Because you get real fat real fast!
As I mentioned in an earlier post, I have been having some trouble with my eating. Well, actually I am eating fine, it is that I want to eat more junk. Just when you think you no longer crave the junk...BAM it hits you. The cravings are killers! I have been drawn back in to that fast food world, so I am making a commitment right now in front of all of you ( I don't even know who is reading this) that if I "need" to make a fast food purchase, i will not be doing it in the drive through. There I said it. No more drive through for me! Not even for a drink! Shew I am done.... For the rest of the challenge. Now who's with me? Don't make me do this alone. and... No excuses...(speaking to my self, not you)
Farmers markets~ are you going to them? I am about every 2 days. Here is a fun thing... Go to a fruit/veggie stand, buy what looks good that day, and THEN plan your evening meal. Yeah, start with the veggie, and fruit.. and work from that point. It was great fun the day I did that.
Have a great day...
Sunday, July 4, 2010
Learning that an injury doesn't have to mean no exercising
I am having a hard time lately. Both with eating well, and working out.
I have not been able to work out, do to my hip and knee trouble! Uggh Somehow, I need to work around my injury. Some things that has worked for me in the past and I thought I would share them with you. The pool is a great way to work out in spite of an injury. Walking in the water is a great start. It can be a great source of cardio, as well as a great way to do some physical therapy. We begin by making the movements slow and steady.
Leg lifts in sets of 4. ~
Front~ side~ back ~side~each set bringing your leg slightly higher. In addition, flutter kicks holding on to the side of the pool, in sets of 30 seconds.
If you have pain in the lower part of your body, you may need to work on upper body for awhile. You can do push~ups in the pool, (hands on the side of the pool and your body out behind ) also, if there is a ladder or a diving board, you can do pull~ups, using that. Try sets of 30x4reps.
Remember we are Gradually increasing our activity. No need to start with running a marathon. You must first train. That is where we are, in training. Yes I like that. We are in training.
I have not been able to work out, do to my hip and knee trouble! Uggh Somehow, I need to work around my injury. Some things that has worked for me in the past and I thought I would share them with you. The pool is a great way to work out in spite of an injury. Walking in the water is a great start. It can be a great source of cardio, as well as a great way to do some physical therapy. We begin by making the movements slow and steady.
Leg lifts in sets of 4. ~
Front~ side~ back ~side~each set bringing your leg slightly higher. In addition, flutter kicks holding on to the side of the pool, in sets of 30 seconds.
If you have pain in the lower part of your body, you may need to work on upper body for awhile. You can do push~ups in the pool, (hands on the side of the pool and your body out behind ) also, if there is a ladder or a diving board, you can do pull~ups, using that. Try sets of 30x4reps.
Remember we are Gradually increasing our activity. No need to start with running a marathon. You must first train. That is where we are, in training. Yes I like that. We are in training.
Monday, June 21, 2010
fueling up
It's important to fuel up before exercise, even if it's a small snack. Since we're all different, you'll need to experiment to see which foods work well for you and help you feel strong. Make your choices high in complex carbohydrates (whole grains, low-fat dairy, and fruits) and moderate to low in fat. –
When eating a snack of 200-300 calories, try eating 30 minutes ahead of exercise. – When eating a larger meal that exceeds 300 calories, you may need to eat 2 hours before exercise so that you are comfortable. Again, feel free to experiment. To maximize the recovery of your muscles from exercise, eat a snack that is a blend of carbohydrate and protein together within 30 minutes after exercising. Here are a few recovery snack ideas:
120 calories = veggie burger (soy-based) (110) + pickles, ketchup and mustard (10) 170 calories = 3/4 cup pineapple in juice (90) + 1/2 cup non-fat cottage cheese (80) 180 calories = 1/4 cup soy nuts (120) + small apple (60) 180 calories = 3 oz. tuna (water-packed) (100)+ 1/2 slice whole-wheat toast (40) + 1 tablespoon light mayo (40) 180 calories = 3 slices turkey breast (90 – see label) + 4 saltine crackers (50) + 1 tablespoon light mayonnaise (40)
When eating a snack of 200-300 calories, try eating 30 minutes ahead of exercise. – When eating a larger meal that exceeds 300 calories, you may need to eat 2 hours before exercise so that you are comfortable. Again, feel free to experiment. To maximize the recovery of your muscles from exercise, eat a snack that is a blend of carbohydrate and protein together within 30 minutes after exercising. Here are a few recovery snack ideas:
120 calories = veggie burger (soy-based) (110) + pickles, ketchup and mustard (10) 170 calories = 3/4 cup pineapple in juice (90) + 1/2 cup non-fat cottage cheese (80) 180 calories = 1/4 cup soy nuts (120) + small apple (60) 180 calories = 3 oz. tuna (water-packed) (100)+ 1/2 slice whole-wheat toast (40) + 1 tablespoon light mayo (40) 180 calories = 3 slices turkey breast (90 – see label) + 4 saltine crackers (50) + 1 tablespoon light mayonnaise (40)
Tuesday, June 15, 2010
Weigh in week!!!
