles
1 can Mexican style diced tomatoes
1 can Italian style stewed tomatoes
1 can premium white chicken
1/2 cup water
Combine all ingredients in a 4 quart crock pot and heat on low for 8 hours. Top with some reduced fat cheddar cheese and enjoy!! Josh even really liked this one. It's got just the right amount of spice and heat, but not so much that it takes away from the combination of flavors :)
Update on my running: I finished 2.35 miles in 30 minutes at a 3% incline tonight! I ran at 4.7 tonight, and I'll probably do that for a couple more times before I bump it up. :)
I told you how I started a month-long endeavor towards 6-pack abs, and it's going pretty well so far. I've been doing the exercises first thing in the morning after I let the dogs out, but before I do anything else. It feels good to do a little something that early in the morning, and only takes a few minutes.
My afternoon protein shakes have been working out really well. They are sweet enough to satisfy my sweet tooth, and filling enough to satisfy my overall hunger. I went today and bought the Gold Card at GNC so I get 20% off when I shop there. Right now they are having a buy one, get one 50% off sale on the Total Lean brand that I like. I'm drinking the ready-made protein shakes right now. They are really tasty and I would definitely recommend them if you are in the market for protein shakes!
Now to a fabulous new recipe that is my own concoction. It's a black bean soup made in the crock pot. It's healthy, filling, and very flavorful! Here it is:
2 cans black beans
1 can corn, drained
1 small can chopped green chiles
1 can Mexican style diced tomatoes
1 can Italian style stewed tomatoes
1 can premium white chicken
1/2 cup water
Combine all ingredients in a 4 quart crock pot and heat on low for 8 hours. Top with some reduced fat cheddar cheese and enjoy!! Josh even really liked this one. It's got just the right amount of spice and heat, but not so much that it takes away from the combination of flavors :)
Update on my running: I finished 2.35 miles in 30 minutes at a 3% incline tonight! I ran at 4.7 tonight, and I'll probably do that for a couple more times before I bump it up. :)
Monday, April 30, 2012
New Goal!
I have decided that I'm going to be running in a race called The Warrior Dash. It's one of those 5k races through mud and water and over and through obstacles. The race is September 29th, and I started training tonight! I think these races look like tons of fun, and I'm extremely excited about training for it and running in it. You can google The Warrior Dash if you want more information about it.
Once again, I've changed up my workouts. I've started to do weights first, followed by cardio. Until today, I was doing 20 minutes on the elliptical, and then 20 minutes on a stationary bike. Today I started running on a treadmill. I've NEVER been a runner. Never liked running, never ran fast, never could run very far or for very long, but now I have a reason to try. Tonight I ran 2 miles in 28 minutes at a 3% incline. I know that doesn't sound very good, considering how much and how hard I've been working out and pushing myself, but running on a treadmill is a new animal to me. So for me, and my history with running, that's pretty good! And I'm going to make sure that it only gets better from here.
Andrea told me that you should always use at least a 3% incline on a treadmill due to the fact that roads are never as flat as treadmills. I'm going to continue to run longer and faster until I can run the full 3.56 miles with ease, without stopping. Andrea and I have also talked about going to an indoor rock-climbing facility, which would be a GREAT leg workout, as well as a lot of fun! I have a long way to go to be fully prepared for this race, but I'm excited and I'm really looking forward to it!
On a different note, I got over the 165 hump last week! I lost another 2.4 pounds and weighed in at 162.6 on last Wednesday. That puts me 17.6 pounds away from my goal weight, but I have a lot of work to do to get my body to where I want it to be.
I have found a flab to fab ab workout that I will be doing every day for the month of May (except Sundays) in the mornings that starts out with 10 sit-ups, 5 pushups, and a 10 second plank and ends the month at 100 sit-ups, 35 pushups, and a 2 minute 30 second plank. Hopefully it will get my abs in gear! I've been slacking a bit on the core workouts, so this will kick it into high gear and I'll be doing this in the mornings before anything else. Wish me luck on it!
In addition to the changes in my workouts, I have also streamlined my snacks. I have told you all that my morning snack is now a V8 juice (low sodium). I have also become more strict on my afternoon snack. I had been overeating a bit on my afternoon snack, but I went to GNC and bought some protein shakes called "Total Lean," and now that is all I have for my afternoon snack. When I am out of the pre-made shakes, I will be getting a shaker and some whey protein and making my own shakes with water and ice. If you are going to get some protein shakes for yourself, make sure to watch the sugar content! The Total Lean shakes only have 2 grams of sugar, so they are great! Just a bit expensive. I bought them when GNC had a buy one-get one half off sale. Which is why when I'm out of them, I'll be making my own.
I will be weighing in again on Wednesday and will update everyone on my progress again at that point. I'm hoping for the best and will continue to work hard and train for The Warrior Dash no matter what!
Once again, I've changed up my workouts. I've started to do weights first, followed by cardio. Until today, I was doing 20 minutes on the elliptical, and then 20 minutes on a stationary bike. Today I started running on a treadmill. I've NEVER been a runner. Never liked running, never ran fast, never could run very far or for very long, but now I have a reason to try. Tonight I ran 2 miles in 28 minutes at a 3% incline. I know that doesn't sound very good, considering how much and how hard I've been working out and pushing myself, but running on a treadmill is a new animal to me. So for me, and my history with running, that's pretty good! And I'm going to make sure that it only gets better from here.
Andrea told me that you should always use at least a 3% incline on a treadmill due to the fact that roads are never as flat as treadmills. I'm going to continue to run longer and faster until I can run the full 3.56 miles with ease, without stopping. Andrea and I have also talked about going to an indoor rock-climbing facility, which would be a GREAT leg workout, as well as a lot of fun! I have a long way to go to be fully prepared for this race, but I'm excited and I'm really looking forward to it!
On a different note, I got over the 165 hump last week! I lost another 2.4 pounds and weighed in at 162.6 on last Wednesday. That puts me 17.6 pounds away from my goal weight, but I have a lot of work to do to get my body to where I want it to be.
I have found a flab to fab ab workout that I will be doing every day for the month of May (except Sundays) in the mornings that starts out with 10 sit-ups, 5 pushups, and a 10 second plank and ends the month at 100 sit-ups, 35 pushups, and a 2 minute 30 second plank. Hopefully it will get my abs in gear! I've been slacking a bit on the core workouts, so this will kick it into high gear and I'll be doing this in the mornings before anything else. Wish me luck on it!
