Still on Track

I'm very proud to say that this is day 10 on my new plan & I am losing weight (6.5 lbs) and feeling great. My clothes are starting to feel more comfortable. OMG, I have to share this ... yesterday I pulled out a pair of capris that I haven't been able to fit in since last summer. I thought I bet I can fit into those babies. Now keep in mind I'm wearing a size 16 stretch and sometimes I feel like the life is being squeezed out of me. These capris are 16's but not stretch ... they fit & they didn't feel like their we're cutting me in half. Whoo hoo!

As for the Miles Challenge that I was running .. yeah I'm finally on top of everyone. If your wondering ... yes, I actually beat EVIL. It was really close though ... there was only about a 30 mile difference. She's working out with her trainer tonight so I don't have the exact miles & I have walked my 2 miles with DH yet. We do that after dinner so we can burn a little dinner away.

So ... there's some Big Brother lovers here ... who's your favorite? Mine's Keesha & Renny. Who do you want to see go home? I want to see Jessie go home tonight cause I think he is a pompus ars but I believe the group is going to stick with their word & get out Angie. She's still a threat, I just don't think she is as BIG of one as Jessie. Can you even imagine how much of a ruckus he is going to cause should he wind up on the block again this time. I don't want to see him get HOH but I'm inclined to believe the BB rigs the games to suit the ones that they want to see on top. Ya know ... the biggest ratings ... Who likes Libra? Part of me likes her while the other part of me isn't quite sure about her yet.

Ok ... on to my food plan that I followed the a "T" today. The only thing that is missing is a half cup of cooked cauliflower which I added to dinner after I made out this plan. Oh well ... it didn't make things change much so it's no biggie.

Breakfast
	Cals	Fiber	Fat	Carbs	Prn
Regular Coffee, 3 cup (8 fl oz)	7	0	0	0	1
Cream substitute, Coffee-mate fat free, 2 tbsp	20	0	0	4	0
Egg white, 2 serving	34	0	0	1	6
Egg, fresh, 1 jumbo	97	0	7	1	8
Swiss Cheese, 1 oz	107	0	8	1	8
	265	0	14	7	23
Lunch
Chicken Breast, no skin, 3 ounces	94	0	1	0	20
Iceberg Lettuce (salad), 3 leaf, medium	3	0	0	1	0
Cucumber (with peel), 0.25 cucumber (8-1/4")	10	1	0	2	1
Oil and Vinegar Salad Dressing, 1 tbsp	70	0	8	0	0
Broccoli, fresh, 0.5 cup, chopped	12	1	0	2	1
	189	2	9	5	22
Dinner
Beef, round steak, 5 oz	187	0	6	0	32
Broccoli, cooked, 0.5 cup, chopped	27	3	0	6	2
Cheddar Cheese, 1 oz	114	0	9	0	7
	329	3	15	6	41
Snack
Peanut Butter, smooth style, 2 tbsp	190	2	16	6	8
Whey Isolate Protein Powder, 1 serving	140	0	1	4	28
Whey Isolate Protein Powder, 1 serving	140	0	1	4	28
	470	2	18	14	64
	1,252	7	57	32	150
	1200 - 1400	25 - 35	39 - 68	198 - 286	60 - 154

Random acts of Fitness

So here I have been for months/years trying to lose weight and not kill myself in the process. DH is such a dear & is always sending me e-mails about ways to lose weight. He called me just last night on his way from work letting me know that he's listening to a wellness station that says if I take this certain supplement the weight will just melt off of me. Well, DH has never had a problem with his weight ... NEVER in the 15 years we have been together but now he's getting older & doesn't have to get up at the crack of dawn for PT ... he's getting a little belly on him. Now, I of course don't mind the little belly he's got going on ... what I do mind is him complaining about his pants not fitting him anymore. I mind because when I complain the first thing he will say is stop complaining or do something about it. I'm taking the higher ground with that man of mine ... I've been saying "baby, lets got for a walk", "hey sweetie, try this shake, it's to die for" ... this is my way of showing random acts of fitness!