YES! this is the week we get to see if anything is working yet, and I did just that and weighted in and LOST 3 pounds! No measuring yet just get a weight.
Put your new weight it in your journal, and date it.
We have been doing great! So the last week goals were pretty easy and that is no different doe this week
PA challenge: Try a new exercise. Add something new. If you are already riding your bike, take a new trail.
Food challenge: No drinking ANY calories! That's all easy huh?? Well kind of... I will say there is ONE exception...That is skim milk. Milk is a perfect food, and if you drink skim, it will NOT count against your challenge this week.
Mark you r calenders now: June 22ND, 6:15 pm we will have a Pampered chef party with all yummy , and healthy recipes. I am SOOO looking forward to that one. Please come even you you don't need to buy anything. Come and learn with me. We will be using the grill too. Should be fun for all. If you bring a friend YOU will get a prize
UPDATE: Anyone who is reading this blog is welcome to come to my aerobics classes. This week I will be teaching a night class (Thursday) 7:30 pm. and a Friday am class 9am. Please come ready to work. Call me for details.. 214-3169
HAve a great day!
tomorrow we will be working in our journals, so get them ready.
Put your new weight it in your journal, and date it.
We have been doing great! So the last week goals were pretty easy and that is no different doe this week
PA challenge: Try a new exercise. Add something new. If you are already riding your bike, take a new trail.
Food challenge: No drinking ANY calories! That's all easy huh?? Well kind of... I will say there is ONE exception...That is skim milk. Milk is a perfect food, and if you drink skim, it will NOT count against your challenge this week.
Mark you r calenders now: June 22ND, 6:15 pm we will have a Pampered chef party with all yummy , and healthy recipes. I am SOOO looking forward to that one. Please come even you you don't need to buy anything. Come and learn with me. We will be using the grill too. Should be fun for all. If you bring a friend YOU will get a prize
UPDATE: Anyone who is reading this blog is welcome to come to my aerobics classes. This week I will be teaching a night class (Thursday) 7:30 pm. and a Friday am class 9am. Please come ready to work. Call me for details.. 214-3169
HAve a great day!
tomorrow we will be working in our journals, so get them ready.
Tuesday, June 8, 2010
every little bit helps
So often we think it is only the big things in life that matter, but it is not true. Even the little things can make a big and lasting impact.
Tonight I was able to socialize with some incredible women. We got together to do a service, and as always, I feel my own spiritual cup being filled. Of course the activity was centered around food, good food to be exact. I must confess, I did have some brownies, and a few other things.
The fruit was beautifully displayed, and I enjoyed tons of watermelon, and cantaloupe. There were wonderful sandwiches, and a cooler of drinks. I took advantage of the ice cold water bottles. Now you may be wondering why I am telling you all of this, but I want you to know, It is hard! It will always be hard, some days I will do exactly what I should, and then there are other days, where I try and don't do as well. Lets concentrate on what YOU did right today! Write it in your journal. The things you did RIGHT... today.
This will go far in our challenge, to know that there are things we are changing, things we are doing, even if it is small, that WILL make a difference. For example: I was out today driving by all my favorite fast food places, and I DID not stop and get a soda. I did not stop and get anything! That is HUGE for me. I am becoming stronger than my cravings. So when I say I had a few things tonight, I am actually fine with that! It is the little things.. that will help me succeed.
Now for the challenges for week two:
PA~challenges:
~ Add 10 minutes to what ever you are already doing. (yes I know that is what we did last week)
~I plan to add 50 crunches a night
Food Challenges:
~find out how many calories you consumed last week and drop that amount by 10%
for example: if you ate 2000 calories last week on an average, this week try about 1,800 calories. (Just this week only)
~try something new. Example, eat whole wheat pasta, or 100% whole wheat bread. You can even try lower fat milk. (go from 2% to 1%) Or even try a new fruit.
Have a great week, and don't forget you are to be making your own daily goals, and you should be writing them down!
