tag:blogger.com,1999:blog-40507918140451898142024-03-19T01:01:23.005-07:00If Scales could Talk... I'd be in trouble!Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.comBlogger501125tag:blogger.com,1999:blog-4050791814045189814.post-11282216793289965582010-01-14T07:24:00.000-08:002010-01-14T07:25:11.638-08:00Portion ControlPeople are getting bigger. That's no secret. Here's something that's not as well-known: our food is getting bigger too. A LOT bigger.<br /><br />From 1977 to 1997, hamburgers expanded by 23%; a plate of Mexican food got 27% bigger; soft drinks increased by 52%; snacks (potato chips, pretzels, crackers) grew 60%. We're now entering the second generation of overeaters who can't believe that a fast food soft drink used to come in 10 ounce cups. There's actually a frozen entrée that proudly sells itself as "1 Pound of Food," as if its total mass was a benefit.<br /><br />Are they serious? This is getting ridiculous! <br /><br />Well, no more... The first step to diet renewal is to regain some control over what goes on your plate. During your Fast Break, you started tracking food and calories to get a clear picture of what your current diet looks like. This week, you're going to focus on Food Portions. With careful measurement, you'll learn exactly how many servings you're eating, then reduce portions until they're more in line with recommended serving sizes.<br /><br />This will be the habit that can cut the most calories the quickest. You could literally lose weight by doing nothing more than eating single servings of your favorite foods instead of the culinary pile of calories you're normally faced with.<br /><br />Do you ever feel obligated to finish everything on your plate, even if you're not hungry? You're probably a member of the Clean Plate Club. Formed with good intentions, this concept can cause more harm than good in this time of absurd portions. The American Institute for Cancer Research found that 67% of Americans eat everything on their plates, regardless of size. Problem is, a typical dinner plate holds three serving of spaghetti, not just one. A better strategy is to find ways to put less on your plate to begin with.<br /><br />Here are some other Portion Control tips:<br /><br />Use smaller plates and bowls. There's a proven link between the perceived size of food and appetite.<br /><br />Order an appetizer as an entree. Remember to stay away from fried foods though.<br /><br />Order from the lunch menu at dinnertime.<br /><br />Leftovers are okay. Ask the server to wrap up half your meal before bringing it out.<br /><br />Order smaller sizes such as a half-order of pasta or a "petite" cut of meat. Even so, portions may still be hefty. It's not unusual for a "smaller" portion of meat to be an 8-ounce serving.<br /><br />Pay attention to what you're eating. You'll eat more if you're mindlessly grazing or staring at the TV.<br /><br />Learn to read food labels, but be careful. Serving sizes can be misleading (for example, a can of cola is technically two servings.)<br /><br /><br />A Quick Note: <br />As you cut down portions, you may feel a little hungry at first. To offset this temporary hunger without eating more:<br /><br />Drink more water<br /><br />Eat fiber-loaded foods<br /><br />Eat low-calorie foods first<br /><br />Eat slowly, put the fork down between bitesEmmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com7tag:blogger.com,1999:blog-4050791814045189814.post-21077890945395370132010-01-12T06:18:00.000-08:002010-01-12T06:26:25.561-08:00Still HereYep, I'm still here like a hair in a biscuit. =) I ended uptaking the weekend off from cardio one because I was exhuasted, two I was busy helping hubby redecorate ourbathroom, and three I just needed a break. It worked! Yesterday was weigh in & I'm down almost a pound. I get so frustrated that I can't lose weight as quick as others but I guess I should be thankful that I don't gain as quick as others either. I always think I do but I found my old name on sparkpeople and found that in Jan 2007I was 204 pounds ... I'm only 206 now so not so bad, not good either when I think about the over all weight but not bad when I think it could be 20+ pounds per year that some people gain. <br /><br />Anywho, I did my bootcamp videosyesterday which were great toning for the backside then I did 80 throughout my day with walking, dancing, and kickboxing with my son. It felt great but I hated that I broke it up throughout the day. Oh well, at least I worked out right?!<br /><br />I guess that's all forr ight now ... I haven't been sleeping much so I'm pretty tired but have to go get school started, chores done, exercise in ... lots of stuff. Thanks for listning.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com2tag:blogger.com,1999:blog-4050791814045189814.post-6189726207416957582010-01-05T11:36:00.000-08:002010-01-05T11:57:12.100-08:00ouchieOMGosh, I hurt so bad that I'm almost in tears. I did my yoga this morning, well actually only 20 minutes of it. I was sore but not in pain. I did my bootcamp challenges (see below) and felt ok but shoulders were sore then I did 40 min. of kickboxing. Just a couple min. into it I began wondering if I would be able to finish it. I did, but not without PAIN. I'm not just sore ... I'm actually in pain in my lower back. I don't know if I pulled something or what's going on but I know that I'm gonna have to take some motrin and a long steaming hot shower. I hope I wake up feeling better tomorrow cause right now I don't want to do anything else.<br /><br />Ok ... read next paragraph with caution or just skip over.<br />Poopie Pump!<br />Well, we've lived in this house since the end of 2004 ... we have a septic tank & that bad boy has never been pumped until today. Whoa, that sucker was full ... ewww. The guy who did the pumping thought I would like to see how full it was ... ha, I wasn't interested at all but I guess I had to look to make for sure he did his job or what not. That stupid thing had the whole house smelly for a good hour. Even my candles couldn't cut that stink. The only good thing about it is at least it wasn't over flowing like the neighbors was doing a year or so back. I wish they would just put us on city sewer, I mean we do live in the city limits.