Thursday, October 29, 2009
In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss will be from muscle. The minute you stray from your diet, the weight will come right back on.
The only way to lose it for good is to get moving! Exercise not only helps you burn calories, it also helps build, strengthen, and maintain lean muscle. Exercise has another benefit called afterburn. A great cardio routine keeps burning fat not just during your workout but for hours afterward. Not bad, eh?
The rule of the game is increasing your intensity. The exercise afterburn is also referred to as "excess post-exercise oxygen consumption." It represents the calories used up to return the body back to its pre-exercise state, or resting level, which can take anywhere from 15 minutes to 48 hours, depending on the intensity and duration of the workout. What's more, if you do resistance-training workouts in the morning and your cardio at night, you will reap the benefits of a twice-a-day afterburn without overtraining your muscles.
Doing any type of physical activity is healthier than sitting on the couch downing a bag of chips. And activities like bowling and golf do burn calories — but not enough. To see dramatic weight loss, you must do heart-pumping cardio. Cardio is any activity that is rhythmic, continuous, requires the movement of large muscles, and raises your heart rate. While bowling and golf get you moving, the action is stop-and-go. There's no reason to give up those activities, just be aware that you must still put in time on the treadmill (or doing some other cardio activity) as well.
Tuesday, October 27, 2009
Clothing and bedding: Make sure your kids' pajamas, bedding, pillows, and mattresses do not contain polybrominated diphenyl ethers (PBDEs), a class of flame-retardant chemicals. They pose potential health risks to children — they've been linked to thyroid disruption, learning and memory problems, hearing damage, decreased sperm counts in later years, and birth defects. Choose organic bedding and clothing that's free of these chemicals, and your body, your kids' bodies, and the planet will be much happier.
Toys: The phthalates DEHP and DINP are added to plastics to make them flexible. But they pose a health risk to you and your children because they are endocrine disruptors. Many manufacturers and stores have pledged to remove phthalates from their toys, but if the recalls on toys from China tell us anything, it's that we can't be 100 percent sure about the products we buy. Instead, choose unpainted wood and organic fabric toys.
Bottles and diapers: Don't put endocrine disruptors directly into babies' mouths or on their bottoms. Instead, use glass bottles and unbleached diapers, such as Seventh Generation chlorine-free diapers or gDiapers.
Lice shampoo: You don't want to pour toxic pesticides on children's heads. Adopt a "no nits" policy and do regular screenings: Use a lice comb and get the nits out before they develop into lice. If your children do get lice, find a gentle anti-lice shampoo with natural ingredients, and prevent recurrences by sprinkling a few drops of tea tree essential oil on their heads every day.
Monday, October 26, 2009
Make NO EXCUSES!
Stay on track
To work harder than yesterday...I was a little easy on myself yesterday
NO BAD SNACKS TODAY!
PUSH it on the elliptical
No cheating — chocolate is a killer when it's sitting right in front of you
Check out a martial arts course, Krav Maga, tonight
Plan dinner (because it's a busy night and when it gets busy what is not thought of is...dinner)
Not to procrastinate with my circuit exercises
Drink water instead of soda
What short-term goal can you commit to right now that will help you reach your larger goals?
Friday, October 23, 2009
A critical step in renouncing the destructive all-or-nothing mind-set is knowing how to walk the line between self-denial and self-indulgence. It's the middle ground that offers the best foundation on which to build your new life. Denying yourself little pleasures such as an occasional glass of wine or a chocolate truffle will only make you feel deprived, frustrated, and ultimately hopeless about maintaining your discipline. A temptation is a lot less powerful if it isn't totally forbidden. This is where moderation comes in.
There is room for all foods, no matter how "bad" they are; it's just a matter of being conscious of and careful about how often and how much. It's fine to have a piece of cake now and then — just not every day, and not the whole cake.
Wednesday, October 21, 2009
Dance your way to fitness!
The Masala Bhangra Workout® is derived from two Indian words:
• Masala, which means ‘spicy’ in Hindi, and
• Bhangra, which is a traditional folk dance from the northern state of Punjab, India
The Masala Bhangra Workout® is an exercise dance routine that modernizes the high-energy folk dance of Bhangra by blending traditional Bhangra dance steps and the exhilaration of Bollywood (Hindi film) moves, seen recently in the Oscar-winning film Slumdog Millionaire! This unique dance mixes cardiovascular with fun, and is suitable for participants of all ages and fitness levels.
Cardio: 1.5 mile walk with hubby
20 min. latin dance
20 min indian dance ... next entry will have a clip of the workout. Best dance workout I have found in a long time. Check it out!!!
Food: egg beaters w/cream, 3 cups coffee
cup of oatmeal, 2 waters
2 pickles, 2 cups water
2 cups 15 bean soup w/ turkey sausage, 4 cups water
Monday, October 19, 2009
Cardio: I have completed my 20 min salsa dancing ... dang it's so much fun to get my groove on. I was sweating like crazy by the end of the workout. Oh, almost forgot, I also got up at 7 & went for a neighborhood walk with the hubby this morning. It was a lot chilly but well worth getting out there & burning some butter.
Breakfast: 2 egg beaters mixed with heavy cream, 2 slices of whole wheat bread, serving of mayo, cup of coffee, 2 cups of water
Lunch: 2 egg beaters w/heavy cream, 2 slices whole wheat bread, 1 serving mayo, 2 cups of water
Snack: protein bar, 4 cups of water, fiber supplement
Dinner: Vegetable beef soup, 2 cups of water, herbal tea
Wednesday, October 14, 2009
I got on the scale this morning to see no weight loss as of yet but I 'm not gonna freak out cause it could be a number of things. Mostly I think it could be muscle cause although I have been doing cardio I have really let my weight training suffer.