In addition to the changes in my workouts, I have also streamlined my snacks. I have told you all that my morning snack is now a V8 juice (low sodium). I have also become more strict on my afternoon snack. I had been overeating a bit on my afternoon snack, but I went to GNC and bought some protein shakes called "Total Lean," and now that is all I have for my afternoon snack. When I am out of the pre-made shakes, I will be getting a shaker and some whey protein and making my own shakes with water and ice. If you are going to get some protein shakes for yourself, make sure to watch the sugar content! The Total Lean shakes only have 2 grams of sugar, so they are great! Just a bit expensive. I bought them when GNC had a buy one-get one half off sale. Which is why when I'm out of them, I'll be making my own.
I will be weighing in again on Wednesday and will update everyone on my progress again at that point. I'm hoping for the best and will continue to work hard and train for The Warrior Dash no matter what!
Wednesday, April 11, 2012
Possible Plateau
Today is the first weigh-in in a long time in which I haven't lost weight...actually GAINED .4 pounds. My mind is telling me I may be reaching another plateau and that is scary. On the other hand, this past weekend was Easter, and I ate cookies, jelly beans, fried pickles, and we went to Kanpai once, so that could have something to do with it. I'm going to work hard and throw the rest of the sweets away and force myself to eat only what I know will make me feel good, in addition to working out every day if possible, and try and head this plateau off at the pass. Hopefully I will nip it in the bud before it takes hold. I'm going to try really hard to get back an intense focus and keep my eyes on the prize because I am nowhere close to my goal yet, so there is no reason to lose focus.
I've been letting myself give in to temptation and rationalizing again and I have to stop it. The important thing right now is that I recognize that and am taking steps to fix it. I think I was on a "weight-loss high" in that I was getting comfortable because I was losing significant amounts of weight each week and people kept telling me how great I look, and I thought I could go off track a little bit and still be ok. Obviously my body is sending me a wake-up call and telling me that thinking that way is WRONG. I'm going to give myself this next week to get back my intense focus and if I don't lose any weight by next Wednesday, and I solidify the plateau problem, then I will shock my body for the next week. We will see how this next week goes, so wish me luck!
And for any of you who are or have reached a similar plateau, please remember to just keep going! Do something different, stay on track, don't get discouraged, just keep pushing! Hopefully this next week of getting back on the wagon full force will be enough shock for my body, but we will find out in a week! If I don't lose any weight and I go into full shock-mode, I will share with you what I do for that, and of course, if it works. I need your support more than ever now!
I've been letting myself give in to temptation and rationalizing again and I have to stop it. The important thing right now is that I recognize that and am taking steps to fix it. I think I was on a "weight-loss high" in that I was getting comfortable because I was losing significant amounts of weight each week and people kept telling me how great I look, and I thought I could go off track a little bit and still be ok. Obviously my body is sending me a wake-up call and telling me that thinking that way is WRONG. I'm going to give myself this next week to get back my intense focus and if I don't lose any weight by next Wednesday, and I solidify the plateau problem, then I will shock my body for the next week. We will see how this next week goes, so wish me luck!
And for any of you who are or have reached a similar plateau, please remember to just keep going! Do something different, stay on track, don't get discouraged, just keep pushing! Hopefully this next week of getting back on the wagon full force will be enough shock for my body, but we will find out in a week! If I don't lose any weight and I go into full shock-mode, I will share with you what I do for that, and of course, if it works. I need your support more than ever now!
Thursday, April 5, 2012
A Little Preview
Here is a little look at the difference in how I looked when I started compared to how I look now. I didn't do the whole "half-naked" picture thing just because I don't think that's entirely necessary. If you're overweight, you're overweight and you don't need a half-naked picture to show it. Now, if I ever achieve 6-pack abs, then you may be seeing a picture of that, but otherwise I'm not big on showing a whole lot of skin :-) My profile picture on this blog is from when I was at my heaviest, but through the program at work, every week that I weigh in, it also takes a picture and puts the pictures on a progress report. Now before you look, these are NOT very good quality pictures and I am NOT focused on looking cute or posing in them, so just be forewarned. :-)
Here is my before picture:
Here is my before picture:
And here is my current picture, as of yesterday:
Obviously there's still a lot of work to be done, but that's what I have goals for! I have 20.2 pounds to go to reach my goal weight, and I mentioned yesterday my goals for how I want to look. The only way to get there is hard work, and I am dedicated! Thank you all for the support you have shown so far! Keep it up! It keeps me motivated!
Wednesday, April 4, 2012
30 pounds down!!
I have officially lost 31.8 pounds! My goal weight is 20.2 pounds away, but I've become more focused on the way I want my body to look. I want to have zero love handles, no muffin top, no saddle bags, no lower tummy pooch, no flabby arms...none of that! I want to lose enough weight and strengthen and tone up to where I look AND FEEL great! A lot of people have been asking me how I've lost 30 pounds...what I'm doing, how I'm doing it, etc. I would prefer for people to read this blog from the beginning because it will give you a better understanding of me and what I've been through to get to where I am now. I've hit highs and lows, gotten past plateaus, changed my eating, switched up my exercising, the whole shebang. I've come to many realizations and have found what works and what doesn't. I will attempt, however, to hook a few more people with just this post so I will explain a little about what I have come to realize and what I am doing at this point in my weightloss journey.
The number one most important thing that I want to emphasize more than anything is that my weightloss has come from hard work, dedication, healthy choices, and making good decisions. I have changed both inside and out on this journey, and it is imperative to understand that this has been a complete lifestyle change. If you want lasting weightloss and to be truly healthy and strong, there are no quick fixes. I have kept my weightloss completely natural by eating healthy and making good food choices, and busted my butt in the gym. I have not done any fad diets, no "cleanses," no "lose 10 pounds in 30 days with this one diet tip," none of that. The way I have lost weight has been something anyone CAN do if they CHOOSE to work at it.
Currently here is my general daily routine, of course there are things that come up that change what I do, but ideally, this is my daily schedule:
Wake up at 5:15 and eat breakfast.
Breakfast options: low sugar instant oatmeal and unsweetened applesauce, 2 hard boiled eggs with a side of beans, fiber-rich cereal that is low in sugar (under 9g) with skim milk, or plain, non-fat greek yogurt with bear fit granola.
Drink lots of water!
Snack between 9:30 and 10am=V8 juice
More water!
Lunch at 12:30 is generally a frozen dinner (watch sodium) of the brands of Healthy Choice, Lean Cuisine, or Smart Ones. Try and get the kinds with no preservatives and 100% natural.
More water!
Afternoon snack around 3:45-4:00pm
Options: pistachios (or almonds) and a sugar-free jello/pudding, all natural peanut butter and sugar free preserves sandwich on whole wheat bread, organic, blue corn, no-salt-added chips with hummus or fresh salsa.