<br /><br />Cardio for the week thus far<br /><br /><strong>Sunday</strong> = Kickboxing (Turbo Jam) 20 min burned 314<a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a><br />Walk 15 min/mile 30 min burned 225<br /><a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a>Walk 17 min/mile 30 min burned 200<a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a><br />Jump Start Cardio 10 min burned 167<br /><br /><a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a><strong>Monday</strong> = Walk 13 min/mile 65 min burned 543<br /><br /><strong>Tuesday</strong> = Yoga 20 min burned 79<br />Kickboxing (Turbo Jam) 40 min burned 629<br /><br />Food for the Day<br /><br />Breakfast = 396<br /><br />Dannon Activia Peach Yogurt, 4 oz., 1 serving<br />Egg substitute, liquid (Egg Beaters), 0.5 cup<br />Granny smith apple - 1 med. apple, 1 serving<br />Kraft Free American Cheese Singles, 1 slice<br />Regular Coffee, 4 cup (8 fl oz)<br />Cream substitute, Coffee-mate fat free, 4 tbsp<br />Bread, wheat (including toast), 1 slice<br /><br />Lunch = 410<br /><br />Vegetable Beef Soup, 1 cup<br />Bread, wheat (including toast), 1 slice<br />Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")<br />Precious Reduced Fat String Cheese, 1 oz<br />Granny smith apple - 1 med. apple, 1 serving<br /><br />Dinner = 405<br /><br />Cornbread, 0.6 piece<br />Cheddar or Colby Cheese, Low Fat, 2 oz<br />Vegetarian Chili RECIPE, 1 serving<br />Onions, raw, 4 slice, medium (1/8" thick)<br />Sour Cream, reduced fat, 2 tbsp<br /><br />Snack = 153<br /><br />Hummus, 0.3 cup<br />Baby Carrots, raw, 5 large<br />Total = 1,364 calories<br /><br />Boot Camp Challenges<br /><br /><object width="425" height="349"><param name="movie" value="http://www.youtube.com/v/6CaZqDRzrr0&rel=0&border=1&color1=0x2b405b&color2=0x6b8ab6&hl=en_US&feature=player_embedded&fs=1"><param name="allowFullScreen" value="true"><param name="allowScriptAccess" value="always"><embed src="http://www.youtube.com/v/6CaZqDRzrr0&rel=0&border=1&color1=0x2b405b&color2=0x6b8ab6&hl=en_US&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="425" height="349"></embed></object><br /><br />Bonus move;<br />Starting Position<br />Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).<br /><br /><br />Action<br />INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.<br /><br />EXHALE: Straighten arms and return to starting position to complete one rep.<br /><br /><br />Special Instructions<br />The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.<br /><br />Muscles Worked: Chest, Triceps, ShouldersEmmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com4tag:blogger.com,1999:blog-4050791814045189814.post-28293519721104256432010-01-04T08:31:00.000-08:002010-01-04T08:48:14.733-08:00Marching to my own beat!<strong>Breakfast</strong>= 371<br />Dannon Activia Peach Yogurt, 4 oz., 1 serving<br />Granny smith apple - 1 med. apple, 1 serving<br />Kraft Free American Cheese Singles, 1 slice<br />Bread, wheat (including toast), 1 slice<br />Regular Coffee, 2 cup (8 fl oz)<br />Cream substitute, Coffee-mate fat free, 2 tbsp<br />Egg substitute, liquid (Egg Beaters), 0.5 cup<br /><br /><strong>Lunch</strong>= 494<br />Bean With Ham Soup, 1 cup (8 fl oz)<br />Bread, wheat (including toast), 1 slice<br />Roast Beef - Slice, 0.75 oz<br />Oranges, 1 cup, sections<br />Precious Stringsters String Cheese, 1 serving<br /><br /><strong>Dinner</strong> = 404<br /><br />Vegetable Beef Soup, 2 cup<br />Side Salad, 1 serving<br />Kraft Light Done Right Italian Salad Dressing, 2 tbsp<br /><br /><strong>Snack = </strong>141<br /><br />Baby Carrots, raw, 5 large<br />Athenos Roasted Garlic Hummus, 2 tbsp<br />California Navel Orange - medium orange (131g), 1 serving<br /><br />Daily Total = 1,409 calories<br /><br /><strong>Cardio for the week thus far</strong><br /><br /><br /><strong>Sunday</strong> = Kickboxing (includes Turbo Jam) 20 min burned 314<a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a><br />Walk 15 min/mile 30 min burned 225<a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a><br />Walk 17 min/mile 30 min burned 200<a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a><br />Jump Start Cardio 10 min burned 167<a onmouseover="MM_swapImage('nuremove','','http://assets3.sparkpeople.com/assets/diet3/nu-remove_f2.gif',1);" title="Remove This Exercise" onmouseout="MM_swapImgRestore();" onclick="javascript: return Validate(document.forms.dateForm,'delete-');" href="javascript:void(0);"></a><br /><br /><strong>Monday</strong> = Walk 13 min/mile 65 min burned 543<br /><br />I am in a Alabama takes it off group & our weigh in days are set for Monday so I had to weigh in this morning. I wasn't expecting to see a loss although I was praying to the scale Gods to see something cause well, obviously I have been working my flipping tail off. I was happy to see another loss. 6 oz in 2 days which not puts my at 207 pounds. I'm on cloud nine with my progress & I actually feel stronger already. I didn't think I would make it through my 5 mile walk but I did. I'm super tired at the moment but I did it & that's what counts!<br /><br />In my Body Bootcamp challenge we had a video to complete which I did ... my booty is burning though. Also we had to complete 30 min. of our own cardio ... which I did!<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/LB_L7yJlfz4&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/LB_L7yJlfz4&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Bonus Challenge for Monday (optional) is to eat at least 3 servings of fruit. Fresh, frozen and canned fruits are low in calories, high in fiber and nutrients, and can help satisfy a sweet tooth without doing as much damage as a dessert. As you can tell from my food log ... I did this challenge with no problem at all. Yah for me!Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com1tag:blogger.com,1999:blog-4050791814045189814.post-19714703933451496992010-01-03T13:47:00.000-08:002010-01-03T13:54:53.275-08:00The Scary Truth<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmRMCZ0QnUOp6T66V8ezOVy7taYo78Dl1ycfEgh5x23mE6M2xH6YaJmoeH66605DBXGHpNKh1cXkUWyGSbFWkWQpErVAy8AbDBwGSiGxuScAK27EghAIxGcCmYTt7a3IwgVOeXPF-G614/s1600-h/Jan10+008.JPG"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 133px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5422633907810544306" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmRMCZ0QnUOp6T66V8ezOVy7taYo78Dl1ycfEgh5x23mE6M2xH6YaJmoeH66605DBXGHpNKh1cXkUWyGSbFWkWQpErVAy8AbDBwGSiGxuScAK27EghAIxGcCmYTt7a3IwgVOeXPF-G614/s200/Jan10+008.JPG" /></a> waist= 40<br />hips = 45.25<br />thighs = 25.50<br />neck = 15<br />calves = 17<br />upper arms = 14.75<br />body fat = 43.6%<br /><br /><-- Jan 2, 2010<br />End of month goal is to be anywhere between 199.6-203.6. That's 1-2 pounds gone per week.<br /><br />Today I have completed 20 min of kickboxing (turbojam), 2 mile 15 min walk, the 10 min. boot camp video posted yesterday, and a 30 min walk with the honey. That's a lot of calories burned today. Hoping, praying, keeping my fingers crossed that this is what it takes for my body to get the point ... I don't want to be fat anymore.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com2tag:blogger.com,1999:blog-4050791814045189814.post-48817449106348245692010-01-03T07:14:00.001-08:002010-01-03T07:18:10.317-08:00Food PlanBreakfast = 346<br /><br />Dannon Activia Peach Yogurt, 4 oz., 1 serving<br />Egg substitute, liquid (Egg Beaters), 0.5 cup<br />Granny smith apple - 1 med. apple, 1 serving<br />Kraft Free American Cheese Singles, 1 slice<br />Bread, wheat (including toast), 1 slice<br /><br />Lunch = 429<br /><br />Milk, nonfat, 1 cup<br />Peanut Butter, smooth style, 1.5 tbsp<br />Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)<br />Bread, reduced-calorie, wheat, 2 slice<br />Peanut Butter, smooth style, 0.5 tbsp<br /><br />Dinner = 396<br /><br />Cheddar or Colby Cheese, Low Fat, 2 oz<br />Portobello Burgers RECIPE, 2 serving<br />Cucumber (with peel), 1 cup slices<br />Yellow Mustard, 1 tsp or 1 packet<br />Nature's Own Whitewheat Hamburger Bun, 1 serving<br />Kraft Light Done Right Ranch Salad Dressing, 1 tbsp<br /><br />Snack = 298<br /><br />Oranges, 2 cup, sections<br />Baby Carrots, raw, 5 large<br />Athenos Roasted Garlic Hummus, 4 tbsp<br /><br />Daily Total = 1,469Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-4505414663078453362010-01-02T13:38:00.000-08:002010-01-02T13:42:40.203-08:00Bootcamp Day 1<p><object width="425" height="349"><param name="movie" value="http://www.youtube.com/v/M38HDCGmhm4&rel=0&border=1&color1=0x2b405b&color2=0x6b8ab6&hl=en_US&feature=player_embedded&fs=1"><param name="allowFullScreen" value="true"><param name="allowScriptAccess" value="always"><embed src="http://www.youtube.com/v/M38HDCGmhm4&rel=0&border=1&color1=0x2b405b&color2=0x6b8ab6&hl=en_US&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="425" height="349"></embed></object></p><p>So I joined <a href="http://www.sparkpeople.com/">www.SparkPeople.com</a> the other day * signed up for their Body Bootcamp challenge. This video is what's scheduled for tomorrow but I'm weird & did it today & then will do it again tomorrow. OMLord ... this sucker had me sweating like a stuffed pig. Maybe it had something to do with the 20 min. workout I did before this one but whatever the case ... it's a great short workout. I'm really hoping I will see some great results this month and all the way til I hit my goal weight. I'm pumped this year! This is my year to see the new me. </p><p>GOOD NEWS ... the scale showed a loss this week. I'm down 5 pounds from Thanksgiving & 2 of those pounds are just from last Monday ... whoo hoo.</p>Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com2tag:blogger.com,1999:blog-4050791814045189814.post-6840166779572155302010-01-01T08:55:00.000-08:002010-01-01T08:56:33.805-08:00No resolutions, just goals!In the past I have made new years resolutions to lose weight but it never seems to last for more than a month or two. This year I'm not making losing weight a resolution, I'm making losing weight a lifestyle change. I can't just diet until I reach my goal and hope to keep the weight off, it doesn't work like that. I now know that getting in shape & living healthfully is more than the latest diet craze in a magazine that promises to lose weight so quick that its like a dream come true. If something sounds to good to be true it's probably because it is. I've learned from past experiences ... diets in the magazines don't work!<br /><br />This year I'm not making one big goal ... big goals never work for me because I can't seem to focus on long term. So, I'm making weekly and monthly goals where I can see the end in sight.<br /><br />January Goals<br />1. Practice yoga 2-3 times a week<br />2. Do some form of heart pumping cardio 5-6 times a week<br />3. Drink 8-8 oz glasses of water daily<br />4. Try a new recipe 2x a month<br />5. Get in no less than 2 fruits & 2 veggies a day<br />6. Reach 205 pounds by months end (1 lb a week)<br />7. Start & Finish the Spark book.<br /><br />What's my plan of action to reach the goals I have set forth? Every Monday, Wednesday, & Friday I will get up at 6:30 in the morning and practice yoga with or without my hubby. When my son has completed his school work for the day (usually around 10 am) together we will do a TaeBo, Biggest Loser, or walk video that is 30 minutes long. After dinner every night I will take a 30+ min walk with hubby. Should energy present itsself throughout the course of the day I will step away from the computer and exercise. While exercising I will chug my water so I will have an easier time of drinking my 8 glasses. I will come to SP every morning to plan out my nutrition taking into account that I must have 2 fruits & 2 veggies. I believe I should be able to lose 1 pound a week by counting calories & exercising regularly. My calorie range is 1200-1600 a day! Finally, the Spark book ... I will take 30 min. or more a day to read it. Still waiting for it to get here but believe it will be here sometime this coming week as I've already received shipping notice.