Cardio: 660 calories burned
30 min BL circuit, 30min Latin Dance
Food: 1186 calories in
B: Lucky charms with milk
L: Turkey on wheat, lettuce, tomato, can of pears
S: string cheese, baby carrots
D: Taco salad, with sour cream
I'm having one heck of a time eating as much as the plan says I should be eating. The more I exercise the less I want to eat. No matter how hard I tell myself to eat something or exercise a little less ... it's just not working. I can't force myself to eat and I can't stop myself from exercising. Yes, I'm still a workout nut. I've always loved it!
Tuesday, October 13, 2009
Her philosophy is this; if it doesn't have a mother & it doesn't come from the ground then don't eat it. Not really a major problem there. I should go to a farmers market & get as much fresh veggies as I can instead of getting it from the store ... no problem there either as we do this when ever we drive by the side of the road stands. The high protein diet left me feeling tired, run down and really like I couldn't have much of anything. I couldn't eat many things that the rest of the family were so I didn't feel like I was part of them. =(
I missed my fruit & most of my veggies. I still have to stay away from some of them the majority of the time. The starchy ones, but I can still have them, just once or twice a week instead of daily. I can deal with this.
So, this morning ... bright & early (6 am) hubby & I did our 25 min. 1.5 mile walk around the neighborhood. It was nice cause all the kids we're sleeping (fall break around here), the soldier were off doing their PT and everyone else I guess was still sleeping. We had a nice breeze ... so nice that when we came home we decided to open the house up & get some fresh air blowing through. Love this time of year. Yes, I love the summer but I don't like the bill that goes along with it. The fall is just perfect ... light t-shirt, light workout pants & very little sweat. It's wonderful!
Monday, October 12, 2009
Your first step on the road to total health and your best life is simple: You can't achieve success if you're not moving toward something, so before you do anything else, you have to establish a long-term goal. Sounds easy, right? Not so fast. It's easy to say to yourself that you want to look like an action hero or a supermodel. It's a little bit different to arrive at an ultimate goal that's both ambitious and attainable.
What's attainable, you ask? In our day-to-day lives we're bombarded with images of supposed perfection and beauty all the time; it's easy to let the media and the world at large dictate how you feel you should look and consequently how you feel about how you do look. That's got to stop. You know those articles about how to get Jessica Biel's tush, Kelly Ripa's arms, Matthew McConaughey's rock-hard abs? Forget them! Even Cameron Diaz doesn't look like Cameron Diaz. Most of the photos we see in magazines are shot after hours of hair and makeup sessions, then airbrushed to perfection. Trying to live up to these impossible standards will lead you down the road to poor self-image, self-loathing, and disorders like anorexia and bulimia.
Find Your True Shape
So what is a realistic expectation of an ideal you? Below are three basic body types — identify the one that best applies to your body. It's important to understand your shape and what you can and can't expect from it.
The apple shape. The apple tends to store fat in his or her upper body, so if a person is carrying extra weight, it's usually around the belly. Fat stored in the upper body can lead to cardiovascular disease, so it's important for apples to be health conscious. Apples have evolved to store fat in this way to adapt to long periods of famine.
The pear shape. Pears are almost always women and hold the majority of their fat in the lower body: hips, butt, saddlebags. This shape has evolved because fat stored in these areas aids in fertility. This type of fat isn't as much of a health risk as abdominal fat, but it can be harder to lose!
The proportionate shape. Lucky proportionates have fat cells distributed equally throughout their entire body. When they gain weight, they gain it everywhere. When they lose weight, it comes off evenly.
After identifying your shape as one of the three basic types, you need to establish a realistic weight for your specific build.
Now that you've got an honest idea of what your shape can look like and what your goal weight should be, visualize it! Imagine in great detail how you'll look and feel, the many ways in which your life will be different and, yes, better. Use your blog/journal every day so you're inspired to work through your issues and toward your goals, rather than avoid your problems and stay in neutral.
Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate you — strong, healthy, and happy. Reaffirm your belief in yourself and your goals, and you'll find yourself taking the active steps needed to achieve them.
Friday, October 9, 2009
Food for today & it's pretty much the same everyday. It's boring but it keeps me from having to think about what I'll be having. The numbers to the side are not WW points but net carbs. I'm trying to watch how many & what kind of carbs I take in. My body isn't doing well with certain carbs & milk is out of the question. Everytime I drink it I feel horrible & my stomach has me doubled over. I stopped drinking it & now I feel fine. Sucks cause I love the way milk taste.
B- coffee (1), 3 egg beaters (3), cream (0), cheese (1)
S- pickle (1), protein shake (1)
L- protein bar (3)
S- string cheese (1), ham slice (0)
D- idk (yet have 6 pts to use tho)
S- snack bar (3)
Created by MyFitnessPal - Free Calorie Calculator
Saturday, October 3, 2009
Ok so on to my food choices for the day.
B- 3 egg beaters, 1 oz cheese, salsa, coffee
S- string cheese wrapped in ham slice
L- protein shake
S- protein bar
D- chicken, steamed broccoli with cheese, 2 cup garden salad, ranch dressing
Created by MyFitnessPal - Free Calorie Calculator