If you're not comfortable with talking to loved ones about the touchy subjects of health and weight loss, you can still help them lead healthier lives by practicing "random acts of fitness." There are dozens of small things you can do every day to make healthy living as easy as possible. Sometimes, you end up helping create good habits without them even realizing it.

And in the true spirit of being a positive force, when you give your time and energy with any of these random acts, you get just as much in return.

Some ideas (in random order of course):

• Make sure you talk to them about other things besides weight loss and fitness.
• Plan an active activity after dinner.
• Make it a habit to play outdoor games together.
• Give "active" gifts, like personal training packages, a bicycle, roller blades, etc.
• Start a garden that you can work on together.
• Plan a "surprise" hike.
• Suggest walking more than driving.
• Take everyone on a canoe trip.
• Make their exercise a priority. Wash their gym clothes without being asked, do a chore for them so they have time. Make it easy for them.
• Opt for activities as an excuse to spend time together.
• Turn off the TV and hide the remote. <--- I thought DH was gonna kill me over this one. he he he

 <--- my silly but very loveable DH

aoljpictureUpload, aoljpictureUpload_1

Meal Plan & Cardio

Food wise I got my game on ... cardio wise, my darned sid is still messing with me. Last night it was all knotted up ... thankfully Evil called & gave me permission to take it easy on myself. I'm trying to convince myself to get ont he bike & get some miles in. I want to end this month with a good amount of miles, plus be able to say ... OMG, I actually lost weight this month.

Breakfast
	Cal	Fiber	Fat	Carbs	Prn
Regular Coffee, 2 cup (8 fl oz)	5	0	0	0	1
Cream substitute, Coffee-mate fat free, 1 tbsp	10	0	0	2	0
Old Fashioned Quaker Oatmeal- Plain, 1 serving	150	4	3	27	5
Whey Isolate Protein Powder, 1.5 serving	210	0	2	6	42
	375	4	5	35	48
Lunch
Iceberg Lettuce (salad), 2 cup, shredded or chopped	15	1	0	3	1
Cucumber (with peel), 0.25 cucumber (8-1/4")	10	1	0	2	1
Kraft Light Done Right Ranch Salad Dressing, 2 tbsp	77	0	7	3	0
Broccoli, fresh, 0.5 cup, chopped	12	1	0	2	1
Tuna, Canned in Water, 0.5 can	96	0	1	0	21
Fiber Choice Supplement (orange), 1 serving	16	4	0	4	0
Hard Boiled Egg, 0.5 large	39	0	3	0	3
	265	7	11	15	27
Dinner
Hard Boiled Egg, 0.5 large	39	0	3	0	3
Broccoli, fresh, 0.5 cup, chopped	12	1	0	2	1
Tuna, Canned in Water, 0.5 can	96	0	1	0	21
Iceberg Lettuce (salad), 2 cup, shredded or chopped	15	1	0	3	1
Cucumber (with peel), 0.25 cucumber (8-1/4")	10	1	0	2	1
Kraft Light Done Right Ranch Salad Dressing, 2 tbsp	77	0	7	3	0
Fiber Choice Supplement (orange), 1 serving	16	4	0	4	0
	265	7	11	15	27
Snack
Peanut Butter, smooth style, 1 tbsp	95	1	8	3	4
Whey Isolate Protein Powder, 1 serving	140	0	1	4	28
Hard Boiled Egg, 1 large	78	0	5	1	6
	312	1	14	8	38
	1,217	20	40	73	141
	1200 - 1400	25 - 35	39 - 68	198 - 286	60 - 154

Tip & WI update

Exercise Tip of the Day ... Use Shorter Workouts to Build Consistency

Most experts recommend that you exercise up to 90 minutes most days of the week, emphasizing that you gradually work your way up to that duration. However, a recent study conducted at Boston Sports Clubs found that participants who exercised for 20-30 minutes did so more consistently than those involved in 45-60 minute workout sessions. This study shows that you're more likely to stick to a shorter duration workout than a longer one.