<br /><br />At the end of the month I will copy my January goals & state my progress. I will tweak any part of my plan that didn't work and add anything to it that will benifit me in the next month. I'm ready, willing, and able to get my life back & only I can make it happen. I'm the only one standing in my way of reaching my new life & I'm refusing to stand in my way anymore.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com3tag:blogger.com,1999:blog-4050791814045189814.post-32756138998222988052009-12-31T12:05:00.000-08:002009-12-31T12:06:24.567-08:00My Road Map BlessingsLike many people in the world with weight problems for far to long I have been kidding myself. What am I kidding myself about exactly? Just how big I actually am! I think there are two categories that people have about themselves and mostly neither is what is really there. I believe we either see ourselves way bigger than we actually are or we see ourselves as smaller then what we really are. I'm in the latter category. Ya see, I hold my weight very well & more times then not when my weight is revealed people think I'm lying ... I can't possibly weigh as much as I state I do. Well, I do!<br /><br />Some of this "not seeing how much I weigh" thinking is probably due to my wonderful husband who only sees the beauty in me, never the baggage that clings on for dear life. I AM as big as the scale says I am and the realization came at Thanksgiving this year. I went to spend it with out of state family. My mother has always been on the small side (5'2, and about 120 pounds) frustrating to no end for me cause I've always been on the big side (5'6, and averaging 180). When my mother opened the door I was shocked by her larger, unkept body. My first thought was "who is this person standing before me?" & then ... I'm not proud of this next thought ... "ha, I'm finally smaller than you are!" Ya see, with my mom's always smaller size she has always made me feel inferior to her, not possibly as good as she was cause size was what really mattered & I never measured up cause compared with her I was fat! After seeing my mother I must say I felt like a million bucks, I paraded around like a glamorous movie star. Ha, reality smacked me in the face when pictures were developed. What I saw was horrifying. Why was I pretending to look differently then I actually did? I have no earthly idea.<br /><br />So today, I head to my bathroom where the pretending will come to an end. I remove all the clothing that hang in front of my full length mirror and peel away the clothing from my body. It's time I take a good long hard look at who is staring back at me. I'm not immediately repulsed by my body like I thought I would be. I think this comes from the positive force of my husband who refuses to let me speak about myself in a negative light. Instead of any negative thoughts in the privacy of my room I look for all the positives I have to offer. Starting from the top I notice my hair that radiantly shines in the light, my eyes that sparkle like the happiest child on Christmas morning, my broad shoulders ... well, they could be less bulky I think to myself but then I say, why should they be? Genetics can be a good or bad thing & all in all my genetics aren't bad. I come from strong German stock so having a strong muscular body is part of it & the shoulders are part of who I am. I continue to travel down my body with self-acceptance on the brain. My full chest is bigger then I would like but what most women pray God to have. Sure I have a few stretch marks here & there but in the end I am a mother of two ... shouldn't the marks be there? I glance further down to see my protruding abdomen ... good gravy, this sight with all it's lines & hills could easily be mistaken as a road map to no wheresville. I force myself to find self-acceptance, to accept & own every inch of me - my history, my body, and yes ... my genetics!<br /><br />Yes, my body has a road map but if I follow them, they tell the story of my life. A life that I would not change even if having a fit celebrity body for life was promised. Some of the lines are from growing as a child. Most of us have them, it's natural! Many are from my 2 children are my whole life & they put those road maps there while I carried them, gave birth to them. I have a c-section scar from each. Now I'm beginning to see that those many roads are nothing more than lines of blessing. I couldn't have the lines without the blessing or the blessing without the lines. As I pass my road map of blessings I see my legs that are larger then I would like them to be but then I think of my genetics. My athletic build will never leave me with skinny arms or legs ... their strong and muscular as my ancestors left for me. For the moment my body isn't at it's peak but with every punch I throw and leg I kick I become a stronger woman on the outside and by accepting who I am, road maps and all ... I'm becoming a stronger woman on the inside. I love the sound of that!Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-51478931918871187322009-12-11T05:08:00.000-08:002009-12-11T05:09:28.824-08:00Weights or CardioQuestion: I read that weight training is a lot more effective at burning fat than cardio, and if you could only do one of the two, you should weight train. Is this true?