My first Thanksgiving after starting my new lifestyle movement. I have to admit that it was very difficult. I'm so glad that I had a plan, otherwise, I wouldn't have been at all successful. I was able to get in a good workout and had my breakfast shake, but beyond that it was hard to stay on task. I should have eaten more fruit this afternoon. But with all that I was doing, and the fact that I was cooking dinner, I was not hungry so my meals weren't as balanced across the day as I'd like. I don't think I overate by much but I did feel like it's the most I've eaten in a long time. Can't wait to enjoy more fruits and veggies tomorrow.
My lesson from today: Sometimes the best laid plans aren't successful. Do your best and forget the rest! I have a lot to be proud of myself (worked out and didn't overeat too much!) and thankful for. I'm especially happy to have had another opportunity to spend time with my family.
I hope everyone had a wonderful day.
Thursday, November 24, 2011
Wednesday, November 23, 2011
Celebrate LIFE during the holidays
One of my friends is burying her father this Thanksgiving holiday. My heart goes out to her and the rest of her family. I know the difficulty of losing someone so dear. I'm am once again reminded just how blessed I am. Both of my parents are still alive and I'm surrounded by the love of great friends and family, all of whom I love dearly.
This Thanksgiving I am particularly grateful for the opportunity to spend another day celebrating with my family. This means, a huge dinner at my house with all the trimmings. No "diet food" here. So, how do we make it through the holiday without gaining the 9 pounds that the average American gains between Thanksgiving and the New Year? I've never really thought about this before but my approach will be to stick with my plan. I'm going to workout in the morning. Have my shake for breakfast and a snack and probably a light lunch before dinner. That way I won't be starving and overeat when it's time to have dinner. Remember all those healthy eating rules: eat balanced meals throughout the day, drink lots of water (limit the punch, soda, eggnog, desserts and alcohol), get some exercise and most of all, enjoy and be thankful for your friends and family and all the other things you have to be thankful for.
I am going to eat whatever I want - just not going to overeat. Gonna eat that slice of German chocolate cake, a small piece. And, if the weather holds up, maybe a walk after dinner would be nice. It would be great to get the family out after dinner for some light exercise.
I was just reading a post of a friend that said that she has mixed feelings about Thanksgiving because although a big focus is on family, there's also the part that ends up being "the battle of the bellies", people gorging on as much food as possible they laying around or falling asleep. What can you do to make your Thanksgiving healthier for you and your family?
Make the choices you deem to be good choices - they are yours to make. Just take responsibility and don't let anyone sway you from your determination.
Happy Thanksgiving everyone.
Monday, November 21, 2011
Crank it up
I'm sitting here and I'm feeling the workout I did this morning. I've been cranking it up a little bit each week, but this week, I've decided to see just how hard I can push everything - my nutrition and my workouts. I set this great plan and now all I have to do is execute. I have to say, I'm super excited. When I started this venture 2 weeks ago (and 30 days before that with Shakeology), I was in the worst shape of my life. I couldn't do one push up, breathing hard with any physical exertion, asthma worse than ever, feeling like CRAP. I'm sure if you read my blog before, you got a good laugh with that push up struggle. But I've been taking the approach of day by day, week by week. I can't focus on the total amount of weight I need to lose (even though it's not nearly as much as some, it's still daunting when I don't think about it in tiny steps). I keep saying it - BABY STEPS. I would love to see the scale show that I dropped 10 pounds in a week or even two weeks. Since it's not giving me that satisfaction, I decided to stay off the scale. I'm trying to avoid anything and anyone that is discouraging. There are lots of people that will support you if you share your journey and you just have to ignore the haters who don't.
At this point, I mainly see some small differences in how I feel (much more energy and much stronger). This morning I did EIGHT pushups. That's right EIGHT pushups. WOO HOO. And, not girl push ups either. I did eight regular pushups. I had to revert back to the girl pushups after that BUT I did it. I also cranked up the intensity of the rest of the workout. I read somewhere that the body adjusts really quickly to workouts so you have to keep changing - increasing the intensity in some manner to keep the body under stress. That kind of stress equals improvement. The other thing is that people are starting to notice the changes - they are VERY small physically but those close to me can tell that I'm doing something.
Here's something I also strongly believe. Your journey is your journey. Do NOT let yourself get caught up by what someone else is doing and what results they are having. That has killed me I can't tell you how many times. My only challenge is with myself. Trying to improve over yesterday and last week. I'm not going to judge myself, but just keep pressing forward and pushing play. Also, realizing that I am human and there will be days when I fall (far) from my plan. But I will get back up and I will push play and keep making a better life for myself, one day at a time...
At this point, I mainly see some small differences in how I feel (much more energy and much stronger). This morning I did EIGHT pushups. That's right EIGHT pushups. WOO HOO. And, not girl push ups either. I did eight regular pushups. I had to revert back to the girl pushups after that BUT I did it. I also cranked up the intensity of the rest of the workout. I read somewhere that the body adjusts really quickly to workouts so you have to keep changing - increasing the intensity in some manner to keep the body under stress. That kind of stress equals improvement. The other thing is that people are starting to notice the changes - they are VERY small physically but those close to me can tell that I'm doing something.
Here's something I also strongly believe. Your journey is your journey. Do NOT let yourself get caught up by what someone else is doing and what results they are having. That has killed me I can't tell you how many times. My only challenge is with myself. Trying to improve over yesterday and last week. I'm not going to judge myself, but just keep pressing forward and pushing play. Also, realizing that I am human and there will be days when I fall (far) from my plan. But I will get back up and I will push play and keep making a better life for myself, one day at a time...