Action Sparked: If you're having trouble staying consistent with exercise, try a shorter workout session. Tell yourself that you'll exercise for 10 or 15 minutes, and follow through with it. Of course 10 minutes of exercise is better than totally skipping a workout. But, once you've hit that small goal (whether it's 5, 10, or 20 minutes), ask yourself if you could keep going. You may find that planning on a short workout is enough to get you to the gym, and once you're there, you can do a lot more than you thought.

Exercise Extra: Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.

My WI update ... OMG ... if anyone says that the diet I'm on doesn't work then it's only because their not following it. I'm down yet another pound this morning. (201) The funny thing is, I almost didn't weigh in this morning cause I was scared to death of the carbs I ate yesterday. The first week was all low carb foods. I was supposed to stay at 20 grams but I averaged about 25 a day. I don't think I even hit 20 or less the whole week. Anyway ... since I have been on the Atkins plan before I just knew adding carbs would be the death of me, then to add in the fact that I haven't been able to really exercise since Thursday has thrown me for a loop.

So ... I believe that for my body & this diet the key to adding in your carbs is timing and quality. I was able to have 2 meals with carbs yesterday. Instead of white rice I went with brown and instead of prepackaged instant oatmeal I went with old fashioned oats.

 <-- $ 28.99 at GNC right now. It's a power buy which means if you don't get it soon the price will shoot back up to $39.99. DH bought me a new kind of protein powder ... his was really discusting, took everything I had to get it down without gagging. Thie new stuff though ... OMG, you open the lid & it takes everything you have not to dive into it & eat it like it is. (chocolate)

The Miles Challenge

 

This is how ThinChicks miles look ...

 

Name	Week 1 miles	Week 2 miles	Week 3 miles	Week 4 miles	Week 5 miles	Total	Goal
Christina	39	57.7	75	62		233.7	200
Emmi	33.4	56.3	91	71.7		252.4	200
KathiJane	18.7	23.35	50.63	20.06		112.74	125
Rena'	6		6.5	6		18.5	75
Sherry	27.8	21.2	26	8		83	75

 

 

NOTES: Christina, Sherry & myself have passed our end of the month goal ... who will come out on top? KathiJane ... only a little over 12 miles to reach this months goal ... you go girl!!!  Rena' ... come on girlie, end this week with a bang!!!

 

 

This is how D-I-E-T group is looking ...

 

Name	week 1 miles	week 2 miles	week 3 miles	week 4 miles	week 5 miles	Total	Goal
Angie	28.2	23	22.7			73.9	100
Christina	39	57.7	75	62		233.7	200
Denise	26.9	20.8				47.7	75
Emmi	33.4	56.3	91	71.7		252.4	200
Sherry	27.8 miles	21.2 miles	26.0 miles	8 miles		83	75

 

 

NOTES: Christina, Sherry & myself have passed our end of the month goal ... will Christina make a come back this week & win another challenge or will I keep on making her eat my dust?  I didn't get miles from Angie yet so I don't know how close she is to her goal & I haven't heard from Denise on miles for the last 2 weeks.

On track ...

I must say that I was so skeptical to try Crack the Fat-Loss Code cause honestly no other diet has worked for me. This diet WORKS ... this week I have lost 4 pounds. I'm not doing any more cardio than I normally do, in fact I haven't exercised in 3 days. Weird thing happend Friday morning when I stepped off the scale ... I pulled a side muscle in my back. It's been giving me problems since then. The way it pulled you would have thought my scale was a foot or more off the ground but it's only a couple of inches. Our bodies are funny things aren't they?

Yesterday we took the kids fishing ... they had such a blast. They ended up catching 5 fish & then DH caught one. He couldn't resist getting int he mix of things. They were all so cute! I'm not a fisher, I just sit back & watch. I don't even really like eating the stuff ... We're having a fish fry today, the kids love this cause DH lets them get in the kitchen and cook a little.