<br /><br />Answer: Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise. The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things. So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout. After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com2tag:blogger.com,1999:blog-4050791814045189814.post-23554851501868547482009-12-11T05:03:00.000-08:002009-12-11T05:07:19.388-08:00Stay the CourseSo you're well on your way to achieving your weight-loss goals. Feels good, right? Those changes you're implementing in your life? They've got to be PERMANENT, baby. You might get into a size 8, or have a six-pack to show off, but that doesn't mean you can cheat, get lazy, or stop counting your calories.<br />Keep in mind, all this work — mental and physical — is helping you look at your life in new ways, with deeper insight and understanding. The bottom line is this: You can never go back to your old way of life if you want to maintain your new physique. You're on the wagon, my friend. As with any kind of recovery, just because you're rehabilitated doesn't mean you don't have to be vigilant to guard against a relapse.<br />All that soul-searching and honest examination has to continue. All those behavior modifications and healthy, life-affirming habits you learned have to stay in place every day for the rest of your life.<br />I know, it sucks and it's hard. Whatever. It's the truth. The good news is that it will get easier. You'll get accustomed to how awesome it feels to treat yourself well, not to mention how awesome you'll feel every time you look in the mirror or catch your reflection in a store window! Eventually, behaviors and choices you've had to think through will become gut instinct.<br />You can do this. Remember, you're doing it right now.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-75115768076429454302009-11-17T06:40:00.000-08:002009-11-17T06:41:10.651-08:00When t o Eat!Q: Is it better to eat a meal before or after a workout?<br /><br />A: Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:<br />Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.<br />After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-5342426286217684662009-11-12T09:12:00.000-08:002009-11-12T09:13:52.690-08:00Tone Your Abs and Legs With These Hard-Core MovesWe all have a trouble zone that makes us crazy when we're trying on new clothes. Were you ever dying to fit into a pair of cool new jeans, but they wouldn't budge past the middle of your thighs? We've all been there, right? Or ever had the dreaded "muffin top" — where your middle is hanging over the waistband? Not cute. Trust me, some heart-pumping cardio is going to make a world of difference in helping you burn off the fat. And doing these three killer moves will really help you sculpt those skinny-jean trouble zones even more!<br /><br />If you're a beginner, try to do 12 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 reps and 3 sets to go along with cardio intervals.<br /><br /><strong>Donkey Kick<br /></strong>Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.<br /><br />With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.<br /><br /><strong>Crossover Lunge<br /></strong>Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor<br /><br />Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.<br /><br /><strong>Pike Crunch</strong><br />From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.<br /><br />Contracting your abdominal muscles, exhale and pull the ball forward using your legs.<br />As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.<br /><br />In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com2tag:blogger.com,1999:blog-4050791814045189814.post-35928645248467027432009-11-09T06:58:00.000-08:002009-11-09T07:03:09.449-08:00Find the Strength to Stop Emotional EatingEmotional eating can be a big problem when you're trying to lose weight. You have a sucky week (or month!), and suddenly that pint of ice cream seems like the solution to your problem, right? WRONG! That's the old you. The new, empowered, and strong you can push through tough or trying times, knowing that things can and will get better.<br /><br />Stop letting your emotions sabotage your weight loss. Establish healthy patterns of behavior and invest in your physical and emotional well-being. Here's some good advice from me to you when it comes to emotional eating when your having "one of those days":<br /><br />I've been there! Emotional eating was my specialty and can still creep in if I am not careful — like last week!<br /><br />I have found that a good, hard workout definitely helps. For some reason, accomplishing something physically difficult gives me the stamina and focus to get through the emotional difficulties. It has taught me to "buck up," push through it, and get over it. I'm not perfect in this area, but I have made progress.<br /><br />There are times, though, when I am emotionally spent and what I really need is rest. You know your body — just listen to it. And remember, this is a lifelong commitment — today is just one day in your journey. Tomorrow is a new day and another step forward.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-81315631900966397652009-11-06T10:04:00.000-08:002009-11-06T10:06:57.066-08:00Telling it like it isListen, getting in shape is all about setting goals. Losing weight, building muscle, and getting rid of the unhealthy eating habits take guts and perseverance. You're dealing with something big here. When you decide what you want, make it specific and concrete. For example, don't just say that you want to lose weight. Ask yourself some questions: How much weight? And is weight really the most important thing? Or is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use your journal to keep track. Once you've figured out where you want to go, here's how you're going to get there:<br /><br />Learn how to make decisions you can stick with. Remember, you're not just going on a diet, you're establishing a pattern of health that will enhance the quality of your life. Think big, but choose small, attainable goals — lose five pounds to start or fit into pants one size smaller — and build on those goals as you reach each one.