Saturday, November 19, 2011
Challenge Youself
I had someone misunderstand something I said recently and subsequently challenge me to a 60 before and after picture face off. I have no interest in anything like that but it did make me think about how we constantly compare ourselves to others. We look for approval and get ego satisfaction when people have positive thoughts about us. On the other hand, we can feel deflated or less than when we think that people think we're a certain way or are less attractive than someone else. I'm certainly no better than anyone else when it comes to this phenomenon. I want people to like me.
What I have learned over the years is that there will be people who for whatever reason don't like you. That's ok. What's important is that you like yourself. Develop a healthy self image. "So God created man in his own image, in the image of God he created him.; male and female he created them" (Genesis 1:27). This continues to come up - I know people who continue to put themselves down. It hurts to see them in so much pain and all I can do is be supportive and continue to encourage them. This whole thing is NOT a competition with anyone other than yourself (or myself). Just try to do better than yesterday. Each of us has our own individual journeys. Don't make this about anyone else. This is about you. Challenge yourself. Challenge your thinking and challenge any and all excuses. Changing behavior is tough - one of the toughest things that you'll ever do. Your mind will begin to work against you - mine has been a struggle all week. I'm told that it will be like this until the workouts become a habit. So this week, I'm going to plan out my menu completely for the week (3 meals and 2 snacks every day). That means I need to shop and prepare ahead where possible. I'm also going to drink 84 oz of water each day (and nothing else). Eat dinner by 8. Bed by 11 to get at least 7 hours of sleep. I'll workout first thing each morning (including on Thanksgiving). I'm having dinner at my house so I also need to make sure I stick to my plan that day as well to ensure I don't overeat.
No matter how much or how little weight you want to lose, it is a struggle to change your habits and make lasting life changes. I'm hoping that this will be a good way to take the guesswork out of it. Plan, execute, tweak. Plan, execute, tweak.
No matter how much or how little weight you want to lose, it is a struggle to change your habits and make lasting life changes. I'm hoping that this will be a good way to take the guesswork out of it. Plan, execute, tweak. Plan, execute, tweak.
Friday, November 18, 2011
Just push play
Today was a long day. I woke up tired this morning and seemed to stay that way all day. I had a lot of running around to do today so I didn't work out first thing this morning. Well, that and the fact that I was dead tired when I got up. I'm realizing each day just how important nutrition and rest are to my ongoing success. Looking back at yesterday, I understand now that I didn't take in enough calories. Seems so counter-intuitive to me. Less calories and working out has always meant lost weight - right? Not so, and it's being proven to me over and over. I must continue to tweak my caloric intake. I need to eat much more food - I'm doing fairly well with eating healthy but I can definitely see how I need to eat 5 meals (3 meals and two snacks). I missed my snack today and started feeling a little light headed. My energy level dropped significantly. Mapping out my meals is critical to my success. I have to do that and shop accordingly. I've been busy the past few days and slacked off. I can't all that to continue to happen.
What I'm very happy for though is despite the fact that I was super tired and delayed my workout until this evening, I garnered the strength to just get up, get dressed and get it done. What helped me tonight was actually someone else who was contemplating NOT working out. She started talking about how she didn't feel like working out so I encouraged her and in the process encouraged myself. Big win for us both.
Do whatever it takes to get you moving and remember: if you fall down, get right back up and go again.
Monday, November 14, 2011
Impossible is Nothing!
Someone told me today that pain is weakness leaving the body. I sure hope that is true on many levels. There are times when emotional crap creeps in or you're faced with that bit of drama that you've been hoping to avoid. You know, sometimes you let yourself get sucked in. Other times, it just happens and you don't have any control over it. How do you let that not get in your way? That kind of stuff really makes me tired, exhausted actually.
I had to realize that it could be an excuse to not work out and not take care of me. So, I pushed through it all and worked out first thing this morning. And, guess what? I immediately felt better. All those endorphins racing through my body I guess. It kept me going all day and I didn't even feel the need to resort back to being an emotional eater. I stayed focused on fitness and health and in the process, I got a ton of work done. Oh, and I feel good about my choice!
Sometimes you just have to put your head down and push forward - I can tell you that there will all kinds of things that attempt to reach in and impede your progress. Your family, your friends, work, shopping, being tired, being in a bad mood, that time of the month, errands, waking up late, stopping at Starbucks (LOL), being busy taking the kids to their various practices, holidays - all kinds of things. But remember the picture above. Put it on your refrigerator if you have to. That's what I'm doing.
Speaking of posting something on my refrigerator, I can't tell you how much joy I'm getting from having my workout schedule posted on my fridge. With the Power90 workout (and I'm assuming it's the same in other Beachbody workouts), you get a 90 day workout calendar. I posted it on my refrigerator and at the end of each day, I rate the intensity of my workout and the quality of my food intake and then I mark the day with a Big purple X! At the end of the week, I write REST in green. It's been kinda funny. Each day when I pass it, I smile. I can see what I've accomplished right there. A great reminder and motivator. Who knew?
And, speaking of rest. I had so much energy on Saturday that I didn't think I wanted to have a rest day but my coach told me I had to rest on Sunday. So I actually listened and I did. I didn't relax on my nutrition though. I ate healthy ALL day, including the burger I had for dinner. Yes, I had a burger - cooked at home with cheese and lettuce and pickles. Instead of fries (which I thought about trying baked), I sauteed some greens and onions in a little olive oil. Who am I becoming??? Those of you that know me know that I've NEVER been a vegetable lover. But I swear, not only do I not have cravings, I mostly only want to put healthy food in my tummy. That's not to say that I don't stray and that I'm crazy strict. I am not (obviously since I had a burger) but I'm trying to make improvements every day. The Shakeology is a huge help - dumping all kinds of good nutrients into my system.