Ok ... gotta get going ... have to straighten the kitchen up so everone can come back & mess it up. =P

Below is my food plan for the day:

Breakfast
	Cal	Fiber	Fat	Carbs	Prn
Regular Coffee, 4 cup (8 fl oz)	9	0	0	0	1
Cream substitute,Coffee-mate fat free, 2 tbsp	20	0	0	4	0
DiLusso Honey Maple Deli Ham, 2 oz	60	0	2	2	10
Swiss Cheese, 2 oz	213	0	16	2	16
fiber choice supplement (orange), 1 serving	16	4	0	4	0
	319	4	18	12	27
Lunch
fiber choice supplement (orange), 1 serving	16	4	0	4	0
Broccoli, fresh, 1 cup, chopped	25	3	0	5	3
Cucumber (with peel), 0.25 cup slices	3	0	0	1	0
Iceberg Lettuce (salad), 2 cup, shredded or chopped	15	1	0	3	1
Cauliflower, raw, 0.5 cup	13	1	0	3	1
Arby's Cherry Tomatoes, 1 serving	14	1	0	3	1
starkist chunk light Tuna in water (2 oz), 3 serving	150	0	3	0	33
Kraft Light Done Right Ranch Salad Dressing, 2 tbsp	77	0	7	3	0
	313	11	10	21	39
Dinner
Turkey Burger, Jennie-O, 4 oz	160	0	9	0	20
Kraft Free American Cheese Singles, 1 slice	31	0	0	2	5
Iceberg Lettuce (salad), 1 cup, shredded or chopped	8	1	0	2	0
Italian Salad dressing, 2 tbsp	137	0	14	3	0
	336	1	23	7	25
Snack
Premium Whey Protein (EAS), 4 tbsp	120	1	20	5	20
Breakstone's 4% Cottage Cheese, 0.5 cup	120	0	5	6	12
	240	1	25	11	32
	1,207	16	77	51	124
	1200 - 1400	25 - 35	39 - 68	198 - 286	60 - 154

How Hard should you Exercise

I can’t tell you exactly how many pounds to lift or how steep a hill you should climb to reach a moderate or vigorous level of exercise, because what is easy for one person might be strenuous for another. It’s different for different people.

I can, however, provide some advice based on scientific research: Listen to your body. The level of effort you feel you are putting into an activity is likely to agree with actual physical measurements. In other words, if your body tells you that the exercise you are doing is moderate; measurements of how hard your heart is working would probably show that it really is working at a moderate level. During moderate activity, for instance, you can sense that you are challenging yourself but that you aren’t near your limit.

One way you can estimate how hard to work is by using the Borg Category Rating Scale. It was named after Gunnar Borg, the scientist who developed it. The numbers help you describe how hard you feel you are working.

For endurance activities, you should gradually work your way up to level 13 — the feeling that you are working at a somewhat hard level. Some people might feel that way when they are walking on flat ground; others might feel that way when they are jogging up a hill. Both are right. Only you know how hard your exercise feels to you.

Strength exercises are higher on the Borg scale. Gradually work your way up to level 15 to 17 — hard to very hard — to build muscle effectively. You can tell how hard an effort you are making by comparing it to your maximum effort. How hard does your current effort feel compared to when you are lifting the heaviest weight you can lift? Once you start exerting more than a moderate amount of effort in your muscle-building exercises, your strength is likely to increase quickly.

As your body adapts and you become more fit, you can gradually keep making your activities more challenging. You might find, for example, that walking on a flat surface used to feel like you were working at level 13 on the Borg scale, but now you have to walk up a mild hill to feel like you are working at level 13. Later, you might find that you need to walk up an even steeper slope to feel that you are working at level 13.

The Borg scale is simple to use. But if your level of effort doesn’t match the numbers you see on the Borg scale — for example, if you think you are doing the exercises correctly, but you aren’t progressing or you are exhausted by your effort — check with a fitness professional. These experts are likely to understand the science that went into developing the Borg scale, and they can teach you how to match your level of effort with the right number on the scale.

Borg Scale =

 

Exercise Rx For Your Back

As a lady who suffers from back spasms I can appreciate this info, hope some of you can use it as well.

 

Crunches alone won't keep you strong and pain-free!

Strong abs are a great ally for protecting your back. But if you rely only on ab crunches, you're missing some important muscles. Try these tips.