Dinner between 6:00 and 7:00. (Stay away from sugar and carbs here as your body doesn't have time to burn them off before bed.) Load up on veggies and lean protein like turkey, chicken, fish. If you must have carbs, make good decisions about them. (Brown rice, whole grain pasta, mashed potatoes, quinoa)
Drink more water!
Work out HARD! 8:00-9:15pm at the gym 4 days a week. 40 minutes of cardio, 10-15 minutes of abs/core with no breaks, and 2 days of arms (weights) and 2 days of legs (weights).
On at least 1 other day out of the week I find a way to be active without necessarily going to the gym. Some days I still go to the gym, but other days I go for a run outside, work out at home with one of the workouts I've listed, etc.
70% of weightloss happens in the kitchen. You have to make good choices. The other 30% happens in the gym where you HAVE to work hard. Push yourself further than you ever though possible.
Hopefully this has been a pretty good summary, but I really hope that you all read this blog from the beginning so you can understand my journey and where I've been so you know where I am getting my knowledge and "expertise," if you will. I hope to get some good feedback from this and hopefully a lot more followers! If you have any other questions please don't hesitate to ask me. I will be your number 1 supporter and I won't give up on you! Thanks for reading!!
The number one most important thing that I want to emphasize more than anything is that my weightloss has come from hard work, dedication, healthy choices, and making good decisions. I have changed both inside and out on this journey, and it is imperative to understand that this has been a complete lifestyle change. If you want lasting weightloss and to be truly healthy and strong, there are no quick fixes. I have kept my weightloss completely natural by eating healthy and making good food choices, and busted my butt in the gym. I have not done any fad diets, no "cleanses," no "lose 10 pounds in 30 days with this one diet tip," none of that. The way I have lost weight has been something anyone CAN do if they CHOOSE to work at it.
Currently here is my general daily routine, of course there are things that come up that change what I do, but ideally, this is my daily schedule:
Wake up at 5:15 and eat breakfast.
Breakfast options: low sugar instant oatmeal and unsweetened applesauce, 2 hard boiled eggs with a side of beans, fiber-rich cereal that is low in sugar (under 9g) with skim milk, or plain, non-fat greek yogurt with bear fit granola.
Drink lots of water!
Snack between 9:30 and 10am=V8 juice
More water!
Lunch at 12:30 is generally a frozen dinner (watch sodium) of the brands of Healthy Choice, Lean Cuisine, or Smart Ones. Try and get the kinds with no preservatives and 100% natural.
More water!
Afternoon snack around 3:45-4:00pm
Options: pistachios (or almonds) and a sugar-free jello/pudding, all natural peanut butter and sugar free preserves sandwich on whole wheat bread, organic, blue corn, no-salt-added chips with hummus or fresh salsa.
Dinner between 6:00 and 7:00. (Stay away from sugar and carbs here as your body doesn't have time to burn them off before bed.) Load up on veggies and lean protein like turkey, chicken, fish. If you must have carbs, make good decisions about them. (Brown rice, whole grain pasta, mashed potatoes, quinoa)
Drink more water!
Work out HARD! 8:00-9:15pm at the gym 4 days a week. 40 minutes of cardio, 10-15 minutes of abs/core with no breaks, and 2 days of arms (weights) and 2 days of legs (weights).
On at least 1 other day out of the week I find a way to be active without necessarily going to the gym. Some days I still go to the gym, but other days I go for a run outside, work out at home with one of the workouts I've listed, etc.
70% of weightloss happens in the kitchen. You have to make good choices. The other 30% happens in the gym where you HAVE to work hard. Push yourself further than you ever though possible.
Hopefully this has been a pretty good summary, but I really hope that you all read this blog from the beginning so you can understand my journey and where I've been so you know where I am getting my knowledge and "expertise," if you will. I hope to get some good feedback from this and hopefully a lot more followers! If you have any other questions please don't hesitate to ask me. I will be your number 1 supporter and I won't give up on you! Thanks for reading!!
Wednesday, March 28, 2012
Getting Past Yourself
I'll start off by telling you my latest accomplishments. I weighed in today and have lost another 2.2 pounds since last week putting me at 168.2! This is the first time since my freshman year of college that I've been in the 160s. I also moved up another belt hole! I now am on the 2nd hole :) Only 1 more to go before I need to start looking for a new belt! I am hoping for next week to drop another 1.2 pounds to put me at 167 which is the 30 pound mark!! It is a great accomplishment, but there is still much work to be done because even once I get there I still have 22 more pounds to go to get to my goal weight of 145.
The number one thing that I have noticed about other people's journeys is this: lack of commitment. If you want drastic results, you have to take drastic measures and stick to it! I hear people saying how they want to lose weight, in addition to any number of other goals, but they are not willing to take the necessary steps to attain their goals. A goal is a wish that you are actively pursuing. If you aren't ACTIVELY going after something, then it remains nothing more than a wish. There are two main obstacles that I have seen are getting in many people's way and I want to confront them head on: 1.) Making excuses, 2.) Rationalizing. I'll attack the excuses first, since it is more common.
You want to achieve your goal? Stop making excuses! Everyone is busy. Everyone has other people in their lives that may not be the most supportive. Everyone would like an easy button. News flash! There is no easy button. "It's too hot/cold outside to go for a walk or run." Ok, then go to a gym where there is AC/heat, or even go to a mall and walk the inside perimeter. "I have two kids." Ok then tell your husband/wife to get off their tail and watch the kids while you work out for an hour. I think they can manage. Or better yet, join a gym that has a babysitting service (like American FAMILY) and work out WITH your husband/wife. I guarantee you if you go to a gym and ask everyone who is working out what they currently have on their plate, you would be surprised at how much people are juggling and still make time to work out. (Key words: MAKE TIME) Someone busier than you is working out right now. Right now. As you read this, someone is working out. Otherwise many gyms wouldn't be open 24/7. Come on people! Stop the excuses. Go ahead and run them by me if you want. I'll find an alternative for you. Stop saying "I can't." You can, you are just choosing not to.
Rationalizing is probably even more dangerous than making excuses because you're believing your own lies. (Read: rationa-LIE-ze) For example, you sit down and eat a bag of fat and salt (aka potato chips) and then you tell yourself, "it is ok for me to eat this fat and salt because I'll go for a walk later." WRONG. Eating bad is eating bad no matter how much work you put in at a gym. So you go to Zumba class for an hour and then you go home and chow down on a bowl of chocolate icecream and you tell yourself, "it's ok because I just had a great workout." WRONG. Same premise. What you put in your body is 80% of the weight-loss battle. Exercise is the 20% that makes your body run more like a well-oiled machine. You lose weight in the kitchen. You get fit in the gym. There is also the opposite rationalization in that you eat well all day and then go to the gym and only work out half way. Bad idea. Don't cancel out your great eating day by skimping at the gym. Make yourself proud. Eat well and then work out just as hard as you would if you sat down in front of the tv and drank a cup of sugar and carbs (aka pretty much anything at Starbucks). Stop telling yourself "it's ok," because most of the time, it's not. If you mess up, you mess up. Own up to it and make it right. Stop telling yourself that it's ok to be fat, lazy, and whiney, because it's not! You're not doing yourself any favors when you're telling yourself these things, so cut it out.