Honestly, now when I hear people say that they don't want to give something up (that's bad for them) it makes me cringe. I realize that each person has their own individual timing for making a change in their lives, and that some never will make a change. Here's the deal, if it's a commitment you're READY to make, then you make it and you fight like hell to avoid excuses and obstacles, recognizing that you won't always be successful. When you fall down, get back up... dust yourself off, and try again. Baby steps and consistency is what it takes.
I'll leave you with this:
Stay strong and believe in yourself. Impossible is nothing!
I had to realize that it could be an excuse to not work out and not take care of me. So, I pushed through it all and worked out first thing this morning. And, guess what? I immediately felt better. All those endorphins racing through my body I guess. It kept me going all day and I didn't even feel the need to resort back to being an emotional eater. I stayed focused on fitness and health and in the process, I got a ton of work done. Oh, and I feel good about my choice!
Sometimes you just have to put your head down and push forward - I can tell you that there will all kinds of things that attempt to reach in and impede your progress. Your family, your friends, work, shopping, being tired, being in a bad mood, that time of the month, errands, waking up late, stopping at Starbucks (LOL), being busy taking the kids to their various practices, holidays - all kinds of things. But remember the picture above. Put it on your refrigerator if you have to. That's what I'm doing.
Speaking of posting something on my refrigerator, I can't tell you how much joy I'm getting from having my workout schedule posted on my fridge. With the Power90 workout (and I'm assuming it's the same in other Beachbody workouts), you get a 90 day workout calendar. I posted it on my refrigerator and at the end of each day, I rate the intensity of my workout and the quality of my food intake and then I mark the day with a Big purple X! At the end of the week, I write REST in green. It's been kinda funny. Each day when I pass it, I smile. I can see what I've accomplished right there. A great reminder and motivator. Who knew?
And, speaking of rest. I had so much energy on Saturday that I didn't think I wanted to have a rest day but my coach told me I had to rest on Sunday. So I actually listened and I did. I didn't relax on my nutrition though. I ate healthy ALL day, including the burger I had for dinner. Yes, I had a burger - cooked at home with cheese and lettuce and pickles. Instead of fries (which I thought about trying baked), I sauteed some greens and onions in a little olive oil. Who am I becoming??? Those of you that know me know that I've NEVER been a vegetable lover. But I swear, not only do I not have cravings, I mostly only want to put healthy food in my tummy. That's not to say that I don't stray and that I'm crazy strict. I am not (obviously since I had a burger) but I'm trying to make improvements every day. The Shakeology is a huge help - dumping all kinds of good nutrients into my system.
Honestly, now when I hear people say that they don't want to give something up (that's bad for them) it makes me cringe. I realize that each person has their own individual timing for making a change in their lives, and that some never will make a change. Here's the deal, if it's a commitment you're READY to make, then you make it and you fight like hell to avoid excuses and obstacles, recognizing that you won't always be successful. When you fall down, get back up... dust yourself off, and try again. Baby steps and consistency is what it takes.
I'll leave you with this:
Stay strong and believe in yourself. Impossible is nothing!
Thursday, November 10, 2011
Think, research and think some more
The internet is a powerful tool but also one that you have to be careful with. Additionally, your mind is an incredibly powerful tool and it needs exercise just like other parts of your body. Don't just look for the easy way out or the easy answer. Sometimes it takes hard work to find the answer just like it takes an incredible amount of hard work to graduate from college, to have a successful career, to lose weight and to change your health.
The reason why I'm bringing this up is because I'm a bit of a skeptic. The good thing is that I'm not negative. I just don't typically believe everything I hear or read. I usually have to do some additional research. So, when I heard from an "expert" that I didn't need to really worry about my cholesterol, it gave me pause and forced me onto the internet to see what the heck he was talking about. There's a ton of information out there and I encourage you to explore it. Very interesting stuff! There are millions of people taking cholesterol medication to reduce the risk of heart attack and stroke. That gives me pause as well. I KNOW that certain industries play a major role in crafting our belief system about certain things and they do so in a way that benefits them. Case in point, there is much marketing and advertising that goes on to support a new drug. You've all seen them - all those commercials telling you to take this for that and then listing a long line of potential harmful side effects. I heard one just the other day for a new asthma drug and at the end it says that the drug makes it more likely that you could die from an asthma attack. WTH??? My opinion is that some companies prey on our need for the fast and easy fix - the miracle pill - to whatever troubles us. I can see them sitting around a conference table reviewing reports - benefits of releasing the drug: we'll make a bunch of people feel better and make a TON of profits. The downside is we'll kill or significantly injure some folks and have to pay out some settlements. I can see them determining that if they will still have made a ton of cash in the process, then they can set aside a fund to address those injuries and deaths that occur. This is why you see so many advertisements for class action lawsuits on TV now. This really touches home for me -- a few years ago, my older sister died from an asthma attack. It was because she took a certain new birth control pill that subsequently was the target of a class action lawsuit for causing just that.