<br /><br />Allow yourself room for setbacks. One setback is only one setback — it's not the end of the world, nor is it the end of your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.<br /><br />Walk the line between self-denial and self-indulgence. It's the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.<br /><br />Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time beating yourself up. You'll encounter small failures — everyone does. But you'll achieve success too. Just remember, every pound you gain can be lost.<br />Keep in mind that faith in yourself and your work is what will keep you striving for the best. Now, get in the zone and push as hard as you can!Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-44366599905724348702009-11-05T15:00:00.000-08:002009-11-06T11:07:43.095-08:00Controversial QueenWell, as some of you may already know I'm certified in fitness & nutrition. I was an assistant aerobics instructor for 2 years & then went on to teach for a couple of years. I've helped more people lose weight then I can count on my hands ... shoot I'd have to break out all of my old paper work to even give an accurate count.<br /><br /><br />So today I'm playing on FB when a friend posts that she will be going on a high protein diet to lose weight. Whenever I hear high protein, low carb plans I start worrying about peoples health because this is a very unhealthy way to go when trying to lose weight. I know that there are people out there who say this is the healthiest diet ever but the truth is (remember I studied this) it's no where close to being healthy. I understand wanting to get the weight off as quick as possible but what we all need to remember (myself included) is the weight didn't show up in a month or two and it won't come off that quick in a healthy manner either.<br /><br /><br />So with the plethora of information out there on ways to lose weight naturally how do you know which way is the best? It's actually easier then you think. No food is off limits ... only the <em>quantity</em> of food is off limits. Think back to the caveman times ... they weren't fatties, now were they? Nope! What did they eat? They ate plants, fruits, and animals. Any diet plan that tells us we can't have food from a certain group can't be healthy for our bodies. Think about the food pyramid ... it's not as outdated as some people would lead us to believe.<br /><br />Maybe you already eat healthy, I know I sure do. It's sad when I can go to a dietitian and have her tell me I eat cleaner than any other client she has and if she's being honest, healthier then she eats too. Sometimes the foods we eat isn't what's causing the weight gain but the problem lies in the amount of food that's being taken in.<br /><br />Here's an example of what I used to eat in the course of a day when I was in my 20's and trying to lose weight<br /><br /><strong>Breakfast</strong>: slim fast shake<br /><strong>Lunch</strong>: slim fast shake<br /><strong>Dinner</strong>: garden salad, & a frozen dinner<br /><br />Doesn't look horribly bad but let me tell ya ... I was always so darn hungry and miserable that once I reached my goal weight I stopped drinking my food. I was hungry cause I <em>never</em> let my caloric intake go above 1000 calories a day. Great news was I lost weight, bad news was my metabolism was so screwed up it didn't know whether to crap or go blind.<br /><br />I got wise in 2000 when I started studying for my fitness & nutrition certificate. I learned how to eat properly and I learned that anything under 1200 calories a day was the worst thing I could ever do to lose weight.<br /><br />Here's an example of how I ate while in school:<br /><br /><strong>Breakfast</strong>: 3 egg beaters, 1 slice whole wheat toast, and potatoes<br /><strong>Snack</strong>: 1/2 cup cottage cheese with 1/2 cup fruit<br /><strong>Lunch</strong>: 6 inch sub sandwich and one serving of baked chips<br /><strong>Snack</strong>: lettuce wrap: 2 oz turkey, string cheese rolled in lettuce leaf, 1cup berries<br /><strong>Dinner</strong>: 1 serving pasta with grilled chicken, 1 dinner roll<br /><strong>Snack</strong>: 1 serving sugar free gelatin, 1 tbsp whip cream<br /><br />I still eat pretty much the same way. Here's a look at what I ate just yesterday;<br /><br />b:egg beaters sprinkled with ground beef & cheese, apple<br />s: 1/2 cup cottage cheese, 1/2 cup pears<br />l: grilled chicken Caesar salad, 1 cup berries<br />s: mocha protein shake<br />d: 4 oz grilled salmon, 1 cup asparagus, tomato/cucumber salad<br />s: lettuce wrap: 2 oz deli meat, string cheese rolled in a romaine lettuce leaf<br /><br />Sometimes eating still doesn't keep the weight off so you have to look at your fitness routine. A good rule of thumb is 30-45 minutes 3-5 times a week of heart pumping aerobics and 2-3 days of weight training to build up your muscles. The stronger your muscles the more fat your body can burn. Did you know that muscle can burn 30 extra calories a day while fat can only burn 3-5? Now what would you rather have on your body? I'll take muscle please! =)<br /><br />Okay, you do all of this & you still can't lose weight ... what do you do? Take your happy self to the doctor for test to be run. Most times we find that we have a thyroid problem as I did but don't let that news make you think that you can never be a healthy size again. You can, you just have to be more vigilant in your quest to lose weight & take back your life. Look for an endocrinologist in your area, you'll be amazed at what you will find out.<br /><br />The following is why I'm the controversial queen ... I let a few FB people know why high protein diets like Atkins is bad for your health. Protein isn't bad so please don't get me wrong. Too much of any one thing is bad for your health. God gave us a rainbow of goodies to choose from so why stick with only one color? Of course the discussion was taken out of the spirit it was intended & I was basically told that Atkins is the healthiest diet there is out there cause after all ... it helps you lose weight fast which keeps you motivated to keep losing. Oh, let me not forget that it drops your cholesterol (not mine) along with other things that people claim to be great.