Strengthen your core.

For optimum back stability, you not only need a strong rectus abdominis (the ab muscle that runs down your front) but also strong obliques (the side muscles) and transverse abs (deep lateral abdominal muscles that work with the obliques). To strengthen your core muscles, try diagonal crunches with an isometric contraction. Lie back with your knees bent and your feet flat. Clasp your hands behind your head. Raise your head and shoulders together, rotating to one side as you lift off the floor. Hold for 5 to 10 seconds. Lower, and repeat to the other side. Work up to 10 repetitions on each side.

 

Exercise the extensors.

Strong abs do little good if your back is weak. Work your lumbar (lower back) muscles, as well as the erector muscles that run along your spine, with a back extension exercise. Carefully bend forward over an exercise ball (found at most major sporting goods stores, but can be done without a ball), and place your hands on the floor with your stomach and hips on top of the ball. Your feet should stay on the floor. Lift your left arm, chest, and right leg off the floor until the arm and leg are in line with your back. Hold, return to start, and repeat with the opposite limbs. For an easier exercise, do it without the ball first. Do each side 10 times.

New Rockin' Book

 Ok ... so most of you know by now that I love to collect workout videos, well I also love to collect books about fitness & nutrition. Last week I picked up First magazine & found a very intriging plan called "Crack the Fat Loss Code". Well, I have been doing the magazine plan all week long & am down 2.5 pounds in 4 days. I was so impressed with finally seeing the scale go down instead of up that I purchased the book online yesterday. Can't wait til it gets here. Anyhoo ... below is a sample of how you eat to lose. If you try this plan ... please comment back with your success. I'm not asking for comments if you dont; have success cause if you stick to it ... I know you will. I say this cause absolutely nothing else that I have tried has worked. The sample comes from week 4 in the authurs 8 week program. Good luck my friends ...

Baseline Day:

Meal 1 Protein & Starch (Oatmeal mixed with protein powder, or an equivalent alternative ...she lists alternatives in the book or just mix an appropriate starch and protein)
Meal 2 Protein (Cottage cheese or an equivalent alternate that's mostly protein)
Meal 3 Protein, Starch, Vegetable (3-4 oz (for women) tuna, chicken, or turkey, 1/2 cup rice (or other appropriate starch), salad or broccoli) or something similar
Meal 4 Protein and Fat (2-3 oz turkey breast and cheese wrapped in romaine) or something similar...other ideas in the book
Meal 5 Protein, Vegetable, Fat (4-6 oz broiled salmon or halibut, 1 c steamed asparagus, salad with tomato, cucumber, olive oil & vinegar or low calorie/low sugar dressing)
Meal 6 Protein (protein shake - she gives recipes for livening up a protein shake so it's not just the powder & water)

You can modify everything if you only want 4 meals a day.

Sample High Carb Day non-diabetic (2x a week for week 4...other weeks vary; it's an 8 week plan)

Meal 1 Protein, Starch (eggs on a bagel)
Meal 2 Protein Fruit (cottage cheese and an apple) or equiv, you don't have to have cottage cheese if you'd rather have a different protein
Meal 3 Protein, Vegetable, Fat (chicken ceasar salad with croutons if you want them)
Meal 4 Protein, Starch, Sweets or Fruit (6 inch roast beef & swiss sub on whole wheat, small bag of chips, fruit or sweets)
Meal 5 Protein,Starch, Sweets Fruit or Alcohol (1-2 slices pepperoni pizza (meats okay but no extra cheese, and don't pig out)

Sample Carb-down day (precedes a carb-up day)
Meal 1 (mushroom & spinach omelet)
Meal 2 (cottage cheese)
Meal 3 (grilled chicken, broccoli, rice)
Meal 4 (3-4 oz turkey breast, 1-2 slices cheese, wrapped in lettuce with mustard or light mayonnaise)
Meal 5 (4-6 oz broiled salmon, steamed veggies and salad)
Meal 6 (protein shake)

This doesn't do justice to the actual plan, it's really worth reading - but there's a sample if you're wondering what it looks like.