My whole point in this rant is to suggest that you (WE) stop just taking what people are telling us - YOU have to become the expert, especially when it comes to your own health. Research, research and research some more. Understand what ails you - don't just accept the magic pill from the doctor. This is in no means a suggestion that you stop taking whatever medicine you've been given. What I try to think about it - what are the ways that I can get off of this medicine. Or, if a doctor wants to prescribe something, I have a long list of questions including what are natural remedies for this, how long has this treatment been around, what are the side effects, why is correcting it so important. Often times it's the hard work in our nutrition and fitness that will make a significant difference.
Speaking of hard work... today was one of those days that I probably would bail on working out. I had an early start with a conference so I didn't get to work out this morning. Busy all day finishing up at 5 p and really tired.... then top that off with the Oakland Raiders on Thursday night football. Hmmmm, I could just curl up on the couch. Well, you'll be happy to hear that I didn't do that. I did my workout! Partly because of my commitment to myself, support from all of my friends who read my blog, but especially from my support group. Each of the members today expressed how tired they were and how hard it was to work out, but each and everyone of them pushed through the workout and got it done. How could I not be inspired by that??
Soooo, think, research and think some more AND get support to help you reach your goals (and it may not come from your family or closest friends). Look for people who are doing what you are doing and connect with them. I can only tell you that the Beachbody accountability groups are incredible. You can always connect with me if you want more information about Beachbody products, services, or support groups.
The reason why I'm bringing this up is because I'm a bit of a skeptic. The good thing is that I'm not negative. I just don't typically believe everything I hear or read. I usually have to do some additional research. So, when I heard from an "expert" that I didn't need to really worry about my cholesterol, it gave me pause and forced me onto the internet to see what the heck he was talking about. There's a ton of information out there and I encourage you to explore it. Very interesting stuff! There are millions of people taking cholesterol medication to reduce the risk of heart attack and stroke. That gives me pause as well. I KNOW that certain industries play a major role in crafting our belief system about certain things and they do so in a way that benefits them. Case in point, there is much marketing and advertising that goes on to support a new drug. You've all seen them - all those commercials telling you to take this for that and then listing a long line of potential harmful side effects. I heard one just the other day for a new asthma drug and at the end it says that the drug makes it more likely that you could die from an asthma attack. WTH??? My opinion is that some companies prey on our need for the fast and easy fix - the miracle pill - to whatever troubles us. I can see them sitting around a conference table reviewing reports - benefits of releasing the drug: we'll make a bunch of people feel better and make a TON of profits. The downside is we'll kill or significantly injure some folks and have to pay out some settlements. I can see them determining that if they will still have made a ton of cash in the process, then they can set aside a fund to address those injuries and deaths that occur. This is why you see so many advertisements for class action lawsuits on TV now. This really touches home for me -- a few years ago, my older sister died from an asthma attack. It was because she took a certain new birth control pill that subsequently was the target of a class action lawsuit for causing just that.
My whole point in this rant is to suggest that you (WE) stop just taking what people are telling us - YOU have to become the expert, especially when it comes to your own health. Research, research and research some more. Understand what ails you - don't just accept the magic pill from the doctor. This is in no means a suggestion that you stop taking whatever medicine you've been given. What I try to think about it - what are the ways that I can get off of this medicine. Or, if a doctor wants to prescribe something, I have a long list of questions including what are natural remedies for this, how long has this treatment been around, what are the side effects, why is correcting it so important. Often times it's the hard work in our nutrition and fitness that will make a significant difference.
Speaking of hard work... today was one of those days that I probably would bail on working out. I had an early start with a conference so I didn't get to work out this morning. Busy all day finishing up at 5 p and really tired.... then top that off with the Oakland Raiders on Thursday night football. Hmmmm, I could just curl up on the couch. Well, you'll be happy to hear that I didn't do that. I did my workout! Partly because of my commitment to myself, support from all of my friends who read my blog, but especially from my support group. Each of the members today expressed how tired they were and how hard it was to work out, but each and everyone of them pushed through the workout and got it done. How could I not be inspired by that??
Soooo, think, research and think some more AND get support to help you reach your goals (and it may not come from your family or closest friends). Look for people who are doing what you are doing and connect with them. I can only tell you that the Beachbody accountability groups are incredible. You can always connect with me if you want more information about Beachbody products, services, or support groups.
Wednesday, November 9, 2011
Real Goals
Someone suggested that I take more pictures and also video tape myself working out. I am still laughing at that one... I mean come on, I already posted my pictures for the world to see (OMG!!) but to actually show a video of me working out. That could cause a riot ... of hysterical laughing.
I jumped up raring to go again this morning - got my workout in before I did anything else. Today was Day 3 -Sculpt. I feel MUCH better today even though I added in weights. I'm still super excited... just need to figure out my nutrition. I'm eating super healthy but now not taking in enough calories. Can that be possible? I counted them for the first time today and eeeeek, I only took in about 1300 calories! Gotta work on that. You need fuel to support the working out. As my coach says, eat more, lose more!! Just gotta eat the right stuff.
Today, I also virtually attended an incredible webinar called "Why You? Why Now?" as part of an informative series of webinars under the heading "Has God Given You a Business Idea?". So thankful that God blessed ME to find this series and is allowing me to be a part of it. The webinar focused on a few key things but what's important for this entry is the part focusing on how to visualize your future self and then go back and specifically identify the steps you need to get there.
Today's session was very thought provoking and it made me more specifically assess so many different areas of my life. I realized that I was only going part way in my thinking. Just today, I completed my Beachbody profile including my weight, measurements, body fat %, BMI, cholesterol levels and also I took a fit test. I also wrote down where I want to be in 6 months. I knew I needed to be specific so I wrote down goals against those measurements as well as thought about how I wanted to feel and what I wanted to be able to do. I even included a goal to participate in the Tour de Cure (50 mile bike ride for Diabetes) in May 2012. And, that's where I left it...