If you have a question about if something is an excuse, shoot me a line and I'll let you know, because it probably is and I can help you figure out an alternative. And when you hear your inner voice saying "it's ok if I do this," give me a buzz and I'll tell you that it's NOT ok. I'm here to help you all reach your goals as much as I know that you support me in mine. My number is 804-677-9358 if you need it. Don't be afraid to use it!
The number one thing that I have noticed about other people's journeys is this: lack of commitment. If you want drastic results, you have to take drastic measures and stick to it! I hear people saying how they want to lose weight, in addition to any number of other goals, but they are not willing to take the necessary steps to attain their goals. A goal is a wish that you are actively pursuing. If you aren't ACTIVELY going after something, then it remains nothing more than a wish. There are two main obstacles that I have seen are getting in many people's way and I want to confront them head on: 1.) Making excuses, 2.) Rationalizing. I'll attack the excuses first, since it is more common.
You want to achieve your goal? Stop making excuses! Everyone is busy. Everyone has other people in their lives that may not be the most supportive. Everyone would like an easy button. News flash! There is no easy button. "It's too hot/cold outside to go for a walk or run." Ok, then go to a gym where there is AC/heat, or even go to a mall and walk the inside perimeter. "I have two kids." Ok then tell your husband/wife to get off their tail and watch the kids while you work out for an hour. I think they can manage. Or better yet, join a gym that has a babysitting service (like American FAMILY) and work out WITH your husband/wife. I guarantee you if you go to a gym and ask everyone who is working out what they currently have on their plate, you would be surprised at how much people are juggling and still make time to work out. (Key words: MAKE TIME) Someone busier than you is working out right now. Right now. As you read this, someone is working out. Otherwise many gyms wouldn't be open 24/7. Come on people! Stop the excuses. Go ahead and run them by me if you want. I'll find an alternative for you. Stop saying "I can't." You can, you are just choosing not to.
Rationalizing is probably even more dangerous than making excuses because you're believing your own lies. (Read: rationa-LIE-ze) For example, you sit down and eat a bag of fat and salt (aka potato chips) and then you tell yourself, "it is ok for me to eat this fat and salt because I'll go for a walk later." WRONG. Eating bad is eating bad no matter how much work you put in at a gym. So you go to Zumba class for an hour and then you go home and chow down on a bowl of chocolate icecream and you tell yourself, "it's ok because I just had a great workout." WRONG. Same premise. What you put in your body is 80% of the weight-loss battle. Exercise is the 20% that makes your body run more like a well-oiled machine. You lose weight in the kitchen. You get fit in the gym. There is also the opposite rationalization in that you eat well all day and then go to the gym and only work out half way. Bad idea. Don't cancel out your great eating day by skimping at the gym. Make yourself proud. Eat well and then work out just as hard as you would if you sat down in front of the tv and drank a cup of sugar and carbs (aka pretty much anything at Starbucks). Stop telling yourself "it's ok," because most of the time, it's not. If you mess up, you mess up. Own up to it and make it right. Stop telling yourself that it's ok to be fat, lazy, and whiney, because it's not! You're not doing yourself any favors when you're telling yourself these things, so cut it out.
If you have a question about if something is an excuse, shoot me a line and I'll let you know, because it probably is and I can help you figure out an alternative. And when you hear your inner voice saying "it's ok if I do this," give me a buzz and I'll tell you that it's NOT ok. I'm here to help you all reach your goals as much as I know that you support me in mine. My number is 804-677-9358 if you need it. Don't be afraid to use it!
Friday, March 23, 2012
The Importance of Calming Your Mind
Stress, as we all know, has a major negative influence on most every aspect of our lives. It inhibits our mind from focusing on day-to-day tasks, it consumes us and prevents us from having enjoyable experiences, it can lead to arguments with loved ones, and it releases cortisol in our bodies which holds onto fat.
It is imperative for everyday life to be able to think clearly, make good decisions, and have a feeling of inner peace and tranquility. Impatience, worries, fears, and restless thoughts can obviously all have a negative impact on your frame of mind. You must know how to calm your mind so that you can stay focused and have clear thoughts. Here are a few things you can do to relax and get your head straight:
*Spend time doing something you love. This can be anything that makes you feel good and whole, from shopping, to arts and crafts, to reading, or anything else that gives you a feeling of happiness and well-being.
*Focus on positive language. I have mentioned this before, but it is important not to put yourself down using negative words and phrases. Subconsciously your mind takes your words and internalizes them, so even when you are talking to yourself (which most of us do at some point or another) be sure to use positive language.
*Exercise your body. This is obviously what I’ve talked about for a long time, but exercise releases endorphins, which are a feel-good chemical in your brain. Plus you’ll feel good about yourself for getting off your butt and being active.
*Deep breathing. Sit or lie down and put your hand on your belly. Breathe in deep through your nose while focusing on your hand rising on your belly and then breathe out through your mouth, focusing on feeling the muscles in your stomach with your hand tighten as you push the last bit of air out. Even 5 minutes of doing this can give you a calm feeling and relaxation.
*Enjoy nature. This isn’t something I’ve talked about on this blog so far, but it is something in which I truly believe. Being in nature has a natural calming effect on your body and mind. Take time to look up at the clouds or the stars, take a walk through the woods or along a river. Just take it all in and enjoy it!
Another form of relaxation that I learned from a former coach of mine is called Progressive Muscle Relaxation. I like to do this if I’m having a hard time falling asleep or clearing my mind. To do this, you focus on slowly tensing and then relaxing each muscle group. It helps you focus on your body, your muscles, and the physical sensations you’re feeling. I generally start at my toes and work up all the way to my facial muscles, individually tensing each set of muscles for a slow count to 5 and then slowly relaxing them for about 10 seconds before moving on to the next set of muscles.
Something else I plan on trying soon is yoga. I’ve heard great things about it, and I’m interested to see what it can do for me. If anyone has any suggestions, please let me know!
Wednesday, March 7, 2012
Getting Closer!