<br /><br />The following conditions may result from too much protein in the diet: <em>The Atkins Diet</em><br /><em></em><br />Heart disease, Kidney damage, Constipation, Tumors and cancerous growths, Biochemical imbalances in the tissues (over acidity), Arthritis, and Bone-loss (osteoporosis). These are some really scary conditions. I do have one final question for people who think Atkins is the best thing since sliced bread. If this diet is the "<em><strong>be all end all</strong></em>" then why is it that when Atkins died, he died obese?Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-55099985717923271462009-11-05T11:28:00.000-08:002009-11-05T11:35:50.364-08:00Someone to Watch Over MeTo chase down big goals like losing 50 pounds or more, you've got to make some major lifestyle changes. Some shifts are easier than others. For instance, trading your chips for air-popped popcorn might be a little easier than getting up at the crack of dawn to exercise every day. For that kind of change, you might need a little extra support.<br /><br />To help keep your feet firmly on the path to successful weight loss and fitness, find someone to look up to — someone whom you trust to educate you about health and fitness, give you advice and answers when you're feeling lost, and stimulate your sense of possibility and potential.<br /><br />My role model was a Jazzercise instructor that I met while my husband was stationed in Hawaii. I had just delivered my 2nd child by c-section less than a year earlier & I was way out of shape. She encouraged me to take baby steps instead of giving up on myself. Within a couple months I was already 30 pounds lighter and close to my half way mark. We we sent to NY before I could get all my weight off but as luck/Army would have it Lori (the instructor) followed soon after. I was in every class and soon became her assistant then on to get certified myself. So Lori not only encouraged me to get healthy but I ended up encouraging others to get healthy too.<br /><br />The easiest way to get instant support is to hire a personal trainer, but you don't have to spend a lot of money to get the support you need. Look for a sponsor in a local support group or a trusted friend who has been there, done that — basically, anyone you respect who has the knowledge you need and the ability to challenge you and keep you moving toward your goal.<br /><br />Well, what are you waiting for? This is the only life/body you have ... find your buddy so you can make it a healthy one.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-88485139854526156472009-11-04T10:23:00.000-08:002009-11-04T10:34:22.058-08:00Still pushing the ButterThat's right I'm still here & still trying to lose weight. If nothing else I'm consistant at trying huh. Halloween has come & gone & I'm no more worse fort he wear. I did have some of the kids candy but surprisingly enough this year I didn't feel guilty foreating any of it. I didn't feel the need to hide out in the bedroom with the door lock snecking little candy bars or other little goodies. I ate it all in the open. Believe it or not ... no one said a word to me about it.<br /><br />I was going to weight in on Monday but TOM had other plans for me. He knows I will never weigh in when he is around to ruin my good spirits. It's ok though, I probably wouldn't hav eliked what I saw anyway. I have been sticking with my exercise program although I have fallen short most days on getting in my 10,000 my steps. I've been averaging anywhere from 5,000-7,000 a day. Not horrible but I do need to get back into my 10,000 steps before I can go to bed mode. I think what's been keeping me from getting all my steps is not walking in the morning or the evening with the hubby. I'm not going to blame it on him either. It's all on me. He will come home & ask me if I want to goforawalk & I will tell him I'm to tired to do it. I'm not really, I'm just being a lazy couch potato.<br /><br />I've been trying different workouts the last couple of weeks. Last week was Masala Bhangra and Kim Kardashian step workout ... this week has been Chris Freytag's walking toning workout. Below is an example of one oft he workouts. I know it must be doing something cause when the workout is over my muscles are twitching like crazy. Talk about muscle fatigue ... it's good fatigue though! =)<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/sQ59_KooDCs&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/sQ59_KooDCs&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com1tag:blogger.com,1999:blog-4050791814045189814.post-63709544664259202322009-11-02T05:49:00.000-08:002009-11-02T05:51:28.754-08:00Tune in to your own ChannelThink you'll never look like actress Angelina Jolie? You won't. Believe me — Angelina Jolie doesn't even look like Angelina Jolie in real life! Face it: We're bombarded with images of ideal beauty everywhere — on television, in movies, in magazines, you name it. When we compare ourselves with these unattainable, airbrushed images of perfection, we're always going to come up short. No wonder we pick ourselves apart and get depressed!<br /><br />The only way out of this trap of negativity is to let go of unrealistic notions of what you should look like. While exercise and diet are key components to healthy living, accepting and loving your body — working with it rather than against it — are important, too.<br /><br />Take a good, hard look at where your negative feelings about yourself are coming from. Determine what the source is — whether it's the media, judgment from family or friends, or maybe a bad relationship; you have to identify it first before you can begin to let it go. Looking for perfect? Forget perfect — it's boring! Embrace your perceived imperfections (c'mon, they make you unique) and love who you are. It's the only way to move forward.