That is, until the webinar. Now, I've gone back and specifically identified what it's going to take for me to reach my goals. And, I feel even more empowered and confident. I CAN and WILL do this!!
I wasn't sure that I'd share the detail but here it is (10/3-11/6 Shakeology Challenge; 11/7-2/5 Power90; week of light workouts; 2/13-5/13 P90x)
| 10/3/11 | 11/7/11 | 5/7/12 (GOAL) | |
| Weight | 170 | 166 | 135 |
| Body fat % BMI | 30 28 | 22 18 | |
| BP | 140/84 | 120/80 | |
| Waist | 35 | 34.5 | 30 |
| Hips | 40 | 40 | 38 |
| Chest | 41 | 39.5 | 36 |
| R Arm | 12.5 | 12 | 10 |
| L Arm | 13 | 12.5 | 10 |
| R Thigh | 22 | 21.5 | 19 |
| L Thigh | 22.5 | 22 | 19 |
| Cholesterol HDL/LDL | 64/153 | 70/70 |
I also want to:
1) raise HDL and lower LDL through proper nutrition
2) be active and fit
3) look healthy with clear skin
4) sleep soundly
5) run 5 miles without stopping
6) cycle 50 miles (Tour de Cure on 5/6/12)
That's where I initially stopped. Great goals and I feel good about them. Well thought out and researched. But, the webinar encouraged me to go further. (I already knew this didn't I??)
I envisioned what I want my life to be like in 6 months - what I want to feel like and look like. In order to achieve those, I can't act unintentionally. So, here's what it's going to take:
1) Drink Shakeology daily
2) 7-8 hours of rest nightly
3) Power90 followed by P90x or other advanced routine
4) Blog regularly
5) Participate in accountability group and support others
6) Prepare weekly meal plans - either complete on Saturday or Sunday of each week
7) Responsible eating and portion sizes
8) Regular grocery shopping (I hate going to the grocery store LOL)
9) Cooking meals at home (I guess it's time that I become a great cook. I've been really lazy about this in the past but I'm actually enjoying and having fun with it now)
10) start cycling training for the Tour de Cure in January - the training guide says I'll need 4 months.
Monday, November 7, 2011
Baby Steps People, Baby Steps
Before I start, I just wanted to express how sad I am. I lost another former classmate - this time to a massive heart attack. It's incredible to me that someone so young could die from a heart attack... but really, when I think about it, it shouldn't be a surprise. We are such an unhealthy nation - stressful jobs and lives, living too fast, not getting enough rest, eating poorly and not exercising enough. I have no idea if any of this applies to Maurice, but it has certainly applied to me and many of the people around me. SMH...
I have decided to regain control of my life and my health. At a certain point, you have to ask yourself - what's more important? A long healthy life or that Big Mac and fries from McDonalds. Why do we continue to do/eat things that are bad for us when we KNOW they are bad for us? I've been as guilty as the next person but it really is time to change.
With that said, today was my Day 1 of Power90. I've been super excited about starting the actual program. I was so motivated that this past weekend, I took the guide with me to the CAL game and read it during halftime. Crazy I know but this is important to me. Some of my friends have even been joking around about my newly found commitment. This is serious though and I'm serious about it. I'm very fortunate to have a ton of support from a number of different sources, including my challenge group.
Today's workout was both harder and easier than I expected. The program does a really good job of easing you into program - you start off just getting to know the moves. My initial thought was to wonder if it was too easy, but that thought quickly went away LOL. I can see how as you add weight you get an even better workout with the program even at the beginning level. I think the real eye opener for me though was how much flexibility I've lost and how weak I am. I can't even do push-ups from my knees! I had been able to do up to 10 from that position. I was even able to do a number of normal push ups but no longer. I mentioned today on my FB page that I'd be glad when I could do a push up and that's true. I can't wait until I'm able to do a normal, full range, push up. Although one of my friends suggested that I focus my goal on pull-ups which are harder, I am all about the baby steps at this point. I hope to get to pull ups but in this program, I think I'd be super happy to be able to crank out 10 perfect form push ups without struggling.
Today was B+ for nutrition. I had Shakeology for breakfast, fruit for snack, 2 turkey tacos for lunch, yogurt snack and chicken breast and broccoli for dinner. I still need to drink more water and will try to get another couple of glasses in before the night is out.
Think about how small changes you can make to change your life. You don't have to do anything crazy or too drastic and certainly I'd never suggest that you turn into a vegan wheat grass, tofu eating foodie (although this is exactly what my uncle did after suffering a mild heart attack). Decide on something you can do to make a positive change in your life - do you drink too much coffee? Don't cut coffee but maybe switch to 1/2 caffeine or switch out every other cup with herbal tea or water. Maybe you eat too much sugar. Find a way to cut back - figure out how many different sources of sugar are in your diet and make a decision to cut out some. If you can't give up those chocolate chip cookies, give up a different source of sugar. Or, go for it all - engage in a Lent-like fast and give up something altogether. You can do this... for your life and for your health, you MUST do this.
I have decided to regain control of my life and my health. At a certain point, you have to ask yourself - what's more important? A long healthy life or that Big Mac and fries from McDonalds. Why do we continue to do/eat things that are bad for us when we KNOW they are bad for us? I've been as guilty as the next person but it really is time to change.