I am proud to say that I weighed in today and lost another 3.2 pounds since last week! Now, I know that this is the lightest week I have in my cycle, so that has something to do with it, but it is very exciting. All my hard work is paying off and I can finally see some results! People have been telling me for weeks that I look like I've lost weight, but now I can actually see it for myself! And let me tell you, it's a great feeling. I've lost a total of 25.4 pounds so far which means I'm over the half-way hump! I have less left to lose than I have already lost. And let me see if I can change some wording here...I have not lost weight. I've gotten rid of it. I don't plan on finding it again.
I will say this again and again until I'm blue in the face if I have to...this is NOT a diet! This is a lifestyle. A healthy, fit, active lifestyle. My goal is to be healthy, fit, and strong in both body and mind. I'm not only building muscle and endurance, I'm strengthening my mind, pushing past barriers, and gaining self-esteem.
I have 2 goals for the month of March in terms of my weightloss: 1.) I want to lose at least 1.7 pounds by next week so that I will be in the 160s, and 2.) I want to lose 4.6 pounds total for the month of March so that I will be at the 30 pound mark. This is going to take a lot of focus, determination, discipline, and hard work, but I'm up for it! Spring officially starts on March 20th which is 12 days from now. That means warmer weather is well on its way whether I'm ready for it or not! I want to wear a bikini this year and I want to feel good in it! I've worn bikinis in the past and I always feel like people are staring at me and thinking "that girl needs to put some more clothes on." But not this year! I finally have my head on straight and I'm working towards a very attainable goal as long as I KEEP it on straight.
Motivation is key. Right now I'm motivated by the results I keep seeing, but I'm scared to death of hitting another plateau. The thing to keep in mind is that you just have to keep going. Just keep chugging along "toot, toot!" Don't give up on your goals because things get hard. Push yourself to places you never thought you could go. Make every day a day to be proud of. Know that you deserve it, work for it, and attain it. You can do anything you WANT to do (thanks Mom!), but you have to really want it. And you have to want it for YOU. Don't do it for anyone else. Do it for you. Better yourself. You CAN!
I will say this again and again until I'm blue in the face if I have to...this is NOT a diet! This is a lifestyle. A healthy, fit, active lifestyle. My goal is to be healthy, fit, and strong in both body and mind. I'm not only building muscle and endurance, I'm strengthening my mind, pushing past barriers, and gaining self-esteem.
I have 2 goals for the month of March in terms of my weightloss: 1.) I want to lose at least 1.7 pounds by next week so that I will be in the 160s, and 2.) I want to lose 4.6 pounds total for the month of March so that I will be at the 30 pound mark. This is going to take a lot of focus, determination, discipline, and hard work, but I'm up for it! Spring officially starts on March 20th which is 12 days from now. That means warmer weather is well on its way whether I'm ready for it or not! I want to wear a bikini this year and I want to feel good in it! I've worn bikinis in the past and I always feel like people are staring at me and thinking "that girl needs to put some more clothes on." But not this year! I finally have my head on straight and I'm working towards a very attainable goal as long as I KEEP it on straight.
Motivation is key. Right now I'm motivated by the results I keep seeing, but I'm scared to death of hitting another plateau. The thing to keep in mind is that you just have to keep going. Just keep chugging along "toot, toot!" Don't give up on your goals because things get hard. Push yourself to places you never thought you could go. Make every day a day to be proud of. Know that you deserve it, work for it, and attain it. You can do anything you WANT to do (thanks Mom!), but you have to really want it. And you have to want it for YOU. Don't do it for anyone else. Do it for you. Better yourself. You CAN!
Thursday, March 1, 2012
Woohoo!
I have made it to the 20 pound mark!! I have lost exactly 22.2 pounds since I started my weightloss journey, and let me tell you, it feels GREAT! My next short-term goal is to hit the 30 pound mark, and thankfully, it really feels within reach. I have determined the major keys to my success, and I'll share them because even if you aren't on a weightloss journey, I think these keys can be to success of any kind, in any aspect of your life.
1.) Stay positive. One of the most inspirational things I have read says that telling yourself you're fat doesn't make you thin. I can't even begin to tell you how many times I have referred to myself as "fatty" or "chub-a-lub" or any number of other derogatory terms. If you have a tendency to do this, make a conscious effort to stop it! It doesn't help you, it doesn't motivate you, it doesn't do anything but keep that "fat" persona in your mind. If nothing else, refer to yourself as "a work in progress." That's what we all are anyway, just a work in progress.
2.) Push HARD. I have found that even when I feel like I'm working really hard, if I tell myself to work harder, usually I am capable of picking things up another notch. Your body and your mind are wondrous things and can do things that you probably never imagined. So you're sweating really hard keeping it at 75 strides per minute on the elliptical? That's great! Now push to 80. So you've worked up to lifting 110 pounds with your legs? That's wonderful. Now push to 115. You'll see that you can do it. Stop letting those mental barriers get in the way. Your mind is going to tell you that what you're doing is good, and it is, but you can do better. Remember that. Now matter how good you are, you can always get better.
3.) Make good choices. This is the key to EVERYTHING. You make choices and decisions thousands of times per day. Focus on making GOOD ones. Be proud of the choices you make. Pick a V8 juice over a soda. Pick a grilled chicken salad over a grilled chicken sandwich. Take the stairs instead of the elevator. When you think you're hungry, drink a glass of water and then decide if you're really still hungry, or if it's something else triggering the desire to eat. Chew a piece of sugarless gum rather than popping some chocolate candy in your mouth. There are MILLIONS of choices to be made, some harder than others. The most important time to make good choices is when you're out with people who aren't working on the same thing you are, and it's easy to cheat. Think about how guilty you'll feel afterwards if you give in to the tempation. Or think about how good you'll feel if you resist and make a positive choice. This goes for anything in your life, not just weightloss, but it is DEFINITELY key to weightloss.
Take these things and use them! And if you need any other motivation or support, just let me know!!
1.) Stay positive. One of the most inspirational things I have read says that telling yourself you're fat doesn't make you thin. I can't even begin to tell you how many times I have referred to myself as "fatty" or "chub-a-lub" or any number of other derogatory terms. If you have a tendency to do this, make a conscious effort to stop it! It doesn't help you, it doesn't motivate you, it doesn't do anything but keep that "fat" persona in your mind. If nothing else, refer to yourself as "a work in progress." That's what we all are anyway, just a work in progress.
2.) Push HARD. I have found that even when I feel like I'm working really hard, if I tell myself to work harder, usually I am capable of picking things up another notch. Your body and your mind are wondrous things and can do things that you probably never imagined. So you're sweating really hard keeping it at 75 strides per minute on the elliptical? That's great! Now push to 80. So you've worked up to lifting 110 pounds with your legs? That's wonderful. Now push to 115. You'll see that you can do it. Stop letting those mental barriers get in the way. Your mind is going to tell you that what you're doing is good, and it is, but you can do better. Remember that. Now matter how good you are, you can always get better.