Thursday's Check in

Food

Breakfast	CAL	CARBS	FAT	PRN
Egg white, 3 serving	51	2	0	9
Egg, fresh, 1 large	75	1	5	6
Cheddar Cheese, 1 oz	114	0	9	7
fiber choice supplement	16	4	0	0
Lunch
fiber choice supplement	16	4	0	0
Romaine Lettuce	3	0	0	0
Iceberg Lettuce	8	2	0	0
Ham	74	1	3	11
Kraft Light Salad Dressing	77	3	7	0
Cucumber	10	2	0	1
Cheddar Cheese, 1 oz	114	0	9	7
Dinner
Flank Steak, 4 oz	175	0	8	23
Broccoli	55	11	1	4
Cheddar Cheese	114	0	9	7
Snack
Peanut Butter	190	6	16	8
Cheddar Cheese	114	0	9	7
Daily Totals:	1,205	37	78	91

Nutrition Note

For the first time all week long I didn't feel like I was starving every second of the day. I don't know if it's because I put off my workout until tonight or what but it was nice not to be thinking about food all day long. I'll be glad when next week starts cause that will mean I can add in some carbs a couple times a week. Not having my fruit is killing me right now. I can live without cake & cookies ... but I truly love my apples, strawberries, grapes, and bananas. I also miss my peas & corn!

Fitness

Strength Exercises	SETS	REPS

Cardio & Calories Burned	MINUTES	CALORIES BURNED
Stationary Bicycling: moderate (bike, biking)	48	537.6
Daily Totals:	48	538

Exercise Note

The counter on the bike says I rode 20.5 miles. I 'm tellin ya what ... my ars hurts like the dickens cause it's to big for that darn seat. =) I would have loved to burn what I have been but I'm getting tired of riding this bike for miles. So glad next month will be a change in how we get miles.

My Weight Loss Progress:

current weight: 204.0

206 198.25 190.5 182.75

175

My check in

Breakfast	CALORIES	CARBS	FAT	PROTEIN
Egg white, 3 serving	51	2	0	9
Egg, fresh, 1 large	75	1	5	6
Cheddar Cheese, 1 oz	114	0	9	7
fiber choice supplement (orange), 1 serving	16	4	0	0
fiber choice supplement (orange), 1 serving	16	4	0	0
Regular Coffee, 4 cup (8 fl oz)	9	0	0	1
Cream substitute, Coffee-mate fat free, 2 tbsp	20	4	0	0
Lunch
Romaine Lettuce (salad), 1 inner leaf	1	0	0	0
Iceberg Lettuce (salad), 1 cup, shredded or chopped	8	2	0	0
Kraft Fat Free Ranch Salad Dressing, 2 tbsp	48	11	0	0
Pork Tenderloin, 2 oz	98	0	3	16
Dinner
Pork Chops (pork loin), roasted, 3 oz	169	0	8	23
Romaine Lettuce (salad), 1 inner leaf	1	0	0	0
Iceberg Lettuce (salad), 1 cup, shredded or chopped	8	2	0	0
Cucumber (with peel), 0.5 cup slices	7	1	0	0
Radishes, 1 small	0	0	0	0
Broccoli, fresh, 0.5 cup, chopped	12	2	0	1
Kraft Fat Free Ranch Salad Dressing, 2 tbsp	48	11	0	0
Cheddar Cheese, 1 oz	114	0	9	7
Snack
Premium Whey Protein (EAS), 4 tbsp	120	5	20	20
Peanut Butter, smooth style, 2 tbsp	190	6	16	8
Daily Totals:	1,127	55	73	101

Fitness Tracked

Strength Exercises	SETS	REPS
None

Cardio & Calories Burned	MINUTES	CALORIES BURNED
Cycling 12-13.9 mph (bicycling, biking, bike riding)	16	204.8
Aerobics: General: Low Impact	25	220
Stretch Before & After Cardio
Daily Totals:	41	425

Exercise Note

The bike = 7.1 miles Aerobics = 1.8 miles This gives me a very low mileage today ... 8.9! I'm so wiped out I just couldn't do any more.