With that said, today was my Day 1 of Power90. I've been super excited about starting the actual program. I was so motivated that this past weekend, I took the guide with me to the CAL game and read it during halftime. Crazy I know but this is important to me. Some of my friends have even been joking around about my newly found commitment. This is serious though and I'm serious about it. I'm very fortunate to have a ton of support from a number of different sources, including my challenge group.
Today's workout was both harder and easier than I expected. The program does a really good job of easing you into program - you start off just getting to know the moves. My initial thought was to wonder if it was too easy, but that thought quickly went away LOL. I can see how as you add weight you get an even better workout with the program even at the beginning level. I think the real eye opener for me though was how much flexibility I've lost and how weak I am. I can't even do push-ups from my knees! I had been able to do up to 10 from that position. I was even able to do a number of normal push ups but no longer. I mentioned today on my FB page that I'd be glad when I could do a push up and that's true. I can't wait until I'm able to do a normal, full range, push up. Although one of my friends suggested that I focus my goal on pull-ups which are harder, I am all about the baby steps at this point. I hope to get to pull ups but in this program, I think I'd be super happy to be able to crank out 10 perfect form push ups without struggling.
Today was B+ for nutrition. I had Shakeology for breakfast, fruit for snack, 2 turkey tacos for lunch, yogurt snack and chicken breast and broccoli for dinner. I still need to drink more water and will try to get another couple of glasses in before the night is out.
Think about how small changes you can make to change your life. You don't have to do anything crazy or too drastic and certainly I'd never suggest that you turn into a vegan wheat grass, tofu eating foodie (although this is exactly what my uncle did after suffering a mild heart attack). Decide on something you can do to make a positive change in your life - do you drink too much coffee? Don't cut coffee but maybe switch to 1/2 caffeine or switch out every other cup with herbal tea or water. Maybe you eat too much sugar. Find a way to cut back - figure out how many different sources of sugar are in your diet and make a decision to cut out some. If you can't give up those chocolate chip cookies, give up a different source of sugar. Or, go for it all - engage in a Lent-like fast and give up something altogether. You can do this... for your life and for your health, you MUST do this.
Saturday, November 5, 2011
If that's not the answer, what is?
I thought I had all the answers. I used to work for a gym and have been relatively healthy for at least half of my life, so of course I'd know what to do. Plus, there's a ton of information out there. I'm intelligent. I should be able to figure this out. But, after 5 months of working out at the gym for up to 2 hours a day, 5-6 days a week, for 5 friggin months, the scale looked basically the same. My body had made only minute changes. I have to admit, the working out helped my stress level tremendously but what I really wanted were significant results in my overall fitness level and in the way my body looked. I was able to drop down from a 10 into an 8 but not by much LOL.
Anyway, I guess the issue has been that I've never really been healthy. When I was younger, my metabolism was just a lot faster so I burned off all the crap I was eating. It really is about balance especially as we get older. Fitness + good nutrition = better overall health.
I guess me and my friends have tried it all - colon cleanses, working out, fad diets including the cabbage diets and lemon/cayenne pepper diet, lap bands, gastric bypass and tummy tucks. We've all tried a number of different things and I can say that nothing has really worked. Some of my friends have lost weight but none of us are anywhere near where we want to be despite the extremes that some of us have gone. Year after year, the struggle just continues.
What to do?
A friend of mine just introduced me to the Body by Vi program. I've heard of it but had never been over to the website. Decided to check it out today. I was quite surprised at what I found. The program seems to be built around drinking a healthy shake twice a day supplemented by "healthy meals" and working out. Although there's a plan, there's no specifics involved. It says workout - cardio this day, upper body that day. This has clearly worked for some but I wonder how long they can keep up the shake twice a day plan. Ok, I see it now - after the 90 day challenge, they suggest backing down to 1 shake a day combined with healthy meals. I also just read their blog and one of the comments was from a college student who couldn't afford to continue buying the shakes, she was going to start just eating healthy and was hoping that would work. Wow - hoping? If that was already part of the plan, she would know whether or not it would work. This is definitely not a program for me. I clearly need structure and don't want to get too dependent on meal supplements. I want to focus more on healthy eating habits for life.
Like I keep saying, research, research and research some more. Maybe believe Dr. Oz (supporting Tony Horton) and the results of Beachbody. Maybe not. I can only say this - success in life comes from balance and a plan. For ME, the more specific the plan, the better I operate.
"Just when the Caterpillar thought the world was over, It became a butterfly. Don't you dare give up!"
-The Best You
Anyway, I guess the issue has been that I've never really been healthy. When I was younger, my metabolism was just a lot faster so I burned off all the crap I was eating. It really is about balance especially as we get older. Fitness + good nutrition = better overall health.
I guess me and my friends have tried it all - colon cleanses, working out, fad diets including the cabbage diets and lemon/cayenne pepper diet, lap bands, gastric bypass and tummy tucks. We've all tried a number of different things and I can say that nothing has really worked. Some of my friends have lost weight but none of us are anywhere near where we want to be despite the extremes that some of us have gone. Year after year, the struggle just continues.
What to do?
A friend of mine just introduced me to the Body by Vi program. I've heard of it but had never been over to the website. Decided to check it out today. I was quite surprised at what I found. The program seems to be built around drinking a healthy shake twice a day supplemented by "healthy meals" and working out. Although there's a plan, there's no specifics involved. It says workout - cardio this day, upper body that day. This has clearly worked for some but I wonder how long they can keep up the shake twice a day plan. Ok, I see it now - after the 90 day challenge, they suggest backing down to 1 shake a day combined with healthy meals. I also just read their blog and one of the comments was from a college student who couldn't afford to continue buying the shakes, she was going to start just eating healthy and was hoping that would work. Wow - hoping? If that was already part of the plan, she would know whether or not it would work. This is definitely not a program for me. I clearly need structure and don't want to get too dependent on meal supplements. I want to focus more on healthy eating habits for life.