3.) Make good choices. This is the key to EVERYTHING. You make choices and decisions thousands of times per day. Focus on making GOOD ones. Be proud of the choices you make. Pick a V8 juice over a soda. Pick a grilled chicken salad over a grilled chicken sandwich. Take the stairs instead of the elevator. When you think you're hungry, drink a glass of water and then decide if you're really still hungry, or if it's something else triggering the desire to eat. Chew a piece of sugarless gum rather than popping some chocolate candy in your mouth. There are MILLIONS of choices to be made, some harder than others. The most important time to make good choices is when you're out with people who aren't working on the same thing you are, and it's easy to cheat. Think about how guilty you'll feel afterwards if you give in to the tempation. Or think about how good you'll feel if you resist and make a positive choice. This goes for anything in your life, not just weightloss, but it is DEFINITELY key to weightloss.
Take these things and use them! And if you need any other motivation or support, just let me know!!
Thursday, February 2, 2012
Finally!
I finally reached the 170s!! Of course, I'm at 179.4, that's still the 170s, and now I must work REALLY hard to not let my weight fluctuate back up into the 180s. Certainly took long enough! My goal for next week is to lose another 2.4 pounds so I'll be at an even 177 which means I will have lost 20 pounds! That's thrilling! At this point, I have 29.4 pounds to lose to get to my goal weight, and I have 8 months to do it. I would LIKE to be at my goal weight of 150 by May or June so we can get some nice engagement photos taken, but as long as I'm to my goal by the wedding, I'll be happy.
I am even MORE motivated now, and I will continue to work hard and eat well! I have really tried to focus on not going 2 days in a row without working out, and I've been really good about that. I have especially tried to not take more than 2 days off per week. You better believe I'm going to be at the gym tonight! The 30 minutes of cardio isn't as bad as I thought it was going to be. Although I usually HATE cardio, 15 minutes on 2 different machines tends to go a little quicker and I can push myself more because there's always light at the end of the tunnel. Especially if I remember to bring headphones and I can watch Law and Order or another show that really keeps my attention and makes the time go by fast. Just remember if you're going to watch television or listen to music to keep up the pace and work hard. Don't let your mind drift off and forget your number one purpose on the machine!
My favorite part of going to the gym is lifting weights. I never thought it would be, but I love it! I especially love not hardly being able to move by the time I'm done. For instance, when I'm done with my leg workout, my legs feel like cooked spaghetti noodles and walking feels really weird. That lets me know I really worked those muscles to their limit. And after my arm workout, my arms feel like jello and lifting them to put my sweatshirt on or drive my car feels strange. Again, it lets me know I worked them HARD. I know that if I have any left in me by the time I leave the gym, that I didn't work hard enough, and that I will regret. Don't leave the gym with regrets. Leave knowing you worked your hardest and that will make you feel even better. As many of you know, exercising releases endorphins, which are the feel good chemicals in your brain, so you should feel good anyway, but knowing you gave it your all and didn't hold anything back will make it that much better! Now get out there and get you some spaghetti noodle legs and jello arms! You can do it!
I am even MORE motivated now, and I will continue to work hard and eat well! I have really tried to focus on not going 2 days in a row without working out, and I've been really good about that. I have especially tried to not take more than 2 days off per week. You better believe I'm going to be at the gym tonight! The 30 minutes of cardio isn't as bad as I thought it was going to be. Although I usually HATE cardio, 15 minutes on 2 different machines tends to go a little quicker and I can push myself more because there's always light at the end of the tunnel. Especially if I remember to bring headphones and I can watch Law and Order or another show that really keeps my attention and makes the time go by fast. Just remember if you're going to watch television or listen to music to keep up the pace and work hard. Don't let your mind drift off and forget your number one purpose on the machine!
My favorite part of going to the gym is lifting weights. I never thought it would be, but I love it! I especially love not hardly being able to move by the time I'm done. For instance, when I'm done with my leg workout, my legs feel like cooked spaghetti noodles and walking feels really weird. That lets me know I really worked those muscles to their limit. And after my arm workout, my arms feel like jello and lifting them to put my sweatshirt on or drive my car feels strange. Again, it lets me know I worked them HARD. I know that if I have any left in me by the time I leave the gym, that I didn't work hard enough, and that I will regret. Don't leave the gym with regrets. Leave knowing you worked your hardest and that will make you feel even better. As many of you know, exercising releases endorphins, which are the feel good chemicals in your brain, so you should feel good anyway, but knowing you gave it your all and didn't hold anything back will make it that much better! Now get out there and get you some spaghetti noodle legs and jello arms! You can do it!
Thursday, January 26, 2012
First Time!
So I didn't lose any weight this week (actually gained a pound), but the pictures of before I started lifting weights and now look more toned and slim. I'm hoping that at this point my body is getting used to weightlifting and that I will start dropping pounds again. I have decided to shock my body even more for about a week and a half and cut carbs way back and start the day with a protein shake courtesy of my fitness guide, Andrea, who has been super awesome in keeping me motivated and helping my mindset stay straight.
Tonight was the first time that I have looked in the mirror while working out that I didn't think I looked like a big old tub of lard, and that felt GREAT! So that is the reason I'm taking everything to another level to try and shock my body out of this stagnancy.
We will see how the protein shake goes starting tomorrow morning. I've also made 1 of my 2 snacks a day solely a V8 so I can get more veggies. In addition, I'm drinking AT LEAST a gallon of water a day. I've also amped up my cardio another 5-10 minutes. I'm really hoping that all these things, in addition to the extra change I've made in my workout routine, will help me get past this plateau. Wish me luck! I'll keep you all updated!
Tonight was the first time that I have looked in the mirror while working out that I didn't think I looked like a big old tub of lard, and that felt GREAT! So that is the reason I'm taking everything to another level to try and shock my body out of this stagnancy.
We will see how the protein shake goes starting tomorrow morning. I've also made 1 of my 2 snacks a day solely a V8 so I can get more veggies. In addition, I'm drinking AT LEAST a gallon of water a day. I've also amped up my cardio another 5-10 minutes. I'm really hoping that all these things, in addition to the extra change I've made in my workout routine, will help me get past this plateau. Wish me luck! I'll keep you all updated!
Friday, January 20, 2012
New Recipe: Chicken Pasta Toss
Ingredients:
1 lb boneless, skinless chicken breasts OR 3 cans of premium chicken
1 small onion
1-28oz can Crushed tomatoes
1 can Cream of Chicken Soup
6oz Fresh baby spinach leaves
1 box whole grain pasta (rotini or shells work best)
Seasonings of your choice
Italian dressing
Cook pasta until tender.