Tonight I was able to socialize with some incredible women. We got together to do a service, and as always, I feel my own spiritual cup being filled. Of course the activity was centered around food, good food to be exact. I must confess, I did have some brownies, and a few other things.
The fruit was beautifully displayed, and I enjoyed tons of watermelon, and cantaloupe. There were wonderful sandwiches, and a cooler of drinks. I took advantage of the ice cold water bottles. Now you may be wondering why I am telling you all of this, but I want you to know, It is hard! It will always be hard, some days I will do exactly what I should, and then there are other days, where I try and don't do as well. Lets concentrate on what YOU did right today! Write it in your journal. The things you did RIGHT... today.
This will go far in our challenge, to know that there are things we are changing, things we are doing, even if it is small, that WILL make a difference. For example: I was out today driving by all my favorite fast food places, and I DID not stop and get a soda. I did not stop and get anything! That is HUGE for me. I am becoming stronger than my cravings. So when I say I had a few things tonight, I am actually fine with that! It is the little things.. that will help me succeed.
Now for the challenges for week two:
PA~challenges:
~ Add 10 minutes to what ever you are already doing. (yes I know that is what we did last week)
~I plan to add 50 crunches a night
Food Challenges:
~find out how many calories you consumed last week and drop that amount by 10%
for example: if you ate 2000 calories last week on an average, this week try about 1,800 calories. (Just this week only)
~try something new. Example, eat whole wheat pasta, or 100% whole wheat bread. You can even try lower fat milk. (go from 2% to 1%) Or even try a new fruit.
Have a great week, and don't forget you are to be making your own daily goals, and you should be writing them down!
Monday, June 7, 2010
water arobics in the rain!
We DID exercise in the rain this morning. I am the instructor so, I don't get much of a work out! So when I saw that sun peek out... I cut the lawn!. Yeah that IS a real workout. I usually burn about 300 calories when it is all done. We can always find excuses not to excersice, LET us be the people who do it anyway...even in the rain! I am so proud of all you that came today. You rock!
Each day seems easier in some ways, however I still have a craving for a soda. I went and got my protein shakes today and that has help a ton. I am finding myself snacking on fruit all day. I figure that is okay... No one ever got obese because they ate too much fruit. I have some wonderful cheese sticks that are easy and ready to go. Love them. only 70 calories too. I have been enjoying my strawberries, and now I need to go in the morning and get more cantalope, and water melon. The key for me is having it all ready to eat. Spending the time needed to prepare for a successful day. If I have things "handy" I will grab that!
I was sooooo tempted today to go to a "%^@^*&(" fast food place. I remained strong and did NOT stop! It is kind of empowering to know I was in control today.
Water is a struggle one day and no problem at all the next! Go figure...
Tomorrow I will be announcing our 2ND week challenges, but until then, have a great night. I know I will
Each day seems easier in some ways, however I still have a craving for a soda. I went and got my protein shakes today and that has help a ton. I am finding myself snacking on fruit all day. I figure that is okay... No one ever got obese because they ate too much fruit. I have some wonderful cheese sticks that are easy and ready to go. Love them. only 70 calories too. I have been enjoying my strawberries, and now I need to go in the morning and get more cantalope, and water melon. The key for me is having it all ready to eat. Spending the time needed to prepare for a successful day. If I have things "handy" I will grab that!
I was sooooo tempted today to go to a "%^@^*&(" fast food place. I remained strong and did NOT stop! It is kind of empowering to know I was in control today.
Water is a struggle one day and no problem at all the next! Go figure...
Tomorrow I will be announcing our 2ND week challenges, but until then, have a great night. I know I will
Friday, June 4, 2010
Just some cool info:
Last week I mentioned a cool site that would help you track your calories and actually help you with your calories burned, well below you will find a link to that site. Sparkpeople can be a great tool in our challenge. Look it over, see if it is a fit for you. Let me know what you think.
http://www.sparkpeople.com/
Now on today's topic: water intake~ how we doing??? 64 oz is hard to do in the last part of the day. Start early in the morning. Also, have a full 16 oz during meals. Keep a water bottle with you at all times, not in your car, on your person. ( had to add that!!) It may surprise you how much that little thing can do for your OVER ALL health. Water is our friend!
http://www.sparkpeople.com/
Now on today's topic: water intake~ how we doing??? 64 oz is hard to do in the last part of the day. Start early in the morning. Also, have a full 16 oz during meals. Keep a water bottle with you at all times, not in your car, on your person. ( had to add that!!) It may surprise you how much that little thing can do for your OVER ALL health. Water is our friend!
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