Like I keep saying, research, research and research some more. Maybe believe Dr. Oz (supporting Tony Horton) and the results of Beachbody. Maybe not. I can only say this - success in life comes from balance and a plan. For ME, the more specific the plan, the better I operate.
"Just when the Caterpillar thought the world was over, It became a butterfly. Don't you dare give up!"
-The Best You
Friday, November 4, 2011
Why is there acrylamide in my french fries??
I recently saw a post on a friend's FB page that was a copy of the warning that's present at McDonald's regarding acrylamide in French fries (my favorite food).
So of course, I had to do a little research. Acrylamide is not something that's added to our food but instead, a naturally occurring ingredient that formulates when foods that are naturally high in carbs and/or asparagin (an amino acid) are heated to high temperatures (baking, frying, broiling). Although some studies suggest that french fries have the highest concentration of acrylamide, I was surprised to see how much food it's actually in. Apparently, it's in coffee (watch out Starbucks drinkers - this label is there too), chocolate, almonds, french fries, crackers, potato chips, cereal, bread and even some fruits and vegetables. It gets created when certain foods are heated.
Check out: http://www.sustainable-living-today.com/articles/acrylamide-in-coffee-french-fries-and-other-commonly-eaten-foods/
At this point, no one suggests that you not eat certain items because they contain acrylamide - not the FDA or the World Health Organization, or even the folks at Sustainable Living Today. There are even those that suggest that there is no proven danger from eating items that contain acrylamide (see www.acrylamidefacts.org) although at "high doses" acrylamide has been shown to cause cancer in some laboratory animals. What concerns me the most though is that although the FDA and WHO won't say there's any danger, they have worked with companies to highlight ways to reduce acrylamide in our food. That one has me shrugging my shoulder - if there's not danger, why do we need to do anything. It seems like there will be more (possibly unnecessary) genetic engineering or substances created to reduce acrylamide which has been in our food since we stopped eating stuff raw.
At any rate, read and research for yourselves. No one can say, how much is too much or puts you in the danger zone. My philosophy is that information is power so the more information I have, the better decisions I can make (at least that's the theory).
Balanced, healthy, locally produced, organic - typically means a better choice. Best to limit your intake of certain items that we KNOW are harmful to you. Also, it's all about choices - if I'm looking at the list, I may make a choice to not have those Ginger Snaps (WTH???) but instead some healthier snack that contains less acrylamide.
As for Starbucks, well, I've already started weaning myself off coffee - I don't need the caffeine (especially since I'm eating healthier and working out). I also would rather spend my $4 a day on Shakeology - something I know is good for me!
I almost forgot - in the spirit of my transparency and sharing my journey - I did have a burger and fries yesterday for "supper". Now, it wasn't just any old burger and fries - there's this place in Sacramento that I found that I absolutely LOVE and since we were going through there for my nephew's football game, we stopped in. Initially I was going to torture myself and have a salad. BUT, I was lovingly encouraged to enjoy the experience and have a burger. What would make me happier? Definitely partaking but I also didn't want to feel guilty after eating (especially since I've been doing so well with my eating). I only had 1/2 a burger and some fries and water (no soda). In the scheme of what I've been eating, this was definitely ok.
Don't let your quest overtake your life. You have to live and enjoy the things that you love. Just be smart about it. 80/20 or 90/10. If you do the right/best thing most of the time, you will be just fine. Stay active my friends.
So of course, I had to do a little research. Acrylamide is not something that's added to our food but instead, a naturally occurring ingredient that formulates when foods that are naturally high in carbs and/or asparagin (an amino acid) are heated to high temperatures (baking, frying, broiling). Although some studies suggest that french fries have the highest concentration of acrylamide, I was surprised to see how much food it's actually in. Apparently, it's in coffee (watch out Starbucks drinkers - this label is there too), chocolate, almonds, french fries, crackers, potato chips, cereal, bread and even some fruits and vegetables. It gets created when certain foods are heated.
Check out: http://www.sustainable-living-today.com/articles/acrylamide-in-coffee-french-fries-and-other-commonly-eaten-foods/
At this point, no one suggests that you not eat certain items because they contain acrylamide - not the FDA or the World Health Organization, or even the folks at Sustainable Living Today. There are even those that suggest that there is no proven danger from eating items that contain acrylamide (see www.acrylamidefacts.org) although at "high doses" acrylamide has been shown to cause cancer in some laboratory animals. What concerns me the most though is that although the FDA and WHO won't say there's any danger, they have worked with companies to highlight ways to reduce acrylamide in our food. That one has me shrugging my shoulder - if there's not danger, why do we need to do anything. It seems like there will be more (possibly unnecessary) genetic engineering or substances created to reduce acrylamide which has been in our food since we stopped eating stuff raw.
At any rate, read and research for yourselves. No one can say, how much is too much or puts you in the danger zone. My philosophy is that information is power so the more information I have, the better decisions I can make (at least that's the theory).
Balanced, healthy, locally produced, organic - typically means a better choice. Best to limit your intake of certain items that we KNOW are harmful to you. Also, it's all about choices - if I'm looking at the list, I may make a choice to not have those Ginger Snaps (WTH???) but instead some healthier snack that contains less acrylamide.