If using fresh chicken, cut into bite-sized pieces and cook with onion and Italian dressing until no longer pink in the middle in a large saucepan.
If using canned chicken cook with onion and Italian dressing until onion is tender in a large saucepan.
Add crushed tomatoes, cream of chicken soup, and seasonings, and mix well.
Drain pasta and return to big pot.
Pour chicken mixture over pasta and gently stir in spinach leaves.
Enjoy!!
1 lb boneless, skinless chicken breasts OR 3 cans of premium chicken
1 small onion
1-28oz can Crushed tomatoes
1 can Cream of Chicken Soup
6oz Fresh baby spinach leaves
1 box whole grain pasta (rotini or shells work best)
Seasonings of your choice
Italian dressing
Cook pasta until tender.
If using fresh chicken, cut into bite-sized pieces and cook with onion and Italian dressing until no longer pink in the middle in a large saucepan.
If using canned chicken cook with onion and Italian dressing until onion is tender in a large saucepan.
Add crushed tomatoes, cream of chicken soup, and seasonings, and mix well.
Drain pasta and return to big pot.
Pour chicken mixture over pasta and gently stir in spinach leaves.
Enjoy!!
Confused Success...
Success can be measured in many different ways. Personally, I want to see the number on the scale go down. Unfortunately, this week I was back up .4 pounds and I am currently at 181 pounds. To me, this is a bit of a disappointment because I have been eating well and exercising 5-6 days a week. I am trying to convince myself that I'm gaining muscle, and muscle weighs more than fat, and that the number will start dropping again soon, but this is hard. I guess you could consider this my first plataeu, and let me tell you, it is not fun. I have decided to work out even harder, changing up my routines and forcing myself to push through the barriers in my mind.
The positive side of where I am now, is that my fiance and my best friend both say that they can tell a difference in the way I look. I'm not entirely convinced of this, but I like to believe that they wouldn't just tell me that to make me feel better. I can see a slight difference in my torso and possibly in my legs, but the proof is in the pants. I can go up a belt hole! A couple of months ago I was FORCING to get in the 4th hole, and now I can easily get in the 3rd! So I would say that is a mini-success in itself. Trying to stay positive is a difficult thing when there are so many negative things around you, but try and keep your chin up. I have to follow my own advice here as well.
I think it is important to reward yourself for reaching goals and for working hard, and I don't mean with food. It is counter-productive to reward yourself for reaching the next 5 pound mark with an icecream sundae or french fries. Rewarding yourself should put you closer to your next goal. For instance, I was going to wait until I hit the 20 pound mark to reward myself with some new workout clothes, but since I'm at a plateau, I decided to reward myself for being at the 16 pound mark. Hopefully it will push me to reach the 20 pound mark, so I ordered myself a new pair of workout shorts, and a new pair of workout capris.
I'm really trying to get to that 20 pound mark, but I also must remember that I am working my hardest and to take joy in the successes that I HAVE had rather than focusing on what I HAVEN'T attained yet. Key word is YET. I will get there. I will get to my goal weight. Hopefully sooner than later, but I will get there. You can too. Set your goal and work for it. Work past barriers and plateaus. You can do it, just stay focused and try not to get discouraged and WHATEVER you do, DON'T GIVE UP!!
The positive side of where I am now, is that my fiance and my best friend both say that they can tell a difference in the way I look. I'm not entirely convinced of this, but I like to believe that they wouldn't just tell me that to make me feel better. I can see a slight difference in my torso and possibly in my legs, but the proof is in the pants. I can go up a belt hole! A couple of months ago I was FORCING to get in the 4th hole, and now I can easily get in the 3rd! So I would say that is a mini-success in itself. Trying to stay positive is a difficult thing when there are so many negative things around you, but try and keep your chin up. I have to follow my own advice here as well.
I think it is important to reward yourself for reaching goals and for working hard, and I don't mean with food. It is counter-productive to reward yourself for reaching the next 5 pound mark with an icecream sundae or french fries. Rewarding yourself should put you closer to your next goal. For instance, I was going to wait until I hit the 20 pound mark to reward myself with some new workout clothes, but since I'm at a plateau, I decided to reward myself for being at the 16 pound mark. Hopefully it will push me to reach the 20 pound mark, so I ordered myself a new pair of workout shorts, and a new pair of workout capris.
I'm really trying to get to that 20 pound mark, but I also must remember that I am working my hardest and to take joy in the successes that I HAVE had rather than focusing on what I HAVEN'T attained yet. Key word is YET. I will get there. I will get to my goal weight. Hopefully sooner than later, but I will get there. You can too. Set your goal and work for it. Work past barriers and plateaus. You can do it, just stay focused and try not to get discouraged and WHATEVER you do, DON'T GIVE UP!!
Tuesday, January 17, 2012
Success!!
The Italian Beef Soup was a success!! And there's plenty left over for lunch tomorrow :) Here's the recipe with some of my own tweaks:
Ingredients:
1 lb lean ground sirloin
2 cans diced tomatoes with basil and oregano
1/2 cup frozen okra
1/2 cup frozen green beans
1/2 cup frozen cauliflower
1 cup dry whole wheat rotini, uncooked
2 cubes chicken boullion
1 and 1/2 cups water
onion powder
garlic powder
chili powder
italian dressing
Worchestershire sauce
Brown hamburger. In a large pot combine all ingredients down to seasonings. Add onion powder, garlic powder, and chili powder to taste. Add about a half cup of Italian dressing and about 2 tablespoons Wochestershire sauce. Let boil until pasta is cooked thoroughly.
Enjoy!!
Ingredients:
1 lb lean ground sirloin
2 cans diced tomatoes with basil and oregano
1/2 cup frozen okra
1/2 cup frozen green beans
1/2 cup frozen cauliflower
1 cup dry whole wheat rotini, uncooked
2 cubes chicken boullion
1 and 1/2 cups water
onion powder
garlic powder
chili powder
italian dressing
Worchestershire sauce
Brown hamburger. In a large pot combine all ingredients down to seasonings. Add onion powder, garlic powder, and chili powder to taste. Add about a half cup of Italian dressing and about 2 tablespoons Wochestershire sauce. Let boil until pasta is cooked thoroughly.
Enjoy!!
Crossing My Fingers!
Tomorrow is Weigh-In Day. I was going to wait until after I made the Italian Beef Stew to post a new blog, but I'm excited about tomorrow, so I just had to say a few things. First of all, tomorrow is my first chance at being back in the 170s. Last week I weighed in at 180.6 and I've been working EXTREMELY hard to lose another pound so I will officially be in the 170s. At that point, I am going to work my butt off even more so that I never get into the 180s again! I have already vowed never to see the 190s again, and thus far, I haven't even fluctuated up to that point. For that, I am proud.