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com1tag:blogger.com,1999:blog-4050791814045189814.post-36671197229412022242009-10-29T05:04:00.000-07:002009-10-29T05:07:06.247-07:00Move it to Lose itKnow someone who's getting amazing results from an insanely low-calorie diet? It may be tempting to severely restrict your calories in hopes of a drastic weight loss, but don't even think about it! Truth is, very few people can maintain one of those crazy kinds of diets for more than a couple weeks. And to make things worse, most people on near-starvation diets gain back all the weight (and more) just a few months later.<br /><br />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.<br /><br />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?<br /><br />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.<br /><br />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.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com2tag:blogger.com,1999:blog-4050791814045189814.post-61921379066156934322009-10-27T05:20:00.000-07:002009-10-27T05:21:51.096-07:00Are You Watching Out for Your Kids?I hate to break it you, but there are so many toxins in our environment nowadays that our kids are exposed to chemicals and endocrine disruptors on a daily basis. I know — scary, right? Luckily, they have YOU to help do something about it. Now, you can't change everything, but as parents, you do have a great deal of power over what your kids put in their mouths and on their skin. You probably know you need to feed them the best quality food you can afford, but what about the quality of the clothes, toys, and diapers you buy for them? Here are four important steps that you can take to help clean up their environment. <br /><br />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. <br /><br />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. <br /><br />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. <br /><br />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.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com1tag:blogger.com,1999:blog-4050791814045189814.post-45975795987737173062009-10-26T11:01:00.000-07:002009-10-26T11:02:07.767-07:00Setting Daily GoalsYour first step on the road to total health and your best life is simple: You can't achieve success if you are not moving toward something, so before you do anything else, you have to establish both short- and long-term goals. Need some motivation? Here are examples of what they want to accomplish today: <br /><br />Make NO EXCUSES! <br />Stay on track <br />To work harder than yesterday...I was a little easy on myself yesterday <br />NO BAD SNACKS TODAY! <br />PUSH it on the elliptical <br />No cheating — chocolate is a killer when it's sitting right in front of you <br />Check out a martial arts course, Krav Maga, tonight <br />Plan dinner (because it's a busy night and when it gets busy what is not thought of is...dinner) <br />Not to procrastinate with my circuit exercises <br />Drink water instead of soda <br />What short-term goal can you commit to right now that will help you reach your larger goals?Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com1tag:blogger.com,1999:blog-4050791814045189814.post-16819941113488047012009-10-23T09:25:00.000-07:002009-10-23T09:26:40.422-07:00Find the Middle GroundWhat's your favorite treat? Come on, now — if you could eat your way out of a room filled with one kind of food, what would it be? Cake? Chocolate? Cheese? Ice cream? When you know that you can never stop at just one bite of ice cream, it's tempting to swear off that food forever — especially now that you're focused on improving your health, diet, and physique. But as many of us have found out from experience, labeling something "forbidden" makes it all the more appealing! <br /><br />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. <br /><br />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.Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com1tag:blogger.com,1999:blog-4050791814045189814.post-45823812134357195812009-10-21T09:24:00.000-07:002009-10-21T09:28:07.262-07:00Masala Bhangra Workout<p><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/uyqVnkuz1HY&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/uyqVnkuz1HY&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></p><p>Dance your way to fitness!<br />The Masala Bhangra Workout® is derived from two Indian words: </p><p>• Masala, which means ‘spicy’ in Hindi, and </p><p>• Bhangra, which is a traditional folk dance from the northern state of Punjab, India <br /></p><p>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. </p>Emmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0tag:blogger.com,1999:blog-4050791814045189814.post-4091725047588846592009-10-21T05:02:00.000-07:002009-10-21T13:10:54.955-07:00Yup, it's me againI'm sticking to my workout plan and well, my food is as good as I can feasibly do at this time. I'm tired of trying to lose weight so I'm just going to do everything I know is good/right for my body & hope for the best. I've logged in over 10,000 steps a day for the last week and my food choices have been pretty darn good exceptfor Monday night when I had a piece of cake. It was really good but I ate it to late at night & it kept me up most of the night with heart burn, indigestion, and making me feel like I was going to throw up all night long. I learned an important lesson ... don't eat sweets so close to bed time & even better then that just skip it as often as possible. I feel better when that crud isn't in my body anyway.<br /><br /><strong>Cardio</strong>: 1.5 mile walk with hubby<br />20 min. latin dance<br />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!!!<br /><br /><strong>Food</strong>: egg beaters w/cream, 3 cups coffee<br />cup of oatmeal, 2 waters<br />2 pickles, 2 cups water<br />2 cups 15 bean soup w/ turkey sausage, 4 cups waterEmmihttp://www.blogger.com/profile/07959327436933562305noreply@blogger.com0