As for Starbucks, well, I've already started weaning myself off coffee - I don't need the caffeine (especially since I'm eating healthier and working out). I also would rather spend my $4 a day on Shakeology - something I know is good for me!
I almost forgot - in the spirit of my transparency and sharing my journey - I did have a burger and fries yesterday for "supper". Now, it wasn't just any old burger and fries - there's this place in Sacramento that I found that I absolutely LOVE and since we were going through there for my nephew's football game, we stopped in. Initially I was going to torture myself and have a salad. BUT, I was lovingly encouraged to enjoy the experience and have a burger. What would make me happier? Definitely partaking but I also didn't want to feel guilty after eating (especially since I've been doing so well with my eating). I only had 1/2 a burger and some fries and water (no soda). In the scheme of what I've been eating, this was definitely ok.
Don't let your quest overtake your life. You have to live and enjoy the things that you love. Just be smart about it. 80/20 or 90/10. If you do the right/best thing most of the time, you will be just fine. Stay active my friends.
Wednesday, November 2, 2011
Day Two
Today was a little bit harder -- body aching a little bit... and I delayed working out until 11 which meant that I probably didn't have enough fuel for feeling strong during the workout.
So, two lessons:
1) In the beginning, you will be tired, possibly achey and a little sore. You have to keep pushing through it. I know this from working out before. The beginning is always hard - but as you get accustomed to your body moving and getting stronger, you will feel much better. I did sleep VERY well last night.
2) Make sure you have enough fuel to support the workout. I plan to do my workouts first thing in the morning so I'm usually fine (sometimes, I do need a little extra energy) but if you workout any later, you definitely need to eat something. Just make sure it's not too heavy and it's something healthy. And, ALWAYS eat breakfast. It's probably the most important meal of the day (just took a break to make my shake - Chocolate Shakeology with banana and peanut butter.
One thing for sure, being this transparent has given me extra motivation about working out. I really was feeling a little sluggish this morning but I know that people will be watching to see what happens and if what I'm doing really works. I also know that I want to feel (and look) better. So I had to get it done.
I did tremendously well with my food intake yesterday. I went to the market and had them cut the meat in 4 oz pieces for me to help with portion control. I supplemented my protein with lots of fruit and veggies (something new for me). For the first snack, I had some raw almonds and second snack/dessert I had a fruit salad (small bowl with 1/2 a banana, 1/2 a pear and about 5 strawberries.) It was GREAT. For many of you, eating like this is a lifestyle, but see I love food - and not just food, I love unhealthy food. Even one day of healthy eating starts me on a positive trend.
Tuesday, November 1, 2011
Day One - humble beginnings but I feel INCREDIBLE!
If you want to look and feel great you must do what needs to be done, there are no shortcuts! The magic pill and/or potion is willpower.. nothing but willpower. It's easy to say yes I want this and yes I want that but what are you WILLing to do to get it? These are words to live by and I don't always have the commitment it takes to push through. Wait, that's not true, it's one of my strengths in other aspects of my life, just hasn't been a constant when it comes to health and fitness. I'd be faced with that burger and fries and would just give in - NO willpower at all. In fact, I would laugh about it. Now, I think it will be different (but pray for me :-)) I know that I have to commit and stick to some serious changes if I'm going to make this happen. Thank God for the support group - being with people going in the same direction, even if it's only virtually, is amazing.
Today is the first day of the really organized eating and workout plan. I did the Fat Burning Express part of Power90 - 6 days of a specific meal plan and workout. Great jump start to my Power90 challenge that starts on 11/7. I just finished the first workout and it was great. I had forgotten how good it feels to start the day off with a workout instead of fitting it in where I can (which usually meant, more not than often). I feel great and have been highly productive this morning. It was a challenging workout and I have a long way to go but I feel good that I've officially begun.
My friends may get sick of me talking about health and fitness but it's now become my passion. Just like I get excited about other things in my life, I'm excited about living a more healthy life going forward. I just hope I can lead by example and encourage others (it only takes little changes layered on top of each other to see significant differences in how you look and feel). I mean, really, the workout was 35 minutes and I worked hard and touched all the major muscle groups, worked up a sweat and got good cardio in.
The really hard and scary part is coming next. Going public. Being as transparent as possible with all the successes and opportunities that I have over the next... well, however long.
I'm posting my before pictures now... uuuuggh... here goes everything!
I can't believe I am actually going to publish this! Ok, here it goes... one, two, three... four, five...
Today is the first day of the really organized eating and workout plan. I did the Fat Burning Express part of Power90 - 6 days of a specific meal plan and workout. Great jump start to my Power90 challenge that starts on 11/7. I just finished the first workout and it was great. I had forgotten how good it feels to start the day off with a workout instead of fitting it in where I can (which usually meant, more not than often). I feel great and have been highly productive this morning. It was a challenging workout and I have a long way to go but I feel good that I've officially begun.
My friends may get sick of me talking about health and fitness but it's now become my passion. Just like I get excited about other things in my life, I'm excited about living a more healthy life going forward. I just hope I can lead by example and encourage others (it only takes little changes layered on top of each other to see significant differences in how you look and feel). I mean, really, the workout was 35 minutes and I worked hard and touched all the major muscle groups, worked up a sweat and got good cardio in.
The really hard and scary part is coming next. Going public. Being as transparent as possible with all the successes and opportunities that I have over the next... well, however long.
I'm posting my before pictures now... uuuuggh... here goes everything!
I can't believe I am actually going to publish this! Ok, here it goes... one, two, three... four, five...
Subscribe to:
Posts (Atom)