Yesterday I started a new routine at the gym. Changed up my cardio and changed up each of the exercises I do for arms, core, and legs. I raised the intensity a bit, not to mention the weight. I have read, and found through experience, that interval training and circuits are a great way to get in shape. Keep the body guessing. My cardio routine is now 18 minutes at the beginning, and 15 minutes at the end. It is HARD, but I know it's good for me. I start out on an elliptical-type machine that has three different stride lengths, one very long, one shorter as though you are sprinting a short distance, and one that is like a stair-stepper. I do this machine for 10 minutes, changing my stride every 10th of a mile. Then I do the stationary bike for 5 minutes, pushing as hard as I can, and then I do a 3 minute run on the treadmill. It makes it easier not to quit when you're doing each exercise for a shorter amount of time. It's like, "Come on, it's only 3 more minutes. You can do anything for this short amount of time left!" It's like you can see the finish line as soon as you step on the machine.
The key is to really work HARD. I mean, don't just sit there and pedal "la-dee-da," you need to do WORK! It isn't supposed to be easy. That is the difference between a "workout" and an "easy out." You won't get anywhere taking the easy way out in any aspect of your life, so why take it for your body? God only gives you one body, and it is given to you with the expectation that you will take care of it, love it, nourish it. So get out there and do work! Break a sweat! Like I have said before, and I continue to live by this, at the end of my workout, I go into the locker room and look in the mirror and hope that my hard work is showing on my face. Red face, messed up hair, damp clothes, the works. You aren't there to look pretty. There are plenty of other places to go and look pretty. The gym is not one of them. Great results come from great effort, and only YOU can make yourself do the work. Get moving!
Yesterday I started a new routine at the gym. Changed up my cardio and changed up each of the exercises I do for arms, core, and legs. I raised the intensity a bit, not to mention the weight. I have read, and found through experience, that interval training and circuits are a great way to get in shape. Keep the body guessing. My cardio routine is now 18 minutes at the beginning, and 15 minutes at the end. It is HARD, but I know it's good for me. I start out on an elliptical-type machine that has three different stride lengths, one very long, one shorter as though you are sprinting a short distance, and one that is like a stair-stepper. I do this machine for 10 minutes, changing my stride every 10th of a mile. Then I do the stationary bike for 5 minutes, pushing as hard as I can, and then I do a 3 minute run on the treadmill. It makes it easier not to quit when you're doing each exercise for a shorter amount of time. It's like, "Come on, it's only 3 more minutes. You can do anything for this short amount of time left!" It's like you can see the finish line as soon as you step on the machine.
The key is to really work HARD. I mean, don't just sit there and pedal "la-dee-da," you need to do WORK! It isn't supposed to be easy. That is the difference between a "workout" and an "easy out." You won't get anywhere taking the easy way out in any aspect of your life, so why take it for your body? God only gives you one body, and it is given to you with the expectation that you will take care of it, love it, nourish it. So get out there and do work! Break a sweat! Like I have said before, and I continue to live by this, at the end of my workout, I go into the locker room and look in the mirror and hope that my hard work is showing on my face. Red face, messed up hair, damp clothes, the works. You aren't there to look pretty. There are plenty of other places to go and look pretty. The gym is not one of them. Great results come from great effort, and only YOU can make yourself do the work. Get moving!
Saturday, January 14, 2012
Hello 2012!!
Sorry I haven't written recently! Hope everybody has had a great start to the new year! I just got engaged the day after Christmas and I've been super busy planning our wedding!!! Don't think I've forgotten about my weight loss goal, though, as now I have a deadline to meet, so I'm more dedicated than ever. Our date is set for October 6, 2012, so I have until then to lose 30 more pounds. However, I'd like to do it by May so that we can get some engagement photos done with my improved body! I have been trying to get to gym 3 times per week. Day 1 is Cardio and Arms, Day 2 is Cardio and Core, and Day 3 is Cardio and Legs. I also try and do an at-home workout 1-2 times per week in addition to that. This week was kind of crazy. I got my arms and core workouts in, but when I went to do the legs workout tonight, I got to the gym at like 7:30 and saw that it closed at 8. So that was no good. But I am dedicated and motivated, so I went over to the Wal-Mart right next door and picked up a couple of 8 pound weights and then found an at-home leg workout to do on Pinterest, which I tweaked to my liking. Let me tell you, it might be even more difficult than my leg workout at the gym!! So if you are looking for a really good leg workout, here it is:
75 Jumping Jacks (only do the first time to warm up all your muscles and get your heart pumping)
*Squats- 12 reps
*Stiff-Legged Deadlifts- 12 reps
*Walking Lunges- 12 each leg
Spartan Bow- 12 each leg
*Plie Squats- 12 reps
Step-Ups- 12 each leg
Scissor Lunges- 10 reps
First time through do all exercises with bodyweight only. Repeat 3 additional times with dumbbells for the starred exercises.
Squats are done with legs just a little wider than shoulder width. Make sure knees don't go over your toes!
Plie squats are with your toes pointed outward and your legs much wider apart, works your inner thighs really well.
Scissor lunges are my own term for doing a forward lunge with one leg and then jumping to switch legs and continue lunging.
For step-ups you will need some sort of bench, I used a step ladder, and I stepped directly onto the top step, which is about 2 feet high.
You can probably get on youtube to get a good video for most of these if you don't know what they are, especially the Spartan Bow, as they are really hard to explain.
Hope you find this helpful! It's one heck of a workout! My legs feel like jello right now!
75 Jumping Jacks (only do the first time to warm up all your muscles and get your heart pumping)
*Squats- 12 reps
*Stiff-Legged Deadlifts- 12 reps
*Walking Lunges- 12 each leg
Spartan Bow- 12 each leg
*Plie Squats- 12 reps
Step-Ups- 12 each leg
Scissor Lunges- 10 reps
First time through do all exercises with bodyweight only. Repeat 3 additional times with dumbbells for the starred exercises.
Squats are done with legs just a little wider than shoulder width. Make sure knees don't go over your toes!
Plie squats are with your toes pointed outward and your legs much wider apart, works your inner thighs really well.
Scissor lunges are my own term for doing a forward lunge with one leg and then jumping to switch legs and continue lunging.
For step-ups you will need some sort of bench, I used a step ladder, and I stepped directly onto the top step, which is about 2 feet high.
You can probably get on youtube to get a good video for most of these if you don't know what they are, especially the Spartan Bow, as they are really hard to explain.
Hope you find this helpful! It's one heck of a workout! My legs feel like jello right now!
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